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Something Clicked……

Another amazing week!  It started off a little rough though…

I typically workout on Tuesdays, Thursdays and Saturdays.  Rarely do I workout more than 3 times per week unless I miss a day, then I will make it up by doing 4 days the next week.  This schedule works really well for my busy family and our wallet :)   This week however, I needed to take Dalton to soccer practice on Tuesday, so Dalton and I opted to do the 5:00 yoga class, then go to his practice.  Let me start by saying this…Dalton is a 15 year old boy who is built like a brick house and has a mohawk that varies in color.  It is pretty awesome and entertaining watching him do yoga.  Let me also say that I have nothing against yoga – it is damn hard and the people that are able to do it are strong and amazing.  I hate yoga!  It’s terrible to say it, I know, but seriously, I really do not enjoy doing yoga in any way.  Even though I was sweating like crazy and way sore the next day, I still felt like I didn’t work hard.  I did work hard, but I felt like I missed a day of working out.  Other than feeling guilty for “not working hard enough”, I have been stuck for the past month – at least in my 41 year old messed up head I have been stuck…on the scale….DAMN THE SCALE!!!!  I weigh myself everyday.  It really helps me understand my body and how it works.  90% of the time, this works great for me and doesn’t get me down when the number goes up by 1 or 2 pounds because I know in the next day or two, it will be back down.  This week I have been frustrated at the frozen number on the scale and I start blaming myself.  I have to be honest, in the past month or so, money has been really tight and eating “clean” has not been happening as often as I would like it to.  Pasta and processed foods have been sneaking their way back into my kitchen because that’s what’s in my pantry right now.  If I had planned a little better, I still could have eaten better, but lack of planning leads to eating whatever you can throw together.  Having 2 teenage boys in the house does not help either….

So on Thursday morning, I step on the scale….still 222…What the fuck!!!!!!!  I am already crabby and tired due to the hockey game Wednesday night when the damn Blackhawks beat my Boston Bruins in triple overtime, this just makes it worse.  Even worse is the class full of 2 year olds that I have to face for the next 8 hours and then the WOD that night that includes damn pullups which I STILL cannot do, even with a band!  Grrrrrrr!

I make it through the day without abusing any children and head home to change for Crossfit.  This is our WOD:

“Suns Out, Guns Out”

20min to do 10 Snatches @ 70-90% of 1RM. Utilize the time to use CORRECT AND PERFECT form.

Then

3 rounds for total working time of:

32 Alternating Split Jumps

16 KB Snatches (1.5p/1p)(8/arm any order)

12 Pullups

I have only done snatches twice prior.  My first time doing them, my one rep max was 70# and the 2nd time I don’t remember…

I started light (35#) to warmup and just kept adding weight.  I settled on 80# after failing at 90#.  I got through my 10 using good form, throwing in a couple of squat snatches at the end, just to try.  With about 8 minutes left I look up at the leader board and see Lynn leads the women’s snatch PR at a massive amount of weight (I forget what it is cause she PR’d again at 135#!!!!!  Holy shit!), then it was Gretchen at 105# (I think) and then I saw Maggie’s name up there!  Maggie – I didn’t know you were on the leader board girl!  Damn – nice!

Being a little competitive, I thought, “Well, shit, now I have to try 90#!”  I threw 10# on the bar to try it again.  First try….FAIL.  Heidi, our trainer is watching and tells me right away that I started too slow – I failed from the start.  Explode!   I set myself up again…explode…explode…the bar is at my eye level as I muscle it above my head to complete the 90# snatch.  What a feeling!

Crap, I still have 3 rounds of hell to complete.  Luckily, I am on a high from my PR that I am ready!  After figuring out the rhythm of the alternating split jumps, I felt like a rockstar!  Actually, I felt like Dalton, my brickhouse of a 15 year old.  I decide to RX the kettlebell weight at 1 pood and then the pullups….

Lately, I have given up on pullups and just been doing ring rows.  Tonight, I decide, nope, I will do the damn black band pullups if it kills me!  It’s only 3 rounds, I can do it…AND I DID!  It took me more than 14 minutes, but I did 36 pullups along with everything else in the WOD!  They were damn hard and I was exhausted, but it was done.

I was already feeling pretty awesome, but felt even better when I get this message from Paul:

“honestly it’s really cool seeing how hard you work, you are one tough SOB”

Validation.  It’s amazing how someone validating that you worked hard at something, can make such an impact.  Paul doesn’t know this, but this one comment made me stronger and lead me to today’s WOD – Nicole.  Pull ups again….and running…..

