Category Archives: rest day

Spa Day!

What a great weekend!  First off, on Friday night, John and I had gone out to dinner.  I had a Living Social deal for 50% off at Mouzon House, which is a farm to table restaurant in Saratoga.

My dining companion:

The menu is creole inspired for about half of it (yay!), so we were all over that.  John and I split an order of crawfish beignets.

A little spicy on the inside and topped with a remoulade.  They were light and fluffy and very tasty.

My course was a half portion of shrimp and grits.  Probably not a great picture, but the dish was delicious! It had a dark sauce, which was like a creole barbecue sauce on top of cheesy grits.

This doesn’t look as good as it tasted.  It was so good! Plus, there were collard greens on the side that had the most wonderful smoky flavor and I ate every bite. Me eating greens, how about that!

Since we got half portions for our dinners, we decided on dessert.  This was a warm flourless chocolate cake topped with local Battenkill vanilla ice cream.

The portion was a little small for splitting, but the ice cream was the best part!

A very good dinner.  I would definitely go there again.  I love that they support so many local farms, too.

After that, we went to see David Russell in concert.  He is a classical guitarist and he was amazing.  Just amazing!  Tickets were only $7 through the university, which is a fantastic deal to see someone of this caliber.

Sunday was spa day.  My sister’s birthday is this week, so my mother and I took her to the Crystal Spa for some girl time.

Posh inside:

with stained glass:

And a crystal chandelier.

I like sparkly things.

The three of us did a dry sauna before hand scented with rosemary and a few other aromas.

Photo from Crystal Spa

 I was drenched after a couple minutes.  My sister and mom get dewy – I get drippy.   :mrgreen:

After the sauna, my sister and I headed off for private mineral baths and my mother went for a facial.  My room was called the Star Room.  They must have know I am a superstar!  Saratoga Springs is known for the mineral springs and is called Spa City.  This spa has its own mineral spring to draw from, and the water is full of lots and lots of dissolved minerals, which is why it is dark.

The lights are lowered and soothing music is piped in while you relax and float in the warm bath for about 1/2 an hour.

I was worried I was going to drop my camera in LOL!

This is very, very relaxing and felt so good on my muscles.  I work them hard and it was good to treat them.  After the half hour is up, then you are asked to dry off and lay on the table (covered with a towel).  You are given a warm sheet to relax under.

Then the attendant gives you a cooling cucumber facial massage, which feels so refreshing, but all I could think was that I wanted to eat the cucumbers!  Then she laid 2 slices across my eyes with a cool washcloth and then you are left alone to relax until you are ready to dress.

As tempted as I was, I did not eat them.  (ewwww).  The mineral bath only costs $25.  Quite the bargain, I think!  I was all warm and relaxed after that.

Happy early birthday to my sister!

Afterwards, we went out for coffee and pastries.

I was really hungry by this time!  We each got a pastry and them cut them into 3 pieces, so we each got to try a brownie, a blondie and a muffin.  That’s the way to do it.  I forgot to take a picture of those, but I ate all 3 pieces.

What a nice way to spend the afternoon, too!  I do feel a little sleepy now, but definitely refreshed and relaxed.

Such a fun, fun weekend!

Lifting Move of the Week – The Rest Day!

I woke up with a candy corn hangover today.  I found out that candy corn and peanuts make a good combo last night.  So after that, I figured today would be a good day to do the no-added sugar day for the week.  It was 30 degrees when we got up and decided to go for our mid week bagel.  Below the biking threshold, unfortunately.  It was weird driving there.  Cool Beans is all decked out for fall.

I had a sunflower bagel.

Yum!  I may reduce other types of carbs once endurance events are over, but never the bagels.

Working hard again today.  I think I would like a job where I was on my feet rather than sitting all day.  I used to do that.

Lifting Move of the Week:  The Rest Day! Yes – resting is a big component of any exercise program, and one that we often neglect.  So, since I am resting today, what better time to discuss?

The body actually does most of its strength building on rest days, not when you are in the gym.  And that goes for both cardio and lifting!  When you are pushing your body, you are using up stored energy, as well as breaking down muscle fibers.  When you take a rest day, your body goes to work busily repairing all those fibers and replenishing glycogen stores for the next time.

