{Guest Post} Women’s healthy lunch preparation

Modern day life has adopted many life style changes of which a good number is unhealthy. People are caught in a mad rush where they do not have time for preparing healthy food at home. Working parents resort to food from restaurants very often and their children naturally choose to eat easily available fast food. Junk food which is laced with synthetic colors and preservatives are high on calories. Such food only has adverse effects on human system and our health. Instead of grabbing the unhealthy food and spoiling our health we had better be cautious about the food we eat. There are other easy and healthy methods of preparing healthy food. Let us have a look at women’s healthy lunch preparation ideas.  

Dolmas wrap is a healthy Middle Eastern item for lunch which is full of dolmas and vegetables. It can be taken to work place if the components are packed separately. 

The ingredients required are;

•  ½ cup shredded romaine lettuce,
•  ¼ cup chopped cucumber, 
• ¼ cup chopped tomato, 
• ¼ cup low-fat plain yogurt, 
• a tablespoon crumbles of feta cheese, 
• 1/8 tea spoon garlic powder, 
• 1 whole-wheat lavash or whole wheat wrap 
• 3 prepared dolmas

Lettuce, cucumber, tomato, yogurt, cheese and garlic powder should be mixed in a bowl. The yogurt-lettuce mixture should be spread on the lavash, topped with dolmas and rolled. Lettuce- yogurt blend can be refrigerated up to one day.  

This Middle Eastern item contains 384 calories per serving. The calories are – 4 g fat, 12 mg cholesterol, 66g carbohydrates, 664 mg sodium, 15g protein, 9 g fiber and 360 mg potassium. It is also rich with vitamins A, C and calcium. We should have balanced food for maintaining our absolute physical health. The food we eat provides our body with essential nutrition: fluid, amino acids from protein, vitamins, minerals, essential fatty acids and adequate calories. Leafy vegetables, pulses, fresh fruits, dry fruits, dairy products etc. must be included in our diet.  A healthy diet supports the energy needs of the body, helps in removing toxins from the body from time to time and safeguards our body metabolism. We should eat roughly the similar amount of calories that our body is using. Excessive calories harm the rhythm of the body and our health.  

Author Bio:   

I am freelance writer. My name is Thomas. I have liked to sacrifice my knowledge and my experience to entire younger’s. I wrote more articles and assignment for the developing the students careers. I have loved my profession. Recently I am working at the scholarship essay writing service. I have written the more scholarship essays also. I will publish the article topic is “Women’s healthy lunch preparation”. 

Banana Oatmeal Pancake {recipe}

I have been quiet with my weekly blogs and have let the guest posts take over the job in the past few months. Since I started a full time job, I haven’t been able to find the time to blog.  But I am never too busy for fitness. 

So what's been happening in the last few months?

I've started my very first full time job in an accelerator program as an Events & Marketing manager meaning I am involved with events a lot. It is my dream job. I love it when we have events because I am kept busy and I will be power walking from A to B, B to C, etc, throughout the day. That's exercise right there! But when we don't have events I will be sitting down majority of the time. Fortunately, my job is very flexible, I can get out of my desk and go for a walk whenever I want and  they have high desks where I can stand and work which helps a bit I guess. The fact I'm sitting majority of time that forces me to become active and stay motivated to keeping fit. 

Not only have I temporarily stopped blogging, I also stopped going to my spinning classes (last time I went was probably back in May). I went back on Thursday evening and boy I was struggling like hell. I couldn’t do one full turn from flat resistance, I could just about do a half turn. Throughout the lesson the instructor gives us guidance by telling us to keep our RPM to a certain number. Whatever the RPM he said, mine was always way below it. I just could not keep up. My average RPM was 62 and my highest was 135. Nevertheless, good thing I sweated a lot. My top was soaking with my sweat, yuk I know! 

I was surprised I struggled so much though because I have been jumping rope and doing lots intense cross fit exercises. I will write another blog about my recent fitness regime and goals. Anyways, I am about to share a new healthy and simple pancake recipe. 

Banana Oatmeal Pancakes {Recipe}

This morning I made some healthy pancakes. That's something I haven't made in a while too, I used to make healthy pancakes almost every Sunday. 

These pancakes have no added sugar and are high in protein and fibre. The riper the banana the sweeter will the pancakes be. If you prefer them sweeter,  I will suggest adding a couple of dates instead of sugar.  

