Niagara Gazette


October 9, 2012

BREAK THE FAST! The first meal of the day should nourish body, mind


Niagara Gazette —

Nutritional advisers for sumo wrestlers suggest to


breakfast in order to help add weight by slowing their metabolism. 

Studies have shown that eating breakfast regularly was a common characteristic of people who had lost weight. 

However, if we fuel our bodies with a breakfast of highly refined carbohydrates (bagels, muffins, pastries, most cereals), we send our blood sugar too high, crash and enter the roller coaster of cravings.  Keep in mind that 44 packaged cereals marketed to children contain more sugar than three chocolate chip cookies!

Many people say that they are not hungry first thing in the morning, which makes it difficult to eat breakfast.  Begin the habit of eating breakfast by eating something very small, such as half a piece of sprouted bread or a whole grain frozen waffle toasted and topped with a coconut oil or almond butter.  As your body gets used to digesting food in the morning, you will likely notice a bigger appetite for breakfast.

It is valuable and beneficial to incorporate a fiber-rich meal at breakfast time.  It has more staying power.  An example is regular rolled oatmeal versus instant oatmeal.  They both have the same number of calories, but differ in the amount of fiber.  With the instant oatmeal, it is more processed and broken down to cook quickly.  Therefore, it digests more rapidly, releasing natural sugars into the blood stream too quickly.  Hunger returns.  The natural fiber in rolled oats digests slowly and therefore, avoids rapid changes in blood sugar, creating a natural resistance to overeating.

Experiment!  Break out of your breakfast rut by trying some new breakfasts.  Think outside the box!  Build a foundation of health, including a balanced breakfast, and notice how you bound through your days!


IF YOU GO WHAT: Delish Nutrish 2. WHERE: Available at two locations: First Presybterian Church of Youngstown Oct. 2, 9 and Niagara University, Oct. 23, 30 and Nov. 2. WHAT: A 3-week wellness series to learn about incorporating more whole foods into your life and kitchen MORE INFORMATION: Call 523-9965 for more information.


Ami Patrick is a holistic health coach from Youngstown and owner of Embody Health and Wellness, who supports individuals in reaching their health goals through whole foods, balance and lifestyle. Contact her at

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