mix it up monday.

by Janetha on August 16, 2010

in meals,moves

i hope everyone’s week got off to a great start!

in case you missed it, here are the posts from the weekend:


in honor of melissa’s mix it up monday, i switched things up today at my monday morning sales meeting meal this morning.

i usually get eggbeaters & oatmeal.. but i just was not in the mood for eggs. so i did something i used to swear i’d never do. i paired a carb with another carb. and one more carb for good measure.

oatmeal + granola + banana + skim milk + cinnamon


and black coffee. naturally.

the homemade granola at the original pancake house in sugarhouse is to die for!


the shreds of coconut and slivered almonds really add incredible texture and flavor.

and then there’s the banana.


let’s talk about this, shall we?


i have never added banana to my oatmeal because i’ve always been a macro nazi. you see, i didn’t try oatmeal until i started body for life in 2008 (i know, the horror). at that time, i always balanced my carbs and protein grams.. which meant i couldn’t add banana (carb) to oatmeal (carb). and by NO means would i add granola (carb) to the bowl. today, i added the banana.



times change, so do food guidelines.


change is good. real, real good.

this was delicious! and it kept me full for longer than my typical bowl of plain oatmeal & eggbeaters does. plus, when it was time for lunch, i had a giant salad with turkey, cottage cheese and veggies.. packed with protein. not carb-heavy at all. it is what my body wanted, and so my meals all balanced out in the long run!


today i knew i wanted to work my lower body but i wasn’t sure what routine to do, so i went with a classic body-for-life-style lower body workout. i thought i would share the details since it’s been awhile.

7 1/2 minute warmup:

  • 30 seconds running in place
  • 30 seconds butt kicks
  • 30 seconds high knees
  • 30 seconds heisman
  • 30 seconds jumping jacks
  • repeat the above cycle through twice more


move weight reps
stiff legged dumbbell deadlift 10# ea

12.5# ea

15# ea

20# ea

15# ea






stability ball hamstring curls bodyweight 20

*i did 30 ball crunches between the first 4 sets for a total of 120 crunches


move weight reps
dumbbell squat standing on bosu ball (flat side up) 7.5# ea

10# ea

12.5# ea

15# ea

12.5# ea






dumbbell bulgarian split squats 10# ea 12

*i did 30 oblique crunches on stability ball (15 each side) between the first 4 sets for a total of 120 (60 each side) oblique crunches


move weight reps
seated calf raise on leg press machine 120#










single leg calf raises bodyweight 12 ea

*i did 50 crunches on the decline bench between the first 4 sets for a total of 200 crunches

i finished the workout with some glute action: (with a 5# weight on each ankle):

  • donkey kicks: 2 sets of 15 reps (each leg)
  • fire hydrant leg raises: 2 sets of 10 reps (each leg)
  • laying leg lifts: 1 set of 15 reps (each leg)
  • lying butt bridge: 1 set of 25 reps

the end :)

well, i’ve got a boy, two dogs and the first episode of weeds season 6 to attend to! have a good one!


1. are there any “food guidelines/rules” you used to swear by and have since given up? why did you make this change? how do you feel about this change? i am hoping this sparks up some good answers. i am always inspired to see how peoples’ eating habits have changed.

2. a question about ab work: do you like working your upper/mid abs, obliques, or lower abs best? i love working my lower abs. my favorite move is when you lay down and hold onto something behind your head and put your legs in the air. a partner throws your legs to the floor and you resist and bring your legs back up in the air. no idea what it is called, but mannn it feels good.

xo. janetha g.

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Jessica @ How Sweet It Is August 16, 2010 at 7:04 pm

I really haven’t ever had too many rules, but I think my protein intake used to be much higher. It is still fairly higher than most, but I don’t feel it necessary to have a ton of protein at every meal.

Amanda (The Nutritionist Reviews) August 16, 2010 at 7:12 pm

I used to not allow myself to have any foods high in fat such as PB but now I know that foods like that are good for you and filling!

Lisa August 16, 2010 at 7:12 pm

I used to never eat bananas. I followed Weight Watchers for years and thought they were too many points! Now I throw them in smoothies all the time and make banana soft serve and love it. I would also never eat the yolk of an egg and now when they are hard boiled always eat them. So much more filling then just the whites! (though I still eat egg whites only when scrambling.)

simplyshaka August 16, 2010 at 7:14 pm

I didn’t try oatmeal until a couple of years ago so I am right there with you. However, I usually add banana or other fruit to mine and I love it.

For me, I havent given up anything and refuse to. I’m more with the whole moderation school of thought. Nothing has really compelled me enough to stop eating anything in particular. I have stopped smoking (which is supposedly bad for you :) ) so I guess thats something I’ve given up. But now that I see your question, thats really not food, unless you’re Steve-O.

