Does a wrap count as a sandwich??  It probably does, huh?

I braved the blistering heat and humidity and went home again for lunch today.  Even though I’m only outside for probably 15 minutes total (if you include Nylah’s walk) , it’s such a shock to the system when you go from freezing AC to temps that feel like 100!

I was out of bread, so for lunch I made a Flat Out wrap with:

  • Turkey
  • Avocado
  • Mozzarella
  • Spinach
  • Dijon mustard

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Mmmm… mozzarella.

ava

I used avocado to include a healthy fat – and also because I love the taste!

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I was starving when I got home so this was gone in about 5 seconds.

It took me about 10 seconds to finish this.

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Carrots and hummus.

And 10 more seconds to finish these.

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A handful of Kashi crackers.

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And then I had a stomach ache because I ate too fast.  Typical.

I brought a banana and some fruit leather with me as an afternoon snack, and tonight we are going to load up on carbs!

See ya!

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.

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For the dressing, I mixed together

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

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The avocado was my favorite part!

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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.

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With some spicy fire roasted five peppers hummus!

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One of my favorite kinds.

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

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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.
Low
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!

 

 

Good morning!

Last night I learned that riding a road bike is 100x easier than riding a mountain bike.  Why do I even own one?  I’ve only gone mountain biking once!  I think I’m going to sell it and then buy a road bike (or look for one on Craigslist).

Chris and  hit the American Tobacco Trail yesterday and road a smooth 10 miles.  It was SO much more enjoyable than our bike ride on Tuesday.  After our ride I ran two miles and Chris went off to play soccer. 

Oh, and Chris ended up doing a great job of picking out a bathing suit and bike shorts for me.  I was very impressed. Thanks Chris!  Can’t wait to test everything out!

As for dinenr last night, I am not quite sure where my pictures went,  but I guess you could say it looked something like this:

omelete

I had a 1 egg, 2 egg whites omelete with:

  • Green peppers
  • Banana peppers
  • Jalapenos
  • Sun gold tomatoes

And a side of Kashi Crackers and Laughing Cow cheese.

Once Chris got home from soccer we went to the local pub, Dains, for trivia night!  We both swore we were going to abstain from alcohol all week because of the triathlon, but both of us couldn’t help getting one beer to sip on :)

beer

I got a Triangle Brewery Blegian White Ale.

Trivia night didn’t go exactly as planned.  We couldn’t even hear any of the questions!  So we just ended up chatting with friends.

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And now onto this morning!

I mixed things up slightly this morning.  I wasn’t in the mood for cereal & milk, or granola & yogurt, so I had cereal & yogurt!

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What is that??

It’s a mix of Kashi Autumn Wheat & Island Vanilla crushed by a meat pounder.  I decided I want to add crushed cereal to my yogurt :)

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I used Stonyfield raspberry yogurt, and added sliced peaches to incorporate a serving of fruit.

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I really enjoyed the mix of crunchy and creamy!

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Good stuff.  I can’t wait to make it again.

Since I wasn’t able to share snack suggestion # 8 with you last night, you’ll find it below!

snack

Melba Toast with cream cheese and cranberries.

Enjoy your day!

Morning!  This is gonna be a quickie!

I am desperately trying to finish the Kashi cereals in our pantry, so I had a bowl of cereal for breakfast this morning.

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A mix of Kashi Autumn Wheat & Island Vanilla.

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With a sliced peach.

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And a spoonful of organic peanut butter for protein!

Hmmm… peanut butter is SO good!

For all you flip flop lovers out there, did anyone see this segment on the today’s show this morning about all the germs flip flops carry?  I wish I hadn’t seen it.  I only have about 25 pairs of flip flops!

We have definitely reached the dog days of summer.  It is toasty out!  This would be the perfect week to be at the Outer Banks.   Ahhh, the beach.  Labor Day where are you?

So guess what?!  I went to the gym this morning and was pain free!  It put me in the best mood.

My plan was to do the elliptical and if I felt any sort of pain at all I was going to swim laps instead.  Luckily I didn’t have any pain for the 30 minutes I was on the machine , as I forgot my goggles anyway!

