Sprint 2 the Table

Appetites and Adventures

Qu-egg-sadilla

By

The Bachelorette had a great time.  We even were graced with the presence of the token interpretive dancer.

Wouldn’t it be funny if someone who knew him read this?!

Normal people sleep off a Bachelorette party.  Normal people may go to brunch, eat pancakes, and drink a little hair of the dog mimosa.

I, on the other hand, eat a Zucchini-Banana Muffin, get inspired by fellow-bloggers (thanks, Tina!), and write up a new work out.

I’m a glutton for punishment, my friends.

Killer (read: awesome) work outs get me excited.

New shoes also get me pumped.  Running shoes, heels, flip flops… doesn’t matter.

Here’s the Post-Party Workout:

Round 1:

20 reps of each (except squats)

  • Bicep curls
  • Tricep skull crushers
  • Bench leg lifts
  • 30-seconds quick squats

*** Sprint 0.3 miles***

Round 2:

3 sets, 12 reps each

  • Bent over barbell row
  • Wide grip lat pull-down
  • Seated row
  • Straight arm lat pull-down

*** Sprint 0.3 miles***

Round 3:

3 sets, 12 reps each

  • Alternating dumbbell curls (rotating wrists in as lifting)
  • Bicep curls
  • Hammer curls (last set until exhaustion)

*** Sprint 0.5 miles***

Round 4:

  • Stability ball roll outs (20)
  • Stability ball crunches (30)
  • Crunches with medicine call (50)
  • Alternating lunges with lat raise (20 total)
  • Side plank twists (12 on each side)
  • Decline crunch (50)
  • Side plank with leg lift (1 min each side)

Worth. It.

________________________________________________________________________________

Party like a rockstar.  Workout like a rockstar.  Eat a well-deserved a rockstar lunch.

Thankfully, 101 Cookbooks just posted an irresistible-looking Quesadilla.

(Side note: everything on 101 Cookbooks is basically brilliant.)

So here’s my version.  With a TON of local ingredients.

It was good.  Real good.

 ________________________________________________________________________________

Qu-egg-sadilla

  • 1 T lime zest
  • 1/4 C Greek yogurt
  • 2 T capers
  • Splash of habanero-infused EVOO (regular is fine too!)
  • 1 egg
  • S+P, to taste
  • 1 tortilla
  • 1 T pimento cheese
  • 1 C fresh spinach

Mix together lime zest and Greek yogurt (Atlanta Farm Fresh is my Greek-style of choice) in a small bowl.  Set aside.

Rinse capers and pan fry them over medium-high heat in a small splash of oil (I used Sweetwater Growers’ habanero-infused) until just wrinkling.  Remove from pan and set aside on paper towel to cool a bit.

Beat the egg a in a small bowl.  Beat the egg with a little water (water makes it more fluffy than milk!) and S+P, to taste.

Spread pimento cheese (I used my new fav American Gra-frutti) on tortilla.

Add a splash of EVOO to small skillet, heating over medium heat.  Add egg mixture to skillet.  Do not touch until bottom sets, ~20-25 secs.  Top the eggs with spinach, then place tortilla (I used a Rudi’s spelt tortilla) on top of egg and spinach.  The top of the egg will still be a bit runny, so it should attach itself to the tortilla/spinach as it sets.  

Wait another 20-25 secs (until egg has set enough not to run), and flip.  Fold tortilla in half, and cook each side a bit longer until outside of tortilla is nicely browned.

Place tortilla on a plate, top with yogurt mixture, capers, and freshly ground pepper.

***

Do you read other blogs to get motivated for a workout?  

What are your favorites?

Slurp Your Sweet Potato

By

Despite being up until 3am working, I woke up (late) this morning ready to MOVE.

Breakfast was a coffee, an apple, and a jalapeno-cheddar scone (recipe to come… it still needs a little work).  To fuel my energy, I read some neglected fitness magazines.