Oddly enough, I wasn’t dreading this one.  It’s a 20 minute AMRAP so I will just do what I can…

We start with a 400m run and jump on our pullup bars.  On Thursday, I had been watching my husband as he did his pullups with a blue band because he looked damn good doing them…he has a nice rhythm and looks strong when he does them…I made some mental notes….

First round…black band – 7 pullups straight through..hang for a couple of seconds…4 more pullups….drop….run again…ugh!….

Second round….black band – 8 pullups straight through and my chin is well above the bar!  3 more to get to 11.  WTF?  IT CLICKED!!!!  I FIGURED OUT HOW TO DO A FUCKING PULL UP!!!!!!!  I am so euphoric, I just want to get through the run so I can come do some more pullups!  I finish the 20 minute AMRAP with 11 pullups in all 4 rounds.  Still feeling euphoric, I take a black and a green band to the other side of the gym while Dalton does his teens class…I start with the green band and do 3 pull ups pretty effortlessly!  OMG  No turning back now!  I borrow a green band to take home so I can feed this new addiction called pull ups…my hands are screwed….

It’s shocking to me what a rollercoaster ride this is.  I feel like I am constantly battling the emotions and head games that strive to make me fail.  This is the first time I am documenting this battle, so I feel like I am repeating myself all of the time with the struggles that I face.  I feel like they are happening more often than ever before, but I have come to realize, that I have been battling this my entire life and just haven’t been aware of the emotions and head games.  By writing this down every week, it is making me accountable and aware of not only my body, but my head.  It’s truly amazing and enlightening.  I highly suggest to anyone struggling with fat loss and getting healthy to put your successes and failures out there for the world to see.  Hundreds of people know that I weigh 222 pounds and my body fat percentage is 43% (I think that’s what is was).  Hundreds know that I have struggled with my weight all of my life and have been desperate enough to re-route my digestive tract with gastric bypass surgery only to fail again.  The fact that hundreds of people know this about me has allowed me to begin to become the person I am supposed to be.  I am not there yet, but I know, without a doubt, I have hundreds of people supporting me and cheering me on because I put it all out there.

Recipe tomorrow….pork chili?????

A Week in the Life of Murph….

Murph-1

The goal of Metabolic Flexibility is to fuel your workouts by loading carbohydrates around them, relying on mostly fats, proteins and fibrous vegetables the rest of the time.  For more information on our book and how to get help with your body composition goals click here for information.

By the way this is Shannon speaking…

Sunday, May 19th….

This is the post from my CrossFit box:

Reminder:

Saturday all classes are happening-both adult and kids.

Monday-Memorial Day we will have only one class at 10:00 am.

We will be doing Murph. Be ready to run rain or shine!
For those of you new this year Murph is a hero WOD.

For time: (the mid section of body weight exercises can be partitioned any way.)

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Do not be intimidated by this WOD; everything can be scaled.  There is no time cap, and if you think of it as one movement at a time you are golden!

See you all there!

My reaction – hell to the double f’ing no!  I will move on…

Throughout the week, I didn’t think much about Murph.  I wasn’t doing it, so why would I be concerned about it?  I went about my week completing my WOD’s, which felt awful and hard….Paul chuckled as he observed the carnage after Thursday’s deadlift WOD…I kinda wanted to beat the shit out of him as he laughed, but couldn’t lift my arms….fucker….

Later that night as we stayed for our kid’s teens class, Paul bragged that his third CF class was Murph….he failed to share his results…I still thought nothing of Murph, I would go and take some great pictures of the brave souls who came out in honor or Murph, and I would honor him as I toasted my beer to him….

Saturday, May 25th

Dalton has CrossFit teens class and my husband and I both go to watch.  There is still a lot of talk about Murph…Mostly people dreading the 2 miles of running .  I off course shared in their complaining, even though I wasn’t doing the WOD.  There were a few who asked if I was planning on doing this Hero WOD, luckily, I tweaked my groin on Thursday which gave me the perfect excuse to NOT do Murph, although I had no worries about simply telling them, “Hell No!”  After Dalton’s class, Gretch, his trainer, was telling us how it wasn’t nearly as bad as some of the other WODS.  “Just break it up and it’s doable” she says…Well, if I could break up the mile run at the beginning and end over a few days, I might be open to trying it!  We left CrossFit with no thoughts of Murph.

