ADA recommends A1C for diabetes diagnosis

According to a recent article on WebMD, the American Diabetes Association (ADA) now recommends a simple blood test, known as the A1C test, for diagnosing diabetes. Until recently, the A1C test hadn’t been standardized between labs. Now, a person with an A1C below 5 is considered not at risk for diabetes. People with A1C levels between 5.7 – 6.4 are considered pre-diabetic. Those with A1C levels of 6.5 or higher are considered diabetic.

Happy happy. Joy Joy. In accordance with this recent revelation, my latest A1C result would mean that I am considered pre-diabetic. Never thought I’d be so happy to learn that. Of course, the other category to consider in my diabetes struggle is my BMI. Using a simple BMI calculation, I still have work to do as my BMI is still slightly in the overweight category. I also am an apple shape which means I put additional stress on my vital organs by having my excess weight in my mid-section.

Ugh. Time to reduce my waistline.

10 SMART Goals for 2010

1. Exercise – Like so many people, I have a goal to exercise regularly, but having this as a goal is not really fair. I already do exercise regularly. 5-6 times per week. Just because I currently do it doesn’t mean it shouldn’t be a goal for the upcoming year.

2. Keep a food journal. We’ve all heard it before. Keep a journal to keep aware of what fuel you are putting in your body. According to an article in Diabetic Living (Winter 2009, p. 64), “A 2008 study of almost 1,700 people found that those who wrote down what they ate and drank for six days a week lost twice as much weight as those who did not.” I am just as guilty as the next person. I think I am aware of what I am eating until I sit down and realize that I just mindlessly shoved 3 cookies in my mouth in the afternoon instead of paying attention to my body and giving it what it really needed.

3. Register for a race per month from March (maybe April depending on weather) through December. I am hoping to do the Delavan Frostbite Classic Half Marathon in March, but that is weather dependent. I’ve signed up for the sold out OneAmerica 500 Mini-Marathon on Mother’s Day weekend and the Disney Wine Dine Half Marathon at Walt Disney World in October. In addition, I will definitely be doing the Tremont Triathlon on June 26th. I’ll be watching a few races sites to see what other opportunities are out for the remaining months.

4. Track distances for running, biking and swimming.

5-7 Create monthly plans for dining, exercise and finances. If you missed the Suze Orman guest appearance on last season’s The Biggest Loser, you missed some pretty good statistics on obesity and finances. Now, my dear husband made fun of every line Suze had on the show, but in all honesty, I know there is a direct correlation between my weight (i.e. dining out and being lazy) and my finances. When my food is out of control, my weight is out of control. I am usually in total denial about where my money is going about the same time I am in denial about why my pants feel tighter.

8. Create a monthly plan for housekeeping duties. Life gets in the way. A LOT. So sometimes swiping the toilet doesn’t happen as regularly as I want it to.

9. Complete at least two scrapbook pages per week.

10. Work on genealogy at least two times per month.

All of this adds up to someone with a balanced life. That is my ultimate goal. To have a balanced, fulfilled life while providing a nurturing Christian home from my family. Over the next few weeks, I am hoping to flesh out some of those goals with some SMART objectives: S-Specific, M-Measurable, A-Attainable, R-Realistic, and T-Timely.

2009 – a year to jeer or cheer?

It’s hard to believe that another year is coming to a close. Is it really almost 2009? I still feel like it could be 1980-something….I am in denial that I am a woman of a certain age which is considered “middle aged”. Ugh. I hate that word. But let’s look back at another year and see what lessons on life we have learned.

January – Swimming is not easy. As a kid, you thought it was so much fun to splish splash in the water. Now, swimming has turned into a form of exercise. It takes the fun right out of it.

February – I love to be a coach and mentor. Every winter I coach 5th & 6th grade girls travel volleyball which is a sport that I truly, truly love. I want to pass that passion on to the youth of our small, little town.

March – Relaxation is good! We went to Orlando for spring break and really enjoyed the relaxation. We didn’t do a heck of a lot except sit by the pool. We did visit a couple of parks, but we didn’t kill ourselves with a break neck pace. Thank goodness for vacations!

April – I love my job. I really enjoy my job at the park district…especially when it’s busy which always happens at this time of the year. I started my career as a computer programmer which was an interesting career, but sitting in a cubicle with my computer screen was not quite as fulfilling as interacting with people. Of course, being the busy time for me, I swayed from my triathlon training and questioned whether I could do it this year or not.

