Korean Style Cold Bok Choy Why practice

For KY - you continually challenge me and make me try harder.

Ive been on a bit of a quest recently to improve the quality of practice, everywhere I have a chance.  Mostly this means that Daughters and Son are subjected to some strange experiments, but it also bleeds over into my work volunteering at schools and in Sunday School.  What is the goal?  Be more efficient in practice.

Ive been reading the book, Practice Perfect, and I havent even gotten that far in it (Rule 2 out of 42) but I keep going back to the one point daily.  The rule is to "Practice the 20" which according to the book is about deciphering and analyzing which 20 percent of the things that are most important are you going to practice 80 percent of the time.  In the books words, "...to become great, you should focus more on practicing the 20 percent of things that most create value than the other 80 percent of things you could plausibly spend time on" (29).  Now, this looks like a lot of things to a lot of people, so Ive been thinking and mulling over what it means for me and those with whom I have the most contact. (Children and students.)

I decided to apply a little of the book to Daughters swim practices, because I am currently their teacher.  It makes for more flexible scheduling and allows me to take advantage of the pool when it is less busy.  Daughters have been doing tons of laps with me, over and over and over again, and in my mind, I figured, yes, this is practice.  But repeatedly I kept on seeing the girls not improve their stroke, but rather deteriorate in their stroke, and as I am not a swim teacher, I couldnt figure out HOW to help them.  I was good at getting them into the water and forcing them to swim their 800 to 1200 yards when we had a chance, but in terms of refining and perfecting their stroke, not so much.  I questioned, WHY ISNT IT GETTING BETTER!!!

The book challenged me to rethink what I was asking them to do.  I wanted them to get better at the complete strokes, the complete movement across the pool, but what I needed to do was to break down those strokes into small drills to force them to improve on tinier parts.  I had assumed that since Children "knew" how to swim, that they no longer needed to practice the smaller parts of each individual stroke since CLEARLY (not) they had already learned the stroke.  The problem I didnt realize was that knowing and MASTERY are two different things and I needed to move them towards mastery.  The way to mastery?  Practice 20 percent of the important things they need to do 80 percent of the time.  I wasnt clear what that was, but I challenged myself to rethink our 40 minutes in the water to make it more efficient.  What I came up with was it wasnt the distance that we did in 40 minutes, but it would be how we would use the 40 minutes to be better.  32 minutes of our 40 minutes would be spent on drills, which would essentially distort and focus individual swimming techniques and make Daughters strengthen specific areas.  8 minutes, I decided to just have them swim as they normally had, full complete strokes.

I researched a few drills and brought them to the water today.  I explained to the girls the math behind the practice - 80% spent on working on smaller parts of the stroke and 20% on practicing the full stroke itself.  What was so interesting is that as an experienced swimmer, there wasnt a significant difference in my doing drills versus the full stroke.  Of course I felt more stretched and pushed, but I didnt flail on the drills. Daughters however, despite having been proficient and good on whole strokes STRUGGLED through the drills.  In one, I asked them to swim on their side and kick  with their heads relaxed and one arm pointed straight up in the water and the other relaxed at their side and neither of them could swim straight across without swerving.  It took 5 lengths of that drill in order for them to figure out how to position their bodies and get their legs and arms long and balance on their side and still kick.  We ran through a few other drills and then I allowed them to swim the whole strokes.  After months of no improvement, I could clearly see improvement in their overall strokes.

Its a lot more work trying to figure out the smaller pieces to work the practice. but I can say that from this small experiment (and there have been many tiny little ones this week as well) that Im ready to alter how I view practice.  Encouraging and pushing mastery of the small fundamentals truly impacts the overall growth and improvement.  This totally also applies to cooking.  Mastery over smaller things - choosing the right produce, chopping, boiling, sauteeing, blanching, all work together to make a great meal.

Ive decided to focus on (drill) a particular Korean technique, a classic Korean technique for making many green vegetables - blanching and then squeezing out the excess liquid.  I love this method of cooking vegetables because it can be made ahead and then seasoned at the last minute.  Its the same technique I use to make the spinach side dish, ubiquitous at so many Korean restaurants.  I applied this technique to bok choy, with the idea that I could make a side dish that would have a similar feel as spinach, but just done with bok choy.  The results were great and Children and friends gobbled it down.  There is room on seasoning, by adding soy sauce or other things to make it fit the flavors youre looking for, but the technique of blanching and squeezing out the liquid is one worth learning.  

