Some Ideas

Another 10 minute workout, but this one has more variety. Basically, you do each of ten movements for 1 minute without stopping and trying to get as many of each one in as you can.

Here’s an example:

1. 1 minute: jumping jacks
2. 1 minute: bodyweight squats
3. 1 minute: pushups
4. 1 minute: leg raises
5. 1 minute: burpees
6. 1 minute: situps
7. 1 minute: clapping pushups
8. 1 minute: plank hold
9. 1 minute: wall sit
10. 1 minute: running in place

You can mix and match to your heart’s content. The only caution is that you alternate pushing, pulling, and squatting to let different muscles rest between exercises. It also helps to have a list nearby so you can quickly check what you have to do next. Or better yet, have someone time you and call out your next exercise.

Which gives me two ideas for a game. The first: you and a partner each write down a list of ten exercises on a lined piece of paper. Then you hand your paper to your partner with the edge folded so the exercises are covered, but there is space on the side of the paper they were written on. Your partner then writes the numbers 1-10 in any order down the lines. You then unfold the page and that’s your workout. It would probably be a good idea to resort them, or have your partner read it out for you. One person goes first, then you switch.

The other idea is to write out as many exercises as you can think of on scraps of paper, put then in a bowl, and draw out ten. You can do this the night before and write out your sequence, or make up a bunch for the week. Or have a group of people each write ten things, and you all draw one at a time until you have a list. Then you all go together.

Hint: Making exercise social is a great way to insert some fun and competitiveness, both elements that will help you enjoy it and get more out of it.

Here’s a list of exercises I once came up with when I was obsessed. It doesn’t come with descriptions, so if you don’t know what something is, check YouTube.

Cardio

• Sprints (5 30 second all-out sprints)
• Jumping jacks (normal, forward, cross)
• Jump rope
• Shadow boxing

Core

• bicycles
• situp
• Hanging or inclined situp
• situp standup
• Reverse Crunches
• leg lifts and holds
• Leg lifts on bench
• Flutter kicks
• Twists (can add weight)
• Jack knife
• Back raises
• Superman rolls
• Planks
• Gymnast L-sit (if you can do this for 1-minute, you are amazing)

Pushing

• Normal Push-ups
• Wide-hand push-ups
• Knuckle Push-ups
• Finger push-ups
• Diamonds
• Clapping push-ups
• Push up hops
• Inch worms
• SWAT Push-ups
• SEAL/divebomber Push-ups
• Handstand push-ups
• Burpees
• Spiderman pushups

Pulls

• Standard
• with knees up, or L-sit
• Pull-up reaches
• Hanging rows
• Chin-ups
• Dead hangs

Squatting and Jumping

• Body squats
• Hindu squats
• side hops
• Tuck jumps
• duck walk
• One-legged squats
• Mountain climbers
• Lock-out kicks
• Wall sit
• Lunges, walking lunches

The Purpose of a Post-Workout Meal

First, I apologize I’ve been absent lately. For those of you that follow my other blog, you know that I’ve been bogged down with my new project at Farm to Table. Nevertheless, I’m back and I’ve got plenty of useful info for fit living on a budget. Without further ado, some tips on convenient, whole food items to munch on after one of our intense workouts.

In terms of recovery and maintaining high energy, a meal immediately after a workout is a great idea. You don’t need to eat right after exercising, and if your aim is weight reduction, you might skip it. I personally have always had trouble maintaining weight, and muscles are primed to absorb protein and carbohydrates immediately after a workout, so for the purposes of building strength and to avoid feeling really, really groggy all day afterwards, I found it useful to eat as soon as I could stomach food. As a general rule of thumb, if you’ve got that gnawing tired hungry feeling, chow down. If you don’t feel hungry at all after a workout, then don’t worry about it.

The Meal

The purpose of a post-workout meal is to get proteins and carbs to the muscles ASAP. We are still trying to avoid insulin spikes caused by starch and sugars, as this can lead to inflammation and will actually increase your recovery time, so when I say carbs, I mean savory veggies like squash, sweet potatoes, carrots, or tubers. This is in contrast with potatoes, pastas, etc. Protein should be lean and easily absorbed. For the purposes of this particular meal, you can skip the fats, since they only slow digestion and absorption. That said, a bit of light fat can go a long way in improving recovery.

