The Importance of Breakfast

We have all been told that breakfast is the most important meal of the day. You have probably heard it from your coach, parents, teachers, nurses, doctors and other family members. But have they ever told you why? Although every meal is important, let me tell you why breakfast is:

• Breakfast means break the fast (fast during sleep). Breakfast kick starts our body's metabolism. More so if we eat good nutrients to start the day. It's like starting a car that has a full tank of gas versus just half a tank.
• Studies show that students that eat breakfast are able to concentrate better and perform better academically. 
• Athletes that need to consume a large amount of calories will have a hard time reaching their calorie goals if they skip breakfast. This in turn will hurt performance and could cause undesired weight loss.
• Breakfast has been shown to help people maintain body weight.
• Skipping breakfast may cause overeating later on, which in turn can cause weight gain.
• If you skip breakfast, by the time lunch arrives you are so hungry you eat everything in sight. Research shows that most probably you will reach for the calorie dense, nutrient poor foods such as: fast food and concentrated sweets.
• Skipping breakfast will probably prevent most people from meeting the daily requirement for the different vitamins and minerals that help us heal and recover post exercise.
•  People that eat breakfast tend to be more alert throughout the day without having a mid-morning crash.
            

Now that you know why it's so important here are some tips for how to build a good breakfast:

• Try to have at least 3 food groups, for example: fruits, grains, dairy or protein, grains, vegetables.
• Focus on whole grains such as oats and whole wheat bread/cereal.
• Always have a fruit or a vegetable.
• Try to get 15-30 grams protein. Having a good amount of protein for breakfast helps you feel fuller for longer and prevent over eating as well as help sustain energy.   
• Drink at least 16-20 oz of fluids, preferably water. Fluids can also be milk, tea, coffee and juice.
• Prefer eating fruit/vegetables versus juicing as that way you can get the fiber and some nutrients that are lost with juicing.
• Not all breakfasts can be a sit down breakfast. Nonetheless, grab something for the road such as: apple and cheese stick, granola bar and a cup of milk, smoothie, oats on the go, etc.

Here are some ideas for a healthy breakfast:

• Whole wheat cereal (Kashi is a great choice) with 1% milk and strawberries
• Oatmeal with pumpkin seeds, chia seeds and blueberries
• Scrambled eggs with whole wheat bread and watermelon
• Smoothie made with: Greek yogurt, strawberries, pineapple, spinach, kiwi, chia seeds and kale
• Toast with peanut butter and jelly and a cup of milk
• Sandwich with cheese and avocado and 100% orange juice
• Yogurt with granola and fruit
• Leftovers from dinner :)
• Spinach and feta cheese omelet with toast
• Muffin with egg, ham, cheese  and spinach and a cup of 100% orange juice
• Be creative and make sure your plate is colorful! 

Make no excuses and start the day right with a good breakfast! 

Celebrate Blueberries This Month

                                  

I would like to dedicate this blog to one of my favorite fruits, blueberries. It really pleases me that it gets a whole celebratory month. I hope you have partaken in eating everything blueberry, if you have not, let me tell you why you should:
Besides being very tasty, blueberries are low in calories, have no fat, are high in fiber and are full of antioxidants (antioxidants help us fight free radicals that are formed in the body and could damage different cells as well as DNA). Blueberries contain polyphenols called anthocyanins which give the fruit its blue color as well as its antioxidant capacity and anti-inflammatory properties. They also contain a good amount of vitamin C and manganese. Vitamin C helps with keeping a healthy immune system and manganese helps with bone development and converting macronutrients (fats, carbohydrates and protein) to energy. Blueberries may also help with reducing risk for cardiovascular disease, cancer and diabetes.

In North America, blueberry season is from April to late September. Season peaks in July (hence July is blueberry month). Thankfully, our neighbors in South America have opposite seasons and therefore, we can get this amazing fruit year round. Moreover, we can get frozen blueberries year round. If you ever wanted to go pick blueberries yourself, make sure you check this link of where.
For more information and plenty of recipes you can check the Blueberry Council webpage.

Here is recipe for a high protein blueberry smoothie (makes 2 servings): 

1 cup 0% Greek yogurt
0.5 cup ice
0.5 cup 100% pineapple juice
1 cup blueberries fresh or forzen
1 Tbsp of chia seeds
Blend all ingredients together and enjoy

Nutrition facts per serving: 175 kcal, 14 grams protein, 26 grams carbohydrates, 4.4 grams fiber, 2.5 grams fat, 189 mg calcium and 13 mg vitamin C.

