<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	xmlns:georss="http://www.georss.org/georss" xmlns:geo="http://www.w3.org/2003/01/geo/wgs84_pos#" xmlns:media="http://search.yahoo.com/mrss/"
	>

<channel>
	<title>Low... and behold!'s Blog</title>
	<atom:link href="http://lowandbhold.com/feed/" rel="self" type="application/rss+xml" />
	<link>http://lowandbhold.com</link>
	<description>Finding the "high" road.</description>
	<lastBuildDate>Wed, 17 Mar 2010 15:50:41 +0000</lastBuildDate>
	<generator>http://wordpress.com/</generator>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<cloud domain='lowandbhold.com' port='80' path='/?rsscloud=notify' registerProcedure='' protocol='http-post' />
<image>
		<url>http://www.gravatar.com/blavatar/cc662950b456d54e3132f465adc14e32?s=96&#038;d=http://s2.wp.com/i/buttonw-com.png</url>
		<title>Low... and behold!'s Blog</title>
		<link>http://lowandbhold.com</link>
	</image>
	<atom:link rel="search" type="application/opensearchdescription+xml" href="http://lowandbhold.com/osd.xml" title="Low&#8230; and behold!&#8217;s Blog" />
	<atom:link rel='hub' href='http://lowandbhold.com/?pushpress=hub'/>
		<item>
		<title>Still no veggies</title>
		<link>http://lowandbhold.com/2010/03/17/still-no-veggies/</link>
		<comments>http://lowandbhold.com/2010/03/17/still-no-veggies/#comments</comments>
		<pubDate>Wed, 17 Mar 2010 13:21:51 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[banana]]></category>
		<category><![CDATA[ginger ale]]></category>
		<category><![CDATA[Panda Puffs cereal]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4862</guid>
		<description><![CDATA[Good morning and Happy St. Patrick&#8217;s Day!
I&#8217;m glad you all got a kick out of my &#8220;slowing&#8221; incident yesterday. But, more importantly, I hope you all learned a lesson &#8211; don&#8217;t slow, it&#8217;s dangerous. Speeding? No problem! Slowing? The world may end.
And for those of you who asked, no I didn&#8217;t get a ticket. The cop [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4862&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Good morning and Happy St. Patrick&#8217;s Day!</p>
<p>I&#8217;m glad you all got a kick out of my <a href="http://lowandbhold.com/2010/03/16/too-slow/">&#8220;slowing&#8221; incident</a> yesterday. But, more importantly, I hope you all learned a lesson &#8211; <strong>don&#8217;t slow, it&#8217;s dangerous</strong>. Speeding? No problem! Slowing? The world may end.</p>
<p>And for those of you who asked, no I didn&#8217;t get a ticket. The cop (who just so happened to be out of uniform) was an a-hole though and was quite rude about it. Also, I was going 55 in a 65, which really doesn&#8217;t seem that slow to me but whatever.</p>
<p>I was definitely in a <em>allergy and cold medicine-induced haze</em> when I was driving home, so I think that&#8217;s probably the reason I was going so slow. I&#8217;m not an aggressive driver by any means, and my friends do often make fun of me for driving like an old person, but I usually go at least the speed limit if not a few miles per hour over.</p>
<p>My appetite still has not returned to it&#8217;s usual self, so dinner last night was a bowl of cereal with banana.</p>
<p><a rel="attachment wp-att-4863" href="http://lowandbhold.com/2010/03/17/still-no-veggies/dsc_0130-3/"><img class="aligncenter size-full wp-image-4863" title="DSC_0130" src="http://lowandbhold.files.wordpress.com/2010/03/dsc_0130.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>But even that kind of made me queasy, so for dessert I had this.</p>
<p style="text-align:center;"><a rel="attachment wp-att-4864" href="http://lowandbhold.com/2010/03/17/still-no-veggies/dsc_0132-7/"><img class="aligncenter size-full wp-image-4864" title="DSC_0132" src="http://lowandbhold.files.wordpress.com/2010/03/dsc_01321.jpg?w=336&#038;h=440" alt="" width="336" height="440" /></a></p>
<p>Nary a veggie in sight, unless you count this pickle&#8230;</p>
<p><a rel="attachment wp-att-4865" href="http://lowandbhold.com/2010/03/17/still-no-veggies/dsc_0141-7/"><img class="aligncenter size-full wp-image-4865" title="DSC_0141" src="http://lowandbhold.files.wordpress.com/2010/03/dsc_0141.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>which I&#8217;m going to do because it makes me feel better. And sadly, even that pickle grossed me out last night. I want to want my vegetables again. Wah. If it wasn&#8217;t for my green monsters, I would be going on four days without eating a legitimate veg.</p>
<p>Oh, and for those of you who asked about my date tonight, I&#8217;m not being secretive about it because I&#8217;m the uber private type. In fact, I&#8217;m quite the opposite &#8211; I&#8217;m usually an oversharer. However, I&#8217;m very cynical when it comes to romance and I feel like I shouldn&#8217;t count my chickens before they hatch. Because, quite frankly, those chickens might be keeping me company in 10 years if I&#8217;m still single. Ya know?</p>
<p>So instead of giving you guys the dish&#8230; I&#8217;ll ask you some questions! Sounds fair right?</p>
<p><strong>1. Do you have any funny first date, or dating in general, stories? </strong>I don&#8217;t because I probably haven&#8217;t been on more than ten dates in my life. I am a relationship person, not a dating person I guess.</p>
<p><strong>2. Should I wear green on my date? </strong>I feel like it might seem a little cutesy to do so, but I also don&#8217;t want him thinking it&#8217;s an invite to pinch me. I have an off-site meeting today, so I only wore a green necklace to work since I had to look professional.</p>
<p><strong>3. Do you consider a pickle a vegetable?</strong></p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4862/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4862/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4862/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4862/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4862/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4862/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4862/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4862/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4862/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4862/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4862&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/17/still-no-veggies/feed/</wfw:commentRss>
		<slash:comments>18</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/dsc_0130.jpg" medium="image">
			<media:title type="html">DSC_0130</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/dsc_01321.jpg" medium="image">
			<media:title type="html">DSC_0132</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/dsc_0141.jpg" medium="image">
			<media:title type="html">DSC_0141</media:title>
		</media:content>
	</item>
		<item>
		<title>Too slow</title>
		<link>http://lowandbhold.com/2010/03/16/too-slow/</link>
		<comments>http://lowandbhold.com/2010/03/16/too-slow/#comments</comments>
		<pubDate>Tue, 16 Mar 2010 22:14:37 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4855</guid>
		<description><![CDATA[Hey everyone! Thank you so much for all your well wishes lately. Fortunately, I&#8217;m feeling a million times better now. I think the prednisone (which I hear causes major weight gain, but I&#8217;m only on a five-day dose) massive quantities of vitamin C and equally massive quantities of laziness have contributed to this turnaround.
