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Goldilocks got one thing right while hiking through the woods : She insisted on sitting down to a proper warm breakfast. Her choice of perfectly heated porridge was prescient, given the heart-healthy role of whole grains in lowering blood pressure and reducing cholesterol. With the start of winter just days away, Kacie Carter, a holistic nutritionist and chef (who, like the fable’s heroine, has a sharp eye for detail), points out that porridge—and other cold-weather start-of-day staples—can also boost immune systems and reduce inflammation. Rather than cooking plain oatmeal, Carter stirs together an upgraded version made from antioxidant-rich black rice, blood sugar–balancing coco... Full story

12 November