I have NO idea why i'm so tired all the time- i sleep 7.5 hrs like clockwork every night, and i exercise (isn't exercise supposed to make u more awake? it makes me sleepy during the day...lol)
still so much work...calc quiz was fine...workin on my eng paper prolly will need to cram for ap go po tom night eek
gonna do strength training tom morn! (like...using 3 lb weights, crunches, etc LOL)
todays eats-
bfast: small banana, 1 tblsp almond butter, coffee w/ creamer & agave (230)
snack: kashi bar (120)
lunch: 1 can tuna, 2 tbslp hummus, 1/3 cup corn (290)
snack: dark chocolate covered espresso beans from Trader Joe's! (40)
dinner: Korean instant Shin ramen with an egg, kimchee (600)
dessert: citron tea (50)
random: Korean rice drink (70)
total: 1400
net: 1200
Tuesday, February 23, 2010
Monday, February 22, 2010
Back to the Grind
First day back after break is always the hardest...or would be if i didn't have a AP Calc quiz tomorrow, AP Gov & Pol unit test Thursday, and an AP Spanish and AP Calc test friday as well as an AP Lit paper due Friday....all with a Thursday dress rehearsal from 4-10. OY.
i've been waking up at 8 to exercise during break...and i had to wake up at 6. i could barely manage 30 minutes (and 6 were easy cool-down minutes). now i'm pooped and it's only 6PM and i still have so much work....i thought second semester seniors were supposed to relax?!??!
anyways the good news is that i will know which college i am going to in just 5 weeks! (ok, that might be bad news, but good because i know ill get in SOMEWHERE and i'll be happy wherever i go!)
so today's eats:
breakfast: banana w/ almond butter and coffee w/ creamer & agave (270 calories)
lunch: canned tuna with corn and hummus (320)
snack: peanut butter cookie larabar (210)
dinner: rice with broiled mackerel, some egg (400)
dessert: 2 bites of Korean sweet bean bread, coffee w/ creamer & agave (90)
extra: random dark chocolate covered espresso beans (20)
random: few sips of korean rice drink (40)
total: 1350
i've been waking up at 8 to exercise during break...and i had to wake up at 6. i could barely manage 30 minutes (and 6 were easy cool-down minutes). now i'm pooped and it's only 6PM and i still have so much work....i thought second semester seniors were supposed to relax?!??!
anyways the good news is that i will know which college i am going to in just 5 weeks! (ok, that might be bad news, but good because i know ill get in SOMEWHERE and i'll be happy wherever i go!)
so today's eats:
breakfast: banana w/ almond butter and coffee w/ creamer & agave (270 calories)
lunch: canned tuna with corn and hummus (320)
snack: peanut butter cookie larabar (210)
dinner: rice with broiled mackerel, some egg (400)
dessert: 2 bites of Korean sweet bean bread, coffee w/ creamer & agave (90)
extra: random dark chocolate covered espresso beans (20)
random: few sips of korean rice drink (40)
total: 1350
Sunday, February 21, 2010
Holding on
I made the mistake of weighing myself today. I'm still stuck at 125.
I eat net 1200-1400. that shudn't be enough to be maintaining my weight- thats ridiculously low for maintenance.
and then i feel myself slipping to bad thoughts...
if i eat just ONE egg and some veggies with coffee with no creamer, then it would be 130 calories...salad with sugar free dressing and a hard boiled egg is only 100 calories...i could get by on 400 calories for the day...
and then i feel the growing muscles in my thighs, how awake I feel. and then it stops. for a while. but it's enough to keep me going.
I am grateful that my body is healthy enough to get me through each day, my legs healthy enough to stand 45 min on the elliptical on high resistance (how I burned 400 calories!).
breakfast: 1 slice bread, 2 tbsp hummus, some orange-mango juice, coffee w/ creamer & agave (300)
snack: carrots and hummus (120)
lunch: 4 oz tuna steak, sauteed veggies, salad w/ corn and tomatoes, random Terra Cotta chips (450)
snack: small banana, other half of Luna bar (170)
dinner: rice and korean curry (with potatoes, carrots, onions and chicken) (430)
dessert: 1 square milka, coffee w/ creamer & agave (80)
dessert2: citron tea (50)
total: 1600
net: 1200
I was hungry ALL day today. probably because i exercised so much! the dinner calorie estimate is VERY rough (actually so is lunch)- i'm pretty much overestimating again. my net is pretty low today, but i mean i ate 1600 calories...according to some calculators i shud be eating 1200 TOTAL for weight loss (i'd STARVE)- that's freaking insane i'm sorry lol. i mean, technically i COULD. but i don't wanna live hungry 24/7- that's no way to live a life!
