tag:blogger.com,1999:blog-9501236673668059142024-03-05T00:46:09.084-08:00What's Cooking at Thyme To Cook?Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.comBlogger126125tag:blogger.com,1999:blog-950123667366805914.post-69757085156461090782013-04-10T09:35:00.001-07:002013-04-10T09:35:07.115-07:00Garden wrap up from 2012 and onto 2013It's been a while! I've been busy blogging for <a href="http://www.ironbodystudios.com/">Iron Body Studios</a>, which I now call "home" for work. Last January 2012 I had to put Thyme To Cook on hold due to family related issues, and I haven't gone back. I've been concentrating on my fitness and got TRX certified as well as Russian Kettlebell certified, passing the Russian Kettlebell Challenge in Sept 2012 (Most of you know that I've been teaching Spinning since 1995). I am now working with <a href="http://ironbodybyartemis.com/about/">Artemis Scantalides</a> and Eric Gahan from Iron Body, teaching class and assuming my new role as Director of Nutrition where I coach clients as well as offer a variety of food related services. It's an exciting time!<br />
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Here at home, Chez Shiner, we are on to garden season for 2013!!! I never did wrap up our totals for 2012, so I wanted to do that now. My last report was from August, and I had reported a total of about 43lbs or produce. We had a very prolific fall w.our tomatoes! The grand total in pounds for the Shiner garden 2012 was 87.5 lbs!!!<br />
Here's the breakdown: <br />
Broccoli 27.3 <br />Radishes 3.2 <br />Basil 25.6 <br />Beets/Greens 42.2 <br />Golden Beets/Greens 6.5 <br />Blueberries 2.3 <br />Lettuce 1.4 <br />Fennel 0.1 <br />Chard 36.55 <br />Sun Golds 359.8 <br />Onions 19.7 <br />Green Beans 31.5 <br />Strawberries 1.4 <br />Eggplant 36.3 <br />My Girl Tomatoes = 137.8<br />Green Zebras = 460.03<br />Black Cherry Tomatoes = 57.55<br />Poblano Peppers = 18.25<br />Carrots = 14.7<br />Sweet Peppers = 40.95<br />Lemon Balm = 0.3 <br />Raspberries = 0.1 <br />Heirloom Bean = 0.2 <br />Leeks = 8 <br />Cabbage = 23.8<br />Brussels Sprouts = 44.55<br /><br />1400.38 oz of produce = 87.5 lbs!! <br />
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We learned a ton about what to do and what not to do in terms of placement, spacing and symbiotic relationships. The boxes this year will be far less packed and spaced out better. We have already started with peas and kale and are anxiously awaiting them to sprout. We've also put in onions, which should be ready to pull in about 60 days, as well as some that take 90 days. As the season gets going, I'll be sure to post pics of whats going on. I will also continue to post recipes here so be on the lookout for something tasty soon!!<br />
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<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-62910241751048767282013-01-10T03:42:00.000-08:002013-01-10T03:42:54.597-08:00A Quick Dinner: Smoked Chicken Saute w.Zucchini NoodlesLast Thursday I had to come up with a quick dish to make. I was starving, and didn't get home from my kid's dance class until after 6pm.<br />
I had onion, garlic, golden cherry tomatoes, zucchini, broccoli, cilantro and a smoked chicken breast from <a href="http://www.chestnutfarms.org/">Chestnut Farms</a>, a local farm to work with...so here's what I did.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCkCPSLRk51uSn8wlbeluo9lXAj09ZhWapZtOOYT1N0uIJ-u9YhpSWsFMVv2vLk3sKLMIQZNwNi6bf3MuRov9QUKXfyujW5avscLzFRtCAwyZgCrb8diXHxnhTEO3P503Uq_1WKhkBxfY/s1600/IMG_4416.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCkCPSLRk51uSn8wlbeluo9lXAj09ZhWapZtOOYT1N0uIJ-u9YhpSWsFMVv2vLk3sKLMIQZNwNi6bf3MuRov9QUKXfyujW5avscLzFRtCAwyZgCrb8diXHxnhTEO3P503Uq_1WKhkBxfY/s320/IMG_4416.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sauteing the garlic and onions in coconut oil</td></tr>
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I minced the garlic and sliced the onions and gave them a saute in coconut oil....<br />
I used a vegetable peeler to make long slices of the zucchini into "noodles" and set them aside.<br />
I chopped the smoked chicken breast into bite size pieces and also set them aside.<br />
<br />
After the garlic and onion softened up, I added in the broccoli and tomatoes to cook for a couple of minutes, until broccoli was still crisp and the tomatoes started to split open. The smoked chicken went in next - it was already cooked and only needed to warm through.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis9cABnfJpRAiWh7atk-ud-kwnC2g6TrKeGOFNHR2MtLFAmCmVXPPBhdyWzHnirnBdqU5C1sCB9XGn1s5fmECjeGhskBkl_L4JabRVsVLhtQkvPEC97sz_9BVAOPWmfGs-dSx1lG71Pg0/s1600/IMG_4417.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis9cABnfJpRAiWh7atk-ud-kwnC2g6TrKeGOFNHR2MtLFAmCmVXPPBhdyWzHnirnBdqU5C1sCB9XGn1s5fmECjeGhskBkl_L4JabRVsVLhtQkvPEC97sz_9BVAOPWmfGs-dSx1lG71Pg0/s320/IMG_4417.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Zucchini noodles go in last for a quick wilt</td></tr>
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<br />
Since I wanted a little sauce, I added in about 1/2 cup of coconut water and 1-2 TBS coconut concentrate (which is whole coconut in a concentrated form - I get it from <a href="http://www.tropicaltraditions.com/coconut_cream_concentrate.htm?utm_source=google&utm_medium=cse&utm_term=CCC1&gclid=CP75vK3k3LQCFQLd4AodzD0APQ">Tropical Traditions</a>). I let that simmer down for only a brief minute and added zucchini in last, just to wilt.<br />
I finished the dish with a squeeze of lime juice and chopped cilantro. It took minutes to prepare and was really satisfying, and provided me w.a few meals worth of food. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5crbA7sFmOFW_o_V9iXMKXSHhWqet6jH-nC8NL7XoSe2apMmBOKNI-gXIDf5ifhGs3JDf0A3Fl-qP05hjXhw4tWsMpno-ugFDAkPl81lugK0YO8mu6ncCS6rZi3Kq7IhQWlntdY64h2o/s1600/IMG_4418.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5crbA7sFmOFW_o_V9iXMKXSHhWqet6jH-nC8NL7XoSe2apMmBOKNI-gXIDf5ifhGs3JDf0A3Fl-qP05hjXhw4tWsMpno-ugFDAkPl81lugK0YO8mu6ncCS6rZi3Kq7IhQWlntdY64h2o/s320/IMG_4418.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dinner is served!</td></tr>
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Stock up your pantry w.some key ingredients such as coconut water or coconut milk, aromatic veggies (your onions, garlic, carrots, celery), some fresh veggies and proteins and a meal is just minutes away :) Enjoy!<br />
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<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-69804163617820481212013-01-09T05:13:00.000-08:002013-01-09T05:13:04.647-08:00SMART Goals w.a Nutrtion FocusMy first post of 2013 is actually a guest post on the blog of Iron Body Studios, the gym where I workout. Please head on over there and give it a read. It's on setting SMART goals w.a nutrition focus. You can find the post here: <a href="http://www.ironbodystudios.com/index.cfm/news-updates/goal-setting-nutrition-for-the-new-year/">SMART GOALS</a>.<br />
Enjoy! Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-32358293994283166342012-10-28T09:50:00.001-07:002012-10-28T10:13:11.148-07:00Baked ApplesSo, in all of my years cooking, baking etc, I'd never made baked apples prior to last night. The apples this fall have been so great and I've been enjoying them straight up. I wanted to try a baked apple for a couple of reasons:<br />
1) I'd never tried them<br />
2) My sweet tooth has been CRAZY lately and I wanted something for after dinner that was (almost) guilt free - the recipe is Primal/Paleo <br />
<br />
The recipe is easy. The first step is the hardest, and that is to core the apple, to about 3/4 of the way down, not all the way through. I don't have a corer, so I used a pairing knife to cut out most of the core and then a spoon to scoop the rest out. That's all the hard labor!<br />
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A filling is made and then the cavity of the apple is filled with it, and baked. Couldn't be easier, and couldn't be more tasty.<br />
The apples tasted like apple pie, without all the guilt of the pie - warm, cinnamony, soft and delicious.<br />
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Baked Apples<br />
Makes 4<br />
<br />
4 Apples, cored as described above - apples good for baking such as Rome, Cortland, Granny Smith all work well<br />
1/8 -1/4 cup coconut sugar (also called palm sugar)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLW1Kfpr_Gh_ZeBFi3jaHSQByOq99HstNDE2WN7ZCRhyiSZk26OnTyHz8JE_hwo5IzDo6SL1Sk0FCg8ngeSp7zKsJ9YPJh_c2A-tGaLIGdBDXKzpio6rIT3Mcdrd2VjRtvEhrYm1Q1vlk/s1600/IMG_4316.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLW1Kfpr_Gh_ZeBFi3jaHSQByOq99HstNDE2WN7ZCRhyiSZk26OnTyHz8JE_hwo5IzDo6SL1Sk0FCg8ngeSp7zKsJ9YPJh_c2A-tGaLIGdBDXKzpio6rIT3Mcdrd2VjRtvEhrYm1Q1vlk/s320/IMG_4316.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Apples w.cores filled, topped w.grassfed butter, ready for the oven</td></tr>
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1-2 tsp cinnamon<br />
1/4 cup dried cranberries<br />
1/4 chopped pistachios (roasted, unsalted) or use the nut of your choice <br />
1 TBS grass fed butter, cut into 4 pieces<br />
3/4 cup boiling water<br />
<br />
Technique<br />
1. Pre-heat oven to 375 degrees; place cored apples in an 8x8 baking pan.<br />
2. In a separate bowl mix coconut sugar through pistachios.<br />
3. Fill each core of the apple with the coconut sugar mix.<br />
4. Top each apple with a piece of the butter.<br />
5. Pour boiling water in pan around apples.<br />
6. Bake, uncovered, for 30-40 minutes until soft, but not breaking apart.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYxcwepXD9akTXU_99XaYHwvqcDqTSWGYwfaNETHGp7zY4tS1r-WWLkMs45BaG1GH6fe-KFij6StbZ8KQfdZE3q4cSYCWmyc6eQeg4f6kYs36i1SbAgTsoqBSYWR9Vqt_KT1n0Son71wE/s1600/IMG_4317.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYxcwepXD9akTXU_99XaYHwvqcDqTSWGYwfaNETHGp7zY4tS1r-WWLkMs45BaG1GH6fe-KFij6StbZ8KQfdZE3q4cSYCWmyc6eQeg4f6kYs36i1SbAgTsoqBSYWR9Vqt_KT1n0Son71wE/s320/IMG_4317.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Apples, right after coming out of the oven, soft and bubbly w.that delicious filling!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRHkofWn4v9i7NVjrB01KewsKVq6o8P-sFm0CBPbUZNppfntXwdCbEXYbatK_oxLxXTX9UPZQVNhw59VN0XaqyTwDhjdJwHSodnjW-_0nujLrcHC3KeDD0jSO6Mg8_l0_vVicEYZ2p3NA/s1600/IMG_4318.JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRHkofWn4v9i7NVjrB01KewsKVq6o8P-sFm0CBPbUZNppfntXwdCbEXYbatK_oxLxXTX9UPZQVNhw59VN0XaqyTwDhjdJwHSodnjW-_0nujLrcHC3KeDD0jSO6Mg8_l0_vVicEYZ2p3NA/s320/IMG_4318.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just like apple pie filling - so delicious!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Definitely try this at home. If you don't have coconut sugar, you could use brown sugar, or another alternative sweetener. You could use coconut oil instead of grass fed butter as well. Using pumpkin pie spice would also work well instead of cinnamon. Enjoy!</span></td><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"> </span></td><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"> </span></td></tr>
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Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-8254129811321913752012-10-06T19:09:00.001-07:002012-10-06T19:09:24.393-07:00Sharon Shiner RKCIt's one week later, and I'm still reeling from my weekend at RKC. The weekend offered an experience beyond words, but I'm going to try to write about it anyways :)<br />
<br />
I flew to Philly on Thursday filled with anxiety, nervousness and fear. Many things weighed on my mind: would I make my weight class? would I be able to keep up with the volume? had I done enough in my training? would my nerves get the best of me? would I be able to do the snatch test? what team would I be on? WOULD I PASS? WOULD I LET EVERYONE DOWN??<br />
My mind was going a million miles an hour and it continued that way pretty much throughout the weekend, but settled down as I hit milestones, such as weighing in and doing flex arm hang w.ease on the morning of Day 1. My mind didn't completely turn itself down until after I got my certificate that indicated that I passed!<br />
<br />
With excitement and anticipation, I entered the gym on the morning of Day 1 to find out I was on Team Heinz, with Assistants Holiner and Clark: John Heinz, Steve Holiner and Amanda Clark. I went to RKC knowing a handful of people who were also RKC hopefuls. I was lucky enough to be on the same team as Jay Krawczyk, who lives locally and trains at a gym down the street from where I live. Jay also trained with my coach/trainer, Mike Perry, from Skill of Strength to prepare for RKC. After the team arrived we all gathered around for the strength tests and weigh ins and we were under way.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLFbLmRP1wTBQTNl9OD5DXu-cIojKUHX1JwulcDgKz1ZACwebAWyjJERjQk6wbdJWGF1WzWvNSolnPYeFeMn9fykCqNFFFvVh492Nonl92WGKMsMXwnvXq-JnW37dRna2DGHGMDEf0kxA/s1600/IMG_4278.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLFbLmRP1wTBQTNl9OD5DXu-cIojKUHX1JwulcDgKz1ZACwebAWyjJERjQk6wbdJWGF1WzWvNSolnPYeFeMn9fykCqNFFFvVh492Nonl92WGKMsMXwnvXq-JnW37dRna2DGHGMDEf0kxA/s320/IMG_4278.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Amanda Clark, John Heinz and Steve Holiner</td></tr>
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Day 1 started with deadlifts, swings, one arm swings and ended with cleans and presses. However, before we started, the entire group gathered around in a large circle and everyone introduced themselves. It was interesting to see so many different types of people, from doctors to trainers to physical therapists to moms, military and pro athlete hopefuls. We also learned that this RKC, for the first time, had more female candidates then male. Quite appropriate as Andrea DuCane, acting chief, was teaching the course.<br />
<br />
What I noticed right off the bat was, the level of instructing was incredibly high. Andrea<br />
DuCane, not only was an amazing teacher but she was an amazing mover, moving with fluidity and grace. The other instructors, John Heinz, Delaine Ross, Steve Friedes, Phil Scarito and Betsy Collie each brought a different flavor and style to the mix, but none that was of less quality. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjADFgHsrHZCJo3KmLIW2o6OhnT0XalVaW-8RYN4ejQMRyXgXnPNI8WVHkpFL3L-BTXtCs0BgRVvd7YwiumxxUYxz7i2iKeJH8xfhnubIPivUteMPoFpOhKb1OLMZ08UTO_epW-OPd8e8o/s1600/IMG_4283.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjADFgHsrHZCJo3KmLIW2o6OhnT0XalVaW-8RYN4ejQMRyXgXnPNI8WVHkpFL3L-BTXtCs0BgRVvd7YwiumxxUYxz7i2iKeJH8xfhnubIPivUteMPoFpOhKb1OLMZ08UTO_epW-OPd8e8o/s320/IMG_4283.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and my HKC partner, Kate</td></tr>
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The day was split into learning/lecture with movement mixed in, team practices and group workouts. Team leaders and assistants offered training tips and form tweaks as we practiced to ensure we were getting better at the exercises. I had an instant rapport with Steve and Amanda, and I was appreciative for their vision. I kept track of my volume for the weekend. Day 1 consisted of close to 25 deadlifts and 500 swings, nearly 100 cleans, over 20 presses, over 15 clean and presses, a number of planks, and some loaded carries. Not too bad. On this day I hit a personal record in my strict press, pressing the 18kg (39.6 lbs) on my right side. I have to give thanks to Steve for helping me through this. It was truly an amazing feeling to press that bell up, w.my teammates watching and hearing them cheer for me. When the day was over, I left feeling happy about how the day went. I went to dinner w.a couple of my HKC friends, Kate Fiore and Christina DeVos. I came home not too dazed and took and epsom salt bath to get ready for Day 2. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyg7rX6fbez_jZKXLWK2MX8UMsdKvA1zt3ZXOATfPlX0V6DSlNfN2fDjgfoEWZjM9N3ZFI_JBt7tLroQzdB6qLlt2MMPW8iWbrTEwAWfEu9W9Cx0gyQJhZNBvXXtYU_wV3jLG95ZYSDTM/s1600/IMG_4287.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyg7rX6fbez_jZKXLWK2MX8UMsdKvA1zt3ZXOATfPlX0V6DSlNfN2fDjgfoEWZjM9N3ZFI_JBt7tLroQzdB6qLlt2MMPW8iWbrTEwAWfEu9W9Cx0gyQJhZNBvXXtYU_wV3jLG95ZYSDTM/s320/IMG_4287.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and my HKC buddy, Christina</td></tr>
