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Breakfast: Start Your Day The Right Way

Mornings are often busy and, unless you make time for it, breakfast gets skipped more often than not. Unfortunately, skipping breakfast can do more harm than good. Here are some reasons why you should set aside some time in the morning to eat a healthy breakfast.

Energy
Breakfast gets its name from breaking the fast you endure while you sleep. While you are sleeping and your body is at rest, your metabolism slows down. When you wake up in the morning, it kicks back up and you can take advantage of this by eating a healthy breakfast. By doing so, you regulate your metabolism and blood sugar levels and provide your body with the proper fuel for the day.

Healthy Diet
When you skip breakfast, you are less likely to meet the recommended daily intakes for important nutrients. But that doesn’t mean you should reach for the nearest donut or pastry. If you make nutritious breakfast choices, they can help you maintain a healthy diet.

Weight
A healthy breakfast can also help to maintain a steady BMI (body mass index). When you start your day with a well-balanced breakfast, you are less likely to be starving by lunchtime, and thus, will decrease snacking throughout the day.

In addition, numerous studies have shown that eating breakfast helps with weight control. For example, research shows that adolescents who eat breakfast tend to weigh less, while adults who have maintained weight loss tend to be breakfast eaters. It is also believed that when individuals skip breakfast, they are more inclined to overeat at later meals. But remember, skipping breakfast does not necessarily mean you will gain weight.

Mind & Mood
Food energizes the body, and without it, especially in the morning, lethargy and drowsiness may take over. By fueling your body first thing in the morning, you can increase your ability to learn and focus, as well as improve your concentration, whether for school or work. Also, the vitamins, minerals, fatty acids found in healthy breakfast foods have been shown to improve brain functioning.

Eating breakfast can also improve your overall well-being. With increased focus comes increased productivity, making it easier for you to get through your day. And we all know we are often less irritable with a stomach full of healthy and delicious food.

A healthy breakfast may include fruits, whole grains, and lean proteins. If you are looking to lose some weight, watch your portions throughout the day to reduce your caloric intake. Remember, your breakfast can set the tone for the day and motivate you to maintain a healthy diet.

Join the Brick Your Neighborhood Deli for breakfast six days a week! Breakfast is served until 10:30am and we are open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm. You may also connect with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Healthy & Filling Breakfast Food

What you eat for breakfast can really set the tone for your day. It’s best to start with a healthy, hearty breakfast to give you energy and avoid any mid-morning hunger pains. A meal high in protein, fiber, and healthy fats will help sustain you until lunch time. Not sure what to have for breakfast? Here are some smart and filling breakfast options.

Quinoa
With a whopping 8 grams of protein and 5 grams of fiber per cup, quinoa is loaded with what you need to keep you full longer. Added bonus: whether you prefer a sweet or savory breakfast, quinoa is versatile so you can prepare it to your liking.

Loaded Oatmeal
Oatmeal is a popular breakfast choice and can be high in fiber depending on the type you eat. However, many people report feeling hungry shortly after eating oatmeal. The solution: add your favorite healthy ingredients such as peanut butter or nuts and seeds. You can up your nutrient intake and feel satisfied all morning.

Avocado Toast
Avocado is full of good fat, as well as about 10 grams of fiber (per 5-ounce avocado). So long as you are using a healthy piece of bread and healthy toppings, you should be good until lunchtime.

Eggs
Of course, eggs made the list. As the most identifiable breakfast food, they’re high in protein (6 grams) and good fat (over half of its 5 grams of fat is good fat). Poached, fried, sunny side up or scrambled – prepare them how you like.

Nut Butters
Another food that’s high in good fat and protein are nut butters. Opt for the all-natural kinds, without added sugar. Top off your toast, use them in pancakes, or add them to your breakfast smoothies.

Chia Seeds
Did you know two tablespoons of chia seeds contains 4 grams of protein, 12 grams carbohydrates, and 11 grams of fiber? Soak the seeds in water or milk overnight, allowing them time to bulk up, and wake up to a delicious chia seed pudding. Add your favorite healthy toppings and you’ve got yourself a filling breakfast.

Fresh Fruit
Why not get your serving of fruit done with in the morning? Try citrus fruits, pears, apples, or bananas. Not only do fruits provide fiber, but they also contain pectin, which expands when it absorbs water, helping you to feel full. But choose actual fruit, not fruit juices as they are often loaded with excess sugar that could lead to a midmorning energy crash.

What are your favorite breakfast foods? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Did you know we serve breakfast Monday-Saturday until 10:30am? If you haven’t already, check out our breakfast menu and start your day at the Brick Your Neighborhood Deli!

