Wednesday, December 13, 2017
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Breakfast Of Champions

Eat like an Athlete and perform like a Beast


By Heather Connell


The iconic brand Wheaties has a long association with sports and has been around for nearly 90 years, best known for its “Breakfast of Champions” slogan. We have all been told “eat your wheaties” and you will be strong like all the athletes on the cereal box. But if your first meal of the day is usually a bowl of sugary cereal from those convenient “healthy” cute boxes, a bagel and cream cheese or a muffin and a cup of coffee — your first meal of the day is going to be a nutrition-free breakfast and certainly not one of a champion. It’s a hormonal roller coaster ride of  heavily-processed, appetite-stimulating and weight-inducing ‘empty’ calories. Rethink the most important meal of the day and nix the wheat, gluten, sugary carbs and cow’s milk and start with a nutritionally-dense meal every morning full of quality macronutrients.

Food is food no matter what time of day, and the morning is a great time to eat Good Food!

Pull quote

” Feed your inner champion, give your body and brain the fuel it requires to take on the day and maybe that next work out”!


2 Recipes that are sure to please!



Southwest Egg Muffins

These muffins are easy and perfect for busy mornings during the week when you need something quick. They are packed with protein and good for you carbohydrates. Top with fresh guacamole for the added fat to fuel your morning.



  • 1/2 pound (about 2 links) Spicy Pastured Pork Sausages, removed from casing
  • 1 cup spinach, chopped
  • 1/2 cup red bell pepper, diced
  • 1/2 tablespoon fresh cilantro, chopped (optional)
  • 1/4 teaspoon red pepper flakes (optional)
  • 1/4 teaspoon sea salt
  • 9 eggs, beaten



  1. Preheat oven to 350 degrees.  Grease a 12-cup muffin pan with coconut oil.  Make sure to grease the pan very well to insure the muffins do not stick to pan.  You can also use a silicone muffin pan, I’ve heard they work great.
  2. In a skillet, place pork sausage that has been removed from its casing.  Break up using a spatula and continue to cook until pork is no longer pink and cooked through.
  3. In a medium bowl, add cooked pork sausage, chopped spinach, bell pepper, cilantro (if using), red pepper flakes and sea salt and stir to combine.  Evenly distribute pork and veggie mix into muffin cups.  Be generous to each cup but do not over flow.
  4. In a small bowl, beat eggs.  Carefully pour beaten egg mixture over pork veggie mix in cups.  Make sure to fill just slightly below rim of cups.  The beaten egg will fill in around veggies so no need to worry.
  5. Bake muffins for 30-35 minutes or until eggs have set.  To check if the eggs have set, give the pan a little wiggle.  No movement than you are good to go.



Banana Cinnamon Pancakes

There are mornings, especially after a tough weekend workout, where I crave a nice plate of warm pancakes. You can still enjoy these cravings with a Paleo lifestyle, of course without the grains and sugar. These pancakes are a favorite in my house.



  • 1/2 cup ripe banana, mashed (about 1 banana)
  • 2 eggs
  • 1 tablespoon almond butter
  • 1 tablespoon maple syrup (optional)
  • 1 tablespoon canned coconut milk
  • 1 teaspoon vanilla extract
  • 1/2 cup almond flour
  • 2 tablespoon coconut flour
  • 1 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon baking soda



  1. Heat griddle or non-stick skillet over medium heat.
  2. In a large bowl add banana, eggs, almond butter, maple syrup, coconut milk, and vanilla and using a hand mixer combine the ingredients until smooth and blended.
  3. Add almond flour, coconut flour, cinnamon, salt and baking soda to the wet ingredients and mix again with hand mixer until everything is incorporated.
  4. Melt a little coconut oil on the heated skillet. Then add about 1/4 cup to about 1/3 cup batter to the skillet to make a pancake size circle.  Allow the pancakes to cook on one side for 3 to 4 minutes.  You do not want to flip the pancakes too soon or they will break apart.  So allow them to cook on one side until golden.  Then carefully, using a spatula, flip the pancake over to cook on other side.
  5. Continue with remaining batter. And AGAIN, these will need to cook on the skillet longer than traditional pancakes so be patient.  I know it’s hard, but I promise it will be worth it.  Also, keep the heat on medium to avoid them from burning.
  6. Top with topping of choice and enjoy!

Makes about 4 to 5 pancakes





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Muscle Memory Muscle Memory Magazine is a bi-monthly publication aimed at active men and women who are highly motivated in their quest to improve their fitness, health and lifestyle.Catering to the Lean, Extreme, & Everything In Between!

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