Sometimes I see these internet challenges where people are vowing to go 30 days straight of exercise.  That really is just too much unless you are talking about walking (which they usually aren’t).   You should do 1 or 2 rest days a week to give your body a chance to catch up.  I sometimes need a not so gentle reminder to do this.

Here are some signs of over training and a clue that you might need to take it easy:

  1. Constant fatigue.
  2. Really not wanting to do your workout, even if you love it.
  3. Getting sick more often.
  4. Increase in nagging injuries.
  5. Decrease in your exercise capacity or performance.
  6. Increased resting heart rate and blood pressure.

If you see multiple signs, it is time to take a break.  And not just one day, but take several days off and scale back what you do.

Insert lunch break here:

Clam strips!  I love how easy these are.  Just pop in the toaster oven for 15 minutes and it’s time to eat.

I received a fun box in the mail from Cabot Creamery, which contained these:

Cheese snackers! I will talk a little more about these tomorrow.  I loves me some cheese!  Makes a good snack on a no-added sugar day.

Afternoon latte with more peanuts.

I am having a serious issue with this jar of peanuts, which is very weird.  Peanuts are normally far down on my list of snacking nuts.  I think it needs to go up high.

I took some of today’s pictures on the stove because I am getting tired of seeing my boring tile counter tops.

Pink item of the day:  The stripe on my Saucony shoes.  These are an old pair of running shoes which have graduated down to every day shoes.

The Breast Cancer Site

I finished up work a little early, so I was able to get some potato slices roasting.  Usually these are sweet potatoes, but John had gotten that 5#  bag of little white ones a couple weeks ago.  It is really hard for 2 people to go through 5# of taters!

Served with chicken and broccoli. (Picture taken back on the counter top!).

Tonight is minimal TV night.  I decided I needed to get some stuff done, including rearranging one of the spare bedrooms to get ready to put our bikes up there.  Still need to get the indoor trainers, but first things first.

I am jonesing for some candy corn, but I will have these for my evening snack instead:

Question:  How good are you about taking rest days?

Hills and more hills!

I decided on a rest day today.  My insomnia seems to have made a reappearance lately.  I was up at 5 a.m. today.  I came down and did some work, then just went out for a walk when it got light.  Normally I wouldn’t snack before a walk, but my tummy was growling, so I had a graham with fluff before leaving.

I had thought about running or biking, but realized I hadn’t taken a rest day in a while.  I love biking so much that I forget to not do it on occasion.  Rest days are so important.

We did not go for bagels this morning because of the window installers coming today too early for us to make it out and back.  I know you were all wanting to see a bagel picture almost as bad as I want to eat one :mrgreen:   We will go tomorrow.

Instead, I made protein waffles.

We didn’t have enough cottage cheese, so I subbed yogurt.

  • 1 egg
  • 1/3 cup of oats
  • 1/3 cup of yogurt (low fat vanilla)
  • 1/4 tsp baking powder
  • 1/2 tsp cinnamon

They came out definitely different, but still yummy.  More soft in texture without the crispness of waffles.  I think I would reduce to 1/4 cup of yogurt next time, or use greek, as the batter was very liquidy.

Working away today while the window people worked.  They were upstairs today and I didn’t notice them very much.  I already notice the house much cooler because the glass blocks the heat from coming in.  Technology is amazing!

Lunch break.  Not much protein, but super colorful!

So I found the route for my charity ride next weekend.  I’m not going to lie – I am a bit skeered of it!  I know I can do it, but it will be tough, check it out:

😯 😯 😯   Who is the crazy nut that signs up for 62 miles of hills? Oh wait… it’s me….  Miles 25 to 30 are going to be really, really hard!  Not sure which I am more scared of, the climb up or the free fall down.  I might go scope out the course this weekend, but I almost do not want to see this hill in person before I have to go up it or I will have nightmares…  If you want to check out the route in full size glory, you can click here.

Afternoon snack break (there is a little chocolate under there) –

No coffee today.  Just wasn’t feeling it.  How weird is that?  I just wanted to chew versus drink.

They worked hard on those windows!  It’s neat to look out and not see the world ripply.  Pixie watched them intently when they worked in her favorite window:

Not quite finished yet, though – as they still need to cap most of them on the outside, but all the inside work is done:

17 windows needed to be done in this house.

Little by little we are doing nice things to this house.   I think it has been a long, long time since it was really loved by its owners.  I’ll post a picture of the outside tomorrow per request.

