10 Morning Habits of Successful People



9 Breakfasts That Jump-Start Your Brain

Make breakfast better
Make breakfast better

There's no getting around the fact that you have to eat breakfast. That is, if you want to maintain a healthy weight, shed pounds, or simply have enough energy to make it to lunch. So why not make your morning meal count even more by choosing these mind-sharpening meals from the book Brainpower Game Plan?

The plan incorporates foods shown to keep brain cells healthy and stave off age-related cognitive decline, including berries, nuts, olive oil, veggies, fish, and more—all power nutrients that will keep your whole body well, too. 

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Yogurt Parfait
Yogurt Parfait

Plain yogurt gets smarter when you top it with walnuts (a good source of brain-saving omega-3s) and berries (one of the most concentrated sources of antioxidants). Protein from the yogurt, combined with fiber and whole grains from shredded wheat squares and high-fiber cereal, gets digested slowly for steady energy (and better concentration) all morning long.

SERVINGS: 1

¾ c low-fat plain yogurt
½ c shredded wheat squares
¼ c high-fiber cereal
1 Tbsp chopped walnuts
¼ banana, sliced
¼ c berries 

LAYERall ingredients in a bowl and eat immediately.

NUTRITION (per serving) 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium

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Egg Sandwich
Egg Sandwich

Fried eggs become healthier when you cook them with a brain food like olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.

SERVINGS: 1

1 egg
1 tsp olive oil
1 whole wheat English muffin
1 slice reduced-fat Swiss cheese
1 slice tomato
3 baby spinach leaves
1 sm apple

1. FRY1 egg in olive oil. 
2. FILLEnglish muffin with cheese, tomato, spinach, and fried egg.
3. SERVEwith apple.

NUTRITION(per serving): 360 cal, 20 g pro, 50 g carb, 9 g fiber, 22 g sugars, 12 g fat, 4 g sat fat, 350 mg sodium

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Berry-Banana Smoothie with Toast
Berry-Banana Smoothie with Toast

A quickie breakfast for busy women; you can even whip up this smoothie the night before so it’s ready when you walk out the door. Packed with antioxidants, omega-3s in flaxseed, and fiber from fruits and whole grains, this breakfast will help you stay sharp—and full—until lunch.

SERVINGS: 1

8 oz fat-free milk
½ c frozen berries
½ banana, sliced and divided
1 Tbsp ground flaxseed
⅓ c high-fiber cereal
1 slice whole wheat toast
¼ c regular or no-salt-added 1% cottage cheese
Dash cinnamon

BLEND milk with berries, ¼ banana, flaxseed, and cereal.
SERVEwith topped with cottage cheese; ¼ banana, and cinnamon.

NUTRITION (per serving) 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium

More from Prevention:11 Brain-Boosting Smoothies

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Cereal with Peaches and Milk
Cereal with Peaches and Milk

Shake up a blah bowl of cereal with pumpkin seeds and sliced peaches, good sources of vitamin E, healthy fats, fiber, and antioxidants.

SERVINGS: 1

¾ c whole grain cereal
½ c high-fiber cereal
4 tsp pumpkin seeds
1 med peach, sliced
8 oz fat-free milk

1. MIX cereals together.
2. TOPwith pumpkin seeds, peach, and milk.

NUTRITION (per serving) 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium

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Homemade Muesli
Homemade Muesli

Adding raisins, apples, and almonds to plain oats provides a tastier and more satisfying texture, not to mention a great source of brain-boosting flavonoids and vitamin E.

SERVINGS: 1

½ c raw oats
2 Tbsp raisins
¼ c chopped apple
1 Tbsp slivered almonds (or 6 almonds, chopped)
4 oz low-fat plain yogurt
2 oz fat-free milk
½ tsp brown sugar or honey (if desired)

MIXingredients together and eat immediately.

NUTRITION (per serving) 361 cal, 17 g pro, 57 g carb, 6 g fiber, 8.5 g fat, 2 g sat fat, 114 mg sodium

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Lox Toast
Lox Toast

Salmon is one of the best sources of omega-3 fatty acids, which experts think make brain cells communicate with each other better. Use it, along with cottage cheese, to top whole-grain toast for a filling, fiber- and protein-rich meal.

SERVINGS: 1

2 slices whole wheat toast
¼ c regular or no-salt-added 1% cottage cheese (whipped or regular)
2 slices red onion
2 oz smoked salmon
1 med orange or 6 oz orange juice

1. TOP toast with cottage cheese, onion, and salmon.
2. SERVEwith orange or orange juice.

NUTRITION (per serving) 338 cal, 24 g pro, 52 g carb, 9 g fiber, 4.5 g fat, 1 g sat fat, 523 mg sodium

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Breakfast Quesadilla
Breakfast Quesadilla

Feta cheese and salsa flavor this healthy egg wrap. Healthy fats from olive oil and antioxidants in the salsa provide a brain-healthy ingredients; filling fiber from the wrap and protein from the yogurt will help you avoid mid-morning cravings.

SERVINGS: 1

1 egg
2 egg whites
1 tsp olive oil
1 8-inch whole wheat tortilla
¼ c crumbled reduced-fat feta cheese
2 Tbsp low-fat plain yogurt
¼ c salsa
4 oz black currant juice or orange juice.

1. SCRAMBLEegg and egg whites in olive oil. 
2. FILL tortilla with feta and eggs. Fold in half and microwave (or heat in a skillet) until cheese melts.
3. TOPwith yogurt and salsa.
4. SERVEwith black currant juice or orange juice.

NUTRITION (per serving) 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium

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Pumpkin Yogurt Crunch
Pumpkin Yogurt Crunch

This yogurt is anything but vanilla! Pumpkin, pear, honey, and walnuts meld for a tangy-sweet, crunchy flavor. Even better, this tasty mix of omega-3s and antioxidants will help your brain cells stay young and pliable.

SERVINGS: 1

¼ c canned pumpkin
1 sm pear, chopped and divided
1 tsp honey
¾ c low-fat plain yogurt
½ c Kashi GoLean cereal
1 Tbsp walnuts, chopped

1. STIR pumpkin; ½ pear, and honey into yogurt.
2. TOPwith cereal, walnuts, and remaining ½ half pear.

NUTRITION (per serving) 362 cal, 19 g pro, 61 g carb, 12 g fiber, 8.5 g fat, 2.5 g sat fat, 177 mg sodium

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Waffle Parfait
Waffle Parfait

Skip the syrup and top this breakfast favorite with brain-boosting berries, yogurt, and flaxseed instead. It’s healthy, yummy, and a great weekend meal for the whole family.

SERVINGS: 1

2 whole grain waffles
½ c frozen berries (thawed)
½ c low-fat plain yogurt
2 tsp ground flaxseed

TOP waffles with berries, yogurt, and flaxseed.






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Date: 02.12.2018, 12:17 / Views: 73354