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News | May 22, 2020

Breaking the fast

By Justine Duchon

‘Breakfast is the most important meal of the day’ is a common phrase, but one often ignored. Breaking a fast with the first meal of the day is an important part of having a healthy, balanced diet and life. What makes breakfast so important?

According to the American Heart Association, research has shown that people who skip breakfast tend to have a higher body mass index. Additionally, people who skip breakfast may be at increased risk of developing chronic diseases such as cardiovascular disease, diabetes and hypertension. Fueling the body with a balanced meal within one to two hours of waking may help keep energy levels more balanced and prevent excess hunger, reducing overeating patterns throughout the day.
Starting the day with a balanced meal including protein, fiber rich carbohydrates and healthy fats provides energy and a feeling of being full until lunchtime.

There are many reasons people may skip breakfast in the morning, such as lack of time, not feeling hungry and even feelings of frustration with not knowing what to eat.

One quick and easy meal with many variations that provides a nutritionally balanced meal is overnight oatmeal. The below recipe is quick, easy, and of course, delicious. A good balance of protein from Greek yogurt and nuts, fiber rich carbohydrates provided through oatmeal and fruit, and healthy fats from nuts or nut butter may help keep energy levels up to tackle morning activities.
Serving size: 1 serving
  • ½ cup old fashioned rolled oats, uncooked
  • ½ cup water
  • 2/3 cup of plain Greek yogurt or one 5.3 oz. single serve Greek yogurt
  • ½ banana or ½ cup fresh or frozen fruit
  • 1 Tbsp. nuts or nut butter
  • ½ tsp. cinnamon (optional per preference)
  1. In a 1 pint mason jar, add oatmeal and water. Stir to combine. Add a dash of cinnamon or spice if desired
  2. Next, layer with Greek yogurt, then fruit and/or nuts.
  3. Place lid back on mason jar and put into the refrigerator overnight, at least 5-6 hours.
  4. The next morning, grab it out of the fridge. This can be eaten cold or may be heated for a warm breakfast. If warming in a microwave, remember to remove the metal lid. Heat for 30 seconds, stir. Heat for another 30 seconds, if desired.
Nutrition Facts (Per serving): 420 calories; 10.5 g Fat; 53 g Carbohydrates; 26.5 g Protein
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