Breakfast is for Champions
Breakfast really is the most important meal of the day, so everyone who has ever said
such a thing is correct. Studies have shown that people who eat breakfast are more
productive, less sluggish, and have faster response reflexes. Research has also shown that
people who eat breakfast feel more sated and tend to eat less during the day. If you eat
more calories in the first half of the day you tend to eat less calories in the later half, even
if it a piece of fruit and some nuts or a cup of yogurt. The combination of protein and
carbohydrates provides energy to function properly mentally as well as physically. This
is why you feel sluggish and slow on days you do not eat breakfast when it is something
you usually do.
Yes, there are those of you who would rather sleep for the extra five or ten minutes
doing hair and makeup instead of eating a bowl of high fiber cereal with low fat milk or
a cup of yogurt with granola and fruit. Some of you would rather sleep the extra twenty
minutes, rather than cook an egg, or a bowl of hot cereal. Here’s a tip, cook the egg
the night before and reheat it in the microwave, or make the cereal in a thermos, put in
the oats or a mixture like Bob’s Red Mill Seven Grain Cereal, add hot water, close the
thermos and it will be ready to eat in the morning. Just grab it and go.
The cereal aisle at the grocery store there is about a third of an aisle of instant hot cereals,
breakfast bars, protein bars, meal replacement bars, and granola bars. Check them out,
there is a myriad of flavors. If they have at least three grams of fiber and five grams of
protein you are good to go. Aim for something that is low in added sugar so it doesn’t
cause a spike in blood sugar, or in energy, leaving you feeling drained of energy and as if
you have not eating anything two hours before.
Breakfast choices should have protein and fat for sustained energy, as well as
carbohydrates for quicker energy needs. Good breakfast choices are high fiber cold
cereal, like Kashi brand of Quacker Oat Squares with low fat milk, fat free plain yogurt
with ground flax seeds or crushed nuts and chopped fruit, a scrambled egg or scrambled
tofu in a whole wheat pita pocket with lettuce and tomato, or even a turkey sandwich on
whole grain bread. Last nights dinner leftovers can make a great breakfast in a pinch,
people serve breakfast foods for dinner, why not serve dinner for breakfast as well.
Smoothies are good, and some can even be put together the night before and blended in
the morning. Put some chopped fruit, milk or soy milk (or some other milk alternative),
ground flax seeds or a teaspoon or two teaspoons of nut butter, protein powder if you
want, blend it all together, put it in a cup with a straw and off you go.
What’s the Deal with Dates?
Dates are an excellent source of potassium, calcium, magnesium, iron, fiber, and B
vitamins. Dates have a laxative effect, and can be used to treat constipation by soaking
two or three dried dates in a glass of hot water, drinking the liquid, and then eating the
moist dates. There are many types of dates, with Medjool, Deglet Noor, and Halawi being
the most popular. Date syrup can be used in place of honey in baked goods and tea. Dates
can be eaten fresh, frozen, or dried. Because they are high in sugar they can be used to
replace some of the sugar in baked goods. Dates should be eaten sparingly by people with
diabetes because of their high sugar content.
What’s the Deal with Wheatgrass Juice?
Wheatgrass juice is the juice pressed from wheat sprouts. It is used to detoxify the body
and purify the blood, and clean the body of toxic metals such as lead and mercuty. It has
the most chlorophyll, which a potent antioxidant, of all of the cereal grasses. Wheatgrass
juice is an excellent source of rejuvenating enzymes, vitamins, and minerals. Wheat grass
juice is best used freshly pressed, and it can also be found in frozen and powdered forms.
Wheatgrass juice powder is also found in capsules as a supplement. It has a very strong
grassy taste and can cause nausea if too much is taken, so start with half an ounce at a
time. Some people find they prefer to add wheatgrass juice to other juices, such as carrot
and beet, to mask the taste.