A13

Elaine Mandrona

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We live in Canada, so it's no surprise that soon we will be facing the elements of cold, snow, ice, and wind every day. All that weather plus the short days make a body just want to curl up and stay in bed all day and hibernate. It just seems like too much to face.

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Eating a good substantial breakfast can help change your attitude and energy level. Face the bracing cold air, enjoy the beauty of the snow, even enjoy the dark nights with shimmering stars or Northern Lights. Your body needs to rev up to face the cold and enjoy Winter activities. Your body needs breakfast.

Researchers have found that people who eat a substantial breakfast can think better throughout the day. They have more energy and are less likely to overeat. Also, they are more able to resist sugary, calorie-laden snacks during mid morning or afternoon break times.

It is also true that people who eat breakfast take in higher amounts of essential nutrients like Vitamin B6, folic acid, Vitamin C, calcium, magnesium, iron, potassium and fibre than people who skip their morning meal.

What's the best breakfast? For starters, one that includes lots of fibre and complex carbohydrates found whole grain bread or cereals. Upon awakening, blood sugar levels are low from not eating all night, so what most people crave in the morning is carbs.

Whole oats with skim milk or soy or almond milk and some fruit is an excellent choice. Whole grains take longer to digest than refined foods, helping you feel full longer. The old saying "stick to your ribs", isn't so far off.

An orange or banana, a whole grain English Muffin with peanut butter or other nut butter and a cup of skim milk would also do nicely. A good breakfast should also include lean protein. Low fat dairy products like yogurt or cottage cheese, eggs, soy foods or lean meat are good choices.

For some people, eating carbohydrates and protein together can result in digestive upset, so a tactic could be to start your day with carbohydrates and then consume some lean protein foods a couple of hours later.

Then there is the question - to caffeinate or not to caffeinate. Some people can't face the day without coffee. It does raise blood sugar quickly, and stimulates mental function but also sets you up for the mid-morning "crash", caffeine anxiety and the loss of B vitamins.

So if you must have your coffee, try to limit the amount. Dark roast actually has less caffeine that regular and much more flavor.

Lattes can be a good compromise - lots of low fat milk or soy milk with your java. There are coffee substitutes as well that are made from grains that are healthy. Green tea or herbal tea is also a good choice.

If your mornings are hectic, have your breakfast ingredients assembled the night before. Whole grain cereal can even be put in a thermos with boiling water the night before, and voila! hot steaming porridge in the morning.

So there is no excuse. You owe it to your body to have a hearty Winter breakfast and enjoy watching the sun come up.

* Elaine Mandrona is a locally based registered nutritional consulting practicioner who advises people on nutrition and weight loss, as well as a Nutritionist with Healthier for Life Nutrition and Weight Loss Centre. If you would like to reach her, please phone 874-8142.