A Hot Date with Ben & Jerry's

Yesterday I was flipping through the coupon booklets that come in the mail and noticed a Ben & Jerry's coupon for $1 off. Score! To make the deal even sweeter, Stop & Shop had it on sale s for $5! This was a deal I couldn't pass up!

I'm less likely to eat too much ice cream when its in the house. Backwards, I know. Whenever I go out to grab ice cream from a local place, I always want to waffle cone- which comes with a ton of ice cream. If I have it at home, I can usually keep myself to 1-2 scoops worth. This helps me keep the calories and the cost at bay (regular $2.99 for a pint vs. $4.50 for a waffle cone w/ 3 scoops).

I like Ben & Jerry's; as far as ice cream from the grocery store goes, I think they're the best. I like frozen yogurt and gelato, too-- but I'm most likely to reach for ice cream. I grabbed a Chocolate Chip Cookie Dough and a Red Velvet Cake.

I was looking at the packaging during my taste-testing last night and was prompted to go to their site. They have a lot going on on there. I clicked through for a while and found myself in the "Issues We Care About." I was impressed. Here is what they have:

• Support GMO Labeling
• Climate Justice
• Marriage Equality
• Peace Building
• Get The Dough out of Politics
• Fairtrade
• rBGH

Each section has a short description of how they've dedicated themselves to each initiative. Definitely worth a look. In the end, ice cream is still ice cream and eating copious amounts of it would likely have a negative impact on your health. However, in my opinion, Ben & Jerry's is a brand I can reach for and feel good about. The ice cream tastes good, its juuust expensive enough that I need to make it last (and won't likely binge), and they have have a pretty sound business model.

What is your favorite flavor of ice cream?
What other brands have you encountered that are socially conscious? 

Is Seaweed a Superfood?

Maybe!

I ate seaweed regularly in Korea. It was often served, in various forms, as a side dish at restaurants. There was one restaurant, affectionately referred to as "Soup Tent" that would usually serve it with our food- and if they had run out, we would elect someone to go to the nearest mart and buy some. It was that important to the meal.

My sweet Job Lot find.

I've seen it sold in a few Asian specialty stores, but it is usually way too expensive for me to even think of buying any. It's hard to justify spending $12 on a product that you spent years paying $7 for- even if it's imported. Today, I stumbled into some at Job Lot- $2 for 5 packs- not bad!

I've seen a handful of articles calling seaweed a "superfood" or explaining why "you should eat seaweed right now!" While I might not believe that it belongs in the superfood category, I definitely see the benefits of adding it into your diet in some capacity. Here's what I know::

→Seaweed contains Vitamin A, Vitamin C, and Calcium. However, given the common serving sizes, it would be difficult to derive sufficient amount of those nutrients.

→Seaweed does contain a rare mineral that is missing from many other foods: iodine.

→Iodine is crucial in maintaining a healthy thyroid (a gland in the neck with the difficult job of maintaining healthy hormone levels in the body).

→Even mild iodine deficiency can be problematic. The issue manifests subtly; causing issues like fatigue, depression, susceptibility to disease, and inability to lose weight.

→Seaweed is a great source of antioxidants.

→Not all seaweed is created equal. There are many varieties that are treated in several different ways. For example, there is a variety of red seaweed that in 10 grams, offers 34 times the amount of potassium than that of a similarly portioned serving of banana. Potassium is important, but too much can have a dangerous effect on your kidneys. Just be careful and know what type you're eating and adjust accordingly.

And, in my opinion, the most interesting fact:
→The chemical composition of seaweed is fairly close to that of human blood plasma! That makes seaweed a great at regulating and purifying our blood.

What are some creative ways you've used seaweed?


[Based on previously knowledge and information from the following sources: Greatist.com, FoodMatter.tv]

Travel Tuesday :: I ❤︎ Markets

One of the best parts of arriving in a new place is exploring the local markets. Because I get really excited about all the new and interesting produce options, checking out the markets is usually one of my top priorities on my first day exploring.

