When it comes to our physical fitness program and weight management, it’s really 90% nutrition. You have to have a plan. Many professionals in the fitness industry state that breakfast is the most important meal of the day. Why not, it’s how we start our day. A common question I ask my patients is “what did you have for breakfast today?” The most common response is, “I didn’t eat breakfast”. The second most common is, “cereal or a breakfast bar.” That is not a plan. If your strategically missing breakfast because you’re doing intermittent fasting, I get it. The box cereal or breakfast bar is clearly a bad start to your day. That kind of breakfast lines up with our Standard American Diet (SAD). Most of what we eat is processed. Here are four suggestions for your breakfast.
- Fruit: Real fruit, not fruit gummies or fruit pop tarts. The darker fruits (blue berries and blackberries have a greater antioxidant effect). Don’t go heavy on the bananas or strawberries because they have more carbs. Try slicing an apple or pear into slices to make it easier to enjoy. This is a great back-up to replace missing breakfast. I wouldn’t recommend this breakfast as your main choice if you’re very active.
- Protein/Fat: 2-4 eggs with bacon, ham or chicken . No carbs. That will keep you in a fat burning state and maximize the benefit of the hormone Glucagon (great fat burning hormone).
- High energy: Same breakfast above except add 2-3 small red-potatoes. Cut the potatoes up in quarters and put in microwave for 30 seconds, then add them into your egg scramble. That with the meat give you fat and starchy carb for some great energy potential for your workout or just work or play.
- Intermittent fast: Narrow your eating window from noon till 5:00 pm. Eat two good meals. Protein and vegetables only for dinner. This is a great idea on a low activity day. Perhaps 1-4x/month. From a health stand point, you get the added benefit of autophagy.
I’m not saying you can never enjoy some pancakes or oatmeal, but in general the 4 choices above will help keep you on track. With that noted, let’s not forget that as Christians we are not merely physical beings. “It is written: Man does not live on bread alone, but every word that comes from the mouth of God.” Matthew 4:4. Having a consist plan of communicating with God is essential for our spiritual growth. That communication is reading and studying the Bible and spending time in prayer. Our time in the word allows us to hear from God. Our prayer life allows us to have an audience with God and speak to Him. If we don’t prioritize this, we probably won’t do either. Our physical life is demanding of our time. It’s somewhat of a battle. I would suggest attempting to spend 10-30 minutes per day in the Word. There are some wonderful devotionals which integrate the Word as well. Your pastor or church staff may have some wonderful suggestions.
When it comes to our workouts, we typically select the best time of day for it. For me, it’s lunch time. My carbohydrate depots are full, my energy is high and I’m ready to go. We need to place that same focus and consistency on our time in the word and our prayer time. “For physical training is of some value, but godliness has value for all things.” 1 Timothy 4:8
My best time with God is the early morning. I’m my sharpest at that time and I’m not as distracted. Figure out what works best for you, but give God your best. Don’t just squeeze time in with him. The mere idea that we can hear from God and talk with him is amazing. You know what else is pretty cool? God longs to hear from us. “God looks down from heaven on the sons of men to see if there are any who understand, any who seek God.” Psalm 53:2
A good relationship begins with communication. Listen (read the word) and speak (pray) to God consistently and your joy will be more complete.