3 Fruits, 3 Grains

June 23, 2008

Up early for the gym this morning! I got in a great workout in a short amount of time. 10 minutes ET warm-up, 26 minutes on the Stairs , 10ish of upper body lifting combined with a step for some lower body (I walk up and down an aerobics step while doing biceps, etc. – great way to get double the workout).

After a quick shower + dressing, I’m now enjoying a delicious Monday morning bowl of oats made with 3 different fruits (banana, rasp + blueberry) and 3 grains (oats, wheatberries, plank).

  • 1/3 cup prepared banana oatmeal hydrated with vanilla hemp milk
  • 1/4 cup wheatberries
  • A few giant raspberries
  • 1/5 blueberry granola plank
  • Spoonful PB

This week is my busiest timewise – It’s CSA pick-up week, which means an out of the way trip squeezed into Wednesday, and I’ve got a mini field trip on Thursday when I don’t normally have lab – plus a test !

3 weeks to go!!!

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{ 56 comments… read them below or add one }

1 Becca June 23, 2008 at 6:39 am

Great breakfast…I had the same fruits in my oat bran this morning as well!

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2 Trish June 23, 2008 at 6:39 am

This looks really good. Can I ask how you prepare your banana oatmeal? I am really not an oatmeal fan, but this does look good.

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3 caitlinbo June 23, 2008 at 7:40 am

trish – read “kath’s tribute to oatmeal” on the receipe list on the side bar. :)

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4 Trish June 23, 2008 at 7:43 am

ok, I will, awesome thanks caitlinbo!

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5 amy June 23, 2008 at 8:00 am

Good morning Kath,
You said that your workout was short at approx. 50 min. How long so you normally workout for? I would say a short workout would be 20-30 min.

Other readers,
On average, how long do you guys work out for?
I usually will do 30-60 min. I usually do a mix of cardio and weights, yoga, or pilates as well. I always take 2 days off to rest.

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6 Caity June 23, 2008 at 8:13 am

Hi Kath, Since you’ve stopped counting calories have you noticed a change in your weight?

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7 caitlinbo (in FL) June 23, 2008 at 8:14 am

amy – i do 30 mins of running 3 times a week, a 1 hr spin class once a week, a longer run (45 minutes) once a week, an outdoor bike ride once a week, and i try to swim two to three times a week in combination with my short runs…. i kind lift weights too but i find it boring so it lasts for like 10 minutes. so i’d estimate a normal workout is like 45 minutes and my longest is 1 hr and like 15 minutes? but im training for a trialthon so its inflated.

i take off 1 rest day just so i can be lazy and watch loads of reality tv LOL

whats everyone’s favorite sneaky way to exercise? i like to go on hikes through a nearby nature park.

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8 hk June 23, 2008 at 8:20 am

Way to fit lots in already! I, too, was up with the sun for a lovely run outside :) 3 weeks to go, doing great- breakfast looks delish!!

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9 Rae June 23, 2008 at 8:23 am

caitlinbo-

Yay for triathletes!! I am training for my first half ironman in a few weeks, so my short workouts are about a half hour, but my long ones can go up to 4.5 to 5 hours! Yeesh! Its so much fun, though! What race are you doing? When is it? Is it your first? If it is, youre gonna love it! I got hooked so quickly :-) Great way to keep in shape!

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10 Heather June 23, 2008 at 8:52 am

Oh, field trip! Where are you guys going?

Amy- my workout is usually 30-60 minutes as well. I try to mix up gym workouts (elliptical, bike, stairs, weights) with outdoor activities (running, cycling, swimming) so as not to get too bored…

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11 Tina June 23, 2008 at 9:04 am

Ooooh, breakfast looks especially delicious this morning! :)

Happy Monday!

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12 Holly June 23, 2008 at 9:05 am

Kath or anyone,

Do you have to use rolled oats for those baked oatmeal snack bars? I have LOTS and LOTS of instant oatmeal.

Thanks!

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13 Holly June 23, 2008 at 9:07 am

My workout is usually 60min. And sometimes I work out after work — yoga, bike ride, walk, etc.

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14 caitlinbo (in FL) June 23, 2008 at 9:20 am

rae OMG i am soooooo jealous you are doing a half ironman! my goal is to do the one in may 2009 in orlando, fl (where i live). my new years resolution for 2008 was to do a tri and i am going to do my first one on july 19. i have another one scheduled in october. i am really nervous about the swim aspect. i went and saw the lake we’ll be swimming in yesterday and it was SO CHOPPY looking!! ahhhh.

got any tri advice about transitioning, clothing, etc?

yay for tris!!