Yeosu had some awesome markets that had a combination of produce, meats, and small restaurants/food stalls. Open air markets are usually a good indicator that there is a strong local farm scene. For example, my "fruit ajjuma" (the old lady I bought my fruit from), only grew some of her produce and the rese, based on the season was outsourced to farms outside the city or in other areas in Korea (I noticed nothing imported). However, my "vegetable ajjuma" grew all her carrots, peppers, cucumbers, and different lettuces in her small city garden.                                                                                      So far, I think my favorite market has to be the one in Hoi An, Vietnam. The Central Market is down by the riverfront and has, what I can only describe as "epic amounts of interesting stuff." Some of the produce I had never seen before, which of course prompted me to buy! There are so many different types of fruits and vegetables out there that we aren't exposed to in North America; and if we are, it likely isn't nearly as fresh. If you've ever seen an heirloom tomato, you're familiar with the concept of ugly produce. That is how it was intended to be.

I particularly like the Central Market in Hoi An because at this point in my life, I was really missing things like avocados and limes-- rare and/or expensive in Korea. They had so many of both- and my favorite fruit that I can never see to find- dragon fruit. While I was there, I made sure to snag some goodies: a dragon fruit, a few lychee, and a green orange. I usually pick out one really diverse table, so I can ask a lot of questions, potentially buy a few things, and maybe get a good deal.  Also, keeping an eye out for hawkers who are handing out samples is something I do, too.

I realize this might not be the most coherent post, but I've had a long day staring at, and editing a really huge Excel file. Brain = fried!

Do you have any favorite foreign fruits or veggies?

Coffee Breaks

Essential to daily function, in my opinion, are frequent and well-timed "coffee breaks."

Not everyone drinks coffee, just like not everyone smokes cigarettes- but smokers take quick breaks all the time, so why shouldn't everyone else?!

On days where I'm seemingly chained to my desk, it is super important to squeeze in time to get away from the computer. I try to take small breaks throughout the day just to keep my brain from overloading. Mornings are usually for coffee and a snack, then lunch, and afternoons are for snack and social media. (See a theme here? I ❤️ food)

Some days, you need to add a little into that break routine to reward yourself. Today, I ditched the milk and overloaded my coffee with whipped cream. Living life on the edge over here! It's nothing overly special, but whatever-- its a nice change from the routine :) Small rewards like that are so vital.

What are your favorite "mental-health" indulgences?
Any interesting coffee flavor combos to share?

Mean, green, lean and damn good!

You know me. You know I like to get the good stuff in so I will have less room for and less inclination towards crappy foods. This is my warm-weather go-to smoothie: sweet, tropical flavor and it blends really nicely.

Ingredients:

This is for an approximately 16oz serving.

• pineapple = frozen, I use about 1/3 cup
• mango = frozen, about 1/3 cup
• spinach = fistful
• avocado = 1/4 to 1/3 of an avocado
• cilantro = a few sprigs, to taste

Add a little water or chilled green tea to thin it out a little. If you're taking it on the run, you'll want it to be a little on the thinner side- the thicker the consistency, the more difficult it will be to drink on the go!

I like this recipe because it has a pretty solid nutrient content. While it may not contain huge amounts of any one nutrient, the list is impressive:: vitamin a, beta carotene, b2, b3, b5, b6, folic acid, biotin, vitamin c, vitamin e, calcium, chromium, flouride, iron, magnesium, manganese, molybdenum, phosphorous, potassium, riboflavin, zinc

A few blending tips:

• When you're making smoothies, you want to make sure that the more fibrous and/or the lighter ingredients should be the closest to the blade. I use a NutriBullet, so when I'm filling the cup thingy, I add the heaviest items first and end with the lightest. This way, when I screw on the blade attachment and flip it upside down the ingredients that need the most slicing and dicing are pushed down onto the blade by the heavier stuff. For a regular stand blender, add the light stuff first- remember, you want the lighter stuff near the blade.
• Always add a liquid. I usually opt for tea or water, but I use one borrowed smoothie recipe that calls for apple juice. For my palate, anything other than tea or water makes the concoction too sweet.
• Press start and walk away. Something about the noise the blender makes, usually compels me to stop it too quickly and the smoothie ends up chunkier than I prefer. Turning it on and then doing something else for a minute or so allows it to work for a sufficient amount of time, and makes it nice and smooth.
• If you're going to add yogurt, do it after its the consistency you want. 

What are your favorite smoothie recipes?

Offer up any creative cilantro recipes!

NNM Day 13 :: Travel Day

good

great

excellent!

Since I'll be on the road for the rest of National Nutrition Month, I'm not sure how often I'll be able to post. I may try my hand at some videos or highlights of what I'm eating while in Nicaragua. Whatever I miss while I'm away, I'll make up when I get back... blogging every day is hard!

So, for today let's talk about ways of approaching food/nutrition on days where you're travelling. In my opinion, these ideas can be implemented across every different kind of travel.

