12 Weeks, 12 Pounds, 12 Inches

Today was measurement day, I try to take my measurements every 4 weeks. I find that I don't see as big of a difference if I measure more often. I am happy to say that in the last 12 weeks I have lost 12 pounds and 12 inches! I feel that this is a complete success and am VERY proud of myself because in the last 12 weeks there were many temptations and stressors: Thanksgiving, a week long vacation in Mexico, a long hospital stay of a close family member, his death, 3 Christmas Celebrations, New Year's, and my Dad, Mom, and Husband's birthdays. 

I am now 25.75 inches and 21 pounds away from my goal. Which is completely achievable by the end of June.

RSS Feeds

I have received some inquiries about how to use an RSS feed to keep track of this blog. Today while I was browsing through the blogger gadgets I stumbled upon a tool that will make subscribing to Simply Clean easy to do. If you look at the right hand bar you will see that there is a new Gadget that will allow you to subscribe to RSS feeds from the Simply Clean blog. That way you can always stay updated on what's going on here. Also, if you would prefer to receive an email every time that there is a new post, I can set that up for you. Just send me your email address and I will take care of it. 

Another way to keep track of Simply Clean posts is through Facebook. I set it up so that the RSS feed of Simply Clean is automatically imported into my Facebook Notes application. So, if you friend me on Facebook you will also be able to see when there are new posts on the blog. 

Isn't technology amazing!  

Hierarchy of Fat Loss

It is very nice to get a validation of the Clean Eating way of life from someone who is independent of Clean Eating. The key messages of today's eCourse from Alwyn Cosgrove is that proper Nutrition is invaluable and combining that with building lean muscle to increase your RMR will produce fat loss.

Today we starting looking at what you need to do to burn fat. But before we get started I want you to know that this is not fat burning theory. I get people lean everyday. Simply put, I can get 20 pounds of fat off a client faster than my competition.

Today and tomorrow we are going to look at my hierachy of fat loss. If you want to get lean these are the things you need to pay attention to (in order!)

The Hierarchy of Fat Loss

1. Correct Nutrition
There's pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this.


2. See #1
Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that's a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.


3. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism
I think it's fairly obvious that the bulk of calories burned are determined by our resting metabolic rate or RMR. The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day.


We can also accept that RMR is largely a function of how much muscle you have on your body -- and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.

Supplements...

Here is the leftover Spaghetti Squash with Bison Vita-Mix Marinara sauce that I had today for Meal 3. It was very tasty. It was the first time that my husband and I had spaghetti squash and I was pleasantly surprised. I cooked the squash the way that Dani Spies demonstrates in her Spaghetti Squash 101 video. Although, I think that it was a little over cooked.

Supplements

I am planning a trip to GNC tomorrow to pick up some Multi-Vitamins for myself and my husband along with an omega, vitamin C, vitamin B complex and a cal/mag supplement for myself. I am wondering what other supplements that people are taking. I am very active and eat well, but I would like to make sure that I am taking good care of my muscles and enhancing my weight loss.

Shazam!!!

Did anyone see American Idol last night? I felt that this was a fitting photo to post as a follow up to last night's show... jeeze! 

I watch America Idol because I love to sing and the thought of having an opportunity like the one that the contestants have makes my heart beat a little bit faster. NOT because I enjoy watching girl drama. I hope that as the season progresses that we have less of the character development and more performances. I would love it if during Hollywood week we would actually see everyone perform. Oh well. There is always next week

Today's eats have been very clean so far... I have decided to post a few pics of my food today. 

Meal 1 - 1/2 C egg whites, 1 chicken sausage, 1 slice Ezekiel cinnamon raisin bread

Meal 2 - 1 Nutty Maple Cinnamon bar that I made on Sunday and 1/2 of Vita-Mix: 1 handful mixed strawberries and mango, 2 cupped handful mixed spinach and celery, 4 TB hemp protein powder, 1 TB each flax, wheat germ, bee pollen, 1/2 kefir, water, ice

Meal 3 - Spaghetti squash topped with Bison Vita-Mix Marinara sauce and 1 TB skim-mozzarella cheese leftovers from earlier this week - this is in the oven right now and I will post a picture of it later on today

Meal 4 - Egg Bake leftovers from yesterday and the other half of the Vita-Mix smoothie from Meal 2

Before

After

Last day of Big FAT Mistakes

I am guessing that this will be the last of the extremely sarcastic (and funny) tips to gain fat. I am really looking forward to what tomorrow's eCourse will entail. For today, please enjoy Alwyn Cosgrove's Big Fat Mistake 5...

