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!
