Sniffing Out Breakfast

July 1, 2008

Up at the crack of dawn this morning (literally!) for a run. We ran our simple 4.2 mile loop through a nearby neighborhood and back. It’s bittersweet that my fitness has apparently improved because the same loop used to take me longer and I burned about 40 more calories according to heart rate than I do now. That’s great that I’ve improved, but a bummer that I have to run farther and harder these days to get the same burn!

While on the run I got a huuuuge whiff of toast toasting and decided I was in the mood for toast. Given that we have a bag of fresh bagels , bagel it was. Then I decided to be bold and have egg and cheese ! I never crave savory breakfasts so I rarely have them. I’m curious to see how my hunger turns out after this guy.

  • 1 homemade bagel (which are about 2.5 oz each)
  • 1 schmear pesto
  • 1 egg, split
  • 1 slice Kraft 2% cheddar, split

For a fruit and healthy fat component, I packed a banana and some nuts to have for a mid-morning snack. I’m finding with my schedule that I’m either hungry and/or bored of sterile classroom and air conditioning around 10:00 each morning, so I’m spacing out breakfast to accommodate.

With vitamin and big cup of ice water –

It’s an eating eay in Food Lab today – whole grains !!!!!!! We’re making a bunch of cool recipes – including buckwheat pancakes! I didn’t pack a lunch :)

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{ 42 comments… read them below or add one }

1 Sami July 1, 2008 at 6:12 am

Good Morning Kath. =]

I doubted that you’d have a post up this early but I guess I was wrong, lol.
I’m leaving to go swimming in just a few minutes.
It will be interesting to see how this breakfast holds you over.
I find that savory breakfast usually work really well.
Looking forward to the whole grain stuff.
Have fun!
Espically eggs, they’re a great source of energy for me.


2 sarah July 1, 2008 at 6:42 am

YUM! that breakfast looks awesome. now that i have a *much* nicer schedule this month (going to work a 8:15 instead of 6:30) i will have to experiment with some more fun breakfasts.

ps: you have completely inspired me to revitalize my blog. thank you!


3 Caitlin P July 1, 2008 at 6:48 am

Hey Morning Kath!(and happy july!!)

I hope you bagel holds out for you as you planned, usually I find that breakfasts with bagels as apposed to toast do hold me over longer!

And in response to the nail biting(for you and JessieP):

I was surprised when the topic came up because i just recently stopped biting my nails after having the habit for years! I decided I needed to make some changes in my life with the nail biting as one of them!
I figured out that it was just a nervous habit for me and resorted to biting them when stressed/anxious/bored. Now instead of biting them I try to focus my attention on what is really bugging me and brainstorm on what i need to do to fix that!
Now my nails are the longest they have been all my life!!(and no more embarrassing nail biting!) And for its a big deal and i get very excited everytime I look at them.

Haha okay now that my nail-biting saga is over, I hope that helped? hah Have a good day!


4 alo July 1, 2008 at 6:59 am

Hi Kath,

Did you not eat anything before your run? Just curious.


5 Suzanne July 1, 2008 at 7:08 am

Good morning!

That breakfast bagel looks very filling.

I have a question about grilling fish. I’m going to be grilling some salmon (marinated in Trader Joe’s Soyaki sauce) tonight. It has the skin on one side.

I put it skin side down right and wait until the skin pulls away from the grill?
Do I then flip it over or leave it on that side?

Thanks! It’s the first time we are grilling fish on the grill!


6 Betsy in Pittsburgh July 1, 2008 at 7:21 am

Hi all! I haven’t said anything in a while, but I figured I’d post this video my sister and I made last night for a little humor. I’m the blonde….


7 Megan July 1, 2008 at 7:46 am

Betsy- haaha! That video made me crack up! Totally reminds me of an 80s MTV video!


8 Alison July 1, 2008 at 7:59 am

I’m wondering if anyone has any sleeping tips– lately I’ve been waking up in the middle of the night and not being able to fall back to sleep. I’ve tried counting sheep, picturing a beach, etc. but nothing seems to work! I’d really appreciate any tips!


