Importance of Breakfast
The Importance of Breakfast
“The best breakfast contains more than just complex carbohydrates. If you consume a protein drink along with your carbs, you’ll not only enhance glycogen storage but you’ll also have insurance against any breakdown of structural protein that occurs when aerobic intensity gets to be a bit much”
If you regularly skip breakfast, break that habit right now! Breakfast is not just another meal – it is the meal. In fact, the word itself reveals its importance. It’s the first meal to “break the fast.” After three or more hours between dinner and bedtime, and then at least six hours of sleep, your body is craving nutrients. This would be an ideal time to have some protein mixed with some carbs. You need this right now, because the instant you wake up, your brain needs fuel. And your brain burns almost nothing but carbohydrates as a fuel source. (It also burns a very small amount of fat). If you don’t get some carbs into your system first thing, you run the risk of forcing your body to convert amino acids from your muscles to carbs for use as a fuel source. Can’t handle a full breakfast first thing? At least have a scoop of protein powder with a banana or strawberries mixed in a blender. Have the shake and then wait a few minutes. By then you may be able to eat a little more solid food.
After your protein shake you can start thinking about breakfast. You can’t go wrong with oatmeal or other nutrient-rich hot cereals. Add some diced fruit, nuts, seeds or cinnamon. Speaking of fruit, nothing adds some spice to breakfast like a mixed salad of chopped fresh pineapple, watermelon or cantaloupe.
Another breakfast favorite is eggs. Eggs have gotten a bad reputation over the years, but they are again being accepted as one of nature’s perfect foods that won’t increase your risk of cardiovascular disease. However, if you have a genetic predisposition to developing high cholesterol and heart disease, avoid eating too many yolks.
There are literally hundreds of ways to prepare eggs. Just pay attention to how you cook them. Frying eggs in a cup of lard or butter made from hydrogenated vegetable oils is not conducive to bodybuilding, or general health. If you must fry them, use a small amount of non-hydrogenated oil, or a squirt of cooking spray in a nonstick pan.
If you have a good appetite you can add a slice or two of toast to your breakfast. Just make sure the bread is whole grain and not covered in high-fat butter or sugar loaded jam. Smoked fish is popular for breakfast throughout northern Europe, including Great Britain. They’re also a source of inexpensive quality protein, often costing less than a buck for a small serving. Buy them packed in water or tomato sauce rather than oil.
Since breakfast is the most important meal of the day, you want to make a special effort to get some high-class muscle-building nutrients into your system. Whole grain hot or cold cereals are great for complex carbs. Add in some eggs or smoked fish for protein and healthy fats and a piece or two of fruit and you’re setting the stage for a day of building quality muscle.
I suggest you go out and pick up a good cookbook. Some of the best cookbooks are for diabetics; these will show you how to prepare great-tasting, low-fat, high-protein and complex-carb dishes. Two of the best are Muscle Meals: A cookbook to Build Muscle and Lose Fat, by John Romano, and The Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean, by Tosca Reno. You can buy both at better bookstores, online at Amazon.com. For now here are some recipes to get you started:
EGG-WHITE OMELET WITH VEGETABLE-CHEDDAR FILLING
Cooking Time: 4 to 5 minutes
Preparation Time: 10 minutes
INGREDIENTS
3 large egg whites, 1 yolk
1 teaspoon water
2 teaspoons chopped fresh dill (optional)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup loosely packed, chopped fresh spinach
1 plum tomato, chopped
2 tablespoons, shredded nonfat cheddar cheese
Vegetable cooking spray
DIRECTIONS
1. Whisk egg whites water, dill (if using), salt and pepper together
2. Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat for 1 minute. Pour egg mixture into a pan and cook until eggs begin to set on bottom.
3. Spread spinach, tomato and cheese over half of omelet, leaving a 1/2-inch border. Lift up side of omelet with a spatula and fold over filling. Cook 2 minutes. Slide omelet onto a serving plate and garnish.