Later that day as I am browsing Facebook, I come across the video about Murph and his story.   Shit!  Now I am feeling a little guilty about not doing it.  Certainly not guilty enough to sign up for the WOD, but still a little guilty…

No thoughts of Murph……watching the Blackhawks beat the Redwings (Woot woot!!!)….no thoughts of Murph….

A message pops up on my Facebook…it’s from Maggie….

“Leaning towards coming back tomorrow night and would then sign up. How can I convince you to join me in an almost death WOD? (I bet we could do 10/20/30×10 rounds to break it up?)

Or I might just skip and drink . Crap. Decisions.”

DAMN YOU MAGGIE!!!!!  That was the only push I needed.  My reply…

“Ugh….I am starting to feel guilty about not doing it…I just don’t wanna run…I could walk faster than I could run…Vicki is also contemplating…it’ll be an hour + wod for me…

double crap

we could drink after…..”

That was that…I made it public information that Maggie and I were doing Murph by posting it on Facebook…no turning back now!  Now the dread begins!

Sunday, May 26th

I wake up thinking, “What the hell did I do last night?”  Regret seeps in along with a whole lot of fear.  I can’t even cancel because SO many people were so happy that I decided to do it…damn damn damn…I guess I should EAT TO PERFORM today!  CBL in all it’s glory!

Not the best carbs, but made some absolutely delicious blueberry pancakes for breakfast.  They really are phenomenal.  I was going to post that recipe, but I ate them so fast and forgot to take a picture.  I started thinking about what to make for dinner.  It’s memorial day, so grilling would be the popular choice, however, it’s 50 degrees and cloudy in Minnesota, so I have no desire to grill.  I have been contemplating making some sort of lasagna type dish but never figured out what ingredients to use.  I’m not a big fan of eggplant so I didn’t want to use that…sweet potato?  Hmmmmm…Well Murph, you not only got me to sign up for your HERO WOD, but you have a dish named after you too…Let’s hope it helps me make it through tomorrow!

Murph’s “Lasagna”

Ingredients

  • 4 sweet potatoes, peeled and sliced into 1/4 inch slices (lengthwise)
  • 2 pounds italian ground turkey sausage
  • 1 medium red onion, chopped
  • 3 14 oz cans of diced tomatoes (I prefer the tomatoes from San Marzano – they cost more but taste DELICIOUS!)
  • 1 cup of coconut milk
  • 1 tbsp Italian seasoning
  • Salt and pepper to taste
  • 2 tbsp coconut oil

Cook your turkey sausage in a large skillet, drain and set aside.  In the same pan, melt 1 tbsp of coconut oil and cook your onions until transluscent.  Add the 3 cans of tomatoes, coconut milk, italian seasoning and salt and pepper.  Bring to a boil, reduce heat to low.  Continue cooking for another 5 minutes or so.  In your crockpot, grease the bottom and sides with melted coconut oil.  Place one layer of sweet potato slices on the bottom of the crockpot, followed by a layer of the tomato mixture and then sausage.  Continue layering until you run out of one of the ingredient layers (I got about 4 or 5 layers done).  Cook on low for 6-8 hours.  Enjoy!

And the Grocery Bill Doubles….

cioppino2My 19 year old son, Lucas, is home from his first year at The University of Wisconsin-River Falls.  I have two boys (3 if you include my husband) and they could not be more different.  Dalton is our athlete.  He acts like an athlete, eats like an athlete and definitely SMELLS like an athlete.  He knows random facts about professional athletes that the typical person could care less about and even has a special alert on his phone that sounds when something “BIG” happens in the sports world.  Lucas has no desire to play or watch sports.  He is our intellect who can read a book faster than you could watch the movie, loves animals and nature and….is a vegetarian!  While I completely support his choice not to eat meat, it does make cooking and grocery shopping more complicated and more expensive.  It also worries me that he is not getting the nutrients he needs.  Thank goodness he will eat fish and seafood, so he can get some of his protein needs there, but the amount of protein he is putting into his body is far from what he needs and his caloric intake is way too low.  It’s one thing to hear people, like Paul, talk about how fueling your body affects your performance.  It’s another thing to see it first hand, and it’s not pretty.  (By the way Paul, I can’t wait for you to talk to him!)  We are in the process of forcing Lucas to stay awake while feeding him whatever we can.  He is in this vicious cycle where all he wants to do is sleep, which keeps him from eating, which makes him want to sleep more.  6 months ago, I may have thought that this was just typical behavior from a college student who just finished a week of finals and whose sleep schedule is off.  Now, I think differently.  This is not normal, even for a college student.  This is a body that has not been fed correctly and can no longer function properly because of it.  Mom to the rescue!

