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  1. #1
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    Need some Breakfast help please.

    Having some trouble with energy, feeling weighed down since I started to change my breakfast meal, looking for some suggestions on what I can try next.

    In the past I would eat 2 fried eggs and a bagel for breakfast, probably 5 times a week. A couple months back I cut out the 2 fried eggs and would just eat a bagel or a couple egg whites. A few weeks ago I decided to give oatmeal a try, I usually get it here at work and add cranberries/raisins to it and while it is quite delicious I feel like crap until lunch, I have almost 0 energy and I feel weighed down. I tried Green Tea and it does not do much for me.

    Any ideas on what to have with the oatmeal or maybe I should cut my portion in half and have a piece of fruit with it instead?

    Thanks for any advice you can offer

  2. #2
    Senior Member goldfinch's Avatar
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    Why did you cut out the eggs? Do you use milk with your oatmeal? Nuts?

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    I find if I have too many carbs in the morning I don't have energy for the day so I usually have egg whites with some chili powder and spices on them and some sauteed spinach or greens. We often cook up some steel cut oatmeal early in the week and reheat it with some dried fruit and I'll add a small (1/2c) portion to breakfast when I feel I need to bulk it up a bit. If we have leftover beans I'll sometimes have those. Egg whites can be pretty boring so if we're scrambling eggs I'll use 2 egg whites and an egg since the yolk has a lot of flavor. Another thing that helps is adding some fat after you cook, a tiny bit of butter or sour cream or some other fat added after cooking adds much fewer calories than cooking it in and it adds lots of flavor if you add a small touch at the end. It's like salads, a salad with just vegetables doesn't last, a salad with a small amount of meat, cheese or nuts can be a good meal. If you must have a bread product, look at different crackers or a slice of toast. Other options that work for me are cucumber and onion mixed with 2% yogurt and a ******* (water crackers or different options my favorites are ones with fennel or rosemary) and some lowfat cheese. We often make stuff up at the beginning of the week so it can be grabbed on the go. Spices go a long way towards making stuff appetizing.

    Watch out for the bagels as they are high calorie without much reward. What also helps is having a small portion of nuts (1/4c) for a morning snack. The key for me is lots of fiber and protein. If you're not snacking it probably contributes. My morning usually goes, egg whites and greens for breakfast, nuts and a piece of fruit for morning snack, salad or leftovers for lunch, a fruit & nut bar for afternoon snack and a light dinner (a piece of fish & vegetables or something like that.)

  4. #4
    Senior Member Black wallnut's Avatar
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    Perhaps try one egg and a sourdough english muffin. One egg gives balanced nutrition, sourdough digests slower so it is on the 'beeter' end of the glycymic (sp?) index.


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  5. #5
    Zeusmeatball Push's Avatar
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    You took the protein out of your breakfast, add some back in and I bet you feel better.
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  6. #6
    BIGWOLF ajbeck21's Avatar
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    I had 3 fried eggs ''olive oil of course'' 2 slices of wheat toast and some pan seared ham. I rarely have breakfast like this. Mostly I stop for a large dark roast coffee, no breakfast or lunch. I too generally feel run down and sluggish. I wonder why???

  7. #7
    Senior Member phlydude's Avatar
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    If you want the oatmeal still - look for this:
    http://www.quakeroats.com/products/o...iety-pack.aspx

    1 packet will give you enough protein (7 g - equivalent to 1 egg or 1 oz of fish or lean meat) to start off the day and the glycemic impact is low because of the nature of the oats and the fiber they contain

    This with a piece of fruit should be a good breakfast - banana (should really eat 1/2) or small orange or apple
    Berries are great too...no limit on them
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  8. #8
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    @goldfinch, I cut them out because of the constant "you should not eat that many eggs" I had to hear everyday, so now I will have em once a week. I get the oatmeal from the cafeteria, they make it in a big pot each morning, I am not sure if they use milk. I would usually only add cranberries and raisins.

    The bagel was the hardest thing to give up to be honest, NY bagels are just too good

    @Black Walnut, maybe I will try one egg and wheat toast with some fruit as well.

    @phlydude I will give that a try as well.

    Breakfast is the big problem so I am willing to try a bunch of things until I can find a good balance.

    Thanks everyone!

