Here’s what longevity experts eat for breakfast to add years to their lives

 When I do eat breakfast, it is just oatmeal and blueberries; these suggestions take too long and I really don't cook anymore due to the complete failure of my doctor and therapists to get my left arm/hand recovered!

Here’s what longevity experts eat for breakfast to add years to their lives

According to scientific research, if you make healthy eating a regular, normal thing, it can increase how long you live up to a full decade — that’s major.

Considering that humans are creatures who favor routine, there’s a good chance that what you eat and drink is the same every morning. Maybe your coffee pot is set to start brewing while you’re still snoozing and you pour yourself a bowl of cereal while you’re still rubbing sleep out of your eyes.  

If you’re going to have the same meal on repeat every morning, it’s worth it to make sure it’s one that adds years to your life, playing into the aforementioned stat. We asked top longevity experts what they eat for breakfast for inspiration, which they share here along with tips for ensuring your breakfast adds years to your life.

An omelet with vegetables is a solid way to start your day off strong with protein and nutrients that are tied to longevity.

What Longevity Experts Eat For Breakfast

Dr. Monisha Bhanote, a quintuple board-certified physician and longevity expert, also incorporates veggies into her breakfast, but she does it in a different way than Sehgal and Ferree. “Two breakfasts I enjoy regularly are coconut yogurt topped with hemp seeds and blueberries, which is quick and easy, and baked purple sweet potato with cashew miso dressing, which is both satisfying and deeply nourishing,” she told HuffPost.

Related video: Eat These 10 Foods to Fight Aging From the Inside Out (The Hearty Soul) “I eat baked, pasture-raised egg bites with mixed organic, colorful vegetables cooked with organic pure olive or avocado oil,” Ferree shared. Sehgal’s breakfast is similar: a veggie omelet made with spinach, tomatoes, mushrooms and, sometimes, a little cheese. “I usually pair it with a side of avocado or some smoked salmon if I’m feeling fancy,” he added.Both of the experts say an egg/veggie breakfast is loaded with nutrients scientifically connected to longevity. “This kind of breakfast is great because it’s loaded with protein, which is great for your musculoskeletal health. The veggies add a bunch of vitamins and antioxidants, as well as fiber, which are great for gut health. Additionally, the healthy fats from the avocado or salmon are awesome for your cardiac and cognitive health,” Sehgal said.One scientific study that took into account more than 18,000 adults found that eating eggs regularly was not only linked to a lower mortality rate, but that it significantly lowered total mortality. As for veggies, you probably won’t be surprised to hear that a veggie-forward diet is linked to lowering the risk for many chronic diseases that can threaten lifespan.

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Dr. Monisha Bhanote, a quintuple board-certified physician and longevity expert, also incorporates veggies into her breakfast, but she does it in a different way than Sehgal and Ferree. “Two breakfasts I enjoy regularly are coconut yogurt topped with hemp seeds and blueberries, which is quick and easy, and baked purple sweet potato with cashew miso dressing, which is both satisfying and deeply nourishing,” she told HuffPost.

Purple sweet potatoes are a staple in Okinawa, a “Blue Zone” where it’s common to live into the triple digits and still be in good health. This specific type of tuber is high in anthocyanins, a type of flavonoids (antioxidants) that help protect against chronic inflammation. The cashew miso dressing Bhanote drizzles on top provides protein and unsaturated fats. 

Must Read: Make Sure You’re Eating These Foods By Your 40s If You Want To Live Longer

When Bhanote opts for coconut yogurt for breakfast, she gets her protein from the yogurt and hemp seeds. “Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids in an optimal ratio, supporting heart health and reducing inflammation,” Bhanote said. She also pointed out that the probiotics in coconut yogurt promote a healthy gut microbiome, which helps reduce inflammation and supports a strong immune system, which are both essential for longevity. The blueberries are high in fiber and antioxidants, which help protect against chronic inflammation.

Tips For Ensuring Your Own Breakfast Adds Years To Your Life

In general, all three experts say that avoiding ultra-processed foods and fatty meats (like sausage or bacon) at breakfast is one big way to ensure your morning meal is adding years to your life instead of subtracting them. Scientific research shows that a diet high in ultra-processed foods is directly linked to reducing lifespan. Similarly, eating red or processed meat regularly increases the risk for cardiovascular disease and certain types of cancer. 

All three experts say minimizing added sugar at breakfast is another way to add years to your life. That means avoiding sugary cereals, flavored yogurts and pastries. 

