Difference between revisions of "Prepare an Anti‐Aging Breakfast"

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#*Try a green smoothie with spinach, pineapple, and mango.
 
#*Try a green smoothie with spinach, pineapple, and mango.
 
#*Make a green smoothie with kale, strawberries, and pineapple.
 
#*Make a green smoothie with kale, strawberries, and pineapple.
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#Eat an orange. If you’re in a hurry, try grabbing an orange for an on-the-go anti-aging breakfast. Oranges help hydrate skin and cells, and are packed with vitamin C. Consuming vitamin C can help your body produce collagen more effectively.<ref>http://www.huffingtonpost.com/2014/03/31/anti-aging-foods_n_5021238.html</ref>
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#Eat an orange. If you’re in a hurry, try grabbing an orange for an on-the-go anti-aging breakfast. Oranges help hydrate skin and cells, and are packed with vitamin C. Consuming vitamin C can help your body produce collagen more effectively.<ref name="rf1">http://www.huffingtonpost.com/2014/03/31/anti-aging-foods_n_5021238.html</ref>
 
#*Add a glass of orange juice to your breakfast for an anti-aging boost.
 
#*Add a glass of orange juice to your breakfast for an anti-aging boost.
 
#*Take an orange to work with you as part of a portable breakfast.
 
#*Take an orange to work with you as part of a portable breakfast.
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#Add some avocado. This fruit is packed with monounsaturated fat, which can help hydrate your skin. Monounsaturated fats also help your body absorb nutrients from other foods, making avocado an easy choice for an anti-aging breakfast.<ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/</ref>
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#Add some avocado. This fruit is packed with monounsaturated fat, which can help hydrate your skin. Monounsaturated fats also help your body absorb nutrients from other foods, making avocado an easy choice for an anti-aging breakfast.<ref name="rf2">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/</ref>
 
#*Spread some avocado on a piece of whole grain toast and serve with half a grapefruit.
 
#*Spread some avocado on a piece of whole grain toast and serve with half a grapefruit.
 
#*Add avocado to your green smoothie for a boost of healthy fats.
 
#*Add avocado to your green smoothie for a boost of healthy fats.
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#Pick up a pomegranate. A pomegranate is filled with nutrients that can help offset sings of aging. The fruit can help treat and even prevent high cholesterol, high blood pressure, and inflammatory disease. Pomegranates have also been shown to reduce risk factors associated with heart disease.<ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007340/</ref>
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#Pick up a pomegranate. A pomegranate is filled with nutrients that can help offset sings of aging. The fruit can help treat and even prevent high cholesterol, high blood pressure, and inflammatory disease. Pomegranates have also been shown to reduce risk factors associated with heart disease.<ref name="rf3">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007340/</ref>
 
#*Add a glass of pomegranate juice to a breakfast of turkey bacon and avocado toast.
 
#*Add a glass of pomegranate juice to a breakfast of turkey bacon and avocado toast.
 
#*Upgrade your smoothie or bowl of oatmeal by adding pomegranate.  
 
#*Upgrade your smoothie or bowl of oatmeal by adding pomegranate.  
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#Grab a grapefruit. Eating grapefruit can help lower “bad” cholesterol in your body, while increasing levels of “good” cholesterol. Grapefruit has also been linked to weight loss and improved insulin resistance, making it a smart addition to any anti-aging breakfast.<ref>https://www.ncbi.nlm.nih.gov/pubmed/16579728</ref>
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#Grab a grapefruit. Eating grapefruit can help lower “bad” cholesterol in your body, while increasing levels of “good” cholesterol. Grapefruit has also been linked to weight loss and improved insulin resistance, making it a smart addition to any anti-aging breakfast.<ref name="rf4">https://www.ncbi.nlm.nih.gov/pubmed/16579728</ref>
 
#*Try eating half a fresh grapefruit for breakfast, pairing it with lean protein, like chicken breakfast sausage.
 
#*Try eating half a fresh grapefruit for breakfast, pairing it with lean protein, like chicken breakfast sausage.
 
#*Add a glass of grapefruit juice to any breakfast for an anti-aging boost of vitamin C.
 