  9. #9
    Senior Member goldfinch's Avatar
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    Eggs are high protein, low fat (unless you fry them in too much oil). They are good for most people. The yolks have a lot of cholesterol, but it raises cholesterol only in certain people. http://www.wellnessletter.com/html/w...tured0308.html has a very, very brief summary of some of the studies:

    You may be surprised to learn that dietary cholesterol, found in animal foods, raises blood cholesterol in only about one-third of people. And, as shown in some egg studies, dietary cholesterol causes the body to produce HDL ("good") cholesterol along with LDL ("bad") cholesterol in these "hyper-responders," thus helping offset potential adverse effects. Moreover, the LDL particles that form are larger in size—and larger LDL particles are thought to be less dangerous than small ones. In studies at the University of Connecticut, for example, eating three eggs a day for 30 days increased cholesterol in susceptible people, but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which suggests no major change in coronary risk.


    If you want to reduce the number of eggs and eat the oatmeal, reduce your portion and adds some nuts.
    More significantly, eggs do not appear to contribute to heart disease in most people. A pivotal study from Harvard in 1999, of nearly 120,000 men and women, found no association between eggs—up to one a day—and heart disease, except in people with diabetes. Nor did it find a link between eggs and strokes. Studies since then have similarly vindicated eggs, including a Japanese study of more than 90,000 middle-aged people in the British Journal of Nutrition in 2006, and a study in 2007 from the University of Medicine and Dentistry of New Jersey, which both found no link between frequent egg consumption and heart disease. In light of these findings, recommendations about eggs have changed over the years, and cholesterol guidelines, in general, are being rethought.



    You could reduce the frequency of the eggs and have oatmeal with nuts and/or milk.

  10. #10
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    @goldfinch,

    thanks for the info, I appreciate it.

    Will first try milk and nuts in the oatmeal and see what happens.

    But like others have said can always try one egg and 1/2 oatmeal or add fruit in as well.

  11. #11
    Senior Member snowman40's Avatar
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    1 hard boiled egg, slice of Kraft American Cheese and wash it down with water, iced tea or Trop 50 No Pulp OJ. I then commute to work on my bike and am fine until lunch time. Oddly, I need a snack in the middle of the afternoon, but not in the morning.
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  12. #12
    Senior Member McCallum's Avatar
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    Keep the protien in the breakfast. If you need to add protien to the oatmeal try nuts (as has been said) or nut butter (peanut butter; almond butter or whatever.) I would stay with the egg(s) unless you are using to much fat to fry or are that "person" for whom eggs are bad for the cholestrol! Look for other protien sources as well. Looks like the weight control oatmeal has the highest protein but with added nuts to the other they would work. I eat ceral most mornings with milk and coffee with milk and sweetner only because I do not want to take time to cook eggs; I have hard boiled a dozen so there are eggs cooked in the frig and that makes an easy grab and eat food/snack. Then again I have found that a serving of protien will stop me from bingeing!

  13. #13
    2nd Amendment Cyclist RichardGlover's Avatar
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    On long-ride days (e.g. 100+ miles), I start the day with a bowl of oatmeal mixed with peanut butter.

    1/4 cup quick oats.
    1/2 cup water.

    Add about a tablespoon of peanut butter. Mix and eat.


    I can't eat more than that. The slow-burn carbs of the oatmeal + the protein and fat from the peanut butter seem to keep me going.


    When I eat oatmeal by itself, I feel full for several hours... and then feel suddenly ravenous.
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    rock: have you been working out? I ask because a lot of times, if you stop working out, it is easier to get slugish, especially in the morning. and are yo ueating every two hours?

    For breakfast I have kashi ceral with soy mlk and a banana. For snack I have v8 and almonds. For lunch, it depends but it is always protein, veg and sometimes carbs like cous cous or wild rice. For snack I have a protein shake made with soy milk or a yogurt and some ruit. For dinner, I will have protein and veggies. Dont do carbs in the evening for me and for a snack, usually fruit or pudding.

    This works for me. What doesnt work is simple white carbs like the bread and bagels and such. I tried before and it made me slugish.

  15. #15
    Senior Member squirtdad's Avatar
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    My most common breakfast is 1/2 cup of egg beaters, some salsa and 2 pieces of california protein bread http://www.alvaradostreetbakery.com/...tail.php?id=27 second common is trader joe quick steel cut oats..... with a little sugar and lots of cinnamon....maybe a handful of almonds added.

    this works well for me.

    it sounds like you need to add midmorning snacks also
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  16. #16
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    My 100 mile breakfast.



    Tried oatmeal....does not last very long for enegry for me.
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  17. #17
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    I just have a bowl of high-fiber cereal with whole milk. Calcium, protein, fiber & carbs all in one simple bowl. Plus it keeps me full longer and provides sustained energy without feeling weighed down. (Also makes you... regular.) ;-)
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  18. #18
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    @Isaac, nothing has changed recently except for my breakfast switch. I ride after work as I have to be out of my house at 6am M-F, I don't have it in me to get up at 4am to ride.

