NUTRITION: Breakfast

Recently, I was speaking to my best friend who happens to be a long time industry professional for her own AA hunter/jumper barn.  She was mentioning that her clients have been devoid of energy and focus because they are  consistently skipping breakfast. I am adament that equestrians are athletes and therefore we need to properly eat, crosstrain and mentally prepare for our sport. As I am not an expert in the field of nutrition, I tapped into a trusted source that has not only assisted my husband and I with our diets, but has also coached many others on the subject  and is an elite athlete in her own right.  Mary Graham readily agreed to contribute to this week's post and provide detailed information on the benefits and details of a nutritious breakfast.

Salut!

BREAKFAST NUTRITION: WHY & HOW

by Mary Graham

COFFEE IS NOT A MEAL

When I mentioned to my partner, Tom, that I was writing about breakfast he laughed and said “Well, you better get honest then!” Previously, breakfast was nonexistent for me. For years I would fuel my body and my adrenals with coffee until 11am…this was my pre and post training routine. Awful!

I have since learned that this bad habit is quite common for many active people. It was a relief to know that I was not the only one starting my day without breakfast. Thankfully, bad habits can be broken and my “coffee-until-11am” habit is well behind me. Now, I choose to honor myself, every day, and in every way.

WHY BREAKFAST?

So, why do we need breakfast? From a scientific point of view, when we wake up our bodies are in need of hydration, our glycogen stores are low, and the hormone that breaks down muscle, cortisol, is elevated. Skipping breakfast pushes our body into “famine mode” and slows downs our metabolism and limits our ability to focus and think clearly.  Before we know it, we are reaching for that quick fix pick-me-up that can potentially turn our day into a roller coaster ride. 

From more of an emotional perspective, breakfast is a beautiful nourishing love letter to our body. Our bodies are literally waking up from fasting. By providing it with what it requires, you are setting it up both physically and emotionally for the entire day.  Our mood and emotions become grounded and we are feeding our muscles for increased power, energy and endurance. Additionally, we are nourishing our brain resulting in increased focus, clarity and concentration. Breakfast is essential for any serious athlete.

MAKE NUTRITIOUS CHOICES

Ideally, after rehydrating your body with water, a good breakfast should be rich in vitamins and minerals and consist of protein, carbohydrates and fats.  

Toast:

Regular toast is nutritionally void. A better option is to choose a slice of organic sprouted bread, top with a cooked egg, and finish the meal with a bit of spinach on the side… deliciousness on a plate! 

Grains/Cereals:

Grains are a great choice for breakfast. Choosing a cereal from the supermarket shelf can be confusing to say the least. Most cereals are loaded with sugar, colors and then slurried and extruded at high temperatures. Most, if not all, nutrients are destroyed during processing. Throw these cereals away! Grains are great, but we need to ALWAYS choose organic, non-GMO and soak them overnight. Soaking or fermenting grains neutralizes enzyme inhibitors and in effect, predigests them so that their nutrients are more readily available to your system. Soaking is quick and easy to prepare and your body will receive many nutritional benefits. 

(PREPARATION TIP: always soak your grains in either stainless steel or glass bowls.  Avoid all plastic and"'non-stick" cooking pans and containers and avoid microwave cooking/heating.)

My favorite grain is oats… I love IT!  In the summer, I choose an overnight soaked, cold mueslix with a dollop of full cream yogurt for a yummy start to the day. Prepare your oats the night before by simply covering them with filtered water or kefir. You may also enhance this dish by soaking chia seeds, nuts or seeds.  During the winter, I soak oat porridge (oatmeal) overnight.  In the morning, I heat it gently and add a few my favorite toppings, which include berries, cream, butter, spices, dates, nuts, and grated apples. Oats will sustain your body and brain for hours and hours!

Smoothies:

Breakfast protein smoothies are delicious and a daily occurrence in our active home. I have tried ALOT of different protein powders from pea to rice to hemp to vegan to paleo and I’m ecstatic that my search for the perfect protein is over. For the last two years I’ve been using a heaven sent formula that is whey protein based, organic, non-GMO, raw and full of trace minerals, enzymes, pre and pro-biotics. My body LOVES this and as an athlete, this sets me up perfectly to train.  It is the perfect ratio of protein, carbohydrates and fats. 

Everyone begins his or her day differently, but the fact remains…breakfast is the most important meal.  Although mornings can be busy and rushed, I promise you that with a little preparation you can nourish our body with ease!