Korean Style Cold Bok Choy
Serves 4

Ingredients
1 lb bok choy
¼ teaspoon sea salt (or to taste)
1 tablespoon sesame oil
1 teaspoon crushed sesame seeds

Method
Fill a large pot with water and add a pinch of salt. Bring to a boil.

While water is boiling, prepare bok choy. Trim the base of the bokchoy, cutting off the stem, so that the bokchoy separates into individual leaves. Wash well.

Once water is boiling, add bok choy all at once and stir, mixing into the water, allowing to cook for 1 minute. Remove from heat and drain all the water.

Arrange bok choy in a ring in your colander,so as to promote cooling of the bok choy.

Once bok choy is cool enough to handle, take a handful, and squeeze, removing excess water from the bok choy. Repeat until all bok choy has been squeezed.

Lay bok choy out on a cutting board and cut into 1 inch sections. Bok choy can be chilled at this point and dressed before serving OR can be dressed and served immediately.

Over bok choy, sprinkle salt and toss well. Taste and add more salt if desired. Drizzle sesame oil and add sesame seeds and toss together again. Serve immediately.

Printable recipe

If youre interested in the book on practice.

Read More..

Lentil Sausage Soup Why libraries are life changing

For JC who always makes me laugh and makes me celebrate being a nerd.

My work as a private teacher these days means that I do a lot of different types of things for an incredibly wide range of students.  The work is rarely the same from student to student and most of the time I try to remember that my main goal with many of them is to give them an opportunity to change their impression of themselves.  I have a good number of students who start with me because they dislike school, dislike reading, dislike books, or plain straight up dont like studying.  I get them and the work is hard but always interesting and filled with eye-opening moments.

I have one student who has been with me for nearly four years and Id like to think we have a good relationship.  He relies on me to help him get through some of the tougher assignments from school and I spend a lot of time pushing him to do the best that he can on any given assignment.  Most recently our work  has put him in my car so we can go to our local public library together.  The first time I took him he said, "Man.  This is creepy.  I dont even know how to get around this place."  I had to find him a sports book that he could enjoy, he would read, and be entertained by and so we walked over to the shelves and I began searching for the right book.  He stood off to the side making comments such as, "Man.  You know how to USE a library.  Do you come here a lot?" and "Whoa. How do you know how to find stuff?"  to finally, "Did you go to the library a lot as a kid?"  I answered all the questions as I searched for his book and called out titles to him that he might enjoy.  We settled on sports book that featured crazy and unusual sport contests and we left.

This student knows I know how to use a library. Most recently he wanted to have a book on tape version of a book he needed to read and came to me.  I showed him how to access our online catalog, put the desired book on hold and later on in the week picked it up and gave it to him.  He was grateful and said, "Man.  You know how to use that library."

Just last week, he came with the book that he had to finish, A Long Way Gone: Memoirs of a Boy Soldier by Ishmael Beah and asked if I could read with him to help him finish as he was about 50 pages from the end.  As I had read only a portion of the book at the beginning and nothing in the middle, I figured Id be reading it simply to help him through it, and not to necessarily being fully engaged in the book.  I knew the basics of the plot, heard the author on a variety of interviews and I figured it would be just some mellow time reading.  The two of us pored over the book, with my student asking various questions for clarification along the way.  Suddenly I was hooked.   I wanted to read the book.  About 10 pages before the end, our time together was over and he stood up and slammed the book.

"Wait.  Ill let you finish.  Come on.  Lets just finish," I said.

"Nope," he replied with finality.

"Come on!  Ill help you finish it!  Lets read!"

"Nope."

"Why wont you just finish here?  I want you to finish here."

"Dont worry.  Im going to finish it at home.  Im stopping the book now so YOU will want to read it.  Go get it at the library."

