FitSugar

What's With All the Different Kinds of Oats?

FitSugar — Wed, 14 Oct 2009 07:00:31 -0700

Need a little extra fiber and protein? Then reach for some oats. You can make oatmeal, use them to make cookies, add them to smoothies to thicken them up, or grind them to make flour. There are a few different kinds of oats, so how do you know which to choose? Check out the chart below.

	Steel cut oats	Old-fashioned oats	Quick oats
Description	Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped up rice, take the longest to cook, and have a slightly chewy consistency.	Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats, but are quicker than steel cut oats.	Also called instant oats, these oats are pre-cooked, dried, and then rolled. They cook in a few minutes when added to hot water, and have a mushy texture.

Want to know how they compare nutritionally? Then keep reading

Back on Track: Start Cooking Your Steel Cut Oatmeal Tonight

FitSugar — Sun, 02 Mar 2008 05:00:00 -0800

Breakfast is truly the most important meal of the day. It fires up your metabolism and sets the tone for your day. A nice warm bowl of steel cut oats is a great way to fuel up in the morning, but the 30 minute plus cooking time is a little daunting for any morning, especially Monday. However, I have a great work around to this time consuming problem. It does require a little bit of pre-planning, but I am sure you have it in you to think ahead to tomorrow's breakfast.

Before you head to bed:

Boil water in a heavy saucepan – four cups for four servings of oatmeal and two cups for two.
Remove water from heat when the water is a full boil. Add oats – 1 cup oats for four servings and 1/2 cup for two.
Cover and forget about your pot of oats until morning. Sweet dreams.
Upon waking, with the lid on bring oatmeal to a boil (at this point I usually add a fair bit of cinnamon).
Once your oatmeal is boiling, remove the lid and stir occasionally for five to eight minutes, or until oatmeal is the desired thickness.

Try it tonight to start your week off right!

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Breakfast: The Most Important Meal of the Day

FitSugar — Thu, 30 Nov 2006 04:00:00 -0800

Did you skip your breakfast? Well don't. You need the meal to set the energy tone for your day. Eating first thing in the morning helps to stabilize blood sugar levels, which regulate appetite and energy. So without breakfast, people crash mid-morning and generally reach for quick energy food like sweets or drink an extra cup of coffee. In turn, these food make you crash. So by lunch you're crabby. Eating breakfast can help you keep a positive attitude throughout the day.

Plus, skipping breakfast is NOT a good dieting technique. For the reasons listed above and studies have shown the people who eat breakfast have an easier time maintaining their weight. It all seems to go back to the idea of lifestyle changes and creating healthy habits.

The study also found that whole grain cereal had the most healthful affect on participants.

Fit's Tip: Start the day with steel cut Irish Oatmeal. It'll keep you full. Try this short cut I use: The night before bring 4 cups of water to a boil, add one cup of oats, add some cinnamon, cover and turn off the heat. The next morning turn the heat on keeping the lid on for a few minutes. Take the lid off and cook for another 5 to 8 minutes. YUM.

5 Things About Oatmeal

FitSugar — Wed, 14 Jan 2009 12:00:00 -0800

When it comes to breakfast foods, oatmeal (especially steel cut oats) is up there on my list of go-to choices. Its comforting, filling, and nutritious characteristics make it a desirable way to start my day. More than a simple and inexpensive meal, there are several other uses for oatmeal and Health magazine brings out the best in oatmeal with five attributes of the pantry staple.

Outstanding Oats: Health is especially fond of oatmeal because it's "heart healthy."
Pore Refiner: Dermatologist Amy Wechsler recommends this pore-cleansing mask: "Mix 1/2 cup oatmeal, 1/2 cup hot water, and 1/4 cup honey in a food processor. Let cool, and apply. Wait 10 minutes, and rinse."
Diet Helper: Replacing all-purpose flour with homemade oat flour when baking will give you "twice the fiber so you feel fuller, but fewer calories."
Exercise booster: "Oats trigger the body to burn fat more quickly to fuel muscles," explains Health.
Cancer fighter: A study in the International Journal of Epidemiology found that "women on diets rich in fiber from whole grains, like oats, reduce their risk by up to 41 percent."

