april goals, a week late.

by Janetha on April 7, 2010

in meals,moves

hey, friends! welcome to the second (and better, in my humble opinion) half of the work week. it is all downhill from here :)

I JUST REALIZED MY WEDDING IS 100 DAYS FROM TODAY. eep. scary? not at all. nerve wracking? definitely. exciting? YES.

it was great hearing about all of your different stories regarding your education, degrees and what your aspirations are in life.  it is amazing how many different paths there are to take when it comes to schooling.. and not a one path that was mentioned was the same as another.

also, the results are in.. raspberry jam is the most favorite among those of you who chimed it.

meals

this morning started with, what else, a waffle. i don’t remember the last time that i let a wednesday go by waffle-less!

meal 1: waffle topped with PB mousse & egg whites topped with ketchup @ 8:45 AM

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277 calories, 5g fat, 23.5g carbs, 33.5g protein

okay, i promise that this meal tasted better than it looks! i wasn’t able to take photos right away, and consequently the toppings on both the eggs and the waffle got all sorts of melty from the heat of the food they sat a top!

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for the eggs, i microwaved 3/4 cup of egg whites for 5 minutes on half power and topped them with heinz reduced sugar ketchup.

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for the waffle, i used one nature’s path flax toaster waffle and topped it with a mix of 1/2 cup oikos 0% greek yogurt + 1 TB of PB2.

i promise there was a waffle hiding under there!

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my PB2 stash is depleting quickly. word on the street is that the company who makes it has it on back order. eep. i better be able to replenish my supply when necessary.. or else.

the first half of my work day flew by! it was lunch time before i knew. it.

meal 2: savory oats @ 12:00 PM

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since i didn’t have oats for breakfast, i decided to get some quaker lovin’ in for lunch.  can you guys believe i didn’t try oatmeal until august of 2008?! the horror.

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this bowl was 1/3 cup oats cooked with 1 cup water and a pinch of salt, on the stovetop, until all water was absorbed.  i then topped the oats with 1/2 cup of browned ground lean turkey (which i had leftover, no.. i did not brown the turkey at work. i do have a stove top but there are lines that i draw~ and browning ground turkey at work is one of them!) mixed with one wedge of laughing cow light,  two types of salsa and the best part: an egg!

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350 calories, 11.5g fat, 28g carbs, 32g protein

i tried to do an over medium egg but i don’t have the right pan here at work, so it ended up as a semi-scrambled egg. it was still super delicious. i love savory oats and honestly do not remember the last time i enjoyed them!

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looks disgusting, tastes amazing.

meal 3: banana protein mocha & 1/2 of a luna bar @ 3:25 PM

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one pack of jay robb+1/2 of a frozen banana+black coffee, blended in the magic bullet.

i kept meal 3 light because today was a cardio day and i hate doing cardio on a full stomach. plus, i’d been wanting to try out the jay robb protein powder that sami so graciously sent me!

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i haven’t ever tried jay robb (i know, the horror, and i call myself a blogger) and i was pleased to see the great stats:

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my thoughts? delicious! i will be purchasing jay robb chocolate whey protein the next time i need some more chocolate protein powder. loved it.

this shake was super low cal (170 calories) so i bulked it up a bit with half of this dude:

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meal 3 totals: 260 calories, 2g fat, 30g carbs, 30g protein

moves

like i mentioned, today was a cardio day. i have been loving the fact that i can run again thanks to my new asics running shoes, so i went ahead and ran some more!  gotta keep up on that mileage goal, right?

here is my HIIT workout of the day. i have dubbed it the 4×5 HIIT because there are four sets of five minute intervals. check it:

minute # speed (MPH) incline (%)
0-1 6.0 0
1-2 6.5 0
2-3 7.0 0
3-4 7.5 0
4-5 8.0 0
5-6 6.0 0.5
6-7 6.5 0.5
7-8 7.0 0.5
8-9 7.5 0.5
8-10 8.0 0.5
1011 6.0 1.0
11-12 6.5 1.0
12-13 7.0 1.0
13-14 7.5 1.0
14-15 8.0 1.0
15-16 6.0 1.5
16-17 6.5 1.5
17-18 7.0 1.5
18-19 7.5 1.5
19-20 8.0 1.5

total distance for the 20 minutes was 2.31 miles.

