Responsibility and Accountability to Self
My Custom Breakfast Oats+
How and Why I Made a Custom, Nutrient-Packed Breakfast Cereal
The Wake-Up Call: Why I Created a Custom Breakfast Cereal
I sat in the local urgent care waiting room, wondering, “Where did I go wrong?” I eat healthy, exercise, and get enough sleep. Yet, here I was, waiting to be treated for yet another ear infection caused by air travel.
The problem, I learned, is my ear’s Eustachian tubes had collapsed. When descending, I experienced a sharp sensation in my ears due to the change in air pressure. I needed tubes inserted to bypass the collapsed Eustachian tubes.
But that wasn’t the whole story. I was aging, so my body was depleting nutrients faster than it did in my younger years.
The collapse of my eustachian tubes — and subsequent ear-related challenges, including excess pressure, holes that required surgery, and tinnitus — was a wake-up call to pay more attention to my declining health.
I decided to create an instant cereal enriched with nutrient powders that matched my needs. It needed to be easy to travel and easy to use. I was already pill-fatigued from supplements, so adding nutrient powders to breakfast oatmeal was appealing.
As a lifelong passion, I regularly read health and wellness magazines, books, and articles. I’m always on the lookout for ingredients that can support and improve my health and wellness.
I scoured the local grocery store shelves and the online stores but couldn’t find exactly what I needed. This led me to buy and mix the desired ingredients for a custom breakfast oatmeal mix.
Selecting the Right Ingredients
I identified the four primary areas where my 40+ body needed the most significant nutrient boosts:
- Bone Health
- Immune System Support
- Fiber Consumption
- Oxidative Stress Protection
I settled on adding eight ingredient powders to my breakfast oats: eggshells, collagen, camu camu, astaxanthin, reishi mushrooms, cacao, flaxseed, and chia. Sometimes I’ll add other ingredients, like cinnamon or maca root when I have them on hand.
I learned where to obtain the ingredients. Some I found in the local grocery store. Some were online from Amazon or my favorite ingredient company, www.nutricargo.com. (Note: I am not associated with this company, and this is not an affiliate link.)
I’ll tell you why I selected the above four primary areas for focus.
Bone Health
In women, bone mass loss typically begins around 30. The rate of bone loss accelerates significantly during and after menopause, between 45 and 55. Loss of bone mass leads to an increased risk of osteoporosis and fractures.
At around 45, my bone density screening already showed osteopenia — my bone mineral density was lower than average but not low enough to be osteoporosis. Osteopenia was another warning sign to pay attention to my health and figure out how to prevent further bone loss.
The physician prescribed a calcium supplement and Vitamin D & K. As mentioned, I was already pill-fatigued, so I sought another route. I needed a calcium-rich diet. I did add a Vitamin D & K pill supplement.
For the calcium, I chose the richest source of easily digested calcium — finely ground eggshells.
Eggshells are primarily composed of calcium carbonate, the same form of calcium in our bones. Finely ground eggshells provide a natural and bioavailable source of calcium, trace minerals, and collagen-building components essential for maintaining healthy connective tissues, including joints and skin.
To properly prepare the eggshells for digesting, purchase quality eggs, clean and bake the shells, let them cool, then powder them with a coffee grinder or mixer before adding ½ teaspoon to a daily bowl of oats.
I also chose to add powdered, quick-dissolve collagen. Collagen promotes joint health, muscle recovery, and tissue repair, among other benefits.
Immune System Support
Although there is no specific age, the natural process of aging slows the immune system. My health history is brimming with sinus infections, colds, and other upper respiratory infections. Also, my white blood cell counts were getting dangerously close to low.
Diet supplementation improves the odds of keeping your immune system robust.
Reishi mushrooms and cacao are traditional foods that support immune function. They contain bioactive compounds that interact with immune cells and may help regulate the immune system.
I like the flavor of cacao. I add 2T collagen and 2 tsp cocoa, and ¼ cup milk, to my morning coffee.
Astaxanthin (see below) is also an exceptional ingredient for immune system support. According to WebMD, astaxanthin helps activate white blood cells (T-cells) and natural killer (NK) cells.
Fiber Consumption
Aging slows the digestive system. Fiber improves it.
