Why is it important to have a healthy breakfast? What is the healthy breakfast criteria?

Breakfast is important because it literally breaks a fast; the overnight fast. Eating a healthy breakfast supplies our bodies with essential nutrients that help keep energy level up throughout the day.

However, we live in a fast paced life, most people eat in a rush or skip their meal.

What will happen when we skip breakfast?
1) Gain Weight
2) Fatigue
3) Not able to concentrate
4) Lack of Energy
5) Raise the risk of heart disease
6) Decrease in metabolism
7) Increase the risk of diabetes

5 Reasons Why Breakfast Is Important

Is the below food a good choice for breakfast?

We should avoid eating smoked or cured meats. Ham, bacon and sausage may contain sodium nitrate, which is converted by your body into a cancer-causing agent. Other examples of food to avoid are salami, prosciutto, deli meat and char siu. 

Reduce the intake of animal-based foods like fried eggs, cheese, butter and milk as they are high in fat and cholesterol contents are increase the risk of heart disease.

Refrain from eating high calorie foods as it contribute to weight gain and obesity. Avoid foods like hash brown, croissant, youtiao, deep fried bun, scallion pancake and jian bing.

Is drinking fruit juices as healthy as eating whole fruits?

Fruit juices are not as nutritious as fruits in their original forms. Fruits contain many beneficial nutrients, such as dietary fiber, that are stored in their skins and pulps. But the skin and pulp are often removed during the juicing process. By extracting juice from fruits, we get a substance that is rich in fructose and stripped of fiber. This means that we take in more calories when drinking fruit juice compared to eating whole fruits.

What is the healthy breakfast criteria?

1) High in dietary fiber - Psyllium husk
2) Soy - high in plant protein, 2 times protein in meat, 3 times protein in eggs and 12 times proteins in cow's milk
3) Wide variety of fruits and vegetables of different colors.

Here are the ingredients of Vegecolor, Nutrifresh and Everstay-D

Ingredients for Vegecolor

Ingredients for Everstay D

Ingredients for Nutrifresh

Read on my other posts

• How to prepare 28 types of vegetables in a minute?
• What are the criteria when choosing health food?
• Taking Oxyginberry to help body self produce collagen

Pei Lin LEE

Lifestyle Coach

8332 3173

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How to eat more than 10 types of fruits and vegetables in one day?

Diseases have to break the immune system's line of defence before the body can succumb to them. Disease rates are rising because of lack of awareness about protecting the immune system and exposure to factors that weaken immunity, such as environmental pollution, unhealthy diet, drug abuse and stress. These cause the immune system to be under attack and prone to infection, resulting in poor health. 

Research has shown that a diet rich in a large variety of plant foods can enhance health without any harmful side effects. This is because plant foods contain abundance of antioxidants, phytochemicals and polysaccharides-nutrients bestowed by Nature to help us prevent diseases.

In order to increase fruits and vegetable intake in our family diet, today I have prepared vegetables juice for my family. The ingredients are Japanese cucumber, some red cabbage, green apple, kale, beet root, chia seed, Greek yogurt and a tablespoon of honey. In total there are 8 ingredients in my juice. Firstly dice all vegetable into cubes or small pieces. Next place the ingredients in a powerful blender to make the juice have a smooth consistency.



An alternative convenient way to eat more than 15 types of fruits and vegetables is to take a ready-mix sachet drink of organic and wholesome food. This sachet contains 15 fruits and vegetables. They are Soybeans, Grape, Banana, Pineapple, Asparagus, Barley, Broccoli, Cabbage, Cantaloupe, Carrot, Citrus Peel, Honeydew, Peas, Pear, Peach, Grapefruit, Lemon, Rice Powder.   

How to raise a good eater? My secret - Practice Patience and Perseverance

I always have parents inquire about my children breakfast and their diet. In this page, I will blog on my children breakfast, the challenge I receive when I change their breakfast or introduce new food, and how I overcome the challenges.

Parents have to be a role model to the children when introducing new food and practicing perseverance. When it comes to raising good eaters in the family, my key to success is practice, patience and perseverance. I have been receiving comments and questions on how I am able to get the kids eat healthy food like taking green juice and taking fruits as breakfast in the morning. Firstly, parents have to be the role model eating the food when introducing the children new food. 

