The Most Important Meal of the Day

This is my breakfast.  I eat something like this everyday.

We had a great time this weekend at the “Bring-a-friend” workout.  We hope you did, too.  We’ll try to do one of those every 3-4 months, so if you missed it, that’s ok.  We’ll do it again real soon (September-ish).

Last week, I posted an article from Barbells and Bacon.  One of the author’s 11 rules was: Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.

I wanted to show you what I eat in the morning.  The zone teaches us to build around protein, and that’s what I did here.  I eat eggs, 2-3, everyday.  Most days, I add cheese and meat, maybe even milk to my egg scramble.  I don’t weigh and measure my food, but I usually eat 3-4 blocks of protein at breakfast.  That’s what you see in the photo.  There are 2-3 eggs with some turkey bacon mixed in, and I have 2 more pieces of turkey bacon (3 pieces of turky bacon is 1 zone block of protein).  I have a cup of blueberries and strawberries with some lemon juice (that’s 2-3 blocks of carbs.  I usually save my carbs for post workout, but more on that later).  I don’t add fat, because my eggs are cooked in olive oil, and the yolks are not removed.  No egg whites for me.

I switched to liquid fish oil a few months ago, and I really like it.  I take a tablespoon at dinner, and one at night.  The fish burps you get from the pills goes away in liquid form.  I really like the Carlson’s Cod Liver Oil, and 1 serving (a teasponn) of Carlson’s fish oil is 1g of Omega 3’s.  You would need to take 3-4 fish oil pills to get this much Omega-3.

I also take Glucosamine Chondroitin at breakfast and dinner for joint health.  Not pictured is my coffee.

If I’m working out at 9am, I may eat this at 8:15, get in the car, drive to the gym, and hit the workout.  This is my ideal pre-workout meal.

You’ll notice: No toast, cereal, or oatmeal in site.  I do eat cereal on occasion (1x a month), but usually after dinner as dessert.  The because cereal, even the health stuff, is so packed with carbs, that it’s about a good for you as ice cream.  The only oatmeal I’ll eat is McCann’s Steel Cut oats, but they take 1/2 an hour to prepare.

On that note, we’ll have a nutrition seminar at 7:15 on Tuesday night.  The subject will be pre and post workout nutrition.  It should be about 30 minutes long.

Monday’s Workout of the Day
5 rounds, for time:
40 Double Unders
30 Box Jump (24/Blue)
20 Kettlebell Swings (55/35)
Sub for box jumps with smaller box as needed.  Double unders sub is: 60 Backwards, 80 singles)
Alison and I did this workout at Crossfit King Of Prussia, outside Philadelphia.  It’s hard.  Please scale appropriately.  We will cap the time at 25 minutes.