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Breakfast Club star finally joins the baby club

<p>Actor Anthony Hall and his wife, Lucia Oskerova, have shared the delightful news that they are expecting their first child together.</p> <p>In a statement to <em>People</em>, the 54-year-old actor, best known for his roles in <em>Sixteen Candles </em>and <em>The Breakfast Club</em>, opened up about how 34-year-old Lucia broke the news - a far cry from his <em>The Breakfast Club</em> character Brian Johnson’s stubborn “it's personal business. It's my personal, private business.”</p> <p>"Lucia and I were at home,” he explained. “She surprised me by revealing that she was pregnant with an at-home pregnancy test. We were kissing, hugging, and thanking God. We immediately started dancing and laughing in our bathroom to celebrate the good news.” </p> <p>Anthony went on to add that the couple will be having a boy, and that they already have a name for the little one picked out - “Michael Anthony the II”. Anthony’s full name is Michael Anthony Hall, but he changed it as many celebrities do upon joining the Screen Actors Guild in 1976. </p> <p>Of their upcoming dive into parenthood this summer, he gushed, "my wife and I are feeling so blessed, excited and filled with joy in anticipation of our son being born this summer.”</p> <p>Lucia took to Instagram to share their exciting news, with a post that also wished their fans a happy Valentine’s Day, tagging it “#babynews” and “#firsttimeparents”. </p> <p>“Congratulations!” Wrote Boardwalk Empire actor Chris Caldovino, to the thanks of both expectant parents. </p> <p>“I’ve been waiting FOREVER for the announcement of my new baby buddy! Love, love, love!” Declared one loved one, to whom Lucia responded that “it was starting to get hard to keep it a secret.” </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Cop_osxSaGM/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cop_osxSaGM/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Lucia Oskerova (@luciaoskerova)</a></p> </div> </blockquote> <p>Anthony had nothing but praise for his wife when asked about her pregnancy experience, telling People she’s been a “champ throughout”. </p> <p>"She's tending to every important detail as a proud, expectant mother-to-be,” he explained. “She is now six and half months along.</p> <p>"As a new father-to-be, I've been taking care of family business and making sure we all eat well, with a healthy diet of good foods — plenty of greens, vegetables, fresh fruit, and protein-rich food. Lucia makes great smoothies for us. And we are all getting good sleep each night."</p> <p>Anthony, as character Brian Johnson, once announced that he was “in the math club, uh, the Latin, and the physics club”. Whether or not Anthony himself has ever added any of these to his resume as well, he’ll soon be a lifetime member of The Baby Club.</p> <p><em>Image: Getty </em></p>

Family & Pets

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Bacon and egg tarts

<p>Ready to eat in half an hour, this delicious recipe for bacon and egg tarts is the perfect with morning or afternoon tea will become a family favourite!</p> <p><strong><span style="text-decoration: underline;">Serves:</span></strong> 8</p> <p><strong><span style="text-decoration: underline;">Ingredients:</span></strong></p> <ul> <li>8 rashers bacon</li> <li>4 eggs</li> <li>20g butter</li> <li>1 onion, finely chopped</li> <li>½ cup cream</li> <li>Salt and pepper</li> <li>2 sheets puff pastry</li> <li>100g mozzarella cheese, cubed</li> </ul> <p><em>To serve</em></p> <ul> <li>Tomato relish</li> <li>Rocket salad</li> </ul> <p><strong><span style="text-decoration: underline;">Method:</span></strong></p> <ol> <li>Pre-heat oven to 210°C.</li> <li>Trim the bacon of rind and cut each rasher into two pieces.</li> <li>Melt butter in a small pan and sauté the onion over a medium heat for three minutes. Remove and cool.</li> <li>Break the eggs into a small bowl and add the cream. Using a fork to gently blend together but do not beat. Season with salt and pepper.</li> <li>Cut each sheet of puff pastry into four equal squares and place into greased muffin pans.</li> <li>Arrange the two pieces of bacon in each pastry case, place a few squares of mozzarella into pastry case. Pour the egg mixture slowly into each pastry case.</li> <li>Bake the tarts in the pre-heated oven and bake for 12 - 15 minutes until pastry is puffed and golden. Allow to cool for five minutes in the tin prior to removing tarts.</li> <li>Serve hot with tomato relish and fresh garden salad leaves.</li> </ol> <p><em>Image: Getty</em></p>

Food & Wine

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Woman reveals how to perfectly ripen avocados in just 24 hours

<p>A popular health influencer has shared a unique avocado ripening hack, demonstrating the method in a Instagram video.</p> <p>Caroline Groth says the hack is "something I heard about years ago".</p> <p>"The kiwi actually doesn't ripen, funnily enough," she says.</p> <p>In the video descriptions she writes: "Guys, Green Skin + Shepard Avocado season means I legit need a spreadsheet to keep track of when I'll have avocados to eat because they take foreeeeeeeever to ripen."</p> <p>"But no more… insert the best 101 life hack ever," Caroline continues.</p> <p>She explains: "The kiwi fruit releases ethylene gas - a plant hormone that aids the ripening process - and the paper bag traps the gas so the process works faster meaning you'll have ripe avocados in 24 hours."</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CdVQwgqjU30/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CdVQwgqjU30/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Caroline Høgh Groth (@carolinehgroth)</a></p> </div> </blockquote> <p>Caroline ends her video description by saying: "You're bloody welcome."</p> <p>Caroline makes the most of this hack, sharing recipes of some of her favourite meals using avocados including salads and variations of breakfast favourite smashed avocado on toast.</p> <p>Once your avocado is perfectly ripe, there is another hack that will keep it that way for longer.</p> <p>Cut your avocado in half and remove the stone, then it can stay fresh for longer by being placed in a container filled with cold water and then stored in the fridge.</p> <p>"As a major avocado lover I will definitely be using this hack," one person commented.</p> <p><em>Images: Instagram</em></p>