What am I going to do [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4855&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Hey everyone! Thank you so much for all your well wishes lately. Fortunately, I&#8217;m feeling a million times better now. I think the prednisone (which I hear causes major weight gain, but I&#8217;m only on a five-day dose) massive quantities of vitamin C and equally massive quantities of laziness have contributed to this turnaround.</p>
<p>What am I going to do with my newfound health you ask? Go for a run! Luckily I only missed one scheduled training run so I think everything is still right on track. I&#8217;m going to have to do it indoors though, it&#8217;s pretty chilly out and I don&#8217;t want to undo all my progress.</p>
<p>Lunch today was more mother-made food &#8211; homemade butternut squash tortellini.</p>
<p><a rel="attachment wp-att-4857" href="http://lowandbhold.com/2010/03/16/too-slow/img_0555/"><img class="aligncenter size-full wp-image-4857" title="IMG_0555" src="http://lowandbhold.files.wordpress.com/2010/03/img_0555.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Looks weird because they kind of melted in the fridge, but still quite tasty. I forgot to bring any sort of sauce so I sprinkled some canned parm cheese on top. Despite feeling better, my appetite is still not up to par. And for some reason I can&#8217;t really stomach the thought of veggies. Not a good thing considering I have a huge tub of lettuce I need to eat up before I leave Friday morning!</p>
<p>I had a banana on the way home from work for pre-run fuel.</p>
<p><a rel="attachment wp-att-4859" href="http://lowandbhold.com/2010/03/16/too-slow/img_0558-2/"><img class="aligncenter size-full wp-image-4859" title="IMG_0558" src="http://lowandbhold.files.wordpress.com/2010/03/img_05581.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Shortly after consuming that banana, I got pulled over for the first time in a really long time. What was my offense you ask? Driving too slow on the highway! I know, I know &#8211; I&#8217;m that girl. I felt so dumb. Apparently I&#8217;m a 95 year old lady, and I completely understand if you want to make fun of me now <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' />  What&#8217;s life if we can&#8217;t laugh at ourselves?</p>
<p><strong>Have you ever been pulled over for something embarrassing? </strong></p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4855/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4855/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4855/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4855/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4855/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4855/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4855/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4855/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4855/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4855/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4855&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/16/too-slow/feed/</wfw:commentRss>
		<slash:comments>25</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0555.jpg" medium="image">
			<media:title type="html">IMG_0555</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_05581.jpg" medium="image">
			<media:title type="html">IMG_0558</media:title>
		</media:content>
	</item>
		<item>
		<title>You scream, I scream</title>
		<link>http://lowandbhold.com/2010/03/16/you-scream-i-scream/</link>
		<comments>http://lowandbhold.com/2010/03/16/you-scream-i-scream/#comments</comments>
		<pubDate>Tue, 16 Mar 2010 13:35:56 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[Daylight Saving Time]]></category>
		<category><![CDATA[Green Monster]]></category>
		<category><![CDATA[ice cream]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4849</guid>
		<description><![CDATA[Accept I can&#8217;t really scream, because I still have no voice. But what else does one eat when they have no appetite, yet have to eat something in order to take medication. Ice cream of course!

It took me a long time to talk myself out of all the chocolate ice cream possibilities (can&#8217;t have it [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4849&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Accept I can&#8217;t really scream, because I still have <strong>no voice</strong>. But what else does one eat when they have no appetite, yet have to eat something in order to take medication. Ice cream of course!</p>
<p><a rel="attachment wp-att-4850" href="http://lowandbhold.com/2010/03/16/you-scream-i-scream/picture-039-2/"><img class="aligncenter size-full wp-image-4850" title="Picture 039" src="http://lowandbhold.files.wordpress.com/2010/03/picture-039.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>It took me a long time to talk myself out of all the chocolate ice cream possibilities (can&#8217;t have it until Easter!), but this was sooo good.</p>
<p>Other than my ice cream eating, nothing occurred last night aside from some more packing, some TV watching, a long bath and going to bed. It sounded as if my upstairs neighbors had invited a herd of antelopes over for a nightcap. The madness carried on past midnight. Sheesh.</p>
<p>Yesterday I think I was in a haze from being sick and I didn&#8217;t even notice the effects of Daylight Saving Time. This morning was another story. I was struggling! But I really do not say that in a negative way, because the extra hour(s) of sunlight rule and I wouldn&#8217;t trade them for anything.</p>
<p>And there&#8217;s nothing a green smoothay can&#8217;t cure.</p>
<p><a rel="attachment wp-att-4851" href="http://lowandbhold.com/2010/03/16/you-scream-i-scream/picture-042-2/"><img class="aligncenter size-full wp-image-4851" title="Picture 042" src="http://lowandbhold.files.wordpress.com/2010/03/picture-042.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Actually, I haven&#8217;t drank it yet, but I&#8217;m going to soon. Very soon. I just wish my appetite would come on home. <strong>I miss it.</strong></p>
<p><strong>If you&#8217;ve got any positive vibes to send my way, please do. I need to jump back on the running train tonight and I have all sorts of drainage going on in the chest area. Blech.</strong></p>
<p><strong>Does anyone have plans for St. Patrick&#8217;s Day? </strong>I believe I&#8217;ll be staying home. Gotta rest up for the <a href="http://fitbloggin.com/">big event</a> this weekend! I do really enjoy St. Patty&#8217;s day though. Green beer is fun <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' />  Oh wait, I think I have a date. Hmmm&#8230;. I didn&#8217;t realize it was a &#8220;holiday&#8221; date. That&#8217;s kind of awkward.</p>
<p>(Stream of consciousness much?)</p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4849/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4849/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4849/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4849/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4849/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4849/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4849/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4849/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4849/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4849/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4849&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/16/you-scream-i-scream/feed/</wfw:commentRss>
		<slash:comments>18</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/picture-039.jpg" medium="image">
			<media:title type="html">Picture 039</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/picture-042.jpg" medium="image">
			<media:title type="html">Picture 042</media:title>
		</media:content>
	</item>
		<item>
		<title>Bland</title>
		<link>http://lowandbhold.com/2010/03/15/bland/</link>
		<comments>http://lowandbhold.com/2010/03/15/bland/#comments</comments>
		<pubDate>Mon, 15 Mar 2010 23:10:19 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[homemade noodles. mash potatoes]]></category>
		<category><![CDATA[Jillian Michael's Yoga Meldown]]></category>
		<category><![CDATA[orange]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4842</guid>
		<description><![CDATA[Hello! How was your Monday? Mine was fine, but I still didn&#8217;t feel too amazing. And food blogging is kind of lame when you have no appetite.
