So sorry, guys!  I was suppose to post this on Sunday, but we decided to evacuate at the last minute and I am a list maker and planner and I fell asleep when I sat down to finish my post!!! Despite the delay…. It’s here!  How did everyone do last week?  Was the salad plate easy or was it a challenge?  I goofed x 2 this past week!  Once by overeating pasta carbonara on my salad plate and once by ordering a calzone at a fun little place called The Hub;  I had no idea that it would be deep-fried!!  I suppose I should have given it to my husband and ordered something different, but I ate every crumb and it was delicious.  I tried to redeem myself after the unfortunate carbonara disaster by running 6 miles the following day which I felt at least cancelled out my flub.  I did no running at all nor any other form of exercise after eating the deep fried log filled with cheese and spinach.  I’m so thankful I didn’t order it with meat which would have been even more of a caloric disaster for my behind. I did make a few smart decisions this week, knowing that I had overeaten and not exercised an acceptable amount.  I had my mini bagel two mornings in a row plain, no butter, no cream cheese, no peanut butter, nothing.  This is actually not the hardest thing for me because I love bread and I feel like I am able to really taste a bit of sweetness when it’s condiment-free.  I also tried to keep my portions smaller for breakfasts and lunches and declined a slice of cake at the birthday party. Enough rambling.  Here it is.

Do not skip breakfast.  

Surprised I’m actually telling you to eat more food??  Here’s why: If you are trying to lose weight, fueling your body regularly will help you from possibly making unhealthy decisions later in the day based on hunger. The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat or fat-free milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole grain toast. Read this excerpt from TIME magazine: Here’s What Skipping Breakfast Does to Your Body Here are a few more choices:

1. Boil eggs 1-2 days before.  In the morning, simply peel and reheat gently in the microwave (8 seconds at a time until heated), add a little salt and pepper.  Pair with a slice of whole grain toast topped with fruit preserves.
2. My personal favorite, sliced avocado on whole grain toast topped with chipotle pepper and bee pollen then topped with a poached egg.  The Best Thing on Sliced Bread Since Sliced Bread.
3. Mini bagel or half of a large bagel topped with almond butter and a banana.
4. Pre-blend oats to a fine powder and store in an air-tight container.  Mix 1/2 cup with low-fat yogurt and fruit.
5. Sprinkle low-fat cheese on a whole grain tortilla (much softer than their white counterparts), top with a scrambled egg and any other topping you desire such as, pre-diced tomatoes, guacamole, bell pepper, hot sauce, low-fat sour cream.  Roll into a burrito or fold in half for a breakfast quesadilla.  *This is a kid fave around here.
6. Freeze your favorite yogurt in reusable popsicle molds and have a delicious popsicle for breakfast!!  Fun, right?  Add some pre-prepped powdered oatmeal for some extra nutrients and fiber (Remember, fiber=full)!

I’ve done a little leg work for you.  If you feel like you must hit a fast food joint for your morning nosh, here are the best choices from the most frequently visited take away spots:

McDonald’s, the NUMBER 1 fast food drive-thru choice in every state in the U.S. minus Oklahoma.

• Fruit & Yogurt Parfait (150 calories)
• Greek Yogurt Parfait (250 calories)
• Egg White Delight McMuffin (280 calories)
• Classic Egg McMuffin (300 calories)
• Fruit & Maple Oatmeal (310 calories)

Taco Bell

• Mini Skillet Bowl {(180 calories) better bring an apple or banana}
• Breakfast Soft Taco (230 calories)
• Sausage Flatbread Quesadilla (330 calories)
• Grilled Breakfast Burrito and Grilled Burrito Fiesta Potato (340 calories)

Chick-Fil-A

• Greek Yogurt Parfait (250 calories)
• Sunflower Multigrain Bagel (290 calories), add cream cheese and the calories jump to 484 calories!
• Egg White Grill (300 calories)
• Bacon, Egg and Cheese Muffin (310 calories)

Sonic

• Jr. Breakfast Burrito (290 calories)

Burger King

• Egg and Cheese CROISSAN’WICH (300 calories)
• Bacon, Egg and Cheese CROISSAN’WICH (340 calories)

Panera Bread

• Greek Yogurt with Mixed Berries (300 calories)
• Steel Cut Oatmeal with Almonds, Quinoa and Honey (300 calories)
• Steel Cut Oatmeal with Strawberries and Pecans (340 calories)