(+) If you're flying, do your research so you'll know if you'll be fed. Some flights offer meals, some offer free snacks, and some offer.... nothing.  If you're driving know if there are easy rest stops (some of the mini-marts I encountered on Rt 90 had produce available!). If you're on a train, look into what the snack car might have. Knowing before you go will help you plan accordingly.

(+) Bars. Keeping one or two in your bag could be a lifesaver. Instead of having to reach for a crappy-chippy-thing or idkwhatsinthis cookies, you'll have something that you're familiar with.

(+) Apples. They travel really well. I've never had my produce snacks confiscated. Apples in particular have the fiber to keep you satisfied and sugar if you're hangry and need a boost.

(+) Eat. Don't make the same mistake I did:: I have had several instances where I was too turned-off by my food options (airports, flight meals, and rest stops) that I didn't eat anything at all. No matter when or where you're travelling, you need to be on your A-game and "have your wits about you" (as my parents say!)... that is really hard to do when you're hungry and tired from low blood sugar.

(+) Stay hydrated. Common sense, I know. However, it can be really difficult to remember to get adequate water when you're on the go. It is especially important when flying-- something about flying is super dehydrating.

(+) Carry wet-wipes. Not exactly related to nutrition, but you're going to touch hundreds, if not thousands of surfaces when you travel. Your hands are going to be gross.

So from here on out, you may not hear from me every day... the formatting of posts will be terrible (yay phone writing!).... and topics may be a little abstract. Let's see what happens!

NNM Day 7 :: Nutrition Bars

GOOD(er than other options)
I iz gramr geenyus

Last time I mentioned those "nutritional" bars that some diet franchises sell to their subscribers. I was going to include the better choices in that post, but I had too much to say!

TGTABTAO!: Thank God There Are Bars That Are Okay!
In addition to the processed bars, there are now loads of other, better options. If you're a purist, go for the Larabars. The ingredient lists are astoundingly short. I always have one in my bag just in case. The Chocolate Chip Brownie bar is my go-to for when I have a mean chocolate craving. Sometimes I'll have 1/2 a bar after dinner and treat it like a dessert. The Apple Pie or Blueberry Muffin are my "every day" bars. Both awesome and both taste like what the wrapper claims they should taste like.

There are others that are alright. I just tried the thinkThin Cookies and Creme bar (pretty good). Like with a lot of bars, it doesn't taste exactly like what the wrapper says, but for 20g of protein and "no sugar" (they use sugar alcohols, which aren't healthy, but aren't that terrible, either).

The Strong & Kind bars are good, too. They use almonds to boost the protein and have a relatively low amount of sugar. I like the Roasted Jalapeno and Honey Smoked BBQ. One thing I like about these is that they're savory. A lot of the nutrition bars are sweet, and I'm more of a savory snack kinda gal.

I just want to emphasize that these bars shouldn't be used regularly as meal replacement options. I have maybe 1 or 2 each week when necessary. Sometimes I'm out during a meal time, so I'll have a bar to hold me over until I can get home and have some real food. And sometimes I'll have 1/2 a Larabar as a dessert to keep me from reaching for high-sugar desserts.

Sometimes you're in a rush, hungry, and without a snack. Flip over the bar and keep an eye on these criteria:
(+) Protein. You want something that is going to keep you satisfied.
(+) Sugar. This is super important. So many snack/nutrition bars have loads of sugar to compensate for taste. Remember that the daily intake of added sugar is about 37g for men and 25g for women. Think about what you've already eaten and what you plan to eat later. If that bar has 17g of sugar you're already well, WELL into your consumption for the day. If you've had a coffee with sugar or flavoring, then you're probably over. Glass of juice? Over. Bowl of cereal... maybe over.
(+) Calories. While I don't recommend letting this be the first thing you look at, and shouldn't necessarily be a deterrent, just take note. Larabars are usually in the 200cal range- which seems like a high number. Considering the ingredient list is short, and the protein/fiber/sugar numbers make me happy- I'm not bothered by it being 200 calories. If I was someone who watched their calorie intake more rigidly, it would just mean I would need to tweak my meals later in the day. NBD


SarahFit has a great blog post about her recommendations for protein bars: 7 Best Protein Bars to Buy at the Grocery Store

Sugar: The Epic Breakup

I set myself a 3-week goal. I figured that I could handle 3 weeks completely free of added sugars. They say it takes 21 days to form a habit, so that was what I was working on. The first few days absolutely sucked. While I didn't have to miss any dinner plans, I did have to skip out on the ice cream stops we would make afterwards. Days 4 through maybe 10 were rough, but I didn't have the same physical need; it was a little easier to say "no" if I was offered something sweet. I kept reminding myself that "when this is all over, I can reward myself with ice cream or a donut!" and I was really holding on to that thought throughout. By the end of week 3, I realized I didn't even really want the reward I had mentally promised myself!

