Today is hump day, the middle of the week, the bend in the road towards the weekend. I hope everyone's Wednesday is going well. I wanted to share a yummy breakfast sandwich that I typically eat almost everyday! It's egg whites and herbs on a whole wheat bagel thin with an oz of pepper jack cheese or sometimes I use a wedge of garlic and herb laughing cow cheese, which is REALLY good! I usually have some sort of fruit with it too.
Today I had Pears. There in season and so juicy and yummy. I love all types of fruit!
This is very easy to make..
3 egg whites
chop up a couple crimini mushrooms
a slice of onion
and I have a basil paste you can buy in the fridge veggie section at Safeway, so I added about 1/2 a tbls of that also
a little salt and red pepper flakes
combine and whisk with a fork & cook.. as it starts to cook, kind of use your spatula to move everything into a circle about the size of your bagel thin. I have one of those handy round egg things to keep the egg round but it NEVER works.. so this is by far easier for me. then flip it, let cook a bit longer, add cheese and take it off the heat. Place foil or a lid on the pan to melt the cheese. meanwhile put your bagel thin in the toaster and whaaaa laaa. you've got yourself a healthier version of your typical breakfast sandwich. Like I said I eat this almost everyday. It's quick, delicious & filling and keeps me going until my mid morning snack.
Another one of my "almost always" is Matcha. If you don't know what this is, it is a Green tea powder. To get the same nutritional and antioxidant's in 1 glass of Matcha you would have to drink 10 glasses of brewed green tea that comes in a tea bag. The reason is because the water can only extract some much out of the tea leaves in this form. But with the Matcha, you get ALL the nutrients and antioxidants because it is stone ground green tea leaves. And it tastes 100% better than green tea in a bag. The only downfall to Matcha is that it's on the pricey side but it will last a while. My little 1oz jar cost me almost $11.00 but it was so worth it!
The health benefits of Matcha are amazing..
- Is packed with antioxidantsincluding the powerful EGCg
- Boosts metabolism and burns calories
- Detoxifies effectively and naturally
- Calms and relaxes
- Enhances mood and aids in concentration
- Provides vitamin C, selenium, chromium, zinc and magnesium
- Fights against viruses and bacteria
- Is rich in fiber
- Lowers cholesterol and blood sugar
- Does not raise insulin levels
So Enjoy a nice soothing mug full daily!
My workout for today was a 2 part interval workout ~
Part 1 ~ 10 sec rest/30 sec work interval/30 rds /6 x thru/ total time = 20 mins
1. Squat Jumps ~ 18, 13, 15, 13, 15, 12
2. Reptile push ups ~ 9, 11, 9, 8, 10, 7
3. Toe touches w/ a butt lift ~ 9, 7, 7, 6, 6, 7
4. Curl w/ a press on bosu w/ 10 lb weight ~ 6, 7, 8, 6, 8, 8
5. Plank jacks on dynex ball ~ 29, 19, 23, 24, 17, 14
Part 2 ~ 10 sec rest/20 sec work interval/10 rds/5 x thru/ total time = 5 mins
1. Medicine ball toe taps ~ 52, 50, 45, 46, 45
2. Burpees w/out pushup ~ 6, 5, 5, 5, 5
I was sweating and huffing and puffing by the time I was done. This is a great workout. I hope you will try it out and enjoy it.
Please don't forget to stretch before AND after your workouts and always, always drink LOTS of water. use the 8x8 rule.. 8 oz, 8 times a day!!! I have a BPA free water bottle from Nathan that I lOVE.. it's 24 oz and I drink about 3 of those daily! I cannot live without my water. I take it everywhere with me and it's always by my side at home!
Until next time :)