Whole Wheat & Oat Pancakes: My Version

Posted by on Apr 22, 2014 in Recipes | 0 comments

I think that we all know that the web if flooded with wheat pancakes and oat pancakes and chia seed pancakes, but I'm still sharing my whole wheat and oat pancakes. Very simple and makes enough for the six of us along with a side of protein. These are thin (not big and fluffy) but healthy and with good flavor.
 
Oh, by the way, this is BRINNER WEEK! Yep, breakfast for dinner is the theme, riding the tails of Sandwich Week. I'm not sure how certain foods were deemed breakfast only but I don't follow such conventions. Obviously, I'm not alone, hence the staying power of IHOP and Waffle House, right!?
 
Makes 15 pancakes
 
Ingredients:
  • 1 cup whole wheat flour
  • 1 cup oats, ground into flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 2 tbs granulated sugar
  • 1 tbsp ground cinnamon (and/or nutmeg)
  • 2 tsp vanilla extract
  • 2 cups unsweetened almond milk (Silk brand is only 30 calories a cup)
  • 2 tbs lemon juice or vinegar
  • 2 large eggs
  • 2 tbs light butter or margarine, melted (I used I Can't Believe It's Not Butter Light)
Preparation:
  • Heat up lightly greased skillet over medium heat or an electric griddle (which I prefer)
  • In large measuring cup or small bowl, combine the milk and lemon juice; whisk together well and set aside
  • In large bowl, combine all of the dry ingredients, mixing well
 
  • To the milk mixture, add the vanilla extract, eggs and melted butter; whisk to combine
  • Pour the wet ingredients into the dry ingredients and mix until all combined
  • Using 1/4 measuring cup, ladle the pancake batter into the skillet or onto the griddle; flip pancakes once bubbles start to form on top
 
  • Bake the other side for 2-3 minutes
  • Continue until all of the batter has been used
1 serving = 3 pancakes = 210 calories

Cook's Notes:
*I like to keep my pancakes warm in a 200 degree oven; put each batch of finished pancakes on a cookie sheet and hold in the warm oven until you are ready to serve
**my plate consisted of: 3 pancakes + 1 tsp powdered sugar + 1/4 cup strawberries (reduced to a sauce with no sugar added) + 1/2 cup cantaloupe + 1/2 of a fresh mango + 3oz smoked pork chop = 450 calories
***BRINNER MENU
Mon: pancakes with pork chops and fruit bowl
Tue: spinach, mushroom and proscuitto omelets with toast and fruit salad
Wed: waffle sandwiches (egg, ham, cheese) with homestyle potatoes
Thur and Fri: Dad will figure it out!
 
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Today’s Workout: It’s Monday–Here we go again!

Posted by on Apr 21, 2014 in Workouts | 0 comments

Yep, Monday means another strength routine but after two days of just cardio, I was looking forward to this. I did back to back moves that pretty much targeted the same areas for a complete full body circuit. It helped to make it more interesting and to tire out those muscles. I'm going out of town at the end of this week and I know that my workout schedule will be affected, so I kept up the 400 calories burned pace.
 
This workout kicked my butt! When my watch said that I had hit 60 minutes, I wrapped it up.
 
Total calories burned:
 
Elliptical: 10 minutes
Moving forward
0-10 min: start at level 10 and increase by 1 level every minute until complete level 15 and then decrease by 1 level every minute
 
Strength Training: Full Body
Complete the circuit 1x
  • 10 wide set bicep curls (20lbs)
  • 10 hammer curls (20lbs)
  • 10 jump squats
  • 10 deep squats
  • 20 Russian twists (10lbs)
  • 30 bicycle crunches
  • 10 triceps dips
  • 20 triceps pulses (6lbs)
  • 10 reverse lunges with weights (10lbs), per leg
  • 10 walking lunges with weights (10lbs)
  • 40 scissor kicks
  • 20 v sits
  • 10 bent over rows (25lbs)
  • 20 dumbbell swings (25lbs)
Treadmill: 10 minutes
15% incline
0-5 min: 3.0mph
5-10 min: 3.3mph
 
Strength Training: Full Body
Repeat above
 
Elliptical: 10 minutes
Moving backward
0-10 min: start at level 15 and decrease by 1 level every minute until complete level 10 and then increase by 1 level every minute
 
Strength Training: Full Body
Complete the circuit 1x
  • 10 hammer curls (20lbs)
  • 10 cleavage and shoulder sculptors with lateral raise (6lbs)
  • 10 deep squats
  • 10 jump lunges
  • 30 bicycle crunches
  • 40 scissor kicks
Stretch: Arms/Calves/Quads/Hamstrings/Torso
 
DONE!
 
