Summer HIIT Training and Quinoa

hey love Peeps, 
Hope that your summer is spectacular. I have been banned from the gym/outdoors/sun/pool/fun again, more complications from  FBC and it has just about caused a breakdown! I learned to deal with it by drawing in to myself and looking hard at my coping mechanisms.  I have always known that exercise has been my primary way to deal with stress, anxiety, whatever life has handed me, I preach it to my classes! Being forced to stay away from my #1 love has not been easy. I rediscovered some old loves! I painted furniture, read some fabulous books, and spent quality time with my children....no rushing off to the gym to teach a class is actually quite refreshing! We have slept until 8 am at least every day...which I needed to heal. 

This week I got the green light to hit the gym again and I taught my first HIIT (High Intense Interval Training) class.  It is a 30 minute workout and I am IN LOVE! You can read more about it in a previous post  where I break down what HIIT is....
http://lovetogetfit.blogspot.com/2010/05/hiit-trainingwhat-is-it.html

HIIT can involve just cardio training, weight training or a comination of the two. I really prefer to use large muscle groups, that way the load is greater. 

 One of the main principles around HIIT Workouts is that it prevents any type of flatness. It’s goal is to push your body to constantly adjust, and reach new levels of fitness.  HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. 

HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

Research has shown that using HIIT the exerciser will burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently. It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

Here is an example of the workout that we did last night. 

set 1

40seconds on/20 seconds off

Squat into a jump and heels back and butt kick

Push up Side plank alternating

burpee no push up

high knees

Set 2

20 seconds on/10 seconds off Tabata Style

SKATERS

long jump fw 2 hops back

jump lunges

shuffle touchdowns

This took 30 minutes to complete and when it was over I was toast! I admit, I am not at my usual fitness level...but, I know that this will certainly help me get back there!

I would love to hear of your favorite HIIT routines! 

Quinoa!

I made the MOST amazing salad today! Can't wait to share. 

Did you know that Quinoa isn't a grain, it's a seed belonging to the Goosefoot family, we cook it and eat it like a grain, so, that's why it's known as a grain! YUM!

 Quinoa Salad

Ingredients

For the salad:
* 1 cup organic quinoa, rinsed and drained
* 2 cups water
* 1 can black beans, rinsed and drained
* 1 medium tomato, chopped
*1 cucumber, chopped
* 1/2 cup fresh cilantro leaves, washed, dried and coarsely chopped

*one can of mild rotel tomatoes and chilis


For the dressing:
* 4 Tbsps fresh lime juice, or to taste
* 2 Tbsps red wine vinegar
* 1 clove garlic, minced or pressed
* Sea salt and freshly ground black pepper to taste

Directions

1. Bring the water to a boil, then stir in the quinoa, lower the heat and reduce to a simmer. 

cook about 15 minutes.

If you're starting to see the little white tails but the quinoa seems too soggy, remove the lid for the last few minutes of cooking. And if the water is all gone but the tails are not visible yet, add a little more water and simmer for a few more minutes, covered. Then remove from heat and set aside to cool.

2. Make the dressing in a separate bowl.  

3. Allow the quinoa to cool down .  Combine all the ingredients in a large bowl, drizzle with the dressing and toss well to make sure everything is equally coated. Top with more cilantro leaves.

beans and veggies marinating in the dressing while quinoa cooks

Final product! DELISH!

Song of the week!

Check out this new tune I used in Spin Class today! LOVING Skrillex right now. :) 

July Sweat Fest!

Whoever is trying to bring you down, is already below you.

 Surround yourself with those who only bring out the best in you. When you have positive relationships, your thoughts will be more positive, and this will lead to more positive action in your life as well.

My Mama always said you've got to put the past behind you before you can move on.
 Forrest Gump

What a lovely quote to begin BootCamp with today! I hope that my friends and readers have had a hot and wonderful summer and are enjoying their friends and family. I am personally working hard to get my fitness back together and find my 'mojo'! I think I lost it in the last 10 months. Dealing with Breast Cancer, multiple surgeries, reconstruction nightmares and all that has come with that has just about broken my heart. I am forcing myself to look at what has taken place and not run from it. I have been incredibly emotional and have found true strength in my family. We have chosen to take time away and have had a wonderful vacation last week with friends...which has done much to heal. 

