Hi all.
I think that this week’s meeting topic HAS to be one of my favorite ones to preach…er…discuss!!! I was always the one who skipped breakfast for whatever reason. What I found is that by doing that, I would be STARVING by lunchtime, and then eating waayyyy too many calories and blowing the rest of the day. Eating breakfast can help boost your energy and may help reduce the urge to overeat the rest of the day, and can help you maintain weight loss. I had been a fast food junkie in my past life, and was addicted to Egg McMuffin sandwiches. At 7 POINTS® and over 300 calories, I decided that this wasn’t going to cut it for me. I actually came up with my own breakfast sandwich idea back in 2008 to help me combat the mid-morning hungries that used to attack me from time to time. Here is my concoction:
Elissa's Breakfast Egg Sandwich with Egg Beaters (you can substitute 3-egg whites for the same value as the Egg Beaters if you like!)
POINTS® Value: 3.5
Servings: 1
Preparation Time: 5 min
Cooking Time: 10 min
Level of Difficulty: Easy
Course: Breakfast (although would be great for a light lunch or a breakfast-for-dinner night)
The egg whites cook while toast is toasting!
Ingredients:
- 1 Oroweat Sandwich Thins bun
- Chopped Scallion or tomato or pepper…or any 0-POINT® veggies you like
- Garlic pepper or any other salt-free spice blend
- 1 oz Boar's Head 42% Lower Sodium Ham
- 1/2 cup Egg Beaters Egg Beaters
- 1 slice Kraft 2% Milk Singles Sharp Cheddar Cheese
Instructions:
Spray a small saute pan with non-stick spray. Heat over medium heat and add egg whites, veggies and seasonings. Salt and pepper to taste, if desired. Meanwhile, toast bread to desired level of doneness.
Cook eggs pancake style, until set. Put cheese on one slice of bread, add eggs and ham. Cut in half. Wrap in foil for a good portable breakfast!
This is a good versatile breakfast sandwich that can be varied to the point that you don’t get bored with it. Change up cheeses, leave cheese off! Use different veggies…the possibilities are really endless there. And…you have a great combination of proteins and healthy grains to help sustain you through to lunch. I usually pair this sandwich with a 12-oz can of V-8. This helps you get a head start on your fruits/veggies for the day as well.
If you find yourself on the go, and thinking you don’t have time for a good breakfast, consider these options:
- Breakfast bars: look for whole grains and/or fruit atop the ingredients list and sugar sources lower, and a POINTS® Value of less than 3. Pair with a cup of skim milk to boost satisfaction. Kashi Fruit and Grain bars are fantastic, also FiberOne Bars are a good choice. Both have 2 POINTS® per serving
- Mixed fruit cup: grab a cup of cubed fresh fruits such as melon, berries, and pineapple and add protein. Try a slice of toasted whole-wheat bread with 1 slice of low-fat cheese. This is a 4 POINT® option
- Breakfast sandwich: ask for 3 egg whites on a medium whole-wheat tortilla (hold the butter!) This one has 2 POINTS® OR? Use my option above!
Ok…this week’s victories? Ran again with Dwayne. I ran for 1.2 miles this session, and although I wanted to quit about 1/3 of the way in, I stuck it out and was glad I did. I wasn’t hurting but I was tired. I told myself that I can run through tired. I did just that. I made it the whole way without dropping to my knees. Next week? Shooting for 1.5 miles. I want to see if I can run an entire 5K race. That’s my ultimate goal. I think the cardio is DEFINITELY helping my weight loss efforts lately. This week, I did maintain, but I was also on a mild steroid pack to help with a sinus infection. I think that may have contributed to the minor stall. That’s okay though.
I must have hit a milestone this week. Two ladies I work out with paid me very nice compliments this week. I think that they just noticed how much I’ve lost. Not sure if it was the outfit, but I took the compliment, and said ‘Thank you!” At one time, it used to be hard for me to accept compliments from anyone! I just take them in stride now, and smile. It does feel good, and it is doubly good when others notice the efforts as well.
My daughter turns 10 on Saturday, and this week, MY parents are in town. Last week Steve’s parents were in for a quick visit. I booked tickets for all of us to take the Grapevine Vintage Railroad trip into the Ft. Worth Stockyards on Saturday. I think that’s a pretty cool thing to do for her birthday. Adam should love it too—after all, he IS Mr. Transportation. Hoping it’s a pretty good time. Still trying to figure out where the last 10 years went. Did you ever notice that once you have kids, you can’t seem to remember your life BEFORE they got here? I know I did SOMETHING prior to my daughter’s arrival, but have no CLUE as to what that was. And as for Adam? That’s a story for another day…still trying to find my sanity. Anyone seen it?
A little Steven Wright anyone? Given the meeting topic this week, how could I resist????
"I went to a restaurant that serves 'breakfast at any time'.
So I ordered French Toast during the Renaissance."
-Steven Wright
ATTACHMENTS
I have several fun and informative attachments for you this week.
- On Plan, On Budget is an article from the Weight Watchers website with some money saving tips for you to stay on plan without breaking the bank!
- Hungry Girl-Egg Mug Recipe Collection – this is a compilation of egg mug recipes (similar to the one attached below) to make for an easy breakfast that you can take with you. Lots of variations here.
- Flexibility – this one came courtesy of the fitness center and focuses on stretching.
