what i learned today.

by Janetha on May 18, 2010

in meals,moves

happy tuesday!

man.. may is flying by. it is only two weeks until my birthday. i swear i was just talking about how my birthday was a whole month away, wasn’t i?

today’s post is all about lessons learned.  don’t you love how we never stop learning? i think it is pretty astonishing that our brains can learn more and more on a daily basis and yet we can wake up the next day, ready to learn more! i also find it crazy that you can go from SO hungry to SO full in a matter of seconds.. but that is a story for another day.


today i learned that leftover ground turkey is a smart way to supplement more protein into my breakfast.

meal 1: 3 egg whites + 3 oz ground turkey + 1 TB reduced sugar ketchup & 1 alternative brand english muffin + ICBINB spray @ 8:30 am


for the eggs, i simply sprayed a dish with cooking spray, put in the whites, microwaved them on 50% power for 3 minutes.


took them out of the microwave and added the ground turkey, popped it back in the microwave for about a minute on full power.


once the whites were cooked through, i scrambled it all up, put them in my breakfast bowl and adorned them with ketchup. voila!


oh. and then the muffin.


the last of the bunch! i don’t think i will buy these again. while they have great stats:


i don’t care for the flavor much. i prefer the alternative brand bagels OR a thomas whole wheat english muffin.


meal 1 totals: 275 calories, 37g protein, 17g carbs, 7g fat

today i learned that there are actually specific times of the day that you should take your vitamins! did you know that? check it out:

When Should You Take Your Vitamins?

Making taking your vitamins part of your daily routine can help you remember to take your supplements every day. But what time of day should you take your vitamins and supplements? Well, it depends on what specific nutrient you’re taking. Most vitamins are ingested best with food, which makes it easier to remember to take them. Taking vitamins with food may also help prevent nauseous or queasy feelings. Some people believe staggering them throughout the day promotes digestion and assimilation of the nutrients. Each supplement label will tell you whether it can be taken on an empty or full stomach, but here are some general tips to keep in mind.

  • Start your day off by taking your multivitamin and mineral in the morning, unless you’re taking both fiber and a multi with iron. This way you’ll give your body all the nutrients it needs to function throughout the day.
  • If you’re supplementing both fiber and iron, take fiber first and on an empty stomach. Fiber can prevent iron from being absorbed.
  • Fat soluble vitamins A, D and E need nutrients from food to break down properly and be fully absorbed.
  • Take calcium supplements before bed because calcium is utilized at night and can help you fall asleep.
  • Split up vitamin C supplements throughout the day because it’s a water soluble vitamin. Just don’t take it before bedtime because it can keep you awake.
  • Take digestive enzymes with meals for best effects.



today i learned that sweet potatoes go with anything and everything. seriously. this just in: they are the most versatile carb on the planet.

meal 2: sweet potato salad + spicy hummustard dressing @ 12:45 pm


this was a super simple lunch.


i topped about 2 cups of salad greens (that had red onion, radishes, cucumber and avocado) with 1/2 cup low fat cottage cheese and a sliced baked sweet potato.  i then topped it all with a dressing made with 1 TB sabra classic hummus+1 tsp beaver hot & sweet mustard+water (a la HEABs)




meal 2 totals: 300 calories, 19g protein, 40g carbs, 7g fat

today i learned that chickens DO NOT have nipples.


you may be wondering how i learned this one. WELL.. i was reading julie’s dairy free post today and it turns out, some people consider eggs to be classified under dairy. hmmm.. i don’t agree. i mean.. chickens don’t make milk. and that made me wonder if they even have nipples. so i turned to good old google, (because that’s what katie would do!) turns out.. nope. no nipples. and i still don’t think eggs should classify as a dairy product. ever. that’s just silly.

today i learned that i should definitely bring some xanthan gum to the office for the days i decide to make a protein shake. it’s just not the same without the gums, folks. the gums meaning xanthan and guar gums. they WILL change your life. you can read about them here. my friend deb is in the know.

meal 3: strawberry chocolate protein shake @ 3:45 pm

in the mix was 3/4 cup silk almond milk, 4 frozen strawberries, 1 serving chocolate protein powder and ice.


207 calories, 28g protein, 14g carbs, 4g fat

today i learned that it is pretty unprofessional to have the person displaying one of your recipes on your website to be wearing a fuzzy pink top. let me show you:



WHAT THE FUNK MYRECIPES.COM?! usually you have such classy photos and i want to make every recipe on your website. but when i got my daily email for a “easy chicken cordon bleu” and clicked the link.. i ran the other way. not only does the dish look positively disgusting.. the getup of the gal holding the dish is just horrendous. but the reviews did give it 5 stars.. maybe they should rethink the photograph on this one?

hey, it was good for a laugh ;)

today i learned i have more magazine subscriptions than i have time to READ said subscriptions. dangit. so many good, new ‘zines to read!


today i learned that 1/8 cup nuts is NOT very much. i’d never actually measured it out until today…

today i learned that i CAN say “NO!” to nuts before a workout.  i didn’t eat those nute in the photo above. i put them away for another day.

something i learned awhile back is that it is NOT beneficial to eat fats (even healthy ones!) before a workout. it is best to eat a combo of carbs and protein and keep it LOW FAT.. you will build more muscle AND burn more fat if you utilize this method. i know a lot of people like to eat peanut butter before a workout, that’s great for things like long runs—the fat of the nut butter sticks with you. but if you are trying to lose some LBs (like me).. skip the fats and go for some mini bell peppers~


and then go to the gym!