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Today’s Workout: Elliptical + Jumping Rope + Jumping Jacks

Posted by on Apr 19, 2014 in Workouts | 0 comments

Another 60 minute workout but it really went by quickly and it was kind of fun. I performed 10 minute session on the elliptical broken up with a set of jumping jacks and using the jump rope. I'd say it was pretty successful since I burned over 400 calories.
 
Total calories burned:
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving forward
0-10 min: start at level 10 and increase by 1 level every minute until complete level 15 and then decrease by 1 level every minute
 
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving backward
Repeat above
 
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving forward
0-10 min: start at level 1 and increase by 1 level every 30 seconds
 
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving backward
Repeat above
 
  • jump rope 100x
  • 100 jumping jacks
Stretch: Quads/Calves/Hamstrings
DONE!
 
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Today’s Workout: Friday’s PHAT

Posted by on Apr 19, 2014 in Workouts | 0 comments

I had a hair appointment this morning so I got to my workout on the late side. With that in mind, I didn't drag it out too long (wantd to keep it at an hour) but I wanted to put in some exercises that I haven't performed this week. I ended up doing just a few exercises for the last circuit since it was at the hour mark. This workout burned the least amount of calories for the past two weeks, but I felt good.
 
Total calories burned:
 
Bike: 10 minutes
0-10 min: start at level 1 and increase by 1 level every minute
 
Strength Training: PHAT
Complete the circuit 1x
  • 10 bicep curls (20lbs)
  • 10 incline push ups
  • 20 triceps push ups with one leg lifted
  • 20 straight rear leg lifts + 10 forward circles + 10 backward circles, per leg
  • 20 v sits
  • 20 oblique crunches, per side
  • 10 front + 10 lateral shoulder raises with band
  • 10 arnold presses (10lbs)
  • 10 jump squat jacks
  • 10 jump lunges
  • 20 plank Ts
  • 10 elbow plank pikes
Elliptical: 10 minutes
Moving backward
0-10 min: start at level 15 and decrease by 1 level every minute
 
Strength Training: PHAT
Repeat above
 
Treadmill: 10 minutes
15% incline
0-10 min: alternate between 3.0mph and 3.5mph every minute
 
Strength Training:
  • 10 bicep curls with band
  • 10 front + 10 lateral shoulder raises with band
  • 10 overhead presses with band
  • 15 triceps kickbacks with band
  • 10 triceps pulldowns on machine (50lbs)
 
Stretch: Arms/Hamstrings/Calves/Quads/Torso
 
DONE!
 
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Today’s Workout: 60 Mins of Cardio, 30 Sec at a Time

Posted by on Apr 17, 2014 in Workouts | 0 comments

So, since I decided to go back to full body strength sessions (and those are 3x a week on non-consecutive days) I have more cardio only days. I do get bored with the same routines and I came up with a different one this morning that meant doing intervals for only 30 seconds and changing it up every 20-30 minutes. This turned out to be a pretty good one and the time went by quickly.
 
Total calories burned:
 
*jogged to gym
Treadmill: 20 minutes
2% incline
0-10 min: start at 3.0mph and increase by .2mph every 30 seconds
10% incline
10-15 min: alternate between 3.6mph and 4.0mph every 30 seconds
1% incline
15-20 min: alternate between 4.0mph and 7.0mph every 30 seconds
 
Elliptical: 35 minutes
Moving backward
0-10 min: start at level 10 and increase by 1 level every 30 seconds until complete level 15 and then decrease by 1 level every 30 seconds until complete level 10 and repeat
Moving forward
10-20 min: repeat above
Moving backward
20-30 min: start at level 15 and decrease by 1 level every 30 seconds until complete level 5 and then increase by 1 level every 30 seconds
Moving forward
30-35 min: repeat minutes 20-30
 
Bike: 5 minutes
0-5 min: start at level 1 and increase by 1 level every 30 seconds
 
Stretch: Quads/Calves/Hamstrings
 
DONE!
 
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Today’s Workout: Another PHAT

Posted by on Apr 17, 2014 in Workouts | 0 comments

Back to weights after Monday's resistance bandy heavy session. I'm also trying out a few different exercises for the abs and glutes and we'll see if I like them enough to keep in the rotation.
So, in no way do I have big muscular arms but my biceps and shoulders are definitely bigger than last year. I know this because I tried to wear a shirt with short cuffed sleeves (the kind that buttons over the bicep area with no give) that I haven't worn in over a year and I had to unbutton the sleeves to get the dang shirt off! Although I'm happy with my little transformation, I'm bummed about that shirt.
 
