eat less, move more.

by Janetha on December 1, 2009

in meals,moves

happy december friends!  i have had a few new commenters lately and so i wanted to say HOLLER to those ladies. it is always nice when people de-lurk :)

does it feel like it should be thursday by now to anyone else, or is it just me?  i think going back to work after a long weekend makes the week just draaaag.  luckily there are not one but TWO four day weekends coming up at the end of the month!  thank you christmas eve and new years eve for falling on a thursday.

the votes are in!  the day after thanksgiving seems to be the most popular time to break out the christmas decor.  so go ahead and deck the halls, christmas is just twenty four days away!

today was pretty fantastic on the meals & moves front.  i started out with one of my favorite breakfasts~

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meal 1: mighty maple+cinnamon protein oats & coffee @ 9:00 AM

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it is pretty hard to believe that i never tried oatmeal before body for life in august of 2008.  i couldn’t live without it these days!! 

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i love how full oatmeal keeps me.  i don’t think it would keep me full for so long if it weren’t for the protein powder.  oh!  check out deb’s post about protein packed oat bran.. it is a winner.

i got a lot of work done and before i knew it the time was past one o’clock.  not a tummy grumble all afternoon!  i decided to have something quick and light for lunch~i didn’t want to lose my momentum i had going with all my work.

meal 2: chocolate banana protein smoothie & a handful of nuts (TWSS) @ 1:35 PM

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like my new scarf? i got it at urban on saturday and i looove it.

unfortunately the smoothie did not hold me over as long as i would have expected.  i made it with one banana, 1 cup almond milk, 1 scoop chocolate protein powder and ice.  i really want to get some thickening agents~deb has raved about them and that woman KNOWS her smoothies!

i found myself eating again a bit before leaving the office..

meal 3: hummus+LCL+turkey sandwich @ 4:30 PM

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i used 100% whole wheat nature’s pride bread and put roasted red pepper hummus on one slice and a wedge of laughing cow light on the other.  i sandwiched some all natural turkey breast between the slices.

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off to the gym i went!

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today was a lower body workout day and i decided to try another make-up-as-you-go workout.  i knew i wanted to work my quads, hamstrings, calves, glutes and abs.  with this in mind, i made the following workout up as i went:

  • 5 min elliptical warmup

first cycle (three times through):

second cycle (three times through):

third cycle (three times through):

fourth cycle (twice through):

fifth cycle (three times through):

the end! it turned out to be such a great lower body workout and my buns are already sore ;)

i went to the grocery store straight from the gym and knew i needed post workout nutrition.  i decided to grab a bar and eat it while doing my grocery shopping~

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meal 4: zone bar @ 7:00 PM

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not horrible stats~and i LOVED the taste of this bar!

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a few of you have asked (and i PROMISE i am going to get to my email replies tomorrow~sorry for the delay!) about the fact that i fast for an hour after cardio.  actually i like to do cardio no less than an hour after eating~preferably longer if i can.  i believe cardio in a fasted state burns more fat. since i am doing cardio for fat loss and not endurance, i choose to do my HIIT on an empty stomach and also to wait for one hour before eating anything.   if i was going to run a long distance this would be a different story, but i rarely do more than 30 minutes of cardio so waiting to eat does not kill me.

weight training, on the other hand, is a totally different story.  i never go to a strength training session hungry.  i try to have a fairly large meal on weight days or i try to eat close to the the time i am going to workout~like today, i ate that sandwich less than an hour before i hit the weights.  after lifting, i believe it is important to get both protein and carbohydrates into your body ASAP~i really like EAS muscle armor but i have been a slacker on using it these days.  ideally, i like my post workout nutrition to be in liquid form, but sometimes a bar is the only thing i have on hand.  i try to limit my bar consumption to one or two a week.  hope that clears any questions up!

i came home and got to work on a kitchen project i had been dreaming up all day long..

meal 5: pumpkin+turkey enchiladas! @ 9:00 PM

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so! i saw angharad’s post about using thanksgiving leftovers and decided i wanted to get crafty with mine!  i had a can of pumpkin in the fridge and some leftover turkey~i purchased a few ingredients at the store and this is what i came up with.

i have posted the whole enchilada making process on my meals page here along with the recipe.

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a few photos from the process~ IMG_8569 IMG_8579 IMG_8588

dear greek yogurt, is there anything you are not good on? my guess is no. thank you for being you. love, janetha b.

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toot toot. all aboard the pumpkin enchilada train! these were AMAZE.

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and now i am sitting on the couch with a dog on either side of me and listening to my roomie play his guitar and one of his friends just got here, he will be staying at our casa because he is here for my roommate’s premier, i guess he has been helping with the filming and whatnot.  my roommate is a professional snowboarder and his video premier is this week~ check it out here!

SO. wonder what my title is about? do ya?

well, i wanted to set some monthly goals like my good friend susan does every month~then i can reflect back on them as the weeks go by.

december goals a la janetha b.

