Step 1: Prepare Oatmeal-Chia Combo

Begin this salad by making oatmeal in the following manner: add 2 cups water to a pan and heat until boiling. Add to water 2 Tbsp chia seed, 1/2 heaping cup of dry oatmeal, cinnamon to taste, and1/2 Tbsp maple syrup. Stir in ingredients well for about a minute, and then allow the oatmeal to sit without heat for 10+ minutes while preparing the rest of the meal. This will give it time to cool down a bit and as the extra cup of water used to make this dish absorbs into the chia seed. This oatmeal-chia combo can be eaten as is to give you a sound and hearty breakfast, or you can complete the following steps:

Step 2: Prepare a Bed of Romaine Lettuce

Today it is popular to blend greens rather than eat them whole. However, if you would like a breakfast that will take about 5 to 6 hours to fully digest and that will enable steady blood-sugar levels and leave you feeling satiated all the while, then you will want to follow the pattern outlined herein. In this example you will enjoy a non-glueten, low-calorie grain (oatmeal), along with healthful omega-3 fatting acids (chia seeds), plus cinnamon. This combo will top your greens. As an aside, cinnamon has been demonstrated by science to help prevent HIV 1 and 2; it possesses powerful anti-viral properties; it also helps type-2 diabetics maintain healthier glucose and lipid levels in the blood; it is known to activate an anti-oxidant response in the colon that protects the epithelial lining of the colon from cancer; it helps to prohibit Alzheimer's disease; and has even demonstrated a high effectiveness as a mosquito repellant. Add to this its unique flavor and aroma to any dish and you've got a winner. As for breakfast greens, greens are highest in minerals, vitamins, and nutrients and anytime you discover a way to add more greens to breakfast, lunch, or dinner, then you are making a very smart choice.

Step 3: Dice 1/2 Apple and 1/2 Pear 

In this picture we show 1/2 apple and 1/2 pear, diced. While leafy greens and other non-starchy vegetables provide the most minerals and second highest levels of vitamins per calorie consumed, fruit provides the most vitamins and second most minerals per calories consumed. Any fruit or combination of fruits that are in season are a perfect compliment to leafy greens. They are relatively quick to digest compared with the greens, oatmeal, and chia seeds, and thus provide immediate satisfaction, while the greens, oatmeal, and chia seed provide longer-lasting satisfaction.

Step 4: Combine Ingredients into a Satiating Breakfast Salad

After topping your lettuce with the oatmeal combo, then top your oatmeal with fresh fruit. We happen to be in the apple and pear season of the year when making this particular dish, but any choice of fruit is delicious. Give this simple dish a try and discover for yourself just how swiftly and simply it comes together, and how long it satisfies you. 

Special Note: If this dish does not satisfy you for at least five to six hours, be sure to also drink plenty of water before, during, and after your meal. Also, if you are overweight or eat a lot of fat in your diet and this meal does not satisfy you for very long, then it is likely that your leptin-response signaling is impaired. Leptin is a hormone that sends a signal to the brain to turn off the hunger drive.

As you follow our recommendations for what to eat in a day, you will lower fat levels in your blood considerably. Just as insulin response is greatly diminished by elevated lipids in the bloodstream, so too does your body's ability to turn off the hunger drive diminish if the lipids in your bloodstream prevents leptin from being able to signal the brain properly when it is time to turn off your hunger drive. As you learn to eat three properly balanced meals per day, your hunger drive will begin to act as nature intended, your blood sugars will stabilize, and you will not be hungry between meals.

Best!
Jim Simmons