This is an incredible recipe I acquired from my good friend. I love it for many reasons:
1. Andrew loves them and eats at least two every time I make them.
2. The flavor is so good that you don't have to add syrup (a plus when you're trying to control sugar intake for yourself or your kiddies).
3. They have flaxseed. Flaxseed is a powerfood.
4. They have buckwheat flour. Another powerfood.
5. Just yum.
By the way, we've been eating a lot of breakfast foods lately. Thus, the many breakfast recipes.
BANANA CINNAMON WAFFLES
1 c. all-purpose flour
1/2 c. whole wheat flour
1/4 c. buckwheat flour
1/4 c. ground flaxseed
2 T. sugar
1 1/2 t. baking powder
1/2 t. ground cinnamon (I double this because I L-O-V-E the cinnamon flavor)
1/4 t. salt
1 1/2 c. fat free milk or soymilk
3 T. butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed (I also double this because I usually have my bananas go brown in two's...don't ask me why)
Combine flours, flaxseed and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk.
Combine milk, butter and eggs, stirring with a whisk; add milk mixture to flour mixtrue, stirring until blended. Fold in mashed banana.
Cook in a waffle iron.
Yields about 12 waffles. I freeze my leftovers and pop them in the toaster for Andrew in the mornings. Another dose of fabulous!!
4.24.2009
Food is Good #4: Fruit Soup
We paired this with a dinner of yummy breakfast burritos.
For this "recipe", and the viewing of an incredible "green" blog one of my friends started with her sisters, click HERE. This blog is particularly useful if you're dabbling in the vegan/vegetarian food genre.
For this "recipe", and the viewing of an incredible "green" blog one of my friends started with her sisters, click HERE. This blog is particularly useful if you're dabbling in the vegan/vegetarian food genre.TIP: I couldn't finish mine, so I saved it in the fridge and blended it into a delicious pre-gym smoothie this morning. There's something amazing about a scrumptious fruit combo that can give an awesome kickstart to your day.
4.15.2009
Workout #4: 10 Minute Upper Body
Because this is a quick routine, I would challenge you to MAXIMIZE your weight...For example, in shoulders, I typically do 10-15 lb. dumbbells, so in this workout, I did 20 lb. dumbbells. I will put a sample of the weight I did, but just go with your own level of progress.
In the workout, you'll work 5 areas of the upper body, performing three movements each. Each of the five areas should take about 2 minutes.
Muscle Group 1: Shoulders
1x10 upward rows: Holding a barbell or two heavy dumbbells in front of you with your palms facing back, raise the weight up to your chest so your elbows point out.
1x10 military press: Holding two heavy dumbbells at about ear height with wrists facing in front of you, push weights toward each other so you have both hands raised above your head.
1x10 side raises: Holding two dumbbells at your sides, raise your arms straight out to the side to shoulder height.
Muscle Group 2: Biceps
1x10 hip-to-waist bicep curl: Holding a heavy barbell with both hands, palms up, raise the barbell from a resting position to your waist and slowly lower it back to your resting position.
1x10 waist-to-shoulder bicep curl: Holding the same barbell, palms up, start the movement at the waist position and raise to your shoulders. Return to waist position.
1x10 full bicep curl: Start in the resting position and raise the barbell from the front of your thighs up to your shoulders. Don't swing your upper body to do so...lock your elbows at your sides so your biceps are doing all the work.
Muscle Group 3: Triceps
1x10 tricep overheads: Raise a heavy dumbbell over your head. Lower the weight behind your head so your elbows are pointing forward and your arm forms a 90 degree angle at the elbow. Be sure to keep your elbows pointing forward through the entire movement.
1x10 tricep kickbacks: Holding two heavy dumbbells at hip height with a slight bend in the elbow, push the weights backwards to a straight-arm position.
1x10 tricep dips: With your hands resting on a bench or a chair and feet on the floor (straight legs, upper body tall), lower your booty toward the floor until your bum is 3-6 inches from the floor. Raise back to starting position.
Muscle Group 4: Chest
1x10 bench press: Lying with your back on a bench (or on the floor), push dumbbells or barbell from the middle of your chest straight toward the ceiling. Slowly lower back down.
1x10 chest flies: Two options for positioning on this one: you can either remain lying on a bench, or you can stand up. Holding two dumbbells straight in front of/above you, open up your arms like you're going to give someone a hug (out to the sides, elbows only slightly bent). Bring the weights back together in front.
1x10 wide pushups: In wide pushup position (arms placed a bit more than shoulder width apart), either on your toes or knees, lower your body down to about 3 inches from the floor and raise up again.
