Having problems with message search?
Super-Breakfast
A big day starts with a solid breakfast
The Saturday mornings of just spinning your legs to stay warm are over. Now it’s time to see how all that early season training will pay off. To help power you to the front of the pack, I’ve created this ultimate
breakfast that will stick with you through the ride, yet digest fast enough to keep you from feeling bloated or too full.
The oatmeal is the wholesome foundation that provides a great source of fast- and steady-burning carbohydrates needed for each pull at the front of the group. The side of whole grain toast and almond butter adds protein to stave off hunger after the first couple of hard efforts. A glass of orange juice serves up a hefty dose of vitamins and minerals to keep you in the game, aid in recovery, and support your immune system so your hard group ride doesn’t put you under the weather going into next week. Oh, and even though it’s not listed below, feel free to add a cup of coffee or tea if you normally have one in the morning.
Berry Vanilla
Oatmeal
¾ cup water
Pinch of salt
½ cup old fashioned oatmeal
2 Tbsp dried berries, your choice
¼ tsp vanilla extract
1 Tbsp 100% fruit spread (same as berry of choice)
¼ cup nonfat milk
Pinch of salt
½ cup old fashioned oatmeal
2 Tbsp dried berries, your choice
¼ tsp vanilla extract
1 Tbsp 100% fruit spread (same as berry of choice)
¼ cup nonfat milk
- Combine the water, salt, oats, and berries in a medium saucepan.
- Bring to a boil, reduce heat to low and simmer, stirring occasionally, until oats are tender. (~5 minutes).
- Remove from heat. Stir in vanilla and berry spread
- Add skim milk.
| Nutrient | Berry Vanilla Oatmeal | Whole Grain Toast w/ Almond
Butter | OJ | Totals |
| Calories | 280 | 340 | 110 | 730 |
| Carbs (g) | 56 | 28 | 25 | 109 |
| Fiber (g) | 4 | 6 | 0 | 10 |
| Protein (g) | 8 | 10 | 2 | 20 |
| Fat (g) | 4 | 11 | 1 | 16 |
| Sat. Fat (g) | 1 | 1 | 0 | 2 |
__________________________________________________
Do You Yahoo!?
Tired of spam? Yahoo! Mail has the best spam protection around
http://mail.yahoo.com
Offline 
Send Email