The Big Breakfast Bowl

Begin your day with a hearty breakfast that isn't full of saturated fats like eggs and bacon! This high fiber meal will not only keep your weight down but also your cholesterol and blood sugar. It's super filling, quick to make, and great for you. In one cup you'll average over 10 grams of fiber and over 10 grams of protein (not including the milk).

My Big Breakfast Bowl
In a big mixing bowl dump, equal looking parts of:

• Old Fashion Oatmeal
• Shredded Mini Wheat (plain, not frosted)
• Grape Nuts
• Uncle Sam cereal (or any other unsweetened, whole grain cereal you like)

Add:

• crushed walnuts
• chopped raisins

Mix it all together and put in an air tight container in the pantry. In the morning put about a cup in a regular bowl and add a sliced banana and any berries you have on hand, then pour your favorite milk alternative on top (almond, soy, rice...). Recently, I've been experimenting in adding a 1/8 tsp of different extracts for variety. My favorite is caramel but coconut and vanilla are also good! 

What's the Deal with Fiber?
Fiber is basically the indigestible carbohydrates in plant based foods (vegetables, fruit, grains and beans). So if we don't digest it and it provides virtually no calories then why is it important to good health, what nutritional significance does it have?

This indigestible "bulk" has huge health benefits from the moment you eat it to the moment you excrete it! Here's a few:

• Weight Loss
•  Fibrous foods require more chewing time which helps give your body more time to signal your brain when it's full. Since it takes up more room in your stomach, the stretch receptors in your stomach tell you you're full on less calories verses higher calories in smaller volume of food.
• Regulating Blood Sugars
• Fiber slows the digestion of sugars. Natural sugars found in whole, plant food is "packaged" with fiber so it takes longer to "unwrap". There's no quick sugar rush.
• Lowering Cholesterol levels
• Fiber traps cholesterol (from bile in the intestines) and eliminates it
• Keeping you Regular
• If you have problems pooping- eat more plant based foods and drink water! All the extra fiber will naturally relieve your constipation.

Because fiber comes only from plant sources if you increase your plant intake you will increase your fiber intake... and plants are loaded with many, many more health building substances! So the more plant based, whole foods you eat the better!