Muscle Group 5: Back
1x10 back flies: With knees slightly bent, you can either have a wide stance (feet a bit more than shoulder width apart), feet close together, or pop one of your heels off the floor, hold dumbbells in front of you and lean forward from your waist. Raise arms with a slight bend in the elbow so that you can feel your shoulder blades trying to squeeze together. Return to starting position.
1x10 swimming breaststroke: Lying face-down on a mat or bench, with light weights (maybe 3 lb.) or no weights,take both hands above your head so you look like you're about to dive into a pool and then pull arms in a circular motion back toward your waist. It's almost like you're trying to draw a circle from above your head to your waist.
1x10 back extensions: Stand with feet hip width apart and hold a weighted bar across your upper back with palms facing forward. Lean forward from your hips until your back in parallel with the floor. Then stand back up.
SAMPLE WEIGHT:
Shoulders:
Upward Row: 40 lb. barbell
Military Press: 20 lb. dumbbells
Side Raises: 15 lb. dumbbells
Biceps:
40 lb. dumbbell for all movements
Triceps:
Overheads: 25 lb. dumbbell
Kickbacks: 30 lb. dumbbells
Dips: I added a 20 lb. dumbbell on my lap; this is totally optional
Chest:
Bench press: 50 lb. barbell
Chest flies: 15 lb. dumbbells
Wide pushups: ---
Back:
Flies: 15 lb. dumbbells
Breaststroke: 3 lb. dumbbells
Extensions: 25 lb. bar (can use a barbell, but I wouldn't use more than 20 lb.)
In the workout, you'll work 5 areas of the upper body, performing three movements each. Each of the five areas should take about 2 minutes.
Muscle Group 1: Shoulders
1x10 upward rows: Holding a barbell or two heavy dumbbells in front of you with your palms facing back, raise the weight up to your chest so your elbows point out.
1x10 military press: Holding two heavy dumbbells at about ear height with wrists facing in front of you, push weights toward each other so you have both hands raised above your head.
1x10 side raises: Holding two dumbbells at your sides, raise your arms straight out to the side to shoulder height.
Muscle Group 2: Biceps
1x10 hip-to-waist bicep curl: Holding a heavy barbell with both hands, palms up, raise the barbell from a resting position to your waist and slowly lower it back to your resting position.
1x10 waist-to-shoulder bicep curl: Holding the same barbell, palms up, start the movement at the waist position and raise to your shoulders. Return to waist position.
1x10 full bicep curl: Start in the resting position and raise the barbell from the front of your thighs up to your shoulders. Don't swing your upper body to do so...lock your elbows at your sides so your biceps are doing all the work.
Muscle Group 3: Triceps
1x10 tricep overheads: Raise a heavy dumbbell over your head. Lower the weight behind your head so your elbows are pointing forward and your arm forms a 90 degree angle at the elbow. Be sure to keep your elbows pointing forward through the entire movement.
1x10 tricep kickbacks: Holding two heavy dumbbells at hip height with a slight bend in the elbow, push the weights backwards to a straight-arm position.
1x10 tricep dips: With your hands resting on a bench or a chair and feet on the floor (straight legs, upper body tall), lower your booty toward the floor until your bum is 3-6 inches from the floor. Raise back to starting position.
Muscle Group 4: Chest
1x10 bench press: Lying with your back on a bench (or on the floor), push dumbbells or barbell from the middle of your chest straight toward the ceiling. Slowly lower back down.
1x10 chest flies: Two options for positioning on this one: you can either remain lying on a bench, or you can stand up. Holding two dumbbells straight in front of/above you, open up your arms like you're going to give someone a hug (out to the sides, elbows only slightly bent). Bring the weights back together in front.
1x10 wide pushups: In wide pushup position (arms placed a bit more than shoulder width apart), either on your toes or knees, lower your body down to about 3 inches from the floor and raise up again.
Muscle Group 5: Back
1x10 back flies: With knees slightly bent, you can either have a wide stance (feet a bit more than shoulder width apart), feet close together, or pop one of your heels off the floor, hold dumbbells in front of you and lean forward from your waist. Raise arms with a slight bend in the elbow so that you can feel your shoulder blades trying to squeeze together. Return to starting position.
1x10 swimming breaststroke: Lying face-down on a mat or bench, with light weights (maybe 3 lb.) or no weights,take both hands above your head so you look like you're about to dive into a pool and then pull arms in a circular motion back toward your waist. It's almost like you're trying to draw a circle from above your head to your waist.
1x10 back extensions: Stand with feet hip width apart and hold a weighted bar across your upper back with palms facing forward. Lean forward from your hips until your back in parallel with the floor. Then stand back up.
