Monday, July 9, 2012

Power Protein Waffles

Workout: AM Spin Class

My legs were concrete blocks this morning. I whipped out my foam roller first thing while my Keurig was brewing and rolled them out until they resembled soggy noodles. When you're almost in tears, you're doing something right on the roller.

Spin felt good, but I wasn't mentally rested enough to jump back into the gym and start throwing around weights, so I'll save the WOD's for tomorrow. There is no shame in taking an extra rest day. I'd rather hit it 100% after a solid day or two of rest, then attempt it at 70% because I'm exhausted and risk injury and mental burnout. 

If you're eating clean, you shouldn't be worried about taking an extra rest day. 

Fire Daughter Clothing on Etsy

I picked up a watermelon at the commissary on my way home. If you haven't scooped one of these bad boys up this summer - you need to! Slice it up, store them in single-serving tupperware containers (about 1 cup) and you're ready to rock and roll. 

Nothing says summer quite like some sunshine and watermelon. 

These are one of the few fruits that are acceptable when conventionally grown (organic watermelons are hard to find anyways). Watermelons are not among the dirty dozen of the most heavily sprayed produce. Instead, they are actually among the fifteen most clean of non-organic fruits and vegetables. 

Besides tasting great and being low in calories because watermelon is mostly water, it is an excellent source of Vitamin C - a major antioxidant. It has a high beta carotene concentration, thus offering a fair amount of vitamin A as well. Both beta carotene with vitamin A help support good eyesight and prevent glaucoma. After sweating like a beast this weekend, I was after the watermelon for its Vitamin B1 (thiamine) and B6 (pyridoxine). Thiamine is important for maintaining electrolytes and nervous system signal transmissions throughout the body. Pyridoxine is essential for enzymatic functions that convert food into cellular energy. Then there are the minerals of potassium and magnesium, which watermelons also offer abundantly. Potassium is important for cardiovascular health and brain health and helps the kidneys eliminate kidney stone forming calcium as well as assists with the body's fluid retention. (source)

All nutrition fluff aside, the stuff tastes damn good. 
Speaking of damn good ...

Guys, I may have a problem. 

I am obsessed with my waffle maker. I have waffles coming out the wazoo! Today I came up with a super-duper awesome, I repeat, SUPER-DUPER awesome, protein waffle recipe. I can't believe 1 waffle packs 20 grams of protein! You would never know. 

The original recipe called for heavy cream, I think it would be wonderful with any liquid really, Almond Breeze, Coconut Milk, etc. The richer and creamier, the better.

I will be making up a double batch to keep in the freezer for an easy-peasy breakfast option!

 I can't wait to see what else I can cook up with this baking mix. *Evil chuckle*

Have you tried any Atkins products? 
I stumbled across this baking mix on Amazon and bought it on a whim. I'm not Atkins or even a low-carber, but the high protein and minimal sugar content in this was so enticing, I couldn't pass it up. 


  1. Those waffles look amazing! If I had a waffle maker I would be obsessed too! I'm secretly happy I don't because I know once I try them I'm hooked!

  2. What do you mean don't worry about rest days if you eat clean? I've been really trying to eat clean. Also in the post below this, what is sustain? I use Rehydrate gel packs and really like them!

  3. A lot of people go to the gym with the intention of "burning off" those calories from "insert bad food here" ... if you aren't eating like junk, taking an extra rest day after a rough workout (in my case, the 8-hour workout) doesn't bother me, as long as I keep my eating on track, it won't derail my training. Just don't go noshing down on Bon bons and ice cream. Sustain is a product from Melaluca my auntie hooked me up with. I think she bought them from a friend and had a few boxes lying around ...

  4. do the waffles taste the same as the fatting ones? lol

    1. Lisa, my husband came home right as the first one was coming off the waffle maker and said, "Wow, it smells good in here!" so I made him 2. I think they're amazing compare to the coconut and sweet potato waffles I've been eating, he thinks they're good, but not Cracker Barrel. He said I should have used heavy cream ;)

  5. Now I have to go check out that mix! I love the last waffles I made from your blog!!!

  6. I grew up in conyers, ga. Are y'all still there?

    1. My husband will be Recruiting there, we haven't PCSed yet, we will be in a few weeks to that area.

  7. I'm going to share my healthy protein packed (25 g) pancake recipe with you...I eat it every morning!

    3 egg whites
    1/3 c. dry old fashioned oats
    1/2 c. fat free cottage cheese
    cinnamon and nutmeg to taste
    Optional-a handful of blueberries

    Put it all in a blender and cook them on a griddle like a normal pancake.

  8. I admire anyone who tells me that they took a rest day by doing a spin class.

    And I have two shirts from firedaughter and couldn't love wearing them more. My favorite is my "run far, run fast" one.

    1. I hinted to my husband that I would like one. ;) I'll let him pick which one "suits" me.

  9. Love your wafflerecipe and the commenters pancake one! Excited to try both! Found your ultimate 300 ab workout via another blog via pinterest and have added it to my workout. I'm sure you hear this alllll the time but you look amaze and you're super inspiring! Thanks!!

  10. 3 Researches SHOW Why Coconut Oil Kills Belly Fat.

    The meaning of this is that you actually burn fat by consuming coconut fats (including coconut milk, coconut cream and coconut oil).

    These 3 researches from big medicinal journals are sure to turn the conventional nutrition world upside down!