Tuesday, January 17, 2012

Let's Talk Breakfast

Hey there Everybody, this is Rowdy Roulette,

Over the next few weeks, our goal is to share with you tips and tricks and answer any questions about having a better nutrition plan to fuel your bodies as well as ours for optimum performance on and off the track.

The next 90 days Krissy and I committed to each other to achieve our personal BEST results. We both are working with trainers as well as each other to stay accountable, (yes even coaches need accountability buddies) I look forward to taking you on this journey with me/us.

So, how do you start your day off? Do you eat first thing in the morning? Do you work out? OR do you just hit the ground running? I’m curious to hear what you do. I KNOW we’ve all heard and know that breakfast is the most important meal of the day. But for most of us we are busy in the mornings, rushed for work, school, the gym whatever it is. So we just skip it and plan to make up for it later. You can’t really make up for your breakfast when you skip it.

Being a single mom with three boys mornings are so hectic at my house I have to have something fast and easy in the morning to eat. It also has to be packed full of minerals and vitamins as well as good complex carbs and proteins. I want that kick off to my day. I currently have skates on my feet a minimum of four times a week and am in the gym 4 days a week so I count on my nutrition to keep me going.

For those who like to geek out on stuff like blood sugar levels here is an interesting little read..

No Breakfast - When we skip breakfast, blood sugar drops below the normal level, leading to cravings and a drop in energy. To deal with cravings, we usually revert to snacking on simple carbohydrates, causing a fast rise in blood sugar levels and a substantial insulin emission. The insulin removes most of the sugar from the blood and turns any excess into fat. Our body, now low in blood sugar, experiences further cravings and a drop in energy. This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.

Make sure to start your mornings with something that has minerals and vitamins, complex carbs and protein. I currently have skates on my feet minimum of four days a week and am at the gym four as well so I count on my nutrition to keep me going and that's how I start my mornings.

Each week we are going to blog about different things, if you have something specific you’d like to talk about here leave us a comment or shoot us over an email.

Hope you have a rad day,



  1. Love this new addition to All Derby Drills! What we do before practice can have such a big impact on how we perform at practice. Thanks for the input.

  2. Rowdy, can you give examples of what foods contain minerals and vitamins, complex carbs and protein? Sometimes I feel like I have an idea of what I *should* be doing but not how to execute it.

  3. Hey There Estrogeena,

    Absolutely!! I think that's the problem most of us face. There's so many options for us. But we aren't sure what will be right for us as an individual.

    Examples off good complex carbs are whole grains, fruits, vegetables. Some examples would be oatmeal, apples, strawberries, broccoli, aspargus, spinach.

    Protein suggesions:Turkey, chicken, fish, seafood, soy. There's also greek yogurt, string cheese, "Small servings of raw almonds" but careful with nuts because it's an easy one for us to over due. :)

    For me, I'm in a hurry during the week so here's what I do. I have a Formula One meal replacement shake with a scoop of protein in it. By having that, I know I'm getting 22 grams of protein, 21 minerals and vitamins combined, and my complex carbs. And BAM I'm fueled for the morning I'm out the door.

    On the weekends, I'm not as rushed I can afford to take the time to make my breakfast. So breakfast on a weekend is 4 Egg whites, spinach, diced peppers and tomatoes.

    If you have questions on what you're eating, and if it's helping to fuel your body for those big games or practices let me know and we can do a quick, free wellness profile to help any of you out.

    Shoot me an email at rowdyroulette.derbalife@gmail.com