Last week, we took a look at a breakfast recipe that was quick, nutritious and downright tasty. In order to pack in some extra protein calories, if that’s what your meal needs call for, we recommended adding an egg as one way round off the well balanced breakfast. But wouldn’t adding an egg also add precious time to your morning that we’re trying to save with such a simple recipe? Not if you use the Nordic Ware Microwave Egg ‘n Muffin Breakfast pan.

Before we get into another quick and tasty breakfast however, let’s calm some doubts about eggs. In Competitor.com’s Eat and Run series, Dr. John Berardi talks about common misconceptions about cholesterol and eggs.

Ok, now that we have that out of the way, let’s talk about the flexibility this $5.00, BPA free container can add to your morning. Crack an egg (or two) into this container and within one minute, you have an (important: oil free) cooked egg. And folks, it tastes just fine! Add or subtract some cooking seconds to come away with a “soft” or “hard” yolk. Toss on some salt, pepper, hot sauce, whatever you fancy and eat it out of the container if you’re really on the go. You can also add vegetables and/or (cooked) breakfast meat into the container as well.

And perhaps the most time efficiency producing feature of this method is difference in cleanup time compared to traditional stovetop or baking procedures.

Here’s a j-m favorite:

Egg and Tomato Muffin

2 eggs cracked whole into the Nordic Ware container

Add chopped green pepper (from frozen package for the super time crunched)

Cook the eggs/pepper for 1 min 10 seconds

Toast a whole wheat English Muffin

Add 3 tomato slices and a pinch of salt to the sandwich

Enjoy a large grapefruit and a glass of milk with the sandwich to round out your breakfast

A weekly refresh to your workout tunes. New artists, all paces. Each week, the same format will be followed – warm-up…tempo…chief, I’m in the zone…cool-down. Note – not all songs will appeal to all folks, some may even include coarse language.

New artist and tracks, with one throwback. Enjoy!

warm-up – get muscles movin’, wake up the mind, creep the heart rate upwards.

Sun Goes Down feat. The Knocks – Icona Pop  The duo from Stockholm bring the syndrome with synths, beats and pleasant vocals on their recently released Nights Like This EP. While the ladies are more upbeat on the rest of the EP than on this selection, Sun Goes Down has a very nice build-up feel to it makes it a great tune to help lead into the rest of your workout.

tempo – driving beats for a driving pace. Rev up the RPMs and hit cruise control.

Brain of J. – Pearl Jam In honor of their 20 yr anniversary, j-m is giving a nod to p-j. This track’s steady tempo is almost too perfect. It’s like Vedder was cranking out 6:00min/miles when he brained this one up.

chief, i’m in the zone – intervals, hills, racing – whatever the challenge, you’re out-of-your-skull owning it right now.

Plugged In – Bassnectar Remix – Rollz Off his album Divergent Spectrum released a couple of months ago, Bassnectar  toes the line between the original drum-n-bass lines of fellow UK producer, Rollz, and his own synth laden dubstep style  in this track. If you were off pace in your efforts for your hard workout, this one will snap you back into it.

cool-down – deep breath, flush it out, almost time to feast.

Florescence – Welder In his debut album under the new moniker, Welder, Brendan Angelides (aka Eskmo) trades in some of his more atmospheric electronic tendencies for more organically produced landscapes – perfect for cooling down! What he does not deviate from however is his pension for off-kilter beats while keeping an stable overall sound. Sad to see him move from San Francisco to LA last month…!

As always, if you think YOUR tracks would get the bodies movin’, e-mail junkmiles.blog@gmail.com and tell us just what new tunes are keeping your workouts fresh