Athletes: Eat breakfast to achieve at Your Best

Skipping breakfast is a bad habit that can be detrimental to doing for athletes. The truth is that athletes skip breakfast for one of several reasons. Some have a queasy stomach in the morning and have problem eating solid food early in the day. Some have naturally formed the habit of not eating breakfast. Some are convinced that there are no breakfast foods that they like. Or the most base reason that athletes skip breakfast is that they just can't seem to find the time to fit it in.

If you're like many athletes, one of these reasons is keeping you from eating breakfast in the morning and its hurting your performance. You've probably heard that "breakfast is the most important meal of the day" since you were a kid. Well, it's true. Eating breakfast within one hour of waking up in the morning is easily important to get you fueled for the day ahead. breakfast gets your metabolism going and vigor to your body and your brain. If you skip breakfast, your body will go into starvation mode and start storing fat and craving carbohydrates.

A healthy breakfast should contain carbohydrate, fat, and protein. High glycemic index breakfasts like a bowl of sugared cereal, a toaster waffle, or toast will spike your blood sugar and leave you hungry a combine hours later. Instead, add healthy protein and fat sources to your breakfast in expanding to carbs like Greek yogurt, granola, and some fresh fruit.

Here are five quick and easy breakfast ideas to get you started on the right track in the morning:

1. Make a smoothie.Smoothies are easily quick to make and taste delicious. If you have a queasy stomach in the morning and don't like to eat solid food early, try production a fruit smoothie containing both carbs and protein. Liquid breakfasts are easier on the stomach than jumping right into solid food.

2. Prepare your breakfast the night before.If not having enough time in the morning is one of your biggest challenges to eating a good breakfast, try getting it ready the night before. You can pre-make a smoothie and store it in the fridge over night or soak some muesli in water in the fridge and naturally add some hot water to it in the morning and it's ready to eat.

3. Make extra and store it.Some breakfast items store well so when you make them, be sure to make enough to have some later. Homemade granola market great in a jar in the cupboard. If you're production some whole grain pancakes on the weekend, make a duplicate batch and keep them in a sealed holder in the fridge for a few days. Just pop them in the toaster when you'd like them while the week.

4. Take it to go.We're not talking about take out from a drive through; it's all about take out from your own kitchen. Smoothies and other easy breakfasts like cups of fruit and yogurt are easy to take with you. You can Prepare them the night before and just grab them and go, or make them in the morning and take them with you. If time is tight, don't be afraid of taking it with you-it's a far great clarification than skipping breakfast.

5. Commit to eating a healthy breakfast every morning for three weeks.More than anything, getting a good breakfast is all about creating the habit. It takes about 21 days to form a habit so commit to eating breakfast for just three weeks and it will become something that you do automatically and no longer have to try to fit in or plan for. You will just do it.

Give these five quick and easy breakfast tips a try. Eating a healthy breakfast in the morning will make a big unlikeness in your vigor throughout the day and will supply you fuel to perform at your best.

Athletes: Eat breakfast to achieve at Your Best

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Blueberry Buttermilk breakfast Muffins

The containers of blueberries, in my local market, are looking perfect. Of course, you can enjoy blueberries frozen, dried, or canned any time of the year. But I am all about using fresh local ingredients, that are in season, whenever possible. Look for blueberries that are firm, dry and plump. They should have that silver bloom on the outside and be a deep purple-blue in color.

Blueberries are very wholesome for you. They contain fiber which contributes to heart condition and keeps cholesterol in check. They are an excellent source of Vitamin C which aids in the absorption of iron and promotes a wholesome immune system. Blueberries also contain substances that have antioxidant properties. From what I have read, antioxidants help neutralize free radicals. Free radicals are unstable molecules connected to some diseases, together with cancer, cardiovascular disease and Alzheimer's disease.

One cup of blueberries is determined a serving and contains about 80 calories. I love them mixed with Greek yogurt and topped with granola for a snack. I also like to add blueberries to a wholesome morning meal smoothie.

Now that the summer is here, I am manufacture a simple muffin formula that is filled with blueberries.

Begin the formula by preheating the oven to 400 degrees F and line the muffin tin with paper cups.

Cream 6 tablespoons of softened butter with 2/3 cup of sugar until light and fluffy. Add 2 eggs, 1 cup of buttermilk and 2 teaspoons of vanilla. Lightly beat until just blended.

In an additional one bowl, sift together 2 1/4 cups of all-purpose flour, 1/2 teaspoon salt, 1 teaspoon baking soda, 2 teaspoons baking powder and 1/2 teaspoon nutmeg. Now add these dry ingredients to the butter blend and stir just until the flour disappears. Do not over mix or the muffins will be tough.

Gently fold 1 1/2 cups of blueberries into the batter and fill the muffin cups to the top. Bake for 20 minutes. Let cool for 5 minutes and then turn the muffins out onto a cooling rack.

This formula will make 12 muffins but sometimes I like to bake them in a mini muffin pan. In that case, just decrease the cooking time to in the middle of 12 to 15 minutes.

