Hey there! I guess I can’t begin this post without addressing the fact that it is already October. What?? This year is flying by! It will be Christmas before we know it.

Here is this week’s WIAW post, which I will link up to over in Peas and Crayons

These are Monday’s eats because I had the day off of work and remembered to snap some pictures.

Breakfast

I started out the day with scrambled eggs (1 egg +2 egg whites) and some cantaloupe from my work’s farmer’s market.

I debated making some pumpkin oatmeal that morning but decided I needed to wait until it gets a little bit colder before I open up the oatmeal flood gates

The usual beverages: coffee and milk.

 

Lunch

Okay, don’t judge me here. My lunch on Monday was a sandwich made with sardine salad. Ya know, like tuna salad except made with sardines.

I know, I know. Everyone thinks sardines are gross. I have loved smoked sardines since I was younger. I used to bring them for lunch when I was in elementary and middle school (even when kids made fun of me).

Now that I’m older (and an RD), I really appreciate the nutritional integrity of these little fish. They are lower in calories while packed with protein, omega-3 fatty acids, potassium, calcium and iron.

I prepared this sardine salad the same way I make tuna salad. I added mayo, mustard, capers, relish and cracked pepper.

If you want to try out sardines, I would recommend starting with the smoked flavor. The fish taste is not as strong.

 

COFFEE

I was at Harris Teeter and gave in to the Starbucks located near the checkout. That is some excellent marketing right there.

Sometimes I hate it when I drink Starbucks because I know I should be supporting local coffee shops in Charlotte. There really is not a local coffee shop convenient to where I live, which is unfortunate because I would probably be their #1 customer.

Monday was just a rainy, dreary day and I couldn’t say no to the temptation of a Pumpkin Spice Latte that afternoon. And it was #nationalcoffeeday so I had to celebrate.

 

Dinner

I busted out the crock pot for dinner that night and it was simple but tasty. I took London Broil, rubbed it with a ginger citrus spice mix and cooked it on low for 5 hours. It was good!

I haven’t cooked London  Broil much in the crock pot, which is why I tried cooking it at home on my day off. I think everyone’s crock pots can be different, and I sometimes end up with a dried out mess when I follow a recipe and let the meal cook while I’m at work. It’s always nice to do a test run first. 5 hours was the perfect time for this London Broil.

I love cooking a larger cut of meat in the crock pot because we have lots of leftovers for another meal and packed lunches.

 

Snack

This is the part where I tell you that as a dietitian, I recommend that you purchase plain yogurt and add your own toppings (fruit, nuts, honey, etc.) because it will be lower in sugar and preservatives.

But what I’m really going to tell you is that I’m obsessed with Chobani Flip yogurts and that’s what I had for an evening snack.

I pretty much love all of the flavor combinations, and I especially love that they have nuts. And there’s chocolate.

So that was a day of eats for me!

 

October

Now that it’s officially fall, I have been thinking of a new fitness goal I can set for myself given that I am currently dealing with a knee injury and am limited in the physical activity department.

My doctor recommended I start swimming and told me I could do yoga if I want to, so I think these two things will be a good starting point for me.

So here are some October fitness goals I am setting for myself:

#1- Swim 2x per week. I’m not setting any sort of distance or time goal because I have not been swimming in forever. Just making it to a pool twice per week will be good enough. If you’re down at the Y, please look for me! I’ll be the one who looks like she’s drowning.

#2- Do yoga once per week. I will probably end up doing this mostly at home.

#3- Begin physical therapy. My doctor recommended I change my shoes and give my knee pain 2 weeks to improve. If it hasn’t gotten better then he wants me to start PT. I’m happy to report that after a *month*, I have finally started to see some improvement in my knee pain when I started wearing my Brooks Adrenaline to work! I’m having a hard time believing all of this was just from my shoes but I’ll take what I can get right now. I’m so excited but still think it’s a good idea to do at least a few sessions of PT just to get some leg-strengthening exercises under my belt.

 

Do you have any fall fitness goals?

Have you ever made london broil in the crock pot and if so, what is your favorite recipe?