What resulted was an amazing workout:

  1. 5 min elliptical warm-up
  2. Wide grip lat pull-downs – 3 sets of 12
  3. Bent over dumbbell row – 3 sets of 15
  4. Seated cable row – 3 sets of 12
  5. 30 second planks as an active rest between sets in #2-4 (total 10)
  6. Dumbbell pullover – 3 sets of 12
  7. Row to raise – 2 sets of 12
  8. Push-ups- 3 sets of 15 – superset with…
  9. Standing dumbbell curl – 3 sets of 12
  10. Alternating dumbbell curl – 5 sets of 12
  11. Hammer curl – 4 sets of 15 (or to exhaustion)
  12. 1 min sprint intervals on the treadmill between each set in #10-11 (total 8  )

Then I took the stairs back up to my condo.  Whew!

 

That killer workout called for a gigantic protein shake.

You’re probably going to think this is weird… BUT just trust me.

Sweet Potato Smoothie

  • 1/4 large sweet potato, cooked (mine was left over from this)
  • 1 hand full of spinach
  • 1 scoop vanilla protein powder
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • Ice + water/milk to taste

Combine all ingredients in blender and process until smooth.  Slurp away!

***

Time to head out the door for the derby sleepover – so excited to hang out with the team off-skates!

Does anyone else have adult sleepovers?!

It’s like high school but now you don’t have to sneak in the alcohol.

Spice Up Your Dessert

By

I don’t want to run.

At all.  

This frigid, icy weather has taken a toll on my workout motivation.  Yet I did.

Want to know the secret steps to success when you’re held captive by the weather?

  1. Make a plan – mine was a incline interval run
  2. Write it on a piece of paper
  3. Get dressed in workout gear (it helps you commit to going!)
  4. Get on the “dreadmill” WITH the written plan in front of you
  5. Promise yourself that if you go 10 mins and still feel terrible, you can stop
  6. Promise yourself a giant spaghetti squash dinner and a glass of wine
  7. Wait for about the 8 min mark
  8. Motivation/resolve sets in. At this point you realize you will go the full time and survive.

I have no idea how I got through that one, but I did.

Then I ate this:

Thank god for the cleanse and my discovery of Spaghetti Squash Spaghetti.

My derby teammates, the Sake Tuyas, are having a sleepover this weekend.  Everyone is bring a dish and the theme is Mexican.  Because I am crazy, as I was laying in bed last night I was contemplating the possibilities (doesn’t everyone lull their self to sleep thinking about food?).  Then it hit me.

When I made these Black Bean Brownies, I thought I had hit the jackpot.  But… no. There’s something better out there.

Black beans are in (I think) every taco at Moe’s (clearly an authentic Mexican specimen).

This alone qualifies them for the potluck.  But why stop there?

Amp it up and add some spicy-goodness!  The addition of cinnamon and spice and everything nice adds a depth of flavor that is not to be missed.

Protein-rich, fudgy brownie with ~150 calories per serving (less than the original since I reduced the sugar and egg). Does it get any better?

Mexican Black Bean Fudgy Brownies

  • 3/4 C cocoa powder
  • 1/2 C salted butter, melted
  • 1/2 C applesauce (unsweetened)
  • 15 oz canned black beans (1 can, drained and rinsed)
  • 1 C walnuts (chopped)
  • 2 tsp vanilla
  • 1 T instant coffee
  • 1 1/4 tsp roasted ground cinnamon
  • 1 tsp ancho chili powder
  • 3/4 tsp cayenne powder
  • Shake of kosher salt
  • 3 eggs
  • 1 C light agave nectar

Preheat the oven to 325° F.  Prepare an 11 x 7 in pyrex dish by lining with parchment paper or lightly oiling with Baker’s Joy/Pam/butter/etc.

In large bowl, mix together melted butter, applesauce, and  cocoa powder until combined.

Place the beans, 1/2 C of walnuts, vanilla extract, and 3-4 spoonfuls of the cocoa mixture into a food processor.  Blend until smooth (~ 1 min).  It will be very thick.  Set aside.

Add to the cocoa mixture the remaining 1/2 C walnuts, instant coffee, cinnamon, chili powder, cayenne, and salt and mix well.  Add bean mixture to cocoa mixture, manually stirring until well blended.

In a medium-sized bowl, beat the eggs with a mixer until light and creamy (~ 1-2 min).  Add agave nectar and beat well.  Fold the egg mixture (reserving 1/8 C to drizzle over top if desired) into the bean and cocoa mix until just combined.

Pour the batter into prepared pan.

Bake for ~45 mins, until the brownies are set.  Cool completely in the pan before cutting. You may need to refrigerate first – these are extremely soft.

