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Week 13 of 52 Small Changes

(41 Posts)
DrDiva Sun 20-Mar-16 20:40:03

Week 13: eat your wheaties

The Change:
Start every day with a healthy breakfast.

Roadmap for Success:
Eating a healthy breakfast sets the tone for your day. It helps you function optimally and encourages healthier habits throughout the day. To ensure that your breakfast is doing the best job it can for you and your health, follow these tips:
Make It Balanced: A healthy breakfast should contain lean protein, which helps to keep you satiated throughout the morning, and high-fiber carbohydrates, which provide you with energy, promote regularity, and keep you full. Good sources of lean protein include egg whites or eggs, low-fat or nonfat milk and yogurt, beans, and lean meat, such as Canadian bacon or ham. Good sources of fiber at breakfast include whole grain cereals and oatmeal, whole-grain bread, and fruit.
Shop for It: As you plan your grocery list for the week, make sure to plan for breakfast. Include foods that you know you’ll want to eat. And if your morning is typically rushed, look for fast options that are easy to prepare or carry with you, such as a piece of fruit and a low-fat Greek yogurt.
Schedule It: If you find it difficult to squeeze breakfast time into your mornings, start getting up fifteen to twenty minutes earlier to fit it into your day. Figure out what you plan on eating for breakfast the night before so that you don’t have to think about what to prepare in the morning.
Avoid Refined Sugar and Baked Goods: Many typical breakfast choices are overridden with sugar and refined flours and grains. Stay clear of cereals that are high in sugar, as well as bagels, pastries, donuts, muffins, and other baked goods made with refined flours. These are low in fiber and digest very quickly, causing blood sugar levels to spike, energy levels to plummet, and hunger levels to increase within only an hour or two of consumption.

Sirona Sun 20-Mar-16 20:59:45

Thanks DrDiva

Not too bad at this one. I'm a recently reformed non breakfast eater, usually porridge or grab a banana if time is tight. Could always add a Greek yogurt to that. Sometimes I get round to bacon or eggs if I get dc up in time and not without the usual cajoling to get out of bed.

Didn't get round to deep breathing last week, try this week. Was in the final week of training for my run so concentrated on that - lots of stretching was done. Now it's over I can get back to some sort of normality again.

OddSocksHighHeels Sun 20-Mar-16 21:19:45

I'm generally pretty good at this most of the time but I'll focus on making sure I eat it every day and not skipping any.

Thank you DrDiva

DrDiva Sun 20-Mar-16 21:34:36

I have breakfast (doing LC bootcamp means you get a big stick waved in your direction if you don't!!) but not quite the sort suggested here. Not planning to change.
Makes a nice change that this is one already in the bag!

BewitchedBotheredandBewildered Mon 21-Mar-16 00:23:29

I can't face food until about midday, and really don't like eating when I'm not hungry.

I'll concentrate on walking and stretching instead.

quirkychick Mon 21-Mar-16 07:01:59

I'm low carbing, so tend to eat breakfast only if I feel like it! Atm it tends to be bulletproof coffee or a protein smoothie of some sort. My period has finally arrived, so unlikely I will skip it this week smile.

Still focusing on sleep, stretching, tracking what I eat and being active!

margaritasbythesea Mon 21-Mar-16 07:04:10

Thanks Dr Diva. I've got this one! In my house I am known as Mrs Egg because I have one for breakfast every day.

Was your run at the weekend Sirona?

Mmm holiday..... Enjoy Dr Diva.

I am still learning to breathe. I do it at least once a day grin

Sirona Mon 21-Mar-16 08:34:13

Really good thanks margarita, happy to get a pb with my half marathon and 10k times. Contemplating what to do next. Much as training gets on my wick at the end, I tend to forget that the minute I cross the finish line grin

Have a lovely holiday DrDiva. Super jealous, I would love some sunshine and heat. My dc aren't off until Friday so not even a chance of a half hour lie-in until then.

gingercat02 Mon 21-Mar-16 15:24:01

Hello Everyone
Been really busy and then I lost you all. Hope we are all doing well. This one is a no brainer for me, if I don't have brakfast would starve by 10am grin
I usually have museli or granola on weekdays, but weekends it vairies, from toast and butter to full cooked, to croissants or omlettes. I love breakfast food

ICJump Mon 21-Mar-16 20:55:40

So I had been low carbing but the GP asked me to reduce dairy and fat and I freaked out and over ate everything!
Today I have oats raspberries and a protein nut topper thingy.
So feel good about that.
I am a bit of a mess about a while load of things and have stopped all the good habits I'd had sad
I have an appointment with my psychologist today so that should help get me back on track

quirkychick Tue 22-Mar-16 06:26:07

flowers to you ICJump.

