What I Ate Wednesday #9

November 13, 2013

in Blog, What I Ate Wednesday

Hope you’re having a great week so far. Before I get into today’s WIAW post, I wanted to elaborate on something I posted earlier today. If you follow me on Instagram or Facebook, you may have seen the picture I posted…


I wanted to talk more about my personal philosophy, as I can understand it may not resonate with everyone.  First off, let me tell you that its taken me years to get to this point. Its no secret that I’ve had disordered eating patterns at various times in my life. I’ve done diets, restricted food groups, counted calories, and competed in fitness competitions. None of which gave me a good relationship with food and body image.

Now, I firmly believe that we all have our journey, and it might take some longer than others to find their balance, and “AH HA” moment. I know myself, and I know that weighing myself, and diligently counting calories isn’t good for the “obsessive”, type A part of my personality. The mere thought of going on a diet makes me want to go eat junk food. Seriously.

Don’t forget, this is my experience, and my journey. I know many people that find balance with counting calories and being more accountable with their eating. Obviously programs like Weight Watchers are huge for a reason…it works for many people!  But, if you’ve tried all that, and yet you still struggle and can’t find balance, it may be time to re-evaluate your strategy.  Sometimes stressing about food less, and not constantly beating yourself up about not eating “perfectly” will benefit you more than you think.

Its become so automatic now that I don’t even think about it.  But times that I do struggle, I tell myself to stop thinking about it, and just do it. Seems simple right? That’s because it is. I don’t have intention, I have action. Do I love going to the gym every time? Nope! But I go anyway…its just become part of my daily life. I find I’m way more successful going to the gym vs. working out at home as I find it inspiring to be around like-minded people. But you just have to find what works best for you. Again, that might take time. I find I get bored easily, so I follow various programs and just keep up with whatever keeps me inspired and motivated at the present time. Right now I’m following workouts from joeydfitness.com.  Sometimes I like doing classes, but right now I’m just liking the weight training 4-5 x per week, and results I’ve gotten from that.  My best advice is….just do whatever gets you off your butt 🙂 If its walking, do it…yoga, do it. Catch my drift? You’re not going to want to do it if you hate it, right? If you want to do weights, but are clueless, I believe temporarily hiring a trainer at your local gym is super beneficial. Even if its for a few sessions (I know it can be expensive). Anything that will make you less intimated to get out of your comfort zone, and get you pumped to keep going with it.

With food…how do I avoid temptation? I just don’t bring it in the house. We eat treats outside the home most of the time. Like going for a burger at a restaurant, or getting take out, or having frozen yogurt at the mall.  For me, if its outta sight, its outta mind.  When I want something…I have it! I believe that deprivation makes you want it even more (and I’d probably end up eat a larger quantity of it).

I hope that explains a bit of what I mean. Its difficult to put into words. If it can help any of you in any way, that would make me so happy. 🙂 If you have any further questions, post a comment below or email me ([email protected]).

Now onto what I ate today!


Wish I could have come up with something more exciting to have today, but since I had protein pancakes yesterday, today I was happy to have my simple eggs and toast (1 egg, 3 egg whites). Gluten free toast, with some real butter. If you want some other quick breakfast ideas, I have a ton of them here.


Took my supplements with my food, and after breakfast, got the 5 year old off to school, and my 1 year old and I headed to the gym. Very lucky that the gym I go to 10 min from my house has childminding. There is a cost, but well worth it in my mind.


After we got back, I pulled a protein bar out of the freezer. Made a batch of “Better Than Store Bought” Protein Bars, and made a small modification of using chocolate whey protein vs. vanilla. Just as delicious!

I just picked up some Holiday Nog from the store. These were the two I saw. Decided to get them both and do a little taste test. 🙂

One is the So Nice Noel Nog (soy based), and the other is the Almond Fresh Noel Nog (almond based)
2013-11-13_egg nog

Both were delicious, but I did like the So Nice (on the left) a bit better. It had a slightly thicker texture, so it reminded me more of traditional egg nog.  The nutrition of both is quite similar. The So Nice does have slightly more sugar and cals.  So if you can do soy, I’d go with the So Nice, but if you can’t then the Almond Fresh isn’t bad either! I can’t do regular egg nog as it bothers my tummy. But if you are ok on it, low fat egg nog is a yummy choice too…for the occasional treat.