i continued to walk at 3.0 MPH & 15% incline for 25 minutes while reading.

total distance: 3.5 miles. max HR: 176, ave HR: 141.

after my workout i went home to shower and ponder the possibilities for dinner. i didn’t have any leftovers and wasn’t in the mood for pasta again, so i dug into the cabinets to see what i could come up with.

meals

meal 4: garbanzos+cottage cheese+ranch+veggies @ 7:00 PM

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it had been ages since i had my old favorite mixture! luckily i had all the ingredients on hand so it was a no-brainer for dinner.

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i mixed 2/3 cup garbanzo beans and 2/3 cup low fat cottage cheese and i upped the veggie and color departments with roasted asparagus and red bell pepper.

secret ingredient:

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mixed it all together and dinner was served in a snap!

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310 calories, 5g fat, 36g carbs, 32g protein

did you guys think i forgot about national coffee cake day today?  no way. not me! i had a square of my apple cinnamon protein coffee cake about an hour after dinner.

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179 calories, 6g fat, 17g carbs, 14g protein

poor pups thought they were getting a treat! sorry guys.

ummm.. this coffee cake wins at life. i only have one square left!

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i will be making another batch tomorrow. different flavor.

well.. i just got done whipping up some white & dark chocolate coconut blondies using angharad’s recipe she posted today. no, not for me, i will be taking them to the office. they are still cooling but i will snap a photo and show you in my next post!

today’s ratios have clocked in at a protein/carb/fat breakdown of 41/39/20. wow! i am pretty proud of my ability to balance my meals out without having to plan ahead. once you eat BFL style long enough, it just comes naturally.  FYI, i have eaten about 1400 calories so far today and will consume about 200-300 more for meal 5. i get a lot of questions about calorie intake so i thought i would mention that. i don’t really care how many calories i eat.. just as long as my macros are balanced and my body feels full :)

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fun stuff!

check out this list of the 43 most mispronounced foodie words (thanks for the link, shannon!)  are you pronouncing escargot, paella and sriracha correctly?

the one that irks me the MOST on this list is “espresso”~ i hate it when people throw an “x” into the mix and call it “expresso”.. um, wrong!

the one that i used to be guilty of myself is “quinoa”.. i used to say “qwi-no-ah” until my mom was talking about it one day and said it the correct way: “keen-wah”!!  (you may recall a post i wrote way back when, talking about this.)

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i came across these great tips/strategies for cutting fat and leaning out. a lot of what i read i already knew and do the tips myself, but i thought you guys would find these strategies interesting so i wanted to share them with the class:

(copied & pasted and edited to make shorter)

Do the following NINE (the article says ten but he skips one) strategies to your program to push your metabolism through the roof. These are time-tested suggestions, and you’ve got nothing lose by trying them … ‘ cept a boatload of fat – and faster than you thought possible.

STRATEGY 1 : Eat Enough Protein Daily

Some nutrition gurus will tell you that eating anything at all will boost your metabolic rate – its called digestion. Yet of three macronutrients, protein boosts that rate the most ( up to 200 calories per day ) , since it requires a great deal of energy to digest and absorb. Amino acids are much harder to break down than fats or carbohydrates. This doesn’t mean, however, that you need megadoses of protein. According to research, ingesting more than 1.5 grams per kilogram of bodyweight will not in fact result in improved metabolic response.

One efficient way to figure out your (rough) daily protein need is to take your goal weight and then multiply that number by .8 grams.

After monitoring the effect for approximately four weeks, adjust intake as necessary. If you seem to have reached a plateau in fat loss or muscle gain increase protein intake slightly. If you’ve gained a little fat, decrease protein intake slightly and monitor for another few weeks

STRATEGY 2 : Eat Five or Six Meals a Day

There are a number of metabolic benefits to holdings a strict routine in regards to your meal intake. Elevated insulin levels inhibit fat burning, but eating on a multi-meal schedule stabilizes blood sugar and thus insulin levels. Eating regularly also helps your liver and muscle tissue store glycogen more efficiently, which prevents the body from utilizing hard-earned muscle tissue for energy. Additionally, improved glycogen efficiency allows you to recover better from training.