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Day 2 proved to be MUCH more demanding, physically and mentally. Since we had already learned the deadlift, swing, clean and press the day before, all of those moves became part of our practice and group workouts for the day. I was a little fatigued from Day 1. Mentally, it became hard to break away from the thought that testing was only a day away. We covered the Turkish Get Up, Snatch and Squat on Day 2. Tally: Approximately 10 deadlifts, over 600 swings, close to 100 cleans and presses, about 25 TGUs, over 80 Goblet squats and over 80 Front squats, over 100 snatches and high pulls as well as some planks and overhead carries. By the end of the day I was tired for sure. We had planned to have a team dinner which we did, but not until 8pm (our training days ended at 6:30, so 8 was not unreasonable). By 8, I was a wreck. I was sore and I was starting to mentally implode. Thoughts of testing the next day were doing me in. It took all I had to go to the dinner and act like a human being. After dinner I went back to hotel and took another epsom salt bath. I was exhausted but I couldn't sleep and awoke every 2 hours. At 4am, I just got up since my mind was racing.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8Nz5Ey64N62WAzt8iQDWDygM8hJ9zYmyPCokt0r-i0AwkqIZT8FRqomPXc4dY-eFhi0aYSrwr9GMmEX_a2pKSYtSFwJcXuSD4K6yqCwM2iBIJq9rWX3d3Q3SXEfYwg45QkAdq7ZsTU3Q/s1600/IMG_4285.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8Nz5Ey64N62WAzt8iQDWDygM8hJ9zYmyPCokt0r-i0AwkqIZT8FRqomPXc4dY-eFhi0aYSrwr9GMmEX_a2pKSYtSFwJcXuSD4K6yqCwM2iBIJq9rWX3d3Q3SXEfYwg45QkAdq7ZsTU3Q/s320/IMG_4285.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It was awesome to meet Tracy and Janelle!</td></tr>
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There was an electricity in the air on Sunday. Everybody was buzzing. First off before testing, we had a marketing meeting with John DuCane. Having this meeting directly before testing was tough for me. I found it hard to pay attention since my mind continued to race. It was also held off site, and so after the meeting we had to then drive to the gym. I used this time to try and breathe and do some positive self talk. At the gym, after a nice Qijong warm up by John DuCane, testing got quickly underway. When we were told to get our snatch size bell, I walked over to where all the kettlebells were. My eyes laid upon a single 12kg (25lbs), and it spoke to me - I grabbed it out of the bunch and brought it over to test with. I was thankful to be testing with Steve. Testing the RKC 6 moves was less nerve wrecking than I thought it was going to be. I was with 3 other team mates and we all cheered each other on through the testing. I was fortunate enough to have 2 friends come to watch and support me, Tracy and Janelle. Both are HKCs. I am so thankful that they came and experienced it all with me!! Janelle is planning to go on to RKC in 2013! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjirjvx1-QLe-6hZ264s0jf4F_XCxaFOH3BrI0F9gkGSJ4HViw4mP5Oip99Xuh6qX0cAVFXhrxOpp0MX6ZJFZ-e2iun7lgBTcX8bB91Q0Mhw_pNIiVqK8wX4SFZ-gKwlaLiJqxUp-Hjn80/s1600/IMG_4279.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjirjvx1-QLe-6hZ264s0jf4F_XCxaFOH3BrI0F9gkGSJ4HViw4mP5Oip99Xuh6qX0cAVFXhrxOpp0MX6ZJFZ-e2iun7lgBTcX8bB91Q0Mhw_pNIiVqK8wX4SFZ-gKwlaLiJqxUp-Hjn80/s320/IMG_4279.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Unfortunately a blurry pic of all of us, but still a great one!</td></tr>
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Then it was time to do the snatch test, which we went outside to do. I just kept repeating to myself that I had done the snatch test in 4:05, so I knew I could do it. When it was my turn, Steve said, We'll start the timer when you hike it back.....so I took a breath and I just went for it. By rep 60 I was tired for sure. My forearms were sore from the volume we had done on the previous 2 days and the burn set it. I kept it going to 80 and my time was around 3 min. I knew I had plenty of time so reps 81-90 I took nice and slow. For reps 91-100, adrenaline kicked in and I decided to just smoke them. For some reason I put the bell down at 99 thinking I had done 100. Steve yelled, you still have 1 more!!! I don't what happened, I picked the bell up and did my last rep, coming down w.a nice hike pass back and sort of tossed the bell on the ground, not placing it down. Steve looked at me and said, I think I might have to fail you on a technicality since you didn't place the bell down. I was shocked and horrified. Are you joking, I asked him? He said no and that he needed to confer w.John Heinz about it. My heart sank. As he walked off to find John I felt the tears well up in my eyes. In what seemed like forever, I saw Steve and John walking towards me. I searched Steve's face for a sign when he gave me a thumbs up. 4:01 was my time!!!!!!! So you can see, the weekend was filled with the highest of highs and the lowest of lows...a crazy emotional roller coaster.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfyXP2Yx-zqU6iT3CAay8WpyxRexIVl3KguIkiqLxMtHVhZ2tFB06cjUbOwzNoEbh7HMjLCs-wM-Hn_2YnHFPTDMW75wn6vCpUp6DPzcyB2KhyphenhyphenjdOJursSl5l9oWn1ipAu2ALWDhrhaXM/s1600/IMG_4276.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfyXP2Yx-zqU6iT3CAay8WpyxRexIVl3KguIkiqLxMtHVhZ2tFB06cjUbOwzNoEbh7HMjLCs-wM-Hn_2YnHFPTDMW75wn6vCpUp6DPzcyB2KhyphenhyphenjdOJursSl5l9oWn1ipAu2ALWDhrhaXM/s320/IMG_4276.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">During the snatch test</td></tr>
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After testing and a short lunch, we then had our victim training. People volunteered to come for a free kettlebell lesson, taught by us, the RKC candidates. Its a way that the Team leaders and assistants could assess whether or not we could teach the exercises we just learned. Since there were only a few volunteers, we had to team up to teach. I was paired with a gentleman who didn't speak English very well to teach. This was challenging for me on a couple levels. One, it was tough to communicate with him about what to do with our victim and two, he had a different vision about what to do with our victim. So, the hour long lesson was definitely hard. Having said that, the person we worked with really did great. He started out not being able to hip hinge at all, and ended up being able to hip hinge and deadlift as well as do a great plank. The day after RKC I got a nice note from our victim's wife on Facebook. She is also an RKC and complemented me on being able to teach her husband how to hip hinge!! That was great feedback and it really made my day!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOQnypLyUU7fm32osDdAbBUhlCWnka9gcfXLMHdE0oVkPThQP_qDOQI0nBU_-ql9KZYu_Ot4tIzj-SgrzeoFRT6WHnyT13KrIXA3MSRY5gJaAoEJILseMeGvFYRfCiZnTJXiSzCAKW8c/s1600/IMG_4275.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOQnypLyUU7fm32osDdAbBUhlCWnka9gcfXLMHdE0oVkPThQP_qDOQI0nBU_-ql9KZYu_Ot4tIzj-SgrzeoFRT6WHnyT13KrIXA3MSRY5gJaAoEJILseMeGvFYRfCiZnTJXiSzCAKW8c/s320/IMG_4275.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Heinz!!</td></tr>
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The last part of our day and the last part of our weekend was our Grad workout. We were told to grab a bell one size lower than snatch size. All of the candidates then lined up at one end of the gym and Phil Scarito stood at the other end. He called out the exercises that we were to do and we followed them, making our way across the floor. It was an amazing feeling. Everyone was hooting and hollering, completing the workout, knowing that at the end, RKC weekend would be over. It was awesome because a number of people came to watch the testing and our grad workout - a number of HKCs, RKCs, family members and victims, all sat and stood opposite us, watching us and cheered us on. By the end of the workout I was so overcome with emotion, that the tears started flowing. We joined together in the middle of the gym, one hand in and we all shouted RKC! together.<br />
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For me, this weekend validated almost a year's worth of training. It was the opportunity for me to spend time with like minded people, who appreciated me for who I am, who offered support, acknowledging my strength and giving me positive feedback. Never before had I set such a physically and mentally demanding goal for myself. I questioned whether or not I was going to be able to do it, just a month shy of 43 years old. With each workout I logged in my training log, I knew I was getting stronger and closer to my goal. At RKC, I connected with my fellow candidates and made some new friends as well as strengthened old friendships. It was truly a life changing experience and one that I will never forget. I'm looking forward to when I can get together w.my fellow RKCs again! In the mean time, in my training, the sky's the limit, and I'm ready to push myself even further to see how strong I can get. I'm also looking forward to bringing my knowledge to people to help them to move better and get stronger. Good stuff all around!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_OXw-dlW8FTOdpbOisFxtneqy6-l8WjVIp0sax9oGy1cKHV9L6UmxNpGpST0cek28k_Mkxb76khYo8OE8ql1t8fACY7j1aBnNUIqVPlcTYG8-G3WGatdSIVVLzIUNVjjMQQ8Wc4zAvyc/s1600/IMG_4293.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_OXw-dlW8FTOdpbOisFxtneqy6-l8WjVIp0sax9oGy1cKHV9L6UmxNpGpST0cek28k_Mkxb76khYo8OE8ql1t8fACY7j1aBnNUIqVPlcTYG8-G3WGatdSIVVLzIUNVjjMQQ8Wc4zAvyc/s320/IMG_4293.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm certified!!! </td></tr>
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Thanks for reading :) Enjoy!<br />
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<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com4tag:blogger.com,1999:blog-950123667366805914.post-85224845522081106792012-09-23T04:52:00.000-07:002012-09-23T04:52:39.731-07:00This time next week<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyvHpv9OXZQXqGI8JUzswn2kr-dSigtD0bLlflbxlhfyhOzPFWYnMUfWt9uffxQQ7EDzG6QimdoCD_4X0X7PdyEuDKBwhuXyQ23iAWQou8txwWqW_Gtu8pSU7npOS2kwmHnQ1rvwAyrj8/s1600/IMG_4256.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyvHpv9OXZQXqGI8JUzswn2kr-dSigtD0bLlflbxlhfyhOzPFWYnMUfWt9uffxQQ7EDzG6QimdoCD_4X0X7PdyEuDKBwhuXyQ23iAWQou8txwWqW_Gtu8pSU7npOS2kwmHnQ1rvwAyrj8/s320/IMG_4256.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wore my HKC shirt when teaching Spin this past Friday </td></tr>
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This time next week I'll be on Day 3 of RKC!<br />
It's been a long road to get here. Lots of hours logged training. Worth every minute. I totally changed my diet last January to support my training from veg/vegan to Paleo/Primal and boy am I glad I did. I've lost about 5lbs of fat of my body, am experiencing less inflammation in my back (I have arthritis in the joints of my lumbar spine), and overall, just feel better w.great energy.<br />
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A couple weeks back I did practice testing with Artemis from<a href="http://www.ironbodystudios.com/"> Iron Body Studios</a> and did well - did my flex arm hang, 15 (s)....did my RKC 6 moves.....passed the RKC snatch test, 100 snatches in 5 min w.my testing weight, 12kg (25lbs), in 4:05.<br />
So, I know I can do it. <br />
Will I be able to do it under pressure, in front of my peers, mentors and teachers? I certainly hope so.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguEJzEBp3Gn3g4DwTnYqBBHb3wgmKvTxTNkaYfSaKInmbZ-IqFExpBoU2_3Tm2e1uRPyjS38AjSasyc9C2WfbbIHbkEbw9hVldrwDhQ5C0MzKtes3hncHeZAsYOVXGjFWNWbHA1kAJG6Y/s1600/53835_508391955855930_486659963_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguEJzEBp3Gn3g4DwTnYqBBHb3wgmKvTxTNkaYfSaKInmbZ-IqFExpBoU2_3Tm2e1uRPyjS38AjSasyc9C2WfbbIHbkEbw9hVldrwDhQ5C0MzKtes3hncHeZAsYOVXGjFWNWbHA1kAJG6Y/s320/53835_508391955855930_486659963_o.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TGU, 12kg, at Skill of Strength 09/21/12</td></tr>
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This past Friday I went up to meet w.my coach/trainer for the past 8 months or so, Mike Perry from <a href="http://www.skillofstrength.com/">Skill of Strength</a>. It was a good check in meeting and I'm glad we got to meet before I go on Thursday (I live 40 min from Mike and we've met about every 3 weeks or sometimes every 4, as I trained this past year). On our first meeting, I couldn't even snatch the bell! I've come a long way since then! Now, I'm snatching the 16kg.<br />
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It's been a life saving experience, setting this goal for myself. I happened to have the hardest and most challenging year of my life this year and training with RKC as my goal definitely was my savior. Training became something bigger than it was, giving me a life to have where things were (mostly) positive every time I practiced. I welcomed the community experience of having the support of fellow HKCs and RKCs; mostly everyone who I've encountered on this quest has been great and for that I am thankful. The community props me up when I'm down and makes it possible for me to believe in myself at a time when I feel totally lost, and for this I am thankful.<br />
