Big fan of shakes, too. My current breakfast shake consists of one cup unsweetened almond milk, 1 scoop protein powder, 1 tablespoon of natural PB and 1/2-1 cup of frozen strawberries and bananas. YUM!
I like this thread cause it helps get me focused. I generally take lunch to work with me every day and one of my new year's resolutions is to swap out two of those for a good salad. Wholesale change has never worked for me. My nutrition has improved slowly over the years by making incremental change. I'm hoping the salads help out.
Betsy - did I read this right? its a cup of applesauce and a scoop of protein poweder in my coffee
Sorry that I have not been contributing. I go with the no news is good news. Things are going well for me. As for Gluten free breakfasts. I do a shake if I am in a hurry - I can not do whey powder (dairy and me are not friends), so I used to use a egg white protein, but eggs can cause inflammation in the body, so I have gone to a rice protein powder)
So I do almond milk, rice protein, frozen fruit (banana), coconut oil, handful of greens (usually kale) and that is it. I do not add any sweetener.
If I have time for breakfast I usually do Teff cereal. Teff is an ancient grain. It cooks up like cream of wheat. Here is the recipe.
1/3 cup of teff. Toast until fragrant in 1tbsp of fat of choice (I used coconut oil). Add 1 cup of water or orange juice or milk (I use unsweetened almond milk), 3 dates cut up and then let simmer on low, covered, for 15 minutes. I just set it on the lowest setting and put the timer on. I then hope in the shower. Multitasking at its best.
Sometimes when it is toasting I will add some cinnamon and a tsp of vanilla. After it is cooked, I am really hungry I will add a tbsp of natural pb and a banana (I am usually that way when I am PMSing) but most times I just eat as is.
I have yet to make a breakfast with millet or quinoa, but that will probably come this weekend, as I am out of teff. I got this recipe from a friend. Sounds yummy.
I do not worry about fat etc... I do not eat anything unless I cook it, so I know that I am eating clean which is the most important to me and my body responds accordingly.
When I ride in the AM I eat a banana or a gel before I start. I use Nuun as my hydration and half way through the ride I might take another gel if I need to.
I have to remind myself that I eat dinner at 6-7pm and do not eat anything until I wake up the next day. So that means I am fasting from 7pm until 4:30am. My body is still burning calories when I am resting, so I can come into the day 400 calories under. If I have a banana (100 calories) I am still under 300 calories under when I start the bike, and we all know those bikes are hard, so if I take a gel half way through 110 calories, I am still 100+ calories under and I am confident that my bike burns even more than that, so I am probably at 400 calories under when I get off the bike.
I learned this from my dietitian. If we stay under, we end up holding onto fat, so it is imperative that we fuel ourselves. I am going to see if I can get on her sight and find this explanation.
Comments
Big fan of shakes, too. My current breakfast shake consists of one cup unsweetened almond milk, 1 scoop protein powder, 1 tablespoon of natural PB and 1/2-1 cup of frozen strawberries and bananas. YUM!
Sorry that I have not been contributing. I go with the no news is good news. Things are going well for me. As for Gluten free breakfasts. I do a shake if I am in a hurry - I can not do whey powder (dairy and me are not friends), so I used to use a egg white protein, but eggs can cause inflammation in the body, so I have gone to a rice protein powder)
So I do almond milk, rice protein, frozen fruit (banana), coconut oil, handful of greens (usually kale) and that is it. I do not add any sweetener.
If I have time for breakfast I usually do Teff cereal. Teff is an ancient grain. It cooks up like cream of wheat. Here is the recipe.
1/3 cup of teff. Toast until fragrant in 1tbsp of fat of choice (I used coconut oil). Add 1 cup of water or orange juice or milk (I use unsweetened almond milk), 3 dates cut up and then let simmer on low, covered, for 15 minutes. I just set it on the lowest setting and put the timer on. I then hope in the shower. Multitasking at its best.
Sometimes when it is toasting I will add some cinnamon and a tsp of vanilla. After it is cooked, I am really hungry I will add a tbsp of natural pb and a banana (I am usually that way when I am PMSing) but most times I just eat as is.
I have yet to make a breakfast with millet or quinoa, but that will probably come this weekend, as I am out of teff. I got this recipe from a friend. Sounds yummy.
http://www.livingwithout.com/recipes/orange_millet_cereal-2848-1.html?ET=livingwithout:e105941:118444a:&st=email
I do not worry about fat etc... I do not eat anything unless I cook it, so I know that I am eating clean which is the most important to me and my body responds accordingly.
When I ride in the AM I eat a banana or a gel before I start. I use Nuun as my hydration and half way through the ride I might take another gel if I need to.
I have to remind myself that I eat dinner at 6-7pm and do not eat anything until I wake up the next day. So that means I am fasting from 7pm until 4:30am. My body is still burning calories when I am resting, so I can come into the day 400 calories under. If I have a banana (100 calories) I am still under 300 calories under when I start the bike, and we all know those bikes are hard, so if I take a gel half way through 110 calories, I am still 100+ calories under and I am confident that my bike burns even more than that, so I am probably at 400 calories under when I get off the bike.
I learned this from my dietitian. If we stay under, we end up holding onto fat, so it is imperative that we fuel ourselves. I am going to see if I can get on her sight and find this explanation.
Okay, I am rambling. Gotta get my bike on.
Here is her site. She is very active in our community. She rollerblades, horse back rides, cycles etc....
http://www.peakperformance.on.ca/
Page 31 of this presentation by Beth shows the chart I was making reference to re: 400 under etc...
http://www.peakperformance.on.ca/pdfs/running_empty_conference08.pdf
You will see that if I stay there I am loosing muscle. i do not want to do that. Anyway, hope you guys find this useful.