Just because I’m busy doesn’t mean I have to eat poorly.  There’s always something in the fridge to grab in a pinch and with a little creativity, it’s usually delicious and always nutritious.  Today was definitely one of those random grab and go days.  What I ended up with was pretty good.  I even got an “mmm, that looks yummy” from a co-worker. 

Lunch doesn’t have to be an event in order to be healthy. 

Carrots, brocolli, cucumber and chick peas

 The dressing is non-fat, non-calorie and non-gluten but NOT non-flavor.  Yay

 Let’s hear it for another quick and easy AND healthy lunch.

You guessed it, I’m talking about breakfast.

I’ve already had my coffee,  joined a new site network, visited some blogs and did my morning business, but sadly the tummy is still empty and calling.  With moving and work and growing my internet credibility, who has time to food shop?  Fortunately for dinner there’s a Sprouts on my way home from the office, so I’m always able to pick up a nutritious end-of-the-day meal.  Breakfast, however, falls sadly to the wayside.  Why is it that I’m so unable to foster this oh-so-necessary part of my routine?

Breakfast really sets the tone for our day. It should never be skipped.  Studies have shown that a good breakfast can help with weight loss, balance blood sugar levels, increase productivity and focus, and it most certainly can keep us from grabbing a not-as-nutritious choice on the go.

What should your breakfast include?  Less sugar and more protein. The less sugar you consume at breakfast, the less likely you are to feel tired by lunchtime.  And always try to include a few servings of fruits and vegetables.  Remember, 9-13 servings daily!  That’s a lot so you need to fit them in where you can.

Lucky for me The All-Star just woke up and is now preparing my morning goodness.  If I wait long enough, this is usually what happens.  He’s a lot better than me in the breakfast department these days.  I think it’s egg and an English muffin.  I’m going to request some raspberry jam.  I wish we had goat cheese and spinach.  Now that I’ve given you most of the ingredients, here’s the recipe for my favorite breakfast sandwich:

A Healthier Egg Sandwich

• 2 egg whites
• 1 whole wheat English muffin
• a handful of  raw spinach
• 1 tbsp raspberry jam
• 1 tbsp goat cheese
• Cholula hot sauce (my absolute fav)

Fry your egg whites in non-stick pan while you toast your muffin.  Top the egg with the spinach and cheese to melt the cheese and wilt the spinach (just a little bit). Spread your jam on the muffin.  Top with your egg and pour on some Cholula (however spicey you like it).

That’s it.  So easy, and absolutly delicous.

Did you know that you should eat breakfast no more than an hour after waking?  On work-days The All-Star can’t help me there.  Today I am making a commitment to myself to have more options in the kitchen and to do breakfast right.  Sooo….I’m calling out to you, readers, for some assistance with this one.

What is your favorite quick and healthy breakfast?

Please help us start the morning off right!

Thanks.  Happy Eating!

While many were firing up the BBQ this Labor Day weekend, I decided to take a different approach to my holiday munchies. Where potato chips and hamburgers once resided, plums and turkey & spinach sandwiches reigned supreme. The end result? More energy for my fun in the sun and less time spent catering to a full and crabby tummy.

I realized, as I packed my lunch bag and headed to the beach, that it may be a sacrifice to forgo all those festivity favorites. The smell of smoldering charcoal was filling the air and my mouth watered as I dreamed of BBQ sauce drenched baby-back ribs and macaroni salad. But I decided to save the fat, calories and carbs for another day. That night, as I drifted into a restful slumber, I looked to my week ahead with a joy that I wouldn’t be hitting the pavement first thing Tuesday morning to burn off a long weekend of nutrition blunders.

I urge you, next time there’s a holiday, to give good food a try. Hand over the hot dog and reach for the chicken breast. Say “see ya next time” to baked beans and reach for the cous-cous. It’ll still taste good, I promise you. Going to a party and worried what your hosts my serve? Offer to bring a delicious and healthy dish. With a little creativity you can create weekend wonders that will make you forget you ever held a bun.

Happy Eating!