tid bits.

by Janetha on April 14, 2010

in meals,moves

hey friends!  i am so glad you guys enjoyed my “moves” videos from my last post and nobody made fun of me ;) although some of you did mention that you liked my accent.. funny, i never really thought i had much of an accent!  i have never been told that i do~ except by my foreign friends who think “all americans sound like crap”.    i guess everyone does have an accent of their own, they just don’t know it because they are used to it.

today’s post is going to be on the shorter side (with lots of random tid bits) because i went to the last jazz game of the regular season tonight!  we are played the suns, who hail from averie’s home turf! next up are the playoffs!  my company snagged playoff tickets so i will be lucky enough to go to one of the games. any basketball fans out there?

anyway, onto today’s details.



meal 1: waffles with peanut butter protein fudge @ 8:45 AM


you heard me right. peanut butter fudge


for the fudge, i mixed one serving of EAS chocolate premium protein powder with a bit of water and 1 TB of PB2.


i toasted two nature’s path flax waffles and spritzed them with some ICBINB spray.


this honestly tasted like peanut butter fudge. it was delicious and protein-packed.  i topped each waffle with a nice, thick coating of fudge before devouring.


350 calories, 10g fat, 31g carbs, 34g protein

tid bit #1:

i got an email from health.com today that listed america’s five healthiest superfood combos and i wanted to share them with you!  each combo was paired with a description of why the foods work together along with a recipe.  i posted it all below :)


health.com prefaced this list by saying: “Our top 10 superfoods are delicious (and full of nutritious benefits) on their own. But for an even healthier, more powerful you, try these superfood combos.”

  1. Oatmeal Pancakes with Wild Blueberry Sauce:Morning energy booster: Try this great-tasting a.m. meal; the vitamin C in the blueberries helps your body absorb more of the plant-based iron in the oats.” recipe here!
  2. Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits: “Dark chocolate is rich in heart-healthy antioxidants, and recent research shows that wild blueberries are just as good at protecting your heart from damage as they are at protecting your brain.
    Put them together, though, and trigger even more heart-helping power: The flavonoids called catechins in chocolate, and flavonoids called quercetins in blueberries are thought to work together to keep your blood from clotting.”
    recipe here!
  3. Red Bean–and–Olive Oil Dip: Here’s a satisfying and slimming snack that can be a dip or spread: Beans and avocado are loaded with filling fiber—and the oleic acid in olive oil may trigger tummy hormones that increase the feeling of fullness between meals.” recipe here!
  4. Wild Salmon and Brown Rice Bowl: The compound sulforaphane in broccoli is a potential cancer-fighter—and you boost that power by as much as 13 times when you combine it with the selenium in salmon.” recipe here!
  5. Chocolate Chunk and Walnut Oatmeal Cookies: Supercharged snack: This amped-up cookie combines three of the best foods for women into one delicious treat.” recipe here!


all the recipes looked delicious and totally things i could work with to make BFL friendly, so i do believe i will be incorporating these suggestions into my meals in the near future! hope you do, too.

today we had a luncheon at work.  you may remember this if you are a long-time reader, but we have a few guys who work here and make the BEST authentic mexican food! grilled marinated carne asada, fresh salsa, cabbage slaw with lime, white corn tortillas, beans & rice.  quite the feast!


i was in charge of dessert and so i whipped up a couple of fruit pizzas because they are quick and easy.. just how i like it (TWSS).


you can see how i make my fruit pizza in this post.


just so you all know.. every time i make fruit pizza, people rave about it for hours. if you have to make a dessert for an occasion, i highly suggest this one.

i am sticking to my BFL challenge and so i skipped a lot of the eats and treats from the luncheon today and used my leftover grilled chicken and couscous from last night to create my own mexican-inspired plate.

meal 2: spicy chicken and cabbage couscous bowl @ 12:00 PM


this was delicious and SO spicy.  that home made salsa is on fire!


it ended up being a delicious combo of flavors. i am a big fan of throwing a bunch of stuff in a bowl and calling it lunch.

tid bit #2:

a couple lovely ladies out there in blogland have made their own variations of my apple cinnamon protein coffee cake and i wanted to share their glorious creations with you!

monica from run, eat, repeat posted her version in this post.


erica from itzy’s kitchen posted her version in this post.


jayme from jayme bakes posted her version in this post.


check these ladies out! they know how to bake!

work was pretty busy today and that is always a good and bad thing. on the good side, the day whizzes by. on the bad side.. i leave the office feeling like i still have SO much to do! oh well, still two more days of the work week, right?

i wasn’t starving for meal 3, but i knew i had to have a little something before heading to the gym, so i kept it light and simple.

meal 3: english muffin with greek yogurt peanut butter mousse & maple pecan butter @ 3:00 PM


not the most aesthetically appealing snack. it was one western bagels alternative english muffins, toasted, and then i topped one half with 1/2 cup oikos+1/2 scoop vanilla protein powder+1 tsp PB2 and the other half i topped with susan’s maple pecan butter because today just so happened to be national pecan day!