I’m planning on using the nog in a couple new recipes  😉


It was more of a mid-afternoon lunch today, as that protein bar really filled me up! I had picked up a rotisserie chicken at the store, so I had some of the breast meat with some raw veggies, and cabbage slaw with some balsamic dressing. I always have various grab-n-go veggies on hand in the fridge. Quick and did the trick!



It was a late one tonight. I had a hair appointment, so hubby looked after feeding the kids (yay!) and fended for himself. When I got home, I just wanted something quick.  I saw these new soup packets at Costco, so picked them up to try out.


Miso soup is usually higher sodium, but this one is reasonable. Around 300mg sodium per serving.  You just open the pack, and drop the cube into boiling water. Can’t get faster than that!  I also added in some more rotisserie chicken…this time some dark meat.


It was good! I’d get this soup again!

I still was hungry after the soup, so I took a peek in the fridge. Some Peanut Butter Bread was right there in the front, so I had a piece of that 😉

2013-11-13_after dinner

(Yes, that’s one  of my monkey’s being a monkey in the background 😉 )

Before Bed Snack

I’ve already started to think about it, as its 9:00. Going to grab some greek yogurt with some stevia drops and a big handful of granola.  Then drink some tea and call it a night.





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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • sweetonnh

    Great post!! btw: Interested in you’re training routine. I’m, trying to come up with something. I’d like to build my lats and shoulders..plus butt. I think I’d be best with a 4 day split…any ideas? Does Joe’s sight offer mix and match workouts? Thanks!

    • http://www.busybuthealthy.com Kristine Fretwell

      Hey! I currently do a 4 or 5 day split. 1 day legs, 1 day shoulders, 1 day arms (biceps/triceps) and either 1 day back & 1 day chest. Or if I’m doing 4 days, I combine back/chest. Joe’s workouts are all separate, but you can easily combine…just take a few exercises from each workout. The 4 days I do, would probably suit your goals as well. I also want to start incorporating hip thrusts into my leg workouts to build my booty 😉

      • sweetonnh

        Thank you so much for the detailed reply! I love Get Glutes for glute exercise ideas: http://www.getglutes.com/
        Mind if I ask what a sample week workout looks like in detail? Learning how to put together a program, sure could use help:) For example how many exercise for each body part etc?

        • http://www.busybuthealthy.com Kristine Fretwell

          I can’t really provide a sample week, as I can’t copy/paste from his website as he wrote the workouts. But he does occasionally post the advanced workouts on his Facebook page, so check that out to get an idea.

          • sweetonnh

            Ok, thank you Kristine!

  • Jeannie

    I love your WIAW posts and all your tips on exercise and nutrition!
    Do you meal plan for the week? If not how do you come up with all your meal ideas?
    Also, I see you don’t eat much fruit and am wondering if there is a reason for that?

    • http://www.busybuthealthy.com Kristine Fretwell

      Hi Jeannie,

      No I don’t meal plan. I just have the healthy stuff on hand, and what I’m going to eat is kind of on the fly. The only thing I may know ahead of time is dinner, as that is when I might be planning to test out a new recipe, or need to know ahead to pull a protein from the freezer. Yes I don’t eat much fruit…sort of on purpose…I just try not to take in a lot of sugar. Even though fruit is obviously a better choice than processed sugar, it still has sugar. If I have to choose, I try and eat more vegetables vs. fruit as the health benefits are better too.

  • Julie Luong

    I got some almond nog today too. Didn’t see that brand though. Mine tastes a bit odd.

  • Kiersten Emsley

    I totally appreciate you sharing your eating and excercise philosophy. I have been ‘dieting’ for years and still struggle with my weight. Luckily, I have been a regular excersiser since I was 17 so going to the gym isn’t too much of a struggle for me. I have never gotten to that place with my eating where I feel comfortable just having something to eat that I consider a “cheat” without feeling guilty. Currently I am on a nutrition plan that allows me to eat 250-350 calories 4 -5 times a day and focuses on eating protein, carbs(veggies and fruits) and healthy fats at every meal. So far I have found this to be the easiest plan to follow and it is the first time I feel like I am not on a diet and I am still loosing weight! I just wanted to tell you that I love your posts, especially the WIAW! And I have made many of your yummy recipes. You are an inspiration to people who wanna stay healthy and still live life too! It is my goal to get to the same place you are with your eating habits. You are already helping me get there. Thank you!

    • http://www.busybuthealthy.com Kristine Fretwell

      Thanks Kiersten! Sounds like you’re close to finding that balance 🙂 Happy to hear that! Thanks for sharing!

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