Five Delicious High Protein, High Fiber No-Fuss Breakfasts – Four of Which Are Not Oatmeal

Whether breakfast is truly the most important meal of the day is debatable. But if you’re a breakfast eater, it’s a good time to set the stage for the rest of the day with a meal that’s not only tasty but healthy. Will I recommend oatmeal? I kind of have to but I don’t eat oatmeal. This feels like a guilty confession to me because a few days ago I watched an interview of attendees at a nutrition conference and every single one ate oatmeal for breakfast. Does that make me a bad dietitian? Maybe – but there are other breakfasts out there besides the venerable oatmeal that are also winners.

When you choose breakfast foods, think both high protein and high fiber. Here are some great – and easy – breakfast combos:

1. Cereal and Milk: Look for a whole grain cereal and even add a little bran cereal to up the fiber. Milk or soy milk are great sources of protein! You can swap out the milk for Greek yogurt if you really want to up the protein power. Add a banana or raisins for some sweetness and more fiber.

2. Peanut Butter and Whole Wheat Toast: Nut butters are filling and a good source of protein. I like peanut butter because it’s tasty and inexpensive. There are lots of whole grain breads out there – you should be able to find one that you like! Top it with some banana slices for a flavor and fiber boost.

3. Cheese Toast: This is a comfort food breakfast! Choose natural cheeses and a whole grain bread that you like!  Cheese is a great source of protein and whole grain breads up the fiber.

4. Hard Boiled Egg and Oatmeal: Eggs give you a high-quality protein and oatmeal is the ultimate breakfast health food! The long cooking, no sugar varieties are best – but not always the most convenient. So, even if you’re not hard core on oatmeal (put me on that list), instant oatmeal is still better than no oatmeal at all. Try the lower sugar varieties – you’ll still get a nice sweet flavor with less sugar than the super sweet regular packets

5. Greek Yogurt Smoothie: This is my go-to breakfast (after my coffee). Everyone’s got their own style on this one but here’s mine: calcium-added orange juice, cranberry juice, vanilla Greek yogurt, half a banana, and frozen blueberries. The sky’s the limit on your creativity. Some people like to add in some greens like kale or spinach to boost the nutrition quotient!

Not every breakfast you eat has to be the ultimate in health value. Who doesn’t love pancakes and bacon on the weekend? Or a special brunch with friends? So never feel guilty about a rich breakfast once a week or so.

Beth Kitchin, PhD, RDN
Assistant Professor, Nutrition Sciences

Director, Media & Community Engagement
University of Alabama at Birmingham

Don't Gain the "Quarantine 15"

People are calling it the “Quarantine 15” – a play on the “Freshman 15”.  While the “Freshman 15” sounded catchy, it wasn’t really accurate. Studies show that the average college freshman doesn’t actually gain 15 pounds during that first year. How it turns out for the Quarantine 15 remains to be seen. But most of us would rather not gain any weight during this time of upheaval.

How can you meet this challenge? It’s different for everyone. Some people are still going to jobs – jobs that are now filled with the stress of keeping yourself and others healthy. Some people have lost jobs and income, increasing anxiety, stress, and maybe even depression. Others are lucky enough to be working from home which has its own challenges.

Here are some tips that may help you keep your wait in check during the pandemic. They won’t work for everyone – but they’re a good place to start:

·      Eat Regular Meals and Snacks. Hunger is the enemy of weight control. It’s easy to get off schedule so make sure you schedule times to eat and focus on your meals.

·      Focus on Fiber. Aim for about 30 grams of fiber every day. Studies show that eating the right amount of fiber can help you avoid weight gain. If you haven’t been getting much fiber, getting more may actually help you lose weight. Where do you get fiber? Fruits, vegetables, and whole grains are the main sources. Read labels on packaged foods to get a feel for their fiber content. Fresh fruits and vegetables may not come with labels, but most have 3 to 5 grams per serving.

