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26 Jul 2013

FIRE IT UP FRIDAY – JULY 26TH

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Here we are everyone!  It’s Friday, we have the last event of the “Wanna Throwdown” ih-house competition, and the week has presented some different challenges in the programming for members.

Week Recap

On Monday we tackled a long time domain with a 30 minute every minute on the minute workout consisting solely of bodyweight movements: the pull-up, push-up and sit ups.  I think many of you were surprised as to how taxing this WOD was even if you scaled the volume by half.  Additionally, the mental aspect to continue to push through after 20 minutes when you may have just wanted to stop.  Training sessions consisting of 30 minutes plus are not the norm but they cannot be avoided if you are training for the highest level of well rounded fitness.

Wednesday and Thursday threw in the twist of having to complete sets unbroken in the swings and double unders.  Having the ability to perform skills while under great fatigue comes from many hours of practice and a higher level of fitness.  I find it useful to move between movements at a slower pace to allow a bit of recovery very helpful.  I noticed many of you doing the same.

We have been continuing the strength cycle using max reps at percentages of your 1 rep max and it has been working very well in building confidence  in pushing through perceived limitations.  Each week your numbers should be climbing with the constant exposure to time under tension.

“Wanna Throwdown”

Tonight is the final event of the series and winners will be announced.  The competition has been fierce thus far and many of you have achieved new levels in ability and confidence in your current capacities.  Competition is great in the manner as it pushes on to further heights otherwise may not have been achieved.

This last event is being sponsored by Appalachian Jerky & Notch Brewing Company.  If you have tried the jerky we carry in house then you already know how good it is!  It has a little bit of heat and it is 100% Paleo friendly!  Samples will be available for all to try.

Appalachian Jerky Company is two guys, Ron and Doug, who enjoy high quality and flavorful beef jerky (not the mass produced, processed and bland junk). Our jerky varieties are made in the Green Mountains of Vermont using strips of lean top round steak and intense brines.

Notch, the first brewing company to focus exclusively on session beer. We held the title of “only session beer company” for three years. Imagine that, three years of people telling us we were nuts, crazy and had lost our minds to focus on session beer. But today, in 2013, we are on the front edge of the trend, and no longer the lunatic fringe.

Notch was launched in February of 2010 by Chris Lohring, a professional brewer since 1993, most notably at the Tremont Brewery in Boston MA. Today, Chris is an independent brewer – he owns no facility – instead brewing with other breweries. He currently brews his beers at two locations, the Ipswich Ale Brewery (Bottles, Draft, Cask) and Kennebunkport Brewery (Cask and One-Off).

Notch was born to debunk a myth born of the craft beer movement, that flavorful beer is synonymous with high alcohol. In the US, brewing great beer without a debilitating ABV had seemed all but dead. Not anymore. Beers of great flavor and lower alcohol have been brewed for hundreds of years in every great brewing nation except ours. Notch is not out to change the US craft beer world, but to simply offer craft beer fans an option. Because sometimes having another beer is more fun than going home.

Please thank Doug tonight when you see him for sponsoring our event!

Tonight we have an additional treat for everyone.  Ryan Shawgo of Danzan Ryu Boston will be offering free 15 minute deep tissue massages for athletes and spectators that wish to partake.  I have had two sessions with Ryan and they have been exactly what I have needed.  I have left feeling super refreshed and for those of you that are aware, I have been battling a right hip/knee issue since the CrossFit Games Open.  Two sessions with Ryan and I have had a significant breakthrough allowing me to resume almost all activities.  I strongly encourage that you take advantage of the sessions and book some additional sessions with Ryan. He is conveniently located in Cambridge.

What’s on Tap

Saturday 7/27
“Collin”
6 Rounds for time
400m run with 50#/35# sandbag
12 Push press, 115#/75#
12 Box Jumps, 24″/20″
12 Sumo Deadlift High Pull, 95#/65#

Sunday 7/28
Complete 5 rounds for time (each round)
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
Rest 1:00

Monday 7/29
Overhead Squat – 45%/5, 55%/5, 65%/3, 75%/max reps then back down

Complete as many rounds in 12 minutes as possible
3 Snatch, 135#/95#
6 Snatch grip deadlift, 135#/95#
18 Wallball shots, 20#/14#

Tuesday 7/30
“Filthy Fifty”
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Wednesday 7/31
Press – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Tabata Sets (lowest reps is the score)
Air dyne (calories)
Push-ups
Air Squats

Thursday 8/1
Front Squat – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Complete Every minute on the minute for 15 minutes
1 Squat clean, 185#/125#
3 Over the bar burpees

Friday 8/2
Jerk – 15 minutes to work up to a heavy single

7 rounds for time…
500m run
15 Toe to bar

Get after y’all! It’s Fire It Up Friday!

