Fiber Friday and Fruity Pebbles French Toast

Fiber, it's what's for breakfast over here! I hereby dub today "Fiber Friday", and let's talk about one of my top two staples, every day, no matter my current nutrition goals. I eat a lot, I mean A LOT, of two things: greek yogurt and double fiber bread. To be honest, at one point I had to reevaluate my fiber intake and actually slow it down because I was eating nearly 65-70 g of fiber a day and too much fiber can lead to the same issues as too little fiber.

The American Heart Association suggests 25-30 g of fiber per day, and a quarter of that (roughly 8 grams) should come from soluble fiber. What's soluble fiber, compared to insoluble fiber? Soluble fiber absorbs water during digestion.  Excuse me for this visual, but think of when you eat too much fiber from insoluble fiber rich foods and imagine what kind of poops you would have if they weren't absorbing water during digestion. Ouch. So, mix it up! A lot of people turn to fiber supplements to hit their goal, but you can get a ton of soluble fiber from fruits and vegetables! With it being summertime, there are berries everywhere, they make for a great sweet snack and a cup of raspberries offers the 8g of soluble fiber that you should try for each day.

Soluble fiber, besides being readily available in fruit and veggies, which means you'll also get a hefty dose of naturally occurring micronutrients and have a delicious meal, also plays a factor in reducing cholesterol levels and can help with blood sugar for people with diabetes. 

I like to eat a big, hearty breakfast before I head to the gym. My breakfast always contains a good amount of carbs, which always come down to either rolled oats, Nature's Own Double Fiber bread or Kodiak Cakes Power Cakes, all of which offer 4 to 5 grams of fiber per serving. You may here people suggest carbs that digest quickly pre workout, and lately I've been eating a chocolate rice cake with some sort of nut butter on top, and that's usually about two hours after I've had my giant, hearty breakfast. With this combo, I find that I am fueled and satisfied for my two hour gym sessions and I've been healing well, and not hungry!

Here is what I made this morning, it took me all of about 7 minutes and oh my goodness, it was delicious. Let me know if you give it a shot!

Fruity Pebbles French Toast:

3 slices of Nature's Own Double Fiber bread
5 servings (230g) of liquid egg whites
A splash of vanilla extract
1 serving (33g) of Nuts 'N More Coconut Peanut Spread
1/4 serving (15 mL) of Sugar Free Syrup
1/3 serving (10g) of  Marshmallow Fruity Pebbles

Mix the egg whites and extract together, soak each piece of bread in the mixture and cook them up! Layer each slice of toast with 1/3 of the coconut peanut spread, top with syrup, fruity pebbles and light whipped cream!

Macros:

Carbs: 58.3
Fiber: 14
Fat: 13.7
Protein: 46.3
Calories: 512