So bring it on and let's get this done!!! <br /><br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com2tag:blogger.com,1999:blog-950123667366805914.post-1479767673729489782012-09-06T14:41:00.005-07:002012-09-06T18:31:37.734-07:00RKC Update and Amazeballs Lamb Curry w.Summer Squash "Noodles"It's just shy of 3 weeks from RKC!!!!!!!!! Mildly freaking out. Mildly.<br />My training has been consistent and I feel like I've done all that I can. I know that over the course of the three 8-9 hour long days of training at the RKC, I will learn tweeks to my form and technique and I'll only get better. I'm looking forward to the camaraderie of my team and fellow RKC candidates. As I've blogged before, I've never undertaken anything this big in my life and I'm hoping that I will be successful. The support that I've gotten from RKCs and HKCs, both in person and virtually has been amazing; from tidbits about training to advice about what to do in my classes, everyone has been extremely welcoming. Through and through I have learned that the RKC is a family that I want to be a part of.<br /><br />I've been eating a pretty clean diet - high in protein, healthy fat, veggies and fruit....oh, and dark chocolate, 85% to be exact....I've been able to keep my weight where I want it, though if I dropped another pound by the 27th, I'd be happy w.that as well. An example of a meal that I might eat is this amazing lamb curry I made, served over "noodles" made from summer squash.<br />The ground lamb, squash and peppers came from <a href="http://stillmansfarm.com/">Stillman's Farm</a>. The tomatoes and eggplant came from my garden.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb8Q1vTO058Rjqxj_FMxYDekojE6SVnLJ9kWxvveIWjkDQDokHBQAUlCgz4dRzPtHYrtY4NtlLygXxG3WRuBx1W7hFFCEisSzQofZelocgRpuaydY7L-ndbYQyIwTJl3B7vCv2PxZ3DcM/s1600/IMG_4218.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb8Q1vTO058Rjqxj_FMxYDekojE6SVnLJ9kWxvveIWjkDQDokHBQAUlCgz4dRzPtHYrtY4NtlLygXxG3WRuBx1W7hFFCEisSzQofZelocgRpuaydY7L-ndbYQyIwTJl3B7vCv2PxZ3DcM/s400/IMG_4218.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231783309696770" border="0" /></a>I sauteed onion and garlic, with some mild hot peppers in some coconut oil until soft. I then added thyme, cumin, coriander, smoked paprika and a small bit of turmeric. Here you can be as liberal as you want w.the spices - I used a little less cumin (2 tsp), more coriander (1 TBS) since that's what I like. I also didn't go nuts w.paprika (1/2 tsp) in case my daughter liked it and didn't want it too spicy. The turmeric can easily overpower so it's best to use a small amount, like 1/4-1/2 tsp. After the spices become fragrant, I added in lamb to brown. I added salt and pepper to season all along the way!!<br /><br />To the browned meat I added a small chopped eggplant, a medium sized chopped sweet potato and a few diced tomatoes. I also added about 1/2 cup of coconut water. I usually would have used stock, but was out. The coconut water worked fine.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoMlCv7Y_fCQFIxJy2BqoIuleSbem6f41fmGisOTbPQbp6iJH6IdpQfApZsV0pz3aydzwuvn2HbL0CbU6JXAClgtQNNs9pYN-yhu2wNYRtwFo6QF64Ebodhf-0dPtC9eTnyoFfXo2iUao/s1600/IMG_4217.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoMlCv7Y_fCQFIxJy2BqoIuleSbem6f41fmGisOTbPQbp6iJH6IdpQfApZsV0pz3aydzwuvn2HbL0CbU6JXAClgtQNNs9pYN-yhu2wNYRtwFo6QF64Ebodhf-0dPtC9eTnyoFfXo2iUao/s400/IMG_4217.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231792956966162" border="0" /></a>After cooking for about 10-15 min at a generous simmer, I wanted to fortify the dish a bit more. So I added in some coconut creme concentrate, which is basically whole coconut, pureed up into a creamy consistency - it's about 70% coconut oil so it's solid at temps lower than 75 degrees, and more creamy at higher temps.<br />The coconut put this dish over the top and made it creamy, thick and hearty. Alternatively you could use coconut milk instead of the coconut water and concentrate and get the same effect.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4TMVcAgoV5VXSFyEsA8d7pTMfySlCnXKY8bp3GfZuHbJU80WMXSxKGNt8LBVkQ8dKBrrfFYylonMArvfQSiut37gIpg_-xE8wIBrAv_7qAVVCDYUzQkiBeRPgDgf8vPzlQzRk0HUIj6s/s1600/IMG_4216.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4TMVcAgoV5VXSFyEsA8d7pTMfySlCnXKY8bp3GfZuHbJU80WMXSxKGNt8LBVkQ8dKBrrfFYylonMArvfQSiut37gIpg_-xE8wIBrAv_7qAVVCDYUzQkiBeRPgDgf8vPzlQzRk0HUIj6s/s400/IMG_4216.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231799981765458" border="0" /></a>To finish the dish, I added fresh lime juice and fresh basil (also from my garden).<br />I served the curry over noodles made from summer squash. I made the noodles with my <a href="http://www.amazon.com/World-Cuisine-A4982799-Tri-Blade-Vegetable/dp/B0007Y9WHQ">Paderno spiralizer</a>, a tool that rotates the veggie or fruit over a series of blades to cut them into a spiral shape, which you can cut into noodles. I sauteed the noodles with some onion (from my garden) and added a small bit of water to steam them.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQL_E8J2detEAE0rbZ2LviZmGwqHyQ2kIGzwBMlr3uJO2eX9ACWx4ncwE3aSaPLXO3nlPyVY6BM1AOPRil4MZjbyr5vbA7gr6lX_4XRPiTrY9wNR1TkTFuUyinm0E5GdYRMpf1o7BSglk/s1600/IMG_4215.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQL_E8J2detEAE0rbZ2LviZmGwqHyQ2kIGzwBMlr3uJO2eX9ACWx4ncwE3aSaPLXO3nlPyVY6BM1AOPRil4MZjbyr5vbA7gr6lX_4XRPiTrY9wNR1TkTFuUyinm0E5GdYRMpf1o7BSglk/s400/IMG_4215.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231813861410466" border="0" /></a>I loved every bite of this dish. It was hearty and flavorful, yet didn't feel heavy. The spices complemented the lamb, the tomatoes gave the acidity and the sweetness of the sweet potato rounded out the dish.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0XNkKIy4GO-n6YPhTqbM9YMweb5BKu5aD37IeguIoUZnxbPa4XMKpOap2hhCGrJ3ARiu7_om0PFvcdMKAY1kqskrsyVgeNB1311ECyZ09lYNmPdPiEhhmDJn2sl_THNeUmPsmC3rJjGU/s1600/IMG_4214.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0XNkKIy4GO-n6YPhTqbM9YMweb5BKu5aD37IeguIoUZnxbPa4XMKpOap2hhCGrJ3ARiu7_om0PFvcdMKAY1kqskrsyVgeNB1311ECyZ09lYNmPdPiEhhmDJn2sl_THNeUmPsmC3rJjGU/s400/IMG_4214.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231819091537634" border="0" /></a>My only complaint is that I didn't make enough!!! I wish I had more leftovers!! :)<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPENxqi63OU5bny_tpTTSOtRYUoh9hTVd3rnDaXWFi-LSc9b7mrj7RVuX0QeACTk_7Mo52zvScg0YQqOAxs-JroOVCBMBVYWK7FyUmyH9oovasTb03E2FP4Noh0J1yPQgNuhjB7jP8LhM/s1600/IMG_4201.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 311px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPENxqi63OU5bny_tpTTSOtRYUoh9hTVd3rnDaXWFi-LSc9b7mrj7RVuX0QeACTk_7Mo52zvScg0YQqOAxs-JroOVCBMBVYWK7FyUmyH9oovasTb03E2FP4Noh0J1yPQgNuhjB7jP8LhM/s400/IMG_4201.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231983033496658" border="0" /></a>If you don't like lamb, try this dish w.a different ground meat - pork, beef, turkey, chicken would all work great.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmy27_kzaEh9Z7oFxyKvmFyAaUHTviJTZdt1FjVlCHwyXEnEuT5HviozHouo4b44aJ9x65gBvHZqFlKZBJHpDbopjNzMxfsJWHVv-6FS4Ndyf0nkPuNZKtHLy69tbYsCkYI0dwDs6Ct4/s1600/IMG_4219.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 378px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmy27_kzaEh9Z7oFxyKvmFyAaUHTviJTZdt1FjVlCHwyXEnEuT5HviozHouo4b44aJ9x65gBvHZqFlKZBJHpDbopjNzMxfsJWHVv-6FS4Ndyf0nkPuNZKtHLy69tbYsCkYI0dwDs6Ct4/s400/IMG_4219.JPG" alt="" id="BLOGGER_PHOTO_ID_5785231975787856722" border="0" /></a>And def try the noodles. You can also use a food peeler to make noodles - just shave off thin slices of the squash an cut into thin strips :)<br />Enjoy!!<br /><br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com1tag:blogger.com,1999:blog-950123667366805914.post-31550931291975763422012-09-02T11:42:00.002-07:002012-09-02T11:44:35.039-07:00I got some press :) Read about my Pantry Raids :)Please read this great article on Thyme To Cook! The article indicates that I'm a "former" Spinning instructor, but I do still teach, 2x a week :)<br />Enjoy!<br /><br />Click here to read: <a href="http://newton.patch.com//articles/newton-native-focuses-on-fitness-and-nutrition-in-your-home">Pantry Raids!<br /></a><a href="http://newton.patch.com//articles/newton-native-focuses-on-fitness-and-nutrition-in-your-home"></a><br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com2tag:blogger.com,1999:blog-950123667366805914.post-73915320590016204312012-08-19T06:14:00.004-07:002012-08-19T07:11:43.113-07:00Garden Tally! and a brief RKC training check inAll I have to say is WOAH! Our garden is quite prolific.<br />Here's the tally as of yesterday:<br /><br />Broccoli 27.3 oz = 1.71 lb<br />Radishes 3.2 oz<br />Basil 13.1 oz<br />Beets/Greens 42.2 oz = 2.64 lb<br />Golden Beets/Greens 6.5 oz<br />Blueberries 1.5 oz<br />Lettuce 1.4 oz<br />Fennel 0.1 oz<br />Rainbow chard 17.1 oz<br />Sun Golds 219.6 oz = 13.7 lb<br />Onions 19.7 oz = 1.23 lb<br />Green Beans 22.7 oz = 1.42 lb<br />Strawberries 1.4 oz<br />Eggplant 20.8 oz = 1.3 lb<br />My Girl Tomatoes = 37.5 oz = 2.3 lb<br />Green Zebras = 218 oz = 13.6 lb<br />Black Cherry Tomatoes = 9.6 oz<br />Poblano Peppers = 7.6 oz<br />Carrots = 6 oz<br />Sweet Peppers = 8.7 oz<br />Lemon Balm = 0.3 oz<br />Raspberries = 0.1 oz<br />Heirloom Bean = 0.2 oz<br /><br />Grand Total: 684.6 oz = 42.8 lb of produce!!!<br /><br />We are swimming in tomatoes! They have been delicious! Here are some pics:<br /><br />Green Zebras:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRw3fLwz9IisdCFIw2Rm4muMEU47w1I28PsV_FKooyQBeiZq2HVmfKK3yqDpI85T6BwNgYPrhCUi_nZ1GBBxVfF-ACjalzrwzN4ymhDpIFDP6-5fhHOGLFK1jsER-ADIqU9fsWa4hpC1I/s1600/IMG_4032.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 312px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRw3fLwz9IisdCFIw2Rm4muMEU47w1I28PsV_FKooyQBeiZq2HVmfKK3yqDpI85T6BwNgYPrhCUi_nZ1GBBxVfF-ACjalzrwzN4ymhDpIFDP6-5fhHOGLFK1jsER-ADIqU9fsWa4hpC1I/s400/IMG_4032.JPG" alt="" id="BLOGGER_PHOTO_ID_5778373252629756098" border="0" /></a>Tomato salad w/Green Zebras, Sun Golds and Black Cherry variety, w.a drizzle of extra virgin olive oil and balsamic reduction:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKQrwiQWAyjEYxgP5IFJQmG42Kgp9eJ0DzsPx7HLpvwFt-NHxK1CTTPFSddtI7ubbOkC4Nk0TskRv4sWjFRVWkmUkfF5NC_qWSEe_XR2wTF8iFmXi9kodaPIehYnvxvxYWqxwgx7GfqcY/s1600/IMG_4031.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 269px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKQrwiQWAyjEYxgP5IFJQmG42Kgp9eJ0DzsPx7HLpvwFt-NHxK1CTTPFSddtI7ubbOkC4Nk0TskRv4sWjFRVWkmUkfF5NC_qWSEe_XR2wTF8iFmXi9kodaPIehYnvxvxYWqxwgx7GfqcY/s400/IMG_4031.JPG" alt="" id="BLOGGER_PHOTO_ID_5778373262817342770" border="0" /></a>We've gotten a couple beautiful Poblano peppers:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitSNKIOuIX3BNMn_D1heKzj-qquqiR7XzPs06mwX8ON-FE-u6XJnNpVMp8R0uY0_peau8x5KWo50i2JVbhDzj3aGzfgkZTZAC5g8dGSyjlAhuUhPGPW8AVIfG404Qeh41PeO4iK7p3084/s1600/IMG_4179.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 371px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitSNKIOuIX3BNMn_D1heKzj-qquqiR7XzPs06mwX8ON-FE-u6XJnNpVMp8R0uY0_peau8x5KWo50i2JVbhDzj3aGzfgkZTZAC5g8dGSyjlAhuUhPGPW8AVIfG404Qeh41PeO4iK7p3084/s400/IMG_4179.JPG" alt="" id="BLOGGER_PHOTO_ID_5778373234957425826" border="0" /></a>We got a lovely batch of carrots:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSseb1q1RXpZxXlamIUbIVh2vb4RxyWleCxYSXLnvzMxC9asNyDavbJt5LG8YJlSBQbf9xjX5KSTjlNLyYxSSwrOV0Ir5mImWE8gLNq4VNaJRuzYwo_SH1_1C-NTkgku-KrEXL9wuzoZ8/s1600/IMG_4029.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 326px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSseb1q1RXpZxXlamIUbIVh2vb4RxyWleCxYSXLnvzMxC9asNyDavbJt5LG8YJlSBQbf9xjX5KSTjlNLyYxSSwrOV0Ir5mImWE8gLNq4VNaJRuzYwo_SH1_1C-NTkgku-KrEXL9wuzoZ8/s400/IMG_4029.JPG" alt="" id="BLOGGER_PHOTO_ID_5778373243635670946" border="0" /></a><br />The Fairy Tale eggplant have been growing great too. I grilled some off, creating a delicious and buttery eggplant:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnJDV43chADuZa0pzI4I0h501gfakt5Ot3y7ZyKn8Suok-_mIRIZIRGDP63nwNLyxnSxhQW9KLdGiO6jofHlQ2v1pIItSspQyUCQhkuKTsRzkuxz7szkOKFwTkvuUmroDflUZiq0DGblI/s1600/IMG_4033.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnJDV43chADuZa0pzI4I0h501gfakt5Ot3y7ZyKn8Suok-_mIRIZIRGDP63nwNLyxnSxhQW9KLdGiO6jofHlQ2v1pIItSspQyUCQhkuKTsRzkuxz7szkOKFwTkvuUmroDflUZiq0DGblI/s400/IMG_4033.JPG" alt="" id="BLOGGER_PHOTO_ID_5778373402256150962" border="0" /></a>The chard continues to grow big and bold:<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOTAsYeaNHsvyO21XGNV2ig-Sri5XgOk1TgbYHYzoIa6q5gb-0YfRmLlb74xbbzT-_iV4s52et039DYu3lV7n4TtBFpn_7zgStJuqWgD44Jc4Tnf1vuMby7lTw6bKJei_XSlPAUs7d2u8/s1600/IMG_4178.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOTAsYeaNHsvyO21XGNV2ig-Sri5XgOk1TgbYHYzoIa6q5gb-0YfRmLlb74xbbzT-_iV4s52et039DYu3lV7n4TtBFpn_7zgStJuqWgD44Jc4Tnf1vuMby7lTw6bKJei_XSlPAUs7d2u8/s400/IMG_4178.JPG" alt="" id="BLOGGER_PHOTO_ID_5778373221950754226" border="0" /></a><br />We have cabbage coming in as well....the cauliflower we planted hasn't really started to produce heads and I'm not sure they will. Our stalks of Brussels sprouts continue to get bigger and the sprouts are forming nicely.<br /><br />Training update - RKC is in just 6 weeks, I can't believe it! My training has been going well. I'm starting to get more nervous and the anticipation of how the weekend is going to go is definitely growing. I will continue to train and train hard. I'm looking forward to being able to share the RKC experience with a couple of girls that I did my HKC with last September. At least we'll be able to take the ride together!<br /><br />That's it for now. Hope you're eating well!!<br />Enjoy :)<br /><br /><br /><br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-69635770174089296132012-07-29T05:42:00.001-07:002012-07-29T05:42:52.491-07:00The Egg Bowl and an RKC training updateAll my life I was under the impression that I didn't like egg yolks. I would toss the yolk and make scrambled egg whites or get rid of the hard cooked yolk and just eat the white. Just recently however, in the wake of a deviled egg craze, I decided to try the yolk again, but this time, using local, farm fresh eggs from pastured hens. To my surprise, I liked the yolk! I was excited and disappointed at the same time - what had I been missing all these years??? I quickly came up with this recipe for <a href="http://thyme-to-cook.blogspot.com/2012/04/southwestern-deviled-eggs.html">South Western Deviled Eggs</a> and went about enjoying eating hard cooked eggs.<br />
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Most of you know that I have been training for my RKC (<a href="http://www.dragondoor.com/workshops/russian_kettlebell_challenge_certification_requirements/">Russian Kettlebell Challenge</a>), which is Sept 28-30. In January, I adopted a more "Paleo/Primal" style diet, cutting out grains and legumes in favor of lean, grass-fed and pastured meats, wild fish, eggs, healthy fats like coconut and avocado, fruits and veggies. I did this because I felt at that point, I wasn't progressing in my training. This move was a good move for me. I started to get stronger and my training took off. Food for me is fuel and something I fuel up with is what I've dubbed the Egg Bowl. <br />
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The Egg Bowl is made up of hard cooked eggs, avocado and your swing ingredients. The swing ingredients are whatever else you want to add: bacon, other meats or fish, and/or other veggies. I always add hot sauce as well. These egg bowls are delicious, filling and packed with nutrients. Let's review nutrition facts for 1 cup of hard cooked eggs: 211 cal, 14g fat (4g sat, 6g mono, 2g poly), 1.5g carb, 17g protein, a bunch of Vitamins/Minerals including Vit A, Riboflavin, Vit B12, Folate, Selenium and Phosphorus, to name a few. Also included are Sterols, but before you get all nuts about the cholesterol, understand that reports lead to the fact that egg consumption does not raise blood cholesterol levels - read more about that here: <a href="http://www.news-medical.net/news/20100209/Egg-consumption-does-not-raise-blood-cholesterol.aspx">Eggs</a>. I usually have 3-4 hard cooked eggs a day, and I feel good about it!<br />
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I LOVE my Egg Bowls! Here are a few that I have enjoyed:<br />
Grass fed burgers, hard cooked egg, avocado, arugula, hot sauce, sea salt <br />
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Smoked trout, hard cooked egg, avocado, hot sauce, sea salt<br />
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Crumbled pastured bacon, hard cooked egg, avocado, hot sauce, sea salt<br />
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So, the possibilities are really endless....I usually have 2 hard cooked eggs, 1/2 med avocado and add the other ingredients to them....I'm addicted!!!<br />
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So back to RKC training. It's coming along! And I'm down to just about 2 months to go until the training. One thing I have been doing is an 80 count snatch test. I've talked about the snatch test before: it's 100 snatches in 5 minutes, w.your testing bell - for me, it should be the 12kg (~25lbs). <br />
I've done 3 rounds so far and here are my times: <br />
06/30/12: 80 snatches in 3:38<br />
07/07/12: 80 snatches in 3:50<br />
07/18/12: 80 snatches in 3:38<br />
I'm feeling pretty good about those times. I will repeat again this week, but will push it out to 100 and see what the time is.<br />
In the mean time, I've been working hard on my hip snap in my cleans, one arm swings and snatches - using the 14kg and 16kg so that the 12kg will feel manageable.<br />
Good stuff!.<br />
Give the egg bowl a try and let me know what you put in it!<br />
Enjoy :) <br />