I look forward to each workout in the gym as an opportunity to catch what I have lost and hope to regain my mojo!

In Health, Lisl

Big Daddy and I in Hilton Head last week! 

TUESDAY NIGHT..“Nobody ever drowned in sweat.”

- USMC saying come get sweaty today!!!

Ice Breaker!

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots 

Wall Ball Sprints

Sprint 
20 x Wall Ball (20 lb, 10 lb)
Sprint 
30 x Wall Ball
Sprint 
30 x Wall Ball
Sprint 
20 x Wall Ball

then...

21-18-15-12-9-6-3
Front squat HEAVY
Sit-ups
Box Jumps
biceps

one minute
-Plank Holds-Flutter Kicks-side plank

Suicides if time....

Orange Creamsicle Protein Shake

Ingredients & Instructions:
•1 to 2 scoops of vanilla protein powder 

•6 to 8 ounces of water 

•4 to 6 ice cubes 

•1 peeled orange or substitute a pack of orange crystal light  or 4 - 6 oz of Orange Juice

•Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Clean-ish Chicken Pot Pie

So, I went on a search today for a clean version of Chicken Pot Pie, after my 9 year old requested it for dinner. My 'family goal' this week was to make something completely new for dinner that I have never made before. So, after a family discussion, I settled on my son's request. "Mommy, it's my favorite thing EVER!" 


You know I had to make what my baby asked for!

SO, I put out a Facebook request to my friends, asking for a clean version of this yummy treat. I am not a fan of canned soups, canned vegetables or really anything over processed and over salted. Since eliminating most processed foods from my family's diet, I really find that we enjoy the taste of real food and anything too salty is not appealing. 


After perusing all my friend's suggestions, I put this delight together!


Ingredients:

1½ cups onions, chopped

3 small red potatoes, cubed (½ inch cubes)

3 large carrots, peeled and sliced into chunks

4 celery stalks washed and chopped

large pkg of baby bella mushrooms, washed and sliced

2 lbs of boneless chicken (I used alot of protein per Big Daddy's request)

1½ cups frozen peas 

1 can lowfat evaporated milk

2 tbs all purpose flour

2 tablespoons fresh thyme, I still have it in my garden, you can use dried if you don't have fresh

2 or 3 dashes of sea salt

¼ teaspoon fresh ground black pepper

bay leaf

oregano

paprika

2 tbs of dijon mustard

2 cloves of fresh garlic

1 cup of white wine

 Dough...I stressed about this part, it has to be good, I hate preservatives and canned biscuits or rolls. So, I settled with Phyllo dough. 

Directions

Cover chicken with water add garlic, salt, pepper, bay leaf, oregano, cook on low for 40 minutes, until the chicken is tender and falling apart. I have found that if chicken is cooked slowly, it stays tender. 

 Let the chicken cool and strain the stock for use later. I ended up using about 2 cups of stock, I froze the rest for later. 

After the  chicken is cooked and is cooling, add to another stock pot about a tbs of olive oil.  Add carrots, onions,  mushrooms, celery, potatoes. Stir in paprika, and thyme. Shred the chicken. Add to the stock pot with vegetables. Cover the chicken and veggie mixture with about 2 cups of the broth. Mix in a saucepan 1 can lowfat or fat free evaporated milk and 2 tbs of the flour. Let it thicken. Add wine and dijon mustard. Once it has thickened, pour over the chicken and veggie mixture. I added peas at the end so they wouldn't fall apart. 

Prepare a large baking dish, I have a wonderful big round oven safe dish that I love to use. Coat with Olive oil spray. Add the Chicken and veggie mixture. 

Cut phyllo dough into strips and put in a layer over pie, trim edges and press down firmly to seal.

 Lightly coat with cooking spray or egg whites.. Bake for 10 minutes at 425 covered with foil.  Then bake uncovered until golden brown and bubbly about 20 minutes more.

So, end result, fresh tasting and delish! Both children had two helpings and Big Daddy was raving.  

