Day 129 - Wild and Free excercise challenege

Meal 1: (6:30 AM - BREAKFAST) 
Mushroom spinach fritter with 1 slice of toast

Ingredients:

• 1 cup Egg Substitute such as Eggbeaters
• 3 medium mushrooms thinly sliced
• 2 cups fresh spinach
• 1/4 cup nonfat milk 
• 1/2 teaspoon garlic powder
• 1/2 cup frozen broccoli 
• 1 small onion thinly sliced
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1/4 cup reduced fat feta cheese

Directions:

1. Preheat broiler

2. In a medium bowl, whisk Eggbeaters, salt, pepper, feta cheese and milk. Set aside

3. Spray medium skillet with and ovenproof handle with nonstick cooking spray and heat pan over medium heat

4. Add spinach, mushrooms, onions and broccoli and cook until the vegetables are tende

5. Add Eggbeaters mixture and reduce heat to low. Cover skillet with lid and cook for 12 minutes or till bottom of frittatat is set (top should still be slightly moist). Remove lid from skillet

6. Place skillet under broiler and broil for 2 minutes (or till top is set but not browned. Cut into wedges

Post workout: (9:30 AM)

Baked banana bread protein pancake

Ingredients

• 1/4 cup oat flour 
• 1/2 scoop t Vanilla Whey Protein
• 1/4 cup liquid egg white
• 1/3 cup almond milk
• 1/4 tsp baking powder
• Pinch Sea Salt
• 1/2 banana, sliced
• 1/4 tsp cinnamon
• 1 TBS Banana cream pudding mix
• 1 Stevia packet
• 1/2 tsp vanilla extract
• 4 halved walnuts, finely chopped
• 3 cashews
• Walden farms strawberry syrup
• Hazelnut syrup
• 2 tsp Almond butter

Directions

1. Mix all of your ingredients together till blended well. Preheat oven to 400 degrees and lightly spray with Pam Olive Oil spray. Before baking sprinkle cinnamon and sugar on top. When finished top with hazelnut syrup and strawberry syrup, walnuts and cashews and a little bit of almond butter.

Meal 2: (12:30 AM - LUNCH) *make meringue at 2:30*

Slim pick cheese-less chicken cordon blue

1/2 cup steamed broccoli

1 cup clean mashed potatoes

Ingredients:

• (2) 6 oz. raw boneless, skinless chicken breast
• 6 slices protien pepperoni
• 2 olives
• ½ tsp of each seasoning: thyme, paprika, garlic powder, salt, black pepper
• Cooking Spray
• Toothpicks 
• Worcestershire sauce

Directions:

1. Preheat oven to 350 degrees F.
2. Coat a baking dish with cooking spray.
3. Put all seasonings in a small Ziploc bag and shake to combine mixture.
4. On a cutting board, pound chicken breasts to approximately 1/4 inch thickness. Sprinkle both sides of each breast with the seasoning mixture (save a small portion to use later).
5. Roll up each breast tightly with pepperoni , olives, and Worcestershire sauce and secure with a toothpick.
6. Place in baking dish, and lightly coat the chicken with cooking spray.
7. Sprinkle chicken evenly with remaining seasoning mixture.
8. Bake for 30-35 minutes, or until chicken is no longer pink.

Clean mashed potatoes: I subed the olive oil for i can't believe it's not butter and almond milk
Ingredients:

• 1 large head cauliflower
• 3 garlic cloves
• 1/3 cup fresh herbs (chives and basil both work particularly well)
• Sea Salt
• Fresh Ground Pepper
• ½ Cup Onion
• 2 Tbsp Olive Oil

Directions:

1. Chop cauliflower into smaller chunks – about bite-size pieces works well.
2. Peel garlic cloves and cut in half, lengthwise. Chop onion into slices.
3. Steam cauliflower, garlic and onion for 15 minutes, or until cauliflower and garlic are tender enough for a fork to easily pass through.
4. Combine steamed cauliflower, garlic, onion, olive oil, fresh herbs, pepper, and sea salt in a food processor and blend until everything comes together into a mashed potato-like consistency. I like mine whipped.
5. Top with a little pepper for looks and enjoy your guilt free whipped potatoes.

Meal 3: (3:30 PM)
2.5-3 oz Slim chicken [left overs]
1/2 cup Cauliflower [left overs]
4 oz. sweet potato
1 badway muffin [for extra protein]

Meal 4: (6:00 PM - DINNER)
Went to celebration station :)
Triple chocolate peanut butter shake



Oh no, there's vermin on the cocoa.  Naw, it's my cat, Samantha's toy rat from the world famous Heather.

• Chocolate Protein powder 1 scoop
• 1/2 to 1 T Peanut butter
• Peanut butter flavored FrankenSyrup if desired (Sugar free- like Torani or DaVinci) (or if you don't want a chemical festival, use a splash of almond extract)
• Dark cocoa powder- 2 tsp
• Dash stevia
• Xanthan and Guar gums to desired thickness
• Sprinkle chipotle powder
• Instant Coffee 2 tsp (oops, forgot to put it in the photo!)

Meal 4: (9:30 PM)
5 egg whites with spinach and onion
1 tablespoon peanut butter

Wild and Free Exercise Challenge

Instructions:
Your goal is to complete 10 rounds of
25 Sandbag Swings on each arm
100 High Knees with Jump Rope
…as fast as possible. My time for this workout was 26 minutes and 11 seconds. My sandbag normaly weighs about 30lbs (or little bit more) but I did take about 5 lbs of the garden stones out for this challenge. Watch the video above to see how to do both exercises with proper form.

My score: 32:44