I alternate between steel cut oatmeal made up in advance with raisins, brown sugar and cinnamon and then nuked with some skim or almond milk and a cup of espresso and a whole wheat english muffin, spread with jam and non fat cottage cheese and a piece of fresh fruit.

The oatmeal is good for 2 1/2-3 hours or 40-60 miles whichever comes first. The english muffin combo is good until lunch time usually.

marni