Health Notes #9
B r e a k f a s t
The Largest Meal ? W H Y ?
Breakfast is the most important meal of the day. It is like taking an auto
trip. If your gas tank is empty, when do you fill it up? Before you start the
journey or when you arrive? Obviously, you need to be full of high octane fuel
before beginning your trip, otherwise you are headed for trouble. Likewise,
think of your day as a journey; and think of your breakfast as providing energy
to start that journey. You need more food energy at the beginning than at the
end of the day.
Breakfast-skipping combined with eating heavy evening meals is unwise because
it involves the area of energy balance. By this we mean that you need the most
energy at the beginning of the day and the least energy at the end when you are
winding down and doing less strenuous activity.
Breakfast should contain about one-third to one-half of the daily dietary
needs. Omitting breakfast can lead to vitamin and mineral deficiencies. One of
the reasons for this is because we begin to get hungry in the middle of the
morning and start snacking on foods that are not as nutritional. Rarely do we
see people snacking on carrots sticks and apples. Right?
Studies on children's learning ability show that if a good breakfast were
eaten, work rate and output were improved even later in the morning. School
performance showed higher creativity, motivation, and fluency in visual and
memory tests.
Studies have also shown that men and women who regularly ate breakfast
reported better-than-average health, compared with those who skipped breakfast.
What do we eat for a good breakfast to get us through the morning? It should
typically be rich in carbohydrates since this is the premium fuel for the brain
and the body. This means that one should eat liberally of whole grains, beans,
fruits and vegetables.
It is important that the starchy foods be whole grain, such as brown rice,
whole wheat breads and waffles, bagels, muffins and pasta. They are a wonderful
source of vitamins and minerals, protein and fiber. Dietary fiber plays an
important role in helping to lower blood cholesterol levels, promote regularity,
and help protect against colon cancer.
Gradually cutting down on the evening meal and adding nutritious foods that
are rich in vitamins and minerals and low in fat and sugars to your breakfast
will have many bonuses. More energy, clearer mind, and more time in the evening
when you are wearing out and would like to just relax are but three of them.
Lighter evening meals might include: soups and toast or crackers or popcorn
and fresh fruit. If the stomach is empty at bedtime then you will rest better
and be hungrier at the breakfast table.
Give the whole grain waffle recipe below a try and use one of the healthy
"syrups" suggested in Notes #6.
- 7 c. regular oats
- 2 tsp. salt
- 8-9 c. water
- ¼ c. oil
- 1 c. cornmeal
- 2 Tbs. vanilla or maple extract
- ½ c. dates or ¼ c. honey
Stir all ingredients together in bowl. Blend 3 c. of this batter at a time
for 15 seconds and pour into another bowl. Repeat procedure until all batter is
blended. You may soak the ingredients overnight in the refrigerator and bake in
the morning. If you bake ahead and warm directly on oven racks the next day the
waffles will be firmer in the middle. Prepare waffle iron by spraying with pan
spray. Close lid and preheat on high 5-8 minutes. When waffle iron is hot, pour
1¾ c. batter on iron and close lid, baking 10-12 minutes or until a nice brown.
Cool waffle before freezing or stacking. Yields 6--9"X 9" waffles.
- 2 c. oats
- 1 tsp. vanilla
- 1 med. banana
- 2 c. water
- ¼ tsp. salt
Let set for 10 min. after blending. Use same procedure for baking as above
recipe.
Simple Rules for Health
Halve your food intake
Double your drinking water
Treble your exercise
Quadruple your laughter.
(within Moderation!)
  
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