Crafting the Underrated Egg-In-A-Hole

You guys know how googly-eyed I get about eggs. I put them on everything. So why hadn’t I tried the egg-in-a-hole—a definite staple for egg lovers such as myself—until a few weeks ago? Beats me. It’s so simple. For those of you who haven’t yet taken a crack at this easy spin on a breakfast/lunch necessity, I walk you through how to make the perfect version.

1.) To begin, cut a hole in the middle of your bread. Let’s coat the pan in pam or olive oil, and then put the bread on the skillet. Fill the hole with a little slab of butter so the egg can cook evenly in there. Set your skillet to cook on medium-medium high heat.

2.) Crack the yolk into the hole once the skillet heats up. Wah-la! We’re not done yet though. Wait 1-2 minutes for the egg to set.

3.) Flip your bread. I like mine a little overdone, but if you want to egg over easier (or to run more), flip it sooner. I wait 1.5-2 minutes, usually. I threw some peppers on the pan too for a little side snack.

Yep… that’s it! I tossed some celery into this meal, which I ate for lunch. The egg was a little runny inside the bread, but I loved it. Delicious and easy! I could do this every day.

What are your egg-in-a-hole secrets? Any ideas to take this simple hybrid up a notch?

9 Healthy Palettes for back-to-school eating

Since I started training for my first half-marathon, I’ve immensely changed my diet. I cut out most processed foods, breads, white grains and carbs from my diet and incorporated a slew of vegetables, eggs and (mostly) lean meats. I’m eating clean now! Since January, my body looks and feels lighter; now, when I eat unhealthy foods, my body can tell. I feel that people often forget that food is fuel, and what you eat determines how your body feels mentally and physically. Ultimately, this lifestyle change is something that I’m striving to keep up with now that my race is over.

Now that everyone is back to school, I thought I’d encourage you to cleanse your palette, too. If you’re stuck in a nutrition rut or feel that you can’t get creative, look no further. Whether you have a kitchen or you eat in the dining halls, it’s never too late to start eating healthy and clean. Ready to feel better? Here’s a round-up of my recent meals for inspiration!

Notice that the majority of these meals do not contain white grains, red meat or processed foods. I also try to cut out most grains in my meals unless I’m constantly working out; Americans consume too much bread, and I have been no exception. I love bread, but I’m trying to be better about how much I have! My solution? Just don’t buy it. That definitely helps.

Pictured at the top of post: Fresh turkey sausage salad: kale, yellow tomato, red onion, basil and turkey sausage patties. Salt + pepper if you’d like. I did.

For a snack/light lunch: Sauted veggie bowl.
Spinach, cucumbers, white onion, olive oil, salt + pepper.

For lunch: Avocado tuna salad with red onion, dijon mustard and lemon juice. I was inspired by something similar made by my good friend Angela at Nutty For Life!

For dinner: Lemon Chicken + Asparagus. I soaked the chicken in soy sauce and honey, sauted the greens with garlic and then sprinkled sesame seeds on the whole ensemble. Delicious and highly recommended! I modified the recipe from Gimme Some Oven.

For dinner: I tossed strips of chicken breast with a bunch of local veggies I purchased from the Farmer’s Market. Chicken, eggplant, orange tomato, lemon cucumber, spinach, salt + pepper.

For a post-workout lunch: Protein palette. Two fried eggs, 2 turkey sausage patties, half a tomato and a half cup of spinach. Chocolate protein shake is optional, but awesome if you make one. Yum!

For a quick veggie dinner: Tortellini, pesto, kale and yellow tomato combo. This was amazing and easy to make for a group of people. My roommates and I loved the tort with pesto!

For a (heavier) dinner: Quinoa, turkey sausage patties, greens, red onion and fresh tomato. This was definitely a post-run meal for me. Very satisfying.

For a light lunch: A fried egg, spinach and greens, white onion and olive oil. Salt + pepper if you desire. I felt healthy after I ate this.

