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Breakfast Criminals: WHY BREAKFAST IS A FLY IDEA

By September 24, 2015 No Comments

Klara-Mudge-Ksenia-Breakfast-Criminals-main580What do you get when you take two food fanatics and combine their four years of Nutrition Science education with three years of growing a superfood breakfast empire in New York City? A powerhouse duo that knows how to pre-fuel and refuel with the most nutrient-dense ingredients on the market.

A few weeks ago, post-ride at Flywheel Chelsea, we sat down with Klara Mudge, Nutritional Therapist BSc and brains behind @bothsidesbuttered and Ksenia Avdulova (of @breakfastcriminals) and chatted about the most important meal of the day: breakfast. Read on for everything we learned – from the compelling list of benefits to tips on perfecting this oft-forgotten meal.


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By Klara Mudge, Nutritional Therapist BSc, (Instagram: @bothsidesbuttered)
1. It makes you a nicer person.
Ever cursed obscenities at harmless objects and/or innocent people for no reason? Do you sometimes find it difficult to concentrate on simple tasks? Often feel like you have the stamina of a tired toddler? There’s a good chance it’s caused by low blood glucose, or sugar. And if that tank runs on empty, your brain will struggle, stall, and jerk like a poorly fueled car. You’ll also be hangry (hungry + angry). And it isn’t pretty.

When you sleep, you fast for hours and hours. After waking up, your brain starts processing info at the speed of light until you hit your pillow again. If you stretch the fasting mode too long when you wake up, you increase your odds of messing with your mood and making unhealthy food choices as a result (via carbs and sugar, typically in wrapped form). Then you crash, seek more sugar, and continue the blood sugar roller coaster. So eat breakfast within one hour of being wake and be happy and healthy.

2. It can help you effortlessly manage – and find – your ideal weight.
Starting the day with a balanced meal (i.e., a good ratio of protein, fats, and low glycemic carbs) gently wakes up your metabolism, which then says, “We’re starting the engine! Fuel will be coming in all day! We’ve got a lot of burnin’ to do!” So, skipping breakfast – which many people do in an effort to lose weight – is counterproductive. And – not that we have to tell you – eating fills your stomach and makes you happy. Protein and fats slow the digestion and release of glucose in the bloodstream, allowing for a steady, optimal supply to the brain (see #1, above). A happy brain means overall better self-care.

3. Ready for this one? We need food to live.
You’re made up of trillions of nutrients. Your heart and muscles are comprised of protein, your eyes have antioxidants, your hormones are cholesterol-based, your bones are made up of minerals, and every single cell has a layer of fat to allow for effective communication and longevity. Where do these building blocks come from? Food! Skipping meals will deprive your organs and prevent you from being the best badass you can be. And breakfast is a prime opportunity to squeeze in vitamins, fat, minerals, protein and fiber to get your body started.

By Klara Mudge, Nutritional Therapist BSc, (Instagram: @bothsidesbuttered)
Preparing and eating a healthy breakfast has become my 20-minute daily me-time. It helps me quietly ease into my day! Meditational benefits aside, here are three vital things everyone must know:

  • Coffee alone isn’t breakfast. Nor is just a croissant. In order to be effective, breakfast must have protein (eggs, nuts, beans, nut or seed milk, dairy or non-dairy yogurt, quinoa, lentils, or tofu), some fat (ghee, olive oil, nut butter, chia seeds, or any nuts or seeds) and a bit of complex, unprocessed carbs (steel-cut, non-instant oats, high-fiber fruit, brown rice, or a sweet potato) and some power nutrients like berries, greens or superfoods. (See: the delicious bowls from @breakfastcriminals.)
  • Something (healthy) is better than nothing. If the thought of eating a meal first thing in the morning gives you a gag reflex, don’t force-feed yourself a giant cheese omelet! Have a few sips of a smoothie. Or some walnuts and apple slices. Or a heart bowl 🙂
  • Refuel wisely. Love those early-morning, empty-stomach workouts? (Research shows they may be beneficial…) Be sure to eat within one hour to reap all the benefits of your sweat session.

With just a few powerful ingredients and minimal time commitment, these four concoctions are great for breaking the fast. Plus, they provide the energy you need for pre- and post- Flywheel. Blend and enjoy. By Ksenia Avdulova, (Instagram: @breakfastcriminals)

ALMOND MORNING DREAMGreen smoothie breakfast criminals-580

Reason to love: This “milkshake” is packed with vitamins and protein. And greens for breakfast are gold medal-worthy in our books. Plus, cinnamon helps you maintain glucose levels throughout the morning, while hemp seeds provide plant protein and omega fatty acids.

1 handful organic baby spinach leaves
1 cup unsweetened almond milk
1 heaped spoon of almond butter (unsweetened)
½ frozen banana (chopped-before-frozen)
1 tsp. hemp seeds
A dash of cinnamon
A dash of water

Blend, then serve.

Blend, then slurp.

COCO-NUTTY GREENS QUIONA PORRIDGE Processed with VSCOcam with f2 preset
Reason to love: Quinoa is loaded with protein, the vitamin E in avocado and vitamin C from the kiwi are super-star antioxidants, the good fats in avocado and hemp seeds help keep your blood sugar nice and steady.

What you need: ½-cup quinoa (For maximum benefits and easiest digestion, soak it in 1 cup filtered water and 2 tbsp. of apple cider vinegar or lemon juice in a covered glass jar for 12-24 hours, then rinse 2-3 times) ½-cup water ½-cup almond milk (I use Califia or make my own)

Place the quinoa in a pan, and then add ½-cup water, ½-cup almond milk and a pinch of sea salt. Bring to a boil. Reduce the heat to low and simmer, covered, for about ten minutes or until the liquid is fully absorbed. Fluff with a fork, and then add the following toppings:

1/4 chopped avocado
1 chopped kiwi
1 tbs. hemp seeds
1 tbs. raw honey
Dang coconut chips
Drizzle of tahini or nut butter

BLUEBERRY WALNUT SMOOTHIE (from the Breakfast Criminals recipe ebook)Blueberry Walnut Smoothie breakfas criminals-580
Reasons to love: Walnuts are protein-packed and are anti-inflammatory, making them winners for post-Flywheel recovery. The berries provide just the right hint of sweetness and blood-sugar-balance and provide an antioxidant boost. It also has cacao – need we say more?

1/2 cup blueberries
1/2 cup spinach
1 tsp raw cacao
Handful of walnuts
1 cup coconut milk
Toppings: blueberries, walnuts, mint.

Blend, then slurp.

Call it the queen of post-class beverages (water’s king). Ginger and turmeric are anti-inflammatory and mega-soothing to your insides. Seasonal pumpkin and nut butter have crucial vitamins.

1 cup almond milk
½ cup pureed pumpkin (if canned, make sure BPA free)
1 banana, sliced and frozen
1 scoop plant-based protein powder (we love Sprout Living Vanilla Lucuma Protein)
1 tbs. cashew butter (almond or peanut butter will work too)
1/2 inch fresh ginger root
1 tbs. ground turmeric.
Nutmeg and cinnamon to taste
1 date
For a thicker smoothie, add ice

Connect with Klara and Ksenia on and

introBreakfast Criminals Acai Bowl Heart Bowl


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