Fitness Minutes: (91,098)
6,352 3/4/12 11:22 A
steel cut oatmeal
Fitness Minutes: (19,217)
435 3/4/12 8:10 A
I have discovered Sunflower Seed Butter. I put it on a whole wheat English Muffin with some sugar free Blackberry jam. It lasts me about 4 hours, and then I have a fresh fruit snack which lasts me until lunch. Please note, I eat breakfast at 4:00 a.m. Snack at 8:00 and lunch at 11:30.
I also came up with this breakfast that lasts about the same time. I might have a Fiber-Plus bar for snack.
1 sliced banana 1/4 cup coconut 1 T walnuts or pecans 3 dates chopped 1/2 cup Silk Coconut milk
This is so good it could be a dessert.
Fitness Minutes: (20,400)
2,704 3/3/12 11:39 P
If you have an oven, try making some kind of breakfast casserole. Make ahead on the weekend and eat a slice for breakfast throughout the week! I make mine with roasted vegetables, spinach, egg whites and torn bread, plus herbs and spices. You can add cheese as well, if it's available. Also, add some protein to your morning snack! Have some nuts along with your fruit, or maybe you can add some tofu?
Alternately, try moving away from traditional North American "breakfast" foods. I think lots of traditional Chinese breakfasts include protein and whole grains- look at this example of tofu-based porridge on a rice pancake: http://www.nytimes.com/slideshow/2009/10/2 7/travel/20091027-heshun-slide-show_6. html . I'm also finding references to vegetable fried rice for breakfast (add tofu for protein) and egg sandwiches sold at street vendors (crepe-style... jian bing?).
Can you buy baked beans in your local supermarkets? Canned baked beans are handy to keep in the kitchen cupboards, because they don't take long to heat up & contain both fibre and protein. Do choose a low sodium version if available.
Edited by: SYDNEY_GAL at: 3/3/2012 (21:59)
Fitness Minutes: (1,183)
15 3/3/12 9:22 P
1/4 a cup of oatmeal microwaved for 1 minute with 1/4 cup of water and a smashed banana (don't knock it till you've tried it!) then you stir in just a little bit of peanut butter... AMAZING! And healthy :)
Fitness Minutes: (71,900)
6,840 3/1/12 7:42 P
Greek yogurt with fresh fruit and bran buds.
Fitness Minutes: (6,937)
1,438 3/1/12 7:19 P
I make a really good breakfast sandwich that is healthy and filling:
2 egg whites or 1/2 c. egg beaters with sauted onions and green peppers and 1 oz. shredded cheese, topped with 1 slice of canadian bacon or 2 slices turkey bacon, on a whole wheat english muffin or whole wheat flatbread or 2 slices of toast (rye or whole wheat). Sometimes I add different veggies like spinach, zucchini, or tomatoes, depending on what I have in the fridge.
Fitness Minutes: (509)
2 3/1/12 5:59 P
I have been eating 1/2 cup old fashioned oats with 1/2 cup low fat cottage cheese and 2 tablespoons of walnuts for years....lasts me about 3.5 - 4 hours. It's that carb, protein, fat combo that must work for me.
I'll try oatmeal + walnuts (maybe add some flax as well?), since they and a pile-o'-eggs seem to be the popular options, and oatmeal seems like it might be somewhat more cost effective on a daily basis!
Unfortunately, snacking at work isn't really possible for me, unless I basically sneak off and eat in a closet.
We have similar schedules, actually. I work at a preschool/kindergarten. I take the bus to work (usually stand the whole way and have to walk between stops), and when In the morning I pick up the kids at the door/walk them to their classrooms, teach two classes, and do morning exercises/recess with the kids, so I spend almost the whole five hours on my feet, often literally jumping up and down, and snacking of any kind isn't generally possible. I'm cool with feeling hungry (my next meal is usually at 7:00 or latest, another 7 hour stretch, so I get pretty peckish!) but the morning hunger annoys me because it gets so intense that I can't think/concentrate properly. It's weird, because in high school I would frequently skip completely breakfast and still not feel this absurdly, ravenously hungry by mid-morning.
BERRIES are a great source of fiber. Since I've added them to my breakfast, I find I'm far less hungry. I buy frozen berries and let them defrost in the fridge. Then I can just pour out a serving really fast and simple each morning.
