I digress...so after my 5 mile run at the canal while thinking of food the entire run, I hit up Wegmans and picked up a rotisserie chicken fro $4.99 (can't beat it - sooo good too).
Ingredients
Chicken breast from 1 rotisserie chicken (I used 1/2 and save the other half for lunch the next day) since it was just for me.
1 multigrain with flax flatbread (Flat Out! brand - low in carbs/higher in protein) cut in half.
1 tablespoon of olive oil
1/4 bag of baby spinach
5 artichoke hearts in brine - drained and chopped
2 plum tomatoes - chopped
About 1/4 cup of chopped dill
3 scallions chopped (mostly the whites with little green)
1 wedge of Laughing cow Light Garlic and Herb
Add olive oil over medium heat, let heat a little, throw in the chicken, dill, artichokes and spinach. Sautee for about 5 min.
Put into a bowl once sauteed and spinach wilts. Then place a little more olive oil and wipe the pan with a paper towel. Add the first half of the flatbread and toast for 1 min per side.
Add your mixture to last flatbread, add tomatoes, scallions. Cut up the cheese and place strategically on the mix and place the other flatbread on top. Use a flat spatula to press (almost like a panini) and then carefully flip over for another min. It may go all over a little so just get over being anal and put it of the dish and eat it separately...I didn't say this was perfect!!
I added some Fage 0% plain yogurt and my favorite salsa and cut into 4's. All in all I calculated it to be about 288 calories (depending on how much olive oil you use - this could go up about 20 calories and add a couple grams of fat) with 7 g of fat, 37g of protein and 24g of carb!!
And yes, I am somewhat obsessive of labels and calories, etc. I recently found Lose it! app for the iPhone!!! Awesome, I can input my foods and exercise just to make sure I am staying on track with my nutrition. It has so many foods already in the database so it can give you the carb/fat/protein content as well.
A few years ago I didn't care so much about food and triathlon training, but then I started gaining weight which was mostly due to not doing weights and so much cardio - you think you can eat alot of carbs, but in actuality you need more protein for your muscles for recovery and performance. I noticed I was really tired all the time. It seemed I wasn't getting enough protein. I learned so much by going to a nutritionist and learned how to better pair my food and adding more fat to my diet - like having egg yolk with the egg white omelette - what a concept haha. Don't get me wrong you still need the carbs but not always in the form of wheat! I started adding more grains (quinoa, barley, etc.) and have seen a difference.
A typical day might look like this:
AM - ezekial english muffin, PB2 (phenomenal peanut butter powder that can be added to a shake or add water to make your own peanut butter!!), 1 cup of Nancy's cottage cheese (with probiotics)
Snack - 1 cup of Fage 0% cottage cheese and 1/4 cup of blueberries
Lunch - Chicken, Spinach Dill Quesadillas
Snack - Gluten free Rice crackers with 2 tbsp of hummus and some carrots
Dinner - Salmon and quinoa with mushrooms, spinach and garlic and a small salad with vinegar or fat free calorie free salad dressing.
Snack - pro-pudding vanilla (at the Vitamin Shoppe) with cinnamon
Depending on the number of workouts in a day - I may have a protein/carb shake (200 calories - 20g/20g mix) after a hard workout.
and I am not a saint by any means - so vino or beer is usually added at least a 2-3 days a week :)
I recently talked to my nutrionist showing her my plan for the 1/2 ironman. She is going to be designing some different guidelines which I will be sharing with you all soon!!
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