You will need: (serves 1-2 people)

- I ripe banana

- 1 whole egg (I added an extra egg white for more protein)

- 1/2 cup of rolled out oats

- 1 tsp of cinnamon 

- 1 tsp Madagascar vanilla extract (optional. I add this for some nice aroma)

- 1 tsp baking powder

- 1 tsp bicarbonate of soda

Method:

Put all the ingredients into a blender and blend until smooth. If the mixture is too thick, add a bit of milk or water to help it blend. 

Heat the pan with a drop of oil. Pour the batter in and cook each side for about 1.5 minute over

low heat. You won't need to add additional oil for the next few batches if you're using a non-stick pan. 

You can eat the pancake as it is or serve with whatever you like. But to keep it healthy don't opt for butter and syrup ;)  I will suggest: nut butter (my favourite is almond butter), berries, and/or other fruits. 

Thanks for reading. Please share if you liked my recipe and let me know if you do make theses banana oatmeal pancakes :)

{Guest Post} 5 foods that keep you healthy and young

Many people these days prefer looking young and instead of using the anti-ageing creams available in the market the following foods can help fight the age related complications and enable one stay healthy and looking young.

1. Kidney beans — these contain high levels of potassium and fiber which help lower the levels of cholesterol hence reducing risks to any heart disease, more so they contain high levels of proteins that keep the body healthy.

2. Blueberries — these contain high level of Vitamin C which eases blood circulation in the human body and they are also rich in minerals that control the ageing process and hence help in keeping the human body looking young and healthy. They also contain flavonoid- a compound that helps to boost human memory.

3. Avocado — these contain high levels of Vitamin E which is an excellent antioxidant and prevents collagen from damage, they also help in nourishment of the skin through regeneration of skin cells giving the skin a fresh look with a more youthful complexion and finally they help in keeping the heart healthy and maintaining the eyesight as one ages.

4. Red grapes — these are used to produce red wine and scientists have proved that moderate consumption of alcohol mostly red wine protects the human body against diabetes, heart diseases and loss of memory that is related to old age, more so red grapes contain a compound known as resveratrol which is an antioxidant that prevents the human body from ageing and helps to keep it healthy. The compound resveratrol is an anti-inflammatory that helps to keep the skin looking good and also offers protection against UV radiation hence protection against skin cancer that in most cases is caused by UV radiations.

5. Salmon — these contain Omega-3 fats that on top of nourishing the skin they prevent it from drying and ageing and therefore the skin is not prone to dryness and wrinkles. These Omega-3 fats help to improve flexibility of the skin and its ability to repair. Salmon also contains a compound known as astaxanthin- an antioxidant that prevents the human body from ageing and offers protection against heart diseases and cancer. European Health Insurance Card refers to a free card that gives one access to necessary medical care provided by the state in the course of a temporary stay in one of the European countries. The medical care is provided under similar conditions and at equal cost with the people insured in the country. This card is usually issued by the holders national health insurance provider and it doesn't provide protection against personal health care or other costs such as lost property or the
return flight and therefore it does not serve as an alternative to travel insurance, more so this card does not cater for the costs incurred when one is travelling for the purpose of getting medical treatment and lastly it's not a guarantee to free health care since each country's system of health care is different and free medical services in the home country may have to be obtained at a cost in another country.

This is a guest post by Kristy Jones who lives in Liverpool and is an avid writer and blogger. Her areas of interest are food, reviews (Book/Movie), Travel, Fashion,Lifestyle and fitness. She works as a guest blogger on her chosen areas of interest and currently writes on behalf of European Health Card .

{Guest Post} Subtle ways to change your diet for your wedding- Part 2

This is part 2 of  Subtle ways to change your diet for your wedding. If you would like you to read the first part of this guest post click here. I would like to thank Kristi Charter for taking the time to write this informative guest post for my blog. 

Making the Right Choices

To ensure you stick to your healthy eating plan, you will need to change your mind frame and begin making the right choices. Saying this is one thing, but actually going through with it is another. So in order to change the way you make decisions about food you should start by focusing on the cooking methods you use. Sometimes getting results can be as simple as continuing to eat the same food but altering the way you cook it. This means less frying and more baking and grilling. When it comes to cooking your food, you should also invest in quality non-stick frying pans so that there is no need to cook with oil or butter.

Increasing your nutritional knowledge and familiarising yourself with product labels is the next step.  Products labelled as ‘low in fat’, ‘99% fat free’ or ‘light’ are not necessarily the healthiest option. In some cases if a product is lower in fat it will consequently be higher in sugars or sodium.

