Health for Body Mind and Soul

Being overweight or obese comes with a high cost in terms of quality of life, quantity of life, overall well-being and finances. While weight tends to be increased over time, once an individual accepts that there is a problem the inclination is to try to remove the weight rapidly. Rapid weight loss through the process of various diets and weight loss product is neither healthy or sustainable in the long run.

Losing weight, and maintaining a healthy weight is a process which requires a balance between calories ingested and calories expended during daily activities. To achieve this balance usually requires some lifestyle changes. These lifestyle changes include: nutrition, physical activity, adequate rest, adequate water intake, stress management through the development of a positive attitude and trust in divine power.

The old adage “eat like a king at breakfast, eat like a prince at lunch and eat like a pauper at supper” is very pertinent. Eating the largest meals earlier during the day means that there is more likelihood that most of the calories may be utilize. If meals are well spaced without any (or rare) snacks in between, and the last meal is eaten at least four hours prior to going to bed, breakfast will be well appreciated.

Weight loss and maintenance begins with a good breakfast. Choosing to change your eating habits to incorporate the following breakfast suggestions may seem strange at first, but if you can stick with it for 21 days you will find it has become a part of your routine.

Breakfast Recipes

Hash-Brown Potatoes and Scrambled Tofu

4 c. potatoes, cooked in skins and diced
2 T. unbleached white flour
1/2 t. ground thyme
1/2 t. savory
1 t. vegetarian chicken-style seasoning

Mix together. Pour into baking dish sprayed with non-stick spray. Bake 30 to 40 minutes at 350 degrees F. This dish can be prepared over night and baked in the morning.

Scrambled Tofu

2 c. mashed tofu
1/4 c. green onions (chopped) and celery (thinly sliced)
3 T. green and red sweet peppers (finely chopped)
1 clove garlic (chopped)
1 T. Brag Liquid Aminos or soy sauce
2 T. olive oil
1 t. chicken style seasoning
1/2 t. turmeric
1/4 t. cumin

Method

Sauté onions, celery, peppers and garlic in Olive oil until soft. Add remaining ingredients and continue to cook stirring frequently (approximately 20 minutes).

Scrambled tofu can be served on whole grain toast, quinoa, couscous or millet for other great breakfast combos.

Breakfast Tofu and Rice

1 c. (2 blocks) tofu
1/2 c. celery, diced
1 c. eggplant , diced
1/2 c green onions
1 clove garlic
1/2 t. salt
1 T. Bragg Liquid Aminos
1 T. chicken style seasoning
1/4 t. turmeric
4 c. cooked brown rice
3 T. minced parsley or cilantro
2 T. Olive oil

Method

Drain, rinse and cube tofu and mix with seasoning Sauté celery in oil until nearly soft. Add onions, eggplant and garlic. Add tofu mixture to vegetables. Add remaining ingredients to tofu and vegetables. Simmer for 10 minutes to combine flavors. Serve with whole grain bread or toast.

Dry Cereals

3/4 c. Shredded Wheat
1 c. Almond, soy or other milk alternative
1 slice whole grain toast
1 T. natural peanut butter
1/2 grapefruit
1 medium apple
caffeine-free tea or coffee substitute

1/2 c. Granola
1 c. milk alternative
2 slices multigrain bread
1 t. Smart Balance
2 T. nut butter
1 banana
caffeine-free tea or coffee substitute

Hot Cereals

1 c. rolled oats cooked in soy or milk alternative
1 slice whole wheat toast
1 t. Smart Balance
1 t. triple fruit jam
1 c. pineapple pieces or fruit of choice
caffeine-free tea or coffee substitute

1 c. Red River cereal cooked in almond, rice or soy milk alternative topped with raisins or dates
1 slice multigrain bread
1 T. nut butter
1 t. triple fruit jam
1 medium orange
caffeine-free tea or coffee substitute

Experiment with the large variety of hot and cold cereals, fruits and milk alternatives available. The important thing is to start the day right with a good breakfast. This will keep your blood sugar level stable, preventing the highs and lows that send you running for the high, empty calorie,  processed foods and drinks that wreak havoc with your health and weight.

Cashew Oat Waffles

1/3 c. raw cashews

1/2 c. rolled oats

1/2 t. salt

1/2 t. vanilla essence

2 c. water

Method

1. Place all ingredients in blender. Blend until smooth
2. Pour in to pre-heated waffle iron and bake for 10-12 minutes or until indicator indicates that they are baked.
3. Top with mixed berries, applesauce, or maple syrup, and serve.

Waffles may also be served for supper topped with fruit.