For this 3 week period, I went without: ice cream, candy, soda in my cocktails (I don't really drink it any other time), juice, bread items, and pastries. I'm sure there were other smaller things I skipped out on, but those were the major items.

I did allow myself: a little honey for my coffee, crackers, 72% dark chocolate, and a proportionally-less amount of alcohol (2-4 drinks per week, versus the 5-7)

I noticed 3 MAJOR changes after the 3 sugarless weeks:

+ I had successfully "reprogrammed" the way my brain reacted to the sight of/thought of sweet treats,

+ I trusted myself more when I did reach for a treat.

+ The 'sweet level' of foods I had enjoyed prior to my sugar-free weeks was absolutely off the charts. This one was a surprise.

Top steps I took:

(1) I did research the week before. Knowing where the sneaky sugar hides is absolutely crucial.

(2) I read the labels of absolutely everything at the market.

(3) I started making smoothies. I used a lot of fruit and yogurt... this is also when I began adding vegetables into my concoctions.

(4) I was HIGHLY aware of the random simple carbohydrates I was consuming. I previously said I allowed myself crackers, but (on my first sugar hiatus) it was like 2 crackers as a snack once a day- if that. Rice (again, first time) was at an absolute minimum. Because I wanted to eat the school lunches from time to time, rice had to remain in my diet.

(5) I had to be a little bit of an asshole. I had 1 or 2 people the first time around that were really obnoxiously not supportive. If they wanted to get a sweet treat and I didn't, I would be taunted and asked "why don't you treat yourself?" At one point, I snapped back, "Well, because you know I'm doing this no sugar thing.... and I don't want (treat name)."

(6) I talked/blogged/instagrammed about it. I feel that it keeps me accountable. 

Road blocks and allowances:

My first sug-purge was in Korea where I didn't have full knowledge of what I was consuming- especially if I didn't make it myself. I know that there was sugar in marinades and sauces, and I kept that in the back of my mind. I did not let it dictate whether or not I ate the item, but if I suspected sugar was an ingredient, I consumed it sparingly.

In the U.S., I face the temptation of all the products I grew up on, but I have the ability to read the nutrition labels (there is only so much Korean I understood on the labels there!). I would say my biggest hurdle here is.... everything. I struggle with the product availability. 

Other things that helped me through the sugar-free time and tricks I employ now:

(1) Exercise. YES, exercise! I think it has to do with the endorphin rush putting me in a better head-space. Also feeling like "well, I did a great job at the gym today and I don't want to screw it up with that 2nd cookie." With keeping my food in check and regular activity, I see more positive results and don't want to screw it up. Its a great cycle to get into.

(2) I use extra dark chocolate to stave off my crazy chocolate cravings. It has the same chocolate-quality that I want, without all the extra sugar that keeps me feeling like I need "just one more bite."

(3) The two-bite trick. If its something particularly "bad" (and by "bad" I mean something I know I can't typically trust myself around), I take out 2ish bites worth. Eat the first, have a small glass of water, and then have the second. Usually, I'm satisfied after that.

(4) Keep your eye on the prize! I mentioned The Brownie Dessert in a previous post. There is one last piece waiting for me in the freezer. On a day that I manage to get all my fruits and veg, AND successfully avoid other added sugars, that frozen masterpiece will be mine. I budget the unhealthy foods in a few times each week so I never feel like I'm missing out on something I love.

(5) If I screw up, and I do screw up, and binge on craptastic food, I don't get too down on myself. I think that is really important. It's too easy to have one mishap and then think, "oh, I can't do this! " and then scrap it altogether. Don't worry. Even the healthiest of health nuts have the occasional pig-out or sweet treat (and if they say they don't..... they're lying and you need to find another health nut to follow.)

(6) Sweet and creative smoothies. I usually go for the SarahFit Green Monster Smoothie, my orange/mango/papaya/carrot smoothie, or chocolatey, after-dinner Craving Crusher smoothie.

