Have you jumped on the intermittent fasting bandwagon and started waiting well into the afternoon before you eat your first meal
?
You may want to rethink that habit. Not because fasting is inherently unhealthy, but because as an active woman, you need the fuel for your fierce lifestyle. And for many of you, skipping breakfast just won’t be enough to keep your fire burning day after day.
And what’s more, some will notice they stop getting their monthly menstrual cycle shortly, and others will report serious mood fluctuations.
Why does this happen?
As a woman, your hormones are important. They bring life into this world. Your body has evolved to detect whether or not it's okay to bring another human being onto this planet, and it uses its perception of stress in making that decision.
So, your body is extra sensitive to it.
Remember that fasting (for 16 hours or more) is a stressor for the body.
For some of you, your body will respond to that stressor by cutting back on the processes that are involved in reproduction, such as your menstrual cycle.
(I dive deeper intou exactly when to eat to burn body fat in the Bikini Body Nutrition Guide).
So, what’s the big takeaway?
Reconsider that breakfast meal. Adding it back to your diet could just be the smartest move you could make. You’ll have more energy and all the various systems in your body can kick back into a high functioning state.
You don't have to eat as soon as you wake up in the morning. In fact, I recommend waiting a couple hours. For most of you, consuming your first meal 12-14 hours you finished dinner the night before will be the sweet spot for breakfast.
Here are a few recipes that will do the job perfectly.
Turn to these and you’ll keep your energy high and your mood better than ever.
Red Pepper And Mushroom Frittata
This fast and easy frittata recipe will provide you with a hearty dose of vitamin C along with some calcium thanks to the Parmesan cheese (optional). It’s the perfect low carb meal to get your day off right.
1 cup egg whites
1 whole egg
½ tbsp. olive oil
1 sliced red pepper
½ cup sliced mushrooms
salt and pepper to taste
½ clove garlic, minced
2 tbsp. light Parmesan cheese (optional)
Preheat oven to 350 degrees. Whisk together the egg whites and whole egg. Add salt and pepper and then set aside.
Heat olive oil in a medium skillet over medium heat. Next, add garlic and cook for 1 minute. Add the mushroom and red pepper to the skillet and continue to cook until slightly tender.
Pour in the egg mixture and cook for 5 minutes. Sprinkle cheese over top and then transfer the skillet to the oven and bake for 10 minutes. Let stand a few minutes prior to serving.
Spinach Omelet
Breakfast can be a perfect opportunity to get your greens in, especially if you prepare this spinach omelet. Loaded with vitamins and antioxidants, it’ll help take your health up a notch. Feel free to add in any other spices or herbs as desired.
6 egg whites
1 whole egg
1 cup fresh spinach
¼ sliced tomato
½ cup sliced mushrooms
¼ cup diced onion
½ tbsp. olive oil
1 tsp. oregano
Whisk together the egg whites and whole egg. In a skillet, saute the spinach, mushrooms, and onion in half the olive oil until soft.
Remove from skillet and then heat second amount of olive oil. Once heated, add the eggs, sprinkle with oregano, and then cook for 3-4 minutes, lifting the edges slightly to allow eggs to cook through. Add the spinach mixture to the center of the eggs, top with tomatoes, and then flip one side over the other.
Let cook for 30-60 seconds more and then remove and transfer to a plate. Serve immediately.
Protein Oatmeal With Berries
Oatmeal is a long-standing comfort food for many and this dish combines that with the antioxidant power of berries. This breakfast bowl will deliver a concentrated dose of fiber to keep your blood sugar levels stable all morning long.
1 scoop vanilla protein powder
1/3 cup oatmeal
1/3 cup almond milk
1/3 cup water
¼ cup blueberries
¼ cup blackberries
½ cup sliced strawberries
2 tbsp. slivered almonds
Cook oatmeal according to package directions using 1/3 cup almond milk and 1/3 cup water. Once finished, stir in vanilla protein powder until well mixed. Let stand for 2 minutes to thicken and then top with berries and almonds. Note you may want to add more or less water depending on your own preferences.
Cinnamon Apple Oatmeal
Craving a cinnamon roll? This recipe might just be the next best thing. Rich in fiber, protein, and healthy omega-3 fats, it has just what your body needs to get your day started off right.
1 scoop cinnamon roll protein powder (or vanilla)
¼ cup raw oats
¼ cup unsweetened almond milk
½ cup water
2 tbsp. unsweetened applesauce
½ finely diced apple
2 tbsp. walnut pieces
cinnamon to taste
stevia to taste
Mix together the oatmeal, apple, water, cinnamon and stevia and then microwave for 90 seconds or so. Once finished, stir in the protein powder and applesauce. Top with walnut pieces and then pour on the unsweetened almond milk. Serve immediately.
Creamy Blueberry Smoothie
Blueberries are great for improving mental focus and concentration, so try this recipe out when you have a busy workday ahead. It’s the perfect grab-and-go solution.
1 scoop vanilla protein
1 cup frozen blueberries
½ cup spinach leaves
1 cup almond milk
1 tbsp. almond butter
½ tsp. xanthan gum
3-4 ice cubes
Place all ingredients in a blender and pulse blend until desired consistency is reached. Serve immediately.
PB Banana Chocolate Shake
Gearing up for a big workout this afternoon? This peanut butter banana shake will not only satisfy your craving for something sweet and creamy, but also provide your muscles with a good dose of potassium, carbs, and fats to ensure optimal exercise performance.
1 scoop chocolate protein powder
1 cup almond milk
½ frozen banana
1 tbsp. natural peanut butter
1 tbsp. cocoa powder
1-2 ice cubes
½ tsp. xanthan gum
Place all ingredients in a blender and pulse blend until desired consistency is reached. Serve immediately.
So don’t skip breakfast any longer. Be smart with your meal choices and you’ll soon realize that breakfast still is the most important meal of the day.
And if you want even more recipe ideas and nutrition help, check out the Bikini Body Nutrition Guide
It’s your ultimate source for fueling fat loss and a fit, strong, beautiful body.
Find it HERE.