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15 IMO June 23, 2008 at 9:28 am

Holly, that’s a bit too much…

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16 Betsy June 23, 2008 at 9:34 am

i think i’m going to have to find me some planks. everytime you mention them they just sound so good!

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17 Justy2003 June 23, 2008 at 9:34 am

IMO-
I disagree. I, like Holly, also work out 60 min/day. And usually after work I’ll go for a walk in the evening with my boyfriend. I also walk to/from work each day (about 1.5 miles total). I think the amount of exercise definitely depends on the person. And if you’re fueling your body right, this is not too much! Remember, people were meant to be active!

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18 IMO June 23, 2008 at 9:41 am

Justy2003, I guess you do have a point. I’ve just seen too many girls overdo it – they lack energy, screw up their monthly cycles and become obsessed with exercise – period. So as long as you have a truly healthy mindset about it and are healthy through and through – more power to you!

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19 Holly June 23, 2008 at 9:42 am

Thanks Justy!

No it’s actually no that much at all since I take days off quite frequently. I do NOT workout every day.

And my workout after work is not always a for sure thing. Yoga really doesn’t take too much to do, and I have a dog so I must be walking her when I get home from work. Bike rides are very, very casual as well.

I eat about 2200-2400 calories a day — and I don’t count. So I think I’m good to go on how much I work out.

Thanks anway :)

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20 Holly June 23, 2008 at 9:44 am

I completely understand IMO. I used to be like that, and I’m still trying to recover. But I love to run and take walks and bike.

It’s nice to see people that are truly concerned :)

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21 Jen June 23, 2008 at 9:53 am

Hey Kath,

I love the idea of a KERF convention that you mentioned yesterday . . . and i love the t-shirt idea =) We should also eat the Classic Banana Oatmeal
. . . it would be the national meal if KERF bloggers made their own country (lol)!

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22 claire June 23, 2008 at 10:08 am

I usually run for 50 min about 3-4 times a week. I’m starting to work weights and core work into my routine.

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23 KatieTX June 23, 2008 at 10:30 am

ugh today I agreed to teach 2 yoga classes, a 40 min spin class, an hour weight class…good thing it is spread over 8 hours but still…it comes being a fitness instructor. I have had to learn to never go all out in my workouts so I don’t burnout! So if you are working out twice a day moderate intensity..trust me you are fine!

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24 mags June 23, 2008 at 10:31 am

i have always wondered, if you are fueling your body enough, is there still an issue with over exercise? i’m not talking extremes here, but, personally, i run 45 min – an hour each day with maybe 2 days of some weights lifted in. i don’t really take any rest days, but i also eat enough every day to compensate for those calories burned. i am 5’10 and eat around 3000 calories/day (i don’t count regularly but did when i was training for a marathon to make sure i was getting enough). i guess you could say i’m somewhat compulsive about getting my run in every morning, but it is because it makes me FEEL better thoroughout the day.

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25 Kelly L June 23, 2008 at 10:32 am

Maybe I am a slacker or underacheiver but my workouts are less than the rest of you:

Monday- 15-20 minute jog and then 15-20 minutes of weights (avg. 35 mins)

Tuesday- Liesurely 30 min walk at lunch and 45 minute pilates reformer class

Wednesday 20-25 minute jog

Thursday (same at Tuesday)

Friday- 25 minute bike ride

Saturday (same as Monday)

Sunday – 15 minute run, 15 minute bike ride

I’m not hard core like the rest of you. :)

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26 beth June 23, 2008 at 11:03 am

Kelly L,
That sounds like a great workout routine.

Amy,
I don’t think it is how long you workout, but it is what you put in to it. That is why I am a loner when it comes to exercise. If I work out with a friend, we talk to much and I am not working out as hard. I would rather get in the gym for a good 30 min -an hour every other day or so. I feel if I work out hard one day and the next day I rest, the following day I can really get another great workout in. I also have 2 young kids and my time is precious with them. You gotta be healthy, but you also need to put that healthy lifestyle into perspective. If you live to workout and be healthy all the time, that seems obsessive and very sad to me. I am def. not saying you are anyone here is, but I am just saying there is so much to life out there than jsut being healthy all the time!

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27 JennC June 23, 2008 at 11:08 am

i wouldnt say underachiever. i only walk about 30 mins a day, and i feel good.

i dont like that weird after-hard core workout feeling. its just not right for me

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28 Sami June 23, 2008 at 11:17 am

Mannn. This looks like a good breakfast.

