Is breakfast the most important meal of the day?

The Importance of Breakfast

Where are my breakfast lovers at? 🙋‍♂️🙋🏽‍♀️🙋🏼 As the name suggests, breakfast (or the first meal after you wake in the morning) breaks the fasting period that occurred throughout the night.  Despite the many benefits of starting your day with a nutritious meal, I've heard many convincing reasons for skipping breakfast:  Not feeling hungry Not having time Wanting more sleep  Can't tolerate food first thing in the morning Desire to lose weight The rest of the family skips breakfast  Having nothing to prepare Poor appetite  Having nothing to eat  Having no one to prepare breakfast There's been a considerable amount of research to try to answer the question "Is breakfast the most important meal of the day?" and while the results are mixed, there are many noticeable benefits for starting your day with a meal.  Eating regular meals and snacks - starting with breakfast - allows for more opportunities throughout the day to provide your body the nutrients and energy it needs to optimally function. You are also giving your brain a boost. For better productivity, concentration and focus, it's important to feed your body and brain when you wake up in the morning. Because the brain uses glycogen (stored carbohydrates) when you sleep, trying to thrive throughout the morning can be difficult when blood sugar is dropping.  For better satiety and more stable energy throughout the morning, it's important to combine a bit of fat and protein with carbohydrates. For example, instead of having a bowl of cereal (primarily carbs with a little protein), have yogurt topped with nuts, granola and fruit for a well-balanced meal to keep you satisfied throughout the morning.  Low energy, sugary cravings, moodiness, cognitive impairment, sleepiness and overeating, alongside lightheadedness, dizziness and poor concentration may occur the body doesn't receive the energy it needs in the early morning hours of the day. Plus, you are more likely to snack or graze throughout the day when you fall short on your morning calorie needs.  Breakfast does not have to be a fancy meal. Your food options can be made quickly and consumed on the go. And for anyone who has yet to appreciate traditional breakfast foods like oatmeal or eggs, you'll be happy to hear that breakfast can be whatever you want it to be.  To create a well-balanced breakfast, aim for the following range of macronutrients: Carbohydrates (~50 - 80g) Fat (~15 - 20g) Protein (~20 - 30g) If you lack creative breakfast ideas, here are a few suggestions: Pita or wrap stuffed with scrambled eggs, veggies, leafy greens, salsa, guacamole and cheese. Serve with orange slices. French toast w/ yogurt, nuts and fruit. Burrito/wrap with beef, tofu or eggs, lettuce, tomato, onion, mushroom, guacamole, salsa, cheese and a dollop of sour cream. Naan breakfast pizza Oatmeal w/ nuts/seeds and berries and a glass of milk or yogurt. Apple with spoonful of nut butter on a slice of toast. Served with yogurt or cottage cheese. Waffles topped with fruit, cottage cheese and seeds.  Rice w/ lean meat (or Boca vegetarian crumbles) and veggies topped with cheese.  French bread, pita or wrap w/ marinara sauce + cheese and your choice of protein on top. Cottage cheese or yogurt with fruit, goji berries, cacao nibs, nuts and granola. Grilled tempeh + wrap/pita or bread + slice of cheese, lettuce. Fruit on the side. Yogurt topped with granola, honey, nuts, seeds and fruit. Lettuce wraps filled with lean protein, veggies, cheese and avocado. Served with a side of rice/whole grains. Smoothie made with protein powder, fruit, milk and spinach/kale. Served with bread or waffle and a spoonful of nut butter on top. Homemade muffin with butter on top and hardboiled eggs on the side. Bagel with egg, cheese, lettuce and veggies. Pita bread with hummus, veggies, lettuce and egg or lean meat. Served with fruit.

And if you need help deciding what to meal prep, Joey has 5 delicious and easy breakfast recipes that you can choose from. Check them out HERE!

Did you hear? Oatmeal is unhealthy!

When an athlete consults with me on daily/sport nutrition, it's becoming more of a regular occurrence to receive a "thank you" (along with a huge sigh of relief) when I tell an athlete that they are allowed to eat carbohydrates. Recently, I had an athlete tell me how happy she was that I told her that she could eat oatmeal for breakfast. She told me that she really missed having a warm bowl of oatmeal in the morning before work (and after a workout) because she recently cut it out of her diet because she heard that oatmeal was unhealthy.

Can you believe that......oatmeal is now considered unhealthy? Another case of nutrition quakery!

Oats - from steel-cut to quick and rolled - are a form of complex carbohydrates. Which means they are far superior to their store-shelf counterparts...lucky charms and cinnamon toast crunch. 

Oats are rich in B-vitamins, magnesium, zinc, phosphorus, selenium, iron, calcium and protein. Oats are low in salt, sugar and fat. Rich in both soluble and insolube fiber, oats are a powerfully nutritious food!

The beautiful thing about oats (specifically when cooked) is that they make a wonderful blank canvas when it comes to ingredient dress-up. From fruits and veggies (yes veggies - like shredded carrots) to colorful fruits, nuts and seeds, oatmeal is an extremely satiating and delicious food that packs a lot of yum per bite. Oats also pair well with protein - like eggs or yogurt.

Although the United States is renowned for giving engineered cereals their own aisle in the grocery store and targeting these cereals "breakfast" foods, countries like Iceland, Switzerland, Scotland, Sweden and Russia (to name a few) often start their day with a bowl of oats/muesli/porridge - and have a much smaller selection of processed cereals.

I'm not dismissing processed food as you deserve to indulge in your favorite childhood cereal every now and then.......oh so many memories of me devoring a full box of Cinnamon Toast Crunch while watching Saved By The Bell after an exhausting 5am morning swim practice before high school.

But, if you've recently sworn off this comfort food because you were told it was unhealthy, I give you permission to add oats back into your diet.

You are welcome. 

Now that you are "allowed" to eat carbs again, here are a few recipes/tips to enjoy:

• Blueberry Baked Oatmeal
  
• Apple Cinnamon Oatmeal
  
• Pumpkin Pecan Maple Oatmeal 
  
• The Scoop on Oatmeal (an article I wrote for USA Triathlon in 2011)
  
• The Best pre-run foods (an article I contributed to in Outside Magazine in 2016)
  
• The best breakfast foods for runners (an article I contribute to in Runner's World in 2017)
  
• What should my nutrition plan be for a sprint triathlon? (an article I wrote for Triathlete magazine in 2018)

Cinnamon Quinoa Bowl

With all the focus on my 2nd book "The 365-day Running Journal" I feel I am overdue on posting a recipe from my first book "Essential Sports Nutrition."

Enjoy! 

Cinnamon Quinoa Bowl
Vegetarian, Gluten-Free
Yield: 1 serving / Prep Time: ~5 minutes / Cook Time: ~10 minutes

Quinoa (pronounced KEEN-wah) is often called an “ancient grain” when in actuality, it’s a seed. Rich in iron, manganese, magnesium, B-vitamins and fiber, quinoa is also complete protein which means it contains all essential amino acids. This delicious cinnamon quinoa bowl is sure to give you a feel-good boost before your upcoming competition or workout. And because cinnamon may help reduce inflammation and ease muscle soreness, I suggest to make an extra serving or two to enjoy as a post-workout snack.

Ingredients

• 2 tablespoons chopped raw pecans
• 1½ teaspoons butter
• ½ teaspoon ground cinnamon, plus more for sprinkling on top
• Pinch salt
• 1 cup cooked quinoa
• 1½ tablespoons maple syrup
• 1 tablespoon dried cranberries, chopped
• ¼ teaspoon chia seeds (optional)

Instructions

1. In a medium saucepan, toast the pecans over medium heat stirring often until the pecans are fragrant and browned (about 5 minutes).
2. Add the butter, cinnamon and salt to the pan and stir until well combined. 
3. Add the quinoa to the pan and stir to combine. Cook, stirring constantly, until the quinoa is warmed through. Remove the pan from heat and stir in the maple syrup. 
4. Transfer the mixture to a bowl and top with dried cranberries and chia seeds. 
5. Serve immediately. 

Meal prep tip:
One half cup dry quinoa plus 1 cup water will yield about 2 cups cooked quinoa. This recipe is easy to double or triple for multiple meals.

More recipes like this can be found in my book Essential Sports Nutrition.

Blueberry Baked Oatmeal (Vegan)

When writing my book Essential Sports Nutrition, it was important that I included a variety of recipes that everyone could enjoy - regardless of dietary preferences/restrictions. I couldn't think of a more athlete-friendly recipe than one that included oats and blueberries. I prefer this baked oatmeal served warm, but it is also good at room temperature or chilled (I’ll leave that up to you!). This oatmeal keeps well in the refrigerator so it's great to make in advance - make sure you plan for leftovers. It's perfect for a pre-workout snack or as part of your breakfast meal.