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<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-60080421997842212862012-07-20T16:00:00.000-07:002012-07-20T16:12:04.968-07:00Awww yeah...Cold Brewed Coffee Concentrate!In my early adult years I was a total coffee snob and I didn't even try to pretend I wasn't. I stayed current on all the fancy brewing methods and designer beans that Starbucks would sell; my staple drink was a 4 shot wet cappuccino. When I traveled, I schlepped along my french press and beans to ensure I had suitable coffee to drink. You get the idea..... It wasn't that I lost my passion for the diesel...but when it became time to try to get pregnant, I realized that 4 shots of espresso each morning probably wasn't going to help. So, I gradually got off the brown stuff...I stepped down the number of shots to 2....then went 1/2 decaf....then went all decaf....and I never really went back to full caff.<br />
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Coffee just didn't appear so sexy to me anymore. The ritual of drinking it each morning still remained important to me but in a much more scaled back way. These days, I use Starbucks Via, their instant coffee. It's actually very tasty. There is a decaf Italian Roast which is dark and smokey.<br />
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It was just recently however, that Starbucks began selling a blend called Tribute, and for some reason it was appealing to me. It's a blend of an Aged Sumatra from Ethiopia, with beans from both Papua New Guinea and from Colombia. It's luscious. I tried it, and it was delicious! And caffeinated!! I reserved it for special days when I felt a bit of caffeine was in order. <br />
When the July issue of Bon Appetit came in and featured an article on cold brewing coffee concentrate for iced coffee, I knew I had to try it, and use the Tribute blend beans.<br />
When I went in to get the beans, low and behold, Starbucks was sold out and was not going to get any more in. The barista there made a custom blend for me, using a similar mix of beans to that in the Tribute blend. I was set to make my coffee concentrate....<br />
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Recipe adapted from Bon Appetit, July 2012<br />
Makes ~5 cups coffee concentrate, that lasts for up to 2 weeks in fridge<br />
12 oz coarsely ground, fresh beans<br />
8 cups water <br />
Also needed: cheese cloth, fine mesh sieve and coffee filters<br />
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1. Place coarse ground beans in a container big enough to hold 8 cups water <br />
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2. Pour 8 cups water (I used filtered water) over the grounds and stir them, ensuring that all of the grounds have been moistened<br />
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3. Cover the container with cheesecloth and allow to sit for at least 15 hrs at room temperature - mine actually sat for 19 hrs<br />
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4. After the steeping time is up, line a fine mesh sieve with the cheesecloth<br />
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5. Carefully pour the steeped grounds over the cheesecloth and drain the coffee concentrate into another container - I had enough cheesecloth so I could pick up the grounds and squeeze out residual liquid; then compost or spread the grounds in your garden :)<br />
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Here is the coffee concentrate before running it though a coffee filter:<br />
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6. Take a coffee filter and pour the concentrate through it - there are fine coffee particles in the liquid that get filtered out - Filtration can take ~30 - 45 minutes - I had to complete this stepwise, as I only had small coffee filters, and it only held so much of the concentrate<br />
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Check out the bottom of the filter- Like Mud!! <br />
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You're left with an amazingly dense, but not muddy, coffee concentrate that can be used to make iced coffee - Liquid gold! <br />
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Try out a ratio of concentrate/water that works for you. Here is an iced coffee with 4oz concentrate, 4oz water and 1oz half-half:<br />
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I'm totally hooked. It's a bit of work with the cheesecloth and filters etc, but it's totally worth it. What you won't get is a weak cup of iced coffee or an acidic cuppa w.a bitter finish....what you will get is a smooth, strong yet soft cup of iced coffee. Definitely worth giving it a go.<br />
Enjoy!<br />
<br />
<br />
<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com1tag:blogger.com,1999:blog-950123667366805914.post-27833891888866207052012-07-20T07:57:00.000-07:002012-07-20T11:51:37.587-07:00Quick Garden Tally<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Ozw7Y1MjgnXMK8tMBjsMF4AI-0IG-gFm8GRrgPoSmk80Bp5kZEBFcEkdl8Yh-fKqbc3GAvyUPgafYi0xx_Ut6acGKWhmHlySR5ben1Q6lEqZ_W97RX6FcveKYq6GuJXTUUBmMgmmSiE/s1600/IMG_3880.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a>How's your garden growing?<br />
Ours is really full tilt! We've been harvesting the Sun Gold tomatoes, every day picking over 1/2 pint each time!! Have you ever tried a Sun Gold??? It's a little
yellow-orange tomato that bursts with sweetness when you bit into it...yummmmm! We are patiently waiting for the heirloom Green Zebra tomatoes to ripen up. We also have another heirloom variety, called My Girl, and those also are on the vine, but not yet ripe. <br />
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The decorative gourds have started to grow.<br />
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Our first eggplants are coming in, as well as another round of Rainbow Chard, green beans and strawberries.<br />
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The peppers are really growing well now, both sweet and hot (jalapenos and poblanos).<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix5EJHaATV4OZdwrD9ni-hr3GC3cxncWWFCNXtL_rWAL4NkKssc91ZTE7h8Y62HZcVwRk3wEITYvzlcD5ELthmMsxykQh-D5qLrcxx2sjElSU6u7ddFaTEBNoEY4PATUvyb5M4CvQncQE/s1600/IMG_3884.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix5EJHaATV4OZdwrD9ni-hr3GC3cxncWWFCNXtL_rWAL4NkKssc91ZTE7h8Y62HZcVwRk3wEITYvzlcD5ELthmMsxykQh-D5qLrcxx2sjElSU6u7ddFaTEBNoEY4PATUvyb5M4CvQncQE/s320/IMG_3884.JPG" width="313" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjk_oneDc3HTt9M6HI3Cq8UlDlE2NryoU0vIzI21MTWhJyei0QeXJUEzh9NCuYF8JE6ms-rL-WlXhwsPni7gTVOZp8V97pUZfs6TixT77YSQdl1unCbwlvnmIue7XwY_Ad7tLrnCRQ1kE/s1600/IMG_3883.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjk_oneDc3HTt9M6HI3Cq8UlDlE2NryoU0vIzI21MTWhJyei0QeXJUEzh9NCuYF8JE6ms-rL-WlXhwsPni7gTVOZp8V97pUZfs6TixT77YSQdl1unCbwlvnmIue7XwY_Ad7tLrnCRQ1kE/s320/IMG_3883.JPG" width="320" /></a><br />
We harvested our first few red onions - they are very little, but very tasty, and more will be ready quite soon (as well as the yellow onions). <br />
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<br />
The cabbage is growing, but no head is forming...not sure why....maybe it will form in the near future?<br />
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<br />
Unfortunately, we continue to be taxed by critters that eat the Sun golds, as well as our blueberries. I think we've only gotten 10 or 15 blueberries off our 3 bushes!<br />
<br />
Totals as of this morning:<br />
Broccoli 27.3 oz<br />
Radishes 3.2 oz<br />
Basil 5.7 oz<br />
Beets/Greens 42.2 oz<br />
Golden Beets/Greens 6.5 oz<br />
Blueberries 1.1 oz<br />
Lettuce 1.4 oz<br />
Fennel 0.1 oz<br />
Rainbow chard 7.1 oz<br />
Sun Golds 42.1 oz<br />
Onions 2.0 oz<br />
Green Beans 10.9 oz<br />
Strawberries 1.3 oz<br />
Eggplant 1.8 oz<br />
Grand Total: 152.7 oz, 9.54 lbs of produce :) <br />
<br />
Hope your garden is giving you a big bounty!<br />
Enjoy :)Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-12569199183084916232012-07-17T17:05:00.004-07:002012-07-17T17:55:34.039-07:00Seared Scallops with an Asian Cucumber SaladLiving in the Boston area, I'm surrounded by fresh, local meats, eggs, fruits, veggies and seafood. Every Wednesday, a local fishhouse, <a href="https://www.facebook.com/pages/Jordan-Brothers-Seafood/144580237386">Jordan Brother's Seafood</a>, sets up at <a href="http://www.allandalefarm.com/">Allandale Farm</a> and sells fish and shellfish that was caught just hours earlier. This past week, I got a pound of local sea scallops, caught in Provincetown, Ma, for 20$. That is a fair, competitive price considering 1) how fresh the scallops were and 2) how little the scallops had to travel from sea to plate. I am quite lucky to live where I do!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3WrhQU5xrBUtCRrJ09T552fNK2jhuFESa6OLNynKJ_-CLxfoPWuuw-qnUXSLesylIOxBIx5_4g0C8xNVDEjZNBrlRupJ5rYcpHbCBmcqeTcYv-5PDmJb8GcldYhS9Bi5Y23UWubc07ZM/s1600/IMG_3812.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3WrhQU5xrBUtCRrJ09T552fNK2jhuFESa6OLNynKJ_-CLxfoPWuuw-qnUXSLesylIOxBIx5_4g0C8xNVDEjZNBrlRupJ5rYcpHbCBmcqeTcYv-5PDmJb8GcldYhS9Bi5Y23UWubc07ZM/s400/IMG_3812.JPG" alt="" id="BLOGGER_PHOTO_ID_5766301225265188882" border="0" /></a>It's also smack dab in the middle of CSA season and the pick up each week is getting bigger and bigger. I got some great looking pickling cukes from <a href="http://stillmansfarm.com/csa.htm">Stillman's Farm</a>, so I decided to make an Asian cucumber salad to accompany the scallops.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhg1bbW1ehHntqJ4_eJVHkwmg43fO10lwJdE3cUo7y7QjwIPLmySAU8s2cSxRomvcx2TRGNgmdN8D7zYxrKhqQBQrBnQSy-WAsKDtCnIe9YStXPo-2qI-noq5elv3K8E1zMa9BoIagt4/s1600/IMG_3815.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhg1bbW1ehHntqJ4_eJVHkwmg43fO10lwJdE3cUo7y7QjwIPLmySAU8s2cSxRomvcx2TRGNgmdN8D7zYxrKhqQBQrBnQSy-WAsKDtCnIe9YStXPo-2qI-noq5elv3K8E1zMa9BoIagt4/s400/IMG_3815.JPG" alt="" id="BLOGGER_PHOTO_ID_5766301212923469250" border="0" /></a>To prepare the scallops, first off, clean them by removing the little muscle off the side of the scallop. It will pull right off. You don't have to remove the muscle, but it's extremely chewy and not appetizing. Make sure your scallops are dry, season with salt and pepper and then sear off over medium-high heat in your fat of choice (I used coconut oil). Do not crowd the pan!! If there are too many scallops in the pan at one time, the temperature of the pan will drop and the scallops will not sear off, but will end up steaming. Flip scallops after a few minutes of cooking; they should be golden brown.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_fhyCTZDdkyyre6XNAms7PPzZttDVuGKx3DyKXpPNKUCGEZCXG4DncdCYitmzZ2onhO_zZWpuwFR_LcrdviRjL21x5Zvs6J1IShFrFxAaCqdx4Wrnt7Q7J0nwxrRrjYMR8tz6JgxeuGM/s1600/IMG_3811.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_fhyCTZDdkyyre6XNAms7PPzZttDVuGKx3DyKXpPNKUCGEZCXG4DncdCYitmzZ2onhO_zZWpuwFR_LcrdviRjL21x5Zvs6J1IShFrFxAaCqdx4Wrnt7Q7J0nwxrRrjYMR8tz6JgxeuGM/s400/IMG_3811.JPG" alt="" id="BLOGGER_PHOTO_ID_5766301228758979954" border="0" /></a>Repeat the cooking process until all of the scallops are done and reserve until ready to serve.<br /><br />Typical Asian cucumber salad is usually loaded with sugar and rice vinegar. I went a different route, keeping it Paleo and used lemon and lime juice and a small bit of coconut nectar to sweeten. To flavor the salad, I used shallots, Red Boat Fish sauce, coconut aminos and cilantro. The key to the salad is to slice both the cukes and shallots nice and thin.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF375Gepv5iie3YC9jNF3Rj-61Y_54Ft6MxabFWRR-GGP7SgHZemkwZUxoWax9kNSpxuZQh5X28y6lgkNlW9-_RIgHYn9wdrhsjZevqjjLYqkYHOr3kwGDtQIQR6o9e-VMnN0Wh86lF8E/s1600/IMG_3813.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF375Gepv5iie3YC9jNF3Rj-61Y_54Ft6MxabFWRR-GGP7SgHZemkwZUxoWax9kNSpxuZQh5X28y6lgkNlW9-_RIgHYn9wdrhsjZevqjjLYqkYHOr3kwGDtQIQR6o9e-VMnN0Wh86lF8E/s400/IMG_3813.JPG" alt="" id="BLOGGER_PHOTO_ID_5766301221812894514" border="0" /></a>The acid of the lemon and lime juice will "cook" the cucumbers and shallots, softening them up and infusing them with flavor. The salad is best prepared a few hours prior to serving and is best served chilled.<br /><br /><span style="font-weight: bold;">Asian Cucumber Salad</span><br />3 pickling cucumbers, sliced thin<br />1 small shallot, sliced thin<br />3 TBS cilantro, chopped<br />1/3 cup mixed fresh squeezed lemon and lime juice<br />1/4 cup water<br />1 TBS fish sauce (I use <a href="http://redboatfishsauce.com/">Red Boat</a>)<br />1 TBS coconut nectar (if you don't have coconut nectar, use honey or agave syrup)<br />1 tsp coconut aminos<br /><br />1. In a medium bowl, mix the juices, water, fish sauce, coconut nectar and coconut aminos until well combined.<br />2. Add in cucumbers, shallots and cilantro; mix to combine and allow to sit for a couple hours before serving, stirring occasionally.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNO8e6dX7aRw8y9YViFOZQhO-iJSyLajJaPmb3sAyVUYcouPgqFhg1Mefwx2bJFoNEx9YrkfNjN3yGnipytAfR_uFKIAKxb2n6FWArH7Ypbs92DzttWOkRuv7rL_pxH8IFzQnzb859nE/s1600/IMG_3810.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNO8e6dX7aRw8y9YViFOZQhO-iJSyLajJaPmb3sAyVUYcouPgqFhg1Mefwx2bJFoNEx9YrkfNjN3yGnipytAfR_uFKIAKxb2n6FWArH7Ypbs92DzttWOkRuv7rL_pxH8IFzQnzb859nE/s400/IMG_3810.JPG" alt="" id="BLOGGER_PHOTO_ID_5766301236539624450" border="0" /></a>Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-51382483508215077962012-07-06T05:59:00.010-07:002012-07-06T07:58:48.019-07:00Garden Update and RKC trainingThe garden is in full swing now.<br /><div style="text-align: left;">We've cleared out all of the beets and broccoli and replaced them with cabbage, cauliflower, more beets and carrots.<br />Everything is coming in nicely.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggYrBJycA3OOBB8fQzicLHPJnz5NpxZaTtUfT5eHRm0IwHlI4eLz-07SnNZlWArEEU0AOqRpULzILATxP_CKSLnilqyuvuy9SI9wbOWgfzfWmGK9bAEcA3ubh9C9PMwVzND70p8flJ0sw/s1600/IMG_3801.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggYrBJycA3OOBB8fQzicLHPJnz5NpxZaTtUfT5eHRm0IwHlI4eLz-07SnNZlWArEEU0AOqRpULzILATxP_CKSLnilqyuvuy9SI9wbOWgfzfWmGK9bAEcA3ubh9C9PMwVzND70p8flJ0sw/s400/IMG_3801.JPG" alt="" id="BLOGGER_PHOTO_ID_5762046863394598354" border="0" /></a>Unfortunately we've encountered some pests, specifically, cabbage moths, that lay eggs on the leaves of the Brussels sprouts plants. Tiny little yellow-green worms hatch on the underside of the enormous leaves and eat them. So we have an all out bounty on both the moths and worms - $5 per moth that is caught and $1 per worm...but seriously, they are rampant. We inspect the leaves daily and pick off the worms.<br />Here you can see the leaves, some eaten up almost entirely, and others with holes in them.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG8Z1TFog8z7UOlCm1O9D1hw8gTsL0S_ENhwa7ofo2Bf8tARwksxG1ZrmOjIFXMa0DzKeJf_3kbJoSg60Uq2qJ_4DEWFgBZGUeTf4F9PE5mXjTtXSGau6Iubiq1r8PNYSlrDa_C6SWm7A/s1600/IMG_3804.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 293px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG8Z1TFog8z7UOlCm1O9D1hw8gTsL0S_ENhwa7ofo2Bf8tARwksxG1ZrmOjIFXMa0DzKeJf_3kbJoSg60Uq2qJ_4DEWFgBZGUeTf4F9PE5mXjTtXSGau6Iubiq1r8PNYSlrDa_C6SWm7A/s400/IMG_3804.JPG" alt="" id="BLOGGER_PHOTO_ID_5762041655769407026" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />However, despite all that, tiny Brussels sprouts are forming and growing!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh04t6KtYvz590rg7m0_QunFG4c7W0Ib0aCBpNuhtGM-Q6oJKZ4tGAYorxwJMMnb65zxtRtkDwtbDq8eANothw165vpp7qOov6dTmiJoDWdnNfNwZWuBvr2NdNZWYCQf1oy3CqJLp_y2rc/s1600/IMG_3803.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 382px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh04t6KtYvz590rg7m0_QunFG4c7W0Ib0aCBpNuhtGM-Q6oJKZ4tGAYorxwJMMnb65zxtRtkDwtbDq8eANothw165vpp7qOov6dTmiJoDWdnNfNwZWuBvr2NdNZWYCQf1oy3CqJLp_y2rc/s400/IMG_3803.JPG" alt="" id="BLOGGER_PHOTO_ID_5762044849318100722" border="0" /></a>We also have chipmunks that like to take our tomatoes, eat one bite and leave them for us in our driveway.