Yes, I’m still on the train to Health for 2011! I am not talking about it much because frankly, the weight just isn’t coming off like I want it to and I’m frustrated by that. However, it is coming off (slowly!) and I can definitely feel the difference in my clothes. On the upside, weight that is taken off slowly doesn’t return quite as easily and that’s a good thing.
One of the biggest changes I’ve made is incorporating breakfast into my routine…every single day. When I started waking up hungry in the morning, I knew I’d succeeded in making my body work better. Eating breakfast boosts your metabolism for the day so your body effectively works harder to burn calories. You don’t have to eat it the minute you jump out of bed and it doesn’t have to be huge…just remember to eat something in the morning.
I had to really do some experimenting here. I usually didn’t eat breakfast and when I did it included things like eggs, bacon, sausage, syrupy french toast, and other super high-calorie, high-fat foods. I think I realized I don’t have to give these things up completely one night when we were stuck in Apex at dinner time and ended up at IHOP. I was able to eat a dinner of scrambled eggs, bacon, and french toast with syrup for less than 600 calories. It just required some simple substitutions!
I normally don’t eat that much for breakfast…I keep my calories for that time of day in the 200-300 range. But I can have bits and pieces of that kind of meal without sacrificing taste or health! That was a big turning point and it really opened my eyes to the possibilities out there.
So what does my breakfast look like now?
- If I’m craving eggs, liquid eggs (Eggbeaters or similar) fit the bill. Unlike whole eggs, these fall in the “green” category of my diet plan so I am allowed to eat them in abundance. A half cup is filling and only about 60 calories. Plus they taste great! If I’m feeling ambitious, I chop up some fresh spinach and tomatoes and make an omelet. It’s a great protein boost first thing in the morning!
- Bacon is obviously a huge no-no. I do love a crispy piece of bacon for breakfast…the problem is I can’t stop at just one! So I tried turkey bacon. I won’t lie…it is not the same. However, when cooked just right (we like to put it on a broiler pan in the oven because the microwave just doesn’t cut it) it is a more than adequate substitute. And at 25 calories per slice, it’s definitely a healthier choice.
- If you prefer sausage, consider turkey sausage. To me, the taste is the same as the real thing. When I have to eat breakfast in the car because I overslept, I really like the Tennessee Pride turkey sausage biscuits. Two (they’re small) are 210 calories.
- Another favorite is waffles. There are a lot of multi-grain options out there, but even some of the other varieties are low calorie. To keep these low calorie, use a buttery spray (I like BestLife’s) and sugar free (Cary brand is my favorite) syrup. Top with some fruit and nuts and you have a super yummy, low calorie breakfast that includes some protein and one of your fruit/veggie servings. If you prefer to make your own, waffles aren’t hard to make and they freeze nicely so you can make up a batch, freeze them, and pull out one or two when you want them.
- If I’m just not up to the challenge of “making” something, I pull out a cup of fat-free yogurt and throw in some granola and frozen fruit. It’s perfectly fine to eat something like this. The goal is to eat breakfast, period. If having to prepare something keeps you from eating, then the better alternative is to do what’s easy.
- And breakfast always includes coffee. Now that I am off soda completely (YAY!!!!!!!!!!!!!!!!) I have to get my caffeine in somewhere. Coffee has become my method of choice. In the interest of total disclosure, I admit that I use real sugar. I know, I know. But I can’t stand the taste of artificial sweeteners! I figure a teaspoon won’t hurt me, considering the fact that each can of Mountain Dew has a crazy huge amount of sugar (I’ve heard 11 tsp!) in every can. And when you’re having 2 or 3 of those each day, a teaspoon (or even 2) of sugar in a cup of coffee is a step in the right direction, right? I also use flavored creamers. I typically go for the skinny version so it’s fat free but occasionally I can’t get the flavor I want in skinny and I indulge myself. I use such a small amount that the difference is negligible and it really, really helps me to enjoy my coffee so I don’t want a soda later. A minor concession really makes a big difference if it allows you to stick to your plan.
If I had all the money and time in the world, I would obviously make even better choices. Fresher foods with fewer preservatives are the ideal but I think most of us need the affordable and quick/easy options, especially when it comes to breakfast. One thing I don’t compromise on is high fructose corn syrup. Nothing I eat for breakfast contains HFCS. It’s getting easier to find foods that don’t include this insidious additive…even the “regular” brands are now cutting it out so you don’t have to look for the natural or organic options. Read your labels and know what you’re putting into your body! This alone is one of the easiest things you can do to eat healthier.
If you’re trying to lose weight, what do you eat for breakfast? I’m always looking for new ideas to change it up!
