breakfast - break away from the box

Israeli Breakfast | Lior Bakalu

Over the last couple of days I have been seeing articles in the news that have made me literally cringe.  I'm not going to link to them here because the information contained in them is just so wrong I cannot bring myself to share it even as an example of bad information.

What is it?  It's breakfast.  One article claimed that a bowl of cereal was shown to be the best breakfast and a good way to start your day, preventing you from snacking on sugary foods later in the day.  I was unable to find a link to the study that the article referenced but based on what I know about nutrition I'm guessing that the study group was comparing to either breakfast skippers or people who ate a donut or muffin and called that breakfast.  Sadly a bowl of cereal is not enough.  Yes the milk is going to provide a small amount of protein but you are typically getting an over-processed, sugary product in the cereal.  While it's better than not eating breakfast I'm here to tell you that it is not better by much.  Your body will still feel the effects metabolically and it will not be supportive of your blood sugar.

Another article absolutely horrified me by claiming that if you were a picky eater there were some nutritional strategies that allowed you to still get all the nutrition you needed.  Don't like salmon?  The article suggests eating a bowl of cereal instead.  While you will get some vitamin D from the milk you are certainly not going to get the levels of protein and amino acids in cereal that you do from fish.

The third article referenced healthy choices at fast food places.  I'm sorry but I have never been a fan of those.  The food is fatty, over-processed, chemically laden and very few of these places offer a truly healthy start to your day.

Oddly enough just before all of these articles came out College Crunch contacted me about their recently written article.  10 Breakfast Foods Your Body Hates.  They state the facts clearly and correctly.

So what do you eat?

1.   First and foremost it is important to start your day with breakfast.  Don't skip.
2.   Eat protein, your body needs to refuel after the "fast" of sleeping.
3.   Get fiber, supportive to your digestive system it also helps sustain you as your blood sugar balances
      out with this first meal of the day.
4.   Limit sugar. Too much sugar (think cereals, syrups, muffins, etc) will cause a spike in insulin and
      then your body begins the blood sugar roller-coaster.
5.   Avoid simple carbohydrates (pancakes, toast, boxed cereal) your body will digest them too quickly
      and they are not supportive of blood sugar stability.

You don't have to have what is considered "breakfast" food for breakfast if you don't want to.  I know a number of people who start their morning with a chicken breast and veggies.  I had one friend who served her children beans for breakfast and they loved it.  The breakfast in the picture above is from Israel.  Eggs with lots of veggies (fresh and cooked) and fresh herbs.

Break away from the box; eat something that will nourish and support your body.

reinventing comfort

When I was a little girl my mother used to make something called rice cereal.  My brother and I loved it.  Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top.  It brings back memories of the small kitchen we had when we were young.  Sitting at the table with my brother, legs swinging, enjoying this dish which we viewed as a treat.

When my children were growing up I would make the same dish for them.  And they loved it just as much.  Even now my 16 year old will assemble a bowl if we have the ingredients at hand (which we often do).  It was a great way to use up extra rice -- filling, tasty, and warming to the tummy.  I even served it on occasion to overnight guests.   One such guest, a dear friend from my high-school days, exclaimed about this wonderful breakfast, wanting to know where the recipe came from.  My answer?  My mom.  And probably from her mom.  I think it was simply a frugal way to use leftovers.  But it sure was, and still is, tasty.

Sometimes you have a day where you want comfort food.  This morning was one of those days.  As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe.  Modified it to be more in line with my healthier eating habits.  But it was still just as comforting, warming and satisfying as it ever was.  Reflecting on this I realized that the concept of comfort food is a state of mind.  Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food.  Changing the food doesn't change the comfort level as long as the basic concepts are the same.

So I'm making an offer, what are your comfort foods?  What do you eat when you feel the need for that emotional lift?  Share the recipe and the concept below.  If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after.  Eating well to be well doesn't mean we can't still have comfort.

reinventing comfort

When I was a little girl my mother used to make something called rice cereal.  My brother and I loved it.  Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top.  When I had children I would make the same dish for them.  It was a great way to use up extra rice -- filling, tasty, and warming to the tummy.  I would even serve it to guests sometimes.   One time a friend exclaimed about this wonderful dish, wanting to know where the recipe came from.  My answer?  My mom.  And probably from her mom.  I think it was simply a frugal way to use leftovers.  But it sure was tasty.

Sometimes you have a day where you want comfort food.  This morning was one of those days.  As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe.  Modified it to be more in line with my healthier eating habits.  But it was still just as comforting, warming and satisfying as it ever was.  Reflecting on this I realized that the concept of comfort food is a state of mind.  Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food.  Changing the food doesn't change the comfort level as long as the basic concepts are the same.

So I'm making an offer, what are your comfort foods?  What do you eat when you feel the need for that emotional lift?  Share the recipe and the concept below.  If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after.  Eating well to be well doesn't mean we can't still have comfort.