I eat net 1200-1400. that shudn't be enough to be maintaining my weight- thats ridiculously low for maintenance.
and then i feel myself slipping to bad thoughts...
if i eat just ONE egg and some veggies with coffee with no creamer, then it would be 130 calories...salad with sugar free dressing and a hard boiled egg is only 100 calories...i could get by on 400 calories for the day...
and then i feel the growing muscles in my thighs, how awake I feel. and then it stops. for a while. but it's enough to keep me going.
I am grateful that my body is healthy enough to get me through each day, my legs healthy enough to stand 45 min on the elliptical on high resistance (how I burned 400 calories!).
breakfast: 1 slice bread, 2 tbsp hummus, some orange-mango juice, coffee w/ creamer & agave (300)
snack: carrots and hummus (120)
lunch: 4 oz tuna steak, sauteed veggies, salad w/ corn and tomatoes, random Terra Cotta chips (450)
snack: small banana, other half of Luna bar (170)
dinner: rice and korean curry (with potatoes, carrots, onions and chicken) (430)
dessert: 1 square milka, coffee w/ creamer & agave (80)
dessert2: citron tea (50)
total: 1600
net: 1200
I was hungry ALL day today. probably because i exercised so much! the dinner calorie estimate is VERY rough (actually so is lunch)- i'm pretty much overestimating again. my net is pretty low today, but i mean i ate 1600 calories...according to some calculators i shud be eating 1200 TOTAL for weight loss (i'd STARVE)- that's freaking insane i'm sorry lol. i mean, technically i COULD. but i don't wanna live hungry 24/7- that's no way to live a life!
Saturday, February 20, 2010
splurge day (again..haha)
breakfast: 2 eggs with broccoli and corn, coffee w/ agave & creamer (260)
snack: 1/2 luna bar (90)
lunch: spicy tuna roll, spicy crunchy tuna roll both small, little miso soup (520)
snack: grande iced skim chai (160)
dinner: tuna, vegetables sauteed, rice (440)
dessert: coffee w/ agave & creamer, 1 piece Milka (80)
snack: few random Terra Cotta chips (50)
total: 1600
"net": 1500
Again, Saturday = music day! played maybe 4 hrs today of cello, which apparently burns calories but w/e Sat is my splurge day. i actually think i did really well :-D
1) i could have gotten regular rolls at the Japanese restaurant, but life's too short! ;-) I got what I was craving. now that i look at though, i couldv just gotten pizza =P
2) did I need that chai? no...i was really full too...but i was in the city, and passed like 5 starbucks. i really wanted one rofl
again, those rolls were REALLY small...like tiny...kind of a rip off but it was off the lunch menu so it was $10 with tip (although i covered my friends' too...-_-).
i didn't "exercise" but i did some brisk walking in NYC walking to Barnes & Noble to read mags and drink some chai! :-D that and climbing 6 flights of stairs with a cello...haha i'm sayin i burned 100 calories!
snack: 1/2 luna bar (90)
lunch: spicy tuna roll, spicy crunchy tuna roll both small, little miso soup (520)
snack: grande iced skim chai (160)
dinner: tuna, vegetables sauteed, rice (440)
dessert: coffee w/ agave & creamer, 1 piece Milka (80)
snack: few random Terra Cotta chips (50)
total: 1600
"net": 1500
Again, Saturday = music day! played maybe 4 hrs today of cello, which apparently burns calories but w/e Sat is my splurge day. i actually think i did really well :-D
1) i could have gotten regular rolls at the Japanese restaurant, but life's too short! ;-) I got what I was craving. now that i look at though, i couldv just gotten pizza =P
2) did I need that chai? no...i was really full too...but i was in the city, and passed like 5 starbucks. i really wanted one rofl
again, those rolls were REALLY small...like tiny...kind of a rip off but it was off the lunch menu so it was $10 with tip (although i covered my friends' too...-_-).
i didn't "exercise" but i did some brisk walking in NYC walking to Barnes & Noble to read mags and drink some chai! :-D that and climbing 6 flights of stairs with a cello...haha i'm sayin i burned 100 calories!