Blueberry Baked Oatmeal 

Prep Time: 20 minutes
Cook Time: 40
Total Time: 60 minutes
Yield: 15 servings

INGREDIENTS

• 2/3 cup chopped pecans
• 2 cups old-fashioned oats
• 2 tsp ground cinnamon
• 1 teaspoon baking powder
• ½ tsp salt
• 1 3/4 cups almond milk
• ⅓ cup maple syrup
• 2 large flax eggs (2 tbsp flaxseed + 6 tbsp water)
• 3 tablespoons coconut oil (measured dry, then melted)
• 2 teaspoons vanilla extract
• 2 ½ cups blueberries (frozen or fresh)

INSTRUCTIONS

1. Make flax eggs by mixing two tablespoons ground flaxseed meal with six tablespoons water. Mix together and let it sit in the fridge for 15 minutes until thick.
2. Preheat the oven to 375 degrees. Grease a 9-inch square baking dish. 
3. In a medium bowl, combine nuts, oats, cinnamon, baking powder and salt. 
4. In a separate medium bowl, combine the milk, maple syrup, flax egg, coconut oil, and vanilla. Whisk until combined. 
5. On the bottom of the baking dish, spread 2 cups of the berries. Cover the fruit with the dry mixture, then pour the wet ingredients over the oats. Lightly shake the move the baking dish to fully soak the oats, then gently pat down. 
6. Spread the remaining berries on the top. 
7. Bake for 45 minutes, until the top is golden. 
8. Remove your baked oatmeal from the oven and let it cool for a few minutes. 

A few tips:

• Use gluten free oats to make this gluten free
• You can use cow or soy milk in place of almond milk for more protein. 
• You can use 2 large eggs in place of flax egg for more protein and fat
• You can omit the nuts to make it nut free. 
• If coconut oil solidifies when added to the wet ingredients, that’s ok. You can break up any large pieces with your hands.

More recipes like this in my book: Essential Sports Nutrition

Recipe: Sweet Potato Protein Pancakes

Athletes love pancakes! Therefore, I knew that I needed a pancake recipe in my book Essential Sports Nutrition. However, I didn't want just a simple pancake recipe. When I make pancakes, I typically keep it super simple (basic ingredients) or I use a box of Kodiak cakes (which also works great for traveling) but I wanted something a bit more nutritionally complete to help meet the needs of an active individual.

Joey mentioned to me about her sweet potato pancake recipe that included cottage cheese. At first I was skeptical.....I love cottage cheese but in pancakes??? But these pancakes came out amazingly well! Satisfying, protein-packed and a perfect option for an on-the-go snack or for breakfast. Enjoy!

Sweet Potato Protein Pancakes
Yield 10 (4 1/2 inch pancakes)
Prep: 15 minutes
Cook: 15 minutes

Ingredients

• 2 sweet potatoes
• 1 cup gluten-free rolled oats
• 1 cup 2% cottage cheese (my favorite brand is Daisy Brand)
• 2 large eggs
• 4 large egg whites
• 1 tsp baking powder
• 1 tsp vanilla extract 
• 1/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Nonstick cooking spray
• Maple Syrup - for serving (optional)

Directions

1. Pierce the potatoes five or six times with a form and microwave for 5-8 minutes, rotating halfway through. 
2. Place the oats in a food processor and grind until they make a fine oat flour. Transfer to a large bowl and set aside. 
3. Place the cottage cheese in the food processor and process until smooth. Add to the bowl with the oats and stir well. 
4. Scoop the sweet potato flesh into the food processor and process until smooth. Add to the bowl with the oats and cottage cheese and stir well. 
5. Add the eggs, egg whites, baking powder, vanilla, cinnamon and nutmeg to the cottage cheese mixture and stir well. If you prefer a thinner pancake, add a little water to achieve your desired consistency. 
6. Heat a skillet or griddle over medium heat and spray with nonstick cooking spray. 
7. Using a 1/2 cup measuring cup, portion the batter onto the skillet or griddle. Cook the pancakes until bubbles form and begin to burst in the center, about 4 minutes. Flip with a spatula and cook until done, 3-4 minutes. 
8. Serve with maple syrup (if desired). 

Nutrition facts
Per serving (2 pancakes)
Calories: 192
Total fat: 4g

Saturated fat: 1g
Total Carbs: 25g
Fiber: 3g
Protein: 13g
Sodium: 333mg

Homemade apple cinnamon oatmeal

What's not to love about apple cinnamon oatmeal? The smell alone can make your tummy smile.

Resorting to a package of apple cinnamon oatmeal may be more nutritious choice than an apple danish, but your best choice is making your own batch of apple cinnamon oatmeal from scratch (it's a lot easier than you think).

Let's look inside the ingredient list of a store-bought package of apple cinnamon oatmeal:

WHOLE GRAIN ROLLED OATS, SUGAR, DEHYDRATED APPLES (TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION), NATURAL AND ARTIFICIAL FLAVOR, SALT, CINNAMON, CALCIUM CARBONATE, CITRIC ACID, GUAR GUM, MALIC ACID, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*, CARAMEL COLOR. 

One nutritional downfall with flavored instant oatmeal is the added sugar. But you'll also find added preservatives, coloring, artificial flavors and stabilizers - all of which shouldn't be in oatmeal. Although quick/instant oats are more processed than rolled oats, nutritionally they are similar. Instant oats are pre-cooked, dried and then rolled and pressed. Because they are thinner than rolled or steel-cut oats, they cook more quickly - which can be great for the time-starved athlete.

In our recent Trimarni newsletter, Joey dished up a delicious apple cinnamon oatmeal recipe, rich in flavor and nutritional value. A perfect comfort meal on a cold day. If you are not a subscriber to our newsletter and would like to receive a weekly recipe and healthy living article, you can subscribe HERE. 

This recipe makes 2 servings. Leftovers reheat decently (with the addition of a little extra water or milk if it gets too thick when refrigerated).

Apple Cinnamon Oatmeal

By Joey Mock, RD, LD, CLT

Ingredients

1 cup old-fashioned rolled oats (such as Quaker Oats Old-Fashioned Rolled Oats)
1 cup cow or soy milk
1 cup water
1/8 teaspoon Himalayan Pink salt
1/2 teaspoon ground cinnamon
1 medium sized apple, diced (about 1 cup diced)
1-2 teaspoons honey or maple syrup (or a little of both to desired sweetness)
2 Tablespoons chopped pecans

Preparation

1. Combine oats, milk, water, salt, and cinnamon in a medium saucepan. Bring to a boil. 
2. Stir in diced apples and reduce heat to low.
3. Simmer uncovered for about 3 to 5 minutes, stirring occasionally, until thickened and apples are tender.
4. Remove from the heat. Divide equally between two bowls. Drizzle each serving with honey and/or maple syrup. Top with pecans and serve.
5. Enjoy!

Homemade Belgian Waffles

Let's talk about waffles. YUM.

This perfectly portioned restaurant breakfast staple provides just enough nooks and crannies for your favorite sweet or savory toppings and goes great with any protein of your liking. What's not to love about waffles?

Although convenient to purchase in the frozen section of your favorite grocery store, there's an art to making good waffles.

(When I cook, I learn so much about food and it makes me appreciate what I put into my body.)

Did you know that good waffles are not made from pancake batter!?!?

Waffles are not just thick pancakes.
Pancakes are floppy, soft and spongy whereas waffles are crisp on the outside and light on the inside. Waffles contain a bit more sugar and fat compared to pancakes to ensure the perfect consistency on the outside and inside.

Knowing this fact makes me appreciate really good waffles!

Now that I have my own waffle maker, I am enjoying the art of making really good waffles.

I recently made Belgian waffles and I totally impressed myself with the final product. Since the last three pieces of my last batch (frozen after I made them) was finished this morning before our morning workout, I'm excited for another go-around at making the following recipe. Enjoy!

Homemade Belgium Waffles
Campy not included in the final product. 

Ingredients

• 2 cups all-purpose flour
• 3/4 cup sugar
• 3 1/2 tsp baking powder
• 2 large eggs, separated
• 1 1/2 cups milk
• 1/2 cup butter
• 1 tsp vanilla extract

Directions

1. In a bowl, combine flour, sugar and baking powder. 
2. In another bowl, lightly beat egg yolks. Add milk, butter and vanilla. Mix well. 
3. Stir into dry ingredients just until combined. 
4. Beat egg whites until stiff peaks form (I did this by hand - what a workout!)
5. Fold egg whites into batter. 
6. Bake in a preheated waffle iron for ~2 minutes on each side (my waffle iron does not require non-stick spray or oil). 
7. Makes 4 large waffles (or 16 bite-sized waffles)

Super simple homemade cinnamon rolls

Over the past few weeks, Karel and I have been enjoying the occasional longish swim to start our Saturday morning. There's something about a long swim that revs up the appetite (not complaining).

I remember back to my high school and college swimming days when that Saturday morning swim was complete it meant two things:
1) I could officially start my weekend.
2) Eat. All. The. Food!

