9 Ingredients To Make Your Breakfast More Healthy

Having a healthier breakfast is as easy as adding any or all of these 9 ingredients. There are so many wonderful healthy consumables to put into your body to maintain or regain good health. I have found that adding these ingredients to my daily work week breakfast cereal is a great way to get a lot in all at once. I eat a variety of hot cereals during the week. I eat oatmeal, oat bran, corn meal, 9 grain cereal, and home made granola using a 6 way rolled grain. Below I have listed some of those healthy items I eat by putting them in my morning cereal. I'm sure you can find other healthy items to include in your morning routine as well.  Here's to a Healthier Breakfast!

1. Flax Seeds: 

  • (Ground – if you don’t grind them, they don’t produce the many benefits listed below. I just grind them in my blender. Once ground, store in fridge.) 
  • Walnuts and fish are excellent sources of omega-3s, but so are flaxseeds. The recommended daily intake (RDI) of omega-3s is 1.1 grams a day, and one tablespoon of flaxseed offers 1.8 grams. (We use 2 Tablespoons daily. Can take up to 5 Tablespoons daily) 
  • The omega-3s in flaxseed can help reduce the inflammation that leads to conditions such as asthma, rheumatoid arthritis, migraine headaches, and osteoporosis.
  • Alpha-linolenic acid (ALA) is one kind of omega-3s that is found in flaxseeds, and this fat helps promote bone health.
  • Flaxseed is known to lower total cholesterol and LDL cholesterol levels, and it may lower blood pressure — all essential elements to having a healthy heart.
  • Whole flaxseeds are great sources of fiber. One tablespoon contains three grams of fiber, so they can help prevent constipation.
  • Lignans, the fibers found in flaxseed, promote regular digestion and are thought to have a role in breast cancer prevention.
  • Sprinkle ground flaxseed on your cereal, oatmeal, yogurt, salad, sandwiches, pancakes and smoothies. We also like it on ice cream; provides a nice nutty flavor. 
  • Use ground flaxseed as an egg substitute in baked goods. Just mix one teaspoon of ground flaxseed and 1/4 cup of water for every egg to be replaced.


2. Cinnamon: 

  • Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol. (We take up to 2 teaspoons daily.)
  • Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.
  • In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.
  • In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.
  • It has an anti-clotting effect on the blood.
  • In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month. 
  • When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative. 
  • One study found that smelling cinnamon boosts cognitive function and memory.
  • Researchers at Kansas State University found that cinnamon fights the E. coli bacteria in unpasteurized juices
  • Cinnamon is a great source of manganese, fiber, iron, and calcium


