Happy Monday! I had a cancellation late last night for this morning’s 1st appointment so I don’t have to be at work until later. But, I made sure NOT to stall and went for my 5 mile run as per my schedule 
It was okay. I always take the runs after a long run easy so check in with my body
Then, I made breakfast. I wanted sweet (as always!), I wanted salty, I wanted an egg. 
So I made an egg sandwich and put jelly on one side of the toast and cheese on the other. So good.
Big mouth needs Big Bites!
I didn’t stall my run, but I did stall stretching to check in with twitter and drink iced coffee. Busted.
We are getting close to the holiday season and it’s super important to stay on the healthy train NOW! Monday Mini-Goals are back and will be here through the end of the year. Want to join me?
Monday Mini-Goals for 9/19/2011:
1. Plan out meals and snacks for the week to prevent snacking disasters. Then, stick to it.
2. Clean out inbox and stay on top of it.
3. Strength train 4 days. Stretch after runs. Get to Zumba and/or KB once this week.
The Sargento Company recently contacted me about their “Mini-Meal” campaign. They are emphasizing healthy snacking with their cheese products. I had the opportunity to ask R.D. Liz Ward a few questions about it and thought I’d share…
Monica: What are the Benefits of Mini-Meals?
Ward: Nutritious mini-meals can help balance daily food intake, incorporate essential nutrients and stabilize energy levels. Mini-meal snacking can also help to reduce binges and cravings.
For a protein-filled bite, try pairing Sargento Reduced Fat Colby Jack Sticks with carrots or celery sticks.
Monica: How do you make sure not to eat more calories with mini-meals (over 3 meals) since you’re eating more frequently?
Ward: Good question. With mini-meals, it’s important to be intuitive and wait until your body tells you it’s time to eat. If you feel hungry after a meal, drink a glass of ice water first to make sure it’s not a false alarm. If
you’re still hungry 20 minutes later, it’s truly time for a mini-meal.
Also, make them count and choose snacks that fit into your daily calorie allowance. Include calcium,vitamin D, potassium and dietary fiber, nutrients that are lacking in our diets, according to 2010 Dietary Guidelines for Americans.
Monica: Does eating more often benefit your metabolism? If so, how?
Eating larger meals, which typically consist of unhealthy convenience foods can sap your energy levels. Incorporating nutritious mini-meals multiple times a day helps to rev up your metabolism,and may even help with weight control, as long as you keep calories within your “calorie budget” to
maintain your weight or lose weight.
Monica: What should the ratio of protein-carbs-fats be in mini-meals or snacks?
Ward: Carbohydrates and protein are equally important, but there is no set ratio. Always include protein- rich foods, such as milk, yogurt, nuts, nut butter, hummus, cottage cheese and eggs.
Monica: Should people eat at specific time intervals (every 3 hours)? Why?
Ward: It’s important to eat on a regular basis, but it’s even more important to eat only when you are hungry. I eat about every three to four hours, but people need to find what works for them. Eating on a regular basis prevents hunger, but so does including fiber and protein in each mini-meal.
The company rep sent me a few coupons for free cheese and I have been eating this shredded Mexican on EVERYTHING! 
If you want to win free Sargento Coupons – Leave a Comment with One Mini-Goal you have this week. I will pick a winner tonight at 10 PST and announce tomorrow morning.
My mini goal: Wake up at 6am everyday and exercise before work.
My Mini-goal: That all of my third graders will like having me as they student teacher!
Mini-goal: actually stick to my workout plan this week!
my mini goal this week is to get things done early (not procrastinate this week)!
My mini goal this week is to try a new veg and experiment with cooking tofu.
My one mini for the week is to get more rest! I feel like all I do is go, go, go, and I’d love to just have at least one night in the week that I get an adequate amount of sleep!
I made three goals for this week. The first was to track everything I eat and with that weigh and measure my food for the meals I eat at home. I tend to eyeball and always overestimate servings. Lastly, my goal is to get three workouts in this week. I haven’t been working out consistently for the last two months and I need to get back in the habit.
Mini goal: take Amazing Grass every day this week. 🙂
Also, I’ve done tons and tons and tons of research regarding whether or not meal frequency “revs metabolism.” It doesn’t. Not according to a bunch of legit medical studies on PubMed, it doesn’t. Having done both timing schemes (infrequent and frequent), I can say it does help with energy levels and outlook (it’s never too long ’til food time! 🙂 ), but I’d love to look at some research that shows meal frequency affects metabolism. Thanks!
PS: Again, you’re really fantastic and write by far the most uplifting blog I read. 🙂 And I read a lot. *shame face*
Thanks Amanda 🙂 The “PS” made my day!
My mini-goal this week is to actually get up before my 16 month old daughter wakes up.