Ready to pop in the oven! I wish I had an after picture, but, it was demolished  by the time I got home
from the gym. 

Homemade for Health

Hey Love Peeps, I am so happy to include an article tonight from my dear friend Chris DeHollander.  I have known Chris since our boys were babies and her fitness and nutrition journey is amazing. I am so proud to offer for you an article written by her. Chris is teaching a Lunch and Learn Class at her house this Friday for anyone who is interested, I have included the information below.


Homemade for Health
Take your nutrition to the next level by eating out less and cooking more!  It's a simple concept really.  When you cook your own meals,  you know exactly what you're putting into your body.  Most likely, it won't be full of preservatives, trans fats and chemicals we can't even pronounce.  Do you keep high fructose corn syrup or MSG in your pantry?  I certainly don't, but you'll find these harmful ingredients (and many others) in most fast foods.

Restaurant food is usually very salty and highly flavored as it's designed to be a taste sensation.   I'm a clean the plate kind of girl, so the large portions that come with restaurant eating is not a good thing for me.  I almost always have this " puffy" feeling the next morning after a night of eating out - hello sodium!
When we cook our own foods, we' re less likely to overeat or consume too much salt and flavoring.
We also have control over the quality and quantity of ingredients we are eating.  When we're eating out, we give up that control.  We don't know where the food came from, how much salt and spices were added, what kind of oil was used, or the health and cleanliness of the various people who  touched our food along the way - need I say more?  Now I'm not saying that you cannot find healthy food while eating out, it's just harder.

The main reason people don't cook is because they feel like they don't have the time, it looks too complicated, or they don't know where to start.  For your daily diet, the key is to keep your meals simple, quick and easy to prepare.  If the ingredient list in a recipe is too long and complicated,  skip it.
So let's look at some simple ways to make cooking at home easier.
 1. Cook once, eat twice
Whenever you cook, make extras.  Take chicken, go ahead and bake or grill a bunch of chicken breasts.  Have some for dinner with some vegetables and pasta.  Then for lunch the next day, dice the chickens to put on your salad or wrap.  Or use the chicken to make fajitas or chicken chili - you get the idea.  The process of getting the pan out, prepping,  cooking and cleaning up can be done all on one day instead of each time you plan to make a meal at home.
2. Burn the rice
Allow yourself to experiment and make mistakes.  There is a learning curve with anything that is new but the more you practice, the easier and more enjoyable it will be.  Soon enough you will develop a system for creating meals that works for you.
3. YouTube it
YouTube is the new, convenient, trendy way to get any information.  Search how to stir fry vegetables and you will get dozens of videos popping up with cooks in aprons willing to show you how.
4. Invite people over
Inviting people over for dinner forces us to look at new, fun recipes to cook (and clean our house!).   Better yet,  make it a pot luck meal and ask everyone to bring something along with thier recipe.
5. Freeze it
Cook up a double recipe of your favorite soup or chili and freeze it in single serving portions.  So on those hectic days, you can just pull out a serving and heat it up.  It'll be quicker and cheaper  than driving to the restaurant, ordering your food and then driving home.
6. Keep it simple and visualize it
Look at your plate and  divide it up into quarters.  Fill half the plate with vegetables,  one quarter with  protein and the other quarter with a  grain or fruit -  done, simple and easy!
By cooking our own food, we ultimately create more love for ourselves, more love for life, and therefore, more health.   Oh and did I mention you'll be saving lots of money!
So, when are you having me over?

Chris DeHollander is a certified Nutrition and Wellness consultant as well as a group fitness instructor who has been in the health and fitness industry for over 15 years.  Chris teaches nutrition classes, corporate  lunch and learns, as well as coaches individual women to optimum health.  Chris is a former Structural Engineer who is following her passion to help people become healthy.   Chris enjoys spending time with her two young boys and husband as well as participating in triathlons.

Lunch and Learn - Friday, January 27th Whole foods - 101

This two hour lunch and learn will leave you feeling nourished, educated and inspired! The class includes a lecture, food demonstration and a light lunch. You will learn why eating whole foods is essential to good health and what ingredients you should avoid in processed foods. Practical tips and tricks for making eating at home healthier and easier.