During our swim this past Saturday, the image of cinnamon rolls kept popping into my head. If you know me well, you know that I love cinnamon rolls because well, I love cinnamon and bread.

Rather than heading to a bakery to buy a cinnamon roll, I decided to take my first attempt at making homemade cinnamon rolls from scratch. I found a recipe that was super easy to follow so after my recovery drink, I started baking (well, first I had to make a quick stop to the grocery when I realized we were out of flour!).

Enjoy this tasty recipe!

Super simple homemade cinnamon rolls

                                

Ingredients

Dough:
2 cups all purpose flour
2 tbsp white sugar
2 tsp baking powder
1 tsp salt
3 tbsp butter (softened)
3/4 cup milk
1 egg

Filling:
1/2 cup white sugar
1/2 cup brown sugar
1 tbsp ground cinnamon

(Note: I did not make the icing as Karel and I are not big icing fans. While I won't turn down a yummy cinnamon roll with icing from a local bakery, I'd rather enjoy my cinnamon filled bread without the extra sweet icing. If you'd like to add icing, I suggest a cream cheese icing like this one).

Directions: 

1. Preheat oven to 400 degrees F. Brush a 9-inch square baking dish with melted butter (or cooking spray). 
2. Whisk together flour, sugar, baking powder and salt in a large bowl. 
3. Work in 3 tbsp softened butter into the flour mixture using your hands. 
4. Beat milk and egg together in another bowl. 
5. Pour into flour mixture and stir with a rubber spatula until a soft dough forms.
6. Turn dough onto a floured work surface and roll dough into a 1/4th thick rectangle.
7. Whisk together the filling ingredients. Sprinkle 1/2-3/4th the cinnamon sugar mixture over the dough (I didn't use all the sugar mixture. Instead, I saved the extra cinnamon sugar mixture in a jar to use for oatmeal and other breakfast toppings.)
8. Roll the dough to form a log and cut into small rolls (I made mostly medium size cinnamon rolls and a few mini rolls).
   
     
9. Place rolls in baking dish. 
10. Bake for 22-25 minutes.
11. Remove from oven and enjoy (this would be the part where you would add icing if you choose). 

Don't forget to yum! 

One-skillet egg and potato breakfast meal

If you are a breakfast lover, you probably scratch your head when you hear that some people just don't care for breakfast. For me and Karel, we couldn't imagine functioning, let alone surviving, the day without a morning meal after our early morning workout.

Although there is great research explaining the benefits of the morning meal, breakfast can be difficult for many reasons. While lack of time or appetite rank among the top two reasons why it can be a struggle to eat first thing in the morning, I find that many individuals suffer from breakfast burnout.

Every morning it's the same thing for breakfast; eggs and toast, oatmeal, nuts and fruit or a smoothie.
While your breakfast option may be working for you, overtime you feel less inspired and motivated by breakfast and you begin to not look forward to your morning meal. But despite needing a change, every breakfast recipe that you find on the internet appears too complicated and unappealing and thus you are back to eating your same-old boring breakfast options.

If you are looking for something easy, healthy and delicious to eat for your breakfast meal, I have the perfect creation for you. While it does require the use of a microwave for heating and refrigeration if cooking in advance, your taste buds will enjoy love the combination of ingredients in this meal. And the best part, all you need is one-skillet when prepping!

Enjoy!

                               

    One-skillet egg and potato breakfast meal

Ingredients

• 1 package frozen spinach (thawed until soft)
• 1 small container pre-washed sliced mushrooms
• 1 small white onion - chopped
• 2 cloves garlic - chopped
• 3-4 small yukon gold potatoes (washed, microwaved until soft and cut into chunks)
• 4 eggs
• Salt, pepper, paprika, cumin - to taste
• Olive oil - 1-3 tbsp
• Optional: Cheese, sour cream and salsa for more flavor

Directins

1. In a large deep skillet, pre-heat to low/medium. 
2. Add 1 tbsp olive oil and chopped onions. Toss and cook for 3-5 minutes, until slightly brown.
3. Reduce heat to low and add mushrooms. Toss until mushrooms become soft. 
4. Add spinach and stir to combine. Add more olive oil if/when needed. 
5. Add potatoes and season to taste. Add more olive oil if/when needed
6. Crack eggs into skillet (no need for a bowl) and scramble once all of the eggs are in the skillet. Continue to scramble for 2-3 minutes. (If you would like to make a frittata, you would scramble until the eggs become evenly distributed over the potatoes/veggies and then cover with a lid until eggs begin to rise).
7. Turn off heat. Top with cheese, salsa and sour cream before serving. 
8. Store in an airtight container in the refrigerator for up to 3 days. 

A great day starts with breakfast

I love breakfast. 

There's something special about that first real meal of the day that helps to wake up my body and brain. I love starting my day with a happy and filled tummy. Plus, there's no denying that I love breakfast foods. Did someone say pancakes or french toast?? Yummo.  

Although research doesn't clearly demonstrate that eating breakfast has a positive effect on weight maintenance or loss, there are still valid reasons why nutrition experts continue to highlight breakfast as the most important meal of the day. 

Eating is all about personal preference but the timing of your meals may reflect your daily habits. Individuals who tend to skip breakfast are those who typically overeat in the evening or graze throughout the afternoon/evening. Additionally, if you didn't grow up eating breakfast, there's a good chance that as an adult you will not consider breakfast as an important or necessary meal. 

While the debate continues on whether or not breakfast is the most important meal of the day, athletes should appreciate the many benefits of eating an early morning meal as part of a healthy, well-balanced diet. 

Your body works best when you give it early morning fuel. 

Low energy, sugary cravings, moodiness, cognitive impairment, sleepiness and overeating, alongside lightheadedness, dizziness and poor concentration may occur when the body runs off little fuel throughout the morning hours. For overall productivity with your body, it's important to feed your body and brain throughout the day and this starts with a well-balanced, breakfast meal. 

In our latest Trimarni Newsletter (wait, what - you don't subscribe to it? Sign up here - it's FREE!), Joey featured a delish Blueberry Protein Pancake Recipe to go along with my article on why a great diet begins with breakfast.

As a sport dietitian, I hear similar reasons for not eating breakfast, such as:

• I don't feel hungry.
• I don't have time to cook.
• I don't have time to eat.
• I don't like breakfast foods.
• I am trying to lose weight.
• When I eat breakfast, I feel hungry all morning.
• I feel lighter when I don't eat first thing in the morning.

Although athletes may think that these are valid reasons to skip breakfast, I believe that these are excuses because a change in lifestyle requires effort and many athletes are hesitant to change their routine because it requires work.

Most athletes would rather spend their time exercising than preparing (and sometimes eating) meals but when you are very active and expect your body to perform in workouts, skipping breakfast may lead to overeating, digestive issues, trouble sleeping and feeling lethargic throughout the day.
Even if research doesn't show an association with eating breakfast and weight loss, skipping breakfast to save calories is a very unsuccessful approach to weight loss as you may notice overeating/indulging, sugar/carb cravings and low energy levels throughout the day. If anything, a substantial breakfast satisfies and controls appetite, helping you be more productive with your daily
activities. Breakfast options can be quick and consumed on the go and, for the athletes who have yet to appreciate breakfast foods, non-traditional breakfast meals can certainly replace typical morning food staples.

To create a balanced breakfast, aim for the following range of macronutrients:

• Carbohydrates (~50 -80g)
• Fat (~15 -20g)
• Protein (~20 -30g)

Food choices should be fresh, wholesome and naturally produced as you prioritize food with natural ingredients. Combine your breakfast meal with a glass of water to help with digestion.

If you lack creative breakfast ideas, here are a few suggestions:

• Pita or wrap stuffed with scrambled eggs, veggies, leafy greens, salsa, guacamole and cheese. Serve with orange slices.
• French toast w/ yogurt, seeds and fruit.
• Hard shell tacos with beef, tofu or eggs, lettuce, tomato, onion, mushroom, guacamole, salsa, cheese and a dollop of sour cream.
• Served with fruit on the side.
• Oatmeal w/ nuts/seeds and berries and a glass of milk or yogurt.
• Banana or apple with spoonful of nut butter on a slice of toast. Served with yogurt or cottage cheese.
• Waffles with nut butter or butter, topped with yogurt and fruit and syrup.
• Rice or potato w/ lean meat and veggies.
• French bread, pita or wrap w/ marinara sauce + cheese and your choice of protein on top.
• Cottage cheese or yogurt with fruit, goji berries, cacao nibs, nuts and granola.
• Grilled tempeh + wrap/pita or bread + slice of cheese, lettuce. Fruit on the side.
• Yogurt topped with granola, honey, nuts, seeds and fruit.
• Lettuce wraps filled with lean protein, veggies, cheese and avocado.
• Served with a side of rice/whole grains.
• Smoothie made with protein powder, fruit, milk and
• spinach/kale. Served with bread or waffle and a spoonful of nut butter on top.
• Homemade muffin with butter on top and hardboiled eggs on the side.
• Bagel with egg, cheese, lettuce and veggies.
• Pita bread with hummus, veggies, lettuce and egg or lean meat. Served with fruit.

