five.

truth be told, i was channeling my inner luniz and was going to call this post, “i got five on it”.. but then i realized that decision might cause me to lose approximately 16.439% of my readership so i decided against it :P

instead, i titled this post after one of my most favorite treats on the face of this earth:

yum. i will eat you on free day, mister vanilla bean five.

let’s get to it!

five things i want to tell you about yesterday:

1. i had an incredible HIIT on the elliptical!!

minute #	speed range (MPH)	resistance level
0-2	6.0 – 7.0	6
2-3	7.0 – 8.0	8
3-4	8.0 – 9.0	10
4-5	9.0 – 10.0	12
5-6	10.0 – 11.0	14
6-7	7.0 – 8.0	8
7-8	8.0 – 9.0	10
8-9	9.0 – 10.0	12
9-10	10.0 – 11.0	14
10-11	7.0 – 8.0	8
11-12	8.0 – 9.0	10
12-13	9.0 – 10.0	12
13-14	10.0 – 11.0	14
14-15	7.0 – 8.0	8
15-16	8.0 – 9.0	10
16-17	9.0 – 10.0	12
17-18	10.0 – 11.0	14
18-19	11.0 – 13.0	16
19-20	6.0 – 7.0	6

2. i had the best protein cake yet! banana nut protein cake topped with peanut butter..
   made with 1 scoop BSN lean dessert banana nut bread protein powder, 3 TB egg whites, 1 TB applesauce and 3/4 tsp baking soda
3. my latest favorite green monster concoction is this pina colada one.. recipe page found HERE!
   
4. i got nine hours of sleep last night and i am participating in susan’s sleep challenge!
5. my macro ratios for yesterday (protein/carbs/fat) were 37/43/20. not too bad! i aim for 40/40/20.

five silly names you guys have for body parts:

1. “dingee” for the male body part
2. “cookie” for the female body part, which i find quite disturbing, as i love cookies…
3. “tut” for the belly button
4. “weenis” for the extra elbow skin (i call it that too, i think several people do!)
5. “human fanny pack” for the lower gut (probably the one i laughed at most)

there were more. check out the comments section to see what the others are. i had to narrow it down!

five people who gave me great advice on my ankles (thanks):

1. erika
2. leah
3. rebecca (reader)
4. gabriela
5. amanda (reader)

edited to add: also thanks to jo (reader) for the advice, just got your email :)

i ate five meals today, like every other day of my life.

meal 1: peanut butter chocolate protein oats @ 9:45 AM

1/3 cup dry oats (cooked on stovetop using 2 cups water), 1 scoop EAS chocolate premium protein powder, 1 TB mighty maple peanut butter.

i always have a fine dining experience when i eat breakfast:

330 calories, 11g fat, 27g carbs, 33g protein

i also had coffee. black. delivered to my desk by the boy, thanks babe.

five favorite drinks:

1. coffee
2. water
3. kombucha
4. unsweetened iced tea
5. english breakfast tea

at one time in my life, beer would have made the cut, but not anymore. i guess i have changed.

five new blogs i’ve added to my google reader:

1. eat the damn cake (these girls really tell it like it is. great read.)
2. from tooth to nail (my BFL tracker friend!!)
3. fed up with lunch (a school teacher blogging about eating school lunch each day)
4. peanut butter fingers (how i did not already read her blog is beyond puzzling)
5. from party to hearty (a dude food blogger? who knew?)

there are more. these are just the most recently added :)

meal 2: turkey + avocado sandwich & cucumber chips + ranch dip @ 1:00 PM

2 slices of sunflower market’s whole grain bread, 2 oz columbus reduced sodium herb roasted turkey, 1 small tomato, 1 oz smashed organic avocado, 1/2 TB nayonaise, 1/2 TB yellow mustard, salt & pepper

today is national chips and dip day.. and since i can’t have copious amounts of tortilla chips with guacamole, i decided cucumber chips with dip (1/3 cup oikos 0% greek yogurt+hidden valley ranch seasoning) was the best alternative.

this lunch was perfection on a plate. i’m still smiling about it.

280 calories, 6g fat, 34g carbs, 27g protein

five most recently starred posts in my google reader:

1. taste & tell: thai shrimp and noodles
2. meet me in the kitchen: homemade graham crackers with toasted marshmallow milkshakes
3. what’s for dinner: white girl tamale casserole
4. how sweet it is: happy chicken
5. no meat athlete: vegan almond-quinoa muffins

as you can see.. i have a lot of recipes on the “want to make” list. one of these days…

five foods i would never want to have to go without:

1. greek yogurt
2. cereal
3. bread
4. ice cream
5. cheese

oh look at that.. mainly carbs. weird. (insert sarcasm here)

meal 3: PB&J greek yogurt + nature’s path flakes @ 4:30 PM

1 cup oikos 0% + 2 TB PB2 + 1/3 cup nature’s path flakes + 1 TB smucker’s sugar free

247 calories, 3g fat, 28g carbs, 29g protein

five upcoming national food holidays i am excited about:

1. national waffle day (march 25)
2. national spinach day (march 26)
3. national something on a stick day (march 28)
4. national peanut butter and jelly day (april 2)
5. national grilled cheese sandwich day (april 12)

do you realize this means i will be having waffles two days in a row? tomorrow for waffle wednesday and thursday for national waffle day! exciting.

five of my favorite moves:

1. bulgarian split squats
2. wide grip pulldowns
3. climbing the stairmill
4. jump squats
5. reverse decline crunches

this was really hard to choose just five…

i did my upper body workout today, which involves working five different muscles (weird!)

