Our top tips for starting your day the best way you can.
Breakfast really does make all the difference!
A lot of people don’t like eating in the morning because they either:
- Don’t feel hungry
- Are too busy to eat breakfast
- Feel on the days they have breakfast they are hungrier mid-morning and tend to snack more
Don’t feel hungry? If this sounds like you, you’d be surprised how quickly you can build yourself an appetite for earlier in the day – and what a difference it will make to your day. By starting with small quantities of healthy food at the start of the day, your appetite will slowly start to build and you might even find yourself waking up looking forward to breakfast!
Too busy to eat? There are plenty of healthy options you can have on the go, so you may only have to get out of bed 5 minutes earlier! Why not invest in a blender, prepare it the night before and blast it first thing, drinking it on your way to work, the Studio or after your morning workout. Have a look at one of PT Stuart’s recipes below.
Think eating first thing makes you hungrier? Aim to eat some protein for breakfast – protein is the best nutrient for making you feel fuller. Along with eating earlier you kick start your metabolism which in turn burns more calories which is why you feel hungry quicker when eating breakfast. Being hungry isn’t a bad thing as long as you are genuinely hungry…
Why you’ll be glad if you make that extra effort to eat breakfast
- Gives you the energy to start the day.
- Will improve your concentration throughout the morning.
- Studies have shown that those who skip breakfast are more likely to be overweight, whereas those who eat breakfast will intake a better range of nutrients throughout the rest of the day and stay within a healthier weight range.
- Your body spends around 8 hours a night without food and water (depending how long you sleep and when you last ate prior to bed). Your body and brain need to be rehydrated and have their glucose levels replenished, ideally within an hour of waking. Lack of breakfast can make a huge difference to your brain’s function and your body’s ability to perform. (Take note 7am-ers!)
- If you can replenish your blood glucose levels within 2 hours of waking up, you should find that your body is better equipped to keep them balanced all day. Say goodbye to energy highs and lows, mood swings and cravings for sugary foods!
How to have a ‘healthy’ breakfast:
- Try to include protein. Protein is the best nutrient for satiety (feeling of fullness). If you feel satisfied you are more likely to concentrate better on what you are doing and are less likely to snack on unhealthy foods before your next meal.
- Avoid cereals full of sugar – read the packets of your foods, make comparisons and become more aware of what you’re eating.
- If you prefer toast for breakfast, make sure you’re eating wholemeal/wholegrain bread. This has a lower glycemic index than white bread, meaning you should stay fuller longer. Try adding some protein to that toast, such as eggs or fish. If that’s too much for you first thing, seed and nut butters are a good option (almond, walnut, sunflower – not just peanut butter). They are a good source of healthy fats and a whole host of essential nutrients.
- Try and get some vitamins/1 of your 5 a day. Having a glass of orange juice mixed 50/50 with water is a great way to get some vitamins early in the day. By mixing the juice with water, you make the drink isotonic, meaning it is more hydrating and won’t send your blood sugar soaring temporarily.
If you are like our 7am clients who like to train first thing then you’ll be aware of the common debate “to eat or not to eat” before coming to the studio. We’ll be going into more depth on this in our next blog…
Here’s an example of a decent breakfast you could throw together quickly and take with you wherever you’re off to. One of our Trainers Stuart has put together a recipe book “Health from Scratch” which is available online. Any sales of the recipe book in January 2015 will be donated to the Blake McMillan Trust – you can take a look and do your bit for a great local charity HERE.
Handful of blueberries
Handful of strawberries
100g Greek yoghurt
1 scoop of whey protein powder (we used vanilla)
20g of granola
Add the yoghurt, whey protein and mix.
Throw all the berries into a bowl, add the flaxseed and mix.
Feel free to experiment with other fruits and flavours of protein.