Friday, February 19, 2010
Last day of break :-(
weeee I went to Trader Joe's today. um, seriously i could spend hrs in that store! i stocked up on my fav quesadillas, frozen veggies, agave syrup, white frozen fish, hummus, carrots, and bananas (all organic of course!- cept the quesadillas).
I also branched out:
CHOCOLATE COVERED ESPRESSO BEANS- they come in these cute travel tins. 22 for 70 calories. holy shit. imma be so hyper tomorrow! lol
CHICKEN TIKKA MASALA- reading glidingcalm's blog updates on her trip to India has made me crave Indian food like no other. my best friend is Indian, but she moved a while back and they're still settling so i haven't had any in a while. these seemed like a good alternative!
NEW BARS- I got a peanut butter cookie luna bar and a cashew cookie larabar. I am now the proud owner of 20 kashi bars, a cliffz bar, a luna bar, and 2 larabars. i think i'm stocked up for now ;-)
workout: 30 minutes on elliptical (250 calories burned)- I felt really off and breathless (more than usual) and fatigued, no clue why, so i cut it to 30 min again. the goal is to be HEALTHY.
breakfast: 2 slices Trader Joe's Organic 9 Grain Bread, 2 tblsp Trader Joe's organic hummus, cup of coffee w/ 3 tsp Coffeemate Creamer + 1 tsp Trader Joe's organic agave syrup (300 calories)
lunch: 1 cup white rice, 5 oz yellowtail fish, kimchee (350 calories)
dessert: citron tea & random rice cake (70 calories)
dinner: kalbitang with ricecakes and dumplings added (500 calories)
dessert: CHOCOLATE MOUSSE MILKA, coffee w/ creamer & agave (80 calories)
snack: 5 Terra chips (50 calories)
total: 1350
net: 1100 <---I do realize that is a bit low. but i've been eating higher caloric foods for a while now, and I wasn't very hungry today...trying to listen to my body!
A note on calorie values: these are all very rough estimates. for things like fish/ meat, i use the card deck = 3 oz trick, and I always round up. for things like the citron tea, its like 1 oz = 30 calories, but i say 50 b/c i have no idea how much 1 oz is...haha
I could get a food scale. But i never will, even though I know it's proven to help with weight loss. I know myself all too well- i have an obsessive nature (like how i spend like 3 hrs a day obsessively checking other people's blogs...and no, I am not a stalker thank u very much). I'm very good at mental math, and when I went through my 2 yrs of 500-700 calorie a day diet, i used to count every leaf, every jelly bean, every teaspoon of condiments. seriously, i'd be like (esp with packaged foods) since i'm eating half with a tsp of ketchup this food is 217 calories. And i'd eat a slice of deli ham for 8 calories, and drink 4 cups of water to fill me up, or better yet, a can of diet coke.
I don't want to live like that. I did go from 140+ pounds to 114, but i was miserable. I was depressed. And when I read my diaries, I was almost suicidal- i felt worthless b/c of my weight. looking back at those pictures, i was beautiful. at every weight.
but i never saw that.
i won't go back. ever.
I also branched out:
CHOCOLATE COVERED ESPRESSO BEANS- they come in these cute travel tins. 22 for 70 calories. holy shit. imma be so hyper tomorrow! lol
CHICKEN TIKKA MASALA- reading glidingcalm's blog updates on her trip to India has made me crave Indian food like no other. my best friend is Indian, but she moved a while back and they're still settling so i haven't had any in a while. these seemed like a good alternative!
NEW BARS- I got a peanut butter cookie luna bar and a cashew cookie larabar. I am now the proud owner of 20 kashi bars, a cliffz bar, a luna bar, and 2 larabars. i think i'm stocked up for now ;-)
workout: 30 minutes on elliptical (250 calories burned)- I felt really off and breathless (more than usual) and fatigued, no clue why, so i cut it to 30 min again. the goal is to be HEALTHY.
breakfast: 2 slices Trader Joe's Organic 9 Grain Bread, 2 tblsp Trader Joe's organic hummus, cup of coffee w/ 3 tsp Coffeemate Creamer + 1 tsp Trader Joe's organic agave syrup (300 calories)
lunch: 1 cup white rice, 5 oz yellowtail fish, kimchee (350 calories)
dessert: citron tea & random rice cake (70 calories)
dinner: kalbitang with ricecakes and dumplings added (500 calories)
dessert: CHOCOLATE MOUSSE MILKA, coffee w/ creamer & agave (80 calories)
snack: 5 Terra chips (50 calories)
total: 1350
net: 1100 <---I do realize that is a bit low. but i've been eating higher caloric foods for a while now, and I wasn't very hungry today...trying to listen to my body!
