Breakfast….why this is a must

     


     So breakfast.  Let’s chat about that.  I’m not much of a breakfast person…as in I don’t really like it that much(unless we are at a nice brunch or fun breakfast out where I can get biscuits, sausage and gravy, and belgium waffles….with strawberries and homemade cream….but I haven’t thought about this at all….promise.) I eat it out of necessity but I’m not usually very hungry in the mornings.  BUT, we all know it’s the most important meal of the day right? Right!  Even though we have this knowledge in our back pockets, we often skip this ever so important meal.  Maybe we think it’ll help us lose weight(which it doesn’t…it actually slows down your metabolism and causes more hunger later making it tempting to eat all the wrong things.) or think it’s no big deal to skip it.  I get headaches if I don’t eat and I certainly can’t have any kind of productive run or training day without it.  

Sorry, but doesn’t this look amazing?  It was, I ate it. That’s breakfast out in style

     I have been experimenting with different foods in the morning pre workout.  I have some blood sugar issues and eating in the morning, as we’ve already said, is good for you…plus it keeps me from crashing.  This is basic but it helps me to think of food as ACTUAL fuel…like what you’d put in your car.  It’s how I explain it to my kids when they just want to eat junk(if you have read any of my other posts…you know I absolutely believe there is a time and place for chocolate stuffed oreos dipped in peanut butter..but I digress).  

     So, if I think of my food as actual fuel for my body, it helps me make better choices, especially before a workout and ESPECIALLY in the morning.  It’s what makes my engine run really well and strong…or crash, and it’s what keeps me accountable when that little voice in my head just tells me to skip it, you don’t have time anyway.  I trained for my entire marathon this past March on Frosted Mini Wheats.  I know, not the cleanest least processed choice.  Ya’ll I’m telling you for some reason it just worked for me.  So much so that I couldn’t go on a long run without it.  Blame Runner’s World, that’s where I saw it.  Me and Frosted Mini Wheats just became really tight.  But, we traveled out of town for our Marathon(Napa Valley…if you have the freedom to travel to a marathon, this is the one to do. It’s AH-mazing…here’s the link if you want more info…) so I wasn’t able to keep my trusty cereal and milk in our hotel room, so I went with a good ole bagel with peanut butter and honey and of course, coffee.



     I’m a foody.  I love really good food.  I love some bad for you foods in moderation, but I love how good clean food makes you feel and perform as a runner/athlete.  It’s awesome when you strike the right cord and find the foods that make you feel great and perform well.  I have had issues in the past with my heart and I had a mini stroke(see my NUUN hydration review post for more of my story on that) 3 years ago so I have to be really careful what I put in my body.  

     Enter good food.   I’ve been asking all my Facebook friends for their fave go to morning fuel and of course perusing pinterest and my own stash of go to meals and I want to share what I’ve found with you!  I often have people ask me how I stay energetic and don’t get tired during the day(come on now…3 kids.  There are exceptions to this for sure) because I don’t crash very often.  It’s in my food ya’ll.  Staying active only works with the right stuff to keep you going and that can all be found in good quality foods.  Lean proteins, some good carbs, fruits, veggies..it makes sense yes?  Since breakfast is your first meal and is what kick starts your metabolism for the day that’s what we’re going to focus on.  Don’t….I repeat….DON’T get into the habit of skipping breakfast or thinking that somehow this will help you lose weight.  It slows down your metabolism and doesn’t give you enough to burn off when you are working out.  You need good calories to burn and keep your engine running.  So off my soapbox I come.  And now for the good stuff…a list, including a few recipes, of the breakfasts I’ve picked.  

     Option #1 My Starbucks copy cat oatmeal with blueberries and walnuts


Recipe: 1 3/4 Cups water
1/2 Cup old fashioned rolled oats
1/4 cup stone cut oats
 1/3 cup fresh blueberries
drizzle of local honey or agave nectar
about 1/4 cup of unsweetened almond milk(or to taste)
1/8 tsp organic cinnamon
handful of walnuts, almonds, dried fruit or mixed nuts
Directions: Bring water to a boil in med saucepan.  Add oats and stir.  Reduce heat, cover and simmer 5-7 min stirring halfway through.  Add remaining ingredients and stir.  Enjoy!


