Tag Archives: Oatmeal

Recipes for Healthy Breakfast

What to eat for breakfast – the most important meal of the day .

Complete breakfast is just necessary if you want to be active and energetic in the first half of the day , and the prerequisite for the rest of it. The problem with breakfast really is mostly just an excuse – we do not have time for neya or not we can make the right choice.

Unfortunately our breakfast often consists of either too greasy products ( fried eggs , sausages , salami , cheese ) or sweet dishes simple sugars (milk with various supplements , sandwiches , sweet porridge ) which blunts hunger for a while, but not contain protein and complex carbohydrates to fuel the body with energy for a long time.

Here are some recipes for snacks that are both suitable for the start of the day , on the other hand do not require much time.

Oatmeal, strawberries and almonds
You can add a little cinnamon and honey. If you prefer milk , skimmed choose . This snack is rich in protein , fiber and healthy fats . The taste is not very time consuming .

Tofu omelette
Add to it the onion , pepper and other vegetables , a little soy sauce and spices and saute in olive oil . You can afford and 1-2 toast bread .

Fresh berries, yogurt, beans
This is analogous to the so popular lately yoghurt with different additives. Since it usually contains a lot of sugar , which is totally unnecessary in the morning , you can sweeten it with different fruits.

Grapefruit, whole wheat bread or crackers with almond butter
Almond oil is more useful than a peanut .

Salad of fresh fruits
Cut apples , watermelon , berries , oranges , pears, bananas, grapes , etc. To spice use lemon juice or yogurt .

Protein shakes
Actually, this is a dairy cocktail with fruit. In the mixture , you can add oats , seeds or beans.

Eggs with vegetables
Cook eggs in olive oil and add them to the vegetables: peppers, onions, broccoli, etc..

Foods that make us happy

Food is not just fuel for the body – it feeds our moods . It is therefore not surprising that some products have a strong influence on our sense of happiness than others. Find out which foods you should look for when grief pushes your heel .

Oatmeal . Just 20 minutes , they can make you smile from ear to ear. Why? Because when you eat them as useful carbohydrates , the body sends the amino acid tryptophan to the brain, and he responds with a burst of serotonin – a neurotransmitter that makes us feel relaxed and happy . Oats are the perfect solution when you ‘re surrounded by problems and we need strength to deal with.

Pistachios . A handful of it reduces stress significantly. In pistachio has fiber, antioxidants and unsaturated fatty acids , and they relieve high blood pressure. Experiment University ” Penn ” showed that four ounces alleviate the effects of stress in students sitting for an examination in mathematics. Study author Dr. Sheila West stated that students have felt the stress of the exam, but their body has reacted with fewer symptoms of panic.

Milk. Not surprisingly, your grandmother gave warm milk to fall asleep . Milk proteins decreased sense of anxiety and irritation. Calcium relaxes muscles and normalized blood pressure. Dr. Susan Klein , author of ” The diet of good mood ,” proposes to create a ritual in which warm a cup of milk , add cocoa powder and a bit of natural sweetener stevia before bed. Sweet dreams are guaranteed.

Avocado . It is not just a luxury for the taste , but also contains many good fats and potassium, which lower blood pressure and maintain the receptors in the brain sensitive to good mood hormone serotonin. Half an avocado a day is enough .

Wine . A glass or two with dinner is a real elixir for the body and soul. A glass of wine is like an antidepressant for the central nervous system. It reassures us and lifts mood . But it is important not to overdo it – too much calm nerves can leave us depressed – not to mention the hangover the next day.

Chocolate. The euphoria you feel when you snacking , is real. Chocolate has a soft , temporary stimulating effect on our body because of caffeine , sugar and the right combination of fat. They raise the level of happiness hormones endorphins , leading to what scientists call “peak brain happiness.” One or two pieces of dark chocolate per day are excellent for your health because they reduce the risk of stroke .

Walnuts. Refer to them when you are sad . The secret is in their high content of omega -3 fatty acids. Studies show that people who do not get enough of them , more often show symptoms of depression and look darker life . Omega-3 makes us happier and more comfortable in their dealings with others – all because , in combination with uridine , which is located in fish like salmon , it enhances communication between neurons in important parts of the brain .

Spinach. Taste will not brightened much , but spinach helps our body to maintain stable levels on serotonin, which ensures continuous good mood. Vitamin B9 , which is found in spinach , is key . Study of the American magazine “Journal of Nutrition ” showed that people who do not get enough of this vitamin are terrible 67% higher risk of depression than others.