Begining with Breakfast

Rushing to school or other activities often makes eating breakfast a challenge. There are lots of benefits to eating a healthy breakfast, such as having more energy to perform your best at school and in sports. This guide will give you breakfast ideas and recipes so you can start your day off right and have energy that will last all morning.

What if I don’t have time for breakfast?

Many teens think that they don’t have enough time in the morning to make and eat a meal. If you’re running short on time, remember that any breakfast is better than no breakfast at all. You can plan ahead by having breakfast foods on hand that you can eat on the run, such as granola bars, fruit, yogurt smoothies, small cartons of milk or soy milk, small boxes of cereal, and trail mix.

Here are some breakfast ideas that you can pack up the night before, keep in the fridge, and grab on the way out the door.

• 6oz low-fat yogurt cup with a granola bar
• Peanut butter and jelly sandwich on whole wheat bread
• Granola bar with a piece of fruit and carton of low-fat milk
• 4oz low-fat cottage cheese cup with a piece of fruit
• Yogurt smoothie with a granola bar
• English muffin with 1 tablespoon peanut butter and a carton of low-fat milk
• One serving of whole grain cereal (in a to-go container), milk and a piece of fruit

Breakfast Recipes

Banana Nut Smoothie

Ingredients:

1 ripe bananas, peeled
1 cup pineapple juice
1 tablespoons creamy peanut butter
1 tablespoons low-fat plain yogurt
3/4 teaspoon vanilla extract
3 ice cubes
Nutmeg

Preparation:

1. Combine all ingredients except nutmeg in blender.
2. Cover and mix on high until smooth.
3. Sprinkle with nutmeg.
4. Serve Immediately.

Scrambled Egg & Tomato Sandwich

Ingredients:

2 slices whole grain bread
½ teaspoon butter
1 clove garlic, peeled & finely chopped
2 tablespoons parsley, finely chopped
1/8 teaspoon hot red pepper flakes
½ cup egg substitute (or 2 eggs)
1 large tomato, cored and finely diced
1/8 teaspoon salt & pepper
6 fresh basil leaves
¼ cup shredded low-fat cheddar cheese

Preparation:

1. Place butter into medium saucepan over low-heat.
2. When the butter melts, add garlic, parsley & hot pepper flakes. Cook for 2-3 minutes.
3. Add eggs and stir slowly over low heat until the mixture starts to form small curds. Gently fold in tomatoes and add salt and pepper.
4. Lightly toast slices of bread in toaster and arrange egg mixture onto toasted bread.
5. Top with basil leaves and sprinkle with cheese.
6. Serve immediately.
   
   

Golden Apple Oatmeal

Ingredients

1 Golden Delicious apple, diced
1/3 cup apple juice
1/3 cup water
Pinch of cinnamon
Pinch of nutmeg
1/3 cup quick-cook oats, uncooked

Preparation:

1. Combine apples, juice, water, cinnamon and nutmeg in a saucepan and bring to a boil.
2. Stir in oats, cook for 1 minute.
3. Cover and let stand for several minutes before serving.

How To Boost Your Energy!

We've all felt that overwhelming feeling of being too exhausted to move. It stops you in your tracks and prevents you from doing anything that takes energy to accomplish. No matter how badly your friends want you to go out with them, or how you promised yourself you'd work out today, nothing could possibly get you out of bed. Luckily, there are ways to prevent exhaustion after a long day that are guaranteed to help your energy levels soar.

1) Increase Your Magnesium Intake: Even if your eating a balanced diet, you still may feel exhausted at the end of the day. This could be a result of a lack of magnesium. The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you're getting enough:

• Add a handful of almonds, hazelnuts or cashews to your daily diet.
• Increase your intake of whole grains, particularly bran cereal.
• Eat more fish, especially halibut.

2) Take a Power Nap: A 60-minute "power nap" can not only reverse the effects of information overload, but it can also help us to better retain what we have learned.

3) Don't Skip Breakfast-- Or Any Other Meal: Breakfast supplies your body with a jolt of fuel that sets the tone for the rest of your day. By missing a meal, you set your body up for fatigue for the rest of the day. Studies have shown the people who eat breakfast are more likely to be in a better mood and have more energy throughout the day.

4) Have A Power Snack: A treat that combines protein, a little fat and some fiber, offers a quick pick-me-up and helps to keep your energy up. Good snacks would be peanut butter on a whole wheat cracker, some yogurt, or a handful of nuts.

5) Drink More Water and Less Alcohol: A tall, cool glass of water can help boost energy after exercise. If you find yourself frequently fatigued even after a good night's sleep, try cutting down on alcohol during the evening hours.

6) Eat More Whole Grains and Less Sugar: When you eat a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy. However, that is then followed by a rapid drop in blood sugar, which in turn can cause you to feel drained and tired. Eating a lot of whole grains will provide a slow and steady release of fuel so your energy will be consistent and balanced. Therefore, by the end of the day you'll be feeling less tired!