~250 calories, 5g fat, 23g carbs, 29g protein



after this snack i worked for another hour, then went home and changed for the gym and did a quick 20 minute HIIT on the treadmill:

minute # speed (MPH) incline
0-1 6.0 0
1-2 6.0 0
2-3 6.5 0.5
3-4 7.0 0.5
4-5 7.5 0.5
5-6 8.0 0.5
6-7 6.5 1
7-8 7.0 1
8-9 7.5 1
9-10 8.0 1
10-11 6.5 1.5
11-12 7.0 1.5
12-13 7.5 1.5
13-14 8.0 1.5
14-15 6.5 2
15-16 7.0 2
16-17 7.5 2
17-18 8.0 2
18-19 9.0 0
19-20 2.0 0

’total distance: 2.31 miles.

you may recognize this one, it is my go-to 20 minute HIIT. i made that move page back before i made tables! this version above is a tad easier to understand.

tid bit #3:

remember how i told you guys my 15,000th comment was coming up, and the lucky 15,000th commenter would win a special giveaway?  well, the other day, it happened!


want to know who it was?!?!


julie from peanut butter fingers! congratulations to her. i am going to be mailing off the goodies in her prize pack this weekend :)  i love doing random giveaways.. and also just sending random things to people.. it makes me smile.  have you guys heard erica talk about BAoK? (blogger acts of kindness)  if you haven’t, please go check out her post about it here!

after the gym i had to be speedy and get ready for the game.  it didn’t start until 8:30 but i wanted to be sure to have time for dinner. it is all about the food, people!

i am pretty proud of the fact that i can shower, wash & dry my hair, do my make up and manage to throw on some clothes in twenty minutes flat.  that is dang good for a girl with long hair such as myself.

meal 4: grilled muenster, almond butter & pear sandwich + protein frosty @ 7:30 PM


this was too good to not eat again! i used the last of my muenster and the last of my pear. savored every last bite!


for the protein part of the meal, i took a protein frosty on the go!


dinner totals: ~380 calories, 13g fat, 36g carbs, 36g protein

then it was off to the jazz game!
IMG_0035 IMG_0031

during the half time show they did a tribute to larry h miller, who passed away last year (he owned the jazz).. and they dedicated the court to him. it was pretty cool!


we just got home from the game.  guess what?


we lost! sad face.  i am not as torn up as poor little marshall is!  oh well, we are still going to the playoffs :)

tid bit #4:

kombucha giveaway winners announced!

i used random.org to select THREE winners from the 174 entries.

winner 1: #19


April 11, 2010 at 10:36 am | #19

Ya know, I had the same experience as you! I tried it for the first time a few months back and it just didn’t do anything for me. I probably only drank about 10 sips. It just tasted too vinegar-like.

I’d love to give it another go- maybe a different flavor would change my opinion!


winner 2: #54


April 11, 2010 at 1:05 pm | #54

i do :) i think i like the trilogy flavor best, although i haven’t tried them all due to the price tag… my budget doesn’t always allow for such indulgences all the time :( anywho, i love the taste and while i’m with you on drinking my calories, i think this does so many positive things for me it’s worth the minimum intake!

winner 3: #23


April 11, 2010 at 10:41 am | #23


i love kombucha for the taste and the many benefits such as healthy skin..i have bad acne issues and i swear it helps clear my pores and just leaves me feeling rejuvenated!

congratulations, ladies! please email me your mailing addresses and i will get your kombucha coupons to you ASAP. thanks to everyone for entering! there will be another kombucha giveaway in the near future :)

since it is way late, i didn’t want to have anything too heavy for meal 5, but i don’t like to go to bed on an empty stomach.

meal 5: 1/2 cup kashi go lean & splash of almond milk @ 12:30 AM (eep!)


80 calories, 1g fat, 15g carbs, 7g protein

i need to go to bed!!!!!!!


and apparently, judging from this photo, i need to get my engagement ring resized again. it is always falling down to the side like in the photo. i just don’t want to give it up for the week it takes to resize! haha. maybe i should just start eating a boatload of salt so my fingers swell…

tid bit #5:

susan is the coolest person i know!  i got this awesome HOUNDSTOOTH CUP HOLDER in the mail today!


THANK YOU, LADY! she knows me too well :)

i know that i typically do two question tuesdays but it is nine minutes to 1 AM. sorry, not this week.

also, i won’t be back tomorrow since it is guest post thursday but i do have something lined up for everyone to enjoy!  make sure you tune in and let my guest poster know what you think!!