25 Jul 2013

COULD YOU ROW A HALF-MARATHON?

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Top CrossFit Athletes from around the world kicked off the second workout of the CrossFit Games yesterday by rowing a half-marathon.  That’s 21,097 meters for time!  But it wasn’t just a Half-Marathon, they had to decide if they wanted to row an all out 2k in the beginning, which counted as another workout for the standings.  It took many athletes around an hour and a half to get through it with the top finishers coming in at 1:18 for the men and 1:27 for the women.

CrossFit Boston has a solid group of athletes beginning their rowing career and perhaps one day they’ll tackle a half-marathon themselves.  Tuesday and Wednesday the Renegade Rowing Team had its first practice of the season at Community Rowing Inc. on the Charles River.  They learned how to carry a boat, setup the oars, and row in a barge.  They also tackled a couple of solid workouts including tabata squats and a metcon involving a 400m run, air squats, and push ups.  If you see a Renegade Rower in your class ask them about their experience and what they would hold for a Half-Marthon.

What 500m Split would you hold for 21,097 meters in a row? 1:50, 1:55, 2:05, 2:10?

Hit us back with your thoughts in comments and like this post if you want to try a Renegade Rowing Class!

Thor showing the team what's up!

Thor showing the team what’s up!

Top CrossFit Athletes from around the world kicked off the second workout of the CrossFit Games yesterday by rowing a half-marathon.  That’s 21,097 meters for time!  But it wasn’t just a Half-Marathon, they had to decide if they wanted to row an all out 2k in the beginning, which counted as another workout for the standings.  It took many athletes around an hour and a half to get through it with the top finishers coming in at 1:18 for the men and 1:27 for the women.

CrossFit Boston has a solid group of athletes beginning their rowing career and perhaps one day they’ll tackle a half-marathon themselves.  Tuesday and Wednesday the Renegade Rowing Team had its first practice of the season at Community Rowing Inc. on the Charles River.  They learned how to carry a boat, setup the oars, and row in a barge.  They also tackled a couple of solid workouts including tabata squats and a metcon involving a 400m run, air squats, and push ups.  If you see a Renegade Rower in your class ask them about their experience and what they would hold for a Half-Marthon.

What 500m Split would you hold for 21,097 meters in a row? 1:50, 1:55, 2:05, 2:10?

Hit us back with your thoughts in comments and like this post if you want to try a Renegade Rowing Class!

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Disclaimer: none of the above players have ever used or been suspected of using PEDs!

Clean sport. Athletes doing accomplishing amazing things with hard work and a solid, healthy diet. Or as baseball fans like to say about Babe Ruth “hitting home runs on beer and hot dogs” . But the past few years I feel like there is just one doping scandal after another. For every athlete like Ray Lewis or Ray Allen using a healthy diet to get the edge, there are athletes using the latest performance enhancing drugs/substances. The drug tests are getting more sophisticated and rules are getting tighter – as a college athlete I remember about taking an average of 3-5 times random drug tests per year. Drug tests are super fun and basically involve waking up at 5 am and walking/scootering to the Stadium so a compliance official could watch me pee in a cup. But hey, at least I wasn’t a pro athlete, so nobody ever showed up on my doorstep unannounced to watch me pee in a cup. But I digress.

This year alone we’ve seen a couple of scandals, including

  • Lance Armstrong finally admit to doping, stripped of all 7 Tour de France titles, and sued a LOT
  • ARod and several other MLB players suspended for illegal substances in connection with the Biogenesis lab in South Florida, most recently Ryan Braun of Milwaulkee
  • Tyson Gay and Asafa Powell – for those who don’t follow Track & Field, these men are the 2nd and 4th fastest 100 m sprinters – tested positive for PEDs less than a month before the world championships

There are a lot of arguments for both sides. Some say we’re fighting an uphill battle and should just allow PEDs in professional sports. Others say technology is getting better and we should keep fighting to preserve clean, drug free sport. But it isn’t necessarily that black and white. Some things I tend to think about in this “gray area”:

1. I am a purist and I think all sport should be clean. I’ve been competing in something since I was 8 years old and never once did I consider taking something illegal. Then again, there isn’t a lot of pressure among gymnasts and women pole vaulters to take PEDs, and I never had the carrot of a multi million dollar contract on the line.