Don’t Fear Carbohydrates

Despite the popular belief, carbs are not the enemy. Carbohydrates give us energy by providing our cells with glucose, which helps our brain and muscle power. However, the important distinction is between refined and unrefined carbohydrates. Refined carbs, like white bread and pastas, cookies and candy, are not the best choices when it comes to healthy foods. Unrefined carbs, however, are those that we consume in their healthiest, most whole forms. These will be released slowly into the bloodstream, preventing blood sugar spikes and providing you with lasting sustainable energy.

Here are some healthy carbohydrates you will want to include in your balanced diet.

Potatoes
When it comes to potatoes, many see the sweet potato as the lesser of two evils. In fact, the sweet potato is lauded as a healthful, lower carb option for things like toast. But there is no reason to banish the regular potato from your diet. Potatoes provide vitamin C, potassium, protein, and with the skin on, some fiber. Try them baked or roasted and avoid covering them in cheese or sauces for a healthier option.

Whole Grains
Refined grains have been processed to remove components which house healthy benefits like fiber in order for them to be quickly digested. Unfortunately, it is these refined grains that will spike our blood sugar. Instead, opt for whole grains, like oatmeal, wheat berries, barley, farro, or millet. It is understandable to avoid these if you don’t like them, but if you fear you’ll gain weight, you’re missing out. Eating these in moderation can improve your health and provide you with the energy you need to get through the day.

Sweet Fruits
Do not fear bananas, melons, grapes, and other sweet fruits. While their sugar content may make them taste especially delicious, that does not necessarily make them bad. If you are opting for sweeter fruits, just be cautious of your servings. It is recommended that you get 1½ to 2 servings of fruit a day, but if you’re making a smoothie, beware. It is easy to overdo it with the sugars (at the end of the day, natural sugar is still sugar). Try limiting your smoothie to ½ to ¾ cup of fruit, and add a source of protein to help the sweetness digest more slowly.

Legumes
People may avoid legumes (chickpeas, lentils, black beans) because they think they’re high in carbs. While that may be true, they are also great sources of fiber and protein. Sprinkle them in your lunchtime salad to power through that midday slump. Or you can enjoy them in tacos, chili, casseroles, and more.

Starchy Veggies
Don’t think of corn and peas as normal vegetables. Instead, think of them as starches. Peas contain protein and corn contains fiber, therefore, they can be considered a different category than other veggies like kale and carrots (which basically means you can adjust your portions accordingly).

Which healthy carbs have you accepted into your diet? Share your favorites with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

For a healthy and delicious meal, visit the Brick Your Neighborhood Deli in Pomona! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm. Skip the line by calling ahead or ordering online.

Vitamins & Minerals To Boost Your Energy

Instead of turning to yet another cup of coffee to wake you up, why not trying something different? Essential vitamins and minerals play an important role in sustaining your energy throughout the day. Try eating more foods rich in these vitamins and minerals to fuel your body.

Iron
Because its job is to carry oxygen from red blood cells to tissues and muscles, iron plays an important role in keeping you energized.

Great sources of iron include legumes such as garbanzo beans, kidney beans, lentils, lima beans, navy, beans, and soy beans. You can also find iron in dark leafy greens like spinach and Swiss chard, as well as in olives and sesame seeds.

B Vitamins

The family of B vitamins helps to convert food into energy. They are essential for growth, development, and other important bodily functions.

  • Vitamin B1 (Thiamine) can be found in barley, oats, sunflower seeds, peas, navy beams and black beans.
  • Vitamin B2 (Riboflavin) can be found in spinach, beet greens, asparagus, crimini mushrooms, almonds, soy beans, eggs and yogurt.
  • Vitamin B3 (Niacin) can be found in beef, lamb, turkey, chicken, tuna, sardines, shrimp, brown rice and peanuts.
  • Vitamin B5 (Pantothenic Acid) can be found in chicken, turkey, avocados, sweet potatoes, shiitake mushrooms, peas, lentils, and yogurt.
  • Vitamin B6 (Pyriodoxine) can be found in beef, chicken, turkey, tuna, salmon, potatoes, sweet potatoes, bananas, spinach, and sunflower seeds.
  • Vitamin B7 (Biotin) can be found in salmon, tomatoes, onions, carrots, sweet potatoes, eggs, oats, peanuts, walnuts and almonds.
  • Vitamin B9 (Folic Acid) can be found in asparagus, broccoli, spinach, papayas, strawberries, garbanzo beans, navy beans, pinto beans, lentils, and enriched bread, cereals, and other grain products.
  • Vitamin B12 (Cobalamin) can be found in beef, lamb, tuna, salmon, cod, scallops, shrimp, sardines, milk and yogurt.