I took it really easy and stayed on level 5 the entire time, no hills, and kept my speed around 5.0.  I hope this is a good sign!  When I got back to my apartment I did a few leg exercises that my physical therapist taught me a few years ago.

Now onto breakfast – I went back to the basics this morning and had a bowl of cereal.  Booooring, I know.  But so, so good.

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A mix of Kashi Island Vanilla and Autumn Wheat with strawberries, blueberries and flax.  I’m sure you’re getting pretty tired of these cereals!  Well I am down to the bottom of the box so hopefully you won’t see them too much longer :)

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Look how plump those blueberries are?!

Lunch today was a bowl of eggplant & feta.  We had some leftover eggplant from dinner the other night, so lunch took a whopping 3 minutes to prepare.  I love quick and easy lunches!  I kept it on the lighter side beacuse I had a 1/2 bagel with cream cheese around 11am during a meeting.

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I drizzled 1 tsp of evoo and 1 tsp of balsamic vinegar and added S & P on top as well. 

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Did you know that eggplant is high in fiber, potassium, and B vitamins?  Keep in mind that a lot of the health benefits are in the skin.  Sometimes I find the skin to be too tough though and need to peel it off.  It depends.

On a fitness note – I am curious to know how many of you rely on a heart rate monitor when exercising?  I can’t say I have ever tried one. 

On the NY Times Well Blog, there is an interesting post about the pros and cons of HRM’s.  There is some discussion as to whether or not it is better to listen to your body than HRM’s, and whether or not they psych you out from constantly checking it.

Do you use a heart rate monitor?  If so, which kind?

Morning!  Only two more days until the weekend.  Yessss! 

I reverted back to my same old song & dance, and had cereal this morning.   But hey, two days in a row without cereal is huge for me! 

This time I went out on a limb and combined two cereals.

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Pretty crazy, huh?  ;)  I’m so adventurous! (ha!)

And what’s a bowl of cereal without fruit on top?

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Blueberries & strawberries.  Clearly my favorite cereal toppings!

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I added ~ 1 tbsp of flax as well.

Since blueberries are in season at the moment, they are always on sale at the grocery store (usually BOGO).  So right now I have an overflow of  blueberries  in my fridge, and have been trying to come up with different ways to use them rather than just in  my cereal.

Well, as luck would have it, I just came across a blurb on Self.com about 5 delicious ways to polish off a pint of blueberries:

  • Blueberry waffles
  • Berry parfait
  • Turkey roll-ups with blueberry salsa (interesting…)
  • Sweet and spicy salmon
  • Blueberry-basil granita

If you’re interested in the recipes, click here.  I’m having a hard time deciding which one I am going to try first!

 

For a mid-morning snack, I brought the last bunch of grapes.

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Because of my IT band issues, I am going to take it easy the next two days and hopefully go for a run on Saturday.  Please cross your fingers that it will be pain free!

What kind of fruit do you typically add to your cereal?

Whatever you put in it, is what you get out of it.

I could eat cereal every morning for the rest of my life.  Seriously.  But I don’t get very excited about a plain bowl of cereal without any added goodies (i.e, fruit).  The mornings we are out of fruit toppings make for a bad start to the day.

Good thing we have plenty of fruit right now!

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This morning I had a bowl of Kashi Autumn Wheat (~1.25 cups) with a handful of blueberries, one strawberry, a spoonful of ground flax seed, and milk.  Our house is full of Kashi cereals :)

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What do I look for when choosing a box of cereal?

  • At least 5 grams of fiber per serving
  • Whole grain, or whole wheat as the first ingredient
  • Somewhere between 5-10 grams of sugar (if the cereal has dried fruit the sugar content is higher)

What are some of my favorites cereals?

  • Nature’s Path Organic Flax Plus
  • Kashi Buiscuit cereals (Autumn Wheat, Island Vanilla, Cinnamon Harvest)
  • Wheat Chex
  • Grape Nuts

Here is my travel coffee mug that I bring with me to work on most days.  It’s takes me about two hours to finish this – no lie.  I drink coffee reeeallly slow.

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Oh, and, I didn’t make it to the gym this morning :(  I had a hard time falling asleep last night and couldn’t bear to peel my head away from the pillow.  So I’ll have to fit in some sort of exercise tonight.

Have a great morning!