slow cooking.

by Janetha on November 18, 2009

in meals,moves

hey guys! wow, my last post generated a lot of great comments.  it seems that several of you do compound exercises when strength training, some of you alternated between compound and isolated, and a few of you are like me: isolation all the time.

many of you mentioned jillian michaels and her use of compound exercises.  i did do the shred for about 20 days.. i did like the way the compound exercises elevated my heart rate.  if i can possibly find the dvd in my piles of boxes somewhere, i might give it a shot again.  or just make up my own routine at the gym.  currently, i strength train 3 times a week, alternating between upper and lower.  one week i have 2 upper days/1 lower day and the next week it is vice versa.  i think my game plan is to change to one upper, one lower and one combined day each week.

okay, good talk, moving on!

i woke up this morning and threw some ingredients into my crock pot.. which i have had for years and have never used.  may as well start now, right?  more on that in a bit.. first, waffle wednesday!


i finally made it to the store last night and snagged some kashi waffles.

meal 1: wafflewich @ 8:00 AM


for this sweet and savory sandwich i used two kashi golean blueberry waffles..


IMG_7868  IMG_7867

and cooked up 3 egg whites+1 whole egg using cage free eggs.  then i sandwiched the eggs between the waffles and drizzled a little sf syrup on top.


i have always loved pairing syrup with savory breakfast items such as eggs, bacon and sausage.


the blueberries in the waffles were a nice touch.

right after breakfast i went into my boss’ office for a meeting.  i came back to my desk and i was drinking my coffee and working away when i noticed this:


a note from marshall.. pointing to my camera. he must have come to my office to say goodbye while i was in my meeting (we work together.. but he works out and about, not in the office).

i turned my camera on, as the note instructed..


a kiss! haha. he’s cute. and needs to shave ;)

i worked lots and lots today. not a second for blog reading. what can ya do?

when my computer was all messed up and semi-frozen (i NEED a new computer at work) i got real frustrated and took a time out for lunch.

meal 2: turkey sandwich + veggies @ 1:00 PM


the sandwich was on nature’s pride 100% whole wheat bread and i layered it with local red pepper hummus, sprouts, all natural roasted turkey slices & annie’s dijon mustard~



the veggies were just some steamfresh dudes.


good lunch!

guess what?? i left work at a decent time today!  i only worked 20 minutes of overtime.  then it was straight to the gym.


i decided to get a little creative with my HIIT today and did something totally new.

10-10-10 triple machine HIIT.

10 minutes on treadmill:

i did two sets of 5 minute intervals, the numbers are in MPH:

  • 1 min 6.0
  • 1 min 6.5
  • 1 min 7.0
  • 1 min 7.5
  • 1 min 8.0
  • 1 min 6.0
  • 1 min 6.5
  • 1 min 7.5
  • 1 min 8.5
  • 1 min 9.5

10 minutes on elliptical:

i did two sets of 5 minute intervals.  the first 5 minutes i went forward on the elliptical and averaged a 9.0 MPH pace:

  • 1 min level 2
  • 1 min level 4
  • 1 min level 6
  • 1 min level 8
  • 1 min level 10

the next 5 minutes i decided to go backward.  wowww.. it is hard to go backward.. well, at least when you have DOMS in your whole lower half!  this is because you kind of have to squat/hover to go backward.  i never go backward on the elliptical, come to think of it.  it was really different and i liked the challenge!  it was a little harder so i only averaged a 7.0 MPH pace:

  • 1 min level 2
  • 1 min level 4
  • 1 min level 6
  • 1 min level 8
  • 1 min level 10

10 minutes stairmill:

i finished off this workout with two 5 minute sets of intervals:

  • 1 min level 4
  • 1 min level 6
  • 1 min level 8
  • 1 min level 10
  • 1 min level 12
  • 1 min level 4
  • 1 min level 6
  • 1 min level 8
  • 1 min level 10
  • 1 min level 12

i ended up going 1.19 miles on the treadmill, 1.26 miles on the elliptical and 0.97 mile on the stairmill.  this workout was fanfreakingtastic!


i came home and was happy that i did not have to do much for dinner!  i had put ingredients for pumpkin chili in my crock pot so all i did when i got home was stir in the beans and corn and let it warm through!