Carbs

My favorite post-workout carb is half a roasted sweet potato. Despite the sweet flavor, sweet potatoes have lower glycemic scores than the pure starch in a regular potato, and are rich sources of Vitamin A (really, really good source), Vitamin C, B6, Manganese, and Potassium, which helps in muscle recovery. They also provide complex carbs that are absorbed slowly and avoid that dreaded insulin spike that will leave you nodding off a few hours later.

Just throw three in the oven at 400F for a couple hours at the beginning of the week, and wrap what you want in foil.

Other good sources of complex, nutrient-rich carbs include pretty much any fresh vegetable. Carrots are a favorite because they are convenient and you can eat them raw. I used to carry a carrot, some sticks of celery and an apple in my backpack along with…

Protein

Finding a good source of convenient protein is going to be the hardest part for a portable, cheap post-workout meal that you can tote to the gym. Protein shakes are pretty ubiquitious, and their convenience is hard to beat. But since we are a whole foods only program, I’m going to try to come up with other ideas. Getting enough protein from veggie sources is pretty hard; you have to carry a lot of it, making it less convenient, and it is less efficiently absorbed by the body.

• Canned fish is my personal favorite. If you can stand the smell and taste (for me, the fishier the better) sardines are perfect. A can of sardines has between 14g and 20g of protein, lots of heart health, anti-inflammatory Omega-3s, and a ton of calcium if you don’t get boneless. They are also really convenient, coming in small, handy cans. Sardines are almost always wild-caught, are not overfished, and fishing methods are on the less detrimental side. Gram for gram, they are about equal to most protein shakes, and cost about the same. Take the time to find a brand and variety that you like; there is a lot of variability, and this is one food item where you get what you pay for.
• Chicken is another good source, but requires some advance preparation. Roast or boil a whole chicken on the weekend, and tear up the meat, store in tupperware, and take it with you for lunches. Chicken is a really dense source of high-quality protein. Just make sure to be aware of the quality of the bird and its origins.
• Dried meat, such as jerky, is a great source of tasty, high-quality protein. It’s also technically raw, which for some is a selling point. Finding good quality jerky is hard though, as most is chock full of artificial flavors and sweeteners. You can make your own with any oven, or find an online supplier (here’s one, and another), but these can be expensive, though convenient. I had the benefit of having access to a freezerful of venison. You can also make jerky out of salmon.
• Nuts and Nut Butters are relatively good sources of convenient vegetable protein, though gram for gram more expensive than chicken or sardines. Almonds have between 4g and 6g of protein per 1/4 cup, or 2 tbsp almond butter. Most other nuts are either lower or about the same. Carrying a bit of nut butter in a small tupperware to go with your celery or apple is a tasty, easy way to work in some healthy fats and proteins. Making up trailmixes that you can munch on all day, and really devour after your workout, can help you get the protein you need. Be careful though; nuts are easy to overdo, a problem since they are expensive.

Water

Water is really important, both for performance in workouts and recovery afterwards. It does, however, interfere with digestion. This poses a problem; you’ll likely be very thirsty after working out, but you don’t want to chug a ton of water while you eat as it slows digestion and dilutes nutrients (you’re basically diluting all the acids in your stomach). If you can, consider simply wetting your throat right after exercise and waiting an hour after eating to completely rehydrate. If you’re eating plenty of veggies, thirst should be less of an issue anyway.

Let me know of any additional ideas for easy-to-carry, cheap, or convenient ways to get those all-important post-workout meals in. Convenient sources of protein are always the trickiest part, so share your tips and ideas in the comments.

Image source: Racerman24 on Flikr

Cindy

I’ll be out of town this weekend, and probably won’t post here, but here’s a workout to keep you busy.

Cindy is a classic CrossFit workout. Many of the original workouts were named after girls (don’t know why). Now that you’ve had a bit of time to find a pull-up bar, I’ll give you something to do with it.

AMRAP (as many rounds as possible) in 20 minutes

• 5 pull-ups
• 10 pushups
• 15 squats

Remember you can scale the pull-ups and the pushups if you need to. 5 jumping pull-ups is better than skipping them altogether, and just do your best in the 20 minutes.

If you’re really short for time, you can do 15 or even 10 minutes. Just make sure you give it your all. Post rounds completed to comments.

Enjoy your weekend!

