Breakfast is the most important meal of the day, right? Well if there is any doubt in your mind about this I will reassure you that it truly is! The principles of a 'fresh start' and 'setting yourself up for success' are totally what I coach folks up on constantly. For metabolism, perfromance, and hormone regulation; what you eat in the morning has a lot to do with how your entire day is going to go.
Carbohydrates, especially refined and processed carbohydrates, dominate the breakfast market. The food product business knows that by creating addiction through filling you with sugar will keep you coming back day after day. Breads, cereals, sandwiches, all of the fast 'go to' breakfast items leave you in the dumps by 10 am.
But not all carbohydrates are created equal. What is will show is that high fiber, nutrient dense carbs are great additions to breakfast. And more importantly, the key to daily success is feeding your brain and body with optimal amounts of fat and protein keep you healthier and more prepared for whatever that day brings.
Here are 5 ways to a low carbohydrate breakfast.
1) We will start with an easy one. Organic, Free Range Eggs. Eggs are a whole food in that they comprise both a macro and micronutrient profile that is essential for health. Weighing in at 5 grams of fat and 6 grams of protein, the sucker is lean with only 0.6 grams of carbohydrates! Vitamins A,D, B-6 B12, and magnesium are on the inside of this little shell. You will get filled up faster and stay satisfied longer with eggs.
Some atheltes have told me that they dont have the time to cook eggs and I call B.S. Every time. I actually timed out toasting bread and cooking an egg and the egg won by a slim margin. Scrambled, fried, poached, hard boiled... you can eat them in so many ways! Free Range and organic eggs are the best.
2) Veggies. As I said, not all carbs are created equal. Sautéed, grilled or steamed veggies like spinich, bell peppers, mushrooms, cabbage, tomatos, or zucchini have a low glycemic index that provides macro and micronutients without messing with your insulin levels. When cooking your veggies for breakfast I highly encourage doing it with coconut oil. The 'good' fat in Coconut oil is pure brain food and adds great flavor to veggies.
High quality veggies give you high quality fiber. Fiber in veggies acts as a type of sweeper for your gut. Fiber helps keep things running smoothly and provides essential food for the bacteria in your gut. As we look at food as not just a means to satisfy cravings but rather FUEL our body, veggies are a great way to start your day and provide a balanced nutritional intake.
3) Greek Yogurt. I still dont know why its called Greek yogurt and why that would even matter but I will tell you that this type of yogurt is way better for you than the over processed and over pasteurized shit that Americans eat each day. Because it does come from cows all yogurt does contain natural sugar called lactose. Lactose is considered a nutritious part of your daily diet when eaten in small amounts. Lactose is not a refined sugar but the other crap that food product companies put in yogurt sure is. For example, the average yogurt in the store can contain close to 32 grams of sugar per 6-ounce serving!
I have always been cautious about recommending yogurt to clients since most are concerned with cutting out inflammation and extra calories from sugar. But Yogurt, when eaten in plain form or with simple additions like roasted chickpeas, veggies, coconut shavings, will keep carbs rather low and protein and fat high. If you are concerned about inflammation from dairy, then by all means stay away; but essential Amino Acids and Calcium paired with satuarated fats and protein can provide a low carb solution to breakfast.
4) MEAT! Ground Bison, Ground Turkey, Ham, Pork (of any kind) is not just for the other meals of the day. Meat, like eggs provide a good amount of protein and fat without many carbs at all. Meat is also a great option for those who are burnt out on eating eggs each morning or those who show symptoms of Candida Gut.
Candida Gut?
Yes. Because eggs are considered a 'wet' food there can be a build up of yeast in the gut which is not good for inflammation and cause various allergic reactions on the skin and organs.
The energy expended by eating meat with your breakfast or mixing it in with your scrambles will increase the Thermogenic Effect that occurs when dense foods are eaten. The body essentially heats up to break down the food and in turn burns more calories and boosts your metabolism of unwanted fat and carbs. Therefore, when you combine a lean meat with veggies and some good fats (sound familiar) then you have a pretty darn healthy meal.
5) Fats are for Breakfast! I want you to make this your daily mantra. I will not claim to be a doctor nor do I have the credential to "prescribe" food as medicine but I will say that over the years I have helped change many lives by encouraging a higher fat intake in the morning.
The BULLETPROOF products have built a multi-million dollar business upon this premise. Healthy fats with great coffee is now a real thing.
Thinking outside the Box when it comes to fats is essential to get an entire profile of saturated, unsaturated, and monounsaturated fats. Avocados are a given, walnuts, almonds, tigernuts, chickpeas, olive oil, coconut oil, MCT oil all are great options. And of course, no carbs.
Cutting out the carbs can be tricky for the simple fact that we have been groomed and raised on processed carbs. Smoothies and shakes for breakfast lack substance in the form of fiber and are high in sugar even though they are touted as healthy. Oatmeal is gluten free and has fiber but can have a high glycemic effect when a ton of extra crap is put in it. The path towards optimal health is one where consciousness reigns supreme. Think before you eat is challenging until new habits are formed. Good luck and keep striving for the best version of yourself!
4/10
Baseline:
400m Run
Then,
3X 20m Bear Crawl/3 Wall Climbs/ 10 Monkey Hangs (hanging Hip Touches)
20X
Banded Press
Banded Pull Aparts
Banded Pass Thru
Lunge Flow: Ankle Rotations, Elbow To instep W/ Reach, Hamstring Pulses, Hip Distraction, Pigeon Stretch
**Take 8 Minutes to Work the Handstand Push Up Skill.
3X 6 @ a strict Handstand Push Up Variation
WOD:
10 Min AMRAP
10 Handstand Push Ups
15 Front Rack Walking Lunges 95/65
4/11
Baseline:
Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction
Barbell Prep 12@ Each
Good Mornings
Back Rack Squats
Romanian Deadlift
Bent Over Row
Back Rack Side lunges
Single Leg Deadlifts
**Take 6 Minutes to teach Rope Climb Technique. Urge Legless rope climbs, even if you have to scale the reps.
WOD:
Against a 16 minute Clock,
Row 500m + Run 400m ,
Then AMRAP
18 Deadlift 185/ 135
2 Rope Climbs (preferably legless)
4/12
Baseline:
:90 High Knee Jump Rope
Then,
21-15-9
Walking Lunges
Kip Swing on Pull Up Bar
Side Plank Knee To Elbow
Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Rotation, PNF, Squat W/ T Spine Reach.
Strength:
Back Squat
5-5-5-5
*Ascending
Front Squat
2-2-2
*Ascending
Conditioning:
30 Pull Up
50 Med Ball Cleans
30 Pull Ups