While eating six times per day allows your furnace to keep burning fat, the periodicity of meals keeps your body’s nutrient stores at optimal levels. So when you start pushing hard under the iron, you’ll be able to keep performance levels high even though you’re on a fat-loss plan. Your body will have adequate nutrients in reserve for you to train effectively.

Because your body processes macronutrients more efficiently on a six-meal-a-day plan, fat moves through the system more rapidly. Hence, less fat is stored or absorbed, while much of the remainder is sent to the porcelain god.

Once your body has become accustomed to being fed this regularly and this efficiently, it will signal hunger almost to the minute every few hours.

STRATEGY 3 : Don’t Miss Workouts

Studies show that hard weight training can elevate calorie burning for several hours after you’ve left the gym . However, for this effect you need to keep rest time between sets brief, that is, one minute or less. If you’re doing singles or below –six-rep sets that require several minutes’ rest time, you will not experience the same elevated metabolic rate post-workout.

STRATEGY 4 : Eat a Variety of Carbs

Just Because you know which low energy-dense carbs (squash, cucumber, celery, lettuce, etc.) to eat on your shredding plan, don’t become maniacal with types and amounts. You already know that the body’s response to lack of variety can be stagnation and plateaus. Just like you need to switch up your workouts, you also need to switch up your food.

If you want to continue shedding adipose tissue, you can’t allow the body to get contented with the status quo. Just as you manipulate growth with training adjustment, you should do the same with carb manipulation. Keep the metabolic furnace revved by consuming sweet potatoes, brown rice or yams instead of white rice or baked potatoes, brown rice or yams instead of white rice or baked potatoes. Double up on salads and water-packed vegetables, which require a lot more digestive energy than they themselves contain. Avoid limiting yourself to the same-old same-old carbs.

STRATEGY 5 : Carb Deplete Occasionally

Most fat-loss programs reach homeostasis – that is, the body finds a rhythm and sticks to it. But often, this rhythm means yet another weight-loss plateau . To avoid such stagnation, do a low-carb day or two every two or three weeks.

When carb intake is reduced so dramatically, the body will start hunting for alternative energy sources, and in the process the shock to the system will pull the body out of its homeostatic state. As soon as you return to your normal carbohydrate intake levels, the glycogen-depleted tissue will quickly absorb the newly arrived glycogen, sucking it into the cells for energy. Your metabolic rate will jump a notch or two and you’ll be back in a hyped fatloss mode.

Do not try this if you are diabetic or suffer from periods of hypoglycemia. Low-carb days can lead to irritability, anxiety and other such problems, so pick your low-carb days wisely.

The last few meals of the day should be high in low-energy-density carbs. Among all types of high-water-content carbs, you can pack in all of the green salads, squash, zucchini, celery, cucumber and asparagus ( you’re on a fat-loss plan so don’t whine about the smell ) you want for your last two meals of the day. They fill you up, provide enough fiber to improve transit time of food through, and out of the system more rapidly ( minimizing it’s absorption ) and hype the body’s overall metabolic response.

If you want to eat heavier, less waterpacked, carbs, do so during the first three or four meals of the day. This way, you’ll load the system with plenty of glycogen early on in the day and your training efforts won’t suffer

(*janetha here.. where did strategy six go??*)

STRATEGY 7 : Vary the Amount of Carbs

As noted earlier, the body loves homeostasis, because that’s the place where it needs to do just enough work to get along. Feed it same amount of carbs daily, and you risk slowing down fat loss. In order to keep the system surprised, occasionally shock the body by lowering carb intake one day by a couple of hundred calories, increasing it by 300 calories the next day, dropping it again by 400 to 500 calories the third day, and them return to your normal carbohydrate level on day four. The body will respond by adapting – that is, it will continue to lose fat.

