My training run today was mile repeats on the treadmill and boy was it tough. I got to the gym at 6:15 and started my run at 6:20.
- 1 mile @ 6.2 mph (9:41/mile) warm-up
- 1 mile @ 7.2 mph (8:20/mile)
- 1/2 mile @ 6.5 mph (9:14/mile) recovery
- 1 mile @ 7.2 mph
- 1/2 mile @ 6.5 mph recovery
- 1 mile @ 7.2 mph
- 1 mile @ 5.0 mph – 8.0 mph (7:30-12:00 min miles) cool-down
- Total-6 miles
- Average pace: 8:58/mile
This was a difficult run, I didn’t pre-fuel and I think that was a mistake. At the end of the 6 miles I was actually dizzy and nauseous but I had a protein shot and immediately felt better. I think when I run anything over 5 miles I need a little something for fuel prior to the run, maybe even just some Gatorade during the run would be sufficient.
When I got home I had a breakfast of savory oatmeal:
- 1/2 cup oats cooked with salt in 1 cup water
- 1 egg and 1 egg white made over easy with Pam.
- 1 scallion thinly sliced
- 2 tbsp. of reduced fat Mexican cheese
- pepper to taste
This savory oatmeal is a satisfying, healthy post-run breakfast, even Abby liked it.
Oatmeal can be good for you but it can also be not so good for you depending on how you make it and what you add to it, some types of oatmeal contain more sugar than a candy bar. Take McDonalds new oatmeal for example, they are marketing it as a nutritious breakfast but with 32 grams of sugar (approximately 7.5 tsp. of sugar) I wouldn’t exactly call it nutritious, but that’s my opinion.
You can check out all the nutritional info here, but when oatmeal has more sugar than almost every candy bar I looked at I think there may be a problem. On McDonald’s website they say the brown sugar is optional but you need to make sure you ask them not to put it in the oatmeal( it doesn’t come on the side), by doing this you only reduce the sugar content to 18 grams which is still pretty high in my book. For only 40 calories more you can get an egg McMuffin which only has 3 grams of sugar, but you are better off just making your own oatmeal at home.
The other problem I have with McDonald’s oatmeal are the actual ingredients. The oatmeal I use at home contains 1 component: whole grain rolled oats. McDonald’s oatmeal contains 7 components: whole grain rolled oats, brown sugar, food starch-modified, salt, natural flavor (plant source), barley malt extract, and caramel color. Be sure to note that those components are for the oatmeal only and it does not include the other added ingredients (diced apples, cranberry raisin blend and light cream) which also have their own components.
Make sure you do your research, just because it is convenient and marketed as healthy does not make it true. Convenience is overrated because after you wait on line for this oatmeal is it really all that convenient? Go out buy some whole grain rolled oats and cook it in water, skim milk, almond milk or whatever you desire. You can add fresh fruit, nuts, nut butter or your topping of choice, the options are endless and what you end up with is a healthy easy meal not a candy bar in disguise.
Do you like oatmeal and how do you keep it healthy? What healthy toppings do you like to add?