Getting up earlier makes a difference

I read last night on the men’s health website that starting your day with a good source of protein is a good way to not only lose weight, but help bulk up a little.  This got me thinking about my spare time in the mornings.  I have very little of it as it is.  So, I decided that I would get up 10 minutes earlier to give me that extra time.

As such, my protein filled breakfast today was 2 poached eggs, 2 rashers of dry-fried un-smoked bacon and 2 slices of bread with a small amount of butter on; all washed down with a glass of cranberry juice.  As it stands at the moment, I feel much fuller than I would have if I had just had toast and juice, and I also didn’t contemplate adding jam to it (because that would be strange).  Not only that but I am feeling more awake, though that could be because of last night’s work out.

I’ll let you know how this controls my hunger up until lunch later.  Until then, if you would find it hard pressed to have a better, healthier breakfast, maybe you should get up earlier too?

Healthy Food and Nutritional Value

I read a great article about daily protein needs during my regular reading of a few health related blogs.  I made a comment on it asking which foods were high in protein because I don’t have a clue about these things and sometimes find it difficult to look up these things when reviewing recipes.  From my comment, Laura (the author of the blog) e-mailed me a spreadsheet with different foodstuffs.  I thought it had enough information on it for the food I usually eat anyway that it would almost be a crime not to share it with everyone here.

All that leaves is for me to thank Laura publicly – thank you for letting me publish the list – and for you all to read through this to see how you are doing with your protein intake.  Be sure to visit Laura’s blog because it has a load of useful information.

Name	Calorie	Protein		Carbs		Fats
		Grams	Cal.	Grams	Cal.	Grams	Cal.
Protein
Chicken: Breast, meat only, roasted	156	31	0		3.6	1
Chicken: Breast, meat only, stewed	143	29	0		3	0.9
Fish Cod	85	19	0		1
Egg, white only	51	11	0.2		0.7
Egg, whole, cooked, hard-boiled	150	12.6	1.1		10.6
Egg, whole, cooked, omelet	148	10.3	1		11.4
Fish Mackerel	178	22	0		10
Fish Pangasius	124	23.42	0		3.42
Smoked chicken	121	21	2.5		3
Tuna, canned in oil, drained solids	179	26.5	0		8.1
OK – Supplements
Gigant Pro Mass	393	36	60		1
Scitec 100% Whey protein	398	76	5.6		8
Fish oil	900	0	0		100
OK – Whole Cereals
FINN CRISP Traditional Wholegrain (100g)	311	10	62	1.4	2.5	0.9	17
FINN CRISP Traditional Wholegrain (slice)	35	1.1	6.9	0.2	0.3	0.1	1.9
FINN CRISP Sesame round (100g)	391	10	70	4.7	7.9	1.3	6.4
FINN CRISP Sesame round (slice)	49	1.3	8.8	0.6	1	0.2	1.2
FINN CRISP Multigrain round (100g)	330	13	56	1.1	6	1.3	18
FINN CRISP Multigrain round (slice)	44	1.7	7.4	0.1	0.8	0.2	2.4
FINN CRISP Hi-fibre (100g)	291	12	55	1.4	2.5	0.5	21
FINN CRISP Hi-fibre (slice)	40	1.6	7.7	0.2	0.3	0.1	2.8
Rice cake	356	7	78		1.8
“Panite”	326	10.2	67.8	2.8	1.5	0.2	15.7
Oat “Fortin”	366	12.5	63.3	0.7	7	1.3	5.4
Oat “Morning Sun”	352	13.5	58.7		7
OK – Carbohydrates
Potatoes, boiled, cooked in skin, flesh	89	1.9	20.1		0.1
Potatoes, microwaved, cooked in skin, flesh	103	2.1	23.3		0.1
Potatoes, red, flesh and skin, baked	89	2.3	19.6		0.2
Potatoes, white, flesh and skin, baked	95	2.1	21.1		0.2
Fruit, Fresh
Fruit, Fresh: Apples w. skin	58	0.3	13.8	10.4	0.2	0	2.4
Fruit, Fresh: Apricots	54	1.4	11.1	9.2	0.4	0	2
Fruit, Fresh: Banana	98	1.1	22.8	12.2	0.3	0.1	2.6
Fruit, Fresh: Cherries	70	1.1	16	12.8	0.2	0	2.1
Fruit, Fresh: Grapes, Red or Green (European type)	77	0.7	18.1	15.5	0.2	0.1	0.9
Fruit, Fresh: Honeydew Melon	39	0.5	9.1	8.1	0.1	0	0.8
Fruit, Fresh: Kiwi Fruit	68	1.1	14.7	9	0.5	0	3
Fruit, Fresh: Peaches	44	0.9	9.5	8.4	0.3	0	1.5
Fruit, Fresh: Pears, Average all varieties	65	0.4	15.5	9.8	0.1	0	3.1
Fruit, Fresh: Pineapple	53	0.5	12.6	9.3	0.1	0	1.4
Fruit, Fresh: Plums	51	0.7	11.4	9.9	0.3	0	1.4
Fruit, Fresh: Strawberries	36	0.7	7.7	4.7	0.3	0	2
Fruit, Fresh: Watermelon	35	0.6	7.6	6.2	0.2	0	0.4
Vegetables, Fresh
Vegetables, Fresh: Broccoli, boiled, drained, no salt added	42	2.4	7.2	1.4	0.4	0.1	3.3
Vegetables, Fresh: Cucumber w. Peel	18	0.7	3.6	1.7	0.1	0	0.5
Vegetables, Fresh: Cucumber, peeled	13	0.6	2.2	1.4	0.2	0	0.7
Vegetables, Fresh: Lettuce	21	1.2	3.3	1.2	0.3	0	2.1
Vegetables, Fresh: Onions	45	0.9	10.1	4.3	0.1	0	1.4
Vegetables, Fresh: Peppers, green	24	0.9	4.6	2.4	0.2	0.1	1.7
Vegetables, Fresh: Peppers, red	31	1	6	4.2	0.3	0.1	2.1
Vegetables, Fresh: Peppers, yellow	31	1	6.3	0	0.2	0	0.9
Vegetables, Fresh: Radishes	17	0.7	3.4	2.1	0.1	0	1.6
Vegetables, Fresh: Spinach, boiled, drained, no salt added	30	3	3.8	0.4	0.3	0	2.4