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.

Healthy Salad Dressing Options

Dress It Up!

(Simple, healthy dressings and spreads without the excess fat and preservatives) 

Salad dressings, dips and spreads add a special finishing touch to a salad or raw vegetables. Most commercially produced dressings contain vinegar and other preservatives that may not be the best for us. These simple, homemade dressings are made mainly with lemon juice, and extra virgin, first cold pressed olive oil. 

Health Tip: 

Lemons are an excellent replacement for vinegar in salads and other recipes that require vinegar. Lemons are alkaline forming during digestion. They increase the secretion of gastric juices aiding digestion, and will not irritate or inflame the lining of the stomach, (which causes gastritis).

One medium fresh lemon will yield approximately 2-3 tablespoons of juice and 1 tablespoon of grated peel.

Here are a few simple, nutritious recipes: Quick and easy for busy people! 

My basic dressing (especially if pressed for time):

Equal parts lemon juice and olive oil, a pinch each of salt and  dried Italian herbs)

Serving size=1 tablespoon 

Avocado Dressing (20-1 tablespoon servings) 

1 ripe avocado, peeled, pitted

1/3 cup water

1/4 cup lemon juice

3 tablespoons chopped red onion

1/2 teaspoon Himalayan pink salt

2 tablespoons olive oil (extra-virgin, first cold pressed)

Process avocado, water, lemon juice, onion and salt in food processor or blender until smooth.  While processing, drizzle in olive oil. Refrigerate up to 3-4 days in an airtight container.

Flax Seed Dressing

4 tablespoons flax oil

2 tablespoons onion powder

2 tablespoons lemon juice

1/2 tablespoon sea salt

4 tablespoons water

Place all ingredients in a glass jar or bowl. Whisk with a fork until well blended.

Creamy Onion Dressing (2 1/2 cups/20 servings)

1 cup clean, raw cashews

1 cup water

1 tomato, quartered

1/4 cup onion flakes

2 tablespoons fresh lemon juice

1 tablespoon nutritional yeast flakes

1/2 teaspoon onion salt

1/4 teaspoon garlic salt

Blend cashews in water until very smooth. Add remaining ingredients and continue blending until smooth. Store in an airtight container in the refrigerator. May be used as a salad dressing or sauce for vegetables.

Sunflower Sour Cream 

(1 1/4 cups/10 servings)

3/4 cup water

2/3 cup sunflower seeds

3 tablespoons fresh lemon juice

1/2 teaspoon onion powder

1/2 teaspoon salt

1/4 teaspoon garlic powder.

Process all ingredients in a blender until smooth. Adjust water and seasonings to taste and consistency you desire.  Refrigerate in an airtight container. You may also add a tomato or some avocado for a salad or sandwich dressing.  

Waste your Waistline!

Waste your Waistline!
(Lose that belly fat) 

It has been said that 90% of people would regain health if only they would live consistently what they already know about healthful living!

• Medical studies reveal that for every extra pound of weight around one's middle, an extra four pounds of stress is added to the back.
• They also indicate that there are two key indicators of health:

• Abdominal weight gain and
• Corresponding increase in waist circumference

These two main factors contribute more than does overall weight to the development of "metabolic syndrome" - the combination of abdominal obesity, high triglycerides (types of fat found in the blood), high blood pressure, and poor blood sugar control that increase risk for heart disease and diabetes. (Agriculture Research Services, USDA Research Centre on Aging)

ARS researches found that adults who ate the greatest amounts of white bread, for instance, had three times greater increase in waist circumference in a year than their healthier-eating counterparts.

There are a few factors that can reduce stubborn belly fat:

The Highs: Be consistent in consuming foods rich in fiber and low in refined flour and sugar:

• Whole fruits (melons, mangoes, etc.)
• Vegetables (lettuce, cabbage, brussels sprouts, broccoli and other dark green leafy vegetables)
• Whole grains (Oats, millet, corn, barley, bulgar wheat, buckwheat ) 
• Dark, rich high fiber breads (pumpernickel, whole wheat, mixed grain or oat) for those who are gluten intolerant, good substitutes flours are: sorghum (guinea corn), buckwheat, cassava, sweet potato, breadfruit, green banana, etc.) 
• Peas and Beans
• Foods rich in complex carbohydrates (yellow sweet potatoes, bananas, etc.)