“For a longevity-supporting breakfast, focus on whole, nutrient-dense foods that provide a balance of healthy fats, proteins and complex carbohydrates. Incorporate plenty of antioxidants from fruits like berries, healthy fats from nuts, seeds, or avocados and fiber-rich vegetables or whole grains,” Sehgal advised. He also said that including probiotic-rich foods like yogurt or miso, as Bhanote’s breakfast does, can support gut health, which plays a critical role in overall well-being and longevity.

Must Read: Longevity Experts Say This ‘Healthy’ Habit Can Take Years Off Your Life

It comes to no surprise that plants reign supreme when it comes to the breakfasts of choice for longevity experts. Consider this a reminder to get your fill of them in the morning. While vegetables are often regulated to lunch and dinner, incorporating them into your breakfast along with an unprocessed protein source is a science-backed way to increase your lifespan. 

Starting your morning by adding years to your life? Not too shabby of a way to start the day. Use it to set the tone and keep the longevity-supporting habits coming. With hope, you’ll be doing them for many, many years to come.

The original version of this story was published on HuffPost at an earlier date.

Related...

• The Best Foods To Eat For A Long Life, According To Longevity Experts
• Longevity Experts Say This ‘Healthy’ Habit Can Take Years Off Your Life
• Longevity Experts Reveal The 6 Things They Personally Never Do
• 10 Everyday Habits That Are Harming Your Longevity The Most
• The Best Foods To Eat For A Long Life, According To Longevity Experts

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The 'blue zone' breakfast that could help you live to 100

Not for me. I'll stick to oatmeal and blueberries.

 The 'blue zone' breakfast that could help you live to 100

Expert Dan Buettner breaks down what people living in blue zones eat to start their day. And it's not what many people eat in the United States.

Video at link.

THE RELATIONSHIP BETWEEN SKIPPING BREAKFAST AND DEMENTIA: A RETROSPECTIVE COHORT STUDY IN OSAKA

I try to get my protein and fiber at breakfast, although I do skip lunch because those are unneeded calories. And since my doctor did nothing to inform me about my lowered metabolism and lower activity post stroke I gained weight, and still 16 years later are working on losing it.

How Protein at Breakfast Can Help You Lose Weight

Lose Weight With These High-Fiber Breakfast Ideas

The lastest here:

THE RELATIONSHIP BETWEEN SKIPPING BREAKFAST AND DEMENTIA: A RETROSPECTIVE COHORT STUDY IN OSAKA

Hitomi Chikama, Reiko Kanaya, Yasushi Takeya, Hiroshi Toki, Ryohei Yamamoto, and Miyae Yamakawa

Author information Copyright and License information Disclaimer

Abstract

In Japan, annual medical checkups are carried out to prevent lifestyle diseases. Studies have found that skipping breakfast is a risk factor for diabetes, and potentially also dementia. This retrospective cohort study aimed to evaluate the relationship between skipping breakfast and dementia in people with diabetes. The eligible cohort was anyone on the National Health Insurance Database of Osaka who had a checkup in FY 2013 and had diabetes (N = 283,410). The cohort was divided into two groups, those who skipped breakfast more than three times a week (7.38%) and those who did not. The database does not allow individuals to be identified. People with diabetes were defined as those prescribed diabetes drugs in the year before the checkup or with HbA1c of 6.5% or higher at the checkup. People with dementia were defined as those prescribed anti-dementia drugs between April 2014 and December 2017. Data also included body mass index (BMI), smoking, sex , age, and prescription of hypolipidemic or blood pressure drugs. Logistic regression analysis was used, with odds ratio (OR) and 95％ confidence interval . Being male, younger, smoking, having lower BMI or HbA1c levels, and drug prescriptions were associated with skipping breakfast. Skipping breakfast was associated with dementia (OR 1.26, 1.14–1.41), as was lower BMI and being older. For people with diabetes, skipping breakfast is a risk factor for obesity and dyslipidemia, which are associated with dementia. This study therefore provides evidence for a health behavior approach to eating breakfast in people with diabetes.

Heart study finds another reason not to skip breakfast

I'm regularly skipping breakfast now with just coffee to lose weight. I'd say this was a simplified choice on the reason for atherosclerosis. They need to do more digging to find the real reason. 
https://www.cbsnews.com/news/skipping-breakfast-heart-health-study/

Middle-aged adults who routinely skip breakfast are more likely to have clogged heart arteries than those who enjoy a big morning meal, a new study finds.
The findings are the latest to link breakfast to better heart health.
They suggest that people who eat breakfast -- especially a hearty one -- are less likely to harbor plaques in their arteries.
Plaques are deposits of fat, calcium and other substances that can build up in arteries, causing them to harden and narrow -- a condition called atherosclerosis. Atherosclerosis can lead to heart attacks, strokes and other complications.
The new study does not prove that skipping breakfast directly harms people's arteries.
"It's not that you skip breakfast, you get plaques," said senior researcher Jose Penalvo, of Tufts University's Friedman School of Nutrition Science and Policy in Boston.
But, he said, there are several reasons that forgoing the morning meal could contribute to the risk of atherosclerosis.

