Spinach Waffles

 

Its been a lazy Sunday around here, yummy waffles, short workout, family time and LOTS of football.

The highlight of the day was definitely  green.

I followed my recipe from the best waffles ever and just added 2 cups of spinach!

High Protein Spinach Waffles

Ingredients:

• 1 cup Oat Flour
• 1 cup Old Fashioned Oats
• 2 Scoops of Vanilla Whey Elite Protein (Any vanilla protein would work probably)
• 1/4C Vanilla Greek Yogurt (I used Chobani)
• 1/2C Fat Free Cottage Cheese
• 1 C. Unsweetened Almond Milk
• 1 egg
• 1 egg white
• 1/2  tsp salt
• 2 tsp Baking Soda
• 1 cap full (1/2 tsp?)  of Vanilla Extract
• 2 Cups Spinach

Directions:

Combine all ingredients in blender until well combined.

Spray waffle iron and pour batter into hot waffle iron until done.

I topped mine with PB2 and strawberries!

Perfect start to any day!

Don’t let the spinach throw you off. Its just like throwing it in the shake, you can’t taste it! You just get the benefits!

The kids thought they were fun to eat and had no idea they were eating their daily greens.

Waffle tip! Freeze your leftovers and toast them later! That’s actually my favorite way to eat them!

Hope you guys had a great day!

Pumpkin Chia Waffles!

Sundays around here more often then not result in waffles first thing in the morning.
I have loved making these waffles, but I was out of bananas this morning and decided to sub 1/2 C. pumpkin for the banana and added 2 Tbs. of Chia seeds to the mix.
Voila!


PUMPKIN CHIA WAFFLES!


Ingredients:

• 3 whole eggs
• 1 Tbs. coconut oil, melted
• 1/2 C. Pumpkin Puree
• 1 cup egg whites
• 1/2 cup Silk unsweetened Almond milk
• 2 tsp. vanilla extract
• 4-5 drops of NuNauturals liquid stevia, or sweetener of choice (to taste)
• 1/2 tbs of cinnamon
• Dash of nutmeg
• 1/4 tsp. salt
• 1 tsp. baking soda
• 1/2 cup coconut flour
• 1 Tbs. Chia Seeds

Directions:
Blend all ingredients in a blender and pour into a greased waffle iron (I just sprayed it with olive oil.
I topped them with some PB2 and Raw honey. They were to die for.
Perfect start to our Sunday!
Our weekend started pretty great too. Friday night we headed to the park for a little hoover ball!
We met up with a group of GPP peeps. Brent and the twins even came to play!

I wrapped up RX+ week yesterday with a 2 hour event that consisted of four workouts! TOUGH stuff!
The first workout was a half- mile burpees. Yes, you read that right. BURPEES ---> Everyone's favorite movement. No?

Source: gppfit.com
We started at 7 am on a field at a elementary school. A wet field..
We were soaked and covered in grass by the end.

photo credit: Janetha!
You can’t really tell but I promise we were covered freshly cut grass.. I have a rash on my thighs to prove it..
This may sound a little crazy but I think this was actually my favorite workout. It was actually a lot of fun to burp in wet grass with these crazy cats.
The second workout was a core workout that involved side planks, halos and swipers--->for demos on the movements and the whole workout go here.
My shoulders were fried by then and I had a rough time holding those side planks! But I got through it!
Third was JUMP- Jump is a group circuit we go through 8 plates spread across the room for high knee sprints, squats, lateral hops, rolling pushups and more burpees!
and the fourth and final workout on the agenda was Caterpillar

We all started in the gym with a 25 pd plate and had to move them 200m one way until they were at one end, then move them all back. We did this by making a long line and tossing the plates to each other and bringing them back. I unfortunately didn’t get to participate in most of this workout because I left to teach body pump. But at least I got to catch a picture of them all doing it!
When I got home we put the babes down for a nap and both Brent and I crashed for 3 hours!! Brent had been hunting all morning so he was just as tired. The babies played with their Aunts and went down fast because they were just as worn out as us!
When I woke up I was pretty sore…I went for a quick 3 mile run to shake it out. I’m glad I did because when I got up this morning I’m not sore at all!
After a shower. (FINALLY!) I headed up to my Aunts house with the twinners to meet my 3rd cousin that was here visiting from Germany! I have a crazy long family line and we are actually pretty good at keeping in touch. Even though it was my first time meeting him, some of my other cousins have actually been to Germany a few times to stay with them.

