A bowl of slow cooking oats makes a perfect breakfast, especially if you throw in some nuts, raisin berries and cinnamon, writes Ron Cain. (Metro Creative)

A bowl of slow cooking oats makes a perfect breakfast, especially if you throw in some nuts, raisin berries and cinnamon, writes Ron Cain. (Metro Creative)

RON CAIN: Is breakfast the most important meal of the day?

It’s the best way to start your day

All meals are important, and eating breakfast every day may be the key to losing weight and performing better at your job or school. Skipping breakfast is saying hello to feeling lousy and gaining weight over the long-term.

Vegetarians and vegans are very focused on eating healthy and sometimes fall short of making bad choices for breakfast.

The most important nutritional foundation for a great breakfast is protein, and the most popular choice is carbohydrates and usually refined ones. Sorry folks, but Tony the Tiger was a con artist.

READ: Ease your way into running

Boxed cereal is, for the most part, a poor choice. It’s recommended that sugar constitutes less than 10 per cent of your calorie intake, but many popular box cereals are between 20 and 30 per cent. The lowest I can find is Cheerios.

The trouble with those refined carbohydrates is they spike your blood sugar level, and that feels great – like your stocks going up and then the next day they tank – but within two to three hours of getting that sugar hit your body has increased insulin levels to compensate and your blood sugar drops lower – too low in some cases. By coffee break, you are grumpy, sleepy, dopey and need a doc.

Are there better plant-based choices to be made for breakfast? Try foods that are good sources of protein and healthy fat. Great options include avocado, natural sugar-free Balkan or Greek yogurt, but choose the higher fat ones because the extra fat creates a feeling of satiation, and you will resist grabbing that doughnut at Timmies.

Nuts are a great source of protein and micronutrients that potentially favourably impact the health of the brain. Butter made from nuts (peanut and almond butter etc.) is a great choice when spread over homemade multigrain bread.

We make our bread without yeast – a favourite out of Scotland – and it is filling.

Speaking of Scotland, there is always the old oatmeal staple, and there again, healthier choices can be made. The microwave version in a package is low in fibre due to processing and has added sugars.

Instead, make your own using organic slow cooking oats (not the fast cooking oats), add one cup of oats, chuck in raisins, chopped fruit, frozen berries, chia seeds, and cinnamon. Please give it a stir, cover and turn down real low, and by the time you have gotten dressed and made it to the kitchen, it is ready to eat.

If you are not a vegan, Sooke is blessed with many farm stands selling yummy free-range eggs, and that is the perfect way to start my day – on top of the Scottish yeast-free bread, of course. Send me an email, and I will give you the recipe.


Ron Cain is a personal trainer with Sooke Mobile Personal Training. Email him at sookepersonaltraining@gmail.com.


Like us on Facebook and follow us on Twitter


Just Posted

By protesting uninvited in First Nations’ territories, conservationists are acting in a neocolonial or paternalistic manner, says Huu-ay-aht Chief Robert Dennis. Photo by Heather Thomson
A closer look: do Vancouver Island First Nations support the war in the woods?

First Nations/environmentalist old growth alliance uneasy, if it exists at all

Victoria police continue to look for missing man Tyrone Goertzen and are once again asking for the public’s assistance in locating him. (Photo courtesy of VicPD)
Victoria police put out another call for help finding missing man

Tyrone Goertzen, 33, was first reported missing June 4

Rachel Rivera (left) and Claire Ouchi are a dynamic art duo known as the WKNDRS. The two painted the new road mural at Uptown. (Megan Atkins-Baker/News Staff)
Artistic mural at Uptown brings creativity, fun to summer shoppers in Saanich

Road installation the largest of its kind in Greater Victoria

Kathy and Doug LaFortune stand next to the new welcome pole now gracing the front entrance of KELSET Elementary School in North Saanich. LaFortune completed the piece after suffering a stroke with the help of his wife and son Bear. (Wolf Depner/News Staff)
KELSET school in North Saanich unveils welcome pole on National Indigenous Peoples Day

Carver Doug LaFortune completed pole with the help of his son, wife after suffering a stroke

Colwood council is looking at potential summer weekend closures to traffic of a section of Ocean Boulevard at Esquimalt Lagoon, to allow for more of a park-like setting during summer events such as the popular Eats & Beats event, shown here in 2018. (Black Press Media file photo)
Mayor lobbying for summer weekend closures of beachfront Colwood roadway

Rob Martin to bring motion forward to June 28 council meeting

The border crossing into the United States is seen during the COVID-19 pandemic in Lacolle, Que. on February 12, 2021. THE CANADIAN PRESS/Paul Chiasson
VIDEO: Border quarantine to soon lift for fully vaccinated Canadians

Eligible travellers must still take multiple COVID-19 tests

Skeena MLA Ellis Ross. (Photo by Peter Versteege)
BC Liberal leadership candidate condemns ‘senseless violence’ of Okanagan church fires

Skeena MLA Ellis Ross says reconciliation isn’t about revenge for past tragedies

A coroner’s inquest will be taking place at the Capitol Theatre in Port Alberni for the next week. (ELENA RARDON / ALBERNI VALLEY NEWS)
Teen B.C. mom who died following police custody recalled as ‘friend to many’

Police sent Jocelyn George to hospital after intoxication had gone ‘beyond the realm’ of normal detox

FILE - In this Nov. 29, 2020, file photo, Las Vegas Raiders defensive end Carl Nassib leaves the field after an NFL football game against the Atlanta Falcons in Atlanta. Nassib on Monday, June 21, 2021, became the first active NFL player to come out as gay. Nassib announced the news on Instagram, saying he was not doing it for the attention but because “I just think that representation and visibility are so important.” (AP Photo/John Bazemore, File)
Nassib becomes first active NFL player to come out as gay

More than a dozen NFL players have come out as gay after their careers were over

Penticton Indian Band Chief Greg Gabriel speaks to the Sacred Hearts Catholic Church burning down early Monday morning, June 21, 2021. (Monique Tamminga Western News)
Penticton band chief condemns suspicious burning of 2 Catholic churches

Both Catholic church fires are deemed suspicious, says RCMP

COVID-19 daily cases reported to B.C. public health, seven-day moving average to June 17, 2021. (B.C. Centre for Disease Control)
B.C.’s COVID-19 infections drop to 90 on Sunday, 45 Monday

Pandemic spread dwindles as 77% of adults receive vaccine

Emergency vehicles are parked outside of the Wintergreen Apartments on Fourth Avenue. (SUSAN QUINN / Alberni Valley News)
Port Alberni RCMP investigate stabbing on Fourth Avenue

Two men were found with ‘significant’ injuries near Wintergreen Apartments

Bernadette Jordan addresses the media following a swearing in ceremony at Rideau Hall in Ottawa on January 14, 2019. Jordan says the government will provide $2 million to allow First Nations to continue to strengthen the marine safety system across Canada. THE CANADIAN PRESS/Adrian Wyld
First Nations receive federal funds to purchase marine rescue boats

Quatsino, Heiltsuk, and Kitasoo First Nation’s among eight across Canada to receive funding

A blood drive in support of 1-year-old Rielynn Gormley of Agassiz is scheduled for Monday, June 28 at Tzeachten First Nation Community Hall in Chilliwack. Rielynn lives with type 3 von Willebrand disease, which makes it difficult for her to stop bleeding. (Screenshot/Canadian Blood Services)
Upcoming blood drive in honour of Fraser Valley toddler with rare blood condition

The Gormley family has organized a blood drive in Chilliwack on June 28

Most Read