Breakfast Ideas for Weight Loss

We all know that breakfast is the most important meal of the day. That is because 'breakfast' is when you 'break the over night fast' of not eating while you are sleeping.  Research indicates that those who ate a morning meal were more likely to maintain weight loss.  Study findings published in the National Weight Control Registry conclude that 78% of their participants who maintained their weight ate a morning meal each day.

It doesn't matter whether you are eating breakfast foods or not, the only thing that matters are the calories for weight loss. Sugary foods like doughnuts, pop tarts, sugary cereals do not provide much nutrition and also contain a lot of calories that can hinder weight loss.  Try to avoid this pit fall, by trying some of these ideas for your lower calorie, nutrition filled breakfasts:

• Veggie breakfast burrito made with a whole wheat tortilla, 1/2 cup egg substitute or 2 egg whites scrambled with 1/2 cup or more of assorted cooked vegetables (green/red peppers, onions, mushrooms, tomatoes,etc) and topped with an ounce of reduced fat cheese
• Yogurt breakfast parfait made with 6 ounces of low-fat or light yogurt blended with 1/2 cup of chopped fruit layered in a bowl.  Great fruit ideas include mixed berries to get disease fighting antioxidants
• Cooked oatmeal with cooked sliced apples topped with Splenda and cinnamon for a warm, fiber filled breakfast
• Mediterranean egg white sandwich made with 100% whole wheat bread, 2 egg whites, sliced tomato, cooked or fresh spinach leaves, and onions
• 100% whole wheat English muffin , sausage, and egg white sandwich with a side of fruit.  Use lean turkey sausage or Boca Sausage Crumbles for a lean meat option. 

These breakfast ideas all have protein, fiber, and fruits or vegetables which is providing great nutrition while keeping you full until lunch time!

           

Get Weight Loss in Pennsylvania!

HNT PA is recruiting 10 patients for an official "Kick-Off" class! For more information, contact Tina at 484.707.1012. Free information sessions are currently being held to learn how you can be successful with your health and weight through HNT!

Lose 1 Pound Per Week

If there are 3500 calories in a pound, then we'd lose one pound per week by cutting 500 calories per day .  This might sound easier than it is, but go to THIS WEBSITE for some real-life tips from Fitbie to help you come up with a strategy that works for you. It includes tips for breakfast, lunch, snacks, week-ends, even TV time!  Picking just one tip for the day could lead to a healthier you.

Have a well week,

Find us on Facebook!

HNT is on Facebook! We have 3 Facebook pages for you to become fans of to recieve the latest updates. 

Click HERE to go to our Corporate Page:where pertinant health, nutrition, and fitness topics are discussed regularly

Click HERE to go to HNT Indiana's Page: where Indiana clinic sites will share recent and future information

Click HERE for the Health One Meal Replacement Page: where recipes will be posted regularly to give the audience new and refreshing ideas for using the Health One Meal Replacement

 

Meals on a Budget

"Cooking on a budget" has become quite a catch phrase of late, but often putting this into practice can be a challenge. Check out this Cooking Light web page for dozens of easy and healthy recipes that feed FOUR for $10 or less. That means if you've got two in your household, you've got leftovers for dinner or lunches! And the best news? These won't sacrifice on taste!

Some of the recipes include:

Roast Chicken with Potatoes and Butternut Squash

Grown Up Grilled Cheese Sandwich

Black Beans and Yellow Rice

Tuna Melts with Avocado

Bike Month

May is Bike Month and is sponsored by the League of the American Bicyclists. We would like to encourage everyone to participate by joining in on Bike to Work Week (May 16th-20) or Bike to Work Day (May 20th). This is a great way to enjoy the outdoors, burn a few extra calories, and save money on your commute all in a nutshell!

Indianapolis will be participating by having a Bike to Work Day Celebration on Monument Circle. The event will include free bike parking, breakfast, giveaways (including 2 bikes from Bike Line in Broad Ripple), and information on bicycling and commuting. Make sure you register for the course and giveaways at www.theindycog.com/btwd2011/

To learn more about Bike Month, visit the website at www.bikeleague.org. To map out your commute to work, you can use Google's Bicycling Directions Tool.

After the 20th, find Health and Nutrition (HNT) Indiana-Weight Management on Facebook, "like" us and tell us about your Bike to Work Week experience!