You’re Never Fully Dressed…

February 28, 2008

Without a Smile!! SO true. If you don’t have one on your face, put one on now. A little smiling goes a long way.


My 9 a.m. run was GREAT! I felt strong and swift, which is always a good thing for runs 8) I did about 5 miles and enjoyed another great playlist of old music (I finally got some of my old computer’s music off of burned CDs). Today’s list included another eclectic selection. I love to put a wide variety of songs – some slow and sappy, some upbeat, others evoking good memories and emotions, just just plain old fun:

  • A Good Day To Run, Daryl Worley (GREAT running song)
  • Amish Paradise, Weird Al
  • Me and You, Kenny Chesney
  • Cell Block Tango, from Chicago (my woman-power song!)
  • I Breathe In, I Breathe Out, Chris Cagle (very appropriate for running!)
  • The Whole World, Outkast
  • You’re Never Fully Dressed Without A Smile, from Annie
  • The Full House Theme Song (great one!)
  • I Can’t Say No, from Oklahoma! 
  • Black Horse and the Cherry Tree, KT Tunstall
  • It’s A Small World, Disney (yes, the actual song they play on the ride – I told you I was weird!)
  • Online, Brad Paisley (isn’t he soooo dreamy!?)
  • The Best Day of my Life, George Straight
  • One Bourbon, One Scotch, One Beer, George Thurgood (memories of college!)
  • Telluride, Tim McGraw

Can you tell I’m a musical and country music junkie?


Lunch was delicious, as usual.

PB&J on an Ezekiel bun.


As a true volume eater, I take it apart so I get two sandwiches!


A hard-boiled egg




6 oz low-fat plain yogurt with some maple syrup mixed in, but I couldn’t really taste the syrup :(dsc06488.JPG

And hot green tea from the student union cafe –


From above, with flashcards and Eat, Pray, Love, which I’m REALLY loving –


Lunch was about 520 kcal, 8 grams fiber, and 26 grams protein


I’m on my own tonight, as the husband has his accounting course. I’m torn between what to make, but I have a few ideas. I had totally decided to go to the grocery store for some fun ingredients, but then I talked myself into using what we have to be more economical since we have plenty of frozen staples. But until then, I’ve got 3 hours of Niger research to do!

A Link

Check out this site that Pinklilly shared in the comments. It’s a GREAT resource for fruit and veggie info with all kinds of info on background, nutritionals, seasons and more.  It’s definitely in my bookmarks from now on –

Fruit and Veggie Guru 

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{ 42 comments… read them below or add one }

1 Gemma February 28, 2008 at 4:21 pm

haha I mean no offense Kath, but I could never workout to that playlist!!! haha. To each their own. 😉


2 Mandy A February 28, 2008 at 4:25 pm

I do the SAME thing with my PB&J… makes it last longer :)


3 BethT February 28, 2008 at 4:32 pm

No you didn’t run to the Full House theme song…

Too funny!


4 JenP February 28, 2008 at 4:33 pm

Kath, that playlist looks like I could have made it. My iPod is filled with country music, random 80s hits to remind me of middle school , and showtunes. And to match your “Full House” theme song, I have the “The Fresh Prince of BelAir” theme song. Now thats a song that gets my feet moving when I’m trying to finish my long run!


5 Gemma February 28, 2008 at 4:33 pm

Hey everyone,

I am currently experiencing the ‘afternoon slump’ and I have a ton of work to get done before dinner. Any tips or suggestions on how to get rid of this sluggish feeling??? It never fails- I always get 8 hours of sleep a night too!


6 Ana February 28, 2008 at 4:36 pm

sounds like it’s nap time! no seriously, everyday when i get home, i change into comfy pjs, shut the drapes so the room is dark, turn on my REALLY cool “ocean sounds” cd, and just relax for 30-60 minutes (depending on how tired i am! it REALLY really works, even if i just lay there for 30 min without actually falling asleep, my body feels more calm and rested (kind of like meditation) and i can move right into my work!


7 Betsy February 28, 2008 at 4:36 pm

that is quite a playlist Kath!! 😉 I love the addition of ‘Amish Paradise’ cause I don’t think I’ve heard it since elementary or middle school!


8 Melissa February 28, 2008 at 4:39 pm

Thanks for the website link Kath and Pinklilly (cute name by the way).

I also love World’s Healthiest Foods

I have it as an item on my customizable google desktop homepage. Each week there is a new healthy food (replete with more info than you knew existed) as well as a recipe featuring the food and a response to a nutritional question.


