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How to Make Sourdough Bread at Home (Step by Step)

7/30/2017

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How to Make Sourdough Bread at Home (Step by Step)

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Finally – bread!

And not just any bread. Bread made only using flour, salt and water. Bread that will wow your family and your friends and sustain your bellies very nicely. Now, I want to say up front that there is definitely a learning curve involved here. I, too, have had many flops (so many that I actually gave up!) before getting this to work for me. But…if you have patience and stay dedicated, I promise you can create delicious rustic sourdough at home. 

First – my story:

Most of you know, I went to culinary school for pastries and bread back in 2008. After graduating, I went on to work at a bakery (oh those early – and I mean EARLY – morning shifts!) for a time before blogging took wing and I made this my business from home. During that time, though, I didn’t really make sourdough like this. At school and in the bakery, we used fresh yeast for all baked goods so that’s what I have experience with. It wasn’t until 2010 when my parents gave me the Tartine Bread book for Christmas did I become interested in sourdough. And by “interested”, I mean I read the book cover to cover and dedicated myself for about a month to creating my own rustic bread at home. Guess what? It flopped every.darn.time. Eventually, I got very frustrated (and busy with other recipe projects!) so I gave up, shelved my Tartine book and moved on. Looking back, I now know exactly what I was doing wrong, which was keeping my starter and leaven in the fridge and not doing a long enough rise. Keeping your dough in the fridge works for many but it didn’t work for me.

Oh, and by the way?

That’s rule number one here: what I say and what works for me might very well not work for you.

I’m sorry for that frustrating news! I am going to tell you guys exactly what I do and what works very well for me. I encourage you to try it but then tweak it and make it your own. All ovens are different and since we’re working with wild yeast here, a lot also depends on the temperature of your kitchen. 

So back to my story. We moved to Berkeley this past winter and my first friend here just happened to be an incredible bread baker. She used the Tartine method and the first time we went over to their house for dinner, she totally wowed me with this INCREDIBLE loaf of cranberry walnut bread warm from the oven. I begged her for her secrets and she happily gave me a little bit of her starter (along with her wonderful typed out directions and photos!). So, with starter in hand, I got to work. This was at the very beginning of May. It’s now just about August and I’ve been baking bread every other day since!

My family goes through a TON of bread. We eat toast with salted butter and fragrant, runny honey every morning for breakfast and what’s dinner without rustic sourdough on the side? Ah, bread. I love you so much. Baking has become a lifestyle for me and – dare I say without sounding overly cheesy – reawakened the passion for baking that originally drew me to attend culinary school almost ten years ago. Once you try this bread, you will never be happy with any other grocery store packaged

bread again forever. Truth.

Okay, you’re all probably like okay jenna, enough with the sappy stuff – let’s get to the point. 

So here we go. 

My “method” is based on the Tartine Bread method but varies a little bit. I’ve just tweaked things here or there and found what works best for us and I urge you to do the same. First of all, here are the tools I recommend for the project:

Digital Scale

Banneton

Lame

Bench Scraper

So you want to make bread? First — make your starter. 

Fill a small bowl halfway with warm water. Add a big handful of flour (I use all purpose flour). Mix this together — the batter should be thick and have no lumps. Cover the bowl and place on the counter (away from the sun) for 2-3 days. 

A few days later, your starter should be bubbly and might have a crust on top. Pull the crust back and do the first feeding.

To feed your starter — throw away about 80%. Add 1/4 cup water and 1/4 cup flour to the bowl and mix well. Do this every day around the same time for 3-4 days before you move on to actually baking bread. You want to make sure your starter is rising and falling before you use it to bake. 

The night before you plan to bake, make your leaven. (Note that this recipe yields 1 loaf)

Right before bed, the night before you plan to bake your bread, take 2 spoonfuls of your starter out and put in a different clear bowl. Add 1 cup flour and 1 cup water. Mix well, cover with plastic wrap and leave on the counter while you sleep. 

