Friday, February 24, 2012

i run


I have a love-hate relationship with it.  It's how I lost my excess weight 7 years ago. 
It's part of what I do to maintain a healthy weight.  It's what I do more of when the scale starts creeping up due to too many indulgences.  

I want to run a half marathon one day.  I admire marathon runners. Michael's sister is an avid runner and ran the Boston last year.  She will be running in the NY marathon later this year.  I aspire to be a better runner because people like her. 

I'm a fair weather runner when it comes to running outdoors.  Conditions have to be optimal (sunny and warm) in order for me to venture outside.  Otherwise, you'll find me on my treadmill. I came across this sample boredom buster run the other day and have tried it a couple of times.  It makes your run feel quick and less boring and you'll likely be a sweaty mess when you're done.  But it's all good.  

3.25 mile run (31.23 minutes)

Warmup (2 min)
4.0 mph
1-2 mins
2-4 mins

here's some motivation to get you going this weekend. 

Monday, February 20, 2012

chocolate cinnamon swirl protein oatcakes

Freshed baked cinnamon rolls or this bread are an indulgence hard to resist.  But those types of treats are few and far between these days.  When your daily intake of food consists of merely veggies, eggs, lean meat, protein powder, cottage cheese and the odd fruit, I welcome a treat that is deemed as healthy.  So in my quest to eat healthy again, I came across this recipe for cinnamon swirl protein bread on Pinterest.  

When I eat clean, I primarily follow the Precision Nutrition plan. PN was introduced to me about four years ago when I hired a coach to design my training programs for me to build more lean muscle mass.  Today, I still eat with PN principles in mind, and know that this plan allows me to be successful in weight loss and maintenance.  Carbs are very minimal right now, but when I saw this recipe, I needed to make it.  Right away.

chocolate cinnamon swirl protein oatcakes

1/3 cup Splenda
2 tsp cinnamon
1 1/2 c oat flour (approx 2 cups ground oats)
2 scoops whey protein powder
1 tbsp baking powder
1/2 tsp salt
1/2 cup Splenda
2 egg whites
1 cup unsweetened almond milk
1/3 cup or 1 4oz jar baby food applesauce
1/2 tsp vanilla extract

1. Preheat oven to 350.  Spray and 8x8 baking dish
2. In a small bowl combine 1/3 cup Splenda and 2 teaspoons cinnamon.
3.  In a large bowl combine/whisk oat flour, protein powder, baking powder, salt and Splenda.
4. In a medium bowl combine egg whites, almond milk, applesauce and vanilla extract.
5. Stir oat flour mixture and almond milk mixture together. 
6.  Pour a shallow layer of batter - about 1/4 of the batter
7.  Sprinkle heavily with 1/2 of the cinnamon/splenda mixture
8.  Pour remaining batter over top and sprinkle with remaining cinnamon/splenda mixture. 
9.  Draw a knife through to marble. 
10.  Bake 24-28 minutes. 


Sunday, February 19, 2012

sunday blessings

a song to share from my favourite worship band... 

we will hold, we will love
we will fall in surrender
we will rise, we will run
we will live to declare Your Name
forever to bring You praise
forever we'll lift up Your Name

...forever yours.

a verse telling you and me of His love.    

Pinterest via Erin

morning coffee...

a photo from this week

I hope it was a good week for you all and that you are all enjoying this extra long weekend.  I for one am going to spend the rest of the weekend in my stretchie pants and fuzzy socks. 

Sunday, February 12, 2012

sunday blessings

a song that i have listened to during this very difficult week

a verse i have held close to my heart...
He who dwells in the shelter of the Most High will abide in the shadow of the Almighty.        
Psalm 91:1

a photo of the sweet girl who stole my heart and gave me more laughter and joy than I ever could have imagined...

wishing you a blessed sunday.