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Six Ways to Get Back on Track

FitSugar — Sun, 26 Oct 2008 03:30:00 -0700

Sunday mornings may start out lazy, but by the time afternoon rolls around, I always feel like it is time to get back on track. Creating a simple routine helps me make sure I have all my duckies in a row, from clean gym clothes packed in my gym bag to a meal plan for the week and steel cut oats started for breakfast. I love ending my weekend with a nice relaxing soak in the tub, which helps me sleep better so I start my upcoming week refreshed and ready to go.

Here are my suggestions for how to get back on track after a busy weekend.

Wash Your Workout Clothes	Plan Your Meals	Schedule Your Workouts
Pack Your Gym Bag	Start Your Oats For Breakfast	Relax With a Bath

What do you do to ensure that you start your week off on the right foot? Tell me how you get back on track in the comments section below.

Fit Edible Gift: Dressed-Up Oatmeal

FitSugar — Wed, 10 Dec 2008 12:00:41 -0800

I'm trying to save a little money this holiday season while striving to give gifts that everyone will love. Edible gifts are always a treat, but the people on my list would be shocked if I brought them a tin of homemade fudge - not to mention they're probably on sugar overload from all of the seasonal treats.

I'm putting a little of my FitSugar self into my homemade gifts this year by assembling containers of dressed-up oatmeal for my neighbors and friends. Find out how to put together these inexpensive, edible gifts when you read more.

Find a jar or container to hold the oatmeal and add-ins. If you don't have any lying around, consider heading to a local thrift store to pick up a bunch of unique mason jars that won't cost much.
Use steel cut or five-minute oats as your first layer.
Include any add-ins that you please! Mine is made with dried cranberries and walnuts, but the combinations are endless. This is a great way to use extra ingredients you may have leftover from holiday baking, like pecans or raisins.
Be sure to attach a card that explains how to make the oatmeal, even if you think it's obvious.
Add a ribbon, and you're finished!

The recipients of your dressed-up oatmeal will surely appreciate the gift of a healthy, warm breakfast treat during these cold months. For more gift ideas, don't miss all our great holiday gift guides.

Another Reason to Avoid Processed Foods: The Environment

FitSugar — Mon, 04 Aug 2008 03:00:00 -0700

I am not a fan of processed foods. Although I am not always successful I do try to avoid food with ingredients that I don't recognize and cannot pronounce.

I now have another motivation to steer clear of packaged, processed and engineered foods – the environment. It is fairly simple, processed foods require more energy to produce and package than do whole foods like oats, bananas and spinach. While reading In Defense of Food, I realized that my favorite cereal, Kashi Go Lean is a lot more processed than simple steel cut oats. The production of food and the supply chain takes up an estimated 19 percent of energy used in the US, and the energy sources used are most often non-renewable energy sources. By decreasing the amount of processed foods as well as eating a diet that contains less meat, you can decrease your carbon footprint as well as your waistline. What processed food do you think you should give up? Tell me in the comments section below.

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Speak Up: How Do You Get Back on Track?

FitSugar — Sun, 16 Nov 2008 03:30:00 -0800

Sunday mornings may start out lazy, but by the time afternoon rolls around, I always feel like it is time to get back on track. Creating a simple routine helps me make sure I have all my duckies in a row, from clean gym clothes packed in my gym bag to a meal plan for the week with steel cut oats started for breakfast. I love ending my weekend with a nice relaxing soak in the tub, which helps me sleep better so I start my upcoming week refreshed and ready to go.

Do you have a Sunday evening ritual or a routine to help you get ready for the upcoming week? Or perhaps you wait until Monday morning? Please tell me how you get your life in order after a hectic weekend in the comments section below.

Source

Proctitis

FitSugar — Wed, 08 Oct 2008 17:35:32 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Proctitis is an inflammation of the lining of the rectum causing pain, soreness, bleeding, and a discharge of mucus or pus. Proctitis can last a long or a short amount of time. When the inflammation extends beyond the rectum, the condition is often referred to as proctocolitis. Sometimes it is necessary to treat proctitis the same way as inflammatory bowel disease -- a related disorder characterized by an inflammation of the lining of other parts of the gastrointestinal tract -- is treated.

