The Power of Arugula

SurroundCycle Instructor, Sarah Kyria Eldridge, uses the power of arugula to stay healthy and eat well.  Arugula is a simple, aromatic salad green which is very low in calories yet high in vitamins A and C. It contains powerful antioxidants and is a great source of fiber, folate, calcium, iron, magnesium, phosphorus, and potassium.  It provides a surprisingly high level of protein.  If I'm looking to trim calories, I'll include arugula in every meal.  Breakfast consists of an egg or two (see the photo) with one small piece of dry wheat toast.  To add a bit of zest to the arugula I drizzle it with olive oil, balsamic reduction, salt, and pepper. For lunch I keep it simple with an arugula salad topped with tomatoes, onions, and a light dusting of crumbled feta. Again, I'll dress it with olive oil and some balsamic vinegar.  At dinner I fill most of my plate with arugula salad and then add whatever carb and protein my family is eating.   Those add-ons are important components to the meal, to keep me satisfied and full.  I always eat balanced meals with protein to keep my energy level up, especially as I continue to teach and work out!

Avoiding loads of calories and fats is important.  I do graze on healthy snacks (such as fruit and nuts) in between meals, and add in low-sugar, half-water protein Green smoothies occasionally. 

Making healthy,  smart choices for meals and in between, while spinning and weight training regularly I guarantee you will be happy with the results!

Amy Winston
Protein Pancakes

SurroundCycle Instructor Amy Marino's Favorite Protein Pancakes

This is one of my go-to recipes when I need a quick, healthy snack pre or post workout.  The ingredients are simple and it packs a nice protein punch (which we know is so important for muscle recovery).

1 cup rolled oats
1/2 cup 2% cottage cheese
8 egg whites (I buy liquid egg whites in a carton)
1/2 tsp baking powder

Blend all ingredients in a blender and make like regular pancakes on the stove.  I use cooking spray only in the pan.  This should yield about 7 medium sized pancakes.  I usually double this and make 14 at a time.  When cooled, I put them in a big zip-lock bag and freeze for the week.  I microwave two at a time and top them with nut butter and berries for breakfast or an afternoon snack.  Sometimes I'll eat just one with nutbutter about 90 minutes before teaching.  They are filling, delicious AND healthy!  Enjoy!


Notes: Any cottage cheese of your choice will work.  If you buy egg whites in a container, it's about 1 1/4 - 1 1/2 cups, depending on the brand of the egg whites.  You should get pancake consistency once blended.

Amy Winston