3. Shredded Coconut: 

  • Shredded coconut is made by mechanically breaking down the copra, the dried kernel of the fruit. Normally served dried, shredded coconut maintains all of the fiber and the macro-nutrients present in its fresh form; this includes a high content of saturated fat and the highly-prized medium-chain fatty acids, only found in such concentrations in the coconut. 
  • The unusual nutritional make-up of the coconut results in a range of unusual benefits, from improved cardiovascular health to positive effects on the fat-burning process
Cardiovascular Health 
  • Shredded coconut may aid the health of the heart due to the coconut's oil content, which totals 60 percent of the dry weight. Although the reputation of saturated fats remains poor in the eyes of the public, coconut oil has shown to aid cardiovascular health in a range of experiments. 
  • Researchers from the Weston A. Price Foundation report how the consumption of coconut products can lower overall cholesterol, LDL cholesterol, triglycerides and lipoprotein(a), all biomarkers linked with higher risk of heart attacks and strokes. The same academics describe how the polyphenol content in the oil acts to limit oxidation of LDL cholesterol, itself an important step in the development of arteriosclerosis. The medium-chain fatty acids again take center stage in this regard. 
  • When it is shredded, coconut has less than three percent moisture content and sixty-eight percent oil. It was previously thought this fruit's oil was high in saturated fat, but after studies were conducted that opinion was reversed. It is now considered heart healthy. Its powerful antioxidants neutralize the free radicals that contribute to the buildup of LDL (bad cholesterol). Its healthy fats help the body produce HDL, (good cholesterol). 
Fat Burning 
  • The oil content of shredded coconut appears responsible for the fat-burning effects witnessed by doctors. Dr. Bruce Fife, the author of "The Coconut Oil Miracle," explains how the oil provides a wealth of medium-chain fatty acids that can enhance the fat-burning process in the body. The physician describes how, unlike other fats, these unique compounds travel directly from the intestines to the liver for immediate oxidation. They also burn more easily than other fats, causing an increase in both fat oxidation and the overall metabolic rate. 
  • Those suffering from chronic infections may also benefit from eating shredded coconut, due to the anti-bacterial, anti-viral and anti-fungal properties it contains. The oil is 48% percent lauric acid. This is a fatty acid that stirs up immunity. The body converts the lauric acid into a compound, monolaurin, which keeps viruses and bacteria from compromising healthy cells. This helps reduce heart disease. 
Bone Strength and Weight Loss
  • It contains sterols, which mimic the action of progesterone, (the hormone for bone strength). The oil nourishes the pancreas, so the enzymes can absorb bone fortifying minerals like calcium. It contains medium chain fatty acids, which is a unique fat that goes straight to the liver and is instantly used for fuel. This boosts the metabolic rate which speeds up weight loss and energy levels.  Shredded coconut is a source of unrefined coconut oil, which offers such health benefits as increasing your metabolism rate and keeping your hormones balanced. 
 Coconut Fights Disease
  • The fruit is helpful for the prevention and/or treatment of viral infections such as influenza and the measles as well as yeast infections such as thrush. It can also help relieve arthritis, control diabetes, and prevent osteoporosis. 
Coconut Adds Fiber 
  • Adding shredded coconut to food is a good way to get more fiber in your diet, which helps you feel fuller while eating less and supports regularity. 
Coconut Helps Skin 
  • All coconut products are good for your skin. They fight blemishes such as acne and age spots, and help the skin rejuvenate itself. They can even protect against skin cancer. 


4. Coconut Oil:

Coconut oil is good for weight loss, hair care, skin care, stress relief, maintaining cholesterol levels, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.

3 – 4 tablespoons of unrefined coconut oil can help with weight loss. Try to have at least 1 tablespoon every morning. This oil produces energy instead of being stored as fat. It gives you a more “full” feeling after eating so you tend to eat less as well.

To make your hair shine, massage coconut oil on your scalp. This helps repair damaged hair, prevent dandruff, and helps with lice issues. 

Coconut oil helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Just rub into your skin as often as necessary. It is a great anti-aging product to help reduce wrinkles. 

Got IBS (irritable bowel syndrome) or other digestive problems? How about bad bacteria or parasites? Include coconut oil in your daily routine to get rid of those problems. 

Some good ways to get that oil in your body---add it to your daily hot cereal, use it in place of butter or margarine on toast, mix it in your main dinner entrees, make a salad dressing with it. Note: Coconut oil has a lower threshold for melting than some oils. Just heat it up a bit and it will liquefy.

5. Lecithin Granules:lecithin

• The recommended dose of lecithin granules is two teaspoons a day with meals.

 • Deficiency in this nutrient may help in the development of Huntington's chorea, Parkinson's disease, Alzheimer's disease and cirrhosis of the liver in alcoholics. Used as a preventive measure, a diet rich in Choline may be protective against alcoholic damage.

 • Lecithin Granules: One tablespoon two to three times daily. Recommended therapeutic doses for lipid, neurologic (tardive dyskinesia), and psychiatric disorders is 12-35 grams.

 • Choline has resulted in a significant improvement in children who were seriously developmentally delayed. Lecithin is high in Choline.

 • Lecithin benefits your heart health by promoting healthy circulatory function and supporting the role of "good" HDL cholesterol levels in your bloodstream. 

