Recipe: Egg and Cheese Breakfast Burrito

4 06 2010

One excuse I hear all the time for skipping breakfast is, “I don’t have time to eat breakfast.”  This is nothing more than an excuse; and excuses won’t get you results.  The following recipe only takes 3 minutes from start to finish to prepare.  Lack of time can no longer be your reason for not eating breakfast!

Egg & Cheese Breakfast Burrito

(Yield:  1 serving)

Prep Time: 2 minutes

Cook Time: 1 minute

Ingredients

1 Large Whole Wheat Tortilla or Wrap

1 Egg

¼ Cup Liquid Egg Whites

2 TBSP Shredded 2% Cheddar Cheese

2 TBSP Mild Salsa

Directions

  1. Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel.
  2. PRESS tortilla into bowl.
  3. In another bowl, beat the egg and egg whites gently with a fork until blended.
  4. Pour egg mixture into center of tortilla.
  5. Microwave on high for 30 seconds; stir.
  6. Microwave on high for another 30 seconds.
  7. Remove tortilla with paper towel liner from bowl to flat surface.
  8. Top egg with cheese and salsa.
  9. Fold bottom of tortilla over egg, then fold in sides.

Nutritional Information per serving

Calories   345 Carbohydrates   35g Fiber  7g Protein   22g Fat 13g Sat. Fat   4g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Common Mistake #3: Skipping Breakfast

2 06 2010

We’ve all heard it – breakfast is the most important meal of the day.  This saying holds true because of the length of time that you go without eating prior to breakfast.  It is called breakfast because you are “breaking a fast”.  Assuming that you get the 7-8 hours of sleep that you need, you will most likely go 10-11 hours without eating.  Your body is still burning calories while you are sleeping.  So, where are these calories coming from?  Most come from carbohydrate stores in your liver and muscle.  You will also get calories from the breakdown of muscle and a little fat.  When you wake up, you start burning more calories.  You will have used all of the carbohydrates from your liver by this point, so the process of breaking down muscle speeds up.  Eating breakfast will stop this process and start refueling and repairing muscles. But skipping breakfast sets you up for losing muscle.  In addition, by skipping breakfast, you are more likely to be overly hungry later. And thus, you are more likely to overeat at lunch and/or dinner.  “Backloading” or eating more at the end of the day than the beginning is associated with less muscle mass and higher amounts of body fat.

Another benefit of eating breakfast is increased mental awareness.  Numerous studies have examined students who regularly eat breakfast vs. those that regularly skipped this meal.  Those who ate breakfast consistently outperformed those who skipped.  These results are explained by the fact that breakfast provides fuel for the brain.  Your brain runs on glucose.  All carbohydrates that you eat are converted to glucose and absorbed into the bloodstream.  This provides the energy your brain needs.  It allows your brain to function optimally, making it easier to concentrate, comprehend, and remember what was discussed in class.

Bottom Line:  Eat breakfast daily.  Include carbohydrates (fruit, cereal, or bread) to fuel your brain and refuel your muscles.  Also include protein (eggs, milk, yogurt) to repair muscle.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Five Common Mistakes Athletes Make…

17 05 2010

Athletes can sabotage their hard work by making any of these common mistakes.

  1. Recovery after training and competition is not taken seriously.
    Protein and carbohydrate recovery after a training or workout session are essential in order to gain the benefits of the workout.  Consuming carbohydrates after a workout are needed to replenish stores in the body that were used up.  When working out, muscles are damaged.  Consuming protein after a workout helps to repair those muscle tissues faster therefore decreasing the amount of breakdown and getting the most out of the workout you just completed.  Recovery is crucial in reaping the benefits from your hard work.
  2. Inadequate amount of sleep.
    Inadequate sleep has also been shown to decrease muscle gain and increase fat gain.  Lack of sleep is associated with decreased levels of growth hormone and increased levels of cortisol.  Aim for 8 hours of sleep each night.  Getting enough sleep is imperative for the body to maintain optimal function.
  3. Skipping breakfast.
    If you skip breakfast, you are more likely to be overly hungry later. And then, you’re more likely to overeat at lunch and/or dinner.  “Backloading” or eating more at the end of the day than the beginning is associated with less muscle mass and higher amounts of body fat.
  4. Inadequate consumption of fruits and vegetables.
    The vitamins, minerals and antioxidants in these foods will help with recovery from strenuous workouts and competitions as well as keep your body healthy to ward off illness.  They also provide fiber and an additional source of water for hydration.
  5. Inadequate fluid intake.
    Plan ahead and carry a water bottle with you.  Divide your weight in half.  This is the minimum amount of fluid ounces you should strive to drink daily.  Alcoholic beverages do not count.  The more you workout out, the more you need drink in addition to this.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Banana Raspberry Smoothie

9 04 2010

Besides being a great post-workout drink, smoothies can be an excellent choice for breakfast on the go. This smoothie provides plenty of vitamin C, potassium, fiber, and anthocyanins. Anthocyanins are what give raspberries their rich red color. Nutritionally, they have unique antioxidant properties. So, enjoy this smoothie on your way to a healthier you.  Need more protein in your smoothie?  Choose the high protein version and get 31 grams of protein.  Great as a post-workout beverage following weightlifting, the additional protein aids in muscle repair.  Looking for a meal replacement?  The high protein version of the Banana Raspberry Smoothie would be a great choice; the additional protein is more filling and provides the additional calories needed for an entire meal.

Banana Raspberry Smoothie

(Yield: 1 serving)
Ingredients:
1 Banana
1 cup Raspberries, frozen
¾ cup Orange Juice
6 oz Light Vanilla Yogurt

Directions:
1. Blend all ingredients on high until smooth.
2. If consistency is too thin, add ice.

Nutritional information per Serving:
Calories 330 | Carbohydrates 76 g | Fiber 11 g | Protein 10 g | Fat 1 g | Sat. Fat 0 g

Banana Raspberry Smoothie (High Protein Version):

In addition to above ingredients, add 1 scoop of vanilla whey protein powder.

Nutritional information per Serving:
Calories 450 | Carbohydrates 80 g | Fiber 11 g | Protein 31 g | Fat 2 g | Sat. Fat 0 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.