1. back: single arm dumbbell rows~ 12 @ 17.5#*, 10 @ 20#*, 8 @ 22.5#*, 6 @ 25#*, 12 @ 17.5#. bent over barbell rows~ 12 @ 40# (*15 jump squats between sets)
2. shoulders: upright barbell rows~ 12 @ 25#*, 10 @ 30#*, 8 @ 35#*, 6 @ 40#*, 12 @ 25#. dumbbell shoulder press~ 12 @ 15# (*20 pike crunches on bench between sets)
3. chest: dumbbell chest press~ 12 @ 17.5#*, 10 @ 20#*, 8 @ 22.5#*, 6 @ 25#*, 12 @ 20#. dumbbell flyes~ 12 @ 12.5# (*30 elbow to knee crunches on bosu (15 each side, consecutive) between sets)
4. biceps: cable biceps curls~ 12 @ 25#, 10 @ 30#, 8 @ 35#, 6 @ 40#, 12 @ 25#. cable hammer curls~ 12 @ 35#
5. triceps: overhead cable extension~ 12 @ 30#, 10 @ 35#, 8 @ 40#, 6 @ 45#, 12 @ 35#. cable push downs~ 12 @ 35#

five dog breeds i hope to own in my lifetime:

1. bernese mountain dog (penelope’s relative)
2. brown doberman (this will be our next breed!)
3. german shepherd (they are soooo smart)
4. great dane (but it would be hard because they don’t live long :( )
5. newfoundland (can you tell i love BIG dogs?)

this, obviously, does not include the dog breeds i already own or HAVE owned.. which are basset hound (randy), entlebucher/cavalier mix (penelope), yellow labrador (mable) and golden retriever (rooster, my childhood dog).

five places i hope to visit in the next five years:

1. greece (hello, authentic hummus)
2. rome, italy (i’ve been to southern italy)
3. new york city (yep. i am so behind the times, i’ve never been to NYC!)
4. costa rica (my parents go at least once every other year.. maybe they will take me one of these times! wink, wink, mom :) )
5. thailand (holly’s and angharad’s ramblings of how epic it is make me want to go there more than i already did)

i think that traveling is the best way you can spend your money.

meal 4: turkey goulash @ 7:30 PM

286 calories, 6g fat, 32g carbs, 25g protein

recipe page coming soon.

five most recent blogs i commented on:

1. lauren @ say what you need to say
2. kacy @ low.. and behold!
3. caroline @ the broccoli hut
4. kailey @ snackface
5. kristin @ cook, bake & nibble

i read a grip of blogs.. but don’t always comment on all of them. sure wish i had the time to do so!

five favorite body-for-life friendly meals:

1. cottage cheese+turkey+avocado+wasa crackers+black pepper
2. PB&J greek yogurt mess
3. mighty maple vanilla protein oats
4. turkey meatloaf muffins
5. peanut butter, banana & chocolate protein shake

meal 5: banana nut bread protein cake + chocolate almond milk @ 10:00 PM

no photo.. yet.. as i have not had meal five.. but after i publish this, i am going to go make it!

five things i last used my debit card for:

1. target: $48.83 (eggs, a bunch of produce, brown rice, several canned fruits/veggies, toilet paper, low sodium soy sauce, egg white noodles, minced garlic, probably some more stuff that i can’t recall right now…)
2. porcupine pub & grille: $6.91 (grilled chicken breast & side salad from sunday night)
3. whole foods: $42.15 (teras whey blueberry protein powder, red potatoes for BBQ we went to saturday, almond and coconut extracts for the almond joy cookie bars i made on saturday, bulk bin items: whole wheat pastry flour, slivered almonds, shredded coconut.. also all for the cookie bars—side note, check out averie’s post on bulk bins)
4. starbucks @ target: $1.17 (a coffee for marshall)
5. whole foods: $32.95 (gift card to thank lizzy for her AWESOME powwow bars she sends me, xanthan gum to mail to karin when i finally get around to it, oat bran to make lisa’s protein muffins)

wow.. you can see where my priorities lie. what can i say, i’m a foodie…

five things that make me happy:

1. i booked our engagement photo sesh appointment today :)
2. tomorrow is going to be fabulous.. waffles, lunch date, hang time with the boy and the dogs, the return of crock pot wednesday!
3. today marshall told me that he wants to be a scientist when he grows up
4. spring is in the air..i LOVE spring
5. i am going to buy new running shoes this week

so many more than five reasons to smile :)

Qs~

1. what is the last thing you used your debit card for?

2. give me a list of five!! anything goes!

xo. janetha b.