• Lecithin also has an exceptionally high inositol content, which has been shown to enhance mood and support a positive mental outlook, among other health benefits. One tablespoon of lecithin granules daily not only contains about 1,000 milligrams (1 gram) of inositol, but also over 1,700 milligrams of phosphatidylcholine and over 2,000 milligrams of linoleic acid, an essential fatty acid.

 • It's best to take lecithin in its granule form. You can add it to your favorite foods or mix it up in a shake. 

• Apart from the lecithin benefits for the heart and cardiovascular functions of the body, lecithin is also linked with preventing the onset of gallstones and improves the gallbladder function and health. 

 Treating problems or illnesses related to the functions of the brain such as Alzheimer's disease, amnesia and dementia are associated with soy lecithin benefits (soy lecithin is extracted as a by-product while processing soybean oil and is generally used as a natural emulsifier or stabilizer in various food applications).

Other Lecithin Benefits: 

• Other benefits of soy lecithin includes treatment of bipolar disorder, eczema (generic term for inflammatory conditions of the skin; particularly with vesiculation in the acute stages), fatty liver (hepatic steatosis) and liver disease. Apart from all these, extrapyramidal symptoms, anxiety and dry skin have also been known to be treatable by soy lecithin supplements.

 • Lecithin granules benefits show impressive results in improving cardiovascular health, liver and cell function. They are also beneficial for healthy skin and as said earlier, for treatment of gallstones and other medical conditions. 

• Think less-a-thin! Lecithin helps make you feel full and therefore eating less. It is important to take note of the fact that expecting or nursing mothers should seek professional advice, before including the supplement in their diet. However, some research reveals that intake of lecithin ensures healthy pregnancy and development in the infant. 

• According to some other studies, this product forms an important ingredient in breast enhancing supplements, as it is known to add to the proper functioning of breast cells. Health benefits of lecithin also involve the improvement of the quality and quantity of male semen. Consuming soy lecithin improves prostate secretions making it high in volume and amount.

• Another benefit of lecithin has been found to be related with healthy hair. Healthy hair growth is governed by the amount of protein in the hair. Lecithin benefits for hair mainly support and enhance the required amount of protein for hair growth. Thus lecithin not only maximizes hair growth, but also improves its texture making it strong and shiny.

 • 8 grams of lecithin granules sprinkled onto a fruit salad or blended in a smoothie will ensure that you are getting the benefits and not overdoing it. It’s preferable that you have the lecithin granules rather than the capsules, since the powdering of capsule ingredients usually compromises the quality of the product and reduces effectiveness.
6. Ginger:ginger

• Ginger is great for morning sickness and motion sickness. I personally have taken ginger root for motion sickness and know it really works. As for morning sickness, well…after 5 pregnancies, I’ve never experienced morning sickness. I’ve been blessed. 

 • Ginger is also great to take when you are bloated from over eating at your favorite buffet or restaurant. If you thought some of your food was not prepared exactly to correct temperature, you better take a ginger root capsule, or eat some ginger root slices immediately. It will help  and fight off food poisoning and bloating

 • Ginger helps with migraines and menstrual cramps. It’s a great pain reliever. To treat muscle pain, take 2 grams of either cooked or raw ginger daily.

 • Ginger boosts your immune system. It helps with colds, flu, and coughs. Ginger is also a great addition to prevent colon cancer and to help with ovarian cancer.

 • Less flatulence with Ginger use. Fresh ginger combined with cumin and coriander helps to break down high-protein foods such as meat and beans, and lessens the formation of uric acid in the body. With beans, it counters the problems of flatulence.

 • Ginger has the ability to lighten age spots while acting as an energy-booster in aromatherapy spa treatments. Because ginger is energizing and is believed to improve circulation, it is often used in cellulite-reducing treatments. 

• A minimum dose would be 250mg four times daily (with meals and bedtime). If you like the crystallized ginger, one cube is probably 1000 mg of ginger, and one or two a day would be a good dose. This is a very safe herb with virtually no toxicity or interaction with drugs. I personally have about 1/2 teaspoon with my hot cereal.

