Minor Meltdown

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!.) :mrgreen:

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
  • carrot
  • cucumbers
  • tomatoes
  • cauliflower
  • 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. 😀

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About Sarah

Hi and Welcome!!! I'm a chocolate & coffee loving Registered Dietitian with a passion for helping people reach their goals. When I'm not busy working, I enjoy photography, cooking, and spending quality time with my family (and pets!) Thanks for stopping by!

17 thoughts on “Minor Meltdown

    • Great question, Marina! 😀 Is there anything that sounds appealing in the early morning? Some people like having just a light snack early in the morning (i.e., fruit with a pat of nut butter, or a toast with a slice of cheese, etc.), and wait to have their “official” breakfast later on in the morning when they can tolerate it better.

  1. Did I watch any? I watched it all! Haha. I really liked 2 men bobsledding.
    I knew that protein fact! Except sometims I have such problems fitting protein into my morning in an appetizing manor. Usually, I can convince myself of a greek yogurt

  2. I’m olympic obsessed. I’ve watched more TV in the past few weeks than I care to admit to. One of the coolest sports I watched was snowboard cross. I don’t traditionally watch much besides figure skating but this year all the sports were so thrilling.

  3. That’s interesting about protein in the AM! Thanks for the info.

    The only Olympic sport I watched this year was hockey. It was epic and I’m sad it’s over.

  4. Sorry about the injuries…there is NOTHING more frustrating than not being able to run when you feel like it. I frequently get runners envy, too. Especially when I see people running when I’m driving to work. Makes me want to quit my job and run…hah. But it sounds like you have a good plan…hang in there!

    Your banana snack looks perfect. 🙂

  5. Sorry for your meltdown, totally understand it…just remember that waiting a little longer now can be the reason you can run for the rest of your life!

    Have a great week:)

    xxx Julia (Taste of Living)

  6. I hope your foot-knee-leg pain goes away soon! I don’t like knwoing about other peoples’ workouts when I can’t indulge also.

    Your breakfast looks so good-and I am not much of an egg/cheese person. I have a lovely bowl of yogurt every morning without fail. It is my favorite meal of the day!

    No more melt-downs, please. 🙂

  7. I can totally relate to runner’s envy! Your game plan sounds great for today, I hope it works out well for you. I know how frustrating this all is, but you’re reacting beautifully!

  8. FIGURE SKATING! except i missed almost all the ice dancing and women’s events, which totally made me sad. i guess that is what youtube is for 🙂

    i love me some protein in the morning too – if i don’t have it, you can find me eating lunch by 10am 🙂

    have a great night girl!

  9. I’m so glad I have your rss feed. My Monday night dinner was roasted rutabagas, which taste a lot like turnips, but a little sweeter.

    ANd I’ve seen that bullion base in the store, but hesitated on buying it. I’ll get it next time!

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