Optional: Sprinkle top with a mixture of cinnamon, chili powder, and powdered sugar.

***

Now to do a quick core workout before bed.  If I can just get started…

What are your secrets to motivation for a bad-weather workout?

Snow Day

By

Snow days are much more fun when you don’t have to work.  This is the downside of technology.

No matter – I did get to go sledding in the park last night at 1 am!

Check out my crazy-dark-red hair!

In the daylight this afternoon, I went for a walk/run around my neighborhood.

3.5 verrrry careful miles took 50 mins!

I did have to stop for some people-watching.  Lots of sledding (pool toys are the most popular sleds this year), snowboarding, and even spectating from the comfort of a couch.  Yep – someone hauled a couch out to the park so they could watch the action with all the comforts of home.

Source: AJC.com

The neighborhood bar is open (and packed).  A group was playing hockey in an icy parking lot.  People who decided to drive and just spinning their wheels in place.  Peachtree Street is a solid sheet of ice.

Source: AJC.com

I did my P90X – Ab Ripper X before lunch when I got home.

Apparently snow makes me eat random things.  Lunch was a corn tortilla with hummus, sautéed asparagus, red pepper, onion, and garlic with sides of cucumber, carrots, and yellow raspberries.  Followed by a Think Thin bar (6g of protein, 0g sugar, and reasonably tasty!).

This one is my fav - love the crunchy pieces of toffee!

Needles to say, I’m looking forward to a football-game-watching-worthy dinner.  I never thought I’d say this, but I’ll do it for Baby Sis…

Go Tigers!!! 🙂

I’m trying (holy snow-induced ADD, Batman) to get my work done so I can go play, too!

I’m going to stop procrastinating now.

Sweet Berry Breakfast Rolls

By

Happy New Year’s Eve!!!

I’ve been waiting to post this… I misplaced my new camera and didn’t get pic of the finished product.

Good news: Found camera.

Bad news:  It was washed.  In a ski jacket.  By my mom.

Playing in the snow with my sisters

At least we got to play in the whole 1/4 inch of snow…

Soooo… I’m posting this sans final product pics.  But they were pretty!  These would make a great hangover New Years Day breakfast.

Christmas morning was very different this year – I was the first one awake!

I bounced out of bed, ready to open presents at 830a.  Then I waited until 11a for the family to wake up.  Talk about anti-climatic.

Things I did to entertain myself for 2.5 hours:

  • Made/drank coffee
  • Ate 1/2 an apple
  • Whittle My Middle workout
  • Prepared the breakfast roll glaze
  • Chopped veggies for a frittata
  • Ate some granola
  • Unloaded and re-loaded the dishwasher

Productive, right?!

In our family, the big-deal Christmas meals are Christmas Eve dinner and Christmas Day brunch.

Continuing with my theme to trying new things, I decided to make Sweet Berry Breakfast Rolls.  These are adapted from the January 2011 Food & Wine.

We enjoyed them with a veggie frittata and a fantastic rose sparkling wine (which I had a picture of on my new/newly cleaned camera).

Of course, we opened presents first. 🙂

My favorite gift this year was a MacBook Air from Mom Santa.  If anyone can teach me how to use it, that would also be cool.

Now for the incomplete rolls.

Ready to roll out after rising.

Rolled out, berry-topped, and sugar-cinnamon sprinkled.

Ready for rise #2!  I let them rise for 2 hours and then placed them in the fridge overnight to beaked fresh on Christmas morning.

Sweet Berry Breakfast Rolls

Dough

  • 1 C Milk
  • 2/3 C Sugar
  • 1 1/2 T Active dry yeast
  • 1 Stick Unsalted butter, softened
  • 2 Eggs
  • 1 tsp Finely grated lemon zest
  • 1/2 tsp Fine sea salt
  • 4 1/4 C All-purpose flour (+ more for dusting)

Filling

  • 10-ounce package IQF (Individually Quick Frozen) mixed berries (not thawed)
  • 1/4 C + 2 T Sugar
  • 2 tsp Cinnamon
  • 1 tsp Cornstarch

Glaze

  • 3/4 C Confectioners’ sugar
  • 3 T Unsalted butter, melted
  • 1 1/2 T Heavy cream
  • 2 tsp Cinnamon

For the Dough:

In a small saucepan, warm the milk over moderately low heat until it’s 95°.  Pour the warm milk into the bowl of a standing electric mixer fitted with the dough hook and stir in the sugar and yeast.  Let stand until the yeast is foamy, ~5 mins.  Add the softened butter, eggs, grated lemon zest and sea salt.  Add the flour and beat at medium speed until a soft dough forms, ~3 mins. Increase the speed to medium-high and beat until the dough is soft and supple, ~10 mins.