Use these tips to help keep your energy up so you can continue living a healthy lifestyle!

Get Moving!

Want to loose weight but don't know where to start? Here are some easy tips to begin getting your body active!

• Turn off the TV: Once a week, turn off the TV and do something most physical! Take a walk, play games with your family.. Anything physical you can do will help to burn calories.

• Walk more: Look for small ways to walk more. Whether thats walking around the block after getting your mail, or taking the dog for an extra walk each day.

• Do some chores: Work more in your garden, rake the leaves that have been piling up in your back yard, sweep the floor.. Anything you can do to get your body active and moving.

• Pace while you talk: While you're on the phone, pace around the house or do something active to avoid sitting.

• Be aware: Make a list of all the physical activities you do on a typical day. Find ways you can become even more physical by adding activities to the list.

Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve rage of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Enhance self esteem
• Reduce stress

Movement is movement and the more you do, the healthier you will be!

Get Motivated!

Motivation is the key to the start of a healthy lifestyle. These three motivation tips will help you jumpstart your new and improved way of life.

1) Write down your goals and stick to them. If you focus on your dreams in life, you will be inspired to accomplish them. If you wake up one morning and you find yourself lazy or not in the mood to exercise or eat healthy, look over your goals and it will encourage you to take the necessary steps to achieve them.

* Put your list of goals somewhere where you can see them everyday. For example, tape your list to the mirror above your sink. This way, every time you wash your hands or brush your teeth, you will be reminded of your goals. A constant reminder of what you want to accomplish will aid you in working towards those goals.

2) Believe in yourself. Find the confidence within yourself to accomplish your goals. Think back to your past achievements and know you can accomplish anything!! If you make a mistake along the way, learn from it. Mistakes are ways to know your limits and your strengths. Use your past mistakes as stepping stones towards your success in life.

3) Always think positive! Having a positive outlook on life will increase your enthusiasm for reaching your goals. It will set your mood and mindset for the rest of your day. YOU are in control of your attitude. You have the choice to make your attitude or positive or negative one. Your attitude will determine how successful you will be in reaching your goals. So, think positive, act positive, and you will be one step closer to achieving your goals.

Remember to focus on your goals, believe in yourself, and always think positive!

Tips for a Healthy Thanksgiving!

Everyone associates Thanksgiving Day with food and family, but this year why not make it a healthier holiday. Change is good; a lifestyle change is even better. Even if you are not doing the cooking, you still can eat healthier and make this Thanksgiving the best ever. There is no reason to overstuff yourself and lay around after dinner watching football. You don’t have to deprive yourself of all the goodies served at the annual feast; it just means that with a few changes you can have a healthier holiday season.

Follow the simple steps below and enjoy a Healthier and Fit Thanksgiving.

1.) Eat a healthy breakfast. Oatmeal with blueberries (fresh or frozen) and almonds, Agave syrup if you need a sweetener, skim milk, coffee or tea.

2.) Take a walk. Get your body moving.

3.) If dinner will be late in the day, be sure to eat a light lunch. Don’t starve yourself waiting for dinner. Keep your metabolism burning.

4.) Use a smaller plate at dinner. A salad plate holds less than a dinner plate and you will be less likely to overeat.

5.) Do not let your foods touch on the plate. Smaller portions allow you to enjoy a little bit of everything without overeating.

6.) Quarter the pieces of pie and don’t pile whipped cream on top.

7.) Limit yourself to two glasses of wine at dinner.

8.) Drink water. It will help fill you up.

9.) Take another walk after dinner. Get your family members or friends moving instead of just sitting on a sofa. You can still talk, enjoy each other and the holiday while you work off that wonderful holiday dinner.

Healthy Thanksgiving tips from Pat McFerren, Personal Trainer and Instructor at Steel Fitness in Bethlehem.

Give Your Muscles Rest

When a muscle is forced to respond to any type of resistance, an increase of blood flow to your muscles is developed. Strength trainers call this “the pump”. What you are actually doing to the muscles when strength training is creating small tears in your muscle fibers. If proper rest is achieved before breaking down your muscle fibers again, progress and GROWTH are the results.

I strongly recommend that you split your strength training and cardio or group exercise workouts on separate days which will help you achieve maximum results. Your muscles will thank you and lean muscle mass will be created much faster.

By Mike Kramer, General Manager of Steel Fitness, Bethlehem, PA

Jump Start Your Workouts

If you find yourself reaching a workout plateau, I recommend switching things up. Take home with you a copy of the aerobics schedule and pick three group fitness classes that you have never participated in. Make a commitment to attend all three classes.

Group fitness classes are the most effective way that a member can learn new exercises, meet people and have something to look forward to each week in addition to your routine workout.

If you want to commit to a healthy lifestyle, be sure that you are utilizing all resources that are surrounding you at the health club.

By: Mike Kramer, General Manager of Steel Fitness, Bethlehem, PA