Lauren August 16, 2010 at 7:21 pm

WOw, I would fail miserably at the BFL rules. I add carbs to my carbs and then more carbs! :) Makes me think I need more protein though.

Texas Gunslinger August 16, 2010 at 7:24 pm

Oh my gosh- you must be my brain twin!!! I actually was going to use BOTH those Natalie Dee banana cartoons on my blog this week HA! I’ve always H-A-T-E-D bananas and for some really weird reason I’ve really begun to like them again, especially as a pre-workout snack. Go figure!

I’m all about working my upper and lower abs, but not my obliques. I hardly have a waist and instead am all about working shoulders/lats to create the illusion of a smaller waist and then just mainly working my upper and lower abs. We’ll see how much of an illusion I’ll create when I walk across the bikini stage this Fall! HA!

theemptynutjar August 16, 2010 at 7:39 pm

I read In Defense of Food a long time ago and it got me thinking that we all ought to think of food AS food…not macronutrients..
oatmeal and bananas = food = good food…not “carbs”…know what i mean?

KaraHadley August 16, 2010 at 7:45 pm

I don’t have any particular food rules, except to never eat conventionally grown apples. I’ve learned too many slightly gross things about them.
As for abs I don’t have a particular part that I like to work, but I hate any kind of crunch-thing. For some reason any moves where I’m laying on the floor and partially lifting up kills me.

Katie August 16, 2010 at 7:58 pm

Girl we are donkey kick sisters!! I did those tonight too, except I was looking like a fool in the middle of my hallways doing them, lol!

Love that you added banana to your oats! I understand your meal plan didnt call for it before, but yay for a new plan and switching it up! love u! xoxo

Kristin (Cook, Bake and Nibble) August 16, 2010 at 8:04 pm

I used to be very strict about macros too- I would be leary about eating too many carbs at one meal and if I did, then I had to restrict carbs the rest of the day, same with fat. Now I realize if I am eating balanced throughout the day, I can eat a little more carbs here, a little more fat there and be fine! Oh, and I am liking eating more healthy fats- I used to be SO afraid of them, but they keep me much fuller longer! No energy spikes and drops, either!

I like working my obliques- whooo bicycles!


Errign August 16, 2010 at 8:09 pm

I never really had “rules”, but I strive now to eat more REAL food & try to keep an adequate balance of meat/grain/veg/fruit/dairy. :)

I really like stability ball crunches & the thing that sort of like side plank but you dip down in reps. No idea what that’s called..

Susan August 16, 2010 at 8:31 pm

Oh JG, love to see you doing a carb, carb and a carb! In the past three months, I have broken every single one of my food rules I think. Eating sausage on a BUN (gasp!) having a high-sugar snack before bed (double-gasp!) eating poutine, more than once, and a greasy deep dish pizza. I’m realizing that life it too frickin’ short to stress about having a perfectly balanced diet. And sometimes, life really IS more enjoyable when you let go of all your reservations about certain foods. The important part is just remembering to pick up the slack in between so you don’t go off the deep end. I’m starting to get into the habit of letting two days a week “go” (ie, have a couple beer, a large restaurant meal, or a giant dessert) and then making sure the stuff for the rest of the week is “clean” and homemade. I wouldn’t consider myself an expert though – I’m clearly still trying to figure it out for myself!

Run Sarah August 16, 2010 at 8:36 pm

So glad you enjoyed the banana and oats – oatmeal is a million times tastier with the help of a naner. I love working obliques – so much more fun for me! Awesome lower bod workout – I need to print that one off!

lisaou11 August 16, 2010 at 8:36 pm

I’m pretty sure you will know my rules..

1. Eat protein at every meal.

2. Eat 2-3 hours apart. 6 small meals a day.

3. Never pair a fat with a carb.

4. dont eat fruit alone.

5. Eat something like cottage cheese and nut butter at night bc its slow digesting!

I love that you are breaking rules. So much more fun huh?

inmytummy August 16, 2010 at 9:22 pm

I used to never buy food made with enriched flour. Now, I try to find ww stuff, but if there is something that I want with enriched flour, I get it.

Angharad August 16, 2010 at 9:30 pm

I don’t have any food rules passed or present – that’s not to say I have or have always had a super healthy relationship with food–just that I’ve never imposed specific “no’s” or “yeses” on things.

