Do you rely on popular sports drinks for a boost after exercising?

If so, you may want to switch to a bowl of whole-grain cereal and skim milk.

Researchers at the University of Texas, Austin, have found the latter choice is easier on the wallet and equally effective.

“The milk provides a source of easily digestible and high-quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home,” says UT exercise physiologist Lynne Kammer, whose study of cyclists was published in the Journal of the International Society of Sports Nutrition.

Kammer and her coauthors encourage amateur athletes and those who engage in moderate physical activity to pop into the kitchen for this quick-fix breakfast combo after a workout.

We, of course, recommend organic cereal and milk to reduce your exposure to pesticides, chemicals, additives and hormones.

Cereal in a milkshake?

Absolutely!

With the right ingredients, you can drink a hearty breakfast that offers protein, fruit and fiber.

Today’s recipe is great for busy morning breakfasts—a grab-and-go option for readers who tend to skip the most important meal of the day.

All of the ingredients should be available at your local natural and organic food store.

Strawberry Cereal Shake

1. Place all ingredients in a blender container; cover.
2. Blend on high speed for 30 seconds, or until well blended.
3. Pour into a large glass. Serve immediately.

Recipe courtesy of Post Classic Cereals

As noted a week ago, Americans need to close the whole-grain gap. Most of us fail to meet our daily dietary requirements.

With August vacations behind us and the school year upon us, New York City dietitian Jackie Newgent offers some great ways to turn your bland morning cereal into a breakfast superstar. Newgent is the author of Big Green Cookbook: Hundreds of Planet-Pleasing Recipes and Tips for a Luscious, Low-Carbon Lifestyle.

Dress Up Your Cereal. Don’t serve cereal with plain ol’ milk. Opt for fat-free milk and fruit or low-fat yogurt (or fat-free soy milk and fruit). Try exotic fruits that are new to you, or pick up some peak-season selections from your local farmers’ market. There are endless varieties.

Make a Cereal Sundae. Layer your favorite organic whole-grain cereal in a wine, martini or parfait glass, along with low-fat yogurt and seasonal fruit. Check out last month’s recipe for Mandarin Orange Cereal Bowl.

Mix-and-Match Cereals to Create Your Favorite Combo. You know you should choose an organic high-fiber cereal. But if its flavors fail to satisfy you, mix it with a lower-fiber cereal. (Sugary kids’ cereals don’t count!) You’ll get the best of both worlds: nutrition and taste.

Snacks and Other Meals

Bag It to Go. Toss cereal, dried fruit and nuts in travel-size containers. Try dried cranberries and almonds for a nutritious kick and super flavor.

Sprinkle It…Just a Bit. Want to add a little crunch to a salad or casserole? Top it with a crunchy, high-fiber organic cereal instead of croutons, French-fried onions or potato chips.

Ninety percent of Americans fail to meet the recommended daily guidelines for whole-grain consumption, which vary by gender and age.

 Whole grains include oatmeal, brown or wild rice, buckwheat, bulgur, whole-wheat cereal, whole-wheat pasta and quinoa. (Click here for a full list. Be sure to differentiate them from refined grains, and make organic choices.) 

“Start the day right with a bowl of whole-grain cereal, fat-free milk and fruit,” says Jackie Newgent, a registered dietitian and culinary consultant in New York City. 

“Americans need to close the whole-grains gap,” says Newgent, author of Big Green Cookbook: Hundreds of Planet-Pleasing Recipes and Tips for a Luscious, Low-Carbon Lifestyle. “Whole grains are rich in vitamins and minerals and are also loaded with fiber—a great tool for weight management because it fills you up and keeps you satisfied.” 

Whole-grain cereals are “familiar, satisfying, taste great and offer the utmost in convenience for busy consumers,” she adds.

“What you add to your cereal can elevate it to a real taste sensation and nutritional powerhouse.” (Saturday’s recipe for Mandarin Orange Cereal Bowl is a perfect example.)

 Whole grains help prevent obesity, diabetes, heart disease and some forms of cancer, Newgent says, and studies show consumption is associated with lower blood pressure and cholesterol levels. 

Also by Jackie Newgent: The All-Natural Diabetes Cookbook

Eating a healthy breakfast can reduce your risk of cardiovascular disease, aid in weight loss, and improve memory and concentration.

For children, skipping breakfast has been associated with headaches, fatigue, restlessness, irritability and other problems.

We tend to forgo breakfast when we’re rushed or bored with the same old morning menu. But solving this quandary is easy: Be creative, stick to simple ingredients, and add a flavorful “wow factor.”

Our weekend recipe is a perfect example of delicious, easy-to-prepare breakfast fare. With only three ingredients, it’s a high-fiber antidote to no-time-for-breakfast excuses.

All of the ingredients should be readily available at your local natural and organic food store.

Mandarin Orange Cereal Bowl

Makes 1 serving

1. Place cereal in serving bowl. Top with mandarin orange segments and juice.
2. Top with yogurt.

Recipe courtesy of Post Classic Cereals