Why Breakfast Matters
Breakfast is the most important meal of the day.
You've all heard this said a million times, but how many are guilty of the classic, "I'm not hungry in the morning" or "I don't have time to cook breakfast." Some people claim to just not like breakfast food (if you're one of those people, I'm sorry and I can help).
Whatever your reason may be for not eating breakfast, you are doing your body a major disservice and it could be holding you back from achieving your weight loss goals.
When we sleep, our metabolic rates slow and our bodies recover, rest, and heal. Depending on how long you sleep and when you stop eating at night, your metabolism is coasting anywhere from 6-10 hours on average. If you don't eat breakfast, you extend that timeframe by 4-5 hours (or however many hours until your first meal).
So why is this important?
When you don't eat until late morning or, worse, wait until lunch to eat, your metabolism runs at a slower rate in order to conserve energy and keep you moving. It's surviving, but it isn't thriving. Do you feel me here? Your body needs food when you wake up in the morning in order to maximize calorie burn throughout the day.
It may seem counterintuitive, but if you want to lose weight, you HAVE to eat!
(P.S. this is where you jump for joy, twist & shout, cheer, and/or send me a fruit basket)
When I learned this secret, my whole diet changed. Now, I am the self-anointed Breakfast Queen. I love breakfast. In fact, I love breakfast so much that I get excited about it when I go to bed at night. I can't wait to wake up in the morning and dig in to my favorite egg white oats (pictured above).
I wasn't always this way. It took time to condition my body to be hungry in the morning. When I was working long (and very early) hours in Corporate America, I made the commitment to eat breakfast every day within an hour of waking up, even when that was at 3am. I prepped my breakfasts in advance and took them on the go. Within three weeks, it didn't matter what my wake-up call time was, I was hungry for breakfast. And my metabolism improved. No surprise here...so did my physique.
Conditioning my body to crave a balanced, nourishing breakfast was one of the best things I did for my health. And luckily for all y'all, I'm giving you one of my go-to favorites that is 1. delicious 2. easy to prep and 3. power-packed. Get ready to bookmark and share this one.
EGG WHITE OATMEAL
1/2c Old Fashioned Oats
3 Egg Whites
1 tbsp Almond or Peanut Butter
1 -2 tsp Pure Maple Syrup
Fruit of Choice
Instructions: In a medium-sized bowl, combine 1/2c dry oats with 1c water (enough to cover the oats by ~1/2 inch) and microwave on high for 2 minutes. While the oats are cooking, separate three egg whites into a separate bowl. Once your oats are done, pour in the egg whites and mix well with a fork (see below).
Adding egg whites to your oatmeal is awesome for a few reasons. For starters, it adds roughly 12g protein to your meal. But secondly, and most importantly in my book, it makes your oats fluff up like a soufflé. Soufflé for breakfast? Sign me up!
Put your oats back in the microwave on high for 3 minutes, stirring occasionally (I recommend stopping and stirring once per minute). While they are cooking, cut up the fruit you will use to top your oats. If I am going for a very high-carb breakfast (think 60% carbs), I will use 100g banana and either three small strawberries or 1/4 cup of blueberries. However, if I am trying to moderate my carbs to plan for a higher-carb meal later in the day, I will skip the banana and just use 1/4c blueberries and about 10 blackberries or raspberries.
If you're a plain oats kind of guy or gal, then just go ahead and add your fruit at this point. However, to give these oats a slightly more powerful (and indulgent) punch, add 1 tbsp of nut butter (I like almond and peanut butter) and 1 - 2 tsp of pure maple syrup (see below) and mix well.
At this point, add your fruit, sprinkle on some cinnamon to your liking, and enjoy!
Now you may not have time to make this every morning, and that's okay! This breakfast is one of the easiest to prep in bulk. Many of you know it as Overnight Oats. On weeks when I am training early, I make sure to prep a big pot of egg white oats on Sunday and have everything portioned out and ready to go for the week.
Rather than make your oats in the microwave, get a large pot and make them on the stove. So if you're prepping for 5 days, you will want to use 4 1/2 cups of oats and around double that in water. Same as when you prepare them in the microwave, once your oats are cooked, add your egg whites and stir until they are fully cooked. This usually takes around 5-7 minutes over medium heat. Stir in your nut butter and maple syrup and then portion everything out evenly into your containers. I typically cut my fruit the night before or the morning of so that it remains fresh, but you can also do it during your prep! Store your oats in the fridge and enjoy them all week long!
Take your breakfast game to the next level and make this powerhouse recipe tomorrow morning. It won't disappoint your tastebuds or your waistline...scout's honor!
Spread the love like almond butter, y'all.