SERVES: 1
Per serving: Calories 110, fat 0.5g, saturated fat 0g, cholesterol 3mg, sodium 906mg, carbohydrates 8g, fiber 1g, protein 18g
BLUEBERRY YOGURT CRUNCH
Total Time: 5 minutes
INGREDIENTS
1 container (8 ounces) nonfat vanilla yogurt
1/2 cup blueberries
1/4 cup bran cereal
DIRECTIONS
1. Combine all ingredients in a bowl. Serve immediately.
SERVES: 1
Per serving: Calories 190, fat 1g, saturated fat 0g, cholesterol 5mg, sodium 250mg, carbohydrates 44g, fiber 11g, protein 8g
ZESTY CHEDDAR-ASPARAGUS QUICHE
Cooking Time: 45 minutes
Preparation Time: 25 minutes
INGREDIENTS
1 tablespoon breadcrumbs
8 ounces small all-purpose potatoes, peeled and very thinly sliced
2 teaspoons olive oil
1 pound asparagus, trimmed
1/2 teaspoon salt, divided
3/4 cup shredded reduced-fat sharp cheddar cheese
3 scallions sliced
1 can (12 ounces) evaporated fat-free milk
2 large eggs
2 large egg whites
2 teaspoons butter, melted
1 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
DIRECTIONS
1. Heat oven to 400degrees F. Coat a 9-inch pie plate with vegetable cooking spray and sprinkle with breadcrumbs. Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly brush with olive oil and press down gently. Bake 10 minutes.
2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces
3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top.
4. Beat evaporated milk, eggs, egg whites, butter, mustard, pepper and remaining 1/4 teaspoon salt in a medium bowl. Pour into pie plate and sprinkle with remaining cheddar. Bake until a knife inserted in center comes out clean, for about 35 minutes.
5. Divide into 6 slice. One serving equals 1 slice.
SERVES: 6
Per serving: Calories 200, fat 8g, saturated fat 3.5g, cholesterol 86mg, sodium 316mg, carbohydrates 20g, fiber 2g, protein 13g
SILVER-DOLLAR PANCAKES
Cooking Time: 5 minutes per batch
Preparation Time: 15 minutes
INGREDIENTS
1/2 cup whole grain flour
1 heaping teaspoon Sucanat, honey or agave nectar
1/4 teaspoon baking soda
3/4 cup buttermilk
1 tablespoon vegetable oil
1 large egg
1/2 teaspoon vanilla extract
DIRECTIONS
1. Whisk flour, sugar and baking soda together in a medium bowl. Make a well in center. Whisk buttermilk, oil, egg and vanilla together in another bowl until blended. Pour into well and blend just until moistened. Let stand 5 minutes.
2. Coat a large nonstick skillet with cooking spray and place over medium heat until hot but not smoking.
3. For each pancake, pour 1 tablespoon batter into skillet. Cook until bubbles appear all over the cakes, about 3 minutes. Turn and cook until undersides are golden, about 1 to 2 minutes more.
SERVES: 4 (makes 16 pancakes)
Per serving: Calories 130, fat 5.5g, saturated fat 1g, cholesterol 55mg, sodium 341mg, carbohydrates 16g, fiber 0g, protein 5g
QUICK FRENCH TOAST
Total Time: 10 minutes
INGREDIENTS
1 large egg
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
2 teaspoons Sucanat, honey or agave nectar
1 tablespoon skim milk
1 slice whole grain bread
DIRECTIONS
1. Place all ingredients except bread in a shallow bowl and whisk well until combined.
2. Pour egg mixture into a shallow bowl. Place bread in egg mixture and soak, turning once.
3. Coat a nonstick skillet with cooking spray and heat over medium heat. Place heat in skillet and pour any remaining egg mixture over bread. Cook until browned on bottom, then turn over to brown other side.
SERVES: 1
Per serving: Calories 160, fat 6g, saturated fat 2g, cholesterol 215mg, sodium 200mg, carbohydrates 14g, fiber 0g, protein 9g