Oxygen

Morning Glory

January 2007

Every day, more research shows breakfast eaters enjoy a bevy of physical and mental benefits.

It appears Mom was right to lecture us on the particular virtues of our morning meal. Too bad anywhere up to a quarter of North Americans fail to take the time for breakfast. Often, people feel they just don’t have time between getting the kids ready for school, checking e-mails and hopping on the treadmill. What’s more, fat and calorie land mines like Krispy Kreme are becoming common breakfast picks with increasing grab-and-go lifestyles. Trusty oats seem to have become old-fashioned, so to speak.  

To make sure you start your day ahead of the game, here’s the skinny on why you should make time for breakfast, and what experts have to say when it comes to what you ought to put in your tummy.  

Eat early, lose weight

It’s not often we’re told to eat more to lose more. But eating a good ration of fare first thing in the morning could hold the key to a shrinking waist and firmer tush. Of the people entered in the National Weight Control Registry (a project tracking over 5,000 people who've lost at least 30 pounds and maintained this loss for more than a year) nearly 80 percent report eating breakfast every day.  

“Skimping on your morning meal can set you up for overeating later in the day,” says Monique Ryan, an Illinois-based sports dietitian and author of Sports Nutrition for Endurance Athletes (VeloPress, 2002). You already wake up with low blood sugar levels so the absence of daybreak nosh can bring about a further drop which fuels hunger and ravenous cravings. “This scenario makes it more likely you’ll be attacking the vending machine and overdoing it on calories,” Ryan explains. Ryan is supported by research in the American Journal of Clinical Nutrition that found healthy women who consumed breakfast had a lower overall energy intake compared to those who did without.

Extending your overnight fast also raises grehlin levels – a hormone that fires up your appetite, driving you to eat, eat, eat. With a hunger-boosting hormone running wild through your body, it’s no wonder you can’t keep your hand out of the office candy jar. “And since skipping breakfast can slow down your metabolism, you’ll have a tougher time burning them off,” Ryan adds.  

Eat early, eat better

Let’s face it, getting enough of all those vitamins and minerals nutrition experts tell us we need every day can be a real challenge. Not to mention the lofty 25 grams of daily fiber the Institute of Medicine advocates for women. Skip breakfast and your chances of reaching these levels are even slimmer. “Traditional breakfast foods like milk, fruit and oats are fiber- and nutrient-dense foods,” says Anne Vanbeber, dietitian and professor in the Department of Nutritional Sciences at Texas Christian University. That’s why studies show breakfast eaters typically have higher intakes of fiber, iron, magnesium and calcium – all of which women typically have a hard time getting enough of. “A healthy morning meal can stop you from eating junk later and set you on the right path for nutritious eating throughout the day,” Vanbeber says.

Eat early, think clearer

It’s well understood that children who eat breakfast do better in school. But it’s not too much of a stretch to say that your own memory and concentration will get a boost as well.

“While you sleep, your internal organs are still working, performing vital chores that require glucose to generate energy to perform them,” Vanbeber explains. This means that when you reach for the snooze button in the morning your blood glucose is in dire need of topping up. “Low blood sugar levels are associated with poor concentration, impaired memory and lack of motivation,” she says. So a healthy breakfast that includes carbohydrates like whole-grain cereals and fruit can bring levels back to normal, making you more productive at work and the gym. Now, can you remember that?b

Eat early, workout better

“Overnight fasting that lowers blood sugar and liver carbohydrate (glycogen) levels impairs your ability to sustain high-intensity exercise for extended periods of time,” says Ryan. That’s because carbohydrates – not fats – are your most important fuel for workouts that are meant to burn serious calories. So, in other words, eating before morning exercise can help you work harder and longer, and this revs up fat-burning.

If you exercise first thing in the morning, you may not want a big pre-exercise breakfast - too much food may have your stomach crying foul. According to Ryan, “A small carbohydrate-rich snack like a slice of toast or cereal bar can put enough carbohydrate into your system, boosting your blood sugar and your exercise.”  

Smart Breakfast

Just as important as eating breakfast is what you eat. “A healthy breakfast for active women should include high-fiber carbohydrates, lean protein and healthy fat,” says Margaret Diubaldo, FAME Fitness Model Pro. Fiber and protein temper blood sugar fluctuations, preventing the spikes and crashes that are common with highly processed breakfast choices such as high-sugar muffins and Danishes. These ups and downs can leave you moody and drained. “Whereas fat is satisfying and fills you up helping stave off the hunger monster,” adds Ryan.  

