Wednesday, April 23, 2014

Grilled Cheese Topped with Egg

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Hello! I am coming at ya live from the Toyota dealer’s waiting room. My car needs some basic service because ya know… it’s time to pay taxes and pay for car stuff and stub my toe all in one day. Life.

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Luckily, I have a totally Pinterest worthy meal idea for ya that might help us get distracted by the internet so we don’t worry about the real world for a while.

imagine the possibilities Grilled Cheese Topped with Egg

This egg topped grilled cheese can really work for breakfast, lunch or dinner. I saw the idea on Instagram last week (I believe National Grilled Cheese Day just passed) and have been dreaming about it ever since.

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I made the usual grilled cheese with some super Sharp Cabot Cheddar that the company sent me a while back. It’s lasted me because I try to savor it (even though that sandwich was the last of it).

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Tip: Using SHARP Cheddar Cheese goes a long way so you don’t have to use too too much of it (unless you want to, like me). I think it’s better than picking a fat free version of cheese because you end up using less.

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Egg Topped Grilled Cheese Sandwich


  • 2 pieces of whole grain bread

  • Sliced Sharp Cheddar Cheese

  • Butter

  • Egg(s)

  • Salt & Pepper

Directions: Cooked grilled cheese like a normal person. Set aside. Butter pan and cook an over easy or sunny side up egg. Place egg on sandwich and eat the crap out of it.

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Question: When was the last time you had a good ‘ol grilled cheese?

Do you spend a lot of time on Pinterest??

The post Grilled Cheese Topped with Egg appeared first on Run Eat Repeat.

Easter Feast–Mexican Style

Hello! Did you have a great Easter Sunday?!

image thumb13 Easter Feast–Mexican Style

I did, but I also ate way way too much. It’s 10pm here and I’m still uncomfortably full. Busted Monican, busted. At this point all I can do is drink water and learn from my mistakes, right?

First, let’s focus on the awesomeness that was today…

I started the morning with the usual rest day short walk to shake out. Then, I headed to church – a old place by my mom’s. Post church – menudo. Plus we went to visit my Grams. It was a great visit!

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Then, I set to work on the bunny cake and a new-to-me Easter creation: a watermelon basket!

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I was so proud of myself for this one! I LOVE watermelon (Capt. Obvious is in the building) but I don’t usually make anything with them because I’m too busy eating it.

Well, today I made this watermelon basket freestyle and it actually came out okay!!

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This is definitely a new Easter tradition to be seen again next year!

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A lot of people asked about my dress on Instagram… details:

Dress: I bought it last year around this time from Target I believe. Here are some similar options – White Crochet Dress 1 / White Crochet Lace (both have 3/4 sleeve though)

Hair: I used my Top Styler that I’ve had for a long time, but hadn’t used until yesterday (my travel rollers are dying). I’m still figuring them out, but so far I love ‘em!!

My little brother helped me with the bunny cake this year.

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I was super hungry waiting for the food so I had some hard boiled eggs. This one had my name on it wlEmoticon winkingsmile5 Easter Feast–Mexican Style

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Easter dinner this year was chicken kabobs, carne asada and ribs.

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My brother brought an epic coffee cake from a place near his house that is known for it. It was amazing. And I couldn’t stop eating it. So, yeah.

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Question: How was your Sunday?

The post Easter Feast–Mexican Style appeared first on Run Eat Repeat.

Does a Post-Workout Smoothie Kill All the Work I Just Did?

Sip on smoothies regularly? Self offers advice on what ingredients to look out for and how to build a better post-workout beverage at home.

I've become much more of a smoothie person than I used to be, in part due to the crop of juice bars and health food joints that some serve them up all over NYC, and in part to my new single-serve blender that makes clean-up much easier than with a clunky blender. I'm most apt to grab one after a tough workout class, because smoothie and juice bars are always so conveniently located next to gyms (or even inside them!) But I can't help but wonder whether that post-workout smoothie is really just undoing all the hard work I just put in. I tapped Melissa O'Shea, RD and Director of Nutrition at Exhale Spa to share her smoothie know-how.

A post-workout smoothie can provide all the nutrients you need to refuel, but timing is everything! You should always eat within an hour after your workout in order to rebuild your glycogen stores and get your body the means it needs to repair muscle tissue, says O'Shea. Eating a regular meal soon after the gym? Skip the smoothie. If you still have several hours to go until your next meal? Blend up a smoothie with both protein and carbohydrate sources and you're golden!

Avoid smoothies with added sugars - real fruit is all you need for a sweet treat. If it contains a syrup, flavored yogurt, honey, agave, ice cream or frozen yogurt, just say no! Fruit will help sweeten your smoothie, but you'll need protein and fat to keep your blood sugar from spiking. O'Shea recommends Greek yogurt, kefir, chia seeds, almond butter, avocado or coconut oil for the fat/protein combo. Plant-based protein powders, like Sunwarrior, is also a great booster if you had a really tough workout or your diet is lacking in protein. Want even more of a nutritional punch? Toss in a handful of spinach or kale - you won't even be able to taste them once everything is blended!

O'Shea suggests skipping the juice bar and blending your smoothies at home - you'll know exactly what's going in, and you'll save cash. Check out two of her nourishing and hunger-busting recipes.

