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.


    Also in Club FITspiration Coach Notes

    DUCK & RECOVER - FIT Foodie Friday
    DUCK & RECOVER - FIT Foodie Friday

    August 03, 2017


    Balancing your nutrients in a pleasurable way can be tricky. Without an intentional plan, most find they are eating far too many of certain macros, and not nearly enough of others. Particularly if you are working on your fitness and working to build lean muscle, getting enough protein can be tricky. 

    And then there is the issue of boredom. It's Friday night, you've worked hard all week, and the last thing you want to eat is another boring chicken breast. You want flavor, maybe something savory... maybe something that will do a glass of wine justice. I get it. Me too.

    While many have chicken breast heavily represented on their meal plans, the more savory duck breast is often overlooked. True, it has a fair amount of fat attached to it, but the vast majority of fat is right underneath the skin. Simply remove the skin before cooking, and you've got a much leaner and meaner bird (just be sure to keep it moist).

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    August 02, 2017


    # 1  -- REVIEW THE STATS:

    Take a full inventory of ALL your body's stats -- Not just the halftime 'score' of your weight. Your 'score' does not give you enough information to tell you which aspects of your game are weak. The more you know about the actual, current state of your body, the more effective your new plan can be, and the quicker you will gain ground on results.

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    Punishment or Primetime - Part 1 of 10 Series
    Punishment or Primetime - Part 1 of 10 Series

    August 01, 2017

    It's the beginning of August. And just as it happens every year, at this time, I hear an overwhelming number of people profess their defeat. It's over. They have failed. Their New Year's resolutions to live a healthier lifestyle, lose weight, etc. have not only tanked, but in many cases, they've even lost ground in the battle of the bulge, and have put more weight on since December. Summer came and is quickly becoming a memory, while the beach body they promised themselves never happened. 

    They are failures. And while standing in the checkout lines of back-to-school shopping, or drowned in the ocean of post-summer vacation piled up workloads, they have decided it's unequivocally over for the year.

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