When it comes to fueling my body I’ve certainly changed my approach to breakfast over the years. Breakfast for most of my life was an inconvenience to getting the day started. I simply wanted to get the day rolling with what I had to do so breakfast needed to be quick in both preparation and consumption. What I was eating from a health perspective wasn’t a consideration.
I’m often asked now what I eat. Today I’ll share what I typically eat for breakfast and my morning routine. I have learned a lot about not only what to eat but when to eat. Doctor Hana Kahleova in particular from the Physician’s Committee for Responsible Medicine really put things in clear perspective for me. These are key points she shares via The Exam Room By the Physician’s Committee Podcast – What to Eat, When to Eat.
- Breakfast boosts our metabolism and should be our biggest meal of the day
- Meals – Breakfast should be the largest followed by lunch and dinner the smallest
- After eating meals we should be fueling our bodies with carbohydrates
- Skipping breakfast increases blood-sugar levels for the entire day (not good especially if you are diabetic…by about 20%)
- When intermittent fasting, consider skipping dinner vs. breakfast (reasons above for why)
- If desiring weight loss, early eaters lose more weight than late eaters even if they are consuming the same exact food composition
- People eating more than three meals per day feel more hungry throughout the day; our bodies stimulate hunger each time we eat so if we continue to eat and snack during the day we consume more…leading to weight gain.
My weekdays are pretty standard. I usually start the day with a workout at 5:00 am. Prior to the workout I don’t eat but I do consume a drink to boost my energy, blood flow, and oxygen using Purium’s Can’t Beet This along with Purium’s Super Amino 23’s. This combination has me ready to go without my body working to digest food while I’m working out. As long as I had a filling dinner the night before I always feel fueled during the workout and feel so much more clean than if I ate something prior. Depending on the length of the workout additional nutrition comes into play but that will be for another blog.
After the workout I ensure I am drinking enough to replace the fluids lost. I then either pack my breakfast to take to work or prepare my breakfast at home if I am working from home. My go-to-breakfast now is a big bowl of cereal packed with all kinds of goodness:
- Cereal – Look for added sugars in most cereals. I love the Engine 2 Plant-Strong Rip’s Big Bowl – Triple Berry Walnut and Ezekiel’s Golden Flax cereals. I use the single serving size or even smaller as I load it up with other goodies.
- Rolled or Steel Cut Oats – It’s healthy and makes your cereal box last a bit longer.
- Almond Milk (Unsweetened)
This breakfast fuels me with 500 calories, 9 g of protein, and 11 g of fiber. If you have read previous blogs of mine you know the emphasis on fiber…eat more fiber! The berries also deliver a fantastic source of antioxidants.
At some point shortly after the cereal I toast two slices of Alvarado Street Bakery Sprouted Flax Seed Bread and add an avocado, lime juice and a sprinkle of sea salt. This combination delivers 335 calories, 10 g of protein, and 15 g of fiber. Avocados provide a great source of vitamins, omega-3 and omega-6 fatty acids and help lower bad cholesterol.
Mid-morning I like to drink a bottle of kombucha. It boosts digestion with probiotics, helps the immune system with antioxidants, fills the stomach, and more… If I’m still hungry in the morning I will add a fruit. I love bananas, oranges, and grapes.
Unlike most of my life, this is now a priority and takes less time to prepare than I thought it would. It also beats the occasional stop at McDonald’s for a breakfast burrito I used to sneak in. Of course I would get two burritos adding up to 600 calories, 12 g of saturated fat, 330 mg of cholesterol (more than the daily recommended amount), 1,560 mg of sodium, and only 2 g of fiber.
On weekends I tend to have longer workouts in the morning. Often I will end the workout with a filling recovery drink and fruits that bridge me to lunch.
When traveling, preparation is key with either packing what I can to take with me, stopping at a grocery store as quick as I can for supplies in the new city, and/or finding restaurant options that provide healthy options. I’ve written about how I’ve approached eating healthy when traveling in the following two blogs, Preparation When Traveling, and Traveling Healthy – Birmingham 2019.
Let me know if you have any questions about the morning routine and if you are interested in trying any of the Purium products…I have a discount code for you.
– Add Health to Your Life