Your One Stop Breakfast Idea Shop: Breakfast Blog Post- Take Two

So, I wrote a little bit about breakfast once before, but I feel the need to do it again. I hope to make this your "one stop breakfast idea shop" because it is kind of a pain to search for alternatives (I'm already hungry and it takes 35 minutes to figure out what I can eat? ARG!)

With our work schedules, my husband and I eat all three meals away from each other. Yesterday, he had two eggs (4pts) and toast (3pts) with butter ("It's such a small amount of butter. I won't count that." - However, he had extra points leftover at the end of the day that he didn't eat, so it all evens out in the end?) This morning, he asks me what he should have for breakfast today. I couldn't come up with anything. He doesn't like my staple breakfast foods (yogurt- 2-3pts or Oatmeal- 4 pts). Another problem is that I horde food at the office, so Kashi Blueberry Waffles (2 points for 2 waffles) weren't even an option today. So, I left the house determined to come up with some more breakfast options for him.

The best breakfast has protein, complex carbohydrates (whole wheat vs. juice) for slow-release of energy, and dairy (to delay feelings of hunger so you don't have to eat lunch quite so early).

1. Kashi Blueberry Waffles 1 point each. They're whole wheat and they're DELICIOUS. I do like to top them with something. I tried Laughing Cow Cheese, but it was NOT tasty. I've been using homemade Concord jelly (points value unknown) and Fat Free Cool Whip (1pt for 2 tbsp IIRC). Because I really struggle to get enough protein in my diet, I'd like to try to make some Tofu Whipped Cream as featured on the Biggest Loser. I am a carbo-junky, so this is a good sweeter option that I don't have to feel so guilty about. HG has tons of recipes for french toast, but I'm trying to pretend that they don't exist because I am trying so hard to ditch the carbs and have more protein. She also has amazing swaps on IHOP and Denny's breakfasts, just go to the site and search for yourself.

2. Omelets. So, for most of these, there are "layers" to health value. Are you "hard-core" and go all egg whites or egg substitute and no cheese? Or do you have a few egg whites and a real egg too? Eggs are 2 points each, whereas you can have 3 egg whites for one point. Another idea would be to have 1 regular egg and 3 egg whites, so you've still got 4 points, but it goes a little farther. Do you have a portion-controlled cheese serving? I LOVE the Kraft 100 calories cheese bags. You get multiple types of cheese and I like to watch what it does when it melts. Also, I get a little tired of just laughing cow cheese all the time. You could also buy slices of fat-free American cheese to melt on to something too. I really like portion-controlled items. Anyways, on to the omelet: an egg white veggie omelet with no cheese and some salsa on top. Bulk it up with lots of peppers, mushrooms, tomatoes, and whatever veggies you like. Veggies are our best friends. They make whatever you're eating look so much bigger so we don't feel like we're deprived and didn't get enough food. They're also 0 points and add a lot of color and flavor.


3. Smoothies. I'm actually not a huge fan of smoothies because I hate cleaning the blender afterwords. I also don't find them to be filling at all. But maybe we can convince ourselves that they're milkshakes and not smoothies? Man, do I love milkshakes! If we do try them, I'd like to make a big batch on Monday to just reblend briefly before heading out the door and maybe add a few extra ingredients to give the flavors more variety. I also have some protein powder that is actually really tasty and doesn't seem too gritty or chalky that I'd mix in. It's Pro-Rated Alpine Vanilla 100% Whey Protein with 4g of carbs.


4. Pigs in a Blanket We made these right before the holiday, but we didn't do them mini. To be honest, they weren't the best, but I still ate way too much of them. :-( It made me a little ill. I think that it we had jazzed them up a little they would have been better.


5. Parfaits. HG has a lot of recipes for them, but they seem like a little too much effort and too many points for how filling they are? I'd just rather eat a simple plain o' yogurt than make more dishes. Also, Jake hates yogurt.


6. Breakfast Sandwiches. I already wrote a little bit about this in my other breakfast post, so I will refer you there. I didn't include egg in that English muffin breakfast sandwich, but I REALLY like them. I add a little bit of butter and mustard and mmmmmmmmmmazing. This breakfast grilled cheese also sounds so amazing. Also, if you get sick and tired of always eating everything on an English muffin you could try sandwich thins. I also like to have just Kraft 100-Cal cheese melted on 1/2 of an English muffin. mmmmm so good.


7. Steak and eggs stir-fry

8. Breakfast Burrito or Breakfast Wrap. I really want to try that wrap. I have fallen madly in love with greek food lately. I <3 feta cheese. Please, more feta cheese in my life. Ahhhh. So tasty!