I get the recommended 21+ grams of fiber daily, which is problematic. In fact, according to the National Health and Nutrition Examination Survey, it is estimated that 95% of adults and children do NOT get the recommended amounts of fiber in a day.
Oatmeal contains fiber. Adding flax and chia seeds gives it an added fiber boost.
Flax and chia seeds contain ingredients the body doesn’t produce, Omega-3 fatty acids. They are among the best plant-based sources of alpha-linolenic acid (ALA).
In addition to the fiber they add to the diet, the omega-3 fatty acids in these seeds have numerous health benefits, particularly in supporting heart health.
Oxidative Stress Protection
Oxidative stress causes damage to cells and DNA. A very simplified explanation is that reactive oxygen molecules need to be balanced with antioxidants for the body to fix the damage.
Factors that increase the production and elevate oxidative stress levels are aging, exposure to environmental pollutants, poor diet, chronic disease, and physical and mental stress.
I use CamuCamu and astaxanthin powders to boost my antioxidant intake.
CamuCamu and astaxanthin have high amounts of Vitamin C. A short time ago, my DNA nutrient test detected genetic variants linked to lower-than-average Vitamin C levels.
I suspected I had low levels, even though I take a Vitamin C supplement. Since age 11, I have had outbreaks of cold sores (herpes simplex virus type 1). HSV-1 appears as small, fluid-filled blisters on or around the lips. My research identified low levels of Vitamin C could be causing the outbreaks. By increasing my levels of Vitamin C significantly, the outbreaks have virtually disappeared.
Astaxanthin is known for its exceptional antioxidant properties. Its molecular structure can effectively neutralize free radicals and reactive oxygen species (ROS) in the body, which can cause oxidative damage to cells and tissues.
In nature, astaxanthin protects organisms from the harmful effects of excessive sunlight and oxidative stress. An additional benefit of astaxanthin is that I no longer burn from limited sun exposure. After ten minutes in the sun, my skin would start burning.
Astaxanthin is commonly found in marine organisms such as salmon, trout, shrimp, and krill, which obtain astaxanthin through their diet of algae or other organisms that produce astaxanthin. It’s what gives them their red tint.
Astaxanthin has been shown to have a higher antioxidant capacity than many other antioxidants, like vitamin C, vitamin E, and beta-carotene.
Additionally, astaxanthin can cross both the blood-brain and the blood-retinal barriers, providing antioxidant protection to these vital areas.
Different Ingredients Provide Similar Benefits
These ingredients share certain benefits but differ regarding their specific nutrient compositions and other potential health effects. Each has a specific nutrient composition that provides comprehensive benefits when taken together.
1. Collagen and eggshells: Both collagen and eggshells are sources of collagen-building components and minerals like calcium, which support bone health and can contribute to joint and connective tissue health.
2. Camu Camu and astaxanthin: Camu Camu and astaxanthin are antioxidants that protect cells from oxidative stress. They also have potent anti-inflammatory properties.
3. Reishi mushrooms and cacao: Reishi mushrooms and cacao have potential antioxidant properties. They also have compounds that may contribute to mood improvement and overall well-being.
4. Flaxseed and chia: Flaxseed and chia are both rich in omega-3 fatty acids, dietary fiber, and essential minerals. They support heart health, promote digestive health, and may help regulate blood sugar levels.
The Final Steps: Mixing the Ingredients & Eating
I use a dry mixer, like a Vitamix with the Dry Grains Container, to mix the dry ingredients to make the super custom oatmeal mix. I store the custom mix in the refrigerator.
Each day, I use two heaping tablespoons in a bowl, add boiling water, let it sit to my desired consistency, add yogurt, fruit, or nuts, and enjoy.
Over time, by focusing on the four areas of nutrient support I needed, I have reduced and, in some cases, eliminated many infections and improved my overall well-being.
If you want my recipe, leave me a note, and I’ll share it.
The purpose of this story is to convey information. It should not be interpreted as medical advice. The exact nutrient combinations and dosages will vary with an individual’s needs and health conditions. You will want to consult with a healthcare professional or a registered dietitian before starting any new supplement regimen, especially if you have specific health concerns or are taking medications.
