The number one comment that I make when working on client diet overhauls is sugar reduction. North Americans tend to eat a heavy glycemic index [GI] diet and the result is obesity. These dietary errors are then compounded by a general lack physical activity and this has created a health care epidemic. Heart disease, diabetes and hundreds of other health risks can be greatly reduced by exercising and eating a well balanced diet. Most obesity is preventable.
I have a few ideas for breakfasts that are moderate to low GI, tasty and will start your day off right. All you will need is a blender or a fry pan.
Here are the breakfast ground rules:
- moderate to low GI [search for a list of low GI foods online for more info]
- include fresh or frozen fruit[s] and/or vegetables
- include healthy fats
- hydration should be included or taken with
- include a source of protein
Strawberry & cream liquid breakfast #1
150 g (1 cup) strawberries frozen, 150 ml [1/2 cup] ice, 250 ml (1 cup) rice milk, almond milk, skim milk or water, 2 tablespoons 88% pure whey protein, ground flax seed or pea protein. Place all in a blender and process until smooth. Delicious!
Eggs are it breakfast #1
2 eggs beaten until foamy, teaspoon of extra virgin olive oil, 1 cup of fresh spinach, 1 tablespoon of fresh basil, a good sprinkle of fresh ground pepper and smoked paprika and 1/2 of an avocado.
Heat a fry pan to medium heat with olive oil, add eggs and cook until just thickening. Sprinkle in all remaining ingredients except the avocado and fold in half. Cover and cook for 2 more minutes. Serve with sliced avocado [and hot sauce if you dare!] Cook a double quantity and store in the fridge for up to one day. This is also an ideal post workout meal!
Drink a glass of water first thing in the morning and then eat. If you are performing an early morning workout have a 1/3 or 1/2 for breakfast first and then the rest after your workout. Just eat.
Try using an free online calorie counter to reference how much you are eating and speak to a professional if you are unsure about what is right for you. Get out and do something active everyday. No matter how short the activity, something is better than nothing. Enjoy an active summer :] See you on the water.
What will you conquer in Summer 2016? Set your fitness goals & conquer them!
Kind regards, Tracie