But… of course… I like to splurge occasionally, too. So I have to share that, right?

This fro-yo was TO DIE for. Peanut butter and hazelnut froyo with strawberries, kiwi, pecans and chocolate chips. I got it at Ginger, a local shop in Athens.

Anddd, of course, anyone who knows me sees this as typical. Pumpkin Spice Latte season is upon us again! I had to treat myself at our university coffee shop that brews Starbucks. It was perfection. It’s fall in a cup!

What have you been doing to eat cleaner this fall? And what do you splurge on?!

Fitness Reminder: You shouldn’t be running in THIS type of fabric

Disclaimer: I love t-shirts. Like many young students, over the years, I’ve become a t-shirt hoarder (but that’s okay, because a lot of them were free). I wear these American-classic cotton babies in and out of public, and men do the same. They’re universal. But the one occasion I almost always wear a t-shirt? When I work out. And apparently, that’s not always the best idea. Let me elaborate.

Whether or not you’re a newbie to regularly breaking a sweat, choosing your fitness fabric makes a noticeable impact. The battle includes key players cotton and polyester.

According to the Scientific American, while cotton—which obviously involves our beloved t-shirts—absorbs moisture, it also keeps your body temperature high. This isn’t what we want when we exercise; sweat should cool the body. Polyester, in return, allows sweat to evaporate. It speeds up the cooling process during and after an intense workout.

Bottom line? Opt for cotton when doing low-impact exercise (you don’t expect to sweat as much). When running, bicycling or performing any other high-impact aerobic activity, choose polyester. Personally, I sweat during most cardio, so I usually avoid cotton now unless I’m lifting weights. Wearing all this polyester is not as cheap as a free t-shirt, but the price is worth it; wearing the right clothing makes your workouts so much more effective! Case in point: these polyester socks I bought for my half-marathon training. Oh, man. I can’t go back now.

I purchased Brooks’ low cut tab liner socks, which were $17 for a set of two. I was initially unsure about the price and the benefits, but on every single long run on which I endure, I am rocking these. They’re designed to keep feet dry and comfortable, according to Brooks’ website. And that they do!

Have you switched from cotton to polyester? Tell me about it!

Home for Lunch: Tuna Salad Sandwiches via Martha Stewart

I made it! I’ve officially moved out of my New York City dorm room and into my house at school in Athens, Ohio. Summer is still in session for one more week, but I’m already thinking about my off-campus-living diet and cooking plan for the year. I’ve decided that I want to try more recipes in general; I always stick to most of the same: fried eggs and steamed veggies. But in May, I picked up Martha’s American Food, a cookbook full of Martha Stewart’s favorite recipes for American food. This semester, I’m exploring it, so this post will probably be one of many from her fabulous hardback. This time, I take on tuna salad sandwiches… definitely an easy recipe I’ll come back to! Try it…

I’ve slightly modified this recipe from Martha’s, but its basis is the same.

Martha’s Tuna Salad Sandwiches (2 servings)

1 can (6 ounces) solid white tuna, packed in water, drained
1/2 cup mayonnaise
1 teaspoon Dijon mustard
1/2 cup finely chopped celery
1/4 red onion, very thinly sliced
2 teaspoons fresh lemon juice (the original recipe calls for grated lemon zest, but I’m a college kid and you probably are too… we aren’t going to do this.)
coarse salt and freshly ground pepper
2 slices of Sara Lee’s Honey Wheat bread

1. In a bowl, mix tuna, mayo, mustard, celery, onion and lemon juice with a fork until thoroughly combined. Season with salt and pepper. Tuna salad can be refrigerated up to 1 day in an airtight container.

