Core/Yoga June 9th W.O.

http://gallery.me.com/workyourcore#100073


W.O. by Charles Tyson

Blueberry Bran Muffins

This isn't an officially endorsed recipe, just sharing what I have! I'll list the original recipe first, then note my changes.

Blueberry Bran Muffins

Mix dry ingredients together:
3/4 c whole wheat flour
3/4 c bran
1/2 c wheat germ
1/2 c brown sugar
1 tsp baking soda
1/4 tsp salt

Add berries:
1 c blueberries or other berries if they're chopped small. Frozen is less sloppy.

Mix liquids together in separate bowl and then gently add to dry ingredients:
( no idea what happens if you stir like crazy, less fluffy?)
1 egg
3/4 c buttermilk
1/4 c oil

Bake at 400 for 20 minutes, makes about 12.

I often double it and freeze some since we're a family of 5 that eats through them pretty quickly.

My changes:

- replace buttermilk with 1% milk + about 1-2 tbsp vinegar. Let sit for a few minutes to "sour" before using
- replace oil with applesauce. I usually add a bit extra applesauce for moisture or do the 1/4 applesauce plus a tablespoon or 2 of oil, depends how you like them
- you could probably replace sugar with slightly less agave nectar based on what I've read (but haven't tried yet). I've made them without sugar and well, it wasn't the same for me. Maybe I could get used to it over time...
- egg can be replaced by 1tbsp ground flax seed that has been mixed with 2 tbsp warm water - let sit for a few minutes before using. It's not quite as moist but works.

Booty lift- Monday June 14th w.o

http://gallery.me.com/workyourcore

Friday- June 9th W.o

http://gallery.me.com/workyourcore#100053

Enjoy, and have a wonderful weekend.
Take a break from working out but still watch what you are eating.
Lots of love

Tami

Tannis's Meal Plan

Or rather, what Tannis randomly eats for the first half of the day and then desperately works with to somehow make the grade by bedtime. Today was not nice - 2.55 on the GPA. A feature I hadn't seen until Jennifer posted her smoking score. I'll post one from earlier in the week.

I find I don't have much trouble meeting the Weight Control and Heart Health categories but often fall short on the Vitamins and Minerals categories. What was really fun to see is how my nutrition has improved overall since I started. I keep focusing on the parts I'm *not* getting, rather than how far I've come. That's ridiculous, I've made fabulous improvements thanks to this!

Breakfast
Millet rice cereal with blueberries, strawberries & 1% milk
Small slice whole grain toast with 1/2 tbsp peanut butter
Mug coffee (black)

Lunch
Omelet - 2 scrambled eggs, spinach & peppers (no fat added)
- on small slice whole grain toast, no butter or cheese!

Supper
2 medium baked potatoes, no fat added, peel eaten
A big pile of broccoli & cauliflower, steamed
Home made cheese sauce, 1/4 c
Glass white wine

Snacks
22 almonds
Small, home made, high fiber/low fat muffin with fruit
Popcorn, air popped & buttered, 1/3c
Tea, decaf
Yogurt - plain, non-fat, 3/4 cup
Banana - 1/4 of medium size
Wheat germ, 1/2 cup (mixed into yogurt with banana)

Jennifer's Menu:

I love the idea of sharing our menus with one another. Thanks Tami, for suggesting it. I will post my best day- with an overall "GPA" of 3.96. Don't be fooled! Yesterday, my "GPA" was 2.19- and I failed my alcohol intake completely, with 2 FULL glasses of wine! :) I must admit, logging into Vitabot daily takes a lot of time. And a lot of thought. I have been really excited about what I am learning from it. But the honeymoon feels like it is over. I simply do not have enough time to spend planning AND working out. With that confession, however, comes the greatest gratitude... because this program has really opened my eyes.

MORNING|

1 mug coffee

1/4 cup milk

3 tsp. sugar

(Since this menu planning day, I have gone to straight black coffee. An adjustment indeed. I used to use half and half. I miss it DEARLY. I can do without the sugar. But I do miss my creamy goodness.)

BREAKFAST |

1 bottle RAIN soul (antioxidant drink)

2 small, homemade zucchini muffins

1 6 oz nonfat yogurt

1 banana

1/4 cup oatmeal

3/4 cup orange juice

LUNCH |

1 carrot (not the baby ones... the real deal! they actually taste like carrots!)

1 celery

3 Tbsp. hummus

1 slice whole wheat bread, toasted

1/2 can tuna (dry)

3 slices avocado

1 cup shredded lettuce

1/2 cup dried apricots

DINNER|

1 tortilla with chicken + veggies- fajitas

1/4 cup raw, shredded spinach

1/2 cup homemade pico de gallo salsa

1 glass red wine

SNACKS|

1 packet RAIN storm (workout recovery drink)

1/2 cup raisins

2 cups popcorn

1/4 cup almonds

I can't wait to see all of your meal planning ideas.

Oh, and FYI- because these plans are individualized, keep in mind my calorie intake is higher because I am still nursing my babe. Although, I have seldom met their suggested calorie intake... it just seems like a lot of food to get to throughout the day.

Lovin our challengers food intake

Would you be willing to share a day with us?
I think it might be helpful if we share with each other and do some blogging on it. We can all learn from each other that way.
Looking forward to it
lots of love
tami

June 7th, Wednesday workout

http://gallery.me.com/workyourcore#100031

Need Tips

Does anyone have ideas on how to get through the PMS bloat days without feeling like things are going backwards? I know it's a stage and will pass, but right now I feel like I'm losing ground, even though I'm still working out and haven't blown the eating!