May – I’ve become my mother. In May, I discovered I was diabetic. Not pre-diabetic. Not borderline. D-I-A-B-E-T-I-C. I shed a few tears over that one, but in the end I decided this was God’s way of saying “Don’t give up on the triathlon. It’s time to hard boot your training.”

June – I AM A TRIATHLETE! Oh my gosh, I so loved running in the Sprint Triathlon at Tremont. Words cannot express how happy I was to complete my first triathlon. I met my goal time. I finished with a smile on my face…and a desire to buy a new bike.

July – I am a goal oriented person. With no races sitting in front of me, I became a slacker. I was still running, biking and swimming, but my intensity was lost. So, I signed up for the Canton Triathlon in August.

August – I still need to work on my swim. I competed in the Canton Triathlon which is an open water swim. I read all about the people who freak out when they do the open water swim. I was extremely nervous, but I prepared….I thought. I took my first few strokes and had to flip over to a back stroke. I was convinced I was going to drown because I didn’t have a huge amount of faith in my swim ability. As soon as I finished the swim, I felt a huge relief. I finished the race in OK time, but my swim took away from my enjoyment of the race.

September – I like a schedule. After a free form schedule for the summer, I know that I need to follow a schedule. Now that the kids are back in school everything just seems to fall into place better.

October – I am IN my 40s. I know this shouldn’t be a huge revelation, but there is a difference between 40 and 41. And I felt great to be 41 and getting my body back into tip top shape.

November – I love my family traditions. We were in Disney World for Thanksgiving this year. Jeff really hated being away on Thanksgiving. He wanted to be home smoking a turkey for the family. Ha. I didn’t miss that. I missed Black Friday. Getting up at 4 a.m. and going shopping with my sisters and nieces…fighting through the crowds to get hard to find item at a great deal.

December – I will never again participate in a Cookie Exchange! I love my neighbor who I’ll just call her Martha. She’s an incredible woman who invited our entire neighborhood over to her beautifully decorated home for a cookie exchange. I enjoyed the company and conversation, but, really, Who needs 7 dozen cookies? They were all yummy and tasty, but I don’t need 7 dozen cookies sitting around my house at the holidays tempting me. I only participated this year because my darling husband insisted. Next year, he can go and I’ll stay home and enjoy my peace and quiet.

2009 in summary -

Overall through this year, I’ve also discovered that I like to follow a plan. It’s just making sure I take the time to make the plan. That’s the key. I’m awesome at following my workout plan. I just need to make sure I follow my food plan. That is my long term goal for 2010. Now, I need to work on making measurable short term goals to up the long term ones.

So for 2010, I’m working on a finance plan, a workout plan, a food plan, and a housekeeping plan.
Mmm, I like me a plan.

I've become a statistic

According to several recent studies, the average person gains one pound during the winter holidays. In surveys, people report the average weight gain during the holidays is about 5 lbs.
EEEKKK! During our trip to WDW, I gained 2 lbs. Now that we are in the final week of the year, I’ve gained another 2.5 lbs. As I said before, it is the most fattening time of the year.
But I am still working out. I am still enjoying the adrenaline rush after every workout and reveling in my growing muscles.


Until I hear the toffee call…


But I took care of that today. Yes, I ate some, but when I got to the point that I was disgusted with myself I threw the rest in the GARBAGE.


Yes, victory!


Hmmm, I’d hate to test my sugar level right now though.


Source:

http://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/

WWCore Olive Salad Dressing

This is my all time favorite salad dressing. I got this off of an email list when I was following Weight Watchers Core. It is so tasty. Add some reduce fat Feta cheese with loads of veggies and it's an awesome salad!

Olive Salad Dressing:

1/2 c green or black olives, pitted, chopped
1 c black olives, pitted, chopped
3-4 sweet cherry peppers or pepperoncini, seeded, chopped => I use pepperoncinis
4 cloves garlic, finely minced
2 anchovies, crushed (optional) => No thank you!
3/4 c red onions, sliced => I chop
1/4 c roasted pimientos, chopped => I just use olives with pimientos in them
1/4 c fresh parsley, finely chopped
1/2 teaspoon each oregano and basil, chopped
3/4 c extra virgin olive oil
2 tablespoons balsamic vinegar
2 tablespoons red wine vinegar
1/2 teaspon salt (or to taste) => I don't use the salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes

Combine all ingredients. Refrigerate in a covered container overnight before using.

