The substitution solution

Cathleen Kronemer, NSCA-CPT, Certified Health Coach, is a longtime fitness instructor at the Jewish Community Center. 

By Cathleen Kronemer

It has been said many times, many ways, and by now the masses are probably in total agreement: Breakfast is far and away the most important meal of the day. In fact, it happens to be my favorite meal of the day — simply because I love oatmeal. My strict bodybuilding regimen dictates what goes on in the kitchen as well as what happens in the gym, and for me, oatmeal is my body’s preferred fuel of choice every morning.

However, I realize that warm mushy grains might not jump-start everyone’s day. Many breakfast fans favor a fast, take-it-in-the-car-and-go approach to breakfast, and that can work, too…as long as you avoid the fast food drive-through window. While sausage, egg and cheese biscuits are certainly convenient, with a little advance planning you can turn this less-than-healthy entrée into something your body will appreciate, rewarding you with guilt-free flavor as well as energy all day long.

This version takes about three minutes to prepare in your own kitchen, which is likely less time than you would spend in line at any drive-through. Microwave a beaten egg (or egg white, if you are trying to limit cholesterol) for 1-2 minutes. Carefully place it on half of a toasted whole-wheat English muffin, top with a slice of warmed Canadian bacon, and add some shredded low-fat cheese. Crown your creation with the remaining half of the English muffin, and enjoy! 

While you are driving to work, congratulate yourself on having eliminated four grams of saturated fat from your typical morning meal, while having added several grams of high quality, low fat protein along with whole grain fiber. Such substitutions are as abundant as your imagination. Start a new healthy breakfast habit, and become the King or Queen of creative cuisine.