Food & Wine

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The 5 best films for cat lovers (that aren’t the movie Cats)

<p>Traditionally, Boxing Day is a great day to go to the cinema in Australia. Previous offerings include <a href="https://theconversation.com/jojo-rabbit-hitler-humour-and-a-childs-eye-view-of-war-make-for-dark-satire-128622">Hitler comedy Jojo Rabbit</a>, Ken Loach’s <a href="https://www.imdb.com/title/tt8359816/">Sorry We Missed You</a> and Cannes Film Festival hit <a href="https://www.imdb.com/title/tt8613070/">Portrait of a Lady on Fire</a>. </p><p>Perhaps the strangest offering is <a href="https://www.imdb.com/title/tt5697572/?ref_=fn_al_tt_1">Cats</a>, the big screen adaptation of Andrew Lloyd Webber’s musical, itself based on T.S. Eliot’s cycle of poems.</p><p>From the trailer, glimpses of a creepily transformed all-star cast (a sinisterly sibilant Judy Dench, Idris Elba and Taylor Swift to name but a few) and a darkly glamorous cat-fight vibe <a href="https://www.theguardian.com/film/2019/jul/19/cats-movie-trailer-internet-reacts-horror-demented-dream-ballet">raised more than a few hackles</a> – so much so, <a href="https://www.vice.com/en_uk/article/m7qq43/the-cats-in-cats-movie-have-changed-after-the-creepy-trailer-everyone-hated">elements have been “subtly” reanimated</a>. Reviews of the film have been overwhelmingly negative.</p><p>It remains to be seen whether Cats will land as deftly with film goers as it did in the theatre. But if nothing else, its release provides a timely reminder of how the big screen has gifted us many memorable feline performances.</p><p>Here are five of the very best.</p><h2>Keanu (2016)</h2><p>“That’s the cutest cat I’ve ever seen!” </p><p>No, it’s not a Disney movie or an internet meme; it’s a line that speaks for every adult male who crosses paths with the adorable tortoiseshell tabby kitten <a href="https://www.imdb.com/title/tt4139124/?ref_=fn_al_tt_1">Keanu</a>. </p><p>We first meet this eponymous feline amid the corpse-strewn detritus of a meth lab that has been shot up by two hefty gangster assassins. </p><p>Keanu’s escape to suburbia and subsequent kidnapping from his newly adopted human, the nerdy Rell (Jordan Peele) provides the catalyst for this delightfully idiotic <a href="https://www.youtube.com/watch?v=K9zy27apgI8">buddy/action movie spoof</a>. </p><p>Director Peter Alencio and writers Peele and Alex Rubens milk full comedic value from vicious killers turned into cooing, kitten kissing softies – and bumbling middle-class cowards Rell and Clarence (Keegan-Michael Key) into badass, kitten rescuing heroes.</p><p>Viewers familiar with Peele’s <a href="https://theconversation.com/jordan-peeles-us-black-horror-movies-and-the-american-nightmare-114334">directorial work</a> will know he is no respecter of cuteness. Rest assured, a walk on the wild side only sees Keanu’s adorable qualities further enhanced by rocking a wicked black bandanna. </p><p>In a dream sequence, his voice is provided by some actor called Reeves.</p><h2>Alien (1979); Aliens (1986)</h2><p>Those with an attentive eye for cats on screen and/or for what makes feminist icon Ellen Ripley (Sigourney Weaver) tick won’t be surprised to see the trouble-making ginger Jonesy from the first two films in the <a href="https://www.imdb.com/title/tt0078748/?ref_=fn_al_tt_1">Alien</a> franchise on this list. </p><p>This (space) ship cat is no mere piece of fluff: he serves a significant plot function, raises tensions at key moments and importantly provides the first film’s only love interest. </p><p>Rescuing the moggy complicates Ripley’s escape and reveals a tender, protective side to her steely nature. This is even more powerfully highlighted in the sequel Aliens, even if Jonesy himself only makes a brief early appearance: “and you, you little shithead, you’re staying here”.</p><h2>Breakfast at Tiffany’s (1962)</h2><p>This iconic adaptation of Truman Capote’s novel <a href="https://www.bfi.org.uk/news-opinion/news-bfi/lists/10-great-films-featuring-cats">frequently tops</a> cat movie lists, but while I am more than happy to include Holly Golightly’s flatmate Cat, “poor slob without a name”, near the top of my list I must confess I’m no great fan of the film overall – a ham-fisted, sanitised Hollywood do-over. </p><p>Capote, as is well known, <a href="http://www.today.com/id/27841277/ns/today-today_entertainment/t/capote-never-liked-hepburn-iconic-role/">was not keen</a> on the casting of Audrey Hepburn as drifter-turned-grifter Holly Golightly, apparently preferring Marilyn Monroe. </p><p>Little is known of his view of the casting of Orangey – <a href="https://www.womansworld.com/posts/breakfast-at-tiffanys-cat-169893">an award-winning performer</a> – as Cat, but for mine this handsome fellow is a far better actor than George Peppard, the film’s wooden, (Hollywood confected) male lead. </p><p>You don’t have to be a cat lover to know who Holly’s true soul mate is.</p><h2>A Street Cat Named Bob (2016)</h2><p>This adaptation of <a href="https://www.goodreads.com/book/show/12394068-a-street-cat-named-bob">a best-selling book</a> tells the true story of a homeless, heroin addict, James Bowen, (Luke Treadaway) who finds love and redemption when he meets Bob, a doughy but lovable ginger who chooses him as his human. </p><p>While James is busking or selling The Big Issue, Bob is perched on his shoulder and proves a magnet for punters. When Bob is injured in a fight, James takes on new responsibilities as provider and carer.</p><p>After a young friend dies from an overdose, James decides to get clean and is helped by the presence of the watchful, patient Bob. </p><p>Sure, it’s no <a href="https://www.imdb.com/title/tt0117951/?ref_=fn_al_tt_1">Trainspotting</a>, but there’s enough grit, vomit and despair to avoid the overly sentimental and Bob – played by none other than the real Bob himself – is a delight, exuding an aura of streetwise empathy to a kindred spirit, and adding a dash of mischief, too.</p><h2>Kedi (2016)</h2><p>Turkish director Ceyda Torun’s <a href="https://www.imdb.com/title/tt4420704/">sublimely shot documentary</a> focuses on Istanbul’s many thousands of street cats and the humans whose turf they share, who tend them and take solace in their company without seeking to constrain their freedom. </p><p>Torun skilfully intertwines the stories of several cats into the fabric of the places in which they (and, in some instances, their young) survive. </p><p>She captures them wandering through street markets, cafés, artists’ studios, workshops and patches of wasteland. We watch them hunting, scavenging and charming their way around fishing boats, riverbanks, tips, kitchens and jetties. They nip in and out of the windows of cramped, ageing flats, through backyards, shops and crowded alleys. </p><p>Kedi’s central message is that the centuries-long interdependence of human and feline – marked by easy tolerance, respect and not a little folklore and superstition – is a distinctive marker of Istanbul’s culture, one potentially under threat by the inexorable creep of high rise, urban redevelopment. </p><p>It should be cherished and preserved as a civilised and civilising point of pride.</p><p><em>Image credits: Getty Images</em></p><p><em>This article originally appeared on <a href="https://theconversation.com/the-5-best-films-for-cat-lovers-that-arent-the-movie-cats-128128" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Movies