I drank my green monster during a 3.5 hour conference call this morning. Then for lunch I had the rest of my mom&#8217;s homemade noodles and taters.

They are so [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4842&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Hello! How was your Monday? Mine was fine, but I still didn&#8217;t feel too amazing. And food blogging is kind of lame when you have no appetite.</p>
<p>I drank my green monster during a 3.5 hour conference call this morning. Then for lunch I had the rest of my mom&#8217;s homemade noodles and taters.</p>
<p><a rel="attachment wp-att-4843" href="http://lowandbhold.com/2010/03/15/bland/img_0549/"><img class="aligncenter size-full wp-image-4843" title="IMG_0549" src="http://lowandbhold.files.wordpress.com/2010/03/img_0549.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>They are so comforting. I&#8217;m so sad that they&#8217;re gone now.</p>
<p>Later on I had some cookies. They were bland and fit the bill.</p>
<p><a rel="attachment wp-att-4844" href="http://lowandbhold.com/2010/03/15/bland/img_0550/"><img class="aligncenter size-full wp-image-4844" title="IMG_0550" src="http://lowandbhold.files.wordpress.com/2010/03/img_0550.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>After lunch I had another 3 hour meeting. Whew. I definitely don&#8217;t look forward to days that are spent completely in meetings, but they do make the days go by fast.</p>
<p>When I got home I had half an orange.</p>
<p><a rel="attachment wp-att-4845" href="http://lowandbhold.com/2010/03/15/bland/img_0551/"><img class="aligncenter size-full wp-image-4845" title="IMG_0551" src="http://lowandbhold.files.wordpress.com/2010/03/img_0551.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>For a workout I did <strong>Jillian Michael&#8217;s Yoga Meltdow</strong><strong>n</strong>. It was just what I needed. Now I&#8217;m going to be lazy for awhile longer in order to try to nip this crud in the bud.</p>
<p><strong>Fitbloggin girls, have you started packing yet?</strong></p>
<p>I&#8217;m embarrassed to admit it, but I&#8217;m three-fourths of the way packed. I get so excited about packing that it&#8217;s ridiculous.</p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4842/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4842/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4842/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4842/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4842/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4842/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4842/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4842/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4842/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4842/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4842&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/15/bland/feed/</wfw:commentRss>
		<slash:comments>18</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0549.jpg" medium="image">
			<media:title type="html">IMG_0549</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0550.jpg" medium="image">
			<media:title type="html">IMG_0550</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0551.jpg" medium="image">
			<media:title type="html">IMG_0551</media:title>
		</media:content>
	</item>
		<item>
		<title>Spring Break Envy</title>
		<link>http://lowandbhold.com/2010/03/15/spring-break-envy/</link>
		<comments>http://lowandbhold.com/2010/03/15/spring-break-envy/#comments</comments>
		<pubDate>Mon, 15 Mar 2010 13:03:21 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[homemade noodles. mashed potatoes]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4832</guid>
		<description><![CDATA[Good morning! I think there are a lot you that are on Spring Break right now! WOO HOO! I totally miss having spring, summer and winter breaks. Those were good times. I hope you&#8217;re enjoying it so far (and still sleeping as I type this)!