Time: 11:30 am - 1:30 pm

Where: At Chris DeHollander's Home in Greer, SC

Cost : $15 per person

On the Menu

• Green smoothies
• Trendy Kale
• Quinoa - the complete protein that tastes like a grain
• Satisfying sweets made without any added sugar!

Class is led by Chris DeHollander, certified Nutritional and Wellness Consultant and group fitness instructor. Chris has over 14 years experience in the health and fitness industry.

Testimonials:

Your class was a real eye opener. Cindi

I was surprised that I liked so many foods that are good for me. Sonja

Though I do a lot of reading about nutrition, I learned many things today to add to my knowledge. Holly

To register or ask questions, email Chris at Chrisdehollander@charter.net

Christmas Sweat~

my fitness warriors!

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

I am looking forward to today's workout, I plan to try to do most of it, I am still struggling with chest exercises, so, I will go easy on those. 

For time:
150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps

Push Ups are hand release.

THEN!

10 Rounds of:
5 SDHP
10 Heavy Chest press 
10 Heavy KB swings
10 Jump Squats
10 Squat Box Jumps
*15min time limit...gotta hit some core!

Someone was asking about my protein pancake recipe...check out some of my favorites here:

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go.
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person

1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey


Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.


Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-

Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

No Cheating Today Workout!

“It’s not where you’re from; it’s where you’re going. It’s not what you drive; it’s what drives you. It’s not what’s on you; it’s what’s in you. It’s not what you think; it’s what you know.”  -Gatorade 

Did you order your ROCKSTAR tank yet? 

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot to fence, walk back

50-40-30-20-10 rep rounds for time of:
Double Unders (or double the number of singles)
Burpees

then...

Squat Ladder - 45 pound bar, get a medicine ball, squat till your booty touches the ball!
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go. (JENNIFER THIS IS FOR YOU!) 
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person

1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey


Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.


Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-

Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Share with me!

Hey friends~ today is Saturday and I am at home with a sick little boy. This gave me some time to play in the blogging community and I came across a cool new idea! I am trying out a new tool in my blog this week! I am asking you to share with me your favorite healthy meals, the one that is your go to for when you are in a hurry, so, it can't be full of complicated steps or ingredients. Share your recipe and ingredients...we are always looking for new fun meal ideas that fit into our busy lives!I can't wait to learn about your favorite simple, easy to find, whole food recipes!

Strong Day Workout!

When there is no enemy within, the enemies outside cannot hurt you.

African Proverb

Warm Up

Bottom to Bottom Tabata Squats 8 rounds

then...tabata abmat situps vs  jump squats

Sprints, outside 15X

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.

Bar Burps

10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women

Israeli Salad
2 medium roma tomatoes, cubed
1 1-pound English cucumber, cubed
1/2 medium red onion, cubed, or 4 scallions, finely sliced
3 tablespoons finely minced fresh, flat-leaf parsley
Juice of half a lemon
2 to 3 tablespoons olive oil
1 1/2 teaspoons sumac powder
Salt and pepper, to taste
You can either toss all of the vegetables in one large bowl, and pour over it the parsley, lemon juice, olive oil and sumac mixture you whisked separately in a small bowl, or if you’re in a hurry just toss everything all at once.
Other additions: 1/2 to 1 cup crumbled or cubed feta, 1 bell pepper, cut into cubes, 1 15-ounce can of chickpeas, rinsed and drained, 1/2 to 1 cup coarsely chopped olives, 1 to 2 tablespoons finely minced mint or dill.

 Click here to go to our Cool Store!!

have you checked out our line of cool t's tanks and hats?

HAVE A STRONG DAY!

Treadmills and Hot Legs Workout!

The pain you feel today will be the strength you feel tomorrow.

 

Today's workout!
Meet at the treadmills, it's interval time!!
then outside

Every 45 seconds, do 10 walking lunges, one clean, one strict press, one front squat, all with either 2 dumbells or a barbell. Continue until you've traveled to the fence and back. I love this! (for those of you who are not at our club, plan on finding space to hit this for 25 minutes, this is how long it will take to get done!

