Health & Fitness Sports Tips: Eat Breakfast before fitness Exercises.Start your day with breakfast! Kick start your metabolism and fuel your body for the day. Skipping breakfast is not an option! But watch-out for what you grab as your rushing to start your day. Quick foods such as muffins, bagels, and pastries are high in calories and refined carbohydrates. These types of foods digest quickly and flood your body with glucose (blood sugar). This in turn triggers a surge of insulin; which leads to the beginning of a cycle of low-energy and hunger. According to a report from National Weight Control Registry 78% of successful dieters are breakfast eaters. Here are some handy tips to a successful start to your day…
- Turn to oatmeal Australian researchers found that oatmeal is one of the most filling foods, more than four times as satiating as a croissant. But to nix your hunger and please your taste buds, try whole-oat groats (sold in bulk at natural-food stores) in place of the usual rolled oats. They take about 45 minutes to cook; prepare a big batch and refrigerate it so you can bring a serving to work every morning to reheat in the microwave. To add flavor and extra nutrition, try my chai oatmeal; find the recipe at shape.com/healthykitchen.
- Rediscover eggs High in filling protein (6 grams), one egg has just 78 calories. Hardboil a few ahead of time (they’ll last up to a week shell-on in the refrigerator) and grab one on your way out the door. Eat it alone with a little salt and pepper, or cut it in half and have it on a toasted whole-wheat English muffin.
- Make cereal portable Mix a ready-to-eat whole-grain cereal with dried fruit and a few nuts in a plastic baggie. Munch on it dry in the car, or have it with milk or yogurt at your desk.
- Have lunch for breakfast You don’t need to eat traditional breakfast foods in the a.m. If cheese and crackers or turkey on whole wheat sounds good, go for it. Even last night’s dinner leftovers are an option!
- Bag the pastries Tempted by the sweets sold where you stop for your morning coffee? Pack a slice of whole-grain toast spread with peanut or almond butter and a little honey in a sandwich bag (fold it in half to make it less messy). It’s a far better option than coffee cake. Plus, it’s protein-packed, so you won’t have the urge to scrounge around the vending machine looking for more to nosh on in an hour.
Tip: PB&J on whole wheat is a fast healthy a.m. meal.
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