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How coronavirus has changed how we enjoy hotel breakfasts

<p><strong>The new normal in hotel buffets</strong></p> <p><span>Who doesn’t love a good hotel buffet? They are cost-effective, delicious and it doesn’t matter if your eyes are bigger than your stomach. </span></p> <p><span>There is something truly magical about groggily taking the lift down to the hotel lobby to find an expansive breakfast spread in front of you, but while still exciting, these moments will look a little different now due to the coronavirus pandemic. </span></p> <p><span>We spoke to experts to see just what will be different about hotel buffets in a post-pandemic world.<br /></span></p> <p><strong>No more serving yourself</strong></p> <p><span>One major change we might see at hotel buffets post-pandemic is that we won’t be the ones putting the food on our plates. </span></p> <p><span>G</span><span>uests will most likely just point to the food that they want behind plexiglass and servers will place the food on their dish. </span></p> <p><span>“That way, only one person will be holding the serving utensils and guests may not have to wear gloves to prevent the transfer of bacteria,” says Laurie Wilkins, founder of Call Outdoors.</span></p> <p><strong>Hand sanitiser will become a staple</strong></p> <p><span>If you haven’t already noticed, hand sanitiser has become a staple everywhere and hotels are not the exception. Hand sanitising stations will likely be at various access points throughout the buffet. </span></p> <p><span>“These hand sanitisers might also have a foot pump dispenser, so everything is hands-free,” claims Wilkins. </span></p> <p><span>“Since there are many people coming to the restaurant, the surface of hand sanitiser bottles may potentially be unsanitary as well.”</span></p> <p><strong>Breakfast room will be sealed</strong></p> <p><span>Dining rooms will be closed in order to avoid unnecessary congregation and interaction between guests at some large hotel chains, such as Best Western. </span></p> <p><span>Guests will eat in their own private spaces so everyone can maintain distance and limit contact.</span></p> <p><strong>Grab And Go options</strong></p> <p><span>Best Western is also enhancing its “Grab &amp; Go” offerings, meaning that all food and beverage options will be pre-packaged to avoid contamination. </span></p> <p><span>With pre-packaged options, guests will avoid unnecessary touching or breathing on the food and will also have limited contact with servers.</span></p> <p><strong>Waiter service</strong></p> <p><span>“The food will still be mass-produced but, instead of customers going up to grab food, they will order from the staff who will bring the food to you,” explains Raymond Cua, founder of Travelling Foodie. </span></p> <p><span>“This will eliminate the need to have all the food displayed outside which is prone to contamination.” </span></p> <p><span>Having a waitstaff can also prevent unnecessary contact with other guests as the only outside contact people will have is with their server.</span></p> <p><strong>Contactless ordering</strong></p> <p><span>Cua also claims that some hotels may implement contactless ordering with the use of a device rather than having a server physically come to take your order. </span></p> <p><span>That way, the only contact will be the delivery of the food to the table.</span></p> <p><strong>Room service</strong></p> <p><span>“One possible action plan that hotels can do is to use room service as a platform to connect their customers to their hotel buffet offerings,” says Yaniv Masjedi, CMO at Nextiva. </span></p> <p><span>“Customers can choose the food and drinks they like to eat and relay information to the front desk. Then, room service delivers orders. With this set-up, it helps prevent the spread of the virus by eliminating the chances of hotel guests interacting with one another.” </span></p> <p><span>Hotel employees can also leave the food outside the door like many takeout places have been doing to limit face-to-face contact.</span></p> <p><strong>Directional buffets</strong></p> <p><span>For hotels that are still allowing for in-person buffets, guests will only be able to move in one direction while socially distanced – just like many stores that are placing directional arrows on the floor. </span></p> <p><span>“Buffets will become more ‘directional’ with you needing to start on one end, and finish in another, for more traffic flow,” explains Alex Miller, CEO of Upgraded Points.com.</span></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared in <a rel="noopener" href="https://www.readersdigest.co.nz/travel/travel-hints-tips/what-hotel-buffets-will-look-like-now/" target="_blank">Reader's Digest</a>. </em></p>

