At the beginning of January, I shared Baby-steps To A Healthier You. I wanted to make smaller weekly goals to help me reach my overall goal. By doing so, I’m able to feel more successful and increase my motivation. For my first weekly goal, I was going to eat a healthy breakfast every morning. I was then going to take my second week to evaluate any triggers or life changes that kept me from reaching my goal and make needed changes in what I’m eating. Here’s my update:
I have found it very important to develop an action plan and to come up with my own personal vision statement. This way, when I start to become discouraged, I can be reminded of the bigger picture and focus on my weekly goals. The Ohio State University Wexner Medical Center has a really great handout for healthy living that they use with patients who are working towards losing weight. You can follow along in the handout to answer questions and create your own personal vision statement. My vision statement is:
I am adopting a healthy lifestyle of eating to nourish my body and exercising to be fit. I will inspire through example and love the life I live. I will achieve it, be it, and live it!
My vision statement is on my desk at work and I have posted it on my refrigerator at home. I see and am reminded of my positive vision multiple times a day.
How did I do with my breakfast goal? Well… I learned that I like to hit the snooze button too many times, which causes me to be in a hurry for breakfast. When I’m in a hurry, I tend to grab something quick to take out the door with me. I found that I really want something hot for breakfast, and I need to make sure it contains protein. If I don’t get enough protein with breakfast, I crave carbohydrates all day!
The Academy of Nutrition and Dietetics has a great article about Breakfast Ideas for Busy Mornings that give you options based on how many times you hit the snooze button. Here are my new quick, hot, PROTEIN-PACKED go-to breakfasts:
- Breakfast Burrito– low carb tortilla with either one scrambled egg or two egg whites, a lean meat (like chopped, low-fat ham), and a little sprinkle of shredded cheese. If I’m doing well on time I will add in some veggies like spinach, onions, peppers, or broccoli while I cook my egg.
- Protein Packed Pancakes– I blend up old-fashioned oats with low-fat cottage cheese, vanilla, egg whites and baking powder to make a protein packed pancake. I do this the night before and get everything ready so it takes no time to cook in the morning.
- Veggie Egg Breakfast Muffins are great to make on the weekend, and they heat up quick on busy mornings.
Veggie Egg Breakfast Muffins
I’d love to hear how you’re coming with your goal and what has worked for you!
Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu
Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu
Sources:
Academy of Nutrition and Dietetics (2017). Tips for Better Breakfasts. http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/4-tips-for-better-breakfasts
Centers for Disease Control and Prevention (2015). Losing Weight: Getting Started. https://www.cdc.gov/healthyweight/losing_weight/getting_started.html
Zies, S. (2017). A Great Way to Start your Day. Live Healthy, Live Well. https://livehealthyosu.com/2017/09/14/a-great-way-to-start-your-day/
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[…] of losing weight and becoming healthier. Last month I shared my reflection about my progress in My Healthy Breakfast Evaluation. Just a quick recap, I am giving myself time to put my goal into action and then additional time to […]
Thso breakfast muffins look delicious. It’s so good to have something quick and easy like that to grab on the go. I also love your words about eating to nourish your body – a healthier diet leads to so many improvements (physically and emotionally).
Great post!
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