random dot com.

it is mid-work-week. you know what that calls for? a post that really has no rhyme or reason.

buckle up, it’s time to get random.

wooooooooooo only a few of you wished me a happy “blogiversary” UGH i haaate that word. (thanks a lot joolie)  so thanks to almost every one for refraining from the use of that word :) and double thanks to every one for the super sweet congratulatory comments regarding meals & moves being a year old!

have you entered my giveaway yet? you should. click click click.

• for the record.. in order to actually be entered in the giveaway.. you gotta leave me a comment (or two, or three) that has to do with the entry guidelines. a lot of people just said “great giveaway!”~ sorry, not an entry. moving on.

meal 1: protein PB&J oat BRAN @ 8:00 AM

i was out of rolled oats so i used my backup supplies which was in the form of oat bran! i forgot how much i like this stuff. it fluffs up quite nicely!

this was 1/3 cup oat bran cooked stovetop in 1.5 cups of water and obscene amounts of cinnamon then i stirred in 1 serving of vanilla protein powder (i use EAS brand) and one egg white (hello volume factor!) and topped it off with 1 TB mighty maple PB and 1 TB smucker’s sugar free jam.

360 calories, 11g fat, 35g carbs, 35g protein

i love it when my protein/carb ratio is spot on. i didn’t even mean to!

averie posted a pretty sweet link to a quiz to take in order to find out your metabolic type which was rather interesting! i took the test and found out i am a balanced oxidizer and it suggests a macronutrient makeup of 30% protein, 30% fat and 40% carbs.. welllll~ since i eat 40/40/20 (protein/carb/fat) i think that i am in pretty good shape!

a few tid bits about guidelines to follow regarding my oxidation type (balanced):

1. Don’t eat meals made up of just one macronutrient. Make sure you adhere to your ideal ratio of 40 percent carbs, 30 percent protein, and 30 percent fat.
2. Don’t drink alcohol. It depletes glycogen storage in the liver, which causes an increase in blood sugar and fat storage. In addition, you will most likely experience a sugar crash, which leads to a heightened appetite for carbs and the nutrients you need to metabolize them. If you do have a drink, choose wisely and avoid sugary cocktails, beer, and wine. Opt instead for clear alcohols such as vodka or rum with calorie-free mixers, like club soda diet, light fruit juices or diet Snapple. And there’s always straight or on the rocks as well.
3. Don’t eat foods that are high on the glycemic load index. If you should happen to eat high-GLI foods, make sure you accompany them with protein in order to show down the rate of oxidation and stabilize blood sugar and energy levels.
4. Don’t drink too much caffeine. Caffeine is only effective as a fat burner or performance enhancer when taken in pill form and combined with aspirin. In the forms of coffee, tea, or soda, caffeine gives you short-term energy but does that by signaling to your adrenal glands to dump all of their store out into your blood. When the caffeine wears off, your adrenal glands are so depleted they have to take a break, which means that you feel tired and weak.
5. Don’t overcook your meat. Avoid overcooked animal products, since heat destroys essential amino acids and valuable enzymes.

[source.]

good to know!!  you can go take the test and learn more about your oxidation type! it is pretty cool stuff, thanks for the link, averie!

meal 2: egg white wrap + veggies & hummus @ 12:30 PM

i was hoping for a savory wafflewich to celebrate waffle wednesday, but i am out of freezer waffles! foiled.

instead, i cooked 4 egg whites in the microwave and wrapped them in a tumaro’s low carb garden wrap along with a wedge of laughing cow light, some heinz reduced sugar ketchup and a nice pillow of alfalfa sprouts.

yum. i added some cucumber slices + green bell pepper sticks with a TB of sabra on the side for added veggie intake and CRUNCH!

lunch all together: 265 calories, 7g fat, 21g carbs, 27g protein

yesterday i was compiling some good protein packed snack options around 200 calories in reply to amanda’s post and i thought i would share my list with everyone.

