To begin the day

Always drink a large glass of water on rising in the morning. This flushes the system and the bladder thereby helping the circulation and preventing build-ups that would cause unwanted gallstones, and helping the prostate gland.

Breakfast

A proper breakfast should always be eaten to start the day and give you the energy and calories that you need to concentrate. This is especially important if you are doing physical work or working long days.

Make yourself a fresh fruit juice using orange, pineapple or a fruit blend of your choice. Mango and pear or mango and peach are great combinations. In winter, apple or orange are good options.

Healthy cereal and low-fat milk with some protein powder sprinkled on top is a good start. Follow this with either an egg or two (have two eggs every second day if you do not have a cholesterol problem) on wholemeal toast (no bacon except perhaps on weekends if your weight is okay); or an omelette with tomato or vegetables (leave out cheese if you are watching your weight). Omelettes can be made with the whites only if you have high cholesterol.

A simple on-the-go breakfast option is baked beans on toast, or sardines or some mackerel on toast. These contain omega 3, which is excellent for keeping cholesterol under control.

A smoothie is a great choice if you’re short on time or you’ve missed out on breakfast for some reason. It can be made from skim milk and a fruit of your choice. Just throw them in the blender with a tablespoon of a tasty protein powder and a tablespoon of psyllium husks (a fibre which assists bowel movement and cholesterol reduction). These shakes can be made at the office if you have not had the time at home.

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