Today is the last day of Big FAT Mistakes. Tomorrow we'll get into what you need to do to burn fat.

Big Fat Mistake 5: Perform the exact same workout over and over without ever increasing the intensity.

Doing the same workout each time will confirm that you haven't become any stronger or more fit, but instead have stayed exactly the same or become worse.

Fat Gaining Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.

Why this works to store fat: This will ensure that you don't gain any lean body mass and that your workout won't limit your fat storing capabilities. You don't ever want to push yourself harder than you're used to.

And another one bites the dust... (Egg Bake Recipe)

This has to be one of my favorite LOL cats that I received from my aunt... how impossibly funny is that cat? The heft of the Macy's Day balloon cat reminds me of Piggie, my cat... however, Piggie is orange with orange spot/stripes. I love him to pieces. As a matter of fact, right now he is laying on the couch using my leg to prop himself up. I love cats - let me rephrase that - I love Mr. Piggie. :)

I did Interval Training today on my treadmill. I found that when I first started doing interval training I was pushing myself too hard. It was getting to the point that after completing 30 minutes on the treadmill (only 20 minutes of that consist of intervals) I was completely exhausted and did not have energy for the rest of the day. I have decided to back off and only do 10 minutes of speed intervals (1 minute running, 2 minutes recovery) and then doing incline intervals at a fast walk for 10 minutes (1 minute high incline and 2 minutes lower incline recovery). This seems to help with the exhaustion, but still give me an intense workout. By the time I am finished I am dripping in sweat. :)

My eats were pretty clean today, other than my two cheats: a POM-Champagne drink with dinner and a small square of very dark chocolate (88%) for dessert. I don't know why I wanted them - probably had to do with my husband coming home and opening a beer. It just sounded good.

The rest of my meals were as follows:

Meal 1 - 1/2 C scrambled egg whites, chicken sausage, 1 slice Ezekiel bread

Meal 2 - Vita-Mix: 1/2 handful strawberries, 1/2 handful mango, 2 cupped handfuls spinach, 4 TB hemp protein, 1 TB each flax, wheat germ, and bee pollen, 1/2 C kefir, water, ice

Meal 3 - 4 hard boiled egg whites and 1/4 C Steel Cut Oats with 1 TB each flax and wheat germ, 6 dried cranberries, cinnamon, vanilla cooked in 3/4 C water, and a banana

Meal 4 - 1/2 Egg Bake recipe from Dr. Karin  - it was a little bit of a modified version - and 1 apple (this was split up apple before workout, egg bake after workout), 4 slices of organic dried mango

Meal 5 - 1 palm sized portion of Roasted Buffalo Chicken breast (with Frank's Hot Sauce),  2 cupped handfuls lightly steamed green beans, 1 handful of sweet potatoes with pumpkin pie seasoning and 1/4 tsp olive oil butter (which I made myself in the Vita-Mix with 1/2 butter and 1/2 olive oil and drizzle of honey), POM-Champagne cocktail

Meal 6 - 1 square organic dark chocolate (88%)

This is a recipe that I found on Tosca Reno's Eat Clean forum. If you have not checked it out, you should! It is a fantastic resource where you can get tips, recipes, and advice from fellow clean eaters and fitness minded women (and a couple men). You can access the Forum from Tosca's Site.

Egg Bake, Inspired by Dr. Karin's Egg Bake Recipe

10 egg whites (or 3/4 C + 2 TB pre-packaged egg whites)

1/2 cup unsweetened soy milk
2 cupped handfuls of finely diced yellow zucchini
1 cupped handful broccoli

1 cupped handful spinach

1 scant handful onion

1 scant handful red pepper

Other ideas from Karin's and other members of the forum of other fillings:

- Diced tomatoes, drained

- Mushrooms

- Celery

- Cucumbers
- 1/2 cup cooked ground bison, turkey, or tofu

- CLEAN low-fat Chicken sausages
- top with 1/2 cup seasoned homemade Ez. bread crumbs

Whisk the egg whites and soy milk to make them fluffy.