Scrape the dough out onto a lightly floured surface and knead it with your hands 2 or 3 times.  Form the dough into a ball and transfer it to a lightly buttered bowl.  Cover the dough with plastic wrap and let stand in a warm place until doubled in bulk, ~2 hours.

Line the bottom of a 9 x 13 in baking pan with parchment paper, allowing the paper to extend up the short sides.  Butter the paper and sides of the pan.  Turn the dough out onto a lightly floured work surface and, using a rolling pin, roll it into a 10 x 24 in rectangle.

For the Filling:

In a medium bowl, toss the frozen berries with the sugar, cornstarch, and cinnamon.  Spread the berry filling evenly over the dough.  Tightly roll up the dough to form a 24-inch-long log.  

Working quickly, cut the log into quarters.  Cut each quarter into 4 slices and arrange them in the baking pan, cut sides up.  Scrape any berries and juice from the work surface into the baking pan between the rolls.  

Cover the rolls and let them rise in a warm place until they are puffy and have filled the baking pan, ~2 hours.

To Bake:

Preheat the oven to 425°.  Bake the rolls for ~20 mins, until they are golden and the berries are bubbling.  Transfer the pan to a rack to cool for 30 mins.

For the Glaze:

In a small bowl, whisk the confectioners’ sugar and cinnamon with the butter and heavy cream until the glaze is thick and spreadable.

Invert the rolls onto the rack and peel off the parchment paper.  Invert the rolls onto a platter.  Dollop glaze over each roll and spread with an offset spatula.  Serve warm or at room temperature.

Notes: The recipe can be prepared through the “Filling” step the day before (I did and it turned out perfectly).  Once risen, simply cover the rolls and refrigerate overnight.  Return to room temperature before baking.

You can also use any sort of berries for the filling.  The original called for raspberries.

Green Beans and Chocolate

By

Now that we are home the cooking can resume!

Mom has been running around the house like a humming bird on crack.  I’m not sure if it is the pain medicine or the fact that she is finally able to walk again.  Well, its still more of a shuffle, but close!

Since Christmas is this week and mom is still recovering, I’m going to hang out at her house until next weekend.  Not to mention the fact that my sisters are in town and her kitchen is better than mine.

I finally got to exercise again and it felt GREAT alright.  Apparently when you don’t exercise for 10 days, getting amped up again is difficult.

My uncle and Baby Sis were her when we arrived on Saturday, so I let them watch Mamma and ran a quick 3 miles.  It really was quick – 26 mins – but it felt like an hour.

Today was a little easier.  P90X Shoulders and Arms, followed by Ab Ripper X.  I love a good core workout.

Other than that, I have been in the kitchen.  Some healthy creations, some borderline, and some down right sinful.

Variety is the spice of life.

The Healthy

I made a French Green Bean Salad using a Lemon- Tahini Dressing inspired by this one by Angela at Oh She Glows.

In summary – YUM.  I loved the crispiness of this salad and the tahini dressing was like hummus with a zing.  Best of all, it was super healthy and easy to make.

French Green Bean Salad

  • ~1 lb French green beans
  • 6 dried Mission figs, quartered
  • 1 cucumber, sliced
  • 1 large carrot, sliced
  • handful flat-leaf parsley, chopped
  • 1/2 tsp garlic salt
  • S&P (to taste)

Bring large pot of water to a boil.  Remove ends from beans and steam until bright green and still crisp.  Remove from water and place immediately in an ice bath (this will chill them and stop the cooking).  Remove from bath and dry.  Place in bowl and toss lightly with garlic salt, carrots, cucumbers, figs and parsley.

Top with crackers or pita and Lemon-Tahini Dressing.