9. Cottage cheese. Add a fruit cup. Or diced tomatoes. Or have a cinnamon apple breakfast bowl. I'll probably try that recipe tomorrow. :-) I also really want to try this Tropical Wonder Breakfast Bowl. Cottage cheese is one of the foods that I'd never tried, but knew I didn't like until Jake gave me some. Now,  I think that cottage cheese is one of the wonder foods. It's low cal and high protein and really versatile.

10. Skillets. When we go out to eat, my husband really likes to order these, so here's a better-for-you, at home version.

11. Oatmeal. I love oatmeal. Jake hates it. Kashi's Oatmeal is SUPER filling, so filling that I actually have a hard time finishing a bowl of it vs. Quaker's oatmeal where I need to eat 3 to feel satisfied. Hungry-girl has a lot of oatmeal recipes, but they all require a stove, and I just don't think that oatmeal should require that much effort: it's freaking oatmeal. I guess I just come from a generation where all oatmeal is instant and why should there be any other kind? Obviously, my blog suggestions are for the Epically!Lazy, such as myself because I do not cook. Ever.

12. Fruit + _______. There is no reason not to have fruit as part of your breakfast. It's easy. No cooking, not refrigeration. Just grab and go. So, add fruit to all of the other suggestions! It's 0 points, and it makes you feel full. Plus, the natural sugars give you a quick energy boost in the mornings, while the complex carbs help your energy stay steady throughout the day.
I like to have some peanut butter with my banana or apple. I will also spread laughing cow cheese on my apple wedges. I will also have a protein shake with a banana for breakfast. A word of caution though, do NOT buy the JIF single serving peanut butters. They are 8 points each. WTF. If I spoon 2 tbsp out of the jar for myself it's only 5! I need to go to whole foods so I can try the Justin's NutButter single serving packets. They also have multiple flavors, which sounds like a nice variety for me. (My husband also hates peanut butter.)

13. Cereal. :-( I feel like cereal is the Debbie Downer of breakfast foods. The serving sizes (typically 1/2 a cup, if you're lucky 3/4) are way to small for the nutritional values. They're not sufficiently filling. The consensus is don't eat cereal. But if you must, these are my suggestions: Life Cereal: 3/4 cup (no milk) for 3 points. I've been told that Kashi cereals tend to me more filling than others. I've had their Granola Summer Berry and it's pretty tasty, but it's also 6 pts for 1/2 a cup. I also must say that I HATE the Kashi Honey Sunshine one. Tastes like springy cardboard. Bleh. So bland. But I would be willing to give some of their other varieties a try. Amy says, "The Kashi cinnamon toast crunch is actually not bad if you eat it fast, but if you let it get soggy it's worse than the original." and "I just recommend never eating cereal..."

14. Juice. It's like cereal - Don't do it. Because it's so high in sugars they're a LOT of points for a small serving size and one serving is NEVER satisfying; I guzzle it down so quickly. Instead, use sugar-free crystal light. They've got tons of flavors and they're colorful and tasty and guilt-free. Also, V8. There is 0 reason not to have a V8 with every meal. The original ones are really low points (1-2 pts depending on serving size).  Chug a quick one if you really can't stand the flavor and you've gotten in more fruits and veggies. Beware of the V8 fusion fruit juices because they're 4-5 points depending on variety. They're pretty tasty too though. Also, I really like the Bolthouse Farms Carrot Juice (they sell giant bottles in sets of 3 at Costco for like $6 because I know they're ridiculously expensive at the regular store). They're 2 pts for 8 ounces. Although it sounds strange, it's actually really good. It's slightly an acquired taste, but not too badly, and it's really creamy and naturally sweet. Mmmmm.


P.S. I hope you enjoy this blog, because writing it made me so freaking hungry. Ooh, also, when I went on Thanksgiving vacation, I learned two new words. "Hangry"- I'm so hungry I'm angry, so get some food in me right now before I introduce you to the beast. and "Fungry" - I'm so freaking hungry right now, I'm desperate enough to eat at McDonalds... Okay, maybe not THAT bad. ;)

Also, thanks to Amy and Carolyn for their contributions to this post.

What is it like feeding the people in your household? Picky eaters- like my husband? Lazy/no time/no cook- like me? Let me know if there are other foods that you eat for breakfast that I missed.

The Holidays Don't Have to Be A Diet Disaster

So, we have made it past Turkey Genocide Day. How did you do? If you did well, celebrate and remember that it is possible! If you did not so well, move on. It's in the past and you've got to focus on how to manage your weight now, not how you did it in the past.

