Note: The math of weight loss will have to wait until next time.

BMI update: last week 23.85; this week: 23.7 (only a pound of loss, but progress)

Breakfast options

While I have not yet written on good carbohydrates (carbs) and bad carbs yet, I will give you this preview:

• Carbs are not bad. Carbs are essential and should be about 60% of your calories.
• The problem is that Americans choose the wrong carbs, which is bad. Americans choose processed foods which are typically much more calorie dense and nutrient poor.

Here are some ideas on better choices for carbs for breakfast that are not too much work and are much better choices (I hate to break it to you but donuts are one of the worst foods on earth).

While I love eggs, I only have them on Saturday (and some when I travel).  Eggs are not really that bad, it is generally the stuff we add to them: cheese in omelets, meat, processed potatoes.

The rest of the week, I alternate between two meals:

• A healthy oatmeal, with a bit of nuts and fruit. See the recipe below.
• Yogurt, granola, and fruit (typically crushed pineapple). I use Vanilla yogurt. The recipe for Cathy’s granola is also below. It is great and not too difficult to make with a little planning. But there are good granola alternatives at the store if you do not have the time.

Both you can do relatively easily using mostly unprocessed carbs.  Both stick with you through the morning.

I do not like to eat breakfast early. The oatmeal I put in a sandwich bag and take it to work. There I have a bowl. I add water and heat it for a 1 min and 40 seconds. If we have bananas in the house, I add it to my oatmeal after cooking. Otherwise, I just pack another piece of fruit to have with it. Alternatively, I pack the yogurt, granola, and fruit.

Oatmeal

• ½ cup oatmeal (regular oats, not quick oats)
• About a tablespoon of each of the following:
  • Peanuts (or other nuts, we do unsalted peanuts)
  • Raisins
  • Brown sugar
• Heaping teaspoon of ground flax (a great source of essential Omega 3 fats – more on this later)

Granola

Below is the granola recipe that Cathy makes and we all love. It takes Cathy about 5 to 10 minutes to measure, mix, etc. It then takes about 1½ hours to bake over low heat. It takes some planning to get all the ingredients but the taste is well worth the haste.

It makes 12 cups (36 1/3 cup serving).

Dry ingredients:

• 4 cups old-fashioned oats (non-quick oats)
• 2 cups rolled wheat (you may need to go to health food store to obtain; alternatively:  just add two more cups of oats)
• 1 cup unprocessed oat or wheat bran (at the grocery store)
• 1 cup whole wheat flour
• ½ cup nonfat dry milk
• ½ teaspoon salt
• ½ to 1 cups raw unsalted sunflower seeds
• 1 to 2 cups slivered almonds
• 1 cup chopped dates
• 1 cup chopped apples or pineapples [or other dried fruit like cranberries]
• 1 cup coconut (optional)

Mix the dry ingredients into a large bowl.

Prepare sauce: Mix ½ cup oil, 1 cup water, ¾ cup brown sugar and 1 teaspoon vanilla in blender. Mix on low.

Pour sauce over dry ingredients. Stir until well mixed.

Spread mixture on a large baking sheet. Bake in a 200 degree oven for 1 to 1 ½ hours or until golden and almost dry.  Occasionally stir.  Break into bite-sized pieces.

Store in an airtight container in the refrigerator. Use as cold cereal or on top of yogurt and fruit.

Bran Flax Muffins

[this is the healthiest muffin we know of and still good tasting; Cathy often doubles the recipe). We got the recipe off Bob’s Red Mill Flaxseed meal (with essential Omega 3 fats].

Ingredients:

• 1 ½ cup unbleached white flour
• ¾ cup flaxseed meal
• ¾ cup oat bran
• 1 cup brown sugar
• 2 teaspoons baking soda
• 1 teaspoon baking power
• ½ teaspoon salt
• 2 teaspoons cinnamon
• 1 ½ cups carrots, shredded
• 2 apples, peeled and shredded
• ½ cup raisins (optional)
• 1 cup nuts, chopped
• ¾ cup milk
• 2 eggs, beaten
• 1 teaspoon vanilla

Instructions:

• Mix together flour, flaxseed, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl.
• Stir in carrots, applies, raisins, and nuts.
• Combine milk, beaten eggs, and vanilla.
• Pour liquid ingredients into dry ingredients.
• Stir until ingredients are moistened. Do not over mix.
• Fill muffin cups ¾ full.
• Bake at 350 degrees for 15-20 minutes.

Yields 15 medium muffins.

Next time: the math of weight loss