Egg White Breakfast Sandwich: simplicity at its very best

On a fateful afternoon a few months back, I opened the refrigerator to discover a shortage of chicken. I'd been planning on making a grilled chicken sandwich for lunch that day, but it looked as if I had to find an alternative source of protein. Scouring the fridge to find no other poultry options, I settled for egg whites. And thus, my breakfast sandwich concoction was born, and I've been eating it for lunch just about 5 days a week ever since. (Whoever said breakfast food had to be limited to breakfast?) It's high in protein and nutrients, quick to make, and tastes like sunshine.

To make this egg white breakfast sandwich, you'll need: (makes 1 sandwich)

- 2 slices whole grain bread of choice (I prefer Trader Joes' whole wheat sourdough)

- 1/2 cup liquid egg whites

- A few slices of avocado 

- 2-3 tablespoons chopped onions 

- 1/2 tablespoon ketchup

Toast the bread to your liking (or leave un-toasted) and cook the egg whites over low-medium heat until fluffy. Mash the avocado slices into a puree and spread atop one slice of bread, followed by the chopped onions and egg whites. Spread the ketchup atop the second slice and then place atop the egg-laden half. For the sake of your sandwich staying intact during consumption, I recommend cutting it in half before digging in!

Pool Workouts: Treading

Who would've thought that a move we tend to do naturally in the pool could make for an intense workout? Treading, a little something we do to stay afloat, can torch some serious calories while working every muscle of the body. The next time you hit the pool, consider dedicating a few minutes to getting your heart pumping with this exercise!

Treading: How-To

Standing in the water at shoulder-height, lift your legs off the ground by bending your knees and flutter your feet. Keep your arms below the water's surface and move them in a figure eight motion with your palms facing outward. Once you get the hang of the movements, pick up the pace—the faster you move, the more calories you'll burn. Be sure to keep your core engaged throughout so as to keep your body upright and head above water. Aim for three sets of one-minute bouts, but if you can hold out longer between each set, by all means, increase your time!

If you're in need of a visual, check the video below from Expert Village:

Sweet Indulgences: my favorite not-so-guilty treats

What's a passionate health nut with an ever-present sweet tooth to do? Scout out the best healthy desserts out there, of course! After a good deal of experimenting, I've garnered a number of trusty, store-bought goods that only taste sinful. As amazing as those healthy desserts overtaking Pinterest look, there are times when a craving strikes and there's just no time to wait. Check out some of my favorite sweet discoveries below:

NadaMoo! Non-Dairy Frozen Desserts: With a coconut milk-base, a scoop of NadaMoo! makes for an oh-so delectable, creamy treat that has me contemplating if I'll ever go back to dairy ice cream. It's a great alternative for those with a dairy or soy intolerance, and the company prides itself on their products' comparatively low calorie and fat content. Their numbers not only champion those of regular ice cream, but even some of their fellow non-dairy competitors'! The sugar content isn't too bad, either; I did some investigating about the freezer isle and found that overall, these pints contain around half the amount of sugar found in other ice creams. My absolute favorite flavor is their Lotta Mint Chip, but I only have great reviews for the other flavors I've tried thus far (among them Chocolate Almond Chip and Bananas for PB and Chocolate). 

Fearless Chocolate, 85% Deepest Dark: I never imagined that chocolate with such a high cacao percentage could taste so good. With the help of some sea salt, Fearless has successfully replaced 85% dark's characteristic bitterness with a refined richness, and the addition of cacao nibs provides a light crunch to the bar's otherwise silky texture. You best believe I keep these stocked.

Arctic Zero Chocolate Dipped Bars: At only 85 calories and 5 grams of sugar per pop, you can revel in the glory that is low-cal ice cream in a chocolate shell. You can find these babies in vanilla, chocolate, orange cream, and strawberry flavors.