2. Anabolic steroids can cause health problems later on. We know they’re bad. But there are a lot of other “banned substances”, deemed illegal because they may enhance performance just a little too much. Olympic pole vaulter Brad Walker makes a great point about this here.

3. In 1994 the Dietary Supplement Health and Education Act (DSHEA) essentially deregulated the supplement industry, meaning athletes need to be extremely careful about what they buy. Supplements we think nothing of buying at CVS like fish oil, enzymes, or even cough medicine could contain a banned substance. As you notice, some of these are nutrition supplements, so it’s a Catch-22. As a dietitian I may recommend a fish oil supplement or BCAAs (branched chain amino acids) to reduce the stress competitive athletics puts on your body, but many of these supplements may contain a banned substance.

*If you’re curious, here is a list of banned substances from the WADA.

So, what do you think? Should we pursue clean sport, or legalize PEDs? What about CrossFit? Do you think there are people using PEDs in CrossFit, and if so, do you think they should undergo the same testing and regulation as other sports?

22 Jul 2013

“Wanna Throwdown” Update

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Finally! Finally we have some tolerable weather. The past couple of weeks have been brutally hot and humid as everyone can attest to. I think we all owe Neal a little gratitude for not programming too many long running WOD’s during that time… although, I am expecting more of those to show up here pretty soon. Also, thankfully the last “Wanna Throwdown” event was inside. Friday was the epitome of hot and humid.

Thanks again for the showing on Friday night. I think everyone knew going into Friday that there would be rowing involved for the event. The WOD looked sorta simple on paper, but I must say that after completing it, I thought I was going to pass out. Those short and fast WOD’s always get me. Here are the results from Friday:

Men’s Rx:

  1. Dave Y.
  2. Dennis T.
  3. Chris S.

Women’s Rx:

  1. Sharon L.
  2. Katie L.
  3. Cori B.

Men’s Scaled:

  1. Lukas K
  2. Kevin W.
  3. Vadim S.

Women’s Scaled:

  1. Sophie H.
  2. Isle B.
  3. Jessie O.

Awesome work everyone. Here are the top 3 overall standings with points going into the last event:

Men’s Rx:

  1. Dennis T.    7
  2. Keith C.       8
  3. Dave Y.       10

Women’s Rx:

  1. Cori B.        5
  2. Anli J.        11

Men’s Scaled:

  1. Lukas K     12
  2. Vadim S.   16
  3. S. Bob        21

Women’s Scaled:

  1. Sophie H.    7
  2. Isle B.          9
  3. Meg A.       17

As you can see there is still some room to make position changes. What’s in store for this Friday? It could be just what you need to take the top spot. Any given… Friday.

 

19 Jul 2013

Fire It Up! July 19th

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Here we go!  It’s another Friday AND tonight is the 3rd event of the “Wanna Throwdown” Series.  Each week the energy has gotten higher as we get closer to the final event.  More on the standings later.

Week in Review

This week’s programming incorporated some strength accessory work and interval training.  It was a great shake up from pure CrossFit style training of “For Time” or and “AMRAP” so that time domains and movements that normally may be neglected can get some attention too.

I know that many of you enjoyed the training with odd objects.  Though these parts of the workouts were not being measured, they do play a role is developing greater fitness and performance.  Keep an open mind with them and have fun.

This has been a really warm summer.  I cannot tell you how great it is to have the air conditioning so that we can keep the training intense and not have to worry about if the floor is soaking wet from sweat and humidity.  When we were in the old space on Terrace Street, I would have to alter the programming just on account of safety.  Audrey has reminded me every time she comes into the gym.

“Wanna Throwdown”

Tonight is the 3rd event of the “Wanna Throwdown” Series.  This event will also be the tryouts for Coach Pat’s Renegade Rowing Team.  Thus far the standings are shaking out as follows:

Women’s Scaled
Sophie H – 6 points
Isle B – 7 points

Men’s Scaled
Lukas K – 11 points
Vadim S – 13 points
Shirtless Bob – 16 points

Women’s Rx
Cori B – 2 points
Anli J – 7 points

Men’s Rx
Keith C – 4 points
Dennis T – 5 points
Sean T – 11 points
Jose R – 13 points

The race for first is tight in all of the divisions.  At this point it’s still any person’s race.  I expect the competition to get more fierce.

