Tag Archives: yogurt

March 10, 2011 · 2:33 pm

Renegade Mission

I don’t know what kind of shenanigans I was trying to pull yesterday but….

I’m a total food snob!

I like my veggies local and/or organic and preferably picked straight from the garden

I like my grains whole and soaked

I like my yogurt homemade

I like my fats virgin and unrefined

I like my sauerkraut raw

I like my coffee fair trade, organic, and fresh roasted

I like my desserts free of refined sugar

I like my soy fermented

I like my chocolate 75% dark

I like my beans slow soaked

I like my kombucha homemade

I like my beer microbrewed

I like my wine made in small batches with love

And yes, I like my eggs pasture fed

I prefer food renegade to food snob. 🙂


Yesterday’s 5 miler turned into 4.5 miles of s p r i n t s.

Awesome, panting, “I just might puke”, sprints.

After 15 minutes of an easy jog to warm up I alternated 1 minute jogging, 30 seconds sprinting, 30 seconds walking.

I LOVE all types of interval training and firmly believe that it is the best way to shape up and make the most of your workout.

Intervals can be included in any type of activity and for any length of time.

Walking?  Alternate power walking a block or two with a recovery/normal walk speed for a block or two (or a turn in the road or a until you reach a tree up ahead if you are lucky enough to be walking in the country).

Cleaning the house? Speed up your movement for every other task or add a jog up the stairs every time you finish a chore.

Intervals will

  • increase oxygen delivery to the muscles so all activities will seem easier
  • increase calorie burn even after activity is stopped
  • keep you engaged in the activity because each burst only last a minute or two at the most
  • increase your energy levels by elevating you out of your comfort zone
  • make you feel like a bad ass because intervals are hard!

Do you include intervals in your workouts?  What are some of your favorites?

I am off to the studio to do some Core Four intervals.


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February 26, 2011 · 4:42 pm

More Muffin Mania

My dancing dogs are barking!

The Carolina Chocolate Drops had me on my feet until 11:30 last night.

Have you heard these recent Grammy winners?  This string band puts on a great show with lots of audience interaction and shining charisma.  They play mostly old-time traditional southern string band tunes with a few modern hits thrown in.   One of the highlights of the show was Adam Matta and his beat-boxing wizardry.   Check out this mix of “Irish mouth music” and beat-box!

It was so much fun to see a big live show!  It’s been a long time, like since before we moved to Peru!

My legs might also be feeling my run yesterday, I set out for 5 miles but took a wrong turn and ended up completing 5.7!  I seem to have a habit of doing that…

FYI, yoga was delicious yesterday.  Upon returning from my run I flowed through 20 minutes of salutations with a few favorite poses thrown in at the end (Half Moon!).  The first few minutes were really distracted but after that I was able to drop into being present and enjoying what I was doing instead of being preoccupied with what else I could be doing (my main roadblock on the mat these days, when I actually get on the mat).

I promised you muffins this morning so muffins I will deliver.

Inside Out Carrot Cake Muffins

Prep

Preheat oven to 365* F

Butter and flour 6 cups of a muffin tin

Place 1 cup of plain yogurt (I used organic nonfat) to strain.

Soak 1/4 cup raisins in 1/4 cup of water for at least 15 minutes before you start in on the batter.

The Wet

  • soaked raisins and soaking water
  • 1.5 cups unsweetened applesauce
  • 1 egg
  • 1 cup grated carrots

Process raisins and water in a food processor for 1 minute.  Add applesauce and process for another minute.  Add egg and process until completely mixed (~15 seconds).  Pour mixture into a bowl and add grated carrots.

The Dry

  • 1 cup whole wheat flour
  • 1/2 tsp baking soda
  • 1.5 tsp baking powder
  • 1/2 tsp each ground cinnamon and ginger

Whisk all ingredients together in a bowl.

The Filling

  • 1 cup strained yogurt
  • 1/2 tsp vanilla
  • stevia to taste

Mix all ingredients together in a bowl.

To Make

  • pour dry into wet and stir just enough to mix throughly
  • put a heaping spoonful of batter into the bottom of each muffin cup
  • with a wet spoon, make an indent in each batter pile

  • fill indents with a spoonful of yogurt filling
  • top with another big dollop of batter (it may be helpful to use clean hands here the scrap the batter off the spoon and cover the filling)

Place in pre-heated oven and bake for 22 minutes.  Once out of the oven leave in tin for 5 minutes or so to cool before removing onto a cooling rack.

Filled with frosting-like goodness!

(Note: this was my second batch, where I used a flax egg instead of a real egg.  The egg produced better results so I went back to it for the post but I forgot to take a picture of the cross section.  These ones fell and were a little dense :(. )

These muffins are free of refined sugar and loaded with vitamins A and C and fiber.  They are about 175 calories a piece and are great with coffee (what isn’t?).

Have a delightful weekend!

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