Tonight, a nutrient packed dinner for the boy!  Since he will eat seafood, I pull out the scallops from my freezer.  Since they have been in the freezer for a while now, I can’t just do the typical salt and pepper, sear in a pan with butter scallop…this will need some extra flavor.  I love cioppino!  Cioppino is a stew full of various types of seafood in a tomato based broth.  Since I don’t have a variety of seafood (remember, I am in Minnesota) I will make a scallop cioppino.  I think I will add some spinach to it too, since I add spinach to as many of my dishes as possible just to add a little bit more nutrition.  Since the boy is basically in starvation mode, I will serve this over some cooked white rice too!

After I made this recipe, I tasted it and thought…YUM!  You could substitute chicken, fish, veal or whatever protein of choice and it would still be delicious!

Ingredients

  • 10-12 medium scallops
  • 1 teaspoon coconut oil
  • 1 cup chopped red onion
  • 3 minced garlic cloves
  • 1/4 cup coconut milk
  • 16 oz can of crushed or diced tomatoes
  • 1 tbsp Italian seasoning
  • 1 handful of baby spinach
  • cooked white rice

Preheat oven to 450 degrees.

In a skillet, heat the coconut oil until melted over medium high heat.  Add the red onion and cook a couple of minutes, until transluscent.  Lower the the heat to medium/low and add the garlic.  Cook about 1 minute and add the coconut milk, tomatoes, italian seasoning and spinach.  Cook for about 2-3 minutes, or until the spinach is wilted.

In a baking dish, arrange your scallops in one layer and pour your tomato mixture over the top.  Cook for about 15-20 minutes (this is a perfect time to cook your rice).  Scoop your rice into a dish, top with your scallop cioppino and enjoy!!!

Back in the Swing of Things…But Paying For It!

Shannon

Shannon normally blogs about recipes, she is no longer new because she has been Crossfitting for 5 months but for all the new folks out there Shannon is your example.  If you are interested in having more support on your new journey join the Science Lab, click this link for info.

This past weekend was a really busy one for me…the last time I did a WOD was last Thursday (until today) and it felt like forever!  Dalton, my 15 year old had his annual mother’s day soccer tournament.  This weekend typically ends up with a disappointing finish, but his team this year actually won!  It was the best Mother’s Day gift I have ever gotten!  Unfortunately, I am paying for it in many ways…laundry, dishes, grocery shopping….Crossfit…..

I was so excited to get back to my routine of Tuesday, Thursday, Saturday WODS until I saw what the WOD was going to be today.

“Strung-Out, Backwards, and Upside Down Fran”  This sadistic WOD involves the following for time:

1600m run
9 Pull-ups
9 Thrusters (95#/65#)
800m run
15 Pull-ups
15 Thrusters
400m run
21 Pull-ups
21 Thrusters

I saw this last night and immediately cancelled my reservation and became oddly angry.  My exact words were, “Are you fucking kidding me?  Who the fuck thinks this shit up?”  Then I had a glass of wine.  I told myself that I would skip the WOD and do some hiking on the trails instead.  I was completely fine with this until Facebook.   Oh Facebook….what a wonderous creation!  One short comment on a fellow Crossfitter’s post and suddenly I am being shamed into going to this WOD sent straight from hell.

“shannon veeeeee……get your tailfeathers to the gym with me at 600!!”

“come on…get there….do it…don’t back out….here, take a sip, its just Kool-aid…}”

“so Shannon Vonkaenel you will be there right! Don’t be such a girl……. Be more……Do More!!! Thats gonna be why I’m going in this hotness!!”

Out of shear guilt, I sign up for the WOD for the 2nd time….I still have time to back out, it’s only 2:00…

5:00 rolls around and I still have not cancelled my reservation. I guess, I am going, but I am NOT happy about it.  We pull into the parking lot and I see my friend Swan who gives me a little cheer for coming…I sneer and give her a growl….I walk in and tiny little Heather is on the floor stretching.  Upon seeing me, she claps and gets a big grin on her face….I can’t help but smile…then Vicki comes out of the bathroom and gives a little cheer when she see’s me….

