Breakfast of Coaches -- Part 2

July 31, 2017

Breakfast of Coaches -- Part 2

Continuing on the topic of breakfast from yesterday's post, I am often asked, "What do you eat for breakfast?"
That's a difficult question for a food lover who designs a variety of nutrition plans around client preferences -- So many tasty choices -- But I have a few favorites. Here's one of them:

Steel Cut Oats With Blueberries + Salsa Eggs

1/4 cup uncooked steel cut oats cooked with 1/2 cup water and 1/2 cup almond milk. Topped with 1/4 cup fresh blueberries and sprinkled with a teaspoon of brown sugar (maybe a sprinkle of nutmeg).
Plus, 1/2 cup egg whites topped with 3 tablespoons fresh salsa, 1/4 avocado, and dash of hot sauce.
    • Calories: 370
    • Total fat: 11 grams
    • Saturated fat: 1 gram
    • Carbs: 48 grams
    • Protein: 20 grams
    • Fiber: 9.5 grams
    • Sugar: 13.6 grams

    A few notes on ingredients:

    • Steel cut oats: Not only do steel cut oats have a great, nutty taste and more firm consistency than rolled oats, they also have more fiber and protein, since you're eating more of the original grain. 
    • Salsa: There are a few superhero ingredients in the healthy food world, and salsa is one of them. Full of veggies and capsicum-rich chilies (a tasty metabolism booster), salsa takes the place of much less healthy sauces and protein accompaniments with very few calories. Its spicy attributes means the need for much less added sodium, and salsa can dress up otherwise bland proteins -- such as egg whites. Not to mention, it sets the perfect stage for a bit of MUFA-packed avocado. 

    Timing: Ideally, you should eat breakfast within 60 minutes of waking. If you're like most and not ready to eat a full meal first thing in the morning, try splitting your meal up into two parts. Eat something light closer to waking, and then the rest 90 minutes to 2 hours later.

    This works particularly well if you are a morning exerciser. In this instance, you can aim to have the more carbohydrate-based portion of your breakfast prior to working out and then refuel your body with the more protein-centric portion after. For example, with my breakfast listed above, I have the oatmeal first and then have my eggs and salsa pos-workout.

    Break-the-fast: In case you were wondering, that is where the word comes from, and literally what it means. During the night when you sleep, your body metabolism slows down while you're not consuming calories. If you don't break the fast upon waking, your body will continue to burn calories slowly, as if you were still sleeping. You need to eat something (nutritious) to jump-start your metabolism and prompt your body to burn calories. Not fueling your body in the morning will also deprive your brain of glucose -- leaving you without energy, foggy-headed, and irritable. Consider breakfast the ignition key of a great, productive day -- and a revved up metabolism that will help you drive longer and harder all day.

     






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