The one on the left is my cousin and the other is his friend. It was fun to talk with them and hear their stories and experiences being here in the U.S.

They were here for school but are leaving Monday morning back to Germany.
Today we are planning on heading out for a little family walk.
They are just as mandatory as waffles.
Have a great SUNDAY!
Question of the day:
What is mandatory for you on Sunday?

Healthy Food Staples

Hey guys! Hope your week has been great! I woke up pretty sore this morning from yesterdays workout. I’m pretty sure it was a combination of doing this workout 2X and teaching + sprints. Jumping lunge switches are beastly to the booty.
Having sore glutes made today’s workout pretty rough to get through. The lunges in this workout were pretty ugly. I do like this circuit workout because there are several different exercises to fly through which made it go by quickly.
Pre-workout I whipped up some waffles for some energy.

I love these waffles!! They come together with little prep and an easy clean up, unless this happens…

Why is cleaning the waffle iron the hardest thing in the world to do?
I ate TWO waffles covered in bananas and doused with maple syrup.

Lunch came quick today, I am headed out tonight on a quick girls trip then its back to the ranch to finish off a porch that was started.. (cabin living requires a little upkeep every now and then.)
Anyway… I had some salmon in my fridge that I meant to have last night for dinner but ended up passing on it because it wasn’t fully defrosted so I was able to bake it today for my lunch!

Recipe coming atcha’ soon!
My Healthy Eating Staples
It is easy to eat healthy at home when you are prepared to eat healthy at home. When I go grocery shopping. I pick up the same things week after week.
These are the Healthy Staples in my home, having these staples at home mean I can always whip up an easy breakfast/lunch/dinner.
Chicken- I buy my chicken from Costco, I’m okay not buying organic chicken. The Kirkland frozen chicken breast in a bag is just fine by me. I often buy in bulk and cook (grill) it in bulk so I always have chicken as an easy go-to protein to throw on a plate and heat up with some veggies.

Tilapia- I also buy the frozen filets in the bag from Costco. I switch it up between tilapia, mahi or shrimp.

Eggs- I get eggs from my sisters chickens and I buy them at Costco at well!
Green Beans/Broccoli- Big frozen bags from Costco. The bags last forever and are quick and easy to steam and eat.

Spinach- I use spinach everyday in my shakes, its the easiest way to get additional greens in my day.
Nut Butters- I love the ground Almond butter from our local grocery store and Brent loves chunky PB so we stock up on both.

Almond Milk- I like to buy the silk unsweetened almond milk. It doesn’t contain carrageen in it like others do.

Protein Powder- I recently started using plant fusion and Brent still used dymatize We stick with chocolate.

Oatmeal- I buy Old-fashioned Gluten Free Oats and use them for breakfast, baking and even make a flour out of it for future recipes.
Walden farm Dressing- I love these dressings! They are made with natural ingredients and taste great. I use them for salads and marinades. My favorite is the Honey Mustard.

Coconut Oil- I use it instead of butter, for steaming veggies, There are several health benefits in Coconut oil, it is one of my favorite healthy fats.
Fresh fruit- Grapefruit, Apples and Bananas are what I pick up almost every grocery trip.

Frozen fruit- I buy most my berries frozen because they go bad faster then I can eat them in my fridge (besides raspberries..) I love just being able to throw them in shakes.
Sweet potatoes- I bake them, cut them into fries, make waffles, or shred them into a salad. Big staple in my home.
Mrs. Dash Seasonings- I use these seasonings everyday for every meal. They add a ton of flavor and spice to my meals. There are several different kinds of seasonings, all of them go great on eggs, chicken, fish, and veggies.

Most of these items last longer then a week for us. Knowing your staples make grocery shopping and your meals a breeze!
Question of the Day:
What are your Healthy Food Staples in your home?

{Making a Healthy Plan}

Happy Sunday!! Today has been nothing but relaxing! We rolled out of bed at about 8:30am! (Thank you T & B) I was more then ready for breakfast. I saw that Janetha made waffles earlier this week and decided that was how I would start my Sunday!! She and I followed this recipe, I added a scoop of Vanilla Protein powder and an additional splash of milk to make it a good consistency. Also, I was fresh out of blueberries.  I also just threw all the ingredients into a blender because it's just the laziness in me on a Sunday morning :)

I topped it with a few frozen raspberries and agave nectar, smashing and spreading those raspberries around post pic. 

