In the latest science-backed battle of the breakfast foods, researchers from the New York Nutrition Obesity Research Center at St. Luke’s Hospital in New York City tested whether a breakfast of corn flakes or oatmeal would help people feel more satiated.

“The total calories were the same, but the oatmeal has eight grams of fiber, whereas the corn flakes have zero.”

Oatmeal, containing the most fiber, was the winner … with some surprising results:

Normal weight participants consumed 30 percent less for lunch when they’d eaten oatmeal for breakfast, compared to cornflakes. But overweight participants ate 50 percent less for lunch after eating oatmeal, as opposed to the cereal.

Further research has tried to explain why fiber is the important ingredient:

One reason fiber is so important: It may cause food to linger in your stomach longer. Researchers tested how long it took oatmeal to digest compared to corn flakes or water using a tracer mixed in with each meal. Oatmeal stuck around the longest.


Blood tests also showed that the sugar in the cornflakes might have also made a difference in hunger levels. “We measured blood sugar before and for about 180 minutes after the meal… For the sugared corn flakes, the blood sugar started falling near the end of the [three hour] period and coincided with increased hunger.”

The obvious conclusion is that the fiber in oatmeal seems to make people feel fuller and leads to them eating a smaller lunch and consuming fewer calories.


Source: Amanda Woerner

Image: Chris Blakeley

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When you’re shopping, look for natural varieties made without added partially hydrogenated oils (trans fats) and other suspect ingredients.

You’ll find that the healthy peanut butter contain the following nutrients:

Vitamin E, magnesium, iron, selenium and vitamin B6.
Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.

Plus, peanut butter is so versatile—what other food transitions seamlessly from breakfast to lunch to dinner to snack and dessert?

Here are links to 5 yummy recipes ranging from breakfast to lunch to dinner to snack and dessert:

Breakfast: PB&J Waffles
Pile your favorite fruit on top of this!

Lunch: Open-Faced PB Banana Sandwich

Snack: Apple & PB ‘Wiches
(Also great for breakfast!)

Dinner: Peanut Butter Spaghetti

Dessert: PB Banana Freeze Pop

Source: Joy Bauer

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Image: Jessica Spengler

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The yummy soup takes only 15 minutes to prepare, and has an amazing velvety texture. Olga shows how to make this in a short video with the following ingredients (for 2 servings):
 

• 4 medium zucchinis
• 1 large onion
• 2 garlic cloves
• 1 tbsp olive oil
• salt and pepper for seasoning

Then there’s the colorful salad with an awesome creamy basil dressing with the following ingredients:
for the Rainbow Salad:
 

• 2 big handfuls of spinach
• 1 handful off watercress
• 1 tomato
• ½ english cucumber
• 4-6 Kalamata olives
• 2 tbsp diced red onion
• 5-6 radishes
• 1 tbsp hemp seeds
• 2 tbsp Creamy Basil Dressing

for the Creamy Basil Dressing:
 
 

• ¾-1 cup basil leaves
• 1 garlic clove
• 4 almonds/pine nuts
• 1 small zucchini
• 4 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tsp sea salt
• ¼ tsp black pepper

Here are the preparation instructions for all 3 parts of this healthy delicious lunch: Creamy Zucchini Soup with a Rainbow Salad and special Basil Dressing:

Only 2 steps to make the Rainbow Salad:
 

1. Dice cucumber, tomato, radishes and red onion.
2. Combine all ingredients in a large bowl. Add the dressing and mix well.

Then 2 more steps to make the Creamy Basil Dressing:
 

1. Combine all ingredients in a blender or food processor and blend for 30 seconds until smooth.
2. Store in the refrigerator in an airtight container for up to 1 week.

And only 3 steps to make the Creamy Zucchini Soup:
 

1. Roughly chop zucchinis and onion and place in the steamer basket.

2. Steam the vegetables for 10-12 minutes.

3. Combine all ingredients in a blender and blend until you reach a smooth consistency.

Watch how Olga does this in the video:

Olga takes this one step further and shows what she typically eats in a whole day on a healthy vegan diet! Watch this video …

This is the vegan diet that Olga follows on a typical day:

Source: Olga Bykina

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