Spray a medium sized glass baking dish or casserole with olive oil and pour in the egg whites. 

Gently stir in your vegetables.

If using, sprinkle the bread crumbs over the top. 

Bake at 400˚ F for 25 - 30 minutes. The baking time will depend on the width/depth of your baking dish. Check how the egg bake is progressing after 20 minutes. Bake until golden brown on top.

Here is a picture that "Traweaver" posted on the forum of her finished masterpiece:

Another Fun Fat Storing Tip from Mr. Cosgrove...

This is the second in the series of six emails that I am receiving from Alwyn Cosgrove's Afterburn eCourse.

Today we'll look at some nutrition mistakes people make with their fat burning.

Big FAT Mistake 2 - Follow a low fat, low calorie diet...and don't drink any water

You want to lose weight so you should eat a lot less right? I've got some news for you...The less you eat, the lower your metabolism will go, which is optimal for storing body fat.

Fat Gaining Recommendation: Keep your calories very low and deprive your body. Keep your calories around 1000-1200 per day (which is starving) and don't eat more than 15 to 20 grams of fat per day. You want your body to think it's starving so it'll hold on to body fat at all costs.

Also, don't drink any water. Drink juice instead; it'll work wonders for expanding your waistline. Why it works to store body fat: Every time you eat, your metabolism goes up. This isn't good when you're trying to store fat. Eating enough food will fuel fat burning, the opposite of what we want. You want your body to be in fat storing mode, which is best accomplished by depriving it.

Also, count your fat grams and keep your dietary fat levels low. This will teach your body to hold on to fat, another excellent method for putting on that extra adipose tissue (body fat)! And drinking water will only cause you to drop any excess water you're holding, therefore keep the water consumption low to keep you fat and bloated!

Big FAT Mistake 3 - Avoid Weight Training At All Costs

Increasing your lean body mass is the best way to increase your metabolism to burn fat. So stay away from any weight training!

Fat Gaining Recommendation: Don't touch the weights in the gym. Or, if you do, only lift ones that are small enough not to build any muscle (you know the ones - the little pink dumbbells in the ladies-only room).

Why it works to store fat: The goal is to keep your metabolism as low as possible to turn your body into a fat storing machine. Any lean muscle would be bad news when you're trying to gain fat because it would increase your metabolism and cause you to burn more calories!

Also, weight training (especially Afterburn Training) will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!

What Am I Going to Eat Today?

I ended up having to work late yesterday and was not able to get a workout in. I will work out twice as hard today when I get home. :) I plan on doing Workout A of NROL4W Stage 3 and will do the 8-minute Tae Bo video.

Here are my eats for today:

Meal 1 - 1/2 C egg whites, 1 chicken sausage, 1 slice cinnamon raisin Ezekiel bread

Meal 2 - Vita-Mix: 1 cupped hand full strawberries, 2 cupped hands full of spinach, 1/2 C kefir, 4 TB Living Harvest hemp protein powder, 1 TB each Flax, Wheat Germ, and Bee Pollen, 1 tsp vanilla, 1 date, water and ice

Meal 3 - 4 hard boiled egg whites, 1 C cooked oatmeal with 1TB each flax & wheat germ, vanilla, cinnamon, honey, 1 apple

Meal 4 - 1 Nutty Maple Cinnamon bar, 2 cupped hands full of red peppers, 1 TB hummus

For dinner I am making the following:

Meal 5 - Spaghetti Squash topped with my Vita-Mix Marinara sauce and ground bison

Big FAT Mistake 1 - Do Aerobics Everyday

I signed up for Alwyn Cosgrove's six day email eCourse that support the Afterburn Training program that he designed... I plan on sharing these with you this week as I receive them. This one made me laugh.

Welcome to the Free 6 Day Afterburn Training eCourse

Over the next 6 days I will be sending you an email everyday. The first 3 days of the course focuses on fat burning mistakes while the last 3 days of the course covers effective fat loss. Let's get started.

