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Whole Grain Benefits

The Right Breakfasts For Early Birds And Night Owls



You’re reading First Thing, a weekly series on HuffPost UK that helps make your mornings happier and healthier.

We all know the best way to start the day is with a decent breakfast with the right nutrients – and good food first has been linked to higher energy levels and better cholesterol, to name a few.

But did you know that there are different foods you can eat in the morning depending on whether you are an early bird or a night owl? Yeah, neither do we.

Morning affects everything about our day, says senior nutritionist Alex Glover, who works with Holland & Barrett, and the foods we eat specifically affect how our bodies regulate energy. “In order to regulate our energy cycles in the best possible way, we have to listen to our personal daily rhythms and make sure that we coordinate our mornings with them,” he says.

Dr. Simon Steenson, nutritionist at the British Nutrition Foundation, says breakfast is generally the best opportunity to get the nutrients you need for good health.

In the UK, we don’t eat the recommended amount of fiber on average, so choices like whole grain breakfast cereals and fruits (bananas and berries) or whole wheat toast with nut butter are good sources of fiber.

Is there a specific time I should have breakfast?

Dr. Steenson says there has been a lot of interest in the role of not just food, but food as well, in recent years. Studies have shown that the timing of our meals could be a factor in weight gain and have pointed to circadian rhythms in our metabolism as a possible explanation, he says.

However, there’s no conclusive evidence to suggest the best time to eat – and people need to figure out what works best for them. If you want to get up early and get on with breakfast straight away, this will work! If you are a late riser and therefore have breakfast later in the morning, that works too.

“Focusing on balance and the variety of foods we eat is key,” says Dr. Steenson. “This usually includes lots of fruits and vegetables, whole grains and starchy foods with a higher fiber content, as well as some low-fat dairy products like milk and yogurt (or milk alternatives).”

I am a morning person! What should I eat?

According to Glover, early risers should start their mornings with a hearty breakfast filled with protein and fiber to keep them feeling full longer – with a break between breakfast and lunch of up to seven hours when they wake up around 6 a.m.

Foods like oats are perfect thanks to their high soluble fiber content, he says, and mixing in a quality flavored protein is a good addition.

“An early bird lifestyle can make them feel sluggish in the afternoon, which often results in them turning to caffeine for an afternoon boost,” he says. “However, this can be counter-intuitive as the caffeine hit can negatively affect our sleep cycle as it can remain in our system for up to eight hours.

“If you’re an early riser and often feel the 3pm slump instead of turning to caffeine, try a natural energy booster like a daily vitamin B12 that will help reduce tiredness and fatigue.”

Great berry overnight oats

Recipe suggestion: Super Berry Oats overnight

For the oats

  • 1/2 cup of Holland & Barrett organic gluten-free jumbo oats
  • 2/3 cup of oat milk
  • 1/2 teaspoon vanilla extract
  • 1/2 tbsp Buckwud 100% pure organic maple syrup
  • 1 teaspoon dried goji berries
  • 2 teaspoons of organic pumpkin seeds
  • 1 tbsp raspberry puree
  • 2 tsb Bioglan Superfoods Protein


Mix all the ingredients in a container. Once all the ingredients are combined, seal the container and refrigerate for at least 4 hours, but preferably overnight.

For the chia topping:

  • 1 tbsp chia seeds
  • 2 tbsp oat milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon Buckwud 100% purely organic
  • Maple syrup


Mix all the ingredients in a container. Once all the ingredients are combined, seal the container and refrigerate for at least two hours before using.

For the berry compote

  • 1 pound of mixed blueberries and strawberries
  • 2 tbsp maple syrup
  • Pinch of pink Himalayan salt


Put all ingredients in a saucepan and bring to a boil. After cooking, reduce the heat and simmer until the compote has condensed to about half of its original volume.

I am definitely a night owl. What should i eat for breakfast?