IMG_7889  IMG_7886

marshall baked himself some heat & serve rhodes rolls.  professional baker ;)

 IMG_7892 IMG_7897IMG_7896

he had an audience!

no rolls for me.. instead i toasted a golden corn vitatop~


meal 3: homemade pumpkin chili+2% cheddar+dollup 0% oikos & golden corn vita @ 7:00 PM


such a comforting, healthy meal for this time of year!!  now if only we would get some more snow!


for the chili i just made it up in my head.. but this is what i used:

  • 1 lb 93% lean ground beef
  • 1 can peeled & diced tomatoes
  • tomato sauce
  • frank’s
  • chopped green pepper
  • chopped red onion
  • lots of cumin
  • lots of chili powder
  • about 3/4 cup-1 cup pure pumpkin (canned)

i let this cook all day in the crock pot and when i got home i stirred in:

  • can of organic black beans
  • can of organic kidney beans
  • can of organic corn

i can proudly say my first crock pot experiment was a huge success! i can’t wait to make something else!!  the chili was super good with the golden corn vita top broken up and sprinkled on top.

IMG_7904 IMG_7901

marshall ate 750 calories worth of rolls..only 300+a bite are pictured here..


and then we assembled an ikea bookshelf for my room!

 IMG_7905 IMG_7906

we decided to reward ourselves for the extra hard work (yeah, right..) with frozen yogurt!

i had been craving fro yo since last friday.. sooo, whatever, i went for it.

meal 4: small frozen yogurt + pom arils + raspberries + strawberries @ 9:30 PM


we got it to go and took it back to my house so i could blog & marshall and the poochies watched tv :)


and now we are current!

sooo.. the local radio station morning show does something every wednesday called “things that must go”.. i got to thinking about things that would be on my list regarding my trip to the gym today.

things that must go.

  • people who spit their gum out into the drinking fountain at the gym.. really? are you nine?
  • dudes on the treadmill next to me who not only talk on their cell phone while jogging on the treadmill.. but talk on it on speaker phone.. get a grip buddy, nobody wants to hear your conversation
  • creepy old men who come up to me while i am filling my water bottle and say, “better fill ‘er up since the drinks here are on the house!”  uhhh.. no comment.

well i am going to call it a night.. two more work days until the weekend.. hope you all hang in there!


1. favorite slow cooker recipes?? ready, go! i want ideeeeas.

2. what would be on YOUR list of “things that must go”?

xo. janetha b.

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Emily (The Experimentarian) November 20, 2009 at 6:53 am

Ahhh…finally caught up with you! I keep meaning to try a waffle sandwich like that, only mine would have ketchup,too. Obv. You should check erin’s blog (IWITW)–she was always making yummy stuff in her crockpot. Hope you have a happy friday sweet pea! xoxo

Jenny November 20, 2009 at 10:57 am

DUDE! that wafflewich is redic!!

what is it about chili and cornbread? such a random pair — yet so perfect. Vitas are brilliant!!

love to you pooks!

greendogwine November 20, 2009 at 11:42 am

dude – marshall is seriously the cutest :) love your little puppers :)

Heather Eats Almond Butter November 20, 2009 at 2:35 pm

Boys and their roll eating metabolisms – so not fair. However, I will forgive Marshall after seeing the adorable note he left you. :)

Loved the wafflewich. Syrup does pair so well with a savory breakfast. Used to love dipping my bacon and sausage into my pancake leftovers.

Favorite crock-pot dish. Meatballs. Combine 1 lb lean beef with 1/4 cup rolled oats or crushed walnuts. 1/4 cup Parm cheese, small can of chopped mushrooms, 1 egg white, worchestire sauce, salt/pepper. Roll into meatballs and cover with 1 packet dry onion soup mix stirred together with 1 can of Amy’s mushroom soup. Cook all day on low. CD’s favorite!

glidingcalm November 21, 2009 at 9:17 pm

that’s a gorgeous turkey sandwich!

Alyson November 22, 2009 at 11:11 pm

Can’t wait to try that chili, sounds/looks fantastic!

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