Breakfast, Bread & Chips, and Recipe Books

[Crashtec]

This is my first post here. I came across this site just today and have spent the better part of my work day reading. I am 27, 5'11", 220 lbs. I play basketball two days a week(full court) for about an hour and a half. On MWF I used to work out for an hour at lunch in the gym on the campus where I work but I have recently started an exercise program in the mornings on MWF from 6:30-7:30. The program is an overall fitness exercise camp and below are the types of things we do.

For the cardiovascular portion of the classes we may do:
- an obstacle course
- rope jumping
- stair or hill climbing
- military fitness drills
- track speed training
- plyometrics (speed/strength training drills)
- stamina building endurance courses
- and/or a variety of other exercises that emphasize improving your overall cardiovascular health, the body's natural fat burning mechanism.

During the strength/toning/defining portions of the workouts we may:
- perform a series of free weight exercises
- use exercise bands/tubes
- do a series of isometric and isotonic strengthening/conditioning
- perform calisthenics: push-ups, pull-ups, lunges, squats
- do plyometrics
- do yoga
- do pilates
(We do abdominal exercises every class.)

I get extremely sore knees(tendinitis) after playing basketball hard for 1.5 hours and I am hoping that this class will strengthen them as well as begin to help me shed pounds which I believe will also help alleviate my knee soreness. In addition to this class I have free weights at home and have been lifting heavier weights certain days to help increase muscle mass above what we do in the fitness class. I have only been in this fitness class for 1 week and I am already dreading the end (10 weeks total) because I will not have the structured time and motivation from the trainer to help me.

I had lost about 20-25 lbs last year from ~240lbs to the weight I am at now. I did this by limiting my portions and keeping active during my 1 hour lunch breaks at work(basketball and stationary bike). Saturday 5/21/05 was exactly 6 months of absolutely no cigarette smoking. I want to be healthier and feel better so I am committed to improving my health and I have a few nutrition/food questions to ask.



I have read numerous posts describing a good breakfast so I won't ask for specific ideas for a good breakfast. I will, however, tell you my normal breakfast routine. Usually I have

- 1 toasted english muffin buttered (margerine)
- Sprinkle of shredded cheese
- Either bacon(2 strips), canadian bacon(2 discs), or suasage on top(1 link split).
- Glass of skim milk
- Half a glass of Orange juice.

I am going to begin to switch from this style of breakfast to something that includes yogurt or oatmeal and fruit and I will need some type of protein of which I'm not sure the type. I am guessing some grilled chicken or better yet some egg whites. I would probably hard boil them and save them in the fridge for ease.

I eat breakfast at about 5:50 AM and begin the fitness exercise program at 6:30 AM (MWF only). Should I plan on eating breakfast after I workout instead of before? I few times running in the morning I have felt a little sick to my stomach and I have thought it was from not having enough time to digest my breakfast.



I have taken notice of the idea of eating 5 smaller meals per day instead of 1 light and two heavy like I do most of the time currently. I plan on getting more chicken breast to grill and keep for reheat and ease. I also plan on incorporating more fish into my diet (not fried).

I am usually a sandwich and chips man for lunches. I have read a few threads that say bread is not good to consume and I have read quite a few others saying that 100% whole wheat is fine. Is 100% whole wheat bread healthy to eat and is there some other kind of bread type food that would work better for sandwiches?

I know I need to cut out the chips. My problem is that I am so used to the crunchy break from eating my softer sandwich. Is there a healthy substitute for chips? My friend recommended celery or carrots, but I am thinking that I would like something dry rather than a moist crunchy veggie.



I was reading a previous thread where I noticed someone talking about a book that I cannot remember the name of and I cannot find the thread through the search function. The book was the second book by an author that might have been a college professor and the poster was refering to it as a book that had great recipe ideas for eating healthy. The book might have been called something like "Healthy food for life" or "Eating the right way"..I honestly cannot remember. I was interested in it and now I have lost it. Does anyone know which one I am refering to or can anyone recommend a good healthy recipe book for someone interested in cooking and eating right?


Thanks for any advice you might have!

 

[aevans410]

Cardio is ok before you eat breakfast. As a matter of fact, most people swear by it. I prefer cardio in the evening, but thats just me. I wouldn't strength train before breakfast though. You need the food energy for an intense strength training workout.

I eat 100 % whole wheat bread. Keep portions in mind when you eat it though.

Try dried fruit for a snack alternative to chips, non butter popcorn may be good for that too.

 

[Crashtec]

Try dried fruit for a snack alternative to chips, non butter popcorn may be good for that too.

Very nice advice! Thanks.


Anyone have popcorn(non buttered of course) flavoring tips?

My friend just suggested a slight spray of Pam and sprinkle of pepper.

 

[aevans410]

I just salt it usually.

 

[shimmering]

i always do my workouts before breakfast, only way i can stand it. but mine are mostly cardio. if you feel sick sometimes from the food though, then yeah, i'd skip it before your workouts.
on the breakfast, why not try replacing your current meal with a whey protein shake? i have one of these everyday (posted this many times): 10 ounces water, 1 scoop whey protein (i use vanilla but any flavor is fine), 4 strawberries, or a banana, or a peach, etc., 1 tbsp milled flax seed, 1 tbsp wheat germ, 1 tsp hemp seeds, 1 tbsp whole oats, & a little splenda to sweeten it. blend it thoroughly and enjoy. you'll find it quite filling, and it's high in many needed nutrients - and tastes great, IMO. you can vary up the ingredients a bit but watch the calories, you dont want to add stuff like sherbet/ice cream (some people do!) or sweetened yogurts, or too much fruit. otherwise the healthy shake can quickly become high in fat and calories.

to lose the weight you want to do, diet will be the most important thing. watch those calories! and when you feel like cheating tell yourself how badly you want to get the body you want. it's what i do and it works most times. good luck!

 

[Crashtec]

(posted this many times): 10 ounces water, 1 scoop whey protein (i use vanilla but any flavor is fine), 4 strawberries, or a banana, or a peach, etc., 1 tbsp milled flax seed, 1 tbsp wheat germ, 1 tsp hemp seeds, 1 tbsp whole oats, & a little splenda to sweeten it. blend it thoroughly and enjoy.

Thanks for the advice!

Question: How many calories is your breakfast shake the way you generally make it?

 

[shimmering]

my unscientific estimate for my shakes is around 300 to 350 calories. now that might seem high to some people but everything in it is very good for you with the possible exception of the splenda, LOL! and definitely make your own protein shakes, you can buy them pre-made opf course but i've found on the rare times i had to use one, i was hungry again maybe an hour later. also i think they taste like sh*t - totally artificial and overly sweet. so just go out and get yourself a tub of whey protein - any flavor is fine - then pick up some MILLED flax seed (keep in freezer once open) and some fruits you like. walmart has the whey protein powder and flax seed, but both are available all over the internet. & wheat germ is available at almost any super market. then just experiment a little in the blender to find a satisfying version you like.