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYFdT_Gxb3jZEi-5w06tZW61Xu_st9ip-TAEMvEG-mYchy3vcKGRCekfHxPP7kY6hoRRoHlLSr5ohfZT7oe1j3qngVCf_Ud4J5N-Kz9tB3A6KTmqe1N8eRPuSzXNbTTrPQJLUymX_8n-c/s1600/IMG_3799.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 348px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYFdT_Gxb3jZEi-5w06tZW61Xu_st9ip-TAEMvEG-mYchy3vcKGRCekfHxPP7kY6hoRRoHlLSr5ohfZT7oe1j3qngVCf_Ud4J5N-Kz9tB3A6KTmqe1N8eRPuSzXNbTTrPQJLUymX_8n-c/s400/IMG_3799.JPG" alt="" id="BLOGGER_PHOTO_ID_5762045428394232114" border="0" /></a>The birds ate most of our ripe blueberries and we have 2 more bushes that are ripening up. I hope to enjoy a bit more of them once they ripen, as we only got to have about an ounce from the first bush (which was only ~10-12 berries).<br /><br />Pests aside, the garden is doing great. We have a variety of hot and sweet peppers coming in now, as well as eggplant, which are flowering.<br /><br /><div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKNSA3cHhxXy4cofM98xHE3RFl3PboBKvNJzShpfb8ZQDhG_KEjSNaMlwCdasV5zpyFeIiQFSQkwdqhuFtkXvSnsnYWdqNVSK0oLhLsjw9zNTfmb71KmIXyF9IqaXgztl8qeDDr29ffyg/s1600/IMG_3805.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 393px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKNSA3cHhxXy4cofM98xHE3RFl3PboBKvNJzShpfb8ZQDhG_KEjSNaMlwCdasV5zpyFeIiQFSQkwdqhuFtkXvSnsnYWdqNVSK0oLhLsjw9zNTfmb71KmIXyF9IqaXgztl8qeDDr29ffyg/s400/IMG_3805.JPG" alt="" id="BLOGGER_PHOTO_ID_5762046355598961314" border="0" /></a></div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUJjBrsYpDh1TvoZkVdzefoqJwsbwLixpWfYy0FJN6Fd2lNKXRaicERJImyYwEwxW3szvAeXqHCJtENIdpQdD5P6rMPa75aCRDlYo1g-2psx6mLJ2hTVlW2B2CvmpkmEMu6DOTRiUvUUA/s1600/IMG_3798.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 340px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUJjBrsYpDh1TvoZkVdzefoqJwsbwLixpWfYy0FJN6Fd2lNKXRaicERJImyYwEwxW3szvAeXqHCJtENIdpQdD5P6rMPa75aCRDlYo1g-2psx6mLJ2hTVlW2B2CvmpkmEMu6DOTRiUvUUA/s400/IMG_3798.JPG" alt="" id="BLOGGER_PHOTO_ID_5762046359458198642" border="0" /></a>We have some strawberries that are ready to ripen up.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkAk6K_ZSUVXGJepxIU44ZuPIXhy-kUSnsmhHwzVyRn3D8L1r0ZuJcqXkKJHx6B9d1U3O0sCGXfxiRQVIfpIEZWDcik-vcM_brEwecxV5zKWiXjEKcIAqVuoaK4ibSFvRcEYthRuQ_CgU/s1600/IMG_3802.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 367px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkAk6K_ZSUVXGJepxIU44ZuPIXhy-kUSnsmhHwzVyRn3D8L1r0ZuJcqXkKJHx6B9d1U3O0sCGXfxiRQVIfpIEZWDcik-vcM_brEwecxV5zKWiXjEKcIAqVuoaK4ibSFvRcEYthRuQ_CgU/s400/IMG_3802.JPG" alt="" id="BLOGGER_PHOTO_ID_5762046873425713490" border="0" /></a>The tomatoes, carrots, leeks, onions, rainbow chard and marigolds are all growing away. Look at the beautiful colors in this box!!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirWqEcPbXdeNLHGtr2ht0n5pM1aklSVRemDLPmXcgTAZrsWfE_mpq0AEpVmcPfmkXAI6IET24odVK3UcGZIQ0ul_XZesLRVZlBGO2B27zS_62N-lqz5NRGFjVFEwxwCqYWNTVXXpdzp40/s1600/IMG_3806.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirWqEcPbXdeNLHGtr2ht0n5pM1aklSVRemDLPmXcgTAZrsWfE_mpq0AEpVmcPfmkXAI6IET24odVK3UcGZIQ0ul_XZesLRVZlBGO2B27zS_62N-lqz5NRGFjVFEwxwCqYWNTVXXpdzp40/s400/IMG_3806.JPG" alt="" id="BLOGGER_PHOTO_ID_5762046856647075906" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFgYQNxr5sAVLlHPuTd41UjD5l0HeeT1lFUEThz7q4riRWL7nbkfw65E_QxAmOtp7bEA1cGCnXUc4BcyRilH_ZlHLZP_u_wEMWr4zyWwFArFrYEp9i_3CfNX5G0i8oq5kmN3zPeIcD1Nc/s1600/IMG_3797.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFgYQNxr5sAVLlHPuTd41UjD5l0HeeT1lFUEThz7q4riRWL7nbkfw65E_QxAmOtp7bEA1cGCnXUc4BcyRilH_ZlHLZP_u_wEMWr4zyWwFArFrYEp9i_3CfNX5G0i8oq5kmN3zPeIcD1Nc/s400/IMG_3797.JPG" alt="" id="BLOGGER_PHOTO_ID_5762047585193092002" border="0" /></a>The heirloom beans have flowered and are forming as well.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjty821OSuBFvdBhs2q1_jx0HhP7mk0zdnzxynGzZ_XEcdSfqzl1SZlj4RmvyVEVcKL4D7uBLrqCBgxDUjRkRGImFE4xlvRYhvQhRTHOi9Hj5T1-k7cu3wVuvgCjk5CeKBIEixm9zt5fHY/s1600/IMG_3796.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 289px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjty821OSuBFvdBhs2q1_jx0HhP7mk0zdnzxynGzZ_XEcdSfqzl1SZlj4RmvyVEVcKL4D7uBLrqCBgxDUjRkRGImFE4xlvRYhvQhRTHOi9Hj5T1-k7cu3wVuvgCjk5CeKBIEixm9zt5fHY/s400/IMG_3796.JPG" alt="" id="BLOGGER_PHOTO_ID_5762047597243796594" border="0" /></a>We've also planted some decorative gourds in a separate area that are just about ready to begin to flower.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicfWcIZJvG7qp2WqzZcdkCb0hEPHt_K1pqlqx4yLa1MvG9i5yRIMJCJ4XNTH44Ku8cRXTmXCLoXRLknviNukInVvEXbwUWGe45koH4ApMlRrUwftaQlAjLZir91RNT4jHd9dxUg4se8Mk/s1600/IMG_3800.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 363px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicfWcIZJvG7qp2WqzZcdkCb0hEPHt_K1pqlqx4yLa1MvG9i5yRIMJCJ4XNTH44Ku8cRXTmXCLoXRLknviNukInVvEXbwUWGe45koH4ApMlRrUwftaQlAjLZir91RNT4jHd9dxUg4se8Mk/s400/IMG_3800.JPG" alt="" id="BLOGGER_PHOTO_ID_5762046869289719586" border="0" /></a>Harvest totals<br />My last post had us at 3.19lbs of produce. The totals now are:<br />Broccoli 27.3 oz<br />Radishes 3.2 oz<br />Basil 3.2 oz<br />Beets/Greens 42.2 oz<br />Golden Beets/Greens 6.5 oz<br />Blueberries 1.0 oz<br />Lettuce 1.4 oz<br />Fennel 0.1 oz<br />Rainbow chard 1.9 oz<br />Sun Golds 1.1 oz<br />Total: 87.9 oz = 5.49 lbs of produce! Wow! Pretty good for only the 2nd week of July.<br /><br />RKC is less than 3 months away and my training is going great. I met w.my coach, Mike Perry from<a href="http://www.skillofstrength.com/"> Skill of Strength</a> 2 weeks ago and got my new program, which I've been following. It includes the snatch test, once a week, which Mike had me do as a 3 min test, and then each time I do it, I'm to add on 15 seconds.<br /><br />For those who don't know, the snatch is a one arm kettlebell move that is dynamic, powerful and graceful all at the same time.<a href="http://www.youtube.com/watch?v=6MGUllzX_0g"><br /></a>Here, RKC Tracy Reifkind leads her class through an intense snatch workout: <a href="http://tracysfoodandthought.blogspot.com/2012/06/snatch-aholicsfinally-broken-down.html">Snatch </a>Tracy is so powerful and really is an inspiration.<br />One of the requirements for RKC is to do 100 snatches in 5 minutes time. For women, what size bell is used is based on body weight - under 123.5 lbs and the 12kg (25lbs) can be used; over 123.5 and the 16kg (35lbs) has to be used. Using the 16kg is significantly harder- that jump from 12kg to 16kg is a big one.<br />I am currently under 123.5lbs and keeping a close eye on that. So, when I did the 3 min test, I used the 12kg bell.<br />At 3 min, I had 68 snatches. I continued on to make sure I was even on both arms and at 3:30, had 80, and that is good news. My hands felt good. My forearms were definitely on fire :) but that is to be expected. I stopped at 80 but definitely felt I could have gone on to 100. I will test again tomorrow and we'll see where I'm at.<br />I'll continue to train snatches with both the 14kg and 16kg to keep my strength and stamina up!!<br /><br />Other things I'm working on are my cleans, presses and paying extra special attention to my roll to elbow on my TGUs.<br /><br />Stay tuned for more garden tales, recipes and RKC training updates...<br />:)<br /><br /><br /><br /><br /><br /><br /> <br /><br /></div>Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-1525304657432820492012-06-28T17:36:00.003-07:002012-06-28T17:52:27.405-07:00Strawberry Rhubarb Compote<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIg7Y_XrLe_PA2ov1bS3UEqU_TQzXNyWmBfzovMMcL-wbKGzhxnU7D_xLYZbKWhZPNdPStxYp0935deHUyynZj2OTUG0nfIx-zi92a-W3kMREdMEBECO4B9PhOyMZwJ_8al1tH_0ysVVc/s1600/IMG_3725.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIg7Y_XrLe_PA2ov1bS3UEqU_TQzXNyWmBfzovMMcL-wbKGzhxnU7D_xLYZbKWhZPNdPStxYp0935deHUyynZj2OTUG0nfIx-zi92a-W3kMREdMEBECO4B9PhOyMZwJ_8al1tH_0ysVVc/s400/IMG_3725.JPG" alt="" id="BLOGGER_PHOTO_ID_5759252148527131810" border="0" /></a>Strawberry season is winding down here in Boston, but if it's still going strong where you live, you should try this simple Strawberry Rhubarb Compote out. It's a tangy, sweet condiment that goes great on it's own or along side grilled pork or roasted chicken.<br /><br />I got some beautiful rhubarb from my CSA at <a href="http://newtoncommunityfarm.org/">Newton Community Farm</a> and paired it up with strawberries from my CSA at <a href="http://stillmansfarm.com/csa.htm">Stillman's</a> for the compote.<br />Chop the rhubarb into 1/4-1/2 inch pieces - total was about 3 cups worth. I mixed it with a pint of chopped strawberries in a saucepan with the juice and zest of 1 lemon, 2 TBS raw honey, 1 generous tsp cinnamon, a pinch of salt and about 1/4 cup of water.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAdvB-lRcZK5mNkJjiYR-PG8Jy__Cx3CxW1fl7GTm3-DOcez53wX5qfiqwhyCv9HQo5SPSRXgkpXogkZHpq2qk_U8YLDRRIfEEZyQhxmhOQIAu6a_cPa-YnogCq-xMfZ4ayy70V8A4fO8/s1600/IMG_3728.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 287px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAdvB-lRcZK5mNkJjiYR-PG8Jy__Cx3CxW1fl7GTm3-DOcez53wX5qfiqwhyCv9HQo5SPSRXgkpXogkZHpq2qk_U8YLDRRIfEEZyQhxmhOQIAu6a_cPa-YnogCq-xMfZ4ayy70V8A4fO8/s400/IMG_3728.JPG" alt="" id="BLOGGER_PHOTO_ID_5759252126196923570" border="0" /></a>Bring it up to a boil, than reduce and simmer until slightly thickened, about 20 minutes. If it's looking too thin here, you can dissolve 1/2 tsp of arrowroot powder in 2 TBS water, and add it to the mix to thicken it up. However, be careful to not make it too thick, for some thickening occurs as it cools.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAUBhBkEvWn3tFSaGcaa_DBzD0IzuRDvHOGREeGaXzY7F93TZ4Reb-Crlw0YTi1nQtbQV2clTBCRMgRVNeARcGqxjxsb9NNBMXo7mDqcaVylA3xHOiQSF-4yXrwL5pLBAwKDfOMOOTQ7w/s1600/IMG_3727.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAUBhBkEvWn3tFSaGcaa_DBzD0IzuRDvHOGREeGaXzY7F93TZ4Reb-Crlw0YTi1nQtbQV2clTBCRMgRVNeARcGqxjxsb9NNBMXo7mDqcaVylA3xHOiQSF-4yXrwL5pLBAwKDfOMOOTQ7w/s400/IMG_3727.JPG" alt="" id="BLOGGER_PHOTO_ID_5759252131997678738" border="0" /></a><br />When it's done, the rhubarb will have almost cooked down totally, and there will be a few berries left.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX1Twqa9tmb0IQ715JCgE0BTj-fCsuyc589t_HXqVRP2vyi9BHXu_Q5qFTcZ9G4hTyQZ-aqjUTInswkgxTXkU8O_PH_Dm9JvopMZFqNH8qCwJkN4kPwSksZN4ndoi20hZkniAPDAutvP8/s1600/IMG_3726.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX1Twqa9tmb0IQ715JCgE0BTj-fCsuyc589t_HXqVRP2vyi9BHXu_Q5qFTcZ9G4hTyQZ-aqjUTInswkgxTXkU8O_PH_Dm9JvopMZFqNH8qCwJkN4kPwSksZN4ndoi20hZkniAPDAutvP8/s400/IMG_3726.JPG" alt="" id="BLOGGER_PHOTO_ID_5759252158284264482" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZ3NhEHdFKaQZe4vMCIcH1-mlzxbIAuSKwtrKWdXy1c3Jsy-PFCY5AV5HSn8qiLUUBOU3AR1DKcCXj8jj0m3OG2EN_zrTIGwTGyPdAvNyZ_P7VL6QGO1X0DyBehIzBo_o67JyONfVx8I/s1600/IMG_3724.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZ3NhEHdFKaQZe4vMCIcH1-mlzxbIAuSKwtrKWdXy1c3Jsy-PFCY5AV5HSn8qiLUUBOU3AR1DKcCXj8jj0m3OG2EN_zrTIGwTGyPdAvNyZ_P7VL6QGO1X0DyBehIzBo_o67JyONfVx8I/s400/IMG_3724.JPG" alt="" id="BLOGGER_PHOTO_ID_5759252137111130370" border="0" /></a>This compote is a great way to use that rhubarb that you don't know what to do with and preserve those summer strawberries. I had some leftover so I stuck it in the freezer. It will be good to pull towards the end of summer as fall is rounding the corner, when I'll be yearning for those summer berries again.<br />Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-58062024454732603122012-06-21T03:32:00.006-07:002012-06-21T04:04:17.488-07:00Garden update, Harvest Tallies, Road to RKCOur garden boxes are doing fantastic! Here's some progress pics to check out.<br /><br />Carrots coming up and looking good:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXl1TMdXhQIrRnt_tBf0Ip_oOaIdhVzeGAeGGnaQDV3MryqE83w6CURIm81_4iWjj5eBIMSf-sTkChfwrAsoo3iu8h1YiP4jqlu7axk5L1UkiIT9hzXCAGuxS7yH_9A9vTr2WX_yjBr4/s1600/IMG_3755.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 378px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXl1TMdXhQIrRnt_tBf0Ip_oOaIdhVzeGAeGGnaQDV3MryqE83w6CURIm81_4iWjj5eBIMSf-sTkChfwrAsoo3iu8h1YiP4jqlu7axk5L1UkiIT9hzXCAGuxS7yH_9A9vTr2WX_yjBr4/s400/IMG_3755.JPG" alt="" id="BLOGGER_PHOTO_ID_5756437190743934642" border="0" /></a>Rainbow Chard:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKBkgHe7VnoFnptIG8gL2Awsr0PYdRL0lNYiG1u4sGsnxIbcnipt8vbNJi53IcXjtlo2OdVf0sEbuOGRyPlPFK1ivpPfwFIAefThgnHxGka6jN5SU9bxukZXNr3R_mjCV_z0pS_VqwWQE/s1600/IMG_3746.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKBkgHe7VnoFnptIG8gL2Awsr0PYdRL0lNYiG1u4sGsnxIbcnipt8vbNJi53IcXjtlo2OdVf0sEbuOGRyPlPFK1ivpPfwFIAefThgnHxGka6jN5SU9bxukZXNr3R_mjCV_z0pS_VqwWQE/s400/IMG_3746.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436740778672194" border="0" /></a>The marigolds we started from seed that are scattered throughout the boxes are now in bloom:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWd7UQ_cGF5_hyphenhyphenmQFUSGflhbpYjQedT0I175BtUsr2m72LVaK-zzBq1duHl7R0Wk-7jbEMbu9V_bhdkBFQ63JUMjDI9ADBbQEADX4gLo2_HwLLhHIGRlWrfzP7HWiUOP4xvH46m-S2vR4/s1600/IMG_3743.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWd7UQ_cGF5_hyphenhyphenmQFUSGflhbpYjQedT0I175BtUsr2m72LVaK-zzBq1duHl7R0Wk-7jbEMbu9V_bhdkBFQ63JUMjDI9ADBbQEADX4gLo2_HwLLhHIGRlWrfzP7HWiUOP4xvH46m-S2vR4/s400/IMG_3743.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436718178959650" border="0" /></a>The basil plants have expanded:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXimC5QDR7I37RrfumFKhrxo1ivoNRpGpCqCFInh5o0qkyaJ9ESCCOh1YpfP5FTvuLuxowIp99n-DtGAZbosCPPFiHObjSuBXdnTwtcm_UfHiu_7xCMBLzIz3wicN-5zoa-LGv0uIk2IM/s1600/IMG_3744.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXimC5QDR7I37RrfumFKhrxo1ivoNRpGpCqCFInh5o0qkyaJ9ESCCOh1YpfP5FTvuLuxowIp99n-DtGAZbosCPPFiHObjSuBXdnTwtcm_UfHiu_7xCMBLzIz3wicN-5zoa-LGv0uIk2IM/s400/IMG_3744.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436729552423666" border="0" /></a>A beet, ready to be pulled:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh6bNjdXgiVS8JoB140cXUk5btYoQ7R2vadYDJOwxV9oSCp46UgEAj3ZcpB29Vk5cG07uP-2C5TeZjXczn3aL6w_H9ZDfACoFFotpukt0isRUANpHI9JiPiTCjC1GsBY966Sc0lxtwI_8/s1600/IMG_3749.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh6bNjdXgiVS8JoB140cXUk5btYoQ7R2vadYDJOwxV9oSCp46UgEAj3ZcpB29Vk5cG07uP-2C5TeZjXczn3aL6w_H9ZDfACoFFotpukt0isRUANpHI9JiPiTCjC1GsBY966Sc0lxtwI_8/s400/IMG_3749.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436922937641938" border="0" /></a>And the gorgeous beet greens:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOi-RSZ4GwgOSghuZfd6txq-p7i3q2lESnrrOCNxr6kVFA_x24lpGhTW1aPLilr6pVAtvtMqDeH6ta5rf_9-IOZQbMxbwsxuU3BmuN7OoPyUMe5gubQOAcVZhwbnUszni2slCAW26FhZo/s1600/IMG_3745.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOi-RSZ4GwgOSghuZfd6txq-p7i3q2lESnrrOCNxr6kVFA_x24lpGhTW1aPLilr6pVAtvtMqDeH6ta5rf_9-IOZQbMxbwsxuU3BmuN7OoPyUMe5gubQOAcVZhwbnUszni2slCAW26FhZo/s400/IMG_3745.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436733229327826" border="0" /></a>Our heirloom beans are climbing up the trellis:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvVx8g6rZKwrzhDgfhN849SJHe800w_cL0dzQ-lc5yMdS-3vyTxnBMCLvkTB8kKEngeeMJE3Xqqr_-ny0RNr2g4hFMb0m5by3sSQFUTZs4uN-TlvB1GMxIPss1xENqv1syL4nW2mdo9vg/s1600/IMG_3747.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvVx8g6rZKwrzhDgfhN849SJHe800w_cL0dzQ-lc5yMdS-3vyTxnBMCLvkTB8kKEngeeMJE3Xqqr_-ny0RNr2g4hFMb0m5by3sSQFUTZs4uN-TlvB1GMxIPss1xENqv1syL4nW2mdo9vg/s400/IMG_3747.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436906668060674" border="0" /></a>The tomato plants have all either flowered or have tomatoes growing:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0lNJFqSk4yuWSmXhLffPyJCOMAPxp5QG1wui_KIONTDG_xIaTA6wtNI6UXNfa3OZZ3DEZJUcZkherjyZtXXB_I8cFT-OzMAP9XC8TLMoqdaZF2-MBAbOtgElRIi3h-qzUQhgMtYpHqhI/s1600/IMG_3748.