Whether at the gym, at work or hanging out, I’m constantly approached and politely quizzed on my nutrition which is key to maintaining a lean, appealing physique year round.
Like many of you have heard before, achieving a fitness goal is 80% nutrition and rest and the remaining is just working out.
I’m constantly asked about the staples in my meal stack, perhaps because people have the idea that there is some secret formula or ingredient.
There isn’t.
The truth is, the ingredients of the meals I consume can commonly be found in any household. I will share with you what they are and the benefits to be derived from them in this column and others to follow.
I will start with breakfast. On a typical morning, oatmeal, egg whites and a banana can be found in my plate.
Why? Because of the numerous benefits I get from consuming these three foods.
Oatmeal
A Harvard study done on 21,000 participants over 19 years old showed that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure.
Oatmeal provides high levels of fibre, low levels of fat, and high levels of protein. It’s on the short list for the highest protein levels of any grain.
It stabilizes blood sugar and reduces risk of diabetes. The high fibre and complex carbohydrates slow down the conversion of this whole food to simple sugars.
It also removes your bad cholesterol. Many studies have shown that the unique fibre in oatmeal called beta-glucan, has beneficial effects on cholesterol levels.
Oatmeal enhances immune response to disease. The beta-glucan in oatmeal also has been shown to help neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there.
A cup of oats is only 130 calories. It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings.
In addition, oatmeal contains lignans, which protect against heart disease and cancer. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
Finally, oatmeal tastes really good. I would normally just microwave oatmeal and raisins with a little water since I use neither milk nor sugar. But you can make an oatmeal overnight cup, with or without milk. You can use low-fat milk, a nut milk (like Almond), coconut milk or soy milk. The overnight cup involves compiling the oatmeal and other ingredients and leaving it overnight in the fridge. It is eaten cold the next morning. Here is one simple recipe (you can make variations but always use old-fashioned oats, never quick or instant):
Overnight oats
Ingredients
½ cup old fashioned oats
½ cup milk
¼ tsp vanilla extract
Handful of raisins
Pinch of cinnamon powder
Instructions
Layer the ingredients in a bowl and pour the milk over it. Leave it in the fridge overnight or for at least one hour.
This is delicious cold and can be topped with slivered almonds or banana slices, in fact almost any fruit. If using dairy milk you can warm up in the microwave for 30 – 60 seconds. If you like your oats a little sweet add a little honey either before refrigerating or before eating.
Bananas
Bananas are known for their potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.
Bananas are naturally fat and cholesterol free.
As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 per cent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients, such as iron.
Since B vitamins are more commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 per cent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells.
Egg whites
Egg whites are cholesterol-free and sugar-free and are excellent sources of protein and essential vitamins and minerals.
Egg whites are almost always consumed in the mornings by most bodybuilders since protein is the building block of muscle and maintaining muscle mass.
High-quality protein helps build muscles and allows you to feel full longer and stay energized, which can help in maintaining a healthy weight. Egg whites are an excellent source of protein, with 3.6 g of protein per 17-calorie egg white. That’s about 5 per cent of your daily protein needs.
You can prepare egg whites the same way you would prepare regular eggs. I like to make and egg white and spinach omelette. Here’s the recipe:
Egg whites and spinach omelette
Ingredients:
3 egg whites (whisked)
1 cup spinach (chopped)
1 tsp olive oil
Salt and pepper to taste
Instructions:
Heat oil in a pan over medium heat. Add chopped spinach and stir for a minute.
Add egg whites and salt and pepper. When set, flip and cook on the other side until firm.
In next week’s issue, I will continue the nutrition series, looking at examples of a healthy lunch. Stay tuned, friends.
Email comments or questions to: emmersoncampbell@gmail.com
