Well, it sure isn’t Captain Crunch.
We polled our favorite studio instructors for what they start out the day with, and not surprisingly, there are definite themes running through their Power Breakfasts:
- Protein, protein, more protein
- Almond Milk & Almond Butter
Here’s hoping these tips, tricks & recipes will inspire you and yours to eat breakfast every single day and to make it a healthy one. Even if you aren’t burning thousands of calories at YOUR job every day, there are reasons they say breakfast is the most important meal of the day.
Diabetes: Skipping breakfast may increase a woman’s diabetes risk, according to a study published in the American Journal of Clinical Nutrition. Women who ate breakfast fewer than 6x per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day.
Heart Disease: Eating breakfast was associated with a lower incidence of heart disease in men between ages 45 and 82, according to a July study in the journal Circulation. The study also found that skipping breakfast was associated with hypertension, insulin resistance and elevated blood sugar levels.
Memory: The American Dietetic Association review of dozens of breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades.
Weight Loss: In one recent study, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months. The other participants consumed the same number of total calories per day, but ate most of their calories at dinner, according to the study published in July in the journal Obesity. The large-dinner group only lost an average of 7.3 pounds each over the same time period.
Typically I take breakfast with me on the go in the morning. Usually I grab either a banana with peanut butter, an Advocare meal replacement shake, and recently I have been making this muffin recipe ~ they are healthy, freeze well, and it is fun to experiment with different types of fruit added in. While I enjoy a warm cup of coffee, I drink a “Spark Energy drink” to really get me mentally awake!
Healthy Baked Oatmeal Recipe….BY THE DOMESTIC GEEK
3 cups rolled oats
½ cup brown sugar
2 tsp baking powder
1 cup unsweetened applesauce
1 cup milk
1 tsp vanilla
Cranberries and pistachios
Blueberries and shredded coconut
Chocolate chips and almonds
Grease muffin tin well. Set aside.
In a large mixing bowl, combine rolled oats, brown sugar and baking powder. Set aside.
In another mixing bowl, combine eggs, applesauce, milk and vanilla and whisk thoroughly.
Pour wet ingredients into dry ingredients and mix.
Scoop batter into prepared muffin tin.
Bake at 375°F for 30 minutes.
My go-to quick breakfast on the run is a power breakfast smoothie. Basically I throw whatever I have on hand into the blender and just see what happens. Typically the smoothie will look something like this:
Power breakfast smoothie
Frozen berries (strawberries, rasberries, blueberries)
Frozen or fresh kale
Vanilla protein powder
Avocado, spinach, and any other fresh veggies or fruit I have on hand are potential ingredients for a power breakfast smoothie.
I love protein pancakes to start most of my mornings. They are light enough to not leaving me feeling sluggish before I teach, they have staying power of protein to last me through multiple classes, they are low carb with no processed sugars, and even better they taste indulgent but are totally good for you!
Breakfast Protein Pancakes:
1 Scoop Vanilla Protein Powder (I use organic brown rice protein)
1/4c Egg Whites
1tbs ground flaxseed
2tbs unsweetened vanilla almond milk
1tsp cinnamon (or more for taste)
Mix the above ingredients together in a bowl and Add 1/2 mashed banana (mash it first then add to mixture)
Spray pan with cooking spray and poor in pancake mixture. Cook on Medium heat. Once top side begins to have little bubbles, carefully flip to the other side until the middle is done. You can serve with fresh berries/other fruit and even drizzle with all natural real maple syrup.
I also like to make them the night before and keep in a Tupperware and eat them chilled on my way to work.
My favorite breakfast for any day of the week is an egg white/oatmeal pancake. I take 1/2 cup of egg whites, 1/2 cup old fashioned oats, a sprinkle of cinnamon, and a small splash of unsweetened vanilla almond milk and mix it all together in a bowl. Put the entire mixture in a small non-stick pan with a touch of coconut oil to prevent any sticking. Let the mixture cook for about 3 minutes and use a silicon spatula to flip the entire pancake. Cook an additional 3 minutes on the other side. I serve this pancake with berries and a 1 tablespoon of nut butter. It is a great combination of carbs, fats, and protein to keep me satisfied all morning even through teaching a double header!
The first thing I do is have a hot cup of lemon water to flush out toxins and prepare my body for the day. Protein intake is very important for me so that I can make it through multiple classes without feeling hungry. My go to breakfast is an Egg Scramble.
3 whole eggs
1 bunch spinach
1 organic chicken apple breakfast sausage cut in small pieces
– 1 banana
– 2 tbsp almond butter
– 1 tbsp cacao powder
– 1 tbsp ground flax seed
– 1/4 tsp cinnamon
– 1/4 tsp nutmeg
– 6 ice cubes
John Dee, owner operator:
1 20 oz. bottle of water
1 scoop of Reserveage vanilla protein powder mixed with almond milk
1 cup of Greek yogurt mixed with flaxseed
1 scoop of Garden of Life’s Raw Organic Green Super Food mixed with water
1/2 of a multi-grain bagel with natural peanut butter.
Mornings don’t start at our house until everyone has had their HSM Signature Smoothie; my 6 year old will make sure of that. We have been able to manage our weight, stay free from illness and allergies and make better food choices throughout the day by starting with this nutritional powerhouse; the perfect combination of protein, fiber, vitamins and minerals. Take care of your body from the inside out by fueling it and moving it. And seriously, my daughter digs it! I always tell clients, ‘If it’s not delicious, you’re doing something wrong.’.