Breakfast of Champions

Cliche as it may sound; breakfast really is the most important meal of the day. It sets the tone for your whole day. While we sleep, digestion slows (we fast while we sleep) to allow our bodies energy for repair by releasing growth hormone. Yes, it’s true! We do grow while we sleep no matter the age or stage of life we find ourselves. Sleep is particularly important for our children on the autism spectrum or other developmental and neurological disorders,  who often suffer with inconsistent sleep patterns which hinder the development and healing of a neurological system already nutritionally compromised due to aversions to many whole foods as well as impaired digestion. Eating breakfast and in particular whole foods for breakfast, facilitates the healing of the gut and the brain and thus can improve mood, sleep patterns, close developmental gaps and overall improve quality of life for not only our children but the whole family.

So when choosing breakfast foods for our children, nutritional composition takes precedents over group. What I mean is, if your child hates eggs and gluten free oatmeal but loves chicken and rice, its okay to have just that for breakfast!! Throw the rules out of the door!! The major food groups that we grew up with are not really that important, but the basic components are bodies need to function at an optimal level are pertinent. These basic components are called macro-nutrients and they are in all the foods we consume, just at variable compositions. Every food we take in contains proteins, carbohydrates, and fats. Proteins and carbs eaten together are a part of a complete breakfast. Our brains use carbohydrates as energy only and proteins are extremely important in all bodily functions from cell repair, making hormones, to aiding in the slow digestion of carbs to allow blood sugar to stay steady for longer periods of time controlling appetite, hunger, maitaining energy level and ultimately development and mood.

       For children with food sensitivities and allergies kids, eating gluten- free whole grain complex carbohydrates and minimally processed proteins is critical in ensuring smooth digestion and overall healing of the gut. These foods keep blood sugar at a steady level, avoiding the spikes and dips or extreme peaks and valleys in blood sugar levels often associated with most cereals, bagels, pastries, granola and cereal bars and just about every commercialized breakfast food on the market. These foods are often high in sugar, the worst kind, high fructose corn syrup, and preservatives and colorings, are neurotoxic attributing to hyperactivity, low attention span, mood swings (acting out) and if consumed over long periods of time can increase risk of juvenile diabetes and high cholesterol for all, children and adults alike. Since our children’s brain health is already compromised, consuming commercialized processed foods such as the ones mentioned can be detrimental causing further and more serious problems down the road that could even contribute to regression. As parents we want the best for our children no matter the stage of development and food is the one thing we can control. I hope you feel empowered to use food as medicine, the way it was intended.

Here is a list of great food options for breakfast, combine protein, carbs and fats in any combo that best suits you. And when you can, please purchase organic. 

Minimally Processed Proteins

1. Fish,Chicken,Turkey,Sausage/Bacon(beef, turkey, chicken, veggie)

2. Eggs

3. Hemp/Almond Milk

4. Nuts and Seeds

5. Beans and Legumes(peas,etc.)

6. Nut/Seed Butters

7. Fermented Soy

8. sorghum, garbanzo bean, almond, cashew and other nut and bean flours ( for pancakes, waffles, biscuits, muffins etc)

Gluten-Free Complex/Whole Grain Carbohydrates

1. Brown Rice

2. Wild Rice

3. Gluten-free Oats

4. Quinoa

5. All Fruits

6. All Vegetables

7. Sweet Potatoes

8. Potatoes

9. Gluten Free Noodles/Pasta

10. Non-GMO Organic Corn/Popcorn/Corn Cereal

11. Puffed/Crisped Rice Cereal

12. Rice/Oat Milk

13. Brown Rice/Quinoa/Corn/Oat Flour

14. Organic Dried/Freeze Dried Fruits/Vegetables

15. Fruit and Vegetable Smoothies

16. Rice/Corn/Quinoa Cakes

17. Gluten-free/Casein-free breads, muffins, pancake/waffle mixes and cereal and granola bars, etc

Good Fats

1. Coconut oil

2. Eggs

3. Macadamia nuts

4. Pecans

5. Hazelnuts

6. Avocado

7. Almonds, raw

8. Extra virgin olive oil

9. Avocado oil

10. Safflower oil

11. Sunflower oil

12. Sunflower seeds, raw kernels

13. Pistachios, raw kernels

14. Cashews, raw

15. Almond butter, unsalted

16. Olives, Kalamata

17. Salmon, cooked

18. Mackerel, cooked

19. Herring, cooked

20. Trout

21. Tuna, fresh, yellowfin, cooked

22. Sardines, canned in oil, drained with bones

23. Walnuts

24. Ground flax seed

25. Flaxseed oil

26. Hemp seeds, shelled

27. Hemp oil

28. Pumpkin seeds, dried kernels (pepitas)

29. Sesame seeds, whole, dried or roasted

30. Fermented Tofu

Food Additives to Avoid

• Nitrates/Nitrites

• MSG (Monosodium Glutamate) and its cousin Disodium Guanylate, etc

• Sulfites

• High Fructose Corn Syrup (also Corn sugar) and it’s “healthy cousin” Agave Nectar

• Large amounts of sugar

• BHT

• Artificial Coloring

• Dyes

• Artificial Flavorings

• Partially Hydrogenated Oil/Trans Fat

• Sodium Benzoate

• To see a more extensive list check out Panera's No No List of Additives

For more information on some of my favorite nutrients for all children, check out my Pediatric Nutrition Gut and Brain Support Protocol.