(7) Absolutely avoiding added sugar before lunch. I find if I have even something as simple as cereal (most cereals  have sugar added) for breakfast, that tiny bit of sugar in the morning sets me up for cravings all day. That makes it more difficult to resist for the rest of the day.


It IS possible to reprogram your brain and taste buds. I wouldn't say it was if I hadn't done it myself. It takes a a little time, a medium amount of self control, and a lot of knowledge. If you set yourself up with the knowledge and the support beforehand, it is absolutely possible to alter your relationship with sugar. It works with other stuff too; but in my opinion, sugar is an addictive substance that isn't regulated and you didn't even know you were falling down its delicious rabbit hole.

Today, I ate...

I recently had someone ask me what I eat in a day. I was a little surprised since I'm not a trainer or a nutritionist; merely a hobbyist I guess. I don't subscribe to any particular diet, but I do research a lot of different food trends and pull some ideas from each one. I'll go over 2 days worth of food; be ready for some startling honesty.

The past few days have been moderately inactive. There was a big snow storm and my car isn't super capable in the snow. I've basically stalked my FitBit stats to make sure I'm not totally sedentary, and I've been pretty successful in getting in 8,000 to 10,000 steps without even leaving the house!

Mind you, I set up shop in the kitchen most days so I'm face-to-face with food-cues all day. I decided to use Thursday and Friday of last week because they most honestly represent my eating patterns. I'll explain a few of the items/meals below!

home popped popcorn: I love popping popcorn on the stove top. It's a filling and satisfying snack and the best part is you know exactly what you're getting: popcorn and the small amount of (olive) oil its popped in. I like to sprinkle a little grated paremsan or cumin over mine.

Joseph's wrap: I recently discovered this wrap has 7 grams of protein and 6 grams of fiber with only 70 calories and a relatively short ingredient list.

roasted seeds: I buy packages of seeds from the store and roast them at home and keep them in an air-tight container. I use both sunflower and pumpkin seeds, soak them in salty water for about 30 mins, and then roast them in a little coconut oil at 375 degrees for 7 minutes, stir and then another 7 or 8 mins. I like mine to be pretty well done, so sometimes I let them go a little longer. They're fantastic salad or soup toppings and give you a crunch without all the cals/carbs/salt of croutons!

homemade tomato soup: 1 carrot, 2 celery stalks, 1/2 of an onion, 2 plumb tomatoes, 1 can diced tomatoes (I only used this because I didn't have enough fresh tomatoes), 2 bullion cubes in 1 cup water, 1 tsp minced garlic, 2 tbs extra virgin olive oil. Sauteed the onion, celery, and garlic in 1 tbs evoo until soft. Added garlic and 2nd tbs evoo. Add tomatoes. Remove from heat and cover. Dissolve bullion and let cook. Throw it all in the blender (or use an immersion blender) and when combined, moved to a medium pot and let simmer for 20-30 mins.

homemade banana "ice cream": This is great. It usually ends up being vegan, but not always. 1 sliced frozen banana and 1/3 cup Greek yogurt are the only things I use in my base. Sometimes I add bacon and a little pure maple syrup. This time, I used cocoa powder, a few dark chocolate chips, walnuts, and a little almond milk to loosen it up a tiny bit. In a food processor, blend the base items (my sister adds dates to her base) until very well combined. You'll need to take the top off and stir the contents a few times... has a tendency to kinda climb the wall of the food processor therefore missing the blade. Then throw in your flavorings and BOOM. Delicious.

oatmeal: Friday, I home made apple sauce from 1 medium apple (took me 5 mins- super fast!) and stirred it in to 1/3 cup cooked steel-cut oats. Chopped walnuts and threw them in there, too and topped it all off with 1/4 cup unsweetened almond milk. However, my faaaavorite is 1/3 cup oats, 1 tbs natural peanut butter, 1 medium banana, 1/2 scoop Jay Robb vanilla whey protein, and 1/4 cup almond milk. I eat this 3-5 times per week and it keeps me full for a long time.

smoothie: If I'm concerned about the nutrients for the day. Say, I know I'm going to go out to dinner or I'm eyeballing the carbs to the point where I know I'll give in.... I make a smoothie and throw in at least 1 serving of veg and 1 of fruit. If I know I'm going to reach for something crappy, at least I'm getting the vitamins and nutrients in, too.

Chobani: I really like the Chobani passion fruit yogurt. There is a ton of fruit in the bottom, so I can stretch 1 container into 2 servings. I scoop out 1/2 the container and then mix it with a few spoonfuls of plain Greek yogurt.