Need to call my good friend (who lives far away) to catch up. Trying to do a better job of keeping up with old friends!
Cut down on nighttime snacking!
My mini goal for the week is ” no snacking after dinner”!
to do an interval hilly run tomorrow morning!
Don’t buy anything from the vending machine at work this week!
my mini goal is to make my bed everyday… it makes me feel much more organized!
My mini goal is to go to barbell strength class tomorrow and yin yoga on Thursday. I skipped them both last week…. no more.
One mini goal is to spend time Wednesday morning before my doctors appt writing/scheduling some posts 🙂
my goal for the week is to get enough sleep after a very hectic weekend!
My goal is to cut down on my snacking this week – I’m going wedding dress shopping in a few weeks!
I love cheese – thanks for the giveaway, Monica!
My mini goal is to get my 21 first graders to write a complete sentence. 🙂
my mini goal is to cut back on diet soda!
My mini-goal is to clean my bathroom this week. Yikes.
Mini-goal #1: Plan meals at work so I can avoid the cafe!
I have been so busy for the last few weeks, my mini goal this week is to run twice for 4-5 miles each and a shorter/faster run once. Thanks for making me think about goals for the week.
strength train 3 days is my mini goal. i love h2omelon too!
My mini goal – get my a 14-15 mile long run in!
My mini goal: get enough sleep! As a college student, this isn’t so easy 😉
Not to binge on cereal… I have a problem and I am trying really hard to stop…
My goal is not to drink diet soda and drink more water and tea!
Work out in the MORNING!
Mini-goal.. Not finish all the ice cream in the freezer!
My mini goal is not to over eat in week one of my three week marathon taper.
My mini goal: Attend an excercise class at my gym this week. I’ve been chicken to go, so I need to gear myself up and do it!
mini goal: 30 minutes of “stress free” time before bed… mmm sleep
More weights
Mini goal – focus on getting enough sleep! Twitter is not worth losing sleep and jeopardizing my health!
I goal this week is too push harder in my runs at cross country practice, and to be nicer and patient with my family 🙂
Mini-goal…? To not make so many goals! I make too many…
My mini goal is to do 12 hamstring curls in TRX before taking a quick recovery break.
Hi, Monica! Being that I also live in So Cal (the heat is up again this week), my mini-goal is to get in the pool 5-6 days a week for my aquafit classes =]
Sleep at least 7 hours a night.
Cheessee!! Love it! My Mini-goal for this week is to get back into tracking my food, I know it works and I just need to do it!
My mini goal is to cut back on my caffeine consumption. My daily habit of a mocha and 1-2 diet cokes is a crutch I don’t need. My boys eat cheese sticks all the time. If I don’t have them in the fridge, we are in trouble! Perfect snack to carry in the cooler bags in the car to wherever we are headed, and I love adding cheese to my eggs! I love the mini goal check ins. Keep up the good work!
My mini-goal is to not put things off until the last minute. I’m such a bad procrastinator!
My mini- goal is to drink lots of water this week! Thanks for the
contest.
My mini goal is to do at least one load of laundry a day. With three kids it piles up fast!
My mini-goal is to eat healthy this week in preparation for a half-marathon I’m running on Sunday.
Hmmm Cleaning out your inbox is a FABULOUS mini-goal. Maybe I should take your lead and clean out mine too… I have over 25000 emails in my regular Gmail account 18320 of which are unread. Yup this is the truth.
Other than that small task I aim to go to bed earlier 3 nights this week so I can get more 5 or 6 hours of sleep! Lack of sleep has been killing my mood and motivation.
to truly eat what i know will nourish my body and comfort my mind!
My mini goal: pack healthy food to munch on during my 4 day road trip and convince the people I’m traveling with to eat my snacks instead of fast food!
Minigoal for this week: Not have another study melt-down 🙁
Good timing! lo, this morning when I was getting ready to go out I actually thought of a new goal! hehe..So…My goal is to not go out and spend money on ridiculously priced drinks or food! When one drink costs $4 when I’m out, but then some other food or drink costs a fraction and yet I don’t like paying $4 for a whole loaf of bread that’ll last a while..yeah, No more expensive drinks or foods! At least not all the time, maybe…once a month? You figure if I get one a week I’ll save $15 a month (yay)
My mini goal for this week is to attend bootcamp twice this week and one class of KB!!
Fit 4 nights of running in would be my mini-goal this week.
My mini goal this week is to appreciate where I am at and have fun.
Mini goals are the best. They are easier to accomplish. My mini goal for the week is to cook a healthy homemade dinner every night M-F. I also set mini goals every week for my run schedule.
My mini goal this week = cut out the mindless snacking!
Mini goal: get 8 hours of sleep a night-Im tapering this week!
