Healthy Living in the North

Don’t be a sumo wrestler – eat breakfast!

French toast with maple syrup

Your body needs fuel to run properly! A balanced breakfast is key to having a productive day!

This blog post is one in a series of posts giving you the tools you need to complete the month-long Eating 9 to 5 challenge! Visit the contest page for your chance to win great weekly prizes and the grand prize of a Vitamix blender! 


Have you ever wondered how sumo wrestlers gain all that weight? They do something that isn’t common in that culture: they skip breakfast!

Yes, that’s right. Sumo wrestlers get up at 5:00 a.m. and train all morning without eating. This purposely keeps their metabolism running slowly. By the afternoon, they are ravenously hungry and then spend the remainder of the day eating and napping.

Sound familiar?

Some people think that skipping breakfast can help them eat fewer calories and lose weight but the opposite is usually true! People who skip breakfast often find their appetite returns with a vengeance later in the day and they overeat as a result. Eating breakfast is one of the best habits for a healthy lifestyle!

Did you know that almost 40% of Canadians skip breakfast?

That’s a lot of people missing out on some important benefits! Eating breakfast is linked to better intake of calcium, vitamin D, potassium and fibre! This is because foods typically eaten in the morning are usually high in these important nutrients.

How do you feel when you skip your morning meal?

Your body needs gas to run properly! By skipping breakfast, your body and brain will be running off of fumes. What does this look like at work? A foggy brain in your morning meeting, being irritable with your co-workers because you are “hangry”, making mistakes due to poor concentration, or even trying to stimulate your brain with multiple cups of coffee when it’s actually craving nourishment!

Stayed tuned to the Northern Health Matters blog for more great breakfast tips all week!

In the meantime, check out this two ingredient recipe for french toast!

Quick and easy french toast

Serves one

Did you know that traditionally, french toast is made with day old, slightly stale bread? The eggs and heat help fluff it back up and make it palatable again. This method also lends itself well to gluten-free bread which tends to taste stale or dry when it is not toasted or warmed.

Serve your french toast with some fresh, frozen or canned fruit and a glass of milk for a balanced and brain-boosting breakfast!

Ingredients:

  • 2 slices of whole grain bread (gluten-free or regular)
  • 1 egg, beaten
  • Dash of vanilla (optional)

Instructions:

  1. Beat egg in a wide dish like a casserole dish or a pasta bowl. Add a dash of vanilla.
  2. Place slices of bread in the egg. Turn to coat until all the egg is absorbed.
  3. Heat a little oil or margarine in a pan over medium heat. Add bread and cook on each side until browned.

Serve with two teaspoons of maple syrup!


Northern Health’s nutrition team has created these blog posts to promote healthy eating, celebrate Nutrition Month, and give you the tools you need to complete the Eating 9 to 5 challenge! Visit the contest page and complete weekly themed challenges for great prizes including cookbooks, lunch bags, and a Vitamix blender!

Amy Horrock

About Amy Horrock

Born and raised in Winnipeg Manitoba, Amy Horrock is a registered dietitian and member of the Regional Dysphagia Management Team. She loves cooking, blogging, and spreading the joy of healthy eating to others! Outside of the kitchen, this prairie girl can be found crocheting, reading, or exploring the natural splendor and soaring heights of British Columbia with her husband!

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Foodie Friday: Tropical overnight oats

Ingredients for the overnight oats recipe and a bowl of it with the ingredients combined.

Get the day started on the right foot with this easy and tasty breakfast!

As we transition into the warmer summer months, I notice that my food choices change with the rising temperature and that I begin craving my typical summer breakfast choices. Gone are the mornings where all I want is a steaming bowl of oatmeal.

With the change in seasons, many of us see a change in our eating habits. Summer is BBQ season and a time for cool, refreshing dishes that get us away from the stove and into the sunshine. If you aren’t careful, summer can bring with it less balanced meals. Here’s a recipe to get your day started off right, with a refreshing and balanced breakfast!

I also serve this dish warm in winter months. In the warm version,  I cook the first four ingredients on the stove top and use everything else as garnish. The cool, summer version below comes together in minutes, making for a quick grab and go breakfast in the morning! Whichever version you prefer, this a great breakfast choice that packs the fibre and protein to get you through till lunch!

Tropical overnight oats:
Serves 1

Ingredients:

  • 1/3 cup instant oats or Muesli
  • ½ diced banana
  • 2/3 cup coconut milk or Greek yogurt
  • ½ tsp vanilla
  • 2 tbsp pineapple tidbits or diced pineapple
  • 1 tbsp shredded coconut
  • Garnish to your liking (brown sugar, maple syrup, honey, nuts, chia seeds, etc.)

Instructions:

  1. Mix all ingredients together in a Mason jar or Tupperware container the night before. It will be ready to eat by morning!
Rilla Reardon

About Rilla Reardon

Rilla is a Registered Dietitian working for Northern Health since 2013. Rilla moved to northern BC from the east coast to continue developing her skills as a dietitian in a clinical setting while enjoying all that the north has to offer. Outside of work, she can be found experimenting in the kitchen or navigating the trails around Prince George with her dog, Henry. Rilla channels her passion for nutrition into practice, inspiring others to nourish their bodies, minds and souls with delicious and healthy food!

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