If you find yourself constantly saying "I know what I should do, but I just don't do it," consider that the food you eat is for fuel but it also benefits your overall health and reduces risk for disease and illness.

Breakfast tacos

Yep, that's right.

Tacos for breakfast.

Or, as a recovery meal after a long workout.

And maybe even for dinner too!

There's no overthinking breakfast tacos.

1) Take your favorite omelet ingredients and scramble them all together in a skillet.
2) Stuff inside a taco (or two, or three).
3) Top with your favorite omelet/taco toppings - gauc, cheese, sour cream, salsa.
4) Yum

------------------

On Saturday afternoon, after a 4 hour ride, I was suddenly in the mood for something savory and crunchy. Although my post ride pancakes were super delish, tacos sounded amazingly awesome while watching the live stream of the Ironman 70.3 Ironman World Championship.

I sauteed kale in a skillet and added mushrooms and onions. When my veggies were cooked, I scrambled together 2 eggs and combined with my sauteed veggies.

I then took taco shells and slathered the inside with smashed avocado, sprinkled on the shredded cheese (so that it would melt on the shell when I added my hot ingredients) and I stuffed each shell with my veggie and egg mixture.
There was some overflowing of eggs and veggies, which wasn't a problem until I needed to take a picture....thus the far-away picture of messy overly-stuffed tacos.

I encourage you to break away from any food rules or repetitive eating habits that are keeping you from enjoying a healthy and fun way of fueling and nourishing your body.

Breakfast tacos anyone? 

Foundation phase - recovery nutrition

I found this slide on the internet and I find it to be so true for athletes.

We all want to maximize our performance and we can do so through training, rest and recovery and nutrition. 

Athletes know the importance of good recovery nutrition after a workout as what we eat can help reduce muscle soreness, replenish muscle glycogen, reduce oxidative stress and support the immune system.

Four to six weeks out from a key event and we certainly do not want to go into a workout with lingering fatigue and a tired, dehydrated and glycogen depleted body from poor recovery from a preceding workout. 

Nutrient timing is an important topic as it is a strategy to help athletes consume a combination of macronutrients (typically protein and carbs) to help rebuild muscle tissue and to restock energy stores after a workout to ensure quick recovery and to keep the body in good health.

Perhaps you know this time as the "window of opportunity" to optimize training-induced adaptations and to experience possible body composition changes.

Although the post-workout period is an important part of eating, don't be fooled that it is the only opportunity to keep your body in good health, to maintain good energy levels and to assist in recovery.

Your recovery "window" is actually open all day!
 Let this be a reminder to triathletes and runners who go out for a long workout on the weekend and then recover with a large meal which leaves you stuffed for 6+ hours later (or the opposite - athlete has no appetite post workout and 3-4 hours go by without eating and then the appetite hits hard and the athlete eats everything and anything in sight).

Of course, it is a good idea to kick-start the recovery process soon after your workout is complete with a recovery snack or meal and to properly rehydrate but don't forget to continue to focus on the diet as recovery is everything and anything that happens between two workouts.

Whereas much of the research on post-workout nutrient timing is dedicated to describing a scientific ideal ratio of carbohydrates and protein for glycogen repletion and for muscle protein synthesis, (respectively), it's important that athletes have different "recovery nutrition" protocols for each phase of training.

Foundation phase
Right now in the triathlon season, (hopefully) athletes are working on building a solid foundation. We call this our transition phase.  The intensity and volume is low and the focus is on skills, form, mobility and strength. After the off-season, athletes should be focused on creating good life and training habits to promote consistency with training throughout the upcoming season. Athletes should also prioritize good eating habits to keep the body in good health (injuries and/or sickness are very common in athletes who do too much too soon after the off-season or neglect a healthy diet and lifestyle habits as training becomes more structured).

Even though there is a heavy strength component to training in the foundation phase (swim, bike, run included alongside general strength work in the gym/home), athletes should not experience great muscle tension or damage with each workout.

Although athletes may experience some muscle soreness as the body slowly adapts to training, the nutritional goal post-workout is simply to optimize an adaptation to training. Laterin the season, the overall training load (intensity and volume) will be much greater and quick recovery methods are critical to ensure consistency in training with significant performance gains (and to keep the body in good health). But early in the season, recovery nutrition is heavily focused on keeping the body in good health so that the body can remain consistent with training.

To apply this science to real world, it is important that you focus on good recovery nutrition in the form of a real meal post workout. It is important to understand how your hunger and food choices are affected by your workouts and how your lifestyle schedule impacts your eating choices.

Although exceptions may apply (ex. a recovery drink or small snack before a meal), the foundation phase (or "base training" as many athletes say) should not induce a great amount of overall or lingering training stress in the form of inflammation, muscle/tissue damage and glycogen depletion so the macronutrients in the diet can be rather flexible.

Perhaps after a swim you may find that you need a little more protein and fat with moderate carbs to help a starving belly, whereas after a run in the cold, you may desire comforting carbohydrates with a little protein and fat to warm-up your belly. After an indoor, sweaty workout, you may find that you want something light and refreshing.

When it comes to what to eat post-workout during this phase of training, put your focus into creating healthy eating habits that will help you stay consistent with training, while keeping your body in good health.
Don't worry so much about the ratios of grams carbohydrates to protein.
Create a balanced meal that works for you.

To help get you started:
Aim for around 25-30g protein, 50-80g carbs and 10-15g fat in a recovery meal and work from there. Decide when/if you need more or less of protein, carbs and fat based on your appetite post workout (Again - recovery from workouts at this phase in training should not induce a large amount of fatigue/inflammation so you should be able to focus on your biological hunger versus training-induced hunger/depletion).

The ultimate goal is that by your next phase of training, you will have created a solid foundation of training with a great understanding of your daily diet needs. And when you start your next phase of training, you will feel more comfortable incorporating more nutrition before, during (sport nutrition products) and after your workouts to support your metabolic needs from the added training stress that will help advance performance gains.

In my next blog, I will share three recovery meals and workouts that kept me training consistently last week. 

Valentine's tradition - Brinner

Karel and I had been dating for 9 months when our first Valentine's day occurred in 2007. There were cards, flowers and chocolates shared between the two of us but when it came time for dinner, neither of us wanted to deal with the hassle of eating out on this hallmark holiday. 

Although my cooking skills (and food passion) had yet to blossom, I still enjoyed real food....especially breakfast options. 

So, the tradition started. 

Every year since our first Valentine's day together, I have prepared breakfast for dinner. Pancakes, french toast, crepes...you name it, I've prepared it over the past 9 years. 

This year I made the most delicious pancakes with two extra ingredients to the standard easy pancake recipe and took a different spin on my omelet presentation by cutting a standard omelet into triangles for my a quesadilla-look. 

Even if I created two easy options for our Valentine's "brinner" they were both prepared with love and finished off with chocolate. 

Everyday is a great day to eat chocolate and to go that extra mile to show someone you care about that you love them. I hope that you had a wonderful Valentine's day and yummed a bit louder with those in your life who mean the most to you. 

Friends, family and furry ones.... Never let a day go by without showing and saying your love for others. And most of all, start that loving on yourself.

Pear-cream cheese, chocolate chip pancakes

Ingredients
2 cups all-purpose flour
2 tsp baking powder
1/4 tsp salt
1 tbsp sugar
2 eggs
1 tbsp whipped cream cheese
1 washed pear - shredded (with skin)
1 1/2 cup reduced fat organic milk
Chocolate chips (about 2 tbsp)
Olive oil or cooking spray for pancakes

1. Heat a large skillet to medium-low heat (to speed up cooking process, use two skillets). 

2. In a bowl mix together the first 5 dry ingredients (flour through  sugar) in large bowl.
3. In small bowl, mix together eggs, cream cheese, pear and milk until clumps are minimal. 

4. Add 1/2 liquid mixture to the dry ingredients and whisk together. 

5. Then add the rest of the liquid mixture to the dry. Mix until evenly combined. If batter is too thick, add a little water until your whisk can easily move through batter. 

6. Now add chocolate chips and whisk one more time until combined.
7. Add ~1/3 cup of batter to skillet after drizzling a little olive oil (or use cooking spray)  before/after each pancake. Cook for 2-3 minutes on one side and then flip and cook for 1-2 minutes (or until golden brown). 

8. Serve with 100% maple syrup, 100% jam, fresh fruit or your choice of toppings. 

Serves 16-17 pancakes

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And any day worth remembering is best shared with a loved one, out in nature.
Karel knows how to make my heart happy.....even if my legs are suffering. 