2. Spread tuna salad onto slices of honey bread. Cut the sandwich in half and serve. Wa la!

I definitely don’t eat tuna frequently, but when I get in the mood for it, I’m down for some tuna salad. I especially like this recipe because the lemon juice actually adds a perfect amount of sweetness in the flavor. I made 4 servings of the tuna salad and stored some of it in the fridge, and my roommate and I enjoyed it the next day, too. SO doable and great for lunch, right?!

Simple Lunch Idea: Edamame + Almond Salad

A packed lunch doesn’t always have to be mundane. After working at my 9-5 internship every day this summer, I think I’ve about mastered how to give myself some healthy variety that doesn’t include a PB&J sandwich every day. If you’re on the run, here’s a simple salad idea to try. It’s healthy AND filling. Ready to take it to go?

Kait’s Edamame + Almond Salad

1 cup raw spinach
1/2 cup raw edamame
1/3 cup sliced tomato
1/4 cup almonds
Drizzle of lemon juice (optional)
Toss and season with salt + pepper to taste.

I like this salad idea because it’s high in protein even though the meat is absent. The edamame adds some soy to your diet, and while there’s been controversy about how much we should consume (if any), we can eat it in moderation. Personally, I don’t eat much soy, but when I do I choose edamame and actually prefer it raw. Obviously, make sure you put this bad boy in the fridge after you pack it for lunch!

SoulCycle: aka Spinning, Yoga and Clubbing Rolled Into One Workout

I’m leaving New York next week, but I refuse to believe it. There are too many restaurants, parks and coffee shops still on my to-do list, I’ll really miss my hands-on, bustling internship and I just love the vibe of a busy city. I’m addicted to being here.

But last night, I did have the chance to cross off something I’ve been excited to try. SoulCycle! I attended my first class at the West Village location with an old friend, and here, I give you a crash-course in this bumping celeb-workout craze. You can read about my experience and see if it’s something you’d like to try. Let’s ride!

Okay, so let’s start with the basics. For a while, I didn’t even know what SoulCycle was, let alone why it’s so popular. Isn’t it just spinning class for celebs? I thought. Nope. So here’s a mini-rundown.

What you need to know about SoulCycle

• What it is: This intense, but fun workout is essentially a fast-paced spinning class with a hint of yoga and a pulsing dance-club scene. Pretty mindblowing, right? Complete with SoulCycle bikes (basically, your standard spinning bike with special hooks for your cycling shoes), large scented candles, motivational/modern/gorgeous typography with inspirational quotes glistening on the otherwise white walls and a DJ-esque station for the highly determined and fit instructor. There are even two 2lb weights under your seat for during the workout. Pretty kick-ass!

• What you need: You have to wear your most expensive LuLulemon outfit. Just kidding, kind of. I wore a supportive workout top from LuLu, but I totally didn’t have the right bottoms. My aerie skinny-crop leggings were falling off me and I wished I had something tighter. No one was wearing running shorts, either. The special shoes for the bikes were rentable for $3, but most SoulCycle-enthusiasts had their own. Interesting. Also, hydrating during this workout was imperative. Bring a big bottle of water!

• Where they are: According to its website, SoulCycle is based in NYC, but has recently spread to California. It’s popularity is booming in prominent areas such as the Hamptons, SoHo and San Francisco. But the question is… will the company continue to add locations only in heavy metropolitan areas? One studio is opening in Short Hills, New Jersey this fall, but no word on any others. That’s a shame. Obviously, this workout is expensive at 35 bucks for a class. The party is pricey, but worth it if you can spare the cash. Celebs from Kelly Ripa and Lady GaGa to Bradley Cooper are swearing by it.

• Why it’s so huge (in my opinion): The scene is dimly lit, but the workout isn’t. By SoulCycling, you can focus on you and your workout—not really who is around you, which is great. If you’re a celeb, people can hardly recognize you in the low lights, too (ha.). The weights involved are also awesome for a full-body workout. During the workout, we spun on both low and high resistance, bouncing up and down and side-to-side and pedaled up some intense hills. The music, compared to a typical spinning class, was 10X better in that it was loud, bumping and kind of motivational. I liked the rap and the electronic sounds during my workout. Completing a mini-strength sesh at the end of the ride made my day; I enjoyed winding down with the free weights. It was a great change up and a great over-all experience.

