Egg McMuffin, Without The Bread... & Meat

This recipe is super easy and delicious. All you need are some eggs, a variety of vegetables, and a muffin pan. No more egg Mcmuffins from Micky D's! 

First, I needed some coffee. After showering from my race this morning, I came out with the coffee aroma in my apartment. Loved it! There's just something about getting out of the shower to the smell of pumpkin spice. A little bit of coffee made me want some eggs so... here's an easy, simple egg in a muffin "pan."

I love eggs, especially after a workout. I boil them and keep them in the fridge for a quick snack or after a long run. Today I baked scrambled eggs. I whipped 4 eggs in a bowl, half yolks and half without. Eggs have a lot of cholesterol in them, and since I eat them like crazy (I'm talking everyday) I like to cut out some of the yolks. Plus the egg whites is what you want anyways. 

I freeze spinach for smoothies, soup, and my scrambled eggs. I mixed some with chopped onions, red pepper flakes and a little bit of pepper. I poured the eggs and vegetables into a muffin pan. In some I put a tad bit of Edamame and feta cheese. Then I put them in the oven at 350 degrees for about 20 minutes. 

Yum! The feta cheese melted in the middle and the pepper flakes gave the eggs enough heat. Red pepper flakes are my seasoning. I use them in everything, and I LOVE the heat! 

I had some toast with peanut butter, yogurt with Chia seeds, blueberries and kiwi to go with my protein. It was a delicious brunch and so easy to prepare. How do you like your eggs?

5K Saturday: Running for "Los Ninos In Nicaragua"

Yay! My first 5K! Doesn't it feel awesome when you can add another accomplishment to your belt? Today was a wonderful run for a great cause. Edwin & I ran for the kids from his orphanage in Nicaragua. What an empowering experience and I'm so happy to be apart of it and give my support to him and all of the people that helped out. 

The most important part was running for Los Ninos, but it felt amazing to reach another goal of mine and even Edwin's. We finished 3.22 in 30 minutes & 17 seconds. I don't really remember the exact time because I was too excited to cross the line. Everyone did so good! It's always so wonderful to feel the support of everyone around you even if they aren't joining the race.

 We both won a beautiful award made in Nicaragua. I got 2nd place in my age group and Edwin got 3rd. We are so proud of each other and everyone else who won awards. You all were so positive and so inspiring. 

After the race it was time for some fuel. They had bananas, hot chocolate, energy bars, and even Krispy Kreme donuts! (Yes, I had one).

I'm going to fix lunch, I'm starving! I'm thinking eggs in a muffin; I'll post the recipe later. 

Happy Thanksgiving! Stuff yourself with these "skinny" pumpkin cupcakes

Skinny Pumpkin Cupcakes With Cinnamon Icing 

It's Fall! And more importantly Thanksgiving, so here comes the loaded potato casseroles and extra stuffed turkey. No worries, you can enjoy a healthier dessert after all of that eating. 

I was browsing Pinterest to find a lighter pumpkin recipe with sour cream icing and I came across the blog Skinny Mom. I immediately pinned her food blog because I know it will come in handy later on. You will notice I like to tweak recipes. Sometimes they turn out good, but with experimentation I've had some real bad ones. This one turned out amazing! Even my mom loved them. I normally don't buy box cakes because they add so much extra ingredients that you just don't need, but the recipe called for a box cake for the flour base. 

1 white box cake (any kind of white)

1 15 oz can of Libby's 100% pure pumpkin (This is your butter, eggs, and oil) :)

1 Tsp of vanilla extract

1 Tsp of cinnamon

Preheat the oven to 350 and line the muffin pan with cupcake liners OR spray with non-stick cooking spray.

Combine the ingredients above in a large bowl until very smooth. It may seem at first it won't turn into cake batter, but keep mixing. Then spoon out the batter into the cups evenly. Place in the oven for 15-20 minutes or until firm on the top. 

Sour Cream Icing (You can use non-fat plain Greek yogurt as well)

1 cup of reduced fat sour cream

2 Tsp of pure vanilla extract

1 1/2 Tsp of cinnamon

1 cup of powdered sugar (or until it is thick enough for you) I don't like sweet icing, so I put a little less sugar in mine.

Whip with a wooden spoon until you get an even mixture, then sit in the fridge until the cupcakes are cool enough to ice.

Once the cupcakes are iced, sprinkle a little bit of cinnamon for decoration.