Serves 3-4

Lemon-Tahini Dressing

  • 4 T tahini
  • Juice from 1 lemon
  • 3/4 tsp honey
  • 3-4 T water
  • 1 tsp EVOO
  • S&P (to taste)

In a small bowl, combine tahini, honey, lemon juice, EVOO, and S&P.  Thin out with some water (add one tablespoon at a time) and stir until well combined.

The Borderline

It is a bit of a repeat.  But this time I’ve learned a couple of tricks.

Roasted Banana Rum-Raisin Breakfast Bread

Lessons:

  • Check it at 40 mins.  Mom’s oven cooks fast.
  • Don’t skimp on the rum raisin soaking time.  They get super soft and flavorful when you actually let them soak the whole hour.
  • Use the paddle attachment in the mixing bowl.  I forgot until half way through the first time.  This loaf was much fluffier.
  • Don’t sub evaporated milk for coconut milk.  It was an emergency… but the coconut gives it more depth of flavor.

***

And, back by popular demand, PB Sunflower Granola!

Thanks to Ann, I did get it to stick together better.  Press it down hard immediately after taking it out of the oven.  Then don’t touch it again until it is totally cool.

Ready for the sinful?

The Sinful

Fudge.  More specifically, peanut butter fudge.  With walnuts.

I was making something else, had the marshmallow fluff out, and thought “why not?”

The Jett-Puffed recipe has always been my go-to, but I think this one is pretty good.  It is less greasy and sugary (1/2 C less in fact)… You can actually eat an whole square without that sugar over-dose feeling.  Whether that is good or bad, I’ll let you decide.

Chocolate Peanut Butter Fudge

by Laura Hall

Cook Time: 25 mins

Keywords: boil dessert Marshmallow Fluff peanut butter chocolate chips Christmas

Ingredients (20 servings)

  • 2 1/2 C sugar
  • 1/2 tsp salt
  • 1/2 stick butter (salted)
  • 2/3 C evaporated milk
  • 5 1/2 oz (~3/4 jar) Marshmallow Fluff
  • 1 tsp vanilla
  • 12-oz. Ghirardelli semi-sweet chocolate chips
  • 2 T peanut butter
  • 1/2 C walnuts

Instructions

Line an 8-in square baking pan with aluminum foil; set aside.

In large saucepan combine the first 5 ingredients. Stir over low heat until blended.

Increase heat to medium and bring to a full-rolling boil, stirring constantly for 5 minutes (until sugar is completely dissolved and mixture is perfectly smooth).

Remove from heat, stir in vanilla and chocolate until chocolate is melted. Add nuts. Barely fold in peanut butter. Pour into lined pan and cool completely before cutting.

Powered by Recipage

***
Do you have that one thing you make every year?  One your friends request

Happy Holiday baking to all!

http://farm6.static.flickr.com/5003/5275326845_15813cc850.jpg

Starbucks Deals + Ending the Cleanse

By

Who wants 12 days of Starbucks deals???  Saving Money Living Life has delivered yet again.

Click for source

The Starbucks Deal: Text 12DAYS to 29943 to sign up for Starbucks’ 12 days of Sharing.  Beginning December 1st you will receive one deal per day.

Merry Christmas, Coffee Addicts! 🙂

The woman at SMLL posts some awesome deals AND always manages to save an impressive amount at Publix (like getting $90 of stuff for ~$45). I wish she’d figure out how to do it at Whole Paycheck Foods!

I also learned about a FREE holiday music sampler iTunes download People Magazine through SMLL.  Check out the deal on People’s website.

Speaking of coffee, I have a one-track mind today.  The SP Cleanse is OVER!!!  Mom and I celebrated with some midnight ab work (I know… we have never been normal).

I also had my second personal training session last night.  I am still really loving it.

Some highlights:

  • 20 push-ups in a row, followed by 2 sets of 10 (boy-style = no knees)
  • 65 sit-ups in 2 minutes
  • 20 oblique-ups
  • Lots of bicep curls, pull-downs, and triceps

Our last supper was a salad with Garlicky Grilled Eggplant (recipe at end).  It didn’t get the gorgeous grill marks, but tasted great.

In my salad:

  • Zucchini
  • Cucumber
  • Carrots
  • Sweet potato
  • Garlicky Grilled Eggplant

This morning I am supposed to begin adding foods back one at a time in order to identify any food allergies/sensitivities (I may have chosen two things to add…).

