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My Healthy Breakfast

>> Apr 19, 2010

My annual blood test is scheduled for next month and I balked at what it’s gonna reveal about my diet the past few months L.

So, obviously I need some action plans… starting with regular healthy breakfast, oats daily with dried fruits, raw nuts and seeds. Since CNY, I've been indulging myself...quite unhealthily actually forgetting my "daily oats" regime...but I guess I need to forgo my favourite butter-kaya toast, nasi lemak, roti telur for the next few weeks till my the 'draculas' draw my blood...for test, of course.


4 tbsp of instant oats
200-225ml boiling hot water
½ tsp of ground black sesame seed
1 tsp of ground walnut
1 tsp honey

Serve sprinkled some chopped almond, sunflower seed, pumpkin seed and chopped dried apricot or if you don’t have ground walnut then use chopped walnut. You can also add raisins if you don’t have dried apricots.


Barring any cravings for high fatty food, prawns ands sweets these few weeks, I think I should have a reasonably ‘non-worriable’ report J. Meantime, I shouldn’t be biting my fingernails and increasing my stress level and inevitably raising my LDL levels unnecessarily!”

Here’s some info and quick links I’ll like to share with you… on the health benefits of seeds, nuts and dried fruits.
Source :



Some of the excerpts,

“Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers calledlignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.”

“...Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol."

"... FDA only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g. However that doesn't mean you should restrict yourself to these 7 nuts only. In addition to nuts, seeds such as flax seeds, pumpkin seeds and sunflower seeds may offer the same heart health benefits. Again moderation is the key - limit your intake to 1 to 2 oz of unsalted nuts per day.”

"...Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells. Know your nuts, though, as each has it's own blend of nutritional benefits.

Both are concentrated sources of energy and protein.

What's good about them?
· Eating five or more servings of nuts per week may lower heart attack risk (but as they are high in fat and calories they should be consumed in moderation).
· An almond rich diet can lower cholesterol levels - they are also an excellent source of calcium for vegans.
· Brazil nuts are an excellent source of the antioxidant selenium, thought to protect against cancers (especially prostate cancer) and heart disease risk.
· Walnuts are a good vegetarian source of omega-3s.
· Peanuts (though they are legumes rather than nuts) are an excellent source of manganese.
· All nuts are rich in vitamin E and contain iron, potassium, calcium, phosphorus, magnesium and copper.
· Seeds are a great source of energy and vitamin E.
· Pumpkin and sesame seeds contain phytoestrogens, which may be able to ease menopausal symptoms.

“Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene content of apricots makes them important heart health foods. Beta-carotene helps protect LDL cholesterol from oxidation, which may help prevent heart disease.
Apricots contain nutrients such as vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes' lenses.
Dried apricots The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Researchers who studied over 50,000 registered nurses found women who had the highest vitamin A intake reduced their risk of developing cataracts nearly 40%.”

“Raisins are one of nature’s sweet treats. They provide 70% pure fructose, fat free, cholesterol free, low in sodium, and supply a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium.
Raisins are said to help with bone density, healthy gums and teeth. The key ingredient in raisins is phytonutrients, mainly olenolic acid, protect from gum disease, and cavities. They are also beneficial for your eye sight just as carrots. Use raisins in your oatmeal, or sprinkle on your salad, or in your cooking and baking.”

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2 comments:

Mary Apr 20, 2010, 4:22:00 AM  

Thanks for sharing all the health info. That's a very healthy breakfast. You can try freshly made juices too. Carrots and apple juice is my best. Lots of my friends have benefitted greatly from it. take care. MaryMoh at http://www.keeplearningkeepsmiling.com

Rita May 12, 2010, 9:21:00 PM  

This is perhaps my 12th (?) apologies for missing comment...due to some "who-knows" technical error... Right! I;m working on it.

Thanks for sharing all the health info. That's a very healthy breakfast. You can try freshly made juices too. Carrots and apple juice is my best. Lots of my friends have benefitted greatly from it. take care. MaryMoh at http://www.keeplearningkeepsmiling.com

Posted by Mary to Rita’s Basket at Apr 20, 2010 4:22:00 AM

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