Huh?  What?  My reluctant reader student is convincing ME to read a book?  Yes.  Yes he is.  And in this moment, I know that he is changed.  He has changed his perception about himself as a reader - he can actually ENJOY a book.  He doesnt enjoy all of them, nor do I expect him to, but this book he enjoyed - enjoyed enough that he wants ME to read it.  And Ill be picking one up at my library at his request.

Now - Ill get a nerdy here and ask that you consider the amazing educational researcher Dr. Stephen Krashens work on the power of the library.  Its a great short video on youtube, and you wont be sorry you watched.  Youll be grateful for your local librarian, thankful your childs school has one, and if not either of those cases, youll be outraged that your town and your school doesnt have one.  I went to Childrens school librarian and local childrens public librarian last week and hugged gratefully each one of them.  Libraries are a gift and something we take for granted, but we shouldnt.  Go, check out 50 books (it raises circulation counts which is a good thing) and sit amidst a pile of books and be transported elsewhere.

In addition to books, this lentil soup transports me somewhere else as well.  Although Im in overly-sunny California, Id rather be curled up by a fire enjoying this soup and a good book.  I want to be locked in so that I dont have to go anywhere and can sit, instead, mulling over the written word and a bowl of this hearty thing.  I use the kale stems leftover from my kale salad  and I think its a great and healthy addition to this bowl of yumminess.  It requires a little bit of patience to build up the flavors and the base of the soup, but the end result, so worth it.  Just like a great book.

Sausage Lentil Soup
4 quarts of soup

Ingredients
1 pound French green lentils (I like Trader Joe’s green lentils)
1/4 cup olive oil
3 large diced onions
3 cups chopped kale stems (if you have available - I always make this after I’ve made my kale salad, so there are stems)
8 cloves of garlic, finely chopped
1 tablespoon kosher salt
1 ½  teaspoons freshly ground black pepper
1 tablespoon minced fresh thyme leaves OR 2 tablespoons dried thyme
1 teaspoon ground cumin
3 cups medium diced celery (8 stalks)
3 cups medium diced carrots (4 to 6 carrots)
½ cup red wine
3 quarts chicken stock
?  cup tomato paste
12 to 16 oz  turkey kielbasa, cut in 1/2 lengthwise and sliced 1/3-inch thick

Method
In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.

In a large stockpot over medium heat, heat the olive oil and saute the onions, kale stems, garlic, salt, pepper, thyme, and cumin for 20 minutes, or until the vegetables are translucent and tender.

Add celery and carrots and saute for another 10 minutes. Add red wine and continue to cook for 5 minutes.
Add the chicken stock, tomato paste, and drained lentils, cover, and bring to a boil. Reduce the heat and simmer uncovered for 1 hour, or until the lentils are cooked through and tender. Check the seasonings. Add the kielbasa and simmer until the kielbasa is hot.

Printable recipe

There is power in books and power in this soup.

And if youre inspired to read a book that one of my most reluctant readers read and enjoyed, check this one out.

Read More..

Balsamic Honey Barbecue Wings Reasons why summer is so great

As I am now in week 3 of official summer break, I find myself enjoying things I never thought I would have said a few years back.  Im compiling them in a short list for my own personal amusement.

Top 10 Reasons Why Summer Break Is Great

10.  No more dropping kids off at three different times to different locations.

9.  No packing of lunches.

8.  Later wake-ups (for both Children and ME)

7.  Fewer layers to wear, to organize and to take off

6.  Fewer work hours

5.  Better lighting for better pictures for food blog

4.  Fewer activities for Children

3.  More hours to get Children involved in the maintenance of the house and to get them to throw away their own junk

2. More leisurely bathroom time, since Im not rushing somewhere else

1.  No more homework for me to stress over, get over, make sure its over each week.

You got that right.  Its the lack of homework from school that just gets me excited.  Children can do their activity, sit down and do their extra math sheets with me, and play and we dont stress about homework. I dont check their homework, confirm their homework and sign off on their homework.  Its the most liberating feeling ever.

The other thing that makes me happy is food that Children gobble down.  Meals are more leisurely as were not in a rush to go to the next activity, and instead we have more time to lick our fingers and enjoy our food.  This chicken dish made the kids happy as they love anything with a sauce and the chicken was a little bit crispy and wonderful.