The Lows: Limit and or eliminate your intake of refined, processed foods, sugars and fats. These are the greatest contributors to increased body fat and waistline measurement:

• Processed refined foods (white bread, white flour, white pasta products.)
• Sodas and other beverages high in sugar.
• High fat foods (cheese, red meats, french fries, etc.) 
• Foods and desserts that are high in sugar and fat (ice cream, chocolate cake, commercial baked goods.)
• Fats and Oils: high fat butter, margarine, etc. (frying in oils)   

Get moving: (Work that Waist!) Skip, run/jog, hopscotch , walk a least 20 minutes twice a day,

Soup it Up!

Old fashioned home made soups are a great way to lose weight, especially belly fat. Soup keeps you full longer. Eating a bowl of soup before a main meal is a great way to cut down on calories. It leaves you feeling full so that you can eat less of the heavier foods. 

A few nourishing soups:

Potassium Broth

Soup Base: Blend one cup of raw rolled oats with 3 cups water.  Strain liquid and use as is or as a base in which to cook vegetable and or prepare your favourite soup.  

To this liquid base add:

1 white potato

2 stalks celery

1/3 whole onion

3 carrots

handful of parsley

Cook carrots and potatoes until they are soft enough to mash (optional)

Sweet Potato/Carrot Ginger Soup

1 Tablespoon extra virgin first cold pressed) olive oil

1 small onion or one cup diced

1 lb carrots/yellow sweet potatoes

2 tablespoons minced fresh ginger

4 cups potassium broth

1 teaspoon Himalayan pink salt

1/2 cup milk (coconut, almond)

In a medium saucepan, over low heat, add oil and onions and simmer 4 -5 minutes until translucent. Add carrots or sweet potatoes, ginger, salt and broth. Bring mixture to a boil. Reduce heat to low and simmer until potatoes or carrots are tender. Transfer soup to a blender, blend on high until smooth and creamy. Add milk and stir.

Detox Soup:

1 lb green beans/ broccoli

4 celery stalks

1 lb. zucchini

1 lb carrots

1/4 red cabbage

2 bunches spinach

4-6 cups potassium broth

1 yellow onion 5 cloves garlic 1 bunch basil 1 bunch parsley.  

Steam green beans, cabbage, broccoli, celery, zucchini, celery, etc. in broth until very soft, about 15 minutes. Add onion, spinach, garlic and cook another 5 minutes. Add parsley, basil. For very thick soup, drain any excess liquid. Can consume whole or puree until smooth. (Salt and pepper to taste if desired.)  

Let's Wrap and Roll!

Let's Wrap and Roll!
(Healthy Eating on the go)

Packing easy, healthy  lunches
Sandwiches, wraps and rolls are quick easy choices for busy people on the go and great for children's lunch boxes. They are filling and nutritious and can carry your through until supper time.

Wraps can be prepared the night before and stored in the refrigerator over night in plastic wrap. The plastic will keep them moist. There are many choices to please almost everyone in the family.  Simply place your favourite toppings on tortillas/pita breads, top with a spread or dressing of your choice.

Create your own sandwiches from these healthier options:  

• Leftover burgers, stir-fried vegetables, shredded carrots, etc.
• Seasoned tofu, sliced cucumber, spinach, tomatoes, lettuce or sprouts.
• Sliced avocado, tomatoes, cucumbers, bell (sweet) peppers, shredded cheese.
• Mashed beans, olives, seasoned rice, onions, tomatoes and lettuce.
• Baked sweet potatoes, beans, grated zucchini, shredded carrots, etc.

Choose a healthy  dressing, salsa or spread:

(A basic dressing: Mix equal parts lemon juice and olive  oil. Add salt to taste (Opt.)

Hummus 
1 can or 2 cups chick peas (garbanzos)

1/2 cup sweet basil

2 cloves garlic

2 Tablespoons olive oil

1/4 cup lemon juice
/2 teaspoon himalyan pink salt

Place beans and garlic in food processor and pulse until creamy. Scrape sides and add remaining ingredients. Pulse again until smooth. Place in container and refrigerate. (Will keep for about 1 week.)

Simply Delicious Tomato Dressing

2 handfuls cherry tomatoes

1 handful celery

2 pitted dates

1/2 lemon juice

Pulse in food processor until chunky.

Left-over Make-overs

Left-Over Make-Overs 

Waste not, want not! With rising food costs and other economic challenges, we need to make every dollar count.

Simple Safety Tips:

• Be sure to store leftovers carefully to avoid contamination and food borne illnesses.
• If you will use leftovers within 2 days, store in the refrigerator.
• It's best to get your leftovers in the fridge within 90 minutes.
• Keep foods separate to avoid cross contamination.
• Cool foods completely before storing in fridge or freezer.
• Never leave food out for long periods or overnight.