• 1/2 cup cottage cheese on 2 fiber wasa crackers (150 calories, 2.5g fat, 20g carbs, 17g protein)
• 2 low fat string cheese sticks and an apple(185 calories, 5g fat, 19g carbs, 16g protein)
• 4 hard boiled egg whites and an orange (135 calories, 0g fat, 17g carbs, 17g protein)
• 6 oz greek yogurt (fat free) and 3/4 cup kashi golean cereal (205 calories, 1g fat, 29g carbs, 28g protein)
• chicken quesadilla: 1 la tortilla factory high fiber/low carb wrap+2 oz shredded chicken+1 wedge laughing cow light+salsa (210 calories, 6g fat, 23g carbs, 27g protein)
• peanut butter chocolate fudge topped vita (1/2 serving chocolate protein powder and 1 TB PB@ mixed with water, top this mixture on any flavor vita, i like deep chocolate) (185 calories, 4g fat, 28g carbs, 18g protein)

hope that helps with some snacky ideas!

meal 3: 6 oz plain chobani + one of LIZZY’S COOKIES & CREAM POW WOW BARS! @ 3:30 PM

liz knows what’s up in the bar making department! this was my very last pow wow :( so far i have tried the chunky monkey PB pow wow, the GREEN pow pow,  the espresso COFFEE charged pow wow and the COOKIES & CREAM pow wow (not official names~ i can’t remember the tech terms!)  my favorite is the PB, then the cookies & cream, then the greenie and then the coffee one (b/c it had raisins!) but they have ALL BEEN DELICIOUS! i am sure any other pow wow taste tester would agree! thanks, lizzz!

this snack clocked in around 230 calories, 4g fat, 30g carbs & 30g protein.

wanna hear about something radical to the max?

lindsay sent me this FANTASTIC website regarding treadmill conversions which actually converts your treadmill speed + incline into what your pace is equivalent to! check it out.

it is cool to see the pace changes as the incline rises! for example:

6.0 MPH=10:00 mile (when running outside)

BUT.. it varies according to your incline when on the treadmill. like this:

treadmill speed (MPH)	incline (%)	actual pace (minutes per mile)
6.0	0%	10:26
6.0	1%	9:52
6.0	2%	9:24
6.0	3%	9:00
6.0	4%	8:38
6.0	5%	8:19
6.0	6%	8:02
6.0	7%	7:46
6.0	8%	7:32
6.0	9%	7:19
6.0	10%	7:07

pretty interesting, right?? thanks lindsay!

in my workout below, i have listed my “actual pace” according to my incline and this table!

it was a HIIT day today and it was also drizzzzzly and super rainy! i never want to exercise when it is rainy out. i wonder why? anyone else feel this way??

i sucked it up and hit the gym!

today i did an increasing incline interval set.

i was originally going to do 20 minutes of HIIT but i opted to do 30 minutes because i was having so much fun.. i know, that sounds ridiculously nerdy. sorry. it’s true! you just do the same five minute interval (speed-wise) but increase your incline by 0.5% with each new set of intervals.. and keep going until you are famished! i am going to aim for 35 minutes/max out at 4.0 incline next time. naomi, you gotta try this one!

minute #	speed (MPH)	incline (%)	pace treadmill says (minute/mile)	actual pace (minute/mile)
0-1	6.0	1.0	10:00	9:52
1-2	6.5	1.0	9:14	9:09
2-3	7.0	1.0	8:34	8:32
3-4	7.5	1.0	8:00	7:59
4-5	8.0	1.0	7:30	7:30
5-6	6.0	1.5	10:00	9:39
6-7	6.5	1.5	9:14	8:57
7-8	7.0	1.5	8:34	8:21
8-9	7.5	1.5	8:00	7:50
9-10	8.0	1.5	7:30	7:21
10-11	6.0	2.0	10:00	9:24
11-12	6.5	2.0	9:14	8:45
12-13	7.0	2.0	8:34	8:10
13-14	7.5	2.0	8:00	7:40
14-15	8.0	2.0	7:30	7:13
15-16	6.0	2.5	10:00	9:12
16-17	6.5	2.5	9:14	8:34
17-18	7.0	2.5	8:34	8:01
18-19	7.5	2.5	8:00	7:31
19-20	8.0	2.5	7:30	7:05
20-21	6.0	3.0	10:00	9:00
21-22	6.5	3.0	9:14	8:23
22-23	7.0	3.0	8:34	7:51
23-24	7.5	3.0	8:00	7:23
24-25	8.0	3.0	7:30	6:58
25-26	6.0	3.5	10:00	8:49
26-27	6.5	3.5	9:14	8:14
27-28	7.0	3.5	8:34	7:43
28-29	7.5	3.5	8:00	7:14
29-30	8.0	3.5	7:30	6:52

