Become a Fan of Cereal!

I've been a cereal eater all my life. It's a quick breakfast and an easy way to start the day with a whole grain, a serving of dairy and it's a great vehicle for a fruit serving too. My bowl is usually a smorgasbord of cereals--some Cheerios, with a bit of granola and some ground flax seed to top it all off. Or Raisin Bran with a sprinkle of oats. I also love Go Lean Crunch with a sprinkle of ground flax seed or wheat germ.Generally I slice up half a banana on top in the winter or some fresh berries or peaches in the summer.

My new winter favorite is what I call blue oatmeal. You cook the oatmeal 'til it's just about done and then put in about 1/2 cup of fresh blueberries and cook another 30 seconds to a minute until the blueberries just start to pop.

So now you get the picture--a cereal breakfast doesn't have to be the same day in and out. And the good news is it's super healthy. Besides the benefits mentioned above, research says that it's a habit you should stick with:

• Frequent cereal eaters have healthier body weights--that includes men, women and kids--even if the cereal is pre-sweetened. In the 7-9 year old age group, 50% of kids who ate fewer than 4 servings of cereal in 14 days were overweight compared to only 16% of kids who ate more than 7 servings in 14 days.
• Eating cereal is associated with better nutritional status--especially calcium and fiber intake.
• Cereal can help lower your cholesterol. The soluble fiber found in oats, oat bran and Cheerios can reduce bad LDL cholesterol levels. I've always been a fan of cheerios--for toddlers, it's a perfect finger food, for kids, it's a fun to eat, low sugar cereal. For adults it's a tasty way to start the day.
• Girls who continue to eat cereal regularly are less likely to become overweight during adolescence.
• Because ready to eat cereal is quick to eat, it encourages breakfast eating. Kids who eat breakfast do better on test scores and have fewer problems paying attention in the morning and have reduced absenteeism and tardiness.
• People who have lost 30 pounds or more and kept it off have one thing in common--90% of them eat breakfast and 80% eat cereal and fruit for breakfast.

Just one more word of advice which I think I'll follow: Go Pour Yourself a Bowl!

Healthy Breakfast at Starbucks!

What could be a better way to start your day than with a cup of vanilla latte or flavored steamed milk from Starbucks? A breakfast treat to go along with it that won't undermine your goals of healthy eating.

On a recent trip to Starbucks, when I inquired about the oatmeal, the guy in line in front of me offered up his opinion: "I eat the oatmeal every day--it's great! But today I'm having a chocolate donut!." And that's a healthy eating attitude, my friends--eat healthy most of the time with that occasional splurge...He was not the only guy to order oatmeal during my visit either--a few suits, joggers and students also ordered it. Maybe we should say "Real Men eat Oatmeal!" 

OK, so back to those new items for those watching their waist, cholesterol or general health--in other words, all of us! Here are my two cents on the items I've tried:

Vivanno: Here's the scenario--you're on the road to a meeting and you need something to tide you over until your early dinner. You don't want to spill ketchup on your suit from a burger--or smell like a fast food eatery either. Best choice for a tasty, meal to sip: Vivanno, which is a healthy smoothie containing real banana, whey protein and fiber. I've had the Orange Mango Banana Blend as a lunch replacement and it's filling as well as tasty, which I can tell you from personal experience, is sometimes difficult to achieve when concocting with whey powder!! I've heard from other dietitians that moms with morning sickness have found the Vivanno to go down really well, too. It's also a perfect mid-morning or afternoon snack for Moms-to-be, people trying to gain weight, or as an after workout replacement.

Vivanno Nutrient Breakdown: 270 calories, 5 grams fat, 16 grams protein, 5 grams fiber

Chewy Fruit and Nut Bar: Imagine one of those little fruit and nut granola bar that comes in a little package and leaves you wanting just a little more. Now imagine it baked fresh with the dried fruit still moist and tangy. That's the Chewy Fruit & Nut Bar-great to go with your morning java.

Chewy Fruit and Nut Bar Nutrient Breakdown:  250 calories, 4 grams fiber, 5 grams protein

Perfect Oatmeal: I'm an oatmeal kind of gal, while my husband is not--he says it's because I always put cinnamon and spice in it. Well, what he liked about this oatmeal was it's purity--no extra spices, unless you put your own! I liked the fact that the brown sugar was pre-measured in a little packet, which ended up being the perfect amount of added sweetness. The dried fruit, also in a little pouch, was nice and moist and contained raisins, currants and cranberries-which again added the perfect touch of sweet and sour.  A nut medley pouch also came with--giving the customer the option of putting it or not. This is great for those allergic to nuts, because there is no chance of cross contamination.

Perfect Oatmeal Nutrient Breakdown: up to 390 calories, depending on the toppings, and 1.5 servings of whole grains.

Apple Bran Muffin: OK, so if you have ever tried to bake with whole grains, you know that it's an art. Consider this a masterpiece! It's made with whole wheat flour, oats and wheat bran and has apples, tart cherries and honey. I like the nutrient balance--being high in fiber and protein for a muffin--which means it's probably going to carry you until lunch! Bran muffins tend to be either very dry, or greasy--this was neither, telling me that while not fat-free, it probably has a moderate but not excessive fat content.

Apple Bran Muffin Nutrient Breakdown: 330 calories, 7 grams fiber, 7 grams protein.

The Bottom Line: Do your diet a favor this holiday season--eat regular meals and snacks starting with breakfast to keep your energy up and your stress level down. Starbucks makes it easy with their healthy new breakfast options.