1, oatmeal
You may have noticed recently in your cereal box a heart-shaped seal. Seal exists because oats contain β--glucan, a type, is proven to help reduce cholesterol when consumed regularly fiber. Need another reason to dig? Oats are also rich in ω-3 fatty acids, folic acid and potassium.
Steel cut oats, it takes about 15 minutes to cook, containing more than instant oatmeal or fiber varieties, but any type of oatmeal is a healthy choice. Flavoring species is avoided, which can be packaged with the sugar. Instead, your sweet little bowl with milk and honey and fruits and nuts on top.
2 Greek yogurt
This tangy yogurt cream rich in calcium, nearly twice have plenty of protein as regular yogurt, so you feel full throughout the morning. Your best bet: Choose a plain, fat-free varieties, and add some fruit to give it some sweetness and flavor (and nutritional supplement dose).
"I love Greek yogurt, because it's really convenient," Giovinazzo said. "You can always put it in your own way out the door."
3, wheat germ
Small malt goes a long way to go. Just two tablespoons provide about 15 percent of the recommended daily intake of vitamin E and 10 percent of your daily folate. "Vitamin E is usually a bit low, people's diet, so this is a little extra, especially to add, if you do not eat a lot of nuts or seeds a good way, the other two large sources," said Giovinazzo's.
It is easy to put wheat germ to almost all meals, including breakfast you go to: it sprinkled cereal, stir into yogurt, or stir into smoothies.
4, grapefruit
Want to lose weight? According to a study, eat half a grapefruit before each meal may help you slim down faster, thanks to the characteristics of the fruit of burning fat, beneficial effects on blood glucose and insulin levels. Grapefruit is also moisturizing, filling and packaging and improve immunity antioxidants.
For a mature breakfast containing protein, such as yogurt or an egg pairing, Giovinazzo's recommendations. However, check with your doctor before, if you take any medications, such as grapefruit and grapefruit juice can interfere with certain medications.
5, bananas
There is nothing like a banana for breakfast the morning eager to let those in the Gulf every year. Yellow fruit, especially when they are still a touch of green, is resistant starch, healthy carbohydrates make you feel fuller longer one of the best sources.
"Cut it and add it to cereal or oatmeal," Giovinazzo's recommendations. "This will increase the natural sweetness, so you may not need the extra sugar."
Because a healthy dose of potassium, electrolytes, help lower blood pressure naturally, bananas are a particularly good choice for people with high blood pressure.
6 eggs
These incredible edibles, made quite a comeback in recent years. Once shy (one egg yolk contains about 60% of the daily allotment) much of a high dietary cholesterol, egg, now embrace a healthy source of protein and nutrition classes vitamin D why turning point? Studies have shown that cholesterol in our food has less impact than previously thought of cholesterol in the blood.
"If, overall, you choose lean protein, not eating a ton of fat and cholesterol, then the egg is a great thing in your diet," Giovinazzo said. The American Heart Association recommends that people with normal cholesterol limit cholesterol intake to 300 mg per day.
7, almond butter
Do not eat eggs or dairy products? Almond butter is a good alternative source of protein, it is full of unsaturated fats (the good one fat). In addition, as pointed out Giovinazzo, "This is really delicious spread with whole wheat bread or a banana or apple."
Nutrition, almond butter comparable to peanut butter, and they each have about 100 calories per tablespoon calories. Almond butter contains slightly less saturated fat, but -A conducive to their determined point in time, even people who are not allergic to peanuts.
8, watermelon
As its name implies, watermelon is a good way to moisturize the morning. What is less known is that this juicy fruit is lycopene, nutrition red fruits and vegetables, which is vision, heart health, cancer prevention, one of the best sources and important discovery.
Most importantly, watermelon contains only 40 calories per cup of heat, landing digest it called negative calorie foods than they are in the supplementary process should burn more calories table. (Actually, this is a bit more complicated than that, but there is no reason not to eat watermelon!)
9, flaxseed
Sprinkle ground flaxseed into a smoothie or a bowl of cereal will turn your breakfast into a gold mine of ω-3 fatty acids; just two tablespoons contains your daily recommended intake for those heart-healthy fats than 100% . Flaxseed, which has a nutty flavor, but also rich in fiber and lignans, which are proven to prevent breast cancer antioxidants.