Amy- This morning I worked out for two hours.
Sorry, but I really wanted to brag. =] Usually it’s about an hour a day [swimming, jogging or tennis.] Then I’ll walk my dog for about a half hour. One rest day a week. I’m in my teens though, plus, it’s summer break. So, I have a lot of time on my hands.

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29 A.Cook (formerly Ashliqua!) June 23, 2008 at 11:31 am

I also am more of an “underachiever” but I think it varies sooo much from person to person and I feel like my activity level is pretty healthy and normal for my body so I’m happy :) I usually work out 3 – 5 days a week, mostly cardio (no more than 30 minutes) plus lifting (mostly arms and a little legs). I also do Pilates 1 – 2 times a week for 45 minutes.

I also go for alot of walks but I don’t “count” these because I don’t usually get my heart rate up. I consider them part of a “healthy lifestyle” rather than a workout regimen :)

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30 sirenjess June 23, 2008 at 11:51 am

My workout schedule for this week is…
Monday: 3 mi run/50/50 class, core class
Tuesday: cycle (aerobic endurance) 4 mi run/barbell strength class
Wednesday: rest
Thursday: 4 mi run/CRT class
Friday: cycle (anaerobic threshold intervals)/core/STRIKE class
Saturday: 8 mi run
Sunday: barbell strength class/extra weight lifting

I run because I’m training for a marathon.

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31 A.Cook (formerly Ashliqua!) June 23, 2008 at 11:52 am

Sorry for a double post but I have a question for Kath or any other readers regarding digital cameras (I posted this on Jenna’s blog also): what kind of camera do you have? And if you have your camera cord, can you just plug it into any computer and upload your pictures? I have a Canon SD850 IS and I remember reading somewhere in the manual (of course I can’t find it now but hey) that I couldn’t connect my camera to a computer unless it had my camera software installed, or it would damage the camera. Does anyone know if this is true or what?! I am going to Panama for 3 weeks this summer and I want to be able to pull off my pictures while I am there…any advice would be appreciated!

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32 Tracy June 23, 2008 at 12:11 pm

KatieTX and anyone else!

I have always wondered how fitness instructors teach so many classes per day, and multiple times per week! I have noticed a few in step who do the low level intensity at times, but most go all out, even when they are teaching the next class! I have been thinking about teaching a few classes, but I don’t know if I’d have the energy to teach and give all my energy at the same time! Does anyone else notice this?

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33 Every Gym's Nightmare June 23, 2008 at 12:18 pm

mags- its not a matter of fuel, its a matter of giving your bones/muscles/ligaments a chance to rest before the give way. you have to give them time to repair or else you are setting yourself up for oversue injuries, which in most cases, you can have problems with for years.

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34 Diana June 23, 2008 at 12:41 pm

I have two questions for Kath and all of you

1) I recently lost about 15 pounds but it seems that’s too much and I could now stand to gain about 5 pounds. I work out about 5 times a week but only 2 times are cardio. Cardio is one day kickboxing class and other day 30 min run/ET. Should I still be doing cardio if I’m trying to gain/maintain weight and I’m eating healthy? I want to be tone and healthy but not burn calories so should I just be doing strength training or continue with cardio?

2) On a separate subject, how do you pre-prepare oatmeal? I have rolled oats and would love to prepare them the night before but whenever I try it it comes out all solid and can’t really “mush” together like when I prepare them in the morning. Any tips?

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35 Rachel June 23, 2008 at 12:46 pm

Betsy, the granola planks really are good. I found them at the Fresh Market and I tried the Blueberry Vanilla Crackle. Yummy!

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36 caitlinbo (in FL) June 23, 2008 at 12:53 pm

diana – i think if you want to gain a little weight, just try adding in a 100 calories to your daily intake. cardio is great for our bodies and i dont think you should cut it out. youre only burning off approx 250 calories in those 30 minutes anyways.

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37 PS June 23, 2008 at 12:54 pm

A. Cook-I don’t have that particular model, but I do have a Canon camera, and I just plug it in with the USB cable and upload my pics. I never got around to downloading the software that came with the camera.

