Breakfast of Champions. Or at least for a health conscience busy guy

Clayton Farmer's Market

Clayton Farmer’s Market Jamey Edge

I have always believed and practiced my belief, that the first meal of the day is the most important. Gotta jumpstart your engine. Fuel the body and brain for a successful day. Hasn’t that been drilled into us since kindergarten? Yes, it has and I still believe in this grade-school lesson. However, what I choose to use as fuel for my morning breakfast has changed over the years. I have always been involved in sports, except for a few breaks in my early 20’s when I thought I was a cast member of the film Lost Boys, complete with long hair, earrings, a tattoo and yes even a motorcycle. Can’t wait for my son and daughter to find those pictures. Gonna have fun explaining that period of exploration… Okay back to breakfast. I have typically eaten a healthy breakfast such as eggs, wholewheat toast, fruits, lean turkey sausage, high grain and fiber cereals. Because of my level of physical activity I ate a lot. If it’s healthy, then the more the better. Right? Well, not necessarily and certainly not as we age.

My level of physical activity is of course not the same as when I was in college or in my 30’s. However, I am still focused on lifting weights, boxing, running, biking and sooner or later I will get my butt back in the pool. What I have finally figured out is that my body is changing with each passing year. I can actually hear you saying, Duh! But what might seem like a no brainer has actually taken me years to accept. I am not the 20 year old or the 30 year old workout guy. Therefore, I do not need to eat like “that guy.” My body does not need a breakfast consisting of a six egg white omelet, two pieces of wholewheat toast, a bowl of high fiber cereal washed down with several glasses of orange juice. What’s the alternative? A high protein, low calorie, low fat tasty shake whipped-up in two minutes. Most of us have tried chalky, nasty protein shakes with alien flavors you can’t quite figure out. I have a simple, quick and cheap recipe which I think is quite good. Here it is, so give it a shot.

All you need is a basic blender. I use a Cuisinart SmartPower 7-Speed Electronic Purchased at Target.

1) PureProtein Powder
Whey Protein
Vanilla Cream
Protein 25g
Fiber 5g
Calories 150
Fat 3.5g
No trans fat

2) Organic Milk – Horizon 1 percent
2 cups
Protein 16g
Calories 220
Fat 5g
No trans fat

3) Oikos Greek Nonfat Yogurt
Vanilla (substitute your favorite fruit flavor)
1 container equaling 150g
Protein 12g
calories 120

4) Frozen Fruit
Whole Berry Medley 2/3 cups, but I always add a bit more to flavor and thickness
Carbs 20g
Fiber 4g
Fat or Trans fat 0

Farmer's Market, Clayton, MO

Farmer’s Market, Clayton, MO Jamey Edge

I also use frozen sliced peaches and mangos. If I am in the mood for the beach then I will use pineapple. Pink lemonade, fresh orange juice or cranberry juice can be added for a flavor boost. You might need to add a little water to thin out the mixture depending on how much frozen fruit you use. This sort of protein shake packs a powerful protein punch, 53 grams. Nice! Give it a shot and let me know what you think. Don’t fall into the bad habit of skipping breakfast (which actually slows down your metabolism), eating what’s left on your kid’s plate (I’m guilty of this) or downing a donut or sweet bread from the coffee shop on your way to the office.

If you have a favorite protein shake recipe please post it in a comment or email me and I will post it making sure to give you credit for your concoction.

I hope to hear from you

2 responses to “Breakfast of Champions. Or at least for a health conscience busy guy

  1. Divorce is stressful and lots of adjusting to do. Your healthy attitude towards working out and this great tip to start the day with a healthy smoothie will help so much. Way to go..and you are such a good dad!


    • Oh yes divorce is definitely a challenge.Thanks Nancy for your comment. It’s not always easy to make the healthy choice. I certainly haven’t made it 100% of the time. It’s good to indulge everyone now and then followed-up by a glass of red wine or cocktail of your choice. It is all about balance.


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