When you wake up, your leaven should look very bubbly, light and might even be frothy. Place a large bowl on a scale and measure out 100 grams of the leaven. Save the remaining leaven because that is your “new” starter. 

Add 350 grams warm water (about 77-80 degrees but I never temp it) to the bowl and, using your hands, swirl the leaven around so that it dissolves in the water.

Add 500 grams all purpose flour and, using your hands again, mix everything very well so that no there are no dry spots. Cover with plastic wrap and let this sit for 30 minutes.

After 30 minutes, measure out 12 grams of kosher salt in a small container. I use a ramekin. Add 25 grams warm water and mix till the salt dissolves. Pour this salty water over your dough and work it in with your hands until you have a smooth dough. Place your plastic wrap back on. Your dough is made.

Leave this dough on the counter for 5 1/2 hours. Every half an hour (when you’re home) remove the plastic wrap and stretch out the dough on top of itself. To do this, just pull each side of the dough ball up and over itself. Then put the plastic wrap back on. I’m not religious about this and I don’t stay home all day to make sure all the turns are done. I just do the turns when I am home and don’t worry about it when I’m gone. 

After 5 1/2 hours, place the dough on a floured surface and shape into a ball. Cover with the plastic wrap again and let it sit for 20 minutes. This is the bench rest.

After the bench rest, gently flip your dough ball over (it will have spread out slightly and be sticky – not to worry). Fold the top third of the dough down into the middle and the bottom third up —- like a book. Fold the side in then flip the dough over again and shape into a ball. Place this ball into a bowl (seam side up) you have lined with a (very) heavily floured dishcloth or, what I use, a banneton basket that has flour in it. For flour here, I use a 50/50 blend of all purpose and rice flour. Cover your bowl or basket and let this sit for 2 – 2 1/2 hours. 

You’re finally ready to bake!

Preheat your oven to 500 degrees and place a dutch oven (top and bottom) in. I used to use a Lodge (which I preferred) but am currently using a Le Creuset. It doesn’t really matter — any dutch oven is fine. 

When the oven is ready, remove your HOT dutch oven VERY CAREFULLY. Place the dough ball inside (this takes practice and, probably at first, a ton of flour) seam side down. Use a knife or lame to score the top of the dough three times then quickly and carefully place the top on the dutch oven and put in the oven. Immediately lower your temperature to 475 and set your timer for 24 minutes.

When your timer goes off, carefully remove the dutch oven lid as fast as you can without burning yourself and close the oven again. Set your timer again for 24 more minutes.

When timer goes off, remove bread and let cool. “They” say to wait at least an hour – or preferably four – before slicing but who can really wait that long? Try to wait as long as you can though because it

‘s much easier to slice when cool and will stay fresher longer if you wait.

Some notes:

My method is different than Tartine’s because I have had way more success using all all purpose flour instead of the 50/50 whole wheat and all purpose blend that the book recommends. 

I buy my flour in bulk at Costco because I save SO much money that way.

My kitchen temperature varies, but I would say it’s usually around 72 degrees.

You MUST have a digital food scale. 

To make the hazelnut currant bread I always show on Insta-Stories, just add 1.5 cups toasted chopped hazelnuts and 1 cup currants to your dough after you make the first turn – about an hour into the first rise. 

Now that I have a hang of this, I can bake bread even on my busiest days. It really requires such little work once you get the hang of things. I just start my dough at 6:30 when I get up, place on the

counter for the bench rest immediately when I get home from picking up Grayson from school at 1pm and I bake right after the kids wake up from their nap at 3:15ish. The bread is always still warm for dinner that way. ?

Leftover COOLED bread will keep for 5-6 days in a ziploc bag. 

So there you have it! 

With a little time, practice and patience, you, too, can create absolutely delicious bread at home. ? 