What’s on Tap

Here is this upcoming weeks programming:

Saturday 7/20
1. Heaving snatch balance – 6×3
perform 5 L-sit pull-ups between sets

2. Tabata Push Press, 75/55
rest 1 minute
Tabata Sit-ups

Sunday 7/21
1. Thruster – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

2. AMRAP6 – Complete as many reps in 6 minutes – Power Clean, 135/95

3. 10 minutes of midline work

Monday 7/22
1. Complete every minute on the minute for 30 minutes
5 chest to bar pull-ups
8 push-ups
12 sit-ups

2. 12 minutes of handstand practice

Tuesday 7/23
1. 3 Touch and Go Cleans – build up to a 3 rep max

2. Run 3 x 200m – 1 minute cap

Wednesday 7/24
1. Push press – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

2. Complete 3 rounds for time…
20 Front rack barbell lunges, 95/65
15 Unbroken overhead swings, 32kg/24kg

Thursday 7/25
1a. Bent over row – 6×6 (go heavier than 7/16 or as heavy as possible)
1b. Handstand push ups – 6×3 (greatest range of motion possible)

2. Complete as many rounds as possible in 10 minutes of this ascending ladder

5 unbroken double unders
2 chest to bar pull-up
10 unbroken double unders
4 chest to bar pull-ups
15 unbroken double unders
6 chest to bar pull-ups
20 unbroken double unders
8 chest to bar pull-ups

40 unbroken double unders
16 chest to bar pull-ups
etc

Rx – double unders must be unbroken

Friday 7/26
Partner WOD – Complete for time
Row 5k
10 Burpee Box Jumps, 24″/20″

While partner 1 performs 10 burpee box jumps, partner 2 begins the 5k row. Once the 10 BBJ’s are finished the partners switch. Partner 2 then performs 10 burpee box jumps and partner 1 continues on the 5k row.

Continue switching back and forth until the 5k is complete for time.

Get after it!  Be sure to be hydrating.  During these hot days its not a bad idea to weigh yourself before class and again after to see how much weight loss occurred due to sweat.  Then consume approximately 16 ounces for every pound lost.  This will keep you feeling great and your performance high.

FIRE IT UP BABY!

17 Jul 2013

Do You Shop Organic?

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What is Organic?

“Organic” means the food was produced with agricultural methods that facilitate cycling of resources, promote ecological balance, and maintain biodiversity. Organic production does NOT involve pesticides, synthetic fertilizers, sewage sludge, irradiation, or genetic engineering.

Organic Labeling

There are a few ways organic foods can be labeled. Foods that are made with all organic ingredients can use the USDA Certified Organic Seal And can claim “100% organic” on the front label. Foods made with 95% of organic ingredients – by weight, excluding water and salt – can use the claim “organic” and also display this seal. Foods that are labeled “made with organic ingredients” contain at least 70% organic ingredients. The can be listed on the font label and in the ingredients list but the organic seal cannot be displayed on the product. The below image provides a quick glance at organic labeling.

organic

 

Research

According to a review conducted in Brazil, some organic foods had slightly better nutritional content and durability, but more studies are needed to determine whether or not they are actually superior. (Sousa AA, Azevedo Ed, Lima EE, Silva AP. Organic foods and human health: a study of controversies. Rev Panam Salud Publica. 2012 Jun;31(6):513-7.)

Another review, this time looking at the safety of organic versus conventional foods, found that there is not strong evidence that organic foods are more nutritious compared to conventional ones, but they may reduce the exposure to pesticides and antibiotic resistant bacteria. (Smith-Spangler C, et al. Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. 2012 Sep 4;157(5):348-66)

I also found a review conducted in Germany that focused on organic versus conventional dairy. The study added data from the last three years to an existing pool of data and found that organic dairy products are higher in protein and omega-3 fatty acids and have a higher omega 3 to omega 6 fatty acid ratio than those of conventional types. Typically, the Western diet is high in omega 6 fats and low in omega 3 fats, but a higher omega 3 to omega 6 ratio is thought to reduce inflammation and risk of heart disease. The authors suspect that these results are due to the differences in the way organic and conventional dairy cows are fed. (Palupi E, Jayanegara A, Ploeger A, Kahl J. Comparison of nutritional quality between conventional and organic dairy products: a meta-analysis. J Sci Food Agric. 2012 Mar 19. doi: 10.1002/jsfa.5639. [Epub ahead of print])

