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Archive for February, 2016

 

Yes, the bottom of the muffin is below all of the deliciousness

 

Ever on the look-out for more natural (NOT a protein bar) meals I can haul with me to the gym and eat after my workout, I came up with this breakfast sandwich that’s oh-so-good and oh-so-good for you.  With a blend of high fiber, fat and protein, it’s hypoglycemic-friendly and tastes great!

I take it out of the fridge right before I leave and put it in my gym locker. When I’m done with my morning workout (so out of the fridge a max of 1.5 hours, still safe), it’s ready to eat!

Ingredients:

 

Nutrition Facts (via SparkPeople Recipe Calculator)
1 Serving
Amount Per Serving
  • Calories 300.0
  • Total Fat 10.5 g
  • Saturated Fat 3.0 g
  • Polyunsaturated Fat 0.5 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 15.0 mg
  • Sodium 490.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 30.0 g
  • Dietary Fiber 4.0 g
  • Sugars 7.0 g
  • Protein 20.0 g
  • Vitamin A 6.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 26.0 %
  • Copper 0.0 %
  • Folate 4.0 %
  • Iron 8.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 10.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 4.0 %
  • Selenium 0.0 %
  • Thiamin 10.0 %
  • Zinc 0.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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My go-to giant salad: 3-4 handfuls of spring mix/spinach, 1/2 small avocado, 15 grapes, and 1 tsp oil. I’ll eat this with 5 oz. tofu for lunch. Shown next to the Yankee candle for scale.

I love the Santa Fe salad on the left, but it's only 280 calories! I need about 500 calories for lunch, so I'd have to eat two of these!

I love the Santa Fe salad on the left, but it’s only 280 calories! I need about 500 calories for lunch, so I’d have to eat two of these!

 

Things like this Salad to Go container and the small salads offered in the grocery store make me laugh and sad all at the same time.

My salads are giant, but within my caloric limit. That’s because the vast majority of my salad is vegetables. Usually I have 2-3 handfuls of spring mix or spinach. That alone takes a massive amount of room. Then you add-in more vegetables and the thing gets giant but is still under 100 calories. THEN you add the good stuff, like avocados, a touch of olive oil, nuts, fruit, etc. to get it up to 400 or 500 calories (make sure you measure everything!). By then, it looks like you’re eating a mixing bowl’s worth and guess what? It’s totally ok that you are.

The added benefit of piling-on the veggies to create a giant salad is that you’ll also get a tremendous amount of vitamins by doing so. Naturally. For more on this, read Eat vs. Take Your Vitamins.

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I’ve long been skeptical of vitamins. After reading The Atlantic’s The Vitamin Myth: Why we think we need supplements and having a conversation with my doctor, I was finally fully convinced they do more harm than good and stopped taking them entirely.

In theory, you should be able to eat your vitamins everyday, which has amazing health benefits beyond just getting your vitamins in, including regulating your blood sugar, fending-off obesity (through “crowding out“), eating more fruits and vegetables, etc.

But in reality? Well, recently I hired a dietician analyze my current diet (which is very heavy on vegetables including at least one salad per day), including a vitamin analysis of it. And guest what? Yep, I was at where I needed to be or above in all vitamins but Vitamin E (I need to eat more nuts, seeds and oil, oh what a terrible thing!).

Time for a happy dance.

 

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