Breakfast made easy
The word breakfast came into the English language in the late 15th century literally meaning to break the fast from the previous day. If we think about it logically if we have had a good nights sleep we have potentially had 10 hours since our last meal. Therefore the choice of meal is important, especially if we are dedicated to training.
So here are our keys to a healthy breakfast and what are the best choices for breaking the fast.
Keys to a healthy breakfast
1. Make it Balanced: A healthy breakfast should contain lean protein, which helps to keep you satiated throughout the morning, and high-fiber carbohydrates, which provide you with energy, promote regularity, and keep you full. Good sources of lean protein include egg, low-fat or non-fat milk and yogurt, beans, and lean meat, such as Canadian bacon or ham. Good sources of fiber at breakfast include whole grain cereals and oatmeal, whole-grain bread, and fruit.
2. Shop for It: As you plan your grocery list for the week, make sure to plan for breakfast. Include foods that you know youâ€™ll want to eat. And if your morning is typically rushed, look for fast options that are easy to prepare or carry with you, such as a piece of fruit and a low-fat Greek yogurt.
3. Schedule it In: If you find it difficult to squeeze breakfast time into your mornings, start getting up 15 to 20 minutes earlier to fit it into your day. Figure out what you plan on eating for breakfast the night before so that you donâ€™t have to think about what to prepare in the morning.
4. Avoid Refined Sugar and Baked Goods: Many typical breakfast choices are overridden with sugar, and refined flours and grains. Stay clear of cereals that are high in sugar, as well as bagels, pastries, donuts, muffins, and other baked-goods made with refined flours. These are low in fiber and digest very quickly, causing blood sugar levels to spike, energy levels to plummet, and hunger levels to increase within only an hour or two of consumption.
JDP Breakfast Favourites
A great staple of a good breakfast is porridge. It has the right balance of macronutrients and can be mixed with a wide variety of healthy ingredients. Check out some of these from Jamie Oliver.
Avocado is one of the most hash tagged words on Instagram and for good reason. It’s mix of healthy fats will fuel your body and they are a great compliment to eggs. For an extra protein boost throw in some turkey bacon. I love this on a weekend when I have more time for breakfast.
My final recommendation would be a breakfast smoothie. This is what I personally do every work day. As an early riser for work I can make this the night before and drink on the go. There are a wide variety of choices all over the internet. My favourite contains:
1 cup Almond milk,
A handful of blueberries,
A handful of porridge oats,
1 tbsp Peanut butter,
1 tbsp Greek Yogurt.
It is the perfect mix of macronutrients and keeps me full up from 5.30am through to 11.00am.
Start the day right and notice your energy levels stay constant throughout the morning.