7. Honey: honey 

Nature’s Energy Booster 

The benefits of honey go beyond its great taste. A great natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural fruit sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar. 

So, to experience these health benefits of honey, here are a few tips for you: 

1. Next time before you go for a workout, take a spoon of honey to enable you to go for the extra mile. 

2. If you are feeling low and lethargic in the morning, instead of reaching out for a can of carbonated energy drink , try honey. Spread it on hot toast or replace the sugar in your tea with it for a refreshing surge of energy.

 3. If your kids are finding hard to cope with the physical strain from the buzzing activities at school, prepare them some sandwiches with honey, butter and ham to make sure they have enough energy to sustain through the day. My kids are delighted when they see me prepare warm honey water in their bottles. They couldn't care a bit about the health benefits of honey, but simply love the taste of it! 

Immunity System Builder 

Amongst the many health benefits of honey it can be a powerful immune system booster. Honey’s antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy and fight disease

Start every brand new day with this cleansing tonic if you want to see this health benefit of honey: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

Honey is Anti-Cancer! Honey does not cure cancer but what many people don't think enough of or have overlooked is - honey possesses carcinogen-preventing and anti-tumour properties! Read: Honey is Anti-Cancer! 

Honey Remedy for Ailments Using Honey

FOR CUTS AND BURNS: For thousands of years, honey has been recognized as one of the most natural home remedies to treat a wide range of ailments and complaints including yeast infection , athlete foot , and arthritis pain. Its antiseptic properties inhibits the growth of certain bacteria and helps keep external wounds clean and free from infection.

Honey has been used as a natural cure in first aid treatment for wounds, burns and cuts as it is able to absorb moisture from the air and promote healing. Its antibacterial properties prevent infection and functions as an anti-inflammatory agent, reducing both swelling and pain, and even scarring. It is widely believed that UMF Manuka is the preferred honey for wound dressing due to its strong antibacterial property. 

FOR HANGOVERS: When you get a hangover from drinking too much alcohol, combat its effects by applying honey remedy. Honey is gentle on the stomach and contains a mix of natural sugars such fructose which is known to speed up the oxidation of alcohol by the liver, acting as a 'sobering' agent. Follow this recipe: 15ml of liquid honey with 80ml of orange juice and 70ml of natural yogurt. Blend them together until smooth. 

FOR SORE THROATS: One of the better known health benefits of honey is that it is able to help treat sore throats. Thanks to its antimicrobial properties, honey not only soothes throats but can also kill certain bacteria that causes the infection. Professional singers commonly use honey to soothe their throats before performances. The Chinese believe that excess "heatiness" in the body causes sore throat and taking honey drink can be helpful. Direction: Take a spoonful of honey to soothe the inflammation or gargle with a mixture of two tablespoons of honey, four tablespoons of lemon juice and a pinch of salt. 

FOR SLEEPLESSNESS: Unable to sleep? Use the famous Milk and Honey Remedy. Take a glass of hot milk with a teaspoon of honey to calm the soul and induce sleep. Or, add 1 or 2 teaspoons of honey to a cup of chamomile tea and sip.

8. Oatmeal:

• Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs. 

• The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.

 • New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.

 • With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.

 • According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn. 

• Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

 • The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

 • Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute... incredible! 

• Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination.

9. Oatbran:oatbran 

One very important point about OAT BRAN is how kind it is to one's digestive system. It is much more gentle than wheat bran which can cause bloating and very acid stomach. 

Health Benefits of Oatbran: 

Cardiovascular Disease: 

1. Soluble fiber from oats lowers cholesterol levels in the blood. Consuming 3 g of soluble fiber from oat products per day (provided by three 28 g servings of oatmeal or one large bowl of oat bran cereal) has been shown to decrease total cholesterol by approximately 
1.8. It is estimated that a 1 reduction in total cholesterol could lower the incidence of coronary heart disease by around 

2. Some studies suggest that oat consumption may reduce blood pressure.

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