Rise, Dine & Shine!

breakfast-cerealThe Weight Watchers approach to healthy weight loss is four-fold: eat smarter, move more, embrace helpful habits and get support

Focusing on the first element, it’s important to keep in mind that eating less food doesn’t mean skipping entire meals. In fact, opting to forgo meals, especially breakfast, could be detrimental to maintaining a healthy weight. According to one University of Michigan study, women who ate breakfast were 24% less likely to be overweight than those who did not.

Chalk it up to a time-crunch (hitting the snooze button one too many times or rushing around trying to pull everything together), a lack of appetite (many people just aren’t hungry first thing in the morning) or buying into the misconception that it will help with weight loss, breakfast seems to be the meal of choice to pass over. That can be the first mistake of anyone’s day. Harvard researchers believe that people who eat breakfast are less likely to be hungry during the rest of the day and are, therefore, less likely to overeat.

Eating a healthy breakfast shakes your metabolism out of its sleep mode. When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours.

Take this advice offered by Josh Billings: “Never work before breakfast; if you have to work before breakfast, eat your breakfast first.”

Breakfast doesn’t have to be an elaborate, time-consuming meal (save that for a leisurely weekend). Fruit, whole grain cereal, a SmartOnes breakfast entree, low-fat milk, greek yogurt, a veggie omelet, a healthy smoothie, nutrition bars, low-fat cheese, a Vitalicious muffin, hard-boiled eggs, salmon slices and a banana, peanut butter, FlatOut wrap will all work nicely. Many options are transportable, meaning if you’re truly in a rush, you can enjoy them in the car, on the bus or at your workplace. More than once, I have even made at quick trip through a fast-food drive-thru to get Fruit and Maple Oatmeal (7 PointsPlus values)!

Mix and match your breakfast choices so that between it and the rest of your daily meals you’re getting in foods from all the important groups. I love the Breakfast Builder Cheat Sheet tool that is included with my eTool subscription. It inspires me to try new foods and variations.

Breakfast may very well be the last thing on your morning to-do list—but if you want to maintain a healthier lifestyle, make sure it’s a daily entry.


Italian Pepper and Egg Sandwiches

Weight Watchers Recipe

PointsPlus™ Value:    5

Servings:  4

Preparation Time:  10 min

Cooking Time:  12 min

2 tsp olive oilItalian Pepper EggS andwich

?1 small onion(s), thinly sliced

?1 large green pepper(s), such as a cubanelle, thinly sliced

1 tsp minced garlic

?4 large egg(s)

?3 large egg white(s)

1/2 tsp table salt, or to taste

1/4 tsp black pepper, freshly ground, or to taste

?4 item(s) reduced-calorie hamburger roll(s), toasted if desired

Heat oil in a large nonstick skillet over medium heat. Add onion and pepper; saute until tender and light golden, about 7 to 9 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Set vegetables aside.

In a medium bowl, beat together eggs, egg whites, salt and pepper. Scramble in same skillet over medium heat until almost cooked, about 1 to 1 1/2 minutes. Add vegetables back to skillet and gently mix; continue scrambling until eggs are set but not dry, about 30 seconds to 1 minute more.

Top each roll bottom with about 3/4 cup egg mixture; cover with roll tops and serve. Yields 1 sandwich per serving.

Source: WeightWatchers.com  eTools