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Nutrition & diet

The Ultimate Quick and Easy, Protein Packed Southern Breakfast Recipe

April 20, 2015 by Kathryn Alexander

Good morning, all!

What’s the best part of waking up? Folgers in your cup? Community Coffee, in my case, but also BREAKFAST! It would be hard to pick a favorite meal, but breakfast might top the chart.

Breakfast literally breaks the fast of sleeping, and prepares us for the day. I am not dogmatic enough to believe that every single of the 7 billion people in the world must have breakfast, or else he or she will become obese, infertible, diabetic, and cranky.

As a lifter, however, you must realize you are not like the general population. You need more protein than if you didn’t lift, you will do well to drink more water, and you will perform better if you eat with the intent to get effective workouts.

Why Breakfast is Important

Now, food is not only fuel. That term kind of bothers me, because we aren’t little untasting robots who refuel our body with an unmeaningful blend of macronutrients poured into our fuel tank. As you know, I’m southern. Meals are important to me!

That said, food can make or break a workout.

Many prep coaches advise fasted cardio in the morning. Competition prep is a whole different animal, and that’s a whole ‘nother blog post! But even competitors will tell you, you will have a better workout when you are not in a fasted state, so fuel your workouts properly to prioritize your workouts. If you are purposefully eating in a caloric deficit to lose weight, structure your meals through the rest of the day to reach your goal number of calories.

It is of utmost importance to eat so that you can get a good, hard workout! Eat at the right time so you can get the best workout for the best adaptation (i.e., results!).

Timing of Breakfast in Relation to Training

If you workout immediately upon waking up, you will not have  time for multiple meals before. In that case, have some carbs and protein even if it is a shake or smoothie, and even if it is a smaller amount.

If you are a mid-day exercise, you will have a better workout with a meal or two in your belly before you lift, so it will help you to begin with breakfast.

So here we go: here is the ultimate, easy to make, protein packed southern breakfast. I eat this every morning. The only exception is that I don’t always add avocado, either because I’m out and need to make a grocery run, or I choose to get all this meal’s fats from egg yolk.

The Ultimate Breakfast

Prep time: 10 minutes, if you’re good like me. Maybe 15 til it becomes habit.

Macros: Protein 31 g, fat 8 g, carbs 30 g. 316 calories total.


breakfastingredients.jpg

Ingredients:

  • 3 large eggs
  • 2 slices turkey bacon
  • 2 oz mushrooms (about 2 medium)
  • 2 oz tomatoes (about 6 cherry tomatoes)
  • avocado
  • Tony Chachere’s seasoning
  • 1 packet instant grits
  • Pam spray or olive oil
  • salt & pepper

Gather all your ingredients, because I mean it when I say this recipe is easy and fast. Spread a small amount of olive oil on the pan, or spray Pam on the pan over the sink, so you don’t also coat your entire stove top. Place the turkey bacon strips in the pan, then wash the mushrooms and tomatoes.

Dry the mushrooms and tomatoes off, and slice them. The mushrooms saute better when they are sliced into thin strips, and the tomatoes are best halved. Add the mushrooms and tomatoes to the pan. Flip the bacon.

Boil a cup of water. If you do this on the stovetop, you might want to start before you even prepare the bacon. I use the microwave and it only takes 1-2 minutes.

Continue to scramble the eggs until they are done.

You’ll love this part if you’re from the south, or if you’ve discovered grits. Add the scrambled eggs and vegetables to the grits. Mmm delicious.

Add 2 or 3 slices avocado and salt to taste.

Here is your finished product of the ultimate, quick and easy, southern protein packed breakfast. Bon appetit!

ultimate-breakfast.jpg
The finished ultimate breakfast: eggs, bacon and veggies.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Filed Under: Nutrition & diet, Recipes Tagged With: recipes

How to Love Vegetables: a Delicious, Healthy Dinner Recipe

February 24, 2015 by Kathryn Alexander

How to love vegetables: a delicious roasted Brussels sprouts and Italian baked chicken recipe.

Fruit is proof that God loves us. I love fruit. It is so delicious, easy to carry, and requires no prep. I have to ration my fruit because I’d eat 15 pieces a day if I didn’t stop myself.

Vegetables, on the other hand… yuck. They require ranch dip or preparation, then end up soggy and smelly.  

As an adult, I have made a concerted effort to eat vegetables. The effort is well worth it for the payoff, especially for active people. After the trouble we go through to exercise, eat enough protein, and drink enough water, it makes sense to do everything we can to take care of our bodies in other ways.

Like eat vegetables.

Brussels sprouts

After experimenting with many different vegetables, recipes, and preparation methods, I finally hit the jackpot: baked Brussels sprouts.  Half of you have probably done this before, but I just discovered it and cannot get enough.  

Add in a well seasoned baked chicken, and you’ve got a complete, healthy dinner.  Try this out and let me know how you like it!  I love to hear other people’s cooking tips and tricks!

Oven Baked Italian Chicken and Roasted Brussels Sprouts 

Serves 2

  • 2 chicken breasts, not frozen
  • 3 tbsp. olive oil
  • 1 1/2 pounds Brussels sprouts
  • 1 tbsp Parmesan cheese
  • nonstick cooking spray
  • Italian seasoning
  • 1 tbsp. dried oregano
  • sea salt
  • pepper
how to love vegetables

Preheat oven to 375.  For easy cleanup, line 8.5 x 12” pan with aluminum foil and spray with nonstick cooking spray.  Place chicken breasts on foil and drizzle 2 tablespoons of olive oil on chicken, coating both sides.  Sprinkle Italian seasoning and dried oregano on both sides of chicken.  Set timer to 30 minutes and place chicken in oven.

Thoroughly wash and dry Brussels sprouts.  Trim the end off and discard.  Cut the sprouts in quarters and place in large bowl.  Add 1 ounce of olive oil and a dash of Kosher salt, and toss to evenly coat all sprouts.  Add to oven.

Ensure chicken cooks to an internal temperature of 165 degrees.  Food thermometers are the safest way to cook, but if you do not have one, cut through the thickest part of the breast and be sure the meat is not pink.  Don’t hesitate to put it back in the oven for a few more minutes.

Brussels sprouts will be done in approximately 20 minutes.  They will be browned on the outsides, and outer leaves will be crisped.  Feel free to test 1 or 2 or 5 to see.  🙂  Coat with 1 tablespoon of Parmesan cheese before serving.

1 serving (approximately 5 ounce chicken breast and half the sprouts) is 17g fat, 20 g carbs, 33 g protein, and 373 calories.

Brussels sprouts done

How Do You Love Preparing Vegetables?

Let me know – I’d love to hear your recipes and try them! Email me at kathryn@kathrynalexander.com

Want More Recipes?

Try these:

Texas Trout

Grilled venison fajitas


 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.


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Filed Under: Nutrition & diet, Recipes Tagged With: recipes

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