Chapter Two

By Ray & Frances Foster



Breakfast needs to be given the time and attention that it deserves. Eating a hearty, delicious, and nutritious break-fast will positively affect your whole day and your level of efficiency, energy and performance. Breakfast is either the easiest or the most difficult meal to prepare. It all depends upon your attitude and pre-planning.

What to eat in the morning starts the evening before. For most people there is not enough time to prepare everything in the morning. For this reason it is important to begin preparation the evening before. Part of the preparation for a good breakfast in the morning is going to bed with an empty stomach. Some people claim that they "just aren’t hungry in the morning!" Going to bed with an empty stomach guarantees hunger in the morning! This means that your last meal should be at least 3-5 hours before retiring. If you have a third meal, it should be light, such as fruit and toast; something that will be digested within a few hours before you go to bed. This gives the stomach and intestines much needed rest, which allows a sweeter and more peaceful sleep. This single change could solve many of the digestive problems as well as help alleviate much of the insomnia that is a part of our society.

It is at night, before midnight, that growth hormone is produced. This is one of the reasons that sleep before midnight is worth twice the value of sleep after midnight. Adults need growth hormone for body tissue repair. Every day there are repairs needed to our bodies. Growth hormone is a needed part of the normal repair process. Another physiological benefit of getting to bed early is that a hormone named melatonin is produced in the pituitary in the pre-midnight hours and is important in giving a sense of well being. These two hormones are a part of the physiologic "fountain of youth and vitality." If you have the feeling that your "get-up-and-go" has "got-up-and-gone," this single change of regularly going to bed early on an empty stomach will do more for you than anything else to reverse that chronic feeling of fatigue.

One-half hour or more before breakfast, drink 2 glasses (16 oz.) of warm water to rehydrate your body after the night’s fast. Set the table, and put on what you will need in the line of fruit and cereal, etc. Replacing cow’s milk with plant-based milk is a very easy and natural thing to do that greatly enhances the healthfulness of your breakfast. A plant-based milk will go well with cooked or dry cereals, and many kinds are available to buy or easy to make, such as soy, tofu, rice milk, etc. Some people have even discovered that a fruit juice goes well with cereal, or even no milk or juice at all!

To get started on breakfast with a limited appetite, cooked fruit on nut-buttered toast, topped with plant-based milk, makes an appetizing, light breakfast for beginners. Fruits that serve well in a sauce are apples, pears, peaches, prunes, apricots, pineapple, or guavas. If you like fruit sauce for your toast or cereal in the morning, it may be helpful to take what you need out of the freezer the evening before, or soak dried fruit. Whatever juice or water you soak it in may be heated and thickened with cornstarch in the morning, making a thicker sauce. If your fruit is in cans or jars, just set it out ready for use. Thickened cooked tomatoes with whole or ground-up peanuts or peanut butter make a wonderful sauce to go over toast or cereal in the morning. Half a fresh grapefruit is an especially nice beginning for breakfast; and for a treat, how about a ripe banana with a little almond butter lightly added?

Homemade or store-bought granola can be added to any breakfast menu. (Some store-bought granolas can have a lot of sugar and fat added, so look at the label to see what the ingredients are!) It may be eaten plain, or with plant-based milk. Granola can also be eaten as a cooked cereal with fresh or cooked fruit and plant-based milk or juice.

Feeling famished in the morning? How about a "mountain" for breakfast? To build, place a slice of nut-buttered toast in the bottom of your bowl. Next add cooked cereal and cooked or fresh fruit, sprinkle with granola and top with a plant-based milk or cream. (Plant-based cream is plant-based milk with less water.) For those with a sweet tooth, raisins or dates make a tasty addition to any of the breakfast foods described.

If you would like a cooked, whole-grain cereal, put the dry whole-grain cereal (such as cracked wheat, oatmeal or any whole grain—cracked, whole, or mixed) into a slow cooker the night before and set it on low. Cover with 2-3 inches of water and cook on low all night. (For more details on proportions, see the chapter Recipes to Try at the end of the book.) It will be steaming hot, ready to eat in the morning as the centerpiece of a good breakfast. Dates, raisins, nuts, coconut, or any fresh or dried fruit go well with cooked cereal. (Chewing the dry or cooked cereal thoroughly and mixing it well with the saliva helps the digestion of carbohydrates and makes it sweeter with the chewing!) Find out where you can buy bulk grains and have a good supply of different whole grains on hand for this purpose. To store grains in bulk, 45-gallon steel drums are ideal. They can be obtained from bakeries or restaurants that buy oil or other food ingredients in bulk. A 45-gallon drum will protect the grain from moths, mice, and insects that might like to eat the grain. If weevils or other bugs are a problem, make the contents of the drum sterile by using dry ice. Place about one pound of dry ice on the top of the contents of the drum and seal the lid of the drum as tightly as you can. The dry ice will displace all the oxygen with carbon dioxide and nothing can live in the drum until it is opened. This will insure good storage for as long as needed. A strike or a crop failure will impact you less if you have bulk food on hand.