1. what is YOUR go-to cardio workout? there has to be one thing you always fall back on if you just aren’t feeling creative when it comes to cardio.  is it running outside? the elliptical? rowing machine? swimming? let’s hear it!

2. favorite sport to watch? how about favorite sport to play? my answer is snowboarding on both parts. but i also like to watch gymnastics and diving. sure wish i could participate in those two! 

xo. janetha b.

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Jenna @ Healthy. Happy. Well. April 15, 2010 at 1:54 pm

Those waffles are intense! Count me in for anything with nut butter toppings!

Lazaro April 15, 2010 at 2:18 pm

Saw your profile on another page. Glad I read your informative and well-written blog. Look forward to following you here. Have a great night. Cheers!

snackface April 15, 2010 at 2:38 pm

Gahhhhh I NEED pb2. I’ve been saying this for at least a year now. I’ll have you know that I brought Greek yog back to my fridge because I needed yoatgurt. Love.

You know there is only one type of cardio I do: elliptical. Well, that and copious amounts of walking and dancing. I was going to take this to a dirty place, too, but I’ll refrain.

I don’t like watching sports. Oh wait! I do enjoy watching tennis for, like, an hour. The only sport I really enjoy playing is golf! I’m just not that sporty!


homecookedem April 15, 2010 at 3:39 pm

Hey Janetha!! I am going to have to start making that protein fudge. I have all the ingredients. I’m running low on PB2, but just ordered some peanut flour from byrd mill, you may have heard of it from Smoothie Girl Eats Too. I’m pretty excited about it!

My go to cardio has always been running. I mean you don’t need anything for it except a pair of running shoes! Love that!! But lately, I’ve really been loving at home tabata workouts. I really hope those are good for BFL, because I’m actually kind of enjoying them. I like being done with my workout fast.

BroccoliHut April 15, 2010 at 4:15 pm

I am SO making that peanut butter fudge ASAP. Looks amazing!

Mary @ What's Cookin' with Mary April 15, 2010 at 4:52 pm

Holy YUM, I’m diggin’ that chicken bowl !!

My favorite go-to cardio in riding my bike… I love being able to get a great lower body work out and get my heart pumpin’ all while outside.

My favorite sport to watch is MMA. ;)

mom April 15, 2010 at 4:58 pm

well I’m bummed, i never win anything :( – maybe I am exempt due to the whole relation thingy huh?!

You and Marshall look SO cute in those photos – sad for the Jazz too but playoffs are A-ok.

Oh the Mexican feast looks TOO good – I should have dropped by.

Love you love your blog! xoxo

Jennie April 15, 2010 at 5:37 pm

I recently found your blog and this is my first time posting.

We love watching the Suns and the Coyotes. Both our teams won last night! Yay Phoenix! Sorry…Jazz. :)

Jena April 15, 2010 at 6:54 pm

I love how you say this post was gonna be short and it ends up being a book! But hey… The more the better J!!

Barbara April 15, 2010 at 9:11 pm

You are beautiful and so photogenic! I am am ‘ellipticizer’. As in GET OFF OF MY MACHING crazy about them. I need to branch out and challenge myself!

Foodie (Fab and Delicious Food) April 16, 2010 at 5:56 am

Love that fruit pizza! What a fun dessert!

julie April 16, 2010 at 6:51 am

WHY on earth do i always read blogs while i’m eating breakfast. i should read them BEFORE i eat breakfast so i know to make ridiculous good looking things like protein syrup fudge (even though i don’t have pb2) and waffles (which i also don’t have but am going to get at tjs right now) and other delish things

i want to make fruit pizzzzzzzzzzzzzzaaaaaaaaaaa!!!!!! i gotta find an occasion to make it :)

Ildie April 16, 2010 at 8:06 am

That peanut butter fudge concoction looks amazing. I need it in my life. Too bad PB2 is still behind with their shipments. Sis and I have been waiting for over 2 months now. New rumor is they will have all order filled by April. THEY BETTER! :)

1. I’m an ellipticaling fool. I do it after every strength workout for about 30 minutes.

2. I honestly don’t get into ANY sports. Maybe some speed cooking. HA!

ksgoodeats April 16, 2010 at 9:51 am

Oh goodness, that peanut butter fudge looks amazing! Great combo!! My friends and I used to have fruit pizza parties. We would get together just to make and devour fruit pizzas, haha!

I like to watch hockey but I used to love basketball a few years ago. Sports come and go in waves for me!

Alyson @ Nourished Fitness April 16, 2010 at 5:11 pm

Go-to cardio workouts these days are boxing and spin classes. Favorite sport to watch is definitely college football, favorite sport to play.. I only ever did gymnastics, but I wouldn’t say that’s my favorite anymore.. I cheat on this question :p

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