Wednesday May 23 Cardio & Cafe

Last night it rained very heavy.  It was a wall of water.

After the ISO audit (we passed with not even minor issues) I waited until the end of the work day , went home...and went to bed at 6:30... was asleep before 7 pm and did not wake up, not even to use the bathroom until 5 am.  I guess I really needed the sleep.  My cat was happy when I woke up. I had to pet her an love her... lol.. she is so funny when she demands attention... in a cute way...
It is dark and gloomy.
Since I gained 5-7 lbs on my quest bar diet (live and learn) I do need to start working out to get rid of it. And I am dealing with carbs withdraw... at least I know why I had been crashing lately. 

And find new "foods" to eat.. I baked protein muffins this morning. Since I was up early anyway...

eats:
coffee + coconut milk
2 protein muffins
more coffee... vitamins
pork skins (snack)
meatloaf with veggies
pork roast

snacks: (maybe)
yogurt with proteins and flax
protein cake
sunflower seeds

prebreakfast; protein shake
breakfast: coffee
apple with 1/2c eggface recipe ricotta
lunch; 1 taco
snack 2 small slices of cheese and pepperioni
4 strawberries
1/4 of a slice of pizza
dinner; maybe just a proteni shake since i ate like crap


im hungery as a damn hippo today.......

how do u make your protein muffins?

There are a lot of recipes out there...
I use some from the egg face page
http://theworldaccordingtoeggface.blogspot.com/

or this page.

http://www.emilyzaler.com/ezrecipeoftheweek.htm

I made them so many times and now it is kind off:
put things together and check - I do taste the batter.
some days they are better - some days - not so much - but I make batch of 12 at a time - so even if they are not the best, I still eat them for protein.

this morning I did:

1 egg
1/2 cup egg whites
stevia (or other sweetener) - 1 tsp (liquid - very sweet)

2 scoops protein powder (had ATW peach and cream)
1/4 cup flax meal
1/4 cup oatmeal
1/4 cup coconut flour (but can use more oatmeal - I just had coconut flour)
1 tsp baking powder _ pinch of salt (or not if you avoid salt)

1/2 cup sliced almonds *I used 1/4 cup almond and 1/4 cup coconut flakes)
1 tbs raisins

Mix the eggs with sweetener
mix the next 5 dry ingrediets.
If too dry - dense add more eggs or little bit milk or water.  That's when I do the tasting. If not sweet enough - add more sweeteners. Once it is baked - it will be bland

Once things will mixed - add the nuts and raisins (can use blueberries) . 
bake 10 min in  350 or until hard on top.

Remove.  cool. eat.

You can skip raisins.. I like one -2 per muffin. adds a bit of "treat"... lol..
This is recipe modified from the Emizy Z - site. "EZ Whey Blueberry Almond Flax Muffins: - wednesday may 16..  . When I make one that she gave - it was too dense. And a bit too much oatmeal for me.