This is why I Crossfit.  It’s not the WOD’s, it’s not even the results, it’s the people and the unconditional support they give you.  They have been where I was today and they knew that I needed to go to this workout.  They helped me make it happen.  As for the workout…IT SUCKED!  Not only is it a REALLY tough workout, it was 90+ degrees outside today.  That combined with the blowing dirt and tumbleweeds rolling by us as we were running from the gusting winds made this workout one of the worst I had done…

Yes, I am glad I did it…

No recipe tonight – I promise one later this week, but I have laundry to fold and a 15 year old boy who is crabby as a teenage girl….

On another note, when you don’t want to do the WOD, just post that on Facebook…there are plenty of friends that will change your mind…..

Trust me, your muscles Won’t Fall Off

Rich Froning

Paul Nobles runs the Eat To Perform Science Lab and Private Forum.  For more information on how to join, click here.

Generally, there are two types of people:  the people that think tips like this are silly, and the people that overuse tips like this.  Hopefully, you are neither, and would simply like more (and better) ideas to help you reach your body composition goals.  Overusing a tip like this basically just eats at your muscle over time, which will often lead to fat accumulation.

Occasionally, however it’s a nice tool to have in the bag.

I recommend working out fasted in the early morning, opting for only creatine around your workout.  Then you would typically delay breakfast for a short time.  If you are up early enough, you can have some coffee but it CAN reduce the effect of the creatine, so I try to keep them as separate as possible.

Here is the tip:

Don’t eat for a couple of hours (basically extend your fast or delayed breakfast routine).  Your body is very prone towards storage post workout; for a “mostly building most of the time” approach that is great, but occasionally it’s nice to rein things back in a bit.  As long as you don’t abuse it, I think you will find it’s helpful.

Will you be hungry?  I typically am, coming out of the gym, but that seems person dependent.  Also, If you are going to down Ben and Jerry’s when you are done, I am not sure that is what we are trying to do.  I will probably have a large coffee here in a bit, and I suspect I will have lunch/breakfast around 11 or noon.  That should allow my body to use some of those fats I freed up during my workout.

Remember, the end game is eating to perform, so this does put a little pressure on you to get in enough food to fuel future workouts.  I am actually not going to be able to workout this weekend, so I will keep my intake relatively low today and stick mostly to fats and proteins Saturday and Sunday.

A Control Day with April Blackford

April1

 

Currently one of the HUGE advantages you get as a Science Lab member is that you get to talk to April! There are a handful or role models that answer questions regularly.  Click here for more information.

It’s Sunday (the day after my higher volume workout day), which is usually a day of laziness.  I wake up early and immediately get coffee.  I only have a short time of silence before my kids get up, so I savor it; I make some chocolate peanut butter protein oatmeal and have a second cup of coffee. This is quick and delicious, and I hit at least 30g of carbs and protein all in one shot.

AprilControl4

Next, I head to church at 9:00 a.m.  Mass is an hour long.  Afterwards, I run errands with family then head home.  I do minor chores, and I am a little sore from yesterday’s WO, so I foam roll for a bit.  I start getting hungry, and decide to make lunch; I end up with these 2 grilled all-natural chicken sausages with smoked mozzarella and artichokes.  I sautéed some mushrooms to put on top and ate those on a flax flatbread, with some purple cabbage, sautéed in coconut oil, as well as a side of kimchi.

AprilControl3

I also had my creatine with this meal.  I lazed around for a bit, and decided to head to the driving range with my husband and son to hit some golf balls.  My son was rather impressed with how good I was!

I came home and lazed around some more (It is Sunday, you know.), and then decided to make dinner.  I was a little torn on what to make and threw this together at the last minute:  I ended up with a baked yellow pepper stuffed with ground turkey, sautéed mushrooms, and red onion with a farm fresh egg on top.  My sister has her own chickens and I get the luxury of having all the fresh eggs I want. (Yes, don’t hate.)  I also have roasted kabocha squash with cinnamon, and some fresh roasted asparagus with pink sea salt and cracked pepper.  By the way, if you have never had kabocha squash, your life has not been complete.  It really is JUST that good.

AprilControl2

After dinner, I went for a walk with my husband, and then winded down with this baked organic blueberry pie oatmeal.  I had it with some plain Greek yogurt with some cocoa bliss coconut butter on top; the coconut butter ended up being the star of this. (Although the organic blueberry pie boatmeal was a very close second.)

AprilControl1

At the end of this “control day”, my carbs came out to 188g.  185g is my goal, but I’m not going to fret;  tomorrow is a bench press day and those extra 3g may just help me out with a new PR!

