With spring having finally arrived at our doorstep summer is just around the corner. This is the perfect time to get started on a new workout routine. Whether you are sprucing up your existing routine or starting new you have to remember that your body needs fuel and this starts with breakfast. Too often breakfast is “coffee and toast” but you might be missing out if that is all you grab in the morning.
We’ve all heard that breakfast is the most important meal of the day. This is not to be scoffed at. This meal starts your day and if it is rushed and incomplete you are setting up your body and your metabolism to a lack luster start. Not only is breakfast important but it should probably be larger than you think. Coffee and toast is just not enough. One important component of this morning meal that is often forgotten is protein. Yes, your breakfast should have protein and I’m not talking about a shake. Eating whole foods is always your best option, and protein works to keep you more full longer and fuels your body for its morning activities. Your breakfast should also contain fats, and no fats is not a bad word, they are important to facilitate satiety (telling your body that you are full) as well as giving your metabolism a kick-start in the morning. Here are a few guidelines and ideas on how to improve your breakfast so that you are ready to tackle that new workout routine!
- Eat within an hour of waking up
- Prep your breakfast the night before. For example, make a batch of oatmeal that you can heat up in the morning and that you can add your protein and fats into.
- Prep your breakfast in a slow cooker the night before and it will be ready for you in the morning.
- Protein sources: eggs, smoked salmon, leftover chicken, beef, fish or pork mixed in with an egg scramble or omelet, handful of nuts or seeds, (careful of portion sizes here), nut or seed butters (again careful of portion size), Greek yogurt, tofu, lentils and beans.
- Fat Sources: full fat milk (2% or whole), cream, butter (on your toast or some even add it to coffee – apparently it tastes great but remember to use unsalted butter!), nuts and seeds including nut and seed butters (portion size here is important as it is quite easy to consume too much of a good thing with these), full fat yogurts, coconut milk in oatmeal instead of milk or water
- Too busy to eat at home? Throw all that good stuff in a blender and drink it on your way to work!
- Salad for breakfast isn’t wrong it’s just different – so yes, you can give that a try as well. Just remember to add your protein sources.
- If you need something sweet try a piece of fruit to accompany your breakfast rather than that cup of juice. Fruit is a whole food and contains more nutrients as well as fiber.
In the end don’t think of making or eating breakfast as a chore. It should be a fun way to start the day. Sometimes it just might need a little bit of planning and if you give it a few tries you’ll see that a full breakfast might lead to less snacking at work and a more productive morning and afternoon! Have fun and don’t be afraid to experiment!
By Marta Wein
Fitness and Recreation Program Administrator
BSc. Honours HK