Equipment

Note: There will be a demonstration video coming up to go with this post soon. We had some technical difficulties when filming.

You’ve been diligently working hard, running through countless pushups, body squats, situps, you sprint your lungs out, your muscles burn, and you feel in pretty good shape, but things don’t seem to be getting lighter, and you still have trouble climbing trees (you are climbing trees, right?) The missing link is sheer strength. As I’ve discussed before, strength is one of the key components of health, as it enables your body to hold its own weight more effectively and to take the wear and tear of your daily life with less detriment. So, today we’re looking at the foundation of bodyweight strength-building: the pullup.

The concept behind the pullup is simple. From a dead hang (arms fully extended), pull yourself up to a bar (or ledge, tree limb) to clear your chin. Few people can actually do a nice clean pullup. It is undertrained, even among gym rats and jocks. But if you ever find yourself hanging for dear life off the edge of a cliff, you had better hope you can do one.

This is one of very few bodyweight movements that requires some equipment. Sturdy pullup bars can be bought and installed on most doorframes (link to the one I used for a while). Some weight machines have horizontal grips at the tops that go unused but which are in fact meant for pullups. Tree limbs work well if you’re near a park (caution, this really does a number on your hands until you’re used to it). You can do angled pullups (see below) using a door knob and a towel looped around.

Scaling it Back

One thing I don’t recommend is doing pullups on a pullup assist machine, unless you literally have no other option. It really isn’t the same motion, nor does it work your muscles in the same way. There was a time when I was under the impression that it would help me, and I could do twelve assisted pullups on the machine, with little assistance, but not even a single normal pullup. If you do decide to use one, be diligent about lowering the assist weight pretty aggressively. If you can do more than 5 at a specific weight, it’s time to increase the difficulty.

Angle

Like pushups, pullups can be made easier by reducing the angle at which you do the exercise. Find a tall vertical pole, place your feet at its base, hold on to it at about chest height, and lean back, extending your arms. Then, pull yourself back up. Try to work up to 3 sets of 10 reps. If you can find a low bar, you can also do modified bodyweight rows.

Grip

Technically, it’s only a pullup if your palms are facing away from you on the bar. If they are facing towards you, it’s a chin-up, which is easier. So start with chin-ups, but start doing pullups ASAP because they are much more useful, and harder.

Jumping

Another way to make it easier is to jump up to the bar. As you get better at this, try to hop less and less. Try for 3 sets of 5-10 reps.

Negative Pullups

Once you’ve jumped up to the bar and cleared your chin, lower yourself all the way to full extension as slowly as possible. This will work the same muscles involved in the pullup and will help build the strength necessary to actually counteract (instead of simply slow) gravity. Once you can do 5-10 of these in a row without just dropping, start trying to pull yourself back up at the bottom.

Kipping Pullups

This is actually pretty technically difficult, but kipping pullups reduce the load on your shoulders by using the momentum of a hip swing. By doing enough of these, you will eventually develop the strength to do a strict pullup. Here’s a short clip with some slow-downs of how to do it:

Making it Harder

Once you can do 5 of the standard strict chin-up (palms facing you), turn your palms out, but keep the width about the same (or slightly wider if that’s comfortable). Extremely wide grip pullups, ostensibly used to really work your lats, are functionally pointless and put a lot of potentially damaging stress on the shoulders.

L-sit pullups are another option, or pullups with your knees bent. You can also do pullups holding on to towels or odd objects.

Or you can hang weights from your waist.

Programming

If you have a day set aside for strength work, that is a good time to train pullups. Doing 3 sets of 5-10 reps, depending on your difficulty level, is a great way to build up to the strength needed to incorporate them into other workouts. If you don’t have a day set aside specifically for strength training, you can do pullup practice just before your metcon workout. It’s generally better to do it before, rather than after, since metcon will tax your whole body, preventing you from getting the most out of a strength routine. Intersperse your pullup sets with pushups, or just rest briefly. Do whatever variation you need to to complete your 3 sets, and don’t be afraid to modify (aka, first set jumping negative pullups, second set jumping, third set at an angle). And definitly don’t be afraid to add difficulty when you can do more than 5 of a particular movement. What do you have to lose?

A note on grip: Pullups will hurt your hands at first. Most of us have oversensitive palms because we don’t put much stress on your grippers. Either wear gloves, or tough it out for a bit. That pain does go away, and its worth it to have hands capable of holding on to things with your body hanging off.