Mornings can feel rushed for night owls who are likely to wake up late. Therefore, food that you can take with you on the go is ideal, says Glover. “Something light and simple, but packed with slow-release carbohydrates to help keep energy levels up all day until lunch, like a grain-based muffin or a snack bar,” he says.

“Some night owls may have difficulty eating breakfast and may want to put it off for a moment, so as long as it doesn’t affect eating behavior or the quality of the food during the day, it’s fine.”

While skipping breakfast isn’t an unhealthy choice in itself, some research has shown that it can lead to poorer food choices later in the day. “If you crave something in sight at lunchtime, you may be more likely to opt for a less nutrient-dense option to help relieve those hunger pangs. So try to have a breakfast that is high in fiber, protein, fruits, and vegetables, and don’t forget to keep it hydrated, ”he says.

Coconut Almond Nut and Banana Breakfast Muffin

Coconut Almond Nut and Banana Breakfast Muffin

Recipe suggestion: Coconut, almond, butter, and banana breakfast muffin (makes 12)


  • 3 bananas
  • 200 ml coconut oil, melted
  • 160 g light brown sugar
  • 360g self-raising flour
  • 1/2 cup crushed almonds
  • 5 tbsp Pip & Nut coconut almond nut
  • 4 tbsp PE Nutrition Simply Whey Vanilla
  • 200 ml of water


Preheat the fan oven to 180 ° C

Lay out your muffin tin and peel and mash your bananas in a mixing bowl.

Once the bananas are smooth, add the coconut oil, water, vanilla essence, almond butter, and sugar and stir until well mixed.

Then add the sifted flour and the crushed almonds and stir again. Once everything is well mixed, divide the mixture into the 12 muffin bowls and bake for 20-25 minutes.

Drizzle some almond butter over the muffins and top with a few whole almonds.

First Thing is a weekly series on HuffPost UK Life that gives you tips and advice on how to enjoy your mornings. Whether you are an early riser or a night owl, if you start your day off right, the day will be happier and healthier. We’ll share exercise advice, nutritional advice, and ideas for building new habits. (And no, the answer to a productive morning isn’t just a 5 a.m. alarm!)

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Whole Grain Benefits

Good habits better than fad diets



As diets become more popular, more and more people fall victim to solutions that promise great results but don’t really amount to long-term weight loss, said Teresa Henson of the University of Arkansas at Pine Bluff.

Henson is the Extension Specialist and Nutritional Counseling Coordinator for the UAPB 1890 Cooperative Extension Program.

Maintaining a healthy weight is better ensured through healthy eating and physical activity.

“Fad diets and magic supplements are marketing ploys,” she said. “They promise big changes with little effort for the person who wants to lose weight. Ultimately, however, they are not reliable or healthy ways to lose weight. A good rule of thumb is to remember that if a diet or weight loss product sounds too good to be true, it probably is. “

Instead of dieting, individuals can lose weight by choosing healthy lifestyles for longer, Henson said.

Henson recommends individuals use the following tips to help lose weight without dieting:

• Practice portion control. Serve meals on smaller plates so as not to overeat. Use snack bags to store snacks like almonds, dried fruits, or carrots.

• Choose diversity. Eat foods from all food groups on a regular basis, including lean proteins, whole grains, fruits and vegetables, and low-fat dairy products.

• Eat lots of fruits and vegetables. Although the amount of fruits and vegetables an individual needs will depend on factors such as age, gender, and physical activity level, as a general rule of thumb, adults should eat 2 to 3 cups of vegetables and 1.5 to 2 servings of fruit per day.

• Avoid unhealthy fats. Limit saturated fats from animal sources and trans fats from fried foods, snacks, and fast food products.

• Eat smaller meals more often. Individuals can try to have five or six mini meals a day that can be distributed every three to four hours. Low-fat cheese and whole grain crackers or a tablespoon of peanut butter on whole grain bread are examples of healthy, filling snacks.

• Exercise 150 minutes a week. To achieve the recommended exercise time, individuals can break up their exercise routine into shorter periods of time. For example, a person could walk 10 minutes three times a day for 150 minutes of exercise for 5 days.

