sugar free.

by Janetha on March 9, 2010

in meals,moves

yoohoo!

gee, now that i don’t have to do a marathon post of catching up, i am not quite sure what to write about! i am sure i will think of a thing or two ;)

today was a bit hectic at the office.  the other gal who runs the show alongside me is on a cruise and so i am trying to hold down the fort as best as i can.  i do have a couple other girls there, but for the most part i am the only one who knows how to do things around there and it is rough! luckily she is gone for just a week and not a month.. you should have seen me when she was on maternity leave! no bueno.

anyway, enough about that.. how about some food? that’s what you came for, right?

meals

breakfast was one of my favorites with a new twist!

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pb& j yoatgurt!

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this was 1/3 cup oats mixed with 1/2 scoop of vanilla protein powder and 1 cup dannon greek yogurt (which, by the way, is dirt cheap.. $2.79 for the same size container of oikos that is $4.99~ and it tastes decent!) topped with a dollup of mighty maple and a dollup of sugar free raspberry jam.

all mixed up.

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i had never tried smuckers sugar free jam until today.

image

[source.]

i was a little skeptical because i usually hate sugar free anything.. but when i saw that it was just 10 calories per tablespoon i decided to give it a whirl and it turns out i REALLY liked it! didn’t taste weird at all. definitely a keeper.

lunch didn’t come until five hours later. dude, yoats keep me full for SO dang long. love it! especially when i am busy.

egg wrap!

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this wrap was fantastic! the components:

  • 1 high fiber/low carb la tortilla factory wheat tortilla
  • 3 egg whites + 1 whole egg (microwaved & scrambled)
  • 1/8 cup tillamook cheddar (shredded & melted on top)
  • 2 TB heinz reduced sugar ketchup

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can you believe this whole wrap was only 263 calories? baller.

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the rest of the stats are: 29.g protein, 21g carbs, 12g fiber and 12g fat. and it kept me full for four hours. thank you, fiber.

the afternoon consisted of some top secret shenanigans. i came back to the office and had one of these:

image

[source.]

but didn’t take a photo, so i did a quick google image search and this image came up from emily’s old blog! so i stole it :)

you know, i used to really like the cookie dough balance bar.. but these days it just tastes really artificial and gritty and just “meh”~ i don’t think i will buy them again.

after work it was off to the gym!

 

moves 

lower body workout.

i went with a body for life style workout today, for old time’s sake.

  • 5 minutes/0.5 mile warmup on treadmill

QUADS:

move weight reps
bulgarian split squats 12# db each hand 12
weighted ball crunches 12# db on chest 50
bulgarian split squats 15# db each hand 10
weighted ball crunches 12# db on chest 50
bulgarian split squats 17.5# db each hand 8
weighted ball crunches 12# db on chest 50
bulgarian split squats 20# db each hand 6
weighted ball crunches 12# db on chest 50
bulgarian split squats 15# db each hand 12
weight ball-against-wall squats 15# db each hand 12 + a 12 second hold on last rep

 

HAMSTRINGS:

move weight reps
stiff legged deadlifts 25# barbell 12
jump squats body weight 15
stiff legged deadlifts 30# barbell 10
jump squats body weight 15
stiff legged deadlifts 40# barbell 8
jump squats body weight 15
stiff legged deadlifts 50# barbell 6
jump squats body weight 15
stiff legged deadlifts 30# barbell 12
stability ball ham curls body weight 20

 

CALVES:

move weight reps
laying leg press calf raises 100# 12
weighted woodchopper 15# db 10 each side
laying leg press calf raises 120# 10
weighted woodchopper 15# db 10 each side
laying leg press calf raises 140# 8
weighted woodchopper 15# db 10 each side
laying leg press calf raises 160# 6
weighted woodchopper 15# db 10 each side
laying leg press calf raises 140# 12
standing single calf raises body weight 12 each leg

 

ABS:

move weight reps
upper ab pulses on decline bench body weight 2 sets of 50
oblique twists on decline bench 10# plate 2 sets of 50
decline bench leg lifts body weight 1 set of 25

 

STAIRMILL:

minute # level details
0-1 6 double step with kick back
1-2 8 facing right
2-3 8 facing back
3-4 8 facing left
4-5 8 facing front
5-10 repeat minutes #0-5 see above

 

the end! super good workout, still feeling the burn, actually!

i recharged after my workout with a green monster.. roooar.

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  • 1 cup almond milk
  • 1 scoop vanilla whey protein powder
  • 1/2 frozen banana
  • handful of blueberries
  • 3 large and in charge strawberries
  • spinach
  • ice

ughhh i didn’t put the gums in (xanthan gum & guar gum) and i could totally tell a difference. the shake was just not as thick and creamy as i have become accustomed to!

ah well, moving on.

i also had the very last little bit of beek’s chia granola with almond milk~

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sooo.. out of granola. time to make a new batch. does anyone have a super good granola recipe they would like to share with me? come on now, don’t be shy.

after this i went and met up with some friends and we got pedicures which was super great and relaxing! i also handed out my spring colored cookies to  my friends :)

and now.. i am typing.. thinking of what i can eat.. and realizing this post is pretty whack. sorry folks, it’s all i’ve got tonight.

tomorrow should be more exciting. after all, it is waffle wednesday!!

see ya later alligators!!

Qs~

1. how do you feel about sugar free products? what are some of your favorites? usually i hate sugar free anything.. oh and don’t get me started on how disgusting diet coke is.. i hate that “fake” flavor. can’t stand splenda/stevia/etc.. but the smucker’s jam was pleasantly tasty! and i also like the reduced sugar ketchup.

2. favorite granola? this can be favorite brand or favorite recipe. ready, go!

xo. janetha b.

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{ 54 comments… read them below or add one }

Deb (Smoothie Girl Eats Too) March 11, 2010 at 7:51 pm

I have those sugarfree jams in every flavor and they rock: apricot, peach, strawberry, orange marmalade, the list goes on. NOM.

Hope your co-workers don’t read your blog as you are apparently the only one who knows what’s going on there :-) hahahaha

Reply

Stephanie March 11, 2010 at 8:29 pm

I can’t do sugar free things sweetened with splenda…they rip my stomach apart.

Also, you say the wrap is 263 calories, but when you calculate the calories according to the stats you posted (29*4=116; 21*4=84; 12*9=108), the total is 308. Just wondering…

Reply

Kristina March 19, 2010 at 8:28 am

That green smoothie looks good!!! Even without the gums ;p

curious your sets n reps? You tend to post a lot of exercises- they can’t all be 3 sets??

Hv a great day!!

Reply

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