The Truth about Fresh and Frozen

Back when I was in college, the hardest part of eating healthy was ensuring access to lots of fruits and veggies. Ideally, of course, we’d have our own garden or access to a farmers’ market. The problem is that fresh veggies don’t keep very well for long periods of time, so I would prefer to buy them in smaller quantities to avoid wasting money. But then, I would have to go grocery shopping for produce much more frequently than for other items. The solution: buy some vegetables frozen or canned. They keep longer, so they are easier to work into a busy schedule, and in some cases are more convenient, helping you save time in preparation. But what about the relative health impacts?

The general consensus is that fresh vegetables are preferable, but only when they are in season. Out of season, they must be shipped long distances from where they are in season, and so they are often picked before they are ripe. The result is that they don’t have the opportunity to develop their full nutritional profile, even if they are outwardly ripe when you pick them up. Tomatoes are a prime example of this. They are picked when green and then exposed to ethylene gas so that they turn red without actually developing the nutritional profile of a ripe tomato.

Freezing is generally thought to be the next best thing to in-season, locally grown vegetables. This is because most frozen vegetables are quickly flash frozen at the point of harvest, when the vegetable is at peak ripeness. Because most nutrients can survive freezing, this ensures a pretty high nutrient content. The only caveat is that frozen vegetables are quickly blanched with steam just before freezing, to kill any bacteria on the surface, which can harm some fragile phytonutrients.

Canned vegetables are basically cooked before canning. The process involved in canning pretty much eliminates most of the nutrient content of canned vegetables. Notable exceptions include tomatoes, which according to Sally Fallon’s book, Nourishing Traditions, contain carotins which are resistant to heating. They still lose most of their vitamin C content, however.

From a nutritive standpoint, I recommend doing your best to get fresh fruits and vegetables in season, and locally if possible. For most of us, this means no fresh tomatoes in the dead of winter, no parsnips in July. For the rest of the year, or if you just have to have berries in December, go for frozen. Unless you have the time and space to can and preserve your own fresh veggies from when they were in season, frozen vegetables are a pretty good alternative. I would still get some fresh vegetables, even if they are out of season in your area, just to have some access to those delicate nutrients (and because sometimes you just need a fresh crisp cucumber). Save canned veggies for tomato sauce and pumpkin pie.

Convenience

As far as convenience goes, frozen wins out for sure. Most grocery stores sell frozen bags of mixed, pre-cut veggies. Trader Joe’s is awesome for this, as they have several varieties of pre-mixed veggies, from stir-fries to peas and carrots (I’d argue that Trader Joe’s has a better selection of frozen compared to fresh produce). All you have to do is pour some out into a skillet with some oil or butter, sautee until tender, and you’re done! Just freeze the leftovers in the bag. This definitely beats washing, peeling, and dicing fresh vegetables every time you want to cook something up, and I can’t recount the number of times I was so tired from a hard day at the library that the only reason I even ate veggies was because it only took a couple minutes to thaw some frozen Asian stir-fry mix. Certainly a salad would have been preferable but we do what we can.

Here are some resources if you’d like to do your own research:

SuperEco.com

Eating Well.com

Medline, the National Institute of Health

HealthCastle.com

The Weston Price Foundation, no specific articles, but search frozen vegetables and there’s plenty to read

Ingredients

I literally just made this and ate it in the last half hour…and completely forgot to take a photo, so you’ll have to take my word that it is really tasty. The carrots and golden beets give it a mildly sweet flavor that goes great with the coconut oil and really complements the snapper. The kale gets crispy and picks up a nutty flavor that balances the other veggies. With a bit of lemon to add zest, it’s really a unique, delicious meal. The flavor combinations are unusual, but they work really well.

