Breakfast has always been my favorite meal and since I've always been more of a carb/sweets person, breakfast foods have always appealed to me. I could eat them all day (and sometimes I did). But long ago I learned that what I eat for breakfast has a huge impact on what I eat the rest of the day. For instance, cereal not only didn't satisfy me, but it made me crave carbs and sugar all day (in retrospect, I think this is because I ate pretty unhealthy cereals, but I still avoid cold cereal in the morning). I also learned that if I don't have some protein in the morning, I get hungry very quickly. So now I make sure the breakfast grain products I buy have at least 6 g of protein per serving. That seems to be the magic number to hold me. I also noticed the sooner I start drinking water, the better I feel. And to satisfy my sweet-tooth as well as get my produce servings in, I have fruit. Every morning. I'm a huge fan of fruit!
We discussed what we eat for breakfast and shared ideas so that we might be inspired to think about breakfast differently and try something new or, potentially, more satisfying.
This is how I handle breakfast - My typical workday breakfast is 4-5 points:
- 6:00am Coffee with Silk Vanilla Light Soy Milk (1/4 cup) .5 points
- 8:30am Coffee with Soy Milk (1/4 cup) .5 points
- 9:00-10:00 I have a serving of fruit. Recently it was a grapefruit every day. But it varies depending on what's in season or what I'm in the mood for. Right now it's berries, peaches, plums - whatever (1-2 points). And I have two points worth of a warm, high fiber whole grain (oat bran, Bob's High Fiber cereal, steel cut oats, etc). I often add canned pumpkin (1/2 cup) for zero points. It adds flavor, fiber and volume to the meal.
My weekend breakfast is pretty consistent too - When I wake up I have 2 servings of coffee with soy milk (1 point). Since I go to the gym at 11 on Saturday and Sunday, I usually don't consume anything else before that time (except water). When I come home I have fruit (1-2 points) and make pancakes (5-6 points, including syrup).
Another breakfast I used to make often (and still have occasionally as breakfast or any other time) is one of my absolute favorite meals: a bean burrito. (as shown in that link, it's only 3 points, but if I swap a small tortilla for a large tortilla, or add vegan sour cream, or vegan cheese, I can increase the bulk and the points for a more substantial meal).
So in a nutshell, this is the way I think of and arrange my breakfast:
- Coffee (a vice and a must!)
- Soy milk (for the coffee, but also helps with protein and calcium requirements)
- Water (I love water and crave it! Also, one of the WW Good Health Guidelines)
- Fruit (OMG I love fruit! Another WW Good Health Guideline)
- Grains (from either the oat bran/steel cut oats, high fiber pancake mix or whole wheat tortilla. Another WW Good Health Guideline)
- Protein (comes from the soy milk, beans, grains and/or pancake mix)
And now, here are my accomplishments since last Tuesday night's post!
- I have been dutifully weighing myself everyday (this may not be a good idea for everyone, but I know it helps me. I also realize that number on the scale can fluctuate pretty wildly from day to day so I never put that much stock in it, but just getting on that scale makes me feel accountable, so I do it.)
- I've resumed my daily workout routine and did a ton of activity this week:
- I actually (drumroll please...) TRACKED ALL WEEK for the first time in months! (applause!)
- I remembered to take my vitamins 4 days (that's up from zero the previous week)
- I was finally able to set up my new bike cyclometer with the help from my favorite guys at B's Bikes. Now I can keep track of how many miles I am biking again (you have no idea how much I missed that!)
- This weekend while biking around Manhattan I tried something I haven't attempted in a while - pedaling while standing up (as opposed to just standing on the pedals and coasting, which I am also a big fan of). And by golly, I did it! I was so excited about this that I tweeted it. Since then, I've done it a bunch more times. I can't believe I am strong enough and my balance is good enough to do that now! It feels amazing!
- I registered for another bike tour, the Tour de Brooklyn. That's just a tiny 18 mile run but it's through the borough of Kings, which I am lucky enough to call home. I'm looking forward to it!
- I inflated and am sitting on my giant pink medicine ball right now. It's challenging but fun, and I get to have a mini core workout while I use the computer. Score.
- Today I attempted a new (distance) record on the stairs: 120 flights (or 15 consecutive sets of 8 flights up and down) and I did that too - *with* weights (for an extra arm workout/challenge). My heart rate hit the highest ever since I've been using a HRM: 187. And I was sweating more than I ever have from any other workout in my life, but otherwise, I was fine and recovered in less than a minute after I stopped.
41 minutes and 13 seconds later:
- I signed up for two vegan cooking classes @ Brooklyn Kitchen: Pizzettes and Appetizers. Sure, I have never entertained in my home, but it can't hurt to learn delicious new vegan recipes. Besides, maybe one day I will be slightly less terrified of having people in my apartment who might touch my vintage furniture. (Brooklyn Kitchen June calendar of classes here)
And this is what I will focus on this week:
- Continue tracking my food and activity.
- Focus on my Empowering Beliefs.
- Tap into all my own personal experience and visit the WW Tools for Living to prepare for a few event's this weekend: 1) I'm going out with a friend Friday night for drinks 2) Saturday morning and afternoon, I have the Punk Rope games and after party 3) Saturday night I am attending a friend's party in Brooklyn 4) Sunday I am attending a brunch at a friend's apartment. That's a lot of events in a short period. I can certainly do all of those things while on plan, I just need to think about how I am going to handle them. But it can be done.
- You may not know this, but this Friday May 21 is Bike to Work Day!
and I intend to do that... sort of. Since my job is 28 miles away, I am going to bike what I can: to Grand Central Terminal that morning, ride my usual commuter train with my bike, and then bike to work from the station. The reason I am not biking the whole thing is because of the time it would take, not the distance that it is. So basically I am replacing the bus, subway and walking portion of my commute with my bike. I'm so excited for the cruiser to meet William and see White Plains. She's never been up there! It should be quite an adventure. (I'm going to document and post it in my commuting blog, but I'll link to it from here when it's up)
I have to say - although I was faced with a very difficult personal situation last week (one that I was not expecting nor happy with) and then dealing with all of the emotions as a result - it was a great week on plan and I have a lot to be proud of. It's been a long time since I had such a successful week. I almost forgot how good it feels. And it just makes me want to feel it again. That's my goal for the upcoming week: To continue that cycle of doing great and as a result, feeling great.
Have a great week, everyone! And thank you all again for your support. It's meant so much to me. xo