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0lNJFqSk4yuWSmXhLffPyJCOMAPxp5QG1wui_KIONTDG_xIaTA6wtNI6UXNfa3OZZ3DEZJUcZkherjyZtXXB_I8cFT-OzMAP9XC8TLMoqdaZF2-MBAbOtgElRIi3h-qzUQhgMtYpHqhI/s400/IMG_3748.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436916772032642" border="0" /></a>We also put in some berry bushes, blueberries and raspberries, and the blues are on their way:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAicFAbpGrk4dbCKbBLYG15vuDjDA4X4yyAHQJwNrkVZkmW_YZeNk7PdkMbbP0dOWn0RRZh7ppJRNLfCHpRA7p7YFdkpMYrekN67devnYq6uZaVMeztwgIkoc9ytvyiCmQ-65R8IER0Sg/s1600/IMG_3750.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAicFAbpGrk4dbCKbBLYG15vuDjDA4X4yyAHQJwNrkVZkmW_YZeNk7PdkMbbP0dOWn0RRZh7ppJRNLfCHpRA7p7YFdkpMYrekN67devnYq6uZaVMeztwgIkoc9ytvyiCmQ-65R8IER0Sg/s400/IMG_3750.JPG" alt="" id="BLOGGER_PHOTO_ID_5756436711155622738" border="0" /></a>To date, this is what has been harvested and enjoyed:<br />Broccoli: 27.3 oz<br />Radishes: 2.2 oz<br />Beets/Greens: 21.2 oz<br />Basil: 0.3 oz<br />Total: 51 oz of produce = 3.19 lbs Not too bad for late June!!<br />The broccoli plants have all been harvested and we added in cauliflower and cabbage plants. The broccoli was delicious; here it's sauteed with young garlic, from Allandale Farm:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPw6gB6KTdVefJIEAyxhoa65_gNCnVJjdoWoj2Kny7BUOLnK4dHYzU8WEjJHyRkdGKJj4eKiCskrIbo3JeagLgNl4ob9fXvKXcuYFE-HwtLRUgvowXg7ViJI16Wx74GiNXWh_n8W1Dtm4/s1600/IMG_3754.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPw6gB6KTdVefJIEAyxhoa65_gNCnVJjdoWoj2Kny7BUOLnK4dHYzU8WEjJHyRkdGKJj4eKiCskrIbo3JeagLgNl4ob9fXvKXcuYFE-HwtLRUgvowXg7ViJI16Wx74GiNXWh_n8W1Dtm4/s400/IMG_3754.JPG" alt="" id="BLOGGER_PHOTO_ID_5756440701885414930" border="0" /></a>Patiently waiting for those tomatoes to ripen up!!<br /><br />Ok, now a quick update on my training for RKC. I feel like I've reached a plateau. For a while, I was going like gang busters and I made some great progress (read about that progress in this post: <a href="http://thyme-to-cook.blogspot.com/2012/06/our-first-harvest-csa-pickup-and-rkc.html">Training</a>). The past couple of weeks though, have just felt weird for me. I'm in between programs and feel a little lost. I'm hoping that next week, after meeting with my coach (Mike Perry, <a href="http://www.skillofstrength.com/">Skill of Strength</a>), that I can get back on the train so to speak.<br />I guess for me, this is just part of the journey. It's ups and it's downs. Some days I feel like I'll go to RKC and conquer it. Other days I question myself, should I even be going to RKC, and why am I doing this? So the journey continues....I'm looking forward to getting a new training program next week and hopefully it will bring me some plateau busting gains.Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-30052846263148506292012-06-20T18:22:00.001-07:002012-06-21T03:17:55.220-07:00Opah Pesto PacketsSo, while at Whole Foods the other day, I spied a fish I had never tried called Opah. It's a fish from Hawaii, that is also called moonfish. It's got a pink flesh that is firm and sweet. I bought 2 big fillets and decided to use a cooking technique with them called "en papillote" which means "in parchment" in French. Basically it means to cook something wrapped in parchment paper.<br />
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By doing this, you benefit in a few ways: 1) you make an individual serving, so it's good for portion control 2) cooking in parchment most usually leads to a real tender and moist final product, 3) clean up is a breeze. <br />
Here I've taken the Opah fillets and coated with the Garlic Scape and Herb Pesto I made (recipe here: <a href="http://thyme-to-cook.blogspot.com/2012/06/garlic-scape-herb-pesto-paleo-friendly.html">Pesto</a>). I placed the fillet on a bed of spinach, red onion slices and arugula and topped it with some lemon slices (spinach and arugula from <a href="http://stillmansfarm.com/csa.htm">Stillman's</a> Farm). <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8zEmpKutuqZeDRqfwUOh82Rhx3vfYnGUX4UnZ1GBOaoZ5wK-gd8Phc_418c4Spg39nGsZ4eGDhnud5ESHv_RZJZiOyTTzXAVBjcvJCwAkUJ_aSKAnG-rDQmaY8CtPEyKoc9R9wpyupHY/s1600/IMG_3730.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8zEmpKutuqZeDRqfwUOh82Rhx3vfYnGUX4UnZ1GBOaoZ5wK-gd8Phc_418c4Spg39nGsZ4eGDhnud5ESHv_RZJZiOyTTzXAVBjcvJCwAkUJ_aSKAnG-rDQmaY8CtPEyKoc9R9wpyupHY/s320/IMG_3730.JPG" width="320" /></a><br />
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After you load up your parchment, you need to close it up tight to ensure that any steam that forms inside during cooking can't escape. There are a couple of ways to do this. I use a technique where I bring the edges together and make small folds, over one another while pressing down on the edges. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipUVI83ls1vp93suNyoCqzJhwvhmQ7nuBKo2V9uksRl1ovIncuWKBzP5myy9M0CDb1cxCOveDIzcor_9TnS7TsoJSoBr26h9JzqektHNFQMUrak5Y0kHvHZfhL5qc6lnXH2Fpy1pN4zJc/s1600/IMG_3731.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipUVI83ls1vp93suNyoCqzJhwvhmQ7nuBKo2V9uksRl1ovIncuWKBzP5myy9M0CDb1cxCOveDIzcor_9TnS7TsoJSoBr26h9JzqektHNFQMUrak5Y0kHvHZfhL5qc6lnXH2Fpy1pN4zJc/s320/IMG_3731.JPG" width="320" /></a><br />
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To cook these packets, I actually used our grill. It was a hot day and I didn't want to turn on the oven. I turned on half the grill, left the packets on a baking sheet and placed it upon the unlit side of the grill. I maintained the heat around 400 degrees. I cooked the fish for about 15 - 18 minutes. A good rule of thumb is about 10 minutes per inch of fish cooking time. The Opah fillets were pretty thick, so I let them go closer to 20 minutes.<br />
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The result was a firm and deliciously tender fish, over the wilted greens and onions, flavored with all of the herbs in the pesto. Delish!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvvhX7gD977qQOLXSboYRLBSR3FbsJC0fK0PR2J2j9qc9XXuf_Tj0UhNpuP3JU1hyphenhyphenhyphenhyphenstrMnHgDerNaVbfMo34bt1F3RpdCccN_r_OCzpQvd72QSsGIPt00_9WrLzOVaWSCQxqrWLYLyk/s1600/IMG_3732.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvvhX7gD977qQOLXSboYRLBSR3FbsJC0fK0PR2J2j9qc9XXuf_Tj0UhNpuP3JU1hyphenhyphenhyphenhyphenstrMnHgDerNaVbfMo34bt1F3RpdCccN_r_OCzpQvd72QSsGIPt00_9WrLzOVaWSCQxqrWLYLyk/s320/IMG_3732.JPG" width="320" /></a><br />
I would recommend trying out Opah if you have the chance as well as trying out the "en papillote" method. You can use it with any protein/veggie/flavor combo - the possibilities are really endless.<br />
Enjoy! <br />
<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-68216745696619145142012-06-09T07:14:00.003-07:002012-06-09T07:30:23.525-07:00Garlic Scape Herb Pesto, Paleo friendly<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYxDDdF-KuJ_RGREmTu9JyWa4bN2ODBbj04yEvT-oF8xahqELtrxZKViEMqVFoPz1UrFXl0_4ss4SmYrLOU3ynGvN03YYSQnGRNQgljIwnwkRSsmmJF3B-L-fHlOlMNwlv1kSMBJns_g/s1600/IMG_3713.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 308px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYxDDdF-KuJ_RGREmTu9JyWa4bN2ODBbj04yEvT-oF8xahqELtrxZKViEMqVFoPz1UrFXl0_4ss4SmYrLOU3ynGvN03YYSQnGRNQgljIwnwkRSsmmJF3B-L-fHlOlMNwlv1kSMBJns_g/s400/IMG_3713.JPG" alt="" id="BLOGGER_PHOTO_ID_5752040518495579698" border="0" /></a><br />It's garlic scape season! Garlic scapes are the flower stem of the garlic plant. They form on the plant after the leaves form and get cut off so that the garlic bulb will start to form.<br />They have a mild garlic/onion flavor and can be used in a variety of ways from taking the place of garlic in sautes, soups or stews etc, or even used raw, as in pesto. Use the entire stalk, after washing, of course.<br /><br />I used the garlic scapes to make a paleo friendly herb pesto. I took 4 scapes, and gave them a rough chop.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5Ba1s9fkfg4Viu1fISHGbFVVpGaEBHGij64RtGY5GPZNV847LUskEQuEFzx6TurAdv13UyRE1vU6Fw5f5EQz2ZPLwljE2fiDTGa0T0CVs1FxlwJbRIpLyarjQTBP80isK9Ag0DPXuIs/s1600/IMG_3714.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 308px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5Ba1s9fkfg4Viu1fISHGbFVVpGaEBHGij64RtGY5GPZNV847LUskEQuEFzx6TurAdv13UyRE1vU6Fw5f5EQz2ZPLwljE2fiDTGa0T0CVs1FxlwJbRIpLyarjQTBP80isK9Ag0DPXuIs/s400/IMG_3714.JPG" alt="" id="BLOGGER_PHOTO_ID_5752040522478149410" border="0" /></a>I processed the scapes in a food processor with a handful of dill, handful of cilantro, handful of spinach and a handful of basil, along with 1/4 - 1/2 cup macadamia nuts and some sea salt. The macadamia nuts give the pesto it's creamy consistency, basically taking the place of cheese.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUyUe1nDVcXTK6vsQlZ9w8lX_lVsnf2TXAiZjdYzyVQnFyGP5sqLyDLP66yFSLg7b3e9UimG5Cmn_JBdbQ0qFC04IDp6JmwBeGizoB8sLSA4zUR2BnrUrwJ7Xuajnr_CSMuF9j6XC6FD4/s1600/IMG_3715.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUyUe1nDVcXTK6vsQlZ9w8lX_lVsnf2TXAiZjdYzyVQnFyGP5sqLyDLP66yFSLg7b3e9UimG5Cmn_JBdbQ0qFC04IDp6JmwBeGizoB8sLSA4zUR2BnrUrwJ7Xuajnr_CSMuF9j6XC6FD4/s400/IMG_3715.JPG" alt="" id="BLOGGER_PHOTO_ID_5752040532931849218" border="0" /></a>After a rough process to the herbs, spinach, scapes and nuts, I drizzled in extra virgin olive oil to form the pesto. Check out the beautiful, creamy green color:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiibyEckNafBfoPV27l0905hmgfXAG9zUteL87ccILDRQp7_6SP1xSF4R0zDyGt1f0TBTK8xmQLFReLUBPwUOygCl4Ja_XSmB8yjmn17gViCakWg0gfmp_jTf-zYZMwIsOYMP9mmxg61_0/s1600/IMG_3716.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 290px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiibyEckNafBfoPV27l0905hmgfXAG9zUteL87ccILDRQp7_6SP1xSF4R0zDyGt1f0TBTK8xmQLFReLUBPwUOygCl4Ja_XSmB8yjmn17gViCakWg0gfmp_jTf-zYZMwIsOYMP9mmxg61_0/s400/IMG_3716.JPG" alt="" id="BLOGGER_PHOTO_ID_5752040541878104386" border="0" /></a>Play around with the pesto by changing up the herbs you use. The scapes are mild, so a batch of pesto can really take 4-6 scapes without overpowering the flavor.<br />If you would like to add in a cheese, add just 1/4 cup nuts, such as pine nuts or macadamia nuts. Then after drizzling in the oil, stir in your cheese of choice, i.e., Parmigiano Reggiano, Romano etc<br />Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-22719759400985298712012-06-07T09:20:00.006-07:002012-06-07T10:56:12.304-07:00Our first harvest, CSA pickup and RKC training updateWe had our first harvest, while it was small, it was yummy.<br />We harvested some broccoli and 2 radishes :)<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQiWdOPr3q7GBYOklWrLcq0GO3JAIxjDMriCgRsBp-wa81w2Gw9j2YPjJ-nVL42EiRk0odZNx_03CdEp6ymNy6zd_Kr1gsvp-aiL__JJ5egKaC1CG_LQY19Tzxr30qEnVqo0isDcd15yM/s1600/IMG_3695.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 312px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQiWdOPr3q7GBYOklWrLcq0GO3JAIxjDMriCgRsBp-wa81w2Gw9j2YPjJ-nVL42EiRk0odZNx_03CdEp6ymNy6zd_Kr1gsvp-aiL__JJ5egKaC1CG_LQY19Tzxr30qEnVqo0isDcd15yM/s400/IMG_3695.JPG" alt="" id="BLOGGER_PHOTO_ID_5751349063063647314" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_bWYy02j3PNZwU-iLYFW8oi_e5GbYxeZtCirOgkwoubVWjhyphenhyphenB9v1HnQaIuELBGpJQ9q0ln5AGYtITXjpWbQ1cxZ_-VPtXusKiQnORqN2KkLogxEhqVSMpYRPLfkVqz9t-suug-S0add8/s1600/IMG_3709.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_bWYy02j3PNZwU-iLYFW8oi_e5GbYxeZtCirOgkwoubVWjhyphenhyphenB9v1HnQaIuELBGpJQ9q0ln5AGYtITXjpWbQ1cxZ_-VPtXusKiQnORqN2KkLogxEhqVSMpYRPLfkVqz9t-suug-S0add8/s400/IMG_3709.JPG" alt="" id="BLOGGER_PHOTO_ID_5751352959830528994" border="0" /></a><br />My friend Fred, from <a href="http://grownaway.blogspot.com/">Grown Away</a>, weighs his harvest so he can know his yield for the season. I think that's a great idea, and so I weighed what we picked:<br />Broccoli: 7.6 oz<br />Radish: 0.9 oz<br />Total: 8.5 oz<br />I'll plan to keep a running tally of our 2012 growing season as well!<br /><br />The radishes are a variety called watermelon radishes - check out how pretty they are:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgEzVgm8DQSoeWWHAL6TAzOCOq1FLwKut7sD7ydWmUoKm542BdUWQT23XIujcGFmeY_t2SR46eyLFvWCbeGbd9lFeAF5XVrqUJVixOx9-dWSHAgTZ7DLljmPW14mvNQkQ1WCH5i3WSzW4/s1600/IMG_3708.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgEzVgm8DQSoeWWHAL6TAzOCOq1FLwKut7sD7ydWmUoKm542BdUWQT23XIujcGFmeY_t2SR46eyLFvWCbeGbd9lFeAF5XVrqUJVixOx9-dWSHAgTZ7DLljmPW14mvNQkQ1WCH5i3WSzW4/s400/IMG_3708.JPG" alt="" id="BLOGGER_PHOTO_ID_5751352968312300178" border="0" /></a>They have a similar flavor to standard red radishes; they had a strong bite to them.<br /><br />The broccoli was sauteed with some garlic and was promptly consumed!<br /><br />On the horizon, more broccoli, beets and yes, some of the tomatoes are coming in!<br /><br />This week also marked my first week's pick up for the CSA from <a href="http://newtoncommunityfarm.org/">Newton Community Farm</a>. I had an excellent haul, with rhubarb, spinach, arugula, cilantro, oregano, rainbow chard, Asian greens, garlic scapes and radishes.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVvtXX5uhQSpd_GBhtyUEI1gG_xQrULlrnkJtNsR6WFYybeOuSP5RtCBQQMTcue5Ey0IAnN4h7Y3dZk97ZyToPlm3Z13OP7LgMGvDpHLdykcXutJd3d6XvHkV0oolflclnMO0wutIBlss/s1600/IMG_3699.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVvtXX5uhQSpd_GBhtyUEI1gG_xQrULlrnkJtNsR6WFYybeOuSP5RtCBQQMTcue5Ey0IAnN4h7Y3dZk97ZyToPlm3Z13OP7LgMGvDpHLdykcXutJd3d6XvHkV0oolflclnMO0wutIBlss/s400/IMG_3699.JPG" alt="" id="BLOGGER_PHOTO_ID_5751349054119236258" border="0" /></a><br />Yesterday for dinner, I made a grilled (pastured) pork tenderloin from <a href="http://stillmansfarm.com/">Stillman's Farm</a>, which was rubbed with fresh rosemary, thyme and garlic, and served it with the Asian greens from NCF, sauteed w.garlic, to make a great, local dinner.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy2oWhOao-omv4dv3A146-vZ6gyKFyuW_czYFLXPSdNWoUirG26jstye7S8i3WYUa_2tRGbr5LpeQdzl0M_JTo-GW6oxXHEZ1meUeAXZmhGSfHwoD5BWANyT5nwesB86Nu88XAyefcvaM/s1600/IMG_3707.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 301px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy2oWhOao-omv4dv3A146-vZ6gyKFyuW_czYFLXPSdNWoUirG26jstye7S8i3WYUa_2tRGbr5LpeQdzl0M_JTo-GW6oxXHEZ1meUeAXZmhGSfHwoD5BWANyT5nwesB86Nu88XAyefcvaM/s400/IMG_3707.JPG" alt="" id="BLOGGER_PHOTO_ID_5751352731207186018" border="0" /></a><br />To top the week off, I got notice yesterday that my Stillman's CSA starts next week - the earliest I can remember it starting :) Off to a great CSA/garden season!!<br /><br /><span style="font-weight: bold;">RKC update</span><br />My training is going well. I've been gunning away and making good progress. My RKC weekend is now just shy of 4 months away, Sept 28-30, 2012.<br />Here's where I'm at:<br /><br />I'm consistently <span style="font-weight: bold;">swinging</span> the <span style="font-weight: bold;">32kg</span> and lighter.<br /><br />For <span style="font-weight: bold;">one arm swings</span>, my <span style="font-weight: bold;">24kg</span> are improving, and I'm consistently swinging <span style="font-weight: bold;">20kg/16kg</span>.<br /><br />For <span style="font-weight: bold;">snatches</span>, the <span style="font-weight: bold;">16kg</span> continues to be challenging, but is definitely improving. The <span style="font-weight: bold;">12kg</span> feels great for the snatch, and I hope to test with it. I'm keeping a careful and close watch on my weight: women under 123.5 lbs can snatch the 12kg for the snatch test, which is 100 snatches in 5 minutes. As I train however, I'll train as if I'm going to test with the 16kg, as a safety precaution.<br /><br />I can now <span style="font-weight: bold;">press</span> the <span style="font-weight: bold;">16kg</span>, both sides. My PR is 3R/3L.<br />The heaviest <span style="font-weight: bold;">clean</span> I've done is <span style="font-weight: bold;">20kg</span>.