Personally, I weighed 131 before my trip (which is the lowest I've weighed thus far). I was afraid to get on the scale. There was a scale at my parents' house that I could have used, but it was in the living room and I couldn't weigh myself there because I don't wear clothes when I weigh and it was "too much work" to move it somewhere else. I also put off weighing myself when I got home yesterday too. But, this morning I braved the scale, and I weighed 132.7 today. I typically weigh 133-135, so by my standards, I didn't really gain weight, it's just a normal fluctuation. I drank wine. I ate desserts. I had rolls. I didn't drink enough water. I didn't have to starve myself or feel left out or restricted.

I tell you all this because I want you to know that it IS possible to manage your weight. Even when you're traveling and have to eat airport/plane food. Even when you're in someone else's house with their food options instead of your own. Even at the holidays.

Don't be afraid of the scale. Just because I don't know what I weigh, doesn't mean I didn't gain the weight. The same goes for tracking. Just because you don't write down what you ate, doesn't mean it didn't happen. When you look up the points and track, you learn more about the impact everything that you eat has, and maybe you'll choose differently next time. You're only trying to fool yourself, which hurts yourself. Honesty is always better than self-delusion. Even if you've done poorly, track it. Even if you've used all your points/calories for the day and week, track it. Because at the end of the week, you'll know why you got the results you got. It's much better to know why, than to have forgotten what you ate and say, "Man, I'm doing everything right but I still can't lose weight!" If you do that often enough, you'll start to believe that you can't lose weight "no matter what you do" when really, it's what you're doing that's the cause. Better to admit you had a bad week and didn't have the best self-control, than to confine yourself to a lifetime of obesity because you've convinced yourself you can't lose weight. You can lose weight. Anyone can lose weight.

I truly believe that weight management is a mindset. Your success is dependent on your determination.

Have you decided that you can't get under 200 lbs? Have you decided that you can't lose more than 20lbs? You lose 20 or get under 200 and suddenly, mysteriously, the weight starts creeping back up again? It's not a mystery! It's self-sabotage! You do it to yourself! Do you allow yourself to make excuses? There are no valid excuses for why you can't lose weight. I don't care how old you are, I don't care if you're disabled or injured, you can control your eating, and you can find alternative ways to exercise. I don't care if it's the holidays. There are plenty of healthier for you options for holiday foods. You don't have to overeat at holiday meals, you can still control your portions and enjoy your food. You can indulge, but don't over indulge and make sure to pick your indulgences wisely. Do you really need a GIANT piece of cake, or is one slice sufficient. Is the 2nd piece of cake really any better than just one? Would I rather have store bought cookies in the office, or homemade pie at Mom's house? Just because food is a part of the holidays, doesn't mean that you have to eat everything offered to you.

I think that too many people have decided that the holidays are about food (and spending tons of money on crap you neither need nor really want). This is false. The holidays are about those you love, not food. It's about letting them know you love them.

Make new holiday traditions. View staying healthy at the holidays as a challenge and make it a team effort. What will make your holiday more memorable? Knowing you did something as a group to improve your health and fitness, or eating buttery mashed potatoes? The pride of knowing you lost weight and exercised over the holidays will endure much longer than the memories of what you ate. Incorporate exercise into your holiday events. Do a group 5k before your feast. Go for a stroll or go caroling afterward. There are healthy ways to make tasty meals. You don't have to compromise flavor for health (may I suggest hungry-girl.com).


Eat before your feast. Eat light but filling meals and snacks throughout the day and you won't be starving and end up gorging yourself at the big event.

Donate your holiday feast leftovers to someone in need. In Salt Lake City, there are elderly folks with no family who would still like to enjoy some traditional holiday food. A group will come pick up your leftovers and ding-dong ditch platters of food on the doorsteps of these folks. Email heyysug@hotmail.com for more information if you're interested. :-) Now you're not stuck eating yourself sick on the same stuff for a whole week. You can enjoy your potentially not-so-healthy holiday dishes at your family feast, but you don't have to overdo it for the following week. It's not going to ruin your weight loss to enjoy the dishes once, but to consume unnecessary items all week is when things become disastrous.

Don't wait until "The New Year" to get your diet on track. There is no time like the present! If you don't hunker down and do it now, why would you do it then? Especially when you'll have the convenient excuse that it's a New Year's Resolution and who really expects those to be successful anyways?

I joined WW on Dec 22nd last year. My husband joined WW the day after Thanksgiving and in the middle of our vacation. If you can't imagine your holidays without over-indulgences on food, what does that say about you and your priorities? You can enjoy unhealthy foods in moderation without ruining your holiday season.

How to Lose Weight When You're Busy

There is no such thing as "too busy." I work 80 hours a week, and still exercise, and lost 35 pounds.
You are not lacking in free time, you are lacking in motivation. When there's a will, there's a way.