• Different types of physical activity. In addition to cardio, use fat burning weight training exercises and stretching for flexibility.

• Clean the kitchen. Throw away high-calorie, high-fat, and sugary foods, including chips, cookies, sodas, ice cream, and candy. Stock up on the refrigerator and cupboards with lean protein, fruits, vegetables, whole grains, nuts, seeds, good fats, and low-fat dairy products.

• Join a support group. Invite friends, family, and co-workers to change healthy lifestyles at the same time. With mutual support, encouragement, and motivation, it becomes easier to stick to a healthy lifestyle.

Individuals in need of weight loss guidance should consult their doctor or registered dietitian, Henson said. They can provide information about a person’s ideal weight and recommended calorie intake.


According to the Academy of Nutrition and Dietetics, people should avoid diet plans, pills, and products that are characterized by:

• Promise of rapid weight loss. Those who lose weight very quickly tend to lose muscle, bones, and water and are more likely to regain weight quickly. Healthy plans aim to lose 1 to 2 pounds per week and are more likely to guarantee that you will not lose weight.

• Quantities and restrictions. Avoid diets that allow unlimited amounts of foods like grapefruit, eggs, or cabbage soup. Diets that recommend eating the same food for a long time can be boring and difficult to keep up with. Also, avoid diets that eliminate or limit entire food groups, such as carbohydrates or proteins.

• Specific food combinations. There is no research-based evidence that combining certain foods or eating only at a certain time of the day will aid weight loss. Also, avoid diets that falsely claim that eating certain “wrong” food combinations can cause the food to turn into fat immediately or produce toxins in the stomach.

• Rigid menus. Limiting food choices or following complicated eating plans can be difficult in the long run. With each new diet, individuals may ask themselves, “Can I eat like this for the rest of my life?” If the answer is no, the diet should be avoided.

• Sedentary lifestyle. Regular physical activity is an essential part of healthy weight management. Individuals should find a physical activity they enjoy and aim for 30 minutes to an hour of activity most days.

“Fad diets are a temporary solution that have no permanent health or weight benefits,” said Henson.

Will Hehemann is a writer / editor at the UAPB School of Agriculture, Fisheries and Human Sciences.

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Whole Grain Benefits

8 Best Foods for Dieters to Eat Healthy



It can be a little overwhelming when trying to start a healthy diet. There are so many dietary foods to choose from and the media offers different messages about which foods are always healthy. Fortunately, registered nutritionists are here to quickly break down the best diet foods for dieters looking to lead a healthy lifestyle. Additionally, here are some ideas on how to easily incorporate these foods into your diet without any hassle.

Here are eight of the best diet foods for a healthy body.

1. Nut

Nuts are often unpopular because of their fat content. But that makes them great! Nuts are high in polyunsaturated fats and monounsaturated fats and healthy fats called fiber. These nutrients help keep you feeling full after a meal and help keep your diet going longer.

Not only do nuts keep you full, but they also help improve your health. For example, one study found that nuts help improve blood sugar control, weight control, and heart health.

When consuming nuts, it should be noted that they are high in calories due to their high fat content. When consuming nuts, it is important to eat them in moderation. The American Heart Association recommends consuming about 4 servings of unsalted nuts per week. A serving of nuts is the equivalent of just a handful of whole nuts (1.5 ounces). If you want to use nut butter instead, one serving is 2 tablespoons.

2. Lean protein

You need to eat when you are dieting or trying to build muscle. Enough protein. This is the message that personal trainers, magazines, and nutritionists always hear, but what kind of food are they talking about?

If you want to increase your protein intake, your focus should be on a lean source of protein. These include chicken breasts and lean beef. Lean protein sauce excludes products like beef and pork that contain saturated fat (an unhealthy type of fat that you should try to reduce).

Not only does protein help build muscle, it is also difficult for our bodies to digest, so trying to do so will burn more calories. This is known as the “heat effect of food”. Our bodies have to work hard to digest lean protein so we have fewer calories than when we eat carbohydrates and fats.