A word caution: Full flaxseed through your body will not be digested and absorbed by the body, so be sure to purchase these ground or grind their own coffee or spice grinder with.
10, blueberries
Fresh or frozen, these tiny super fruit pack a big antioxidant punch. Or better yet, flurry of punches: Research shows that eating blueberries regularly can help improve everything from memory and motor skills, blood pressure and metabolism. (Wild blueberries, called anthocyanins, especially a powerful one of the highest antioxidant content.)
Blueberries are also low heat than many other fruits (which contains 80 per cup), so you can pile into their cereal without having to worry about your waistline.
11, enhance immunity
Recent Norwegian study found that practicing yoga is to improve the results of immunity, changes in gene expression at the cellular level. It does not take long: The researchers believe that changes, while the participants are still on the mat, they are significantly larger than while listening to soothing music who went on the nature of the control group hike. Yoga also helps by simply improving overall health, to improve immunity, said Mitchell Bleier, 18 years in Connecticut a yoga teacher Yogapata and owner. "When you breathe better and better and better movement and circulation, and all other organs function better."
Pose: Salutations (Surya Namaskar)
Can be found on almost all yoga classes in eight consecutive pose this sequence. It creates great circulation and tone, with sweat, Bleier said.
12, easy to migraine
Studies have shown that migraine patients have a yoga practice for three months after getting less painful migraine. The cause of migraine is not fully understood, but Bleier said, this may be the mental stress and physical disorders, migraine headaches and other problems create combinations. Hang on a computer or phone with your shoulders and head forward reasons overlifting trapezius and tighten your neck. This will make the head forward and create muscle imbalances that can lead to headaches and migraines.
Pose: Bridge pose (SETU Bandha Sarvangasana)
Lying down, knees bent and your feet on the floor hip distance. With your hands resting on the floor, began to press down into your legs, draw your hips toward the sky. The key, Bleier said the bottom line is to keep your shoulders on your neck, shoulders moving back together near the scapula. Lift your chin to your chest and your chin away from your chest, so the trapezius flow away from the head.
13, acceleration performance
Studies have found that 12 weeks of yoga can increase sexual desire, arousal, performance, confidence, orgasm and satisfaction of men and women. How? Physically, yoga increases blood flow to the genital area, which is the excitement and erection of important, said Bleier, and strengthen the "moola bandha," or the pelvic floor muscles. Mentally, breathing and mind control participatory approach can also improve performance.
Pose: Binding attitude angle (trapped Konasana)
Sit down with your feet together and your knees bent, reaching to the ground. Slowly fold your foot while trying to put your knees close to the ground when moving groin and back in the pelvic floor muscles. "This is a great hip opener, plus pelvic floor muscle tone participate climax," Bleier said.
14, sleep better
Researchers from Harvard University found that eight weeks of yoga daily significantly improved sleep quality of insomnia. Another study found that twice-weekly yoga classes help cancer survivors sleep better and feel less tired. This can be attributed to the ability of yoga to help people deal with stress, Bleier said. "Sleep problems are the same anxiety." He said you can not stop the rotation of the head, you do not know how to relax. "Let the mind breathing and psychomotor slow down, so you will begin to see yourself sleep better."
Pose: corpse pose (Savasana) and diaphragmatic breathing
Savasana is the final posture in yoga class, and its purpose is to restore the body. Lie on your back with legs slightly apart, arms extended at your side, your hands on your abdomen. Inhale, exhale with the nose, followed by a deep breath, feeling in your stomach rise and fall of the hands. Breathing, muscle, heart to completely relax.
15, fighting food cravings
Researchers from the University of Washington found that regular practice of yoga with the intention of eating, awareness of diet-related physical and emotional feeling about. By breathing awareness, regular yoga practice to enhance physical and mental connection, Bleier said. Awareness can help you adjust to the desire to involve some kind of emotion, and yoga breathing exercises can help you to slow down and make better choices, when the desire strikes.
Pose: Meditation
Sitting or lying in any comfortable position, and to focus on the natural flavor and out through your nose. Next, focus on the triangular area around your nose and upper lip tip, pay attention to your breathing to play in this space, when you exhale, your breath temperatures, which side you breathe too. Try this two minutes, working up to five or more. "The key is to try to just focus on the breath is still," Bleier said. "There is no movement, no response, just stay a gift."
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