A study on the environmental impact of organic farming found that organic systems had lower nutrient losses and energy requirements but had higher nitrous oxide emissions and required more land than conventional farming. Most studies did show less environmental impact from organic farming than conventional farming.(Tuomisto HL, Hodge ID, Riordan P, Macdonald DW. Does organic farming reduce environmental impacts? – A meta-analysis of European research. J Environ Manage. 2012 Sep 1;112C:309-320. [Epub ahead of print)

And finally, there is the now infamous Stanford Study. Published a few weeks ago, this review of studies on conventional versus organic fruits and vegetables found that organic produce wasn’t overall any more nutritious or any less of a health risk than conventional produce, although it did lower the risk of pesticide exposure.(Smith-Spangler C, Brandeau ML, Hunter GE, Bavinger JC, Pearson M, Eschbach PJ, Sundaram V, Liu H, Schirmer P, Stave C, Olkin I, Bravata DM. Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. 2012 Sep 4;157(5):348-66.)

Basically, what all this tells me is that organic produce has its benefits – like that it is more sustainable, better for the environment, and contains less pesticide residue. But this doesn’t mean eating conventionally grown foods are bad for you. While a conventional apple may have more pesticide residue than an organic one, it is still far below the level that the Environmental Protection Agency deems unsafe.

My Advice

Focus on eating more fresh or frozen fruits and vegetables overall, no matter how they are grown. If you can afford to buy every single item organic, and are inclined to do so, then obviously this is ideal. BUT, if you’re on a tight budget, don’t lose sleep over it. The health benefits of eating more fruits and veggies far outweighs the risks brought on by the amount of pesticide or bacteria on the item. Especially if you wash it well.

Now, if you want to start buying some organic foods, I suggest starting with milk and dairy, since research HAS shown organic dairy to be nutritionally superior. Next, move on to the fruits and vegetables known as the “dirty dozen”, which are basically items with either thin or edible skins that are most likely to transmit any pesticides on to you. These are:

  • Peaches
  • ApplesPeaches
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes
  • Spinach
  • Lettuce
  • Potatoes

 

Finally, I’d like to make one last point about organic foods. A lot of people associate the word “organic” with “healthy”, but this is NOT always the case. For example, organic cane sugar is no better for you than normal cane sugar, and a brownie made with organic sugars and nuts will add just as many calories and sugars as a brownie made with conventional items. When you choose an organic item, except for dairy, it should be because you want to choose something produced with a lower environmental impact and less pesticides, not because you are looking for a “healthier” or “more nutritious” food.

What’s your take on organic foods? Must have, or waste of money?

17 Jul 2013

Week 2 of “Wanna Throwdown”

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Wow! How do you guys like all this grip work? Yesterday we did some farmers carries, and then on Friday we did some more farmers carries. You must hate what’s going on with your forearms right now. Speaking of last Friday, that was a pretty awesome showing from all of you guys. We had 23 athletes going head-to-head, and everybody put up some great scores.

Here are the top three from last Friday:

Scaled Women

  1. Isle B.
  2. Sophie H.
  3. Meg A.

Rx Women’s

  1. Cori B.
  2. Anli J.

… and that’s it for Rx women!

Scaled Men

  1. Lukas K
  2. Kevin D.
  3. James P.

Rx Men

  1. Dennis T.
  2. Keith C.
  3. Jason W.

Great job everybody. I don’t have the cumulative scores from Week 1 and 2 yet, but I’ll have them for this Friday’s throwdown. don’t forget that even though you have missed a WOD in the series doesn’t mean that you can’t compete in any of the upcoming WOD’s. It’s a great time, and a great way to go test what you’re really capable of. A competitive atmosphere will bring out your best! So I’d love to see more of you out there. Just remember that it’s not over ’til it’s over. Holla

Are you ready? It’s Friday baby and it’s time to Fire It Up! My wife likes to tease me that my favorite word is “excited” and that I say it all of the time. She may be correct but it is an accurate description of how I feel each and every day coming into the gym. Friday’s even more so.