3. fish

Fish like chicken breasts and lean beef are high protein foods that are generally low in fat. Certain fish, such as salmon, are high in fat but contain healthy fats that are similar to those found in nuts. Fish fat also supplies the body with other nutrients. Omega-3 fatty acid. These fatty acids can help reduce your risk of cardiovascular disease, glaucoma, and various psychiatric conditions such as depression and dementia.

Fish can also be an excellent source of protein for those with a plant-positive diet, in the Mediterranean or on a Pescetarian diet. The Food and Drug Administration (FDA) recommends that adults in the United States eat 2-3 servings of fish per week, with one serving approximately the size of the palm of your hand (4 ounces).

4. Whole grains

While we’ve discussed the fact that proteins give foods a much higher heat effect than carbohydrates and fats, it is still important to have healthy carbohydrates as part of the diet. To do this, dieters should focus on choosing whole grains.

Whole grains are more nutritious because they are less refined than their counterparts. Whole grains provide the body with fiber that will help you stay full longer and help you feel full. Fiber also helps lower cholesterol and prevent blood clots from forming.

Whole grains also help the body maintain stable blood sugar levels. This is important for all dietitians, but especially for people with prediabetes and diabetics. These foods also provide the body with a wide variety of vitamins and minerals such as iron, B vitamins, magnesium, zinc, copper, and antioxidants.

If you’re looking for a way to include whole grains in your diet, try adding oatmeal to your breakfast! If you’re bored with plain old oatmeal, try soaking a virtual granola overnight with a mix of oatmeal and your favorite toppings.

5. Legumes

As you may have heard of nuts, lean protein, and whole grains, the term “husk” may be a little more alien. Legumes are a category of vegetables and include products like green peas, beans, chickpeas, and lentils.

According to the American Diabetes Association, regular consumption of legumes can reduce the risk of type 2 diabetes and improve glycemic control in people who already have the disease. They have also been shown to improve heart health, and studies have shown that they can improve weight management, which is key to dieting.

Some legumes, such as chickpeas and beans, also serve as excellent sources of lean protein for those looking for a more plant-based, vegetarian, or vegan diet. .. Throw chickpeas or rinsed unsalted black beans on a bowl of lettuce or brown rice for protein and feeling full without ingesting animal-based foods.

6. berry

As mentioned earlier, fiber it is a very important nutrient for those who are on a diet. It helps improve blood sugar stability and heart health while maintaining postprandial satiety and satisfaction. Berries, like nuts and whole grains, are high in fiber. In addition, berries provide antioxidants to our body. This is a helpful substance. Prevents cell damage.

It’s best to consume antioxidants with whole foods rather than supplements. So add some berries on your day! If you’re still not sure, check out these benefits.

7. Dark leafy vegetables

Like other vitamins and minerals, dark leafy vegetables are another great source of fiber. For example, kale and spinach are high in vitamins A, E, C, and K. Other dark leafy vegetables like broccoli and mustard are high in many B vitamins.

Dark leafy vegetables are also high in antioxidants which, as mentioned above, help prevent cell damage. Antioxidants are known to help prevent osteoporosis and inflammatory diseases. These vegetables are low in calories and carbohydrates and are suitable for those who want to be lean.

Adding dark leafy vegetables to your diet is very easy! They are the perfect base for salads or you can use them to make sandwiches or wraps.

8. Greek yogurt

Greek yogurt contains twice as much protein as regular yogurt. This is very useful for those on a diet. In addition, Greek yogurt has fewer carbohydrates than regular yogurt. Greek yogurt also provides your body with probiotics that improve gut health and reduce gas.

When looking for Greek yogurt, choose one that is low in sugar to avoid unnecessary caloric intake. If possible, choose unsweetened yogurt and add toppings like berries and nuts to add flavor.


Trying to start a diet while maintaining a healthy lifestyle is not difficult to do. As we discussed, there are so many healthy foods that many of us already eat in our daily lives. If you have not yet eaten some of these foods, it is very easy to get started!