Signs and Symptoms

Common symptoms of proctitis include:

Anal or rectal pain and discomfort, such as itching
Urgent desire to defecate
Discharge of mucus, pus, or blood
Change in bowel habits, such as constipation or diarrhea
Rectal bleeding
Fever

Causes

Proctitis has both infectious and noninfectious causes. Some infections that cause proctitis include:

Campylobacter
Entamoeba histolytica
Salmonella

Other infections that cause proctitis may be sexually transmitted, such as:

Herpes simplex
Gonorrhea
Chlamydia
Syphilis
Shigella

In addition to these infectious causes, some antibiotic medications used to treat an unrelated infection may actually cause proctitis. While antibiotics selectively inhibit the growth of particular bacteria in the bowel, other microorganisms can withstand the antibiotics, multiply, and cause infection.

Trauma and radiation therapy for cancer of the pelvis or lower abdomen are examples of noninfectious causes of proctitis.

Risk Factors

The following are associated with a high risk of proctitis:

Oral-anal intercourse, particularly with multiple partners
Compromised immune system
Radiation therapy to the lower abdominal or pelvic region
Use of antibiotic medication

Because some people with proctitis also develop inflammatory bowel disease, and related conditions such as Crohn's disease and ulcerative colitis, the risk factors in those instances of proctitis may be similar to the risk factors for inflammatory bowel disease (a family history of inflammatory bowel disease or Jewish ancestry).

Preventive Care

Several steps can be taken to prevent the development of proctitis:

Avoiding anal intercourse may prevent proctitis from being spread by sexual transmission.
A reduction in caffeine, dairy foods, high-fat foods, and artificial sweeteners may lower the risk of proctitis. Studies suggest a link between ulcerative colitis and diets high in these foods.
Stress-reduction techniques such as yoga, tai chi, and deep relaxation, may also lower the risk of proctitis. Studies have shown that stressful situations may induce an inflammation of the lining of the intestines, possibly leading to inflammatory bowel disease.

Treatment

Proctitis is a condition that tends to respond very effectively to a combination of both conventional and complementary therapies. Given the potential for complications from surgery, nonsurgical therapy is preferred for the treatment of proctitis. The specific treatment, however, depends on the cause of proctitis. For example, a doctor may prescribe antibiotics for proctitis caused by bacterial infection. If the inflammation is caused by Crohn's disease or ulcerative colitis, the doctor may recommend corticosteroids or enemas containing non-steroidal anti-inflammatory medication. In addition to these conventional treatments, acupuncture, herbs, and nutritional supplements may also relieve the symptoms of proctitis.

Medications

Antibiotic medication, prescribed by a doctor, effectively treats proctitis caused by the following bacterial infections:

Herpes simplex
Gonorrhea
Chlamydia

When the cause of proctitis is unknown, or when proctitis is caused by radiation therapy, the following drug therapies may be more effective:

Corticosteroids, such as hydrocortisone cream, applied directly to the area
Anti-inflammatory drugs, particularly those used to treat inflammatory bowel disease (such as sulfasalazine and mesalamine), administered orally or as a foam, enema, or suppository

Surgery and Other Procedures

Some symptoms of proctitis, including dilation of the blood vessels on the surface of the inner lining of the rectum or colon, may be treated by a procedure called endoscopic cauterization. Most researchers agree, however, that more aggressive surgery should only be considered when less invasive treatments have proved ineffective.

Nutrition and Dietary Supplements

A comprehensive treatment plan for proctitis may include a range of complementary and alternative therapies. Ask your team of health care providers about the best ways to incorporate these therapies into your overall treatment plan. Always tell your health care provider about the herbs and supplements you are using or considering using.

