Good morning friends! How is your week going? Hot? Yes, mine too.
I went on a very sweaty run this morning before work. I ran 5.5km, which is about 3.7 miles, in 30:04 minutes… not bad… and finished off with some sprints. How is it already boiling at 6am?! My goal is to run the 10K next month in under 55 minutes so I better keep training :)
How are you staying cool in this crazy weather? Me? I’m eating oatmeal and soup.
Fun fact: The Korean saying “yi yul chi yul” means “fight fire with fire.” It is believed that eating spicy or hot foods on hot days help to balance our energy. [Source] I’ve been giving it a shot but I’m not too sure that it is working… I still feel so hot and cranky! Well at least I had awesome oatmeal.
What I Ate
Breakfast: I’ve been trying to mix up my breakfasts because I am starting to get bored of my banana and PB variations. (Don’t get me wrong, I will forever and always love nanner and PB). With my morning runs I want to add even moreee protein to breakfast. After a workout, it is super important to eat a meal rich in protein and carbohydrates. Short answer: our muscles have been broken down so we need to replenish them with amino acids (protein) and energy (carbs). Read more here.
I love oatmeal but there is very little protein in oats. For yesterday’s breakfast, I added egg whites (protein!) and protein powder (more protein!) straight to the pot of boiling oats. Verdict? Delicious. It made the oatmeal super creamy. Then I topped it with yummy extras to taste like warm apple pie — okay maybe not quite but still amazing.
Apple Cinnamon Protein Oatmeal
Ingredients (Makes one serving)
- 1/2 cup instant oats
- 1 cup water
- 1.5 tbsp. protein powder of choice (I used vanilla whey protein)
- 1/4 cup liquid egg whites
- 1/2 cup (or more) chopped apple
- 1 tbsp. almond butter
- In a small pot, bring water to a boil; add in the oats and cook for 2 minutes.
- Turn the heat down to medium and stir in the egg whites and protein powder.
- Stir well until the mixture combines and all the liquid has absorbed.
- Transfer to a bowl and sprinkle with cinnamon, top with almond butter (I melted it!) and chopped apple.
AM Snack: My breakfast really filled me up! Yay! But before lunch I snacked on two quinoa/peanut butter/chocolate bites. I am not thrilled with how these turned out so once I experiment a bit more I will be sure to share the recipe. And they don’t photograph particularly well, thus not pictured.
Lunch: There were lots of leftovers from our BBQ on Sunday night so I snagged some grilled chicken, broccoli and sliced peppers for my lunch (and a pear).
PM Snack: Before dinner I had a bowl of plain Greek yogurt with a bit of honey, granola, blueberries and a peach — love summer peaches!
Dinner: I had some bean soup topped with millet and a side of veggies (lack of green on this plate).
Dessert: Also leftover from the BBQ… peach crumble. Yum! Thanks Mom :)
Random snack: I got hungry later so I had an apple and a handful of cherries. I obviously forgot to take a picture, but I’m confident that you know what fruit looks like.
Sidenote: It felt really weird not having a banana today. I kinda think bananas are amazing… #nannerobsessed (nanner= an awesome way of saying banana)
What do you usually eat for breakfast?
Any tips for adding protein to the morning meal?