Revamping Breakfast--Stage 1

Oh, Garfield!

I'm making it my goal to eat healthier all the time. I mean, I eat healthier than most people do on average because of my wheat allergy which cuts out basically everything fun (boo to allergies!). I am pretty good, for the most part, at eating my veggies and trying to incorporate some form of whole grain into my diet throughout the day whether it's brown rice, quinoa, or oats. Breakfast, however, is where I completely fall apart. Usually I'm in such a rush that I don't sit to think about what I'm shoveling into my face as I head out the door, school bag slinged over my shoulder, lunch (which I pre-made the night before) in my bag, traveling coffee mug and dog leash (with small, highly excited dog) in hand and I'm gone before I realized that all I ate was basically sugary oatmeal with some blueberries thrown in for good measure. 

When I do have time I try to eat a little better. Today, for example, I had the following breakfast:

Astro Strawberry Greek Yogurt

• I try to have about 1/2 cup of Greek Yogurt (currently I'm eating Astro Greek yogurt in strawberry flavour). This yogurt is a little higher in calories than a non-fat or fat-free yogurt but with 9g of protein, I think it's worth it. *Remember every 1g of protein = 4 calories, every 1g of fat = 9 calories, and every 1g of carbohydrates = 4 calories. There is 11g of sugar in this yogurt but that's because it's strawberry flavour--regular plain Astro Greek Yogurt has only 2g of sugar for those who are wondering. 

Nutrition info for blueberries

• I add about 1/2 cup of blueberries. Blueberries, as you know, are incredibly high in the antioxidants pro-antocyanidin, beta-carotene, and lutien (cancer and age-related-disease fighters!), have tons of vitamins and trace minerals, (including manganese which is an enzyme co-factor helps your body digest all the anti-oxidants you are putting into it), and contain chlorogenic acid which is supposed to help lower blood sugar levels (known to help with type II diabetes). No wonder blueberries are considered a super food!

Nutrition info for raspberries

• I add another 1/2 of raspberries, or strawberries if there are no raspberries in season. Raspberries are also very high in anti-oxidants, as are most highly-pigmented fruits and vegetables, but raspberries have a 50% higher antioxidant activity level than strawberries! Raspberries also boast a high level of anti-inflammatories which are believed to reduce cardiovascular disease and diabetes, and improve eyesight and memory function. Raspberry seeds, additionally, have high levels of omega-3 fatty acids and vitamin E, which is why you see raspberry ketone extract in a lot of highly-marketed diet drinks and pills (Just eat the real stuff!).

Nature's Path Pumpkin Flax Granola

• I had a handful (so about 1/4 of a cup) of granola to my breakfast yogurt concoction. I really like Nature's Path Granola with pumpkin seeds and flax. With my serving size put into the nutrition fact calculator I came up with this label on the right. Though 70 calories seems high for such a small serving size, again we must remember that every 1g of protein = 4 calories, every 1g of fat = 9 calories, and every 1g of carbohydrates = 4 calories. The fat in this granola comes from the flax seed which is full of omega 3 fatty acids. 

Omega 3 Fatty Acids
Omega 3 fatty acids are a type of essential fatty acid that our body needs but that we can't manufacture ourselves. According to an article in Best Health Magazine, Omega 3's help in cellular communication and protection, reduce inflammation leading to cardiovascular disease, lower fatty triglycerides in the blood vessels that lead to heart attacks and strokes, and studies are showing that they may aid in the treatment of clinical depression and bipolar disorder by increasing the communication between cells and allowing them to function more fluidly. 

From Reader's Digest--Fish Omega-3 Levels

In this study done with with fish consumption (and omega 3 consumption) and the correlation to heart disease, it was shown that a 1g per day increase in the participants consumption of omega 3 fatty acids led to a 25% lower risk of mortality from heart attack and/or stroke! This study says that there is no max dosage or even a recommended dosage for this fatty acid, but adequate levels of consumption can be reached through an intake of between 200-400g of omega 3 fatty acid containing fish per week. In an online article from Reader's Digest, they did a side-by-side comparison (see table at right) between different fish and their omega-3 levels. 

But, alas, as always I digress. My goal is come up with more than one option for a quick and healthy breakfast. My breakfast this morning has a total calorie count of (200 + 44 + 30 + 70) 344, a total sugar count (I try not to count carbohydrates in general) of about 25g most of which comes from fruit sugars, 13.5g of fat, and 12g of protein. That's not bad overall especially considering all the omega-3's, anti-oxidants, and vitamins/minerals that come with my breakfast. Now I just need to come up with some other ideas for new breakfast options so I don't get bored of this and revert back to high-sugar, high-carb, low-nutrient options.