The crappy stuff: I bet you're wondering about the meatball sub and the pb&j toast. I have a huge problem with night time snacking. Like, mammoth. I do use my FitBit food log, so I know where I am for the day. Thursday, I had a particularly low-cal day because I also had a really intense gym workout. I'll usually look at my log and figure out if I've gotten enough fruit and veg, and then think up a snack option and log it before I make it. If it keeps me at/under my daily calorie goal, I'll go for it; otherwise I come up with other ideas until I find a suitable snack that works with my goals. I realize it is not the healthiest way to go about snacking; however, until I have complete control over the grocery list, this is the best way to handle it. (*I don't snack every night... just happens that I did on Thursday and Friday).

It's ok to be a little NUTS!

I came across another great infographic today care of Daily Burn. If you're health conscious or trying to lose weight, nuts can be a fantastic source of protein and healthy fats. They're good for digestion and low on the Glycemic Index. 

One issue that I have when putting together a portion of these special little fruits (yes, they're technically part of the fruit family) is keeping the snack balanced. I want enough that I'm going to feel satisfied, but I know that they can be a high in calories so its hard to know when I've crossed from "healthy, appropriate snack" to "whoa why are you eating that many calories before dinner??"

So, here it is!!:

Holy pistachios, Batman! In my book, pistachios are the overall winner. For me, part of the joy i derive from eating is the preparation itself. Given that the pistachio experience is both interactive AND delicious, the fact that I can have 62 for 200 calories.... total bonus!

Dark chocolate

Chocolate is wonderful. I came across this great infographic (from Prevention.com) that compares and contrasts dark and milk chocolate. Everyone has their preferences, but take a look; this might just change your mind and redirect your hand when reaching for a chocolately snack!

Truthfully, I usually prefer the taste of milk chocolate-- provided that there hasn't been a load of sugar added. I have never understood why some companies dump extra sugar into something that is so great already; makes it unpalatable!

Though the milk chocolate might edge out dark in taste, when you weigh the benefits of dark against those of the milk chocolate, dark may win your favor. I once learned (and I cannot find the documentary where I learned this) that something about the lactose in the milk chocolate blocks the absorption of a lot of the nutrients in chocolate (or more specifically, cacao). Since there is no milk/lactose in dark chocolate, or at least there is not supposed to be, our bodies can reap the benefits.

In Korea, they had these FANTASTIC little tubs of chocolate bites. They came in a variety of cacao percentages and were perfect for whenever the craving hit. I would usually grab a 72% or a 56% at rest stops on bus trips. I had one next to my computer at home and one on my desk at school. Having something small to crush the craving was a huge help for me. Also, I noticed that I was OK with just having a few of them, having one or two didn't make me feel like I was on the verge of a binge. Ya know why that is? Because they weren't loaded with sugar or salt. Those two ingredients are known enemies in the war against snacking. They both set off this impulse in your brain that causes you to want to reach in for more.

I miss having products like this readily available. However, I was perusing some other blogs and noticed a picture of a special extra dark Lindt chocolate bar! Definitely going to snag one and portion it out so I can pretend its my beloved Korean Lotte 72% cacao.

Cold Day French Toast!

This morning I woke up thinking, "I want something that involves syrup." My first thought was pancakes, but I wanted something easier: it was cold and I was getting hangry. 

Here was my solution:

• 2 slices of Ezikel Bread (good bread option, check it out!)
• 2 eggs
• cinnamon
• toppings: syrup and walnuts

If I know I'm not going to use the excess egg to make a scramble, I mix in the cinnamon. The bread was a little eggy, so I took a large pan lid and covered the pan (this keeps the heat in and starts to cook the egg on the side of the bread facing up and makes flipping less of a gooey mess). The best part about it was that it was about 500 calories and kept me full; it was about 4 hours until I thought about food again!

"But what's that green thing in the picture??"

I got up a little late today. I've noticed that on days where I get up late, I struggle to get the right amount of fruits and veggies for that day. When this happens, I'll usually make a smoothie to go with breakfast and last through the morning. This one is usually orange, but I added 2 extra ingredients to get another serving of veg

Smoothie:

• tangerine (or 1/2 an orange)
• 5 or 6 chunks, frozen mango
• 1 boiled carrot (to soften for blender)
• 5 or 6 chunks, frozen papaya (extra) 
• handful of kale (extra)