 
Total calories burned:
 
Treadmill: 10 minutes
5% incline
0-1 min: 3.5mph, walk
1-2 min: 3.5mph, jog backwards
2-3 min: 1.5mph, walking lunges
3-4 min: 3.5mph, turn to left, squat slightly and shuffle side to side
4-5 min: 3.5mph, turn to right, squat slightly and shuffle side to side
5-6 min: 1.5mph, walking lunges
6-7 min: 1.5mph, turn to left, squat low and shuffle side to side
7-8 min: 1.5mph, turn to right, squat low and shuffle side to side
8-9 min: 3.5mph, jog backwards
9-10 min: 3.5mph, walk
 
Strength Training: PHAT
Complete the circuit 1x
  • 20 alternating hammer curls (20lbs)
  • 10 bent over rows (25lbs)
  • elbow plank with 10 donkey kicks*, per leg
  • 10 hydrant leg lifts with side kick*, per leg
  • 10 front + 10 lateral shoulder raises (10lbs)
  • 10 supermans
  • 15 side plank dips, per side
  • 10 one legged bridges, per leg
  • 10 triceps pushdowns (50lbs)
  • 10 rear deltoid pulls with band
  • 40 scissor kicks***
  • 10 deep squats
  • 20 triceps pulses (6lbs)

Treadmill: 10 minutes

Repeat above

Strength Training: PHAT
Repeat above

Elliptical: 10 minutes
Moving backward
0-10 min: start at level 10 and inecrease by 1 level every minute until complete level 15 and then decrease by 1 level every minute
 
Strength Training: PHAT
Repeat above
Stretch: Quads/Calves/Hamstrings/Torso/Arms
 
DONE!
 
*these two new-to-me-moves came from http://www.fitsugar.com/Butt-Toning-Exercises-Glutes-8670722#photo-8702846
**scissor kicks: I decided to add these to my repertoire after reading about how effective they are at engaging the transverse abdominus muscles (which are not typically engaged in normal crunches, etc).
 
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Simple Side: Pea Salad and Sandwich Week

Posted by on Apr 16, 2014 in Recipes | 0 comments

I normally make up a menu every Sunday morning (actually, I start earlier in the week by saving my menu thoughts in a draft email to myself all throughout the week) for the following week's dinner. I did have the lineup all ready to go (even made out the list on my old fashioned notepad–meaning, pen and paper) but then decided that I didn't feel like going to lots of trouble this week. I was thinking about how I often spend about an hour in the kitchen preparing a different dish each night for my brood, they scarf it down and maybe I don't really feel appreciated for my time and effort? I'm guessing many moms (and some dads) feel that way, huh?
Hence, Sandwich Week**. Yep, I'm making a different sandwich each night with a vegetable side dish. Of course, my youngest is in heaven. Assembling 6 sandwiches is still time consuming but what are you gonna do?
Check out the Cook's Notes if you'd like to try out Sandwich Week for your household.
 
I served this pea salad alongside a ham-spinach-tomato-pickle-Siracha-pickled onion and avocado sandwich. Using light bread and 1/4 of an avocado, the entire meal came out to only 320 calories.
 
Serves 6
 
Ingredients:
  • 16oz frozen peas, thawed
  • 2 celery stalks, chopped
  • 1/2 medium cucumber, chopped
  • 1/4 medium red onion, diced
  • 3 green onions/scallions, chopped
  • 1/2 cup plain yogurt (I used non fat that I had put through a strainer so it would be thicker in consistency)*
  • 1 tbs Italian dressing mix (I used Good Seasons Zesty Italian)
  • 1/2 tsp garlic powder
  • 1 tsp lemon juice (fresh or bottled)
  • few dashes of black pepper and salt to taste (the dressing mix should be salty enough)
Preparation:
  • Prepare the peas (I microwaved in the serving bowl I was going to use)
  • Throw all of the cut veggies into the bowl with the peas
 
  • In a small bowl or large measuring cup, combine the yogurt, dressing mix, garlic powder, lemon juice, salt and pepper; whisk to combine
 
  • Pour yogurt mixture over the veggies and stir to combine. Taste to see if you need more salt or pepper.
 
1 generous serving = 85 calories


Cook's Notes:
*using yogurt in place of mayo really cuts down on the fat and calories; my favorite way to strain non fat plain yogurt:
 
 
**this is what the Sandwich Week menu looks like:
Mon: turkey sandwiches with steamed asparagus
Tue: ham sandwiches with pea salad
Wed: blt & egg sandwiches with steamed broccoli
Thur: chicken salad sandwiches with baked potatoes
Fri: pork chop panini with zucchini noodles
 
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