Blueberries are very versatile. Try them in all things sweet like cakes, puddings and pancakes. They also work well with savory dishes like pork and chicken. I like adding them to a homemade fruit salsa and pairing them with other summer fruit. The choices are endless.

Blueberry Buttermilk breakfast Muffins

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5 healthy morning meal Menus - Plus How To Save Money On Breakfast!

Five wholesome breakfast Menus you can absolutely make under 15 minutes. These menus are low cost, super simple, and delicious. The whole family will love these Five wholesome breakfast Menus!

Lately I've been on the search for collection in meals for my family. Let's start with Breakfast! I try to make a balanced breakfast with protein, whole grain carb, some wholesome fat, and fruit. It fills my family up until lunch time on school days. Here my top Five wholesome breakfast Menus-

Homemade Greek Yogurt Maker

1. Whole wheat pita filled with scrambled eggs and cheese, add diced veggies in the eggs if the kids will eat it, and strawberries on the side.
2. Breakfast Burritos- Whole grain tortillas filled with scrambled eggs, leftover sausage from the day before, salsa, avocado, low-fat cheese, you name it, stick it in there. Find out what they your family loves. Be creative, use shrimp, leftover diced potatoes, etc., plus watermelon on the side.
3. Hard boiled eggs (I have an egg cooker I got from Wal-greens, just pop the eggs in and it buzzes when they are done, super easy, cook extra for after school snacks), lean turkey sausage, Ezekiel bread toasted (this stuff is So wholesome and my kids love it, because they are use to it!) with 100% all fruit jelly, and sliced banana on the side.
4. Waffles or pancakes- Make from scratch, takes 5 min to stir together, and 7-8 minutes to cook, absolutely very easy, fresh, and healthy- Recipe: 2 cups whole wheat flour, 1 1/2 tsp baking powder, 1/2 tsp baking soda, pinch of stevia, 1/2 tsp sea salt, 4 Tbsp soft butter, 2 1/2 cups milk or almond milk, 2 eggs, beaten. Mix dry first, then add the rest together, stir until well blended, adjust the milk as necessary, add a small extra for thinner pancakes or less for thicker pancakes. Can use method in a waffle maker or for pancakes. Cook for a few minutes on each side, Variations; add mashed banana, pumpkin, blueberries, cinnamon, vanilla, diced apples, etc. Top with maple syrup, or honey. Try to stay away from regular pancake syrup, the stuff is no good- really. Or top with strawberries! Yum! (You can make a double batch and stick the extras in the freezer, then on other day just pop them in the toaster for a quick breakfast!)
5. Greek yogurt is overwhelming because it is full of protein, it is great for breakfast with fruit, and half and of a whole wheat English muffin.

Plus two bonus breakfast menus- (*smile*)

1. Oatmeal is great, get the old fashioned oats, takes just five minutes to cook on the stove or microwave, stir in peanut butter, or a scoop of whey protein powder, top with a few nuts, sweeten with stevia or honey, serve with sliced apples or berries.
2. Smoothies, you can do all kinds of things with smoothies. Now these don't seem to keep my kids full as long, so you will have to see how it works for your family. Start with ice, a scoop of whey protein powder, yogurt, fruit like bananas, strawberries, pineapple, etc (yah, just throw what you have in there!), sweeten with a tad bit of stevia, and blend!

As you can tell I like to use Stevia to sweeten instead of sugar or artificial sugar. You can find Stevia in any place now! Trader Joes, health food stores, grocery stores. Stevia is all natural, has no calories, and doesn't influence your blood sugar level. It's good stuff.

Money salvage tips for my Five wholesome breakfast menus-

• Shop at a store such as Sam's Club or Costco for most items.
• Watch store circular ads for their rock bottom sale prices, buy those items in large quantities while they are at the bottom price.
• Shop health stores (such as Sprouts) that have big bins of grocery stapes that you scoop yourself, items like whole wheat flour, oats, sea salt, beans, brown rice, etc. The prices are much lower in bulk bins. (Stay away from the bulk candy bins smile)
• To save money on furnish hit up Farmer's Markets or Fruit Stands, prices are about a third of what you would pay in a general store.
• Make your own home-made muffins or scones using whole grains and natural sweeteners instead of white flour and sugar, store in freezer. Pull out for breakfast or after school snacks!

I hope you enjoyed the Five wholesome breakfast Menus and it inspires you to try some new menus for your family. Have fun! If you plan ahead a bit you will be prepared to whip out breakfast in the morning in 15 minutes or less. You can do it! You are busy, but you can have a nice family breakfast in the morning. It's great to pull the family together in the morning for a nice breakfast, it doesn't need to be interpret or fancy, but nutritious and fun! Send your kids off to school, or off to play after a warm loving breakfast (well, minus the sibling fighting, and the part about "hurry up so you won't be late for school". Ha!).

5 healthy morning meal Menus - Plus How To Save Money On Breakfast!

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