Thank you all so so so much for the kind words [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4832&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Good morning! I think there are a lot you that are on Spring Break right now! WOO HOO! I totally miss having spring, summer and winter breaks. Those were good times. I hope you&#8217;re enjoying it so far (and <strong>still sleeping</strong> as I type this)!</p>
<p>Thank you all <strong>so so so much</strong> for the kind words about tthe 8K on Saturday. I really enjoyed doing it, and it definitely got me in the mood to do more races in the future. If I was a smarter person though, I probably wouldn&#8217;t have run it. I had a chest cough Friday night and Saturday morning I had started to lose my voice. so by the time I woke up yesterday I felt like I&#8217;d been run over by a monster truck.</p>
<p><a rel="attachment wp-att-4834" href="http://lowandbhold.com/2010/03/15/spring-break-envy/truck1/"><img class="aligncenter size-full wp-image-4834" title="truck1" src="http://lowandbhold.files.wordpress.com/2010/03/truck11.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p><em>To clarify my previous mention of this truck, I didn&#8217;t get it because I have no idea how people get in and out of something that huge. You&#8217;d have to shoot me out of a cannon in order for me to get up there.  But, I certainly agree that people can spend their money howere they so choose. </em></p>
<p>Anyways, I felt aweful and I was so worried that it was going to interfere with the busy and exciting week ahead so I marched (okay pitifully hobbled) to the doctor yesterday and I should be right as rain in no time <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' /> </p>
<p>I had almost zero appetite Saturday evening and Sunday, so limited food pictures exist. Saturday night I had a egg sandwich on a sandwich flat and the rest of my strawberries.</p>
<p><a rel="attachment wp-att-4836" href="http://lowandbhold.com/2010/03/15/spring-break-envy/dsc_0100-6/"><img class="aligncenter size-full wp-image-4836" title="DSC_0100" src="http://lowandbhold.files.wordpress.com/2010/03/dsc_0100.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>I went to bed around 11 and woke up every 2 hours with a progressivly sorer (more sore) through and took various shots of Theraflu throughout the night. I had planned on getting up at 8 a.m. and doing my run at the apartment gym, but that totally didn&#8217;t happen. Nor did any sort of workout. I had to let it heal itself up, and thankfully I feel a bit better today so I think it&#8217;s working.</p>
<p>My Mom came by yesterday and brought me some homemade noodles to have for dinner. She used to fix beef and noodles or chicken and noodles for my brother and I every time we were sick. She was originally bringing the chicken variety for my SIL, who had her gall bladder out last week. But since I was sick, she made some noodles without meat for me!</p>
<p><a rel="attachment wp-att-4837" href="http://lowandbhold.com/2010/03/15/spring-break-envy/dsc_0108-9/"><img class="aligncenter size-full wp-image-4837" title="DSC_0108" src="http://lowandbhold.files.wordpress.com/2010/03/dsc_0108.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>So amazing. There were some mashed &#8216;taters under there too.</p>
<p>The only thing I had eaten prior to that was two bites of banana, which made me feel sick to my stomach. But this was familiar and somewhat bland,so I was able to scarf it down!</p>
<p>I got in bed at 9 last night and didn&#8217;t get out until 6 this morning, so I&#8217;m hoping the extra sleep helps power me though my work day. I&#8217;ve got two long meetings, fun fun.</p>
<p>To those of you who are working have a great day! To those of you who are on Spring Break, I envy you <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' /> </p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4832/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4832/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4832/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4832/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4832/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4832/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4832/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4832/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4832/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4832/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4832&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/15/spring-break-envy/feed/</wfw:commentRss>
		<slash:comments>19</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/truck11.jpg" medium="image">
			<media:title type="html">truck1</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/dsc_0100.jpg" medium="image">
			<media:title type="html">DSC_0100</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/dsc_0108.jpg" medium="image">
			<media:title type="html">DSC_0108</media:title>
		</media:content>
	</item>
		<item>
		<title>St. Paddy&#8217;s Day 8K</title>
		<link>http://lowandbhold.com/2010/03/13/st-paddys-day-8k/</link>
		<comments>http://lowandbhold.com/2010/03/13/st-paddys-day-8k/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 20:04:48 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[St. Paddy's Day 8K; Mama Roja]]></category>
		<category><![CDATA[taco salad]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4826</guid>
		<description><![CDATA[Hey guys! How is your Saturday treating you. Mine has been great &#8211; the St. Paddy&#8217;s Day 8K with Lisa was a major success.

I woke up this morning feeling less than stellar (I know my perpetual sickness is annoying, sorry), so I headed to Target to pick up some Theraflu. There was no backing down! [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4826&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Hey guys! How is your Saturday treating you. Mine has been great &#8211; the <a href="http://www.stpaddysrace.com/">St. Paddy&#8217;s Day 8K</a> with Lisa was a major success.</p>
<p><a rel="attachment wp-att-4824" href="http://lowandbhold.com/2010/03/13/st-paddys-day-8k/img_0539/"><img class="aligncenter size-full wp-image-4824" title="IMG_0539" src="http://lowandbhold.files.wordpress.com/2010/03/img_0539.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>I woke up this morning feeling less than stellar (I know my perpetual sickness is annoying, sorry), so I headed to Target to pick up some Theraflu. There was no backing down! Lisa met me at my apartment and we headed over to the race together. Before we left I ate a slice of peanut butter and banana toast and some orange juice, but I was running behind and forgot to snap a picture.</p>
<p>I was so glad she came with me. I think I would have been bored by myself.</p>
<p><a rel="attachment wp-att-4825" href="http://lowandbhold.com/2010/03/13/st-paddys-day-8k/img_0540/"><img class="aligncenter size-full wp-image-4825" title="IMG_0540" src="http://lowandbhold.files.wordpress.com/2010/03/img_0540.jpg?w=420&#038;h=560" alt="" width="420" height="560" /></a></p>
<p>I took my camera on the run (hence the growth-like bump on my hip) so we acted goofy to distract ourselves from the daunting (to me) distance.</p>
<p><a rel="attachment wp-att-4827" href="http://lowandbhold.com/2010/03/13/st-paddys-day-8k/img_0541/"><img class="aligncenter size-full wp-image-4827" title="IMG_0541" src="http://lowandbhold.files.wordpress.com/2010/03/img_0541.jpg?w=420&#038;h=560" alt="" width="420" height="560" /></a></p>
<p>I don&#8217;t know why I don&#8217;t run at Lake Hefner more often, it&#8217;s quite pretty.</p>
<p><a rel="attachment wp-att-4828" href="http://lowandbhold.com/2010/03/13/st-paddys-day-8k/img_0542/"><img class="aligncenter size-full wp-image-4828" title="IMG_0542" src="http://lowandbhold.files.wordpress.com/2010/03/img_0542.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Lisa and I really rocked the run, I&#8217;m not going to lie. The last mile was rough due to some annoying winds, but we really just ran along with no incident. We stopped once for water and once to take off our long sleeves, but other than that we ran the whole time. Granted, our pace was no where near fast &#8211; but that wasn&#8217;t the point. We had a great time and I&#8217;m so happy to have a new PDR!</p>
<p>After the race was over we had lunch at <a href="www.mamaroja.com">Mama Roja</a> on the lake. I had a black bean taco salad.</p>
<p><a rel="attachment wp-att-4829" href="http://lowandbhold.com/2010/03/13/st-paddys-day-8k/img_0544/"><img class="aligncenter size-full wp-image-4829" title="IMG_0544" src="http://lowandbhold.files.wordpress.com/2010/03/img_0544.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>It was pretty good! Of course, I also had some chips/salsa/queso. Hit the spot.</p>
<p>I&#8217;m completely worn out right now, but I think a friend might be coming to visit me later. Gotta unload the dishwasher, finish the laundry and clean. So I better get moving!</p>
<p>Have a great day friends <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' /> </p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4826/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4826/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4826/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4826/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4826/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4826/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4826/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4826/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4826/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4826/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4826&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/13/st-paddys-day-8k/feed/</wfw:commentRss>
		<slash:comments>27</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0539.jpg" medium="image">
			<media:title type="html">IMG_0539</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0540.jpg" medium="image">
			<media:title type="html">IMG_0540</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0541.jpg" medium="image">
			<media:title type="html">IMG_0541</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0542.jpg" medium="image">
			<media:title type="html">IMG_0542</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0544.jpg" medium="image">
			<media:title type="html">IMG_0544</media:title>
		</media:content>
	</item>
		<item>
		<title>Bright Eyed and Bushy Tailed</title>
		<link>http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/</link>
		<comments>http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 04:52:40 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4818</guid>
		<description><![CDATA[Hey guys! I&#8217;m about to head to bed so I can be bright eyed and bushy tailed for the race tomorrow, but I&#8217;ve had such a great day I just had to post.
