Bluefield Daily Telegraph, Bluefield, WV

Washington Post Features

January 25, 2013

Tips to starting the day off right

We are almost a month into 2013, and whether you've resolved to get to the gym, try belly-dancing or to sit down to dinner as a family more, I have a bonus resolution for you. It's an easy one: Eat a complete breakfast each morning.

If you are one of the millions of Americans who skip breakfast, you could be sabotaging your health goals. Breakfast kick-starts your metabolism and gives your body energy to think more clearly while preventing overeating later in the day. Plus, it provides an excellent opportunity to consume foods high in vitamins, minerals, disease-fighting antioxidants and heart-healthy fiber.

According to the Academy of Nutrition and Dietetics, breakfast helps with brain function, attention span, concentration and memory. It can also reduce irritability and tiredness. So, forget the caffeine and opt for a complete meal packed with the nutrients your body needs.

Start the day right

So what makes a nutritious breakfast that will fill you up and give you the energy to get through your morning?

Your breakfast should contain:

— Lean protein to help you stay full longer and prevent overeating later in the day. Lean protein options include low-fat or fat-free milk, cottage cheese, yogurt, turkey sausage, egg whites, nut butters or a handful of raw nuts.

— Fiber-filled whole-grain carbohydrates for lasting energy.

— Antioxidant-packed produce to increase your daily fruit and veggie intake. For produce, opt for seasonal varieties. This winter you can count on fresh fruits such as pears, kiwis or citrus. Year-round you can enjoy apples, bananas, papayas and rutabagas. Or, if you don't mind veggies in the morning, go for these year-round options: mushrooms, bell peppers, cherry tomatoes, avocados or potatoes.

Putting it all together

Combining lean protein, whole grains and fruits or veggies makes a complete breakfast. Here are some powerful breakfast combos to try:

Text Only
Washington Post Features
  • Search teams will send unmanned sub to look for missing Malaysian airliner

    Teams searching for a missing Malaysian airliner are planning for the first time to send an unmanned submarine into the depths of the Indian Ocean to look for wreckage, an Australian official leading the multi-nation search said Monday.

    April 15, 2014

  • DayCareCosts.jpg Day care's cost can exceed college tuition in some states

    Most parents will deal with an even larger kid-related expense long before college, and it's a cost that very few of them are as prepared for: day care.

    April 11, 2014 1 Photo

  • 10 tips for surviving a severe allergy season

    My colleague Brady Dennis reported recently that the arrival of warmer weather will soon unleash a pollen tsunami in parts of the country where the winter has been especially long and cold. Here are some survival tips from Clifford W. Bassett, an allergy specialist and assistant clinical professor of medicine at the New York University School of Medicine.

    April 9, 2014

  • news_twitter.jpg Travelers fly on Air Twitter

    The enlightened age of social media has dawned over the airline industry, casting shadows over telephone call centers and on-site agents. Facebook and Twitter are racking up the friends and followers while the hold music plays on.

    April 8, 2014 1 Photo

  • To get quality care, it helps to be the right kind of patient

    I am a family physician. Sometimes I must step out of the comfort of my clinical role and into that of patient or family caregiver. Generally, these trips to the other side of the exam table inspire a fair amount of anxiety.

    April 8, 2014

  • Fast, cheap test can help save lives of many babies

    As Easley did more research into her daughter's death, she learned that a pilot program had started just months earlier at Holy Cross Hospital in Silver Spring, Md. (Easley had delivered at a different hospital in the Washington area.) The program's goal was to screen every newborn with a simple pulse oximeter test that can help detect heart problems such as Veronica's, allowing doctors to respond.

    April 8, 2014

  • At many leading schools, football fails to make cut

    To my astonishment, 67 of the top 100 schools, ranked by participation in college-level tests, said they do not field a team, denoting a shift in American high school culture, at least in those schools that challenge their students most.

    April 7, 2014

  • pizza-300x216.jpg VIDEO: Pepperoni, extra cheese and...pot?

    A Vancouver pizzeria has added a unique item to its menu: Customers with a prescription can order pizza infused with marijuana.

    April 1, 2014 1 Photo

  • For April Fools' Day: A sampling of scientific hoaxes over the centuries

    Speaking of jokes, in honor of April Fools' Day, Discovery magazine's Jonathon Keats briefly recounts some scientific hoaxes perpetrated over the centuries. His catalogue of cons includes "Aristotle's Masterpiece," a 17th-century mishmash of bogus medical texts and sex advice that remained in publication for 200 years.

    April 1, 2014

  • touch.jpg Divorce is on the rise, and it's the baby boomers' fault

    A new paper from demographers at the University of Minnesota found that the age-standardized divorce rate has actually risen by an astonishing 40 percent since 1980.

    March 28, 2014 1 Photo