In my oats:

  • McCann’s Irish Oatmeal
  • Arrowhead 4-Grain + Flax
  • 1/2 tsp Coconut butter
  • 1/4 tsp Vanilla
  • 1/4 tsp Cinnamon
  • Blueberries

Have I mentioned how much I missed oatmeal???

I am aiming to add low or gluten-free carbs before going all out since that seems to be a common sensitivity.

Garlicky Grilled Eggplant

  • 1 Eggplant
  • 2 T EVOO
  • 2 T Balsamic vinegar
  • 2 Garlic cloves, minced
  • S & P to taste

Cut eggplant into 1/4-1/2 inch thick slices.

In small bowl, whisk together EVOO, balsamic, minced garlic, salt, and pepper.

Brush liberally onto eggplant.  Place eggplant on grill (or grill pan) for 10-14 mins, flipping once halfway through.

Note: You will probably have some of the vinaigrette leftover – don’t toss it!  It is good drizzled over the grilled eggplant and makes for a great salad dressing.

Cleanse = Fries

By

The Cleanse is going really well.  I love that I’m trying so many new things and my energy level is great!

Funny what I don’t crave – the thought of fried food makes me nauseous.  Not that I ate a lot of fried foods before, but I did have a penchant for tater tots and really good fried chicken.

And what I do crave – ice cream.  I have never eaten a lot of it.  Right now I would run over my own mother for a bowl. (Just kidding, Mom!!!)

I ran 3 miles on the treadmill last night to test my new running shoes.  The guy at Fleet Feet recommended inserts, so I’m testing those too.  The jury is still out.

What I don’t like:

  • The inserts feel hard (not rocks, but harder than just shoes)
  • Inserts make me feel like my heel isn’t deep enough in the shoe
  • The show may be a bit narrow… they do stretch though…

What I like:

  • With the inserts, my overpronation problem felt much improved
  • The length is perfect
  • The laces don’t slip (they are the wavy kind)
  • They are pretty  🙂

Sooooo… I’m not sure what to do.  I will definitely need a couple more treadmill tests before deciding.

Side note: I used to run exclusively on a treadmill and couldn’t imagine running without a TV.  Tonight I realized I now much prefer running outside and was bored to tears on the “hamster wheel.”

I had work  to do and was up until nearly 1 am, so no Whittle My Middle.  However, I got up this morning and did it!

Here’s the latest:

  • Front plank: 90 secs
  • Side plank:  60 secs each side
  • Torso twists: 40 reps
  • Plank ups: 14 reps
  • Boat pose: 25 reps
  • Bicycle: 2 sets of 30 reps, 1 set of 40
  • Side plank w/ twists:  15 reps each side

Has anyone ever heard of the snack cake diet? I am considering it after my cleanse… 😉

Rutabaga fries. They almost taste like real fries.  Seriously.

I like mine extra crispy

These fries are really, really good.  I’m pretty sure the San Francisco McDonald’s franchises are going to begin serving them with Happy Meals (sans toy, of course).

Rutabaga Fries

  • 1 rutabaga
  • 1T olive oil
  • 2 rosemary springs
  • 2 garlic cloves, minced
  • 1 tsp sea salt (ground to “flaky” texture)
  • 3-4 shakes of cayenne

Preheat oven to 400 degrees.

Peel rutabaga and cut into thin fry-like slices. Toss with extra virgin olive oil.

Rough chop rosemary and mince garlic.  Sprinkle over rutabaga slices.  Add sea salt and cayenne.  Toss until each piece is coated.

Spread evenly on non-stick baking sheet.  Place in oven ~20 mins, turning twice.  Remove, taste, and adjust spices as needed.

Note: Omit the cayenne if you don’t like you nose to run!

How about some vegan cheese sauce with that?  We can’t have real cheese on our cleanse, but this isn’t bad.  It definitely doesn’t taste like actual cheese, so I hesitate to call it that… but there weren’t any leftovers!

 

Cheesy Vegan Non-Cheese Sauce

  • 1/4 C Tahini sauce
  • 1/4 C EVOO
  • 1 T Miso Tamari

Place ingredients in mixing bowl and combine until smooth.

***

Whether it be food, running, low-rise jeans, etc… are you ever shocked by how your preferences change?

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?hpt=T2

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