Column 3, January 2008

Back-to-work nutrition, Part 1 - Breakfast

Hopefully most of you had a relaxing break over the Christmas period and found it easy to stay active with the gorgeous weather we’ve had. Congratulations if you achieved the health and fitness goals set in December after my last instalment. If not, don’t beat yourself up. Leave it in the past and see TODAY as a fresh start.

Start by writing yourself a new set of health and fitness goals for the month, and a list of all the benefits you are to gain by achieving these. Remember that although work may have piled up a little in your absence, your health has an impact on every area of your life, so make it a priority.

A little forward planning at the beginning of the week will make a big impact to the success of your New Years nutrition goals.

I’ve never eaten breakfast, why should I start now?

Good nutrition doesn’t need to be a complicated science. You KNOW it’s a good idea to eat breakfast, but why?

If you rush out the door in the morning without eating, it’s possible your metabolism will be a little slower than it could have been. Obviously weight gain is the issue here.

Eating regularly and hydrating from the early part of the day helps to keep us energetic and alert and therefore able to function better mentally and physically.

Missing breakfast also commonly leads to poor eating choices later in the day. So although you think you’re weight loss efforts will be rewarded by missing a meal, research shows the end result is actually a higher daily fat and calorie intake. This could occur because we are not eating until we are ravenous, which generally results in the most convenient foods, not necessarily the healthiest, being consumed.

Increasing dinner portions often result from missing breakfast, and unless you’ve trained hard after work, the timing of this large meal is inappropriate, and not when we need to be ‘refuelling’. It also leaves you feeling full on waking, setting up the whole cycle again.

What if I don’t feel hungry when I wake up?

I’ve generally found when people tell me this, that their evening meal is larger than it should be. Try reducing the portions of meat and carbohydrate at dinner, and load up on non-starchy, low calorie veggies such as broccoli, carrot, salad, asparagus, peppers, mushrooms, courgettes….

If you still don’t feel like breakfast, you could try eating a piece of fruit first thing, then eating your breakfast when you get to work.

I exercise early morning, and don’t like training on a full stomach. What should I do?

If you exercise for less than an hour first thing, you may manage to delay eating until immediately after training. Make sure you grab a large glass of water to hydrate instead. If you’re training for longer than an hour it is important to eat something light, and high carbohydrate before you go.

To minimise stomach fullness you could try one of the ‘lighter’ options listed below. Remember to refuel afterwards, and if you’re not training later in the day, taper your meals off so that dinner is light.

Liquid meals - ‘Up and Go, ‘Sustagen’ or ‘Horleys’

Spicy fruit muffin with mashed banana and cinnamon (spare the margarine)

Small tin (220g) of low fat creamed rice

1-2 pieces of toast with any combination of cottage cheese, marmite, tomato, relish, reduced fat cheese.

I need some ideas for breakfasts I can have after training or as soon as I get to work.

If you exercise before work it’s crucial to replace the muscles’ preferred energy source-glycogen - as well as supply some protein to repair any minor muscle damage caused during your workout.

Failing to do so on a regular basis could see you daily exercisers hitting the wall by day 4. Try and eat within 30mins of your session.

Bircher Muesli – mix equal amounts of rolled oats and wholegrain rye flakes and a little chopped dried fruit. Soak overnight in lite soy or trim milk with a dash of vanilla essence or mixed spice. Seal in airtight container and throw in your bag to eat first thing after training. A great summer alternative to porridge.
Creamed rice and banana – very quick and portable.
Speedy Eggs on Wholegrain – If you have a toaster and microwave at work, this is easier than it sounds. Otherwise most cafes will oblige! Poach two eggs in microwave using dish designed for this (takes less than 1 minute), lightly spread two slices of wholegrain toast or pumpernickel with avocado and tomato relish, and top with sliced fresh tomato, and cracked pepper.
Cold cereal & low fat milk or yoghurt – Ideally less than 5% fat, greater than 4% fibre and minimal refined sugars such as honey, glucose, sucrose… e.g. Untoasted mueslis, Weet-bix, and the multitude of other options available, just read the labels.
Subway 6” on wholegrain, with lean meat, salads, low fat dressings, hold the cheese (as a low fat option is not available). Not what us kiwis would normally consider for breakfast but actually a great option after training. Just make sure you still get your three low fat dairy options through the day with yoghurt, a glass of milk and a few slices of low fat cheese for example.

I hope this gets you off to a good start! In part 2 next month, we’ll look at healthy snack ideas to keep at work or in the car if you’re often out and about.

Have a fantastic month!

Marnie Oberer