Better breakfast for Better Health

Better Breakfast for Better Health

(How breakfast can save your life…in ways you may not have imagined!)

In our fast paced world, people are looking to save time whenever they can....in order to beat the traffic and arrive on time, something's gotta give!  Sadly, for many of us, this means that breakfast is sacrificed in favor of the next appointment. If you are among those who regularly skip breakfast, you may be putting your health at risk in ways that you may not have even imagined. 

Here are a few reasons why breakfast is still “the most important meal of the day.” (Provided that you did not eat a heavy evening meal), when you wake up in the morning, your body has been “fasting” for as many as 12-15 hours, therefore it needs fuel in order to work at peak efficiency. Imagine that you have invested thousands of dollars in your "dream" vehicle; there's no way that you will substitute water for petrol in your tank! our bodies and health are our most prized possessions...why treat them any less than our vehicles? 

Breakfast and your Brain:

When you skip breakfast, here’s how your brain is affected:

• Short attention span and lack of alertness
• Longer reaction time and increased tremors (shaking/nervousness)
• Low blood sugar Low work performance and productivity
• In school children: more social and emotional problems, lower grades/overall scholastic performance.

Breakfast and your Heart:

Most heart attacks occur between 7 am and 12 noon. Platelets, the body’s clotting cells, become “stickier” in the morning before breakfast. This increases the tendency for a blood clot to form during the morning hours. If such a clot occurs in a blood vessel in the heart, a heart attack can occur. Studies show that adults may be able to reduce their risk of heart attacks by eating breakfast regularly. Eating breakfast can help the platelets to become less sticky, thus decreasing the risk of morning heart attacks. Want a healthier heart? Eat your breakfast!

Breakfast and your Breath:

Did you know that skipping breakfast also contributes to bad breath? Studies show that eating breakfast benefits your breath in many ways:        

• It neutralizes the “overnight” odors in the mouth.
• Stimulates production of saliva (preventing dry mouth) and helps wash away bacteria that can cause bad breath.
• Tooth-cleansing foods such as fresh fruits, yogurts and nuts act just like your toothbrush, scrubbing away bacteria from the teeth. The high content of Vitamin C in the fruits also combats gum disease that also leads to bad breath.

Breakfast and your Weight:

Those who skip breakfast are more likely to be overweight than those who eat breakfast. Eating a good breakfast can help eliminate problems with binge or compulsive eating during the morning leading in to lunch time.  Fresh fruits and whole grains are high in water content and bulk (fiber) which provide greater satiety (sense of fullness) than do foods high in fat and sugar. Weight gain is often related to getting too many calories from fat and sugar rather than from complex carbohydrates. Eating a well-balanced breakfast therefore reduces the need for mid-morning high calorie snacks (donuts, croissants, cinnamon rolls.)

A Well - Balanced Breakfast will:

• Provide energy when you need it most (like filling the gas tank in your vehicle)       
• Prevent irritability and fatigue         
• Prevent/reduce the urge to snack         
• Stabilize your blood sugar
• Improve efficiency and safety 
• Promote better attitudes and scholastic achievement 
• Control weight: by having regular meals you preventing mid-morning hunger      
• Provide 1/3 to ½ of the day’s total nutritional requirements 

A Simple Breakfast Menu:

•  1 slice whole grain bread/waffle: rye, oats, millet, corn, wheat or other grains
•  1 teaspoon nut butter: peanuts/pecans/walnuts/almonds, sunflower seeds, etc.
•  1 citrus fruit: orange, grapefruit, tangerine, etc.
•  1 other fruit: banana, apple, pear, berries, pineapple, etc. or blend in smoothie
•  1 glass (8 oz.) milk: nut milk, soy, low fat yogurt, skim milk, etc.

 Tips for a  Better Breakfast: (Get your stomach in gear!)

• Prepare the stomach for digestion: Drink a glass or two of warm water/water and lemon juice.  
• Eliminate eating late in the evening. The last meal of the day should be eaten at least 5-6 hours before bed- time so that the stomach will be empty in the morning and ready for breakfast! 

Recipes: (Any grain, nut or seed will make an excellent plant-based milk)

For nut and seed milks, soak seeds overnight to activate the enzymes in the kernels. In the morning, rinse and proceed with making milk.

Basic Nut Milk:

2/3 cup almonds

Pinch of salt

4 dates (pre-soaked in water)

4 cups water

½ - 1 tsp. vanilla

In a high speed blender, combine all ingredients and blend until smooth. Can strain if desired. May add additional water depending on the consistency you desire. If you do not have a high speed blender, you may use warm water to help blend nuts smoothly.

Basic Nut Butter: (2 ¼ cups)

2 cups nuts/seeds

½ cup water

¼ tsp salt

Roast nuts/seeds in oven at 275 degrees until light brown. Place nuts in blender/food processor and grind to powder. Add water and blend until smooth. You may add water as needed for proper consistency. Scrape sides of blender to ensure mixture is thoroughly blended. If there’s too much water, simply add nuts to solidify.

Fresh Fruit Sauce: (2 cups)

2 cups fresh or frozen fruits: peaches, pears, mangoes, pineapples, strawberries, etc.

Honey or other sweetener of choice

Peel and cut fresh fruit into small pieces.

Place fruit in a food processor and add sweetener. Pulse until coarsely chopped.

Serve on toast, waffles, etc.