9 Ashliqua February 28, 2008 at 4:58 pm

“Amish Paradise” is one of my top 3 Weird Al songs!! Love the playlist :)


10 Sharon February 28, 2008 at 5:18 pm

Love new additions to the playlist. It’s so motivating to hear other ideas. Love country and 80’s. Have a great day!


11 Casey February 28, 2008 at 5:22 pm

The past few weeks I’ve been doing hot tea + Lara bar (recommended by Veggie Girl and Kath!) around 4 o’clock and it holds me over until 7 or later.

They’re delicious and use only natural ingredients. I don’t like how I feel like I’m eating a Snickers with Luna bars; with Lara bars, I feel like I’m eating a handful of yummy trail mix.


12 Steph February 28, 2008 at 5:31 pm

Hey Kath!

I’m a total fan of country music as well. There’s something about it that’s inspiring and motivating!
I have a question about cholesterol. I just had mine tested, and my overall number is fine. (138) But my HDL, the good cholesterol, is only 45, which is low. Does anyone know how I can raise my “good” cholesterol? I can’t find much info on the internet on how to raise this number. I’m 25 and I eat healthy fats often, such as avocado, peanut butter, salmon, and olive oil. Any cholesterol experts out there?


13 pinklilly February 28, 2008 at 5:33 pm

Thanks for posting the link, Kath! That was so thoughtful of you. It’s too bad you don’t have any spaghetti squash to heat up tonight for dinner!

Melissa – thanks for commenting on my name. Guess what my actual name is? Melissa! Too funny. I love the link you posted – I already saved it to my favorites!


14 Kiala February 28, 2008 at 5:37 pm

Gemma –
I totally used to hit the afternoon slump until we got a dog and now I have to walk her every day around 3 or 4. It wakes me right up and banishes the snackies, too.

I’m just saying, you could probably do this without a dog. I don’t know. I’m no scientist.


15 Jillian February 28, 2008 at 5:38 pm

Hey everyone, I thought you would enjoy this message I read on a blog:

“I always say that life is what you make of it, you are what you make of yourself. If you don’t like those extra pounds, okay, you can run those extra miles and you can jazzercise your nights away, but once those extra pounds come off, will that just make you want to lose more? Or will you realize that extra pounds or not, your body is the physical embodiment of your entire life, and you should be proud of it. You should strut that bad boy out every day like the fabulous amazing souls you all are with a big dose of ‘hell freakin yeah I’m HOT’. Your body is your badge of honor, your story, your life, all wrapped up in limbs, bones and flesh.

We are our own worst enemy, we always will be unless we retrain ourselves, and learn to love ourselves, and be well, happy with ourselves at any size. It can happen, I’m living proof that it is possible. It won’t be easy, but it’ll be worth it.

(THE KICKER)—> For many of us, a healthy weight is not the one we’re constantly chasing. It’s the one we’re at when we say, “Oh, if I could just lose five or ten pounds . . .” When I stop criticizing my numbers I have more free head-space to make and consume better meals.


16 beckysue27 February 28, 2008 at 6:04 pm

Ahhh, love your play list. Me & You by Kenny Chesney was my wedding song last summer and I get teary eyed every time I hear it. I am a total country music junkie too!


17 Caryee February 28, 2008 at 6:14 pm

Hmmm.. those Ezekial buns seem to be the new HOT item!! The last one was Hemp milk (which is still “in” by the way…i bought a carton and loved the switch up from soymilk!). I will have to give these buns a taste 😉


Thanks for sharing that passage!!! I go to this site for meal ideas, recipes, the sense of a healthyeating community, but i think my favorite part is hearing healthy messages/comments by other women. i LOVE the “big dose of hell freakin yeah I’m HOT.” That’s awesome!


18 VeggieGirl February 28, 2008 at 6:19 pm

I agree – smiling CAN make the day better; and I ALWAYS am smiling (especially in the blogging world, with the smiley icon, haha).

It seems like a lot of people are eating PBJs or lunch today – it’s such a simple yet delicious staple. Yum!

What a fun mix of songs for your run!!

Enjoy the rest of your Thursday! :0)


19 Jillian February 28, 2008 at 6:23 pm

caryee- I am glad you liked the passage! I find it so inspiring :) As women, I think we tend to be WAY too hard on ourselves (and each other). I know I look back on my earlier years and wish I could get all those wasted years back that I spent worrying about my weight when I actually looked great.

Thought I could get the brainstorming rolling with everying….

If you could eat JUST 150 calories and wanted to make the snack as filling as possible to get you by….WHAT would you eat???


20 Jillian February 28, 2008 at 6:24 pm

PS- It can be ANY food


21 KarenR February 28, 2008 at 6:31 pm

I have “White and Nerdy” on my playlist. Love Weird Al.

