Breakfast Heaven

I love breakfast, which is why I was super pumped about my breakfast this am. I will sometimes have oatmeal in the am, but its made here at work with water so I know the protein content isn't great. To bulk the protein content I added 1/4 cup skim milk,1/2 tablespoon peanut butter and 7 walnut halves. I added 1/2 of a sliced banana and sprinkled brown sugar on top.
Outcome? DELICIOUS! (and filling).

ReCiPe:

• 3/4 cup plain oatmeal cooked in water
• 1/4 cup fat free skim milk
• 1/2 tbsp all natural peanut butter
• 1/2 large banana
• 7 walnut halves (1/2 ounce)
• Sprinkle brown sugar
• Microwave and see the magic happen.

Nutrition Breakdown:

360 calories

7 grams fiber

11 grams protein

High in protein & fiber for satiety and still under 400 calories :)

Sugar substitutes, sweet or not so sweet?

There's some controversy out there regarding the safety of consuming sugar subtitutes. Ya Heard?

What are artificial sweeteners?
They are replacements for dietary sugars. They mimic the sweetness of sugar but have less food energy when consumed. They are especially marketed for diabetics, as regular sugar may raise blood sugar to dangerous levels. These sweeteners to not have an effect on blood sugars.

All non-caloric sweeteners must be approved by the Food and Drug Administration and undergo rigorous testing before they are approved and sold to the public. The FDA also sets an ADI (Acceptable Daily Intake) for food additives, which determines what is a safe amount for daily consumption over a lifetime.

Sachharin AKA Sweet 'N Low

ADI: safe to consume 5 mg/day (9-12 packets/day)

Aspartame AKA Nutrasweet/Equal

ADI: safe to consume 50 mg/day

(~18-19 diet sodas/day...if ur drinking that much soda anyways u got issues).

Sucralose AKA Splenda

ADI: safe to consume 5 mg/day (6 cans diet soda/day made with splenda)

Some studies have linked artificial sugar use in RATS to cancer development, but these studies have not been proven in humans.
Check out more info on this website.
Personally, I use Splenda, but I only use 1/day in my coffee and I rarely will drink a diet soda. Most "diet" products I don't really eat either (like a "sugar-free"cookie for example)..I go for the real thing and just have it as a "treat"! Sugar subsitutes are good for controlling calorie intake, and personally- I use them to prevent cavities!
Keep in mind artificial sweeteners are much sweeter compared to regular sugar..so 1 splenda packet does not necessarily equal the taste of 1 packet of sugar! (be careful with this! taste buds need adjustment if you're switching).


Bottom Line:
Artificial sweeteners are safe to use in moderation and are not proven to cause any cancer in humans.

Pre-Gym Snack

To get fueled before the gym I made a yummy PB-chocolate milkshake- minus the ice cream. I poured about 1 cup skim milk (I prefer the organic cause it lasts longer) into the blender with ice cubes, 1/2 tablespoon all natural peanut butter and 1/2 packet no added sugar Nestle hot cocoa mix...It was delicious!

It's important to fuel up prior to and after workouts to reap the most benefits from exercise and to allow your body to recover properly. I find I am able to work out harder and longer when I have a pre-gym snack and when I am well hydrated!! Drinking water throughout the day is better than chugging a huge amount of water beforehand of course, cause that just fills up your belly. I like shakes like these because its an excellent balance of carbohydrates and protein, which is needed during times of high physical activity to replenish glycogen* stores and  build and repair tissue. Because this snack is a liquid- I don't have to worry about it bouncing around in my stomach while I'm working out. If you don't have a blender or the time, a low-fat chocolate milk will do the trick!!

*Glycogen is stored glucose (energy). Your body breaks it down to glucose and uses it when energy is needed.

Food Hangover

Happy Monday-After-Superbowl Everyone

I have a feeling most people are suffering through what I like to call a "food hangover" today (and last night)..Just that sluggish-fatigued-bloated-nauseous-no-good-feeling.

