Your first fuel may be 4 am or 11 am, the point is to fuel! Let’s look at the positive reasons to first fuel.
1. Kids and adults get more fiber, vit a and c, calcium, iron, riboflavin, zinc, in their diets than those who skip the first fuel. Our goal is building healthy bodies and minds!
2. Fueling first for mental alertness, better concentration, improved memory and problem-solving skills.
-Several studies suggest that first fueling may help children do better in school by improving
memory, concentration, problem-solving ability, test scores, school attendance, and mood.
3. Replenishes glucose (blood sugar), glycogen (carbohydrate stored as fuel for muscles and brain) *Blood sugar, or glucose, is the main sugar found in your blood. It comes from the food you eat, and is your body's main source of energy. Your blood carries glucose to all of your body's cells to use for energy.
*Insulin helps: Regulate blood sugar levels. After you eat, carbohydrates break down into glucose, a sugar that is the body's primary source of energy. Glucose then enters the bloodstream. The pancreas responds by producing insulin, which allows glucose to enter the body's cells to provide energy.
*After you eat — when insulin levels are high — excess glucose is stored in the liver in the form of glycogen. Between meals — when insulin levels are low — the liver releases glycogen into the bloodstream in the form of glucose. This keeps blood sugar levels within a narrow range.
4. Improved metabolism- research suggests that eating whole grain cereal and milk may help the body better regulate insulin levels.
5. Decreases unplanned or not controlled snacking of high calories/ low nutrient foods.
6. Eating at the family table- Your kids are more likely to eat if you do.
Eating the first meal together. Yes, you will have to plan and get up a little earlier. The family table we discussed in earlier podcasts does not always have to be dinner. Start the day with family planning and even a devotion!
First Fuel ideas:
-PB on whole grain toast
-Iron fortified- non sugar cereal with milk or almond milk
-Oatmeal, grits, cream of wheat with fresh fruit mixed in
-Whole grain waffle with PB, applesauce, or small bit of maple syrup- create your own
-Cottage cheese and fresh fruit
-Hard-boiled egg and piece of fruit
-Greek yogurt with fruit
-Simple piece of fruit- banana
-Healthy protein bar- watch sugar and fat content- LARA bars
-*Add a small amount of dried fruits, bran cereals to hot cereals or yogurts for fun.
Smoothie- yogurt, ice, almond milk, fresh fruit, protein powder
-Layered yogurt parfait- make the night before
->Omelet with whole grain toast and fruit
-Whole wheat pita with scrambled egg and cheese
-Overnight oats-recipe on website
-Breakfast taco- eggs, veges, cheese
-Breakfast cookie- recipe on website
Include water with first meal to hydrate early.
HOW TO MAKE THE FIRST MEAL WORK IN A HECTIC MORNING ROUTINE:
Plan the meals for the week. Put the schedule where everyone can see. Get your kids involved to plan, prepare and execute.
Add the needed first meal supplies to your shopping list.
Set the table before you go to bed. Get key non- refrigerated ingredients out so it flows in the morning.
Put refrigerated items to be used to the front for quick grabbing.
Can always do a sack first meal labeled with family members name for grab and go.
When you have more time, use your healthy cookbooks and family recipes for something new.
Focus in on Yogurt:
What is it: Yogurt starts as fresh milk or cream. It is often pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth. The culture ferments the lactose, the natural sugar found in milk. This produces lactic acid, which gives yogurt its distinctive flavor. Yogurts are a great as a meal or a snack. We can be overwhelmed when we get to the dairy section to grab a yogurt. It provides our bodies with protein, calcium, potassium, magnesium, b vitamins and Vitamin D. As a positive today, many yogurts provide probiotics for our gut health.
Only yogurts with the “live and active Cultures” seal contain probiotics. Yogurt products that go through heat treatment have no active bacteria (kills them), reducing the health benefits. Yogurt-covered raisins are an example. In a future podcast, we will discuss probiotics. Look at the label to find it.
We identified the benefits of fueling your body some point in the morning to fit your busy schedule. We then gave a few ideas for quick as well as a planned meal. This is where you and your family can be creative. It does not have to only be the typical breakfast food items. Balance, portion sizes and your imagination can add up to a healthy beginning to your day. We included some planning ideas for stress free prep. We then shifted to a great first meal or snack option -yogurt- what it is, defining the different types and then recommended some better choices for your shopping.
Incorporating the first fuel tips with what we learned the previous weeks on hydration, planning and shopping and your MOVE schedule we can now 1) REFLECT on areas we need to improve 2) REPLACE the unhealthy habits or lack of planning for healthier ones with planning 3) REINFORCE, over time, your new life plan of health, organization and balance. You are doing a fabulous job.
MOVE goal for week 6 is 25 min/day for 5 days OR 8,000 step/day- every step counts!
Challenge your comfort zone this week.
“The most effective way to do it, is to do it.” — Amelia Earhart
Believe in today. Believe in yourself. Keep going! It’s a new day and you are a new you!