STRATEGY 8 : Hydrate often

Without adequate fluids, the body simply cannot convert carbs to energy efficiently. Since 70 percent of muscle tissue is water, it relies on consistent hydration to keepfunctioning, and when you’re depleted of fluid, the muscle cells simply cannot load up with energy nutrients or amino acids. Not only will your training suffer during your fat loss plan, but the process of the breakdown, especially from under the skin, relies on hydrolysis. That is, if you want to lose fat, you have to keep the body well hydrated.

So, avoid becoming dehydrated – if you’re thirsty, you’ve just reached the initial stage of dehydration and have slowed down your fat loss. At the very least, drink fluids immediately. Better still, drink water throughout the day to stay well hydrated.

STRATEGY 9 : Eat Breakfast

Never, ever skip breakfast, arguably the most important meal of the day, especially when you want to hype your metabolism and keep losing fat. Research shows that those who eat breakfast lose more fat than those who skip meal. According to Barbara Rolls, nutrition professor at Penn State University and author of The Volumentrics Weight Control Plan, says, “ Your metabolism slows down during sleep, and it doesn’t rev back up until you eat again, “If you wait until midmorning or lunchtime for your first meal of the day, your metabolism won’t kick into high gear until then. You need to stoke the furnace immediately upon rising, or if you work out first thing in the day, eat within 90 minutes after the training session.

STRATEGY 10 : Have a Cheat Day

While it seems counterintuitive and counterproductive in this manner, the cheat day allows you to eat with relative impurity scrambled eggs, bacon, pizza, ice cream, hamburgers, the works.

Of course, even with a cheat day there are basic guidelines. As the day moves forward, your food choices should become cleaner and cleaner. That is, if you start the day with bacon, eggs and pancakes, for example, your mid-day meal may be pizza or burgers and fries, but dinner should be something like sushi or a lean steak with baked potato (no sour cream) and veggies.

What this approach does is tell your body that the famine is over and that it should stop hoarding fat, especially around the viscera. With these signals, the body launches into a heightened metabolic state. What you must do on the day after cheat day is jump right back on the fat-loss bangwagon, train hard, and you’ll find that you’ll continue to move closer and closer to your shredded desires.

[source.]

great list, right? i thought so too. i do all of the strategies listed above except for carb depleting (#5) and carb cycling (#7) but i have thought about doing it and it may be something i implement in the future. you may remember my post on carb cycling awhile back.

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GOALS!

SO. i have been mentioning that i was going to talk about this month’s goals! but here we are on the 7th of april and i haven’t talked about them yet. but no worries, the goals for the month have been SET.. just not blogged about. so, i thought i would go ahead and share my april goals here on the blog.

  1. blog goal: create more “meals” aka recipe pages. my recipe page has been lacking lately. while i cook things day in and day out, i often times do not create a page for each recipe.  my goal is to add one a week. this week i made the apple cinnamon protein coffee cake, so the goal is going well so far.
  2. blog goal: create more “moves” pages. same story as goal #1. i haven’t added to my moves section in a LONG time, but i am always making up new routines. i posted a page for my 3-2-1 heartrate blastoff HIIT, which takes care of this week’s page in the moves section.
  3. financial goal: put $500 into savings. we are going to have to start paying a mortgage right quick. and i will still be paying rent until july. in order to bulk up my savings account, i had to implement a savings goal.. which means less grocery money and ZERO new clothes money. that’s ok, i think the whole house thing will be worth it ;) so far i have put $125 away. with 1/4 of the month being over, i am right on track!
  4. wedding planning goals: find a printing press for the invites, book the cake baker, order the bridesmaid footwear, complete the gift registry, get engagement photos taken, work out furniture rental and linen details. i think this is all do-able. i can’t believe that my wedding is just over three months from today. holy balls.
  5. fitness goals: work out 6 days / week, three days of cardio and three days of strength training. so far, so good!
  6. eating goals: reduce BLTs (bites, licks, tastes), reduce sugar intake, increase variety. i need to work on keeping my hand out of the cereal box. and no more easter candy nibbles. i am working on creating more meals that aren’t ALWAYS chicken or lean ground turkey. i am thinking i need more fish, different grains, new recipes.. this one is a work in progress.
  7. education goal: meet with advisor at the university. yep.. need to do that STAT.
  8. intellectual goal: read one book this month. yep.. i should probably start this one so i can finish it.
  9. blog goal: complete all pending product reviews. little do you guys know, but i have about 5 products to try out and review. major slackage on my part! at least i did get my mezzetta review done last night.
  10. sleep goal: get 7 hours of sleep each night. this is hard for me. i am trying.

there they are! my april goals. i will check back in on them in a couple weeks.

