(Don't they look so good naked? Just waiting to get buttered up! Mmm, I quiver.)
Just look at how nutritious these fluffy, little beasts are.
19g of protein
9g of fat
Less than 1 gram of sugar
5 grams of fiber
4 net carbs
I had one for brunch this morning (duh), and it was amazing (double duh).
Topped with sugar-free orange marmalade mixed with PB2 and sugar free syrup warmed in the microwave until it became gooey lusciousness. A sprinkle of unsweetend coconut and cinnamon, sliced kiwi, 5 sliced strawberries and a dollop of plain Chobani.
Totally hit the spot after this mornings gym session and grocery shopping.
(Hands are healing up nicely. I think these marks are permanent. I don't mind at all. Each rip is a reminder, a story, a tale of conquest.)
I love me some snatches!
Everything was really clicking today. The snatches I dropped from the top, it was still a little too heavy at 80 pounds for me to set down gracefully (aka bring it into the hip). But the motion of the snatch, the explosive hip, the high elbows, all of that was just happening, without thinking about it. Shut the front door ... snatches are starting to feel natural!? I best shut my mouth before I jinx myself.
Otherwise, the swings were all unbroken, and the first 8 of each set of knees-to-elbow were also unbroken. I keep thinking of this awesome Again Faster video I watched. I love how he instructs to "shut the shoulder aggressively" on knees to elbows. I'm really a mental picture kind of girl, when I physically think of shutting my shoulder like slamming a door, boom, I had kipping knees to elbows.
Saturday we'll have toes-to-bar. Let's see how kipping those
doesn't work so well then goes.
So, are you ready for this awesome waffle recipe or what? Here goes, kiddos.
Fluffy Ginger Vanilla Protein Waffles
Serves 7 (1 waffle per serving)
- 2 cups Atkins Baking Mix*
- 1 can light coconut milk (2 cups)
- 4 tablespoons baking powder
- 2 tsp cinnamon + 1 tsp ginger
- 2 tbsp vanilla extract
- 2 tablespoons erythritol*
- dash of salt
- 2 eggs
Mix everything together by hand (I used a whisk.) Mixture will seem thick, that's alright. Let it sit for 5 minutes to allow baking powder to activate. Grease and heat your waffle iron to medium-high. Spoon about 1/3 cup of the mixture into the waffle iron, and gently close. These waffles will really puff up! Don't push the waffle iron down hard on the top (if your iron has a locking mechanism, don't use it.)
*I purchased my baking mix here. Erythritol can be purchased from NuNaturals here and from NOW here. What is erythritol and why do I use it? More here. Mainly because it doesn't give me gastric issues like most sugar alcohols (especially when used in larger amounts), and because it isn't bitter like Stevia can be. I do use Stevia as well though, it just depends on the recipe/situation.
I have been using sugar-free syrup. Usually, I use a brand sweetened with Splenda. While browsing Amazon, I came across this option, Joseph's Sugar-Free Maple syrup. I'm not sure malitol is any better than Splenda, but in small amounts, I still think that sugar-alcohols have a time and place.
A few sugar alcohols have particular benefits worth mentioning:
Sugar alchols do not impact cavities and tooth decay, which gives them a leg up over other natural sweeteners and sugar.
- Xylitol may increase absorption of B-vitamins and calcium, re-mineralize tooth enamel and fight ear infections
- Erythritol is often lauded as the best of the sugar alcohols – zero calories, zero glycemic effect, and it may even have an antioxidant effect.
- Erythritol is the easiest to digest, with up to 90% absorbed by the small intestine before it can enter the colon and cause digestive distress. It is heat stable so can be used for baking, and it’s a white powder that people can understand when they sub it for sugar.
I really enjoy NuNaturals Stevia and think I will continue to use that sparingly in baked goods. I've weaned myself off of honey, agave nectar, and now even dried fruits. I will slowly wean myself off of sugar-free syrup, but good Lord, it is just so good on waffles.
I was thinking about my beloved waffles during dinner this evening. I really wanted to make myself some chicken and waffles, but knew I'd want to slather them in the syrup, and know that I need to cut it out of my life. So, I made the adult decision and ate my chicken on greens.
In this salad beast:
Crunchy romaine, baby toms, slivered almonds, feta cheese, Newman's Own Reduced Honey Mustard, shredded carrots.
Do you use any sugar-free products or use sugar substitutes?