BREAKFAST

Minuteman/Minutemaid Healthy Body Rules #1 on the List – Eat Breakfast Everyday WHY? Why Breakfast?? School offers it each day Grab and Go Breakfasts WHY? Why is it important?

Breakfast Facts Breakfast means…Break the Fast after a long nights sleep – Eat every 3 – 4 hours during the day – 9 hours of sleep prevents you from eating Decreases muscle/protein breakdown for energy throughout the day – Spares protein stores Not eating breakfast causes irritability & fatigue Breakfast improves mental alertness & physical performance – Improved brain function

Breakfast Facts Normal insulin response People who eat breakfast usually eat healthier throughout the day – helps with weight control When trying to lose weight, helps with weight loss by jump starting metabolism which helps you burn calories Trying to gain weight, provides another opportunity to take in extra healthy calories to promote gain of lean muscle The world’s first breakfast cereal was created in 1863 and needed soaking overnight to be chewable

No Breakfast Excuses #1 – Not enough time #2 – Not hungry #3 – Might gain weight #4 – Don’t know what to make

Breakfast Should Include… Protein and Carbohydrates are most important at this meal Try to have some of your carb be from fruit

Breakfast Proteins & Carbohydrates – Proteins – Meats, Eggs, Yogurt, Peanut Butter Proteins help with muscle rebuilding and help you feel full longer Too much can be hard on the liver and kidneys – Carbohydrates – Grains (cereal/granola), fruits, vegetables First source of energy Fruits are a great source of carb for energy Veggies same but help you feel full longer – Great source of fiber Fruits and veggies are very important for ligament and tendon health and keeping a healthy immune system

Berry Medley Smoothie Berries – Carbohydrates – Energy boost, ligament/tendon health and immune system boost Greek Yogurt – Protein – Help you feel full longer and help with muscle repair – Carbohydrate Milk – Protein – Carbohydrate Banana – Carbohydrate

Chocolate Peanut Butter Smoothie Cocoa – Good for heart health Peanut Butter – Protein Milk – Protein – Help you feel full longer and help with muscle repair – Carbohydrates – Energy boost, ligament/tendon health and immune system boost Greek Yogurt – Protein – Help you feel full longer and help with muscle repair – Carbohydrates – Energy boost, ligament/tendon health and immune system boost Honey – Carbohydrate – Quick energy

Fruit & Yogurt Parfait Greek Yogurt – Protein – Help you feel full longer and help with muscle repair – Carbohydrates – Energy boost, ligament/tendon health and immune system boost Fruit – Carbohydrates – Energy boost, ligament/tendon health and immune system boost Almonds – Packed with vitamins and minerals – Lower LDL Cholesterol – Important for heart health Chia Seeds – Plant grown in South America – High in antioxidants, fiber, quality protein, Omega-3 Fatty Acids

Breakfast Sandwich English Muffin – Carbohydrate Cheese – Protein – Help you feel full longer and help with muscle repair – Carbohydrates – Energy boost, ligament/tendon health and immune system boost Egg – Protein Meat (Sausage, Bacon or Ham) – Protein – Try to get a leaner source of protein

Your Goals Your goals as an athlete for your health should include: – Become more lean – Decrease fat mass and increase muscle mass – If lean enough, increase muscle mass Your goals as a student athlete for your health should include: – Be more alert in class – No fatigue or irritability – Feel prepared to take on the day mentally and physically Your overall health related goals should include: – Become more lean – Decrease fat mass and increase muscle mass – If lean enough, increase muscle mass – Reduce the intake of unhealthy foods and increase the intake of healthy foods to reduce your chances of heart disease and other illnesses/diseases in adult life

Do Your Habits Reflect Your Goals What is your overall goal as an athlete? Are you willing to make this breakfast change in your life to begin meeting your athletic goals? Your challenge….. – Make a breakfast plan for 1 week – Follow your breakfast plan for 1 week – Re-evaluate how you feel after 1 week

Assignment – Due 11:59pm DO YOUR HABITS REFLECT YOUR GOALS? 1. What is your overall goal as an athlete? 2. Are you willing to make this breakfast change in your life to begin meeting your athletic goals? 3. Make your breakfast plan Make your breakfast plan for 1 week that will start on Thursday morning -What time do you plan to get up each day?????????? -What do you plan to eat? -How are you going to get the food to eat? Go shopping? Ask your parents to go shopping? Provide them with a detailed food list of what you will need (amounts of food). -List out each day of what you plan to eat. It may be the same thing or it may be something different each day. -Document how you did on following your breakfast plan. -In 1 week we will re-evaluate how you feel after eating breakfast for 1 week.