Don’t forget that tonight there is no 6:30pm class. We will be kicking off round 2 of the Wanna Throwdown series at CFBIG. It is sure to be a fun one start your weekend on the right foot! No spoilers here, you have to be there at 6:30 if you want to get the news.

All of us coaches were discussing yesterday how much fun this week has been. Y’all have been hitting the WODS with some extra intensity and its been great coaching such full classes. Keep up the hard work it will continue to pay off dividends.

This next week is not going to get easier. Be sure to be hitting your mobility as hard as you are your training. You can watch some great tips from the Supple Leopard himself to prep for next week here.

What’s on Tap

Friday 7/12
Jerk – work up to 80%/2(3)

Complete reps of 20-15-10-5 for time…

Sumo deadlift high pull, 135#/95#
Hand release push ups

Saturday 7/13
Complete 5 rounds of the following AMRAP 5
5 Pull-ups
10 Push-ups
15 Squats
Rest 3 minutes between rounds

Sunday 7/14
Complete 5 rounds for time…
5 Deadlift, 275#/185#
25 AbMat sit-ups
+
1a. Good mornings – 4×6 (AHAP)
1b. Hanging leg raises – 4xMax

Monday 7/15
Complete every minute on the minute for 20 minutes…
2 clean + 1 jerk @ 75%
+
Perform 3 rounds for max reps of each round
1:00 Box Jumps, 24″/20″
1:00 Row (Cal)
1:00 Double unders
Rest 1:00

Tuesday 7/16
Bench press – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
+
1a. Bent over row – 4×6 (AHAP)
1b. Dips – 4×6 (AHAP)

2. 2 x 500m weight carry 45#/25#

Wednesday 7/17
Run 3k
+
Rest 10 minutes
+
Complete for time…
75 Double Unders
60 Sit-ups
45 Calories on the air dyne
30 Burpees
15 Pull-ups

Thursday 7/18
Complete every minute on the minute for 15 minutes…
2 snatch @ 72%
+
2 rounds for time…
200m Overhead walking lunges 45#/25#
150′ hand over hand weight pull

Friday 7/19
Back squat – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
+
3 rounds, each for time…
500m row
50 Wallball shots, 20#/14#

10 Jul 2013

How Do You Prepare Kale?

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Up until this year I was not the biggest fan of kale. But since it started showing up in my CSA every week, I figured out what to do with it.  Here are 3 of my favorite kale recipes. How do you prepare/cook kale?

1. Kale with dried apples

Ingredients

photo-5

Kale w/dried apple pieces

1 Bunch fresh, raw kale

1 TB olive oil

1/3 cup 100% pineapple juice

1/2 cup dried apple rings, chopped

Wash and chop kale, remove and discard the large stem from the center. Heat olive oil over medium heat and saute kale until wilted. Add pineapple juice and dried apples. Simmer 2-5 minutes.

Kale is a nutrient rich green vegetable, and makes a great side dish for your chicken, beef, or fish. Raw kale can be on the more bitter side (depending on whether or not you’re a bitter taster), which is why it’s often added to smoothies and juices, although some enjoy it as part of a salad. This recipe adds a little sweetness and makes 2-3 servings.

2. Kale and fruit smoothie

This smoothie will be bright green and delicious.

Ingredients

1 cup raw kale

3/4 cup  milk (I used 1% organic cow’s milk)

16 chunks Trader Joe’s frozen mango

Blend milk and kale first until completely liquid. Add frozen mango and mix until blended.

3. Collard greens style

I originally made this recipe using collards, but since then I’ve used Trader Joe’s Southern Greens, beet leaves, and kale and it’s turned out great every time.

Ingredients

Collard greens served w/ pulled pork

Collard greens w/pulled pork

1 large bunch of raw greens

4 slices uncured bacon

1 medium onion, chopped

2 cloves garlic, chopped

1 tsp crushed red pepper

1/4 tsp sea salt

1 cup chicken broth

1/4 cup apple cider vinegar

Remove the leafy part of the greens from the hard stem in the center, and shred into 2 inch pieces. Cook the bacon over medium heat until done, remove and set aside. Discard or set aside all but 1 TB of bacon grease. Cook onion and garlic in bacon fat until onions are translucent. Add greens and stir in until cooked down. Then add spices, broth, and bacon chopped into bite size pieces. Simmer for 30 minutes. Add cider vinegar and simmer another 3-5 minutes. Makes 4 servings.


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