Travel Tips

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5 breakfast myths that you didn’t know about your cereal bowl

<p><em>Molecular nutritionist Dr Emma Beckett shares 5 breakfast myths that you didn’t know about your cereal bowl.</em></p> <p><strong>Myth #1: Traditional breakfast foods are bad for you</strong></p> <p><strong>Truth: </strong>Some foods high in carbohydrate, such as wholemeal bread and breakfast cereals contain dietary fibre, which helps us to feel fuller, therefore starting the day off right. </p> <p>Breakfast cereal is a simple and convenient way to start the day and it can often provide more nutrients such as Iron, B-vitamins and fibre, than non-cereal breakfast choices. What’s better, cereal pairs well with other nutrient dense breakfast foods such as Greek yogurt, and nuts, which are a source of protein. Protein is essential in the diet as it is the most filling macronutrient that can help reduce grazing habits throughout the day. </p> <p>Some cereals, like Kellogg’s iconic All Bran and Sultana Bran, are high in fibre and have a 4.5 or even the maximum 5 Health Star rating. Cereals like this have been a popular choice for almost 100 years.</p> <p><strong>Myth #2: Processed = bad? </strong></p> <p><strong>Truth: </strong>Most food needs to go through some sort of processing for it to even be edible and digestible – processing is a broad term that includes cooking, cutting and packaging.</p> <p>For many foods it is necessary to undergo some sort of processing in order to preserve the food and prevent wastage, and to make them tasty and practical. From a nutritional perspective, key nutrients like protein aren’t necessarily lost during processing, they can sometimes be retained or made easier to access through processing. Others like B vitamins and iron may be added back if they’re lost, in a process called enrichment. Staple foods, like breakfast cereals and breads are also often fortified with extra nutrients – these foods are chosen because they are affordable, accessible, shelf stable and popular. It is also important to consider to what degree the food item has been processed, with ultra-processed items to be consumed in moderation. </p> <p><strong>Myth #3: It’s expensive to have a healthy diet</strong></p> <p><strong>Truth: </strong>According to recently published Australian research based on modelling, it is possible to improve Aussie diets while spending less money on food, choosing low-cost nutritious foods improves diet quality and can reduce a family’s grocery bill by over 25 per cent.</p> <p>It can be a misconception that healthy food is far more expensive than unhealthy and takeaway options. There are actually lots of healthy options that are cheap to buy and aren’t going to spoil quickly. Wholemeal bread and breakfast cereals are good for the budget and last for a while. <span style="text-decoration: line-through;"> </span>When it comes to buying fruit and vegetables, canned and frozen options are just as healthy as the fresh ones, and you can buy them cheap and store or freeze ahead of time. If you do your research and shop around, healthy eating really doesn’t have to be as expensive as it might seem!</p> <p><strong>Myth #4: Breakfast cereal is too sugary and has no nutritional value</strong></p> <p><strong>Truth: </strong>Australian data has shown that cereal contributes less than 3 per cent of added sugar in the diet. Many cereals contain whole grains and fibre which many people are not getting enough of. They are full of essential vitamins and minerals that are important for health and wellbeing, and are the number one source of iron in the Aussie diet, especially in children. Cereal contains a range of sugar levels, there are some sweeter ones, but most are moderately sweetened and many sweetened with added fruits which contain natural sugars. </p> <p>For example, half of Kellogg’s 55 cereals contain 2 or less teaspoons of sugar per bowl. Updating formulations have meant that they have removed over 700 tonnes of sugar and 300 tonnes of salt from Aussie diets – that’s the equivalent to the weight of around seven blue whales! </p> <p><strong>Myth #5: If it isn’t wholegrain it doesn’t contain fibre</strong></p> <p><strong>Truth</strong>: Whilst whole grain foods contain fibre, not all fibre-containing foods contain the whole grain. Fibre is found in the outer part of the grain called the bran. The bran can be removed from the grain and used in foods. Foods made with bran may not always contain whole grain but they do contain plenty of fibre. </p> <p>Two out of three Aussies are not meeting their daily fibre targets. In fact, four out of five Aussies don’t eat enough fibre to protect themselves from chronic disease! An adequate intake of fibre is between 25 and 30 grams a day for most of us. That might sound hard, but getting your daily dose is actually easy if you eat high-fibre options including fibre rich breakfast cereals, whole grains, fruits, vegetables and nuts.</p> <p>Did you know that different whole grains have different levels and types of fibres - for example whole grain brown rice and corn both have naturally less fibre compared to other whole grains such as whole grain wheat and oats, which have higher amounts of fibre. </p> <p>Just because a whole grain has less fibre doesn’t mean it’s not beneficial - it is! Whole grain is exactly as it sounds - it’s the entire whole grain kernel! Fibre is one component of the whole grain kernel and all components work together to bring health benefits. </p>

