Did you know that eating protein in the morning has been proven to keep people full for longer then a breakfast high in carbohydrates? This doesn’t mean you should slab a rib eye steak onto your breakfast anytime soon, nor does it mean you should throw out your morning bowl of oats (horror, horror!—I’m not knocking oatmeal by any means!!) However, it does warrant good reason to include this nutrient into your morning meal. Whether that means adding milk to your cereal and oats, making an egg sandwich, adding peanut butter to your toast (healthy monounsaturated fats = double bonus!) or eating a dish of lowfat yogurt with fresh fruit…there are plenty of options!
I made an egg sandwich this morning, which was incredibly yummy. McDonalds has nothing on the homemade version of the sandwich.
- 1 whole wheat english muffin, toasted
- 1 whole egg + 2 egg whites, fried in a pan coated with cooking spray
- 1 slice of American cheese
On the side, I also had a dish of plain yogurt with 1/4 c. wheat bran (a little too “branny” I’ve got to say…trying 2 T. next time!) 2 T. flax, and a handful of granola. Plus a juicy orange on the side.
My egg was almost too big for the english muffin (i.e., fork required!.)
I had a bit of a meltdown this morning, while thinking about my foot and knee injuries. I think it started when I saw someone running up our street. I experienced “runner’s envy” and wanted nothing more then to go out and run. Common sense, of course, took over. But I realized that the waiting game that I’m playing isn’t going to last much longer. I can deal with whatever the doctor tells me, but I just need to know if there’s something wrong. If there’s any way I can help my foot and knee heal quicker, then I want to be doing just that! So…my course of action?
Tomorrow I’ll be running 0.5-1 mile on the treadmill at the gym. If I feel pain—any pain!—I will immediately set up an appointment with the doctor. If there is no pain, I will finish the mile, ice my foot and knee, and continue this process for the week. Any pain = doctor visit. I’m holding myself to this plan in order to avoid furthering the injury, and also to prevent any future meltdowns.
After a 3-mile walk this morning, I snacked on an apple and some pistachios.
Sunday lunches are always awesome and usually involve Dad’s mad grilling skills.
Indoors, mom and I were hard at work on the vegetables and rice. My new favorite cooking method for brown rice? Using this in the cooking liquid. I swear, this stuff is about as close as you’ll get to making your vegetable broth taste homemade. It’s fresh and flavorful…way better then canned versions. I love the light flavor it adds to cooked rice.
Dad grilled the wild caught salmon to perfection. It was so delicately sweet and flavorful.
When it comes to veggies, my mindset is: the more the merrier. Roasted turnips, sautéed green bell peppers & onions, and peas mixed with brown rice. If there was such a contest, this would easily win as being my favorite meal of the week.
This afternoon I indulged in an iced coffee, but tomorrow I need to swear myself off of the afternoon caffeine fix. I can get addicted to my caffeine way too easily. ;)
- 1 c. chilled starbucks coffee
- 1/2 c. milk
- 1 tsp sugar
This afternoon I also had a favorite snack combo:
- 6-oz. plain yogurt
- 1 T. crushed flax
- 1/2 whole wheat pumpkin muffin
- 1/2 banana
I never feel much like cooking on Sunday nights, so I threw together a quick but delicious salad.
- mesculin greens
- last of the roasted turnips
- black olives
- red onions
- dressing: balsamic vinegar, orange juice, and sprinkling of crushed garlic…stirred together.
+ a toasted slice of whole wheat and walnut bread with a pat of butter.
Slice #2…finally full!
I think I need a night of relaxation, so I’m about to make a cup of tea and a snack while watching the last night of the Olympics.
Question—Did you watch any of the Olympic events, and if so…what was your favorite sport? I watched some of the Olympics this year. I love watching the figure skating and snowboarding…the skiing was pretty intense too.