Crack-a-lackin

This week in our neighborhood co-op my mom came home with a coconut. Yup. Full on coconut. So of course I started googling to figure out how to crack it open. After some research, I decided to share with you how it went for me. It was much easier than anticipated, but also fun. I felt like I was in Hawaii. For about 2 seconds.

To make the whole process go a bit smoother, the first step is to bake the coconut for 15 minutes at 350 degrees. This starts the process of separating the flesh from the outside shell.

After it is done baking, put it on a sturdy cutting board and get out a hammer and a screw driver. Find the 3 circles. Of the three circles, 2 have a ridge which is called the eyebrow (circled in red) and one doesn’t, called the nose (blue). You want to drill a hole completely through the nose of the coconut and then drill a hole through one of the other circles.

From there, grab a cup and empty the coconut water. This is not milk…you have to make milk from the water.

After that, hold the coconut in your hand with the 3 holes on one side and the other end on the other side. Then with your hammer, hammer down the center as you turn the coconut in your hand. It will start to separate the shell from the inside.

At this point I just went hammer crazy and the whole thing started cracking to open up to the coconut meat.

From here you can find other ways to use your coconut, such as shredding it, blending it, making milk or oil, or pretty much anything. I have a recipe for you on Wednesday!

~Have you ever cracked and used a coconut?

How To: Lacing Your Shoes

How you lace your running and exercise shoes, although it may not seems so, is quite important. While working out, especially while running, your feet swell. It is a natural thing that comes from putting extra pressure and force over a prolonged period of time on your feet. Your feet are strong enough to take that force IF they have room to swell and move. That is why one important part of buying shoes for running/working out is to buy a 1/2 –1 size larger than normal, depending on the shoe brand.

When lacing these shoes of yours, there is a special technique that I learned when I got my first fitted pair. (Which I definitely recommend going to a store where they can watch you run when you buy your first pair.)

The key is to leave the toe box (widest part of your shoe) able to expand with your foot. Thread laces through the first set of eyelets and then straight up each side without criss-crossing at all. Continue this way for two or three holes. Once you've passed the forefoot, begin criss-crossing and finish lacing as normal.See how the laces don’t cross til the middle of the shoe?

Then at the end, make a loop with the lace and pull through to tighten. You can do sort of a shimmy with the laces to tighten before tying. This prevents too tight of tying.

I attempted to make a video out of this…but lets just say the pictures worked out better.

By the way…there is also a correct and incorrect way to TIE your shoe. Who knew? Not me, until I saw this video on RunnersWorld.com the other day.

Homemade Granola: How To

I love granola. There is something about the chunks and the nutty-ness and the oats that make my taste buds scream for happiness. Yes, scream. The thing is, like most stuff bought from a box, the store granola can often have tons of added sugar that isn’t even necessary! The great news is that since making homemade granola is so simple, you don’t have to worry about those funny sounding ingredients and added sugar. And even better, granola can be totally personalized!
Here is a basic “how-to” in making your own granola:
1. start with a base…I always use 2 cups of rolled oats but if you have another idea go for it!

2. add some bulk…this is the fun part! I usually add 3-4 other “bulk” ingredients to the oats for some variety and texture. Ideas?
- 1 c. quinoa (raw)
- 1 c. slivered almonds, sunflower seeds, peanuts, or other nut/seed
- 1/2 c. raisins or dried cranberries (just the fruit, watch out for added sugar with those!)
- 1/4 c. chia seeds
- 1/2 c. dark chocolate chips
- 1/2 c. shredded coconut (again, watch the added sugar!)


3. Add some flavor! My favorites are:
- 1 t. cinnamon
- 1/2 t. salt
- 1 T. vanilla
- 1 t. pumpkin pie spice

4. Add some sweetness and good fats:
- 1/4 c. maple syrup, honey, or agave
- 1/3 c. coconut oil or almond butter

5. Mix the dry ingredients together, then add the “sweetness and fat” in with about 1/4 c. water. Spread out onto a lined or sprayed cookie sheet. Bake at 225 degrees for 60 minutes, stirring a bit half way through. Once it is done, let it sit for 10-15 minutes to get nice and crunchy.
6. EAT UP!
~What are your favorite ingredients in granola?