#*Add a glass of grapefruit juice to any breakfast for an anti-aging boost of vitamin C.
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#Include some blueberries in your breakfast. This tiny fruit is packed with micronutrients. Diets rich in blueberries have been linked to improved motor skills and memory, decreased risk of heart attack, and lower cholesterol levels. Try eating one cup or 15 grams of blueberries three to four times per week as part of an anti-aging breakfast.<ref>http://www.huffingtonpost.com/2014/03/31/anti-aging-foods_n_5021238.html</ref>
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#Include some blueberries in your breakfast. This tiny fruit is packed with micronutrients. Diets rich in blueberries have been linked to improved motor skills and memory, decreased risk of heart attack, and lower cholesterol levels. Try eating one cup or 15 grams of blueberries three to four times per week as part of an anti-aging breakfast.<ref name="rf1" />
 
#*Add a handful of blueberries to a small bowl of Greek yogurt for a quick, easy breakfast.
 
#*Add a handful of blueberries to a small bowl of Greek yogurt for a quick, easy breakfast.
 
#*Grab a whole-grain blueberry muffin for an on-the-go breakfast.
 
#*Grab a whole-grain blueberry muffin for an on-the-go breakfast.
 
===Including Healthy Proteins and Whole Grains===
 
===Including Healthy Proteins and Whole Grains===
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#Choose lean protein sources. Your anti-aging breakfast should include a lean source of protein. High fat protein sources can lead to inflammation, which can increase signs of aging. You can choose leans sources of meat, like turkey bacon or chicken sausage. You can also add protein to your breakfast by eating lentils, beans, tofu, or dairy.<ref>http://www.webmd.com/diet/features/is-your-diet-aging-you#2</ref>
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#Choose lean protein sources. Your anti-aging breakfast should include a lean source of protein. High fat protein sources can lead to inflammation, which can increase signs of aging. You can choose leans sources of meat, like turkey bacon or chicken sausage. You can also add protein to your breakfast by eating lentils, beans, tofu, or dairy.<ref name="rf5">http://www.webmd.com/diet/features/is-your-diet-aging-you#2</ref>
 
#*Think outside the cereal bowl and eat a cup of last night’s lentil stew for breakfast.
 
#*Think outside the cereal bowl and eat a cup of last night’s lentil stew for breakfast.
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#Eat an egg. This breakfast staple contains all the essential B vitamins, which can help improve memory and brain function. Eggs also contain lutein, which can help protect against the loss of vision that may occur as you age.<ref>http://www.allaboutvision.com/over60/nutrition.htm</ref>
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#Eat an egg. This breakfast staple contains all the essential B vitamins, which can help improve memory and brain function. Eggs also contain lutein, which can help protect against the loss of vision that may occur as you age.<ref name="rf6">http://www.allaboutvision.com/over60/nutrition.htm</ref>
 
#*Add an egg to a toasted whole grain English muffin and top with sliced avocado.
 
#*Add an egg to a toasted whole grain English muffin and top with sliced avocado.
 
#*Pair scrambled eggs with a piece of fruit or a green smoothie.
 
#*Pair scrambled eggs with a piece of fruit or a green smoothie.
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#*Sprinkle a handful of nuts on top of a bowl of fruit and yogurt.
 
#*Sprinkle a handful of nuts on top of a bowl of fruit and yogurt.
 
#*For a light, on-the-go anti-aging breakfast, grab a single-serving package of unsalted almonds and half a grapefruit on your way out the door.
 
#*For a light, on-the-go anti-aging breakfast, grab a single-serving package of unsalted almonds and half a grapefruit on your way out the door.
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#Try a bowl of oatmeal. Oats are rich in soluble fiber, which can help reduce “bad” cholesterol. Oats also contain antioxidants, which may help prevent cell damage, reduce fine lines and wrinkles, and make your skin appear plumper. Oats are also low-glycemic, which means they won’t cause a spike in blood sugar.<ref>http://www.webmd.com/beauty/skin-glow-13/anti-aging-skin-foods</ref>
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#Try a bowl of oatmeal. Oats are rich in soluble fiber, which can help reduce “bad” cholesterol. Oats also contain antioxidants, which may help prevent cell damage, reduce fine lines and wrinkles, and make your skin appear plumper. Oats are also low-glycemic, which means they won’t cause a spike in blood sugar.<ref name="rf7">http://www.webmd.com/beauty/skin-glow-13/anti-aging-skin-foods</ref>
 
#*Add a handful of your favorite fruit to a bowl of oatmeal for a quick, anti-aging breakfast.
 
#*Add a handful of your favorite fruit to a bowl of oatmeal for a quick, anti-aging breakfast.
 
==Sources and Citations==
 
==Sources and Citations==
 
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