Monday, August 5, 2013

Weekly Oats Roundup

Oats Roundup- Week 2!

We are on the road and got to experience Niagara Falls today for the first time...they were breathtaking! I dont have time for now to make a post going into more details, but in the meantime, please enjoy my weekly oats roundup!

Tomorrow we are headed to Toronto and are probably just going to freestyle it and see what we end up far the only things on the list are berry picking at a nearby farm in the morning and an all you can eat japanese buffet for lunch...any other suggestions?? :-)

Pear, Almond Milk, and Salted Cashew Oatmeal

Turkey Bacon, Kale, and Cheddar Oatmeal 

Mango Coconut Pecan Oatmeal

Banana Bread Oatmeal- Almond Butter, Banana, Walnuts, Honey, Dark Chocolate Chips
Courtesy of @KatCinkova (no blog link)

Dark Chocolate Oatmeal with Greek Yogurt, Pumpkin, Apple Butter, Honey, Walnuts, and Pumpkin Pie Spice
Also courtesy of @KatCinkova 

Which kind are you going to make??

Also please submit any future entries for the weekly oats roundup from my Facebook page for now! Here is the link, and please like and share while you're there :-)

Saturday, August 3, 2013

Sweet n' Salty Sausage, Kale and Egg Cake

What did I do on my first day of freedom from work? I made breakfast! And then had an incredibly productive day full of laundry and cleaning and sprints and squats. And now my family is here, and life is good, and we are off to Canada soon, so I will keep it short:

Sweet n' Salty Sausage, Kale and Egg Cake

Sweet n' Salty Sausage, Kale and Egg Cake

3/4 cup egg whites (or 4 whole eggs)
1/3 cup applesauce
1 cup kale (shredded)
1 chicken sausage
1/2 tsp salt

Take a ramekin or other small dish, and grease it well with olive or other choice of oil. (I improvised and used a Pyrex dish since that's all I have haha). Slice your sausage and add to dish, along with the kale. In a separate bowl, whisk together eggs, applesauce, and salt, and pour into the dish, covering the kale and sausage. Bake in the oven on 350 for about 30 minutes, or until the "cake" is set. If you notice excess liquid gathering at the top after about 15 minutes, carefully pour out and return back to oven. This will allow the cake to set and bronze better. Once firm, remove from the oven and wait for about 5 minutes for the dish to cool slightly, then turn over onto a plate and enjoy the combination of sweet and saltiness :-) You could choose to serve alone, with ketchup, salsa, or anything else creative you come up with!

Sweet n' Salty Sausage, Kale and Egg Cake
Sweet n' Salty Sausage, Kale and Egg Cake
Sweet n' Salty Sausage, Kale and Egg Cake

I would love to know what your thoughts are on this interesting combination!

Like the recipe? Like me on Facebook, thanks! :-)

Thursday, August 1, 2013

Tips for Implementing Change

Today was the last day of my internship! We had a great breakfast this morning at an unnecessarily swanky place for a morning meal called KTCHN, but it was yet another great opportunity for self-reflection. (Which is also a post that I am still in the process of working on). I never thought the summer would go by this fast, but I can now honestly say I learned so much about my professional goals, my interests, and working in a corporate environment.

In honor of wrapping up a great experience, I would like to share with you an article that I wrote for our company's newsletter. Their employees are embarking on a twelve week health challenge, and so I was asked to come up with a piece addressing it. Well, I ended up putting my own spin on the assignment, and instead of a summary came up with a couple of thoughts and recommendations on implementing change. Moving beyond our company's health challenge, these can absolutely be helpful for anyone, including myself, to keep in mind while working towards a healthier lifestyle, athletic achievement, or whatever your goals may be:

Tips for Implementing Change
  • When making changes to your diet and exercise routine, sustainability is an important consideration. Always make changes with an outlook toward the long run. Although a "challenge" will not last forever, a lifestyle will. Having a smart mindset and strategy is important, because looking beyond the short term, being able to keep some of the same goals and/or tailor them for the future will keep you motivated and prevent a rebound.
  • Moderation is key! Cut yourself some slack every once in a while, because no one is perfect. (As much as I hate to hear it myself) By not having expectations of perfection, you can implement changes without it feeling like a chore. Getting into a restrictive mindset can only lead to negativity and eventually keep you from reaching your goals. Instead, focus on maintaining a balanced approach.
  • Everyone is different! Just because a certain regimen works for someone else, doesn’t mean it will for you. Tailoring your diet and exercise to your unique needs and routine will make it easier to maintain in the long run. Try to avoid comparing yourself with others, because the relativity you create between yourself and others is often flawed and will end up being detrimental.
  • Don’t get discouraged! Changes do not happen overnight, and there are bound to be obstacles along the way. As long as you have a plan and stick to it, you will get where you want to be.
  • The longer you practice healthy habits, the easier and more natural they will become! Being consistent and following the guidelines you set for yourself will eventually lead your nutrition and exercise plans to become less of a “challenge” and more of a way of life. 
So there it is! I'm sure I will have to keep some of these in mind as I turn a corner and make adjustments for our upcoming preseason. Do you have any other ideas for successfully implementing change? I'd love to hear them here, on Twitter, or on Facebook. Thanks everyone :-)

PS. Tonight's snack....roasted vegetables and feta cheese! 

Roasted Vegetables and Feta Cheese

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