I admit I did induldge in some superbowl-worthy treats (cheeseburger sliders-although I swear they were normal size cheeseburgers!?! chips/dip, buffalo wings) but I definitely felt gross last night immediately after indulging- which is a true testimate to me on how your body literally rejects the bad stuff once it's used to eating the 'good stuff'...If you didn't feel the food hangover, maybe that's a sign your body is 'too used' to it!! (totally not scientific, but I'll make my own theories :) No need to build your tolerance here either.
To anyone who normally eats healthy and induldges every now and then, its no biggie- and no need to make it a biggie. I would definitely not recommend starving yourself the next day or week (which will ultimately lead to more indulging). I would also not recommend "oh I already ate like crap, might as well eat some more crap...". Just move on and start on a better note the next day, including breakfast! What will help you feel refreshed is to start your day with protein (eggs/egg whites or peanut butter) whole grains and fresh fruit. Today I had a big bowl of cut up melons I bought from the hospital cafe that hit the spot, a scrambled egg and a Kashi Blackberry Graham Cereal bar. I wasn't very hungry, but breakfast is a must for starting the brain gears & metabolism. For lunch I had a big pile of greens with plain tuna, green peppers, cucumbers, carrots, a few craisins, and a little bit olive oil/vinegar. I've also been drinking a ton of water and only had 1 8oz. cup coffee this morning (dab skim milk & 1 splenda is how I roll). I plan on a mid-afternoon snack of yogurt & fruit.
I can tell you the Food Hangover is far from my memory!!

Lazy spaghetti/meatballs

This is cheating to Italians. I don't mean to offend anyone.


There's nothing like dad or grandma's pasta dish with a cooking-for-hours&hours-made-from-scratch spaghetti sauce & meatballs, but there's no way I'm making that after a work day.

One a regular wed. night I came home from work & had limited motivation to make dinner but was a starvin' marvin. I was able to whip together a comforting (& healthy) meal!!

I scrounged around my freezer and pulled out some frozen bagged spinach (I seem to always have on hand for omelettes, scrambled eggs, pasta dishes, salads, sandwiches, and side dishes) and frozen turkey meatballs from Trader Joe's (TJ's). These are lower in saturated fat than regular meatballs and their sodium content isn't too bad either at 400 mg per 2 meatballs. BTW..2 meatballs=1 serving=100 calories! They're a good size too.

I grabbed some cubbard ingredients: S&S Nature's Promise Whole Wheat Rigatoni and Trader Joe's jarred roasted garlic sauce (not pictured).

I also purchased pre-peeled garlic cloves at TJ's that were super cheap and I didn't have to deal with the peeling of the cloves and that lovely garlic smell that sticks to your fingertips for days.

I first threw the turk meatballs in the oven at 325 degrees and let be for ~ 20 minutes.

I then boiled & cooked the Rigatoni (~1/2 the box) to 'al dente'. As the pasta was draining in the sink, I sauteed in the same pan 2 diced garlic cloves in a bit of olive oil (~ 3/4 tablespoon). Added about 3 cups frozen spinach right to the pan with the oil/garlic & cooked until soft. I added 1 jar of the TJ's sauce and a few sprinkles of oregano and simmered. Added the toasted meaballs and Rigatoni, and let all the flavors meld together on low heat for about 10 minutes.....

I used a measuring cup to dish out 1 cup of pasta/sauce & 2 turkey meatballs. Sprinkled some parmesean cheese on top too.

The Verdict: surprisingly DELLLLLLLLLLLLLLLICIOUS for a quick meal. It would have been good to pair this with a small salad, which I didn't have on hand :( I felt good about my nutrient dense meal though:

The whole wheat pasta lends a good dose of fiber, whole grains & vitamins, the sauce packs an antioxidant punch (lycooopennne!) for not a lot of calories, and of course the protein from the meatballs provides satiety(12 grams per 2!). Don't forget the veggie serving from the spinach (loaded with vitamin K-needed for blood clotting). You're also getting some heart healthy fats from the olive oil used to saute the garlic/spinach :)



This made a lot (probably 6 servings)...I'll get a couple more meals outta this :) Yuummmmayyyy!!!!!