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Healthy Breakfast Ideas

Skipping breakfast can make you feel grumpy and fatigued throughout the day. Taking just 15 minutes to eat something healthy and filling in the morning can improve your mood, energy levels, fitness, and can help in weight management too.

Following are some healthy breakfast ideas to help you get the maximum out of your most important meal of the day.

Oatmeal: What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal. They have the perfect balance of all macro and micro nutrients. They have cholesterol lowering, blood sugar stabilizing, and bowel strengthening qualities. Add some chopped fruits and nuts to make it a complete meal.

Vegetable Daliya / Broken Wheat: The distinctively nutty grain is versatile, low in calories and loaded with nutrients. It is an excellent source of fibre, is low in fat and is a rich source of complex carbohydrates which keeps stomach full for long. Making a savoury porridge and adding vegetables increases the fibre, vitamins and mineral content making it a well balanced nutrient rich breakfast.

Omelet & Toast: Egg is no doubt a superfood. Egg white consists of good quality protein and the yolk is loaded with anti-oxidants and B vitamins that have been shown in studies to raise HDL (the good cholesterol) and lower triglycerides. Egg yolk also significantly boosts metabolism and fat burning process. A vegetable omelet of 2 egg whites, 1 yolk with whole wheat toast makes a perfect breakfast with all nutrients in appropriate proportions to give you the right start for the day ahead.

Besan Chilla: The nutty flavor and taste of Besan or chickpea flour makes it a tasty breakfast option. Besan flour is naturally higher in protein than wheat-based flours. It is a good source of folate and B6, crucial for growth and development. It also delivers a boost of iron, magnesium and phosphorus. It doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Make the batter for Besan pancake or Chila with curd or milk; add vegetables and pan-grill with minimal oil. Have it with a glass of low fat milk or curd.

Yogurt with Muesli: Muesli and yogurt make one of the perfect food combination and one of the healthiest breakfast meal option too. The crunchy muesli and smooth textured sweet plain yogurt also pack wholesome nutritional goodness apart from a good taste. Plain Muesli is a good source of complex carbohydrates with high fiber content. Yogurt is a rich source of calcium and a good source of protein. Top it with up with some fruits and nuts to increase the antioxidant content and nutritional value.

Fresh Fruit Smoothies: Fruit smoothies are an easy way to nourish your body with essential nutrients. All you need is a blender, fresh fruits, plain yogurt and low fat milk. Smoothies are a good source of fiber and vitamins which help in maintaining a strong bowel and build immunity. The soluble fiber found in fruits helps slow digestion and may help control blood sugar and lower cholesterol. The low-fat dairy contains calcium and vitamin D, which helps your bones stay strong. It also provides protein which makes it a well balanced breakfast meal option. Avoid using flavored yogurts or full fat milk which adds on to calories and fat.

It is better for your health to eat breakfast than to skip it. And it’s definitely better to eat a healthy breakfast, packed with nutrients in appropriate proportions than a breakfast comprising of refined flour, added sugar, excess salt and saturated fat.

— this article is written by a dietitian @ FitHo
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Healthy Omelet Recipe Ideas

Breakfast is one of the most important meals of the day. Eating the right breakfast is even more important than just eating it. The right breakfast foods can help you concentrate, give you energy, prevents you from snacking unnecessarily & not to forget even help you maintain a healthy weight. Eggs are one of the healthiest breakfast options. Besides breakfast eggs can be eaten any time of the day like for lunch or dinner.

Sometimes eating just eggs can be boring. Here are some fun ways of adding flavor through healthy ingredients to your omelet.

Spinach and Garlic Omelet

Serving size – 1

Ingredients -

1 Cups of spinach (washed properly)

2 small garlic cloves, minced

Salt and freshly ground pepper

1 egg whole

1 teaspoons extra virgin olive oil

2 teaspoons freshly grated Coriander leaves

Procedure - Heat the pan and add 2 tsp of olive oil pour the eggs into the middle of the pan. As soon as the eggs are set on the bottom, sprinkle the spinach over the middle of the egg. Cook for a minute or two longer. Tilt the pan and roll the omelet out onto a plate.