Coconut Cocoa Smoothie

  • 6 oz plain low-fat kefir

  • 1/4 cup unsweetened coconut milk

  • 1/2 frozen banana

  • 1/2 tablespoon coconut oil

  • 1/2 tablespoon unsweetened cocoa powder

  • 2 ice cubes (if you are using a fresh banana, add in two extra ice cubes)

Green Chia Smoothie

  • 4 oz low-fat plain Greek yogurt

  • 1/2 cup unsweetened almond milk

  • 1/2 cup fresh or frozen blueberries

  • 1/2 banana

  • 1 handful fresh spinach

  • 1 tablespoon chia seeds

  • 1 teaspoon high-quality honey or agave

  • 4 ice cubes (if using all fresh fruit)

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Want to Run Faster? Here's How

Slow and steady not cutting it for you anymore? If you want to run faster, here are 10 simple ways to increase your running speed.

  1. Fuel up: Eating the right prerun foods is important to prevent feeling sluggish during your run. Go for foods that won't cause cramps: choose a small snack of simple carbs with a little bit of protein if you're eating right before a run (read more on how to choose a pre-workout snack here). And drink a cup of coffee about a half hour before you go for a run; studies have shown that caffeine helps you run faster and longer.

  2. Intervals: Short sprinting bursts are great for making you a better runner all around. Up your pace and stamina with this treadmill interval workout to incorporate into your running routine.

  3. Tempo runs: Tempo runs are similar to high-intensity intervals, but with this strategy, you don't sprint as fast as you can. Instead, you hold at a fast (but not too fast) pace for a longer time period, like 10 minutes, before slowing down. This helps your muscles get past your lactate threshold, which will help you improve your endurance and speed. Remember that to be effective, your tempo run should challenge your body: you should be able to answer short questions but unable to hold a conversation. Try doing a tempo run every seven to 10 days; read more about how to start tempo running here.

  4. Hills: There's no reason you should stay on flat land. In fact, there are many reasons why you shouldn't. Running up hills helps make your leg muscles stronger while also increasing your speed and endurance. Whether you run on the treadmill or outside, the next time you start your workout, make sure an incline is part of your route. This treadmill incline workout that mimics rolling hills.

  5. Postrun sprints: Adding short sprinting strides at the end of a long run can keep your body primed for speed, says Sports Club/LA trainer Ben Hwa. This is because doing strides after a long run will teach your body how to run fast even when your legs are tired. Ben recommends doing four to eight strides of 70 to 100 meters; aim for 80 percent effort on each stride.

  6. Negative splits: This strategy is a simple way to make every run a good run, especially on race day. To incorporate a negative split into your next run, just make sure you're running at a good, steady pace and increase your speed for the second half of your run. Here's a quicker-at-the-end treadmill plan to follow.

  7. Stretches: You may not think of postrun stretching as important for your pace goals, but those few minutes you spend cooling down can really help your speed. Stretching makes you more flexible, which can improve your stride and range of motion. Do these postrun stretches after your workout to become a faster runner.

  8. Short strides: Shorter strides can make you a more efficient, and therefore speedier, runner, says trainer Jennifer Pattee. Focus on keeping your strides regular and short to increase your running efficiency.

  9. Midfoot strike: Focusing on landing on the middle of your foot - rather than your heels or toes - can also help you avoid injuries and discomfort that will slow you down, Jennifer adds. Aim for striking with a flat foot for a strong, confident strike.

  10. Drills: Adding a few running drills to your warmup routine will help improve your running form and speed, Ben says. Do a few minutes of high knees, skipping, and backward running before a run to train your body to operate properly.

Vegetarian 101: The Tastiest Ways to Cook Tofu

Your diet could use more protein, but let's face it - it can do without added saturated fat and cholesterol. I have one word for you: tofu. Yes, this amazingly versatile vegetarian food is just the thing to fill you up and sustain your energy to help you defeat hunger and drop pounds.

Because I've been a vegetarian since the ripe age of 13, friends keep asking advice on how to cook tofu so that it's not squishy and gross! Well, here's a simple step-by-step guide to preparing this white wonder in three tasty ways.

POPSUGAR Shout Out: Wisdom For 20-Somethings

Tuesday, April 22, 2014

The Magic Number to Remember on Your Cheat Day

According to Chris and Heidi Powell, the celebrity-trainer power couple on the ABC show Extreme Weight Loss, "Anytime you deprive yourself of food, or of anything, all you want is what you can't have!" This is one of the major reasons that cheat days - or what the Powells prefer to call "reward days" - are built into their clients' weight-loss plans.

While these indulgent days can be part of a healthy weight-loss plan, the Powells don't recommend a calorie free-for-all at breakfast, lunch, and dinner! The magic number for Heidi and Chris is 1,000. One day a week, many of the Powells' clients are allowed to have "up to 1,000 extra calories of whatever kind of food they want." This reward helps clients "stick to the plan for a longer period of time and see results forever." Heidi and Chris believe these rewards are essential so we never feel guilt when we indulge; when guilt is eliminated, dieters can make a permanent shift and reshape old habits.

The one limitation of this 1,000-calorie reward is that trigger foods are not part of the program. If you can relate to having an out-of-control or out-of-body overeating experience, it's important to recognize which foods trigger you in this way - most likely, they're calorie-dense, sugar-rich, and carb-heavy. Heidi says that she and Chris recommend their clients stay away from the foods that trigger the "slippery slope" of overeating, since they "put you in a state where you can't control yourself." Once you're aware (and steer clear) of the foods that affect you in this way, those 1,000 calories are up for grabs!