Not sure what to put on your plate at day break? Take one item from each of these food groups and you’ve got yourself a breakfast that means serious business:

High-Fiber Carbs: Whole-grain cereal, 100% whole-wheat bread, whole-grain waffles or pancakes, beans (breakfast burrito, anyone?)

Fruit: Dried blueberries, kiwi, raspberries, unsweetened apple butter, red grapefruit

Lean Protein: Hard-boiled eggs, Canadian bacon, whey protein, low-fat yogurt, low-fat cottage cheese

Good-For-You Fat: Ground flaxseed, almond butter, walnuts, all-natural peanut butter, sunflower seeds

BREAKFAST OF CHAMPIONS

What’s on the pros’ morning menu? Here’s the inside scoop on what some of your favorite fitness models gobble down for breakfast:

Karen-Lisa Borders (karenlisaborders.com): Pancakes made with 8 egg whites, 1 scoop protein powder, 1/2 cup oats, cinnamon and stevia, topped with flax oil or almond butter.

Alicia Marie (aliciamarie.com): 4 egg whites scrambled with spinach and black beans, topped with homemade tomato salsa. 

Heather Green (heathergreenmodel.com): Two slices of toasted Ezekiel bread with 1 tablespoon each of natural peanut butter and sugar-free jelly.

Monica Brant-Peckham (monicabrant.com): ½ cup oatmeal mixed with protein powder and almond butter.

Elaine Goodlad (elainefit.com): Oatmeal with blueberries, ½ grapefruit and whey protein powder blended with ice and water.

SUPER BOWLS

With a little nutrition label savvy, you needn’t be bowled over in the cereal aisle. “Look for at least 3 grams of fiber and keep sugar and sodium under 8 grams and 300 milligrams per cup, respectively,” says Vanberber. Try these:

Nature’s Path Organic Flax Plus

Kellogg’s All-Bran Wheat Bran Flakes

Kashi GoLean

Post Shredded Wheat ‘N Bran Spoon Size

Barbara’s Bakery Grain Shop

Health Valley Amaranth Flakes

General Mills Fiber One Honey Clusters

General Mills Total

Arrowhead Mills Spelt Flakes

Alpen No Sugar Added

Quick Breakfast Fix

No time for breakfast? Think again! These quick-fix no-fuss breakfast ideas will help power you through your day.

Orange-Flax Breakfast Muffins

Makes 16 medium muffins 

Ingredients:

1.5 cup oat bran
1 cup whole-wheat or spelt flour
1 cup each ground flaxseed and wheat bran
1 Tbsp baking powder
½ tsp salt
2 oranges, peeled
1 cup brown sugar
1 cup buttermilk
½ cup vegetable oil
2 eggs
1 tsp baking soda
¾ cup each raisins and chopped walnuts

Instructions:

Preheat oven to 375°F. Mix oat bran, flour, flaxseed, wheat bran, baking powder and salt in a bowl. In a blender or food processor combine oranges, sugar, milk, oil, eggs and baking soda. Pour orange mixture into dry ingredients and mix well. Add raisins and walnuts and mix. Add 1/3 cup batter to each paper-lined muffin compartment and bake for 20 minutes. Store in refrigerator or freezer and snatch one or two when a grab-and-go breakfast beckons.

Nutrients per serving:

Calories: 238

Fat: 15g

Carbs: 34g

Fiber: 6g

Protein: 6g

Sodium: 92mg

Rise ‘N Shine Power Smoothie

Makes 1 serving

Ingredients:

½ cup frozen blueberries

½ cup canned peaches, drained

2 Tbsp chopped walnuts

1 cup low-fat milk or plain soy beverage

½ cup low-fat plain yogurt

¼ cup wheat germ

2 tsp flax oil

Instructions:

Add all ingredients to a blender and blend until smooth.

Nutrients per serving:

Calories: 553

Fat: 24g

Carbs: 60

Fiber: 9g

Protein: 24

Sodium: 200mg

Tofu Salsa Scramble

Ingredients:

Makes 1 serving

1 tbsp olive oil

1 egg white

1 whole egg

½ cup diced extra firm tofu

1/4 tsp turmeric

¼ cup each salsa and reduced-fat grated cheese

Instructions:

In a small bowl, beat together the eggs and turmeric. Heat oil in skillet over medium-heat and cook tofu until browned. Add eggs to the tofu and continue to cook, stirring constantly. When eggs begin to harden, add cheese and salsa. Continue cooking until eggs are done to liking.

Nutrients per serving:

Calories: 448

Fat: 30g

Carbs: 12g

Fiber: 4g

Protein: 36g

Sodium: 775mg