A Healthier U

 

HEALTHY BREAKFAST ON THE RUN
By Peak Health and FitnessYou’ve heard it before, but breakfast really is the most important meal of the day. Kick start your metabolism and get your brain going by eating a healthy breakfast each morning. Aim to include whole grains, protein and even fat. This will keep you feeling full until your next meal or at least until your mid-morning snack.

YOGURTHealthy Breakfast Handout 2
Top a cup of plain yogurt with your favorite fruit, nuts and/or granola and a teaspoon of your sweetener of choice. Use Greek yogurt to boost the protein.

BREAKFAST BURRITO
Scramble one egg and one egg white with your favorite veggies (cut them up the night before). Add a tablespoon each of salsa and shredded cheese and wrap in a tortilla. Sprinkle cumin and/or chili powder for more flavor. On your way out the door? Wrap your tortilla in tinfoil and eat in your car.

BREAKFAST SANDWICH
Do you have one of those fun “one egg pans?” Those are perfect for making a quick breakfast sandwich. Crack one egg in the pan pre-heated over medium heat and break the yolk. You could add sliced green onions or finely diced bell pepper at this point. Flip the egg after 2-3 minutes, then top with a slice of your favorite cheese, lean ham and/or sliced tomato and cook for two more minutes. Serve between a toasted whole wheat English muffin.

BREAKFAST CREPES
While crepes certainly aren’t a quick fix, they can be if made in large batches ahead of time. Fill crepes with just about anything from sweet to savory. Some ideas include: low-fat cream cheese with fruit, scrambled eggs and salsa or peanut butter and bananas.

NUT BUTTER ON WHOLE WHEAT TOAST OR ENGLISH MUFFIN
Add sliced strawberries, bananas or other fruit to kick things up a notch.

OATMEAL
Good ol’ fashioned oatmeal — This soluble fiber-rich whole grain cereal is delicious
with just milk and a teaspoon of sugar, but it is so incredibly easy to customize
it to your tastes. Just as with yogurt, you can add your favorite fruit or
nut butter. Make a “dessert” type oatmeal by adding pureed pumpkin or cooked
diced apples and cinnamon, nutmeg and cloves. Oatmeal can also be made the
night before for an even quicker breakfast.

ENGLISH MUFFIN BREAKFAST PIZZA
Scramble an egg with onions, green peppers, tomatoes or any other favorite veggies. Add diced extra lean ham or crumbled bacon, if desired. Spread over top of two toasted English muffin halves, top with shredded cheese and microwave for 30 seconds. Yum!

PUMPED UP SMOOTHIE Healthy Breakfast Handout

Have some overripe fruit sitting on your counter or in your fridge? Throw it in a blender with some ice, low-fat plain yogurt and a dash of milk. Add peanut butter, oatmeal, ground flaxseed or protein powder or eat with a slice of whole grain toast for extra protein and fiber. Invest in a reusable cold cup with a straw and you can drink your breakfast on the run.

MORNING MILKSHAKE
Yes, you can have a milkshake for breakfast. Blend together one cup milk, one frozen banana, one tablespoon of peanut butter and one teaspoon cinnamon. Chocolate lovers can also add a tablespoon of cocoa powder. Don’t have a frozen banana? Simply use fresh and add a couple ice cubes instead.

HealthFeed
SERIOUS SUNBURN
sunburn
Sunburn is never pleasant. For two boys in Oklahoma though, it was downright painful. The 5 and 7 year olds suffered second degree burns after being at water park for a full day without sunscreen. The day care that was looking after the pair is now under investigation, and Brad Wiggins, R.N., the nurse manager for University of Utah Health Care’s Burn Center says there is an important lesson for all of us in this story.

Read the full story here.

For more expert health news and information, visit healthcare.utah.edu/healthfeed.

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