Here is what an hour workout looks like

  1. sausage-egg-and-cheese-breakfast-sandwich-on-english-muffin-cup-of-coffee2054086

Single Milk  Single Sugar (Medium) – 50 calories

Breakfast Sandwich – English Muffin,  Egg, Cheese  20% fat, – 280 calories

This is how I evaluate my food choices.  The average person burns 410 calories per hour on an elliptical.   So this light quickie will take me 48 minutes to burn.   Boy that’s a lot of work.

A 5 minute alternative from the microwave for a 20 minute workout… Egg in a Mug


Egg in a Mug  .5% fat, 5% carbs –  174 calories

One sugar one milk coffee – 50  calories or 25 calories with sweeter

Ingredients: (  I use the creamed cheese or old cheddar cheese but not both because I do not have time)
1/2 cup egg whites
One wedge The Laughing Cow Light cheese  or 1 T of light cream cheese,cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice whole wheat bread – gluten free is best but not required
1 tbsp. chopped/shredded light cheddar cheese

Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 – 45 seconds, until scramble is just set. Stir and enjoy!

Posted in Blogs, Healthy Habits

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