SO.. as you can see, the increasing incline made my pace soar. i challenge each and every one of you to start increasing your incline next time you run on the treadmill, even if it is just by 0.5%!!

i definitely noticed a difference in my average heart rate for this workout. i hit a max of 178 and an average of 158.  i was pleased with this!

i finished my workout off by walking at a 15% incline @ 3.5 MPH while reading a magazine. i tapped out at 55 minutes and went 5 miles total.

i want to make something clear…

i am NOT doing extra cardio for weight loss reasons or to supplement my BFL workouts. i am actually doing longer cardio sessions because i am working towards hitting my mileage goal which is to clock 400 miles in 2010. just wanted you all to know that, and i truly do believe you can see results with 20-30 minutes of high intensity interval training. if i didn’t have a mileage goal to work toward, i would have ended my workout at the 30 minute mark. the end.

meal 4: egg scramble salad & pineapple! @ 7:00 PM

this dinner definitely fits into the random theme of this post. first off, not sure why my egg white scramble looks brown.. but i swear to you those are egg whites~ not browned turkey burger or anything!

i will show ya how i made dinner!

first i sauteed some mushrooms, diced bell peppers, onion and spinach in cooking spray:

added 1/2 cup egg whites+1 whole egg:

scrambled it!

next, i made a bed of spinach + 1/3 cup low fat cottage cheese:

and then topped it with the egg scramble:

since this was very low carb, i added a cup of fresh diced pineapple to my meal.. eaten straight from the cutting board!

pineapple is soooo good right now. sorry susan.

dinner totals: ~280 calories, 6g fat, 27g carbs, 30g protein

i have also managed to consume a whole alliebar throughout the day today. a nibble here, a nibble there. ALLIE YOUR BARS ARE THE JAM!

i have a couple fun photos from one of the coolest readers EVER>>>>>KELLY!

smoothie stache-in it! and post-5k with a gorilla! how fun!!! pretty sure the 5k involved them chasing the gorilla.. i want in on that action!

love this girl and her gorilla :)

*ATTENTION!* can everyone please go vote for the cutest little guy ever??

my friend steph has her son anakin in a cutest baby contest! he is #199~ please click here and vote for #199! (click vote now, it will ask you to fill out some information and then you can scroll & click #199) it would mean a lot to me! and to steph , who JUST STARTED a BFL challenge :)

I GOT MY MINI FOOD PROCESSOR IN THE MAIL!

i won this in averie’s giveaway.. THANKS so much, lady! love you!

meal 5 is TBD. probably will be a faux frosty :)

a few things:

• i have a plethora of your emails to reply to. i have NOT forgotten.. i’ve just been crazy busy. hang in there!
• i have seven million times infinity plus nine blogs to read. just throwing that out there.
• anyone know where i can score some super cheap kitchen and bathroom sinks and fixtures (like faucets and mirrors and stuff)..
• i need some fashion help! engagement photos are next friday and ummmmmmmmm.. i suck at fashion! any cute, casual outfit ideas? send them my way.. all i know is marshall wants to wear a sage green shirt and we both want to wear jeans!
• thursday is national jelly bean day and friday is national cherry cheesecake day so celebrate accordingly!
• tomorrow is guest post thursday so i will check back in with you all on FRIDAY!

Qs~

1. what is your very favorite snack? and how many snacks do you eat daily? favorite snack is greek yogurt with either cereal or a protein bar/vitatop mixed in. i usually have one afternoon snack and then a snack before bed.

2. favorite color/flavor jelly bean? i love the black ones. call me crazy. i also am a fan of jelly belly’s peach! i went to the jelly belly factory once.. it was amazing!!

xo. janetha b.

have you joined the meals & moves facebook page yet? click, click, click!