Enjoy this month to it's fullest and don't forget to add some blueberries!

Nutrition Comparison: Milk and The Alternatives

Whether you believe people should or should not drink milk or whether you are allergic to milk or have lactose intolerance, here are some alternatives with nutritional information as well as what these options have to offer:

Milk
• The best source and absorption of Calcium and Vitamin D (out of all options noted below)
• Contains a good amount of protein (8 grams/8 oz)
• Contains about 12 grams of sugar, however, it is from a natural source called lactose
• Contains a good amount of phosphorus, magnesium, riboflavin and B12

Soy Milk
• Second best to milk. Typically fortified with Calcium and Vitamin D
• Contains a very similar content of protein (7 grams/8 oz)
• Sugar content is typically added
• Contains antioxidants and phytochemicals that have been shown to decrease heart disease, lower cholesterol and decrease certain types of cancers

Almond milk
• Can be a good alternative to milk if you are looking to cut the calorie content
• Hardly contains any protein (1 gram/8 oz)
• Sugar content is typically added
• Rich with Vitamin E, A and B12

Rice, oat or hazelnut milk
• Not the best milk alternative
• Hardly contains any protein (1 gram/8 oz)
• Typically contains a high amount of added sugars
• Compared to the other milk alternatives it’s nutritionally poor
• Fortified with Vitamin A, D and B12

Coconut milk
• Contains as much fat as whole milk (in most products)
• Contains hardly any protein (<1 calcium="" gram="" or="" oz="" p="">• Not much added sugars
• Typically fortified with Vitamin D and B12

Hemp milk
• A good alternative for people with allergies
• Protein content is closer to half that of milk (3 grams/8 oz)
• May contain a minimal or a high amount of added sugar
• Contains a good amount of omega 3
• Rich with B12, Magnesium, Phosphorus and Riboflavin and
fortified with Calcium and Vitamin D

What to choose? Choose higher protein content, no (or low) added sugars (stick to original or unsweetened) and fortified with vitamins and minerals (at least 30% Calcium and 25% Vitamin D of daily value, per 8-oz serving)

Type of Milk (1 cup)	Calories	Fat	Sat. Fat	Chol.	Protein	Carbs	Sugars
Whole cow's milk	150	8 g	5 g	35 mg	8 g	12 g	12 g
2% cow's milk	130	5 g	3 g	20 mg	8 g	13 g	12 g
1% cow's milk	110	2.5 g	1.5 g	15 mg	8 g	13 g	12 g
Skim cow's milk	90	0 g	0 g	<5 mg	8g	13 g	12 g
Soy, unsweetened	80-90	4-4.5 g	0.5 g	0 mg	7-9 g	4-5 g	1-2 g
Soy, plain/original	70-130	2-4 g	0-0.5 g	0 mg	5-8 g	8-16 g	6-9 g
Almond, unsweetened	30-50	2.5 g	0 g	0 mg	1 g	1-5 g	0-1 g
Almond, original	50-60	2.5 g	0 g	0 mg	1 g	6-8 g	5-6 g
Hemp, unsweetened	70	6 g	0.5 g	0 mg	2 g	1 g	0 g
Hemp, original	100-140	5-6 g	0.5 g	0 mg	2-4 g	8-20 g	6-14 g
Rice, plain	80-130	2-2.5 g	0 g	0 mg	1 g	16-27 g	8-14 g
Oat, original	110-130	1.5-2.5 g	0 g	0 mg	4 g	24 g	19 g
Hazelnut, original	110	3.5 g	0 g	0 mg	2 g	18 g	14 g
Coconut, unsweetened	50	5 g	5 g	0 mg	1 g	1 g	0 g
Coconut, original	80	5 g	5 g	0 mg	1 g	7 g	6 g

·        Table  Taken from Spark People website

Recipe - Overnight Oats

You know the benefits of eating breakfast, but you also know the benefits of getting enough sleep. Do you really have to choose which one is more important? Not anymore you don’t - now you can have both. I have to admit that I was somewhat addicted to this stuff over the summer and experimented with many different add-ins to keep my palate excited. 