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38 R June 23, 2008 at 12:55 pm

This set of comments is just insanity! The obsessive comparisons are getting ridiculous: I want cold cereal for breakfast, but Kath had oatmeal so I should too; I want to train for a marathon, but I heard that’s “too much” exercise so I guess I shouldn’t; I wish I could have an omelet, but I’m afraid I’m not cracking my eggs correctly; I love eating spiral-shaped pasta, but the recipe calls for fetuccine–WHAT DO I DO?; Can I still enjoy a smoothie if I don’t eat it with a tiny green spoon?

Enough! At some point, you just need to think for yourself! Eat the healthy food you want to eat, and exercise as much as you want! Good lord!

As for this last poster, if you’re looking to gain weight, limit the cardio rather than the strength training because that burns more calories. But you’re only going to burn about 200-250 calories for 30 minutes of cardio, so if you love to exercise, just make up those calories with a big bowl of cereal and call it a day.

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39 ash June 23, 2008 at 12:57 pm

Diana,

Actually strength training does burn some calories and keep in mind that the more muscle you have, the more calories you burn. I think your workout plan looks good. You probably just need to add more food. Try granola, trail mix, nut butters…etc- calorie dense food. Remeber it takes 3500 calories to gain a pound. So if you add 250-500 extra a day you should gain a healthy amount of 1/2 lb to a pound a week. Good luck!

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40 Allison June 23, 2008 at 1:12 pm

R

Not saying I agree with you, but your comments made me laugh out loud!

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41 Allyson June 23, 2008 at 1:16 pm

Amy-

My workout routine is quite similar to yours. I work out about 3-5 days a week (I aim for 4, but don’t beat myself up about any more/less). Depending on the day, my schedule, and my mood my workouts last for approx 60-75 minutes.

R-

Please don’t try to ruin a good thing. This (and other) blogs really make a healthy difference in reader’s lives. I commend Kath and all food bloggers for sharing that part of their lives.

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42 Suzanne June 23, 2008 at 1:22 pm

Hi Kath –

I just picked up the Honest Foods apple spice and pomegrante country squares at Whole Foods this weekend. That’s all they had. :( They didn’t have any planks – so looks like I’ll be ordering from Amazon.

I had the Apple Spice one and it’s mighty tasty!
But I feel like 240 calories is a lot for a snack. Or am I wrong?

Regarding ‘protein’ bars – you have eaten thinkthin bars before, correct? My trainer wants me to incorporate protein powder and bars – but I refuse to. I think I can get enough protein from whole foods. But, I would like to find an all natural bar for times when I need something quick. I did some research and thinkthin bars sound good.

I have IBS and I have tried protein powder and it really did a number on me. Do you find the thinkthin bars to be good? No tummy issues?

I’d appreciate anyone else’s comments regarding protein bars that are easy on the tummy. Thanks! :)

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43 A.Cook (formerly Ashliqua!) June 23, 2008 at 1:22 pm

PS,
Thanks! I think I will just bite the bullet and give it a shot!

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44 KatieTX June 23, 2008 at 1:29 pm

Tracy–I hardly ever teach 2 cardio classes back to back but its normal to do cardio then a weights or yoga or less intense class. Subbing for other people is where you will get burnout. I taught 14 classes last week because people were on vacation. However, schedules are pretty flexible. Also a secret–Group Ex instructors do classes off adrenaline. You feel like superwoman when you do a class. No weight is too heavy, you can jump super high. It is crazy.So that is how we do it. Just get pumped up about it and you will find the energy!

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45 j June 23, 2008 at 1:36 pm

30 min of cardio + lifting with my trainer (hard and heavy. i work out and hold my own with the dudes) x 2 a week

rock climbing 1-2x ~2 hrs

or throw in a cardio session broken up with my own ab work depending on if i have a belay partner

i get bored with traditional cardio. i like it from supersets with weightlifting or really hard climbs.

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46 Every Gym's Nightmare June 23, 2008 at 1:36 pm

R- i laughed too. it does get a little ridiculous sometimes.

i had ice cream for dinner last night. just sayin’.

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47 R June 23, 2008 at 1:57 pm

EGN, Ok, I’ll have ice cream tonight then. How much did you have? With what type of utensil did you eat it, and out of what color bowl? What if my spoons are dirty and I scrape at it with a fork–will that cause food poisoning? Also, is it the same amount of calories if eaten with a fork or with a spoon? What time did you eat it? I’m taking notes.

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48 Kath June 23, 2008 at 2:04 pm

Amy ,
You’re right, it wasn’t really much shorter than normal since my normal workouts are around 60 minutes. But it just felt quick and rushed given my time constraint and I was proud to still fit it all in efficiently.

