Breakfasts of Champions

It's well known that skipping or skimping on breakfast is a bad idea, increasing risk of overeating later in the day, leading to obesity and risk of type 2 diabetes. Missing breakfast can also negatively affect your memory and mood. Below are some of my favorite breakfasts to keep me properly fueled for the day.

  • Nonfat greek yogurt with blueberries and granola or Grape Nuts or generic equivalent. The yogurt is high in protein, and blueberries are a superfood and super delicious. Fresh blueberries are in season most of the summer, otherwise frozen blueberries can be thawed overnight or with water and a strainer. Sprinkle on some hemp hearts or flaxseed meal if any is on hand. If I don't want yogurt I'll eat some healthy cereal (I found the giant 2 lb box of flax flakes at Whole Foods is a good value) with soy, almond or skim milk. I often have two boiled eggs if it's going to be a while until lunch, eating just one of the yolks.
     
  • Egg white omelette with red onions, mushrooms, peppers, cheese, tomatoes, basil (fresh or crushed), avocado, ground black pepper, a dash of salt. Add some walnuts and fruit on the side, and if you've got a big day of exercise ahead, whole wheat toast or bagel. I usually whip one of these up on the weekend with enough for leftovers for a couple days.
     
  • Whole wheat pancakes with apples, rasberries or blueberries. Top with fruit, real maple syrup or honey. If you're feeling decadent, add some dark chocolate chips to part of the batch. I usually have walnuts on the side with this too, along with an egg or two.
     
  • Steel cut oatmeal, the kind that takes 30-40 minutes to cook. Great stick-to-your ribs fiber, add brown sugar, nuts and/or raisins.
     
  • For a quick one on the go, a smoothie with nonfat or low fat kefir, a banana, frozen blueberries, strawberries, raspberries and/or mango, flax seed oil and/or some spinach or kale. Bring a baggie of nuts and a couple boiled eggs.

What's your favorite breakfast food?

FTC Disclaimer: this post is not sponsored.

Tony has been a runner for over three decades, competing in cross country and track in high school and college, and road races for various clubs. He's served as team captain for several Corporate Challenge teams at YMCA of the USA, and has informally coached many friends over the years.

Tags: This Week in Runners, Y, YMCA, breakfast

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