A note on calorie values: these are all very rough estimates. for things like fish/ meat, i use the card deck = 3 oz trick, and I always round up. for things like the citron tea, its like 1 oz = 30 calories, but i say 50 b/c i have no idea how much 1 oz is...haha
I could get a food scale. But i never will, even though I know it's proven to help with weight loss. I know myself all too well- i have an obsessive nature (like how i spend like 3 hrs a day obsessively checking other people's blogs...and no, I am not a stalker thank u very much). I'm very good at mental math, and when I went through my 2 yrs of 500-700 calorie a day diet, i used to count every leaf, every jelly bean, every teaspoon of condiments. seriously, i'd be like (esp with packaged foods) since i'm eating half with a tsp of ketchup this food is 217 calories. And i'd eat a slice of deli ham for 8 calories, and drink 4 cups of water to fill me up, or better yet, a can of diet coke.
I don't want to live like that. I did go from 140+ pounds to 114, but i was miserable. I was depressed. And when I read my diaries, I was almost suicidal- i felt worthless b/c of my weight. looking back at those pictures, i was beautiful. at every weight.
but i never saw that.
i won't go back. ever.
Thursday, February 18, 2010
Lent?!?
Rawr. So yesterday was the start of Lent (which i spent at the movie theater...oops i'm such a bad christian!). In the past I have "given up"
TV
Starbucks
Junk food in general
coffee
There is no point in doing these because:
TV- i no longer have a TV in my house...my parents bought a house upstate and started slowly moving things up there. including our tv. which doesn't matter since I stopped watching American TV in general. I watch random korean shows on youtube once a week. but not regularly.
Starbucks- I don't go 3X a week anymore. decided that I wanna save money for college txtbooks. u no, cause they're friggin expensive. i go 2X a month, if that. seirously, i'd be giving up three freaking cups of coffee for Lent...
Junk food- i eat pretty clean now, except for the piece of chocolate (during school days i eat just ONE not two a day). i no longer eat chips/ ice cream...
coffee- I did this in ninth grade when I wasn't addicted. taking a hs senior who's taking 6 APs off of caffeine is NOT a good idea. i plan to get UNaddicted over the summer, when I don't hv grades to worry about...i'm sure Jesus wouldn't want me to fail out of school =P
So what AM I doing for Lent? getting a POSITIVE ATTITUDE. I have OCD and can get annoyed/angry very easily (i forgive really easily too though- in like 5 min haha). I also can be pessimistic. I WILL CHANGE THAT. Seriously, I am sooo FORTUNATE to be living the life I am, in NY with an apartment with HEAT, AMAZING SCHOOL, and my family is ALIVE and HEALTHY. And so am I- I don't have chronic illnesses, I have all of my limbs, I have good food to eat, etc etc.
Sometimes we just need to stop and be THANKFUL for everything. I think it's really easy to forget that in today's society. I complain to my mom about how high-caloric foods are, or that we don't eat enough organic food, we have "nothing" to eat in the house with a pantry and freezer stocked full of food when there are people STARVING all over the world. Or how I complain that a 65 degree house is freezing when so many people are literally without HEAT or even a freaking HOUSE.
So for Lent, I will be THANKFUL and NOT COMPLAIN. I heard it takes weeks to form a habit that will become LIFESTYLE. I will use Lent as my jumpstart point, and become a kind, caring, loving, grateful person.
Sorry that was my little rant...haha
This morning I was supposed to go up to Cornell to visit, but it snowed there and roads were icy, so I stayed put. Kind of disappointed, but not really I got to lounge all day! I did exercise for 30 minutes on elliptical and torched 250 calories- I tried to keep it above 7.5 mph!
