BARBIETEC   15,801
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My desert every evening

Wednesday, August 26, 2009

I am the type of person that likes a lot to have some sweets after dinner or a desert and I have figured out a way to get myself a healthy desert with a sugar free chocolate sauce :) :)

I make sure that this fit's in to my 1500 calories pr. day day :)

What I do is this:

150-250 g of frozen or fresh fruits. I like frozen Mango's a lot specially when the frost is just beginning to heat up so I often eat Mango's. When I use fresh fruits I use strawberries, blueberries, peaches and stuff like that.

On top of the fruits I use 10% Sour Cream or what we call here a Greek Yogurt , about 100 g.

On the top of that I make sugar free chocolate sauce :)

The sauce is made of
15 g of 100% Cocoa
15 g of Skim Milk Powder
5 g butter
Agave Syrup or some other sweetener that is sugar free
hot water from a boiler.
some vanilla if you want.

I stir the cocoa and the skim milk powder together, put the butter and Agave Syrup to the cocoa and skim milk and then I put some water.

If I want to have the sauce thick I put less water, and if I want it thin I put little more. But you do not need much water.

And then I put it on the top of my desert :) :) :)

Sometimes I make the chocolate and put it in a ice cube box and in the freezer and get one cube with the Coffey if I am sugar hungry and I just LOVE IT! :)

Sometimes I also take a banana and put the sauce on it and I put a stick in the banana like it is a Ice Cream and in the freezer and eat it frozen. It is also good to put some coconut stuff on it :)

It is very very necessary to have 100% cocoa, not baking cocoa 70% or something. IT HAS TO BE 100%!!!! hehehe :)

Try it :) It is good :)

  Member Comments About This Blog Post:

5FRUITSNVEGGIES 8/30/2009 1:38PM

    now i want that dessert....

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    I am definitely going to try it. Sounds delicious and is nutritious!

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PEPPEY1 8/27/2009 10:12AM

    Sounds yummy....gotta give it a try one of these days!!!

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BARBIETEC 8/27/2009 6:53AM

    Agave Syrup is also very very expensive here to :( It cost 12$!

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AFRISAM 8/27/2009 6:46AM


It's a pity agave syrup is so expensive here in South Africa. It is like liquid gold, and I can't afford it!

I don't like using artificial sweeteners and I'm trying to cut down on my white sugar intake. Maybe stevia will work.

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BARBIETEC 8/27/2009 4:28AM

    I Can't figure out how to add a recipe to my cook book. Do I have to make a new cook book every time ?

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DEUSMACHINA 8/26/2009 6:12PM

    Sounds lush!

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REEDSKI 8/26/2009 3:59PM

    You'll have to put this recipe on SparkRecipes.
I like frozen treats and chocolate, too.

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VALERIE_ 8/26/2009 3:49PM

    It sounds delicious!

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D1 in my 2W-Running plan

Tuesday, August 25, 2009

I went out to run before dinner and my plan told me to go 5K so I went my Midnight run circle.

Like always I had plan A, B and C. Plan A getting the 5k in 35 minutes, plan B getting the 5k under the time I did in the Midnight run, Plan C finish the run.

I started running and wow my legs were tired! I thought I could not run at all! But I kept going and when I had almost 2 km left I started to think. I just have to finish this run! finish this run!

But... I pushed it and pushed it and thank god I got it with plan B 38:55, but my Midnight run time is 39:45 so I am pretty far away from 35:00 *hrmp*

I think I must be tired after the 10k because this was really difficult!

  Member Comments About This Blog Post:

AUNTIE65 8/26/2009 1:39PM

    Good for you on getting out there and doing your run.... I agree with the other posters that you should focus on recovery running this week - which means slow down a bit and just enjoy the run!

The hardest thing for me is to listen to the little voice in my head that says "slow down" so you can go farther!!

Hang in there and as I've been reminded so many times.... trust the process!

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BARBIETEC 8/26/2009 1:20PM

    Thank you all for your comment and advice. I agree that you have to listen to your body. I was talking to my friends at work that went 10km, half marathon and full marathon and they all had a really difficult exercise after the race so this is normal I guess hehe :)

But like you all say, I have to reduce the risk of injury so I am going to LISTEN LISTEN LISTEN to my body :)

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    I agree whole heartedly with AMEG35. Just think! It was your first 10k. Your body needs to rest. I suggest you do light jogging maximum, rest totally minimum in order to avoid injury. It stinks so bad to have to sit it out for weeks or even months. Back in 2006, I ran my normal 10k then carried heavy boxes at work, up stairs, in heals and I injured myself *after* the run, you see? I felt a pain there for 2 months...It took me 4 or 5 months to get back to my best running time.

I learned my lesson: the body needs time to repair and heal from the efforts.

Good luck and be gentle with yourself!

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DEUSMACHINA 8/26/2009 2:24AM

    Yeah, hey? Running is so addictive and fun it's easy to forget that we're really working hard! Hope you recover well (and fast)!


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BARBIETEC 8/25/2009 8:08PM

    Yes.. I think you are right.. I am going 8k on saturday and if I feel the same, I will walk also. I am so focused on wanting to run all the time :/

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AMEG35 8/25/2009 5:38PM

    Don't push to hard for the next week. Listen to your body. You wont loose any of the success of your 10k race, and if you give your body time for a gentle jog, you shouldn't get any injuries like i did. I just felt invincible and increased my training the week after my 10k race, and then had to sit out the next two weeks with an injury.