Enjoy Your Food!


It is most important to enjoy your food. Take time to chew your food well before you swallow it. The longer you chew your food, the more taste enjoyment you will get from it. Eat with an attitude of joy and gratitude. Peace and thankfulness are great digestive aids!

Hard Physical Labor


What about beans for breakfast? Sounds crazy? Try it! Your usual breakfast may be changed as desired, and a vegetable-type meal eaten at breakfast. In other words, lunch can be eaten in the morning just fine. This is especially helpful when you will need a lot of endurance to do hard manual labor before your noon meal. Lentils, garbanzos, pinto beans, split peas, baby or large limas, black beans, and a host of other legumes make a wonderful, tasty and nutritious, warm and comforting meal for breakfast. Legumes can be eaten over toast or rice and may be cooked the day before in a pressure cooker or may be put in a slow cooker overnight. Even raw shelled peanuts may be cooked as beans and enjoyed in moderation. Peanuts are very rich, high in calories and good fat. Beans and grains go well with either fruits or vegetables; however, it is best not to mix fruits and vegetables at the same meal. This advice is based on their respective digestive times. (See Batch-Mode Digestion, chapter 4.)

Tofu can be cooked and served in a variety of ways for those who have the idea that eggs are essential for breakfast. There are many vegetarian "fake meats" that might be useful for those transitioning from a "bacon and eggs" breakfast. These items can be found at your local health food store and some grocery stores in the nutrition section. However, use these sparingly and only when "transitioning" as they are highly processed.

Coffee and Doughnuts


Need a substitute for the "coffee and doughnuts" breakfast? There is a wide selection of grain drinks such as Pero or Postum, and herbal teas that will serve well for a transition from tea or coffee. After eating fresh or cooked fruits and using raisins for sweetening for a while, you will find that glazed doughnuts are not as wonderful as you once thought! Try it out for a month and see if what before seemed normal and nice becomes icky-sweet and even repulsive!

P.S. The best stimulant to get you going in the morning is a cold shower following your warm shower in the morning. (Did you shudder?) Rub your body briskly with the towel and you will have some extra exercise thrown in for good measure!

Little by Little


While in transition from a less ideal to a more nutritious breakfast, "little by little" is the operative motto. Start out with the special breakfast on Sundays, or Saturdays. Then, when comfortable with the better breakfast, do it two, then three times a week until, over a period of weeks or months, every breakfast is special.



Be Regular

The body works best on a schedule. Eat breakfast close to the same time each day. If able to go for a 5 or a 10-minute relaxing walk after breakfast—this is ideal. Otherwise, plan to take a relaxing walk sometime during the day. If no other time is available, walk when you would otherwise be eating supper in the evening.

Details, Details


Variations (as above) may be used for breakfast. The special day of the week may be honored with a special breakfast. The point of several suggestions for breakfast is not that something different every day is necessary. The body likes regularity and knowing what is next. The point is that there are lots of options. Choose the breakfasts that you enjoy the most. Make variations on that favorite theme.

Attitude is a key factor in making any change in our lives—and so it is with breakfast also. Research was done on how to classify people in relation to taking blood pressure medication. The report of this research was titled: "Heartstyles: Profiles in Hypertension," and the research was sponsored by a drug company(1). It was important to them to know what attitudes people had toward taking their blood pressure medication. It was found that the 727 people studied could be recognized as forming four groups. It is likely that there are, in comparison, the same four groups of breakfast eaters. Here are the four groups of people who took their blood pressure medication:

Group 1 they called "Actively Attentives" who were careful and diligent in all that they did. This group had the least amount of side effects from their medication, only 28% experiened them.

Group 2 was called "Nonchalant Newcomers." 36% of this group had side effects from their medication. These were characterized by their name.

Group 3 was called "Honestly Overwhelmed" who found it hard to follow a treatment plan. 36% of these people also had side effects from their medication.

Group 4 was called "Mainly Meds" who would rather take medication than change their life-style to cure their hypertension. 30% of these had side effects from their blood pressure medication.

Which group you are in would be determined by the ease, or lack thereof, with which you prepare breakfast and the level of "side effects." Unlike taking drugs, the "side effects" of eating a good breakfast are all positive and beneficial. But don’t miss the point: Your attitude toward breakfast eating is crucial. The first thing in preparing breakfast is to tell yourself that breakfast is the most important meal of the day. It may well become the most enjoyable as well! Give yourself and your family time to enjoy it.