Get good rest and good luck on the taper 🙂
Mini-goal for the week: Drink 8 glasses of water a day. I haven’t been good about that one recently!
My mini-goal – Devote an hour each day to really PLAYING with my children!! No distractions, just them!
My mini goal this week is to cook dinner 5x this week. Saves $ and calories!!
One of my goals is to forget about work and just live in the moments that I have with my husband while he’s home. 🙂
You won! Email me your address to runeatrepeat at gmail
My mini-goal this week is to make ‘me’ time. I’ve been busy lately!
My mini-goal this week is to be ASLEEP by no later than 10:30PM the WHOLE week. Staying up late is such a bad habit I’ve gotten myself into and it’s really starting to take its toll on me in the mornings 🙁
my mini-goal of the week is to only have dessert “something decadent or over 150 cals” 2x this week instead of…almost every night! I have a horrible sweet tooth and need to learn how to tame it
My mini goal is to pack all my lunches the night before so that I can set aside extra time to enjoy breakfast in the morning! 🙂
My mini goal this week is to listen to my body and try to only eat if I am truly hungry/
Love this information about mini-meals. Literally, I have changed my diet starting this week to start including mini meals. Perfect timing 🙂
My mini-goal is to work out every day Monday-Thursday. I’m going on vacation starting Friday so I want to get in some quality sweat sessions before!
I’m running RAGNAR DC next weekend so my goal this week is to hydrate hydrate hydrate in preparation!
I used to be SO good about eating mini meals, but starting a new job has kind of thrown my whole schedule off. Maybe I should try some cheese! 😉
My mini goal for the week is to begin training for a 5k that I’m doing with my father next month 🙂
My mini goal is to not go overboard on the snacks at night!
My mini goal for this week is to prep my meals the night before so that breakfast is quick + easy and I don’t have to think about what to take for lunch/snacks the next day. I love mini goals!!
My mini goal is to drink more water!! I’m so bad at remembering this.
Ahh I love CHEESE! My biggest mini goal this week is to clean one room per day. Today I did our bedroom/bathroom. Woo! 🙂
I WILL do my stretches and strength training exercises that my PT has me doing for my injury at least three times a day!
I love Sargento’s reduced-fat provolone slices…SO good!
One mini goal this week: refrain from eating ice cream after dinner until Friday. 🙂
A goal this week is to run at least 3 times this week…I’ve been seriously slacking.
One goal this week is to make my lunch at least 4 times and bring my breakfast to work every day. I went to Costco last night and stocked up on chobani so I’m thinking I have this in the bag 🙂
My mini goal is to exercise at least three times a week and to eat healthier foods….usually I snack on a bunch of crap, no bueno.
I have two mini-goals for the week:
1) Go for a run outside – running has been neglected for too long
2) Update my blog!
🙂
One of my mini goals for the week: get my logo finished for my new blog domain!!
My mini goal is too eat healthier this week, and cut back on sugar.
One mini-goal this week is to pay more attention to nutritionals and well roundedness of meals (fats, protein, carbs) instead of just calories!
Monica this is my first time commenting on your blog but I have been reading for the past few months. I LOVE your blog, it’s very easy to relate to because you are a real girl and make mistakes and crave sweets just like all of us. So thank you!
My mini goal for the week is to keep track of all my eating, even those spoonfuls of PB&J 🙂
Weekly mini-goal: Make it to the bank during lunch – time to kick off the heels and throw on my sneakers!
Due to having been on a chocolate binge all last week, my mini-goal for this week is to only have 2 reasonably sized chocolate items this week. A 4×4″ square brownie is not a reasonable size. 🙂
Hi Monica!
First time comment-or (?) long time lurker 🙂
My mini goal for this week is to NOT buy any food “on the go”. I bought a cartful of healthy groceries yesterday to last me at least the next seven days. I’m saying NO to the drive-thru!
Make sure to get my cross-training in between the runs. I’ve been wanting to try out hot yoga!
My mini goal for this week is to try to go to yoga 4 times this week. I already went today so 3 more to go!
I like your Monday mini-goal idea. I usually put my on the refrigerator so they’re always visible. One of mine for this week is to get to bed every night by 11PM at the latest.
I LOVE Sargento reduced fat cheeses!! Their shredded cheeses and slices are a staple on our grocery list. My mini-goal for this week is to start getting up at 5am to workout!
My mini (major) goal is to finish my very first 5k (on October 1st!) without walking!
My Monday mini goal – take rest days when I need them! I tend to get into the habit of working out every day and not wanting to take a day off to rest myself. I never regret it when I do though!
My mini goal for the week is to get up at 5:30 on Monday, Wednesday, and Friday and go for a 2 mile run. So far I’m on track!
