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.

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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:

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.
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.
Mini bagel or half of a large bagel topped with almond butter and a banana.
Pre-blend oats to a fine powder and store in an air-tight container. Mix 1/2 cup with low-fat yogurt and fruit.
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.
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)

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nutritionbitsandbobs

Week 3: The One Thing Challenge

Do not skip breakfast.