Both Amanda and I have different goals we want to meet – either with a direct eye toward weight loss or with weight loss as a natural byproduct of making a few healthy lifestyle changes. We have decided to track our progress with these changes with a series called Motivation Monday. Some Mondays there may be one post, some Mondays there may be more. So, without further ado…
Let me introduce you to the first thing I enjoy every morning, and don’t worry, it isn’t rated NC-17…it is a cup of Earl Grey tea:
The worst part of waking up to a cup of Earl Grey tea instead of Folgers is that tea makes my stomach queasy in the morning, so I have to eat breakfast shortly after my first cup or I get nauseous. I am not usually a breakfast person, so I stick to something basic like toast. Since I am eating breakfast and know the rough amount of calories I am supposed to have per meal, I usually go with two pieces of wheat toast with a little bit of Land O’Lakes Olive Oil Butter (the best butter ever!). Well, Thursday of this past week I purchased a new container of butter and was kind of shocked yesterday morning to see that a good portion of the 7 ounce container was missing. Somehow, I had started eating a lot more butter than I am accustomed to eating on my toast.
I’m on a mission to obliterate empty calories from my diet, so I am tackling the butter first. I think I started using more because the butter has become more difficult to spread since we changed breads, so I am going to start setting out the entire tub when I make my first cup of tea in the morning. By the time I get around to toasting my bread, it should be soft and able to cover more toast with less product and keep my toast from being soggy — a major pet peeve I have also been experiencing. I did a test this morning to see how much butter I had actually started using and it seems like I was up to a 1-1/2 tablespoon per morning according to my usual portion (multiply what is in the one tablespoon measuring spoon by two for two pieces of toast).
Even with the addition of heart healthy fats in olive butter when compared to regular butter, I do not need 135 of my daily 1200 calories allotted to butter. I am going to actually measure (instead of eyeballing) a soft 1/2 tablespoon, or 45 calories, per morning, and make it work on two pieces of wheat bread on mornings when I don’t substitute fruit or an egg for the second slice. On those days I will only enjoy 1/4 tablespoon.
This may seem like small potatoes and a silly topic for a blog post, but let’s do the math and see how that impacts your weight over the course of a year. Cutting out 90 calories per day (135-45) multiplied by 365 days in a year is 32,850 calories per year saved. 3500 calories are roughly what it takes to burn 1 pound. By cutting out that much butter, I could lose 9.39 pounds in one year or at least avoid gaining that much weight. And, even if I didn’t want to lose weight, it would be a healthy addition to change this habit since I could replace 90 relatively empty calories with something more nutrient dense, like a yogurt or egg.
So, my first gauntlet is thrown down. Less butter. I will be back for a progress report next week and for discussion of a new goal for Motivation Monday.