Protein waffles

I dont have too many kitchen gadgets.

I have purchased a few and end of giving them away as they just collect dust in the cupboards.. there at three (4 including the toaster) that I do use regularly. .my Hand immersion blender, my KitchenAid stand mixer (cant live without this!), and my waffle maker.

I bought it on a whim...I think after a sunny vacation stay in a hotel where they had one on the breakfast buffet..you know the kind where you put in the batter, flip it and when the green light goes on.. taa daaaa!!!! A beautiful,  light, fluffy and warm waffle... a far cry from the frozen toaster variety. Sooo..out I went and bought a waffle maker as close to the professional variety as I could find and I haven't looked back since!

I always make my own pancake batter ..and to throw it into the waffle maker instead of a fry pan is is just as easy and the kids love it!

You can literally cook anything in it... from traditional waffles..to stuffed ones..to filled ones to sandwiches to stuffing.

You have probably seen my protein pancake recipe..which is great in a fry pan...below is how I made it in my waffle iron and it awesome!! Flavour town.

I am very rough in measurements when it comes to this so here goes...

A handful of oatmeal, 2 eggs, handful of coconut,  3ish teaspoons of ground flax, 1 small banana, 2scoops Arbonne vanilla protein powder...mix and throw it in.. delish!

Make a few up..pop them in the fridge and toast in the morning (1/2 a waffle is tons!) And top with almonds & maple syrup, or pb, or blueberries stewed with some balsamic, sliced strawberries and drizzle of macademia nut oil and a touch of honey, add dome ginger, cloves and cinnamon to the batter and tip woth applesauce.....or however you want! So filling, tons of protein, complex carbs and healthy fats.

Start your day off right..eat!

♥Kara

Clean eating day 3

Happy Wednesday! 

Today was a bit different as I was busy setting up some decor for this weekend and well... I forgot to talk pictures of my snacks but here is a list with as many pics as I have :)

WATER

Started with breakfast of a protein pancake. I ate half.. other half still in the fridge for another day. (Oatmeal, protein powder, fiber boost, mashed banana, flax, 2 eggs.mix and cook..so yummy! Serve with REAL maple syrup) black coffee

Milk and vitamins

Snack was post workout shake with water

Arbonne fizz tab in my 2nd liter of water after the gym

Packed bag in the morning with lunch and healthy snacks to keep me on track!

Lunch was at a hall I was taking down decorating from.. i put aside a few meatballs from when I was making supper and had some leftover veges cooked up so add a little low sodium soy sauce and it makes for a great lunch! Prepping extra of things makes it easier the rest of the week.

Snack (only pic is of me setting up holding my snack???) Tim Hortons black dark roast coffee and an orange (frig they are juicy and good right now)

Supper was at my sister in laws. I started at home with a glass of the Arbonne full control which is a fiber based drink that gells in your tummy making you feel full (While giving you vitamins, antioxidants,  and minerals too.) It is excellent to help control portion size. Tastes like watermelon, and also adds to your daily liquid count.

Supper at Lornas pork tenderloin, wild rice,  carrots, salad, and roasted leeks. Yum.

Snack I had two protein balls and a cup of tea. I was up late and needed soemthing around 11:30 so I ate two celery with peanut butter.

Healthy choices!
Kara

Clean Eating day 2

Day #2 started much the same.. :)

Up at 715ish and I had a big glass of water and ate the leftover thai curry from supper the night before.. about a 2c serving.

I was very full from this right through snack so I had a mango and coffee.

Lunch (11:45)was two pieces of rye toast with a mashed avocado, pink salt and pepper..SO yummy! !!! I also had a protein ball and then headed to the gym.

Post workout was at 2:30 (and after my second liter of water) and I had an Arbonne shake (protein powder and fiber boost) with just water, some raw almonds and a banana.

While making supper I had a green tea.

Supper was meatballs made from extra lean ground beef, eggs, fiber boost powder, and oatmeal flour (grind up oats till powder..taaadaaa! ) . I made a french onion soup as a "sauce" (easy on the cheese) and served with mashed cauliflower and peas and garlic bread (which I didnt have) .