Balsamic Honey Barbecue Sauce Wings
Serves 4

Ingredients
2 lbs Chicken wings, separated into wings and drummettes, tips discarded

Barbecue sauce
½ cup balsamic vinegar
½ cup tomato ketchup
¼ cup honey
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard

Method
In a saucepan, mix together balsamic vinegar, tomato ketchup, honey, Worcestershire sauce and Dijon mustard. Stir until mixture is incorporated and smooth. Simmer over medium heat until reduced by a ? about 15 minutes. Once mixture has reduced, set aside.

Preheat oven to 400. Line roasting pan with foil and if you have it available, use a roasting rack on the inside of the pan. This allows more fat to render off of the wing and a crispier exterior. Lay wings neatly on rack and drizzle olive oil over the wing, and season with salt and pepper.

Bake for 20 minutes, and then turn wings over and cook for an additional 20 minutes. Once wings have cooked, then brush barbecue sauce all over one side of wing. Cook for an additional 5 minutes, turn over, brush more barbecue sauce and cook for another 5 minutes.

Serve warm.

Printable recipe

To the great days of summer

Read More..

Why I Decided To Do This

Today I began Day 1 of the fast-track meal plan to slim down QUICK.  I am not a promoter of the book, I am just a 24 year-old girl who desperately cant wait to wear a bikini and feel beautiful jumping off a boat into the middle of the blue summer ocean.  Also, my cousins wedding is happening on April 26th in California and I would really like to wear a dress (I havent worn a dress without sleeves since prom).  I am very active (I work out 4-6 times a week), but still considered overweight and dont binge eat, so I thought I would give this a shot and find out if it works.

So what is the Super Shred Diet?  According to USA Today: 

In Super Shred: The Big Results Diet, Ian Smith outlines a short-term, rapid weight-loss plan that he says can result in losing 20 pounds in four weeks. He has dieters follow a specific four-week eating plan, including some days where the calorie count is about 1,600, and other days where it is 900. (The average caloric intake for women is about 1,800 a day; for men, 2,500, according to government statistics). Smiths plan includes specific grocery lists and meal plans. He recommends doing about 40 minutes or more of high-intensity interval aerobic exercise a day.

It is very strict - you must eat at specific times and have specific foods with specific amounts of calories.  Any minor slip up and you will have to repeat that day over again.  I am determined to win - to be on point the entire four weeks, and to discipline myself.

The entire point of doing this is not only to lose weight, but to relearn discipline and change and challenge my body.  I realized today that the entire days meal plan amounts to how much I eat in one or two sittings.  This 4 weeks will be a long lesson in portion control and strong mental will power.

So here are my Stats:

Age: 24 years old

Sex: Female

Weight: 171

Height: 56

BMI: 27%

Body Fat: 30%

Medical History: Hypothyroidism (Low Thyroid Disease), Psoriasis, Psoriatic Arthritis

Low thyroids are contributed to weight gain and difficulty in losing weight, so I want to see how this works in combination with the diet.  I am given medicine to regulate my disease.

On to todays meals.

Woke up- 11am

Meal 1- 11:30; 2 egg whites and a half cup of cantaloupe.

Snack 1 - 1pm; half cup of cherry tomatos

Snack 2- 2:30; Fiber one 90 calorie lemon bar [book suggested blueberries w a tsp of whipped cream or a 100 calorie snack)

Meal 2- 3:30; vanilla protein shake at 200 calories

Meal 3- 6:30; 4 cups of garden salad with carrots

8pm- 45 minutes of cardio

Meal 4 -9:30; 5oz of salmon (the size of a deck of cards) and 2 servings spinach

Around Meal 2 I began to get a bit dizzy.  My body isnt adjusted to the decrease yet.  After some water and time, the dizziness passed.  The Fiber One bar was great because it had a soft and crunchy texture and a bit of sugar.  I can tell texture is going to be a big deal over the next four weeks; with less food going in my mouth, its the little things about each bite that will matter.

Let me know if you are doing this diet too and your thoughts, questions, and advice!  

Looking forward to our transformations!  Pictures and measurements to come.

Read More..