Jessica shares some of her favorite breakfast meals and fat burning secrets!

Oatmeal with apples and almonds
Oatmeal with apples and almonds

It may sound cliche, but breakfast is the most important meal of the day. ?Breakfast literally jump-starts your metabolism, and fuels the body and?brain in order to enhance brain function and performance. ?For those who skip this vital meal are actually doing their bodies a great disservice and here’s why.

Reason one for getting on the breakfast bandwagon

Skipping breakfast actually slows down your metabolic rate and the other listed functions. Reason being, your body has already been in a fasted state for several hours (during sleep), and has depleted the bodies energy stores for repair, growth and recharging for the next day. ?In short, without breakfast the body struggles with?getting out of a storage state and into a?fat burning state.

What’s the next fat burning step?

When choosing breakfast, make sure your choice is not full of sugar and processed ingredients.? Many cereals that claim to be healthy are not true health foods.? This is why one needs to read the labels and do a little research (checkout this article on sugar and it?s aliases).

The main ingredients are listed first, and as mom said, if sugar and high fructose corn syrup are at the top, you shouldn?t buy it. Remember, making the right choices in the morning can start one?s day off right and continue throughout the entire day.? Generally, one follows the pattern of what they started their breakfast with.? So, keep the nutritious trends going throughout the whole day and on into the next.

7 Day Sugar Detox

More healthy choices

So, what items are healthy choices?? Whole food, fresh and organic options are always best.? Having a lean protein, complex carbohydrate and a healthy (unsaturated) fat is the best combination to rev up your metabolism and give you optimum performance in your job, workout, or whatever your day entails.

Healthy protein options are always egg whites, lean meats (game meats and fish), unsweetened low fat Greek yogurt, low sugar/low calorie protein powder (plant based and whey protein isolate are Jessica?s recommended choices).

Healthy complex carbohydrates are oats, whole grains, sweet potatoes, yams, brown rice and fruit.? Fruit has components of both simple carbohydrates and complex carbohydrates, so it is best consumed in the morning or post workout if you are trying to lose body-fat.

Healthy fat options are nuts, seeds, avocado, nut butters, coconut oil, and olive oil.? Consuming a whole egg on a daily basis is a good source of fat as well.? The egg does consume 186 mg of cholesterol, however a healthy individuals recommended daily consumption is 300mg.? That means just limit your amount to 1-2 eggs per day.

As always, drink plenty of water throughout the day. ?Being hydrated makes burning body fat and every other bodily function a million times easier. ?So put down that soda or red bull and stick to H2O (here are some more reasons why).

In addition, check out Jessica’s recommended breakfast options below.


1. ? cup oats (measured dry) cooked with water and topped with Truvia (natural zero calorie sweetener) and cinnamon, with one whole egg and three egg whites.

2.? 1/3 cup oats (measured dry) cooked with water, topped with ? chopped apple, 13 raw almonds, Truvia and cinnamon. Served with four scrambled egg whites.

3.? Jessica?s Morning Smoothie and 13 almonds.

  • ? ? ? 1 scoop plant based protein (I like Garden of Life)
  • ? ? ? 2 cups spinach
  • ? ? ? ? cup blueberries
  • ? ? ? 1 cup unsweetened almond milk (30-40 calories/cup)
  • ? ? ? 4 ice cubes

Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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