Sugar Trouble
1st Year Science - Egg
March 27th 2015
This is the second chapter in Mr. Connaughton's health and fitness tips, titled 'Not Just Bread and Butter'.
Ok, so hopefully we are all completely hydrated and ready to
take on board some tips that can kick start your day.
You have probably heard that breakfast is the most important
meal of the day. Well parents, sports stars and nutritionists don’t say this to
trick you. It is actually true.
Think about it! When you wake up in the morning, you have
been literally fasting for around eight hours (or for some of you up to
fourteen hours over the Easter), hence the name – “ Break-fast”. This means
your brain/body is in serious need of the right source of energy to function
for the day.
Below is a clear indication of how skipping breakfast can
directly impact your health.
Ok, so enough of the lecturing. Let’s get down to becoming
healthier and starting our day the best way we can.
Firstly, for some of the following ideas, I realise some of
you will say that “my parents won’t buy that stuff”, or “healthy food is very
expensive”. This may well be true but it doesn’t need to be expensive to be
healthy. There is nothing wrong with porridge lads!!!!! It is so good for you
and there are ways to make it tastier while remaining healthy!
Here are some simple ideas!
Banana porridge
4 minutes
This variation to porridge will help you fuel
winter sport and exercise. Give yourself a real head-start with this super-easy
and tasty breakfast.
Cooking Directions:
· For each person use ½ cup rolled oats,
1 cup water, and ½ cup low-fat milk.
· Mix rolled oats, water, and milk in a
microwave-proof bowl (use a large bowl to prevent spilling over when cooking).
· Cook uncovered in the microwave on
HIGH power for 1 ½ minutes. Stir.
· Cook for another minute. Repeat if
necessary until it boils and thickens, and becomes smooth and creamy.
· Stir 1 or 2 teaspoons honey and a
mashed banana into hot porridge.
· Serve with extra milk and sliced
banana, if desired.
Berrylicious porridge
4 minutes
Minimal fuss and great taste!
Frozen berries are a yummy addition to porridge. Look for frozen berries on special at your local supermarket.
Cooking Directions:
For
each person:
· For each person use ½ cup rolled oats, 1 cup water, ½ cup
low-fat milk, and ½ cup frozen berries.
· Mix rolled oats, water, milk and berries in a microwave-proof
bowl (use a large bowl to prevent spilling over when cooking).
· Cook uncovered in the microwave on HIGH power for 1 ½ minutes.
Stir.
· Cook for another minute. Repeat if necessary until it boils and
thickens, and becomes smooth and creamy.
· Drizzle with a little runny honey.
· Yum!
Tip: the porridge will go a slightly
blue/purple colour when cooking - it may look a little strange but it will
taste great!
Ok now let’s look at some ideas that might cater for other
tastes!
Bacon & Egg
Breakfast with time on hand
Ingredients:
•6 slices
apple wood-smoked bacon
•15-ounce
bag baby spinach
•2 whole
wheat or sourdough English muffins, split horizontally, well toasted
•4 large
eggs
•4
tablespoons heavy whipping cream
Method:
1. Preheat oven to 400°F. Cook bacon in large skillet over
medium heat until crisp;
transfer to paper towels.
2. Pour off drippings from skillet; reserve drippings. Add
spinach to pan, sprinkle with
pepper, and toss over medium heat, 1 minute. Transfer to
strainer set over bowl to
drain.
3. Brush four 1-cup ramekins with drippings. Crumble bacon.
4. Place 1 toasted English muffin half, split side up, in
each ramekin.
5. Divide spinach among ramekins, then sprinkle bacon over,
dividing equally.
6. With back of spoon, shape well in center of each ramekin.
Gently crack 1 egg into
well in each ramekin, keeping yolk intact.
7. Drizzle 1 tablespoon cream over each egg.
8. Sprinkle with salt and pepper.
If this is still not your cup of tea……………..
Then how about a simple smoothie, and the best thing about a
smoothie is you can put whatever fruit or even veg that you want into it.
If you are training a lot (3 – 4 times a week) why not try a
scoop of protein in your shake.
Here is one idea for a shake…………….
Wake up Smoothie
Ingredients:
1 banana
2 2 kiwi’s
3 10 frozen
strawberries
4 2 tbsp of
granola cereal
5 1 ½ 6bsp..
of natural
6 Squeeze of
natural honey
7 300ml of
milk
Method
Put
ingredients into a blender (slightly chop for easy blending). Add honey + yoghurt and
milk then blend gently for 30sec. Serve and enjoy!
So, there
are a few ideas to get you going.
Also do not eat the same thing every morning! Try to mix it up and also do not be afraid to experiment with some of the
recipes!
Healthy eating and do not forget to hydrate!
Have a great Easter!
- by Mr. Connaughton
Over the coming weeks I will be uploading
some breakfast and lunch meal plans which can be prepared in minutes and give
you the energy to concentrate, keep healthy, get fit and feed your muscles.
I will also provide you with some ideas for
exercise, things you can do in thirty minutes which will get your heart and lungs
working while strengthening your core and giving you some definition.
Keeping active and eating well is not just
important for your health but also boosts your concentration levels. You will
feel better and look better. Your mood will improve and everything will seem
that little bit easier.
Chapter one
“Water
is the first step on the road to healthy living”
Firstly, before you consider what to eat or
what not to eat. Before you think about what gym programme to follow or what
exercises are best to do. You need to hydrate.
Dehydration is one of the biggest problems
among young me. It contributes to poor concentration, fatigue, weight gain,
poor skin. These are just some of the problems associated with not drinking enough
water.
Study the diagram below....
If you do not usually drink water, start off
slowly. In the morning drink one (full) pint of water, when you get home drink
the same and before you go to bed do the same.
Continue this for a week. On the second week
introduce a fourth daily glass in between home time and bed time.
Now you will be consuming over two litres of
water per day.
On week three, try to consume one litre of
water over the school day .If you are successful in adding this to your consumption
at home then you are on your way to being fully hydrated.
Next time I am going to give you information
on how important having a healthy breakfast is and give you some ideas on how
to prepare a healthy breakfast in minutes…
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