Breakfast

Breakfast
I seem to have a daily fight with my teenage daughter about eating a good breakfast. She goes for the donuts, and I push the eggs. However, if you don’t like eggs, what is left for breakfast other than dairy products (allergenic for many) or bacon and sausage? We are told that breakfast is the most important meal of the day. If so, shouldn’t we select what we eat more carefully?

Our biggest meal should be at breakfast. Most of us do the opposite we ate a huge meal at dinner. This is exactly the wrong way to eat if you are trying to lose weight. Skipping breakfast also works against you if you are trying to keep our energy up during the day.

Remember, you’ve just completed eight hours without food; you’re literally breaking a fast. Your body is craving nourishment, and your brain needs glucose to function at its best. Skipping breakfast is one of the worst possible things you can do.

Between 35% and 40% of all Americans skip breakfast, and many kids leave for school without it. “People who skip breakfast are more than four times as likely to be obese than people who eat something in the morning,” Bowden stated.
Then there’s performance. “Numerous studies have shown that skipping breakfast impacts the behavior and mental performance of school kids,” Bowden said. “Kids who eat breakfast have better memory, and higher math and reading scores. Kids who are hungry have a large number of behavior problems, including fighting, stealing, having difficulty with teachers.”

In one study published in the Journal of the American College of Nutrition, researchers found that people who ate a hearty breakfast containing more than one-quarter of their daily calories had a higher intake of essential vitamins and minerals and lower serum cholesterol levels to boot. Getting adequate and sufficient nutrients when your body needs them is the best way to maintain optimal body function.

What should you EAT for Breakfast?
So what constitutes a good breakfast? Is it the high-carb, low-fat? Or is it a plate piled high with meat, pancakes and bacon minus the bread and potatoes?
A higher protein breakfasts provide a more sustained level of energy throughout the morning and possibly the day. Protein fills you up longer, and you’re less likely to have midmorning cravings. You’re also less likely to overeat at lunch. Higher protein at breakfast may increase metabolism, helping you to maintain a healthy weight.
At least one-third of your breakfast should come from a lean protein source and the rest from healthy fats and fibrous carbs. If you eat eggs, don’t throw out the yolks. They’re loaded with good nutrition.

• Organic Eggs.
Eggs are one of nature’s perfect food sources. Loaded with protein and other nutrients such as phosphatidyl choline for the brain and heart. breakfast favorite:
Scramble some eggs with spinach and sliced apples in some coconut oil, and season with turmeric and lemon pepper. “It’s loaded with protein and nutrients for the eyes, like lutein and zeaxanthin,” “Plus the turmeric is one of nature’s great anti-inflammatory.”

• Organic Yogurt that contains active cultures.
A quick breakfast is yogurt with nuts and red or purple grapes then sprinkle on some walnuts or almonds or pecans.

• Organic Peanut butter and banana sandwich. Buy good whole-grain organic bread, preferably sprouted grain. Take one slice of bread and make a ‘half sandwich’ using natural, unsweetened peanut or almond butter, a banana and, if you like, a dollop of yogurt on top.”

• Whey protein shake Whey protein raises glutathione, the most important antioxidant in the body. You can make a nutritious shake using water, whey protein and frozen berries, with a little cranberry or pomegranate juice or almond or rice milk. Throw in a handful of raw oats for texture. Adding a splash of olive oil to the shake will reduce the glycemic index and help the smoothie ‘stick’ with you a little longer. Experiment. Peanut butter is another great add-in.

Yogurt Shake
Add 5 tablespoons organic yogurt to 1 cup water or milk.
Add 1 to 2 tablespoons of sweet whey.
Blend to the consistency of a milkshake.
• Homemade muesli or granola. –Raw foods have a lot to recommend them. They contain enzymes, they haven’t been processed, they tend to have fiber and they’re loaded with nutrients.
Take some raw oats… soak in a little pomegranate juice… add nuts, berries or sliced apples, and flaked coconut.

Muscle Toast
2 Scoops vanilla whey protein powder
½ tsp cinnamon
4 eggs (2 whole eggs and 2 egg whites)
1/3 c fat-free milk
4 slices 100% whole-wheat bread
Fruit Topping
1 ripe banana, mashed
1 Tbsp whole-fruit strawberry preservers
1 Tbsp water
In a large bowl, mix the protein powder, cinnamon, eggs and milk. Wisk until blended. Soak each slice of bread in the egg and protein mixture for about 30 seconds. Spray a nonstick pan with cooking spray and cook each side on medium heat until slightly firm. As the toast cooks, mash the banana and mix it with the strawberry preserves and water. Top the toast with the fruit mixture makes 2 servings.
A conventional take on French toast. The added protein powder in the butter is exactly what your muscles crave after a long nights fast. The fruit topping will not spike your blood sugar the way most syrups will.

Do you have a favorite breakfast you want to share….. e-mail me at runfree1964@hotmail.com