9 Nicole (the other one) July 1, 2008 at 8:45 am

Kath – I’m loving the pesto with your breakfast. I often have egg whites and cheese on english muffins. I’ll have to give it a try.

Allison – I too have issues with sleeping occassionally. Nothing helps me sleep better than a good hour long workout every day. Drinking too much wine keeps me up sometimes, or not eating enough during the day and trying to fall asleep with a growling tummy.


10 Heather July 1, 2008 at 8:46 am

YUM- good call on the pesto, too! I never would have thought to do that on a breakfast sandwich.

Can’t wait to hear about lab!


11 claire July 1, 2008 at 8:49 am

eating too late and too much(!) makes it difficult for me to sleep.


12 SweetsandSweats July 1, 2008 at 8:54 am

I cannot wait to see all the recipes you are making today in class for Whole Grain day!!!


13 Kim July 1, 2008 at 9:06 am

Hey, Alison. I’ve been an insomniac since birth (diagnosed as circadian rhythm sleep disorder), and I find that nothing has been as effective as good old-fashioned daily exercise. Normally I have a hard time falling asleep before 1 or 2am, but if I just fit in a run or elliptical session that morning, I’m out by 11 and dead to the world till morning.

Also, Kath or one of the RD readers might have some dietary tips… I’ve heard that foods containing serotonin are supposedly sleep-inducing?

Kath – if you like cheddar cheese, I highly recommend trying the Applegate Farms Natural New York Aged Cheddar. It’s soooo good, and I think it’s just a few cents more than the Kraft.


14 oatmeal July 1, 2008 at 9:16 am

Allison — I have the same problem as well! I find that when this happens, the best thing to do is just get out of bed and read a book or do something relaxing [aka not turning on the computer!] til you start feeling drowsy. If that’s not an option, I heard that doing some stretches can calm you down a little–hope this helps!

Kath — haha I almost felt lost when I logged on and didn’t see a picture of your oatmeal! But the bagel looks really great! Have fun at the food lab!


15 Leigh July 1, 2008 at 9:56 am

now i want eggs.
but i thought i’d tell you, a few nights ago, i grilled a bagel on our outside grill with a little earth balance, then melted some muenster cheese on top. it was divine, plus (and i feel dumb, like bobby flay saying this, buttt…) it had those nice grill marks on it. new obsession.
and does anyone else think ezekiel should buck up and start making sprouted grain bagels?


16 Laurenq July 1, 2008 at 10:03 am

I am about to start summer school so I will be having classes in the mornings and then going straight to work until that night. I know that when I get off work I am usually hungry and ready to go home and make dinner, not work out, and hate running late at night alone afterwards. I know I probably will have to suck up waking up super early to try and workout and shower before class but I was jwing how your schedule has affected your workouts since you’ve been doing it for a while now?

Do you find more motivated to workout when you have free time now, or has working out less been actually kind of a nice break for you? Have you noticed or been eating less and about how much do you workout now comapred to before?? Thanks I am just worried because I work out around 6 days a week and am afriad it will take a big hit for me


17 Kate July 1, 2008 at 10:36 am

Okay, I’ve been resisting asking this for a while because I think it’s kinda ridiculous but I wanted to know:

I wear a HRM and ‘machine jump’ from elliptical to treadmill, etc, etc. On the walks between machines, my HR is usually still high, so I burn approx 20 calories between machines. I count these calories as part of my total calorie burn, but I always feel a little guilty because that can add up to 80-100 ‘undeserved’ calories. Do you think I should discount those in-between machines calories or am I being nit-picky and weird?

Haha, sorry!


18 Stacey July 1, 2008 at 10:56 am

To add to the comments re nail biting as it’s something I’ve struggled with for many, many years…

JessieP: I’ve used “Mavala Stop for Nail Biting” and I liked how it worked. I got it on Amazon. It’s a little bitter than other polishes I’ve used and after about a day, it rubs off (mainly because of washing your hands) so it requires that you reapply daily. Taking care of my nails on a daily basis like this has helped in keeping them looking nice. While I haven’t completely kicked the habit, my nails are much better. And I just looked on Amazon again and found a “stop biting” cream they are advertisiting, called “Control-It!” Not sure if it works, though.

