Breakfast with the Deac

I often get asked what I eat for breakfast.  Everyone hears how eating breakfast is so important, but what do I eat if I can’t have eggs and bacon?  Really, there is more to an enjoyable breakfast than eggs and bacon!

I have 2 different breakfasts that I eat on a regular basis.  These breakfasts are packed with nutrients (including protein) and fiber and fill me up so I don’t get hungry.

Pat’s Oatmeal

I start with one cup of instant (non flavored) oatmeal.  Don’t use the instant oatmeal packets that are flavored.  They have high sugar content.  And if you can, use the rolled oats oatmeal.  It takes a little longer to prepare, but it is better for you.  Anything whole is always better than processed.  I just use instant so I can get out the door quicker for my morning workout.

Then I add 2 tablespoons of ground flaxseed meal (Bob’s Redmill brand – found in any grocery store) to get my Omega 3s, (good for the heart,) a small handful of Craisins, one small shake of cinnamon and one packet of Truvia, a natural sweetener.

Then I add boiling water added until it gets to the consistency I like.

I top my oatmeal with a palmful of blueberries and ½ cup of almond milk

 

 

“The Big Bowl” – (borrowed from Rip Esselstyn)

 I put in a big cereal bowl:

½ cup shredded wheat squares  (Kashi Cinnamon Harvest is my favorite)
½ cup flaxseed flakes cereal  (Nature’s Path)
½ cup Heritage flakes cereal  (Nature’s Path)

Then I add:

A shake of cinnamon
One packet of Truvia
2 tablespoons of ground flaxseed meal
Small palmful of craisins
Fresh fruit  (Bananas, peaches, strawberries)
1 cup of almond milk

 

These breakfasts are high in fiber, vitamins, omega 3s without the oil, loaded with other nutrients.

The cereal alone has 15 grams of protein.

 

You can add different things to taste.  My wife adds walnuts. 

A great way to start the day!

Physicians Committee for Responsible Medicine

In the course of all of my reading and research, I have come to know this organization quite well.  PCRM is a committee that focuses on the truth and promoting good health.  This organization is made up of doctors who came to the conclusion that medicine doesn’t have to be what it has always been, if it’s not what it should be.  They understand that doctors have been trained a certain way, to focus on fixing things that are wrong and using surgery and medicine to do it.

But these doctors have gone in a different direction and believe that prevention is crucial to good health and to our nation.  And they believe that nutrition is the key to it all.

This group of doctors is taking on the food industry.  They are working very diligently to get the word out on the matters they feel are important for the public to know.  And their movement is picking up steam as more and more people are finding that everything the public hears and sees on tv and in commercials may actually not be true!

I encourage you to visit their website and follow this group.  As we make decisions about how we live our lives, we want to have the most truthful information possible.  I feel that this group is doing an amazing job to provide us with the information we need to eat healthy and stay healthy.

Website:   Physicians Committee for Responsible Medicine

Here is a sample from their website about what they do.

Prevention
PCRM promotes preventive medicine through innovative programs:

PCRM has led the way for reforms of federal nutrition policies. Our clinical research programs are breaking new ground in diabetes, cancer, and other serious conditions. PCRM’s Cancer Project has provided vital information to tens of thousands of people. The New Four Food Groups is PCRM’s innovative proposal for a federal nutrition policy that puts a new priority on health. Our public service announcement series features medical experts on prevention and health.

Salad Dressing Recipes

I have just finished two weeks with my Grandaughter and Grandson from California.
Great news!  They kept up with me and everyone had a great time.

Now, for more recipes.

I have a couple of presentations recently where I was asked, "What do you do for salad dressings?"

So, here is my answer.  These dressings are really good.

Simple Salad Dressings

As people try to eat in healthier ways, they realize that most commercially prepared salad dressings are mostly fat.  Then when they search out the “dairy free and fat free” dressings they find they are few and far between and much more expensive.

The solution is simple, fast, and inexpensive!  And, There no preservatives…. Make your own!  Here are four great recipes.

1: Pat’s go to dressing:

This is quick and simple Dijon type dressing:

1 ½ Tbs. Dijon Mustard

1 minced clove of Garlic

2/3 cup Red Wine or Rice Wine Vinegar

Whisk all three ingredients together adding water to get the consistency you like. That’s it!

Another version includes the addition of a Tbs. of pure maple syrup.

 

2: Oil free Sesame Seed Dressing:

This one is right out of Rip Esselstyn’s Engine 2 Diet.  A great topping to a spinach salad!

3 Tbs. toasted sesame seeds

2 Tbs. pure maple syrup

2 Tbs. low sodium tamari or soy sauce

Whisk together adding water to get desired consistency.

3:Oil Free “Green Goddess” Dressing:         

This also makes a great dipping sauce!

4 Green onions

12 oz Tofu (squeezed)

2 cloves of Garlic (minced)

4 Tbs. Vinegar

½ cup Almond or Soy milk

1 tsp. Tamari or Low sodium Soy sauce

2 Tbs. Lemon Juice

2 drops Liquid Smoke

Trim base of onions then place everything into a blender until smooth and creamy.

Adjust seasonings to taste.

 

4:  Pat’s  Sun-Dried Tomato Vinaigrette:

This is my “ homerun” dressing when entertaining.  Guests love it.

6 rehydrated Sun-Dried Tomatoes (soaked in water for 20-30 minutes)
3-4 Garlic cloves crushed  (start with 3)
1 Tbs. Agave nectar or 1 Tsp. Stevie or Truvia sweetener.
6 Tbs. Balsamic Vinegar
2 Shallot’s, Chopped
1 pinch of Salt and Pepper ea.
¾ to 1 cup Water

Put everything except the water into a blender.  Put on lid and turn on Med.  Drizzle in Water to desired strength and consistency.  (3/4 cup of water works for me)

5: Pat’s  Simple Citrus Dressing:

It’s fast simple and sweet!  Sometimes you just need that sweet compliment

1 cup Strawberries

¼ cup Balsamic Vinegar

2 Tbs. Pure Maple Syrup

¼ cup Orange Juice.

¼  cup Water

Blend all ingredients together adding water to desired consistency.