I like to make vegetable frittatas in muffin tins and vary the veggies I put in them.
Fitness Minutes: (10,460)
485 3/7/14 2:13 P
Thank you all again. Its too soon to tell, but I feel like this one change has gotten me "unstuck."
Day 4 Friday: oat meal, egg, pears, popcorn, cal = 272 Day 3 Thursday: oat meal, cottage cheese, pears, cal = 289 Day 2 Wednesday: steel cut oats, cottage cheese (0%), pears, cal = 291 Day 1 Tuesday: steel cut oats, cottage cheese, leftover edamame, cal= 320 Baseline: Monday: Egg, Bagel & CC, Croissants: cal = 965
Fitness Minutes: (10,460)
485 3/6/14 5:24 P
I think sometimes knowing that a meal is going to be 1000 cal makes it harder to resist. At that point you have completely given in to your "rat brain" that wants to store fat for the winter.
Going to a coffee shop for breakfast is not as much about being in a rush as it is a social visit and a pleasurable habit. I also think that there is an operant conditioning aspect. The shot of caffeine brings a rush of good feelings that I then unconsciously associate with going to that location. I need to have something in my office that I'm looking forward to so that I won't delay myself along the way.
Day 3 Thursday: oat meal, cottage cheese, pears, cal = 289 Day 2 Wednesday: steel cut oats, cottage cheese (0%), pears, cal = 291 Day 1 Tuesday: steel cut oats, cottage cheese, leftover edamame, cal= 320 Baseline: Monday: Egg, Bagel & CC, Croissants: cal = 965
Fitness Minutes: (10,988)
3/6/14 7:50 A
You need to stop eating breakfast at coffee shops. If your in a rush find another form of breakfast. I know a lot of people who take a jar or another form of container and make an on the go yogurt parfait (yogurt, granola, and fruit).
Well, you did me a favor. The next time I'm at a continental breakfast bar and I'm tempted to have a bagel with cream cheese and/or croissants, I'll think about 965 calories.
Fitness Minutes: (10,460)
485 3/5/14 2:58 P
Wow, these sound like good ways to split the difference on a lot of this food. I'm really feeling good about all of it.
I know that I am a terrible creature of habit (especially in the morning), and I really, really have to do the same thing everyday. That makes it hard to just skip a day. I'm trying to see if I can make a change and then stick with it long enough to become a new habit.
Day 2 Wednesday: steel cut oats, cottage cheese (0%), pears, cal = 291 Day 1 Tuesday: steel cut oats, cottage cheese, leftover edamame, cal= 320 Baseline: Monday: Egg, Bagel & CC, Croissants: cal = 965
ps yes I know that baseline is a ridiculous meal. It was my worst day that convinced me I needed to try something new.
i think one of the easiest first steps would be to pick a bagel or a croissant. either you can work with, both makes it unmanageable. bagels that you buy at the store run about 200 cals a pop and if you add 100 cals of cream cheese that's a 300 cal breakfast. it's not unreasonable. figure if you still get the bagel at the coffeeshop you'll have an extra 100 cals of bagel and that's still half of what you were having. make sure you get the cream cheese in the little to go cup and pay attention to what size they give you. around here it comes in a 2oz cup. take the cup home one day and play around with how many calories of cream cheese they are giving you and how many you want to be eating. this way you know if they fill the cup about 3/4 full you can eat half of it and be where you want to be. and you can still add an egg if you like. if you pick the croissant, try to at least skip the cream cheese and butter, perhaps having eggs and fruit or veggies with the croissant.
Fitness Minutes: (27,770)
1,169 3/5/14 7:32 A
I'm a big fan of looking at the calories for the week, not the day, so if you love having bagels and cream cheese, pick a day of the week to have one, and then the rest of the week make better choices.
If you have an assortment of the following around, you can mix and match and have a filling nutritious breakfast, that you don't have to cook in the morning, for 300-500 calories. If you stop at your coffee shop and exchange your coffee with cream for a skim latte, you are getting a serving of calcium in addition to your caffeine fix.
Hard boiled eggs (I make a batch at the beginning of the week and keep them in a bowl in the fridge.