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Baked breakfast mushrooms stuffed with spinach, feta and egg

<p><span>Prep / cook time: 25 minutes</span></p> <p><span>Serve: 2 mushrooms per person</span></p> <p> </p> <p><strong><span>Ingredients:</span></strong></p> <ul> <li><span>4 large flat mushrooms (large Portobello mushrooms also work well)</span></li> <li><span>1 big handful of baby spinach leaves</span></li> <li><span>1 1/2 tbsp marinated creamy feta cheese </span></li> <li><span>4 medium free-range eggs</span></li> <li><span>2 thyme sprigs</span></li> <li><span>Cracked pepper to taste</span></li> <li><span>Sea salt to taste</span></li> <li><span>1 tbsp parsley, roughly chopped, to serve</span></li> </ul> <p><span> </span></p> <p><strong><span>Method:</span></strong></p> <ul> <li><span>Pre heat the oven to 180</span>°<span></span></li> <li><span>To clean the mushrooms, brush the skin with a dry paper towel to remove any dirt.</span></li> <li><span>Using a small paring knife, remove the stems.</span></li> <li><span>Fill the base of the mushrooms with the baby spinach leaves, ripping larger leaves into smaller pieces. </span></li> <li><span>Carefully crack an egg into each mushroom on top of the spinach.</span></li> <li><span>Add a spoonful of marinated feta cheese as well as a drizzle of the feta marinating oil on top of the cracked egg.</span></li> <li><span>Add a pinch of salt and pepper and sprinkle a few leaves of the fresh thyme on top.</span></li> <li><span>Bake in the oven for 18-20 minutes or until the mushroom has softened and the egg is still soft inside.</span></li> <li><span>Serve straight away topped with parsley.</span></li> </ul> <p>This recipe has been published with permission from Australian Mushrooms.</p>

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Enjoy the taste of summer with a tropical granola breakfast tart

<p><span style="font-weight: 400;">Juicy, delicious and bursting with nutritional goodness, these breakfast tarts are the perfect way to wake up.</span></p> <p><span style="font-weight: 400;"><strong>Serves:</strong> 4</span></p> <p><strong>Cooking time: </strong>20 minutes</p> <p><span style="font-weight: 400;"><strong>Ingredients</strong>:</span></p> <p><strong>Tarts</strong></p> <ul> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">3 Cups rolled oats</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">1 Cup sunflower seeds</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">1 Tsp vanilla paste</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">¼ Cup honey</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">½ Tsp cinnamon</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">4 Tbsp melted coconut oil</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">         </span><span style="font-weight: 400;">1 egg white</span></li> </ul> <p><strong>Topping</strong></p> <ul> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">   </span><span style="font-weight: 400;">1 Tub coconut yoghurt</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">    </span><span style="font-weight: 400;">Fruits for topping – Ruby Rise Red Papaya sliced, mango cubed, blueberries</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">   </span><span style="font-weight: 400;">Shaved coconut</span></li> <li><span style="font-weight: 400;"></span><span style="font-weight: 400;">   </span><span style="font-weight: 400;">1 Tbsp honey</span></li> </ul> <p><span style="font-weight: 400;"><strong>Method</strong>:</span></p> <ol> <li><span style="font-weight: 400;">Preheat the oven to 120 degrees.</span></li> <li><span style="font-weight: 400;">Lightly spray 4 small tart tins with vegetable oil.</span></li> <li><span style="font-weight: 400;">In a medium bowl combine oats, cinnamon, sunflower seeds, vanilla, honey, egg white and coconut oil. Mix well. Divide the mixture between tins. Press the mixture at the bottom of the pans and press evenly at the bottom and sides of pan – be sure to leave ditch/well for the yoghurt.</span></li> <li><span style="font-weight: 400;">Bake for 20 minutes or until light and golden brown.</span></li> <li><span style="font-weight: 400;">Allow to cool in the tins for 10 mins, then move to a cooling rack (keep in tins).</span></li> <li><span style="font-weight: 400;">When completely cool, gently remove.</span></li> <li><span style="font-weight: 400;">Place a few spoonfuls of yoghurt into the granola tarts, then top with the fruit and toasted coconut. Drizzle with honey.</span></li> </ol> <p><em><span style="font-weight: 400;">Recipe and photo courtesy of Ruby Ryse Papaya.</span></em></p>

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Is breakfast really the most important meal of the day?

