Break The Fast

BREAK THE FAST
by Lee Murphy

Breakfast is an essential start to your day. Many people skip
breakfast due to time constraints, weight loss efforts, or the like. However,
research suggests that skipping breakfast does more harm than good. Breakfast
primes your metabolic furnace, jumpstarting your metabolism for the day ahead.
Besides fueling your mind, a nutritious breakfast gets your body ready
for the training demands you will impose upon it later in the day. Whether
you are trying to lose weight, gain weight, or maintain, breakfast is
crucial in any diet.

A healthy breakfast should contain some carbohydrate, protein, fat, and
dietary fiber. Carbs and fiber can be found in whole grain cereals or
fruits. Protein can come from meat, eggs, beans, or soy. A good example
of a healthy breakfast might be something simple like a hard boiled egg, an
orange, and a bowl of whole grain cereal (containing at least 3-5+
grams of fiber) with skim milk. Stay away from the sugary cereals, syrups,
pastries, and white breads because they are digested quickly and will leave you
hungry and tired in a couple of hours. A nutritionally balanced breakfast will
keep the hunger pangs away longer and prepare your body for the day to come.


If you don't like to eat breakfast, or believe you don't feel well when
you eat it, you can break the meal up into two smaller ones. Drink a large
glass of fortified milk or make a quick smoothie at home, and an hour or two
later, take a break from work and snack on an apple and a handful of
healthy nuts like pecans or walnuts. Splitting up your breakfast into snacks
may also be a helpful tactic if you work out in the mornings.

Some other quick examples of breakfasts:
. Bran muffin and yogurt
. Two slices of left-over pizza
. Peanut butter-banana sandwich
. Whole-wheat pita with 1 to 2 slices of low-fat cheese and a large
apple
. Granola with raisins and low-fat cottage cheese