HAP-PY FRI-DAY!!! (birthday tune)
This week FLEW by for me! And I know we’ve all said it countless times, but how quickly the weeks and years go by! I cannot believe that I am going on FOUR years post-graduation.
I must say though, with rare passing exceptions, I have never wished to turn back the clock and repeat any of my younger life stages. Sure, there were wonderful and unique elements to each, but being young is also HARD! The vulnerability and confusion–the not knowing of it all–this only seems to get better with time, and with each passing year I feel more confident and comfortable in my own skin. As for the changing landscape of our faces and bodies–bottom line people, NO ONE gets an E-Z Pass, and that’s good enough for me :).
Not that it hurts to do whatcha can to keep the clock at bay (the old fashioned way) :).
These last few weeks, I’ve had to squeeze my workouts into a more narrow time frame than I would ideally like, but I’ve managed to get a few good ones in! In particular, I’ve found myself gravitating towards the following:
- The arms-related portion of my Monster Workout, combined with light cardio. I’ve found that I can almost always fit in the arm exercises from this routine when I’m running low on time but feelin’ the need for a little burn!
- This Interval Treadmill Blast, which guarantees me a nice sweat and endorphin rush
- The Women’s Health Supersets that I posted about this past weekend. I absolutely LOVE this workout. I haven’t run across many other routines that can be done from home without equipment and are actually challenging!
Please let me know if you give any of these a try and/or having any questions about them!
Today, some delectable meals got me through AND got me thinking…
This morning, when I went to the office kitchen to rummage for breakfast, I was planning to have a cottage cheese or Greek yogurt with my pb&j for an extra protein boost. I am totally spoiled by our kitchen, which is STOCKED with fabulous healthy eats Monday-Thursday. However, occasionally Fridays are slim pickins, and I was completely thrown off when neither of my anticipated protein sources were available!
I ended up supplementing a cup of vanilla soy milk, but I was still hungrier more quickly than usual, and the incident served to reinforce the importance of protein!
NOTE: I am NOT a registered dietician or other health professional, but from my own research and experience, two elements CRUCIAL to a woman’s health are:
- Weights/strength training IN ADDITION to cardio
- Protein to repair existing muscle tissue and allow new muscles to grow AFTER weights/strength training
Unfortunately, I know a lot of women who don’t LOVE filling their diets with meat and struggle to find tasty, easy protein alternatives. So, I’ve decided to start PROTEIN FRIDAYS!
Every Friday, I will pick a non-meat protein source and share a handful of simple recipes that I enjoy, which highlight the star of the show! I hope that this will spur your creativity to experiment with new ingredients OR ingredients that you’ve discarded as boring and/or difficult to prepare.
I thought I’d start the tradition with one of the latter…another dietary hall-of-famer that makes up in nutrition what it lacks in the glamour department.
I present to you, the incredible, edible egg!
Just one lil’ medium-sized egg, according to the Egg Nutrition Center (least somebody’s lookin out) has SIX grams of protein! If you’re watching calories, there are only sixty cals to go along with that protein punch. A force to be reckoned with! Check out the website for more info: http://www.enc-online.org/.
I adore eggs, but with the eggception (went there) of trendy brunch dishes, I think eggs are underutilized in all three meals. Well, I vote for a comeback, and here are some of the ways that I enjoy this eggcellent (to forgive is divine) ingredient!
- Egg Breakfast Sandwich: 2 fried eggs, slice of Muenster (or favorite cheese), smear of JAM on toasted English muffin–trust me on this one.
- Egg-Avocado Toast: 1/4 c smashed avocado on toasted multigrain bread with slices of hardboiled egg and a sprinkling of sea salt and cayenne. This is also good with hummus in the place of avocado.
- Breakfast Pizza: Cover a cookie sheet with aluminum foil and rub a bit of olive oil on the foil. Cover one whole grain tortilla with a thin layer of tomato paste, shredded cheese (I like mozzarella and Gruyere) and herbs/spices (I like oregano and red pepper flakes). Bake at 400 degrees until tortilla is crisp and cheese bubbles. Take ‘pizza’ out, crack an egg in the center, and bake for another 2-3 minutes until egg is preferred done-ness.
- Microwaved Egg Cup: Break 1 egg into a microwave-safe cup, bowl or ramekin. Poke the yolk with a knife. Add 2 tbs milk and beat until mixed. Sprinkle with salt and pepper. Cover the bowl with saran wrap or a plate and microwave in 45-second intervals until cooked (to your liking). Add toppings: Shredded cheddar and salsa, goat cheese and rosemary; greek yogurt, crumbled bacon and chives (anything!). If using cheese, nuke for another 20-25 seconds.
- Good Ole Egg salad: You can use my recipe here, but my favorite combo starts is: 2 eggs (1 serving of salad), 1 tbs mayo, 2-3 chopped sweet pickles (or 1 tbs sweet relish), 1/2 tsp paprika or Old Bay Seasoning, salt and pepper to taste.
I hope you enjoyed this first edition of Protein Fridays and have a fabulous, fueled Friday night!
What is your favorite way to prepare eggs?!