3 hours and 40 minutes on our bikes, surrounded by beautiful tall trees, rolling hills, picturesque mountain views and plenty of farm animals to say hi to during our ride.
(yes, I verbally say hi to all animals when I see them during our rides. We even saw a Lama!)

After our ride, Campy took us for a 2 mile run and finished with a strong sprint on our street. No workout is complete without a Campy-mile!

Smashed apple and cream cheese stuffed pumpkin spiced crepes

Crêpes - very thin pancakes. 

What a perfect post workout meal.  

Depending on the filling, this is a perfect option for athletes/fitness enthusiasts who struggle with overeating/undereating post workout. Crepes are not too heavy or light so it fits the bill when it comes to a perfect carbohydrate-rich meal to go along with your recovery drink (or post-workout protein choice like yogurt, eggs, cottage cheese or lean meat).

Plus, you can make these ahead of time, let them cool and the refrigerate them for easy prep after your workout. 

Although crepes may not be typical in your cooking resume, they are super easy to make. Essentially, they are like thin pancakes, made with a runny/soupy batter. 

Karel is all too familiar with crepes as they are very popular in Europe - much more so than traditional American pancakes. 

During my long run yesterday, I had 10 running miles to create this delicious creation in my head. While running in on and off cold drizzling rain, running up and down the hilly streets in and around downtown Greenville and then finishing with 6 powerful, light on the feet strides up our hill outside our home (with Karel after he finished his 14-mile run), I had a quick epson salt bath and with compression on, it was time to get busy in my kitchen. 

The first step was to make pumpkin pie spice:

This recipe below makes 2 1/3 tbsp.

If you love this spice, double the recipe for ~1/4 cup. 

1 tablespoon ground cinnamon

2 teaspoons ground ginger

1/2 teaspoon allspice

1/2 teaspoon ground cloves

1/2 teaspoon ground mace

1/2 teaspoon ground nutmeg

1. Mix together the above ingredients.

(if you are a baker, you likely have the following spices in your cabinet. However, not only do these spices come with great health benefits but they add a punch of flavor to any meal. Consider incorporating spices into your favorite meals and snacks. Just keep in mind that most spices go a long way so start with a pinch...unless you love cinnamon like me, then go to town with the shaker!

Now to make the crepes.

CrepesMakes 6-7 large crepes

2 eggs

1 cup milk

1/4 cup water

1-2 tsp pumpkin spice (you can omit this if you want)

1 cup all-purpose flour

Pinch or two of salt

1. Mix ingredients together in a bowl with a whisk until batter is soupy.

2. Heat a large skillet to medium heat (but not too hot) and add a little olive oil or cooking spray for each (side) of the crepes.

3. Use a 1/4 - 1/3 cup (depending on the size of your skillet) to scoop batter on to warm pan. Lift the pan up and gently roll batter into a larger, thin pancake. 

4. Cook for 2 minutes on one side, then flip with spatula and cook other side for 30-60 seconds.

5. Taste your first crepe - add more pumpkin spice to your liking.

And for the filling.

Smashed apple and cream cheese filling

2 apples - pealed and then chopped

2-4 tbsp whipped plain cream cheese

Cinnamon

Honey

1. Heat chopped apples in microwave bowl for 1 minutes until soft. Mash with a spoon. 

2. Add cream cheese, a drizzle of honey and dash of cinnamon and stir until combined. 

3. Heat in microwave for 10-20 seconds until warm and soft. 

4. Spoon a little of the mixture onto the far end of one crepe and then roll the crepe toward you. 

5. Sprinkle with a little more pumpkin spice on top and enjoy!

Other filling options: 

Raspberry jam and hazelnut spread

Smashed bananas and nut butter

Yogurt and fresh peaches

Smashed sweet potato, honey and chopped walnuts

Greek yogurt and pistachios
Applesauce, cinnamon and honey

Can you make pancakes from this recipe?
Absolutely!

A basic pancake recipe will include the following:
1 cup all purpose flour
2 tbsp sugar

2 tsp baking power
1/2 tsp salt
1 cup milk
2 tbsp unsalted butter or oil
1 large egg

So just omit the water from the crepes and add the baking powder, sugar and butter/oil and you will be all set for a delicious pancake meal. 

Coconut pancakes with fruit topping

Coconut pancakes with fruit topping

1/3 cup coconut flour

1 tbsp cinnamon

1/4 tsp salt

4 eggs (2 whites, 2 whole)

1/3 cup + 1 tbsp milk (I used reduced fat organic milk but you can use almond milk)

Seasonal fruit - I used raspberries and bananas

Extra crunch - chopped nuts/seeds (I used Veronica's Health Crunch

Olive oil for cooking

Maple syrup

Serves 6-8 pancakes

1. Mix together the first 3 ingredients in medium size bowl. 

2. In small bowl mix together milk and eggs. 

3. Add the wet to the dry and whisk together (you need to use a whisk not a fork) until no clumps remain. If batter is too thick, add a little water or more milk. It shouldn't be runny off the whisk but should be a slow continuous drip. 

4. On a medium size skillet on medium heat, lightly coat the bottom of your pan with olive oil. 

5. Place ~1/4 cup batter to form a pancake, gently smooth out the pancake with the back of a spoon to make it a little thinner. 

6. Cook for 2 minutes or until bottom is firm enough to flip. Edges should be golden brown. Cook the other side for 1 minute.

7. Top with your fruit, extra cinnamon, syrup and your crunch.

These pancakes are rich in protein from the eggs and with the syrup/fruit toppings you have a wonderful post workout, balanced meal. 

In other yummy news....

Trimarni athlete/friend Sara sent Karel and me these delicious cookies.

To describe the deliciousness, these are homemade Dream Cookies. Yes, something only your dreams would create.

Chocolate cookies with peanut butter chips stuffed with a peanut  butter cup inside. 

Topped with coarse salt.

Yes, you are so right. They don't even look and sound good but they taste SOOOO good. 

We are just going to use these to get ourselves ready for Karel's mom's homemade Czech cookies which should be here this month all the way from Znojmo, Czech Republic! 

Found this at The Mast General Store while taking a stroll downtown with my mom, Campy and Karel late afternoon yesterday. 

You probably know that I am passionate about having a great relationship with food but PB is one food that I have an extremely great relationship with. YUMMY in my TUMMY!

This weekend was absolutely beautiful. I hope you were able to enjoy it with your healthy and happy body. 

I decided to switch my run/swim days so on Friday I took myself for a run around downtown and through Falls Park to the Y (about 4 miles) and then did my strength routine. I have been working with Chris Johnson PT who has been amazing in helping me identify some of my weaknesses with my body and running to help me take my running to that next level this year. After my run I did a little more running on the treadmill (4 miles) and then ran home (2 miles). So a very long run (10 miles) but in a way that I gained a lot out of it with out it feeling like I was carrying around residual fatigue all weekend. My long runs have been around 9-10 miles for the past 4 weeks with more frequent running (20-40 minutes with walking) during the week (at least 3 runs during the week). Rather than walking every mile, I typically walk every 5 minutes which is also helping me progress really well with my running with all the strength training I am doing. It's not fast running (around 8:45-9min/mile)as right now in the season, it's time to focus on muscular strength vs cardiovascular strength so it all serves a greater purpose in the season plan. And the best part is that I wasn't injured before working with Chris but I am finding myself getting stronger as I work on weak areas through this new approach to run training. 

On Saturday, I did my long swim of 5000 yards. I have to say, this went by rather fast as this was the first time I have swam over 4500 in over a year. Karel and I have been swimming at least 5 days  a week (sometimes we swim on the weekend in the afternoon) and most of our swims are around 3000-4500. We use the ankle strap , paddles, fins, buoy and snorkel and I have to say that this new approach to swimming is really improving our strength in the water as well as confidence that we are swimming like triathletes. Learning how to hold the body more "taut" in the water and developing a faster more powerful turnover with each arm stroke.

Lastly, on Sunday, Karel and I headed out for our long ride. Most of our weekend rides (when it isn't too cold to ride) are between 3-4 hours. The ride started out around 40 degrees which was a bit chilly at 8:30am but it warmed up nicely with the sun being out the entire time. There are no shortage of mountains to climb and descend on and the cars are rather polite to cyclists which is a nice and huge change from living in Jacksonville, FL. If a car passes me on our favorite country road routes (there are more farm animals than cars) they move to the other lane or wait until a stop sign to pass.
Karel did some heavy gear work on Paris Mountain and I went a bit north to ride on one of my favorite routes. The day was fantastic for riding and I had about 3.5 hours of ride time and just a tad under 4 hours for Karel. 

Anytime Blueberry chia pancakes

Food Freedom. 

It's a beautiful thing. 

When you can eat what you want, when you want and feel better after you eat than before. 

Food freedom means not obsessing about the right time or the wrong time to eat something or having a permit as to the only time to eat something. 

Food freedom means removing the pressure to eat a certain way and not criticizing yourself for "messing up". It means not terming food or bashing the body but instead, enjoying the variety of foods that fuels your lifestyle and nourishes the body. 