Toast or crackers
One day you can have a couple of eggs, a piece of toast and a piece of fruit, another day you can have yogurt and cut up fruit, an on another day you can have crackers, peanut butter and an apple. Then on Friday, you can have your bagel and cream cheese and not have gone over your breakfast calories for the week.
Fitness Minutes: (97,598)
2,153 3/4/14 6:52 P
Sure, you could avoid the bagel & cc altogether, but if it's what you're really craving on a particular day, there are still a few options. You could buy the mini bagels and light cream cheese (or split a full sized bagel in half) and then round out the meal with fruit/nuts/eggs/yogurt/etc. It's also fine to indulge every once in a while and eat the whole thing (plus the other things you mentioned), but you're right, 900+ calories is a bit much for an everyday breakfast.
Fitness Minutes: (2,155)
3/4/14 6:08 P
"My calorie numbers each day have been creeping up and up, and one time that I seem to be eating way too much is breakfast. My morning routine is to stop by the coffee shop and have a large coffee and a bagel with cream cheese. Then I spend the rest of the day trying to cut back.
This habit is not helping me, and so I think I'll see if I can change my routine for a few days. I'll make an effort to check back here with updates. Baseline: Monday: Egg, Bagel & CC, Croissants: cal = 965"
I was all set to come in here and argue that eating more at breakfast is not necessarily a problem, then I read this and eep! You ain't kidding!
I don't think the bagel and cream cheese is the major issue; the major issue is just eating too much. That said, you could probably fill your stomach until lunch time just as easily with egg on a smaller bread-thing (think egg on an english muffin, maybe, with cheese if you want it), your same coffee (though avoid sweetener, ideally), and some kind of cut-up vegetable or fruit instead of the croissants. You could even still get everything except maybe the veg/fruit at the coffee shop if you want to (and that you could grab on the way out the door if you prepped it ahead of time), yet still come out of the place on a more reasonable calorie level -- something you could stay full to lunch on probably yet still work with for the rest of the day.
This is not to say this is what you should do -- your best bet may in fact be to avoid the whole coffee shop idea altogether and try something else -- but rather by way of showing that there are often much better options out there than what we're doing right now, even when we don't actually change our lifestyle all that much.
Fitness Minutes: (10,460)
485 3/4/14 2:33 P
These are all great ideas. If I can only get myself to carry through on a new plan. Well, as they say, no time like the present.
I eat low carb , so my breakfast is higher fat, but similar to ZIGGYSTARSHAY's idea.
I eat eggs with vegetables mixed in, or a side of berries/fruit. This takes about 10 mins. By then you coffee is ready. 3 eggs, some PAM ( I use butter.. eek! ), maybe mushrooms, or even ham, green peppers, and onion ( western omelette ). I tend to just make a scramble. I like raspberries, and blackberries, because they have lots of fiber.
In 20 mins. you could cook and eat this breakfast, WITH coffee, and skip the line at the bagel shop. If you need bread, have a slice of toast.
You probably won't even need to get up that much earlier, because you are trading the 20 minutes for breakfast, with driving to breakfast, and waiting for food to be made. Even if the time is extra, you should consider cutting 20 minutes somewhere else in your day, to have a proper healthy breakfast. I think you will find though, that breakfast is a pretty quick meal, and what you really wanted was someone to hand you a sandwich and a coffee.
If 20 minutes, and a little cooking is too much to do, to be healthier, then you aren't really that concerned with being healthier. It takes some sacrifice, and this is a very tiny amount. What happens when you are faced with a 45 minute workout? That is double the time.
Stop and think about how important it is, and ask yourself. Is it important enough for me to set aside 20 minutes a day out of 1,440 minutes in a day? Just like sleeping 8 hours a day, you have to prioritize. Work 8 hours, sleep 8 hours, and you have 8 hours left. What else do you do that is more important than your health, and does it fill those 8 hours? Probably not. Cook and eat meals for 2 hours a day, and use 1 for exercise, and you still have 5 hours a day to do everything else. That is a lot of time, but it just seems to disappear if we don't plan it. Watching TV, on the computer, reading a book. All great things to do, AFTER work, sleep,diet, and exercise are taken care of.