Dinner time and I needed some protein, so that meant pork!  Another burger.

I assigned John to make bread tonight since we are now out.

Done with job #1 for the week and just 4 hours tomorrow.  Even though I backed down to part time with both jobs, I still do 6 days a week.  But that is okay.  We just do what we need to, right?  At least until I open that coffee shop….

Off to buy a couple new window treatments.  New windows deserve new blinds and not the ones the are broken because the cat keeps going through them 😀

What’s blooming today!

I made an executive decision to take a rest day today.  I probably should have worked out, because I had a date with cereal and chocolate chips last night while watching Project Runway….

Yesterday my muscles were sore and stiff, and I woke up today feeling the same.  It was a combo of increased reps at the gym Wed and getting used to my new bike.  Since we are planning a long ride for Saturday, I decided to just take it easy today.   I had a nice quiet start to the morning outside watering the garden, then came back in for some pumpkin oats:

I topped it with strawberry jam.  I wish I had cranberry sauce (although no excuse there because I have frozen ones), but this was quite good.

Then I started work.  Just job #2 today.  So that is only about 4 hours or so. 😀

Had a lunch break of greek yogurt, strawberries, and Uncle Sam cereal.

So many great textures in this bowl.  After that, I mowed the lawn and clipped around the garden bed.

So it’s not the botanical gardens, but my garden is nice, and I can park my bike here and have it not be stolen…..

The 100-pound rose bush is blooming again (and I still have 100+ pounds off LOL!)

Butterfly weed (asclepias tuberosa), which I grew from seed this year.  This is in the milkweed family.

Self-seeded snapdragon.  I love the white color:

Sometimes I remove self-seeded plants, but most times I just don’t have the heart to and get some interesting combos.

Annual asters:

Remains of the scentimental rose bush:

Liriope:

Knockout rose.

This thing never quits.  I just wish it were fragrant.

My mums aren’t even close to blooming yet.  Funny how the stores have blooming mum pots and mine are just starting to form their buds.  I will get some of those for pots, though.

Afternoon snackage:

It’s amazing how much time I have when I am not working 9-10 hours in a day.  I was able to have some fun for dinner.  I did sort of a chana masala with some chicken put in there for protein.

I’ll post the recipe at some point (and put it in the recipe book!).  It was tasty.

John invited me out for a kiddie cone down the street.   It was nice to get a little walk in for that.

No eyes on this cone 😐   Mint chocolate twist.  Nom!

John thinks I am pretty silly.

I think he is pretty cute….

I am off with my mom to her gym tonight.  She is going to show me all the moves she does and ask for some pointers.  I’ll get her in the squat cage yet! :mrgreen:

Long ride on tap for tomorrow!

Banana soft serve and protein power!

Starting off the post with dessert!  I did the banana soft serve last night.  I think this started on Choosing Raw?  Anyway, I put 2 frozen bananas in the food processor.  One was more ripe than the other, as you can see.

It did make a difference.  Dumped some cinnamon in there as well. Turned on the processor and let run.  I had to push down the more ripe banana a few times, and it was a little icier.  Mental note to self on that.

Lookie what came out!

Creamy and fluffy.  I served John his with chocolate syrup.  Mine had a tsp of peanut butter on top.

Verdict?  Quite good, although I could see getting tired of banana flavor pretty quickly.  Certainly won’t put a stop to my Only 8 obsession. I have some egg white protein powder on order from True Protein, so I am going to try this next week with protein powder in it for power ice cream!

The heat finally broke last night with thunderstorms.  Really loud, too.  I woke up to a huge crack that got my heart pounding.  Don’t you hate that?  Feels good today, though.  I, however, do not.  I am very physically tired.  I think I should have given myself 1 more day of rest after the 60-mile bike ride.  I had Sunday off, but then did my usual schedule during the week.  That and the heat tapped me out, and my thighs are sore (unusual), so I am taking  a rest day today, even though I really want to ride in this nice weather.  Rest days are super important, especially if your body is telling you it needs one.

That meant an early breakfast:

Oh yeah!  This is an easy no sugar breakfast for me since I have it this way all the time.  Can’t go wrong with protein waffles and blueberries :mrgreen:

Pixie is airing out after all that heat.  Look at that tummy!

