Fantastic Fruity Flapjacks

Written by Alainna Baxley
Part of National Nutrition Month 2014

 Life can be hectic; how do you make sure you’re starting your day off with the nutrients you need to make it through the day?  Do you usually drink coffee to hold you over until lunchtime?  Waiting until lunch to have your first real meal can lead to weight gain, lack of concentration, sluggishness, and other negative health effects.  Fortunately, these banana pancakes are so quick and easy to make, it’s the perfect way to jumpstart your day with a nutritious breakfast without slowing down your morning routine. The best part, besides being delicious, is that they are only two ingredients: one banana and one egg.

Peel one ripe, medium-sized banana and put it in a bowl.  Mash it up using the back of a fork.  Then, add one egg. Mix it together and there you have it!  Grease a frying pan and pour the batter on; this mixture will make about 3 pancakes that are about 3 inches across.  Cook on medium-high heat for about one minute or until small bubbles form on the surface.  Flip it and cook for the same amount of time. 

Image by Alainna Baxley

You can also jazz up this simple recipe however you want! A couple varieties include: 

Add ½ - 1 cup of whole-grain oats to the mix (the more you add, the thicker the batter will be).  Pancakes will be a little bigger and take a little more time to cook.  Once they’re done, cover it in vanilla Greek yogurt.  Top with fresh strawberries and blueberries!

·     Mix in some dark chocolate and chopped almonds to the batter.  After cooking, top with fresh peaches and drizzle on some honey. 

Both of these options are a great source of antioxidants, can help lower cholesterol levels, prevent heart disease, enhance your immune system, and are high in fiber which will help keep you full throughout the day.  Breakfast can finally be simple, full of nutrients, and incredibly tasty.  

References

Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2005). Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. The American Journal of Clinical Nutrition, 81(2), 388-396.

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Breakfast: Fuel for Your Day

Written by Baylee Mabe
Part of National Nutrition Month 2013

We have all heard that breakfast is the most important meal of the day…but why? A study done by the National Health and Nutrition Examination Survey focused on the effect breakfast has on calorie intake during the day and the participants’ body fat percentage. This study showed that people who skip breakfast actually have higher body fat and weigh more than those who eat breakfast regularly¹. Subjects who skipped breakfast consumed more calories at lunch and dinner than those who did eat breakfast in the morning.

It's easy to think that skipping meals can decrease the amount of calories you consume during the day, but the opposite is true. Eating breakfast is a great way to kick-start your metabolism for the day and leaves you satisfied for longer. If you don’t eat a good meal in the morning, you may be starving by lunch and overeat throughout the day.  Eating breakfast is a simple and easy way help manage your weight.

Some choices that will help you build a better breakfast: 

Picture by Baylee Mabe

Lean protein: Lean Canadian bacon, eggs, Greek yogurt
Whole Grains: Oatmeal, whole-grain toast or pancakes, whole grain cereal
Fruits: fresh apples, kiwi, bananas, grapefruits, etc. Canned fruits are a healthy option also!
Beverages: Coffee, low fat milk, 100% fruit juice







Adding some of these options into your diet will help you feel fuller longer, give you energy, and may even help you make healthier decisions throughout the day! Breakfast truly is the most important meal of the day.

References

Cho, S., Dietrich, M., Brown, C.J., Clark, C.A., Block G. (2003). The effect of breakfast type on total daily energy intake and body mass index: Results from the third national health and nutrition examination survey. Journal of the American College of Nutrition, 22, 296-306.

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Tired of Mediocre Breakfast Cereals? Add Vibrant Color and Electrify the Start of Your Day!

Written by Emily Root
Part of the National Nutrition Month initiative

Although breakfast is the most important meal of the day, sugary cereals often provide us with a high calorie, sluggish start to the morning. Granola cereals, like Honey Bunches of Oats and Heartland, are a nutritious way to greet the day but are often bland, dull in color and do not provide high nutritional benefits even though they may contain some dried fruits. To brighten up your favorite breakfast cereals and give your body what it needs, add fresh blueberries, strawberries or bananas. Not only do they add color, but they are also packed full of health benefits that will rouse your body and jump start your morning.

• Blueberries--   contain vitamin C and iron which help protect your body from infection. These berries have the potential to help prevent cancer, heart disease and urinary tract infection. They are high in fiber and may also work to fight against memory loss.
• Strawberries--   contain folate and potassium. This delicious fruit is an excellent way to get the vitamin C your body needs. They help lower cholesterol, work to prevent constipation and may aid in the prevention of some cancers. 
• Bananas--    contain potassium, vitamin B_6, folate and fiber. They are an excellent way to help lower blood pressure and cholesterol levels. These yellow wonders provide some of the key nutrients your body needs to function correctly and contain tryptophan, which helps you relax.

So next time you rise to greet the day, liven up your body with fresh fruits

added to your Rice Krispies, Corn Flakes and granola type cereals. Here comes the sun, are you ready to meet it?

References

Ramos, Angelo J. (photographer), Summer Fruits, [photograph].

Schwarcz, J., Berkoff, F., Johnson, P., Wait, M., et al. (2004). Foods that harm, foods that heal: An a-z guide to safe and healthy eating (pages 54, 64-66, 96-97, 345). Pleasantville, New York: Reader’s Digest Association, Inc.

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