Sunday

Paleo Muffins

Not having bread-like food after a lifetime of eating it can be difficult.
We worked on this biscuit recipe from Food Renegade a little and got something we both enjoyed.

Paleo Muffins
- 1 cup almond flour/meal (overflowing)
- 4 egg whites (we use jumbo eggs)
- 1/3 cup grass-fed butter (Kerrygold) = 5 & 1/3 tablespoons
- 1 teaspoon baking powder
- 1/2 teaspoon salt

1. Preheat oven to 350.
2. Beat egg whites with a hand mixer until they were frothy (less than a minute)
3. Cut the butter into pea-sized pieces and combine with the almond meal until pieces of butter are covered in meal.
4. Add egg whites, baking powder and salt to butter/flour, then mix with hand mixer until the flour has combined with egg whites (less than a minute)
4. Butter a six-muffin tin and distribute batter equally.
5. Bake 15 minutes (until toothpick goes in and out cleanly).
6. Let cool for at least five minutes.
7. If necessary, use the edge of a butter knife to gently separate muffins from tin.

We have used these with bacon and eggs and also for orange marmalade. Delicious.

Saturday

Thursday - Ramping up the circuit

My workout partner's second day back from a rib injury, so we expanded the circuit.

Treadmill - 220 yd run @ 7.5 mph
Hand-release Pushups x 15
Machine Close-grip Pullups x 10 @ -190#
Deadlift x 5 @ 155#
Machine Crunches x 50 @ 50#

Treadmill - 220 yd run @ 7.5 mph
Hand-release Pushups x 15
Machine Close-grip Pullups x 10 @ -190#
Deadlift x 5 @ 155#
Machine Twists x 25/25 @ 30#

Treadmill - 220 yd run @ 7.5 mph
Hand-release Pushups x 15
Machine Close-grip Pullups x 10 @ -190#
Deadlift x 5 @ 155#
Plank x 60 sec

The run is getting easier. May increase the speed or distance.

The fifteen sets weren't bad. Will do more as Rich gets better.

I like working in the deadlift.
You can feel that it is a true full-body strength-building exercise.

The chronic/nagging injury to my right psoas muscle (hip girdle) bothers me during the day, but when I exercise the pain completely fades. Odd how that works.

Total weight down: 88 pounds.

Tuesday

Rib Rehab

My workout partner returned from his rib injury Monday, so we did what I thought might be an easy day.

Walking hand release burpees x 10
Swiss ball crunches x 20
Bent dumbbell rows x 20 @ 15# each

Walking hand release burpees x 10
Swiss ball crunches x 20
Bent dumbbell rows x 20 @ 15# each

Walking hand release burpees x 10
Swiss ball crunches x 20
Bent dumbbell rows x 20 @ 15# each

Walking hand release burpees x 10
Swiss ball crunches x 20
Bent dumbbell rows x 20 @ 15# each

The burpee is simply exhausting - just the way we like it.