Usually one batch of this dressing lasts me about 2 weeks.

Merry Christmas to all

Merry Christmas to all - fat & fat. Please remember that Jesus Christ Our Savior loves you no matter what your fitness level.


In celebration of His birth, I received a number of fitness gifts which I am VERY excited about. My family knows that I've had a life long love of exercising, but due to my diabetes I've stepped it up this year. Here are some of the exciting gifts that I received and can't wait to use & review:


Triathlon Workout Planner, by John Mora (available at Amazon.com). My sister got me this one. I'm always looking for new material to help me refine my training. I'm a very independent athlete. I don't like to wait on other people to exercise. So I thought this might help me intensify some workouts. Here's hoping.



180s Discovered Headphone Ear Warmer. Ahh, relief for my ear on the cold outdoor runs. I have ear phones and a ear warmers, but when I wear the two together I end up smashing my ears. Hopefully, this will help and feel much better.

SportCount Lap Counter. I AM SO EXCITED ABOUT THIS ONE. Don't tell me I'm the only one who loses count in the pool. I can't seem to keep track of my laps. I get too excited when I realize I'm getting close to a goal and suddenly I'm not sure how many laps I've done.

Jillian Michaels Adjustable Weight Powerbell. Ohhh, my husband is good. I dropped one MAJOR hint and he took it. I was so impressed. I can't wait to start swinging these things around. He said there's even a DVD with it. Ohhh baby. Can you feel my excitement?

In addition, my daughter received these for Christmas and her birthday. I know. You think it's cruel, but she LOVES Jillian Michaels.

The Biggest Loser Cardio Max DVD workout

The Biggest Loser for the Wii. I've already started playing with this one and it is a LOT of fun...and challenging as well. I like it much better than Wii Fit...but more about that later.The Biggest Loser Last Chance DVD workout.

Looks like I'm going to have plenty to keep me busy over the winter.

Enjoy your holiday!

WWCore Vegetable Soup 0 pt

One of my favorite recipes to get me through the winter months and helps me eat my vegetatables is Weight Watchers Core Vegetable Soup for 0 points. Plus, the bonus feature is that it's a crock pot recipe. Put all of the ingredient in and walk away for a few hours. I love anything that is EASY! My crock before I even chop up any vegetables.

I added the chopped up vegetables....and a few hours later....

YUMMY YUMMY HOT SOUP! I usually have at least 1 cup per day through the winter. One batch lasts me about a week.

Here is the recipe:

Ingredients

10 oz spinach, baby, washed
2 medium carrots(s), chopped (NOTE: I like things easy. So I chop a few baby carrots.)

2 medium stalk celery, chopped

1 large onion(s), chopped

1 clove garlic clove(s), minced

4 c vegetable broth, low-sodium

28 oz canned diced tomatoes, no-salt added

2 leaf bay leaves

1 T dried basil

1 tsp dried oregano

1/2 tsp red pepper flakes, crushed

Place all ingredients in a slow cookers; cover and cook on high power for 5 hours. Remove bay leaves, stir and serve. Yields about 1 cup per serving.

Week of 12/14/9 Workouts

Not the most stellar week, but with all of the sickness running rampant through this house I can't complain too much.

Monday: 3.4 mile treadmill run
Tuesday: The Biggest Loser Weight Loss Yoga
Wednesday: 2.5 mile treadmill run
Thursday: The Biggest Loser Power Sculpt
Friday: OUTDOOR RUN YAYAYAYA with my trusting GARMIN watch

Saturday: Rest
Sunday: Wii The Biggest Loser – 30 minute cardio workout plus challenges

It's the most FATTTENING time of the year

It’s Sunday, December 20, 2009 and yes, it is the most fattening time of the year. Let’s exam why.

1. Everyone is running here and there trying to purchase gifts that no one needs instead of exercising.

2. There are some people in our lives who believe that food is the 6th love language and will spend hours and hours baking in the kitchen to pass out fattening treats to their friends, co-workers and neighbors.