SAMPLE WEIGHT:
Shoulders:
Upward Row: 40 lb. barbell
Military Press: 20 lb. dumbbells
Side Raises: 15 lb. dumbbells
Biceps:
40 lb. dumbbell for all movements
Triceps:
Overheads: 25 lb. dumbbell
Kickbacks: 30 lb. dumbbells
Dips: I added a 20 lb. dumbbell on my lap; this is totally optional
Chest:
Bench press: 50 lb. barbell
Chest flies: 15 lb. dumbbells
Wide pushups: ---
Back:
Flies: 15 lb. dumbbells
Breaststroke: 3 lb. dumbbells
Extensions: 25 lb. bar (can use a barbell, but I wouldn't use more than 20 lb.)
4.13.2009
Workout #3: Body Freakin' Blast
Click to enlarge if you need hints on any of the movements in this workout. This workout will definitely test your willpower...DON'T CHEAT! Meaning, push yourself as hard as you can. It's easy to say, "Eh, I'll just do three sets..." That's what a wimpy person would say. If you physically can NOT complete all the sets, do as much as you possibly can. Your body will feel SO good when you're done.
Also, in this workout, you will find a combination of upper and lower body in each set. I did this workout this morning and it took me almost an hour to complete the whole thing. Add a good 30-minute cardio workout, and you just gave your body a big, fat (or I guess you could say skinny) gift.
Note: PLEASE leave a comment and let me know if any of these movements are unclear. I realize I may be introducing some new stuff, but I'm too lazy to write a description if everyone knows how to do all of the moves. Thanks for reading!
A. Walking Lunges + Shoulder Press:
4 sets of 12 for Set A...
1. 12 Walking Lunges, pause where you are, 12 shoulder presses
2. 12 Walking Lunges, pause where you are, 12 Y shoulder presses
3. 12 Walking Lunges, pause where you are, 12 front shoulder presses (facemask)
4. 12 Walking Lunges, pause where you are, 12 upright rows
(If you're not feeling this in your shoulders, you need to up your weight...like from 5 lb to 8 lb)
B. Lunge Kicks + Scissors:
4 Sets of 12 for Set B...
1. 12 Lunge Kicks (rt. side), scissors for 12 counts
2. 12 Lunge Kicks (left side), scissors for 12 counts
3. 12 Lunge Kicks (rt. side), scissors for 12 counts
4. 12 Lunge Kicks (left side), scissors for 12 counts
C. Squats + Back
3 Sets of 16 for Set C...
1. 16 Wide Squats, 16 Back Flies
2. 16 Close Squats, 16 Back Flies
3. 16 Step Squats, 16 Back Rows
D. Plie Squats + Biceps
4 Sets of 16 for Set D...
1. Basic Plie Squat with basic bicep curl for 16 reps
2. Pulse Plie Squat with side bicep curl for 16 reps
3. Alternating Plie Squat with hammer curl for 16 reps
4. Basic Plie Squat with W mirror curl for 16 reps
E. Chest
3 Sets of 16 for Set E...
1. Lying Bench Press for 16 counts
2. Slow Lying Bench Press for 16 counts (lower for 2, raise for 2)
3. Sitting Chest Press for 16 counts (like a chest press machine)
F. Calves
3 Minutes...Don't let your heels touch the ground
16 up + downs
8 pulse at the top
16 up + downs for 2 counts each
8 pulse at the top
16 up + downs
8 pulse at the top
16 up + downs for 2 counts each
8 pulse at the top
G. Chest AGAIN!!
3 Sets of 16 for Set G...
1. 16 pushups, bring right hand to left wrist at the top of each pushup
2. 16 pushups, both hands on the floor the whole time
3. 16 pushups, bring left hand to right wrist at the top of each pushup
H. Triceps
4 Sets of 16 for Set H...
1. Overhead Raise for 16 reps
2. Tricep kickbacks for 16 reps
3. Tricep dips for 16 reps
4. Tricep pushups for 16 reps
I. Abs (AND THEN YOU'RE SO DONE!)
1. Oblique twists - 2 sets of 12
2. Basic crunch - 16
3. Reverse Crunch - 2 sets of 12
4. Basic crunch - 16
5. Plank - 1 minute
4.03.2009
Food is Good #3: Cottage Cheese Pancakes
I wish I could claim this one for myself, but it belongs to one of Justin's HS friends...
It's an awesome way to pack in a little extra protein as well as making an easy dinner that all members of the fam will love. Andrew gobbled these up, and Justin loves them. I, myself, am quite a fan, and must admit we ate them for dinner on Tuesday and breakfast on Wednesday. Thanks Jill!
It's an awesome way to pack in a little extra protein as well as making an easy dinner that all members of the fam will love. Andrew gobbled these up, and Justin loves them. I, myself, am quite a fan, and must admit we ate them for dinner on Tuesday and breakfast on Wednesday. Thanks Jill!
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