Category Archives: breakfast

Choosing your calories wisely

It’s not as necessary to eat less to lose weight as it is to eat better. Consider the decadent and delicious treats available at your local Krispy Kreme shop,  and a healthier meal option.

Suppose you are planning tomorrow’s breakfast. Let’s say you want to have a meal of about 350 calories. Here are two choices:  the first option – one Krispy Kreme Chocolate Iced Custard Filled donut and a half cup of skim milk; option two –  a scrambled egg, slice of whole-wheat toast with a light coating of margarine-type spread and your favorite jelly, a small piece of fruit and a cup of skim milk.

Option one would satisfy your sweet tooth as it sends your blood-sugar level skyrocketing, only to plummet soon after, possibly leaving you fuzzy-headed, cranky, and craving another fix in about an hour. Option two gives you a tasty, healthy, and filling meal with offerings from all the food groups, providing sustainable energy and keeping you satisfied for most or all of the morning.

I consider my daily calorie-quota as a bank of sorts, with the foods I eat as “purchases”. I can “spend” my calories in ways  that’ll nourish me throughout the day, or I can dole them out carelessly, and find, before bedtime, I’ve run out and am hungry. In that case, I’ll have to face the music: try to sleep with a growling tummy, or eat more calories than I wanted to.

This is just one comparison. Favorite fast-food restaurant meals can easily pack 1,000 calories or more, and often the fat and sodium content are through the roof!  We can definitely benefit by reading the nutritional info of our favorite less-than-healthy foods, and consider better trade-offs. For me, it’s a fun challenge to see how much bang I can get for my calorie buck, and to feed my body with fuel that’s good for it as well!

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Filed under breakfast, calorie reduction, counting calories, decision-making, food, healthy eating, healthy weight loss, label-reading, meal preparation, mindset

Good-for-you oatmeal pancakes

This magazine recipe caught my eye. With only 1/4 cup all-purpose flour, I wasn’t sure it’d be tasty, but, with its oatmeal base,  it certainly looked healthy. With a touch of cinnamon and just one tablespoon of sugar divided among eight pancakes, it’s a winner in my book. Next time, I’m going to double the recipe to have some to freeze.

Oatmeal Pancakes

  • 1 cup quick-cooking oats*
  • 1 cup low-fat buttermilk 
  • 1 egg
  • ¼ cup all-purpose flour
  • 1 Tbsp. sugar
  • ½ tsp. baking powder
  • ½ tsp. baking soda
  • ⅛ tsp. cinnamon
  • 1 Tbsp. canola oil

Mix oats and buttermilk together; refrigerate overnight (*I used old-fashioned oats and they did fine). Stir in remaining ingredients and blend well, adding more milk or water if needed for proper consistency. Spoon by ¼-cupfuls onto hot griddle. Cook until bubbles begin to break, flip and cook until golden brown. Makes about 8 pancakes. (For food-journaling purposes, I’d say three of these pancakes would count as two breads and 1/2 milk).

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Filed under breakfast, calorie reduction, food, healthy eating, healthy weight loss, meal preparation, recipes