Lunch time came and I decided on a shake for something different.  Because I feel so tired, I decided to up the protein today for repair.  Into the bullet blender went 1/4 cup of plain greek yogurt (all we had), 1/2 cup pumpkin, 1 scoop strawberry protein powder, cinnamon, ice and a little water.  I was going to mix in some PB, but I ended up just licking it out of the spoon instead of blending it in and having it get lost.

Tasted pretty good, surprisingly.  I didn’t think the strawberry would mix, but it did pretty well.

I drained the juice from the mandarin orange slices as well.  One thing I am really missing lately is crispy crunch.  Whether that is crunch from granola or crackers, I miss it.  I cannot replace that with nuts, or I will go overboard.  I’ll be glad when tomorrow gets here and my experiment is ovah.

Latte snack and then some cheese (not eaten together).

Glad to see so many of you do the plank! It is funny how it looks so easy and yet turns out to be so hard.  I actually have to say that I felt a little more self-conscious than usual posting that picture.  I am feeling kind of chubby right now.  You know how that feeling comes and goes for all of us.  I am not a fitness model, but I think it is important to *me* to post photos of myself walking the talk (planking the plank??) and to help keep me motivated.  I said this before, but it also really helps to see what you look like when you are doing these moves.  I have never seen myself do a plank because there is no floor level mirror at the gym (that I can do the plank near anyway), so I really had no idea of what I looked like.  I have taken some shots/videos of myself with other moves and really see how I need to work on my form or slow down (probably my biggest issue).  It’s been very helpful.  Mirrors are good to look in when working out, but also a 3rd person shot where you aren’t looking at yourself, so to speak, gives a whole new perspective.

Dinna time!

That red pear was amazing tonight, too.  Sometimes they are just extra good and I wish there was a way you could see it from the outside.

I took a nice 2-mile walk tonight in this now gorgeous weather!  Then it was time for evening snack.  I made it look pretty.  This is my faux cheesecake mix of ricotta, strawberry protein powder, cinnamon, and a little water.

The strawberries really make this dish. Protein success today.  I had a whopping 139 grams today!  A little heavier on the protein powder than normal for me, but that’s okay.  Eat up muscles! 🙂

Question:  Are you good about rest days?

Happy Pi Day!

Did you all remember to change your clocks?  It actually made me sleep a little bit later, but not by much.   Started off Sunday and the beginning of the work week with the glorious bagel!

Trail mix with cream cheese.  I decided not to bring my own cream cheese/protein powder mix today and just have a carbier (new word alert!) breakfast for my rest day.  I need today’s rest.

I need to learn how to rest and relax like Pixie does.  She has it down pat.

Slow work day today. That means a little exploring on Facebook today 😀

Doubled up on protein for lunch with greek yogurt, a little PP, strawberries and my choco protein granola.

Did you know it is Pi Day today (3/14 – get it)?

Last year, we went out for pie.  This year, John decided to make a pie to celebrate.  John is a total whiz at math, and has an undergraduate degree in mathematics.  He double majored in music and math.  He is Mr. Smartypants.   His contribution to Pi day:

An apple cranberry pie.  The crust was a graham cracker crust that he made using apple juice concentrate instead of butter.  I think the crust needs a little tweaking, but that has some good potential! Went well with my latte…

I am really hungry today.  Sometimes that happens on Sundays to me after I have a hard week of exercise.  I am trying really hard not to snack, but I did eat some peanuts and crackers while cooking dinner, which was….

Now I have chicken cooked up for meals this week.   I still have to do some work tonight.  Blah.  Evening snack will be a pear, or possibly some cottage cheese.

Question:  Are you good at math?

Flashback Friday kitchen edition!

I decided to take today off from exercise, since it is the start of my weekend and I ran 6+ miles yesterday.  I am rethinking how much I run a little bit.  So, it was a lazy morning at home, and I used the rest of the sweet potato I cooked yesterday to make some sweet potato muffins!  I used fresh cranberries, too.

These came out almost more like biscuits.  Very dense and heavy, but tasty.  I think they would be a great snack for after a workout.  I’ll post the recipe this weekend.