Since the last  Dr Chen's health talk on 13th September , our family has change our breakfast diet. We start out morning with plain water. The kids will take   Nutrifresh (soy beverage with 15 types of fruits and vegetables) and  Aromatic beverage (high in natural calcium and plant base amino acids

and a bowl of fruits every morning. The types of fruits are apples, pears, avocados, persimmons, kiwis, blueberries, strawberries, honey dew melon, bananas, dragon fruits and oranges. We will have different fruits through out the week.

W is having his nutritious drink  nutrifresh and aromatic beverage aromatic beverage with pear, persimmons, apple and kiwi.

K is having apple, persimmons, bananas and pears.

Resistance in the house when we change our morning routine

Previously, our morning breakfast consisted of either pancakes, home made bread, egg sandwiches or banana cakes. I started to notice that my kids diet are very high in carbohydrates. The butter in sandwiches, eggs and mayonnaise in sandwiches are high in fat, cholesterol and calories. On top of the morning breakfast, they will have the same food around 10:00am in school. 

My mother would tell me, they are kids and can take mayonnaise, butter and eggs for breakfast. However, I was telling myself when the kids eat eggs, bread, mayonnaise for most part of their life as breakfast during childhood and teenage year. Do you think it is easy to change their diet when they grow to adult and old age?

Since the last  Dr Chen's heatlh talk on 13th September, I understand of the importance of having breakfast that are low in calories, high in fiber, no oil or sugar and cholesterol that is beneficial to optimal health. I will be attending her health talk health talk on 22nd November for more health knowledge. 

My kids accepted the breakfast of having fruits well during the first week, however my second son (W) started complaining on the second week. W was whining and told me that he did not want to eat the fruits. I negotiated with him that he can take half the bowl of fruits and then have bread. W agreed but most of the time he would finish his whole bowl of fruit. By the time he finishes his fruits, he will be so full that he does not want any bread. Whenever, I get my older two to corporate with my breakfast routine, the youngest K will just follow sister and brother.

We have been having the fruit for breakfast for 2.5 months and the kids are accepting well. 

Instilling Perseverance in children

This Book Web caught my eye when we visited the library. Since perseverance is a necessary ingredients for student achievement, it needs to be encouraged. Helping children learn to be patient and to persist in spite of failure are attributes that will contribute to their future success. Feel free to message me if you want a list of kids books on instilling perseverance or head down to the local library to get a copy of book web.

See other blogs here

• Importance of collagen in health
• How can you prevent your children from scarlet fever and HFMD?
• Oxyginberry vs Other collagen products

Pei Lin LEE

83323173

Eat healthy Live Happy.

Do you know drinking animals' milk leaches out more calcium?

It is so important to obtain the right nutrition knowledge through the science of Nutritional Immunology. Watch the you tube in the link (in Cantonese).

http://fooduncovered.org/2014/05/15/rthk-milk/

1) One of the proteins found in milk increases risk of contracting cancer
2) Milk causes more allergies
3) Milk increases risk of bone fracture
4)Will result in high acidity in human body

Nutrifresh is a  wholesome soy beverage with fiber, fruit and vegetable using cutting edge technology to retain the nutrients.

Contact us  for a copy! They are not available at any book stores!

We provide workshops and complimentary one to one consultation. Contact me for more information.

"Eat Healthy Live Happy."

Pei Lin LEE
83323173

Before and After knowing Nutritional Immunology

Before knowing Nutritional Immunology
This is how I maintain my family health 10 months ago. I have two big boxes of medicine kit. At least one child will fall sick once a month and spread the sickness to my other healthy family member. Whenever I travel I will bring my nebulizer and medication along with us.

http://thewholesomefood.blogspot.sg/2015/06/how-do-i-get-to-know-nutritional.html

After knowing Nutritional Immunology
My children have not visited the doctor for the past 8 months. Even if they falls sick, they generally recover in a few days while consuming wholesome food. I no longer have to worry about my kids getting sick and infection spreading among my family.