Following these nutritional tips may help reduce symptoms:

Try to eliminate potential food allergens, including dairy, wheat (gluten), corn, preservatives, and food additives. Your health care provider may want to test for food sensitivities.
Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell peppers).
Talk to your doctor about the possibility of increasing the level of soluble fiber in your diet through foods such as apples, steel cut oats, and flax seeds. This may help to stimulate easier more solid bowel movements. You should use caution with insoluble fiber (such as Metamucil or psyllium husks), as it can potentially be irritating. Proctitis patients should not use fiber medicinally, even dietary fiber, without first consulting a physician.
Eat foods high in B-vitamins, calcium, and magnesium, such as almonds, beans, whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables.
Avoid refined foods such as white breads, pastas, and especially sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein.
Use healthy oils in foods, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise at least 30 minutes daily, 5 days a week.

Nutritional deficiencies may be addressed with the following supplements:

A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-vitamins and trace minerals, such as magnesium, calcium, folic acid, zinc, and selenium.
Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tablespoonful oil one to two times daily, to help decrease inflammation and improve immunity. Cold-water fish, such as salmon or halibut, are good sources.
Probiotic supplement (containing Lactobacillus acidophilus), 5 - 10 billion CFUs (colony forming units) a day, for maintenance of gastrointestinal and immune health. You should refrigerate your probiotic supplements for best results.
Grapefruit seed extract (Citrus paradisi), 100 mg capsule or 5 - 10 drops (in favorite beverage) three times daily, for antibacterial or antifungal activity and immunity.
Vitamin C, 500 - 1,000 mg one to three times daily, as an antioxidant, and for immune support.
L-glutamine, 500 - 1,000 mg three times daily, for support of gastrointestinal health and immunity.
Alpha-lipoic acid, 25 - 50 mg twice daily, for antioxidant support.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day. You may use tinctures alone or in combination as noted.

Green tea (Camellia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant and immune effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Garlic (Allium sativum), standardized extract, 400 mg two to three times daily, for antibacterial or antifungal and immune activity.
Cat's claw (Uncaria tomentosa) standardized extract, 20 mg three times a day, for inflammation and antibacterial or antifungal activity.
Olive leaf (Olea europaea) standardized extract, 250 - 500 mg one to three times daily, for anticancer and immune effects.
Boswellia (Boswellia serrata) standardized extract, 200 - 400 mg three times daily, for inflammation and gastrointestinal health.

Homeopathy

While no scientific studies have examined the use of homeopathy to prevent or treat proctitis, professional homeopaths may recommend the following remedies for people with symptoms of the disease:

Gambogia -- used to reduce inflammation of the colon and rectum as well as severe bouts of diarrhea. This remedy is particularly useful for those who are extremely fatigued after loose bowel movements.
Natrumsulphuricum -- used to reduce diarrhea, flatulence, and inflammation of the colon and rectum caused primarily by gonorrhea
Sulphur -- used to reduce inflammation of the colon and rectum as well as the itching, burning sensation in the rectum caused by diarrhea

Homeopathic creams for problems in the anal area, such as itching and dryness, may be helpful in relieving symptoms associated with proctitis. Ask your health care provider for more information.

Acupuncture

One promising study of 44 patients with proctitis caused by radiation therapy found that acupuncture "cured" 73% of the patients, "markedly" relieved symptoms in 9% of the patients, and reduced symptoms to "moderate" in 18% of the patients. There were no patients whose symptoms worsened or remained the same following acupuncture treatment.

Mind-Body Medicine

Although research suggests that stress may be associated with an inflammation of the bowel, scientists have yet to determine whether specific personality types are linked to inflammatory bowel disease. Based on clinical experience, however, some psychiatrists report that inflammatory bowel diseases may be associated with anxiety, anger, aggression, obsession, and a tendency to keep emotions bottled up inside. For these reasons, some researchers suggest that psychotherapy combined with the following stress-reduction techniques may help relieve the symptoms of proctitis:

Biofeedback
Hypnotherapy

Other Considerations

An individual with proctitis should keep the following considerations in mind:

Prognosis and Complications

Complications from proctitis can range from the formation of ulcers and boils to severe bleeding. Proctitis related to ulcerative colitis may even evolve to include more widespread areas of the colon and other parts of the gastrointestinal tract.

