Here is a quick and easy clean eating breakfast:
-Heat oven to 350 degree F. Spray a 12-serving muffin tin with non-stick spray.
-Put 1 tablespoon each of old fashioned-oats, and fruit such as blueberries, strawberries or pat-dried fresh mango into the cups. Chop the fruit into niblet -size pieces. Top with liquid egg whites or egg beaters, and stir up. Bake for 20-25 minutes.
You can add cinnamon, or any other breakfast spice that you like. Eat the muffin with a glass of non-fat milk, or enjoy with almond butter or a side dish of 0% Greek yogurt.
It’s a nutritionally well rounded breakfast that will keep you feeling full.
Tip of the Day:
If you wake in the morning with a stiff back, you may find alot of relief from stiffness with yoga , stretching, or a recumbent bike. Staying in bed will not give you pain relief. Try taking ibuprofen (just not every day). If you still don't find relief, use the system checker box, or physician referral service on theYourcity.MD homepage)
Monday 08/22/11-Exercise Diary:
bike on the street, 14 miles 65 min
Monday 08/22/11- Eating Diary:
7 am- 1 cup egg whites, cooked purple cabbage, mushrooms (125 cal)
2 pieces Ezekial bread, 2 tbls almond butter, banana (290 cal)
11 am- protein shake (160 cal)
2 p.m.- 5 oz chicken (144 cal)
3 oz quinoa ( 150 cal)
8 oz vegetables ( raw or steamed) brcollini, green beans, asparagus, red sweet peppers, pea pods(88 cal)
7:00 pm-
light beer (100 cal)
6 oz grilled bison steak (180 cal)
1 cup mexican corn salad-homemade (150 cal)
handful of corn chips (100 cal)
1 largeb swet potato, cinnamon, no-calorie butter spray (130 cal)
8 p.m.-
homemade popcorn (90 cal)
8 oz greek yogurt with Walden Farms strawberry sauce ( 80 cal)
TOTAL CALORIES: 1797
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