These waffles are delicious! and low carb, high in protein with a good amount of fiber for some staying power!  The main ingredient is Coconut flour and I must say it is my favorite flour lately to bake with! 

X2 

The babies even enjoyed them! I think T ate a whole waffle himself!! 

side note: I just topped theirs with organic jelly since babes aren't supposed to have honey.

This afternoon I wasn't really wanting anything to big because I had a big dinner in mind for later. So I decided on a quick and simple protein shake to tide me over till then.

In the mix:

1.5 C. unsweetened vanilla almond milk

5-6 ice cubes

1 tbs Chia Seeds

1 tbs Ground Flax 

1 Scoop Vanilla Protein

Cinnamon

pinch of gaur/xanthan gum

2 handfuls of spinach.

Now its almost time to make dinner! I have salmon on the menu!! 

{Lets get healthy the smart way}

source

We all mean to be healthy right? Its not like we are purposefully eating crap because we want to feel like shiz the next day.  And your not avoiding the gym because you "just don't have time." 

So why is going to the gym and planning to eat healthy so dang hard sometimes? 

Well, it just is. Especially at first, when your body is used to eating chemically, processed foods you begin to crave them and they seem as the only option at that time. Not only isn't it convenient but its just what you have at the time and your in a hurry. 

Stuff comes up and because you pressed snooze this morning with the promise to yourself you would hit the gym in the PM. But now you have that something else you need to do or your just plain tired already from the day and just give up and decide that watching the latest episode of Jersey shore sounds better. 

We have all been there!

 Making the commitment is the first step but following through with the will and dedication is the tough stuff.

Here are some tips to help you out!!

1.  Make a plan!, write down several goals on a post it and stick them on your mirror in your bathroom or even on your refrigerator door! (somewhere where you will always see them.) 

2. Start small. You can't expect on your first day of working out (if it's been a while) to be able to just go bust out 5 miles.  Start with some strength training! Then go for a walk/run or jump on the elliptical for twenty minutes. Go at your own pace.

3. Reward yourself- Once you reach one of those goals, take that post it off and get yourself a treat for accomplishing something so great! Like a new workout top, earrings or running shoes! 

4. Make your workout an appointment! Schedule it in your day SOMEWHERE, anywhere really. Treat it as a Dr. appointment.

5. Make it fun- Make sure your workout is fun for you enjoy! Go to a class or make a date with a friend! 

6. Prepare meals with leftovers in mind- Grill extra chicken, boil eggs, bake sweet potatoes and steam some veggies to keep in your fridge at all times along with fresh fruit and veggies for quick snacks. That way you always have something right then and don't have to turn to those "convenient processed crap".

6. Take it one step at a time- You can't expect a quick change or fast results. Losing 10 lbs overnight is not reality. Be patient and try not to become frustrated it will take time. One week to make a habit. One month to turn it into a lifestyle. 

Q. Whats your new goal? 

Q. What is something that helps inspire you to reach your fitness goal? 

Low- Carb waffle Sunday!

Happy Sunday!! Brent and I awoke a little later then usual because the babies were sound asleep till 8:45!! But once we rolled out of bed we both started brainstorming breakfast ideas.. First thing that came to mind was waffles! So I went with it.
I'm not a huge fan of floury sit in my gut waffles, that usually give me a food baby and make me regret each and every bite I just ate.. I wanted something that would keep me full but not drag me down. Lo and behold...

{Low-Carb Waffles}

Ingredients

• 1 1/3 C. almond milk unsweetened
• 1/2 C. coconut flour
• 1/4 tsp Baking soda
• 1/2 tsp vanilla
• 2 tbsp almond meal
• 1/3 C. Elite Protein Vanilla Protein powder
• 2 packets Nu stevia Sweetner
• 1 tbsp cinnamon
• 1/2 C. Pumpkin Puree
• 3 egg whites
• 1 whole egg

Mix all ingredients together in bowl, consistency will be a little thick. 

Pour into hot waffle griddle

Done and done!

Top with fruit and agave

..Perfection..

each and every bite

So good!