Caity ,
I haven’t weighed myself since I don’t count pounds either, but I don’t think I have change significantly in weight.

Heather ,
We’re working at a soup kitchen!! I’m excited.

Holly ,
I think quick oats would work fine, but you might want to add more liquid since they cook faster.

Jen ,
It definitely would! I do think a get-together would be fun. I could do a room block at a hotel and we could go out to dinner at my favorite restaurants! It’s a possibility if there’s interest…

A.Cook,
My camera has a cord and I dno’t use the software. I think that’s just a measure to get you to use theirs. I think all Windows XP computers can recognize cameras these days.

Diana ,
I agree with Caitlinbo and Ash that you should probably just add in a few extra snacks or some calorie dense foods. An extra glass of milk, more PB, etc. There are so many benefits to cardio that you wouldn’t want to miss out on, especially since you’re going twice a week and not for an hour a day (at which point I’d say cut back).

As for pre-made oatmeal, you just need to rehydrate it with milk/soy milk/hemp milk the next morning to get it un-gelled.

Suzanne ,
I do think 250 kcal is a lot for a snack bar, which is why I save them for days when I work out or am extra hungry.

As for protein, you are absolutely right. We JUST learned about protein requirements for athletes (and by default the general population) in Sports Nutrition and there is no evidence to support that athletes need any more protein than the general population, which is recommended to be 0.8 grams per kg of body weight (divide your weight by 2.2 to get kg). Most Americans get double what they need.

Get this:
– A portion of supplement provides about 500 mg of amino acid and no additional nutrients

– 1 oz of meat/fish provides about 7 (that’s 7,000 milligrams!) GRAMS of amino acid and plenty of other nutrients

– 1/2 a cup of beans provides 6-10 GRAMS of amino acid along with all the nutrients, fiber, etc. of beans.

Think about the cost of each. Which do you think is the cheapest?

R,
Lighten up!

Kath

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49 sirenjess June 23, 2008 at 2:48 pm

R, that was really funny. And true.

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50 Cali June 23, 2008 at 3:19 pm

I have to agree R. You summed it up quite nicely – very true and VERY funny. R HAS lightened up if you ask me. Perhaps Kath should take her own advice. :-)

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51 Suzanne June 23, 2008 at 5:09 pm

Hi Kath –

Thanks for the answer to my protein question!

I’d prefer an ounce of steak/chicken over a protein shake any day!

Sorry – one more thing: I think you missed my THINKTHIN bar question? You eat those occasionally right? No tummy issues? I like to keep bars on hand for after/before workouts or when I’m out and about. (I usually carry Zbars, country squares, and am thinking of THINKTHIN bars)….

Thanks! :)

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52 Sylvia June 23, 2008 at 5:11 pm

R. doesn’t strike me as very funny; he or she’s rather more of a bully. What’s the thrill in berating people for asking questions, however inane or self-indulgent they might seem to you? What’s the big deal if someone wants to know where a spoon comes from, or about Kath’s exercise routine? This is, after all, Kath’s blog, and the comments section was designed, ostensibly, to be a question-and-answer forum and a place to exchange information. Kath’s got some good ideas about and an interesting take on living a healthy lifestyle, and isn’t that why we’re all here, reading and commenting?

I don’t know why people are so quick to judge, insult, and tear down. Relax. Let people ask their questions. Let Kath answer them. And R., if you continue to disapprove, why not start a blog of your own, where you can pass all the judgment you want, call out your readers for their dependencies and stupid questions, and chastise them for posting? I bet you’d be a big hit.

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53 Clara June 23, 2008 at 5:36 pm

Very well said, Sylvia – I agree!

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54 katieP June 23, 2008 at 6:34 pm

ive been reading this blog for months now and today i felt like commenting… i do think sometimes people ask silly questions, but who cares? they obviously thought it was important enough to ask so R if u think they are dumb thats fine but u dont have to come out and say it and make people feel like an ass. think it to yourself and move on….

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55 Kath June 23, 2008 at 8:10 pm

Suzanne ,
No, I haven’t ever tried a ThinkThin bar (sorry I missed the question). I don’t usually get tummy troubles from foods though (except sugarfree gum in excess!) so I’m probably not the best tester.

K

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56 Suzanne June 24, 2008 at 7:10 am

No problem, Kath!

I know you have lots of questions to answer!

Sorry – I guess I imagined seeing you eat THINKTHIN Bars in one of your posts!

I’ll pick some up at Trader Joe’s and try them myself. :)

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