Nutritional information - 139 calories; 2.38 grams carbohydrates; 7.22 grams protein

Egg White Omelet

Serving Size – 1

Ingredients -

1 teaspoon  olive oil

2  egg whites

1/4 teaspoon coarse salt

Chopped herbs such as coriander leaves and spinach.

Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with one or filling with spinach /coriander.

Nutritional information

100 calories; 0.05 grams carbohydrates; 12.9 grams protein

 

 

Mix Vegetable Omelet

Serving Size – 1

Ingredients -

2 teaspoon  olive oil

1 egg whole

1/2 teaspoon coarse salt

Chopped herbs such as, chopped tomatoes, beans, carrots, cabbage.

Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with all the sauteed veggies.

Nutritional information

154 calories; 4 grams carbohydrates; 8 grams protein

— this article is written by a dietitian @ FitHo

Healthy Vegetarian Breakfast Ideas

A good breakfast can help give you the energy you need to face the day.

A healthy breakfast includes whole grains, low-fat protein, fruits and vegetables, and low-fat dairy. Research has shown that people who eat breakfast everyday are healthier than those that don’t. Plus, if you are trying to lose weight eating a healthy vegetarian breakfast can help in faster weight loss.

Here are some easy, healthy vegetarian breakfast options that are nutritious & ensure an energetic start to a busy day.

1.Porridge

Porridge is the most healthy vegetarian breakfast idea. It is rich in minerals and has high fiber content that keeps blood sugar under control. Use fresh fruits for natural sweetness or sprinkle some raisins and almonds to make your porridge crunchy.

2. Muesli
Muesli is a great breakfast choice as it has raisins, almonds and four different grains. It can be served with both milk and yogurt. You can creatively garnish the muesli and serve it up as a quick breakfast meal.

3. Oatmeal
A bowl of oats in the morning is great for those suffering high cholesterol and diabetes, provided you don’t add extra sugar to it. The high fiber content in oats balances the blood sugar, and relieves people prone to depression.

4. Smoothie

Create a breakfast smoothie by combining non-fat yogurt, strawberries, bananas, blueberries or other fresh fruit in a blender. If you prefer a thicker smoothie, try adding some oats to help thicken it and add fiber at the same time.

5. Poha/Upma Crispies

The Poha and Upma version of rice/Suji Crispies is popular in Indian households as a healthy vegetarian breakfast idea, and makes for a light and healthy breakfast. But make sure your Poha/Upma is only lightly sauteed.

— this article is written by a dietitian @ FitHo

How to Get a Six Pack

Reveal your six packs with the right combination of diet and exercise. Everyone is born with abs but over a period of time they get covered by the layer of fat on our belly. Only exercising your abs will  make your stomach grow bigger and thicker. The secret to well defined abs is bringing down the body fat to 7-8 % and they will start showing itself. The fat percentage can be lowered by simply eating and exercising right.

Here are a very simple tips to get better abs:

1.Increase your water intake, drink cold water to rev up the metabolism.

2.Do high intensity interval cardio twice a week for fat loss and strength training to build muscles on your body. When there is more muscle then the body’s metabolism automatically increases even when the body is
not exercising.

3.Drink green tea as it is a natural metabolism booster and helps in fat loss.

4.Watch what you eat to cut down on the extra calorie intake. Avoid foods with fat, sugar and oil.

5.Don’t skip breakfast and eat lighter dinners. Keep some time between dinner and sleep. Read here for healthy breakfast ideas.

6.Work out the abs indirectly with exercises like planks, push ups, pull ups, legs ups etc. Working out the abs directly thickens your stomach taking you away from your abs and v shape.

7.Eat less sugar as insulin levels decrease the level of fat burn. Eat fish, fish oil tablets to drop the insulin level and increase fat burn.

Get started with your 6 pack abs resolution and achieve it this summers to enjoy your perfect body. Keep yourself motivated and every pound of fat loss will successfully reveal the  abs.

— this article is written by a dietitian @ FitHo