• 1 whole red snapper, scaled (or not, but then it is a bit trickier to eat)
• 1 golden beet, coarsely chopped
• 2 carrots, shredded
• 4 leaves of red kale, washed and torn up
• 2 tbsp coconut oil
• 2 tbsp olive oil
• 1/2 lemon

Method

1. Preheat oven to 400F
2. Line baking sheet with aluminium foil
3. Stuff snapper with carrot and kale. Whatever doesn’t fit in the fish can just be sprinkled around
4. Place beet on top of and around fish
5. Lay two pats of coconut oil inside fish with carrots and kale, and the rest on top on the outside, or over the loose veggies
6. Drizzle olive oil over everything
7. Bake for 25-30 minutes, until beets are tender and fish is flaky in the thickest part

Serving

• Carefully pull the meat off the spine with a fork (or you can just pick it off as you eat, which I do sometimes when I’m feeling especially Primal)
• Pour lemon juice over all, making sure to let the shredded carrot and the kale get some

Enjoy. Let me know what you think. And if anyone makes it and remembers to take a photo, I’d appreciate that too

Found a cool link on tips for a time-friendly Paleo kitchen. I know not everyone here is Paleo, but it is undeniably a health-oriented diet, centered around a whole food approach, so I figured it’d be a useful collection of tips.

Here it is. Enjoy. Back to regular posts tomorrow.

Ingredients

Just something I whipped up today, thought I’d share.

So, I love french fries, but they’re not the best for you. Even if you got organic, lovely potatoes and baked them, that’s still a lot of starch. I personally follow a Paleo diet at the moment, so that’s out. I recently discovered, however, that parsnips are better than french fries. They have that full, starchy feel, are rich flavored, and a bit sweet, with a more complex flavor…they also look like weird carrots.

• 1 large parsnip
• 1 large zucchini
• 1 tablespoon butter, coconut oil, or olive oil (I avoid olive oil for cooking, since it’s not as stable as saturated fats, but better than canola)
• dash of salt

Method

1. Slice parsnip into thin strips about 1/4-1/2 in thick and about 1-2 inch long. The thinner they are, the better they cook
2. Slice zucchini into similarly thin slices
3. Sautee in oil/butter 10-15 minutes, until lightly browned and tender
4. Add salt in the last few minutes of cooking
5. Serve next to a big grassfed paleo burger!

And here’s a list of tasty foods from Zen to Fitness. I included them because they are all convenient in terms of prep time and storability, but also very healthy.

Suggested Ingredients:

Here is a great, easy, all vegan recipe that will last you all week. It takes a bit of time to prepare at first, but then you’re set for days. I first had it at a friend’s house in Florida and I loved it so much, I decided to share it with everyone. You can make it in pretty large batches so you save yourself the time of cooking every night. As usual, the amounts are rough judgement and don’t really affect the quality of the dish.

• 2 or 3 large Carrots (or 6 smaller ones) peeled
• 2 medium-sized Potatoes
• 1 Eggplant (slice, salt, and let stand for 30 minutes, then rinse)
• 2 or 3 Zucchini
• 2 or 3 Yellow Squash
• 1 large yellow onion
• Olive oil
• Salt and Pepper

Additional Ideas:

• Parsnips
• Turnips
• Beets
• Tomatoes
• Small heads of broccoli or cauliflower
• Grated cheese
• Other kinds of seasonings

Directions

• Preheat oven to 350F
• Oil a large glass baking dish using olive oil
• Slice all vegetables into flat circles about 1/4-1/2 inch thick
• OR: chop vegetables into 1/2 in. or smaller pieces
• Put a layer of potatoes on the bottom of the baking dish (turnip slices work well here as well, you just want something sturdy that can adsorb the juices from above)
• Layer vegetables on baking dish in any order
• After every two or three layers, drizzle with olive oil and sprinkle a little salt and pepper
• OPTIONAL: Sprinkle grated cheese on top
• Once baking dish is full, cover with aluminium foil and bake for 40-45 minutes or until vegetables are tender
• Serve right out of the dish, and store leftovers (hopefully there are a lot) in the refrigerator

Enjoy! Let me know what you think.

Fruit and Nut Bowl

When I first made the change to a real food diet, breakfast was the hardest meal to adapt. I was so used to cereals (albeit, ‘healthy’ cereals), packaged spreads, and protein shakes that changing my thinking on breakfast took some work. I knew cereals were right in the middle of ‘processed food’ territory, so they had to go, but they were the most convenient breakfast item out there, and for a college student, there certainly wasn’t time for a lot of preparation during that pivotal first meal.

Here are some ideas I came up with. Along with improving my health, I added a lot of variety to a meal that often falls into a rut.

