Breakfast of Champions

One of my favourite novels (by the great Kurt Vonnegut Jr.) and one of my favourite meals; it’s true what they say – breakfast really is for champions!

Yeah yeah, you’ve all heard it before, but the message is redundant because you are not listening and are still skipping breakfast! Breakfast is absolutely the most important meal of the day!

Here are just a few reasons to roll out of bed a few minutes earlier and make yourself breakfast:

#1. What you eat for breakfast influences how you eat for the rest of the day. Eat something sweet and you are more likely to eat more sweets throughout the day.

#2. You need an even supply of glucose, from protein and complex carbohydrates, for your brain to work properly. Without it, it becomes difficult to concentrate and remember, and you are prone to irritablity and anxiety. (Does this explain your child’s grades, perhaps?).

#3. Each meal is an opportunity to help meet your days high micronutrient (vitamins, minerals, enzymes), protein, essential fat and complex carbohydrate needs. Missing this meal will really make it tough on you to achieve or maintain good health.

#4. Eating breakfast sets your metabolism for the day. If you don’t eat, your body’s metabolism will slow down to conserve the fuel it has. This can lead to weight gain or difficulty losing weight.

#5. We need about 35g of fiber per day and if you don’t get a big chunk of that with breakfast, you are going to have trouble meeting those requirements. (Rolled or steel cut oats, nuts, seeds, nut butter and vegetabes make good high fiber breakfast choices).

An ideal breakfast includes a complex, high fiber carbohydrate;
a protein and a healthy fat such as:

  • Cooked oats with fruit, raw seeds and nuts
  • Poached eggs on warmed greens with toast drizzled with olive oil
  • Poached eggs on a mixed green salad with homemade dressing (my personal favourite breakfast)
  • Raw oats (or oats soaked in water overnight) with yogurt, fruit and raw nuts and seeds
  • Scrambles eggs with sauteed vegetables
  • Homemade quiche loaded with vegetables

Instead of:

  • Toast and jam
  • Highly processed (and marketed) boxed cereals and milk
  • Piece of fruit
  • Bacon and fried eggs
  • A cup of coffee or juice


  • 100% rye toast with nut butter (such as peanut or almond butter)
  • Muesli with yogurt and fruit or warmed or cooked oats with raw nuts and fresh fruit
  • Serving of high fiber fruit (pear, apple, berries), with handful of raw nuts and seeds
  • Poached eggs on salad or over warmed greens with toast
  • A breakfast shake with yogurt, fresh fruit, raw nuts, raw oats and water

Posted on Tuesday April 19, 2011 by Kerri Cooper