<p><span style="font-weight: 400;">A regular breakfast is important to staying healthy and feeling great. Here’s how!</span></p> <p><span style="font-weight: 400;">The good news is the vast majority (78%) of adults aged 55-69 consider breakfast as the most important meal of the day and it’s not just talk, 73% say they take the time to always eat breakfast, significantly more than 35-54 year olds (56%).</span></p> <p><span style="font-weight: 400;">In fact, a regular breakfast habit may be the key to staying healthy and feeling great. Research shows people aged 65+ years who regularly eat breakfast have better diets and are more likely to rate their health as excellent or good compared to breakfast skippers.</span></p> <p><span style="font-weight: 400;">We all know, the challenge as we get a little older is making sure each mouthful counts. Generally, we need fewer kilojoules and yet higher amounts of key nutrients to stay healthy, so, our food choices must be packed with nutrients.</span></p> <p><span style="font-weight: 400;">Health -breakfast -fibre -wyza -com -au (2)Research shows people who eat breakfast regularly have better diets</span></p> <p><span style="font-weight: 400;">So, what nutrients are a must at breakfast and how can we make sure our brekkie choices deliver? Do we need to follow the healthy trend and be drinking green smoothies daily or will traditional brekkie favourites still give us what we need?</span></p> <p><span style="font-weight: 400;">Advanced Accredited Practising Dietitian, and Director of the Australian Breakfast Cereal Manufacturers Forum, Ms Leigh Reeve says there are four must have nutrients to start the day and offers ideas for delicious brekkie options that provide nutritional bang for their buck. These are much loved brekkie staples that are great value for both your health and your wallet.</span></p> <p><strong>BEST BREKKIE CHOICES</strong></p> <p><strong>1. Get an easy fibre fix</strong></p> <p><span style="font-weight: 400;">Whether starting the day with cereal or toast, the key is to choose whole grain or high fibre options. They are an important source of fibre, which is a nutritional hero. As well as maintaining a healthy bowel, regularly eating high-fibre breakfast cereals have been shown to reduce the risk of developing type 2 diabetes by 24% and reduces the risk of cardiovascular disease by up to 29%.</span></p> <p><span style="font-weight: 400;">In fact, a diet high in cereal fibre may be the secret to longevity and has been linked to a reduced risk of premature death from cancer (15%); heart disease (20%); respiratory disease (21%); diabetes (34%).</span></p> <p><span style="font-weight: 400;">When it comes to increasing your fibre it doesn’t need to be overloading on prunes.</span></p> <p><strong>Other tasty breakfast options include:</strong></p> <ul> <li><span style="font-weight: 400;">Experiment with high fibre or whole grain breakfast cereals until you find a favourite</span></li> <li><span style="font-weight: 400;">Top up your favourite cereal with a high fibre cereal or bra cereal</span></li> <li><span style="font-weight: 400;">Include cereal toppers for an extra fibre boost such as chia seeds, psylliumhusks, dried fruits or nuts</span></li> <li><span style="font-weight: 400;">Love toast? It’s as simple as making a switch from white bread to a whole grain variety. Generally the more visible grains or seeds the better</span></li> </ul> <p><strong>2. Milk it for better bones </strong></p> <p><span style="font-weight: 400;">Calcium is vital for staying strong and for maintaining the health of our bones. Yet the truth is most Australians are just not getting enough.</span></p> <p><strong>To bump up your calcium intake, the key is to:</strong></p> <p><span style="font-weight: 400;">Enjoy more dairy products, or calcium-enriched milk alternatives. At breakfast, cereal and milk go hand-in-hand. People who regularly eat breakfast cereal are more likely to have better vitamin and mineral intakes, especially for calcium.</span></p> <p><strong>Try adding yoghurt to your cereal</strong></p> <p><span style="font-weight: 400;">Prefer toast in the morning? Enjoy it with a milky coffee like a latte or a bowl of yoghurt on the side</span></p> <p><strong>Pump up the protein</strong></p> <p><span style="font-weight: 400;">Protein is not just important for body builders or fitness fanatics. It is critical to support the body’s normal tissue maintenance. Australian’s aged 71+ years are the group that stand out as less likely to meet their protein requirements.</span></p> <p><span style="font-weight: 400;">Yet a higher protein brekkie can easily be achieved without expensive or unappealing protein shakes:</span></p> <p><span style="font-weight: 400;">Simply enjoy eggs on whole grain toast, muesli with Greek yoghurt or higher protein breakfast cereal options and dairy</span></p> <p><span style="font-weight: 400;">A sprinkle of nuts is another easy way to add protein</span></p> <p><strong>3. B2 is a must at brekkie</strong></p> <p><span style="font-weight: 400;">Vitamin B2 is important for converting nutrients into forms that can be easily used by our bodies. As we get older, our bodies are less able to process nutrients from food.</span></p> <p><strong>Starting the day with a breakfast containing vitamin B2 is simple:</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Use milk with your breakfast cereal</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Try yeast extract spreads on your toast</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Add some grilled mushrooms to your egg</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Or enjoy a handful of almonds at brekkie</span></li> </ul> <p><em><span style="font-weight: 400;">Republished with permission of </span><a href="https://www.wyza.com.au/articles/health/nutrition/is-breakfast-really-the-most-important-meal-of-the-day.aspx"><span style="font-weight: 400;">Wyza.com.au.</span></a></em></p>