Big FAT Mistake 1 - Do Aerobics Everyday

Do you want to stay fat? I mean really fat? Did you know that the more aerobics you do, the more efficient your body will be at storing fat, especially if you're looking to gain some size on your thighs!  

Fat Gaining Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you're working out. After all, you're going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout). 

Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the "fat burning zone") which will create the perfect effect we want for the other 23 hours of the day - fat storing mode. Yes, your body will adapt to become efficient at storing fat. This workout will do nothing to increase your metabolism either. 

You'll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism. Also, because you're using your lower body to perform this aerobic exercise, your body will adapt and will most likely store your new fat on your thighs. 

So get to the gym and start spending countless hours doing aerobics, burning off muscle, and turning your body into a fat storing machine! This is a perfect way to gain some body fat!

This is completely against most people's understanding of what they should do when trying to loose weight. But if you read the article from Alwyn Cosgrove that I posted yesterday, it soon begins to make sense. I am really excited to get the rest of the emails in this series.

Aerobic workouts and Fat Loss

I just stumbled upon a VERY interesting article written by Alwyn Cosgrove about Aerobics, Weight Traning and ultimately the best ways to effectively Burn Fat and raise your Metabolism. Please check it out here.

Monday Morning (Super Bowl Turkey Burgers)

And the kitty strikes again!!!

This one made both my husband and I laugh hysterically. I am still laughing now. :)

The Super Bowl was definitely worth watching last night - those last few minutes were intense! Congratulations, Steelers!!! 

The night was bittersweet because it was such a fun game, but on the other hand, it signals the end of Football Season - which is something that I look forward to with excitement and anticipation every year - even though I know that my beloved Vikings will always let me down. :(

Last night's Turkey Burgers were fabulous! They stayed very moist and tasted delish! Here is the recipe that I used:

Super Bowl Turkey Burgers

1 1/4 lb ground turkey breast

1/2 c whole wheat breadcrumbs

2 TB flax seed

3 TB chicken bouillon

1/2 c water

2 tsp garlic powder

2 tsp onion powder

Sea Salt and Pepper, to taste

1 TB natural low-sodium tamari (soy sauce) - watch out for preservatives in some soy sauces

Dash worcestershire sauce

Place all ingredients in a large bowl and mix together with your hands until the ingredients comes together - do not over mix. Gently form into 5 patties. Spray a grill pan with olive oil and preheat to medium. Grill for 5 - 6 minutes per side, until no longer pink in the middle.

Serve with sprouted wheat buns and your favorite toppings. 

Tip: Heat tinfoil wrapped Sprouted Wheat buns in a 350° oven for 5 - 6 minutes, they will be crusty on the outside and soft in the middle.

Toping Options:

- Organic Ketchup (or homemade ketchup from the Eat-Clean Diet Family and Kids Book)

- Organic Pickles (regular ones usually have preservatives and dyes)

- Tomato slices

- Lettuce

- Hummus

- Mustard (yellow or Dijon)

Cooler 1 Substitutions:

• Substitute rolled oats for the whole wheat bread crumbs
• Eliminate the bun, soy sauce and worcestershire sauce
• Eat with a fork and enjoy!
• Portions: 1 Protein, 1/4 Grain serving

An Interesting Week Comes to an End...

I couldn't have said it better myself...

This week has been extremely interesting, to say the least. I did fabulously on my strict Cooler 2 and only took 1 rest day from my workouts. I am very proud of myself. 

On the other hand, I found out that one of my closest girlfriends is moving to Sioux Falls, SD because her husband was transferred there for work. I am very sad that the convenience of knowing that she is just on the other side of town will be gone. However, I have a sneaking suspicion that I may end up seeing her more often now because we do end up going to Sioux Falls a few times a year to see my sister-in-law & brother-in-law and their kids.

Also, my mom has scheduled her surgery for February 12th - she is planning on having her C7 disc removed, because it is severely herniated, and then having her C7, C6, and C5 discs fused together with a metal plate because the C6 and C5 discs are bulging and have osteophytes (bone spurs). She has degenerative disc disease and they are trying to prevent the bulged discs from herniating, too. She gets a second opinion tomorrow and we will see how this unravels. Please pray for my mom, Trish.

