BREAKFAST FOOD THAT ENHANGE YOUR SKIN AND HAIR

healthy-breakfastBreakfast is the first meal of a day, most often eaten in the early morning before undertaking the day’s work. Among English speakers, “breakfast” can be used to refer to this meal or to refer to a meal composed of traditional breakfast foods (such as eggs, porridge and sausage) served at any time of day.Breakfast is the most important meal of the day because it enhances your metabolism and keeps you energetic all day long. So, the foods we take in our breakfast must contain all the important nutrients needed by our body to keep us in a good health.

There is famous saying “you are what you eat”, so we must know which foods are good for our health as well as our beauty. In case of women, ways to aesthetically enhance skin and hair are among the most discussed issues. Women are always trying to find some new and useful ideas to get beautiful skin and hair.

There’s more to getting healthy, glowing skin than buying the perfect anti-aging skincare products. “You can put on all the makeup and concealer in the world, but unless you’re eating a diet full of beauty foods, your skin will not look its best.

Omelet Italian-Style

Tomatoes add juicy flavor to this simple omelet, but they also boost skin health. “Tomatoes are the number one skin-friendly vegetable,” says Jessica Wu, MD, a Los Angeles dermatologist and the author of Feed Your Face. Studies show that eating these bright red veggies may help fight sunburn, boost collagen, and even reduce skin roughness.

PREP TIME: 5 min
COOK TIME: 9 min
TOTAL TIME: 14 min
SERVINGS: 1

1 Tbsp chopped onion
1 Tbsp chopped green bell pepper
1 Tbsp chopped tomatoes + more tomatoes for garnish
1 egg, beaten
2 egg whites, beaten
½ tsp italian seasoning
1 tsp grated Parmesan cheese

1. ADD onions and peppers to a medium nonstick skillet coated with cooking spray over medium heat. Cook, stirring occasionally, for about 2 minutes, or until sizzling.

2. ADD the tomatoes. Cook for about 1 minute longer, or until just starting to soften.

3. ADD the egg and egg whites. Sprinkle with the seasoning. Reduce the heat to low and cook for about 5 minutes, lifting the cooked edges of the egg mixture with a fork so the uncooked egg can run underneath, or until the bottom is set. Cook for 1 to 2 minutes, or until the eggs are cooked through.

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Fruit and Spice Cut Oatmeal

Besides being heart healthy, this steel-cut oats breakfast may improve your complexion. While instant oatmeals are often packed with sugar, this recipe instead relies on spices, fruit, and a touch of honey for flavor. “Sugar may contribute to wrinkles, and there’s research that shows that following a diet lower in refined carbs improves adult acne,” says Drayer.

PREP TIME: 10 min
COOK TIME: 30 min
TOTAL: 40 min
SERVINGS: 4

2¼ c water
¾ c steel cut oats
⅛ tsp salt
1 lg tart cooking apple (8 oz), cored and chopped
¼ c chopped dates or dried figs
3 Tbsp honey
1 tsp pumpkin pie spice
½ tsp ground ginger
1% milk (optional)

1. BRING the water to a boil in a medium saucepan. Stir in the oats and salt and bring to a bare simmer. Cook for 15 minutes, stirring occasionally.

2. STIR in the apple, dates or figs, honey, pie spice, and ginger. Return to a bare simmer and cook, covered, for 15 minutes longer, or until the oats are tender but still have a slight bite to them. Spoon into bowls and stir in the milk or drizzle it over the top, if using.

NUTRITION (per serving) 217 cal, 2 g fat, 0.5 g sat fat, 79 mg sodium, 49 g carb, 26 g sugar, 5 g fiber, 4.5 g protein

Strawberry-Kiwi Smoothie

Don’t have a lot of time in the morning? Blend up this 5-minute smoothie and get a hefty dose of skin-smoothing vitamin C from strawberries and kiwi. “Vitamin C promotes collagen synthesis and prevents wrinkling,” says Drayer. Now that’s refreshing!

PREP TIME: 5 min
COOK TIME: 0 min
TOTAL TIME: 5 min
SERVINGS: 4

1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey

COMBINE the juice, banana, kiwifruit, strawberries, and honey in a blender. Blend until smooth.

NUTRITION (per serving) 87 cal, 0.5 g fat, 0 g sat fat, 4 mg sodium, 22 g carb, 17 g sugar, 1.5 g fiber, 0.5 g protein

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Banana Split Muffins

You’ll enjoy every last crumb of these surprisingly light breakfast muffins while treating your skin to some hydrating dark chocolate. “Studies show that beneficial compounds in dark chocolate increase skin hydration and decrease scaling,” says Drayer. But she recommends sticking to a 1-ounce serving, explaining that too much sugar is a healthy skin don’t.

PREP TIME: 7 min
COOK TIME: 13 min
TOTAL TIME: 20 min
SERVINGS: 12

1½ c walnuts, coarsely chopped
1½ c all-purpose flour
¾ c semisweet chocolate mini baking chips
1 Tbsp baking powder
½ tsp ground cinnamon
½ tsp salt
½ c packed dark brown sugar
¼ c canola oil
¼ c fat-free plain greek yogurt
¼ c fat-free milk
1 lg egg
1 very ripe banana, mashed (about ⅓ c)
1 tsp vanilla extract

1. PREHEAT the oven to 375°F. Coat a 12-cup muffin tin with cooking spray.

2. MEAUSRE ½ cup of the walnuts into a food processor and grind to a fine meal. Place the ground walnuts, flour, chocolate chips, baking powder, cinnamon, and salt in a large bowl and stir until thoroughly combined.

3. COMBINE the brown sugar, oil, yogurt, milk, egg, banana, and vanilla extract in a medium bowl and stir until smooth. Add the banana mixture to the flour mixture and stir until thoroughly combined. Stir in the remaining 1 cup walnuts and mix well (the batter will be thick).

4. FILL the muffin cups three-fourths full and bake for 13 to 15 minutes, or until the tops spring back lightly when touched. Remove the muffins from the pan and let cool on a rack. Tip: This batter is very thick, like cookie dough, so try using an ice cream scoop to fill the tins quickly and easily.

Tip: Make it a Flat Belly meal by serving it with 1 pear (103 calories). Total meal: 390 calories

NUTRITION (per serving) 287 cal, 16.5 g fat, 3 g sat fat, 234 mg sodium, 33 g carb, 17 g sugar, 2 g fiber, 5 g protein

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Whole Grain Cereal and a Banana

Though cereal and fruit may seem like a basic breakfast, the benefits of this meal are anything but ordinary. Whole grains are chock-full of antioxidants, which are the key ingredients to a youthful complexion. Some cereals, like Total, are fortified with zinc, which has a big beauty benefit. “Zinc is nature’s anti-inflammatory mineral. It’s essential for building healthy collagen,” says Wu.

PREP TIME: 3 min
COOK TIME: 6 min
TOTAL TIME: 9 min
SERVINGS: 1

¾ c whole grain flakes cereal
1 sm banana, sliced
2 tsp chopped walnuts
1 c fat-free milk
3 oz cooked turkey breakfast sausage

COMBINE the cereal, banana, walnuts, and milk in a bowl. Serve with the sausage.

NUTRITION (per serving) 399 cal, 5.5 g fat, 0.5 g sat fat, 472 mg sodium, 61 g carb, 29 g sugar, 9 g fiber, 34 g protein

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