Eat your veggies! (for breakfast)

I just made the best breakfast ever and it inspired me to blog about it.  I love eating vegetables and am always thinking of different ways to eat and cook them.  Last night Marcus and I barbequed red onion, broccoli, pea pods, orange and yellow peppers and sliced sweet potatoes as a side to go with chicken.  They were so delicious and we had tons of left over’s, so this morning we at veggies for breakfast!  At first we were a little leery about the sweet potato and egg combination, but surprisingly they mix well together.  Here is what we did. 

Reheat left over veggies in a pan; meanwhile mix a few eggs and egg whites in a bowl.  I like to add a splash of soymilk and black pepper to the egg mixture.  Once the veggies are warm, pour egg mix over top and let them cook.  When the eggs are cooked through sprinkle a little parmesan cheese and a little hot sauce on top and enjoy!  Using left over veggies cuts the prep time for this recipe.  Total cook and prep time for this was about 10 minutes, which is totally do able even on a workday!

Left over vegetables mixed in with scrambled eggs make up a tasty healthy breakfast.  Add a slice of whole grain toast and the meal is complete.  The best part is, it’s only mid-morning and Marcus and I both have already had 1 serving of vegetables, whole grains and a clean source of protein! 

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1-2-3 Cardio Intervals

This cardio set will definitely give you a new challenge and help take your fitness to the next level!  Adding sprint intervals into your cardio training can provide many benefits including increased caloric burn and improved overall fitness.  Cardio intervals can be done a variety of different ways.  Walk, run, bike, elliptical, stair stepper and rower are a few examples of cardiovascular training modes.  Anyone at any fitness level can perform cardio intervals, the main differences between beginner exerciser and an elite athlete will be the intensity the intervals are performed and the total time or number of sets.  The below workout provides a basic template for a cardio interval workout. 

Warm up: 10 minutes, easy pace preparing your body for sprint intervals

Interval Main Set:

            1 minute sprint (or higher intensity than the warm up pace depending on

            fitness level), followed by 1 minute recovery to lower your heart rate

            2 minute sprint / 2 minute recovery

            3 minute sprint / 3 minute recovery

            2 minute sprint / 2 minute recovery

           

            1 minute sprint / 1 minute recovery

Cool down: 10 minutes at an easy pace to loosen your legs and mentally regroup.  Don’t forget to stretch after this phase! 

The goal for the recovery phase is to get your heart rate down and give your body time to recover enough to prepare for the next sprint.  As you progress through the intervals you may feel you need more recovery time in each set.  That is okay, take and extra: 30 seconds or minute. 

Depending on the time you have and your fitness level you can choose to perform one main set or more.  If you are just beginning start with one and work on progressing to two, three and so on.  If you have a good fitness base start with two or more and work on increasing your speed during the sprints.

I actually did this workout today, running (in 30mph wind) and it felt great!  The wind added an extra challenge, especially during the sprint parts when the wind was in my face, however, I felt so accomplished once I was done!  So give it a try and push you body and fitness to the next level!

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Smart Java

Do you ever just cringe after paying an outrageous price for your favorite latte treat at a coffee shop?  I know I do.  Whether you get your coffee fix daily or occasionally, the cost quickly adds up to a significant amount!  In addition to the financial costs, these tasty coffee treats are typically full of extra sugar, fat and calories that are not so good for us on a daily basis.  The average coffee drink is around $3 and 250 calories, depending on what drink it is and the size.  Gross!

Now, do I think you should never have your most favorite latte or macchiato ever again?  The answer is no.  Treat yourself occasionally and enjoy every sip you take!  There are many other ways to make your coffee selections healthier even if you choose to order a drink from the menu.  Some of these include,

           

            *Substitute whole milk for low-fat or non-fat milk

            *Try sugar free syrup flavors or ask for half the amount of full sugar syrup

            *Order a smaller size

For me personally, coffee is one of the best parts of my morning routine because it wakes me up and tastes pretty darn good!  Most days I will take the time to brew coffee at home, splash a little soy milk in and enjoy it with breakfast.  Some day’s, coffee even becomes the best part of my afternoon if I need a little pick me up or a hot drink in my belly.  There are days, however, I don’t have time; don’t have coffee; or simply want to have someone else make coffee for me.  This is where I have become creative on saving money and calories and still feeling like I am having a decadent drink.

Lately, most coffee shops have added extras to their creamer bar.  There are now options such as low fat milk, raw sugar, chocolate, cinnamon and nutmeg powders and some even provide soymilk.   And all these add-ins are free! If soy is not available at the bar, most baristas will add a splash into your coffee at no extra charge.  If you like mochas, order black coffee, splash in some milk or creamer and sprinkle in the chocolate powder and voila! You have mocha drink and you only paid for the coffee (plus you saved a ton of calories)!

The next time you are out and about and decide it is time for an indulgent latte, cappuccino or even a plain coffee, try this idea out.  This drink, inspired by Paul, (my boyfriends dad), is so satisfying!  One evening before he and I went to a hockey game this is what he ordered and I got the same just to try it, and turns out I love it and it is my new favorite way to drink coffee! 

Paul Baxter Coffee

Black coffee

Splash of soymilk

Cinnamon

Splash of raw sugar (not even the whole packet gives it enough of a sweet taste)

Coffee Cheers!           

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