My eats have been good. Yesterday I drank a few too many Organic red wine spritzers with Allan while celebrating "Birthday Week". I feel terrible because I really didn't have a present to give him because it hasn't arrived yet. I ordered him something that he really wanted off of eBay a week and a half ago and it still isn't here - dang Postal Service. 

This morning I made Vita-Mix grapefruit juice and it was a fabulous accompaniment to our egg whites and toast. Hip-Hip-HOORAY for the Vita-Mix!!! It made my hangover go away instantaneously. 

Vita-Mix Grapefruit Juice

2 grapefruits, without skins and quartered

3 dates

1 1/2 cups water

1 cup ice

2 TB agave nectar, or to taste

Place all ingredients in the Vita-Mix container in the order listed and secure the lid. Set the Vita-Mix to VARIABLE speed #1 and turn on the machine. Quickly increase speed to #10 and turn to HIGH. Keep on HIGH for 45 to 60 seconds and turn to VARIABLE speed #10 and quickly decrease speed to #1 and turn off the machine.

The grapefruit mixture will be a frothy beautiful pink color!

For the Super Bowl tonight my parents will be joining us to watch the Big Game on the "Big TV" - as we lovingly call it. I will be making Turkey Burgers and Sweet Potato fries for supper and stove top popped popcorn with almonds, cranberries and dark chocolate (for my dad's sweet tooth) to snack on during the game. Go Steelers!

Can I haz...

I can haz a pikl jar pleeze?

Friday's Food:

Meal 1 - 1/2 C eggs, 1 chicken sausage, 1 slice of cinnamon raisin Ezekiel toast

Meal 2 - Vita-Mixed: 1/2 orange, 1/2 handful strawberries, 1 handful celery, 1 date, 1 serving vanilla protein powder, 1 tsp vanilla, 1 TB wheat germ, 1 TB flax, 1 TB bee pollen, 1 C water, 1/2 C ice

Meal 3 - Vita-Mixed: 1/2 orange, 1 banana, 1/2 handful celery, 1/2 C almond milk, 1/2 serving protein powder, 1 tsp vanilla, 1/2 C ice

Meal 4 - 2 small Blueberry Cottage Cheese pancakes (I always have a few extra ones in the freezer), topped with 1/2 C apple sauce

Meal 5 - It was my husband's birthday and we went out to Axel's bonfire with my in-laws to celebrate. I ordered the salmon, simply grilled, with a wild rice pilaf and a lychee martini. The lychee martini was nothing like I expected it would be, but very good. For Allan's birthday dessert, he ordered a brownie with vanilla ice cream and I had a few bites. It was delicious!

This is a photo of a lychee berry on a the tree:

Workouts

I workout at my home gym that I share with my husband. I am following the workouts described in The New Rules of Lifting for Women and am currently on Stage 3. The workouts are challenging and I only stay on a stage for a few weeks, which decreases the chances of boredom. Although, I am getting to the place in my weight traning that I need to get some heavier dumbbells because I could lift more weight in some of the exercises. I have been thinking about purchasing two of the adjustable dumbbells (5 - 25 lbs) that they sell at Target. Does anyone have them?

The following is my training log for this week:

Workout A

One-Armed Dumbbell Snatch - 3 sets of 10 lbs, 10 reps each set

Alternating Exercises:

Dumbbell Single-Leg Romanian Deadlift - 3 sets of 10 lbs, 6 reps each leg per set

Barbell Bent-Over Row - 3 sets of 70 lbs, 6 reps each set (today I did 7 reps on the 2nd set)

Alternating Exercises:

Dumbbell Single-Arm Overhead Squat - 3 sets of 10 lbs in one hand & 2.5 lbs in the other hand, 6 reps each leg per set

Incline Bench Press - 3 set of 65 lbs, 6 reps per set

Alternating Exercises:

45 degree plank - 2 sets of 45 seconds, rest, 45 seconds, 1 set of 60 seconds, 45 seconds

Dumbbell Reverse Wood Chop - 3 sets of 10 lbs, 10 reps each side per set

Workout B:

