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Healthy Cells is a local health magazine with most of the articles written by local professionals. People love to read about healthcare from their local health professionals. Each month includes a wide variety of articles on various topics.
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Back-to-School Breakfasts

There are several health benefits to eating breakfast as part of a regular routine. Eating breakfast may assist with weight loss or maintenance, increase overall nutrient intake, and help kids perform better in school. A healthy breakfast can also add nutrients such as protein, fiber, calcium, iron, and B vitamins, which are difficult to make up for when breakfast is skipped.
 


    Protein and fiber are key nutrients for weight control as both of these items may control hunger and prevent overeating. Many breakfast items contain protein, fiber, or both. For protein at breakfast, eat eggs, nuts, Greek yogurt, milk, or fortified protein cereals or bars. Good high-fiber choices include oatmeal, whole-grain breads, cereals, and many fruits and vegetables.

    The following are some simple protein and fiber combination breakfasts to fix on busy mornings:

    Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Top it with a tablespoon of dried fruits and unsalted, chopped nuts. Dried fruits with the most fiber are apricots, dates, plums, and raisins. Add chia or flax seeds for crunch and even more fiber.

    
    Whole-Wheat Blueberry Pancakes or Waffles. Substitute whole-wheat flour in your favorite pancake or waffle batter and toss in fresh or frozen blueberries. Top whole-grain waffles with any of your favorite fruit toppings.
    Veggie Scramble and Whole-Grain Toast. Scramble an egg and toss in a handful of spinach leaves or broccoli to make a healthy scramble. Toast a slice of whole-grain bread to serve with it.
    Blackberry Yogurt Breakfast Parfait. Layer blackberries and low-fat Greek yogurt in a parfait glass or bowl and top with a tablespoon of granola.
    Strawberry-Banana Smoothie. Start with one cup of strawberries. Add ½ cup nonfat, plain Greek-style yogurt, half a banana, ½ cup orange juice, and a few ice cubes. Blend, and you have a healthy meal in minutes.
    Breakfast Bean Burrito. Scramble one egg, toss in ¼ cup black beans, and place in the center of a warmed five-inch whole-grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat you can eat on the go.

    Balance meals with correct portions from each food group. Aim for a minimum of three different food-group choices per meal.



Crunchy Cereal Trail Mix
Serves 1

All you need:
• 1/4 cup Cheerios
• 1 tbsp pepitas
• 2 tsp raisins
• 2 tsp semisweet mini chocolate chips

All you do:
Combine Cheerios, pepitas, raisins, and chocolate chips in a small bowl.

Nutrition per serving: 98 calories, 3 g fat, 2 g sat,
0 g trans fat, 0 mg cholesterol, 78 mg sodium, 17 g carbohydrates, 2 g fiber, 2 g protein



    Dawn Blocklinger represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Dawn is a registered and licensed dietitian/nutritionist and a member of the Academy of Nutrition and Dietetics.

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