Homemade Sourdough

Course: Side Dish

Servings: 1 loaf

Ingredients

for leaven:

  • 2 tbsp starter
  • 1 cup flour
  • 1 cup water

for dough:

  • 100 grams leaven
  • 350 grams warm water
  • 500 grams flour
  • 12 grams kosher salt
  • 24 grams water

Instructions

  1. The night before you plan to bake, make your leaven by mixing together 2 tbsp starter with 1 cup flour and 1 cup water. Cover and let sit at room temperature overnight (6-8 hours).

  2. In the morning, weigh out 100 grams of the leaven. Mix with the 350 grams warm water until all leaven has been dissolved. Add 500 grams flour and mix with your hands until no dry spots are there.

  3. Cover and let dough rest for about half an hour.

  4. Mix together the 12 grams salt with 24 grams water. Pour this over the dough and mix well to incorporate. Cover the bowl.

  5. Every 30 minutes (that you're around), "turn" the bread by lifting and stretching the bottoms of each side up and over on top of itself. 

  6. Let dough rise (bulk fermentation) for about 5.5-6 hours. Then, place dough on a floured countertop. Gently shape into a ball and cover with plastic wrap. Let rest for about 20 minutes.

  7. Shape dough by flipping it over and folding the top and bottom thirds into the middle, and the sides in as well ---- sort of like a book. Flip the dough back over and shape into a ball. Extra flour is fine here. For this step, I use a blend of rice flour and regular flour.

  8. Place dough ball into a banneton proofing basket (that has been thoroughly floured!!) or a floured dishcloth set inside a bowl. Cover and let rise for about 2 hours.

  9. When you're ready to bake, preheat oven to 500 degrees. Place a dutch oven inside the oven to heat up. Carefully remove the dutch oven once hot and flip your dough inside (this takes a bit of practice but I know you can get it!). Score the top of the dough 3 times with a lame or knife. Immediately place hot cover on the dutch oven and lower oven temperature to 475. 

    Bake for 24 minutes. After 24 minutes, remove the cover and continue baking for another 24 minutes. 


  10. Let bread cool thoroughly propped up before slicing. At least an hour.

Recipe Notes

You'll never want "normal bread" ever again. Don't give up!!!!

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July 30, 2017 at 06:52PM
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Mexican Street Corn Salad

7/26/2017

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Mexican Street Corn Salad

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YOU GUYS.

This salad. I hate to toot my own horn, but it’s definitely one of my top ten favorite recipes ever on this blog. It’s so addicting and delicious — try one bite and you will see what I mean. 

We love Mexican street corn and always order some when that food truck rolls around. It’s a combination of ingredients and flavors that, honestly, I wasn’t so sure about before I tried it. But…one bite left me hopelessly hooked and this salad combines all of my favorite parts of the corn without the messy fingers. ?

I added a bite more spice here than I normally do these days because there’s no way I was saving any for kids. ? If you don’t care for spice or if you plan on feeding your kiddos this, just leave out the pepper and ground chipotle. It will still be delicious! 

This is THE perfect dish to bring to a summer potluck and it pairs well with….just about anything. I made you guys a little video and I hope you enjoy! If you don’t want to grill the corn, that is fine. The corn is so sweet right now, you could seriously just make this with raw corn! I call for feta cheese instead of traditional cojita here because sometimes cojita can be hard to find. If you can get your hands on some though, by all means use it! Feta tastes just fine though. 

Mexican Street Corn Salad

Course: Side Dish

Cuisine: Mexican

Servings: 4 servings

Ingredients

  • 5 ears corn shucked
  • 1/2 cup crumbled feta cheese
  • 1 bunch cilantro roughly chopped
  • 1/2 whole jalapeno seeded and chopped

for dressing:

  • 2 tbsp lime juice
  • 1/4 cup sour cream
  • 1/4 tsp cumin
  • 1/4 tsp ground chipotle pepper
  • pinch of kosher salt

Instructions

  1. Grill the corn and let cool. Remove kernels from the cob with a knife and place in a large bowl.

  2. Add the feta, cilantro and jalapeno pepper to the bowl. Toss.

  3. Make the dressing by whisking together the lime juice, sour cream, spices and salt. Pour over salad and toss well.

Recipe Notes

This salad can be made the night before you plan to serve it, covered in the fridge.