If you’re looking for something simpler, don’t be afraid to grab a handful of nuts as a snack or make oatmeal for your morning breakfast. These foods will help keep you full and provide your body with many of the nutrients it needs to keep your diet on track.

More nutrition tips

Recommended picture credits: Louis Hansel via

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Whole Grain Benefits

Learn to preserve food now, enjoy later



Finally the sun is shining more often than not, and the weather is warm enough that most people only think of snow, of snow cones.

So who thinks of the upcoming winter? The people at the Cornell Cooperative Extension of Ontario County, that’s who.

Perhaps you are reading the essay by Judy Price and Diane Whitten, home food preservation experts at Cornell Cooperative Extension of Ontario County, which extolled the benefits of food preservation.

The quintessence, as you write: “There is nothing better than producing your own food for self-sufficiency and health. … Food preservation is an essential skill with which you can enjoy your harvest all year round. ”

And during the COVID-19, many undoubtedly found, or thought I should, more time to look into canning, fermentation and the like.

You can. In the coming weeks they will help you learn this by offering several online courses on food preservation.

First up is the fermentation of Kombucha and Jun, which is scheduled for Tuesday, June 29th, from 6 to 8 p.m. via Zoom. Participants will learn how to make fermented teas, but also their health benefits. To register for the Zoom class, visit (or or contact Whitten at or 518-885 -8995.

The next courses, scheduled during the summer and well into early fall, will make you hungry if you are not already.

Quick Pickling is Thursday, July 29th; Preserved vegetables, meat and soups, Thursday 5th August; Salsa & Tomato Preservation Tuesday 17th August; Preserving Apples, Thursday September 9th; Making Jerky & Canning Meat, Thursday October 7th

And come to the Super Bowl in February – maybe check out the Buffalo Bills with friends – guests will appreciate the homemade salsa you pick from the pantry for the special occasion.

For course links, details, or more information, contact Whitten or visit the Cornell Cooperative Extension of Ontario County at

“Store the shelves for the summer”

On Saturday (every day, actually, but especially today), consider helping the hungry in the ward.

The Victor Farmington Food Cupboard’s drive-through food campaign “Stock our Shelves for Summer” takes place on Saturdays from 8 am to 11 am at his house, 6548 Anthony Drive, Victor.

The food collected will aid food insecure families and will also be used to fill blessing boxes at Victor and Farmington that can be accessed when the grocery cupboard is not available. The Victor Farmington Food Cupboard feeds over 700 Ontario County families each month, operates a delivery system, and has operated drive-through food distribution since the March 2020 pandemic.

Since the grocery cupboard is transitioning to a date shopping system, the shelves need to be replenished. Almost all foods are accepted, but peanut butter, diced tomatoes, tomato sauce, whole grain and low-sugar cereals, low-sugar granola bars, meals that can be consumed without cooking (soups with pull tabs, mac and cheese cups, etc.) are particularly needed for the homeless, small ones Gatorade bottles and small water bottles.

It is possible to order and have it sent directly via a target registration: (or shortruurs_fam) .

Tea and scones; of course

Have you ever seen the Great British Bake Off show on PBS?

The people at Wood Library have to be fans.

The library runs a fun online program called the British Bake-off Challenge, which takes place on Saturday, June 26th at 3pm.

Participants aged 17 and over can learn how to make scones. First, reserve a kit and take part in the zoom action for the challenge. Visit

Oh, and put on your best British-inspired outfits. And it’s tea time, so have tea and chat while the scones bake.

At the end a winner will be drawn.

But hurry up: at the moment there are only three places left.

Mike Murphy

Eat, drink and be Murphy

The Eat, Drink and Be Murphy column examines the abundance of foods and drinks in the region – and the people who bring them to you – from soup to nuts, accented with a craft beer or Finger Lakes wine. Because who doesn’t like to eat and drink? Email Assistant Editor Mike Murphy at or call 585-337-4229 with ideas and suggestions.

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