Vanilla Protein Waffles

Hope you have had a good couple of days and a great weekend! This weekend I went on a fun date night and saw the movie Savages, which was good but very violent. Also, I put my 2 weeks in at my current job because in less then 2 weeks time I will be moving up to Boise, ID (my hometown) for school! My dad is giving me a great opportunity to go back to school for Civil & Environmental Engineering and internship at his work which is a water & waste water treatment engineering firm. I am excited but extremely nervous at the same time.

First off, I would like to congratulate myself for completing my 30 days 100 miles challenge! I finished with 109 miles. I am so proud and thankful I took on this challenge. This week's goals are: 1) 4-6 miles cardio, 5 days this week, 2) drink more WATER, 3) keep gym workouts at highest intensity.

Also this weekend I purchased new supplements! Since I have been lifting hard at the gym I got BCAAs (Branched Chain Amino Acids, in fruit bunch flavor) and Glutacor (Glutamine). Both of these supplements are important in protein synthesis and muscle repair & recovery. I will take 1 scoop of each pre and post workout with my NanoVapor (PRE) and Pro7ein (Post).

I also purchased 2 Quest Protein bars! I got Cinnamon Roll and Strawberry cheesecake. I really like these protein bars because they are gluten free, low carb and HIGH in fiber. They are especially delicious if you put them int he microwave for 10 seconds before eating them! YUM

This weekend I was craving waffles! So I made a new recipe and used my Cuisinart Waffle Iron (Thanks Uncle Ken). They turned out good! I will be trying out different quantities to prefect them.

Vanilla Protein Waffles
(Makes 3 Waffles)

Dry Ingredients:
1/2 cup almond meal
1 1/2 scoop vanilla protein
1 tsp cinnamon

Wet Ingredients:
6 egg whites
1 tsp vanilla extract
1 tbsp unsweetened coconut milk

Instructions:
1. Combine dry ingredients in large bowl and mix with a fork. Separately mix wet ingredients in a small bowl.
2. Combine wet ingredients into large bowl, continuously stirring to not make any clumps.
3. Set waffle maker to middle setting (mine was set 3, out of 6)
4. Cook until light golden browned on outside and cooked through.
5. Top with chopped walnuts, raw unsweetened coconut threads and organic fade B maple syrup!

Sunday I prepped about 4 servings of Tilapia and Sole for the week! I am so thankful I did this because I do not always eat enough lean white fish.

Baked Tilapia/Sole

1. Preheat oven to 400 degrees F

2. Line baking sheet with tin foil, and lightly grease foil (I used coconut oil)

3. Lightly brush coconut oil over filet and season each filet with cayenne pepper, lemon pepper, and garlic powder, to your liking.

4. Cook for 15-17 minutes

Served with steamed broccoli & asparagus and when reheated splashed with fresh lemon juice to prevent drying!

Paleo Preworkout before AM Cardio: 1 Banana, 1 hardboiled egg, and raw acv + water

AM Cardio: 7.06 mi run, 1:02:09, 8:48 avg min/mi, 732 calories

Paleo Postworkout meal: sautéed veggies (kale, red cabbage, tomato, zucchini, garlic) in coconut oil, topped with 2 over easy eggs and 1/4 sliced avocado!

Also, I made an at home PROTEIN FRAPPUCCINO!! Who needs Starbucks! 

Vanilla Protein Frapp:

1 cup dark unsweetened coffee, cooled

1/2 cup unsweetened coconut milk

1 scoop vanilla protein 

Ice

Blend

Beautiful morning on my patio!

Other Clean Eats:

Quarter-pound grass fed beef burger! I reheated the burger by brushing coconut oil on top to prevent dryness and microwaved, then wrapped in Tuscan kale, topped with avocado and tomato. The avocado "melted" on the warm burger and acted like cheese, it was delicious.

I read up more on the grass fed beef I purchased... Farmer's Market local beef! 100% Grass-Fed, Ranch Raised, Natural Lite Beef. This ranch is in Silverado Canyon which is 20 minutes from my house. The farmer raises his cattle in an entirely grass and forage fed way, while keeping the land in a sustainable natural state. The ratio of omega-6 to omega-3 fatty acids in his grass fed cows is a .16 to 1 ratio, while salmon is 3 to 1 and grain fed cows are 20 to 1. Support your local farmers market whenever you can!

