PHOTOS COURTESY OF SOPHIE BIBBS.{ YOUR EXCUSE }^❝
BREAKFAST MAKES ME
SLEEPY LATER
❞
Don’t get us wrong: We love cinnamon
rolls and fruity flakes as much as the next
girl, but traditional morning goodies like
muffins and sweet cereals (don’t even get
us started on doughnuts) can seriously
spike your blood sugar, causing that
afternoon crash.
The first meal in the morning sets the
tone for the rest of the day—meaning if
you’ve loaded up on sugar at breakfast,
you’re way more likely to grab a sweet
snack before lunch, says health coach
Sophie Bibbs. Instead, start off with plenty
of protein, complex carbs and healthy
fats, like a banana-kale smoothie with
pea protein powder or a bowl of oatmeal
with almond milk, cinnamon and pecans.
BREAKFAST OF CHAMPIONS
Continued from page 64
{ YOUR EXCUSE }^❝
I CAN’T EAT BEFORE
MORNING PRACTICE
❞
Those super early swim practices don’t
allow much time for wolfing down a
waffle, and besides, it’s no fun digesting
breakfast during butterfly drills. “Eating
before a morning workout helps to wake up
your body and give you fuel,” says nutrition-
ist Mary Phelps. “If you can only stomach
something small, try a granola bar without
a lot of added sugar.” Aim for under 4
grams, which is equal to 1 teaspoon.
And don’t forget to fuel up post-
practice, Phelps adds. She recommends a
fruit plus a nutty spread, like apple slices
with sunflower seed butter. “Your body can
easily use the fruit sugar for energy and
needs the protein and fat to recover from
the workout.” Make sure to hydrate, too!{ YOUR EXCUSE }^❝
I WAKE UP TOO LATE
ON THE WEEKENDS
❞
We can’t fault you for sleeping in on a
Saturday. But if you’re snoozing straight
through your morning meal, you’re not
doing your body any favors. An extra hour
or two is no big, but try to wake up when
you’ll still have some time before lunch.
Then, grab something small, like jerky
(Dr. Beurkens recommends the meat sticks
from Epic or Chomps) and a hard-boiled
egg, which pack in the protein—powering
you up with quick energy. Big into brunch?
Great, just opt for veggies where you can
(i.e. Eggs Benedict with asparagus vs. choc-
olate chip pancakes drowned in syrup). But
don’t stress—the most important part of
breakfast is slowing down to actually enjoy
what you’re eating. Dig in!NOT-SO-BASIC BREAKFASTS
SOPHIE BIBBS SHARES THREE QUICK AND YUMMY RECIPES TO KICK-START YOUR MORNINGINGREDIENTS 1/2 cup rolled oats • 1 tbsp
chia seeds • 1/2 cup almond milk • 1 tsp
maple syrup or stevia • 1 tsp cinnamon •
1/3 cup blueberries and/or raspberries
EXTRAS 1 tbsp ground flaxseeds • 1 tbsp
goji berries • 1 tbsp nut butter DIRECTIONS
Mix oats, chia seeds, milk, syrup or stevia
and cinnamon in a container. Put in the
fridge overnight. In the morning, top with
berries/extras and eat (or take the pot
with you for breakfast on the go).INGREDIENTS 1/2 cup peanut or almond
butter • 1 cup rolled oats • 1/3 cup semi-
sweet chocolate chips • 4 tbsp maple
syrup • 1/4 cup chopped nuts (macada-
mias, pecans, almonds or walnuts) DIRECTIONS
Add all ingredients to a medium bowl and
stir to combine. Using your palms, roll
into 1-inch balls (you should have about
12). Place in a covered container and let
chill in the fridge for 30 minutes. Eat 1-2
balls on the go and pack some for later!INGREDIENTS 1 cup almond or oat milk- 1 tsp raw cacao powder • 1/3 cup chia
seeds • 1 to 2 tsp maple syrup, to taste •
1 tsp cacao nibs • A couple sliced straw-
berries or blueberries
DIRECTIONS
Put all ingredients in a small bowl or jar,
except for the cacao nibs and berries, and
mix well. Let sit for 30 minutes, stirring
every 5 minutes, until mixture has gelled.
Top with cacao nibs and berries, then
serve and eat immediately.Overnight Oats Energy Balls Chocolate Chia Pot
Makes
one
servingMakes
one
Makes serving
12
ballsGL AUGUST | SEPTEMBER 2019 75