Tips & Recipes
Making Breakfast Count
Eating breakfast is important, but eating immediately after waking is not necessary to have healthy breakfast habits
Listening to body cues regarding eating is a key step towards better health, so trust your body to let you know when it is time for breakfast
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Then start the day with a well-rounded meal like eggs and whole wheat toast, quesadilla with cheese and avocado, or yogurt and granola
The combination of protein, fat and complex carbohydrates in the first meal provides a steady energy supply to help balance meals throughout the day for good health
Overnight Oats
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Prep time: about 10 minutes
Soak time: at least 4 hours; keeps 4-5 days
Servings: 1; multiply for food prep
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Ingredients
6 oz low fat or whole milk plain yogurt
¼ cup old-fashioned rolled oats
1 tbsp chia seeds
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Add 1 tsp honey or maple syrup if desired
Mix ingredients in glass container and soak overnight
Top with chopped nuts and fruit shortly before eating to prevent nuts and fruit getting soggy.
Multiply recipe for food prep and keep refrigerated for use through the week.
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*Nutrition Facts information is for overnight oats made with low fat plain yogurt
Tips
Beware products that normally contain fat but are made “fat free”. Fat is replaced with starches that add hidden refined carbohydrates
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Also
Make sure to get fiber in each
meal to slow down energy delivery and balance cholesterol
Pumpkin Flax Granola
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Prep time: about 40 minutes
Bake time: 45-60 minutes
Servings: 12
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Ingredients
¼ cup chia seeds
¼ cup flax seeds
½ cup virgin olive oil
1 cup almonds, chopped
1 cup walnuts, chopped
1 cup pumpkin seeds, chopped
2 tbsp cinnamon
5 cups old fashioned rolled oats or
rolled barley; barley can be bought Alaska Grown
½ cup raw honey
Tools needed:
Large mixing bowl and baking pan
Blender or good hand chopper
Heat oven to 375 F
Mix cinnamon with olive oil, chia and flax seeds, and chopped nuts and pumpkin seeds
When cinnamon is evenly distributed, mix in oats/barley
Place in baking dish and bake 15-20 minutes; stir and drizzle ½ of honey
Bake 15-20 minutes, stir and add remaining honey; continue baking and stirring until grains are light brown, usually 2-3 more times-
When done, pour into large metal bowl for quick cool down before storage- Cool and dark storage is better
Nutrition for Immune Health
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Eating whole grains, including fruits and vegetables in every meal, and including plant based proteins and fats helps nourish the immune system
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BUT without rest to let the system recharge, and without regular physical activity to circulate lymph fluid- a crucial component of the immune system- the nourishment will not get to where it is needed
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Sleep 7 to 9 hours per night, and take a 20-40 minute nap during the day to recharge if needed
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Get 30 minutes of daily moderate exercise, for example a brisk walk that elevates your heart rate
Any amount of activity is better than none- as little as 5-10 minutes of daily exercise improves health and immune functions
-parking further from the store or taking the stairs down and/or up instead of the elevator -It all adds up