(okay, so mini bell peppers probably aren’t the ideal pre-workout fuel.. but i am addicted to them. what can i say?)


today i learned that it’s perfectly fine to stray from the BFL style weight lifting routine in order to switch things up and keep myself entertained!

my grade school friend turned blog reader ashlan suggested a stellar upper body routine the other day.

she called it “STAB” which stands for “shoulders, triceps, abs, back”~ works ‘em all!

i am not sure if i did it exactly how she suggested, but this is what i did:

  • 5 min treadmill warmup @ 5% incline (0.5 mile)

do this whole cycle all the way through, NO rest, repeat 3 more times for a total of 4 cycles.

move weight reps targets
front raises 7.5# dumbbell each hand 20 shoulders
upright row 7.5# dumbbell each hand 20 shoulders
overhead press 7.5# dumbbell each hand 20 shoulders
narrow pushups body weight 10 triceps
skull crushers (on ball) 12.5# dumbbell each hand 20 triceps
french press (on ball) 12.5# dumbbell each hand 20 triceps
ball crunches 12.5# dumbbell on chest 20 abs
left oblique crunch (on ball) body weight 20 abs
right oblique crunch (on ball) body weight 20 abs
back extension (on ball) 12.5# dumbbell in hands 20 back
low to mid biceps curl 12.5# dumbbell each hand 7 biceps
mid to high biceps curl 12.5# dumbbell each hand 7 biceps
full range biceps curl 12.5# dumbbell each hand 7 biceps

you can rest for 20 seconds between each circuit, but for the most part it’s GO, GO, GO!

after i did the above circuit 4 times through, i hopped on the treadmill to get some mileage in for my goal.

here is what i did:

minute # speed (MPH) incline (%)
0-1 6.0 1
1-2 6.5 1
2-3 7.0 1
3-4 7.5 1
4-5 8.0 1
5-6 6.0 1
6-7 6.5 1
7-8 7.0 1
8-9 7.5 1
9-10 8.0 1
10-30 3.0 15

total time: 30 minutes, total distance: 2.16 miles

workout stat (max / average HRs displayed)



today i learned that i will never get sick of eggs. not any time soon, at least. they are tasty, they are cheap, they are healthy and they were on the menu twice today!

today i learned that taco seasoning is sold in bulk at costco for a reason. it’s a stellar addition!

meal 4: taco eggs! @ 7:30 pm


holy yum. let’s rewind so i can show you how i made this.

first i steamed 1.5 cups of veggies and set them aside.


next i cooked 1 cup all whites (carton egg whites) in a medium nonstick skillet… as i was looking around for some seasoning, i found an open envelope of taco seasoning. sure, why not?! i shook in about 1/2 tsp.


scramble, scramble, scramble. taco eggs were lookin’ good!


next i heated and diced four spinach & fontina chicken meatballs~


and added them to the taco eggs:


then it was time to assemble!

layer 1: veggies.


layer 2: taco eggs.


layer 3: 1/4 cup salsa.


layer 4: 2 TB oikos greek yogurt.


layer 5: 2 tsp shredded cheese (for garnish).


goodness. gracious. this was delicious.


meal 4 totals: 345 calories, 45g protein, 22g carbs, 6g fat


today i learned that everything is better with COPIOUS AMOUNTS of hot sauce.


PSYCHE! i already knew that, obviously.

today i learned that the closer i get to my wedding date & move-into-the-new-house date.. the harder it is to bear. especially when marshall sends me this array of photos.


he is at his house, i am at my house, he has the dogs, i’m all alone.  i can’t wait to live under one roof and be a wife. as stressful as everything is right now, it’s true. i can’t flipping wait for july 17.

now, if you’ll excuse me, i’ve got a measly 1/8 cup of trader joe’s PB&A nut mix to enjoy.



1. what magazines do you subscribe to? too many to keep up with, like me? i subscribe to oxygen, real simple, self and shape. and i always buy cooking light. i will probably subscribe to even more once i move into my house!

2. what did YOU learn today??? my lessons learned can be seen above.

xo. janetha b.

