Eat Your Breakfast

Breakfast – the most important meal of the day. I know you’ve heard it before, from your mother and from me, but it seems that it is particularly true when weight loss is your goal.

Researchers at Virginia Commonwealth University assigned 94 women to one of two groups. Group one received 1100 calories a day with breakfast the smallest meal of the day. Group two received 1200 calories a day with breakfast the largest meal of the day. At the four month mark, the small breakfast group had lost an average of 28 pounds, while those on the big breakfast plan lost 23 pounds. However, at the eight month mark, the small breakfast group had regained an average of 18 pounds while the big breakfast eaters had continued to lose, dropping another 17 pounds on average. So for the entire eight month period, the small breakfast group had lost 10# and the large breakfast group had lost 40#. As a bonus, the big breakfast eaters reported less hunger and fewer cravings than the other group.

Here is a breakfast recipe to try (adapted from Quakeroats.com):

Maple Apple Oatmeal
1 c apple juice
¼ teaspoon ground cinnamon
Dash salt
½ c old fashioned oatmeal
2 T chopped apple – no need to peel and throw away vitamins and fiber
1 T sugar-free maple syrup
2 T chopped nuts (optional)

In medium saucepan, bring juice, cinnamon, and salt to a boil; stir in oats, apple and syrup. Return to a boil; reduce heat to medium. Cook 4-5 minutes or until most of juice is absorbed, stirring occasionally. Stir in nuts, if desired. Let stand until desired consistency. Serves 2, or serve 1 today with leftovers to reheat in the microwave for an easy breakfast tomorrow!

Happy breakfasting,

Sandi Birch, RD LD

February ROTM

Your mother was right,
you should “EAT your VEGETABLES!”
Here are some fun and delicious new ways to prepare them.

Mashed Cauliflower

1 head cauliflower, cleaned and separated into florets
Skim milk and water, to cover
5 T reduced fat cream cheese
Salt and pepper to taste

Place cut up cauliflower into large stock pot and cover with half milk and half water. Cook at a simmer until tender (about 30 minutes.) Drain well. Mash with potato masher with cream cheese. Whip until creamy. Season to taste.

Makes about 2 cups (depending on size of cauliflower head). Serving size – ½ cup
47 calories, 3 g fat, 3 g carbohydrate, 3 g protein


Roasted Baby Carrots

2 teaspoon olive oil
1 T chopped fresh or 1 teaspoon dried thyme leaves
¼ teaspoon garlic salt
1/8 teaspoon pepper
1 – 16 oz bag baby carrots

Heat oven to 425 degrees. Mix all ingredients in large bowl, tossing to coat. Spread carrots into 13 X 9” pan. Bake uncovered 35-40 minutes or until carrots are tender, stirring about halfway through baking time.

Serving size – ½ cup
70 calories, 3 g fat, 12 g carbohydrate, 3 g fiber, 1 g protein


Not only are vegetables naturally low in calories yet high in fiber, vitamins and minerals, but they may reduce the risk for certain types of cancer, heart disease and several other illness.

Support Group

Join us for Support Group this
month-

February 19th at 7:00 at the

Cancer Center

We will be kicking off our
Ultimate Weight Loss Challenge

You don't want to miss
it!

It will continue through the
next few months with a different event at each meeting!

The dates for the Challenge
are:

March 26th

April 23rd

May 28th

June 25th