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19 February 2015

Healthy breakfasts: Old-fashioned oatmeal

In order to have a good day you should have a hood start. And what is important when we're talking about the start of the day? Of course, breakfast. The point where we can fulfill our energy battery so that we have enough power to keep up with all the stress we have during the day. The next time you will be running out of the house in a rush skipping the breakfast remember: Skipping your breakfast can set you up for overeating later that day. Still having no time for breakfast? Come on! Bla-bla-bla..... It takes a couple of minutes to prepare it and, besides, you can prepare it in the evening already and that won't need any additional time from you in the morning.

So what should a good healthy breakfast consist of? Your aim is a combination of good carbs, fiber and some protein. Oat bran serves a good source of healthy carbs and protein. Especially, if you reach it with some nuts, dried or fresh fruits.

The recipe is very easy and creative. It's up to you what you add, but the main ingredient is oat. Old-fashioned, whole wheat oat flakes.

Choose always whole wheat instead of instant porridge. It contains more fiber and keeps you full for longer period of time. So you won't grab a snack already an hour after breakfast :)

1/2 cup whole wheat oat flakes
1 tbsp flax-seed
1/2 cup milk
1/2 cup water
2 dates
4 chopped almond nuts
1/2 tsp cinnamon
coconut flakes
other dried fruits
other nuts

In a medium pot bring water mixed with milk to boil. Add chopped dates, other dried fruits and oat flakes. Stir until cereal is cooked. It will take about 2-5 minutes. Turn the heat off and add rest of ingredients. If you're a big fan of sweet taste, add 1 tsp of honey or date/maple syrup. Serve warm and chew well :) It is a moment to fulfill your energy stores. Do not miss that.

And here are finally some important breakfast rules:

1. Do not skip your breakfast! Never. As already mentioned above - you will probably eat more during the day afterwards. Especially, in the evening, when we come home tired, hungry and ready to eat a huge dish. So remember - a nourishing breakfast prevents overeating later that day.

2. When you wake up after hours of sleep your digesting system has to wake up as well. Drink a glass of water with 1-2 tbsp of lemon juice to start your metabolism. It will wash off the rests of the food  and make your body ready for newcoming meal.

3. Control the sugar content in your breakfast. A good balanced breakfast should contain protein (eggs, cottage cheese, yogurt), long carbs (oatmeal, quinoa, whole grain toast) and some healthy fats (sprinkle of flaxseeds, quarter of avocado, nuts) and fiber (dried fruits, fresh fruits and veggies). Try not to add extra sugar, better use fruits to add the sweetness.

4. Eat you breakfast close to the point when you woke up. The best timing is about 30 to 60 minuted after you woke up. If you go to the gym in the morning you can divide your breakfast into two parts: the first carbohydrates-containing part can be eaten before the training, and the second protein-containing - after the training.

Start your day with healthy breakfast and use your energy to conquer the world.

Take care!

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