I absolutely love pancakes and pizza and many other foods that perhaps, are on the off-limit food list for many people. Certainly I do not enjoy these foods on a daily basis for if I did, I would not yum over them when I occasionally have them. Also, there's a special way that I eat food - all kinds- in that I make sure that when I eat, I am accountable of what I put into my body and I always make sure I portion what I eat so that I feel better after I eat than before. 

There's no guilt, regret or uncomfortable feelings when I eat, regardless if it is a veggie filled salad or warm, fresh baguette.

Food freedom means enjoying pancakes on Monday morning just because it is Monday. Because pancakes taste great every day, why not eat them on a Monday? 

No long workout is needed to justify a pancake reward and by being in control of how my food is prepared, I have the opportunity to indulge and nourish my body, however I like, whenever I like.

It's a great feeling to have food freedom and to love food.  

I invite you to welcome food freedom into your life. To start loving cooking and meal time. 

Learn how to maintain a healthy relationship with food and the body so that you can let food enhance your life and not control your life. Create a diet so that the food you eat energizes your body so that you can work hard for your goals and dreams in life. 

Now, I can not promise you that my delicious "Anytime pancake" recipe will change your life but perhaps you can enjoy these scrumptious pancakes without worrying about calories, fat or carbs and just yum because well, they just taste good and make the tummy happy. 

For many people, accomplishing this may be a life changer. It is incredible special to be able to eat food and love the taste, smells and presentation. This doesn't happen overnight, especially in a very food and body image obsessed society.  But, this is something that is achievable but can be very difficult to achieve when numbers on on the mind (ex. weight, hours exercised, calories, fat, carbs, etc). I encourage you to work on this (or work with a professional who can help) because it is very necessary to develop peace with food and food freedom as you learn how to have a healthy relationship with food and the body. 

I hope you enjoy my latest creation which was fully enjoyed on Monday morning because well, anytime is a great time to enjoy pancakes. 

Anytime Blueberry Chia pancakes

1 cup gluten free all purpose flour (does not have to be GF)
1 tbsp chia seeds
1 tbsp sunflower seeds
1 tbsp coconut (unsweetened, shredded)
1/8 tsp salt
1/2 cup blueberries
1/2 tbsp cinnamon
5 frozen strawberries (cooked in microwave for 20 seconds and then mashed to form a syrupy consistency)
1 egg
1/2 cup skim milk
Water to meet "pancake" consistency
Olive oil

1. Combine all ingredients in large mixing bowl.
2. Heat a non stick large frying pan to low/medium heat (in between). 

3. Drizzle a little olive oil to cover bottom of the pan (I typically use the cap of the olive oil)
4. Stir together all ingredients with a large fork. Add water in 1/4 cup amounts until you meet a pancake batter consistency (between slightly thick and not too runny)
5. Using 1/3rd measuring cup, slightly fill the cup until 3/4ths full. 

6. Pour batter on to pan and cook for 2-3 minutes or until edges begin to brown. Flip and cook for 60-90 seconds.
7. Drizzle with (real) maple syrup and a dollop of butter. 

(Makes 7-8 pancakes)

Perfect your morning eats - a balanced breakfast

Do you feel rushed in the morning?

Do you find it hard to balance waking up early for a morning workout, get your kids (or yourself) out the door on time and squeeze in a filling, nutritious meal all before you have to be at work? 

While breakfast might be the last thing on your mind as you dash out the door, it is important that a morning meal is emphasized in your morning routine. 

For many individuals, consuming large late-night dinners, or many calorie-rich evening snacks, reduces the urge to eat upon waking. 

I must also address the relationship with food/body that many people need to continue to work on for if you start your day feeling upset, frustrated or disappointed at your body or regret previous days of eating, it's very easy to wake up and take it out on your body by restricting food in the morning. This is not only unhealthy but also disadvantageous for setting yourself up for successful eating throughout the day.
Also, athletes often overlook the benefits of a pre-workout snack either because the athlete feels he/she doesn't need the energy or fears the added calories. However, I am a firm believer in providing your body with pre-workout carbohydrates after an overnight fast in order to help with energy, postpone fatigue, hydrate the body and prevent overeating later in the day. 

Breakfast sets the stage for the day. Imagine running a marathon and not feeling the need or neglecting to fuel until mile 20. Whereas you may not feel like you need it earlier in the race, your body is still using energy and working hard to help you sustain a given effort. Because our society tends to be very reactive vs proactive, we have a tendency to wait until something bad happens or we feel pressure to change. There are times in life when we can just get by or perhaps take some risks and receive a positive outcome but when it comes to food to fuel and nourish our body, we must never neglect the times that our body needs food the most and that is first thing in the morning. 

Now, depending on what you eat,  your breakfast meal can either enhance your day or sabotage your day. 

Among individuals who have maintained a significant amount of weight loss for 5+ years, the majority report eating breakfast on a daily basis. Research also shows that individuals who consume a large breakfast in the morning vs in the evening (ex. 600 calories in the morning vs 400 in the evening) will end up eating less total calories throughout the day. 

Breakfast is the first chance to refuel liver glycogen after an overnight fast as well as to boost your metabolism before you start the day. Breakfast can simulate the GI tract for a healthy bowel movement and eating breakfast will not only nourish your body but your mind and body will also feel energized until it is lunchtime. People who skip breakfast tend to be moody, irritable and tired and have a tendency to snack excessively, feel famished at lunchtime, experience fluctuations with blood sugar throughout the morning and experience uncontrollable cravings throughout the day. 

The Athlete

 If an early morning workout is how you like to start the day, you can get by with working out on an empty stomach for workouts lasting around an hour (or less), but I can't rationalize avoiding a 100-150 calories pre-workout snack before a workout that will likely burn 300-500+ calories. Furthermore, the pre workout snack is a way for the athlete to not only train the gut but also to help with energy, postpone fatigue and to assist in quicker recovery. Not to mention, reduce cravings later in the day.  

If you workout for 1-2 hours, first thing in the morning (within 60-90 min of waking) I recommend a small low residue/fiber snack of around 30-40g carbohydrates + 3-10g protein/fat.

Example: 1 WASA cracker + 1/2 tbsp nut butter + 1/2 large banana sliced + 1/2 tbsp honey + 8+ ounce water (coffee/tea is fine as well)

Post workout:
option a) if a meal is more than 1 hour later, have a small snack such as a hardboiiled egg, 1/2 cup 0% greek yogurt or 10-15g protein powder w/ water/milk + 2-3 dates or figs or handful cereal/granola. Then a real meal.

option b) if a meal is within 60 minutes, aim for around 45-60g carbohydrates + 20-30g of protein + 10-15g of fat.
Example: 1 cup dry oats (then cooked) + 1 cup fruit + 1 cup 0% greek yogurt + 2 tbsp chia seeds and 4 chopped walnut halves

The office worker or busy parent

Perhaps you like to eat at your desk at work or need to eat before you arrive to work. Here lies a few different scenarios as to how to plan your morning eats.

-Aim for two mini meals if you find yourself going more than 4 hours before breakfast and lunch (ex. if you eat at 6:30am and then lunch is not until 12 or 1pm).
Example - 6:30 am  - 1 cup greek yogurt 0% plain + 1 cup mixed fruit + 10 almonds chopped
9:30 or 10am  - 1/3 cup dry oatmeal (then cooked) + cinnamon and a side of hardboiled egg

-Have easy to eat snacks and a meal option available if you are someone who has little time to sit down and eat.
Example: 1-2 whole grain waffles or Ezekiel bread (or rice wrap) + 1 tbsp nut butter + small piece of fruit for on the go meal
Snack: chopped veggies and 1 ounce cheese

-If you find yourself starving by lunch or you can't stabilize blood sugar throughout the morning, aim for a bit more protein/fat with your morning meal (and optional snack as needed before blood sugar drops)
Example: Instead of bagel or bowl of cereal, add 1 tbsp PB to bagel or 1 tbsp chia seeds to cereal. 

-Whenever you plan a morning meal, focus on balance. Whether it's a smoothie, something you purchase on the road or something that is made at home, be sure to include a balance of fruit/veggies for fiber nutrients, fats to slow down blood sugar and promote satiety and grains/starches for energy and vitamins/minerals. 

The morning meal must be practical and easy. It doesn't have to be complicated. 

You must anticipate the morning meal and know exactly what you will eat before starting your day. Your morning meal should be nutritious, filling and should leave you satisfied for at least 2.5-3 hours. Adding fiber, protein and fat to your calorie-controlled (ex. ~350-500 calorie) morning meal will also keep you full throughout the morning so that you can focus on the tasks that need to be accomplished for the day. To break some habits, (ex. picking up your breakfast at a fast-food restaurant on a daily basis or skipping breakfast) be sure to have easy options at home for quick meal prep in the morning (or better yet, spend 10 minutes to prepare the breakfast meal the night before). 

