February 9, 2017

fitness

Best breakfast ideas

It was great to see Flahavans promote healthy eating by giving out FREE porridge for a day.

I hope you took advantage of that and are putting those oats to good use.

Over the course of the week I generally stick to oats most mornings.Some mornings I don't even have breakfast.I generally cant stomach anything at 5am before my morning clients so generally will just have a quick coffee,a glass of water with a fish oil tablet and a multi vitamin.

I will get into a feed though 2-3 hours after and this can vary from porridge,eggs with salmon,chorizo omelettes ,protein pancakes,breakfast smoothies,shakes and so on.

Below I have included 3/4 really basic ideas for you that might just help you out.

Breakfast smoothie

Perfect for the person that is really on the go in the morning.This really wont take you long and will really set you up perfectly for the day ahead.My advice here is to get after a well balanced smoothie.A lot of the time I see people make the same mistake of just using far too much fruit and are forgetting about other ingredients.What I suggest is pick 1 hand of fruit,1 hand of veg,source of protein (whey or pea protein)a healthy source of fat (nut butter,avocado or coconut oil)and combine them all with ice cubes along with water,almond milk or even coconut water.All this blended up will taste really good and literally only take you 3 mins to prepare and is something you could really have on the go out the door.

Protein pancakes

These really need no introduction.I generally make these most Sundays.They are quite easy to make and taste delicious.2 eggs,1 bananna,some nut butter along with a scoop of whey,some fruit and greek yogurt and you really are well set up for that perfect feed.You can find the quick and easy recipe here

Chia seed pudding

Chia seeds are a powerhouse of nutrients, containing omega 3 fatty acids, protein, fiber, and minerals including calcium.Unlike flax seed, they don’t have to be ground in order for you to absorb the nutrients. Superfood? Perhaps.Not only does the delicious chia pudding offer plenty of health benefits, but it comes together with incredible ease and makes for a convenient snack or breakfast idea.

Ingredients

1/3 cup white chia seeds

1 1/2 cups milk/almond milk

2 tbsp maple syrup

1/2 tsp vanilla

Instructions

Combine all the ingredients in a pint jar. 

Cover the jar with a lid and give it a vigorous shake.

Chill for about an hour, then return to the jar and shake it up.

 Let chill for at least 4 hours and overnight is even better.

Chia seeds will expand and turn into pudding the consistency of applesauce (it won't get really thick).Serve cold with sliced fruit or toasted nuts on top.

Coffee

We could not go ahead without mentioning Coffee.I am a huge coffee lover.Generally have 1-2 early in the day.1 early morning to give me that slight kick to my day and 2nd while I am looking to chill out a little and getting to work on a blog.I generally wont buy coffee for the house as I like to go out to a local spot of mine Ernestos in Rathmines,Dublin 6 as they serve the best brew in town.Coffee comes up as a question quite regularly about is it good for you?In my opinion 1-2 a day there really is no problem.I do have a problem though if you are searching for kicks like coffee purely just to keep you running for the day. Thats a poor habit you are relying on every day and wont help you out long term.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.