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biz319 May 19, 2010 at 2:14 pm

Great eats – but you had me at hot sauce!! OMG, my husband thinks I am absolutely nuts, but I currently subscribe to . . .15 monthy magazines! And all about food! Bon Appetit, Cooking Light, Clean Eating, Diabetic Cooking, Everyday Food, Rachael Ray, Food Network, Savuer, Food and Wine, Wine Spectator . . .the list goes on and on! :D

caronae May 19, 2010 at 2:56 pm

First off, the dinner scramble looks fab and secondly the TJ’s pb and a mix is so so so good. I don’t measure it out, but maybe I should.

Today I learned that conference calls can be very boring therefore it is necessary to have my computer out so that I can read blogs and find other ways of entertaining myself. Hehe.

Happy hump day!

Jenny May 19, 2010 at 3:16 pm

well aren’t you a little wealth of knowledge. Love this!

p.s. It takes REAL talent to make chicken cordon bleu look that ugly. Dang, that’s a hot mess!

Whole Body Love May 19, 2010 at 3:45 pm

That taco salad looks awesome!! Yes, sweet potatoes do go with everything! I slather mine with “cupcake batter protein spread”. YUM

EM May 19, 2010 at 3:58 pm

Thats such a coincidence that you had the vitamin tips on here, because I forgot to take mine this morning and have been trying to make a mental note to remember to take it all day! haha.

I actually learned a lot today too! I learned that the fear of flying is #8 on the top ten fears of americans…number 1 you ask? public speaking! hmmm, I would rather speak in public than fly!!

Hope your having a great dear! <3 Em

Carbzilla May 19, 2010 at 4:04 pm

One more reason for us to get chickens! I caught Chris secretly clearing a chicken run area over the weekend. He says he’s just working on the garden but I can tell that chickens have bubbled to the top of our plans. Just a couple – we only need enough eggs for the two of us!

mom May 19, 2010 at 4:14 pm

Thanks for sharing your learned lessons with me! Now if my brain would kick in and help me remember all of it I would be SO happy :)

Hey even I hated the pink sweater AND the photo of the dish, whoa, don’t make that anytime soon.

Oxygen thanks to you and the Ensign. I LOVE to read magazines and books, can’t get enough.

Since this was written yesterday and I am commenting today I will tell you what I learned yesterday in a nut shell hopefully – Never, never push people too hard – because guess what— it usually comes back to bite you in the end…………and my continued chant – “kill em with kindness” (sometimes easier said than done)


inmytummy May 19, 2010 at 5:11 pm

I guess there are no nipples when you eat a chicken breast. Ew, what if there were?

I don’t subscribe to any magazines, but I’ve had a subscription to Women’s Health and Runner’s World in the past.

Jocelyn @ Peace.Love.Nutrition May 19, 2010 at 5:17 pm

Hey girl! I always LOVE all your great photos. I don’t subscribe to any magazines currently (my budget is a little tight) If I have time I hang out in Barnes & Nobles and read some I usually go to NAutral Health & Yoga magazines.

Today I learned an IMPORTANT lesson—how to say ‘No’ to people! This has always been a hard one for me because I’m quite the people please but I’ve been making an effort this week to only do things i want to do.



mayapamela May 19, 2010 at 6:12 pm

That girl’s abs on the cover are RIDICULOUS.

I tried TJ’s almond mix recently. So good! Hope you savored it!

Thanks for the vitamin info! I think bloggers sometimes give us overload on information that we already know and so isn’t useful to us, HOWEVER, I definitely didn’t know that about vitamins! I don’t take vitamins, but I do take a calcium supplement that I will now be taking at night!

simplyshaka May 19, 2010 at 6:16 pm

Another great post! Except the nipple part-I almost had to stop reading :)

Thanks for the info on the vitamins! The pink shirt is absolutely hideous but I do love me some myrecipes.com, thats my go to site for new recipes.

I subscribe to Fitness and Glamour. I need to bite the bullet and subscribe to Real Simple and Cooking Light. I just love the feeling of disconnecting from the world, curling on my couch and reading a magazine front to back.

What I learned today: Not to take for granted that everyone has the knowledge I have of my job function and what to do in unique situations. I’ve been in my role for 3.5 yrs and am pretty seasoned but sometimes need to remember that newer people on my team don’t know it all like I seem to think I do and may need help or explaining as to why we do things the way we do.

emily May 19, 2010 at 7:02 pm

1. Way too many! Shape, Self, Health, Fitness, Cooking Light, Everyday with Rachael Ray, Glamour AND my mom sends me all her old lady magazines to read!

2. That if you mix marinara, turkey pepperoni, and cheese into eggs it makes “pizza eggs” that rock my face off!

runnerforever May 19, 2010 at 7:39 pm

So many people do not realize that you need to take your iron WITHOUT calcium or you inhibit its absorption. Thanks for the other vitamin timing tips!

Bekah May 23, 2010 at 6:27 pm

My parents taught me wwwaaaay back when probably when i was like 7, that eggs were definitely not dairy. we didn’t drink milk, but i HAD to eat eggs every morning. :)

umm that salad with greek yogurt and hummus sauce looks amazing! i have to start eating more of your savory combinations. they always look so darn good!

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