Hey I’m Tim Feeser with Peak-50-Fitness.
Today I’d like to share with you my favorite way to have oatmeal. I have had many bowls of oatmeal in my days, so lots of variety. But over the last few years, I have settled on my favorite bowl of oatmeal, which I have nearly every day for breakfast. It has become my favorite for many reasons, and I really enjoy the combination of what I have added.
My favorite bowl of oatmeal has a dash of cinnamon for a little spice, some blueberries and a few walnuts. Mix it all up and you have a great tasting breakfast, that is also pretty darn healthy.
Healthy you may ask? Yes so let me explain all the powerful health benefits of my go to breakfast.
First, oatmeal is the star of the show here. Oatmeal is sodium free and has been proven to lower cholesterol, which is a growing worldwide problem.
It is also high in fiber, which most people don’t get enough of, and a shortage of fiber over time can increase your risk of colon cancer, one of the deadliest cancers.
Finally, the carbs with a Glycemic Index (GI) score of 55 puts oatmeal’s Glycemic Load (GL) at 14.9, which is in the mid-range of the GL scale. For more information about the GI and GL, you can read my written blogs, “Glycemic Index Explained” and “Glycemic Load Explained” found in the blog section to this site, or the accompanying video by the same name at our YouTube channel Freaky50 Fitness.
Next, we have cinnamon. I love cinnamon and this spice is rated very high in it’s antioxidant content as measured by it’s ORAC value, that could potentially lower your risk of many forms of cancers. If you are not aware of the Oxygen Radical Absorbance Capacity (ORAC) science used to measure a foods antioxidant power to neutralize cancer causing free radicals, check out the my written blog “ORAC Explained” found here on this site, or check out the accompanying video by the same name on our YouTube channel Freaky50 Fitness.
Now Blueberries are one of the fruits rated very high in it’s antioxidant content, so between Blueberries and Cinnamon you’ll be enjoying a breakfast very high in antioxidants. I like to use frozen Blueberries and they thaw quickly when you add them to a hot bowl of oatmeal.
Blueberries also have a low GI score, and the 10.5 carbs for a ½ cup serving equals a GL of 4.2 for blueberries, keeping them in the low GL range.
Walnuts are high in the healthy fats we want, and there have been a few promising studies demonstrating that eating walnuts my lead to improved cardiovascular health.
Walnuts have very little carbs, and with a GI score of 14, which is an estimate equal to the GI Score for peanuts, the GL is insignificant at .3
Finally, the ORAC value for walnuts is fairly high adding more antioxidant power to our bowl.
Like I said, this has become my breakfast most mornings, except on the weekends where I usually enjoy some of my cheat meals, like say, a few donuts or a visit to the International House of Pancakes (IHOP).
I’ll also have a protein drink with my oatmeal.
Here is a summary of why I believe this is a perfect daily breakfast.
First the total calories are reasonable for me at getting to my daily calorie target, which is 2,400, so for each meal I try to be around 400 calories per meal or snack, which in total is 6 meals per day.
Next we get the healthy monounsaturated and polyunsaturated fats we need.
I always try to pay attention to my potassium and sodium numbers, with the goal of getting potassium greater than sodium, which we have here.
I get a good dose of carbs in my first meal of the day, which is my goal, with my carb intake expected to be lower for my last meals. Protein is good at 27.5, as I shoot for 150 to 170 grams per day.
We get a nice start to our fiber target as well.
In total for this breakfast, the GL stays just below the high-end GL range, and I’m ok with a higher GL load for breakfast as long as I can keep the rest of my meals in the low to mid-range
Finally, this breakfast is packed with antioxidant power. Each ingredient has a decent ORAC value, however it should be noted that the ORAC values are not additive, hence there is not a total ORAC value calculated.
Now one of the things I learned while I was working my way toward my six-pack goal was that nutrition is so critical to your success. I found that when I started out with a healthy breakfast, it gave me that “mental momentum” to continue eating healthy throughout the day since my first meal was incredibly healthy.
Getting off to a good start makes you want to keep it going throughout the day.
Well I enjoyed sharing my favorite breakfast, and hope you consider trying it. I think you are going to love it!
I hope this information was useful to you as you strategize on ways to improve your diet, especially starting at breakfast. I thank you for taking the time to read my blog. You can also watch the accompanying video at our YouTube channel Freaky50 Fitness, where we provide ongoing nutrition and fitness tips. Check it out and I encourage you to become a subscriber.