It started with Breakfast Friday at work. Here&#8217;s my spread all set up.

The pitcher of Green Monster actually ended going over really well! [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4818&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Hey guys! I&#8217;m about to head to bed so I can be bright eyed and bushy tailed for the race tomorrow, but I&#8217;ve had such a great day I just had to post.</p>
<p>It started with Breakfast Friday at work. Here&#8217;s my spread all set up.</p>
<p><a rel="attachment wp-att-4817" href="http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/img_0535/"><img class="aligncenter size-full wp-image-4817" title="IMG_0535" src="http://lowandbhold.files.wordpress.com/2010/03/img_0535.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>The pitcher of Green Monster actually ended going over really well! Three people asked for the recipe, and everyone who tried it said it was a &#8220;lot better than it looked&#8221; haha.</p>
<p><a rel="attachment wp-att-4819" href="http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/img_0530/"><img class="aligncenter size-full wp-image-4819" title="IMG_0530" src="http://lowandbhold.files.wordpress.com/2010/03/img_0530.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>As successful as the breakfast was, my lunch was far less successful. I packed more overnight oats, but they spilled en route to work <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_sad.gif' alt=':(' class='wp-smiley' />  No worries though, I just got the next best thing.</p>
<p><a rel="attachment wp-att-4820" href="http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/img_0536/"><img class="aligncenter size-full wp-image-4820" title="IMG_0536" src="http://lowandbhold.files.wordpress.com/2010/03/img_0536.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Panera! I really just went for the coffee though. Never again will I skip my morning coffee on a Friday. That was a bad idea.</p>
<p>Work was insanely busy today, but I got a text from my Dad&#8217;s girlfriend around 3 saying that she and my Dad were in town and wanted to get dinner. I had a lot of errands to run after work and, needlessly, I started to feel anxious about getting everything done. I also worried that there was something wrong since they had just popped into town. Of course, I was just being stupid. We ended up running the errands together and then had a great dinner. I actually had an amazing talk with my Dad, but that&#8217;s for another post I think.</p>
<p>For dinner I got the pesto tortellini. I was &#8220;carbing up&#8221; for my race tomorrow <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_wink.gif' alt=';)' class='wp-smiley' /> </p>
<p><a rel="attachment wp-att-4821" href="http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/tortellini/"><img class="aligncenter size-full wp-image-4821" title="tortellini" src="http://lowandbhold.files.wordpress.com/2010/03/tortellini.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Okay really I just wanted pasta. It was delicious, and surprisingly, a really reasonable portion.</p>
<p>When I got home I started cleaning up the house and then I got a text from <a href="http://lisaou11.wordpress.com/">Lisa</a> that she would be running the race with me tomorrow. I was already excited, but now I&#8217;m like 100 times more pumped up. Yay for running buddies!</p>
<p>I also found out that my Mom is going to come up and visit on Sunday. I have lots to do this weekend, but I&#8217;m always glad to get to spend time with family. It&#8217;s shaping up to be a busy, exciting and fulfilling weekend! Now I&#8217;m off to bed. Have a great night!</p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4818/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4818/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4818/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4818/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4818/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4818/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4818/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4818/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4818/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4818/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4818&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/12/bright-eyed-and-bushy-tailed/feed/</wfw:commentRss>
		<slash:comments>13</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0535.jpg" medium="image">
			<media:title type="html">IMG_0535</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0530.jpg" medium="image">
			<media:title type="html">IMG_0530</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_0536.jpg" medium="image">
			<media:title type="html">IMG_0536</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/tortellini.jpg" medium="image">
			<media:title type="html">tortellini</media:title>
		</media:content>
	</item>
		<item>
		<title>Incoherent + 8K goals</title>
		<link>http://lowandbhold.com/2010/03/12/incoherent-8k-goals/</link>
		<comments>http://lowandbhold.com/2010/03/12/incoherent-8k-goals/#comments</comments>
		<pubDate>Fri, 12 Mar 2010 15:25:53 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[chile-cheese brunch casserole]]></category>
		<category><![CDATA[Green Monster]]></category>
		<category><![CDATA[pineapple coffee cake]]></category>
		<category><![CDATA[St. Paddy's Day 8K]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4811</guid>
		<description><![CDATA[Good morning! I have not had coffee yet this morning, so I apologize in advance if this is very incoherent. I feel so lost&#8230;
My run last night went okay, I cut back a mile so my legs would be fresh for the 8K in the morning. I was happy for the extra time since I [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4811&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>Good morning! I have not had coffee yet this morning, so I apologize in advance if this is very incoherent. I feel so lost&#8230;</p>
<p>My run last night went okay, I cut back a mile so my legs would be fresh for the 8K in the morning. I was happy for the extra time since I had a lot to do in the kitchen last night.</p>
<p>If you&#8217;re a new reader, we take turns at my office cooking breakfast every Friday. Some people buy the breakfast, but it&#8217;s kind of gotten to be a competition between several of the girls in the office to see who can make the best breakfast. It&#8217;s something fun, and all in good spirit.</p>
<p>Before I started cooking I had another fake chicken salad. I needed something fast, easy and filling &#8211; so I went with it.</p>