Breakfast does not have to take 30-minutes to prepare and what works best for you may not be conventional "breakfast" food. 

Here are a few creations of mine to help you out so that you can feel satisfied, nourished and energized with your morning eats. 

The busy bee- NB and J Wrap 

*For parents, kids and those who don't like to meal prep1 whole-grain wrap 

1 tbsp. natural nut butter

1 - 1½ tbsp. natural (100% fruit) jam OR sliced fresh fruit (ex. peaches, apples blueberries, bananas, strawberries)

1 tbsp. chia seeds

1 tbsp chopped nuts1 glass milk (organic skim or soy. If almond milk, add 10g whey or vegan protein powder)

Heat wrap for 10 seconds in microwave. This will help peanut butter spread easily. Spread peanut butter and jelly on wrap covering the entire inside of the wrap. 

Sprinkle chia seeds and nuts on wrap. 

Roll up wrap and you are ready to go.

*Optional: top nuts with cinnamon and a drizzle of honey

The Athlete – Smoothie Meal

1 cup cow or soy milk

½ cup water

Handful greens

1 celery stick (chopped)

1 tsp chopped fresh ginger

1/2 cup frozen fruit

1/2 large banana2 tbsp ground flax or 1/2 ounce nuts or 1/3 avocado

5-8  ice cubes 

1 scoop whey or vegan protein powder (1 serving/scoop protein should have 90-120 calories and at least 18g protein)Optional: 4-5 chocolate covered espresso beans

Blend ingredients until smooth, starting with liquids first. May need to add more water to meet consistency needs. .

Simple and satisfying (two mini meals) -  Waffles With Eggs

Mini meal 1:

3-4 hardboiled eggs (1 whole and 2-3 egg whites) (optional milk)Large handful mixed greens

Salsa

Feta cheese

Mini meal 2:

2 frozen whole-grain waffles or 2 slices Ezekiel or fresh bread

1-2 tbsp whipped cream cheese

1/2 tbsp maple syrup

Toast waffles. While waffles are toasting, spray a large microwave safe tupperware/glass bowl w/ non stick spray to cover inside of bowl.

Crack 2-3 egg whites and 1 whole egg in bowl and add a dash of milk (optional). Scramble eggs until they are mixed well.

Microwave eggs for 60-90 seconds (eggs may pop if left in microwave too long). Stir eggs and microwave again for 60-90 sec. until soft to your liking.

Eggs should be properly cooked, but soft enough to separate with a fork. Spoon out eggs onto a plate and “scramble” eggs with greens, with fork until eggs look scrambled. Top with salsa and a tbsp of feta. 

Place the two waffles on the plate and spread w/  cream cheese (~ 1/2 -1 tbsp. per waffle). Drizzle with syrup (or honey)

Heat plate in microwave for 30-45 sec. until warm.

Depending on your options for when/where you can eat - either start your day with the waffles OR eggs and whatever you don't eat first, save for a mini meal later that morning.

Office worker – Nutty Oatmeal With Fruit 

1/3 cup dry instant oatmeal

2 tbsp. raisins or chopped dates

1/4 cup skim/soy milk or water 

Cinnamon

1/8 cup mixed nuts (peanuts, almonds, walnuts, pistachios, walnuts – best if all chopped)

1/4 - 1/2 scoop protein powder (90-120 calories per serving, at least 18g protein) OR 1/2 cup greek yogurt

1/2 cup seasonal fruit (chopped)

Combine oatmeal, milk, fruit and fixings (nuts, cinnamon, raisins) in a large microwave safe bowl. Stir well to make sure protein powder is comined. You may need to add more water depending on your preference for the consistency of the oatmeal. 

Cook for 90 sec - 2:30. Stir at 90 seconds and keep reheating. 

*If your office does not have a microwave, use hot water from a coffee machine. *If on the go, heat your oatmeal at a gas station, a facility that has a microwave (ex. gym, coffee shop, etc.) or use a hot water maker in your office. 

*To save time, prepare ahead all fixings for oatmeal for easy assembly.

Other tips: 

-Casseroles make great breakfast options to last a few days. Search recipes and modify to meet your health/diet needs.

-Don't overthink breakfast. Think about the foods you are eating rather than what the meal looks like when it is put together. This will help you prep a balanced meal vs feeling overwhelmed by "making" breakfast.

-If you are a new breakfast eater, start with convenient and easy options to get yourself into a routine of having breakfast. This will be the good option compared to not having breakfast. Then move yourself to a better option of preping more real food and eventually, the best option will be planning ahead so you have a real food breakfast option every day of the week.

-Athletes should prioritize the fuel around workouts to support the body under times of physiological stress. If a workout occurs within 90 min of waking or 3-4 hours after a meal, a small snack should precede the workout and a "meal" (and optional recovery drink) should follow. 

-Snacks throughout the day should serve three purposes: control blood sugar, honor biological hunger and compliment two meals with nutrients to nourish the body. 

For more creations, SEARCH on the right hand page for an ingredient/food such as muffins, smoothie, pancakes, french toast, oatmeal, eggs, yogurt, bread, veggies, etc. 

A few more additional reads of mine that you may find helpful:

Smart meals for traveling triathletes

Athletes - Master your morning breakfast

Traveling to a race: nutrition tips

Fruit-stuffed french toast with hazelnut spread

Karel and I were set-up by mutual friends on a group bike ride in May 2006. I stood Karel up for a few weeks because I was really nervous to do the group ride so I kept making excuses as to why I couldn't meet him.

But on my 24th birthday (5/31), I decided it was time....not only would I meet Karel for the first time but I would face my fears and do the group ride.

After I said hello to Karel at the beginning of the ride, I felt a little less nervous but that good feeling didn't last long. I got dropped on the warm-up of the 3-mile loop course and I was so frustrated with my poor bike skills and a fitness level that wouldn't let me ride "fast" with everyone else. I had tears in my eyes as I was riding by myself on the other side of the road (in the opposite direction of the group) watching them go by and seeing Karel have so much fun attacking the group and pulling everyone along. I wanted so badly to be able to enjoy the ride with everyone else and I also thought Karel wouldn't like me because I wasn't a fast cyclist.

After the ride, a few of the riders always had food and beer at the Varsity Club restaurant across the stress from the bike course so I joined the group and had a chance to get to know Karel a bit more.

My friends were right...not only did he have a cute European accent but he was also fast, intelligent and super nice. What I noticed the most as we were dating was the Karel supported me as I was training for my first Ironman and he believed in me at times when I didn't believe in myself.

A ride with Karel in June 2013 that I will never forget. 

And wouldn't you know, I can now ride with Karel. Not only ride behind his wheel but I can now trade pulls with Karel without slowing him down. He is always challenging me to take my fitness and skills to a new level as an athlete and I am so happy we can make so many great memories together on our bikes. 

Thank you Karel for not letting me give up! You saw something in me that I never thought was possible. 

Every year since we met, I have always cooked breakfast for dinner on Valentine's Day. Or as you may like to call it, "brinner."

Fruit-stuffed french toast with hazelnut spread

This year I came up with the most delicious creation with the following ingredients. 

French bread baguette

Eggs
Bananas

Strawberries
Pineapple
Brie Cheese
Olive oil
Chocolate Hazelnut Butter (Justine's brand)

I know how much Karel loves hazelnut spreads (in Europe, peanut butter is not very popular) whereas I love peanut butter (Karel eats PB too - I introduced it to him when we were dating) so I choose a hazelnut spread because I knew it would make Karel super happy. I choose Justine's brand compared to Nutella because of the ingredients. 

This meal was for both me and Karel so I enjoy the same brinner, just in a slightly smaller portion to fit my needs (you can see the sizes of bread in the bellow pic - two slices for Karel, two slices for me. Similar foods just different portions for two different bodies.)

Justine's brand:
Dry Roasted Hazelnuts, Dry Roasted Almonds, Organic Cane Sugar, Organic Cocoa, Organic Cocoa Butter, Palm Fruit Oil*, Natural Vanilla, Sea Salt.

Nutella:
SUGAR, PALM OIL, HAZELNUTS, COCOA, SKIM MILK, REDUCED MINERALS WHEY (MILK), LECITHIN AS EMULSIFIER (SOY), VANILLIN: AN ARTIFICIAL FLAVOR.

1. Heat large skillet to low-medium heat. 

2. Slice baguette into sections (about 4-6 inches per person) and then slice in half. 

(you can use any bread that you'd like) or replace bread with a crepe or pita)

3. Drizzle a little olive oil to cover bottom of the pan. A few tsp should be enough.

4. In shallow bowl, scrambled eggs. 

5. Place the flat side (inside) of the baguette in the egg mixture and then immediately place on to the skillet (only dip one side, the inside). Repeat for all of your sections. 

While the bread is cooking, slice fruit. 