Retirement Life

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Fibre-rich breakfast ideas

<p><span class="image-caption">Courtesy of Sanitarium.</span><span></span></p> <p>These breakfast ideas contain fibre which keeps you feeling full for longer and is great for digestion too. It can be hard finding ways to incorporate fibre into your diet in sufficient quantities but adding it to your breakfast means you’re off to a great start!</p> <p>If you’re looking for an easy and wholesome way of starting your day, a breakfast smoothie is a quick and tasty fix. Likewise, the bircher muesli is prepared the night before and just needs a few blueberries or <a href="https://www.wyza.com.au/articles/health/nutrition/pick-the-right-fruit-for-better-health.aspx" title="Pick the right fruit for better health">your choice of fruit</a> added before serving. <span>The corn fritters would make a delightful addition to a weekend brunch. </span></p> <p><strong>Breakfast Smoothie</strong><br />Serves 4 <br />Ingredients:</p> <ul> <li><span>2 cups FibreStart </span></li> <li><span>1 cup frozen mixed berries </span></li> <li><span>1 ripe banana, peeled </span></li> <li><span>1 Weet-Bix, broken </span></li> <li><span>1 tbsp honey </span></li> <li><span>½ cup crushed ice </span></li> </ul> <p>Method: <br />Place all ingredients in a blender and mix until smooth. <br />Divide between glasses, serve and enjoy!</p> <p><strong>Berrylicious Bircher Muesli</strong><br /><span>Serves 4 <br /></span><span>Ingredients: </span></p> <ul> <li><span>1½ cups rolled oats </span></li> <li><span>½ cup dry roasted almonds, roughly chopped </span></li> <li><span>¼ cup sultanas </span></li> <li><span>1½ cups FibreStart, plus extra to serve </span></li> <li><span>1 cup Greek style yoghurt </span></li> <li><span>125g blueberries </span></li> </ul> <p>Method: <br />Place the oats, almonds and sultanas in a large bowl. <br />Add FibreStart and yoghurt and stir to combine. <br />Cover with plastic wrap and refrigerate overnight. <br />When ready to serve, add the blueberries. <br />Serve in bowls, adding extra FibreStart to achieve your preferred consistency.</p> <p><em>Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/fibre-rich-breakfast-ideas.aspx">Wyza.com.au.</a></em></p>

Retirement Life

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Thick and fluffy strawberry pikelets

<p>These fluffcakes are thick, soft, and easy to prepare, making for a perfect morning delicacy.</p> <p>Serves 2-4</p> <p><strong>Ingredients:</strong></p> <ul> <li>½ cup wholemeal self-raising flour</li> <li>½ cup white self-raising flour</li> <li>3 large eggs</li> <li>300g thick unsweetened Greek yoghurt</li> <li>200g fresh Queensland strawberries, ½ smashed &amp; ½ sliced for serving</li> <li>Butter or rice bran oil for frying</li> <li>To serve - strawberry butter, strawberry syrup and loads of fresh chopped strawberries</li> </ul> <p><strong>Method:</strong></p> <ol> <li>In a medium bowl, beat the eggs and then add yoghurt and beat gently together. Gradually sift in the flour, mixing gently until just combined.  Fold in the smashed strawberries. For maximum fluffiness, rest the mixture for 15-30 minutes at room temperature.</li> <li>Heat a heavy based frying pan over a medium high heat. Add a teaspoon of butter or a tablespoon of Rice Bran oil. When the pan is hot, ladle batter into pan (approx. 1/4 cup per pancake), reduce heat to medium low and cook for 3-4 minutes until bubbles form on the surface. Flip, cook for a further 2-3 minutes until golden and cooked through. Repeat.</li> </ol> <p><strong>Notes:</strong></p> <ul> <li>These are thick pancakes, so it will be important to regulate your heat to make sure they both stay golden and cook through.</li> <li>Serve with strawberry butter and strawberry syrup and lots more fresh strawberries!</li> </ul> <p><strong>How to make easy strawberry butter</strong></p> <p>Process 150g softened unsalted butter with a large handful of chopped strawberries.  Using baking paper or cling wrap, roll the butter into a log and refrigerate or freeze until required.</p>

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Full of goodness: Papaya chia oat breakfast parfait