Served with sweet potato fries! When I went shopping for the sweet potato fries, I was in a Ralphs grocery store that for the first time had correct nomenclature for sweet potatoes (and not calling them yams, read previous blog)

For the sweet potato fries, I cut them into steak fries and seasoned half with light coconut oil & cayenne pepper and the other half with coconut oil & agave nectar. Cooked in a preheated 400 degree oven for about 15-20 minutes, turning and checking occasionally.

Raspberry-Chia-Vanilla #protein shake and a 3 egg white frittata with red cabbage, red kale, onion, tomato, & bell pepper, topped with red chili sauce, red pepper flakes and STEAK!

Chicken Kale Salad: shredded chicken thigh, Tuscan kale, red cabbage, carrots, English cucumber, tomato, hemp seeds, fresh chopped parsley, & 1/2 lemon for dressing!

Workouts!

Jul 12 Upper body
#1 x3: 15 tricep cable pull downs (30lb) + tricep cable pull over (30lb) + 15 ab cable wood chop high (each side 30lb)
#2 x3: 15 cable face pull (30lb) + 20 cable ab pull down (40lb)
#3 x3: 15 flat bench dumbell press (17.5lb DB) + 50 bench russian twists (10lb DB) + 15 each side 1 arm bench row (17.5lb DB) + 50 bench Russian twists (10lb DB)
#4 x3: 10 hang clean w squat & press (30lb bar) + 10 bench dips + 18 plank alt arm row (10lb DB)
#5 x3: 15 flat bench fly (10lb DB) +8 bicep curls (30lb bar) + 12 bench skull crusher (10lb DB) + 15 Barbell bent over row (30lb bar)
#6 x3: 10 jack knife w stab ball + 25 reverse crunch w stab ball + 25 crunch w legs raised

Jul 13 Lower body
#1 x3: 15 Leg press (90lb) + 25 side ab crunch (each side, 25lb plate)
#2 x3: 25 SL Deadlifts (40lb bar) + 50 Russian twists (10lb DB) + 20 Squat (40lb bar) + Bench brief cases (10lb DB)
#3 x3: 12 calf raises (40lb) + 20 forward alt lunges (30lb bar) + 50 fast ski side to side
#4 x3: 15 front squats (30 lb bar) + 20 back alt lunges (30lb bar) + 50 high knees
#5 x3: (fast no weight) 20 single leg squat (each side) + 20 straight calf raises + 12 low squat holds + 20 wide duck foot calf raises
#6 x2: 25 toe touches + 25 leg lifts + 25 crunches + 25 flutter kick
#7 x2: 25 Cable ab crunch (50lb) + 15 high cable woodchop (each side, 50lb)

Jul 14 upper body
#1: 15 Tricep cable pull down w bar (40lb) + 10 Reverse curl w cable bar (40lb)
#2: 20 Cable low row (40lb) + 20 Plank one arm row (12.5lb DB) + 50 Bench Russian twists (12.5lb DB)
#3: 10 hang clean w squat & press (30lb bar) + 12 flat bench press (12.5 DB) + 8 flat bench parallel tricep press (12.5 DB) + 12 bench leg lifts (12.5 DB)
#4: 15 Barbell row (30lb bar) + 10 bench dips

July 15 lower body
Warm Up: 10 min bike
#1 x3: 20 squats (30lb bar) + 10 one leg lunge (each side, 30lb bar) + 75 Bench russian twists (10lb DB)
#2 x3: 30 Back alt cross lunge (30lb bar) + 15 Calf raises (40lb) + 50 skier side to side
#3 x3: (fast no weight) 20 single leg squat (each side) + 20 alt back kicks + 20 straight calf raises + 15 low squat holds + 20 wide duck foot calf raises
#4 x2: 50 Toe touches + 25 leg lifts + 30 flutter kicks + 50 crunches