3. Tradition. My family has a multi-generational tradition of making homemade candy each holiday season. Candy which is oh so yummy, but also full of nothing more than sugar and butter.

4. Cookie exchanges. I love my neighbors and last year I refused to participate in the fat exchange, but I succumbed this year due to pressure from my sweet tooth husband.

My goal for December was to maintain, but then I also got a cold and lost my voice. On top of it all, my Mini-Me got pink eye this week and my dear hubby was diagnosed with pneumonia.
Yep, it all adds up to stress and a quick grab of all those cookies, candies and goodies which are just splayed out across my pantry counter. Guess I’d better go get on the treadmill after all.

DVD-Rev: The Biggest Loser Power Sculpt

I received another DVD through the inter-library loan this week....The Biggest Loser Power Sculpt DVD. I did this workout this morning and uhhh, yah, I like it way better than the Weight Loss Yoga.

I decided to do the Maximum Results pre-programmed workout. The entire program was led by Jillian Michaels. The program started with a 5- minute warm up followed by a 20 minute sculpting segment and a 5 minute cool down.

Now, I have to say that LOVE Jillian Michaels....love, love, love her. She used to have a podcast on KFI which I listened to every week. The show helped me understand some of her thoughts and why she treats some of her contestants in such a rough manner. She's really not a psycho masochist. She has some level of thought process behind it all...actually a lot of thought. She's very insightful with her contestants.

HOWEVER, I can honestly say Jillian Michaels may be a fantastic trainer, but she is not an aerobic instructor. When you do aerobics, there is a certain tempo...a consistency which needs to be followed...a 4- or 8-count to follow when doing your exercises. There is no tempo, no 8-count during the Power Sculpt segments. And maybe I'm just a DVD snob, but I really like my 8-count. The 20-minute level I segment went by very quickly with a mixture of lower, upper and core exercises and with the exception of the lack of a tempo, I really enjoyed the workout....but it ended too quickly.

So, I decided rather than move into my cool down I went back to complete the Level 2 & 3 segments as well since they are each only 10 minutes long. Level 2 is led by former TBL trainer Kim Lyons. This segment consisted of completing the designated exercise and then doing a power segment were the reps were completed at double time. The segment was fine. Most of the lower body exercises were just a repeat of what Jillian completed in Level 1 with upper body movement included. The main problem with this segment is the power portion were Kim wanted you to speed up the exercise....but then later in the segment asked you to slow it down and feel the burn. Hmmm, which is it? Speed up or slow down? Kim did say some key phrases just as I was ready to put my weights aside and kept me motivated to keep going.

The Level 3 segment was led by Bob Harper. This segment was full of completely different exercises utilizing upper and lower movements. The segment ended with some core exercises which I definitely enjoyed.

One of the extra features on the DVD is the inspirational stories where some of season 4 participants told the listener about their journey. The stories were interesting and enjoyable. I hope someone out there will find them motivating.

Overall, I think the DVD is a good one which I will use again and again.

DVD-Rev: The Biggest Loser Weight Loss Yoga - Part 2

I know I've had the DVD for a week now. You would think I would have gotten more use out of it. The library was already calling for it to come back to the library, but with my cold I only got to use it once. So, today I was determined to try the DVD again. This time I customized my own workout with a 5 minute warm-up, 20 minutes & 15 minutes segments and a 5 minute cool down.

The 20 minute segment was basically the Maximum Results program. Lots of Warrior 1 & 2 poses, triangles, and plank positions. Still, a lot of time on your wrists, but I didn't have that feeling that my wrists needed to pop today so that was a little bit better.

My favorite portion of the workout was the 15 minute segment which wasn't a part of the Maximum Results program. It was actually a 15 minute core workout. The segment did use a lot of plank positions, but I really enjoyed this core workout. It was hard, but I loved all of the different positioning without doing a single crunch. I was a little dismayed though when everyone on the DVD pulled out their light medicine ball to use in some of the exercises. On most of the exercises, I was able to substitute with a light hand weight and balled up my sweatshirt to put between my knees instead of the medicine ball.

Overall, I enjoyed this DVD. It's a good workout, something different for me. However, I am still not a huge yoga fan. I know if I keep doing it consistently I will see results, but yoga will have to be a supplemental workout for me. I know I've gotten a good workout. My shoulders, arms and wrists could feel it, but I just haven't caught the yoga bug...yet. I guess I'll keep trying. I'm giving this DVD a 3-star rating because 1) I don't love yoga, and 2) I didn't like all of the impact on my wrists.

