Refreshing breakfast:

• 1 cup milk, low fat (1%)
• 1 piece of fruit (apple, nectarine etc)
• ½ cup cottage cheese, low fat
• 1 handful Brazil nuts
• 1 tsp olive oil

Chop the fruit and mix with the cottage cheese and add the olive oil - 353 calories

Omelette:

• 6 egg whites
• 3 oz chicken or salmon
• ¼ cup onions
• 1 ¾ cups spinach
• 1 cup celery
• 1 tomato
• 1 tsp olive oil

Sauté vegetables until softened, stir in egg whites and meat. Cook until set with seasoning of your choice - 293 calories

Eggs on Toast:

• 3 whole eggs
• 1 piece of whole grain toast
• 1 tsp butter

Poach the eggs, toast the bread and enjoy - 400 calories

Cereal and side serving:

• ½ cup low fat milk (1%)
• ½ cup of sugar cereal (porridge, musilee, bran flakes)
• ¼ cup chopped fruit (e.g. pineapple, apple, nectarine, blue berries)
• 3 ½ oz of mozzarella cheese

Enjoy your preferred, non sugary cereal with milk and fruit. Have a slice of cheese on the side - 294 calories

Bon Apetite!!

 Andrew Pascoe
TJF Personal Trainer

To visit Andrew Pascoe’s profile page please click here - Personal Training and Nutrition.

You have probably heard that breakfast is the most important meal of the day, maybe you read this somewhere or it was your mum who told you? Either way it’s true!

Benefits of eating breakfast include:

• Most people experience their lowest levels of blood sugar in the morning. By eating a meal (breakfast) you are actually, “breaking the fast” this helps to kick start your metabolism for the rest of the day, meaning your body will burn more calories.
• Research shows that people who eat breakfast have an easier time losing weight and experience better energy levels throughout the day than those who skip breakfast.
• Studies also show that people who skip breakfast still consume extra calories that could have been eaten in the morning. Normally these calories are in the form of higher fat or sugary foods which are more likely to lead towards extra body fat.
• Eating breakfast sets up hormones responsible for maintaining lean body mass.
• Breakfast skippers are 4.5 times more likely to be overweight or obese compared to regular breakfast eaters!

A word of warning:

If you have not regularly eaten breakfast for  a few years it can take around two weeks for your body to re-set its blood sugar levels. Remember that previously your body has been used to running on low blood sugar/energy levels in the morning. When you introduce eating breakfast your body can become excited once the meal is eaten and will work to bring your blood sugar levels back down to its regular low levels and often even lower – to the point where you are hungrier than when you didn’t eat in the mornings! Despite this hunger, continue eating breakfast, if needed you can plan an extra snack during the morning. In the long term you will experience improved energy levels and weight control!

Happy training!

Andrew Pascoe
TJF Personal Trainer

To visit Andrew Pascoe’s profile page please click here - Personal Trainer.

Andrew Pascoe’s Top Tips:

• Eat more frequently – 5-6 smaller meals per day are better than 3 large ones.
• Drink at least 8 glasses of water per day
• Don’t over eat. Chew your food and take time to enjoy it
• Eat a variety of foods, colours, tastes and textures. Eat with your eyes as well as your mouth.
• Balance it out. Carbohydrates, protein and Fats are ALL essential macronutrients.
• Try and eat whole or organic foods where possible.
• Stay well away from refined, processed or fast foods.
• Eat according to your activity levels

The Office and Car kit:

• Bottle of water
• Fruits and Nuts
• Food Diary

The sample-eating plan:

• To start the day - Tall glass of mineral water
• Breakfast - Poached Eggs on wholegrain toast
• Snack - Fruit with nuts OR Cottage cheese with strawberries/Pineapple
• Lunch - Salads with roast vegies, fresh vegies, herbs, tuna, chicken etc OR Sandwich (whole grain pitta bread) with the above salads
• Snack - As above
• Dinner - Choice of Fish, chicken and meat with vegies or salads

Happy Training!

Andrew Pascoe
TJF Personal Trainer

To visit Andrew Pascoe’s profile page please click here - Personal Trainer Mayfair.