For years and years (yes, I am that old) I skipped breakfast or started the day with black coffee. I just wasn’t hungry in the morning and this was likely due to late night snacking. In my overweight life, I started every morning with the best of intentions by severely limiting my morning and early afternoon calorie intake. Of course, by 3 or 4 in the afternoon I was stressed, tired, and hungry. This pattern typically ended up with me munching on whatever was at hand while cooking supper for my family. The pattern continued after dinner, during clean up, and then extended well in to the evening hours.
When I started my last (and successful) weight loss journey of 100# almost 3 years ago now, I started each morning with some kind of a breakfast. I didn’t yet really buy into the whole breakfast idea but decided to give it a go. It went against the grain for me to start my morning eating when I had identified that as a problem behavior.
Over the course of my weight loss journey and maintenance I have become a breakfast advocate. I don’t eat a large breakfast, but, I do eat breakfast–every single day. It holds me steady through a productive morning at work and keeps me balanced through the whole day. I don’t skip lunch anymore either. Yes, I’m ready for supper at the end of the day, for sure. If I can’t seem to hang on ’till supper is ready I grab a piece of fruit or some fat free yogurt to tide me over. After supper I know I’m good until morning. I sleep better, no more late night heartburn, and, the best part, I’ve sustained weight at my goal since the end of May.
My breakfasts are on the lighter side with one of the following: 1 serving of Cream of Wheat (my latest favorite,) fruit with yogurt, 1-2 boiled eggs, 2 shredded wheat biscuits with skim milk, or sometimes oatmeal. I head out the door for work fairly early so i’m not big into meal prep for breakfast. Of course, black coffee is still a must. I want to share one of the recipes I use in my crockpot that I make for breakfast or sometimes even take for my lunch during the work week. It’s easy, quick, and healthy. It’s great for fall and company likes it too!
SLOW COOKER APPLE CINNAMON STEEL-CUT OATMEAL
Servings: 7–3/4 cup servings (found at http://www.theyummylife.com back in 2013)
2 apples, peeled (optional) and cored, cut into 1/2 pieces
1-1/2 cups skim milk
1-1/2 cups water
1 cup uncooked steel-cut oats
2 T brown sugar (or brown sugar substitute)
1-1/2 T butter cut into 5-6 pieces (optional)
1/2 t cinnamon
1 T ground flax seed
1/4 t salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter.
Spray inside of slow cooker with non-stick cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for about 7 hours.
Nutritional information per 3/4 cup serving): 149 calories, 4 g fat, 27 g carbs, 4 g fiber, 5 g protein.