The old adage rings in our ears each morning, “Breakfast is the most important meal of the day.” After involuntarily (for most) fasting all night, a person breaks that cycle by eating their first meal of the day – break-fast.
Any literature written about long-term fasts advises a person to reintroduce food gently back into the diet. Most fasts have a prep-time where the faster eats simple foods, usually fruits and vegetables. Then, after the fast, he or she returns to the simple diet before completely reintroducing full-blown meals.
Although our nightly fasts are by no means long-term, there’s nothing gentle about the ways that most of us break our fasts every morning. Sugary cereals, pastries and coffee shock our system by jolting us awake, only to plunge us to a low point a few hours later (for most people this occurs at about 10 a.m.). Not only is this type of eating harsh on our systems first thing in the morning, but it sets us on a trajectory for the rest of the day – one that most of us would not otherwise choose.
THE SUGAR RIDE
If we start our mornings with a jolt of sugar and caffeine, when we crash a few hours later, we are likely to again reach for the same stuff to bolster us back to our “high.” Now we’ve started a trend for our day, sending our bodies on a blood-sugar roller coaster ride that we continue to feed – a donut from the breakroom at 10 a.m., sugary soda at lunch, candy bar at 3 p.m.
It’s no surprise that after a day like this, our bodies crave something more grounding. For dinner, we often fire up the grill for burgers and heat up oven-toasted potatoes. The salt and heartiness of the meat and potatoes contracts and grounds us after a day filled with expansive, sugary foods.
If you’ve been nodding your head in empathy throughout this scenario, then you’re not alone. Most Americans spend their days trying to find balance in their diets and energy levels, only to continually feed the unhealthy cycle with sugar, caffeine, meat and salt.
Where are the vegetables in this scenario (besides the white potatoes)? Where are the vegetables in your daily meals? Seeking balance in our lives – both in food and energy levels – starts by choosing foods that don’t spiral us into more cravings.
STABILIZE
Choosing fresh, whole foods like vegetables (a variety, not just the all-American classic, the white potato), fruits, whole grains, beans and nuts will feed our bodies the balance it craves. Let the majority of your diet sit within these food groups and you will rarely find yourself reaching for that candy bar at 3 p.m.
The first chance we have to set our days on a steady track is choosing a healthy option for breakfast. Reach for something that will steady your blood sugar, fill you up and give you energy for the entire morning.
Cooking up whole grains such as oats (rolled or steel cut), millet, buckwheat and brown rice is a great place to start balancing your fast-breaking meal. Spice up your hot cereal by adding milk (rice, almond, soy), spices (like cinnamon), nuts, seeds, fruit natural sweeteners (agave nectar, maple syrup, honey) and anything else that appeals to you.
Start tomorrow off right by making your first meal choice a healthy choice. And notice how that one choice sets you on a path toward health for the rest of the day. Learn to get off the sugary, caffeinated roller coaster that so many people find themselves on and glide through life on a steady stream of satisfaction.
Strawberry Millet Cereal
This recipe is a delicious way to introduce whole grains into your morning routine. And this batch makes 4 servings, so it can be reheated throughout the week, or served to the whole gang in one she-bang.
3 cups pure water
1 cup millet
1 large ripe banana, well mashed
1/2 cup diced strawberries (I used raspberries)
2 teaspoons honey
1/4 teaspoon ground cinnamon
2 teaspoons pure vanilla
In a medium saucepan, bring the water to a boil. With a wooden spoon, stir in the millet, banana, strawberries, honey and cinnamon. Reduce the heat to low and simmer uncovered, stirring occasionally, for 13-15 minutes, or until all the liquid has been absorbed. Remove from heat and stir in vanilla until well combined. Spoon into bowls and serve hot, topped with a little non-dairy milk or apple juice, and sliced bananas and strawberries.
*Note: Do not overcook the millet; if you do, it will absorb all the moisture as it cooks and continue to expand, giving you a drier cereal.
*Frozen berries can be used.
*This cereal can be cooked for 5 minutes less then pureed for a creamy cereal.
From Healthy Cooking for Kids by Shelly Null.