Day 36: An apple a day…

You know what they say – an apple a day keeps the doctor away. I’m not that concerned about keeping the doctor away right now – I just want to be healthy and eat right. I guess in a round about way that could keep the doctor away. While doing Body For Life, I’m eating 5-6 meals per day as prescribed. I’m always looking for a good meal that follows the protein/carb schedule. A great meal that I’ve found is an apple and beef jerky. I’ve tried just about all of the brands of beef jerky out there and short of fresh jerky from a trading post in the middle of nowhere, TX — Jack Link’s is my personal favorite.

Peppered Beef Jerky

The jerky serves as the protein and the apple is the carb. I buy the 3.25 oz bags and split it in half so it lasts me for 2 meals. My favorite apple right now is the honeycrisp. If you haven’t tried one, they are seriously amazing.

Honeycrisp Apple
Nutritional Information for the whole meal, once again utilizing fatsecret’s ability to enter ingredients in and get a single nutritional info sheet for your meal:

Nutrition Facts

Day 32: PBJ

A quick and easy snack is a peanut butter and jelly sandwich. I know what you’re thinking – what? That’s not healthy!?! Not so fast El Guapo! The classic PBJ with Jif, white bread, and totally sugared jelly *is* actually HORRIBLE for you. If you make a PBJ the right way, though, it can be nutritious, healthy, and has a plethora of good stuff in it. First off, use all natural peanut butter. No added sugar or anything, just all natural. We get a tub of it at Costco, but any grocery store carries it if you look closely.

Kirkland - from Costco

For the “jelly” portion of it, I used Smuckers Sugar Free Red Raspberry Preserves. Raspberries are my favorite fruit…mmmm.


For 1 tbsp it is only 10 calories. It was yummy too. For the bread, I used two slices of 100% Whole Wheat Nature’s Own – only 50 calories per slice.

Nature's Own

I don’t think you need a tutorial on how to make a PBJ…heh heh. As usual, I put all of the ingredients into and got the nutritional information back for one sandwich:


Yes, it is a little high in fat, but it is the good kind of fat. You generally want your fats to come from plants (i.e. peanuts, avacodos, etc) as opposed to from animals (i.e. beef). It’s got a solid 17g of protein and 6g of fiber.

On another note, I ran the first soccer practice for my son’s team today. It was a bit chilly outside (in the 50s), but we made it through it just fine. I’m going to enjoy working with the 10 year old boys — teaching them soccer and teamwork.

Day 22: Spicing Up Your Cottage Cheese

Many nights in the evening as my last meal, I’ll eat 1/2 cup of cottage cheese and some fruit (grapes, cherries, raspberries, etc). The cottage cheese is the protein and the fruit goes for the carb. I like cottage cheese, but it can get a tad bit monotonous after eating it routinely. I’ve found that if you add a little cayenne pepper to your cottage cheese it creates a nice little spice to it and changes things up.
Spicing up Cottage Cheese
Spicing up Cottage CheeseIt adds a nice little zip to the cottage cheese. If it were my dad, he would add some Tony Chachere’s Cajun Seasoning.
My Dad's favoriteI’m on day 2 of week 4 now and still going strong. I hit the gym today for a solid upper body workout. Instead of doing the free-weight bench press I did the machine fly this time for the chest. I’m trying to start mixing things up so I’m not doing the exact same routine for each muscle group every time.

The Body For Life website recommends that you’re not supposed to eat for at least 30 minutes before a workout. After a workout you should immediately consume protein. I consumed two of the 8 oz Muscle Milk Light containers when I got home. The two together were a total of 300 calories and 40g of protein. I usually don’t have that much protein after a workout, but for the upper body workout it gets pretty intense. Maybe the extra protein will help the muscles grow faster. Honestly, I’m not sure if the extra protein will do that much. I think your body can only consume so much at a time…I should probably go read up on that.

I’m still a little guy, but I can see and feel the muscles starting to grow – and that’s a nice feeling.

Day 15: PBA, not to be confused with PDA or PBJ

PDA makes a great snack…if you’re 14. PBA makes a great snack for all ages, though (Peanut Butter and an Apple). The peanut butter is high in protein and the apple is rich in carbs (the good kind). Yes, there is fat in peanut butter, but your fats should generally come from plants (i.e. peanuts, avacodo), not meats (like Whataburger). The apple and peanut butter must have dated in a previous life, because it is match made of yumminess in a nutshell (pun intended). Don’t buy the peanut butter at the store that has a bunch of added sugar, though. Why do most food manufacturers think they need to add sugar to everything? Peanuts are naturally yummy without anything added to them. Get the natural peanut butter. I think it tastes way better than the other stuff anyway besides being healthier.
Sometimes it is hard to estimate an exact serving of peanut butter. How do you measure out 2 Tbsp with out it all sticking to the spoon and everything? I found an easy way with this measuring thingy that my wife bought years ago from a Pampered Chef party. Who ever invented calling those things parties? Not really what I think of when I think of a party. Parties shouldn’t involve pressure to buy a bunch of crap you probably don’t need. In this case, I guess I’m glad she bought this one particular item. You just push on the tube inside of the tube until it lines up with 2 Tbsp. Then shove peanut butter in there until it is to the top.
With Pampered Chef
When you’re done, just aim it at the plate, and push the inside of the barrel out and the peanut butter plops out easily on the plate. Use a knife to scrap once against it and it all comes right out. Done. Easy. Consume. Yummy.

On another note, yesterday (Sunday) I did DDR for my cardio as planned. I was having so much fun that I ended up doing it for an hour (geek). My 10-year old son joined in with me on player 2 – good times. How many of you spend your Sunday afternoon doing DDR with your son? I knew it! There are a lot of closet DDR-ers (word?) out there in the world. Told ya so.

Day 12: Food Should Taste Good

Food Should Taste Good tastes good. No, I didn’t screw up that sentence. There is actually a brand called “Food Should Taste Good” – and it really does taste good! They have an entire line of healthy crackers/chips. I still haven’t decided whether they are chips or crackers. They are technically listed as a “Tortilla Chip (it’s a cracker too)” – so I guess it’s whatever you want it to be. The original flavor is Multigrain:
Food Should Taste Good
I guess I’ll post the link to the Food Should Taste Good Website even though it is an annoying 100% flash based website. The only flash based website that gets my approval is The cheat is not dead.

I digress…back on topic now. The entire line is Gluten Free for those of you who can’t have gluten. The original Multigrain is probably my favorite, although I haven’t tried all of them yet. I pick them up at Sprouts and have also found them at Costco. Amazon also has them if you can’t find them at any of your local grocery stores.

These are great with hummus, salsa, Laughing Cow Cheese Wedges, or any other sort of healthy snack dip you can think of. In addition to being healthy and tasting good, they have the following benefits:

  • Gluten Free
  • Kosher (OU)
  • Low Sodium
  • Trans Fat Free
  • Lactose Free
  • No Preservatives
  • Cholesterol Free

I’ve become a big fan of these since I discovered them about a year ago. If you haven’t tried them, go check them out. Bag the bag of chips and replace them with a healthy snack like these!