  1. eat less. okay, not saying less often.. i mean no more BLTs.  i have been having nibbles of this and that LOTS~they all go unphotographed and unblogged about and they need to stop. i need to focus on eating meals and if i feel hungry between meals, have a proper snack instead of handfuls of cereal and wasabi peas and almonds and.. yeah, you get it.  to enforce this goal, i am going to be better at photographing everything that passes these lips.
  2. move more. i have been feeling sluggish lately.  sure, i get to the gym 5 to 6 times a week, but for 8 to 10 hours of my day i am sitting at my desk.. it is taking a toll on me and i just feel blah.  it is not very logical to go on walks while at work, first off it is near freezing temperatures outside and my work is in a dodgy industrial area where i don’t really want to wander.  SO i am going to make it a goal to do a little extra cardio here and there each week.  also i want to walk around more while at work, perhaps do some jumping jacks every hour.  i am sure that would look real good in my heels and dresses ;) but the point is, i want to MOVE MORE this month. no more slug factor.
  3. drink a gallon of water a day. this has been a goal before, actually it always is a goal.  i need to focus on it more as i have been slipping since the long weekend.  it is easy for me to get a gallon in at work while sitting all day~it is the weekends that i fail at.  so i want to focus on this.  31 gallons in 31 days!  already have one down the hatch today.
  4. remember to take vitamins & supplements.  i am SO bad at remembering my pills.  i take a multivitamin, protandim, CLA and a few supplements for my joints.  i need to remember to take these or they do me no good.  starting.. tomorrow :)
  5. finish unpacking/stay tidy. i am halfway unpacked but i still have some left to sort out.  i think that one month is a good time frame to finish up the unpacking process and get organized!  along with this goal i would like to add that i want to keep  my room AND my car clean.
  6. print out photos and hang them in my room/office. weird goal, right? well this has been on my to-do list for about six months. i need to cross it off. so i am throwing it out there. hold me to it.
  7. eat out less. i know december is going to be a month full of socializing and eating out, so i need to save the eating out occasions for those social events and not just whenever.  i am going to allow myself a limit of one weekday lunch out a week and two weekend meals out~no matter if it is breakfast, lunch or dinner.. just two.  that is a total of eating out 3 times a week MAX.. i hope to keep it under this though.  i have to be realistic with this goal so i am not setting myself up for failure.
  8. add one meal and one move to their respective pages on the blog each week. i have been wanting to develop my meals & moves pages for a long time and i think if i set a specific goal it will help.  i have already knocked out my meal for this week! yesss!
  9. try new workouts. plain and simple, i want to switch things up as much as i can. i have been getting great ideas from the ladies in blogworld so i am excited for this goal.  i have always done body for life style workouts and lately i have been straying from that and i have LIKED it.. so i want to make a point to try more new things.
  10. make more of an effort to keep in touch. this goes for relationships with both family and friends. sometimes i feel like i am too busy to even breathe.. i don’t talk to my siblings, nieces, nephews, dad or grandma enough.  i DO talk to my mom daily :) but i would like to talk to the rest of my family more.  i also feel like i never have much time for my friends and now that i am not living with any of them it is hitting me pretty hard. i want to try to see and talk to my ladies as much as i can this month!

well i think ten goals is good for now!  it is reeeeallllly late and i have to get up reeeeallllly early~so off i go!

Qs~

1. how long does oatmeal keep you full? oh, and what do you put in it? i love how long oatmeal keeps me full.. but i know it has a lot to do with the protein i add. i am curious to see what you add to yours and how long it keeps you full!

2. december goals? ready, go. you saw that coming, i am sure.

xo. janetha b.

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Nicci@NiftyEats December 2, 2009 at 8:29 pm

Haha, Exactly what I did earlier…research recipes. I wanted to make enchilada’s too, but didn’t have everything. So, I decided to just eat turkey. I need to drink more too…water!

inmytummy December 2, 2009 at 9:25 pm

I definitely need to eat out less. We spend way too much money going out to eat.

I am the oddball, but oatmeal NEVER fills me up. If I eat eggs, I’m full for 3-4 hours. Oatmeal, maybe an hour.

plamarie December 2, 2009 at 10:26 pm

Thanks for the links for the moves-that is so helpful. Pumpkin enchos, are you kidding me right now! looks insane good!

Sweet and Fit December 2, 2009 at 10:38 pm

great goals! I think I have a lot of the same ones for december, ever since coming back from SF i have been making excuses to eat a little less healthy =/

1. I don’t really put anythign exciting in my oats besides cinnamon and nut butters – but i’d love to try egg whites in them for a but of extra protein

2. december goals: get in better shape for my bahamas trip in january, eat out less/cook more, bake for a few people, blog more, and clean out my closet!!!

Andrea@WellnessNotes December 3, 2009 at 6:42 am

1. It really depends how long oatmeal keeps me full. I usually add some walnuts to my oats (and right now a tiny bit of pumpkin butter).

2. Goals for December: Move more throughout the day; like you, I go to the gym a lot, but I am moving a lot less during the rest of the day. And I HAVE to print out pictures!!!

Jenn N. December 3, 2009 at 9:33 am

I LOVE DOMS. I haven’t been eating too much oatmeal lately. No particular reason. I like to add nuts and raisins. Boring I know. I also like to add peanut butter, vanilla pp, and coco. Taste like no bake cookies.

Stacy (Eating To Live Love Laugh Tri) December 3, 2009 at 11:31 am

Oh man…I really want to come over and eat all of your leftover enchiladas!

Jessica (jesslikesithot) December 3, 2009 at 4:09 pm

Gahh, i wanna try protein oats so bad! I started adding it to my cereal bowls over break and just loooooved it. I sware it makes everything sweeter too :)

And that sandwich looks divine (with tofurkey for me, of course) too!

1. oats + water/soymilk + a banana and/or raisins or apple or berries + peanut/almond butter + LOTS OF CINN! Pretty much errrrreyday. Keeps me full 3-4 hours i’d say!

And 2. I would really just love to get my studying done effectively, over finals week and leave plenty of time to relax in between….so that i’m not a stressed out mess!! gotta breathe. study hard. enjoy some down time and get ready for christmas at home!! yayy, LOVE YOU!

Betherann March 15, 2010 at 12:53 am

Those turkey enchiladas look amazing!

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