<p><a rel="attachment wp-att-4812" href="http://lowandbhold.com/2010/03/12/incoherent-8k-goals/picture-008-12/"><img class="aligncenter size-full wp-image-4812" title="Picture 008" src="http://lowandbhold.files.wordpress.com/2010/03/picture-0081.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>After shoveling that in, I got started on <a href="http://www.cooking.com/Recipes-and-More/recipes/Pineapple-Coffee-Cake-recipe-12194.aspx?_mid=91300&amp;_rid=91300.400.924637&amp;ref=cknwffne0">this recipe</a>.</p>
<p><a rel="attachment wp-att-4813" href="http://lowandbhold.com/2010/03/12/incoherent-8k-goals/picture-017-7/"><img class="aligncenter size-full wp-image-4813" title="Picture 017" src="http://lowandbhold.files.wordpress.com/2010/03/picture-017.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>Pineapple coffee cake! It sure looked pretty, but I wasn&#8217;t too crazy about it. It was kind of dry and a little bland, but oh well.</p>
<p>I also made <a href="http://www.cooking.com/Recipes-and-More/recipes/Chile-Cheese-Brunch-Casserole-recipe-10043.aspx">this recipe</a>.</p>
<p><a rel="attachment wp-att-4814" href="http://lowandbhold.com/2010/03/12/incoherent-8k-goals/picture-030-5/"><img class="aligncenter size-full wp-image-4814" title="Picture 030" src="http://lowandbhold.files.wordpress.com/2010/03/picture-030.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>This chile-cheese brunch casserole turned out amazing! It was so flavorful and the cottage cheese and tortilla strips made it taste extra special. I wish I could have had the whole pan to myself.</p>
<p>I also made a pitcher of Green Monster smoothies this morning, but I&#8217;ll talk about that in my post this afternoon.</p>
<p>So, as I said yesterday, I&#8217;ll be running my first race of the season tomorrow morning &#8211; the St. Paddy&#8217;s Day 8K. The main reason I&#8217;m running it is because I was scheduled to run 5 miles this weekend anyways and I thought it would be a fun way to tackle the run. I also think it will help alleviate the pre-race jitters I tend to get and get me pumped up for the rest of the race season.</p>
<h3>My Goals for the 8K:</h3>
<ul>
<li><strong>Treat it like any other run. </strong>I am running a 5K the following Saturday at Fitbloggin (that is if I wake up on time, haha), so I don&#8217;t want to kill myself during this race. I don&#8217;t want to be competitive or push myself too hard.</li>
<li><strong>Don&#8217;t even think about time. </strong>If I set a goal time for a distance I&#8217;ve never run before, I&#8217;m likely to overdo it. I&#8217;m thinking about not even wearing a watch so I can&#8217;t dwell on my time.</li>
<li><strong>However, I really want to run the whole thing. </strong>If I&#8217;m able to run it without stopping, I will have an automatic PDR. I need that confidence boost if I&#8217;m going to pursue longer races this season. BUT, if I end up walking a few times I&#8217;m not going to beat myself up about it.</li>
<li><strong>HAVE FUN! </strong>I just want to enjoy the element of being around other runners and challenging myself. That&#8217;s what racing is all about right?</li>
</ul>
<p>I think if I keep those things in mind I&#8217;ll be a-okay. I know 5 miles is chump change to a lot of you, but it&#8217;s really intimidating to me! I&#8217;m trying not to think about it too much right now <img src='http://s.wordpress.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' /> </p>
<p>Happy Friday everyone! It&#8217;s pretty much the weekend right now!</p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4811/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4811/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4811/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4811/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4811/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4811/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4811/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4811/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4811/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4811/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4811&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/12/incoherent-8k-goals/feed/</wfw:commentRss>
		<slash:comments>16</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/picture-0081.jpg" medium="image">
			<media:title type="html">Picture 008</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/picture-017.jpg" medium="image">
			<media:title type="html">Picture 017</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/picture-030.jpg" medium="image">
			<media:title type="html">Picture 030</media:title>
		</media:content>
	</item>
		<item>
		<title>My first overnighter</title>
		<link>http://lowandbhold.com/2010/03/11/my-first-overnighter/</link>
		<comments>http://lowandbhold.com/2010/03/11/my-first-overnighter/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 23:06:56 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>
		<category><![CDATA[banana]]></category>
		<category><![CDATA[cottage cheese]]></category>
		<category><![CDATA[overnight oats]]></category>
		<category><![CDATA[strawberries]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4803</guid>
		<description><![CDATA[So I had a great post all typed out and pressed publish, only to have wordpress eat it. Bargh. I have to head out for a run, then bake some coffee cake, prep a casserole and a pitcher of green smoothies and get to bed in time to wake up at 5 a.m. tomorrow &#8211; [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4803&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p>So I had a great post all typed out and pressed publish, only to have wordpress eat it. Bargh. I have to head out for a run, then bake some coffee cake, prep a casserole and a pitcher of green smoothies and get to bed in time to wake up at 5 a.m. tomorrow &#8211; so I&#8217;m going to have to make this snappy.</p>
<p>First off, thanks so much for your wonderful. thoughtful comments on my last post. They made me so happy! I was nervous to post that, but you guys really seemed to get where I was coming from. And I loved the discussion that went on.</p>
<p>Second off, I officially registered for the 8K on Saturday. I&#8217;m both nervous and excited. I&#8217;ll talk about my goals for the race tomorrow when I have a bit more time.</p>
<p>Let&#8217;s get to the food.</p>
<p><a rel="attachment wp-att-4804" href="http://lowandbhold.com/2010/03/11/my-first-overnighter/img_0527-2/"><img class="aligncenter size-full wp-image-4804" title="IMG_0527" src="http://lowandbhold.files.wordpress.com/2010/03/img_05271.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>My first overnight oats experience. This was 1/2 cup of old fashioned oats, 1/2 cup plain Greek yogurt, and 1/2 cup organic skim milk. I dressed it up with a sliced banana, two huge sliced strawberries and some mighty maple peanut butter (added post photo).</p>