Steph, my HDL is high (which puts my total a little too high which bugs my doctor which I think is stupid. I mean, she would be happier if my total were lower due to lower HDL? Whatever.) Anyway, my doc said that exercise is really what boosts HDL, but I think all cholesterol numbers are more infuenced by heredity than we would like. (I’m kind of an obnoxious patient, I guess!)


22 AshleyH February 28, 2008 at 6:33 pm

hey Gemma I totally agree with the whole nap thing! I totally live for naps. I usually just get comfy in a dark room with a blanket and relax for a half an hour it rocks. A few almonds and tea really do it for me too.

I love your playlist Kath! I am a huge country music fan! Have you heard the song Things that never pass a man’s mind or something like that it is hilarious!! and so true!

I think smiling is like a drug it really does change how you feel and the way those around you feel! so keep smiling!!


23 AshleyH February 28, 2008 at 6:34 pm

Jillian- 150 cal a small handful of TJ trail mix (any kind) with a few teddy grahams thrown in (the healthy trans fat free whole grain type of course!)

Good Question!


24 Romina February 28, 2008 at 6:34 pm

I love your music list, especially since it includes so many musicals. =)


25 SarahF February 28, 2008 at 6:38 pm

How much peanut butter & jelly do you put in your peanut butter and jelly sandwiches? I find they never fill me up for very long, especially with the calories (most times when I make a sandwich I use 1/2 a chicken breast, which is equivalent to 1 tablespoon of peanut butter…doesn’t seem right to me)


26 chandra February 28, 2008 at 6:46 pm

Jillian –
I LOVE that message!! Would you mind sharing what blog you read that on? I think it might be a blog I would enjoy reading!


27 mel February 28, 2008 at 6:51 pm

there are so many melissa’s on this blog!! What an amazing name! haha!! I too had a pb and J as part of my lunch today bc I have class form 9-5 t and th and don’t like meat sitting for hrs before I eat it!! what are your all’s favorite healthy dinners to cook? I need some new ideas for the dinner table!! Tomorrow night Im cooing shrimp gumbo for the first time bc my bf requested it!! Hope its not gross! hah


28 melissa-little runner February 28, 2008 at 7:07 pm

Hi Mel!

I know there are so many Melissa’s. I think I will add little runner to my name because that is part of my blog’s name—and there has actually been some confusion. melissa was the third most popular name the year I was born, 1983

As for dinner ideas, I love Ellie Krieger’s healthy recipes from the food network. There are menus and videos and lots of ideas:

Food network has also teamed up with eating well, so there are now 1000’s of healthy recipes.


29 Steph February 28, 2008 at 7:23 pm

Thanks KarenR! That makes a lot of sense. I eat healthy, but definitely need to exercise more. Hopefully this will help. I think I’ve heard that having a high HDL is actually more important than a low LDL! Tell your doctor that!


30 Katherine Sloan February 28, 2008 at 7:34 pm

150 Kcal Snack of choice: 3/4 cup of cereal in the ~110 range with 1/2 cup of unsweetened soy ~40 = one amazing long lasting 150calorie snack :)

YUM I might have PB & J for dinner – does anyone else like having lunch or breakfast foods for dinner? sometimes i like to – especially when i have dinner leftovers for lunch like today!


31 goalie30 February 28, 2008 at 8:00 pm

I like having omelets or pancakes and eggs for dinner occasionally; my mom used to make scrambled eggs, pancakes, and a side of canadian bacon for dinner at least once a month while i was growing up and it was fun, because I never got to eat those during the weekday before school; it was also cereal and milk or frozen waffles.


32 pinklilly February 28, 2008 at 8:45 pm

I love having breakfast for dinner. I make it a point to have an omelette once a week for dinner – usually towards the end of the week. It changes my dinner options up – and gives me a taste of the weekend that’s approaching!

Jillian – my 150 calorie snack would have to be pineapple cottage cheese (made by Publix) with cut up fruit on top. Just thinking about it makes me want some. It pleases both my taste buds and my tummy!


33 mel February 28, 2008 at 8:50 pm

I had an omlette, english muffin, yogurt and fruit for dinner last night after my night class and it was perfect. It didn’t make me feel stuffed right before bed but I was satisfied! haha! Can you tell i love eggs
Melissa-little runner, my daddy named me Melissa bc he always thought it was the most beautiful name!! I have to agree!! haha!


34 Nancy February 28, 2008 at 8:50 pm

Thanks for the website info… I’m going to check it out.

