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The Benefits of a Wholesome Breakfast


I am often asked how I eat to feel full and feel alive.  Feeling full means fewer cravings throughout my day.  Feeling alive means having ample energy, mental focus and vitality.

I follow a few simple principles. The first is to eat a filling and nutritious breakfast.  We have all been told that breakfast is the most important meal of the deal.  However, you may not have been told why.  Breakfast truly means “break” the “fast”.  We have not eaten throughout our night of sleep, so this first meal of the day breaks the fast of sleep.  It is so important when our body wakes up to get quality foods into it in order to stop the ‘starvation mode’ that our body believes to be occurring.  I believe quality breakfast foods includes high amounts of fibre to keep us full and to help to regulate the release of sugar into our bloodstream, vitamins and minerals to replenish those used by our body in our sleep, high water content to rehydrate us, and ample protein to repair our body and to induce saiety.

Most days I choose to eat a large home made bowl of apple and cinnamon flavoured cooked grains and cereals, topped with sugar free soy milk.  This keeps me completely full from breakfast to lunch, intentionally preventing the need for a mid-morning snack.  Once per week I make a large batch (approximately 15 servings) of the following cereal:

 Using a large pot bring 10 cups of water to a boil. Add 2 cups of freshly rinsed Quinoa and 1 cup of millet, and allow to simmer for 5 minutes.  Then add 2 cups of steel cut raw oats, and a ¼ cup of ground cinnamon, and continue simmering for 5 minutes.  Then add 2 cups of large flake oats, and continue simmering for 5 minutes.  Finally, turn off the heat and add 1cup of freshly ground flax seed and 3 diced granny smith apples, let stand 5 minutes.  This large batch is divided into two large storage containers.  One container is frozen and the other is refrigerated for daily consumption.   You can heat this breakfast up each morning, if you choose and can also top your serving up with some milk or soy milk. 

Some side notes, I sometimes add spelt flakes and/or rye flakes, and fat reduced plain or Greek yogurt.  I intentionally avoid wheat based grains to reduce my gluten intake and to lessen the wheat load on my body, as wheat is found in virtually all processed foods.  For flavour, you can also add sliced almonds, unsalted sunflower seeds, raisins, dried cranberries, figs, prunes or apricots, honey, pure maple syrup, but realize some of these will increase the sugar content of your breakfast.

 Stay tuned for other healthy choices in future blogs.

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