Diagnosis: Diabetes

It all started out so innocently - that day in May of 2009. I thought I was doing the right thing and I was. I really, really was. I just didn't realize how it would impact my life.





At my yearly ladies exam, I mentioned to my doctor that I should probably get my sugar tested. I was 40 now and after giving birth to my 2nd child, a 10 pound 9 ounce baby girl (yes, that's what I said), my gynecologist treated me as a gestational diabetic when I had my 3rd child even though my sugar levels never got out of whack. So, while I was never diagnosed as truly gestational diabetic, I was treated as such.





I knew this day would come. It's not a surprise. Diabetes runs very strongly through my mom's genes. My mom was diabetic. Her mom was diabetic. Grandma's dad was diabetic. I guess I always knew it would come. I just wanted it to come later rather than sooner.





I set up my fasting test for a Friday morning in May. The nurse told me not to eat after midnight. I was so paranoid about messing up my numbers I barely drank water that morning. I arrived at the doctors office relaxed and ready to get this over with so I could move on with my life with the assurance that I had a few more years to wait before worrying about diabetes.





The nurse took my fasting finger prick. She came back and asked, "You are fasting, aren't you?" UH-OH. That's not a good sign. She shouldn't be asking me that first thing. "Yes" I answered, "but I did drink some water." See? I really was paranoid. "Well, your fasting glucose is 140. Maybe we should take it again to make sure the machine is working ok." Uh. Ok. Not very re-assuring. The nurse pricked another finger. "OK. Well, it's right. You probably just need to exercise more."



Listen lady! I exercise 5-6 days a week. I am training for a triathlon in just over a month. I DO NOT NEED TO EXERCISE MORE!



CRAP!



crap, crap, crap, crap, crap!



CRAP!



I drank my nasty glucose drink and then went out to the waiting room to sit for an hour....and think. An hour to realize that one of my worst nightmares had just come true. The tears pricked at my eyes. All rational thought went out the window. I felt as if I'd just chopped 20 years off of my life. My mom died at 68 due to NASH disease. My grandma died at 69. My brother died directly of diabetes at 54. I am 40 and could feel the mortician preparing his tools to embalm my body.



After an hour of deep breathing to stall the tears (because I didn't want the entire office to stare at me - I was in a gyne office after all!), I went into the examination room to get my 3rd finger prick.



"271", the nurse said as tears pricked at my eyes again. "Well, look at it this way, honey {Editorial comment: the nurse is about my age. Not a blue haired nurse by any means.} when we see you next you will have lost some weight." (awkward pause) "Not that you need to lose a lot."



No, I don't need to lose a lot of weight. I'm not obese. I exercise regularly. I don't generally eat fried foods. I eat....ummm....average. I'm not a disciplined eater. I know I need to lose 20 pounds or so. I know my BMI is a little high. But diabetes? Really? The tears started flowing again.



Another hour later and I was told my glucose was still at 260. Wow! You can't deny the numbers. The proof is in the pudding. The doctor would call me next week to discuss my numbers, but I knew what it all meant. You don't get the nurse asking you two or three times if you are fasting and not have a problem.



I spent the rest of the afternoon sitting on my couch staring at the TV, crying for myself. Yes, I had a pity party and at that time, it was just what I needed. I sat and cried. I googled diabetes and glucose tests to find out just how bad my numbers were. My husband, God bless his sweet heart, tried to tell me I was overreacting and that I needed to wait and talk to the doctor, but I knew the writing was on the wall.



Once I was in a better frame of mind, I could actually think and come up with a game plan. I love a plan. My biggest gripe is that 95% of the materials I could get my hands on talked about diabetes and obesity or diabetes and a sedentary lifestyle. I didn't fit into either of those categories. I needed to lose 20 pounds. I exercised 5-6 days a week. So, what did that tell me?



FOOD.

It all came down to food. I knew what I needed to do. I had all of the materials in my head. I've been to Weight Watchers meetings before. I even joined Jenny Craig after I had my first child. I knew what to do. JUST DO IT.



