One American out of four starts the day without eating breakfast
* Studies have shown that adults and children who skip breakfast tend to have higher cholesterol levels and, consequently, are at a greater risk of developing heart disease
* A 12 yr-old who skips breakfast has the reaction time and mental agility of a 70 year old in the classroom. (Wonder how that ages adults in the office, in the car, in relationships ...)
First Things First.
Upon rising make yourself a glass of hot water with a slice of lemon. Sip on it for about ten minutes before you eat breakfast.
Why? Our bodies normally wake up with an acid build up. This is an easy way bring you back to balance and avoid the PH nasties
(skin break outs, sinus problems, headaches, adrenal wear and tear etc.) It will also gently detox your liver.
Now The Breakfast.
Energy Boosting Breakfast
10-15 Fresh or Frozen Blueberries*
One serving old fashioned Oatmeal*
2 TBSP Flax* (FiProFlax is a good brand)
1 TBSP Wheat Germ*
Handful of Walnuts
1/2 tsp (a sprinkle) of Cinnamon
A drizzle of Maple Syrup
Itsy bitsy crunchy Apple slices
Dried Fruit especially some diced prunes and apricots.
Add Almond Milk or Rice Milk and serve yourself!
* Other "Hot Cereal" substitutions for the oatmeal include barley, buckwheat, bulgar wheat and creme of rice.
For a cold cereal, All-Bran, Muesli and Special K are excellent choices.
If you are Type "O" Blood,
Substitute Buckwheat Cereal, Cream of Rice or Cooked Millet for the Oatmeal and omit the Wheat Germ.
And, add in a piece of meat ... beef bacon, a piece of steak or turkey slices.
If you are on a low glycemic food diet, this is an excellent menu. Check out the GI numbers, etc. below!
Benefits of Oatmeal: Source of nutrients that can provide proven health benefits, including benefits on blood cholesterol, blood pressure, blood glucose metabolism, satiety, and gastrointestinal health. Oatmeal in any form is a good way to meet part of the recommendation to eat three servings of whole grains each day. (Glycemic Index Number = 49 for old fashioned oatmeal vs. 66 for quick oats.)
Benefit of Buckwheat: Delicious alternative to wheat and corn products which are allergy triggers in many people and especially detrimental to those of us with Type O Blood. Buckwheat is also an excellent source of protein and decreases cholesterol, lowers blood pressure, promotes healthy bowel movements and stabilizes blood sugar. (Glycemic Index Number = 49-63)
Psst. Other options I enjoy are barley, amaranth, kamut, kasha, millet and quinoa. Variety helps maintain changes and prevents allergies.
Benefits of Flax: Richest source of omega fatty acids and lignans (potent cancer fighters) known in nature. Emerging scientific evidence demonstrating health benefits of omega-3 fats, particularly omega-3s from fish and flaxseed sources, has been a popular topic in recent news. Scientific claims have been made regarding the relationship between eating plans high in omega-3s and decreased incidence of diseases and disease symptoms. Heart disease, depression, asthma, arthritis, and lupus are just a few of the conditions that have been reported as benefiting from omega-3 intake. Additional benefits of flax include constipation relief and clearing up acne. Note: It is recommended that you not consume more that 3 tablespoons per day.
Benefits of Blueberries: Blueberries to their high antioxidant content, noting that “just one serving of fresh or frozen blueberries provides as many antioxidants as five servings of carrots, apples, broccoli or squash.” In fact, USDA studies rank blueberries number one in antioxidant activity compared with 40 other fruits and vegetables. Research led by Dr. James Joseph at the USDA Human Nutrition Research Center on Aging at Tufts University that demonstrates the potential for blueberries to improve motor skills and reverse the short-term memory loss that comes with aging. Another benefit of blueberries is that studies show blueberries, like cranberries, help maintain urinary tract health. Components in blueberries reduce the ability of E. coli, a bacterium responsible for urinary tract infections, to adhere to the lining of the bladder Research that shows ellagic acid, an antioxidant found in blueberries and other berries, may block the metabolic pathways that can promote cancer. (Glycemic Index # - GI Free Food!)
Benefits of Wheat Germ: Vitamin B6 regulates the production of thyroid hormone and metabolism; Any deficiency of Vitamin B5 interferes with our capacity to utilize fat. Vitamin B5 also plays an important role in energy production and assists adrenal function, Vitamin B2 is needed for normal thyroid function and metabolism; Choline is needed for efficient fat metabolism.
Benefits of Apples: "An apple a day keeps the doctor away" The apple skin contains 4 milligrams of quercetin, an anti-oxidant compound preventing oxygen molecules from damaging individual cells. This can prevent cell changes that can lead to cancer. A Finnish study concluded that men who had the highest intake of quercetin lowered their risk of heart disease by 20%. This compound has also been shown to inhibit the growth of tumors and keep cancer cells from spreading. (GI # = 38 average)
The insoluble fiber found in apples is responsible for a host of other benefits. The apple skin is considered roughage and is a great remedy for constipation. Insoluble fiber also helps the digestive tract run smoothly, helping to prevent diverticulosis, a condition which can lead to colon cancer. Another benefit of insoluble fiber is its "filling" effect, this being an effective appetite suppressant. -by Lisa Carattini - © 2002 Pagewise
Benefits of Cinnamon: Natural preservation, when added to food, it inhibits bacterial growth and food spoilage; one study determined that just smelling cinnamon can boost your memory and finally, studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.
Benefits of Walnuts: Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis.
Benefits of Dried Prunes and Dried Apricots: Prunes contain a lot of fiber and are very good loosening stool i.e. constipation. They are also helpful in cases of anemia and in increasing blood circulation. And, they are jam crammed with vitamins. and minerals. (GI # is 29). Dried apricots are beneficial for good eyesight, a healthy heart and another good source of fiber. (GI # is 30).
Caution: Be sure that you are not allergic to nuts.