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Is Breakfast Really the Most Important Meal of the Day?

5/12/2018

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Why should you eat breakfast?

Your body and brain need fuel to properly function and maintain your energy levels.
It jumpstarts your metabolism!
Eating breakfast is associated with lower body weight and sustained weight loss maintenance.
Breakfast is also linked to better grades and attendance in school.

A balanced breakfast is important because...

the carbohydrates (fruit, toast, oats, potatoes...) will give you energy right away to start your day
and the protein (eggs, Greek yogurt, string cheese, nuts, seeds...) will keep that energy going until the next time you eat (i.e. mid-morning snack or lunch).
Don't forget about fiber! Fiber will also help fill you up and keep you full longer. You can find fiber in fruits and vegetables, whole grains (like oats and whole grain breads), and nuts and seeds.

"I don't have time to eat breakfast!"

Keep it simple! Breakfast doesn't have to be complicated.
Make a plan. Create a breakfast calendar and you won't have to decide what to eat in the morning.
Take it to-go. Put breakfast in a plastic bowl or coffee mug and take it to go. Have grab and go items like fruit and nuts/nut butter for days when you really don't have time.
Be prepared. Keep items such as microwave oats, whole grain bread or frozen waffles, fruit, cheese, and boiled eggs on hand.
Make-ahead breakfasts. Check out the recipes below and try prepping your breakfasts for the week!

Amanda's Breakfast Ideas (~Amanda Obinque, RDN, CD)

Crack 1-2 eggs in a coffee mug with fresh spinach and a sprinkle of cheese. Microwave for 1-2 minutes.
Peanut butter toast or tortillas. Top with banana and a dash of cinnamon.
Greek yogurt parfait. Add nuts and fruit for a tasty topper.
Whole grain toasted waffle with nut butter or yogurt. Top with fruit and sunflower seeds.
Add turkey and Swiss cheese to a whole grain English muffin. Include any veggies you like.

Quinoa Spinach Egg Muffins

The perfect protein and carbohydrate paired breakfast all-in-one! Carbohydrates and fiber from the quinoa and protein from the eggs and quinoa. Sneak some veggies in by adding greens, tomatoes, and any fun extras you want to try!

Makes 14 Muffins
Recipe adapted from www.thespruceeats.com

Ingredients:

1 cup quinoa, rinsed
2 cups water
1 teaspoon olive oil
1/2 onion, chopped
3 cups packed spinach, roughly chopped
3 eggs
1/2 cup crumbled feta cheese
1 cup cherry or grape tomatoes, quartered
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon black pepper, ground

Directions:

Preheat oven to 350 F and lightly grease a muffin pan.
Bring 2 cups water to a boil in a medium saucepan. Add quinoa, cover, and simmer for 10-12 minutes or until water has been absorbed. Remove from heat and set aside.
Heat a medium pan over medium heat. Add olive oil and onion and cook until soft.
Add spinach and saute, stirring frequently, for about 1 minute or until greens are just wilted.
In a large bowl, combine cooked quinoa, spinach mixture, eggs, cheese, tomatoes, and spices.
Spoon mixture into muffin tin about a heaping 1/4 cup per muffin.
Bake muffins for 20 minutes or until muffins are firm.

Nutrition per Muffin: 80 calories; 3g Fat; 4g Protein; 9g Carbohydrates; 1g Fiber; 155mg Sodium

Crunchy Homemade Granola

Making your own granola is a great way to get the benefits of fiber-rich whole grains for breakfast without the extra sugar that store-bought granola contains! Mix it up and try different spices, nuts, and seeds for different variations. Pair with fruit and Greek yogurt for a balanced and filling breakfast!

Makes 7.5 Cups
Recipe from Seattle Pacific University's Community Kitchen

Ingredients:

3 cups old fashioned (rolled) oats
2 cups quick-cooking (instant) oats
1/4 cup oil (such as canola, sunflower, walnut, or grapeseed)
1/4 cup honey or maple syrup
2 Tablespoons brown sugar
1/4 teaspoon salt
3/4 cup slivered or sliced almonds
3/4 cup shredded unsweetened coconut
2 Tablespoons pumpkin seeds
2 Tablespoons sunflower seeds
1 Tablespoon vanilla extract
Optional 1-2 teaspoons spices of your choice (cinnamon, ginger, cardamom, allspice, etc.)

Directions:

Preheat oven to 300 F..
In a large bowl, mix both oats with the oil, honey or maple syrup, brown sugar, and salt.
Pour oat mixture into a jelly roll pan or cookie sheet with sides. Bake for 15 minutes.
In the meantime, combine the almonds, shredded coconut, seeds, and spices (if using) in a small bowl.
After 15 minutes of baking, take the oats out of the oven, stir in the vanilla and nut mixture until evenly distributed. Bake for another 15 minutes.
Take out of the oven and let rest for 10 minutes. Store in an airtight container.