·      Track Weight Changes. This is not pleasant, but it can be revealing. If you have scale, weigh yourself every few days. If you see your weight creeping up, this is your signal to tune in to where you may be eating too much or not exercising enough. I track my weight by my clothes. The problem there is that I’m wearing yoga pants pretty much every day. So, what I do is once a week I try on my most unforgiving dress. It’s one of my favorite dresses – and it’s also a dress that if I gain just a few pounds, it’s tight. Really tight! If it starts to feel a little snug, I know it’s time to cut back a bit! I call this my Fashion Fix!

·      Go Outside and Walk. We’re fortunate that the pandemic happened when the weather is getting warm. Walking has obvious physical benefits, but I am finding that it helps my mood. When you go for a walk, you see that the world is still out there, people are walking, doing yard work, and waving – all from a distance but it is still heartening and mood-boosting!

·      Have a Dance Party for One. Another option for mood boosting exercise is the home dance party. I have weights that I use to work out and I put on some of my favorite old tunes from my college days and breakout between sets (but only when my boyfriend is not around!). I sometimes do a dance when I find my motivation to work waning. It perks me up and helps me feel better when I start to feel down.

·      Write It Down. If you find that you’re gaining weight, keep a food record for a few days. Keeping a food record does two things: it helps you pinpoint problem areas and it also changes what you eat by boosting your awareness of what and how much you’re eating.

I hope that at least some of these tips are helpful for you. Everyone’s situation is different. I know some people who have said “I just can’t think about my weight right now, there are just too many other things I’m worried about”. Focusing on mental and emotional wellbeing should always take first place in the contest for our attention. But as you ease into the new reality (whatever that ends up being), you may find yourself ready to shift your focus. The bottom line is take care of what’s important to you when it’s important to you.

Beth Kitchin PhD RDN
Assistant Professor, Nutrition Sciences

University of Alabama at Birmingham

Beware Bogus Coronavirus Treatments

Why is the coronavirus so scary? One of the biggest reasons is that it’s new and we just don’t know enough about it. Since we’ve never been exposed to it, no one has immunity. There is no vaccine yet. There is no treatment if you get it. While most people who get it will recover, it does seem to have a higher rate of death than the flu and it may be even more contagious. This makes the environment ripe for scam products promising protection from the virus.

Last week, the U.S. Food and Drug Administration (FDA) and the Federal Trade Commission (FTC) sent warning letters to these 7 companies for selling fraudulent products to treat or prevent coronavirus:

1.    Vital Silver

2.    Quinessence Aromatherapy

3.    N-ergetics

4.    GuruNanda

5.    Vivify Holistic Clinic

6.    Herbal Amy

7.    The Jim Bakker Show

What exactly are these other companies selling? Several, including The Jim Bakker Show, are selling colloidal silver products. This isn’t the first time these agencies have warned companies about colloidal silver. Many claim that it is an antiviral and an antibiotic – but no evidence supports these claims. Colloidal silver supplements can be dangerous. Chronic use can cause argyria – a permanent bluing of the skin and the whites of the eyes. It may also cause bone marrow damage and cancer of the blood and bone marrow. Other products are teas, essential oils, and herbal extracts.

In addition to these federal agencies coming down on bogus products, the New York State attorney general issued a “cease and desist” order to radio host Alex Jones for promoting his “Superblue” toothpaste as preventing the virus.

What do you need to know? There are no known natural or pharmaceutical products that will prevent or treat the coronavirus. There are no foods or diets that will treat or prevent the virus. You may also be seeing other nutrients like zinc, vitamin D, and vitamin C being pushed on social media. None of these will fight a virus. What works? You’ve heard it over and over: wash your hands, don’t touch your face, and social distancing.

I'll be posting a lot over the coming weeks on how to maximize your health with nutrition, how to grocery shop, and how to minimize food waste. You can follow me: 

On Facebook: UAB Nutrition Trends 

On YouTube: Beth Kitchin PhD RDN

Where should you go for accurate information about this fast-moving story?

Best Websites for Information on the Coronavirus: 

UAB Coronavirus: www.uab.edu/news/coronavirus/about

The Centers for Disease Control: www.cdc.gov/coronavirus

Beth Kitchin PhD RDN

Assistant Professor & Director of Media & Community Engagement 

UAB Nutrition Sciences