<br /><br />Working on <span style="font-weight: bold;">Get-ups</span> with the <span style="font-weight: bold;">16kg</span>; my <span style="font-weight: bold;">12kg</span> TGUs feel good.<br /><br />The heaviest I've gone for a <span style="font-weight: bold;">Goblet squat</span> is <span style="font-weight: bold;">24kg</span>; (this is the only exercise I'm not too worried about, as I can squat from here until next Tuesday....read: baby got back)....<br /><br />I've started to try to incorporate <span style="font-weight: bold;">bar calesthenics</span> -I'm going for that pull-up. I'm able to do a <span style="font-weight: bold;">chin-up</span> and actually got <span style="font-weight: bold;">2, consecutive, unassisted</span> recently. I've been working on my <span style="font-weight: bold;">flew-arm hangs</span> w.chin-up grip. I've not been able to do a flex-arm hang with a pull-up grip (over hand), but I've been doing a lot of <span style="font-weight: bold;">dead hangs</span> and holding a <span style="font-weight: bold;">leg raise</span> w.over hand grip. Grease the groove!!!<br /><br />So that's it. I'm doing well and trying to keep a positive outlook. Sometimes I get discouraged (where snatching is concerned). The 16kg feels so heavy to me to snatch, and I often wonder if I'll get it down in the next 4 months. I need to OWN it. I'm hoping consistency in my training will prove successful :)<br /><br />Until next time, eat clean and train hard!!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-59045063178902602152012-05-29T08:43:00.008-07:002012-05-29T09:09:44.885-07:00Garden updateWe have 3 raised beds going this year, as well as some side containers in our garden. Things seem to be going great.<br />Here are some pics taken yesterday:<br />This box has some Green Zebra tomatoes, Sun Gold tomatoes, beans, eggplant, beets, peppers (sweet and hot), broccoli, basil and some onions in it. 2 of the squares have heirloom beans in them, from Rancho Gordo in San Fran. Rancho Gordo is a store/heirloom bean preservation project, dedicated to preserving heirloom beans in Mexico. We planted a variety called Alubia Criollo, a type of runner bean. Hopefully we'll have success and help perpetuate this wonderful, heirloom variety.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGENdSgMsXtk26QcdtpoGpdP2bMBiyboZtzSxAYAWOb2sCQLI-E7VR456sIniS59LR9AD7Sqpp_FaPRCrbjx6cDQBJomzAIVXBl2GzCG5X7fr7Djobvd5f-AViY35KuDOH_DFBv_FBZkg/s1600/IMG_3675.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGENdSgMsXtk26QcdtpoGpdP2bMBiyboZtzSxAYAWOb2sCQLI-E7VR456sIniS59LR9AD7Sqpp_FaPRCrbjx6cDQBJomzAIVXBl2GzCG5X7fr7Djobvd5f-AViY35KuDOH_DFBv_FBZkg/s400/IMG_3675.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982244204918466" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEM_J6vBHTGUUU7yIMyA0gnm_2rpicgyBEFiBu4GbsaJD_hRQHnEZY80vioxnnN0VsqkwPYJ6SiIv5-iYzzgJOLB7QNG5q4Iec_QnyB2cWLF8DxtL0w9n-QVnAUC9BniR0RRACSYbHwbc/s1600/IMG_3674.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEM_J6vBHTGUUU7yIMyA0gnm_2rpicgyBEFiBu4GbsaJD_hRQHnEZY80vioxnnN0VsqkwPYJ6SiIv5-iYzzgJOLB7QNG5q4Iec_QnyB2cWLF8DxtL0w9n-QVnAUC9BniR0RRACSYbHwbc/s400/IMG_3674.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982239278977106" border="0" /></a><br />Above you can see the trellis that Rob built for the beans to climb up. It's bamboo, tied together, with the square netting draped around it.<br />The next box is a bit smaller and has radishes, beets, Brussels sprouts, peppers (sweet/hot), eggplant, onions, leeks, strawberries, Swiss chard, tomatoes and broccoli in it:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhttBMJYu2mB_591D2fb5VXF5yXxIsybCNqbbtLWq8k1Sus4gmTLumskLIxiF1vh2_3f8MCXqNtCoBp2Xux1ptu_ZKS8sKU9kahe2vkfOrgUeswXaYj5ONqcCMOFaNOShBaQPfOWXjMsrQ/s1600/IMG_3676.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhttBMJYu2mB_591D2fb5VXF5yXxIsybCNqbbtLWq8k1Sus4gmTLumskLIxiF1vh2_3f8MCXqNtCoBp2Xux1ptu_ZKS8sKU9kahe2vkfOrgUeswXaYj5ONqcCMOFaNOShBaQPfOWXjMsrQ/s400/IMG_3676.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982252654205634" border="0" /></a>Here's a close up of the red beets (we also have golden beets as well):<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5NQW1Jqbn49RAW7TjEaKgVcIvV2Wx1TnKvLZ6DggP3_o7r1k6p400F75qS3W3Fu49xf_KU6TaoqloqMvK5iAkFDveHRJ3b9p-yV2xvieawvl6Qk1SmtMHMbE999ooIwOWLBN2913ghqw/s1600/IMG_3669.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5NQW1Jqbn49RAW7TjEaKgVcIvV2Wx1TnKvLZ6DggP3_o7r1k6p400F75qS3W3Fu49xf_KU6TaoqloqMvK5iAkFDveHRJ3b9p-yV2xvieawvl6Qk1SmtMHMbE999ooIwOWLBN2913ghqw/s400/IMG_3669.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982011660589938" border="0" /></a><br />Our last box has broccoli, tomatoes, onions, leeks, radishes, carrots, peppers, Brussels sprouts and eggplant in it.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnk3PVmgo9S-N-qVj0u2mbt52bwyFW_i1cyruhYsHI-TUkm-JoGYDEOREQXFyXXPBTMg-zGv6ZHguEoPLFHR8djWlqH-XPcgKP9g1lz-WNPaVXXit7XdyZb5vcf6LdQLJbB3tp5qgD-L0/s1600/IMG_3685.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnk3PVmgo9S-N-qVj0u2mbt52bwyFW_i1cyruhYsHI-TUkm-JoGYDEOREQXFyXXPBTMg-zGv6ZHguEoPLFHR8djWlqH-XPcgKP9g1lz-WNPaVXXit7XdyZb5vcf6LdQLJbB3tp5qgD-L0/s400/IMG_3685.JPG" alt="" id="BLOGGER_PHOTO_ID_5747987650233606530" border="0" /></a><br />The broccoli is doing fantastic:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5gTudZ7ELOEoLiUTIPhAj9CfCIB1ZWWZAydj5ZYq-hVmB37zbGyUzXRMQkaSMu4tN6lGh3XbNbOg1shmWcHFPM2fOS_6T6BBOrnK5CgAElJ7CJu8arecPUB3-5-PsTxymUW-6ViqzSAo/s1600/IMG_3678.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5gTudZ7ELOEoLiUTIPhAj9CfCIB1ZWWZAydj5ZYq-hVmB37zbGyUzXRMQkaSMu4tN6lGh3XbNbOg1shmWcHFPM2fOS_6T6BBOrnK5CgAElJ7CJu8arecPUB3-5-PsTxymUW-6ViqzSAo/s400/IMG_3678.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982016743278354" border="0" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIIp4y1tMvoSUnWohmCGfwDFe9JVCsA_LnvzZxNBClZYaPyYhkls74pUUyu3awy2fMNCC7ySkx4wjRcMonBOs4KhksnF5kgbWbWgPUetZ_H-tmqOvpgJ68DQFRepDn5AHj0Pt0AxTkJ4/s1600/IMG_3670.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIIp4y1tMvoSUnWohmCGfwDFe9JVCsA_LnvzZxNBClZYaPyYhkls74pUUyu3awy2fMNCC7ySkx4wjRcMonBOs4KhksnF5kgbWbWgPUetZ_H-tmqOvpgJ68DQFRepDn5AHj0Pt0AxTkJ4/s400/IMG_3670.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982003269598578" border="0" /></a>And a close up of the Brussels sprouts:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQshZfwyv_vEbRIC7JEUt93hCfkQKEDpOuWBVcvo8sDM_YFpRAKMAe-WyO6Bxch4rA_81Ub8bO1T49H0rQbSJ4LrGGsj4kcAxw1NOrCzC89GS0Zzz7WyY9YMOCbfM-PdVUr3VLAjMovOU/s1600/IMG_3673.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQshZfwyv_vEbRIC7JEUt93hCfkQKEDpOuWBVcvo8sDM_YFpRAKMAe-WyO6Bxch4rA_81Ub8bO1T49H0rQbSJ4LrGGsj4kcAxw1NOrCzC89GS0Zzz7WyY9YMOCbfM-PdVUr3VLAjMovOU/s400/IMG_3673.JPG" alt="" id="BLOGGER_PHOTO_ID_5747982228843378210" border="0" /></a><br />We are really hoping to have success with the carrots. I've heard they like it hot, so....bring on the heat!!!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9lSEiEoJdn1b6q_cvB2lbYuyZV30axP3I1VJccX6eLtIunqK0hNyTsCS7grZbdYZfBoDuG-TYkehvtV0UJhdFoOWzh4TliI8tSWGwoAm4Nrw5IAclUQm1M94BLUszEPjLkkVl7Q_m_Wo/s1600/IMG_3684.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9lSEiEoJdn1b6q_cvB2lbYuyZV30axP3I1VJccX6eLtIunqK0hNyTsCS7grZbdYZfBoDuG-TYkehvtV0UJhdFoOWzh4TliI8tSWGwoAm4Nrw5IAclUQm1M94BLUszEPjLkkVl7Q_m_Wo/s400/IMG_3684.JPG" alt="" id="BLOGGER_PHOTO_ID_5747987661161126674" border="0" /></a>The radishes and beets should be ready first. I'll report back when we've started our harvesting...<br />Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-80870304434665944642012-05-18T05:42:00.000-07:002012-05-18T05:43:15.115-07:00You say Banana, I say PlantainHave you tried plantains?<br />
If not, you're missing out! They are delicious. Basically, a plantain is a green banana. It is lower in sugar than your typical yellow, sweet banana, and is more firm. Like the yellow banana, the plantain is a good source of potassium, as well as fiber.<br />
Unlike the yellow sweet banana, which is eaten raw, plantains need to be cooked prior to eating. They can be used green, or allowed to ripen up more, turning a yellowish-black color. Either way, the plantain is delicious, and makes a great accompaniment to a main meat dish, especially pork :)<br />
Here are some yellowish-black, more ripe plantains: they will be sweeter than the green plantain, as their starches have had time to convert to sugars, but still can not be consumed raw:<br />
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The skin is tough, and needs to be cut to open up. Here I've made a cut down the center, and then was able to peel off the skin. Sometimes though, the skin needs to be cut off since it is thick and can adhere tightly to the fruit.<br />
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After getting the skin off, I chopped the plantains into 1/2 inch thick slices. I melted some coconut oil over medium heat, and added the plantains in to the hot oil. After a couple minutes the plantains become caramelized and brown and can be flipped to cook the other side.<br />
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After the plantains have browned and softened up on the second side, remove from the pan. It's best to add a touch of salt to them right as they are taken off the heat.<br />
That's it - very easy.<br />
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I also like to bake over ripe plantains, whole, in their skin - to do that, simply make a cut down the middle as above, place on a baking sheet and bake until the fruit is soft and brown, at 375 degrees. It should take somewhere in the range of 20-30 minutes to bake.<br />
So next time you're at the market, grab some plantains and try them out :)<br />
Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com1tag:blogger.com,1999:blog-950123667366805914.post-4961696700286957902012-05-10T10:22:00.000-07:002012-05-11T02:08:31.428-07:00Why am I training for RKC?I've been wanting to write this post for a while, but when I sit down to do it, something else always seems to come up. Probably because this will be tough for me to write.<br />
I've been trying to sort out just why I am training for Dragon Door's Russian Kettlebell Challenge (RKC, read about the certification requirements here: <a href="http://www.dragondoor.com/workshops/russian_kettlebell_challenge_certification_requirements/">RKC</a>). It's a personal goal of mine for 2012, but I've never really been a goal setter.<br />
That's not to say I haven't undergone some lofty tasks in my life. 5 years ago, I started a successful personal chef business. At the time, it was a huge undertaking. I had no doubt in my mind that I would be successful, and I was. But where I am concerned, I've never been one to really challenge myself, or hold myself to a higher standard. <br />
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Over the past year however, I've challenged myself to starting, doing and finishing some fast and hard challenges, including Dragon Door's <a href="http://www.dragondoor.com/workshops/details/hkc220/">Hardstyle Kettlebell Certification</a>, <a href="http://www.trxtraining.com/">TRX</a> Team Certification, Josh Hillis's <a href="http://joshsgarage.typepad.com/articles/2011/01/21-day-kettlebell-swing-challenge-program-info.html">21 Day Kettlebell Swing Challenge</a>, Robb Wolf's <a href="http://robbwolf.com/30-day-total-transformation/">30 Day Paleo Transformation</a> and Balanced Bites <a href="http://the21daysugardetox.com/">21 Day Sugar Detox</a>. So, why? Why do these challenges?<br />
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Because I have absolutely NO control over a damn thing in my life other than my food and my fitness. And through these challenges, I have found a way to ground myself, to get control and to get a feeling of support from others who are in some way involved with the challenges. See, my son, Max, almost 10, has a diagnosis of Asperger's Syndrome/ADHD, and things concerning him are ROUGH. And unfortunately, Max encompasses EVERY aspect of my life other than food and fitness.<br />
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The past 2 years have been so challenging, I don't know if I can even put it into words. In fact, I know I can't even begin to explain what I've been through to make you understand the enormity of what I live with. Max is an explosive child and can go off at any moment. Family life is hard and not happy most of the time. We are limited to what we can achieve as a family because Max dictates what we can do. Plans can get derailed in an instant. Physicality is a normal part of my every day. Calls from school are a daily occurrence. <br />
School has been unsuccessful for him and we are now in a battle to get him the education he rightly deserves and needs. But right now, I'm not even sure that "school" is right for Max. He was hospitalized in February for a short period of time. We are now trying to determine what type of placement he needs. The fact that my gut instinct jumps around from day to day, minute to minute even, is unsettling. That is a entire other subject, but just another example of something I can not control. Having to take on the school system to get what your child rightly deserves is exhausting. <br />
<br />
It's isolating and I feel out of control most of the time.<br />
It is so hard.<br />
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Through these goals I have set for myself and completed, I have been rewarded with the feeling of support, control and success, something that is lacking for me on a daily basis where family life and being a mom is concerned. So that brings me to RKC, a HUGE goal for myself. In a time where I struggle on a daily basis, I have found something that brings me joy, happiness, that is a hugely rewarding yet even more hugely challenging physically and mentally, something that gives me strength and <b><u>that something is training with kettlebells</u></b>. On Sept 11, 2011, I did my Hardstyle Kettlebell Certification (HKC), Dragon Door's entry level kettlebell certification. I was introduced to an amazing community of like minded fitness people. At that point I decided to take it to the next level, RKC and haven't looked back. The support has been fantastic, with RKCs on Facebook and Twitter offering tons of support; I'm lucky enough to train and get mentored by RKC2, Mike Perry of <a href="http://www.skillofstrength.com/">Skill of Strength</a>. I made some nice friends at HKC and we all support each other as well.<br />
As I progress in my training and hit personal records, I feel success and that's a good thing. <br />
So, that's it. That's why I train. That's why I've set this huge goal for myself, and that's why I'll continue to work hard to get better, every day. <br />
If you're still reading this, thank you for sticking with me.<br />
xo <br />