When reading product labels you should also be aware of the calorie trick that can often fool consumers. Most people will read the number of calories on a label and assume that’s the total number of calories for the entire packet, however it might only be a proportion of the calories in the packet. To ensure you are not fooled you will need to take note of the calories per serving and how many servings there are in the product you are about to consume.

The biggest challenge you might be confronted with is what to eat when you are out to dinner. Your eating plan shouldn’t control your social life however you shouldn’t use dining out as an excuse to throw all your hard work out the window either. Simple, easy tricks you can implement when out to dinner might be asking your waiter to hold the sauce or ask for the sauce to be presented on the side in a dish rather than drizzled all over the top. This will help cut calories from your meal. Another calorie cutting trick when you do have the option is to always order a side salad or vegetables instead of fries.

Also be wary of ordering salads, while you might think it’s a great idea more often than not the dressing on your salad can be just as harmful as eating the fries.  Opting for lower calorie options or foods that pack a nutritional punch is also wise.  For example try ordering fish instead of steak. 

Monitoring Your Fluid Intake 

Three essential words to changing your diet for the better are: drink more water. It couldn’t be any simpler.  The health benefits associated with drinking more water goes without saying, however the dietary benefits may not be as obvious. Drinking a glass of water before and while you eat a meal will help prevent you from over indulging. Our thirst can also sometimes get confused with hunger, so to ensure you are not just thirsty when you find your mind wandering to what you can eat you should drink a glass of water and wait 10 minutes before you decide if you are actually hungry. Drinking plenty of water also ensures your bowels continue to function normally, something very important when watching your weight.

You should avoid soft drink as much as possible and keep in mind that juices are just as high in sugar.

If you struggle to drink water and need flavour try adding lemon or mint to your water. Alternatively you might like to try ‘diet’ or ‘sugar free’ cordials.  Aside from water you should also be adding green tea to your daily fluid intake. Green tea is packed with antioxidants and is also credited as being a ‘fat fighter’ to help aid in weight loss. 

While these are some truly helpful dietary tricks that you can easily incorporate into your eating habits, combining a healthy eating plan with regular exercise and sticking to it is the only way to truly see results and have you glowing on your special day.  

Author Bio:

‘Kristi Charter is an experienced freelance writer with a breadth of knowledge across an array of subjects. Captivated by the wedding industry, Kristi regularly blogs for Wedding Invitations Perth.’ 

 http://giantinvitations.com.au/page/wedding-invitations-perth

The Advantages of Making Smoothies

We are seeing a rising trend in drinking juice and/or smoothie for aiding weight loss and for other health reasons. In today's post I want to talk about the advantages that I find in drinking smoothies.

I must say the word "Smoothie" is definitely being over hyped and people tend to associate smoothies with a healthy diet and lifestyle. However, there are good smoothies and bad smoothies. In my opinion bad ones are those that contain chemical ingredients like additives, preservatives and other ingredients that is not the real fruit or vegetable; some smoothies are made from purée.  Good ones shouldn't contain these and should only contain raw fruits and/or vegetables, water, milk (non-diary or diary), natural fresh juice, and other natural ingredients. If I was to add juice into my smoothies, I would use the juice I made myself. For example, I would squeeze my own orange juice. Yes, it's time consuming therefore I only use juice when I have plenty of time. Also, some smoothies contain high levels of added sugar which doesn't make it healthy. Fruits naturally contain sugar and some smoothies that you buy contain added syrup/sugar.

I started drinking and making my own smoothies three years ago and I still have them daily. I have become more creative with them as I get a lot of inspirations from the healthy food related accounts on Instagram. Anyways, moving on to the advantages of smoothies.

Advantage 1 & 2- Quick & Highly Nutritious Breakfast

Me and my smoothie on the go

Many people skip breakfast either because they don't have time in the morning or they are trying to lose weight. If its the latter, I can go on all day moaning at you about it. All I will say for now is that you are making a massive mistake! If it's the first one, then smoothie can be a solution. You can drink the smoothie on your way to work. The process of making a smoothie still requires a bit of time, so maybe make it before going to bed and keep it chilled. I prefer my smoothies fresh so I always make time for it in the morning, but I wash my vegetables and fruits the night before. That does make a different, every minute counts right?