Simple right? & on the lighter side. Enjoy and Happy Thanksgiving :)

Eat Well Feel Well: My introduction post plus 5 changes to make in your life

           Healthy means something different to everyone. For some, it is taking control of their Diabetes; for others it's losing or gaining weight. This word means so much to me because it is my life. In my eyes, healthy is a person's well-being, strength, inside and out, and overall happiness. Let's face it, if you don't feel "healthy", you won't feel good about yourself. It is much easier to have negative thoughts creep up on you than to tell yourself everyday, "I can make the changes I want to see." 
          Before changing my major from Criminal Justice to Dietetics, I've always been a little interested in staying fit and healthy. I would rate myself as average because I never put 100% into eating a balanced diet or exercising as often as I should have. Even though I still do not know everything about maintaining a healthy lifestyle, I must say I know a lot more than what I did. And I will tell you this, once you find what makes you feel healthy, there is nothing that stops you from wanting to stay that way. I'm a Sophomore in Dietetics, so I'm basically starting out on this journey, but oh have I learned a lot! There are so many components that make up healthy. You can't expect your body to function if you put garbage in it right? 
          Thanks to technology, now days we are able to explore and share our health tips. Pinterest is a lifesaver. If I am trying to find a certain recipe to tweak, I browse Pinterest. We are able to search ways to cut out butter, certain oils, and other saturated & trans fats. I plan to show you ways to cut these out of your diet and replace with healthier fats and oils, even in baking. One thing I want to tell you guys, do your research! If something sounds like a fake or a myth, read up on it. 
           One thing you need to know about me is that I love to run. It is my main choice of exercise. I love how much I'm addicted to it and how it goes through my mind at least 20 times a day. I love discovering new obstacles and reaching personal records I never thought were possible when I first started running. Running makes me feel like I've accomplished much more in life then just staying healthy. Runners are much different than other athletes in the sense they rely on themselves for improvement. We have personal goals we work towards and all we need is a positive mind.
           So what does Running On Heels & Meals mean? This blog will share my running experiences, records and helpful tips, along with healthy recipes. Anytime you are physically active, you have to make sure you fuel your body with the right foods. This is mostly a healthy blog, but I will share other parts of my life with you as well, like some college tips that I've learned throughout the years.  


           5 Small changes to make

1. Find a support group

Family is the most supportive because they know you the best. They have lived through your struggles, pain and also your accomplishments. No matter what, at the end of the day I know my family will support me with any decision I make. Talking to your family for advice and suggesting cleaning out the fridge and cabinets will help them understand how important staying healthy is for you. If you live with your parents and they don't choose the healthiest of food, ask them to switch out some of it with healthier snacks. Fruits and veggies are the cheapest when they are in season. Remember, if you make drastic changes, it will help your family really see how important it is to make them too. 

2. Take a fitness class

 I know people in college who do not have the time or the motivation to work out on their own, so they sign up for fitness courses they HAVE to go to. One of my roommates loves to run like I do, but she barely has the time, so she takes an exercise class that actually counts as a credit. There are also a variety of classes to take as well; yoga, running, muscle strengthening... You name it! Also, your community should have physical activity classes too, and sometimes the tuition goes to good causes and community outreach programs.

3. This brings me to my next change: Invite friends/family to classes

     

Sometimes you need to workout alone, but there are times where that social support is needed. Bringing friends and family to your classes will give you a bigger reason to work out then just, "It's good for me." Plus, some exercise best when they are around people. It can increase motivation and most of all it is fun to learn new things together. Push your friends to reach their goals and they will help you reach yours too!

4. To eat well is to feel well

Alright, I'm going to repeat this because it is one of the most important changes you can honestly make in your life. To eat well is to feel well. 

      Starting out small is the key. You can't expect to go from eating fast food everyday to cutting it out altogether. You can expect to limit yourself and make some changes in what you choose to order/eat. If your favorite fast food place is Wendy's, instead of getting the usual cheeseburger deluxe, try a salad with a small order of fries. You have to eat in moderation and don't deprive yourself. I LOVE chocolate, so I've learned to find ways to keep it in my diet but only in moderation. I buy the dark chocolate chips and I will put it in my yogurt, popcorn, and even in my oatmeal. Do I eat them everyday? Nope, but I have them when I'm really craving something sweet. 

       Vary your veggies, whatever protein you eat make it lean (turkey, fish); make half of your plate fruits/vegetables, include at least 3 oz of whole grains in your diet, and choose low-fat dairy. Let me tell you something, I never count calories and I barely remember to weigh myself. I eat what I want, but in healthy terms. If I'm hungry, I choose low-fat yogurt instead of an ice cream cone. I make sure if I slip up (which I do!), I don't punish myself, I just make a note that that specific food is an obstacle for me.

5. Last but not least: Make goals & keep your word

Giving up is so easy to do, especially when unhealthy food can be an addiction. With motivation, effort, and passion, you can reach any goal. Make lists, clean out the kitchen, throw away foods that have no nutritional value in them. (Don't make excuses)! If you want to lose 15 pounds, do it in a healthy gradual way. Don't expect too much of yourself, and always be positive. Write little notes on your mirror. Set your alarm for work out days and make sure you put it where you have to get out of bed to turn it off. TAKE REST DAYS, trust me you don't want to learn the hard way. When you work extra hard, take some time to reward yourself. For me, when I reach a personal record, I treat myself to ice-cream or a dessert I normally don't have on a weekly basis. Reward yourself and keep setting new goals and new ways to get over your struggles. That is strength!