So, I did. By July I had lost 15 pounds. Unfortunately, it's December and I've still only lost 15 pounds. I am still running at least 12 miles per week. I do weights and yoga 2-3 days per week. So once again. It comes down to FOOD. I'm trying to get back into journaling, but last week I got sidelined with a cold and laryngitis...and I'm still struggling with it.



My goal for the month of December is simply to maintain my weight. Between GoldieLocks' birthday and Christmas parties, I am sure my sugars are not nearly as stable as they should be. BUT I have a plan and I will follow it.....day after day....until my goal is achieved...and beyond.

DVD-Rev: The Biggest Loser Weight Loss Yoga

Because of the winter weather, I figured I may need to get some new DVDs in my stockpile to help me get through the winter. I did a little searching through my library card catalog and found a few DVDs that I thought might be interesting to try. If I like them, I can always buy them later, right?

Since The Biggest Loser is a hot show for anyone interested in weight loss, health & fitness or anyone who just loves reality TV, I thought I'd try a DVD by the hit show. The first to come through inter-library loan was TBL Weight Loss Yoga with instructor Bob Harper.

Now, keep in mind, I am not a big yoga buff. I've done a couple of different yoga DVDs, but have a hard time with yoga since I don't know the names of all the poses and have to wrench my neck 95% of the time to figure out where my arms and legs are supposed to be in each pose. BUT the title said "Weight Loss Yoga". So, I thought why not give it a try?

I popped in the DVD and Bob gave a little speech about the benefits of yoga. Great, got it. Let's move on. I decided to select the Maximum Results workout figuring I was already in decent shape and really wanting a challenge out of this DVD. The workout started with some easy breathing exercises and some basic moves to warm up the body. Next Bob moved into a series of poses which really challenged me. Or should I say challenged my wrists? Holy Cow! Midway through the segment my wrists felt like they needed to pop and moving from plank to a push up down to upward dog resulted in me dropping to my knees and not completing the movement. The next series involved moving from the downward facing dog into Warrior 1 & 2 poses followed by some pose I can't even remember the name.

For someone who doesn't know about much yoga, I was satisfied with my challenge from this workout. The best benefit of TBL DVDs is that they do allow you to select various pre-programmed segments to vary your workout depending on your ability. Maybe next time I need to try a different segment as my wrists did not care to carry all of my weight through 10-15 minutes of the video. I did work up a slight sweat especially as several of the poses were held for a long time. I felt a good workout in my shoulders (and wrists)! The challenge was not enough for my legs, but it wasn't easy either.

One of my issues with TBL DVDs is that the camera sometimes focuses on contestants who really don't know enough about the exercises as of yet and they are not really using good form. Beginners beware: Make sure you use proper form and identify some of the stronger contestants to follow. I kept my eyes on Ali Vincent (my personal favorite) most of the time. The taping of this DVD was apparently after her Season 5 victory and watching her strike a pose and hold it was quite a motivation for me, one of her fans.

I am going to withhold judgement on this DVD until I'll had a chance to choose a few more of the workout options.

Weekly Workout Plan 12/7/9

At the beginning of each month, I like to create a workout plan. I've found over the years that if I don't have a plan I'll spend 15-20 minutes each morning thinking about what I'm supposed to be doing instead of just doing it. 15-20 minutes may not seem like much, but considering my tight timeline each morning those few moments spent wasted can really throw off my morning routine.

So, I decided - like my family meals - I needed to come up with a monthly plan to help me achieve my goals. My goals for the month of December are:

• Run 12 miles per week


• Review a new DVD each week


• Lose the 2 vacation lbs as well as 2 more


• Follow a menu plan for the hectic month of December

So, here are my planned workouts for the week of 7 December 2009:

Monday - run 4 miles

Tuesday - **DVD Review coming** The Biggest Loser Weight Loss Yoga & biceps/triceps

Wednesday - run 4 miles

Thursday - The Biggest Loser Weight Loss Yoga & chest/back

Friday - run 6 miles

Saturday - rest (baking day at my house with my sisters. YAY!)

Menu Plan Monday 12/7/9

Monday - Chicken parmesean
Tuesday - spicy chicken
Wed - leftovers
Thurs - chimis (from Tuesday's leftovers)
Friday - crockpot enchilada
Sat - dinner out
Sun - grilled turkey filet mignon
- make a batch of veggie soup for the week