Breakfast is the most important meal of the day so you want to make it as nutritious as possible as your body will absorb the nutrients more effectively on an empty stomach. So add about 3-5 or more ingredients into your smoothie to charge your body before lunch.

I always put lots of ingredients in my smoothie. That doesn't mean I drink 2- 3 glasses of smoothies, my smoothie usually is about 500 ml. I tend to add a lot of so called "superfood" with some other fresh fruits and vegetables and sometimes nut butter. The superfood includes baobab powder, maca powder, hemp protein powder, spirulina, chia seeds, sunflower seeds, pumpkin seeds,gojiberries, etc.

Advantage 3- Feel fuller (than juice)
Smoothie contains all the bits which are the necessary fibers that your body needs for good digestion and makes you feel full. A meal high in fiber keeps you fuller for longer. 

Advantage 4- Sneak in what you don't like

A smoothie is a good for sneaking in anything you don't like, but happens to be good for you. Also a good way to get your children to have more fruits and vegetables. I hate avocado, but it contains so many health benefits so I sneak it into my smoothies every morning. My favourite combination is avocado, banana, almond milk, almond butter, kale and baobab powder. I cannot taste the avocado at all and the smoothie is so delicious. Score!

Sneaky avocado smoothie

For those who avoid avocado because of its high fat content, don't worry! It contains healthy fat known as monounsaturated fat, which speeds your metabolism up, gives you a feeling of fullness, nourishes the skin and joints, soothes the gut and digestive system. Helps burn belly fat!

Turning into a Vegetarian

Hi guys, are you all looking forward to Christmas? I'm looking forward to December because I'm going to Hong Kong for 2 weeks! I get to escape 2 weeks of cold weather.

Going to Hong Kong means I'll be pigging out everyday and lots of carbs. I love the variety of breads and buns that Hong Kong have, I'm so looking forward to it lol. So, I will need to eat extra healthy and clean and get my body into good shape. To do that, I've turned myself into a vegetarian since the start of November- guys are doing Movember but I'm doing "Vegember" lol. Sorry, I know that's a very poor pun.

To be exact, I've been a semi-vegetarian (not sure what's the exact term); no meat but still eat seafood.
I've gone without meat for 3 weeks now and I've got to a point that I'm not even interested in having meat. I still cook meat for my family and boyfriend though because they "need" it.
I've also minimised the amount of white carbs I'm eating, some days I try to avoid them totally. I can feel the difference already. I feel a lot lighter, more energy, haven't been feeling sluggish, and my stomach doesn't bloat after a meal. Just feels great.

...Ok, I have to confess, I did have a bit of meat last week. It wasn't because I couldn't resist but because my boyfriend put a lot of effort into the dinner; he made roast chicken wings and vegetables, boiled white rice and some sauce he created. I only had two wings though. The sauce he made was delicious, he said its a secret recipe.

Below are photos of some of the food I've been having.

Breakfast-  same as what I normally have.

Hot eggy porridge topped with banana, gojiberries, sunflower seeds and linseeds. I've mixed baobab powder into the porridge.

I still have warm lemon water on an empty stomach every morning, my daily green smoothie. Haven't had yoghurt on its own in a while.

Some red and green beans and mung beans porridge that my dad made. I topped with with some sunflower seeds and linseed

This brunch was so yummy! Chocolate flavoured wholemeal pancakes, Chinese turnip cake and scrambled egg whites.

Warm eggy porridge topped with figs, sunflower seeds and some homemade roasted butternut squash seeds.

I haven't had bread for breakfast in ages, this wholemeal bap was so soft. I bought the baps fresh from a bakery warehouse, it was still warm when I got it. I served it with prawn cocktail mayonnaise and pan fried egg white and cheese. 

Lunch and dinners- been having quinoa and butternut squash a lot lately. 

Massive bowl of raw spinach, with 2 boiled eggs, 3 small figs, 2 cooked beetroots, and sprinkled some sunflower seeds.

Quinoa with roast courgettes (zucchinni) and vegetables from beef stew.

Quinoa with sauteed vegetables

Jacket potato topped with quinoa bake, roast butternut squash and melted cheese.

Bulgar wheat with some sauteed shredded courgettes and carrots.

Bulgar wheat with roast butternut squash, boiled romaine lettuce courgettes wrapped in romaine lettuce. Trying to be creative here. 

That's it for now. I'll keep posting my vegetarian meals. I'm loving them!.

Are you a vegetarian? Do you have any good vegetarian recipes you share with me? 