Btw, LOVE your blog. It’s so informative and the pics are great. Keep it up, we all enjoy it 😉


35 B_Hlthy February 28, 2008 at 8:50 pm

I cant wait to get Eat, Pray, Love.. so many people have said its wonderful!
In inspiration of National Eating Disorders Awareness Week …and because I know many of this blog’s readers have or are suffering from eating disorders… I thought I would suggest a WONDERFUL book/workbook to help anyone who may be suffering from “out of control” feelings towards food on either end of the spectrum.

This book provides wonderful information and very reflective opportunities, thoughtful questions! They talk about making a live-it vs. a Die-t for yourself that is attainable and healthy and how to do it. The workbook questions at the end of each section really help you take a “journey” as they call it. I HIGHLY, STRONGLY recommend it.. A friend of mine is a psychologist who specializes in eating disorders.. I am interested in that field as well and she was suggesting people should really read this first instead of spending $100+ a session to sit with a pyschotherapist. I thought she was full of “it”…. but i decided to spend the $12 and i couldn’t seem to put it down!

The Don’t Diet, Live-It! Workbook: Healing Food, Weight and Body Issues by Andrea LoBue and Marsea Marcus (Paperback – Feb 20, 1999)


36 Kath February 28, 2008 at 9:06 pm

Hope you’re out of the slump by now!! I always think a brisk 15 minute walk works wonders. And you know I swear by a cup of hot tea to warm and wake me up.

I love WHfoods too and just added the widget to my iGoogle page. Don’t you just LOOOOVE iGoogle?!? I’m a Google-a-holic with Google calendar and Gmail too :)

I totally agree about some bars being like Snickers but LaraBars tasting so wholesome. Mine today held me hours too! And I love how chewy they are – takes me a long time to get through. I won’t go into details about how I mush it around in my mouth 😉

Steph ,
Sounds like you’re on the right track with the healthy fats but we learned in Physiology, like another reader said, that exercise is a huge way to increase HDL. As well as staying away from those nasty trans-fats! Also make sure you’re eating soluble fiber. I’m assuming you’re at a healthy weight and don’t smoke, but those are also factors.

Thanks for sharing the great motivating quote!

For 150 kcal, I would like a big bowl of pumpkin mixed with plain yogurt, heated until it’s steaming hot, and topped with walnuts and crumbled honey graham sticks please!

I have heard that country song – hilarious!

SarahF again,
I usually only use 1 tbsp each of PB and J. I agree that they are not really that filling, which is why I love the Ezekiel rolls I got – they are so big that they fill me up with the PB and J as a complement.



37 pinklilly February 28, 2008 at 9:22 pm

Having a love for eggs must be a Melissa thing because I adore them!

Is anyone else as obsessed with cottage cheese as much as I am? I find it to be such a healthy and satisfying snack!


38 B_Hlthy February 28, 2008 at 9:23 pm

i am with you pinklilly!! I love it!! and i love whipped cottage cheese.. thanks to kath /christin from eatlikeme for introducing me to it! yummy! it was on sale at freshmarket the other day too!


39 Ana February 28, 2008 at 9:43 pm

i LOVE cottage cheese (thought it looked so disgusting until i tried it and now i am obsessed!) lol! my favorite snack? i love 4pm snack time! so i have several:

#1 would have to be greek yogurt with almond slivers and hot tea!=~110

#2 before hitting the gym i like to eat 1/2 cup COTTAGE CHEESE! and a Zbar (but that’s 210-230 so a little higher…)

#3 for a fun “i just want to relax with a warm book on the couch” snack i drink 2 cups of Nestle hot cocoa with marshmallows! (i don’t believe in diet cocoa-it’s only 80 calories for one packet of regular cocoa anyway!)=160

#4 (i call it my “party girl pick-up”) one bag 100 calorie kettle corn and about 1oz melted dark chocolate drizzled on top-soooo good!!=~140-160 (depending on chocolate)


40 kitamaria February 29, 2008 at 12:43 am

I absolutely LOVED that book!


41 pinklilly February 29, 2008 at 6:54 am

Ana – snack option #4 sounds amazing! I want to go out and buy the popcorn and dark chocolate right now!

B_Hlthy – the Fresh Market is my weakness! I could spend hours in there. I think a cottage cheese sale justifies a trip there this weekend!

Happy Fun Friday!


42 Angie February 29, 2008 at 3:01 pm

Kath- thanks for introducing me to Ezekiel breads! Last night my husband and I had them with Elie Kreiger’s turkery burgers (the ones stuffed with roasted red peppers and mozarella cheese- I HIGHLY recommend to try them!) and they were SO filling. Not to mention the nutrition facts were amazing. Again, thanks for giving me some new healthy and tastey ideas!

Also, am I the last person on this blog to realize that organic products always seem to omit the HFCS and Partially Hydrog oils?! This discovery brings me PURE JOY!


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