Now for today's eats:
breakfast: 2 eggs, 1/3 cup corn, broccoli, cup coffee w/ agave & creamer (270 calories)
lunch: Trader Joe's Southwestern Chicken Quesadilla, garden salad w/ dressing (350 calories)
dessert: Korean instant coffee, 1 dove milk chocolate (100 calories)
snack: 2 clementines (80 calories)
dinner: Kalbitang (beef rib stew with rice noodles and korean radish- 4oz of beef with 1/4 cup noodles, 2 cups broth) and rice (650 calories)
dessert: 1 dove chocolate, coffee w/ agave & creamer (100 calories)
snackie: citron tea (50 calories)
total: 1600
net: 1350
Kalbitang is a beef rib stew- 4 oz of that beef alone had like 360 calories! haha and at least cellophane noodles don't have that many calories :-D but seriously, my mom is the BEST cook in the world (and yes, i am eternally grateful that the food I eat at home is 10000X better than what I could ever eat in any korean restaurant LOL) and i flat out refuse to not eat it- if it was 3000 calories I'd eat it- just a smaller portion! but my mom does try to make it healthier- using leaner beef, trimming the fat, skimming fat out of the broth, etc.
Kalbitang looks like this:
(photo from http://207.228.230.125/koreanfood/HTML/recipe_all.htm)
except mine was a whole lot more yum!
TV
Starbucks
Junk food in general
coffee
There is no point in doing these because:
TV- i no longer have a TV in my house...my parents bought a house upstate and started slowly moving things up there. including our tv. which doesn't matter since I stopped watching American TV in general. I watch random korean shows on youtube once a week. but not regularly.
Starbucks- I don't go 3X a week anymore. decided that I wanna save money for college txtbooks. u no, cause they're friggin expensive. i go 2X a month, if that. seirously, i'd be giving up three freaking cups of coffee for Lent...
Junk food- i eat pretty clean now, except for the piece of chocolate (during school days i eat just ONE not two a day). i no longer eat chips/ ice cream...
coffee- I did this in ninth grade when I wasn't addicted. taking a hs senior who's taking 6 APs off of caffeine is NOT a good idea. i plan to get UNaddicted over the summer, when I don't hv grades to worry about...i'm sure Jesus wouldn't want me to fail out of school =P
So what AM I doing for Lent? getting a POSITIVE ATTITUDE. I have OCD and can get annoyed/angry very easily (i forgive really easily too though- in like 5 min haha). I also can be pessimistic. I WILL CHANGE THAT. Seriously, I am sooo FORTUNATE to be living the life I am, in NY with an apartment with HEAT, AMAZING SCHOOL, and my family is ALIVE and HEALTHY. And so am I- I don't have chronic illnesses, I have all of my limbs, I have good food to eat, etc etc.
Sometimes we just need to stop and be THANKFUL for everything. I think it's really easy to forget that in today's society. I complain to my mom about how high-caloric foods are, or that we don't eat enough organic food, we have "nothing" to eat in the house with a pantry and freezer stocked full of food when there are people STARVING all over the world. Or how I complain that a 65 degree house is freezing when so many people are literally without HEAT or even a freaking HOUSE.
So for Lent, I will be THANKFUL and NOT COMPLAIN. I heard it takes weeks to form a habit that will become LIFESTYLE. I will use Lent as my jumpstart point, and become a kind, caring, loving, grateful person.
Sorry that was my little rant...haha
This morning I was supposed to go up to Cornell to visit, but it snowed there and roads were icy, so I stayed put. Kind of disappointed, but not really I got to lounge all day! I did exercise for 30 minutes on elliptical and torched 250 calories- I tried to keep it above 7.5 mph!
Now for today's eats:
breakfast: 2 eggs, 1/3 cup corn, broccoli, cup coffee w/ agave & creamer (270 calories)
lunch: Trader Joe's Southwestern Chicken Quesadilla, garden salad w/ dressing (350 calories)
dessert: Korean instant coffee, 1 dove milk chocolate (100 calories)
snack: 2 clementines (80 calories)
dinner: Kalbitang (beef rib stew with rice noodles and korean radish- 4oz of beef with 1/4 cup noodles, 2 cups broth) and rice (650 calories)
dessert: 1 dove chocolate, coffee w/ agave & creamer (100 calories)
snackie: citron tea (50 calories)
total: 1600
net: 1350
Kalbitang is a beef rib stew- 4 oz of that beef alone had like 360 calories! haha and at least cellophane noodles don't have that many calories :-D but seriously, my mom is the BEST cook in the world (and yes, i am eternally grateful that the food I eat at home is 10000X better than what I could ever eat in any korean restaurant LOL) and i flat out refuse to not eat it- if it was 3000 calories I'd eat it- just a smaller portion! but my mom does try to make it healthier- using leaner beef, trimming the fat, skimming fat out of the broth, etc.
