Throughout my twenties I rarely at breakfast. I remember thinking that I didn’t want to waste the calories on breakfast when I could have a bigger lunch. I would sit at my desk all morning thinking about lunch, go out with my co-workers, and then overeat until I was miserable. Post-lunch was usually spent sitting at my desk thinking “why do I overeat every day.”
Finally I got real with myself and changed my habits and lifestyle to form the PNP Girl you see today. Breakfast is one area I consistently see clients and Weight Watcher members set themself up for failure.
Why is Breakfast Important?
Eating a solid breakfast starts your metabolism for the day. Overnight your body repairs itself and lowers your metabolism to get the good rest it needs. Until your body is given food, it fights to keep your metabolism lowered thinking that “starvation” times have arrived. Realistically you are not starving to death, but your body is doing all it can to preserve your energy in case it could be hours or days before the next meal. That’s just the way Mother Nature set things up.
Breakfast Makes Me Sick…
If you have always skipped breakfast, take it slow. I remember when I started eating breakfast every morning and it was sickening. My body was so used to running on low fuel that eating first thing made my stomach ache, my bowels run, and I was more hungry two to three hours later. Heck, I was used to eating my first meal around noon or one in the afternoon! What is this business of wanting to eat again at ten in the morning?
I would start with quick, easy to prepare items. Things like:
- Yogurt (sugar free) and a piece of fruit
- Instant Oatmeal and a glass of skim milk
- High Fiber/Low Sugar Cereal and skim milk
- Whole Wheat Toast with 2% cheese and a piece of fruit
These are quick and easier for you to digest.
What About Getting Hungry a Couple of Hours Later?
That is actually a good sign. This means you are adjusting your body to burn up energy and not sit in a sluggish state. Have another meal. Bust out some cheese and crackers, veggies and hummus, fruit and yogurt, or nuts and an apple. This is your “second breakfast” to get you to lunch.
Should I Eat Before Working Out in the Morning?
This is the great debate. Some experts say doing your cardio or your strength training in the morning is best on an empty stomach for you to burn through fat stores. Others say you should eat some carbs so that you can have a better workout. Honestly? It doesn’t matter enough to worry about for most people. Unless you are training for a specific sport of figure competition, you should do what produces a good workout.
I workout better when I eat, otherwise, I get sick half way through the workout from hunger. I have clients that get up at 4:30 a.m. to workout and just won’t eat beforehand because they must have time to allow for digestion. Do what your workout and tummy likes. The key is to get food in you immediately after the workout. No shower, commute, or clothes washing happens until you eat post-workout.
What Do You Recommend For A Good Breakfast?
There are a few staple meals that I rotate in my menus:
1. Egg White and Veggie Omelet with a Protein Shake: This is my meal on days that I have not worked out before breakfast. The protein shake I use is EAS Carb Advantage in Strawberry for 110 calories. The omelet is around another 160 calories. I’ll include my recipe at the end of the article.
2. Oatmeal with fruit, Fage yogurt, and protein powder: I eat this on days I have worked out prior to breakfast. Sometimes I wake up early and knock out my cardio for the day. On those days only I hold breakfast until after I workout. Simply microwave a 1/2 cup of quick cook, plain oats covered with water for 1:30. Stir in some berries, three good spoonfuls of Fage 2% yogurt, 1 packet of Splenda, and a 1/2 scoop of vanilla whey protein powder.
3. Protein Shake: When I am short on time (which rarely happens because I always plan enough time to eat), I grab my Magic Bullet and toss in my shake ingredients. Pre-workout would be protein powder, cottage cheese, ice, and water. Post-workout would include some fruit and 1/4 cup of dry oats. Pulse, pulse, pulse and we’re done.
There are also bars you can grab for emergencies, but I can’t stand it when people rely on processed bars to get in their breakfast. They should be reserved when you are tight on time. Real food is always going to best and it is not difficult to do. With a microwave, a bowl, and a few ingredients you are just a couple of minutes from a healthy start to your day.
Corinne’s Easy Omelet
Four to five egg whites (from a carton)
Handful of Spinach
Handful of Mushrooms
Handful of Scallions
Handful of Chopped Tomato
1 Wedge of Laughing Cow Cheese in Garlic
Cooking Spray
Grab a bowl. Spray with cooking spray. Take all veggies placing in bowl and microwave for 30 seconds. Pour egg whites over vegetables and place cheese in chunks over the top. Microwave one minute, stir, another minute, stir, and so on until the egg whites are cooked. Mine take about 2:30 - 3:00 minutes total. Salt and pepper to taste. Done! You can even wrap this in a low carb pita or tortilla and eat in your car.