Stop Stressing and Have a Walnut

Yesterday was a great day. I just felt inspired, encouraged, and in a good mood all around. (By the way, I think I took my longest shower ever yesterday after getting back hot waterWinking smile)

However, after my strength training workout yesterday afternoon, I felt a bit off. I only did about 30 minutes, but it included lots of cardio bursts like plank jumps and mountain climbers. I cut it off early because I could tell my body was letting me know it needed some rest. I’m guessing I over did it with my interval run after a day of hauling buckets of water up the stairs.

An easy dinner certainly helped! Open-mouthed smile


Protein pancakes + scrambled eggs! I used 3 eggs + 3 egg whites for both Shane and my portions. And I added cheese at the end to mix in the eggs.


And you can see Shane also had a cinnamon roll Winking smile 

Where’s the pancake syrup?


Here it is!

I don’t like having syrup with pancakes, usually, but I know Shane does, and we were all out! So I made a simple Blueberry syrup by blending 2 cups of fresh blueberries in the Vitamix, and bringing it to a boil with the juice of half a lemon in a sauce pan. Then I added about 3 tbsp of sugar and let it simmer for about 5 minutes before cooling. It made the best sauce ever!

It was a yummy dinner, but my tummy was ready for more a couple hours later, so I decided to have a healthy cookie bowl I had saved in the fridge.


Tonight’s flavor? Honey walnut!


Now this hit the spot Winking smile

Where are my veggies? Sadly, I was too much in a rush to have them yesterday, so this morning I’m starting my day with them!


Green smoothie in the morning makes for a healthy way to start out the day! After training a client this morning, I blended up this beauty of the basics – spinach, almond milk, 1 frozen, chopped banana, a bit of protein powder, and ice.


All right, friends, I’m off to go work in the office!

Walnut Wonders

The next time you feel overwhelmed after looking at a schedule that requires to be in two places at the same time, close your lap top, take a deep breath, and have a nutty snack. A Penn State research study recently showed people who eat a diet rich in walnuts or walnut oil may be able to handle the physical effects of stress on the body better than those without.


They also found that eating walnuts or walnut oil can lower both resting blood pressure and blood pressure responses to stress conducted in a laboratory study. But remember, a diet rich in walnuts doesn’t mean you should eat walnuts at every meal! The nutritious power houses are still high in calories and fat, so a diet rich in walnuts is still conducive to eating them in moderation.

Source: Tasty Tidbits, IDEA Fitness Journal, January 2011. Sandy Todd Webster, pg 69.

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  1. My green smoothies never look that vibrant..same ingredients, don’t know what the deal is!

  2. I’m quite glad you provided this information on walnuts! Although I have come a long way, I am still somewhat uncomfortable eating fats even though I know how necessary and healthy they are for you, and here’s even more evidence! Thank you for this reminder :)

  3. I love walnuts! Thanks for the info!
    I had a green smoothie this morning too. First one in months and it was DELISH!

  4. Great that your water heater is fixed. I am still planning on making that bowl…

  5. With the warm weather rolling in, I think all of us are craving smoothies. I made some green smoothie last night for dinner and today for breakfast :)

  6. Homemade fruit syrup is my fav!! It’s so much tastier than maple!

  7. Thanks for the walnut tip! I will definitely invest in some, the next time they’re on sale. :)

  8. I just might start eating walnuts by the bagful. Or perhaps I need to make some healthy cookie bowls! I could use the stress-fighting effects. Thanks for the tip!

  9. How do you make your protein pancakes? Will you share that recipe?

    • I meant to say please :)

      • Oh, sure! I’ve been meaning to post it, but in the meantime, here it is (serves one):

        1/4 c. whole wheat flour
        1 scoop protein powder
        1/4 tsp baking soda
        1/4 tsp salt
        1 tsp cinnamon
        stevia to taste (just a wee bit)

        1 egg white + half a yolk (I actually split the yolk, lol, but I’m sure you could either do the whole egg or just the white)
        1/4 c. almond milk or skim milk
        1 tbsp canola oil
        1 tsp vanilla extract

        Mix the dry ingredients in a medium bowl and the wet in a small bowl. Add the wet to the dry and mix until just combined. Let sit for a couple minutes, and then cook on a hot griddle!

  10. That cookie bowl looks fantastic! I’m a fan of anything called a cookie that doubles as an acceptable breakfast. :)

  11. Love the idea of making your own blueberry syrup! I will have to try that.

    My green monsters never look so green. I always see them on other blogs and they are so green like yours! Did you put a ton of spinach into it?


  1. […] and my usual topping, but added in a little somthin’ somethin’ to the topping. Remember the blueberry syrup I made last […]

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