In the morning madness of the back-to-school season, it can be tempting to take a nutritional shortcut in the form of a pastry or cereal however these choices lead to a quick boost that quickly fades. Nicholas Perricone investigates
In the morning madness of the back-to-school season, it can be tempting to take a nutritional shortcut in the form of a pastry or cereal rather than preparing a healthier breakfast. However, these choices lead to a quick boost that just as quickly fades, leaving us more tired than we were to begin with. The secret is not the quick fix, but the slow and steady one - and believe it or not, this even applies to basic oatmeal.
Instant oatmeal
versus old fashioned
oatmeal & steel-cut oats
If your bowl of oatmeal stars with opening a packet of instant oatmeal, you're likely not getting the nutritional benefits you think you are. Instant and slow-cooked oatmeal are processed differently and accordingly, your body also processes them differently. In addition to the undesirable addition of added salt and sugars, instant oatmeal or quick cooking oats actually have a higher glycemic index than slow cooking oatmeal, because of the way the oats are processed. This processing means that the body takes less time to digest the oats, which causes a rapid rise in blood sugar — resulting in a burst of inflammation.
However, slow cooked oatmeal, which is slowly absorbed by the body, is a delightful way to enjoy the benefits of the complex carbohydrates in this extraordinarily healthful whole grain, which provides sustained energy and also stimulates the release of serotonin, a key neurotransmitter that can lift mood and reduce carbohydrate cravings. Oats are also rich in vitamins, minerals, fibrous lignans and phytochemicals that protect against heart disease, cancers, diabetes and a whole host of diseases. Oats are a valued source of slowly digested complex carbohydrates, providing quality calories for energy needs – they're great for a quick energy boost. Don't forget to top your oatmeal with some anti-inflammatory treats:
• Cinnamon, nutmeg or clove to help further control variance in blood sugar.
• Chia seeds for further energy, protein and minerals.
• 1 tablespoon of chopped raw walnuts, almonds or macadamia nuts for added protein andomegas.
• Coconut milk or oil, both excellent sources of healthy fats to help slow absorption of carbohydrates.
• Mixed berries for an antioxidant boost.
Need another reason to eat slow cooked oatmeal for breakfast? Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise.
Even incredibly beneficial foods like oatmeal and fruit can lead to an inflammatory response in the body if eaten without a serving of high quality protein, the key component of an anti-inflammatory meal. Without protein, even plain oatmeal and berries can lead to a blood sugar spike that will leave you dragging by lunchtime and searching for snacks and stimulants.
A boost of protein
For breakfast, lunch or a snack, cottage cheese is a great source of protein; the addition of fruit and nuts provides healthy fats, low glycemic carbohydrates, a burst of antioxidants and great taste. This dish is easy to prepare and the peaches and almonds can easily be swapped with your favorite fresh fruit and nuts.
Cottage cheese
with fruit and nuts
(Serves 1)
Ingredients
• 6oz. cottage cheese
• 1 sliced peach or nectarine
• 1tbsp chopped almonds
Preparation
• Spoon cottage cheese onto a plate. Top with sliced peaches and almonds and enjoy!
The perfect way
to start the day
Enjoying great food is one of life’s pleasures and should start with a good breakfast. Skip the donuts and take advantage of summer’s colourful fruits and protein-rich yogurt in this delicious summer smoothie.
Tropical yogurt strawberries, pink grapefruit,
and kiwi frappe
(yields 4 servings)
Ingredients
• 2 large pink grapefruits, peeled and segmented
• 2 kiwis, peeled and diced
• 1/2 cup quartered strawberries
• 1 cup unflavored yogurt
• 1/2 cup sparkling water
• 6 ice cubes
• Juice and zest of 1 lemon
• 1/2 teaspoon freshly grated ginger
Preparation
• In a stainless steel mixing bowl combine grapefruit, kiwi and strawberries.
• Cover bowl with plpastic wrap, and place in freezer for 30 minutes.
• Remove bowl from freezer. Place fruit mixture in a blender or food processor. Add yogurt, sparkling water, ice cubes, lemon juice and zest, and ginger. Blend until smooth and frothy.
Presentation
• 4 strawberries
• 4 spears lemongrass
• 4 sprigs mint
Preparation
• Skewer each strawberry with 1 lemongrass spear.
• Pour frappe into four tall, chilled glasses.
• Garnish each serving with a lemongrass-strawberry skewer and a mint sprig.
To start your day the
anti inflammatory way,
follow Dr Perricone’s tips:
• Drink 8 ounces of natural spring water upon waking: This is my recommendation to get your systems moving again after sleep. Water wakes you up on the inside, so to speak, and prepares your body for food.
• Choose a high-quality protein (and eat several bites of it first): Build your meal around eggs, salmon, turkey bacon, or low-fat dairy-based proteins like cottage cheese or plain yogurt. Or break out of traditional ideas about breakfast and slice leftover grilled meats.
• Include a low-sugar fruit or vegetable. Berries or melon are favorites, of course. Try broiled tomato, asparagus, or mushrooms to get a head start on your daily vegetable servings.
• Add small amounts of low-glycemic grains: Oatmeal is the classic option. Also try buckwheat, barley, or quinoa as breakfast cereals. Don’t forget your chance to add a dash of cinnamon for a delicious aid in blood sugar stabilization.
• Eat a small breakfast even if you don’t feel hungry in the morning. Your lack of hunger may be a sign of a sluggish metabolism that just needs a jump start!