<p>These parfaits are super easy to pull together, and are full of the goodness of papaya, oats and chia seeds. The combination is packed with flavour, vitamins and fibre, and will keep you satisfied for hours.</p> <p><strong>Ingredients: </strong></p> <p><strong>Oat Layer</strong></p> <ul> <li>1 cup oats</li> <li>1 cup almond milk unsweetened (or milk of choice)</li> <li>Natural sweetener to taste</li> <li>1/2 cup water</li> </ul> <p><strong>Papaya Layer</strong></p> <ul> <li>1/2 Ruby Rise Red Papaya, seeds removed; chop pulp to desired size</li> </ul> <p><strong>Papaya Chia Layer</strong></p> <ul> <li>1/4 cup chia seeds</li> <li>2 Tbsp Ruby Rise Red Papaya pulp mashed</li> <li>1 cup yoghurt (eg coconut, almond, soy)</li> <li>1/2 tsp vanilla extract (optional)</li> <li>Natural sweetener to taste (white granulated stevia, xylitol, coconut sugar, maple syrup)</li> <li>1/2 cup water (as required)</li> </ul> <p><strong>Method:</strong></p> <ol> <li>Mix all the ingredients for the oat layer well. Allow to soak for 30 minutes or overnight. Add more liquid as required when ready to serve.</li> <li>Mix all ingredients for the papaya chia later in a jar and place in the fridge for 30 minutes or overnight to swell. Add additional liquid as required prior to serving.</li> <li>Layer compote in desired pattern.</li> <li>Sprinkle with muesli, nuts or seeds to serve if desired.</li> </ol> <p><em>Photo and recipe by Jo Ross, Healthy Eating Jo.</em></p>

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Quick and easy: 4 ingredient breakfast burrito

<p><span style="font-weight: 400;">Avocados </span><span style="font-weight: 400;">are a stone fruit with a creamy texture that grow in warm climates. Whether you are spreading it on sourdough, whipping up a delicious dip for chips, or just enjoying one straight from its shell, eating an avocado any time of day is a great idea. </span></p> <p><strong>Serves</strong>:<span style="font-weight: 400;"> 4</span></p> <p><strong>Ingredients</strong></p> <ul> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">4 x 16cm corn tortillas </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">4 regular eggs </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">8 tablespoons chunky tomato salsa </span></li> <li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">1 large avocado (220g)</span></li> </ul> <p><strong>Method</strong></p> <ol> <li><span style="font-weight: 400;"> Heat a non-stick frying pan and lightly toast each tortilla until just golden. </span></li> <li><span style="font-weight: 400;">Transfer to a plate and cover to keep warm. </span></li> <li><span style="font-weight: 400;">Add a little water to the same pan and crack the eggs into it.</span></li> <li><span style="font-weight: 400;">Cook the eggs until the whites are set. </span></li> <li><span style="font-weight: 400;">Spread each tortilla evenly with salsa, top with an egg and slices of creamy avocado. </span></li> </ol> <p><span style="font-weight: 400;"><em>Optional: Serve immediately sprinkled with fresh coriander or basil leaves.</em> </span></p> <p><em><span style="font-weight: 400;">Recipe by 4Ingredients for Australian Avocados.</span></em></p>

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Pizza vs cereal: Nutritionist weighs in on the healthier breakfast option

<p><span style="font-weight: 400;">A US dietician has suggested that eating a slice of pizza for breakfast is a healthier choice than a bowl of breakfast cereal.</span></p> <p><span style="font-weight: 400;">Chelsey Amer, US dietician, caused a stir when she said the following, according to the </span><a href="http://www.chicagotribune.com/dining/sns-dailymeal-1868354-healthy-eating-pizza-healthier-breakfast-cereal-20180126-story.html"><span style="font-weight: 400;">Chicago Tribune</span></a><span style="font-weight: 400;">:</span></p> <p><span style="font-weight: 400;">“You may be surprised to find out that an average slice of pizza and a bowl of cereal with whole milk contain nearly the same amount of calories,” Amer said.</span></p> <p><span style="font-weight: 400;">“However, pizza packs a much larger protein punch, which will keep you full and boost satiety throughout the morning.”</span></p> <p><span style="font-weight: 400;">Many nutritionists were quick to refute her claims. Although many cereals are known for their high sugar content, you don’t have to make that choice for breakfast.</span></p> <p><a href="https://www.health.com/nutrition/pizza-more-nutritious-breakfast-cereal"><span style="font-weight: 400;">Health’s</span></a><span style="font-weight: 400;"> contributing nutrition editor, Cynthia Sass, said that not all breakfast cereals have to be off limits.</span></p> <p><span style="font-weight: 400;">"A cereal made with whole grains, nuts or seeds, and fruit with organic grass-fed milk or plant-based milk is a better choice over a grease-laden pizza made with processed meat like pepperoni on a white flour crust," she says.</span></p> <p><span style="font-weight: 400;">Even though pizza sounds like a much more delicious option, you can even have leftovers for breakfast.</span></p> <p><span style="font-weight: 400;">"Even a second helping of dinner set aside from the previous night can make a healthy breakfast if it's chock full of veggies and balanced—for example, a generous portion of veggies sauteed in EVOO with herbs tossed with a lean protein, or chicken breast or lentils with a small scoop of quinoa," Sass suggests. </span></p>

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