I got a new ingredient to try this week call glucomannan (konyaku?).  It is recommended in a book I am reading by Cassandra Forsythe Women’s Health Perfect Body Diet .She is one of the coauthors for NROLW, so I wanted to read her book.  It is a fibrous thickener and I used it in a green smoothie:

That got super, super thick!  I actually ended up putting it in a bowl and eating it with a spoon.  It was just like pudding.  Gives me some fun ideas to try.  1 tsp of this stuff will gel 1 cup of liquid, so I think I used too much for my smoothie.  It has no taste, unlike the shiratake noodles made from the same stuff.

When I was baking this morning, I was remembering how our kitchen looked when we moved into this house 3 years ago.  Fun fact – do you know that I never stepped foot in this house before we bought it?  Since we were purchasing long distance (IL to NY), each of us came out and looked at places separately.  We ended up buying a house John found on his trip, and I only had pictures to go on.  Guess that means I trust John knows my taste enough 🙂

I don’t mind a rehab challenge (I have renovated 2 houses doing most of the work myself), so I was okay with seeing this as the kitchen:

Note there were no upper cupboards! And that floor was not wood or even laminate.  It was vinyl and not even secured down, so it would bunch up under your feet or when you moved something.  We won’t even talk about the stove that would set off the smoke alarm any time you baked something, or the fridge that kept food around 50 degrees 😯  The price was right, though.  For a few months, we had dishes stacked on the counter in wooden crates.  Martha Stewart would have popped a blood vessel if she visited us.

We bought unfinished cabinets for the top and painted them white, then we painted the lower ones as well.  Got a new stove and fridge, painted the hood over the stove white to match (and moved it).  Painted the walls. Then we put down vinyl tile on the floor.  Would have loved ceramic, but not in the budget.

We did not spend a lot on this kitchen, probably about $1500 including the appliance, but we brought the value up dramatically just by a little sweat equity!  It’s funny that I absolutely hated the countertops (you see the tile in most food pictures), because I think it is floor tile.  But once the rest of the kitchen was done, I am okay with living with the counters for a while.

Are you tired of seeing the BBQ chicken salad for dinner?  Hope not, cause that is what I had!

All in all, I had a very good day.  We got the bikes down and I think we might go for a ride tomorrow!  Have to bundle up, but I am so itching to get on my bike.   I have missed my friend for the last few months.

Tomorrow I will be running my own 5K virtually with Shelley for blogger run day!

Pixie wishes all of you a good weekend!  She says “Relax a little…”

Let the countdown begin!

Thank you for all the nice comments on the Locks of Love post!

Sunday is the start of my work week – and the official countdown to vacation can begin!  WooHoo!!  (Can you tell I am excited??)  I realized that since we stopped biking on Sundays with the cold weather that I have a very relaxing start to the work week.  It’s my rest day, so no gym and I can sleep in.  Then we go out for bagels and chit chat.  Then I start my work day.  That is a *great* way to start the week, I have to say.   🙂   Easing into it.

So speaking of bagels, I decided on a blueberry one today.  Haven’t had that one in a while.  Nom, nom!

Plus about 3 cups of coffee.  Okay, not about 3 cups, definitely 3 cups :mrgreen:

We picked up a few groceries.  Judicious shopping to get us through the week.  Although, I supposed my parents can eat whatever they want out of our fridge (they are house watching and Pixie watching while we are away).

I made a vow that there was to be no intermittent snacking today.  I have been noticing lately that there has just been too much of it, which I correlate a little bit to the increase in mileage from running.   I really found the snacking habit hard to break!  Planned snacks are one thing, but the constant reaching into the peanuts or chip bag without thinking really needs to stop.  I think I will shoot to make this a goal in the week leading up to the cruise as well.  My pre-vacation challenge!

Lunchtime was a superfood fest!  Vanilla greek yogurt, protein powder, canned pumpkin, cinnamon, and ground flax seed.

Note – no cereal!

This week’s run plan will be to decrease mileage.  It’s a good idea when you up your mileage to take a week and back down again.  Helps prevent injury and over training.

Snack break during the football game (and work break).  Latte plus my beloved Attune bars!

I had a coupon for these, so I got some.  So good. Portion controlled (unlike chocolate chips!).

Dinner was ring around the hot sauce!

Plus 1/2 a granny smith.  I like apples, but I don’t eat them as often because there are other fruits I love more, but it’s getting down to eating up stuff in the house.  I had asked John to get me a couple tart apples last week (he likes sweeter ones) and I am just getting around to them.  Oops.

Come on on Saints – I’m rooting for you tonight!!