I like very much that you are eating carb + carb + carb. Like you said, so long as you are conscious of your overall habits for the day, it can all balance out nicely! Enjoy Weeds (I had the theme song stuck in my head all day yesterday!)

fumblingtowardsfitness August 17, 2010 at 2:08 am

I never used to allow myself to eat high fat foods. Or any food, really, since I had an eating disorder. But lately I’ve come to appreciate food of all sorts, including the occasional high-fat products, such as peanut butter – my new love!

MelissaNibbles August 17, 2010 at 3:36 am

I used to have a lot of food rules, but I won’t get into them here. It can be very triggering for me to even think about or read about…so I’m outta here! Glad you mixed up your Monday!

April August 17, 2010 at 4:16 am

Those banana pictures are SO cute!! LOL!

I like to work my upper and obliques.

I used to eat ZERO fats. I wouldn’t touch nuts and everything had to be fat free. Boy that rule has sure changed.

balancejoyanddelicias August 17, 2010 at 4:38 am

hi sweetie! I miss you but I’m back!!! :D
I don’t follow any food rules when I eat out, but I try to squeeze some veggies every day, avoid fried food, but if it’s really good, like tempura, I don’t mind either.
I haven’t done any ab work for a long time… does the bout pose in yoga count? :)

Naomi(oneFF) August 17, 2010 at 5:50 am

im very happy you went outside of the box and had this breakfast! it is so easy to get stuck in a rut and just ‘eat what you are supposed to eat’ but really, who makes rules?? you are in charge of you and if you want granola + oats+ banana, then that sounds darn tasty to me! anyways, it sounds like your lunch balanced it out so its all good!

i love the BFL style workouts because you can hit everything and really feel graet in a short period of time! love the bosu squats, im psysched that on my training plan, there is LOTS of bosu work!

I think that i used to eat more protein, but I realized that I really dont need that much, so I have cut back a bit, esp the fake protein stuff like powder—i only try to have that around my workouts.

i have a love hate with lower abs, hate working them but love the feeling I get after, so I guess ill say the lower!!

oh and love you :)

Sarah (Running to Slow Things Down) August 17, 2010 at 6:23 am

I used to be stringent about not eating a carb by itself. So if it was 1 hour before dinner, I couldn’t just have a couple crackers to hold me over. I had to have it with cheese or peanut butter for the protein. And then I realized how silly this was, because I wasn’t even *that* hungry. A couple crackers would have done the trick *without* the extra protein.

It’s fun seeing how things change over time. I’m glad you enjoyed your banana with your breakfast! It definitely keeps me full for longer too. :D

Freckled Foodie August 17, 2010 at 6:51 am

it’s about time you try the oatmeal bananer combo! :D it’s sooooooo goooood. i’ve decided that as long as i’m fueling with GOOD WHOLE foods, i’m going to eat WHAT i want WHEN i want it. no deprivation. i going to try leaving it up to my BODY what i’m hungry for and see how it goes! join me? :D xoxo.

Di August 17, 2010 at 7:19 am

I used to refuse to eat anything high in fat or have snacks that weren’t “diet” foods. I was on Weight Watchers for a looooong time and just wanted to eat the most food possible for the least amount of points. I wasn’t really understanding the point of “everything in moderation” because I was so desperate to lose weight. PB was out of the question, so were nuts, full fat cheese, anything that wasn’t non-fat really. It worked. However, I have struggled a bit maintaining my weight as I adjusted to eating REAL healthier food because my only form of portion control came in pre-packaged sizes.

(I won’t lie, I also struggle because I love nachos and french fries and all that’s bad for you and deep-fried…still working on that whole self-control thing.)

Maren August 17, 2010 at 7:36 am

Congrats to you for mixing it up!! And thanks for the lower body workout :) I love working my obliques. I just feel stronger after I work them super hard! Oh and I just started learning about “macros” when I started reading your blog! haha but I am glad that I have learned SO MUCH from you because it’s helping me learn how to properly fuel my body!

Amanda August 17, 2010 at 8:36 am

i JUST started adding banana to my oatmeal and LOVE IT. i mean, i love bananas and i love oatmeal, so why didn’t i try it before?? much more filling and supertasty :)

thedelicateplace August 17, 2010 at 8:59 am

1. oh man, i used to eat low fat a couple years ago. for the last 1.5 years i’ve eaten 70-100g of fat daily which comprises about 45-50% of my intake and i’m the leanest i’ve ever been. pretty contrary to what i originally thought!

2. i love working my upper abs so i can feel it between the intercostal muscles in my ribs and below my sternum. glutton for punishment

hundredtenpounds August 17, 2010 at 10:28 am

Bananas are a must! I have to have them in my house all the time. I notice a difference when I run. If I don’t eat a banana first, my energy level isn’t great and I don’t recover as quick.

