The Most Important Meal of the Day - The Benefits of Eating Breakfast

Breakfast is deemed as ‘the most important meal of the day’ for a reason! Current evidence states that those who start their day off with breakfast consume a more nutritious diet, and are found to be at a decreased risk for chronic diseases.  

Our brain function relies on carbohydrates, and when we sleep – our body relies on our storage form of carbohydrates to sustain us throughout the night. However, by the time we wake up, that supply is limited, and our body requires that we ‘break the fast’ that we were in while asleep. Prolonging this fast until midday limits the brain’s function and ability to work at peak performance. Thus, breakfast helps prevent brain fog, allowing a more decisive and better decision making.

Research suggests that starting the day off with a balanced meal allows for better decision making in food choices, and may even prevent feelings of uncontrolled craving for less nutritious foods later on in the day.   

A quick and easy addition to spruce up your breakfast: Muesli

What is muesli? Muesli is essentially unbaked granola! When preparing granola, a source of sugar, such as honey, must be used for the granola to cluster. Although granola is delicious and certainly a great option to include in moderation, swapping it out for muesli reduces the amount of added sugar included in your breakfast.

Muesli can be purchased at most grocery stores, but making your own muesli at home allows for customization! See my go-to muesli recipe below. The amount that I include for each ingredient typically varies depending on how long I want the muesli to last (depending on the ingredients included, it can be good for about 6 months in an airtight container, and even longer if stored in the refrigerator!) 

Muesli Recipe:

- 3.5 cups of rolled oats

- .25 cup of chia seeds

- .5 cup of sliced almonds or chopped walnuts

- .25 cup of sunflower seeds

- .5 cup of dried fruit (I usually circulate between raisins, dried cranberries, and/or chopped dates)

Ways to enjoy muesli:

Muesli is a great addition to breakfast; it is a source of whole grains because of the rolled oats, and the nuts contribute as a good source of dietary fat, so I typically try to add a protein source to it.

1. Enjoy as cereal! Combine muesli with milk and top with slices of bananas

2. Use it as a crunchy topping to your favorite yogurt

3. Turn it into overnight oats

4. Slice apples in circles, add your nutbutter of choice, and sprinkle with muesli 

Enjoy some foods that are in season this month!

Your March Produce Guide:

Apples, Asparagus, Avocados, Bananas, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Citrus, Pineapple, Sweet Onions, Radishes

Nutrition Goals on the Go

Vacation season is in full swing in August, but that doesn’t mean that our nutrition goals have to stay behind at home! 

We want to find a balance of finding enjoyment in what we eat, while also consuming foods that nourish and fuel our bodies to complete our desired activities.

While away from home, we are away from a kitchen; therefore, many, if not all, meals are eaten out at restaurants. Given this reality, my tips featured in April’s issue for eating out at restaurants are certainly applicable. 

1. Don’t “save up” for a night out

2. Make your meal balanced

3. Eat seasonally

4. Take advantage of leftovers

5. Practice mindfulness at your meal

Tips that are more unique to vacationing: 

1. Make reservations ahead of time – Set a concrete plan of when you will eat at least one of your meals. This will help to plan the remainder of your meals, while mitigating the amounts of times that you reach a point of starvation. This will help with maintaining mindful eating practices.

2. Check out the menu ahead of time – Since you are booking your reservation ahead of time, you can take that moment to look at the menu and plan how to make a complete, balanced meal based on the menu offerings!

3. Pack your snacks – Traveling with snacks is always a great idea. You never know if there will be a transportation related delay or if your planned excursion exhausted you out and you are hungrier than anticipated! Packing items like mixed nuts, beef jerky, peanut butter and crackers, a protein bar, or even fruit that doesn’t require refrigeration can help tide you over for your next meal – and keep the happy vacation mood lifted!

4. Stay hydrated – The act of traveling; whether by train, plane, or automobile, is taxing and often leaves individuals dehydrated. Packing your favorite reusable water bottle is a great way to ensure you have water readily available and it also serves as a method of measuring the amount of water consumed. If you are unsure about the water quality in your destination, I recommend traveling with a water bottle that has a filter!