Hail Merry Macaroons: Gluten-free and vegan, these coconut treats taste every bit as indulgent as a classic macaroon. It's not just the assortment of novel flavors that make Hail Merry's macaroons stand out (such as Chocolate Chip Cookie Dough), but also the process of low-temperature dehydration that's used to make them. This method helps to better conserve the properties of these macaroons' wholesome ingredients that could otherwise be lost from the heat of the oven.

Go Raw Super Cookies: Boasting no added sugar or oils and made up of natural ingredients such as sesame seeds, coconut, and dates, these flour-less super cookies are great to have on hand when a craving hits. I'll admit they don't at all resemble a typical cookie, being dried instead of baked in order to maintain nutritional value (like the Hail Merry Macaroons, above), but these crunchy bites make for an awesome, healthy substitute!

Quest Nutrition Bars: Made with quality ingredients and being exceptionally low in sugar (the majority of flavors only contain one or two grams), these protein bars can do no wrong. The bulk of protein bars on the market are little more than glorified candy bars, but Quest's wide assortment of decadent flavors are true sinless-indulgences. They're great to grab when you're on the go, but they're even better when you have a few minutes to heat them up— especially their Chocolate Brownie (it comes to take on a texture and flavor that resembles a legit brownie!). If you're in the mood for a more traditional dessert, you could very well find a simple recipe for one of your favorites using a Quest bar as the main ingredient. All of the creative recipes on Quest's Pinterest board, #CheatClean Virtual Cookbook, are downright drool-worthy.

Quest Cravings Peanut Butter Cups: Eating these, it may appear that you're digging into candy, but looks can be deceiving. Tearing into a package following a workout, I almost feel guilty— until I remember that I'm not eating what looks to be a couple of Reese's Peanut Butter Cups, but protein peanut butter cups, containing just one gram of sugar.

Power Crunch Original: What separates this protein bar from others? It comes thinly iced in wafer cookie form. With just 5 grams of sugar, the melt in your mouth Original Power Crunch bar draws my thoughts back to the health-void, bright pink wafers I used to eat as a kid. So far, I've had the Chocolate Mint, French Vanilla Creme, and Triple Chocolate, and they're all winners in my book. Power Crunch also offers Choklat, a line of protein chocolate bars, and Crisp, a line of cereal-like protein bars. I've yet to try either out, but I'm confident that I won't be disappointed when I do.

GoodPop All-Natural Frozen Pops: Free of all things artificial and made with fresh, organic ingredients, a GoodPop makes for the perfect pick-me-up on a hot day! My current favorites are Banana Cinnamon, Coldbrew Coffee, and Watermelon Agave, but I still have plenty of flavors left to try out (I have a feeling Chocolate Milk will make it to the list). It's my goal to experience the rest of their staple flavors by summer's end!

If you have a favorite, healthy sweet treat of your own, I'd love for you to share!

Pool Workouts: 90 degree bends

The temperature is heating up and the sun's rays are shining down. With summer right around the corner, what better way to spend your workout then by taking it to the pool? I've finally gotten into swimming, and it's quickly become my workout of choice!

Since starting, I've been exposed to some fantastic aquatic exercises that do some serious toning. The water's resistance provides a great challenge for a slew of conventional exercises, and, making pool workouts even more enticing, they're one of the safest forms of exercise due to their low impact (which is great news for those with joint-related injury). Not to mention, they also allow you to simultaneously work on your tan, and you don't have to worry about pesky sweat stains!

As part of a mini-series of sorts, I'll be posting about my ever-growing list of favorite water-friendly moves throughout the season. Today, I'd like to focus on 90 Degree Bends. This exercise is great for working your core and requires nothing more than a noodle or a set of water weights.

90 Degree Bends: How-To

Place your hands atop the pool's ledge or grasp onto the ladder or an underwater bench (I find it most comfortable to use a bench). Place the noodle across your torso, or, if you have water weights, place one between your thighs, or both for added intensity. Extend your legs out behind you, taking on a horizontal stance like that of an outstretched worm. Keeping your core engaged and feet together, bring your legs down to a 90 degree angle. Hold for a moment, and then slowly bring them back to starting position— that's one rep. Shoot for 20 reps.