Living Life One Day At A Time
#Motivation
Clean Eating Brownie Waffles
by The Gracious Pantry(Makes approximately 14 waffles)
Ingredients:
- 1 1/2 cups whole wheat pastry flour
- 1/2 cup cocoa powder
- 1 tbsp. baking powder
- 1 tsp. cinnamon
- 1/4 tsp. salt
- 1/4 cup wheat germ (I used raw wheat germ, but any kind will work)
- 1 3/4 cups unsweetened soy milk (you can also use non-fat or low-fat milk)
- 2 ripe bananas
- 2 whole eggs
- 2 tbsp. safflower or canola oil
- 1 tsp. vanilla extract
- 3 tbsp. honey
Directions:
Step 1 – Place a flour sifter in a large mixing bowl, and place all your dry ingredients, except for the wheat germ, into the sifter and sift.
Step 2 – Add your wheat germ to the bowl and blend well with a whisk. (You could put your wheat germ in the sifter like I did, but you’ll find out quickly that it doesn’t sift well.)
Step 3 – In a separate bowl, mix all your wet ingredients. I used a hand blender to blend everything into a smooth liquid.
Step 4 – Pour your wet ingredients into your dry ingredients, and blend with a whisk. Don’t over mix, but do get out any clumps you see.
Step 5 – Pour a little in at a time. Use a spatula to help it spread. You don’t want to go to heavy, or you’ll end up like me with batter oozing out the sides. Less is more here. Trust me.Full article: http://www.thegraciouspantry.com/clean-eating-brownie-waffles/
“Help! I’m trying to lose weight.. but last night I came home and ended up eating a bunch of cookies and ice cream and junk. I had been eating well ALL day so I don’t want it to wreck my progress. What should I do!???”
It happens hun.. we all have setbacks. The most important thing to do at this point is leave it all behind you. You can’t go back in time, so the best thing to do is leave the fumble there in the past. Start fresh at your next meal!
Also realize that an occasional cheat is good for you… both mentally and physically. When you have been “dieting” for a long period of time, a once or twice a week cheat meal (meal, not day!) can help give your metabolism a little boost and your brain a break! (Don’t use that as an excuse to eat junk several times a week.. but on occasion like I said is fine). =)
How Hormones Affect Your Sleep
“Leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.
So what’s the connection to sleep? “When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food,” Breus tells WebMD. The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.
Studies: Those Who Sleep Less Often Weigh More
How the hormones leptin and ghrelin set the stage for overeating was recently explored in two studies conducted at the University of Chicago in Illinois and at Stanford University in California.
In the Chicago study, doctors measured levels of leptin and ghrelin in 12 healthy men. They also noted their hunger and appetite levels. Soon after, the men were subjected to two days of sleep deprivation followed by two days of extended sleep. During this time doctors continued to monitor hormone levels, appetite, and activity.
The end result: When sleep was restricted, leptin levels went down and ghrelin levels went up. Not surprisingly, the men’s appetite also increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%.
It was in the Stanford study, however, that the more provocative meaning of the leptin-ghrelin effect came to light. In this research — a joint project between Stanford and the University of Wisconsin — about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.
The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What’s more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.” - WebMD
I get a lot of questions regarding my supplementation, so I thought I’d share what’s in my current cabinet. It changes pretty frequently when I run out of things, but as of right now, this is what’s in there! Favorite protein powder = Pro Fusion in Tahitian Vanilla (the chocolate is not so good haha).
I don’t use all of these protein powders every day obviously.. but sometimes I like to change it up or use them when I bake.If you don’t know what any of these are or if you’re interested in buying any of these, check out this link/website: http://www.bodybuilding.com/fun/girls-guide-to-supplements.html?CJAID=10599507&CJPID=2136017
My Shoulder Workout Today:
- Dumbbell shoulder press 4x10
- Seated side lateral raises 3x10 + 2 dropsets on each set
- Seated front raise 3x12 + 2 dropsets on each set
- Seated, bent-over rear delt raise 3x12 + 2 dropsets on each set
- Incline dumbbell shoulder press 3x10
- Standing rows 3x12
- Standing, bent-over rear delt raise (neutral grip) 3x12
p.s. This is another of my Instagram creations! I’ve been introduced to “framing” apps and I’m loving them!
Instagram - @saviirose