My normal breakfast is 16 oz skim milk, 1/2-1 cup berries (depends on what berries I have) and a medium (100 calories sized) banana.
But I've found I'm the type who does better having three smaller meals and two snacks during the day (versus larger meals only).
I eat vegetable omelettes.. waiting to eat lunch at 3. ate breakfast at 8 a.m. I did have a snack at noon .. 2 ozs of cheese, but not because I was hungry.. more to fit my calories in.
I find a combo of fat, and protein works good to reduce hunger, and of course since you want vegetables, I eat my carbs in the form of mushrooms,onion, or peppers. The taste great, and are more filling. If I eat a high glycemic index food ( carb ), then i am hungry in a few hours.. thats why they have to snack.. nothing wrong with snacking, as long as it is convenient.
Also why they promote 5-6 meals, not 3.. well, one of the reasons anyways.. to keep you full. They both work, but if you want a meal to last longer, fat & protein with some vegetables is a good idea.
I work in a nursery, I eat at around 7.10 AM and work until 1 pm, eating at home around 1.30.
I cannot snack at work unless I eat the kids snacks, which are not part of my plan etc.
So I eat a protein based breakfast, try and fit some fat in and I do fine.
I dont think its unreasonable to expect a meal to last and to experience a natural hunger towards meal time, part of the problem with countries getting so fat is the constant prompting to snack and never feel even a little bit hungry.
We dont know what hunger is any more when we snack constantly. Being aware of our body a bit more isnt a bad thing.
Do you have time to sneak in a snack mid-morning? That might actually be your best option. I always seem to get hungry mid-morning and mid-afternoon, so planning in daily snacks has actually helped me keep from being too hungry and it keeps my metabolism up.
Generally high protein, high fiber foods tend to be the most filling. Oatmeal doesn't do it for me either; for whatever reason it's just not quite right to keep me full. I'm literally better off with a fiber bar and a couple glasses of water most days.
Fitness Minutes: (1,045)
106 3/1/12 12:12 P
There was a survey in Cosmopolitan magazine, where they polled a bunch of working women on what breakfast kept them fullest. The options were eggs and toast, oatmeal, or cereal and fruit. The overwhelming answer was oatmeal. If you add milk, maybe a little whey powder, or walnuts, you have a protein-packed supermeal. Every time I eat oatmeal and track it in the nutrition tracker, it's a perfectly balanced meal between fats, carbs, and protein. And it keeps me stuffed.
Also, asking a meal to keep you full for 5 hours is tough. Why don't you pack a filling snack? Nuts, string cheese, fruit. Something around 200 calories with fiber and carbs to pick you up.
Eggs are an amazing breakfast food, the fat and protein in them really give your body the saited signals and keep you feeling full up.
Fitness Minutes: (14,252)
9,661 3/1/12 11:21 A
One of my regular routines isn't super healthy, but it is not bad at all. I love a Jimmy Dean French Toast Griddler (lot of sugar, but it's good.) It has turkey sausage. I add a piece of 2% cheese to it, and that serves as my post-workout filler. I need that extra protein to rebuild, and the carbs help to refuel my body for the day. Before a workout, I'll down a banana or a protein shake beforehand so I have the energy to finish.
I've found I NEED protein to start my day. I eat lighter the rest of the day, and don't snack as much. It gives me energy, and keeps me full. Turkey sausage, some kashi go-lean, something.
Here's my problem: I work a very active job, and I have to leave the house very early to get to it. I usually eat breakfast at about 6:40, then break for lunch at noon. Despite usually having some fruit at around 9:30 or so, I'm usually ready to gnaw my own arm off by 11. I live in China, so breakfasts tend to be something like rice porridge (made from brown rice)/steamed vegetable-filled buns/noodle soup (whole grain noodles/another carby thing, plus a hard boiled egg. Apparently this is not enough to keep me going. Oatmeal has let me down pretty badly as well (starving by 10:30), and a green smoothie was basically like I hadn't eaten anything at all. I need ideas for healthy breakfasts that will fill me up! It's fine if it's fairly high in calories: I just want to be able to make it through a morning without feeling ready to eat my coworkers!
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