E2 Changing Up Breakfast for Better Days, Longer Life скачать в хорошем качестве

E2 Changing Up Breakfast for Better Days, Longer Life

This video series on boosting healthspan focuses on those aged 55-65 who are eying retirement or recently retired, based on my own experience as a consumer and healthcare patient, with actionable steps in each episode. E2 discusses how substituting a breakfast with ample protein, fat, and fiber for a low-fat high and carbohydrate breakfast of cereals can contribute to more stable energy levels, fewer cravings, and reduced risk of high blood sugar. DISCLAIMER This content is for educational purposes only and does not constitute personalized health or medical advice. REFERENCE CITED (ON INSULIN AND HORMONAL REACTIONS OF THE BODY TO FOOD) Dr. Jason Fung, The Obesity Code: Unlocking the Secrets of Weight Loss (2016). ART WORK PICTURED The Blue Lagoon, by Lena Guavo OVERNIGHT OATS RECIPE Ingredients per serving: rolled oats (1/4 cup), chia seeds (2 tablespoons), cinnamon (to taste), vanilla extract (1/4 teaspoon), frozen blueberries (1/4 to 1/2 cup) or non-sweetened cranberries; water (about 1/2 cup). Cooked lentils may be substituted for the rolled oats. Directions: Mix ingredients together the night before in individual containers. Stir well. Place in refrigerator overnight (Chia seeds must soak overnight before consuming. Stir before consuming. Many variations are possible, including addition of yogurt or honey. NUTRITIONAL INFORMATION FOR CEREAL BREAKFAST (PER SERVING) Cheerios: 29g carbohydrates (116 calories), 5g protein (20 cal.), and 2.5 fat (22.5 cal.) Granola: 39g carbohydrates (156 cal.), 6g protein (24 cal.), and 11g fat (99 cal.) 1% Milk (1 cup): 13g carbohydrates (52 cal.), 8g protein (32 cal.), and 2.5g fat (22.5 cal.) Dried prunes (1.5 oz/40g): 24g (96 cal.), 1g protein (4 cal.), 0g fat (OR Orange juice (6 oz.): 29g carbohydrates (116 calories), 2g protein (8 calories), 0g fat) TOTALS: 106g carb., (424 cal.), 20g protein (80 cal.), 16g fat (144 cal.); for 648 TOTAL CAL. NUTRITIONAL INFORMATION FOR OMELET AND OATS BREAKFAST 2 eggs: 0g carb., 12g protein (48 cal.), 10g fat (90 cal.) 1/2 serving beef (grass fed, 93% lean, 7% fat); 0g carb., 12g protein (48 cal)., 3g fat (27 cal.) 1 oz. cheddar cheese: 0g carb., 8g protein (32 cal.), 10g fat (90 cal.) 1/3 tablespoon (5mL) extra virgin olive oil: 0g carb., 0g protein, 4.5g fat (40.5 cal.) Kimchi: 2g carb (8 cal.), 0g protein, 0g fat 1/4 cup oats: 14g carb. (56 cal.), 2.5g protein (10 cal.), 1.5g fat (13.5 cal.) 2 tablespoons chia seeds: 8g carb. (32 cal.), 5g protein (20 cal.), 8g fat (72 cal.) 1/2 cub frozen blueberries: 10g carb. (40 cal), 0g protein, 0g fat TOTALS: 34g carb. (136 cal.), 39.5g protein (158 cal.), 37g fat (333 cal), 627 TOTAL CAL. Note: Some figures in the video for the omelet and oats breakfast were rounded for a total of 635 cal., but the overall distribution among carbohydrates, protein, and fat are consistent. Comments welcome. Thank you for watching! #healthyeating #healthybreakfast #fitover50 #healthylifestyle #longevity