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Healthy Living

The Big Mistake You Don't Want to Make

By Sheryl Kraft

Created: 01/14/2010
Last Updated: 08/16/2012

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I used to be really poky in the mornings. It took me forever to wake up - and you dare not talk to me until at least a good half-hour had passed. I never, ever ate breakfast....too grumpy to even think about food. 

But then I had children - and had no choice but to open my eyes and be at the ready even before my feet touched the floor. It was then I got into the habit of eating breakfast. I found I actually needed it (besides my coffee) to get my engine fully revved for my busy day ahead. And my children were eating, so why not join them?

But there are a lot of you out there (I'm not pointing fingers, but I'll bet someone reading this is one of these people) who skip breakfast. There's not enough time, you say. Or maybe you're just not hungry.

But that's a big, big mistake that you don't want to make.

Yeah, yeah, you say, we've all heard the old adage that breakfast is the most important meal of the day. And like the saying, "a stitch in time saves nine," it's true. In other words, fix something as soon as it needs fixing, or else it will need many more repairs as time passes.

Studies after studies show that breakfast eaters are significantly less likely to be obese - or get diabetes - compared with non-breakfast eaters. They are more likely to take in important vitamins and minerals and less fat and cholesterol. And there's less chance of overeating throughout the rest of the day, too. You may think you're cutting calories by skipping this meal, but by mid-day, don't deny that you're pretty hungry. And that kind of hunger leads to overeating, mindless snacking and making poor choices.

I try to vary my breakfasts and eat things like oatmeal, yogurt with fruit and fortified cereal with soy milk. But recently, I discovered an easy, fiber-filled bread that I just can't get enough of. I spread on some yummy peanut butter-ricotta cheese concoction I became addicted to while visiting Canyon Ranch (link: http://healthywomen.org/content/blog-entry/try-yummy-peanut-butter-spread) and I have a breakfast I look forward to every day. Plus, it's so filling that I forget about food until lunch. AND it keeps you very, very regular due to its high-fiber content. A win-win!

The bread is from a book that nutritionist and author Susan B. Roberts sent to me, called "the instinct diet." I just love the name of the book - it's based on the fact that our powerful survival instincts guide our food intake. I think that's so true, don't you?

Here's her recipe for "I" Diet Soda Bread

(Makes 40 thin slices)

Note: I cut up some dried apples and added it to the batter, since I like things on the sweet side. Next time I'll try some raisins and apricots!

1/2 cup wheat berries

3 cups stone-ground whole wheat flour

2 cups coarse bran (regular red wheat bran, not white wheat bran)

2 cups white bread flour

3 tsp. baking powder

2 tsp. baking soda

1/2 tsp. salt

3 -1/4 cups low-fat buttermilk, or more as needed

Lightly grease two 9 by 4 by 3-inch loaf tins.

Place wheatberries in a saucepan with plenty of water and let simmer until the grains are plump and some are starting to break open, about 45 mins. Drain.

Preheat oven to 350 degrees F.

Place the whole wheat flour, bran, white bread flour, baking powder, baking soda and salt in a large bowl and mix well. Add the drained wheatberries and mix again.

Add 3-1/4 cups buttermilk and stir to mix well to make a stiff dough with no dry flour in it. Because flour is drier at some times of the year, you might have to add 1/4-cup or even more buttermilk. Divide the dough in half, place each half in a prepared loaf pan and gently pat it into the pan.

Bake until the loaves are lightly browned and have pulled away from the sides of the pan, 45 to 55 minutes. A skewer inserted in the center will come out dry when the bread is done.

Let the bread cool completely before slicing. Slices freeze well and can be thawed in a microwave, or toasted. (I toast mine and it gets nice and crunchy).


So I'm not the only one who struggles to get up in the morning--even with kids. I'll have to try this although I find nothing appeals to me until I've been up for at least an hour or so.

I remember skipping breakfast as a teen, but not I eat it every day and can't miss it. The recipe looks great.

I was just musing how great homemade bread would be to have on hand and then saw this recipe. Thanks so much!

Any suggestions for great gluten-free breakfasts? Gluten-free bread is too expensive and often not worth eating anyway. I'm also lactose intolerant, so yoghurt and cereals are out. I eat a lot of oatmeal cooked in water (bleck) but honestly can only face that so many days in a row.

I've been reading The Big Breakfast Diet by an endocrinologist. She's found that eating in synch with your hormones and circadian rhythms can help control weight. Makes sense! Thanks for the receipe too!

Oooh!! Doesn't that sound different and tasty. I'll have to try it out.

Thanks for sharing!!

Sheryl -- Being a non-cook and lazy to boot, I'm wondering whether there's similar bread you can buy in the store.

I will have to try this bread. Sounds like a great way to start the day.

I need protein in the morning, so I usually eat peanut butter on an English muffin or scrambled eggs.

my day goes much more smoothly when i eat a hearty breakfast!

Lots of breakfast eaters here - a good thing. This bread is especially easy to make since there's no yeast and you don't have to do anything more than mix it and plop it into the pans.
Ruth, I haven't seen anything in the stores that closely resembles this and has all the ingredients that this has. But once you make this, it lasts a very long time, and you wouldn't have to do it again for a while :)

Frugal - I found this website that offers gluten-free breakfast ideas: http://www.the-gluten-free-chef.com/gluten-free-breakfast.html and http://www.the-gluten-free chef.com/gluten-free-breakfast and www.wasabimon (for general gluten-free cooking)

For everyone else - drop me a line and let me know how you like it~!

I always have breakfast. My parents always offered it. I guess that's why it's so important to get kids in the habit, then they have an easier time keeping the habit for a lifetime.

I must say that I compromise - I do eat breakfast, just not immediately after getting up but within an hour or so. I do find that eating breakfast helps me fill up more and snack less during the day, but immediately after falling out of bed even holding a cup of coffee is a struggle...

skipping breakfast is never a good idea & this bread looks nice and hearty, like it would keep you well fueled until lunch.

I was born in a country where no matter what, you have to have breakfast... A good and big one - like arepas (corn dough) wih black beans and cheese; arepas (again) whith sardines and tomatoe slices, a huge oatmilk dish, and on, and on... You can see that I love a good meal, and I agree wiht you that breakfast is very important, especially for ours kids. Thanks for the recipe, I'll try it!

Like Kristen, I can't eat until I've been awake for a while. That may be because I skipped breakfast almost everyday in high school and the habit developed. However, I've been trying to get in the habit of eating breakfast, so I'm going to try this recipe.

Breakfast is a big meal for me and I take it very seriously!
If I don't have breakfast I feel depressed all day.Thanks for the recipe, it looks a good one! I'll try it.

This looks GREAT! I wonder, does she have a gluten-free version?

I wish she did, but this is the only one printed in her book...but maybe it be done by substituting gluten-free flour and maybe adding some egg whites?

It's always nice to have nutritious alternatives for those suffering from food allergies like myself. For breakfast, cereals like Erewhon are an essential part of my gluten free breakfast.


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