Lean Challenge Complete- The Result?

Hi guys, its the end of my Lean Challenge! I was meant to blog the results two days ago but didn't have the time. Just a recap, two weeks ago I put myself on a Lean Challenge and I wanted to see how much my body can change in that period with more intense workout and cleaner eating (cutting white carbs out). 

Below is a collage I made of my abs Picture on the left is Day 1, stomach is flat but not defined. Middle picture day 8,  the abs are showing a little and the last one was taken yesterday, day 14. Have I achieved my abs goal? Sort of, a little more fat could be lost on the sides. We girls are never satisfied lol. Yes, I like wearing yellow to workout lol.

Here's another collage of my arm. Picture on the left is Day 1 and the right picture is Day 14. Not much of a big difference but the deltoid (the shoulder muscle) is more defined.

Here's me flexing my arm lol. I got some muscles in my arms. Yay!

You know when you hear celebrities saying how they lost weight in as little as 2 weeks or 7 days it sounds almost impossible to shape up so quick. But after my challenge, I believe you can. I think I would have got even better results if I worked out every day and more cardio. It does take a lot of commitment.

What exactly did I do to get more lean?

• Warm lemon water every morning on empty stomach; Warm lemon water is known to help reduce belly fat and detox. After a couple of days drinking it, I felt cleaner and my skin got clearer too.

• Green smoothie every morning: Green smoothie is also good for cleansing your body and improve your digestive system. I used quite a lot of spinach and kale. One of my favourite green smoothie is:

- handful of spinach

- handful of kale

- 1 banana

- 1 cup of pineapple

- 1-2 tbp baobab powder

- 1 cup of milk (any type of milk) or water.

• NO white carbs: I replaced rice with quinoa, bulgar wheat and a mixture brown, wild and black rice, I had wholewheat pasta once but didn't like the texture. Quinoa and bulgar wheat are very good alternatives to rice and plus I've never really been a fan of rice.

• Increase protein intake: This does not mean have protein shake every day, you can if you want. I don't like all those artificial protein powder, I get natural ones like soya, hemp, pea protein powder. The ones the that only contain ingredients that you can pronounce and only has 1-3 ingredients. Other ways of increasing your protein intake are the food you eat. As mentioned I had quinoa and bulgar wheat more often, these are high in protein. I also had 2 eggs every other morning, that's pure protein. I added baobab powder to all my smoothies as they are a rich source of protein as well. Then there are also nuts, seeds, diary and tofu.

• Increase fiber intake: More green leaf vegetables. 

• Workout a least 5 times week- cardio PLUS weight training: I used to work out 3 times a week and only did 45 minutes of cardio once a week, the rest was just weight training. This time I went running in the park more often and I found that running on hard ground works your abs more than running on the treadmill. 

I definitely have lost some belly fat. A few weeks ago, when I sat down and sucked my stomach in I could feel the belly fold but now it doesn't fold. Lol.

Below is a selfie I took in Jane Norman. lol. I bought this dress as a birthday gift for myself. Ladies, don't be afraid of lifting weights. You won't bulk up, lifting weights actually help you burn fat. I mean, do I look bulky to you? I've been lifting weights for almost 2 years now.

It's the end of the challenge but doesn't mean I'm going to eat all white carbs again and work out less...because I still haven't achieved the body I want. I'm going to maintain this regime. I remember seeing this quote from the Facebook group called Fitness Divas, 'This is not a quick fix, it's a permanent change.' That's right!

Thanks for reading!

Have you ever put yourself on a similar challenge to mine? How was the result? 

Lean Challenge Day 8 & 9- progress

Hello my lovely readers! As promised, here is a photo of my abs after a week of clean eating and intense workout.  Left photo is day 1 of the challenge and the right photo is Day 8 (yesterday). The abs are definitely coming along, I didn't take a photo of my arms because I didn't think they changed much. Three more days till my birthday, lets see how much my body will change by then.

Left: Day 1 Right: Day 8

I took the photo after my workout which was my usual hardcore Monday workout; weight training and spinning. I changed it round this week, went spinning first then did 45 mins of weight training. The main reason was because I could't get out of bed. I went to bed late on Sunday as I was watching some Hong Kong drama, they can be quite addictive lol.

I think I've fallen in love with green smoothies now, I don't feel complete if I don't have it during the day. I had this before my workout; a handful of spinach, a cup of fresh pineapples, 1 banana, 1 tbp of baobab powder, 1 cup of oat milk, 1 tbsp of maca powder ( for extra energy boost).  I had the same one this morning, tasted so goooood!!