Paige (Running Around Normal) August 17, 2010 at 10:45 am

Hooray for banana oatmeal! Glad you got to experience it and throw the macros out the window ;)

Oh geez…back in the day when I was a slave to everything food numbers (a bad time in life) what food rule/restriction didn’t I have? Counting and restricting calories, macronutrients, food groups,desserts, sugar, etc! Now I have none except everything in moderation :D

BroccoliHut August 17, 2010 at 11:02 am

I used to eliminate as much fat as possible in my diet–I was a true child of the 90s. As evidenced by my mild obsession with almond butter and avocado, I think it’s safe to say that I no longer subscribe to such thinking.
I love working my obliques best! I feel like I get such good toning when I do those moves.

Erika August 17, 2010 at 11:20 am

I have one thing that I always do at restaurants. If the menu says “pick two sides” I always pick one startch and a veggie sometimes two veggies but never two starches. That’s just the way my parents taught me when I was little – Thanks Mom & Dad! :D

julie August 17, 2010 at 11:32 am

i never go carb on carb either! but that granola naner + oatmeal look sooo gooooood. lately though i’ve been craving a qunioa + bean combo so i’m not sure if that counts as a double carbo factor..

hope life’s been dandy for you outside of the food girl :) you and your FAMILY!!! hahaha :) i love that you’re married btw

caronae August 17, 2010 at 12:11 pm

Carbs+carbs scares me too! I have a lot of similar “rules.” It is nice to throw them out the door sometimes because things do end up balancing out in the end. Too many carbs for lunch? Giant salad for dinner! So simple.

My biggest “rule” is no cereal, because I cannot control myself once I start. sometimes I can manage, but for the most part I just don’t keep it around. another “rule” used to be “no grains with lunch/dinner.” So silly! Especially since discovering that I love brown rice and quinoa!

Anyways, sorry to ramble. Happy Monday!

Elina (Healthy and Sane) August 17, 2010 at 12:30 pm

Yay, this is such a happy post. Congrats on banishing some food rules. You know what’s healthy – now your body will tell you what it needs and wants. It all balances out in the end. :)
PS – I’m hosting a couscous giveaway (yes, a carb – a delicious carb) ;) Check it out if you’re interested!

emily August 17, 2010 at 12:37 pm

yummy breakfast, chica! Did I see a hint of coconut in there too? If not, try adding a sprinkling of unsweetened shredded coconut to your next breakfast. my dad’s fave!
1. I had a NO FISH (or seafood) rule for about 20 years that I just let go. I realize that fish is waay to important (for health reasons) to exclude from my diet (even though I hated seafood), so I’ve added it back in. My old rule was: I’ll only eat seafood if i catch it. I’m trying to like it ;D
2. I too love the lower ab moves, but my body wants more oblique work – so I’m focusing on my obliques right now. but I can’t deny how good DOMS feel in the lower abs. oh yeah!

have a great week!

Faith August 17, 2010 at 12:59 pm

Our bodies really do know best regarding what they need in the nutrient department…I try not to stress eating something against my usual patterns if my body is seriously craving it.

Tamizn August 17, 2010 at 1:24 pm

My favorite ab move has to be the plank, I managed 2 minutes 10 seconds today which I thought was pretty good! x x

Katie August 17, 2010 at 1:46 pm

Oh man, I used to have so many rules it was RIDICULOUS. I’ve since let go of most of them – the only one I still maintain is that fruit + starchy carbs is a NO go because it hurts my tum. Other than that, I’m pretty much RULE FREE now. It feels yummy.

I like obliques! I love twisting and turning!

Mama Pea August 17, 2010 at 4:48 pm

It’s bananas, B-A-N-A-N-A-S.

I just had to get that out of my system.

katecooks August 17, 2010 at 9:33 pm

i used to think the same things with bananas. they are one of the only fruits and veggies with a high point count on weight watchers! but seriously, why be scared of bananas? i love them and one in my oatmeal keeps me so full and tastes amazing!

sometimes i go with food rules and other times when i am craving something and it isnt “right” i just roll with it!

Erin (Pieholes & Plyos) August 18, 2010 at 10:39 am

I recently posted about my favorite ab exercises. I love ab moves you can do standing up–like upward & downward woodchops and cable cross punches and rotating knee lifts–and any that don’t involve the traditional crunching movement


Katie August 25, 2010 at 7:22 am

Hey Janetha! :) Do you notice a change in your toning by eating more carbs now than protein, or not eating a protein with a carb? I am still sort of following the BFL diet, but sometimes I eat more carbs than protein and I have stopped counting calories, macros, etc and just eyeballing things. I am just worried that after a couple weeks of doing this all of my results will go out the window (like the toned stomach, especially).

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