Kalbitang looks like this:
(photo from http://207.228.230.125/koreanfood/HTML/recipe_all.htm)
except mine was a whole lot more yum!
Wednesday, February 17, 2010
Not focusing on numbers...
I know I'm bloated and icky so i'm skipping my weigh-in- ill do it monthly b/c i don't wanna get discouraged! I know i've been losing fat and gaining muscle- my thighs are hard yo! :-D
I did a cool 45 minutes this morning on the elliptical and burned 350 calories! I wanted to get back on the right track!
I really need to go low-sodium...which i totally failed by eating chinese food- my parents ordered it and the two are my FAVORITE dishes ever, couldn't resist! tried to keep portion sizes small (but the chow fun is so calorie dense! i actually couldn't find exact calorie amounts...i guestimated haha)
breakfast: 2 eggs, broccoli, corn, jalapeno pepper sauce (!) with coffee and 2 sips of aloe drink (300 calories)
lunch: 1 cup rice with 5 oz yellowtail fish (350 calories)
snack: 2 squares Milka, half a cup of coffee, Kashi Dark Chocolate Coconut bar (190 calories)
dinner: rice, chicken and broccoli (2/3 cup), shrimp chow fun (1/2 cup)- (550ish?)
dessert: honey citron tea (50 calories)
total: 1440
net: 1090
(photo from healthyandsane.com)
HOLY YUM!!!!!!!! omg this kashi bar is sooooo damn good. It has a thick gooey layer of chocolate on top of the granola bar and then bits of coconut sprinkled on top. IT IS SOOOO GOOD!!! I wish I had stocked up at Target when they were on sale- alas, i only bought one box b/c i didn't know they would be THIS GOOD. haha sorry freakin out it was like eating a candy bar- i devoured it in like 10 seconds
(photo from ecvv.com)
this is said citron tea. cept i use a different brand. but they all taste the same haha just put a spoonful into hot water and drink! it's so yummy and good for you- it has chunks of the peel that u just eat it is beleived to have antibiotic properties (good for warding of illnesses!) and has like a gazillion percent vitamin c (great for flu season!). it's yummy- not at all overpoweringly sour!
I did a cool 45 minutes this morning on the elliptical and burned 350 calories! I wanted to get back on the right track!
I really need to go low-sodium...which i totally failed by eating chinese food- my parents ordered it and the two are my FAVORITE dishes ever, couldn't resist! tried to keep portion sizes small (but the chow fun is so calorie dense! i actually couldn't find exact calorie amounts...i guestimated haha)
breakfast: 2 eggs, broccoli, corn, jalapeno pepper sauce (!) with coffee and 2 sips of aloe drink (300 calories)
lunch: 1 cup rice with 5 oz yellowtail fish (350 calories)
snack: 2 squares Milka, half a cup of coffee, Kashi Dark Chocolate Coconut bar (190 calories)
dinner: rice, chicken and broccoli (2/3 cup), shrimp chow fun (1/2 cup)- (550ish?)
dessert: honey citron tea (50 calories)
total: 1440
net: 1090
(photo from healthyandsane.com)
HOLY YUM!!!!!!!! omg this kashi bar is sooooo damn good. It has a thick gooey layer of chocolate on top of the granola bar and then bits of coconut sprinkled on top. IT IS SOOOO GOOD!!! I wish I had stocked up at Target when they were on sale- alas, i only bought one box b/c i didn't know they would be THIS GOOD. haha sorry freakin out it was like eating a candy bar- i devoured it in like 10 seconds
(photo from ecvv.com)
this is said citron tea. cept i use a different brand. but they all taste the same haha just put a spoonful into hot water and drink! it's so yummy and good for you- it has chunks of the peel that u just eat it is beleived to have antibiotic properties (good for warding of illnesses!) and has like a gazillion percent vitamin c (great for flu season!). it's yummy- not at all overpoweringly sour!
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