Mild forms of proctitis, which often resolve spontaneously or with the application of topical creams and foams, will not require long-term medication. People with more severe forms of proctitis, such as proctitis caused by gonorrhea, are often less responsive to treatment with the failure rate being as high as 35% in some cases. In general, however, the prognosis for individuals with most forms of proctitis is good with proper treatment and follow-up with a health care provider.

Supporting Research

Almallah YZ, Ewen SW, El-Tahir A, et al. Distal proctocolitis and n-3 polyunsaturated fatty acids (n-3 PUFAs): the mucosal effect in situ.J Clin Immunol. 2000;20(1):68-76.

Ammon HP. Boswellic acids in chronic inflammatory diseases. Planta Med. 2006 Sep;72(12):1100-16.

Anton PA. Stress and mind-body impact on the course of inflammatory bowel diseases. Semin Gastrointest Dis. 1999;10(1):14-19.

Bartelsman JF, Tytgat GN. Extra-ordinary forms of proctitis. Neth J Med. 1990;37(suppl 1):S52-S56.

Bast A, Haenen GR. Lipoic acid: a multifunctional antioxidant. Biofactors. 2003;17(1-4):207-13.

Beers MH, Berkow R, eds. The Merck Manual of Diagnosis and Therapy. 17th ed. Whitehouse Station, NJ: Merck Research Laboratories; 1999:339.

Bruzzese E, Raia V, Gaudiello G, et al. Intestinal inflammation is a frequent feature of cystic fibrosis and is reduced by probiotic administration. Aliment Pharmacol Ther. 2004;20(7):813-9.

Cabrera C, Artacho R, Gimenez R. Beneficial effects of green tea--a review. J Am Coll Nutr. 2006;25(2):79-99.

Carr AC, Frei B. Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. Am J Clin Nutr. 1999;69(6):1086-1107.

Cohen L, Kitzes R. Early radiation-induced proctosigmoiditis responds to magnesium therapy. Magnesium. 1985;4(1):16-19.

Collins SM, Barbara G, Vallance B. Stress, inflammation and the irritable bowel syndrome. Can J Gastroenterol. 1999;13(suppl. A):47A-49A.

Cvetnic Z, Vladimir-Knezevic S. Antimicrobial activity of grapefruit seed and pulp ethanolic extract. Acta Pharm. 2004;54(3):243-50.

Doron S, Gorbach SL. Probiotics: their role in the treatment and prevention of disease. Expert Rev Anti Infect Ther. 2006;4(2):261-75.

Gonclaves C, Dinis T, Batista MT. Antioxidant properties of proanthocyanidins of Uncaria tomentosa bark decoction: a mechanism for anti-inflammatory activity. Phytochemistry. 2005;66(1):89-98.

Gupta I, Parihar A, Malhotra P, et al. Effects of Boswellia serrata gum resin in patients with ulcerative colitis. Eur J Med Res. 1997;2(1):37-43.

LaValle JB, Krinsky DL, Hawkins EB, et al. Natural Therapeutics Pocket Guide. Hudson, OH:LexiComp; 2000: 452-454.

Maunder R, Esplen MJ. Facilitating adjustment to inflammatory bowel disease: a model of psychosocial intervention in non-psychiatric patients. Psychother Psychosom. 1999;68(5):230-240.

Melko GP, Turco TF, Phelan TF, Sauers NM. Treatment of radiation-induced proctitis with sucralfate enemas. Ann Pharmacother. 1999;33(12):1274-1276.

Miller AL. Therapeutic considerations of L-glutamine: A review of the literature. Alternative Medicine Review. 1999;4(4):239-248.

Nagata Y, Lee C, Anderson P, et al. Reduction of radiation damage in small intestine of rats by glutamine. Presented at: the 43rd Annual Meeting of the Radiation Research Society and the 15th Annual Meeting of the North American Hyperthermia Society. San Jose, Calif: 1995:178.

