Happy Friday!

I’m starting to get really excited about tomorrow’s triathlon. I think I may even sleep in my bathing suit tonight.  Just joking!

I was in the mood for a protein filled breakfast this morning, so I threw together some tomato & basil scrambled eggs.  For two, I used 5 eggs and a dash of milk.


Be prepared to see basil in most of our meals in the next week week :)


I also added some S & P and garlic powder.  No tabasco this time!

And I had the last piece of Omega-3 seed bread with almond butter.


I am slowly started to phase out my cereal-every-day routine!


Let’s just hope I can do the same with sandwiches :)

Now onto something fitness related – the benefits of swimming.

Last night at the BBQ, I was talking to a few friends about how much I loved to swim.  From a young age I have enjoyed swimming. I was involved with a summer swim league from age 5 to 15, and was on the swim team my freshman year of high school. 

Here are a few reasons why I enjoy swimming so much:

  • It’s a low impact exercise – so I dont’ have to worry about pressure on my joints
  • It’s a full body workout
  • It improves cardiovascular conditioning, muscle strength, and endurance
  • I find it relaxing

During our swimming discussion, someone brought up the question of whether or not swimming burns fat.  I had not really thought about this before, so I did some research.

And what did I find?  A lot of conflicting information!

  • One article said swimming is less effective than other forms of exercise at promoting weight loss, and has a minor impact on metabolic rate after exercise.
  • Another article said that swimming leads to the growth and strength of lean muscle and muscle growth means metabolism growth, which increases the ability to burn fat consistently.  The same article states that swimming burns more calories than most any other aerobic exercises.

Confused?  Me too!

Here are my thoughts:

  • Regardless of how much fat swimming burns, it is an excellent low impact, full body workout!
  • Losing weight is about burning calories & swimming is  aerobic – so you are burning calories!
  • For maximum benefit, vary your workout routine.  Don’t just swim or run or bike everyday.  Your muscles get used to the same thing and will eventually plateau. Mix up your cardio workouts and combine them with strentgh training.

Does anyone have any additional information on the benefits of swimming and whether or not it burns fat?



Even though the no sandwich challenge doesn’t officially begin until Monday, I am happy to say that I did not have a sandwich for lunch today!

After I declared that I wouldn’t eat sandwiches for 7 days next week, my sister-in-law e-mailed me with several ideas of what I could make for lunch.  Thanks Lauren!

I received fresh basil on our produce delivery this week, and had sun gold tomatoes from the previous week, so I made a tomato, avocado, and mozzarella salad with fresh basil.  I had to make quick trip to the store for the avacdo and mozarella, but it’s literally across the street.


For the dressing, I mixed together

  • 1 tbsp olive oil
  • 2 tsp balsamic vinegar
  • Dash of S & P


The avocado was my favorite part!


The best way to eat it was to get one of each component in every bite :)

I didn’t think the salad would fill me up, so I had a side of Kashi crackers.


With some spicy fire roasted five peppers hummus!


One of my favorite kinds.

And for an afternoon snack I had a large banana with ground almonds.


I added the almonds for some protein!

Did you know that 7 small changes to your diet can have aa big impact on your health?  Shape Magazine lists the best cancer fighting foods that will have an impact on your health.

cancer fighting foods

1. Get your greens.
According to the American Cancer Society, Asian women have a
breast cancerrate one-fifth that of U.S. women. While soy often gets the credit, cruciferous vegetables are also proving to be preventative. One study showed that Chinese women with the highest levels of isothiocyanate- a compound found in broccoli, kale, brussels sprout, and other cruciferous vegetables-cut their rate of breast cancer by 50 percent.

2. Make every day D-day.
vitamin D levels have recently been linked to an increased risk of everything from heart disease to depression. Now researchers have made a connection between the nutrientand breast cancer: A study in the Annals of Epidemiology found that pre-menopausal women with higher intakes of vitamin D had a roughly 30 percent lower breast cancer risk. Fish is your best dietary D source- try salmon, trout, and sardines.

 3. Get on the “A” list.
Carrots may not only help protect against eye disease, they also may slow the growth of
cancer cells. Women who ate at least five servings a day of foods rich invitamin A and carotenoids, such as carrots, spinach, sweet potatoes, cantaloupe, and apricots, reduced their risk of breast cancerby more than 20 percent. The effect was seen especially in pre-menopausal women with a family history of breast cancer.

4. Go herbal.
Compared with certain fruits and veggies, some herbs have more than 10 times the amount of cancer- and
heart-disease-fighting antioxidants. So reach for that rosemary, oregano or thyme next time you cook.

5. Take a tea break.
Instead of grabbing a latte as an afternoon pick-me-up, go
green-tea, that is. A recent study from Japan found that women with cancer who drank at least three cups of green tea a day reduced their risk of recurrence by more than 30 percent. Some scientists believe the reason is that green tea is high in the antioxidant epigallocatechin-3-gallate, which may halt cancer cell growth.

 6. Load up on lignans.
Some breast tumors are triggered by the hormone estrogen. But as it turns out lignans, or plant estrogens, may block the effect of estrogen produced by the body. (Lignans can also help lower your bad cholesterol, or LDL.) Flax and sesame seeds have the highest amounts, but whole grains and whole-grain bread, cereal, and pasta, pumpkin seeds, soybeans, broccoli, and tea are also good sources.

7. Marinate, marinate, marinate.
Using high-temperature techniques, like grilling, to cook meat can create potentially cancer-causing compounds to develop. But you don’t have to give up barbecues altogether. Sticking with lean red meat, chicken, and fish and marinating them for just a few minutes before grilling helps avoid charring, adds flavor, and keeps these foods moist.

One thing I know I don’t do enough is drink tea.  I should really alternate some of my coffee days with tea.  I need to work on that…

After work today I have plans to jog, swim, and go to a BBQ.  Let’s hope the weather holds up!