Friday is here! Funny how a lot of comments on my injuriversary post from yesterday were about how it couldn’t be a year. Just doesn’t seem like a year because of how much I babbled about the injury over the course of the last year.
| Exercise | Set/rep/weight | Muscle worked |
| Split-legged squat | 3 sets of 10 at 55# | Lower Body |
| Dumbbell 2-point row | 3 sets of 12 at 20# | Back |
| Incline Chest Fly | 3 sets of 12 with 10# DBs (20# total) | Chest |
| Captain Chair | 3 sets of 10 | Core |
| Good Mornings | 3 sets 10 with 55# bar | Hammies and low back |
| Arnold Press | 3 sets of 12 with 10# DBs (20# total) | Shoulders |
| Seated calf raise | 3 sets of 12 at 140# | Calves |
| Low Back Extension | 3 sets 15 at 80# bar | Low back |
I kept it easy today because we are long riding tomorrow! I came back home for Friday Oat Day.
I followed the Nourishing Traditions grain soaking technique last night.
Of course, I split this by 4 for one serving. I have soaked in plain water overnight, but this method calls for acidulated water to help break down phytic acid that occurs in grains and can make them harder to digest. I used buttermilk.
So it was 40 grams of oats, 1/4 cup of water and 1.5 teaspoons of buttermilk.
Nighty night oats! I left them on the counter overnight (covered – no cat hair please).
This morning, the oats were quite soft.
I then cooked them up. They actually didn’t seem to cook much quicker (not like soaking steel cuts).
I added pumpkin and egg whites as usual (topped with coconut butter and honey). The texture is super porridge-like. Quite interesting. The bowl was huge, too. It is amazing how much liquid oats can soak up. I don’t know as this is really worth it for rolled oats, but I will be doing this with steel cut oats. I didn’t not taste any buttermilk, btw. I think there just isn’t enough to alter the taste.
Slacker cat alert!
Looks like I should rename her Hangover Cat who has just returned from a catnip bender 
Busy day of work today, which is always good. I stopped for lunch break with a coconut flour biscuit topped with chicken and BBQ.
Plums are very good right now!
I had an afternoon latte paired with the last of the chocolate crisps. Booo….
Need to petition Trader Joes to open up a shop up here in Tiny Town.
Dinner called and I answered with a pork burger plus a nice pear. More carbs today because of long ride tomorrow. Yes, a cupcake ride tomorrow, hopefully. 😀
I spent time cleaning out the garden bed tonight. More things are peeking out including my sedum and more tulips. Blooms by Easter, maybe? I totally forgot what I planted last year for bulbs. I do that every year and have to try to find my packing list to see what I bought. I am pretty sure I got some daffodils. It’s kind of fun not knowing, though.
We were going to walk up the street for ice cream, but it is a little chilly and I changed my mind. Guess that means coffee instead!
Have a great weekend. We are planning lots of biking, so Sunday will have a ton of that in the post!
I soaked Bob’s Red Mill pearled barley in water for several days and then made “risotto” out of them…WONDERFUL. They cooked up so creamy and not nearly as long as without soaking. Homemade buttermilk is so easy, just take 1 cup of milk warmed slightly and 1 tablespoon of lemon juice and let sit at room temp for a few minutes. Voila, buttermilk ready for a variety of uses. I used it in homemade honey oatmeal bread this morning.
OK – LOVE THE PIXIE PIC – LOVE!!!! Still think you could do a Pixie blog! 😉
I was going to ask you about the soaking & if the taste was that much better with the oats but you seemed to say that the steel cut ones do taste better ….
Have a wonderful bike ride weekend Lori AND cupcake or two!!! I will be having cookies!
Enjoy your bike ride tomorrow – so glad you are getting your first cupcake ride of the season in!!!
Awww, Pixie. So cute.
Safe and happy riding! Enjoy your cupcakes!
I have started soaking my oats on a regular basis. My oatmeal breakfast is my favorite meal of the day. Have a great “cupcake ride.” I can’t wait to get my bike out–thinking it may be time for a new one! Love the photo of Pixie!
Can’t wait to see pics of the first cupcake ride of 2011! Enjoy your ride today.
I never eat oats, I actually don’t like them.
And seeing the plums reminds me I need to buy some too soon, now is the season to buy them.
I thought that said you were planning a ton of *baking*, and I wondered if that was a good idea. 🙂 BIKING, on the other hand, is an excellent idea! Too windy here, unless I want to ride round and round the cove, so I’ve been doing yard work for exercise.
Your cat cracks me up. Love the picture! What is a split legged squat? As I have said before I am always looking for new lower body exercises. Hope you had a great ride today. Have a super week!
Rachael – a split legged squat is pretty much a stationary lunge up and down with the barbell on your back. Good for balance and lower body. I do these in the squat cage for safety.
Hi Lori!!
It was great to see you and John for your first cupcake trek of the season. We’ve missed you. Thanks for stopping in and sharing a little of The Lab on your blog! I always love reading your commentary.