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My new 2 weeks running plan

Tuesday, August 25, 2009

I am rather lucky to know a person that has a lot of experience in running and losing weight and she is helping me with my running goals :)

She made a plan for me that I will follow for the next two weeks but on 5th of September there is a 5 km race that I am going to but when I have gotten my race time she will put up a plan for the winter and she will use my 10 km time and 5 km time to make the plan :)

She wants me to go outside and cycle, so I am adding that to my schedule :)

Here is my plan :)

25.8.2009 Thursday 5 km run
26.8.2009 Wednesday Rest
27.8.2009 Thursday 6,5 km run
28.8.2009 Friday Cycle
29.8.2009 Saturday 8 km run
30.8.2009 Sunday
31.8.2009 Monday 5 km run
01.9.2009 Thursday Rest
02.9.2009 Wednesday 2-5 km run
03.9.2009 Thursday Cycle
04.9.2009 Friday Rest
05.9.2009 Saturday Race day

I am also going hiking 2 - 4 times during these two weeks :)

  Member Comments About This Blog Post:

BARBIETEC 8/25/2009 3:05PM

    @ JJKYOTA wow!!! that is grate! How exiting :)
@ KAYAKID I want to get 35 minutes.. but I do not know if I can make it :)
@ JOPAPGH thank you for your comment! I forgot to ask my friend why I should go cycling hehehe :)

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JJKYOTA 8/25/2009 1:44PM

    I'm also running a 5k on Sept 5th. We can all cheer eachother on:-)
The running/cycling plan looks great. Let us know how it works out for you.

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JOPAPGH 8/25/2009 1:00PM

    Cycyling should help build your aerobic endurance while working different leg muscles.

It should only help.

Good luck on your race.

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KAYAKID 8/25/2009 12:36PM

    I like your plan - good luck with it and rock your race! what time are you shooting for. I have a 10k on the 7th september.

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AUNTIE65 8/25/2009 10:28AM

    Looks like a good plan! Can't wait to hear how your race goes!!!

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PEPPEY1 8/25/2009 10:08AM

    Good luck with your 2 week plan...and happy running!

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AFRISAM 8/25/2009 9:42AM

    Hey, guess what? I also have a 5K race on the 5th of September....!

I am trying to work out a training schedule - but been too busy to think!

My main goals from now are :
1. Lose more weight (the more weight lost the faster I'll run!)
2. Run a faster 5K time (have to get time under 30 minutes if possible) (Not by the 5th of September of course...hee hee!)

ONLY THEN am I going to look at doing 10K s and beyond.

I will be running, including speed work, cycling, and swimming.

Comment edited on: 8/25/2009 9:46:25 AM

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RUNNINGPFUHL 8/25/2009 9:31AM

    Looks like a great plan!! Can't wait for the race results! :)

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Pictures from the 10K from a photographer

Monday, August 24, 2009

Now I am starting to smile again and can't stop!! I got those pictures by e-mail few minutes ago :) :) :)

  Member Comments About This Blog Post:

JOPAPGH 8/25/2009 5:45AM

    Looks like a blast! Glad you were having fun.

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BARBIETEC 8/25/2009 4:03AM

    This is the part of the route where it was raining and windy :) but it was fun :)

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DEUSMACHINA 8/24/2009 5:27PM

    Great pics! Get a really good idea of the horrible conditions!


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AFRISAM 8/24/2009 12:14PM

    FUN on the RUN!!!!
Looks like you had a ball!

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    Love the pictures! I'm smiling for you, too!

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HARRINGTON5 8/24/2009 10:24AM

    You look so full of energy! That is a fantastic picture, thank you for sharing. Congratulations! Cynthia

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MYREALANA 8/24/2009 9:52AM

    That's awesome. When I did my last 10K there's no way I looked that happy.

Good for you!

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More pictures and results

Sunday, August 23, 2009

I just posted pictures on my Flickr page if you want to take a look :) But hopefully I will get some pictures from all the photographers that where taking pictures of the people running :)

I was in 2963 place of 3192 people hehehe :) but that only means that I can improve me a lot :) :) and I think that is positives :) What is the fun of starting at the top hehehe :)

The person who won ran it on 31:39 minutes!!!

  Member Comments About This Blog Post:

AMEG35 8/24/2009 7:19PM

    Well done. Your time was really something to be proud of.

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BARBIETEC 8/24/2009 6:02AM

    @ AUNTIE65 - Thank you. .. I have always ran with a head buff, but this was my first running with a cap (isn't called cap hehe ).. I like running with the cap, it kept the rain from my face and the wind :) but the buff is also good, it keeps the cold from your ears but are not that hot wearing :)

Thank you all for your comments!

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DEUSMACHINA 8/23/2009 10:49PM

    Great pics! Love your short 'do!

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JOPAPGH 8/23/2009 12:01PM

    Nice pictures. Glad you had a good run.

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KAYAKID 8/23/2009 11:53AM

    Great pictures and yes you will improve - keep running and those times will speed up - Good luck to you.

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AUNTIE65 8/23/2009 10:11AM

    Love the pictures.... and the red headbands are great! I need one of those for post running :)

I always love it when I can see so many people placing behind me too because for my first several races my goal was to "just finish.... not last"!!

Again - well done on your race my friend!

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AFRISAM 8/23/2009 8:11AM

    That's the way I see it : we have lots of room for improvement and weight to lose still (well I do anyway!!!) so we are in a nice place at the moment!!!

I will be posting my pics later - busy with kids right now. My little one, the 4yr old has ear infection!

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