Author Archives: jcknoedler

week 2-Improvements!

My first week was not the best. Drank a lot of soda and ate a lot of fast food. Made big improvements this week.

I am a little embarrassed to admit this but when I did the calculations I drank upwards of 2,800 calories and 765 grams of sugar worth of soda. That was very eye opening and forced me to change my habits immediately. Instead of drinking soda, I had green tea. This cut my sugar and calorie intake by half. Like I said, I enjoy my sweets and love having something sweet to drink when I eat lunch. Tea is better than soda I suppose.

A lot of research has been done on goals, goal setting, accomplishing goals etc. A big factor in accomplishing ones goals is to write them down! My goal with this blog is to eat healthier and get in better shape. By writing down my food intake every day and posting about it, it is helping me be accountable to healthy eating.

Food intake for week 2:

Sunday 3/3

Breakfast: nothing

Lunch: home made egg ham and cheese sandwich

Dinner: pasta dish with cantaloupe, salami, mint, and riccota salada cheese (don’t know if that’s how its spelled) THIS IS DELICIOUS!!!

Monday 3/4

Breakfast: Pretzels-woke up late and one of my quirks is I have to eat something before I brush my teeth in the morning so I just scarfed down some pretzels real fast

Lunch: Leftover pasta dish

Dinner: black bean tacos-one of my favorite meals right now

Tuesday 3/5

Breakfast: banana/oatmeal smoothie with honey and almonds

Lunch: ham/cheese sandwich with chips, carrots, protein balls (oats, flaxseed, coconut flakes, chocolate chips, honey, peanut butter)

Dinner: chicken tortilla soup-no sour cream! We have cut out sour cream out of a lot of our dishes

Wednesday 3/6 

Breakfast: Peach/blueberry smoothie

Lunch: ham/cheese sandwich, chips, apple, protein balls

Dinner: salad with pecans and dried cranberries

Thursday 3/7

Breakfast: Pineapple/Mango smoothie

Lunch: salami and cheese sandwich, chips, homemade peanut butter granola

Dinner: Chic fil a spicy sandwich, fries, sweet tea

snack: homemade cream puff cake-tasty! exactly like a boston cream pie

Friday 3/8

Breakfast: nothing

Lunch: salami/cheese sandwich, trail mix, pretzels

Dinner: stir fry with peppers, onions, mushrooms, peppers, kielbasa

dessert: cream puff cake

Saturday 3/9

Breakfast:  oat bran with cranberries

Lunch: peanut butter and jelly, trail mix, pretzels

Dinner: cheesy potatoes, chicken, guac with chips, green beans


Water: 465 ounces

Tea: 160 ounces

Coffee: 76 ounces

Beer: 24 ounces

Soda: 12 ounces

Black Bean Tacos

These tacos are delicious. I used to hate beans but over the past year or so I have taken a liking to them. After I got over the texture I started enjoying the taste. 

There are a few things I did differently to this recipe:

  • cooked the black beans for a few minutes in a sauce pan before adding them to the rest of the ingredients (make sure you drain the beans too!)
  • added minced garlic, salt and pepper to the black beans as they cooked
  • used a regular onion because they are cheaper 
  • sauted the onions before I added them to the mixture so they weren’t as potent 
  • cooked them extra long to make sure they were crispy

I also did without the sour cream. It’s an unnecessary fat that actually takes away from the taste of the beans and other flavors. 

Make these tacos and enjoy! 



Introduction/Week 1

It wasn’t until college that I even started thinking about what I ate. I also started paying attention to my physique so I went to the gym pretty regularly. A big influence for these decisions was my good friend Matt Rizzo who made me realize the importance of making healthier food choices and physical fitness. He was and still is a great accountability partner when it comes to food! Fast forward 6 years and here I am today. I love my veggies but I can’t say no to junk food. 

This isn’t my first attempt to blog but this is a topic that I am pretty passionate about so I hope that will be a driving force to keep it updated. The plan is to post on Sunday nights what I ate that week, how many times I went to the gym, how many miles I ran etc. It will also be peppered with recipes and links to health and fitness articles. Feel free to chime in on the conversation.

P.S. This is a judgement free blog. I am trying to eat healthier and make better decisions but I do enjoy my soda, fast food, potato chips, and candy. So don’t judge me. 

Week 1 in food and drink:


  • Breakfast consisted of a steak and cheese burrito from Mcdonalds
  • Lunch was from Wendys: crispy chicken wrap, medium fries, small frosty
  • Dinner: 3 chicken tacos from Qdoba

After dinner snack: popcorn


  • Breakfast: Pineapple
  • Mcdonalds southwest chicken salad
  • Dinner: kale, broccoli, chicken with olive oil/lemon juice, dijon mustard dressing

Afternoon snack: trail mix and popcorn


  • Breakfast: Pineapple
  • Lunch: chipotle tacos
  • Dinner: salad, chicken with black beans/salsa/cheese over rice


  • Breakfast: Pineapple
  • Lunch: mcdonalds mcdouble, medium fry
  • Dinner: Home made mac and cheese, salad with peppers


  • Breakfast: oatmeal
  • Lunch: chipotle
  • Dinner: kale salad, brussel sprouts with apples, onions, olive oil/salt/pepper 


  • Breakfast: nothing
  • Lunch: grilled cheese, carrots
  • Dinner: chipotle tacos
  • snack: chips and dip, brownies

Drink count:

water: 216 ounces

soda/tea: 224 ounces

Work out: 4 days

Miles ran: 4 

DISCLAIMER: The reason why I ate out so much this week is because we just moved and it was easier to eat out then pack a lunch. ALSO, a new gas station opened up by my work and they are giving away free any size soda which is actually KILLING ME!!!! I hate how much I love soda.