TiP of the DAY: What Do You Eat for Breakfast? Unfortunately, breakfast, at least in the United Kingdom, and Im sure in many other countries in the world, is literally one of the worst meals to eat out. Almost every restaurant or hotel offers breakfast choices that typically do not create good health. Why? Because typically, what youll find is an assortment of pancakes, waffles, toast or even donuts, along with cereal or scrambled eggs. These are not necessarily healthy foods, no matter what kind of health claims may be promoted on the box. Finding a healthy breakfast option when eating out is such a challenge, youre far better off preparing your own meal. It reminds me of an important principle: If you fail to plan, you plan to fail. This principle works equally well with respect to your food choices. So, before you go to bed at night, it is always good to have a plan for what youre going to eat the following day – for breakfast, lunch and dinner. This way, you have the opportunity to get the wheels turning and get that food prepared and ready for when you wake up. So, if you choose to do your exercise in the morning, what are you going to eat afterwards? What Makes for a Healthy Breakfast? So exactly what is my breakfast formula? Well, primarily because of the exercise – as I mentioned above, I do many intense exercises, including cardio, strength training, core training, active resistance, flexibility stretching and anaerobic burst interval-type exercises – so theres intense pressure on my muscles. They need to recover, which means I need plenty of protein – anyone will need a lot of protein to recover, repair, and rebuild muscles. So youll want to make sure you have high quality protein for breakfast after youve exercised. One of the sources Ive found to be the best is a high quality whey protein, specifically from grass-fed, non-hormonally treated cows, that is minimally processed. This ensures it has contains beneficial immuno components, including immunoglobins, bovine serum albomin, and lactoferins, in addition to all the key amino acids and other beneficial nutrients you typically get from a high quality whey protein. My Healthy Breakfast Recipe I put a giant scoop or two ;) (40g of Whey) in a one-quart glas jar, and then I add two to four eggs. (sometimes its 1 whole egg and 3 egg whites - depends on my daily macros). These are typically eggs purchased from a local farmer, not from the grocery store, so theyre organic, free-range eggs. Now, some people dont like the texture of raw eggs. But thats typically due to the stringy consistency of the egg whites. Fortunately, you wont need to worry about that here, because when you mix it up as I recommend, it is all dissolved into the mix. I challenge anyone to be able to differentiate between a shake that has the eggs in it, and one that doesnt. You wont be able to tell the difference at all. So I think if you try it, youll be very pleasantly surprised. After putting in the whey mix and the eggs, I add between one-fourth to one-third of coconut milk or 20g of extra virgin coconut oil. Coconut is a great source of MCTs, which are medium chain triglycerides. MCTs are the best low glycemic fuel for your muscles after exercise. Thus, the coconut milk further enhances the fueling impact of Whey. If you like, you can beef up your morning meal even further. You can increase the fiber content by adding something like seeds. I alternate between seeds that contain omega-3 fats and omega-6 fats. All the seeds are organic. For omega-3 fats, I alternate between chia seeds and flax seeds. For omega-6, I alternate between pumpkin seeds, sesame seeds, and sunflower seeds, switching between them on a regular basis, depending on what I feel like having that day. After grinding the seeds of choice in the coffee grinder and adding them to the mix, I then fill the rest of the jar with water. Bottom Line Remember, most people are unconsciously exchanging convenience for their health. You are too smart to make that mistake! 😜💪
Posted on: Thu, 22 Jan 2015 09:00:40 +0000
Trending Topics
Recently Viewed Topics
© 2015