Pictured: The standard SoulCycle bike. It goes for $2,200.

Attending a SoulCycle class though, metaphorically, reminded me of all of the 20-something New Yorkers out there. They’re fresh out of college, determined and more than anything: career-hungry. None of them can wait to get their hands on that juicy job—the one that pays well over a typical starting position but only buys them a 12×12 multiple bedroom apartment on a corner street in Manhattan. Is that even worth it? To these novice New Yorkers, it is. It all is. And the way that these new New Yorkers tackle their careers is the same way that they exercise. They go hard, and they’re go getters.

So imagine that YOU are working out with these people. These job-hungry, motivated, fit and hard-working young people. This pack of young women and men is intimidating!

Unless, of course, you find yourself fitting into that pack. And I did. I do. I am career-hungry, driven, motivated and most of all, passionate about this city. I don’t want to leave it. My soul won’t be leaving it. And SoulCycle reaffirmed that, so I’d say it was a successful ride. Would you try it?!

Photo credits: SoulCycle.com

Chobani SoHo: From New York to Your Kitchen

As some of you know, I’ve been spending my summer in the Big Apple. It’s incredible! Exploring feeds me a daily dose of Manhattan, and although I’ve been interning full-time, I don’t let my work schedule stop me. I’ve been loving dining out, typing away at coffee shops, hanging out at bars and indulging in lots of FRO-YO. I can’t get enough of sweets this summer, and I’m one-hundred percent taking advantage of discovering a new gelato or ice cream shop on every block (I can’t do that in Pittsburgh!).

So when I found out that Chobani—the maker of some deliciously healthy Greek yogurt—has its only yogurt shop in NYC, I knew I had to go! The Greek Yogurt go-to lives in SoHo and serves its signature, plain snack at its best – fluffy and fresh. I ordered one of the 10 combinations of sweet, salty and fruity toppings.

Here, I share the decadent snack’s ingredients, and I even improvise my own Chobani experiment so you can make your own! Even if you don’t enjoy a traditional Greek yogurt, I promise that this recipe can turn the bitter into a bittersweet treat.

At 150 Prince St., Chobani meets SoHo.

The yogurt creation I chose was Blueberry + Power. The flavor bursted across my taste buds and it was a great treat after my Saturday morning run. According to the shop’s menu, this portion included blueberries, chia seeds, hemp, walnuts and light agave. I definitely applaud this combination. Other ideas for yogurt ranged from Pistachio + Chocolate, Toasted Coconut + Pineapple and Peanut Butter + Jelly. But if you’re not a sweet tooth, you can still keep your eyes pealed for the Cucumber + Olive Oil combination. It’s even served with pita chips. Insane!

So. This is the part where YOU should try a Chobani-SoHo-inspired treat. I used some of the ingredient ideas from Chobani’s menu to create this baby. Enjoy!

Kait’s Chobani:  Strawberry + Almonds

What you need:

4oz Chobani’s Vanilla-Blended Greek Yogurt
1/2 cup strawberries, chopped
1/4 raw almonds (chopped or unchopped)
1/2 teaspoon chia seeds
1/4 teaspoon cinnamon

I bought the 16oz large container above so that I could scoop some out later. It was more economical to buy the larger portion, too!

Dive your spoon into the container of Greek Yogurt first. Next, add the chia seeds and almonds. The strawberries come next. Sprinkle the cinnamon to finish (I wish that I would have added the chia seeds before anything else).

I scooped this great combination into the glass bowl that my yogurt came in from Chobani. They let me keep it! (Not sure if that always happens, but it was a nice touch for this recreation).

The final product turned out as yummy as it looks! I will definitely be making this a second time. Or a third.