Could eating breakfast boost heart health?

For many people, skipping breakfast is part of a "cluster" of bad habits, said Penalvo. These people tend to eat out a lot, and opt for nutritionally dubious convenience foods, for instance.
On top of that, Penalvo said, skipping breakfast may have negative effects on appetite-regulating hormones, blood sugar and insulin (a hormone that regulates blood sugar).
Prior studies have shown that breakfast fans are less likely to be obese or have diabetes or heart disease.
But the current study actually used objective tests, Penalvo said. The researchers used ultrasound to screen middle-aged adults for "subclinical" atherosclerosis -- early plaque buildup that is not causing any symptoms.
The study included more than 4,000 adults ages 40 to 54 from Spain. Three percent were chronic breakfast-skippers, while 27 percent regularly had a big breakfast. That meant they ate more than 20 percent of their daily calories at their morning meal.
Most people -- 70 percent -- ate a relatively low-calorie breakfast.
It turned out that those three groups also differed in their odds of subclinical atherosclerosis.
Nearly 75 percent of breakfast-skippers showed such plaque buildup. That compared with 57 percent of people who ate a big breakfast, and 64 percent of those who favored a light one.
Breakfast fans were healthier in many ways, the study found. They generally ate more fruits and vegetables, seafood and lean meat, for instance. They were also less likely to be obese or have high blood pressure, diabetes or unhealthy cholesterol levels.
But even with all those factors weighed, breakfast-skipping, itself, was still tied to a higher risk of atherosclerosis.
Kim Larson is a registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics.
She said the findings are important, in part, because many adults -- around 30 percent -- routinely skip breakfast.
And some people, she noted, purposely cut out breakfast when they're trying to lose weight.
That's a bad idea, Larson explained, because of the effects on appetite and eating habits the rest of the day.
"People who skip breakfast generally make up for it later in the day," said Larson, who wasn't involved in the study. In the end, she said, they typically down more calories over the course of the day, versus people who eat breakfast.
The current study did not dig into the nutritional quality of people's breakfast choices. But when it comes to preventing disease, Larson said, "quality matters."
A bagel and coffee is "better than nothing," she noted. However, Larson recommended that breakfast include a healthy mix of protein, carbohydrates and fat.
She acknowledged that time is an obstacle. Many people are rushed in the morning and end up eating a muffin in the car.
But breakfast does not need to be extravagant to be healthy, Larson said. Some of her suggestions: oatmeal with nuts and fruit; whole-grain toast with nut butter; granola mixed with yogurt and fruit; and apple slices with peanut butter.
Penalvo encouraged people to look at it this way: Eating a healthy breakfast is actually an enjoyable way to potentially curb your heart disease risk.
"This is a really positive message," he said.
Of course, breakfast is not a stand-alone solution. Penalvo said it should be part of a generally healthy diet and other good habits such as regular exercise.
The findings were published Oct. 2 in the Journal of the American College of Cardiology.

One handed breakfast sandwich problems

Microwaving these sandwiches on paper towels at work works great except when you need to peel the hot sandwich from the paper towel. The cheese and oils have soaked into the paper gluing it together. Peeling it off one-handed while not burning your fingers doesn't really work. I didn't get any ADL instructions on anything remotely similar to this.

Study: Ice Cream For Breakfast Boosts Brain Performance

This will never be approved for your use because your doctor doesn't read and translate research findings into stroke protocols.  You are completely and totally on your own  and should never eat ice cream in the morning because of its' fuckingly dangerous qualities. I would add it to my coffee, I live dangerously so don't follow me.
http://cwphilly.cbslocal.com/2016/11/23/study-ice-cream-for-breakfast-boosts-brain-performance/?cid=facebook_CBS_Philly
All the years of your parents saying “NO” to ice cream for breakfast may have actually stunted your brilliance.
According to The Telegraph, a new study performed by Yoshihiko Koga, a professor at Kyorin University in Tokyo, revealed that eating a certain amount of ice cream immediately after waking up in the morning can actually make you smarter.
No, you did not misread that!
According to the study, test subjects who indulged in ice cream immediately upon waking up and right before participating in a series of computer exercises had an increased reaction rate and were better able to process information. In order to rule out whether or not the brain was just shocked to a higher level of performance, the same test was done with regular ice-cold water, but the results did not compare.
According to The Guardian, a similar test performed back in 2005 by researchers at the Institute of Psychiatry in London revealed that one spoonful of ice cream gives your brain the same type of pleasure as winning money or listening to your favorite music.
For all you ice cream lovers out there, I’m sure you probably didn’t need science to tell you all of this.

