Breakfast is especially important for those who work out early. A workout before breakfast actually burns more fat, since carbohydrate stores are low after an overnight fast.
A light pre-exercise meal of something like an apple with peanut butter or a cup of yogurt with fresh strawberries provides the carbohydrates the body needs for the workout.
A light post-exercise meal of complex carbohydrate and protein helps replenish and build muscles if eaten within about an hour after the workout. Since liquids also need replenishing, this is a good time to include at least one cup or two of milk, milk smoothie, or drinkable yogurt.
Breakfast energy
Whole grain products, dairy products, and lean meat proteins or plant proteins provide the energy nutrients needed in breakfast. A perfect example would be the champion of breakfasts in the US – a bowl of whole grain cereal and milk.
Remember that all breakfast cereals are not created equal. Label reading is a must for hot or dry cereals. Look for high-fiber cereals that list 100% whole or 100% whole stone ground as the descriptor of the first ingredient, which should be a grain like wheat or oats. Bran cereals or those with bran included are also excellent choices.
Look for at least 3 grams of dietary fiber per serving, although some have up to 14 grams. Kefir or yogurt combined with cottage or ricotta cheese also are excellent mediums for mixing up dry cereal. Eating oatmeal (not instant or quick) is one of the best ways to start the day.
Fruit (for example, apples and/or raisins) and nuts (pecans or walnuts perhaps) may be added to enhance the flavor and increase nutritional value. Slow cookers are a great way to prepare hot breakfast cereals; let them cook overnight, and they are ready to eat the next morning. For some great recipes that cook while you sleep, do a Web search for slow cooker oatmeal.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