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this post has become rather lengthy, so i am going to stop rambling now :)

i will NOT be back tomorrow, since it is guest post thursday, but i do have a great post lined up for everyone and i am still trying to get an upcoming giveaway typed up.. so look forward to that.

Qs~

1. what are you goals for the month? how are they coming along? see above for mine.

2. are there any foodie words that you mispronounce or that you used to mispronounce and now say correctly? my word was “quinoa”.. and truth be told, although i know how to SAY it right, i still say it wrong in my head!!

xo. janetha b.

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MelissaNibbles April 8, 2010 at 8:50 am

Great goals and thanks for the tips. I do most of them and recently started the one where you eat less carbs at night. It makes sense I guess because you don’t need tons of energy to sleep right? Have a great day!

actorsdiet April 8, 2010 at 8:59 am

when i was a kid i grew up with my mom saying “scannion” instead of “scallion.” i had to learn late in life.

april April 8, 2010 at 9:02 am

I’ve been doing some nontraditional carb cycling and I really like it! Thanks for the tips!

freckledfoodie April 8, 2010 at 9:29 am

I have GOT to try PB2. I’ve been wanting to get some for so long now.

SOOO glad you loved Jay! It’s seriously like a milkshake.

NOMNOMNOM. I’m totally making some cottage cheese/ranch/broccoli slaw mix tonight for dinner. You’re making me crave it!

Goals for the month? I’m trying to cut back on my diet mt. dew obesssio & make your protein cake.

Mispronounced? Oikos. Quiona. Fage. I know. Foodie fail. haha.

Graze With Me April 8, 2010 at 10:07 am

My boss always says jala-peen-no (not jala-payn-yo)and chi-polt-tay. I could smack him!!

Love those tips and it actually occurred to me that I carb-cycle all the time, I just didn’t know it. Strange. I think the only things I don’t focus on are carb depletion and scheduling workouts. I guess I don’t have a cheat day, more like I treat myself a little when I need it.

I still say quinoa and Fage wrong in my head too…

jaymebakes April 8, 2010 at 10:11 am

awesome strategies! love love love.

also, i know i am realllyy late on this one, but holy hannah, i like the looks of your protein coffee cake! i’m between making protein muffins and your protein cake this weekend. decisions decisions.

my goals are really similar to yours haha. cut down on the BLTS (i have to add S for sips on to the end, because i always steal beer or chocolate milk), add more recipes, work out lots, save lotttts.

p.s. i have no idea how to say fondant. i’ve said it ‘fon-don’, ‘fon-dant’, and ‘fon-dont’ and no one has corrected me.

Gabriela (froyolover) April 8, 2010 at 10:27 am

Terrific post, Janetha!
Delicious eats and pics, as always. YAY for Waffle Wednesday and for cottage cheese mixes!
:D
Oh, and thanks for sharing the weight-loss tips. So useful!
The word I always mispronounced?
Veggies.
I used to say “Veg-gies” instead of “ve-g-es”.
Hahahahaha – Oh, well :P
Have a wonderful Thrursday, girl!
Brazilian XOXO´s,
Gabriela

Kate April 8, 2010 at 11:07 am

great. now i’m really hungry. especially for a waffle. thanks a lot, Janetha :)

Gabriela @ Une Vie Saine April 8, 2010 at 11:56 am

Your wedding is coming up so soon…my brother’s is the same month!! I’m not even going to attempt to pronounce srinacha…it just won’t happen.

I love your goals for the month!! Wish I was organized enough to make a list, haha. My main goal for April is to get more protein, though!! Hope you’re having a great day!