Overnight Oats are oats mixed with a liquid of your choice and soaked overnight to absorb the liquid and the flavor of whatever ingredients you add. The most common mixture is equal parts raw rolled oats, milk and yogurt, but you may want to alter the amount of milk for a thinner or thicker consistency. 

This is an affordable, healthy breakfast that provides whole grains, protein, fiber and fruit to get start your morning off right. And trust me, it could not be easier. Simply mix everything together in a sealed container or a Mason jar (like the ones you use for homemade jam) and set in the refrigerator overnight. The next morning, grab a spoon and you have breakfast. Voila! If you want to take the chill off, microwave for 20 seconds. Either way, it’s a delicious way to start your day. 

Overnight Oats (Basic Recipe) 

· 1/4 cup old fashioned rolled oats
· 1/4 cup to 1/3 cup skim milk (soy milk, almond milk, etc)
· 1/4 cup low-fat Greek yogurt (regular yogurt will give your oats a thinner consistency)
· 1-1/2 teaspoons chia seeds
· Sweetener and/or spice
· Fruit

Have fun experimenting with different flavor combinations – your oatmeal is only as good as your imagination! To get you thinking, I’ve included a few of my favorites.

Pumpkin Spice
· ½ teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· ¼ cup pumpkin

Peanut Butter Banana
1 tablespoon peanut butter (or nut butter of your choice)
1 teaspoon honey, agave or stevia to taste
½ small banana, cut into small pieces

Maple Blueberry
· 2 teaspoons maple syrup
· 1/4 cup blueberries

Apple Cinnamon
· 1/2 teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· 1/4 cup unsweetened applesauce

Raspberry
1 tablespoon raspberry jam
1/4 cup raspberries 

Guest Blogger: Laura White, USD Dietetic Intern

Fueling the Athlete with Oatmeal

If you are looking for a breakfast idea to have an hour or so before exercise, oatmeal is an excellent choice. Oatmeal is a whole grain that is high in soluble fiber, which allows for a slower digestion rate that provides long-lasting energy- perfect for athletes! You probably have noticed advertisements for oatmeal that label it as a "heart healthy" food. Oatmeal is considered heart healthy because the fiber content helps lower cholesterol levels. It will also help keep you feeling full longer. 

Oatmeal is high in carbohydrate. If you have read any other of my posts, you know how important carbohydrates are in the athlete's diet! A serving of oatmeal (1/2 cup, uncooked) provides 27 grams of carbohydrate. To add more grams of carbohydrates to your breakfast, prepare with milk and top with fresh fruit. That is a lot of wonderful nutrition in one bowl!

Recipe - Green Smoothie with Kale, Banana, and Milk

As I was making my breakfast this morning, it hit me that this would make a wonderful breakfast for an athlete on-the-go because it is so quick to prepare. It is a light breakfast, but still packs in a good amount of carbohydrate with some added protein. Adding in the kale really gives this smoothie an extra punch of nutrition. Who says you can't have your dark leafy greens in the morning? This smoothie is also an excellent source of calcium because both the kale and milk are rich sources. 

In my breakfast smoothie that I have pictured, I used:

1 cup of chopped kale
1 cup of vanilla soy milk
1 banana
1 tsp chia seeds (optional)

I blended those ingredients until smooth, then I added in a few ice cubes and blended again.

Nutrition facts: 258 calories, 49 grams carbohydrate, 11 grams protein, 5 grams of fat

Another Reason Not to Skip Breakfast

You have heard it all before. Breakfast is the most important meal of the day. It's so easy to come up with reasons to skip this meal, such as not enough time, not hungry in the morning, etc...

It is important for everyone, especially athletes, to fuel your body right away in the morning. After a night of sleep, your body is running low and breakfast is needed to give you the jump-start you need. When choosing what to eat for breakfast, be sure to include a good source of protein. Often times people eat a lot of protein later in the day and forget to include it in with breakfast. Your body needs it in the morning, too! It will also keep you feeling full longer.

Another reason not to skip breakfast comes from a study done by the Imperial College of London. Subjects who skipped breakfast craved higher fat choices once lunch time came around. Those who ate breakfast did not have such intense cravings and ate fewer calories at lunch. It offers interesting insight to how our brain thinks about the food we eat. A more detailed summary of the study can be found in the link below. 

From BBC News, Skipping breakfast primes the brain to seek out fat