Greek yogurt 

is a favorite snack option.  First of all, what is Greek yogurt?  Greek yogurt is yogurt that is thicker and creamier than American yogurt.  It has a texture that is rich and velvety, which makes it perfect for cooking with, and for use as a base for dipping sauces (in addition to eating in a bowl).  The texture reminds me of sour cream.  You can buy it in the grocery store, right next to the other yogurts.  It comes in a 2% version and a fat free version, both of which are far superior to the American yogurt.

Why even bother eating Greek yogurt at all?  Because it is a superfood.

Not only does yogurt promote intestinal health, it helps build stronger bones , and helps to enhances immunity.  More specifically...yogurt helps to prevent yeast infections, and it can help prevent urinary tract infections.  It is also safe for the lactose intolerant.  At only 120 calories per cup, and zero fat, you will not find a better source of protein.  20 grams of protein per cup and 25% of your recommended calcium for the day!!!  Plus, I rarely eat an entire cup in one sitting.  By the time I add in my mix-ins, I have a huge bowl of food.  I eat half of my bowl in the early morning, and the other half about an hour before lunch.  Greek Yogurt is gluten free, safe for diabetics and vegetarians, and with the 2% variety being only 120 calories a cup, it's perfect for dieters of all kinds.  Its higher in protein and there are 0% fat options to choose from! Remember to be sure and check the sugar content, pre-sweetened yogurts are LOADED in sugar and are not a good choice for a clean diet.

Here are my top ten favorite ways to use Greek yogurt.  Once you try Greek yogurt, you will never go back to American yogurt.....

1 - In a bowl for breakfast with fruit, nuts and/or cereals.

2 - Tzatziki sauce - a Greek cucumber sauce made by adding the following ingredients to a container of greek yogurt:  juice of one lemon; 2 T. dill chopped, 1-2 cloves garlic, minced; 1 cucumber, minced; salt and pepper to taste.
 3 - Add into tuna as a substitute for mayo.  Also add in Dijon and spices for extra zest.
 4 - Add it into a bowl of oatmeal with a little Splenda and cinnamon. Actually, I don't eat oatmeal, but I hear this is delicious.
5 - Add to mashed potatoes instead of sour cream, my children don't even know there is a difference!
6 - Mix with low sugar jam to make a fruit flavored yogurt.  Right now I have some yummy homemade sugar free strawberry jam a neighbor gave me that is so yummy with my yogurt!

 7 - Use in a smoothie in place of water or milk.  Your smoothie will be tangier and thicker and have a ton of protein. 

8 - Make chicken salad - Take boiled or left over baked chicken and add yogurt,celery, onion, Mrs. Dash, pepper, dill cubes, fresh cucumbers...uh yummy! 9 - Make frosting: Whisk together 1 c. Greek yogurt; 1 T. vanilla extract; 1/2c. powdered sugar.  Refrigerate at least 30 minutes to thicken, then spread on cupcakes, or cake.
10 - Add a package of ranch dressing mix to the yogurt (using it in place of sour cream), and make a dip for raw veggies.


Here's one of the many ways I have found to get the protein I need to stay strong and healthy!

Lisl's Protein Pudding

1 cup of 0% fat Greek Yogurt
1 scoop whey protein
1 tbs Cocoa Powder
stevia to taste to sweeten

mix all together...yummy snack full of protein!

Make your own Greek yogurt

Would you love to make your own Greek yogurt?? I tried and it's awesome and easy!

In an effort to make some better food choices in our house, we have been using non-fat Greek yogurt in recipes.  So far, so good.

The one thing we don't love is paying for Greek yogurt.  It's very expensive--crazy expensive.

First, you need plain non-fat yogurt.

This is the tightest mesh strainer that I own.  I would recommend a fairly deep bowl for this process.

Next, put a coffee filter (or you can use cheese cloth) into your strainer.

Spoon your yogurt into the filter-lined strainer.  This will drain the whey, and change the consistency of your yogurt.

I cover mine with plastic wrap or foil, and leave in the refrigerator for a few hours.  The clean up is easy, and you can just transfer the yogurt to another container and drain the whey. 

Progress is directly proportional to participation