Over the years, health has moved down the IMPORTANT list, and you are starting to realize this is a problem. Bump it back up the list.
3/3/14 6:05 P
I'm a big omelet person, and if you prep your veggies the night before it really takes no time at all! Diced pepper and onion, spinach, and one diced chicken sausage tossed with three egg whites. Top it off with a dollop of greek yogurt and it gives a creaminess to the omelet/scramble (sometimes I add red hot or salsa as well). All that deliciousness and a side of grapefruit you're looking at a very filling ~300 calorie breakfast. I'm obsessed!
I eat one egg scrambled with a little water (cooked in microwave) and put it on a high fiber wheat english muffin. Easy and fast to fix and easy to eat on the go! It has protein and complex carbs so it sticks with me. It's also pretty low calorie!
Oof - yes, a bagel and cream cheese is delicious but is loaded with fat and simple carbohydrates, and a croissant, though delicious, is too. If you have to have breakfast at the coffee shop, at least try for a whole wheat bagel, more eggs instead of cream cheese, and maybe some fruit. My go-to breakfast is coffee, a bowl of Kashi Go-Lean, milk, a hard-boiled egg, and sometimes some fruit. Some people find breakfast cereal to be too high in carbs for them, but if you read labels carefully you can find a few that are high in protein and fiber and taste pretty good.
The killer thing is I'm sure that breakfast is tasty. I love bagels and cream cheese. But they're much more calorie-dense than they appear, and you're not getting great nutrition for your calories.
Edited by: CALLMECARRIE at: 3/3/2014 (15:37)
3/3/14 1:17 P
Hi CARTER4414. I can relate! I found myself eating a large number of calories for breakfast and it was causing me to go over my daily calorie goal almost every day! I have since slimmed my average number of calories at breakfast from 300-400 to under 100. Most of the time I will have 1/3 cup of egg whites scrambled with some zero calorie non-stick spray and some salsa on top. Quite yummy!
The weight is still slow to come off but at least the scale is moving!
Looking at your baseline, that is a LOT of simple carbs all at once. Dropping the croissant will probably drop 300-400 calories instantly for pretty much no lost nutritional value. That leaves you with around a 600 cal breakfast, which isn't all that bad (especially as you are a male and will have more calories to play with).
If you wanted to get more ambitious, you could go for a whole grain bagel, or do half a bagel and add another egg, or your bagel and cream cheese with lox. You may notice that I'm trending towards less carbs, more protein - it keeps you satisfied longer, and almost always for fewer calories than a carb-heavy meal.
3/3/14 1:12 P
Is what you are looking for something to go? Or is it something you eat at the counter? Two slices of whole wheat toast, no butter, with two poached eggs. If they can make that quick, you can have some protein and something crunchy and starchy.
Fitness Minutes: (8,539)
3/3/14 12:49 P
I love the Gibbs Banana Oat Bran Muffins recipe that is found in SparkPeople recipes. I make a batch and then freeze in individual baggies. Low cal, healthy and I think they taste great! Plus they are filling. With one of these and a piece of fruit, I am good until lunch.
3/3/14 12:37 P
Maybe you can start planning your breakfast ahead rather than grabbing it at the coffee shop. Bagels and cream cheese are loaded in calories and not a whole lot else. I don't like hanging around the house so I will make things that I can take into work (egg casserole, hot cereal, fruit smoothie, yogurt and fruit, leftovers from dinner, etc.) A big breakfast for me is 500.
Fitness Minutes: (10,460)
485 3/3/14 12:31 P
My calorie numbers each day have been creeping up and up, and one time that I seem to be eating way too much is breakfast. My morning routine is to stop by the coffee shop and have a large coffee and a bagel with cream cheese. Then I spend the rest of the day trying to cut back.
This habit is not helping me, and so I think I'll see if I can change my routine for a few days. I'll make an effort to check back here with updates. Baseline: Monday: Egg, Bagel & CC, Croissants: cal = 965
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