Magnesium
A healthy body can better sustain energy levels throughout the day. Magnesium supports a healthy immune system and prevents inflammation.

You can find magnesium in spinach, Swiss chard, quinoa, sunflower seeds, sesame seeds, pumpkin seeds, soy beans, black beans, navy beans and cashews.

Potassium
Boost your energy with this electrolyte which regulates blood pressure, muscle activity, and water retention.

Find it in beet greens, spinach, Swiss chard, potatoes, sweet potatoes, avocados, lima beans, pinto beans, soybeans, and lentils.

Vitamin C
Vitamin C helps produce carnitine, which is a molecule that helps the body burn fat for energy.

Get your Vitamin C fix with oranges, pineapple, cantaloupe, papaya, kiwi, strawberries, bell peppers, broccoli, cauliflower and Brussels sprouts.

Zinc
Zinc plays a role in protein synthesis and is necessary for red and white blood cell functioning.

Beef, lamb, turkey, shrimp, pumpkin seeds, sesame seeds, quinoa, lentils, garbanzo beans and cashews are all great sources of zinc.

Calcium
Because it is required for lipid oxidation, calcium can help your energy levels.

Great calcium sources include collard greens, spinach, turnip greens, tofu, sardines, sesame seeds, yogurt and milk.

Copper
Copper helps your body absorb iron, makes red blood cells, and keeps your nerve cells and immune system healthy.

Increase your copper intake with walnuts, cashews, sunflower seeds, sesame seeds, lentils, lima beans, garbanzo beans, soy beans, shiitake mushrooms and tempeh.

What do you snack on when you need an energy boost? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Fuel up with yummy sandwiches and salads at the Brick Your Neighborhood Deli in Pomona! Order online or visit us in store weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm.

Eat These Foods For A Natural Energy Boost

Did you resolve to cut back your coffee consumption in 2016? Looking for alternatives to coffee for a quick energy boost? These healthy foods can help increase and sustain your energy throughout the day.

Chia Seeds
Chia seeds have been around since 3500 BC and got their name from the Mayan word for “strength.” Back then, they were praised for their ability to increase stamina and energy over long periods of time. Their recent popularity shines a light on its superfood abilities. One tablespoon contains 5 grams of protein, a good amount of omega-3 fatty acids, magnesium, calcium, iron, potassium, and the antioxidant quercetin.

Up your intake of chia seeds by adding them to your oatmeal or yogurt, or include it in your smoothies, baked goods, or even your pasta sauce.

Oatmeal
There’s a reason people eat oatmeal in the morning. Oatmeal offers quality carbohydrates that are stored as glycogen and act as brain and muscle food. Because oatmeal is a whole grain cereal, it also provides soluble fiber which slows down carbohydrate absorption to maintain blood sugar levels.

If the idea of eating oatmeal every day sounds boring, try changing it up. Try adding new toppings like dried fruit, fresh berries, eggs, nuts, or stir in some cinnamon or nutmeg.

Crimini Mushrooms
B vitamins are essential for energy production, and crimini mushrooms deliver an abundant supply. Slightly firmer and browner than white mushrooms, crimini mushrooms contain riboflavin, niacin, pantothenic acid, thiamin, folate and vitamin B6.

To incorporate these energy-boosting gems into your diet, try adding them to stews, soups, stir-frys, or salads.

Tea
Black, white, oolong, and green tea contain L-theanine, an amino acid that creates an alert yet calm state. L-theanine can pass through the blood-brain barrier within 30 minutes, has been successfully used for the treatment of anxiety and improved concentration and focus.

With tea, you can also get a slight caffeine boost (without succumbing to drinking coffee). If you’re looking for tea with the most caffeine, you should go with black teas, but be sure not to drink it too close to bedtime. If the caffeine interferes with your normal sleep routine, your energy levels will surely be negatively affected.

Eggs
Eggs provide a great source of iron, zinc, and protein. There are six grams of high quality protein in an egg that help to keep your blood sugar levels stabilized and includes the amino acid leucine, which is an important part of protein synthesis. Eggs also contain B vitamins that aid in energy production.

To increase your protein intake, have one whole egg plus one or two egg whites (an egg white contains 3.6 grams of protein). And eggs aren’t just for breakfast – try adding a sliced hardboiled egg to your salads or sandwiches.

What’s your go-to energy boosting snack or meal? Share with us on Facebook, Google+, Twitter, or LinkedIn. You can also connect with us on Instagram, Vine, and Pinterest.

For the best and freshest sandwiches and salads in Pomona, visit us weekdays from 10:30am-7:30pm or Saturdays from 10:30am-4:30pm. Do you have a party or event coming up? Inquire about our catering services!