July 16 Upper body:
#1 x3: 20 Lat Pulldowns (40lb) + 20 Wide lat pulldowns (40lb) + 10 Pushups
#2 x3: 20 Cable row + 20 Plank one arm row (each side, 12.5lb DB) + 50 Russian twist (12.5 DB)
#3 x3: 15 Shoulder Press (12.5lb DB) + 10 Torso twists (12.5lb DB) + 10 Bicep curls (12.5lb DB) + 20 Twisting plank + 20 DB Tricep Extension (12.5lb DB)
#4: 20 Flat bench DB press (12.5lb DB) + 50 Fast punches (core tight!) + 10 Flat bench fly (10lb DB) + 10 Skull crushers (10lb DB)
#5 x2: 30 Toe touches + 30 sec High knees + 30 Butt raises + 30 sec Alt butt kicks + 30 Leg lifts
#6 x3: 50 crunches + 20 Frogger Under Swivel

Mother's Market Success!

I have been going to mother's market for early morning breakfasts lately, I'm obsessed! They are a little expensive, but I don't buy produce there, and the quality of their packaged food or ready to eat food is really good!

While I was exploring, I came across some vegan pre-workout and post workout supplements.

In the past, I have not been a fan of pre-workout supplements because they make me crash hard after working out. I bought 1 of the sample packets of this pre-workout energizer to see if this would work for me! I will let you know.

Also, I found a powdered greens supplement I used to take. I really like adding powdered greens to shakes or even just stirring in a spoon full with orange juice. This brand also had a powdered super food berries which would probably taste better! I feel many people don't get the amount of greens they need in one day, including myself some days, so drinking a powdered greens drink can benefit anyone a lot in that way.

While waiting for my fresh juice at the juice bar, I browsed the ready-food deli section and found this POWER pancake! I had seen this before, along with the date flavored (Yum i love dates!), but had never tried it. After looking at the 9g of protein and 10g of fiber and craving something sweet for breakfast I thought I might as well try it! 

I was trying to think of a good combination with this power pancake. I walked past the dairy, and eggs, and thought "Oh yes! Greek yogurt!"When I walked over to the greek yogurt section in mother's market, it was Chobani overload!!

The middle row of the yogurt case, is ALL CHOBANI! I love it! Chobani is a sponsor for the USA Olympic team too!

They even had my favorite flavor; raspberry! I can't recall ever having seen a raspberry flavored non-fat Chobani Greek yogurt; but I can't say I was complaining!

Once I had picked up the Greek yogurt, an epiphany came into my head.... BREAKFAST PIZZA! I ran over to the deli and got a bowl of fresh fruit. 

After paying, I sat outside at one of the nice tables outside of Mother's Market. It was time to get to work on this breakfast creation. 

With a spoon in hand... I made this breakfast pizza to perfect.

And there we have it! Breakfast Pizza, protein style ;) 

I had also picked up a fresh juice from the juice bar; cucumber, pineapple, and kale! It was so good, and a lot better the the juice I had the previous day which was apple, beat, celery, parsley and wheat grass (I could barely drink it! haha).

For a workout, since I had done a hard legs day, I came up with an ARMS and ABS workout.

My friends and I were headed to the Olympic qualifier for Men's Volleyball in Long Beach today! The games were Puerto Rico vs. Canada and USA vs. Cuba.

Before we left, I had to make sure to fuel up so I wouldn't make too many bad choices while I was there.

For myself, I made a salad with mixed baby greens, cucumber, carrots, green onions, turkey, raw sunflower seeds, and raw pumpkin seeds; with a side of eggplant hummus and bell pepper slices, cucumbers, and carrots! Quite a delicious lunch if you ask me! And a paleo lunch at that!

Not sure if I have mentioned, but tomorrow, May 12, I will begin the paleo diet. I am hoping to be able to do it for 2 weeks and after that period see how I feel. I have no doubt it will be hard, but I am excited to be able to eat a lot of meat, eggs, and veggies! I will definitely be posting any recipes, or how I feel throughout the next two weeks.

I also made for my friend, an ezekial tortilla "sandwich". It is easy! Take an ezekial tortilla, if needed add a sauce you like (I prefer the Basil-Kale Pesto recipe I made), turkey slices, mixed baby greens, cucumbers, and tomatoes; roll it up and there you have it! 

The games were very fun that evening, Canada beat Puerto Rico in the first match and USA beat Cuba in the second.