6. After letting the bread cook for a few minutes until golden brown, remove bread from skillet. 

(you can also make this sandwich without the egg and serve as a hazelnut and fruit sandwich)

7. Add eggs to skillet (may need a little more olive oil to prevent sticking) and scramble. Turn off heat when eggs are finished cooking to your liking. 

8. Add a light layer of hazelnut spread to the bread. 

9. Add a layer of strawberries, pineapple and bananas to one side of the bread and then top with the other section. You may also do open face sandwiches. 

Secure with a toothpick. 

10. Top the bread with a light layer of brie cheese and serve with a side of fresh fruit (if you have extra) and scramble eggs. 

Enjoy!

Flapjacked protein pancakes

 

A friend of mine at SMACK! Media shared with me the website Flapjacked protein pancakes.

 

Here's a little about the product philosophy:

Jennifer and David Bacon founded the company based on the premise that healthy meals should not only fuel our bodies but also taste great but fuel us with energy to get through our day. Our pancake mix is easy to prepare making it simple for the modern families busy and active lifestyles. FlapJacked is perfectly balanced to fuel your body and help control hunger. This delicious, protein-packed and fiber-rich pancake mix is made with only the highest quality ingredients such as whole grain oats, quinoa and coconut flour that provides our body with the essentials to stay healthy and feel great. We fortify with Whey Protein Isolate and naturally sweeten these delicious fluffy flapjacks with real fruit (no sugar added!). Loaded with antioxidants, potassium, fiber, calcium, magnesium and vitamins, FlapJacked Protein Pancakes are a complete meal that supports muscle growth and balances blood sugar. Rest assured, we use NO GMO ingredients, NO Preservatives, NO Artificial color, NO Artificial flavoring or NO Artificial ANYTHING!

The only things needed to make a simple easy meal of nutrient dense flapjacks that are sure to satisfy is water and a griddle.

 

As a real-food fanatic, I also have a real approach to life. In other words, I try to keep life balanced but also not extreme. Therefore, I emphasize real food in my diet and encourage a real food, plant strong diet but I don't have an off-limit food list. You see how I eat via facebook (and Twitter @trimarnicoach and instagram @trimarni) and my blog so I don't think I need to explain my passion for real food which makes up the majority of our diet (Karel and Campy included).

 

So, at first I was a bit hesitant to try this product for I will not try or promote any product that I do not believe in or that I wouldn't use myself.

 

But after reviewing the ingredients, I was impressed with the wholesomeness of this pancake mix as well as the nutrition facts along with the nice combination of protein to carbohydrates (without being loaded with sodium and sugar). So, I decided to try it out and my friend at SMACK! media sent me a few packets to try out.

 

 

 Flavors:

Banana Hazelnut

Buttermilk

Cinnamon Apple

 

After my indoor brick workout on Saturday (Karel rode outside and did a bike + longish run), it was time for pancakes!!

 

Karel picked the cinnamon apple as the first one we would try, so I went to work in my kitchen and added my own special Trimarni touch to the cinnamon apple packet.

 

They were delicious - Not chalky from the protein powder, not super sweet or salty and a good texture and taste. This would be a great option to bring while traveling (if you have a kitchen available or griddle), at camps or a super easy recovery meal if you are one to slack on the recovery nutrition post-workout.

 

 

1 packet Flapjacked Cinnamon apple

1/2 cup frozen blackberries (I heated them in the microwave for 1 minute and then mashed with a fork until soft and juicy - be careful, they may splash so don't wear white! You could use any fresh or frozen fruit and it does not have to be mashed)

1/8 cup slivered almonds

1 small apple - chopped

Olive oil

Maple syrup (the real kind, not sugar free) or honey (the real kind, not sugar free)

 

1. Combine water and mix according to package.

2. Stir in blackberries and almonds.

3. Let sit for a few minutes while skillet heats to low-medium heat.

4. Add a drizzle of olive oil to cover bottom of the skillet.

5. Pour 1/4 cup mix to form pancakes and cook for 2 minutes on each side (or until golden brown).

6. Top with apples, cinnamon (optional) and maple syrup or honey.

Enjoy!

(I was not paid to promote this product. When it comes to me reviewing or promoting products, if I won't use it or eat it, I won't promote it)

 

Guess who made time out of his busy schedule this weekend to watch us enjoy our Flapjacked pancakes???

Ramekin omelet and kale chips

I don't like diet fads. There's something special about having motivation (and not desperation) to focus on yourself, your own needs and your own goals. 

As a clinical RD, I have to lump people into categories all the time in the hospital based on a primary diagnosis - COPD, Diabetes, Renal Disease, Cancer, Stroke, Heart Attack, Small Bowel Obstruction, Pneumonia, etc. But after the diagnosis, everyone is different - everyone has his/her own past medical history, medication list and treatment plan which affects how the patient is treated. 

For whatever reason, there are far too many people who do not consider individual needs when modifying the diet or prescribing to an exercise routine. A mass marketed diet plan or exercise/training plan is hard to abide to especially if you are making life fit into your plan. Instead, I find joy in making sure a style of eating and exercising enhances life and that the plan fits into your life. 

It's a short-lived investment to follow a plan, marketed to the masses, which requires you to change your entire life (and habits) all at once. 

So regardless if you are a diabetic, cancer survivor or are obese or have an eating disorder, are at risk for cardiovascular disease or an elite athlete, you have to consider your quality life and own health needs if you are changing your lifestyle in order to be "healthy." First off, what is YOUR definition of healthy? 

Even with all the research in the world to prove or disprove a style of eating or exercise regime, we must not be extreme but we must focus on reducing risk factors for disease and quality of life. One of the best things that is often overlooked or forgotten in any change of habit journey is the adaption period that allows you to adjust to a new style of living. 

Whether you are training for your first marathon and struggle with the soreness after your longest run of 1 hour or fear that if you eat a bit more in the morning as suggested you won't still overeat in the evening, there will be a time of discomfort - with the body and/or thoughts. But that is OK and can be a good thing. 

Whenever I work with an athlete or fitness enthusiasts on training, daily nutrition or sport nutrition, I pick out a few KEY areas to focus on at a time. What I have learned in working with so many individuals is that when you only focus on a few areas, the rest just kinda seems to fall into place. Whereas late night snacking was always a problem, it's when an athlete begins to time nutrition better around morning workouts that the evening eating becomes less noticeable. Thus, a habit is broken without even trying....and that's a great feeling. 

Also, when you change a few habits at once and feel the effects, you are more likely going to keep on making more changes and maintaining the changes that you have made. There may be a few changes that take a while longer to adapt to and others that you may need to fine-tune. But the big picture is that you have goals in mind and your changes help you move closer to your goals. And the most important thing is that any changes you are making will enhance your life and are not short-lived. 

The other morning I made a delicious quick meal of an egg omelet (in a Ramekin), Kale Chips and served with a slice of bread (with a topping of your choice - nut butter, avocado, hummus or cheese). 

This is a perfect easy way to start your morning although I don't feel it is "enough" food for most athletes. Therefore, use it as a start if you are struggling to recover properly after a morning workout or if you need to start eating a more balanced breakfast or if you tend to rely on convenience/fast food in the morning hours. 

Because this is a simple way to recover from your morning workout or to start your day with a bit of protein to help you eat/crave less throughout the day, when you feel the need to eat again due to biological hunger, eat with a purpose. 

If you are using this as a recovery snack after a tough workout, how about a mini meal of 1/3 cup oats, dash of cinnamon + 1/2 cup berries and a few walnuts before your next meal (cooked with water)

If you are treating this as a meal, enjoy 1 or 2 omelets. But if you still need something small before you eat another meal, how about a piece of fruit and a few nuts or 1/2 cup 0% Fage greek yogurt.

Ramekin omelet and Kale Chips

Ingredients:
1 bunch kale

Red pepper
Onions
Tomatoes
Goat cheese
2 eggs
Milk
Choice of fresh bread
Salt
Olive oil

Start with your veggies:
Onions, Tomatoes and Red Bell Peppers

Scramble 2 eggs w/ a splash of milk and add in 1 tsp olive oil, divide into two ramekins. Top with a few crumbles of goat cheese (about 1 ounce total between two ramekins)

Pre-heat oven to 350 degrees. 

Toss washed kale (stems removed) in 1/2 - 1 tbsp olive oil (in large bowl) and a pinch of salt and then place on large pan. I used a pizza pan since that was my largest pan. 

Bake for 12-18 minutes or until brown on the edges. 

You can cook ramekin in oven but I used the microwave. Cook for 60 seconds and then if needed an additional 30-40 sec until eggs are fully cooked. 

Remove egg omelet from ramekin (or straight from the ramekin) and serve with a large handful kale chips and slice of fresh bread with your choice of topping (ex. hummus, cheese, whipped cream cheese, avocado, peanut butter). 

What small change are you going to make in your diet/exercise routine over the next few days that will make a big difference in your lifestyle?