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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

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

Prep time: about 10 minutes

Soak time: at least 4 hours; keeps 4-5 days

Servings: 1; multiply for food prep


6 oz low fat or whole milk plain yogurt

¼ cup old-fashioned rolled oats

1 tbsp chia seeds

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.

*Nutrition Facts information is for overnight oats made with low fat plain yogurt



Beware products that normally contain fat but are made “fat free”. Fat is replaced with starches that add hidden refined carbohydrates


Make sure to get fiber in each

meal to slow down energy delivery and balance cholesterol

Pumpkin Flax Granola

Prep time: about 40 minutes

Bake time: 45-60 minutes

Servings: 12


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

Eating whole grains, including fruits and vegetables in every meal, and including plant based proteins and fats helps nourish the immune system

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

Sleep 7 to 9 hours per night, and take a 20-40 minute nap during the day to recharge if needed 

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

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