Today's bean stew/chili, can become tomorrow's burgers or croquettes, by adding a few ground nuts, breadcrumbs and seasonings.

Ground provisions (sweet potatoes, breadfruit, yam, pumpkin, etc.) can be mashed and used as stock for thickening soups, stews and gravies. They can also be blended to make pancake batters, or grated and seasoned for hash browns.

Bread ends can be made in to bread pudding, bread crumbs, croutons, or stuffing. The thick bread ends can also serve as pizza dough to make a quick treat for the children. They can personalize their individual slices with their own sauces and toppings.

Spotted or over-ripe bananas can be skinned, bagged and frozen for smoothies, ice cream, popsicles, cookies, cakes and breads. They also make a great substitute for sugar in most baked goods.

Apple Bread Pudding

2 cups bread ends

1 cup whole oats

1 cup milk of choice (coconut, hemp, almond, etc.)

1/2 cup mixed, chopped nuts or unsweetened granola

1 cup chopped apples (soak in 1/2 lemon juice to avoid oxidation)

1/4 cup coconut oil

1 cup grated Coconut (optional)

Soften bread ends in milk, mix well. Add other ingredients until dough holds together. Add additional oats if mixture too wet. Bake in a lightly greased dish for 20 - 25 minutes or until golden brown at top.

Croutons (8 cups bread ends)

Cube bread ends into 1/2 inch cubes and place in a mixing bowl or zip lock bag with 1 tablespoon olive/coconut oil. (A sprinkling of mixed Italian herbs, onion and garlic powder or nutritional yeast flakes are optional). Mix well. Place on cookie sheet. Bake at 250 degrees for one hour or  until golden brown. Cool and store in airtight container. Top salads and soups at meal time.

Crouton Roast/Loaf (8 servings)
8 cups croutons
1 1/2 cups water
1 chopped onion
1/2 teaspoon garlic powder
2 tablespoons Italian seasoning
1 teaspoon sage
3 stalks celery, finely chopped
1 tablespoon Bragg Liquid Aminos
1 1/2 tablespoons all purpose seasoning powder (no salt)
1 tablespoon parsley flakes
1 cup finely chopped walnuts or pecans

Simmer celery, onion, and seasonings on a low heat in the water until tender.
In a bowl, combine croutons, nuts and simmered seasonings. Croutons should be moist but not mushy that they lose their shape.
Place in one large, lightly greased baking dish or two loaf pans. cover with foil and place in a pan of water in 400 degrees oven and bake for 1 hour. Check in 30 minutes. If it is a bit dry, sprinkle with water.

Serve with simple gravy of your choice. A great compliment to baked potatoes, or a healthier stuffing for butternut squash or christophenes (chayote). Enjoy!

 

Make it Up and Take it Up

Make it up and Take it up

(Healthy Eating on the go!) 

An extra half hour at night can make all the difference to the morning rush and ensure the family gets a healthy breakfast to provide the needed nutrients to take them through the day. This will reduce time and money spent at the nearest food outlet for items usually loaded with unwanted sugars and fats. Meals purchased away from home cost 2-4 times more than those prepared at home.

Create your "new normal" by spending a few extra minutes in the evening and  pre-packaging fruits, healthy cereals, salads and snacks for breakfast, lunch and after work/school activities.

Oats are a great start to any day. They lower cholesterol, regulate blood sugar and provide soluble fiber to help you power through until lunch time. Oats and other breakfast meals don't have to be boring; jazz them up, make them up, take them up and go!

A few simple examples:           

Overnight Oats: 1 cup old fashioned oats, ½ cup of milk (hemp, coconut, almond, etc.) yogurt or fruit of choice, 1 teaspoon of matcha/wheat grass/other protein/high energy powder. Combine ingredients in a mason jar or container. Refrigerate overnight. In the morning, simply add chopped fruits, nuts and seeds for a power packed start to the day.

Chia seeds also make an excellent option, packed with calcium and other nutrients: In a container, combine ½ cup milk of choice, 2 tablespoons of chia seeds. Let set for at least 3 hours or overnight. Add your favourite toppings in the morning.        

Millet is another power packed-grain. It is great for diabetics as well (the most alkaline of all grains). Cook ½ cup millet in 1 ½ cups water, ¼ teaspoon salt, until tender. When cool, add ½ cup milk, raisins or other dried fruits (dates, prunes, and apricots), grated coconut or a few chopped nuts. You can sweeten if desired with honey, agave, or molasses. Can be served hot or cold.

