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4 Reasons to Eat Breakfast

The next time you are tempted to run out the door without eating breakfast, you may want to remember that there are good reasons for stocking up on granola bars and orange juice. 

Better Immune System

People who eat breakfast consume more essential nutrients (including calcium, fiber, protein and vitamins C, B1, B2, and D) than people who do not eat in the morning.  After fasting for 6-8 hours, the digestive system is primed to easily digest the nutrients eaten at breakfast.  Generally speaking, good nutrition means better resistance to infections.  When your immune system is fueled by the morning nutrients and vitamins it is better equipped to handle the job of protecting you from colds, flu, and cancer.

You will live longer

According to the University of California, breakfast eaters may live longer than those who pass on the morning meal.   Those people who were studied show significant difference in blood sugar levels and blood pressure than those who chose not to eat in the morning.  Breakfast lovers may simply be more likely to stay in shape and exercise than their breakfast skipping counterparts.  These factors could contribute to a long life for breakfast eaters.

Brain Booster

Studies have shown that test scores improved in inner city children who ate a healthy breakfast.  According to an article at the National Institutes of Health, “Six months after the start of the free school breakfast programs, students who decreased their nutritional risk showed significantly greater: improvements in attendance and school breakfast participation, decreases in hunger, and improvements in math grades and behavior than children who did not decrease their nutritional risk.” Therefore, it seems that eating breakfast can increase attention span and boost the brain so learning can take place.

Weight Control

Eating breakfast can help maintain weight and even help in weight loss. The idea is that keeping your body fed and fueled will aid in the ability to lose weight. It helps by controlling hunger.  “When you skip breakfast, says Katherine Zeratsky, R.D., L.D. at the Mayo Clinic, you later become ravenous and are more likely to overeat.”  This can add up to weight gain.  Experts believe that skipping breakfast can add about 1 pound every seven weeks, which equals about 8 pounds a year, even if the caloric intake remains the same.

Quick Breakfast Ideas

Granola Bar and Orange Juice

Protein Shake, a Banana, and almond Milk

Yogurt, with almonds

Toast with peanut butter

 

Works Cited

A breakfast of meat and eggs or nothing at all linked to extra weight . (2003, 8 1). Retrieved from University of California: http://www.universityofcalifornia.edu/news/article/5630

Katherine Zeratsky, R. L. (2011, 7 23). Weight Loss. Retrieved from Mayo Clinic: http://www.mayoclinic.com/health/food-and-nutrition/AN01119

R.E. Kleinman, a. S.-R. (2012, 2 9). Diet, Breakfast, and Academic Performance in Children. Retrieved from National Institute of Health: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3275817/

 

Grandmother Musings 2012-2013.
Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jamie Nowinski – Grandmother Wisdom/Grandmother Musings with appropriate and specific direction to the original content.

 

Southwestern Chicken Chili

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Busy weeknights are a common place occurrence at the Jennirific house.  Sometimes dinner makes it into the crockpot in the morning and sometimes it just doesn’t.  I am sure we all have those days. 
This recipe is a go to for me because it turns out wonderfully no matter which method I am able to apply to it, crockpot or stove top.  Packed with veggies, protein, and fiber this meal will keep the family fueled through all their activities!

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 5 cloves garlic, minced
  • 1 fresh jalapeno chile peppers, seeded and chopped (you may increase amount to taste)
  • 2 medium chopped red, green, and/or yellow bell pepper
  • 2 15- to 15-1/2 ounce cans Great Northern, pinto, or cannellini (white kidney) beans, rinsed and drained
  • 1 15 ounce can Black Beans, rinsed and drained
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 3 cups chicken stock
  • 1 pot of Pot of Gold Bouillion
  • 1 lb chopped cooked chicken* (see note below)
  • 1 bunch fresh cilantro, chopped.
  • Shredded Monterey Jack cheese (optional)
  • Broken tortilla chips (optional)

STOVE TOP METHOD:

  1. Add olive oil to a 4 quart or larger stock pan along with chopped onions.
  2. Sauté onions until translucent, about 5 minutes.
  3. Add garlic and jalapeno pepper and continue to sauté, 1 minute
  4. Add bell pepper, beans, cumin, salt, chicken stock, and bouillon.
  5. Allow to come to boil
  6. Add chicken, cover, and reduce heat to a low simmer.
  7. Cook for 1 hour, stirring occasionally.  If chili seems too thin to your taste, remove lid while cooking to help reduce the liquid and thicken the chili.  The chili will continue to thicken after cooking, do not reduce all liquid.
  8. Stir in about ½ cup of chopped cilantro
  9. Serve, garnish with cheese and chips if desired.

Finished cooking and ready to serve!

CROCKPOT METHOD:

  • In a slow cooker stir together the drained beans, chicken, onion, sweet pepper, jalapeno pepper, garlic, cumin and salt. Stir in chicken broth.
  • Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If desired, top each serving with shredded cheese and broken tortilla chips.

*A note regarding adding cooked meat into recipes.
 For this recipe I usually cook boneless, skinless chicken breasts in the same pot I will cook the chili in.  This allows the chili to soak up all the flavors left over from the cooked chicken.  That being said, you have to season the meat before cooking.  A simple sprinkle of black pepper, salt, garlic powder, and onion powder will give your meat a great flavor and ensure the dish you are adding it to also has a great taste.  Meat without seasoning equals bland food as an end result. 

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