And Cailtin P: I, too, bite my nails when I’m anxious, nervous or bored. It’s almost an immediate reaction to nervousness! I’ve noticed I also bite them when I’m sitting and watching TV. I’ve started sewing (cross-stitch) to keep my hands occupied.


19 Justy2003 July 1, 2008 at 11:08 am

I was surprised to see no oatmeal today, too! The breakfast bagel looks yummy though!
It is a little sad that you have to work harder to burn the same number of calories, but you’ve probably gained a little muscle (=higher resting calorie burn) along with improving your fitness, so it all evens out :)


20 Diana July 1, 2008 at 11:19 am

It may be a little ironic that I ask this question on the morning that you veer away from your normal oats breakfast but…

Can someone clear up my muesli/overnight oats confusion? Do you have to make muesli the night before? What do you mix together? Can you cook oats the night before and eat them cold the next morning or would that be yuck? I’ve recently become addicted to oatmeal and have a nice bowl of hot oats every morning but it’s killer in the heat and I’m looking for some other options but I’m a little confused.

Thanks all!


21 oatmeal July 1, 2008 at 11:26 am

When I make muesli, all I do is pour oats, milk, water, yogurt, and whatever fruits and things I’m planning to add in a bowl the night before, stuff it in the fridge, and go to bed 😀 In the morning, the oats will have absorbed a lot of the moisture and you get chewiness!

Cooking the oats the night before is a good idea too–I find it tastes like pudding in the morning 😀 You can always microwave it if you decide you hate it!


22 Sidi July 1, 2008 at 11:51 am

I love eggs for breakfast, they’re filling me very well. Bagel also, you know Montreal is famous for bagels, so I have the chance to live in Montreal and eat the famous balgels. They are good with cream cheese and tomatoes… Mmmm…


23 Kelly L. July 1, 2008 at 12:04 pm

Whipped Cream Help…

Does anyone know of a healthier alternative to cool whip or straight heavy cream? For my birthday I want to make a vanilla strawberry and cream cake. I plan on using Pamela’s All Natural Yellow Cake Mix layered with strawberries, vanilla pudding, and topped with whipped cream. I hate to use cool whip because it’s all fake. Any thoughts?


24 Diane July 1, 2008 at 12:18 pm

Hmm I actually don’t know of any alternatives but here’s my two cents- your birthday is the one day of the year where you can treat yourself and ignore all the stupid stresses of life, even if those treats involve HFCS and loads of trans fat. One day of indulgences wont kill you! But I do hear you on not wanting to use something fake or something that might make you sick or feel all yucky.

Good luck with your cake (it sounds yummy!) And Happy Early Birthday!


25 tfh July 1, 2008 at 12:58 pm

Regarding your run calorie burn, is this based solely on your heartrate? I am very ignorant about how calories are burned, but how accurate is it to calculate calorie burn from HR alone? For instance, my resting heart beat is very slow because I am in good aerobic shape, but I don’t think this means I burn fewer calories at rest than someone with a faster resting heartrate– does it?


26 Sarah July 1, 2008 at 1:44 pm

Hi Kath,

Just curious – can you estimate how many calories are in the homemade bagels your husband makes? I’m a little suprsied to see you eat them as the kind you can get at bagel shops generally have around 400 “empty” calories in them, and I have always thought of them as a health-food “no-no”. Thinking maybe the homemade version is lighter?



27 Emily July 1, 2008 at 1:50 pm

I just received my first BHappy bag in the mail yesterday! I chose the Leslie. My fiance ordered it for me for a birthday gift so we can try to get a little more green. I want to get one more and I think I’m going to get either the Kelly or the Gidget. So fun! Thanks for sharing your fancy “green” bag idea!!


