Josh Bowen: Breakfast of Champions

Breakfast. The most skipped meal of the main three we typically eat. Why? Well, most people will give you the greatest excuse of all time “not enough time.” I will tackle this “time” issue in a moment but would also like to offer this piece of information:

In a recent study by the American Diabetes Association of 5,000 men and women found the following of people who eat breakfast consistently;

34% less likely to develop type 2 diabetes
43% less likely to become obese
40% less likely to develop fat around the midsection

Now I realize this breakfast “debate” could go on forever but when you look at the root of the word, it literally says break the fast. Therefore, I am behind the breakfast concept and really believe this is all about behavior rather than just eating. If you eat first thing in the morning, you are less likely to be starving by the time lunch rolls around and less likely to gorge yourself on whatever is in front of you. Eating breakfast also allows you to get the required macro (protein, fat, carbs) and micro (vitamins and minerals) nutrients your body needs for daily performance and body fat decrease. Basically, it is a requirement of life!

So I have you bought in one breakfast, now lets talk about the objections to eating breakfast.

I don’t have time

Make time. Period. You make time for other activities, you can make time for this. Some of you are rolling your eyes but this is important. Waking up 30 minutes early is not going to kill you. Diabetes, obesity and fat around your stomach will.

I don’t know what to eat for breakfast

This is a fair objection. So lets dissect it and help you out.

So you are a busy mom or dad and you have to get the kids dressed and out the door as quickly as possible. Or you are a stressed out college kid who needs to get to class but wants to sleep an extra 15 minutes because you were up studying last night. Or you are a hard working personal trainer who needs to get to the gym before 5:30 am to meet his first client on the day and needs to get a lot of food in quickly. Did that cover everyone? Good. Here are few ideas for breakfast that do not take a long time and still satisfy the objection of good sources of protein, carbs and fats.

Eggs

Always a good option for breakfast, whether whole egg or just egg whites, they do not take much time at all and are pack with protein and micro nutrients to help start your day. If you are in a hurry get the liquid egg whites and zap it in the microwave or add them to your smoothie.

Oats

I use the brand “Love Grown Foods” oat clusters that are GMO, gluten and everything else free. It literally tastes like cereal and can be used as such by adding a little almond milk. Quick, easy and a great source of carbs. My preference if you are going to eat cereal. You could always sprinkle some protein powder on top as well.

Smoothies

Many of my clients love smoothies for breakfast. They are easy to make and you can get really creative with them. Here is a great illustration on how to make a smoothie:

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Quest Bars

Everyone knows I have a love for Quest bars and while I don’t always recommend eating them for breakfast, if you are in a hurry a bar plus a handful of almonds would do the trick. Stop with the Power Bars, Coby.

Protein Shake

To go along with the smoothie idea, having a simple protein shake mixed with almonds and oats, would be a great substitute for the old school eggs and oatmeal.

Almonds/Nuts

I mentioned these already but almonds and nuts are packed with great nutrients and more importantly fat that your body needs for high performance. If it were a matter of nothing or nuts, go with nuts or you’ll go nuts.

Side Note: McDonalds Egg White Delight does not count as breakfast.

I realize we are all in a hurry. I realize that we can all make a zillion excuses. And I realize not everyone will read this email and put anything into practice. BUT I hope you see the value of breakfast and some of these options will help you get something in your system before you go to work or school.