Snooze.

I know, I've been a snooze on the ole' blog. My apologies!!! I am taking one more week of "blog vaca" for a work conference thing (yes, I'm going to pack my own breakfast and snacks and work out at the fitness center....maybe:)

Have a great week! Holidays are just around the corner...how are you going to avoid the inevitable weight gain? Don't worry, I'll tell you how when I get back!

Perfect on-the-go snack!

Satisfying crunch! Carbs for energy! Protein to keep you full! Unsaturated fats for mouth-feel. This snack has it all, and you probably have all the ingredients!

Ingredients:
Cheerios
Almonds (note the bag - much cheaper to buy this way than canned!)
Sandwich bag

Happy snacking!!

Why would I want to do the dishes?!

This is what happens when you don't do your dishes. Mmm hmm. That's my oatmeal in a cup. Actually quite convenient!

Get creative, and have a happy Friday!

Just Add Peas!

What I buy.

In the midst of moving, I'm trying to eat anything and everything I have in my pantry and fridge. Last night, I was making a version of my chicken sausage dish (with couscous instead of a vegetable medley). Finding a can of sweet peas in my pantry I thought....why not?

After my couscous was finished boiling, I threw 1/2 of the can on top (rinsed and drained) and waited a few minutes before stirring. At only 70 calories per 1/2 cup and supplying extra fiber and protein to the meal, it was the perfect filler! It doubled the amount of couscous I had, and decreased the calories per serving! Perfect!

Here is the left over couscous. Try this with any of your favorite rice, pasta, or couscous based dishes!!

think once, think twice

I'm sure your mornings are the same, probably even worse! I am rushing around, (my own fault for hitting snooze 7 times this morning - yes, that is not a lie - 7 times, that is 70 minutes past the time when my alarm first went off!!!)

Anywho, I am rushing around getting dressed, eating breakfast, making coffee, packing my gym bag, making my lunch, fixing hair and applying bronzer:), brushing my teeth, and then shutting the house down for the day. I have many things simplified down to a science - like my breakfast and the location of my gym clothes and bag. However, sometimes mistakes still happen.

One of the worst things that happens is if I drop yesterday's coffee grounds accidentally on the floor before I get to the garbage can. This easily takes 8-12 minutes worth of clean up! Here's what happened to me yesterday...

Oops!

Yep, that's my oatmeal in my coffee maker. Needless to say, it was a crazy morning! My dad would be furious. He's a "think once, think twice" kind of guy and doesn't like when someone isn't paying attention:)

I know its only Tuesday (feels like Thursday at least to me), but try to keep your head on strait and have a great day!

Homemade Egg McMuffin

When you're tired of your breakfast, that doesn't mean you have to go pick up whatever sausage heart attack they're selling at the nearest fast food restaurant. You can cook like Ronald himself! (You just have to have the right ingredients - and a little less saturated fat, sodium, and additives)

This breakfast sandwich is awesome! Fiber, protein, and low in saturated fat...all the necessities!

Homemade Egg McMuffin
Ingredients
1 light, multi-grain English muffin
1 slice 2% American cheese
1 large egg
2 tablespoons skim milk
fat-free cooking spray
salt and pepper to taste

Directions
Spray a small, microwavable bowl with fat-free cooking spray. Add egg and milk. Mix and add salt and pepper as desired. Microwave on high for 1 minute or until fully cooked. Toast the muffin in the toaster. Add egg onto the muffin and top with cheese and top of muffin. Microwave on high for 10-15 seconds or until cheese is melted. Enjoy!

Nutrition

Calories 230

Saturated fat 2.5g

Total fat 7.5g

Carbohydrates 27g

Fiber 8g

Protein 15g

Winterize Yourself

It's that time of year again! Time to start taking your Vitamin D supplement!

There is a lot of confusion when it comes to Vitamin D, and to be honest, the reason is that even the professionals are confused. But, here is what is known as of now.


The current government recommendations for daily Vitamin D consumption is 200 IUs (international units) for those up to 50, 400 IUs up to 70, and 600 IUs for those over 70. Most professionals would agree that these are low estimates. Vitamin D's original claim to fame was bone health; however, it has recently been strongly linked to heart health, diabetes, hypertension, multiple sclerosis, and several cancers. The current barriers between people and adequate sources of Vitamin D are lack of sun exposure due to less time spent outdoors and sunscreen use, dark skin complexions, internal conversion issues (ex. kidney issues), and obesity. The amount of Vitamin D that a person needs varies greatly, and is based on age, weight, % body fat, latitude, skin coloration, season, sunblock use, sun exposure and illness. Generally, the old need more than the young, big more than little, northern more than southern, winter more than summer, darker more than fair skinned, and ill more than well.

Some experts would tell you that if you don't sunbathe regularly (at least once a week) year round, you need to supplement those less than 1 with 1,000 IUs daily, those over 1 with 1,000 IUs of D3 per 25 pounds of body weight, and well adults with 5,000 IUs. They suggest that you need a 25-hydroxyvitamin D test within 2-3 months after beginning supplementation, and to adjust your intake accordingly. (25 (OH)D can be tested to tell you your Vitamin D level - low levels make it impossible for your body to store Vitamin D - it is the best way to test, and it can be done at most physician's offices - I would suggest calling your insurance carrier to see if they cover the test. Ask your physician for the medical code before you call!!)

There is danger with toxic levels of Vitamin D, but you would have to intake extreme amounts - over 40,000 IUs daily. To put these amounts in perspective - 1 cup of milk has about 241 IUs of Vitamin D, 1 tsp of fish oil has about 450, and 3 oz of Salmon has about 650.

So, if you feel you are in danger of low Vitamin D levels, don't ignore it! It is important. Ask your doctor before starting any new supplement. My suggestion would be to try and eat fish as much as you can (2-3Xs/week) or take a fish oil supplement - that way you get your Vitamin D and Omega 3s and 6s! Double Bonus!

A second option would be to take a multivitamin with >500 I.U.s of Vitamin D and >500mg of Calcium (usually comes in a the "woman's" version of a vitmain - but are safe for men - generic is fine)

Resources:
Vieth, R. (1999). Vitamin D supplementation, 25-hydroxyvitamin D concentration, and safety. American Journal of Clinical Nutrition. 69(5), 842-856.
Kotz, D. (2005). Time in the sun: how much is needed for vitamin D? U.S. News and World Report.
eatright.org
John Jacob Connell, MD - Executive Director of the Vitamin D Council