Hearty Fat-Free Vegan Bread
Hearty Fat-Free Vegan Bread
Ingredients:
3 cups of wholegrain spelt flour
1 tsp baking powder
3 tbsp whole flax seeds
3.5 - 4 tbsp black sesame seeds
1 cup club soda
1 cup Guiness Extra Stout
Mix the dry ingredients until they are well combined (the seeds should be evenly distributed)
Mix the club soda and Guiness in a single vessel. Wait until there is no head and add slowly to the dry ingredients making sure not to let it foam too much.
Mix until the dry and liquid ingredients are evenly combined. The dough should have a slightly rubbery texture.
Fold into a loaf pan lined with baking paper
Bake at 200 degrees Celsius (400F) for 45-50 minutes. Use the toothpick test to assure that it is done.
Allow to cool
Enjoy!
Adapted from "Easiest Bread Recipe EVER!" at Love Food Eat: http://www.lovefoodeat.com/easiest-bread-recipe-ever/
Day 100: 92.8 kg / 204.6 lbs
After a full day in Vienna (about 3 to 4 hours on my feet), I did manage a 40 minute workout last night. Except for the fact that I was very cautious because of the abort the day before, it was an excellent workout with good output. I'm happy.
The day in Vienna began with the "traditional" sandwich at "der Mann" bakery at the Heiligenstadt railway station and we then proceeded to eat our way through the city again. The highlight of the day was a meal at Xu's Cooking at Kaiserstrasse 45. It was, as we've come to expect, fabulous. The rest of the day was spent with more plebian treats such as cheescake and, later, sharing a sandwich. We did have a green smoothie before we left in the morning. The wages of "sin" this time were and 800g overnight weight increase. We'll see what tomorrow brings.
This being the report for the 100th day of this program requires a summing up of some sort, so here's that. I've lost 14.8% of my body weight and L has lost 14.9%. We both feel excellent and can clearly feel the difference that carry less weight has on our frames and expecially on our joints. L doesn't have a whole lot to go but I still have a good few months of serious weight loss to look forward to, my goal weight would be a 36% loss from my original body weight and I was carrying all of that on a fairly small frame. All in all, so far, so good.
Late-breaking bulletin: our first tomatos of the year are in.
-R-
Day 99: 92.0 kg / 202.8 lbs
Another good day on the food front with the usual 2 smoothie / 1 juice schedule. Today will be an "eating our way through" Vienna day.
Disappointment, though on the training front. Had to abort at 20 minutes because of a hip strain, seeing the chiropractor today and hopefully he can take care of it today before we leave Sunday for 6 days of hiking in the Alps. The session was actually going well with a good pace and good rhythm. Oh well . . .
-R-
Day 98: 92.3 kg / 203.5 lbs
Mild music led to a mild 40 minute workout. The reduction in pace was welcome: 2 minutes at minimum, 4 minutes at level 2, 2 minutes at level 3, 22 minutes at level 4, 6 minutes at level 3, 4 minutes at level 2. Maximum pulse was 95 in the 36th minute.
On the food front, the same old same old (to write, not to eat, the food is infinitely varying).
-R-
Day 97: 92.9 kg / 204.8 lbs
Workout yesterday was, once again, 40 minutes (I'm staying there for a while). Stayed at a nice middle effort. It appears so far that new, weaker, blood pressure pills aren't doing much to bring my pulse up. Good music, good workout. 2 minutes at minimum, 4 minutes at level 2, 2 minutes at level 3, 20 minutes at level 4, 6 minutes at level 3 and for the finale, 6 minutes at level 2. Maximum pulse was 103 in the 29th minute.
On the food front, the usual, 2 green smoothies, 1 juice meal, some anchovies with capers and a cod liver.
Day 96: 93.1 kg / 205.3 lbs
2 green smoothie and 1 juice meal.
Workout was 40 minutes and spectacularly good! 2 minutes at minimum, 4 minutes at level 2, 2 minutes at level 3, 16 minutes at level 4, 10 minutes at level 3, 6 minutes at level 2. Max pulse 116 in 37th min. Off scale good! Great mix again!!!
-R-
Day 95: 93.3 kg / 205.7 lbs
Food: green smoothies at 2 meals and juice at 1.
On the training front, I had a great session, aided by Random's excellent job at choosing my music, I had a truly great 40 minute workout: 2 minutes at minimum, 4 minutes at level 2, 4 minutes at level 3, 14 minutes at level 4, 10 minutes at level 3 and bringing it to the finish with 6 minutes at level 2. Maximum pulse was 110 in the 34th minute. A really enjoyable workout1
-R-
Day 94: 93.2 kg / 205.5 lbs
Yesterday was the short workout day: 24 minutes, 6 minutes at level 2, 12 minutes at level 3 and a wrap-up phase of 6 minutes at level 2. Maximum pulse was 103 in the 18th minute. Vigorous short workout. Nice!
On the food front, breakfast and evening meal were green smoothies but we had lunch at our favorite restaurant, Zum Naderer in Maissau, Austria (always worth a visit if you are withing 50 miles). I had chunks of catfish with hash brown potatoes (truly, truly excellent) and a very different dessert, a terrine of chocolate and chili. Unusual but, as is usual at Zum Naderer, excellent! All-in-all an excellent meal. Back to reality today.
-R.
Day 93: 93.2 kg / 205.5 lbs
Wandered around Vienna (for a good part in the rain) eating again. Spent the better part of 8 hours on our feet. A sampling of the food. Cream cheese and chive sandwich, 1/2 an apricot/cheese danish, a pita rustica at Starbucks, a piece of apple strudel (excellent) and a half of a tuna/olive sandwich. Apparently all the walking didn't manage to compensate for the intake.
No workout yesterday. Scheduled off-day. Light workout coming today and back to normal tomorrow.
-R-
Day 92: 92.2 kg / 203.2 lbs
Last day of green smoothies and juice (and a bit of tinned fish) before a day or 2 break from the program.
On the training front, things continue to go well. Had what I consider to be my best workout on the cross-trainer yesterday: 40 minutes, 4/min, 4 minutes at level 2, 4 minutes at level 3, 10 minutes at level 4, 10 minutes at level 3, 8 minutes at level 2. Maximum pulse was 118* in the 34th minute. The selection of music was near perfect!
-R-
