Protein Packed Pancakes!

Here's a GREAT recipe for some pancakes we came up with that are healthy too!  Here's what you will need:

2 whole eggs
2 egg whites
1 cup quick oats
1 1/2 scoops (45gr) of vanilla or unflavored Whey protein
1 Tbs olive oil
1 Tbs cinnamon (or to taste)
1 tsp vanilla extract
1/2 tsp stevia
1 tsp baking powder

Spray pan with non-stick cooking spray and heat.  In a blender add the oats and chop them up until they are close to a powder in consistency.  Add eggs, whey, cinnamon, vanilla extract, stevia, olive oil baking powder.  If the consistency is too thick you can thin it with a little water or skim milk until it's pour-able.  Pour onto pan in 4 to 5 inch diameter size and cook.  Makes about eight 4 to 5 inch pancakes.  Finish off with some spray butter, sugar free syrup or better yet...add some berries or bananas on top!

Nutrition breakdown is as follows per pancake:

Calories: 95
Fat: 3.7gr
Sat Fat:  .75gr
Poly Fat:  .6gr
Mono Fat:  2gr
Carbs:  7.1gr
Fiber: 1gr
Protein:  8.4gr

Workout 1-19-12

Great Workout! Legs today for me! PB'd on squats with 245lbs @ 6 reps on my 4th set and PB'd on close leg press with 500lbs @ 6 reps! Ann meanwhile blasted 45lb DB Incline Presses, PB'd on the Pec Deck with 140Lbs at 8 reps and Pb'd with Decline Bench on the Smith Machine with 90lbs at 8 reps! Way to Go Babe!

"Loaded" Quesadillas!

Ok, here's one of FAVORITES!

You will need:

Some "healthy" quesadilla tortillas.  Look at the fat, fiber, protein contents.  Anything with high fiber, flax seed, whole wheat, etc can work.  We also REALLY like a product called Joseph Lavish's which is at most Walmarts.

1.  Cut up a couple tomatoes, onions and sweet peppers (yellow, orange and red).  Put in bowls off to the side.
2.  Grill some chicken breasts and use about 5 oz per Quesadilla/Lavish.  Cut up into small bite size pieces.
3.  Baby Spinach
4.  Cummin and Chilli powder
5.  Shredded Kraft Fat Free Cheddar Cheese or Shredded Mozzarella.

In a skillet (we love and use cast iron skillets), spray with cooking spray and put a couple teaspoons of olive oil in the pan. On an electric stove we put the temp to about 5.  Before the pan gets too hot, take your Quesadilla/Lavish and run it over the olive oil, coating the bottom so it will brown.  On one half of the Lavish/Quesadilla, put the cut up Chicken Breast then sprinkle the cummin and chilli powder over it.  Add Tomatoes, onions, peppers, then about a cup of the spinach.  Finish off with about 1/2 cup of the shredded cheese.  Fold the unused half to cover the ingredients.  After a few minutes you will need to turn the quesadilla over to brown the other side and get the cheese to melt.  If some of the ingredients spill out, that's ok.  Once the second side is browned, carefully put it onto a plate.  If any of the ingredients spilled out now would be the time to scoop them out of the pan and put them back into the quesadilla.  Let it sit a couple minutes to firm up and serve!  This is a healthy meal complete with good carbs (whole wheat quesadilla/lavish), protein (chicken) and vegetables.  The fats you get are good fats and from the olive oil, chicken breast and little in the shells if you use something with flax seed for instance.  Everyone we have made this for absolutely loves it!

Ann

Close grip Lat Pulldowns

Had a very good workout and was able to go up in weight.  I still need to get my lats a lot larger if I have any chance of doing well in a competition.....

Barriers broke through!

FINALLY!!!  My incline dumbbell presses were stagnant over the last few weeks and I felt like I hit a wall.  Finally today I broke that barrier and was able to get to 65 pounds for 8 reps.  Whew!!!  BIG sigh of relief!  On another note Ann has been kicking butt personal besting on everything from leg presses to Pec Deck and is now up to 45 pound incline dumbbell presses for 8 reps!

Chris

Squats!

Well, thought we'd post part of what we do on a "Leg Workout" day.  Some consider it the "King" of all leg exercises.  If you have a bad back or shot knees this may not be the best exercise for you and instead a seated leg press could suffice, although not as good.  

Does stretching before running prevent injury or improve performance?

Actually, it can slow you down!  Why?  "Static Stretching" is believed to elongate muscle fibers causing a neuromuscular inhibitory response according to Malachy McHugh, director of research for the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City.  Static stretching triggers a protective counter response in the nervous system and this tightens the muscles to prevent from over stretching them.  In experiments, static stretching temporarily decreased strength by up to 30% and can last up to 30 minutes.  Also in large scale studies, static stretching did not reduce common injuries such as knee pain and Achilles Tendinitis.

There also has been debate as to what is (if any) the best way to warm up your muscles prior to running.  If you still feel the need to do a "warm up" prior to running, "dynamic stretching" may be your best option.  This type of movement incorporates a wide range of body movements and doesn't stress tissue fibers causing your nervous system to use the protective counter response spoke of prior.  Here are some examples of dynamic stretches.

http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html

Chris