Blog

Most important meal of the day

Posted By: Stacy Rhea on 11/18/2010

Most important meal of the day: Breakfast

Breakfast helps you sustain energy levels, stay focused, lose weight, build muscle and stay on the top of your game. So, if you are a bagel-eating, sugar-coated-cereal-crunching-breakfast-eater or a breakfast-skipper all together - listen up!

After a six to eight hour fast, the average night sleep, the body needs quality nutrients.

Protein: The body does not store protein like it does carbohydrates and fats, therefore, it is important to include a protein with breakfast.

Quality proteins
eggs/egg beaters (limit the number of yolks - one per three eggs)
cottage cheese
turkey sausage
Greek yogurt

Quality carbohydrates
whole wheat/grains
sweet potato
oatmeal, oat bran, All-Bran

Quality fats
nuts - walnuts, almonds, cashews, etc.
natural peanut butter or almond butter

Avoid
Pop-Tarts
sugar-coated cereals
muffins
cookies
frozen pastries

Planning ahead is all it takes to ensure you are fueling your body with the nutrients it needs first thing in the morning.

• Make your eggs the night before
• Portion out your cereal and put it in a baggie
• Have your fruit  cleaned and ready to go

Bite into one of these quality morning meals.

Power-packed breakfast cereal - one of my personal favorites
oatmeal, oat bran or All Bran
Whey protein - can be mixed in the oatmeal/oat bran or eggs on the side
chopped nuts - mixed into oatmeal/oat bran
sliced fruit - mixed into oatmeal/oat bran
soy or organic fat-free milk

* I add a table spoon or two of low-sugar natural apple sauce, a table spoon of no-sugar syrup and a dash or so of cinnamon.

Eggs and cheese burrito
Eggs
cheese of your choice - just a pinch for flavor
wrap - whole wheat or corn is best
black beans
salsa

Stacy Rhea is Fitness Together’s Director of Public Relations; she also trains clients at several FT studios in Cleveland.  She has more than 18 years of experience in the health and fitness industry, having spent 14 years as a personal trainer and four years as the editor of Ohio Sports & Fitness magazine.  She is also the founder and president of Grunt Girl Racing, an all-women’s multi-disciplinary team that provides knowledge, inspiration and motivation to athletes in Cleveland.  Stacy believes that by sharing her trials and tribulations on the way to mastering a healthy lifestyle, she can help others achieve their fitness goals.