Meat and Potatoes Reinvented – Horseradish Crusted Roast Beef with German Sweet Potato & Carmelized Onion Salad

meat & potatoes

Grassfed beef….all I can say is WOW!  We got our first bundle of grassfed beef just recently and I was very curious to see if I noticed a difference from our supermarket bought beef.  I am not gonna lie – I didn’t expect a big difference, but I was so wrong!  Not only is the flavor leaps and bounds better than our hormone filled supermarket beef, but the texture is what really got me.  If you haven’t tried grassfed beef, you MUST!  In our bundle, we got a beef roast…a beautiful, deep red, juicy grassfed beef roast.  I had to do this beautiful hunk of beef justice. No crock pot for this baby – we are making a gorgeous roast beef with this one!  Not just any roast beef either – we’re going hardcore…horseradish crusted roast beef is the only recipe that could do this piece of meat justice!  Now…what to make with this glorious main dish….

My husband, Andy, is 100% German and has a great Mom who cooks some AMAZING delicious and very unhealthy dishes.  I always told her how much we love going to her house for Thanksgiving because everything was so traditional and yummy.  During one visit in the summertime, she made her German potato salad and I fell in LOVE!  It was a warm potato salad with a tang from vinegar and saltiness from bacon and bacon fat.  I have had this idea to make my own version of this salad for a while now, and finally today, I found the perfect pairing…meat and potatoes!  This is a perfect Sunday meal as it does take some time to prepare and cook, but SO worth it!

beef

Horseradish Crusted Roast Beef

Ingredients

  • 5-6 pound beef roast (preferably grass fed)
  • 1/3 cup prepared horseradish
  • 2 tablespoons course ground mustard
  • 2 tablespoons sea salt (I use the unground sea salt granules)
  • 1 tablespoon pure maple syrup
  • 1 tablespoon balsamic vinegar
  • Horseradish yogurt sauce (recipe follows)

Preheat oven to 375 degrees.  Place the beef on a rack inside of a deep roasting pan.

In a small bowl, combine the remaining ingredients into a thick paste and rub all over the top and sides of the beef roast.  Place the roasting pan into the bottom half of the oven and roast until the middle of the roast reads 125 degrees on a meat thermometer.  Transfer the roast to a cutting board and let rest for at least 20 minutes to let the juices redistribute (this is a MUST if you want juicy beef!)  Slice thinly against the grain and transfer to a serving platter.  This is delicious by itself or served with horseradish yogurt sauce.

Horseradish Yogurt Sauce

Ingredients

  • 3 tablespoons prepared horseradish
  • 1/3 cup plain Greek yogurt
  • 1 teaspoon stone ground mustard
  • 1 tablespoon chopped chives or green onion

Combine the ingredients and enjoy!

German Sweet Potato Salad

German Sweet Potato Salad with Carmelized Onions

Ingredients

  • 2 large sweet potatoes, peeled and sliced into ¼ inch rounds
  • 1 large red onion, cut in half and sliced into thin slices
  • 1/3 cup bacon fat
  • 1/3 cup apple cider vinegar
  • 1 tablespoon stone ground mustard
  • 3 slices of bacon, cooked and diced

Preheat the oven to 375 degrees.  Place the sweet potatoes in a pot of salted boiling water and cook for 8 minutes.  Drain the potatoes and let cool.  While the potatoes are cooling, heat 2 tablespoons of the bacon fat in large frying pan over medium high heat.  Add onions and cook until carmelized (about 30 minutes) stirring frequently.  The onions will be a rich brown and tender when complete.  Reduce the heat to medium and add the remaining bacon fat, vinegar and mustard and continue cooking for about 5 minutes.  In a casserole dish, arrange the sweet potato rounds in a single layer, overlapping them slightly.  Evenly pour the onion mixture over the top of the sweet potato layer and sprinkle the diced bacon on top.  Cook uncovered for about 25 minutes or until the sweet potatoes are tender.  Turn your oven broiler onto high heat and broil the potatoes for a couple minutes just to crisp up the top a bit.

Using Control Days, fat days, to optimize your plan

(Click “Continue Reading” to view a timestamp and transcription of this seminar)

This is part of the information that I teach in the Eat To Perform Science Lab seminars.  Fat/control days are a popular subject that comes up in the Ladies classes.  This seminar was full of some great questions; it’s a must watch.  I think you’ll agree that a Science Lab subscription is well worth the $4.95/month.  You’d have a hard time finding this kind of content anywhere else on the web.

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