Let me know what you think! Anyone make another Greek yogurt combination?

The Easy-Dinner Series: Steamed broccoli + potatoes topped with a fried egg

It has come to my attention that I’m notorious for throwing together random, unexpected foods and calling them a meal. Most college students and 20-somethings can say the same thing. Even if we actually know how to cook, we’re not going to take the time to prepare something deemed “gourmet.” At least I’m not.

So. In this easy-dinner series, I’ll be posting my most delicious and spontaneous combinations.

The simple meal I made this week took less than 20 minutes. It included steamed broccoli, cooked potatoes and an egg cooked over hard. And, of course, plenty of extra salt + pepper (my favorite on ANYTHING).

I took what was in my fridge and ran with it. But, if I had my way, I would have made this with sweet potatoes. How yummy would that have been?! Comment and let me know if you tried it. I’m super curious.

While the place you buy your groceries is irrelevant for something like this, I would like to point out how important portion sizes are. The bigger your plate is, the more inclined you will feel to fill it. Use a smaller plate or bowl if this a problem for you (I definitely tend to feel that I need to fill my plate). I also like using plain, white plates (the ones I bought are square and from the Better Homes and Gardens line at Walmart) so that I can have a higher contrast between my plate and the bright colors of my food. There have been a few psychological studies about this, so I’ve made the change and found that the contrast, which is essentially an optical illusion, may help me eat less when I want to scarf down more. Read more about this study here.

Be inspired! And let me know what your unexpectedly-great and random dinner combinations include. Anything I should be dying to try?

5 Must-Follow, Healthy-Living Twitter Accounts

It’s 2013, and everybody and her grandmother has a Twitter account. Even if you try your best to avoid the social-media platform deemed every term from the new “morning paper” to something teens flock toward, Twitter’s cultural influence is inevitable.

But I didn’t have to tell you that. We all know it’s true. But whether you use Twitter for fun, to flair your professionalism or a little bit of both, it’s definitely a good idea to follow some healthy eating, fitness advocating accounts to remind you to keep at it. Need some new handles to refresh your feed? I’ve got 5 right here! Ready to follow?

1.) @WellandGoodNYC – Well + Good NYC

Why I’m in love: I’m not biased – I didn’t chose this first account because I’m currently living in Manhattan. Regardless of where you are, these ladies know what healthy living information is relevant and useful. They cover wellness around the city, but also look into national fads such as juice cleanses, meditation and power yoga. I’ve followed them and received their e-mail newsletter for about a year now, and it’s one of the only newsletters that I’ve actually kept around because I take the time to read it.

Check THIS out: The Green Love Smoothie. I NEED to try this! Antioxidants, anyone?

Photo credit: Jennifer Kass, WellandGoodNYC.com

 2.) @WomensHealthMag – Women’s Health Magazine

Why I’m in love: This publication was the first that got me hooked on my passion for fitness and health. I’ve always loved being active, but I didn’t know it until I was a WHM reader (and the mag’s Twitter account was part of that). The magazine’s not condenscending about my health goals and most of all, the way it presents its content makes results seem attainale. From the beginning, it was never about ‘losing 15 pounds’ or ‘flattening my belly,’ and other women’s fitness publications seem to be all about the calories. I craved non-fluff content and newsworthy studies that would push me toward a long-term, healthier lifestyle. The social media team behind the mag is just as sweet – these tweets include daily inspiration quotes and engagement/motivation for its loyal followers. Plus, there are plenty of online links to their website, which houses kick-ass workout ideas and nutritious news. Read up! There’s a reason this brand has over a million followers.

Check THIS out: The At-Home Workout. Great for a lazy day.