Association of Breakfast Intake With Incident Stroke and Coronary Heart Disease

Interesting, wonder if this would contraindicate the fasting protocols for less dementia? 

Association of Breakfast Intake With Incident Stroke and Coronary Heart Disease

The Japan Public Health Center–Based Study

1. Yasuhiko Kubota, MD;
2. Hiroyasu Iso, MD, PhD;
3. Norie Sawada, MD, PhD;
4. Shoichiro Tsugane, MD, PhD,
5. The JPHC Study Group

+ Author Affiliations

1. From the Public Health, Department of Social Medicine, Osaka University Graduate School of Medicine, Osaka, Japan (Y.K., H.I.); and Epidemiology and Prevention Division, Research Centre for Cancer Prevention and Screening, National Cancer Centre, Tokyo, Japan (N.S., S.T.).

1. Correspondence to Hiroyasu Iso, MD, PhD, MPH, Public Health, Department of Social Medicine, Osaka University Graduate School of Medicine, 565–0871, 2-2, Yamadaoka, Suita, Osaka, Japan. E-mail iso@pbhel.med.osaka-u.ac.jp

Abstract

Background and Purpose—The association between breakfast intake and the risk of cardiovascular disease, including stroke, among Asian people remains unknown. We sought to prospectively investigate whether the omission of breakfast is related to increased risks of stroke and coronary heart disease in general Japanese populations.

Methods—A total of 82 772 participants (38 676 men and 44 096 women) aged 45 to 74 years without histories of cardiovascular disease or cancer were followed up from 1995 to 2010. Participants were classified as having breakfast 0 to 2, 3 to 4, 5 to 6, or 7 times/wk. The hazard ratios of cardiovascular disease were estimated using Cox proportional hazards models.

Results—During the 1 050 030 person-years of follow-up, we documented a total of 4642 incident cases, 3772 strokes (1051 cerebral hemorrhages, 417 subarachnoid hemorrhages, and 2286 cerebral infarctions), and 870 coronary heart disease. Multivariable analysis showed that those consuming no breakfast per week compared with those consuming breakfast everyday had hazard ratios (95% confidence interval; P for trend) of 1.14 (1.01–1.27; 0.013) for total cardiovascular disease, 1.18 (1.04–1.34; 0.007) for total stroke, and 1.36 (1.10–1.70; 0.004) for cerebral hemorrhage. Similar results were observed even after exclusion of early cardiovascular events. No significant association between the frequency of breakfast intake and the risk of coronary heart disease was observed.

Conclusions—The frequency of breakfast intake was inversely associated with the risk of stroke, especially cerebral hemorrhage in Japanese, suggesting that eating breakfast everyday may be beneficial for the prevention of stroke.

Association of breakfast intake with incident stroke and coronary heart disease - Japanese

Not sure that this really proves cause and effect.

Association of breakfast intake with incident stroke and coronary heart disease

he authors sought to prospectively investigate whether the omission of breakfast is related to increased risks of stroke and coronary heart disease in general Japanese populations. The frequency of breakfast intake was inversely associated with the risk of stroke, especially cerebral hemorrhage in Japanese, suggesting that eating breakfast everyday may be beneficial for the prevention of stroke.

Methods

• A total of 82 772 participants (38 676 men and 44 096 women) aged 45 to 74 years without histories of cardiovascular disease or cancer were followed up from 1995 to 2010.
• Participants were classified as having breakfast 0 to 2, 3 to 4, 5 to 6, or 7 times/wk.
• The hazard ratios of cardiovascular disease were estimated using Cox proportional hazards models.

Results

• During the 1 050 030 person–years of follow–up, the authors documented a total of 4642 incident cases, 3772 strokes (1051 cerebral hemorrhages, 417 subarachnoid hemorrhages, and 2286 cerebral infarctions), and 870 coronary heart disease.
• Multivariable analysis showed that those consuming no breakfast per week compared with those consuming breakfast everyday had hazard ratios (95% confidence interval; P for trend) of 1.14 (1.01–1.27; 0.013) for total cardiovascular disease, 1.18 (1.04–1.34; 0.007) for total stroke, and 1.36 (1.10–1.70; 0.004) for cerebral hemorrhage.
• Similar results were observed even after exclusion of early cardiovascular events.
• No significant association between the frequency of breakfast intake and the risk of coronary heart disease was observed.

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