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A Healthy Breakfast and a Healthy Weight PDF Print E-mail
Written by San Fernando Valley Sun   
Thursday, 02 January 2014 00:00

If you think skipping breakfast will help you maintain a healthy weight, you might want to think again. In fact, MyPlate recommendations include starting the day with a good breakfast:

Start with breakfast

Eat a breakfast that helps you meet your food group needs. People who skip breakfast often weigh more. Eating a nutrientdense breakfast may help you lose weight and keep it off.

By choosing a balanced breakfast, you can get off to the right start, and fill in the gaps in food groups likely to be missing in your diet. Milk is a perfect breakfast complement, yet more than 8 out of 10 Americans still fall short of the recommended milk servings each day.1

Milk is packed with nine essential nutrients, including eight grams of high-quality protein. Along with building muscle and keeping bones strong, protein at breakfast can help you feel full and satisfied so you won't feel hungry by mid-morning, which will help people stick to their weight management plan.

Studies show milk drinkers and breakfast eaters have more nutritious diets and tend to be leaner than non-milk drinkers and breakfast skippers.2,3,4 And to cut fat and calories, opt for fat free or low fat milk - they deliver the same nutrient-rich punch for fewer calories and less fat.

For more breakfast tips and recipes, visit http:// Also, follow the Milk Mustache Campaign on Facebook at MilkMustache, and Twitter @ MilkMustache.

Skillet Eggs and Polenta

Serve this morning meal with an 8-ounce glass of fat free milk and a slice of whole grain toast to start right with a serving of veggies, whole grain, protein and milk all before noon.

Makes: 4 servings
1 cup sliced mushrooms
1 cup red bell pepper, cut into strips
1 cup zucchini, halved lengthwise and
sliced into half-moons
1 jar (32 ounces) marinara sauce
2 1/2 cups lowfat or fat free milk
1/2 cup finely ground polenta or cornmeal
2 teaspoons olive oil, divided
4 eggs
Chopped fresh basil (optional)

Spray large nonstick skillet over mediumhigh. Add mushrooms, bell pepper, and zucchini, and sautÈ until vegetables soften slightly, about 3 minutes. Add marinara and simmer to heat through. Reduce heat to low and keep warm.

Bring milk and salt to a boil in medium saucepan over medium-high. Slowly whisk in polenta, stirring constantly to prevent lumps from forming. Cook until thickened, about 5 minutes. Remove from heat, cover, and keep warm.

Heat oil in large nonstick skillet over medium-high. Carefully crack eggs into pan and cook until whites are set and yolks are cooked to desired doneness, 4 to 6 minutes. To serve, divide polenta among 4 shallow serving bowls; top with marinara and an egg. Sprinkle with chopped basil if desired.

Healthy Juices

From A Friend And Neighbor

Defina from Doryan's Fitness Studio in Arleta submitted these recipes that are not only delicious but help with both fatburning and keeping a healthy weight. Made with fresh fruit and other naturally healthy ingredients they are a great alternative to high calorie smoothies. For more information visit her on facebook at

Burn Fat
1/2 cactus
1/2 apple
1 peeled orange without
1/2 peeled grapefruit
without seeds
small piece of aloe vera (only
the pulp)
4 oz of cranberry juice
4 oz of natural water

Blend in order to make a thick juice. Note: if you want it more watery add water or juice. Drinking this juice in the mornings is an excellent way to burn fat and have good digestion.

Burn Calories
1/2 cucumber with skin
1/2 apple
1 leaf of kale
1 small branch of parsley
1 piece of ginger
(approximately 2 grams)
1 tbsp of olive oil
1/2 tbsp of sesame
2 tbsp of flaxseed

Grind all of the ingredients with 4 oz of water and 4 oz of apple juice. If you want it less thick add water or juice. This is an excellent juice to cleanse the digestive system and contains the nutrients that our bodies need.

A Healthy, Fruity and Protein-Packed Salad

Chilean Fresh Fruit Association

Blueberries are nature's perfect little superfood, and now these little blue powerhouses are available in grocery stores throughout the winter months.

Fresh blueberries are natural cancer-fighters. In addition to a healthy dose of cancer-fighting antioxidants, fresh blueberries pack enough vitamins, fiber and phytochemicals to rank them high on the list of superfoods all by themselves. Heart-healthy, they're also full of vitamin C and fiber, making them the ideal go-to fruit to pack great nutrition into every meal. Supplies of these amazing fruits are plentiful all winter long, courtesy of the growers and exporters of Chile, the southern hemisphere's largest producer of fresh blueberries.

Recipe for resolutions

So, if your New Year's resolution is to eat healthier, this recipe for Blueberry, Butternut Squash and Quinoa Salad will help you keep it. Not just one, but two of nature's superfoods - fresh blueberries and quinoa - team up with butternut squash to create a salad that's packed with protein, bursting with sweet and tangy flavor and colorful enough to brighten the drab grays of winter.

The protein in this healthful, low-calorie salad comes from quinoa, widely considered a grain but really a type of seed more closely related to spinach and chard. As a significant source of protein, just one cup of quinoa has a full gram more than is found in an egg.

Butternut squash is widely available during the winter months and is not only sweet and tasty, but contains no fat, sodium or cholesterol, so it's an ideal food for folks on special diets. What's more, it's a good source of potassium, magnesium and fiber, and an excellent source of vitamins A and C. Put all three of these core ingredients together and you have a winter salad that is super nutritious and yummy.

For more recipes or information about Blueberries from Chile, visit www.fruitsfromchile. com/blueberryrecipes.

Chilean Blueberry, Butternut Squash and Quinoa Salad

Serves: 6
1 pound butternut squash, peeled,
seeded and cubed
4 tablespoons olive oil, divided
1 cup raw quinoa, rinsed well
2 cups water
2 tablespoons lemon juice
3/4 teaspoon salt
1/4 teaspoon pepper
4 Green onions, thinly sliced
1 1/2 cups Chilean blueberries
3 cups baby arugula

Preheat oven to 450ºF. In large bowl, toss squash with 1 tablespoon of oil. Spread on rimmed baking sheet; bake until tender, about 22 minutes; let cool.

Meanwhile, in medium saucepan, bring quinoa and water to a boil; simmer for 15-20 minutes. Remove from heat and cover; let stand 5 minutes. Fluff with fork; cool. In small bowl, whisk together remaining olive oil, lemon juice, salt and pepper; set aside.

In large bowl combine squash, green onions, blueberries, arugula and quinoa. Drizzle with dressing; toss to combine.

Note: Quinoa should be easy to find at your local supermarket but if not, couscous makes a perfect substitute.

Last Updated on Thursday, 02 January 2014 17:51

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