Eat your Breakfast
We all know it, we’ve all heard it --but we all don’t practice it on a daily basis. You must eat breakfast if you’re going to have a successful fitness and weight management plan.
The word itself should tell you everything. Break– Fast. Break the fast. If you’re like the majority of most folks, you probably eat dinner anywhere between 5-8 pm on most nights. Let’s do the math. For example, let’s say you ate dinner last night at 6 pm. You woke up at 6 am a little hungry, (rightfully so –it’s been a full 12 hours since you last ate) but decided not to eat breakfast because of time or maybe because you think you might lose weight faster if you don’t eat. These calories that you “thought” you eliminated will usually more than catch up with you later in the day when you give in to binge eating temptations.
So you skip breakfast. It’s now 12 o’clock lunchtime -18 hours since you’ve last eaten–and you’re starving –and you’re on the prowl for anything you can get your hands on–like a ravenous tiger waiting to pounce. Your head’s now pounding and you’re a little delirious because you’ve run out of fuel and can’t think straight.
Your brain needs glucose to survive-- it’s the fuel that keeps our motors running. That means walking, doing your workouts, speaking, stretching, typing - any activity requires this fuel. You need food quickly –so you might grab a choice that’s not as healthy –but it’s convenient.
Do you see what’s happening here? You’re setting yourself up for failure on two fronts.
One-When you’re starving, you’re most likely going to choose an unhealthier choice, and two- your body shuts itself down, goes into its survival mode- and automatically lowers your metabolism-COMPLETELY OPPOSITE OF WHAT YOU WANT.
Here's a few strategies for healthy and quick breakfasts…
• Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.
• Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.
• Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.
• Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.
• Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.
• Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Kashi, Wheaties and Cheerios are always good choices. Good old fashioned oat meal is a great choice.
• Whole-egg or egg white omelets with fresh or frozen vegetables -carrots, broccoli, celery, peppers, onions and even black beans make great additions.
• Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.
Listen to your Mother --eat your breakfast !