Fit Friday: Power Up with Breakfast

Who out there is a meal skipper?

Oh I’m going there today, but don’t tune me out!

For most of my life I have battled weight issues which hit their peak just two years ago.  If you’ve followed me for a while you know I took the bull by the horns and took control of my life, my weight and most importantly, my health!

At my biggest and a more recent picture

At my biggest and a more recent picture

Now 105 pounds down (just 35 to go!!), Type II diabetes free, with lower cholesterol and blood pressure, I feel better at 42 than I did at 30!  It sounds crazy I know, but that’s the way it truly is!

In fact I’m feeling so much better that I am thinking of training for a triathalon in the coming year!

In this fit journey of mine, one thing I have learned is that while food was the more than half the reason I was so unhealthy, food was also 75% of the journey to better health.


I’ll post it again, Food is the solution.

I was the queen of skipping meals.  You know, give up the calories for breakfast, my stomach will shrink so I won’t eat so much later, yada, yada, yada……

usually that meant I tripled my calorie intake before the day was up, I had absolutely NO energy in the mornings which lead to me sleeping half the day away after the kiddos went to school and by nightfall I was absolutely starving and would binge eat even as late as midnight!

So, I had to learn to eat breakfast.

I felt like I was being force-fed at first, but now I cannot go a day without breakfast!

My go-to meal for breakfast is quick easy and honestly extremely flavorful.  It kicks my day off giving me the energy I need to focus on getting things accomplished and keeps me full until lunch time which means I am not grazing on junk from the cabinets.

Simple enough,  egg whites and oatmeal (while not the most attractive meal) is absolutely the best breakfast for fueling up your body for the day!

This one pan dish (that makes ONE serving) is five ingredients and can be altered in so many ways.

This one pan dish (that makes ONE serving) is five ingredients and can be altered in so many ways.


1/2 cup McCanns Irish Oatmeal

1/2 cup water

4 egg whites (or 1/2 cup liquid whites)

1 tablespoon unsweetened cocoa powder (or fruit like peaches or berries if you aren’t a fan of chocolate)

1 Tablespoon Stevia

Whisk together all the ingredients and cook on medium-high heat 5 minutes until the oatmeal has a custard like texture.

Serve immediately.

That’s it.


Breakfast to keep you full  and fueled up throughout the morning.


Sometimes, if I am going to be working out in the morning (I’m doing two-a-days three times a week) I add a little extra protein.  Instead of cocoa powder, I add a heaping scoop of protein powder to my oatmeal and an extra tablespoon or two of water.


I like a scoop of this in a cup of coffee after a workout for recovery as well.

Besides keeping hunger at bay, why else should you eat breakfast in the morning?  Here are several really great reasons that I give my clients when they are just starting with me at the gym:

1.  Breakfast skipping has been linked to being overweight.  I know when I skip a meal, I’m generally going to overeat later in the day or graze more because all I can think about is food.  In fact, you may be so hungry by lunch it’s almost guaranteed that you will make poorer decisions regarding food options.

  2.  Protein is essential for developing and maintaining lean muscle.  Healthy lean muscle keeps us looking toned and will burn fat around the clock, even when we are at rest.  Another benefit of protein in the morning is it will help keep you feeling full longer.  Your body burns carbs (cereal) like sugar, so our body uses it up a whole lot faster, which is why you need to balance your carb with protein!

3.  If you skip breakfast, it’s possible that you could be going up to 12 hours or longer without any food. By this point, your muscles need more glycogen, for energy. The longer you go without eating, the more glycogen your muscles use, and the less energy you have. Skipping breakfast is seems to be common among those who have sedentary lifestyles, according to To keep your energy level high, eat a healthy breakfast each day.

4.  When you’re hungry, not only do you feel the physical effects, such as stomach growling or aching, headaches or feeling weak, but it can have mental effects as well. Hunger affects your mood, concentration and alertness, which can slow you down when you’re trying to tackle your to-do list. Eating a healthy breakfast that combines whole grains, lean protein and sometimes a little fruit helps improve your concentration and focus, allowing you to stay productive through lunch.

5.   It sets a good example for your children or grandchildren.  Kids and adolescents especially need a healthy breakfast, according to the American Dietetic Association. Zipping through the drive-thru for a coffee and doughnut on the way to school does not set the right example. Sit down with the kiddos and have a scrambled egg and a whole grain waffle or piece of toast, and model healthy behaviors. Your kids will not only get on the path to a healthy lifestyle, but also have better concentration, coordination and problem-solving skills when they are at school, according to the American Dietetic Association.

Fitness Friday

What’s your favorite morning meal, and how does it generally affect your day?


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