I'm sure you can relate - not hungry in the morning? It's not always easy for us to have a good breakfast so early in the day. And with early morning school hours, it's sometimes difficult to get our kids to eat before they leave for school.
But there are ways to strike a happy medium - a small meal, quick snack, or smoothie. It is so important to fuel the brain on a regular basis, especially after having fasted overnight. Breakfast time is truly a time for breaking the fast and starting the day with good fuel.
\"Smoothie Recipes\"
Our children are not eating breakfasts that support proper brain function. They are not taking in the proper nutrients to manufacture the brain chemicals or neurotransmitters. This deficiency of fuel can lead to blood sugar imbalance and energy or metabolic dysfunction. And moreover, focus, concentration and memory can become impaired. It's only logical.
Possible effects of an "un-fueled" brain:
hyperactivity
lack of focus and attention
poor memory
foggy thinking
day-dreaming
depression
poor hand-eye coordination
grouchy
irritable
mood swings
cravings for sugar or stimulants, like caffeine
fatigue
lowered metabolism, leading to obesity
The following two studies reveal important stats about children and breakfast intake. Let's not forget that adults are big kids. We have bodies and brains that need fuel too.
Breakfast and Cognition: An Integrative Summary
Pollitt E; Mathews R, American Journal of Clinical Nutrition 1998 Apr;67(4):804S-813S (98196983 NLM)
The pooled data suggests that omitting breakfast interferes with cognition and learning, an effect that is more pronounced in nutritionally at-risk children than in well-nourished children. Breakfast consumption improves school attendance, reduces tardiness and enhances the quality of the students' diets.
Trends in Breakfast Consumption for Children in the US
Siega-Riz AM; Popkin BM; Carson T, Amer Journal Clini Nutr, 1998 Apr; 67(4):748S-756S (98196974 NLM)
"We examined breakfast consumption patterns and trends for children (1-10 yr old) and adolescents (11-18 yr old) in the U.S. Results indicated a decline in breakfast consumption, 15% in boys and 20% in girls, particularly for older adolescents.
A large percentage of children aged 11 and over do not consume breakfast. "Given the association of obesity with less frequent breakfast consumption and the rise in obesity in this age group, a renewed emphasis on the importance of breakfast is warranted."
To avoid the effects of an "un-fueled" brain, we and our children need proportionally-balanced and easily assimilable proteins, essential fatty acids, trace minerals and complex carbohydrates. In the following information you will find ideas from quick, out-the-door breakfast foods, to traditional and weekend breakfast ideas.
Power Breakfasts
Upon arising, drink 6-8 ounces of fresh, pure water. Fruit juice should be kept to a minimum, but when consumed, should be diluted with water by one third.
1-2 scrambled, over-easy, or poached eggs. 1 small red potato sautéed into hash browns.
1-2 scrambled eggs, wrapped in a corn tortilla. Side of fruit.
Whole grain toast or bagel with almond or cashew butter (Can add fruit-sweetened jam or raw honey.)
1-2 whole grain or gluten-free waffles with cinnamon sugar (made with sugar substitute such as Sucanat) or raw honey or honeycomb.
2 whole grain or gluten-free pancakes. Top with ground sunflower, flax or sesame seeds and pure maple syrup or fruit sweetened jam.
Rice, hemp or whey protein and/or fruit smoothie. (Next week we'll send tips for good smoothie recipes.)
Whole grain muffin. Add a side dish of yogurt.
1 cup whole grain cold cereal (from the health food store) with organic dairy milk, rice milk, or almond milk. Use alternative natural sweetener, if desired.
Whole grain hot cereal such as: oatmeal, cream of buckwheat, cream of rice, or kashi with honey or stevia to sweeten, and rice milk, hemp milk or dairy milk.
Brown rice pudding with raisins or dried dates and rice or dairy milk. For sweetener use stevia, honey or maple syrup, not refined sugar. (Can be made a day ahead.)
Yogurt with fresh, sliced blueberries, strawberries or banana.
Helpful Hints:
If your child does not like eggs, you can add ground sesame and sunflower seeds to a pancake breakfast (on top or in the batter) for protein and essential fatty acids.
Sugar, honey or maple syrup should not be used daily. But if you use maple syrup, you can pre-dilute the maple syrup with flax oil for extra essential fatty acids. This will typically go undetected.
Who says we have to only eat breakfast food in the morning. And - no - I don't mean pizza! A bowl of a favorite, piping hot soup on a cold morning may hit the spot. Maybe a bit or sliced turkey or ½ a burger from the night before. There are so many non-breakfast options to choose from. All it takes is for the light to go on - a shift in perception - to eat "outside the box".
Quick "Out-the-Door" Breakfasts
Sliced organic turkey
Apple, banana or other piece of fruit
Trail mix (if not allergic to nuts)
Whole grain breakfast bar, such as Clif Kid ZBar, organic, wheat and dairy-free, no trans fats
O rganic yogurt (Maple and vanilla are better choices than fruit-sweetened.)
Fruit smoothie with rice or whey protein
Hemp, rice or whey protein shake with organic dairy milk, goat milk or rice milk
Cottage cheese with ground sunflower and flax seeds
These statements have not been evaluated by the Food and Drug Administration. The products suggested, are not intended to diagnose, treat, cure, or prevent any disease. Please check with your health care practitioner for your best health options.
Fueling Up in the Morning For Kids
Dr. Laura Thompson, Family Nutritionist and Naturopathic Endocrinologist has a nationwide practice by phone, and locally in Carlsbad, California. For further information about her services, call 800-608-5602. http://www.scicn.com.