Don't forget your water!

Staying hydrated throughout the day can be a major challenge in our busy schedules. Many of us drink water only when we feel thirsty. Modern research has proven that when you actually feel thirsty, you are already dehydrate. Other prefer to drink a variety of juices and sodas, believing this is adequate for the body's needs, but no matter how many liquids we consume, the body still needs pure water to keep the joints lubricated and to flush toxins out of the system, to name a few benefits.

As you plan your meals for the next day, include containers of water in your preparations. This is necessary, especially for our children with the upsurge in water shortages recently experienced.

For those who do not like the taste of tap or bottled water, you can try infusing your water overnight with slices of fresh fruits, vegetable and berries to stay hydrated, and flush waste out of the system. You may even notice that you'll lose a few pounds if consistent.

Combinations may include:

·         Lemon, ginger, cucumber, mint leaves

·         Oranges, apples, pineapple, cinnamon sticks

·         Strawberries, blueberries, lemon/lime

Any combination of ingredients will work as well. Mix and match as you desire.

At work, you can top up with additional water as needed to meet your daily requirements. A simple guide:  8 hours at work = 1 glass of water every hour.

Make Ahead/Batch Cooking

Make Ahead/Batch Cooking
(Healthy Eating on the go!)

Each week, set aside part of a day or evening (for many of us, the weekend is more likely) to prepare several food items ahead of time for use throughout the week or month.

During your regular meal preparations, plan to make larger portions to serve at least 2 to 3 extra meals.

Another helpful hint would be to set your rice cooker or crock pot in the evenings or if you have time in the morning, to cook dishes while you go to sleep or off to work. Wake up or come home to the delicious aromas of a cooked meal! You will certainly feel less stressed about having to make a meal from scratch especially if you are tired or not feeling well.

If you do not have a rice cooker, simply soak rice in boiled water at least an hour before cooking time. Since rice grows in water, it will absorb the liquid, hence reducing the cooking time by only requiring steaming on a low heat. For chow mein, there's no need to cook on the stove top, since it is already pre-cooked. Simply soak in boiled water or overnight. Drain and use in your favourite recipe.

  

When cooking beans, prepare an extra portion  in a separate pot at the same time.  Freeze extras and use for soups, salads, side dishes, burgers, entrees, chili, etc.

Pack and Stack

Pre-cut and package foods for quick assembly during meal preparation.

Vegetables: for salads, soups, stews, stir-fries, steaming, etc.

Fresh fruits: for fruit salads, next day lunch packs, natural drinks, or freeze for smoothies, and natural desserts such as smoothies, popsicles, cookies, pies cakes, muffins and breads.

Blocked Cheese: Shred, portion, freeze. (frozen cheese is easier to spread over pizza, etc. less clumping) 

Make Ahead Smoothie Packs are a great idea for the morning rush, especially for those who tend to skip breakfast.

A basic sample pack:

1 banana, 1/2 cup of another fruit or two (mango/pineapple), a handful of berries if available. In the morning, blend your smoothie pack with 1 cup of your favourite milk or yogurt, oats, nut or seed butter, etc. Enjoy!

Nuts grains and seeds: sunflower, pumpkin, flax, pecans, walnuts, cashews, almonds, etc. mix and match for snack packs, cereals (muesli/granola), baking, etc.

A basic portion guide for bath preparations:

1 lb. Rice = 10 portions

1 lb. potatoes = 4 portions

1 lb. pasta = 15 portions (macaroni & cheese)

1 lb dried chick peas/black beans = 7 cups cooked

1 lb. red kidney/black eyed peas = 6 1/2 cups cooked

1 lb dried lentils = 20-24 burgers depending on size

Health Tip:
When cooking Chick Peas (garbanzos), reserve the water used in the cooking process (Aquafaba) for use in future cooking.  Aquafaba contains valuable nutrients: carbohydrates, proteins and other soluble plant solids that makes up 1/10th the protein of egg whites, hence is a great substitute for the use of eggs for persons who are allergic to eggs. Aquafaba has an emulsifying, binding, foaming, gelatinizing and thickening effect when used in meringues, mousses, ice cream, butter cream, mayonnaise, cheese/dairy substitutes, and other baked goods. (the water from other peas and beans: soy beans, black/kidney, lentils can also be used as aquafaba.) 

Example: 2-3 tablespoons aquafaba = 1 egg white
Whisk until white and foamy, add accordingly.