Join the Breakfast Club

11/29/2012

By Ms. M. MacMillan, Communications Director

Not a breakfast eater? You could be sabotaging your studying and training efforts. Read on for quick and tasty breakfast ideas.

By Ms. M. MacMillan, Communications Director

If you're not part of the Breakfast Club, you need to join! We’ve all heard that breakfast, which literally means “break the fast,” is the most important meal of the day, and it really is!

Along with more energy and fewer mood swings, studies show breakfast eaters have

better mental focus and memory
healthier body weights
a higher metabolism (rate at which body converts food into energy)
fewer cravings for high-sugar, high-fat foods

Breakfast’s effect on mental sharpness is huge; after all, glucose, a natural sugar from carbohydrates, such as oats and whole grain bread, is the brain’s only source of fuel. If you don’t replenish your glucose stores (depleted during sleep) with food, your brain can’t function optimally. What’s more, a nutritious breakfast provides the body with nutrients, such as B vitamins, protein and omega-3s, which help to boost brain health, immunity and lean muscle. When I worked as a nutritionist, I saw major improvements in children's and teens' test scores, energy, weight and athletic performance when they started eating breakfast regularly.

And for those who think they don’t have time to make breakfast, be honest: if you have time to check Facebook, you have time for breakfast. Check out these two-minute meal ideas for inspiration. Bonus: These are all nut-free and portable, and many can be prepared in advance--wrap or pack the night before.

Tasty Two-Minute Breakfasts
• Banana Burrito: Spread a whole grain wrap with sunflower seed butter; place a banana on one end and roll up, burrito-style. For a "pizza" version, spread a wrap with salsa, pesto or tomato paste, place 1-2 cheese strings at one end; roll up and then microwave or place in toaster oven until cheese melts.

• Wafflewich: Toast a whole grain waffle, such as Nature’s Path Chia Plus waffles (which taste like cake!); spread with sunflower or pumpkin seed butter; top with sliced kiwi, strawberries or pear. Fold in half or top with another waffle.

• Yogurt Bowl: Mix unsweetened applesauce, cinnamon, berries, and plain Greek yogurt or cottage cheese; top with low-sugar cereal (aim for 5 grams or less per serving), such as Puffins, puffed rice or toasted O cereal. Or pick up Cypress View Cafe's granola and yogurt parfait--delicious!

• Pumpkin Pie Smoothie: In a blender, add ¾ cup low-fat milk, ¼ cup canned pumpkin, 1 small sliced frozen banana, 1 tsp maple syrup or honey, ¼ tsp vanilla, ¼ tsp cinnamon, pinch each nutmeg and ground ginger; blend until smooth. (For even more protein, add ½ scoop vanilla protein powder before blending.) Pair with an energy bar or two whole grain fig bars.

• Egg "MacMuffin": Spray a small microwave-safe bowl or mug with cooking spray; crack a large egg (or 2-3 egg whites) into bowl; whisk with pepper. Microwave 1 minute. Carefully slide egg on a toasted whole grain English muffin; top with sliced cheese and tomato, if desired. (Cypress View Cafe also offers a version of this on their breakfast menu.)
• High-Energy Trail Mix: Make your own by combining seeds, cereal and dried fruit. My favourite blend has pumpkin and sunflower seeds, dried apple, raisins, puffed corn, soy nuts (which aren't nuts but roasted soy beans) and chocolate chips. Portion 1/3 cup measures into baggies to munch on before school (pair with fruit or yogurt) and between classes.

• Leftovers: Who says you can’t have spaghetti, stir-fry, a turkey sandwich or quinoa salad for breakfast? No one!

Cypress View Cafe = Breakfast of Champions
If you're a senior school student, you're in luck, because Cypress View Cafe's breakfast menu includes plenty of healthy, tasty options, including made-to-order omelettes, skillet hash (check out Mr. Thomas' order), whole grain Belgian waffles, yogurt parfaits (made with homemade nut-free granola), fresh fruit, sandwiches, soy milk, smoothies and cereals. Chef Dave Davis also just introduced his nut-free goji berry granola bars, sweetened naturally with dates, banana and honey and loaded with good-for-you ingredients including pumpkin seeds, oat bran and wheat germ. The perfect start to a day at WPGA!

Tip: Not hungry in the AM? Start by eating something small every morning, such as a granola bar, half a banana with sunflower seed butter, or a small yogurt. Your body will soon learn to expect food in the morning.

Back

Mr. Thomas heads to the Cafe to pick up his egg, potato and veggie skillet, packed in a biodegradable container, no less! (But please bring your own containers to the Cafe whenever possible!)
Cypress View Cafe's breakfast sandwich, bagel, wrap and granola
Mr. Bohnen and Mr. Pike meet over breakfast (is that Duke of Edinburgh's Award winner Bailey L. on the screen?).
Ms. Lee enjoys the Cafe's protein-packed breakfast wrap.
After biking in every morning, Ms. Thompson refuels with cereal, milk and fruit.
Pumpkin smoothie
Berry wafflewich
Yogurt bowl

Since 1996, West Point Grey Academy has gratefully resided on the Jericho Lands, the unceded traditional territories of the xʷməθkʷəy̓əm (Musqueam Indian Band), Sḵwx̱wú7mesh (Squamish) Nation and sə̓lílwətaʔɬ (Tsleil-Waututh) Nation. Honoured to learn and play on these beautiful lands, we endeavour to be a leader in Indigenous education. In creating shared understanding and opportunities, we hope to help foster a more equitable society for all.