Tuesday, October 9, 2012

Week 2: Breakfast Challenge



I can't face food when I get out of bed....
I'm not hungry in the morning....
I'll grab a bite to eat later...
I don't have time for breakfast....

Maybe you've said one or all of the above, but this week we're throwing away all of those excuses and we're going to have breakfast.

Breakfast - start your day a healthy way with the most important meal of the day!

Eating breakfast is equally important for children and adults.  Breakfast means "break the fast" from the night before.  Essentially it has been 8-12 hours since you've last eaten, and your body needs fuel to make it through the morning.  Eating a healthy breakfast (not the donut and coffee breakfast) can help give you:
  • a more nutritionally complete diet rich in nutrients, vitamins and minerals
  • more strength and stamina to do physical activities
  • more energy to concentrate in school and/or at work


Challenge yourself: By mindfully eating (check out Week 1: Mindful eating) a different breakfast each day for one week, you will be doing your body good and will learn valuable information about exactly what your body needs to get your day going.  Here are the steps:
1. Each day eat the breakfast meal listed below.
2. Sit quietly for a few minutes after you eat and reflect.
3. Record your observations, including:
 
    • What you ate
    • How you felt right after eating (for example, full, satisfied)
    • How you felt 2 hours after eating (for example, hungry, cranky, craving something else)
    • Any physical symptoms (for example, got a headache, experienced gas and bloating)
Day 1:  Eggs - scrambled with low-fat cheese and veggies (for example, tomatoes, onions, spinach)
Day 2: Oatmeal with dried fruit (for example, raisins, cranberries)
Day 3: Fresh fruit salad, fruit smoothie or raw vegetables
Day 4: Cold whole grain cereal with low-fat milk (or milk alternative of your choice) 
Day 5:  Muffin or donut and coffee or tea
Day 6: Whole grain toast with peanut or almond butter
Day 7: Fresh green salad or dinner leftovers

Food for Thought:  After you've completed this week's breakfast challenge, take a moment to notice which foods worked best for you.  
 
1. Were you able to complete the Breakfast Challenge as outlined above?
2. Which day's breakfast kept you full the longest?
3. Which day's breakfast left you feeling hungry or wanting something soon after eating it?
4. What were your successes from this week's challenge?
5. Were you able to combine any of the mindful eating exercises while doing this week's challenge?

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