Rudi’s Winner and Meg’s Easy Vegetable Quiche Cups to Go

Last night, after a longer than normal flight down to Atlanta, Meg delighted my taste buds with an easy warm up dinner. Since it was already 9pm I knew I didn’t want anything too heavy but was in need of protein and something substantial. After brainstorming for a few minutes Meg pulled out a Tupperware filled with adorable muffins. My first reaction was that cupcakes would not be the perfect dinner. But,  I quickly realized that these little yellow cupcakes were in fact a mini, healthy quiche!

39014210.JPG.jpgMeg has been building some South Beach into her life in the months leading up to her May wedding. This recipe is based on the recipe in her Supercharged Eating on the South Beach Diet cookbook. She uses her regular 12 muffin pan to make these on Sunday nights. After they cook she stores them in the fridge or freezer. Combined with a piece of Rudi’s toast and warm cup of tea two to three of these make the perfect breakfast treat at home or at the office. Enjoy!
Meg’s Easy Vegetable Quiche Cups to Go
1 package frozen chopped spinach
3/4 c shreded reduced fat cheedar or pepper jack cheese
3/4 c egg subsitute or egg whites
1/2 medium onion finely diced
1/2 package pre sliced Baby bella mushrooms
6-8 drops Tabasco or to taste
4 Tbsp Benefiber non thickening powder 
Heat the oven to 350 degrees. Spray a 12 cup muffin pan with cooking spray. 
Place spinach in a microwaveable container and cook in the microwave on high power for 2 1/2 minutes. Drain excess liquid.
In a large bowl, combine spinach, cheese, egg substitute, onions, Benefiber,  mushrooms, and Tabasco. Mix well. Divide mixture evenly among the muffin cups.
Bake at 350 degrees for 20 minutes, or until a tester insterted in the center comes out clean. Cook in pan for 5 minutes. Use an offset spatula or knife to loosen the edges before flipping upside down on a cooling rack. After fifteen minutes freeze individually or pop in the fridge. Enjoy!

RUDI’S WINNER:  Thank you for the awesome ideas regarding which products you want to try! I hope that Carolyn from www.lovinlosing.com will thoroughly enjoy the coupons!




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A Picture Ode to Meg and Healthy Travel Tips

This weekend I have the great opportunity to spend time with one of my best friends, Meg! She and I have been friends since sophomore year of college but we’ve become even closer over the last three years. She was one of my bridesmaids back in November and I get to grace her side at her May 8th wedding this year! I’m so excited for she and Spencer. They are a fabulous, happy couple who even share their career passion, Chick-Fil-A. They met through Chick-Fil-A and have definitely had some amusing experiences as a work couple over the last year. In fact, here is a picture of the happy couple dancing at our wedding. *sigh*
I’m excited that tomorrow night she and I get to connect and catch up. We always end up drinking one too many glasses of wine and enjoying hours of couch conversations in our pjs! In fact, I was suddenly motivated to find the oldest pictures I have of us through the years. I love Facebook for that reason! Here is a photo montage to our amazing friendship. As you can tell we’ve definitely evolved over the years through good haircuts, boyfriends, and campus activities. But the laughter keeps on coming and I think our complexions balance each other out quite well in pictures. 🙂 I can’t believe all we’ve been through in 7 years!
 
<—This is our OLDEST picture! This is my 20th birthday and the Bulldogs were a new addition in downtown Athens!!
 Saturday we’re meeting the rest of the girls at Chateau Elan, a winery and spa in northeast Georgia outside of Atlanta. I’m trying to balance my traning plan with the trip. While I should be fine for the half since we ran 11 miles last week and I often don’t run more than 10 before an event, I would like to get more runs in before the half. I’m going to do 5 miles tomorrow morning and hopefully do at least 4 miles Saturday morning. In advance of my quick trip down to Atlanta I thought i’d provide a few healthy travel tips i’ve learned from 4 years of business traveling and some other travel savvy ladies like Meghann, Tina, and others.
1. Never travel empty handed. I always carry my beloved Sigg with me so I can keep hydrated constantly. Flying dehydrates me almost as much as a long run and therefore I try to avoid alchohol and soda. The air is very dry (and recycled) when you fly, and alcohol, which has its diuretic effects, can be much more potent. Either compensate with more water, or reduce alcoholic intake. Otherwise, headaches and bloating may become your unwelcome travel partners.

2. Always carry some “emergency food.”  I can’t stand wasting money in airports. One small bag of nuts or chips and a bottle of water can put me back $5! Therefore, i’ve already packed a few snacks in my purse for this weekend’s trip. I’m taking 2 Glo Bakery bars and an apple.

3. Wear comfortable clothes and tennis shoes. I love walking around the airport while i’m waiting. If I have a carry on bag I roll it behind me while I powerwalk the airport. This is a great pastime when my flights are delayed. In addition, I’ll download a podcast before my trip so I can listen to a book while walking.
4. Wear socks! If you don’t want to stand barefoot on the floor at the security checkpoint make sure to wear socks or tights. In addition, due to swelling which takes place during a flight it’s far more comfortable to slip of your shoes during a flight.
5. Pop your vitamins before flight! Fresh air is a foreign concept on flights, and in such confined quarters you may be susceptible to air-borne infections or diseases.
 
See you tomorrow for the Rudi’s Giveaway winner!!



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Workout Playlist Wednesday

One of my favorite bloggers, Quinn of My Mantra: Everything in Moderatoin, inspired me with her Workout Wednesday post today. Music is DEFINITELY a huge part of my daily workouts! Every Monday, Tuesday, and Wednesday Candace and Dave M, my spin instructors at Equinox ensure that every hour long class is filled with upbeat jams whose beats can easily help us keep cadence. However, the rest of the week it’s up to me to create a playlist that will keep me motivated. Last week Bo and I spent an hour going through iTunes picking and choosing new songs. Based on yesterday’s AWESOME speed workout I think this mix will do the job for the next few weeks. Enjoy!
Bad Romance- Lady GaGa
LoveGame-Lady GaGa 
Lose Yourself- Eminem
Jai Ho- A.R. Rahman
Blah Blah Blah – Ke$ha
Tik Tok- Ke$ha
Hey, Soul Sister- Train
Use Somebody- Kings of Leon
Two Coins- Dispatch
Hey Girl- O.A.R
Back In Black- ACDC
Honestly- Cartel
Boom Boom Pow- Black Eyed Peas
Rep Yo’ City- E-40 F/Lil John
Play Your Part- Girl Talk
Don’t Stop Believin’- Journey
Don’t forget to enter my Rudi’s giveaway!


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