I’m beginning to realize that when I get home each day, most of my time & energy is spent trying to determine what meal I can fix with what we have. My mini goal this week is to plan 5 dinners & lunches. If I do that, I can fit things like exercise, thesis writing, and TV (season premier week!) in much more easily.
A mini goal I have this week is to not have dessert every night! I am trying to limit it to once a week. No dessert = a healthier me!!!
My mini-goal for this week is to be sure to stretch after EVERY run this week instead of cutting it too close timewise and having to just jump right into the shower.
My mini goal is to catch up with my blog and keep my stress levels in check since my next two weeks are crazy and the past week was stressful as I trained for my 10k I did yesterday. I honestly don’t know how you do marathon training, I could never run that much. I admire your dedication for sure!
My mini-goal for today is NOT to eat an ice cream sandwich (I buy them for my kids) before going to bed!!
Lift weights at least 2x this week
My mini goal for this week is to stick to my workout plan and not try to be a hero these last few weeks of marathon training.
My mini goal is to get to the gym 3 days this week (sounds lazy, but for me it would be a triumph!).
Do you use a standing desk or you just using your laptop while standing in that photo? I work from home and keep trying to consider using a standing desk.
We always love that cheese. It’s great on everything.
My mini goal this week is to get my body back on its good eating habits after a vacation filled with rich food and too many happy hours. I had fun, but I need plenty of energy to get through Saturday’s 20 mile long run!
Oops…forgot my mini-goal.
*To do a minimum of 60 minutes of cardio each day this week for 6 days and strength train 4.
Only healthy snacks for me this week! That goes for dessert too! I’ve been enjoying way too much ice cream lately! :-/
Pack my lunches the night before so I don’t just grab the easiest thing in the fridge come morning.
I love Sargento products; gotta love that they use potato starch instead of flour to prevent caking in their shredded cheese so even people who can’t have gluten can eat them!
My mini-goal is to make a meal plan this week that actually takes into account what I already have on hand, so I can spend $$ grocery shopping.
As I sit serving my day at jury duty (bored as can be), I came across your post. I am so in need of mini-goals and mini-meals! For the past 5 days I’ve been all over the place with my diet and exercise. Have you had sets of days such as these? Like when you don’t feel like running, doing anything, and just want a bowl of ice-cream!?!? Well that’s what I’ve been dealing with and have had a hard time getting my mind right to get back on track.
PS. I did see your ice-cream post…but you ran 20 miles…you earned it!
A mini-goal for me this week is to stick to my meal plan!
My mini goal is to not cut any of my dog’s walks short this week just because I’m tired. He deserves longer weekday walks!
this week’s mini goal: go to the gym at least 3 times. considering i have gone exactly zero times in the past 3 weeks, this will be a challenge, but i can do it!
Two mini goals for the week: 1). QUIT SNACKING. 2). Listen to my doctor, which means no running and giving my bursitis a chance to heal……
My Monday mini-goal is to spend more time appreciating my husband this week. I feel like I’ve been neglecting him lately. He LOVES Sargento Cheese so if I won, I would buy him lots of cheese sticks to show him how much I love him. 😉
I like this… a good mini goal for me would be to pick out my clothes for work the night before. That way, in the morning I’m not so rushed and I have time to make myself a healthier breakfast!
One mini goal I have this week is to organize my gmail. Who has 23,000 read messages that they don’t delete for years.. UGH!!
My Monday Mini-goal is trying to fit my gym workout in each day this week (Monday – Friday)!
“Eating larger meals, which typically consist of unhealthy convenience foods can sap your energy levels.” <– why does she say this? my meals never include unhealthy convenience foods……lol. just seems like a weird assumption to make.
i think snacks are fine if that works for you, but what works for me is 3 solid meals a day, that are filling and nutritious enough to last me 5 hours. that way i don't even have to think about food between meals. i've lost more weight this way than by trying to include snacks, which always just resulted in me eating a bit more than i needed for weight loss. just my 2 cents!
My mini-goal is to get at least 7.5 hours of sleep M-F (no problem on the weekends!)
One of my mini-goals is to start each morning with an affirmation of gratitude!
My mini goals are to keep track of what I eat and exercise at least three times!
One of my goals this week is to pack my lunch/snacks ahead of time (which I did because I baked snack bars this weekend) and get to 2 group fitness class at my gym. I have been wanting to try new classes and I really need to get on that.
Yay for free coupon! My mini-goal is to plan more accordingly over the weekends and not graze on things constantly. Weekends are a time to be a little more lenient, but I always end up feeling like crap & way too lethargic on Monday mornings.
One of my mini-goals:fit in at least one spin, yoga and strength workout this week, and do a plank every day!
My Monday mini-goal is to workout at least 4 days this week and figure out what is wrong with my leg.