There is nothing more comforting to face those gray autumn days than a nutritious breakfast that helps us get through the day with energy and good humor. Start the day with a healthier and more vibrant lifestyle.
Oatmeal, yogurt, eggs, fruits, and nuts are the essential foods that a healthy and energetic breakfast should contain. File the best proposals!
The days are shorter, the cold arrives, the first constipated and it is difficult to get up to face a hard day. Of course,
Autumn has its charm but, at this time of year, it is quite common to feel somewhat melancholic or in a low mood.
Starting the day with a "sad" coffee, while looking out the window as it rains, does not help at all. And if you have decided to lead a healthier lifestyle,
There is nothing like starting the day with energy, and for this, you must enjoy a good, complete, and balanced breakfast.
Even if you are not used to it and it may seem strange at first, try eating a good breakfast that includes fruit, dairy, and carbohydrates and, in a very short time, you will notice the change.
Breakfast is proven to be one of the most important meals of the day.
It should provide us with, at least, 25% of the energy that we will need throughout the day, especially in autumn and winter,
Bearing in mind that, at this time, our most intense activity takes place in the mornings. We need to "charge batteries" to avoid decay and not arrive at lunch faint.
You do not have to fear for your silhouette;
A healthy and balanced breakfast will provide energy and not an excess of calories, an energy that, in addition, you will burn within a few hours.
"Always have a good breakfast, that is to say, that it is complete so that it provides the necessary amount of calories and nutrients, it is estimated that it should provide 300-500 calories,
On the other hand, an extra supply of vitamins and minerals will help protect your immune system against flu and colds and if all these advantages were few, it will be an excellent beauty ally because remember that your skin also needs protection against changes in temperature.
Wake up with energy:
Psychologically, that "terrible" moment of getting your feet out of bed will be much more bearable if you know that the first activity that awaits you is something as pleasant as a good breakfast.
Take your time.
It is worth giving up ten minutes of sleep to enjoy the first meal of the day calmly and without stress (do not leave home with the stress "already on").
So your day will start in the best possible way and you will face it relaxed and full of energy.
Milk or dairy derivatives such as yogurt,
Cereals such as oats,
Honey
Olive oil
Bread
Cookies
And, of course, fruit is some foods that you can combine,
According to your preferences, make your favorite breakfast.
Thanks to its source of fiber, essential fatty acids, and complete sugars,
They will help you charge the body with energy to face the day today.
It will take only a few minutes to prepare it and you will face any new challenge with a good face and with an essential dose of optimism.
All that has been said is also applicable to the smallest of the house.
The autumn "syndrome" can also affect them and it is very important that they go to school happy and full of energy.
5 essential foods for a healthy and energetic breakfast;
Check out the 5 foods that cannot be missing in a healthy and energetic breakfast, ideal for the whole family:
Oats:
Oats are a cereal rich in complex sugars, which means that they provide enough energy to start the day and are also long-lasting.
Also oatmeal is rich in fiber, which helps lower cholesterol.
Preparing oats is very simple, just add the oat flakes to yogurt, milk, or fruit smoothies.
Discover here all the benefits and properties of oats, you will be surprised!
Yogurt:
Yogurt is a food rich in probiotics, beneficial microorganisms that help prevent diseases.
Present in unpasteurized yogurts, they improve digestion, increase defenses.
They provide calcium and phosphorus, essential minerals for the development of bones and teeth.
You want to know more? Discover here the benefits of yogurt.
Eggs are a complete food.
They provide energy, help to increase and maintain concentration, so they are ideal to start the workday with a healthy mind.
It is recommended to consume them soaked in water, cooked, grilled, or scrambled (never fried).
Fruits:
Fruits are essential in any healthy breakfast.
They provide fast-absorbing energy, important when we wake up after a night fast and need immediate energy.
The banana has an important content of potassium, ideal for all those who practice sports or perform physical activity since it is a mineral that prevents cramps and certain muscle injuries.
Nuts:
Nuts are full of benefits, not in vain are they considered "superfoods".
They provide a lot of energy, they are rich in essential fatty acids and fiber.
Of course, they are very caloric, so that in order not to gain weight they should be consumed in moderation, a handful a day would be the recommendation, and select those that are not fried or salty.
The seeds rich in fat are walnuts, cashews, almonds, hazelnuts, etc, and those rich in carbohydrates, chestnuts.
Some suggestions:
All these options include the three basic elements of a good breakfast:
Milk or derivatives
Carbohydrates
And fresh fruit.
1. A glass of milk with cereals (you can choose whole grains)
A natural orange or grapefruit juice.
Minimum calories and all the vitamins of citrus.
The grapefruit will also act as an excellent cleanser for your body.
2. A tea or infusion
Yogurt or kefir
Banana
A handful of nuts
Two whole-grain cookies.
Healthier impossible!
3. Tea
One or two toasts with olive oil,
Tomato, and ham
A kiwi
A bowl of skimmed or vegetable milk with rolled oats.
It is one of the best and most complete breakfasts, rich in protein, healthy fats, fiber, and vitamins.
4. An infusion (tea, chamomile, linden, pennyroyal, etc)
Or a coffee with milk
A toast or biscuit with fresh cheese and, for example, honey or quince
Two plums. Calcium, fiber, and energy.
5. A good natural smoothie adding to the milk for example;
Banana
Papaya
Peach
Strawberries (the children will love it)
Two whole-grain cookies.
6. A natural yogurt that you can enrich with pieces of assorted fruit (in autumn take the opportunity to take red fruits such as blackberries or blueberries),
With well-minced nuts (almonds, hazelnuts, chestnuts)
or with the cereals that you like the most An infusion or coffee.
7. A bowl of milk with cocoa (pure energy) or a glass of milk with honey (great in case of colds and sore throat)
A toast with virgin olive oil
Apiece of fruit.
8. A coffee with milk
A traditional "tunica bread" (toast on which the tomato pulp
olive oil, and a slice of Serrano ham are spread)
A fruit. Raise your spirits!
Regain your vitality with Mu tea;
If you want to complement your breakfast with a healthy and energetic drink, we recommend you go for an invigorating herbal tea: Japanese Mu tea.
It is a blend of 16 invigorating herbs, including ginseng, licorice,
Japanese peony, cinnamon, ginger, and cloves.
Free of theine and palatable, it can be purchased at health food stores or health food stores.
To enjoy it every morning, you just have to immerse a sachet of Mu tea in hot water (1 cup) letting it boil for 5 minutes before removing it from the heat.
Let stand and drink then sweetened to taste.
It is recommended to consume Mu tea with a complete breakfast based on whole grains, toast, and fruit,
which will provide your body with the necessary nutrients to start the day with energy and optimism.
0 Comments