Photo Credits

I work 80 hours a week, so I exercise on my way too and from work by commuting via bicycle. I also do frequent "rounds" of the building to make sure everything is secure. I jog up the stairs, and sprint when I am circling the grounds. Be creative, you can find a way to improve your health. Some offices will allow you to use an exercise ball as a chair.

Benefits of Sitting on the Ball

Sitting on an exercise ball, your body is constantly making small adjustments with the postural muscles, abdominals, gluteals and leg muscles. It is "active sitting" rather than the slumping and poor posture we develop even in ergonomic desk chairs.

As far as "not having time to cook," I get that. I don't cook. My spouse does. But he has tailored his dishes to allow me to eat and he'll cook enough that I'll have leftovers as lunches for a few days. I also like to bring frozen meals to work with me. I like the steamers vegetable bags. I also really enjoy the full meals that healthy choice offers. Especially the one with chicken tenders and gravy in it. It's a "guilty pleasure" without the guilt! 

I also found these recipes on the Hungry Girl website. They're microwave recipes, so I can make my own food at work. I love it! Cup o' Chocolate-Coconut Bread Pudding  -I couldn't find the link for this one, but I have the recipe saved. E-mail me if you want it.
Caramel Bread Pudding for Two -I couldn't find the link for this one, but I have the recipe saved. E-mail me if you want it.
Apple Pie
Egg Mugs
Mississippi Mug Pie

Controlling Cravings

Cravings are a part of life. They are not a bad thing. Don't beat up on yourself for feeling them. Cravings don't have to be avoided at all costs either. Remember, moderation is the key.

I HIGHLY suggest the website http://www.hungry-girl.com She sends out daily e-mails with recipe swaps and grocery store finds. It's been a great help. I use the site when I'm experiencing cravings a lot. "I want _______, show me a way to make it healthier."

When you start to feel a craving, ask yourself the following questions:

Are you really hungry right now? Or do you just want to eat? Do you want to eat because you're bored? Am I really just thirsty? Do you want to eat because you're stressed/emotional and want some comfort? 

I wouldn't say that I am an "emotional eater," but I definitely eat when I am stressed out. I eat for comfort. I listen to my cravings, definitely. I eat chocolate. Sometimes almost every day. And yet, I still lose weight. If you can identify WHY you're feeling the craving, it can help you control it. I can enjoy one piece of dark chocolate, and be fine. But you have to ENJOY it. Go outside and slowly, luxuriously eat that treat. Go slowly on the cake. Savor each bite. Make it last.

If you're feeling cravings because you're bored, find something to do. Take a break from work and go outside and walk around the block, clear your mind, call your mom while you're doing it. Distract yourself from the obsessive thoughts about quesadillas. If it doesn't go away, have a quesadilla for dinner. It's not the end of the world.

Many Americans are dehydrated and the body responds by telling us to eat, because hopefully we'll eat something with a lot of water in it, or that we'll wash the meal down with water. Another way to respond to cravings is to follow the good health guidelines (servings of water, fruits and veggies, diary, and good fats). If you're feeling hungry, and you haven't had all your servings of good stuff yet, take that as the opportunity to meet it. The fruits and veggies are 0 points, so they keep you full/are a great snack. I view water as the body's cleanser. It flushes all the bad stuff out of the system. Most Americans are dehydrated, which slows down the metabolism. Lots of water keeps the body working to process it, and cleans out all the gunk that's inside. A yogurt as a snack is good too. I hadn't been doing the good fats very well, and my cholesterol levels are showing that. Working out will also be good for you.

A good thing to ask yourself is: "In the big picture, is eating this burger? (or not eating this burger) going to make or break my life or my weight management?" Making a "bad" eating decision on occasion is not going to ruin your weight loss. I always prefer the term weight management because one day you're going to stop losing weight, and have to maintain the same weight, and if you can't successfully make that transition, what's the point? Slow and steady wins the race. If you can control your cravings, by giving in to them occasionally, but ignoring them more, you can better succeed. I've maintained by weight for 3 months now, and I've actually lost a few additional unintentional pounds. I still eat my "junk." I don't starve myself. I actually go out to eat A LOT. I've just learned how to make better eating decisions. Choose quality and flavorful foods. Is this a unique, delicious dish that is worth the $ and calories? Or is it bland and run of the mill and I should choose something better?

A friend made an excellent suggestion to me: If the banana/apple on your desk doesn't sound good to you, you're not really hungry. Use that as a litmus test for if you're Bored!Hungry, or wanting a specific food even though you're not hungry. Sometimes, I eat pro-actively, "I am going to make sure I'm full before the birthday party at work, so I'll only have one helping of cake."