<p><a rel="attachment wp-att-4805" href="http://lowandbhold.com/2010/03/11/my-first-overnighter/img_0529-2/"><img class="aligncenter size-full wp-image-4805" title="IMG_0529" src="http://lowandbhold.files.wordpress.com/2010/03/img_05291.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>I liked it, but I should have used vanilla almond or soy milk to add some sweetness. This was very filling! I had to talk myself into eating a snack later on, but I knew I needed one to make sure I wasn&#8217;t hungry during my run today.</p>
<p><a rel="attachment wp-att-4806" href="http://lowandbhold.com/2010/03/11/my-first-overnighter/photo-1-2/"><img class="aligncenter size-full wp-image-4806" title="photo-1" src="http://lowandbhold.files.wordpress.com/2010/03/photo-11.jpg?w=420&#038;h=560" alt="" width="420" height="560" /></a></p>
<p>On the way home from work I drank my vitamin instead of having it in pill form (as I&#8217;ve been doing almost every day as part of Project Glow).</p>
<p><a rel="attachment wp-att-4807" href="http://lowandbhold.com/2010/03/11/my-first-overnighter/img_0526-2/"><img class="aligncenter size-full wp-image-4807" title="IMG_0526" src="http://lowandbhold.files.wordpress.com/2010/03/img_05261.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Also on my way home I spotted this.</p>
<p><a rel="attachment wp-att-4808" href="http://lowandbhold.com/2010/03/11/my-first-overnighter/truck-2/"><img class="aligncenter size-full wp-image-4808" title="truck" src="http://lowandbhold.files.wordpress.com/2010/03/truck1.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>I don&#8217;t get it. I really don&#8217;t.</p>
<p>Okay, I&#8217;m heading out to run and then tackle the rest of my agenda. Have a good night!</p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4803/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4803/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4803/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4803/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4803/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4803/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4803/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4803/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4803/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4803/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4803&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/11/my-first-overnighter/feed/</wfw:commentRss>
		<slash:comments>11</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_05271.jpg" medium="image">
			<media:title type="html">IMG_0527</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_05291.jpg" medium="image">
			<media:title type="html">IMG_0529</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/photo-11.jpg" medium="image">
			<media:title type="html">photo-1</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/img_05261.jpg" medium="image">
			<media:title type="html">IMG_0526</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/truck1.jpg" medium="image">
			<media:title type="html">truck</media:title>
		</media:content>
	</item>
		<item>
		<title>Foodism</title>
		<link>http://lowandbhold.com/2010/03/11/foodism/</link>
		<comments>http://lowandbhold.com/2010/03/11/foodism/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 15:08:47 +0000</pubDate>
		<dc:creator>lowandbhold</dc:creator>
				<category><![CDATA[1]]></category>

		<guid isPermaLink="false">http://lowandbhold.com/?p=4778</guid>
		<description><![CDATA[Foodism. It happens to all of us.
I&#8217;m not referring to the common definition of foodism, which is:









an exaggerated interest in the preparation, presentation and consumption of food









[Source]
We can all relate to that right? I mean if you&#8217;re reading food blogs, you&#8217;re included in that group.
But what I&#8217;m talking about here is being prejudiced against the foods [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4778&subd=lowandbhold&ref=&feed=1" />]]></description>
			<content:encoded><![CDATA[<p><strong>Foodism.</strong> It happens to all of us.</p>
<p>I&#8217;m not referring to the common definition of foodism, which is:</p>
<table border="1" cellpadding="0" width="100%">
<tbody>
<tr>
<td>
<table width="100%">
<tbody>
<tr>
<td>
<ol>
<li>an exaggerated interest in the preparation, presentation and consumption of food</li>
</ol>
</td>
</tr>
</tbody>
</table>
</td>
</tr>
</tbody>
</table>
<p>[<a href="http://www.allwords.com/word-foodism.html">Source</a>]</p>
<p>We can all relate to that right? I mean if you&#8217;re reading food blogs, you&#8217;re included in that group.</p>
<p>But what I&#8217;m talking about here is being <strong>prejudiced</strong> against the foods someone eats or a dietary lifestyle someone may have. Sometimes we dole foodism out, and sometimes we receive it &#8211; usually defensively.</p>
<p>I&#8217;ve been aware of this for awhile, but never really thought about it at great length until last night when I got a comment from <a href="http://lauradishes.wordpress.com/">Laura</a> saying, &#8220;<em>I love the purple potato… where did you get it? I bet that people in the office looked at you like, “What is that?!” I get a comment on what I’m eating almost every day and I really don’t eat anything very crazy!</em>&#8220;</p>
<p>I did, in fact, receive several comments (both negative and positive) from my coworkers regarding my purple potato. I also receive, on average, two comments about my Green Monsters every day at work.</p>
<p><a rel="attachment wp-att-4782" href="http://lowandbhold.com/2010/03/11/foodism/picture-013-9/"><img class="aligncenter size-full wp-image-4782" title="picture-013" src="http://lowandbhold.files.wordpress.com/2010/03/picture-013.jpg?w=420&#038;h=315" alt="" width="420" height="315" /></a></p>
<p>Yesterday I was told that my smoothie was the reason I was sick on Monday. Riiiight.</p>
<p>But, if you think about it&#8230; we&#8217;re all guilty of foodism, although it is usually more in our subconscious than the snarky remarks some of us may have received regarding our &#8220;unusual eats&#8221;.</p>
<p>Vegetarians have a reputation for being &#8220;self-righteous&#8221; and &#8220;condescending&#8221; toward those that consume meat. Not every vegetarian or vegan is that way by any stretch of the imagination, but there are those that have contributed to that stereotype (cough.. PETA&#8230; cough). But on the other hand, meat eaters often judge strict vegetarians as being &#8220;weird&#8221; or &#8220;hippies&#8221;. And people often accuse vegans of using their ethical convictions to mask an eating disorder.</p>