This was basically my cereal replacement. A big part of my grocery list included raw nuts (almonds, walnuts, cashews, pecans, etc) and dried fruit, as well as frozen berries. When I started off, I would throw everything together when I woke up, depending on how I felt that morning. As I got smarter, I started preparing large batches of fruit and nut mixes ahead of time, then just adding the frozen berries, some yogurt or organic cream. Below are some particularly favored combos. It really doesn’t matter how much of each ingredient you put in, just what you like, but I’ve included approximate ratios:

Almonds and Berries

• 1 part almonds
• .5 parts raisins
• Add frozen mixed berries to taste when serving
• Serve with yogurt, milk, cream or (my personal favorite) applesauce, or peanut butter (you could also use almond butter, if you really like almonds)

Khaled’s Camp Breakfast Medley

This was a mix I made while at camp when I wasn’t allowed to eat tree nuts due to camper allergies. The pumpkin seeds and hemp powder provided the protein, and the coconut flakes compensated for the lost fat. The hemp powder gives it a distinctly green flavor…. There were also flax seeds in this, but I took them out for this recipe because they didn’t add much and I’ve since learned that unmilled flax seeds don’t do much for you.

• 2 parts pumpkin seeds
• 1 part craisins
• 1 part raisins
• 1 part coconut flakes
• 1.5 parts hemp seed powder
• Serve with heavy cream, yogurt, or applesauce.

Trail Breakfast

I took this on trail, and ate it everyday while canoeing. One thing I might try is adding walnut oil or drizzling it in melted butter before mixing everything up.

• 1 part pumpkin seeds
• 1 part walnuts
• .5 parts craisins
• 1 part hemp seed powder
• .5 parts dried apples
• .5 parts dried strawberries
• Serve plain or with milk.

Smoothies

One of my roomies had a magic bullet blender, which made smoothies really, really quick and easy. You can put pretty much anything in a smoothie, but I discovered some things I hadn’t originally thought of. Pretty simple, and you can just grab it and go off to class or work if you don’t have much time to sit and eat (just be wary of the smoothie mustache).

• Frozen berry blends, fresh berries
• Fresh bananas
• Nuts
• Yogurt
• Coconut milk or coconut water
• Kale, spinach
• Coconut shavings
• Hemp powder if you need a protein boost

Eggs

In my opinion, fresh, local, pastured hen eggs are probably the greatest breakfast food ever. Pastured hens make eggs with deep yellow, nearly orange yolks, indicating that they are high in protein and healthy Omega-3s. Even normal eggs are still pretty good for you, and if they are part of your diet don’t miss out. Eggs take a little more time to prepare in the mornings, but if you’ve got the time, can’t be beat for protein and healthy fats.

Hardboiled

Boil a bunch the night before on a spare burner and you’ve got instant breakfast, portable lunch, and maybe even dinner for a day or two.

To boil an egg without the shell breaking, either heat the water with with eggs already in the pot, or hold the eggs over the boiling pot for a few minutes to warm up the shells (or buy a eggshell punch and make a small hole to let the steam escape).

Cook them for 10 minutes or however long you want, you can’t overcook boiled eggs.

Scrambled

Fast and easy. Better if you sautee some random veggies first and then scramble the eggs into them.

Ideas:

• Onions, mushrooms, and tomatoes (chop up, then sautee the onions in butter for a few minutes, then add the mushrooms for a few more until the onions are tender, and finally the tomatoes, and the eggs shortly after the tomatoes before it gets soggy)
• Zuccini (dice, sautee in butter or your preferred shortening, until tender and browned, then add the eggs)
• Chopped spinach (cook only briefly before adding the eggs)

Omelets

Same as above, except you should cook whatever veggies you want ahead of time, except spinach.

• Break as many eggs as you want into a bowl, and whisk until smooth and a little frothy.
• Pour eggs into a hot, well buttered/oiled skillet (non-stick works too, though I generally avoid teflon).
• Add veggies to egg, keeping them to one half of the skillet.
• Fold egg into a semi-circle over the veggies, cook until solid enough to flip (this is a subjective assessment, and not one I’m very good at making). Flip (if you can).
• My omelet attempts usually turn into egg and veggie scrambles.

Leftovers

Just eat what you had for dinner, for breakfast. There’s nothing that says you must eat a certain group of foods at a particular meal, and if you have more time to prepare quality food in the evenings, you should still benefit the next day.

I hope that provides some ideas for a quick and easy meal when you’re running late for class or work but don’t want to compromise too much and go for the cheerios.

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