3.) @HealthyLiving – HuffPost Living

Why I’m in love: On my restless Twitter feed, this particular section of the Huffington Post acts as my healthy-living hard news. I’m especially drawn to the mental health studies and pieces that are written; it’s easy to forget that being healthy includes more than just the physical sense. Also, I’d like to point out how difficult it is to avoid clicking on HuffPost’s links because I’m so damn interested in the headlines, especially on Twitter. “How to nap at work.” “Should you go gluten-free?” and—a personal favorite—“27 mistakes healthy people make.” What?! What are they? See, now you want to know, too. Kuddos to the HuffPost for making this section of the Internet magazine less intimidating than their homepage, which scares the living daylights out of me (Where to start?!).

Check THIS out: 6 Ways to Revitalize Through Exercise. I’m sold.

4.) @LuLuLemon – LuLu Lemon Athletica

Why I’m in love: While browsing on lulu’s website (aka drooling over luxurious yoga pants and silky sports bras I might never be able to afford), I stumbled upon the popular Canadian brand’s motivational blog, yoga. run. life. blog., and the stories were just the kick I needed to keep up my workout schedule. The posts contain real stories and legitimate blog posts that, in opinion, can define one aspect of health + fitness in journalism. The brand’s tweets reminded me to keep reading, so this is a blog I check out regularly (especially as I attempt to avoid my desire for those gorgeous clothes. Sigh.).

Check THIS out: Run. Drive. Sleep? Repeat. A great read that the runners will appreciate.

5.) @POPSUGARFitness – POPSUGAR Fitness

Why I’m in love: This POPSUGAR branch always fills my Twitter feed with sweet-as-candy fitness tips, healthy eating ideas and workout videos that I wouldn’t have otherwise explored. I’m not into many video workouts, but I’ve got to hand it to POPSUGAR; they have one hell of a brand and they think outside the box when it comes to fitness in this way. One of their vidoes even motivated me to buy a kettlebell, and I ADORE it and its benefits (more on that sometime. Rain check).

Check THIS out: VS Model Full Body Workout. Um, why wouldn’t I try this?! I’m totally curious. This is actually a quick workout that I keep coming back to. It’s worth trying!

What other Twitter accounts do you follow? I need suggestions, too!

Healthy, quick and delicious: Kale + avocado lime chicken salad

I used to think that I wasn’t much of a cook. But since my health craze has turned into more of a passion, I’ve found myself messing around in the kitchen more often. The problem? I’m a senior in college with an unpaid internship for the summer, and I’m literally scraping up whatever money I can to buy groceries. Basically, I try to create something yummy with whatever I have in my apartment. And of course, I try to make sure that I eat clean during most of the week. That’s where this scrumptious, improvised salad comes in. It literally took me 15 minutes to make. Let me share so you can try it too!

Trader Joe’sis my go-to for groceries. The store has great quality foods and is reasonably priced. I’ve actually never tried kale before, but this product had me sold. I’m hooked.

I always, always add protein to my meals. I’m neither a vegetarian nor a vegan (although I wish I had the willpower for either), but it’s still so important to make sure you’re getting from 40–70 grams of protein a day, depending on your weight. The only meat that I happened to have in my apartment when I made this was these chile lime chicken burgers. Sounds odd, but when I cooked it and cut it up, it worked perfectly on my salad!

Kale, avocado and lime chicken salad – Serves 1

2 cups raw kale
Half an avocado
1 chile lime chicken burger, Trader Joes
3 teaspoons olive oil
Salt + pepper to taste

Fill a medium-sized skillet with 2 teaspoons of olive oil. Toss in the kale and cover it, setting the heat to medium. After 5 minutes, mix and add avocado if it’s been in the fridge and you want it cooked.

Use another skillet to make the chile lime chicken burger. Use olive oil or spray it with pan and cook the patty on medium–to–high heat for 4 minutes, then flip it for the same amount of time.

Combine the kale, avocado and lime chicken patty onto one plate. Cut up the burger if you want to get fancy (I did.). Drizzle that last teaspoon of olive oil on top and you’re golden! Enjoy, my health-crazed friends. So, so simple. And so yummy!