     Option #2 Egg scramble with roasted veggies, spinach and chicken sausage

Ok so this is my egg scramble.  You can use only egg whites if you prefer:
coconut oil
2-3 eggs natural cage free
handful of spinach or this awesome power blend I found at the store
1 zucchini, diced
1 yellow squash, diced
1/2 cup red onion, diced
Aidelle’s chicken sausage sliced(you are welcome..this stuff is amazing)
Directions.  Add about 1-2 tsp of coconut oil to a non stick skillet.   Add spinch and veggies and saute 5-8 minutes or until tender.  Remove and place on plate.  Add sausage to pan and sear both sides.  Remove and add to plate with veggies.  Place eggs in pan, adding small amount of oil if needed, and scramble to your preference.  When the eggs are still slightly wet and almost done, add sausage and veggies to pan and stir to combine.  Sometimes, I top this with some feta cheese.  Yum. 

     Option #3 Candice’s famous Buckwheat pancakes

Ok ya’ll…trying to give you a sweet option if you absolutely need it.  Sometimes I will make these and top with some honey and PB2 if I’m just craving something sweet.  Plus this is my best friends recipe so I have to give her some props today.  Love her. My kids eat these and I put them in the freezer and reheat for quick and easy breakfast on the run….
1/2 cup wheat flour or all purpose flour
1/2 cup buckwheat flour
2 tbsp sugar
2 tsp baking powder
1/2 tsp soda
1/2 tsp salt
1 1/4 cups buttermilk, or 1 cup plain yogurt plus 1/4 milk
3 tbsp butter, melted
1 lg egg, lightly beaten
coconut oil for brushing pan
Directions: In lg bowl, combine flour, sugar, baking powder, soda and salt.  Add buttermilk, melted butter and egg.  Stir just until combined.  Heat griddle and brush lightly with oil.  Pour batter by 1/4 cups onto griddle making a few at a time.  Cook til tops are bubbly, then flip. Cook until heated through.  Top with local honey, fresh whipped cream, fruit or PB2 or another natural peanut butter.  Delish!!!

     Easy and Quick ideas:
~Good grainy bread with natural PB(PB2, Justin’s, Trade Joe’s delishiousness) and a drizzle of local honey and sliced banana
~Protein shakes(my fave is frozen mango, frozen pineapple, sprig of mint, vanilla protein powder, drizzle of orange juice, water, and spinach.  Place in blender and mix til combined) 
~Fage 2% greek yogurt topped with dried cherries and granola. 
~Add coconut oil to coffee instead of cream
~Breakfast taco’s in whole wheat tortillas with black beans, avocado, scrambled egg whites and roasted veggies
~Bullett-proof coffee.  I haven’t tried this but had it recommended by a trusted friend who is an avid runner.  Let me know if ya’ll try it!!! Here’s the link….http://www.bulletproofexec.com/bulletproof-coffee-recipe/  
~Breadless asparagus quiche…http://m.skinnyms.com/7-day-breakfast-menu-thats-yummy-health/ 

Hope this gives you some good ideas and gets you started on healthy breakfast options…or keeps you motivated to get that great fuel in before you start your day and/or workout.  





   

     

     

4 comments on “Breakfast….why this is a must

  1. Heather that all sounds yummy!! I’ve never actually tried chia seeds but need to! Maybe I’ll pick some up today..I desperately need to go to the store anyway lol

  2. Now I want to eat Frosted Mini Wheats before every run 😉

    Thanks for all of the breakfast suggestions…I sometimes struggle with being hungry first thing in the morning. Before a run I always eat unsweetened applesauce and chia seeds and then on a regular morning I really enjoy Jimmy Deans Turkey sausage, egg white, and cheese sandwiches on an English muffin…definitely worth checking out!

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