Portable is easy
Eating breakfast on the go does not have to mean eating packaged or processed foods. Skip the pre-packed breakfast items or taco window and make you own portable options. Try making your own pre-portioned egg cups, or veggie muffins. They are easy to prepare, don’t make a mess, and don’t require silverware. Smoothies also travel well, and they can be made the night before if you find yourself in a time crunch in the morning.
Include fiber and protein
Most conventional breakfast foods in the United States are high in carbohydrates and can be heavily processed. Skip the refined cereals, and try more balanced options that include fiber and protein. By including these, you are giving your body a longer burst of energy and are also helping to stay full until it’s time for lunch. A great way to add fiber in the morning is including whole grains. Try making overnight oats, or whole grain toast. Adding protein can be a snap, too! A quick and easy way to add protein is to include nuts, nut butters, or eggs. Hard boiled eggs travel easily and are packed with complete protein.
Try a smoothie
If you choose to make a smoothie, make sure that it is moderately sized and not highly sweetened. Instead of adding sugar, fruit juice, or other sweeteners, use a serving of fruit! Blend together Greek yogurt, some nuts, some spinach (or other preferred vegetable) with one serving of fruit. You’ll have a high fiber, highly nutritious, and delicious breakfast. Remember, calories you take in as a liquid can feel like they fill you up less than solid foods. Make sure you don’t overdo it by eating slowly and portioning your breakfast out beforehand.
Although it may not sound tasty, incorporating vegetables into breakfast can be quick and delicious! You can include some nutritious greens in a morning smoothie, add wilted greens or broccoli to eggs made in a muffin tin, try a zucchini or carrot muffin, or even just enjoy a quick serving of baby carrots on your drive into work. Veggies have the fiber and vitamins to give you a strong start to your day.
Start with lunch
Who said you have to eat breakfast food for your first meal of the day? An extremely portable, and balanced breakfast option is a sandwich. A sandwich on whole grain bread with vegetables and a lean protein has all the fiber and nutrients to get you started in the morning and it is easy to eat during a busy morning routine. You may also find that eating the leftovers from last night’s dinner gives you a balanced start to the day.
There are many ways to start your day off right, you just have to find the right one for you! You can find breakfast recipes on our WellCats nutrition Facebook page, or you can set up a one on one nutrition consultation to help find the right strategies for your wellness goals!
Here are some simple oatmeal recipes to try:
And the WellCats Facebook page:
Run for Our Troops 5K Fun Run
Date: Saturday, May 21, 2016
Time: 8:00 am CDT
Resolute Wellness & Aquatics Center
555 Creekside Crossing
New Braunfels, Texas 78130
Click image for details & registration.
High-impact exercise is generally defined as an activity during which both feet leave the ground at the same time, such as running, jogging, jumping rope, or plyometrics. There are a couple of conflicting rumors about high-impact exercise. One is that all joint impact is unhealthy and should be avoided. The other is that high-impact is the only way to effectively build aerobic intensity. Neither of these statements are full truths. Weight-bearing exercises (any movement in which the muscles and bones work against gravity) stimulate bone growth and density, which aids in the prevention of injuries and age-related bone loss. Studies have shown that adding impact to weight-bearing activities increases this effect, and also builds ligament and tendon tensile strength. In other words, sporadic high-impact movements could actually be beneficial to your joints. The caveat is that bones and joints must be able to withstand high impact. People who have a history of joint injury, or certain bone/joint conditions, may not be good candidates for high-impact exercise. Likewise, if you experience pain or swelling during or after high-impact exercise, it just may not be right for you, but that's okay! There are many types of weight-bearing exercises that can offer similar results while minimizing joint strain. Brisk walking, hiking, racquetball, and dance fitness are just a few examples of activities that can be performed at moderate to low impact. Swimming and water aerobics utilize buoyancy and water resistance to achieve these benefits with even more minimal joint stress. All of these activity modes can be performed at various levels of intensity without adding joint strain by modifying the speed, range of motion, amount of resistance, and/or directional changes. If high impact isn't right for your body, there's no need to sacrifice the intensity or effectiveness of your work out. All of the group training classes that we offer can also be modified for any combination of impact and intensity, and our instructors come equipped to help you find the solution that's just right for you.
A few more quick tips to help minimize bone/joint strain, and prevent injury:
- Always progress your workouts slowly, especially when starting (or re-starting) an exercise program. Increase frequency and/or intensity one step at a time, and allow your body to adapt between changes.
- Vary your exercise, especially where impact is involved, to avoid overuse or overworking certain muscles/joints with repetitive movement patterns.
- Check your footwear! Proper shoe type, and a proper fit, will help to maintain alignment and gait, provide support, and help you get fit and stay fit comfortably and pain-free. (Keep an eye out for an upcoming post on this one!)