Question:  Do you start your week easy, or jump right in with workouts, work and eating right?

Weekend is here!

Yippee!  Done with work today and my weekend begins!  Any of you who missed it earlier, John hit his goal weight today!  That makes it a good day all around for both of us.  I’ll just keep plugging along LOL!  His reward is new clothes this weekend!

Tomorrow is my last NROLW workout, so I eased up on the exercise today so that I can really give it my all tomorrow.

I was up at 6 am, though, for whatever reason.  I made some delicious oats today:

oats1119

  • 40 grams of oats
  • 1 ripe banana
  • 3 dates chopped up
  • 1 tbsp cashew butter.

I don’t know why I have never thought to put dates in my oatmeal before.  They were fun!  This bowl needed a little crunch, though.  Maybe with some nuts or toasted coconuts.

Work went by really fast today, even though I had to take a break and go to my rental property for an appraisal.  My tenant was there with his big goofy dog:

dog1119

I like dogs, but I am not a fan of slobber….. friendly, though.

Lunch was an egg and feta scramble in a wrap.  Quick and easy, if not exciting blog fodder.

lunch1119

I am hungry today.  Or maybe it’s *hangry*.  I think it’s because I did not get enough sleep last night.  I am craving salty stuff, too.

I finished up with work at 3:30 today!  That means my weekend starts!  I did a 3 mile walk to start the weekend.  It takes so much longer to walk 3 miles than run 3 miles :mrgreen:

Passed this sign during the walk:

nogsign

I have not had eggnog yet this season except for a couple sips of John’s eggnog latte.  My vow is to wait until Thanksgiving!  Gonna make it 😀

We threw together a stir fry tonight using some leftovers in the fridge.  Pork, brown rice, peppers, onions and some soy sauce.  Requesit broccoli for me!  The pear was not as good as yesterday’s, though.

din1119

So, the weekend before Thanksgiving and it is very important to eat well.  You can already feel a holiday mood around.  This is not an excuse to overeat the day’s leading up to the actual holiday!  I need to remind myself of that.

Last workout tomorrow.  It’s like I am graduating!

Sore and protein power!

I took a Tylenol PM last night both for the back and the pain at the Broncos loss last night. 😡   I slept really well for almost 8 hours (go me!!).  Opened my eyes and took inventory:

Sore legs? check

Sore butt?  check

Sore arms, sides and chest?  Check, check, and check.

My back injury actually felt pretty much gone, just a tiny twinge.  I was slow getting out of bed and John commented on how weird it was to see me moving so slow.   I guess it does happen on occasion LOL!

Only went for a walk today as I decided to let my body rest up since I have NROLW on Wednesday to do.  I also decided to stock up on protein for repair.

Protein pancakes for breakfast!

cakes

Along with cafe au lait (I use 1 cup of milk to make 2 drinks for breakfast).

Without a workout, I got right down to typing and worked steadily.  Sometimes I can get distracted by things, and I had some trouble focusing today watching my squirrel buddy right outside my window.

pixie1110

Pixie was really enamored of him, too!  She chatters, which is so funny!

I made a fabulous protein packed superfood  lunch!

lunch1110

  • 1 container of french vanilla Oikos
  • 1/2 scoop vanilla protein powder
  • 1/2 cup pumpkin
  • cinnamon
  • cranberry sauce
  • 1 packet of teddy grahams (into the pool!)

It was so delicious.

John made lattes and brought me a little treat with it.

latte

Candy corn kisses!  These actually remind me more of a canned frosting than candy corn, but I love the look of them.  Another thing hidden up high.  I should take a picture of what is hidden away from me – it is quite a lot of stuff LOL.

Took a walk before dinner.  It feels so funny just to walk.  I hardly ever do that anymore since I normally run or bike.  I kept catching myself wanting to start jogging.  Come on Lori – gotta relax!!

Dinner was more protein in the form of chicken.  I brushed some mustard on the chicken breast and coated it with almond meal and sauteed in a pan.

dinner1110

Super tasty, although the coating fell off.  Yummy.  And roasted brussel sprouts for a change.

Done with work, so that means the evening is free for something, although not sure what yet 😀

Tomorrow we are going to attempt a morning ride to bagels.  Upper 30s, so at least it will be above freezing!

Question:  What is your favorite way to get protein?