What’s for Breakfast?
Welcome to WTOP's breakfast blog. Each week health reporter Paula Wolfson will explore the ins and outs, the dos and don'ts of breakfast.
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There is no physiological reason for eating 80% healthy and 20% unhealthy. There only possible reason for such a rule is psychological. It is a helper rule for dieting instead of a commitment to a healthy lifestyle. As most of us know, dieting is a war that cannot be won. 20% becomes 25% becomes 45% until you get disgusted and then cycle back creating a dieting yo yo.
But all of this goes to someone who is concerned about their health. If you are eating bacon, then you don't care about a healthy lifestyle or diet. Eating highly processed meat stuffed with nitrates, fat, and salt is not good for you. Duh. Yet you eat it anyhow. Recognize the choice you have made. -
There is no scientific evidence that eating *any type* of cholesterol can impact your blood serum cholesterol. In fact, one way to reduce blood serum cholesterol is to eat a low carbohydrate diet (though most people find this difficult to maintain for more than a few month or years).
Now research into the gastrointestinal microbiome has identified a microbe that can produce toxic compounds from eggs. So it is entirely possible that an unbalanced microbiome can reduce the general nutritional value of eggs. We are still early in the process of identifying microbiome based issues and fixing them. -
Error in the side of caution when it comes to eggs. The egg industry often tries to put out information to try to refute the science. Do your own research and don't rely on blogs for your information. I can write a blog and say what I want but it does not make it true, no matter how famous of a blogger I am. Be your best advocate for your health and put in the time. Your health is worth it.
www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov
Possible cancer risk - proceed with caution
www.ncbi.nlm.nih.gov
I also recommend this book by Dr. Essylsten M.D. from the Cleveland Clinic. His book reversed a manager at my companies heart disease. After following the diet for 8 weeks when he went for surgery they looked through his artery with a camera they found the blockage gone. The artery was blocked 75 percent before the 8 weeks.
www.dresselstyn.com -
April 11, 2016
This file photo shows a strawberry banana chia breakfast smoothie. Chia seeds cram in tons of protein, fiber, healthy fats, calcium, iron, manganese, phosphorus and omega fatty acids. (AP Photo/Matthew Mead)Tips for a healthy breakfast smoothie
This week, we are talking smooooooooooothies.
I love them in the summertime when the heat is on. Throw in some spinach, frozen banana and mango chunks, a little protein powder, maybe a drop of flax oil and some coconut water in the high-powered blender and let 'er rip.
There is nothing better after a morning run. (We will talk more about breakfast and exercise later.)
I keep it pretty simple. Stephanie Marcus posted her recipe below, and it is a bit more complex, though packed full of vitamins, minerals, protein and all the other good stuff your body needs in the morning.
But Stephanie: olive oil? Really? (Truth be told, I put mine in that high-powered blender with a quartered and peeled lemon or two, a bit of white balsamic vinegar and a little water. Makes a killer vinaigrette for a morning salad.)
The bottom line, though, is you have got to be careful about smoothies. They can turn into real calorie and sugar bombs -- especially the ones that are commercially made.
"You have to have some smoothie smarts," says dietician Lauren Trocchio.
She says before you buy one, really read the ingredients list. If a smoothie is going to be your meal, it has got to be balanced and include protein, fat and carbohydrates -- just like the one Stephanie drinks.
Make it at home like Stephanie and you are in control! I use protein powder; she adds Greek yogurt. But you can throw silken tofu or even cottage cheese into the blender.
And here's a tip from Lauren, who is quite the athlete herself and a bit of a smoothie expert: Try putting a few slices of avocado in your smoothie. It's a healthy fat that works sort of like tofu, taking on the flavor of whatever else you add and making the whole concoction smooth and creamy. And isn't that just what you want from a smoothie, anyway?
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The challenge with breakfast is time. Like lunch, the amount of time for the meal is limited. Try preparing an omelet 5 days in advance. Yuck! Fast options like yogurt and oatmeal are common choices, but not very tasty. Would love some suggestions for items that are healthy, inexpensive, fast, and tasty.
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Via WTOP Talkback:I love breakfast, and it is my favorite meal of the day. I, however, am a type 2 diabetic. I most often eat cereal, usually Cheerios or Kix or another low sugar added cereal. I also add a high fiber cereal which has no added sugar. Reading labels, unfortunately, most cereals contain approximately 20 –25 grams of carbs. I usually also eat 1/2 of a banana. I add protein powder, flax seed, and cinnamon to the bowl. I also add either fresh or frozen berries. I also eat a slice of cheese, usually Jarlsburg or cheddar. Every other day I make an omellette with whatever vegetable we have. I have pretty much given up toast and juice, however occasionally I will have a slice of multigrain toast with peanut butter. I drink a cup of coffee, no sugar, and a little milk. Yogurt for breakfast does not satisfy my hunger. I also occasionally make steel cut oatmeal and add berries. Any suggestions? I should check my blood 2 hours after eating the above, but usually forget or I am not home. I check my blood before dinner and it is usually with a decent result.Respectfully,Sheldon Meltzer
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Breakfast is great but with all the medical news out there, I've started to become paranoid about what I have. Usually, I'll start with an orange, then move to Fiber 1 cereal with some blueberries, and some Greek Yogurt and/or a banana. Am I a little too quirky?
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Via WTOP Talkback:Paula, I'm suppose to keep my dietary fat content to under 20%. With that in mind, and that I take 4000 vitamin D, how do I get enough fat in my breakfast to metabolize the vitamin D and healthy brain function? Most days, I have a cup of steel-cut oatmeal, 1/2 c blueberries, 4 oz unsweetened plain almond milk, 1 Tbsp sliced almonds, ground cinnamon and ground nutmeg. Or am I already doing enough for a healthy breakfast? Sincerely, Denise
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Via WTOP Talkback:I will be anxious to read your series on food to eat in the mornings.When I am working I bring to work a Nature Valley breakfast bar or a Quaker Oats breakfast bar and yogurt. I eat the breakfast bar at 7:30 AM and the yogurt at 9:30 AM..Sometimes I will buy a donut or other item. There is a Vie de France nearby and another restaurant nearby.On the weekends the breakfast is more varied. I eat out often so breakfast may include eggs and bacon or waffles. If I eat at home it includes cereal or oatmeal or pancakes.Barbara Hufford
