Ready, Set, Breakfast — the Importance of Morning Munching

Check out these breakfast tips and nutritional facts from Anna to fuel your day with energy and make the most of your workouts.

by: Anna Renderer

What Should I Eat Before My Workouts? The food you eat before a workout should be relatively higher in carbohydrates (low-GI) to maximize glucose availability, and relatively low in fat and fiber to minimize gastrointestinal distress. The amount of food you eat varies from person to person. For morning workouts, it’s best to eat a small amount of rapidly digestible carbohydrates, such as a slice of bread or a banana. If you exercise in the afternoon or evening, you may want to have a light snack right before a workout, especially if it’s been more than three hours since your last meal. Don’t consume carbohydrates with a high glycemic index (i.e. candy bar, cookie) since those sugars will burn out quickly and reduce your fat loss post exercise.

Pre Workout Suggestions:
Morning

• Slice of bread, lightly buttered or spread with peanut butter
• ½ banana
• ½ cup of whole-grain cereal with low-fat milk or soy milk
• ½ cup fruit smoothie (fruit, low-fat milk or soy milk, dab of peanut butter for extra taste)
• Cereal bar or morning muffin (look for whole-grain)

What should I eat after a workout? For optimal recovery after a workout, you must east at least 30 minutes to an hour after exercise. It is important to replenish your stored energy that was lost during exercise with carbohydrates. It is also important to eat some protein to help repair muscles, especially after strength training. The amount of refueling will also depend on the intensity and duration of the workout. For many of you, the intensity of a workout is hard and the duration is an hour. You are combining both strength training and cardio in the same hour, meaning that you need a balance of both carbohydrates and protein after a workout. Make sure that your meal post workout balances macronutrients and calorie consumption.

Post Workout Suggestions:
Morning
• One or two poached eggs on whole-wheat toast
• Whole-grain cereal or oatmeal with low-fat milk and fruit (berries or raisins)
• 3 scrambled egg whites with spinach topped with salsa, slice of toast • Open face banana sandwich (slice of toast topped with ½ banana); ½ cup of yogurt on side
• Yogurt parfait (low-fat yogurt with berries and whole grain cereal)
• Mocha Morning Smoothie (mocha whey protein, yogurt, milk, coffee); see recipe below on how to make this easy treat.
• Make any protein smoothie (include protein and carbs).
• Make a veggie frittata – it’s a great post workout meal.
• Make a batch of breakfast bars or muffins using whole-wheat flour for on the go quick meals. You can often freeze these and take out just what you need for the week ahead.

Other great breakfast ideas:
Breakfast taco: shredded lowfat cheese on a Flatout wrap, microwaved and topped with salsa. For more protein, you can even add a scrambled egg and turkey bacon. To include more veggies, try adding chopped spinach.
Grab ‘n’ Go: Stock up on granola bars, such as the Kashi Trail Mix Bar, which combines four grams of fiber and six grams of protein to keep you full longer. Granola bars can be a healthy choice to grab and go — just make sure to keep the fat grams low and the protein and fiber totals high! You can also check out NFE teammate Diantha Velasquez’ homemade bars (see Di’s LaLa Bars).
Flax: Sprinkle flax seed in your yogurt or cereal to reap the benefits of Omega 3′s. Go Greek: At 14 grams, Greek Yogurt packs more protein than regular yogurt, and the texture is creamy and delicious. The NFE Sellersville Staff likes the Chobani brand, which comes in a variety of flavors including pineapple, peach, blueberry and honey.
*Kid Friendly* Banana Dog: peanut butter, a banana and raisins in a whole-grain hotdog bun.

Morning Mocha Smoothie Recipe
- 2-3 ice cubes
- 2 heaping spoon-fulls of plain low-fat yogurt (high in carbs and protein)
- 1 scoop of mocha whey protein
- ½ cup coffee
- ½ cup of low-fat milk (optional, use water instead)
*Blend together the following ingredients. Enjoy the day with some carbs, protein and caffeine!

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock ‘n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips atwww.bridalbodiez.com.

Taste of Home

Roxanne and her daughter Carissa are both NFE runners. These recipes are some of their favorites to keep them energized and on the go.

“You’re more likely to find me running in a field, or past a field, than as a field-editor for say…..Taste of Home,” said Roxanne Thomas, NFE team captain. Roxanne could happily live on cereal, but since her family hasn’t starved yet, she offered her “taste of home.”

Roxanne’s Menu:
“Leftover” Meatloaf
Phyllis’s Baked Potato Dish
Roxanne’s favorite Vegetable Stir-Fry
Peanut Butter Brownie Cups

“Leftover” Meatloaf
Meatloaf is the perfect way to clean out your refrigerator of leftovers.
Start with 2 – 2 ½ pounds of lean ground beef (ex: 93 percent lean)
Add 1 egg, 1 garlic clove, minced, some pepper, ¼ cup fine chopped onion, and a squirt (about ¼ cup) ketchup or BBQ sauce.