- The Skill of Flexible Restraint – talks about being successful at weight loss without fostering those feelings of deprivation and tight restrictions (this is why Weight Watchers works so well…give this a read!)
- Healthy Breakfast Ideas for Lasting Energy – some ideas to combat boredom with breakfast. Some good tips here.
- A Little Help from Our Friends – how your social circle can either help you stay slim or can make you overweight.
RECIPES
Mushroom Frittata – from Cooking Light, October 2009
This vegetarian entrée is ideal for a light breakfast or brunch, but can also be served for dinner paired with a simple side salad.
Yield: 4 servings (serving size: 1 wedge) at a POINTS® Value of 3 per serving
Ingredients:
1 (8-ounce) package exotic mushroom blend, or you can use what you like. My favorites? Baby Bellas, white button mushrooms, shiitake, oyster and trumpets!
1/2 cup shredded Parmigiano-Reggiano cheese
1 1/2 teaspoons chopped fresh thyme
3 large egg whites
2 large eggs
Instructions:
Preheat broiler. Heat an 8-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms to pan; sauté 12 minutes or until lightly browned. Place mushrooms in a medium bowl; cool slightly. Wipe pan clean with paper towels. Combine mushrooms, cheese, thyme, 1/4 teaspoon freshly ground black pepper, 1/8 teaspoon salt, egg whites, and eggs in a medium bowl, stirring well with a whisk. Heat pan over medium heat. Coat pan with cooking spray. Add mushroom mixture; cook, covered, for 3 minutes or until almost set. Broil 3 minutes or until egg is set. Cut into 4 wedges.
CALORIES 122 ; FAT 6.4g (sat 3.2g,mono 2.2g,poly 0.4g); CHOLESTEROL 116mg; CALCIUM 195mg; CARBOHYDRATE 3g; SODIUM 401mg; PROTEIN 13.3g; FIBER 0.8g; IRON 0.9mg
Ultimate Barbecue-Rubbed Chicken
As I may have mentioned last week, our cafeteria at work has partnered with our fitness center and have a “Wellness Wednesday” meal that is prepared. This week’s Balanced Choices dish is a wonderful barbecue chicken dish. We had the choice of two veggie sides, and the result was a lovely filling lunch for only 4 POINTS®! The recipe is also on http://www.eatbetteramerica.
Smoked Spanish paprika is a special Spanish paprika that has a distinct, smoky flavor from smoked peppers. Look for it in the spice aisle of the supermarket or ethnic markets.
If smoked Spanish paprika is unavailable, substitute any variety of paprika, such as sweet and mild or even hot. Either will provide the aromatic flavor from the peppers without the smokiness.
POINTS® Value: 4
Servings: 4
Preparation Time: 5 min
Cooking Time: 20 min
Level of Difficulty: Easy
Ingredients:
1 tablespoon packed brown sugar
2 teaspoons smoked Spanish paprika
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1/4 teaspoon ancho chili powder
4 boneless skinless chicken breasts
1/2 cup barbecue sauce, warmed
Instructions:
1. Heat gas or charcoal grill. In small bowl, mix brown sugar, paprika, cumin, garlic salt and chili powder. Rub both sides of chicken with seasoning mixture.
2. Place chicken on grill over medium heat. Cover grill; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).
3. Serve chicken with barbecue sauce.
Nutrition Information per serving:
Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 460mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 14g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
Easy Eggs
Here is a good quick breakfast-on-the-go. The attachments this week also include a variety of egg-mug recipes as well. Hope you enjoy this easy gem. This one was posted on the meeting room board on Monday.
POINTS® Value: 2
Servings: 1
Preparation Time: 1 min
Cooking Time: 2 min
Level of Difficulty: INSANELY Easy
Ingredients:
2 egg whites (or ½ cup Egg Beaters)
1 wedge Lauging Cow cheese (your choice of flavors)
Instructions:
- Spray mug or bowl with Pam.
- Cut up cheese and put in mug with egg whites.
- Microwave on high for 30 seconds.
- Stir and microwave for another 30-40 seconds.
Notes:
*Could add veggies, ham, whatever…just be sure to add appropriate POINTS® for anything you may add.
Mixed Berry Crumble
This five-ingredient dessert highlights the sweetness of fresh summer fruit. Use any combination of berries you have on hand—use any combination of fresh berries in season (blueberries, raspberries, blackberries, strawberries, etc…) Could affect POINTS® Values…be sure to account for any variations!
Prep Time: 7 min
Cooking Time: 40 min
Servings: 8 at a POINTS® Value of 4 per serving
Ingredients:
2 cup(s) blueberries
2 cup(s) raspberries
3/4 cup(s) all-purpose flour
2/3 cup(s) unpacked light brown sugar
1/4 pound(s) butter, melted (1 stick)
Instructions:
Preheat oven to 350°F.
Place berries in a medium bowl. In another medium bowl, combine flour and sugar.
Remove 3 tablespoons of flour mixture and gently toss with berries. Place berries in
an 8-inch square pan.
To make topping, add melted butter to remaining flour mixture; combine well.
Crumble little bits of topping all over top of berries. Bake until berries just start to bubble,
about 35 to 40 minutes. Cut into 8 pieces; serve warm or at room temperature.
Yields 1 piece per serving.
