Build your own breakfast Training Aspects Voorhees personal trainer Kirill Vaks

Voorhees Personal Trainer shares 6 steps to an easy, yet, healthy breakfast alternative!

Start your morning off right with a delicious, metabolism boosting, breakfast. There is no easier breakfast to create than Cereal!However, the majority of cereals out there are high in sugar… and… that’s pretty much it. Due to its time efficiency, let’s create our own cereal!

Step 1: Every cereal needs Fiber!

Granola!! tastes great but not always healthy. Make sure to check the ingredients on your granola. If the ingredients have high fructose corn syrup, sugar, organic cane sugar or any other similar sugar additive, move on (Here is an example of an approved granola!) High-fiber foods can help reduce your risk of heart disease and diabetes by regulating blood pressure, insulin levels, and in turn, weight gain. Eating fiber-rich foods also aids in digestion and the absorption of nutrients, and helps you feel fuller longer after a meal (which can curb overeating and weight gain).

Step 2: Sweeten it up

No! not splenda or sweet and low! Fresh fruits like blueberries, nectarines, strawberries, raspberries, bananas, offer natural sweetness to your cereal. With all the free radical build up, you can use the extra anti-oxidant power from your berries!

Step 3: Include a healthy fat.

Add some crunch and a healthy fat! mix in almonds. Not only are you eating great but almonds may help in lowering your cholesterol!

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Step 4:A little extra something

Add in some flax seed for a powerful omega-3 kick, with a protein combo! Grind it up well and you won’t even realize it’s in there!

Step 5: Top it off with milk.

Use a lower fat milk, and as mentioned in a prior article “how animals are raised and how that affects you“, try to stick to organic milk. High in calcium, great for your bones! If you don’t drink cow’s milk, you can use non-dairy beverages like almond, rice, or soy milk, which tend to be lower in calories (for you Calorie counters out there.) You may also add whey protein into the mix. just shake it up/ blend with your milk before you top off the cereal. This can help anyone looking to add a bit more protein to the meal. Instead of the 8-10 grams from the milk, the whey can add an extra 20-25grams (between t

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he milk protein and whey protein you’ll have some where between 28-33g of protein, more than enough for most of the population!)

Step 6: Enjoy!

You made it, now enjoy it! The best part of preparing your own food is, you know exactly what was put into it! Enjoy your easy, yet, healthy breakfast!

-Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns
Performance and Fitness specialist

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