Now the interesting part comes in.  Add your leftovers in any combination. Here are some ideas:
Shredded raw carrots   •  Fine chopped raw peppers, any color •  Shredded cheese • Any cooked vegetables, broccoli, cauliflower, beans, corn, etc. in small pieces •  Bread cubes  •  Rice • Mashed Potatoes  • Hash Browns • Mac N’Cheese • Pork and Beans • BBQ meat • Salsa • Sliced Mushrooms • Beans, black, pinto, etc. • Bacon, crumbled  • Chopped up Spaghetti and Meatballs • Whatever you are dare to try…

How much should you add? Stop when the meat mixture begins to feel like it won’t hold together in a loaf shape if you add anything more. Line a deep baking pan with aluminum foil.  Add loaf and add about ¼ cup of water for moisture and to dilute drippings.  Bake at 350 degrees  for 50 minutes tightly covered with foil and for 10 minutes uncovered to lightly brown.  You can check for “doneness” with a meat thermometer. Lift out and drain off any fat drippings.

You can bake the meatloaf together with this potato dish recipe.

Phyllis’s Baked Potato Dish
1 – 2 pound package frozen hash brown potato cubes (ex. Ore-Ida)
1 can cream soup (she likes celery)
1 can cheddar cheese soup
2 tablespoons diced onion
2 teaspoons salt
1 eight ounce container of sour cream
½ cup melted butter

Mix together all ingredients.  Spray a 13×9 pan with non-stick cooking spray. Bake at 350 degrees for one hour, uncovered.

Roxanne’s Favorite Stir-fry
Spray a large deep skillet with non-stick cooking spray. Add one clove of garlic, minced and two tablespoons of extra virgin olive oil. After allowing the oil to heat, add your favorite pile of chopped vegetables combination.  If you like your vegetables softer, you may want to microwave them a few minutes prior to stir-frying. Stir-fry until lightly browned.  Add a full bag of spinach leaves.  Stir-fry until spinach leaves wilt down.  Sprinkle with your favorite vegetable seasonings.

Peanut Butter Brownie Cups
1 package (21-1/2 ounces) deep fudge brownie mix
15 to 18 miniature peanut butter cups

Mix brownie batter according to package directions. Fill paper-lined muffin cups two-thirds full.  Remove wrappers from peanut butter cups; set one in each muffin cup and press down until batter meets the top edge of the candy.  Bake at 350 for 18 – 24 minutes.  Don’t over bake. You can drop a pastry tube star of chocolate frosting on each cupcake, if you wish.

Roxanne Thomas is an NFE member and team captain who lives in Wisconsin. She is organizing the “Hot Undies Run” on Aug. 21, 2010 in Houston, Texas to benefit her NFE fundraising efforts.

Dash for Dinner

Try this easy chicken recipe from team captain Trisha Budlong. Trisha, who is mom to Drew and Ashleigh, is always looking for quick, healthy and kid friendly recipes that will help fuel her busy schedule, which includes training for the Rock ‘n’ Roll Philadelphia Half Marathon (See Dashing for Drew).  “I just sort of threw it together one time and everyone liked it — so it’s a keeper, without a name,” said Trisha. You can get more of her home cooked specialities if you join NFE at the Green Mountain Relay where Trisha will serve as the team chef.

Team Captain and Team Chef, Trisha Budlong

Trisha’s Chicken Pasta
Prep to Table: 30 minutes
Serves: 6-8

1 1/2 tablespoons olive oil
1 pound boneless chicken breasts
1 can diced tomatoes Italian style
1 box of whole wheat pasta  (any shape will do but Trisha recommends trying fun shapes such as bowtie)
1 clove of garlic, minced
Dried herbs  1/2 teaspoon each of oregano, marjoram, thyme (reduce by half if using fresh spices)
White pepper, salt  to taste
Fresh parsley for garnish

Heat water for pasta. Cut chicken into one inch pieces. Heat olive oil in large pan over medium high heat. Add chicken and saute turning frequently for five minutes. Add the can of diced tomatoes, including liquid, in the pan. After two minutes reduce heat to medium.  Stir occasionally until chicken is completely cooked. When the water comes to a boil, add the full box of whole wheat pasta. Cook for 9-14 minutes depending on texture preference. When chicken is done, add minced garlic, herbs/spices, salt, pepper. Reduce heat to low and cook 3-5 minutes.  If chicken is finished before pasta, you can keep warm either on low flame or on a very low heat oven, covered. Drain pasta, place in large serving bowl. Toss with chicken and tomatoes. Garnish with fresh parsley.

Serve with hearty multi grain or whole wheat rolls and fresh garden salad.