~ 3 days of toning (weights/resistance bands/or body weight)
~ 2 days of stretching/yoga (besides warm ups cool downs)
~ 2 –3 days cardio
~ 1 day adding something for a stubborn area – legs/butt/abs
I haven’t done a FitReaders post in a long time but I wanted to check in so I can keep myself on course during the dog days of summer. It’s hard to stay motivated when it’s over 100 and humid everyday!
I’ve had a few health issues that slowed me down a bit but I’ve still managed to do some sort of exercise – even if it’s only 10-15 minutes, plus a 1mile walk, every day so yay!
I still need to get more stretching and yoga in, especially as I increase my weights for toning.
I’m getting better at endurance during cardio. I still hate it – I still don’t get an endorphin high – but I’m not almost passing out either so I’ll count that as a win.
I’ve had problems with asthma the past few years but recently found out some of my coughing is due to silent reflux – basically acid reflux but without all the stomach pain (thankfully!). Instead, it effects your esophagus. After adhering to a fairly strict elimination diet (no high acid foods – tomatoes, onions, garlic, cheese, chocolate, coffee etc) for 3 weeks, my cough is gone and I haven’t needed my inhaler at all. I can start adding in foods to see what my triggers are but I’m really happy with the results.
So anyway – I thought I would share a great recipe that fit my GERD diet but is still delicious. I’ve used this recipe for years to start my morning right & even for a quick dinner.
HIGH OCTANE PANCAKES
1/3 C plus 1 tablespoon all-purpose flour
1/4 C quick-cooking oats
3 tablespoon toasted wheat germ
2 teaspoons sugar
1 1/4 teaspoons baking powder
1/8 teaspoon salt
2/3 cup fat-free milk
1/4 C fat-free plain yogurt (*see note)
1 tablespoon canola oil
In a bowl, combine first 6 ingredients ( flour – salt). In another bowl combine milk, yogurt and oil. Mix into dry ingredients until moistened (*see note).
Pour 1/3 C batter onto hot griddle/pan, using non stick cooking spray. Turn when bubbles form around the edges and top of pancake. Cook second side until golden brown.
Makes 4 pancakes
~ I use Greek yogurt for more flavor and thickness – sometimes I also use vanilla flavor instead of plain.
~ The batter for these pancakes is very thin. I add about 1 tablespoon more of flour than the recipe calls for so you might have to paly around with it at first. Mix it and let it sit for a few minutes and it thickens up some. You could probably also use less liquid – but I haven’t tried that.