    I think my problem is I am eating to much of the actual oatmeal, I get the $1.00 bowl but it is 4 hefty scoops out of the pot...I will try half portions with either nuts/peanut butter and see how that goes since I do enjoy the oatmeal.

    They use spray to cook the eggs at work, not sure what type as it's a generic white label...so it should not be too bad.

    I am going to give a few options a try and see what works best, I really appreciate all the information and suggestions!

    That 100 mile breakfast looks delicious!

  19. #19
    Not safe for work cyclokitty's Avatar
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    My breakfast is a bowl of Go Lean crunch cereal with yoghurt (I switch between 2% with the sweet jam goo and no fat unflavoured Greek yoghurt), 1 egg scrambled and cooked in olive oil, and 2 strips of turkey bacon. I'm not a big fan of fruit -- it tends to make me hungry, no clue why -- but I do like pineapple and when they are dirt cheap in the grocery store I'll buy one. I skin, core and hack apart the pineapple and it'll last about 4 days shared between two people. This keeps me going until lunch.


  20. #20
    Senior Member david58's Avatar
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    Try the real eggs, drop the bagel. Maybe even some cheese on the eggs. Will stick to your ribs, and about mid-morning have a small protein snack. The carbs in the morning will drop you when you've burnt em up.
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  21. #21
    Senior Member Mithrandir's Avatar
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    Quote Originally Posted by Push View Post
    You took the protein out of your breakfast, add some back in and I bet you feel better.
    I concur with this. I have a few slices of ham and cheerios. Without the protein I feel like crap.

    I eat a serving or two of nuts about 2 hours later as well.

  22. #22
    Senior Member nkfrench's Avatar
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    My favorite weekday breakfast is old-fashioned oatmeal (microwaved) with cinnamon and real cranberries. After cooking I stir in a 6-oz nonfat vanilla yogurt and sprinkle on almonds. That, and the large cafe latte (homemade w/ skim milk) keeps me happy for hours. It is definitely one of my comfort foods. Instant oatmeal doesn't appeal after having the good stuff; craisins are a necessary substitute for fresh/frozen cranberries most of the year. I have some steel-cut oats to try when my supply of old-fashioned oats is gone.

    Before morning rides, I stick to a Starbucks coffee energy drink, 12-oz diet coke, and maybe a power bar if I'll ride more than 90 minutes. Pre-ride pitstop is mandatory. I always take along hammer gel and water on rides. I find that a large breakfast just makes me really sluggish and uncomfortable during intense exercise. For half-centuries, will just plan to get more calories during the ride.

  23. #23
    car-less monkeydentity's Avatar
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    i switched from all kinds of delicious breakfast items that made me fat to cold oatmeal with milk(goat milk is the best) and blueberries(ideally a couple little bits of pomegranate too), and i usually have a cup of coffee(i drink it with a lot of milk...so altogether about 2 servings of milk, protein, w breakfast). I eat again in 2-4 hrs. the fiber is supposed to keep you full for longer but i'm not so sure about that, at least in my case. Alternatively, I like like Fage (greek yogurt, super high in protein, 0% fat but still super creamy) with blueberries and raspberries. I HAVE learned that when you start eating healthier, smaller meals, you get hungry more quickly. I take fruit with me everywhere, and sometime nuts. eat a little something as soon as you get hungry to hold you over, that keeps my energy up and it keeps my head on straight when it is mealtime (so i don't mess up my diet). hunger makes a sane dieter weak, don't let it getcha! hope this is helpful.

    see also: http://www.bikeforums.net/showthread...r-s-super-food!
    Last edited by monkeydentity; 10-27-11 at 09:41 PM. Reason: decided to make a new post about FAGE...see link

  24. #24
    Humvee of bikes =Worksman Nightshade's Avatar
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    A good Breakfast that will carry you to lunch and not weigh you down is Peanut Butter whole wheat (not brown bread, WHOLE WHEAT!) toast.

    Toast two slices of any bread with whole wheat as the FIRST ingredient, then butter (yes, REAL Butter!) the toast, then apply a medium thick layer of peanut butter to both slices of buttered toast, put the two slices into a sandwich for a good al'round real food breakfast!!!

    Quick to make ,portable, and doesn't need refrigeration and is good for you anytime year 'round

    I eat oatmeal sometimes but I always had some protein on the side so it's a balanced breakfast.
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  25. #25
    pbd
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    Bagel + peanut butter + honey. Recently switched to this on a camping/cycling trip where I couldn't reliably keep stuff cold so I needed non-perishables, and it REALLY worked for me.

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