I cooked dinner for my family last night. My parents used to always complain how I don't cook Chinese but Western food only, i.e. pasta. I have now showed them that I have upgraded my cooking skills lol.
I made steamed salmon where I topped it with spring onions and drizzled with some cooked sunflower oil and soya sauce. The dish on the left is stir fried tofu with diced chicken, red pepper, black fungus and green beans. Again I added my favourite Shaoxing cooking wine to this. The last one is just some plain boiled green leaves. I'm not sure what they are called in English, kan choi? This is a typical Chinese meal where it will consist of steamed fish, boiled vegetables and a stir fried dish.

No this is not rice or brown rice, it's bulgar wheat. I had this instead of rice but I cooked my family a mixture of red, black, white and brown rice. My first time cooking and having bulgar wheay.  I think I cooked it with too much water because it turned out quite soggy. This was so filling and tastes better than quinoa.

Day 9 which is today, I didn't workout. But I will do another hardcore session tomorrow to make up for it. I might do some leg raises and 100 squats before bed tonight. :)

My lunch and dinner. Made a big pot of whole wheat pasta with calamari, prawns and mussels in tomato sauce.

That's it for now. Thanks for reading.

Lean challenge Day 5, 6 and 7

Hi guys, this weekend has gone so fast. Hope you all had a good one and enjoyed the lovely weather.

Have I been slacking with my challenge? Not with food but yes with working out. Only a little bit though hehe. I didn't workout on Friday as I thought I need to let my body rest =). I went for a run in the hilly park on Saturday morning (running on an incline is good right? That's twice the workout. lol)  followed by 100 squats and today I did this little exercise that was suggested by Yogababe_life. This exercise looks simple but the burpees makes you sweat and those push ups are a killer if you have weak arms. 20 squats was too little for me so I did 40 instead.

I didn't get round to making a green smoothie on Friday. But Saturday I made a green shake.

The shake had:

- handful of spinach

- 1/2 a pineapple,

-1 cup of oat milk

- 1 tsp of baobab powder. 

Today I made the same thing with the other half of the pineapple but added a banana to it. It tasted even better! I even decorated it with some gojiberries, milled sesame seeds, raspberries and blueberries. Do you think it looks pretty? lol

I've been having a lot of tomatoes this weekend as my parents went to the market and bought a box of yellow cherry tomatoes for £1. Yes £1! They also got a bag of red peppers for £1 too.

With the cherry tomatoes my dad made a tomato stew topped with stir fried egg. This was lovely, the tomatoes were really sweet. 

My dad made tomato stew again on Saturday. Other dishes he made were (top right) pan fried salmon with red peppers, stir fried mixed vegetables in some salty beancurd sauce (not sure what it's called in English), and some chicken wings. I've never been a fan of chicken wings so I didn't have any and plus they are too fatty for my lean challenge. 

With the cherry tomatoes and red peppers I added them to my quinoa salad which also had grilled halloumi cheese, corn on cob (I scrapped it off the cob), edamame beans, sunflower seeds and almond nuts. This was lovely, no need for salad dressing as the corns were really sweet. 

Today, I made pasta (whole meal) with tomato and spinach sauce for lunch. Made the sauce with a bit of white wine; wine has become a favourite ingredient when it comes to cooking. For Chinese food, I love adding Shaoxing cooking wine (Taiwanese cooking wine) to my stir fried dishes, it adds amazing flavour and aroma to the food. 

I've been baking over the weekend. Saturday, I made cinnamon buns. I found a vegan recipe and 

no rising time is required. I made it half organic (half of the ingredients are organic lol) and used wholemeal flour instead of white.

The photo below is split into two. The top half is before baking, the bottom is after baking. Not sure what you think of the presentation but if you think it looks good, you've been deceived by the looks lol. They were rock hard. I think I must have over baked it. However, it tasted ok though. 

Sunday, I decided to make quiche. I found this crustless quiche recipe from Celery and Cupcakes. I found it a bit too eggy for me, my brother said it tasted like food on the aeroplane but my dad happened to like it. 

Tomorrow is Monday that means it's hardcore workout day- weight training and spinning-, it also means I will show you the progress of my abs and arms. Lol.

What you been up to during the weekend? Have you made cinnamon buns or/and quiche before? Can you share your recipe please? :)