Breakfast Carb-loading: Stovetop Oatmeal in Five Minutes

Oatmeal_BlueberryThink oatmeal is just for kids? Think again. It’s a delicious, healthy meal that will keep you energized all morning long while avoiding the ups and downs high-sugar breakfasts often provide—and that includes things like white toast, muffins, non-whole grain cereals and bagels, etc. And, if you’re not making your own oatmeal, putting it together on the stovetop takes just five minutes and two ingredients. While lower in protein than my other regular go-to breakfast, which is peanut butter on whole grain toast, it’s the right choice when I’m gearing up for a long workout. In other words, for carb-loading. In case you missed last week’s post on the classic carb-loading dinner pasta and tomato sauce, I’m currently training for the Boston Marathon, you see, so I’m even more conscious about my diet than usual to ensure I keep my carb intake up as fuel for my long runs.

For all of you already eating oatmeal, fabulous! Most people don’t get enough whole grains, which, despite the gluten-free and paleo fads, are highly nutritious. And, if you do have real gluten issues, oats are generally safe from that perspective, too. Whether you like rolled or steel cut (which are extra tasty but don’t provide significantly more nutrition and take a lot longer to cook) you’ll get all the nutritional benefits whole grains like oats provide. So get your oats and perhaps a few other ingredients you like to make it fun and tasty—my favorites are chopped apples, blueberries, or raisins—and start your day with the energy you need.

To watch a short cooking video and learn more about the many health benefits of oats, click here.

And guess what? This is one of my favorite breakfasts even when I’m not marathon training.


One thought on “Breakfast Carb-loading: Stovetop Oatmeal in Five Minutes”

  1. Hey I am just curious what do you think of this quote about eating breakfast? Here is a direct quote from a blog I have been reading (I also have his book):

    “Here’s what happens with your hormones around 7 AM. Your cortisol levels elevate naturally through the night[1-9], eventually peaking[2, 9-14]. Of course, the common misperception is that cortisol is catabolic, and without food, your body will start to eat its own muscle. This is incorrect. When something is catabolic, this only describes the process of material being broken down for energy. When cortisol acts without elevated insulin levels—without being constantly elevated the way it is during chronic stress—it triggers the breakdown of triglycerides into free-fatty acids (FFAs) for metabolization, and triggers lipolysis[1, 2, 14-28]. In the morning, cortisol actually accelerates fat burning.

    Your body’s main hunger control hormone is ghrelin[32]. It’s released in a pulsatile manner throughout the night, and it peaks when you wake[29-31]. This incites hunger, but ghrelin also potently stimulates the release of growth hormone[33-44]. As this happens, and growth hormone levels increase, your body releases more fat to be burned as fuel[45-49] and decreases the destruction of protein for use as fuel[50]. When you don’t eat carbs at breakfast (or more specifically, don’t spike insulin levels), your growth hormone levels peak approximately two hours after you wake up[51].” – D. H. Keifer

    I was just curious, I have looked up numerous journal articles that backed him up but I never know what to believe with all the research out there :/

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