28 Kelly L. July 1, 2008 at 2:06 pm

Dianne- I agree, one day won’t kill me. :) Frankly, a few days won’t kill me either, I just thought I’d see if anyone had any suggestions. I’m not stressing about it. It just might be a cool whip birthday. It DOES taste good. LOL! 😉


29 Rach July 1, 2008 at 2:19 pm

I don’t usually make muesli, but something I do kind of mimics it. I just make regular quick oats in the microwave using water. Not a ton of water though so the oatmeal isn’t really creamy when it’s done. Then I stir in yogurt which cools the oatmeal and adds creaminess. Just an idea.


30 CourtneyS July 1, 2008 at 2:27 pm

Kelly, make real whipped cream. It’s SO much better than Cool Whip and a small amount can whip up to so much. Just flavor heavy cream with a little sugar and vanilla, whip, and enjoy! If you’ve going to make a lovely cake, it should be finished with the real deal!

I make muesli with Kefir. The night before, I combine a cup of nonfat Kefir with 1/2 cup of dry oats and a pinch of salt. In the morning, I add fruit and flavorings. I like the texture better than muesli with milk and yogurt but that’s tasty, too.


31 CourtneyS July 1, 2008 at 2:28 pm

Oh, I forgot – happy birthday, Kelly!


32 Kelly L. July 1, 2008 at 2:28 pm


I totally forgot to post this but I bought the Soy Delcious Chocolate Peanut Butter Ice Cream last night and OMG is it GOOOOOOOOOOOOOOOODD. I was craving a Z bar for my pre bed sweet snack but I did sneak a bite of it and it tastes like pure peanut buttery goodness. RICH!

Don’t take offense at the fake ice cream part. I don’t want to get attacked by the vegans!! :)


33 Anne P July 1, 2008 at 2:38 pm

Hey Kelly L,

This recipe isn’t amazingly healthy with the fake cool whip and jello pudding stuff, but it’s not bad as cakes go, and it’s really tasty and nice and summery :) A coworker makes it for us sometimes! Just thought it could be something fun for you on your birthday since it sounded like you were doing something along these lines!


1 individual packet of Jell-O, Vanilla flavored
1 can crushed pineapple
1 8oz tub of Cool Whip
1 angel food cake
seasonal berries

1. In a large bowl, mix the Jell-O powder with the can of crushed pineapple, liquid and all.

2. Then mix in the Cool Whip and stir well.

3. Cut the angel food cake in half and set the top half aside. Spread the Cool Whip mixture on top of the bottom half of the angel food cake. Then place the other half of the food cake on top and add another layer of the Cool Whip mixture.

4. Add the berries on top, and enjoy!


34 Kelly L. July 1, 2008 at 2:48 pm

Thanks Anne P! I have seen that recipe before. We are heading to the lake house this weekend and celebrating my b-day on Saturday but this would be a great dessert to make another night. Apprec!


35 Anne P July 1, 2008 at 2:49 pm

sure! have a fun weekend :) and happy bday!


36 CourtneyS July 1, 2008 at 2:54 pm

Wow, now I want cake, ice cream, and whipped cream! Enjoy your birthday weekend.


37 rhodeygirl July 1, 2008 at 3:21 pm

anyone have a recommendation for a great restaurant in Philadelphia?

I want to take my fiance for his birthday next Wednesday (as a surprise visit from Rhodey, so it has to be a special place!!)



38 Rach July 1, 2008 at 3:35 pm

Lolita is my rec for a Philly restaurant (@ 106 S. 13th Street). It’s AMAZING! It’s Mexican but more upscale with very unique flavors and textures. It’s BYOB, but there’s a liquor/wine store a few blocks away. They have the stuff to make margaritas (which are fantastic), you just have to bring the alcohol and they’ll mix them right there.
Web site:

White Dog Cafe (near Penn) is also great. The chefs buy only/mostly local/organic produce, cheese, meats, etc. A little more pricey.

Or, if you want something more casual and like Belgian beer, go to Monk’s Cafe (@ 16th and Spruce). Good food and an unbelievable selection of Belgian beer.