Evening snack was an orange, two Arbonne fit chews (protein and fruit bites that hit the spot when wanting something
Sweet!), and at 9:30 a Chai tea "latte" which is basically a chai tea bag steeped in hot milk..delicious, no sweetener needed and is really filling.

Feed your body!
♥♥♥♥♥♥♥♥
Kara

Clean eating day 1

So..as per my previous blog.post I said i would show you all my week of typical eating..I now realize this will be a lot of pictures so I will post each day or two so I can give you some recipies too!

If you are unfamiliar with the term "clean eating" definitely check out my other posts on the subject as this is SO important in creating meals that give you a lean, and healthy body.

Ok so here goes:

Wake up 7am drink a full glass of water

Breakfast 1/2c of unsweetened natural greek yoghurt mixed with 1/2c wild blueberries (pickle out of my back yard this summer..can sub frozen farmed if necessary), 1 scoop Arbonne protein powder, 1/4c sliced almonds.. mix it all up muesli style...delish . Also another glass of water and a black coffee.

Vitamins with small glass of milk (post on vitamins coming soon!) But basically I take a multivitamin, multimineral,  super.green, probiotic,  digestive, joint support, omega 3, bcaa,  and creatine (just started) ****VERY important to have good qulaity vitamins son you body is getting everything it needs to function properly. You know mine are amazing.. thank you again Arbonne.

Snack 9am - pre-workout 2 hardboiled eggs, some cherries, and water wAter wAter

1 liter of water drank through out workout

Lunch 12:00pm Arbonne shake with mangos, peaches, banana, spinach, Arbonne Protein powder full serving, Arbonne greens balance suppliment,  ground flax seed, milk.. filling and delish and perfect for post workout/lunch.

Snack 3pm 2 protein balls and cup of black coffee and water

6pm supper Thai red curry sauce (curry past, coconut milk, cilantro, basil, olive oil, ginger) with mixed vegetable (peppers, onions,  mushrooms) shrimp and served over brown rice. Very quick, easy, filling and satisfying!

After supper snack 8pm celery sticks with hummus.  Look at the ingredient list on packaged items!!! Water

9:30pm I was feeling a little peckish.. not hungry..just like I was "needing" something to eat! This is where diets can really go off the rails. I made a cup of ginger tea..yep just like it sounds,  a few pieces of ginger in a cup of boiling water..steep, remove piece and enjoy. It did the trick! 

Here's to day 2 :)

★ Kara

Shoulders, Butt and healthy snack

I ♥♥♥♥♥ Shoulder day :) and when I pair it with glutes, im working two big muscle groups and they are excellent for super setting. I added in some calves too for good measure and becasue I need to trim them.

Starting to see more definition in my arms... awesome, and less jiggle in the tush.. awesomer :)

Warm up on the elliptical 5min then 60sec fast forward, 60 seconds fast backwards..jump off and perform one of the following exercises..10-20reps depending on your fitness level:

Burpees
Mountain climbers
Pushups
Body weight squats
Jump in jacks

Then back on and repeat the 60/60 until you go through the list.  Cool down.

Workout:
Lateral raises **pic
Cable kickbacks
Reverse flys
Calf machine**pic
Shoulder press **pic
Standing calf raises
Step ups
Chest raises
Hip raises

Again, remember that I superset so pic a couple exercises in opposite muscle groups and perform back to back without rest. This keeps the heart rate up and gets you in and out of the gym in record time.  Stretch muscles between groups.

**if you are unsure of theses exercises..a quick google and you will find great descriptions,  videos and pics to help you out.. ive included some below too :)

Also included a great healthy protein rich snack option, awesome post workout for muscle recovery. .and super filling!

-1/2c unsweetened plain Greek yogurt (preferably organic)
-2scoops Arbonne protein powder (vanilla)
-handful of fresh organic berries..these are from my house and I stewd them a little to release their juices.
**mix and top with some sliced raw almonds