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better living | eating healthy
Quick &
healthy starters
It's possible to enjoya good-for-you breakfast on the go
By DIANA SHOLLEY
| IT’ S RIGHT TO EAT RIGHT, EXPERTS SAY |
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By DIANA SHOLLEY
STARTING THE DAY with a healthy breakfast is like putting gas in your car. The body, like the engine, needs fuel to perform. “After sleeping six to eight hours, your body has been without nutrition for about one-third of the day,” said Rachel Sutton, a registered dietitian at San Antonio Community Hospital in Upland. “It needs its nutrition replenished."
Sutton suggests the average person wait no longer than 90 minutes after they wake up before eating a healthy breakfast, which should consist of some combination of whole grains, high fiber, dairy, fruit and protein. “Eat foods with carbs, they’re the fuel the body prefers to run on,” Sutton said. “They will also promote a healthy (digestive) track."
Going out for breakfast and having a smoothie or muffin is OK once in a while, but shouldn’t be an every day thing, because most will contain an excess of sugar and calories. Sutton also cautions about the portion size. “Remember when a muffin looked like a cupcake? Now they’re gigantic, and we’re still counting them as one serving."
Better choices include oatmeal, whole wheat bread, cereal and milk, cheese, peanut butter and eggs. “These types of foods stimulate your metabolism and provide energy for the day,” said Louise Schneider, registered dietitian and assistant professor for nutrition for the School of Public Health at Loma Linda University Medical Center. “It’s also easier to stave off pounds. People who skip breakfast are heavier; their metabolism slows."
Beginning the day with a balanced breakfast starts the body with the essentials that will get it through the day. Schneider recommends home-cooked brown rice, rice pudding or oatmeal with toppings such as banana slices, a little brown sugar or maple syrup. “These kinds of foods will keep you satisfied all morning,” she said. “Having a pastry and coffee drink will cause sugar levels to spike, and you’ll be hungry by mid-morning."
For more good breakfast choices and healthier eating habits, visit www.mypyramid.gov.
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HOW MANY TIMES have you heard that breakfast is the most important meal of the day? A hundred? A thousand? A million? While there’s evidence that it’s true, finding time for that all important meal is another story. And making it healthy is seemingly impossible.
But, before you grab for your next processed breakfast bar or go to a drive-through for a breakfast burrito or Egg McMuffin, consider a few healthy food choices that are popping up in some unlikely places.
MISS DONUT
Don’t let the name deceive you, Miss Donut offers health-conscious choices along with a scrumptious selection of doughnuts.
This quaint corner cafe can whip up a delicious breakfast sandwich — prepared quickly for those on the go — that includes protein, dairy and whole grains for a hot and healthy meal.
Miss Donut also offers fat-free bran muffins that should keep a body satisfied all morning long.
Breakfast sandwich and fat free muffins Starting from $1.50 (cash only, ATM inside) 2082 Bonita Ave., La Verne; (909) 392-0352
FULL OF LIFE
When thinking of Claremont’s Full of Life bakery and cafe, the words “healthy,” “organic,” “specialty,” “fresh-baked” and “free range” come to mind.
“We offer high-quality foods that are good for you,” said Austin Shenkman. “All our vegetables are delivered fresh every day.” Owner Susan Biak said that when baking the wide variety of breads, she uses natural ingredients such as yeast, salt and water — and goes easy on the sugar.
Full of Life’s Tofu Scramble is a popular choice. It includes tomato and avocado, sneaking in some veggies with the protein and whole grains.
Tofu scramble and other options including yogurt, granola, poached eggs, smoked salmon and prosciutto; $2-$8 333 W. Bonita Ave., Claremont; (909) 624-3420
PACIFIC JUICE & JAVA
The acai berry, a mild- tasting fruit no bigger than a grape, is adding a lift to breakfast. Grown in the Amazon rain forest, acai (pronounced a-sigh-ee) is rich in antioxidants.
Upland’s Pacific Juice & Java offers the berry two ways: as a smoothie mixed with apple juice, strawberries, bananas and a scoop of vanilla yogurt; and the acai breakfast “bowl” — served in a cup, actually — blended with apple juice and strawberries and topped with sliced banana, granola and honey.
It’s a thicker mixture eaten with a spoon.
“It gives high energy and antioxidants and acts to detox your body,” said Ryan Opbroek, a Pacific Juice & Java employee who is studying to be a nutritionist. “Both fill you up, but they’re light. You know your body is something that will be with you all the time, so it’s important to take care of it.” Opbroek believes in the benefits of acai, including higher energy levels, improved digestive function, better sleep and the strengthening of the immune system. He drinks an acai smoothie almost every day.
“Try it for a few days in a row, maybe a week,” he said. “You’ll feel the difference.” Acai breakfast bowl or smoothie; $5 813 W. Foothill Blvd., Upland; (909) 981-3900
THE LOCAL BAKER & CAFÉ
The pastries in the case at Upland’s Local Baker & Café would make any bakery proud: giant cannolis, mile-high cream puffs, éclairs smothered in chocolate and colossal cupcakes too pretty to eat.
Just when your sweet-o-meter is off the charts and you thought your healthy diet is out the window, you find an oasis.
In the upper left-hand corner of the pastry case in clear plastic 12-ounce cups are fruit and yogurt parfaits.
“Sometimes when people come in they want something that’s not so sweet,” said owner Luis Acuna. “We make these fresh every day with low-fat yogurt, granola and fresh berries — strawberries, blueberries.” They’re a popular item — and not just for breakfast. Acuna sells them all day.
FOX COFFEE
Going back to basics, Fox Coffee in Redlands offers a fruit and cheese plate that’s fresh, nutritious and easy to eat on the go. It features a whole apple, grapes pulled off the stem, squares of cheddar and Monterey Jack cheese and a package of saltine crackers.
There’s also a selection of baked goods, coffee and blended drinks.
Fruit and cheese plate; $4.15 101 Cajon St., Redlands; (909) 335-6787
JAMBA JUICE
It reportedly takes 21 days to change a habit and make it part of a daily routine. With that in mind, Jamba Juice has come up with the “21 Day Breakfast Challenge.” Famous for its extensive line of healthy smoothies, the company recently introduced breakfast selections that include Chunky Strawberry, a mixture of strawberries, organic granola, organic peanut butter and soy.
At www.jamba.com/21days, anyone can register and keep track of their daily morning meals while getting nutrition tips.
“We’re not expecting anyone to eat something from Jamba Juice every day, just eat something healthy,” said Renee Kempler, the company’s director of regional marketing. “Americans struggle with eating healthy, but if you start off eating a healthy breakfast, it’s more likely that you’ll make better choices during the day.” A nutritious breakfast also will boost a person’s metabolism and energy. Before the program was introduced, Jamba Juice staff members, including Kempler, gave the challenge a try.
“My workouts are better I have more energy and people keep telling me how good my skin looks,” she said. “We hope to encourage people to get on a healthier path. Try doing something healthy for 21 days and see if it changes your life.”
Chunky Strawberry, starting at $4 Locations include:
3660 Grand Ave., #F, Chino Hills; (909) 591-8019
175 N. Indian Hill Blvd., Claremont; (909) 621-0642
25526 Redlands Blvd., Loma Linda; (909) 796-6012
990 N. Ontario Mills Drive, #B, Ontario; (909) 476-8008
12456 N. Mainstreet, Rancho Cucamonga; (909) 646-7104
27510 W. Lugonia Ave., #F, Redlands; (909) 792-0900
1945 N. Campus Ave., Upland; (909) 946-0983
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