Breakfast - Don’t Leave Home Without It

Breaking the fast has never been more important. We’re all in a hurry, but not making time for breakfast is a huge mistake. A study published in the American Journal of Clinical Nutrition found that people who ate breakfast did better on memory tests. Breakfast eaters think faster and clearer, solve problems more easily and are less likely to be irritable during the day.

Earlier studies found that children who ate breakfast had better scores in mental performance compared with those who did not. A Canadian study found that healthy elderly men and women experienced increased memory performance when they ate breakfast. Seems that everyone does better when they eat that all important first meal of the day.

When you wake up your body and your brain need fuel. Breakfast provides the fuel that the body needs for numerous tasks, including those that rely on memory.

Skipping breakfast may sound like a great way to save on calories, but breakfast skippers ended up eating the calories they missed at breakfast by eating more throughout the day. In a study published by Obesity Research people who lose weight and maintain that weight loss are breakfast addicts not abstainers.

According to Harvard Men's Health Watch February 2005, a high fibre cereal, non-fat milk and fruit make an ideal breakfast that cuts down the risk of many health problems.
So break out your old cereal bowl and fill it with whole grain Cheerio’s, Nature’s Path Heritage Flakes or Raisin Bran, sprinkle with Kellogg’s Bran Buds and serve with non fat milk or low fat soy milk. Have a glass of calcium fortified orange juice and your body and brain are off to the races.

The most important meal of the day really is the first one. If you want your brain to function at it’s best as well as maintain a healthy weight, don't leave home without breakfast.


Here are some ideas to help you on your way.


Breakfast #1 The Traditional
1 bowl of whole grain cereal - I like Nature’s Path www.naturespath.com or try Cheerio’s
2 tbsp. Kellogg’s Bran Buds - a great source of soluble fibre
1 - 2 tbsp. Ground flax another source of soluble fibre www.flaxcouncil.ca
1 - 1 ½ cups skim milk or low fat soy milk
Optional - sprinkle with ½ cup berries
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice


Breakfast #2- For the Hot Cereal Lover
1 bowl cooked cereal - Steel Cut Oats sometimes called Irish Oatmeal or an 8 grain cereal. My favourite brand is Bob’s Red Mill www.bobsredmill.com
The Night Before Method: For 1 serving - In a small pot bring to the boil 1 cup of water, add ¼ cup oats, stir, cover and remove from heat. Next morning bring back to a boil, simmer 3-5 minute and serve.
Add - ¼ cup dried fruit
½ cup - 1 cup skim milk or low fat soy milk
1 - 2 tbsp. Ground flax
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice


Breakfast #3 - PB Groupie
2 slices 100% whole wheat toast - I like Dempster’s. Their entire line of Whole Grain breads are excellent. www.dempsters.ca
1 - 2 tbsp. peanut butter - try a just peanuts style. Two great ones are Adams and Kraft
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice


Breakfast #4 - Yogurt Devotee
½ cup - ¾ cup Activa yogurt
1 cup berries - I use fresh berries in season. Out of season the best pick is frozen. Take them out of the freezer the night before and let them thaw overnight in the fridge.
1 slice 100% whole wheat toast - try Dempster’s Ancient Grains - a really great bread made with Spelt, Kamut, Quinoa & Amaranth.
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice

Breakfast #5 Dash and Run Breakfast
1 bag of homemade Trail Mix - 2 tbsp. of your favourite nut, 1 cup Cheerio’s or other whole grain cereal, ¼ cup dried fruit - raisins, dried cranberries, dried mango or apricots.
1 - 200 mL 100% juice in a Tetra Pak container


Breakfast #6 Make Ahead French Toast
For 1 serving - Beat together 1 omega-3 egg with ¼ cup skim milk or low fat soy milk and ¼ tsp. Cinnamon in a glass pie plate or a non metallic shallow dish. Place in 2 slices 100% whole wheat bread. Cover with plastic wrap and let sit in fridge overnight.
Next morning heat a non stick pan and cook up the French toast, serve with maple syrup
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice
For more information on omega-3 eggs go to www.canadaegg.ca


Breakfast #7 Blender Buffs
1 - 1 ½ cups skim milk or low fat soy milk
½ cup frozen berries
½ banana
¼ tsp. Ground cinnamon
½ cup yogurt
Whirl in blender until smooth

Breakfast #8 Dash and Run Egg Enthusiasts
The night before - hard cook omega-3 eggs. Store in fridge.
On a dash and run morning grab a cooked egg, a couple of whole grain crackers and an apple

Breakfast #9 Muffin Munchers
1 Banana Chocolate Chip Muffin - Go to Main Menu, click on Seasonal Info, click on Back to School Lunches
½ cup - ¾ cup Activa yogurt
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice

Breakfast #10 Bagel Believer
Half of a 100% whole grain bagel www.dempsters.ca
Top with 2 oz. grated cheese, broil
½ cup/125 mL orange juice Glass of Tropicana or Minute Maid Calcium Fortified Orange Juice