Nutrition per 1/2 Cup: 240 calories; 12g Fat; 6g Protein; 27g Carbohydrates; 4g Fiber; 50mg Sodium

Yemeni Red Lentil Breakfast

Lentils for breakfast!? Give this delicious protein and fiber-packed dish a try. Want to take it on the go? Cook your lentils ahead of time and potions into microwavable jars, such as half-pint mason jars. Top with a raw egg and a handful of greens on your way out the door. Microwave when ready to eat for about one minute or until egg is cooked. Original recipe by Megan Ellison, MS, RDN, CSOWM, CDE

Makes 4 Servings

Ingredients:

1 cup red lentils
2 cups water (more as needed)
1 cup diced tomatoes
1 Tablespoon olive oil
3 cloves garlic
1 Tablespoon minced fresh ginger
1 teaspoon coriander powder
1 teaspoon chili powder
1 teaspoon cumin powder
1 teaspoon turmeric
Tabasco or other vinegar-based hot sauce, to taste
Salt and fresh ground black pepper, to taste
1 cup chopped fresh greens: kale, chard, spinach or similar greens
4 large eggs
Optional toppings: fresh cilantro, sour cream or plain Greek yogurt, goat cheese, black olives, green onions

Directions:

Heat oil in a non-stick skillet over medium heat.
Saute garlic and ginger for 1 minute. Add spices and stir for another 30 seconds or until aromatic.
Add lentils, water and tomatoes. Cover and simmer until lentils are just cooked through (about 10 minutes). Add water if needed until lentils are cooked.
Mix-in chopped greens. Make space ("pockets") within the lentil mixture to accommodate each egg. Cover and poach eggs to desired doneness.
Finish seasoning with hot sauce, salt and pepper. Add toppings and serve with flat bread if desired.

Nutrition per Serving: 310 calories; 9g Fat; 21g Protein; 37g Carbohydrates; 16g Fiber; 89mg Sodium

~Leah Swanson, RDN, CD

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Nutrition and Bone Health

5/8/2018

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Let’s Talk Bones

Bone is a living, growing tissue, composed mainly of a protein called collagen, which allows our bones to be flexible. In addition to collagen, calcium phosphate, a mineral, provides the bones with strength and stability. This is important since our bones provide structural support for our bodies.

Our bones protect many of our vital organs such as the heart, liver, lungs, brain and spinal cord. They also play an important role in the regulation of calcium and blood sugar.

Throughout our life, our bones are continuously being broken down and rebuilt. As we age more bone is broken down than is replaced, making it important to build and maintain strong bones early in life.

Facts on Osteoporosis: The Most Common Bone Disease

Is characterized by a weakening of the bones, making them more likely to break.
Areas most commonly affected include the spine, hips, and wrists.
Is more prevalent among women than men. Women‘s bones are typically smaller and thinner.
Affects about 20% of women over age 50.
In the first several years following menopause, women can lose bone at a much faster rate due to decreased estrogen production.
By age 65, the rate of bone loss for women and men equalizes. In men, the production of testosterone can decline resulting in greater bone loss.

Risk Factors

Poor diet, sedentary lifestyle, low body weight, smoking, overconsumption of alcohol, certain medications, advanced age, being female, ethnicity (Caucasian and Asian women are at higher risk) and family history.

Other health conditions that can increase your risk of osteoporosis include asthma/allergies, cancer, Cushing’s disease, diabetes, hyperparathyroidism, hyperthyroidism, inflammatory bowel disease, lactose intolerance, lupus, liver or kidney disease, lung disease, multiple sclerosis and rheumatoid arthritis.

So What Can YOU Do To Maintain
Optimal Bone Health?

1. Include more of the following nutrients in your diet:

Calcium: Dairy products (milk, cheese, yogurt), green leafy vegetables (broccoli, Brussels sprouts, kale), canned salmon,beans/legumes, tofu (fortified)
Vitamin D: Salmon, egg yolks, cow’s milk (fortified)
Phosphorous: Scallops, soybeans, salmon
Magnesium: Pumpkin seeds, spinach, black beans
Silica: Found in plant based foods
Zinc: Oysters, beef, lentils
Manganese: Oats, brown rice, pineapple
Copper: Sesame seeds, cashews, soybeans
Boron: Chickpeas, almonds, bananas
Potassium: Potatoes, sweet potatoes, beet greens, avocados
Strontium: Seafood, whole milk, wheat bran
Vitamin K: Kale, spinach, tempeh, miso
Protein: Beef, chicken, fish, beans, tofu, eggs

2. Lower inflammation- Eliminate or minimize intake of added sugars, processed foods and salt. Eat more colorful fruits and vegetables, nuts, seeds and beans. Add various herbs and spices to your foods. Eat fatty fish such as salmon, trout, herring, mackerel, sardines or anchovies at least 1-2 times per week.

If you are looking for a specific dietary approach, the Mediterranean diet may be a good one to consider. A study published in April 2018, which included 140,775 adults (the majority being women) over age 60, from both Europe and the United States, found that moderate to high adherence to a Mediterranean diet was associated with decreased risk of hip fracture.

3. Don’t smoke and limit alcohol intake

4. Get enough vitamin D – Certain foods and sunshine do provide vitamin D, however that may not be enough. Talk to your doctor about getting your vitamin D levels checked to see if you need to take a supplement.

5. Find healthful ways to manage stress

6. Get moving- Hiking, brisk walking, jogging, weight training, rock climbing, tennis, dancing, and yoga are some examples of ways to maintain and build strong bones.

7. Consider supplementation- If you believe your diet may be lacking certain bone building nutrients, talk to your doctor or registered dietitian about taking a supplement.

~ Colleen Drosdeck RDN, CD

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Is Breakfast Really the Most Important Meal of the Day?

Quinoa Spinach Egg Muffins

Crunchy Homemade Granola

Yemeni Red Lentil Breakfast

Nutrition and Bone Health

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