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<br />Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com1tag:blogger.com,1999:blog-950123667366805914.post-60741648378242132542012-04-26T16:17:00.003-07:002012-04-26T18:28:24.027-07:00My experience on the 21 Day Sugar DetoxOn April 2, I started the <a href="http://the21daysugardetox.com/">21 Day Sugar Detox </a>by <a href="http://balancedbites.com/">Balanced Bites</a>. Why, you ask, would I do that???<br />For a number of reasons.<br />1a) My eating had gotten out of control. I was being cavalier about eating since I'm in training for the <a href="http://www.dragondoor.com/workshops/russian_kettlebell_challenge_certification_requirements/">Russian Kettlebell Challenge (RKC)</a>, eating waaaaay more than I should and not necessarily eating the right things. I was eating paleo friendly treats as meal replacements or in conjunction to meals. I was eating a TON of fruit. I was eating dark chocolate EVERY night, and not just a square of it. I was consuming large amounts of raw honey during the day in my smoothies and tea and sometimes just eating it straight up. I was chewing a ton of gum - not sugar free. All around not ideal situation for training my body; not an ideal situation for a healthy body in general.<br /><br />1b) I seemed to have forgotten my portion control skills. This still remains an issue, even after the 21 days, however, it is much more in check than it was prior.<br /><br />2) I want to keep my weight in check. For RKC, there is an extremely physically demanding test I am going to have to do, the RKC Snatch test: If you are under 123.5 lbs, you qualify to use a 12kg bell...over 123.5lbs, you must use a 16kg bell. I am under 123.5lbs, but would like to have a nice, wide buffer going to my certification.<br /><br />3) I want to maximize my diet for training purposes. Detoxing/Reducing the sugary foods meant replacing them with healthy fat sources, high quality protein, and veggies as well as some dense carb sources, all things necessary for a body in training.<br /><br />What was the program all about?<br /> I chose to do the most strict of 3 levels of detox available.<br />For the 21 days, I was to have no fruit, other than 1 green-tipped (not fully ripened) banana OR 1 green apple per day, no sweeteners whatsoever, natural or synthetic (no honey, maple etc), no grains, no beans/legumes, no refined carbs, no dairy, and no alcohol or other sweetened beverages. Coconut water (in limited amounts) and unsweetened nut milks were fair game.<br />I could have all meat and fish, veggies (limiting intake of beets and squash), nuts and seeds (other than cashews and peanuts), and healthy fats (avocado).<br />The one caveat I had going for me was since I am considered an "athlete", I could have some of the dense carb sources that were off limits to the non-athlete on the detox, such as sweet potatoes and yams.<br /><br />How did I do?<br />I think I did pretty well. The program changed my perspective on eating in many ways.<br />The first 3 days were TORTURE for me. I came off of snacking on fruit all day long and putting raw honey in everything (smoothies, tea, a spoon, you get the idea).<br />I felt like crap - my body was cold and headachey.<br />To stave off hunger, I ate nuts, nuts and more nuts, and then nut butter. I went nuts.<br />But then I figured it out.<br /><br />I figured out when to eat my dense carbs to maximize my workouts. I figured out what veggies to snack on. I figured out that I LOVE hard boiled eggs! I figured out what high quality proteins to eat. This all took the 21 days that I was on the detox, and I'm still figuring it out.<br /><br />It was not easy, at all but slowly the cravings went away. I started to realize that with a craving, I didn't need to turn to chocolate, fruit or dare I say it, ice cream....I learned to enjoy a nice hot cup of tea.<br /><br />I lost 1 lb.<br />1 lb you might ask, that's it??? Well, to tell you honestly, I don't really need to lose that much weight. As I said, I would just like to cushion my buffer zone going to RKC. You also need to understand the level of training I am doing as well. It's 6 days a week, working the kettlebells and teaching spin 2x. I am made of a lot of muscle. I feel that with my current level of training and the changes I made to my diet towards the end of the 21 days, and will continue to finesse, that I will shed a couple more pounds.<br /><br />I've been feeling good and strong in my workouts and definitely progressing. My energy levels are high. My mood has been lifted. I've noticed less inflammation in my lower back, where I have facet joint arthropathy of my lumbar spine.<br /><br />I am waaay more mindful about eating - more so than ever before. I need to be in the best shape of my life to go to RKC and everything I eat depends upon it.<br /><br />What do I eat now then?<br />Pre/Post-workout I drink an amazing smoothie made from frozen banana, almond butter, homemade almond milk, coconut water, chia seeds, raw cacao, maca, and coconut creme (which is pure coconut, just in a concentrated form). I'll also eat a sweet potato post a heavy kettlebell workout.<br /><br />Breakfast is usually my pre-workout smoothie and a hard boiled egg, or scrambled eggs w. canadian bacon or bacon or smoked trout or whitefish or smoked salmon.<br /><br />Lunches have become mega salads, with greens, mixed veggies, a protein such as wild caught salmon, or tuna, or trout or sardines, or maybe a grass-fed beef burger, avocado and a chopped hard boiled egg, topped w.a squeeze of lemon juice and extra virgin olive oil.<br /><br />Dinners are paleo friendly meals again with high quality proteins (grass fed beef, pastured pork and poultry or fish of some sort) with different veggies.<br /><br />Snacks are nuts or a green apple w.a nut butter or paleo approved jerky (which from <a href="http://stevesoriginal.com/">Steve's original</a> is the best I have tasted)<br /><br />I'll enjoy fruit post workout or as a dessert.<br />It's all working for me.<br /><br />Would I recommend this detox?<br />Absolutely, Yes! There are 3 levels that you can chose from, with level 1 being the least strict and level 3 being the most strict. There is a very comprehensive guide that you get when you purchase the detox. There are several sites that have 21 Day Sugar Detox approved recipes to follow, some even with meal plans for the 21 days.<br />Is it easy? No.<br />Is it worth it? Definitely.<br /><br />To find out more please visit: <a href="http://the21daysugardetox.com/">21 Day Sugar Detox website<br /></a>Feel free to contact me w.any questions you might have about my experience.Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com6tag:blogger.com,1999:blog-950123667366805914.post-18495210921691446992012-04-21T15:11:00.004-07:002012-04-21T15:40:51.926-07:00Southwestern Deviled EggsFor some reason, my entire life has been spent throwing out the yolks of hard cooked eggs. The hard cooked yolk, utterly disgusted me. This past week, I got a Cobb salad. I figured I could pick the yolk out and eat just the white. When the salad came, the egg was all chopped up, white and yolk together. Hmmm, I thought, do I bail on eating the egg completely, or go for it, and eat it w.the yolk. Well, I did the latter and really LOVED it! It was like an epiphany!<br />What had I been missing my whole life???? The yolk of hard cooked eggs, that's what!<br /><br />I think over the past week, I've eaten over a dozen hard cooked eggs. I wanted to come up with a fancier way to eat them though. I knew that a fellow blogger, kettlebell nut and friend, Adrienne from <a href="http://www.giryagirl.com/">Giryagirl.com</a> liked to make deviled eggs. So I asked her what her favorite recipe was....her answer included using <a href="http://www.livebeyondorganic.com/Web/ww/en/index.dhtml">Beyond Organic</a> <a href="http://www.livebeyondorganic.com/Web/ww/en/products-dairy-amasai-overview.dhtml">Amasai</a>, a fermented grass-fed dairy, very similar to buttermilk. I followed her lead and used that instead of mayonnaise and put my own spin on it, making the eggs Southwestern style.<br /><br />Let's talk hard cooking eggs: it's so simple. Put eggs in a pot and cover them with cold water by 1 inch. Place on stove and bring to a boil. Remove from heat and cover pot. Allow the eggs to sit undisturbed for 10-12 minutes. Drain eggs from pot, and shock in cold water to halt cooking process. That is it! This method of cooking ensures an nice yellow yolk. No ugly green yolks here :)<br /><br />Ingredients<br />4 hard cooked eggs, cut in half, lengthwise, whites reserved, yolks placed in a bowl<br />1 small leek, whites only, chopped and washed well<br />1 Fresno chile or other chile of choice, diced small<br />1/4 cup Plain Amasai or mayonnaise or Greek yogurt<br />2-3 TBS chopped cilantro<br />2 tsp Dijon mustard<br />1/2 tsp cumin<br />1/2 tsp coriander<br />1/2 tsp smoked paprika, plus more for dusting top of eggs<br />Juice of half a lime<br />Sea salt and pepper to taste<br /><br />Technique<br />1. Saute the leeks and chiles until softened, over medium heat, seasoning with salt and pepper; add the leeks and chiles to the bowl with the yolks.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXscXUGQzbGz3o2JEqlIAEkJmudIKANyLVm9J3RdD82DwZE2TFzwutkrXJy1FhK7hjQ2WBHYuGHn80-taCk5FfJykpqK1hZbWvjZgEw66c2kweAdUIrg8o6I-H8PeR275hKVRjP-_XAo8/s1600/IMG_3586.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXscXUGQzbGz3o2JEqlIAEkJmudIKANyLVm9J3RdD82DwZE2TFzwutkrXJy1FhK7hjQ2WBHYuGHn80-taCk5FfJykpqK1hZbWvjZgEw66c2kweAdUIrg8o6I-H8PeR275hKVRjP-_XAo8/s400/IMG_3586.JPG" alt="" id="BLOGGER_PHOTO_ID_5733983556481331314" border="0" /></a><br />2. Using a fork, start to mash up the yolk into the leeks and chiles. Add in the remaining ingredients and mix well, using fork to mash up lumps of yolk. Taste for seasoning, adding salt and pepper as needed.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiW0CUV897tkWk_NrnYw9guWVWwX49_iPTUqEBDlkl8YfqVIWdDrGIjhn6Qb3oxIwzpoJKy309Bl8jWyYcStSr37QHkwjTW0VxgdI_jXV-kgoFUc9E49mTqhv0LmNDTpHdp5uDiyXckHA/s1600/IMG_3585.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiW0CUV897tkWk_NrnYw9guWVWwX49_iPTUqEBDlkl8YfqVIWdDrGIjhn6Qb3oxIwzpoJKy309Bl8jWyYcStSr37QHkwjTW0VxgdI_jXV-kgoFUc9E49mTqhv0LmNDTpHdp5uDiyXckHA/s400/IMG_3585.JPG" alt="" id="BLOGGER_PHOTO_ID_5733985803666623730" border="0" /></a>3. Fill the hole of the white of the egg with the yolk mixture.<br />4. Dust the top with smoked paprika.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivw0LCSVLNz6Iglwe-Wauw6P8iyyiDGwLSRC7LyMCg4Jox8G9JXF3CVB2cl7QbyFmxQ0Hj_Xem_4oyaGeuUH7aPMmYYi-FKPZNfrCuWyq-TcZf4kCG8jkYNnFeW4wYLp68WsHl3RxDZpA/s1600/IMG_3587.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 292px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivw0LCSVLNz6Iglwe-Wauw6P8iyyiDGwLSRC7LyMCg4Jox8G9JXF3CVB2cl7QbyFmxQ0Hj_Xem_4oyaGeuUH7aPMmYYi-FKPZNfrCuWyq-TcZf4kCG8jkYNnFeW4wYLp68WsHl3RxDZpA/s400/IMG_3587.JPG" alt="" id="BLOGGER_PHOTO_ID_5733983570809699746" border="0" /></a><br />5. Try to eat just 1.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjna697S8YQ2lLYQY_mFljwk-Tx3twOL4nB9Yz2X9p-0lpKzbe3ZATA2lnD8SKax3XeXpVz9jvRr8XsX2o1q74__QfGzf6l9TfV96Ou9O5W430vFd724nfJ0UZgsNnKn2R-W4HpIxYjheg/s1600/IMG_3588.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 279px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjna697S8YQ2lLYQY_mFljwk-Tx3twOL4nB9Yz2X9p-0lpKzbe3ZATA2lnD8SKax3XeXpVz9jvRr8XsX2o1q74__QfGzf6l9TfV96Ou9O5W430vFd724nfJ0UZgsNnKn2R-W4HpIxYjheg/s400/IMG_3588.JPG" alt="" id="BLOGGER_PHOTO_ID_5733983574449497154" border="0" /></a><br />Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0tag:blogger.com,1999:blog-950123667366805914.post-18016679269467124762012-04-11T11:24:00.005-07:002012-04-12T03:47:24.519-07:00Woah! Paleo Wings! And why not, an RKC training updateI've made some good progress over the past week to week and a half w.my training.<br />
I hit a couple PRs this week:<br />
1) Chin-ups - I was able to do 2 consecutive, unassisted chin-ups just yesterday...3 sets of them! That is pretty huge for me. I've never been able to do consecutive chin-ups, ever!<br />
2) 16kg TGU! I'm now able to do 16kg TGUs on both sides. The arm bars have really been helping. I've been doing them w.an 18lb bell, and my mobility is getting better.<br />
<br />
Here's a recap of my workouts for the week:<br />
<span style="font-weight: bold;">04/07/12</span><br />
5x10 2 hand swings 20kg<br />
5x5 2 hand swings 24kg<br />
5 rounds of 5R/5L single arm deadlifts 24kg, 3R/3L single arm swings 20kg, 5R/5L single arm swings 16kg<br />
5X 5R/5L snatches- 12kg<br />
<br />
<span style="font-weight: bold;">04/09/12</span><br />
Arm bars 18lbs<br />
3 TGU R/L 12kg<br />
3 TGU R/L 14kg<br />
5 rounds of 5R/5L single arm deadlifts 24kg, 3R/3L single arm swings 20kg, 6R/6L single arm swings 16kg<br />
9 rounds of snatches, R/L 12kg, 1 min on/1 min off, , switching arms at 30(s) mark - here's my min-min break down R/L:<br />
13, 10<br />
10, 12<br />
10, 11<br />
10, 10<br />
10, 10<br />
9, 10<br />
8, 9<br />
8, 8<br />
8, 8....if I did my math right = 174 snatches<br />
<br />
<span style="font-weight: bold;">04/10/12 Chin-up and TGU PR!!</span><br />
3 rounds of arm hangs off pull-up bar 10(s), 2 chin-ups<br />
3 TGU R/L 12kg<br />
3 rounds of arm hangs off pull-up bar 10(s), 1 chin-up<br />
3 TGU R/L 16kg<br />
Press ladder: 3 X 2,3,5 R/L - 12kg<br />
Single arm swings 10X 5R/5L - 16kg<br />
Long Cycle Cleans 5X 5R/5L -16kg<br />
<br />
<span style="font-weight: bold;">04/11/12</span><br />
Arm bar - 18lb<br />
2 TGU R/L -12kg<br />
2 TGU R/L -14kg<br />
2 TGU R/L -16kg<br />
<br />
5x5 deadlift - 32kg<br />
3x 5R/5L single arm deadlift -24kg<br />
5X 3R/3L single arm swing -20kg<br />
5X 7R/7L single arm swing -16kg<br />
2 hand swing ladder, 8x5 each 24kg, 20kg, 16kg<br />
<br />
So, I'm working hard. Hopefully I can stay on this track w.my training for the next 5 months....To train, you must eat, so here's a clean recipe for chicken wings!<br />
<br />
I'm not a huge chicken wing fan, but the other day I saw some local, pastured, chicken wings at the market and picked them up.<br />
My traditional wing recipe has soy in it and vinegar.....I decided to keep it Paleo and try something new.<br />
I made a basic marinade out of 5 ingredients (other than the wings):<br />
1/2 cup coconut water (for sweetness)<br />
1/4 cup mustard<br />
2 TBS coconut aminos (for saltiness)<br />
1 tsp onion powder<br />
1/2 tsp garlic powder<br />
That's it! Mix all ingredients together and place in a bag. Place wings in bag and mix the marinade all over the wings. Refrigerate to marinate, for 2 hours and up to 24 hours.<br />
<br />
Note: I used a pound of wings for the ratios above, scale up ingredients as needed.<br />
<br />
Note: Coconut aminos is a liquid made from the sap of the coconut tree. It is very similar to soy sauce, dark in color and salty. It has approximately 17 amino acids in it as well as minerals and vitamins.<br />
<br />
Remove from refrigerator about a half hour before baking, and set oven to 425 degrees.<br />
Place wings and marinade in a single layer in baking dish.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBovwfOXvnxhM4dAeOMY1bHChE_KG6830ddLiWNrZnimqvivG-kEpQhQRRUy1aFvIcSUO24r9d3Wu7uOjQHlN79g7TyOAUwcVYqN1dlrl5p6euyIODy8MgXND105rZbG6_x9dEhl5a5sc/s1600/IMG_3570.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5730223103359121714" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBovwfOXvnxhM4dAeOMY1bHChE_KG6830ddLiWNrZnimqvivG-kEpQhQRRUy1aFvIcSUO24r9d3Wu7uOjQHlN79g7TyOAUwcVYqN1dlrl5p6euyIODy8MgXND105rZbG6_x9dEhl5a5sc/s400/IMG_3570.JPG" style="cursor: hand; cursor: pointer; display: block; height: 301px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
Then bake for about 40-45 minutes. Turn wings over after 15 minutes and after 15 more minutes, turn again. Turn one last time for the last 10-15 minutes. The wings self baste and get gooey and yummy.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwr587IqCuArJf3N9Mg9lKpXiixrNDebms31Z7nZEDq7-QpTdlfA_0w-h_YTqV9Dk2EqraU7oJ2HIsGIVwoQ1X74N5jLMfQRRBKmHDB-tCZjSkdxx1f1TUFy827o1CZQLlnc_E72YdoVk/s1600/IMG_3571.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5730223110560059330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwr587IqCuArJf3N9Mg9lKpXiixrNDebms31Z7nZEDq7-QpTdlfA_0w-h_YTqV9Dk2EqraU7oJ2HIsGIVwoQ1X74N5jLMfQRRBKmHDB-tCZjSkdxx1f1TUFy827o1CZQLlnc_E72YdoVk/s400/IMG_3571.JPG" style="cursor: hand; cursor: pointer; display: block; height: 301px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
The marinade is tangy from the mustard, salty from the coconut aminos and sweet from the coconut water. Nice tender meat and lots of flavor. Definitely crowd worthy!<br />
Enjoy!Sharon Shinerhttp://www.blogger.com/profile/11812987131973502158noreply@blogger.com0