5. Plan for your return – What’s the worst part of vacation? Coming back to reality, but by planning ahead and making these super easy egg bites, you have a high protein first meal covered! In addition to prepping your return meal, I also recommend prepping your grocery list. An easy way is, as you are cleaning out your refrigerator, write out your list.

Egg Bites

- Preheat oven at 400º

- Place chopped seasonal vegetables in a large muffin pan

August vegetables: bell peppers, chopped broccoli, leeks, mushrooms, summer squash, and tomatoes

- For meat lovers, you can also add sliced ham, bacon, or your favorite breakfast meat

- Add desired shredded cheese, like mozzarella or feta cheese, into the muffin pan

- In a separate bowl, combine one whole egg or the whites of 2 eggs, a splash of milk & stir

this is done per each egg bite!

- Combine egg white mixture into the muffin pan

- Bake for 20-25 minutes or until golden

- Let egg bites cool and place in freezer safe container to have ready for when you return home!

The Importance of Warm-Up and Cool-Down in High-Intensity Training

At Club Sweat in Westport, Connecticut, we are dedicated to helping you achieve your fitness goals safely and effectively. Whether you’re a seasoned athlete or just beginning your fitness journey, understanding the importance of proper warm-up and cool-down routines is essential for maximizing your high-intensity training sessions. Let's explore why these practices are crucial and share some essential tips for preparing your body for exercise and aiding recovery afterward.

Why Warm-Up and Cool-Down Matter

Warm-Up: A proper warm-up gradually increases your heart rate and blood flow to muscles, preparing your body for the demands of high-intensity exercise. It helps to:

• Improve performance by enhancing muscle efficiency.

• Reduce the risk of injuries by increasing muscle elasticity.

• Prepare your mind and body for the workout ahead.

Cool-Down: Cooling down allows your body to transition back to a resting state. It helps to:

• Gradually reduce heart rate and breathing.

• Prevent blood pooling in the muscles, which can cause dizziness or fainting.

• Promote muscle recovery and flexibility through stretching.

Essential Warm-Up Tips

1. Dynamic Stretching: Engage in movements that mimic the exercises you’ll be performing. Examples include leg swings, arm circles, and torso twists. Dynamic stretching increases range of motion and muscle temperature.

2. Light Cardio: Start with 5-10 minutes of light cardiovascular activity like jogging or cycling. This helps to gradually elevate your heart rate.

3. Specific Movements: Incorporate exercises specific to your workout. If you’re focusing on strength training, include bodyweight squats or push-ups to activate relevant muscles.

Essential Cool-Down Tips

1. Gradual Slowdown: After your workout, gradually decrease the intensity with 5-10 minutes of light activity, such as walking or gentle cycling.

2. Static Stretching: Focus on major muscle groups used during your workout. Hold each stretch for at least 15-30 seconds to improve flexibility and reduce muscle stiffness.

3. Hydration and Nutrition: Replenish fluids and nutrients lost during exercise. Drink water and consider a balanced snack with protein and carbohydrates to aid muscle recovery.

Experience Club Sweat

At Club Sweat, our experienced coaches emphasize the importance of incorporating warm-up and cool-down routines into every high-intensity training session. By visiting our studio in Westport, Connecticut, you can benefit from personalized guidance and learn the best techniques to prepare your body for exercise and ensure effective recovery.

Stay Fit Anytime, Anywhere with Our Digital App

Can't make it to our Westport studio? No problem! Our Club Sweat digital app offers all the benefits of our expert-guided workouts, including comprehensive warm-up and cool-down routines, right from the comfort of your home or on the go. With access to a variety of classes and personalized programs, you can maintain your fitness regimen and receive the best expertise from our coaches anytime, anywhere.

Join Us Today

Ready to optimize your high-intensity training with proper warm-up and cool-down routines? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals safely and effectively. Don’t forget to download our app to continue your fitness journey with us wherever you are.

At Club Sweat, we’re committed to your health and fitness. Join us and discover the benefits of a well-rounded workout routine!