Owen RW, Giacosa A, Hull WE, Haubner R, Spiegelhalder B, Bartsch H. The antioxidant/anticancer potential of phenolic compounds isolated from olive oil. Eur J Cancer. 2000a;36(10):1235-1247.

Pan CX, Morrison RS, Ness J, Fugh-Berman A, Leipzig RM. Complementary and alternative medicine in the management of pain, dyspnea, and nausea and vomiting near the end of life: a systematic review. J Pain Symptom Manage. 2000;20(5):374-387.

Pinto A, Fidalgo P, Cravo M, et al. Short chain fatty acids are effective in short-term treatment of chronic radiation proctitis: randomized, double-blind, controlled trial. Dis Colon Rectum. 1999;42(6):788-796.

Reif S, Klein I, Lubin F, Farbstein M, Hallak A, Gilat T. Pre-illness dietary factors in inflammatory bowel disease. Gut. 1997;40(6):754-760.

Russel MG, Engels LG, Muris JW, et al. Modern life in the epidemiology of inflammatory bowel disease: a case-control study with special emphasis on nutritional factors [see comments]. Eur J Gastroenterol Hepatol. 1998;10(3):243-249.

Rompalo AM. Diagnosis and treatment of sexually acquired proctitis and proctocolitis: an update. Clin Infect Dis. 1999;28(suppl 1):S84-S90.

Schafer DW. Hypnosis and the treatment of ulcerative colitis and Crohn's disease. Am J Clin Hypn. 1997;40(2):111-117.

Scheppach W, Christl SU, Bartram HP, Richter F, Kasper H. Effects of short-chain fatty acids on the inflamed colonic mucosa. Scand J Gastroenterol Suppl. 1997;222:53-57.

Silk DB. Medical management of severe inflammatory disease of the rectum: nutritional aspects. Baillieres Clin Gastroenterol. 1992;6(1):27-41.

Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505.

Tocchi A, Lepre L, Liotti G, et al. Familial and psychological risk factors of ulcerative colitis. Ital J Gastroenterol Hepatol. 1997;29(5):395-398.

Tytgat GN, Fockens P, Schotborgh RH, Hofer SO. Proctitis. Neth J Med. 1990;37(suppl 1):S37-S42.

Wang HK. The therapeutic potential of flavonoids. Expert Opin Investig Drugs. 2000;9(9):2103-19.

Yoon JH, Baek SJ. Molecular targets of dietary polyphenols with anti-inflammatory properties. Yonsei Med J. 2005;46(5):585-96.

Zhang ZH. Effect of acupuncture on 44 cases of radiation rectitis following radiation therapy for carcinoma of the cervix uteri. J Tradit Chin Med. 1987;7(2):139-140.

Zimmermann FB, Feldmann HJ. Radiation proctitis: Clinical and pathological manifestations, therapy and prophylaxis of acute and late injurious effects of radiation on the rectal mucosa. Strahlenther Onkol. 1998;174(suppl 3):85-89.

Review Date:
10/20/2006
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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Another Reason You Should Be Eating Breakfast

FitSugar — Thu, 08 May 2008 03:30:00 -0700

If you've been skipping breakfast, despite all the health benefits it offers, here's yet another reason that you may want to get up ten minutes earlier to enjoy breakfast each morning.

New research has found that eating breakfast reduces your risk for heart attack, stroke, type 2 diabetes, and heart failure. Compared with having your first morsel of food later in the day, eating something in the morning creates smaller rises in blood sugar and insulin after all the meals you eat for the rest of that day. This does not mean you should start the day with a high-fat or high sugar meal - you should really focus on a breakfast that is heavy in whole grains, fruits, and healthy protein sources. For a list of breakfast ideas that fit into the requirements just read more.

A bowl of steel-cut oatmeal topped with fruit and walnuts
A bowl of high-fiber, whole-grain cereal such as Fiber One, Kashi Autumn Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit
6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds
A whole-grain English muffin with peanut butter
an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices
A smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils

I'm feeling happy that my morning bowl of Cheerios with a banana is protecting my heart. I always knew it was doing some good, but I like having research to back it up. Do you usually eat a breakfast that falls into the suggested requirements?

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