Possible effects of an "un-fueled" brain:      

• hyperactivity
• lack of focus and attention
• poor memory
• foggy thinking
• day-dreaming
• depression
• poor hand-eye coordination
• grouchy
• irritable
• mood swings
• cravings for sugar or stimulants, like caffeine
• fatigue
• lowered metabolism, leading to obesity

Power Breakfasts

Upon arising, drink 6-8 ounces of fresh, pure water. Fruit juice should be kept to a minimum, but when consumed, should be diluted with water by one third.

• 1-2 scrambled, over-easy, or poached eggs. 1 small red potato saut�ed into hash browns.
• 1-2 scrambled eggs, wrapped in a corn tortilla. Side of fruit.
• Whole grain toast or bagel with almond or cashew butter (Can add fruit-sweetened jam or raw honey.)
• 1-2 whole grain or gluten-free waffles with cinnamon sugar (made with sugar substitute such as Sucanat) or raw honey or honeycomb.
• 2 whole grain or gluten-free pancakes. Top with ground sunflower, flax or sesame seeds and pure maple syrup or fruit sweetened jam.
• Rice, hemp or whey protein and/or fruit smoothie. (Next week we'll send tips for good smoothie recipes.)
• Whole grain muffin.  Add a side dish of yogurt.
• 1 cup whole grain cold cereal (from the health food store) with organic dairy milk, rice milk, or almond milk. Use alternative natural sweetener, if desired. 
• Whole grain hot cereal such as: oatmeal, cream of buckwheat, cream of rice, or kashi with honey or stevia to sweeten, and rice milk, hemp milk or dairy milk.
• Brown rice pudding with raisins or dried dates and rice or dairy milk. For sweetener use stevia, honey or maple syrup, not refined sugar. (Can be made a day ahead.)
• Yogurt with fresh, sliced blueberries, strawberries or banana.

Helpful Hints:

1. If your child does not like eggs, you can add ground sesame and sunflower seeds to a pancake breakfast (on top or in the batter) for protein and essential fatty acids.
2. Sugar, honey or maple syrup should not be used daily. But if you use maple syrup, you can pre-dilute the maple syrup with flax oil for extra essential fatty acids. This will typically go undetected.
3. Who says we have to only eat breakfast food in the morning. And - no - I don't mean pizza! A bowl of a favorite, piping hot soup on a cold morning may hit the spot. Maybe a bit or sliced turkey or � a burger from the night before. There are so many non-breakfast options to choose from. All it takes is for the light to go on - a shift in perception - to eat "outside the box".

• Sliced organic turkey
• Apple, banana or other piece of fruit
• Trail mix (if not allergic to nuts)
• Whole grain breakfast bar, such as Clif Kid ZBar, organic, wheat and dairy-free, no trans fats
• Organic yogurt (Maple and vanilla are better choices than fruit-sweetened.)
• Fruit smoothie with rice or whey protein
• Hemp, rice or whey protein shake with organic dairy milk, goat milk or rice milk
• Cottage cheese with ground sunflower and flax seeds