Before we discuss Breakfast and it’s importance to you I want to announce the winner of the Tempeh Challenge.
Now onto breakfast…..
Since I started to train and exercise on a regular basis I have become a breakfast eater. My breakfast used to consist of coffee and a bagel on the way to work in Manhattan. I never paid attention to what was going in and sure enough my weight showed. I was up to 175 pounds at one time and when I started training and racing is when I realized the importance of garbage in, garbage out and calories in, calories out. What I needed to come to grips with was eating breakfast. I asked the same questions a lot of people face in terms of: What about time? When am I supposed to make breakfast and eat?
I had to re-think how important breakfast was to weight loss and control. What was it that breakfast would do for me in terms of those two points and how would that parlay into my performance during training and racing.
Breakfast is important because it gives you energy for the day and is also important to weight control and performance. I found that there are some studies that link eating a healthy breakfast to the following:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Recently I have taken to eating a snack breakfast before my training and then a meal breakfast after my training. My snack breakfast consists of 1 tsp of sunflower butter (any nut butter will do), 1 side of a whole wheat thin, ½ a medium banana sliced on top and 16 – 20 oz of water. The nutritional breakdown of this breakfast is 129 calories, 3g of fat, 25g of carbs, 4.5g of fiber, 3.8g of protein. This tops off my levels and prepares me for my sessions. I will say that if I have a training session longer than two hours I will eat a bigger breakfast than this snack breakfast but not much more.
Once I am done with my training session I cannot wait to have my meal breakfast with my one cup of decaf coffee. The coffee is my treat for a hard day’s workout.
This past week I have had the following breakfasts and they have re-fueled me and prepared me for the day ahead.
Ingredients: 3 slices of Ener-G Brown Rice Bread, 1/4c egg substitute (1 egg), 1/4c of non-dairy milk, 1tsp of cinnamon, 1tbs olive oil, 1tbs agave syrup, 1 medium banana, 1 medium orange, 1 cherimoya
Nutritional Information: 626 calories, 9g of fat, 125.5g of carbs, 16g of fiber, 8g of protein
If you remove the Cherimoya then you are looking at: 395 calories, 7.5g of fat, 70g of carbs, 8g of fiber, 3g of protein. You can also cut some calories by using only 2 slices of rice bread. I like the rice bread because it is stiffer than normal whole wheat bread and is able to hold up to the heat of the pan better.
- Cut the 3 slices in bed to create 6 pieces.
- Mix egg substitute, non-dairy milk and cinnamon in plate.
- Heat oil in pan
- Dip bread into egg/milk mixture and then into pan.
- Cook 3-4 minutes on each side.
- Serve with fruit and enjoy.
I also made a vegan french toast that used Almond Milk and a Flax Egg as a substitute for the egg substitute. I also went with only 2 slices of the rice bread instead of 3. Nutritional information for that recipe is 422 calories, 10g of fat, 81g of carbs, 12g of fiber, 6g of protein
Ingredients: 1/4c of whole wheat pancake mix, 1 flax egg (2tbs of flax meal, 4 tbs of warm water mixed), 2tbs wheat germ, 1tbs oil, 1 medium banana, 2 sliced strawberries, 1/2c of blueberries
Nutritional Information: 596 calories, 20g of fat, 101g of carbs, 17g of fiber, 12g of protein
To cut the calories back use ½ a banana instead of a whole banana or less pancake mix and only make 2 pancakes.
- Smash the banana in a bowl.
- In a seperate bowl combine the pancake mix, flax egg, oil and banana.
- Once well combined add in sliced strawberries and blueberries
- Spray non-stick pan with cooking spray
- Once pan is hot add mixture to make 3 pancakes and cook thoroughly thru (about 3-4 minutes per side.)
- Serve with side of fruit, agave syrup and coffee
For me, eating these 2ndbreakfasts helps stave of hunger until close to lunchtime where I am capable of eating something smaller than normal and then have my mid-afternoon snack of fruits and still maintain my caloric intake in range as well as hitting all my macronutrient goals.
Please note that my daily intake and tastes are going to be different than yours. Pay attention to what is going into your system and how you feel after you eat it. This will help you in monitoring weight, energy, performance and allow you to make decisions that will benefit your diet.