Things not great here, I have horrendous period pain and dd2 has bad cold. Not a lot of sleep had by anyone. sad

margaritasbythesea Tue 22-Mar-16 06:59:52

flowers sounds like you have an awful lot on your plate IC. Sorry to hear it.

Hello ginger smile
Good going Sirona. I am impressed. I love to run but really struggle to find time.

Glad there's so many good breakfast eaters. I'm not sure too many if us could have coped with a challenging one right now.

I had my eight hours last night. I swear I'm just as tired as when I went to bed.

margaritasbythesea Tue 22-Mar-16 07:01:57

I should say make time not find time for running. I'm sure if I had enough commitment I could do it.

Pointlessfan Tue 22-Mar-16 07:32:17

Thanks diva, I will struggle with this. I'm not a morning person and we're always in a mad rush plus I don't like a lot of typical breakfast foods e.g. eggs. I usually have shredded wheat which is at least a wholegrain.

Sirona Tue 22-Mar-16 09:33:04

flowers IC, hope your appointment helps sort things out for you.

I find time by ignoring all the housework that needs done margarita grin I love it, find it very de-stressing and appeals to my introverted need to find time to myself.

Hope you and your dd feel better soon quirky

Sleep not going well here at all, dd up for hours last night and I didn't get much the night before. Exhausted and cranky. Positivity taken a hit too. Dc are both being tearaways at the minute and I spent last night being cross at them for one thing or another, which I hate.

Greek yogurt with some milled linseed for breakfast. Think I might put a drop of honey/fruit on it next time, I find greek yogurt a bit too sour for my tastes without something sweet to balance it out.

quirkychick Tue 22-Mar-16 10:58:49

Sirona I have just had the same with some of aldi 's milled linseeds with raspberries and blueberries - so a little sweet, and a tiny bit of maple syrup. Yummy! Dd2 has had some with pureed prunes and is asking for more corn cakes. I think she is feeling better!

I hope you are getting some help ICJump.

NightWanderer Wed 23-Mar-16 22:56:31

Just marking my place really. Love reading the challenges and aspiring to them. Haven't really done much though.

Awholelottanosy Thu 24-Mar-16 06:57:14

Ah found you! This is a good one for me to do, love breakfast and looking for some more healthy and interesting options. The last few days I've been having a homemade steak bake for breakfast! blush
( inspired by the all the amazing things you can make with a sandwich maker thread).

What healthy things do you all have for breakfast?

gingercat02 Thu 24-Mar-16 08:22:18

I'm on hot cross buns for breakfast at the moment (don't buy the no carb breakfast thing I'm afraid) as it's Easter, but we are off to the in laws tonight so God only knows what we will be eating. They are not foody people sad

NightWanderer Thu 24-Mar-16 09:03:03

I usually have scrambled egg on toast with some kind of fruit.

Sirona Thu 24-Mar-16 10:37:09

Must find this sandwich maker thread Awholelot, I like the sound of steak bake grin I'm very boring and usually have yogurt with seeds, fruit or porridge. Occasionally scrambled egg with salmon or baked avocado with egg and bacon. I find it difficult to find the time to make things rather than fling cereal and bowls at the dc. They are off from tomorrow for Easter so I'm going to try and make a bit more of an effort.

Awholelottanosy Thu 24-Mar-16 11:50:56

This is the thread

Won't help with healthy breakfast week tho...! smile

OddSocksHighHeels Thu 24-Mar-16 12:58:41

ICJ hope things went well with the psychologist. Go easy on yourself flowers

Pointless if you don't like traditional breakfast food you can always have something else. I had leftover soup for breakfast today!

Awhole I normally have toast with whatever toppings I feel like, porridge with fruit or omelette. If I'm in a rush then I'll just grab random bits like a piece of cheese, a yoghurt and a banana or eat leftovers.

Sirona Thu 24-Mar-16 15:08:53

Cheers Awholelotta. I'm sadly safe, I have a flat sandwich press thingy sad

At least my scales will thank me after reading through it.

Awholelottanosy Thu 24-Mar-16 18:12:00

Sirona nooo don't read it, it will make you want to get a deep fill one!!

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