<p>And that&#8217;s not all. I often find myself silently judging overweight mothers pushing shopping carts full of processed junk food with two kids in tow &#8211; and I&#8217;ve read several accounts on other blogs of people who do the same. I usually check myself for it afterward and look into my own grocery cart and realize that I have many reasons to be judged as well. We all do.</p>
<p><strong>But that doesn&#8217;t make it make sense.</strong> Why do we take something like food, one of the most utterly personal things in our lives, and <strong>make it a competition</strong>. Why is high protein better than high carb? Why is raw better than vegan? Why is Greek yogurt better than Yoplait? <strong>Why does anyone care what we put in our bodies besides the person doing the eating?</strong></p>
<p>Of course we want to be healthy, and as healthy living bloggers it only makes sense to promote healthy foods that we love. But when does it go too far? When does all the literature and information out there about healthy eating start to interfere with who we really are and how we should be eating?</p>
<p>When I started thinking about this on an even deeper level, I started thinking of eating disorders. Like many people I have, and sometimes still do, struggled with disordered eating - even though it&#8217;s never reached the point of a true eating disorder.</p>
<p>I never really &#8220;got&#8221; what anorexia and other deprivation-based disorders were really all about because I was an &#8220;overeater&#8221;. I have always struggled with putting too much food into my body as opposed to not being able to put enough in. I could not fathom how people could manage to go days without eating. It blew my mind. I wouldn&#8217;t say I was judgemental toward eating disorders, but I was really ignorant about them.</p>
<p>Throughout this process of food blogging, I&#8217;ve come across several ED recovery blogs and they&#8217;ve really opened up my eyes. I&#8217;ve come to understand that it&#8217;s not necessarily about weight or body image, as it is about fear and control &#8211; something we all deal with to some degree or another.</p>
<p>Sometimes I&#8217;m hesitant to post something I&#8217;ve eaten for fear that someone will judge me for not being healthy enough, vegetarian enough, or what have you. I hold back on sharing something as simple as a container of full-fat yogurt because I&#8217;m afraid of what people might think &#8211; that someone will be foodist against me if you will.</p>
<p>It kills me when I read an ED recovery blog and see a comment from someone saying &#8220;If you&#8217;re so recovered, why aren&#8217;t you eating more?&#8221; or something else equally demeaning. Why should we offer anything but support in instances like these? Why is bringing someone, who is going through a hard time, down even an option.</p>
<p>It also bothers me when I see a commenter telling someone who eats a balanced, enjoyable diet that they eat too many carbs, or too much meat, or not clean enough.</p>
<p>As food bloggers, we&#8217;re not giving anyone guidelines for how they should eat. Why would we do that? Everyone has to find out what works for them. And once you do, you should never have to apologize for it.</p>
<p>What works for me is eating the foods I love, and trying to eat them in reasonable amounts. I strive to consume foods that are good for the environment as often as possible, without beating myself up when I eat something &#8220;bad&#8221;. Some people might not agree with my approach, but they don&#8217;t have to eat what I&#8217;m eating.</p>
<p>I&#8217;m completely ecstatic that books like <em>Food, Inc</em>., <em>In Defense of Food</em>, <em>Eating Animals</em>, <em>The Kind Diet</em>, etc. are getting the kind of attention they&#8217;re getting. But I think it&#8217;s also created a hyper awareness on food that could end up having negative effects on certain people. There&#8217;s just such a fine line between bringing up the issues and making the issues a standard that people must live up to.</p>
<p>I don&#8217;t really know what prompted this long-winded schpeel, other than I just wanted to think it through. I also hope it didn&#8217;t come across as self righteous, because that wasn&#8217;t my point at all. I just had a lot of thoughts swirling around in the old cabesa I guess.</p>
<p>If you made it through all that, then I shall reward you with my dinner from last night.</p>
<p><a rel="attachment wp-att-4785" href="http://lowandbhold.com/2010/03/11/foodism/dsc_0053-6/"><img class="aligncenter size-full wp-image-4785" title="DSC_0053" src="http://lowandbhold.files.wordpress.com/2010/03/dsc_0053.jpg?w=419&#038;h=279" alt="" width="419" height="279" /></a></p>
<p>Okay, not such an exciting reward, but it was tasty &#8211; egg sammich, carrots and roasted garlic hummus.</p>
<p><strong>Have you ever been the victim of foodism? </strong></p>
<p>Oh, and P.S. I&#8217;m think I&#8217;m going to go for the 8K on Saturday!</p>
<br />  <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gocomments/lowandbhold.wordpress.com/4778/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/comments/lowandbhold.wordpress.com/4778/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godelicious/lowandbhold.wordpress.com/4778/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/delicious/lowandbhold.wordpress.com/4778/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/gostumble/lowandbhold.wordpress.com/4778/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/stumble/lowandbhold.wordpress.com/4778/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/godigg/lowandbhold.wordpress.com/4778/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/digg/lowandbhold.wordpress.com/4778/" /></a> <a rel="nofollow" href="http://feeds.wordpress.com/1.0/goreddit/lowandbhold.wordpress.com/4778/"><img alt="" border="0" src="http://feeds.wordpress.com/1.0/reddit/lowandbhold.wordpress.com/4778/" /></a> <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lowandbhold.com&blog=7650884&post=4778&subd=lowandbhold&ref=&feed=1" />]]></content:encoded>
			<wfw:commentRss>http://lowandbhold.com/2010/03/11/foodism/feed/</wfw:commentRss>
		<slash:comments>31</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/9c2f1e078f580fddfd9216dd8518078d?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">lowandbhold</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/picture-013.jpg" medium="image">
			<media:title type="html">picture-013</media:title>
		</media:content>

		<media:content url="http://lowandbhold.files.wordpress.com/2010/03/dsc_0053.jpg" medium="image">
			<media:title type="html">DSC_0053</media:title>
		</media:content>
	</item>
	</channel>
</rss>