Weightlifting PDFs

Breakfast

High protein Oat bran pancake. I got the idea for this from reader and regular commenter Samantha. It had:

1/4c egg whites
1/3c oat bran
1 T coconut flour
pinch of baking powder

Combined and pan fried until golden. I topped it with 1 T all natural PB and 1 T unsweetened coconut.
The texture was denser than a normal pancake but I still liked it. I would make it again for sure!

I also had a side of pineapple.

Lunch

- Royal Gala apple
- Potato Leek Soup

Post Workout

- vegan protein powder, 1 c. water, 1 small banana

Dinner

- Thai stirfry with rice noodles. In the stirfry was onions, lemon grass, peppers, firm tofu, coconut milk, fresh basil, coconut milk, and lime juice.

Dessert

I was baking again tonight. More Winning Chocolate Chip Cookies. And now I`m sick to my stomach from eating too much cookie dough. I probably ate enough for 4 cookies, at least. Ugh.

Fitness

It was back and biceps day from my superset routine.

I decided to leave out cardio today because my legs are still killing me from Monday and I wanted to give them a break. I can barely walk. I’m currently walking like a retarded child or, as Matt put it, “You look like a speed walker in slow motion”. Nice.

In other fun news, I updated my Weightlifting Page to include printable PDF workouts you can bring to the gym with you

Here’s my current routine:

Breakfast in Bed

I kicked off the Holiday Health Challenge this morning by waking up to the sunrise after a much needed long sleep and taking Bagigis for a nice long walk through the trails in my neighbourhood.

When we came back, Matt was still sleeping so I decided to make breakfast in bed for the two of us: Banana Wheat Bran Pancakes.

In the pancake mix was whole wheat flour, wheat bran, soy milk, a chia seed egg replacer, some baking powder, and a sliced banana.

I topped them off with a sliced apple that I sauteed with a bit of white wine, molasses, cardamom, cinnamon, and clove.

Bagigis watched us jealously. But we let her lick the plates clean.

After breakfast I headed straight outside to rake the last of the leaves for the season. According to my Gruve, raking leaves burns quite a bit of calories! It’s also a great way to increase my physical activity.

Lunch was a great big salad topped with avocado and tomatoes.

Starting today, as part of my Holiday Health Challenge, I will be journalling all of the food I’m eating. Every time that I try to do this I start off really well but after about a week I get tired of the whole thing. Sometimes I would even eat things and purposely not include them in my journal—which is entirely counterproductive.

Hopefully I’ll be able to keep up with it for the next 6 weeks

Have you started the Holiday Health Challenge? How was day 1?

Here’s my check in:

Food Journal: Check
No Processed Sugars: Check
Increase Physical Activity: Check (raking leaves helped with this one)
Practice Yoga: Not yet this week.
Flossing my teeth: Check

a celebration of American flavors

. . . and speaking of bizarre chemicals found in our “food” . . .

This is why you’re unhealthy:

Williams Sonoma Maple Pecan Waffle & Pancake Mix

A sweet celebration of American flavors

Because nothing says “American flavors”  like dextrose, sodium aluminum phosphate, and 36 other factory produced, difficult to pronounce ingredients.

Yum.

day 21 pt 2: the pancakes

I wasn’t really in the mood to search for a cool pancake recipe after coming home from the gym tonight. I was hungry! I ended up going to the trusty BHG Cookbook for a pancake recipe that I completely spun on its head. My timing on the frying is a bit off (lets just say I charred one pancake) but I’m not a seasoned “flapjacker” so I wasn’t expecting perfection. The taste was pretty good though, although next time I won’t use chickpea flour because I didn’t like the bean-y taste. Without further adieu, here’s the recipe as I prepared them:

Spiced Apple Pancakes

Ingredients:

• 1 c. whole wheat flour
• 1/2 c. spelt flour
• 1/2 c. chickpea flour (I would recommend using another 1/2 c. spelt instead)
• 2 Tbsp. wheat bran
• pinch of salt
• 1/2 tsp. ground ginger
• 1/2 tsp. ground cinnamon
• 1/8 tsp. ground cardamom
• 1 apple sliced thinly
• 1 egg
• 1 1/2 c. milk
• 1 1/2 Tbsp. lemon juice

Directions:

Mix the dry ingredients in one bowl and the wet ingredients in a separate bowl.
Add the wet mixture into the dry mixture and stir until just combined (don’t overstir).
Heat a non-stick skillet to medium heat and rub an oiled papertowel on the skillet.
Add some batter to the pan and fry until the surface begins to bubble. Flip and cook about a minute more on the other side. Remove from the pan and repeat with the rest of the batter. (I was able to get 5 giant pancakes out of this batter)

Serving suggestion:

Top with pure maple syrup and a tablespoon of plain yoghurt. On Fat Tuesday, pair the pancakes with breakfast sausage. Mmmmmm.

day 21: paczki day

Mardi Gras, Fat Tuesday, Paczki Day. It’s a big day today. BIG. FAT. DAY.

I didn’t actually buy paczkis this year so I won’t be having any tonight, but Matt and I are going to be making pancakes and sausage with maple syrup. … so excited for dinner tonight! :d
I’m planning on making pancakes from scratch (normally I use Aunt Jemima — not gonna lie). Does anyone have any good pancake recipes they care to share? I’ll pick one and post pictures of it later today.

Yesterday was Family Day so besides pumping some iron so I spent most of the day doing nothing around the house. It was a perfect day for bread baking! I made Anadama Bread from the Bread Baker’s Apprentice book. I’ve never heard of it before, let alone tasted it. Apparently it’s a traditional New England bread. It’s a sandwich bread that’s enriched with cornmeal, molasses, and a bit of butter and it is sooo good! I was really happy with how this turned out. I’ll have to file the recipe under A for “Awesome”.

Lunch today is two slices of this baby with avocado slices and some tuna mixed with salsa. Yum Yum!

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