BREAKFAST OF A CHAMPION – Start your day off right!

TRULY THE MOST IMPORTANT MEAL OF THE DAY

  • Health Benefits
    • Healthy weight
    • Decrease cholesterol
    • Increase energy/ increased metabolism
    • Increase cognitive function
  • Break the Fast tips
    • Eat within 30 minutes-1 hour of waking up
    • Metabolism starts to slow after this time frame to conserve energy for the day
  • Breakfast provides a solid foundation for your entire day
    • Increase energy
    • Allow metabolism to work at its fullest for the entire day
      • Burn more calories overall
    • Reduce hunger throughout the day by preventing afternoon blood sugar crash
      • Non-breakfast eaters tend to eat more, less nutritious foods throughout the day
    • Helps people to make more balanced food choices at other meals
  • Ideal Healthy breakfast looks like: (should be the same size as lunch and dinner not a smaller meal)
    • Grain – Oats, Toast, Bagel, English muffin
      • Give us that lasting energy to get through the morning – the brain and central nervous system only function on glucose from carbs
    • Protein – Peanut butter, Eggs, breakfast meats, beans, Greek yogurt
      • Keeps you feeling full for an extended period of time
    • Fruit/Vegetable – Spinach, peppers, tomato, pineapple, orange, banana
      • Provide proper vitamins and minerals for a more healthful diet
  • If you aren’t hungry for breakfast when you wake up…
    • Still need to get something in – turning food into a liquid in the form of a smoothie is an easy nutritious way to get a solid breakfast in.
      • Pineapple, banana, strawberry, Greek yogurt, juice or milk
    • If you wake up late and don’t have time to put together a full breakfast
      • You can make a quick nutritious breakfast even if you only have a couple minutes.
        • Smoothie, larabar with fruit, bagel with fruit, hard-boiled egg with fruit
      • Breakfast doesn’t have to mean breakfast food….
        • Nutrients are nutrient – if you don’t like breakfast foods you can still get a solid start to your day with ANY sort of food that you prefer.
          • PBJ for example
      • If your breakfast is within an hour of a workout..
        • You want to eat a carb only meal for the quick energy needed to avoid low blood glucose during a workout.  Also, to digest the food out of the stomach. Protein, fat, and fiber slow digestion (normally great, just not before a workout).