@ – A R T I F A C T

Archive for the ‘Food’ Category

Eat for Life – 2

“Eat for Life” – 2

Breakfast is King

Breakfast is the most important meal of the day. Remember when commercials used to show a “complete breakfast” with fruits, dairy, and grains? That’s not common anymore – the average person doesn’t indulge in a “completely” balanced breakfast every morning. We live in a faster world now, and I suppose the allure of balance is trumped by convenience.

I used to enjoy that convenience until I realized how vital a balanced breakfast was to weight loss.

Breakfast doesn’t have to be a big production. It just has to be nutritious – high in fiber, protein, and complex carbohydrates. The key is to eat foods that make you feel fuller, longer. For my weight loss success, that meant cutting out as much bread as possible. Before I did that, I ate bagels, muffins, and scones often. Not good, especially for someone who sat while working.

Smiley Face Breakfast

Nowadays, my claim to fame is called the “Smiley Face Breakfast.”

2 eggs (egg beaters or egg whites preferred)
2 slices of Canadian bacon
1 slice of fiber-rich toast

Use cooking spray to limit how much oil is added. Cook the eggs first because the bacon only needs 30-40 seconds per side. I call it the “Smiley Face” for obvious reasons. It takes about 5 minutes to prepare, and is incredibly filling and satisfying. Add to that an 8 oz. cup of grapefruit juice and a little dab of ketchup, and you got yourself a balanced breakfast, low in sugar, sodium, and carbohydrates.

This breakfast is approximately 300 calories.

Between breakfast and lunch, I eat whole fruits (e.g., bananas, apples) to keep my hunger at bay. I also drink a cup of coffee (black with no sugar – tough, I know!) because it boosts my metabolism and suppresses my appetite.

Breakfasts like this have helped me lose weight and keep it under control for years now. It’s not for everyone, but it’s balanced and nutritious. If you’d like to share your breakfast creations, please do so! I’m always on the lookout for healthy alternatives.


Get every new post delivered to your Inbox.