39 Nick July 1, 2008 at 4:01 pm

Is that a cinnamon raisin bagel? Seems like that might clash a little bit with the eggs and cheese, no? Then again, I put peanut butter refried beans in my omelet, so who am I to talk?


40 Kath July 1, 2008 at 4:53 pm

So glad your blog is happy!

Not recently – I haven’t had time. But I also have been taking sports nutrition for the past 4 weeks and have learned the biochemistry behind carbs, etc. and fuel for workouts and the conclusion is: you don’t need a snack to “fuel” workouts under 90 minutes in length. That’s excluding hunger though. So if I wake up really hungry, I’ll still have a snack, but I no longer feel like I have *have* to eat something after studying sports nutr.

Suzanne ,
I’m not really sure either – but I think you’re right.

Betsy in Pittsburgh,
LOVED the video!! My friends and I have several “Most awesome videos ever” but unfortunately ours are from 8th grade before digital media. Maybe I can figure out how to get them uploaded somehow? The Spice Girls one is really cool!

Do you drink ANY coffee? Since I quit coffee I’m sleeping better…even though I only had 1 cup a day in the AM.

Kim ,
I’ll look for that cheese! I love aged cheddar.

Leigh ,
I agree – grill marks make everything better.

Laurenq ,
I’ve actually been able to keep a pretty regular workout schedule – maybe I skimp by 10 minutes or so or a day here or there, but in general I’m working out the same – and proud of it! I actually appreciate my workouts more now when I squeeze them in. It makes me feel like I’ve accomplished more if I can squeeze one in before dinner or after class then when I sit around and go when I have all day. And it’s amazing stress relief when you’re schedule is crammed – that’s probably the #1 thing I’ve noticed being so busy. It really does turn into “me time” to watch TV, listen to music, read a magazine. Good luck!

Kate ,
You TOTALLY deserve those calories!! I count them too – just think if you hadn’t been exercising your HR wouldn’t have been elevated. Just don’t abuse them and keep it running while you walk to the car, drive home, etc. 😉

Diana ,
Check my muesli recipe on the sidebar. It’s just raw oats, milk and other mix-ins set overnight. You can also just stir raw oats into yogurt/milk in the morning but the consistency will be different.

Kelly L.,
Happy Birthday!! I hate that most Cool Whips I see have trans-fat in them, but I don’t think it’ll hurt for a special occasion. I wouldn’t eat it by the spoonful though (er…not that I used to!)

tfh ,
Heart rate is directly proportional to oxygen consumption, which is directly proportional to calorie burn. So yes, you’d burn less with a lower resting HR. But hopefully you have more lean muscle mass and are burning more to compensate. (Trainers, correct me if I’m wrong here!)

Sarah ,
They’re about 2.5 oz or 175-200 ish calories and is 50% whole wheat. They’re inbetween the size of a mini bagel and one of the store-bought refrigerated ones. I agree that for me 400 kcal is too much to “spend” on a huge bagel – not including toppings! – so I usually eat half of one if I’m having one that big.

Emily ,
Awesome! Enjoy it.

Nick ,
Nope – it’s a 50% whole wheat flax bagel :)



41 Alison July 1, 2008 at 8:30 pm

Thanks for the tips everyone!


42 Jo July 5, 2008 at 11:54 am

Betsey – loved your video – so amusing!

Alison, I have HUGE sleep issues!! I don’t have any caffeine after 4pm, don’t eat too late and have a cup of camomile tea before I go to bed (camomile, honey and vanilla is my favourite). Then if I’m not feeling sleepy then I will do some breathing and relaxation exercises (basically breathe deeply and gradually work through your body from the head to your toes, relaxing each bit as you go) and that makes me sleep soooo well. If you are still awake hours later, then I always get up for about 5 mins or read a book and then go back to bed – works a treat. Hope that helps. I know how frustrating it is.

Kath – there has been recent research that people who have eggs for breakfast consume less calories during the day as a result… interesting! Although I love eggs, I just can’t eat them for breakfast.


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