Katey April 8, 2010 at 12:02 pm

HEY!!!!!!!!!!!!!! I have still been reading EVERYTHING…. e.v.e.r.y post! congrats on getting engaged! you will make a BEAUTIFUL bride!! :D :D :D

lowandbhold April 8, 2010 at 12:23 pm

I can’t wait to see the new coffee cake flava!

1. My goal for the month was to reduce the amount I spend on groceries. So far so good since I’m sick and have no appetite. Not exactly how I wanted to accomplish the goal though.
2. I don’t know if this counts, but I think it’s way more fun to pronounce spatula like spu-TOO-la. I got it from my brother. I do know how to say it correctly though.

Love your goals!

homecookedem April 8, 2010 at 12:27 pm

How exciting about your wedding being only 100 days away!! Don’t stress b/c it will all get done and it will be LOVELY!! :)

Your waffle looks so good! And so do your savory oats. Dulce de Leche is my favorite Luna flavor I’ve tried!!

Your April goals sound awesome!! I’m all about goals and trying to reach them too. My main goal is to fit better in my clothes and stick with my BFL inspired program for 10 and a half more weeks. I want to have a hot bod by summer, haha! ;) A little shallow, haha?!

Lori (Finding Radiance) April 8, 2010 at 1:07 pm

100 days away – that means double digits left starting tomorrow :D

I love Jay Robb, only I wish he weren’t so spendy. I swear I am going to need to take out a home equity loan to support my protein powder habit…..

Meg @ Be fit Be Full April 8, 2010 at 1:17 pm

Great strategy tips! Numbers 9 and 10 are my favorite. And I totally had to google “quinoa” the first time I cooked it. I wanted to pronounce it phonetically when I posted about it :)

Tamizn April 8, 2010 at 1:24 pm

I don’t know why but savory oats kinda scare me but yours look fab! The cake oooooooooooo the cake that bad boy needs to get into my life! x x

Kailey (SnackFace) April 8, 2010 at 2:01 pm

OK, only you have the power to make me want to buy cottage cheese when I’ve been trying to cut back on the dair.

I’m crashing your wedding, btw. So watch out. (You’ll be able to hear the Lil’ Wayne a mile away.)

My goal for the month: APPLY FOR DAMN JOBS AND GET A DREAM JOB!!! No big.

You know what I said incorrectly before? Acai and tempeh. It’s “ah-sigh-ee” and “tehm-pay.” Learned that at VegNews!

Hope you have a faaaab Thursday! Love you! xoxoxo

jqlee April 8, 2010 at 2:59 pm

Longest post ever girl! Haha. But as usual, its filled with lots of good eats, workouts and FUN AND INTERESTING facts. I found that number 5 of the article was interesting, deplete all carbs on occasion. Interesting…

JayRobb is gooood! Glad you liked it. My fav so far is the tropical paradise one. It tastes like a smoothie even if you don’t add anything to it! And how the heck do you eat a 1/2 a luna bar. That’s mega self-control girl, go you!

One goal for April (one week late) is to not eat processed foods. I’m going to try to eat only fruits, veggies, yogurt (only processed thing I’m going to eat), oatmeal and eggs. That’s it.

BroccoliHut April 8, 2010 at 3:35 pm

Looks like I need to get me some ranch seasoning, ASAP.
My goals for this month (and next) are to eat more protein and fewer added sugars. I want to eat clean, basically.
I still say Fage wrong–even though the package says “Fa-yeh” I will always say Fage.

thewhatkateateblog April 8, 2010 at 3:52 pm

100 days! You must be getting so excited! I love the tips especially the hydrate, definitely need to be more on top of that.

Deb (SmoothieGirlEatsToo) April 8, 2010 at 7:30 pm

Hey! Love me some Jay Robb. The tastiest and fluffiest powder around. I broke down and bought some myself. $$$$. Sigh.

Interesting about the carb depletion and cycling. Thanks for taking the time to copy that (and yah #6, wtf?)

Goals: ugh. I have 17 guest posts to write- in a week. and pack and take my dad to a million doctor appts and tests. and write my own post or two. and try not to go crazy. How’s that for a goal.

I still can’t pronounce FAGE, so i buy Voskos so that I don’t have to embarrass myself (and it’s cheaper) :-)

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