Barbell Romanian Deadlift - 3 sets of 70 lbs, 1st set 8 reps, 2nd and 3rd set 7 reps per set

Alternating Exercises:

Partial Single-Leg Squat - 3 sets, 6 reps per set

Pullover (at home version of Lat Pull-Down) - 3 sets of 10 lbs dumbbell, 1st set 6 very slow reps, 2nd and 3rd 10 very slow reps

Alternating Exercises:

YTWL - 3 sets of 2.5 lbs dumbbells, 6 reps each exercise

Long-arm Swiss Ball Crunch - 3 sets, 1st and 3rd sets 10 reps, 2nd set 12 reps

Alternating Exercises:

Reverse Crunch - 3 sets, 6 reps per set

Hanna Side Flexion 2 - 3 sets, 6 reps per set

LOL Cat Week

Unfortunately for you, I think that LOL Cats are some of the funniest things on Earth. Fortunately for me, my Aunt sent me an email full of them and for the next week I will feature the funniest ones from that email.

Meals 2, 3 and 4

Meals 2 and 3 were the Vita-Mix concoction that I make on a daily basis:

1 orange
1/2 hand full of nsa frozen strawberries
1/2 hand full of nsa frozen mango
1 serving vanilla protein powder (muscle milk light)
1 tsp pure vanilla
1 TB wheat germ
1 TB flax seed
1 TB bee pollen
1 C water
1/2 C ice
2 cupped hand fulls of spinach

Today I ran out of spinach and had to use half spinach and half romaine lettuce. The spinach is MUCH better than the spinach/romaine mix. I should have used celery instead of the romaine lettuce - it would have tasted better.

Before:
After:


The second helping that I intended to have for Meal 3 had gotten a little funky in the fridge - the romaine lettuce flavor has intensified, so I added 2 TB peanut butter, a little drizzle of agave, some strained whey from my Yogurt Cheese, and a tiny bit of almond milk to make it taste better... it worked!

Meal 4 was half a large Ezekiel wrap toasted with garlic hummus on it.

I am waiting to see when Allan will be home from work and then plan on making turkey burgers from the Eat-Clean Diet Family and Kids book with Ezekiel Hamburger buns, hummus, lettuce, organic ketchup, organic pickles and Dijon mustard. Should be yummy!

Cardio

Today was my weigh-in day and I am down .5 lbs this week! It is really exciting because I did not do well at eating clean last weekend... I ate too much, had a few drinks, and we ate out a few times and I missed a workout this week. In an attempt to turn things around, since Monday I have been on a very strict Cooler 2 and it has paid off!!!

My winter cardio routine usually consists of running intervals on my treadmill while watching DVR'd shows. I have grown a bit tired of this routine and have decided to start looking for alternate forms of winter cardio. Yesterday I picked up the following fitness DVD's and VHS tapes at my local library to take on a test drive before committing to any purchases.

This morning I did the TaeBo Instructional VHS - I know.... who uses VCR's anymore? - and then did the TaeBo 8-minute workout. For a total of 52 minutes of TaeBo today. It was fun and boy does Billy Blanks have a personality. I have memories of doing TaeBo every Friday in the Self-Defense gym class that I took as a Junior in High School and for some reason didn't quite remember how quirky Mr. Blanks really is. :)

Does anyone have suggestions of other fitness DVD's that I should look into? I am trying to find something that inspires and motivates me to do my cardio!!!

Meal 1: Breakfast

Today I am going to post pictures of all of my eats for the day...

Here are some of my Supplies for Meal One
- Steel Cut Oats
- Unsweetened Dried Cranberries
- Cage-Free Brown Eggs

Pictures of my completed Breakfast....

1/3 C Egg Whites, 1 Chicken Sausage and 2 TB Red Pepper


1 C cooked Steel Cut Oats, 2 TB unsweetened dried Cranberries, 1/4 c Almond Milk, Cinnamon, Vanilla, Agave Nectar

High-Fructose Corn Syrup

Check out this article from the Washington Post about a Study that found Mercury in High-Fructose Corn Syrup.... maybe we have been right all along and it's not exactly the same as table sugar...