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July 26, 2017 at 09:12PM
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Bobby Flay's Greek fish taco bowl with crispy chickpeas

7/25/2017

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Bobby Flay's Greek fish taco bowl with crispy chickpeas

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Greek Fish Taco Bowl

Grilled fish is a healthy barbecue go-to: It's a lean source of muscle-building proteins. But it's easy to get in the routine of slapping some salmon on the BBQ and calling it a day.

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That's why we enlisted legendary chef Bobby Flay to shake up the traditional grilled fish dish. Here's his Greek fish taco bowl. Its Greek yogurt-based ranch sauce and crispy chickpeas are exactly what your tastebuds have been missing. 

Calories per serving: 884 calories, 59g protein, 19g carbs, 64g fat

8
Ingredients 
For the dill ranch:
1⁄2 cup mayonnaise
1⁄2 cup Greek yogurt
2 tbsp buttermilk
1 garlic clove, finely chopped to a paste
2 tsp dill pickle juice
1⁄2 tsp Dijon mustard
3⁄4 tsp sugar
1⁄2 tsp kosher salt
1/8 tsp black pepper
1⁄4 cup chopped dill
For the slaw:
1 head romaine lettuce, shredded
2 green onions, thinly sliced
2 tbsp olive oil
2 tbsp lemon juice
Salt and pepper
For the Greek fish:
Juice of 1 lemon
1⁄4 cup olive oil
2 tsp dried oregano
11⁄2 lbs fresh halibut
Salt and pepper
For the chickpeas:
2 tbsp canola oil
1 (151⁄2 oz) can chickpeas, rinsed
Salt and pepper
How to make it 

Make ranch: Whisk together all ingredients. Cover and chill at least 30 minutes.

Make slaw: Toss together all ingredients in a large bowl.

Prep fish: Whisk together lemon juice, olive oil, and oregano in a baking dish. Add fish and turn to coat. Cover and refrigerate for 30 minutes.

Cook chickpeas: Heat oil in a sauté pan on grates of a grill set to high. Add chickpeas and cook until crispy, stirring constantly. Season with salt and pepper.

Cook fish: Season top of fish with salt and pepper, place on grill, salt-side down, and cook until golden brown and slightly charred, about 4 minutes. Carefully turn over with a spatula and repeat, cooking until fish flakes easily.

To serve, put 4 to 5 oz of fish over slaw, drizzle with the dill ranch, and top with crispy chickpeas. If desired, garnish with chopped dill and thinly sliced green onion.

High-protein recipes
Cook Time: 
15
Prep Time: 
30




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July 25, 2017 at 09:29PM
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Here's why you shouldn't eat a ton of sugar with protein-rich meals

7/25/2017

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Here's why you shouldn't eat a ton of sugar with protein-rich meals

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Any fit guy can distinguish between healthy foods and not-so-healthy foods. But what happens when you combine healthy and unhealthy—could the negative effects outweigh the positive ones?

That was the question posed by a new study published in the journal BMC Nutrition. In the study, researchers found out what happens when you mix something sugary with a protein-rich meal. The results are, shall we say, fattening.

Researchers rounded up 27 young adults of a healthy weight, and put them in two 24-hour studies—one where they were fed two 15% protein meals after a fast over the previous night, and the other with two 30% meals after the overnight fast. Each 500-calorie meal had 17g of fat, and one of the meals on each day was paired with a sugar-sweetened drink. Study subjects were housed in room calorimeter, a chamber that measures activity, oxygen, carbon dioxide, temp, and pressure to figure out energy expenditure and nutrient processing by the body.

[RELATED1]

The results showed that the meals with the sugary drink lowered fat oxidation (a process essential for breaking down fat), by 8%—with the 15% protein meal it decreased by about 7g, and with the 30% meal, about 13g. “We were surprised by the impact that the sugar-sweetened drinks had on metabolism when they were paired with higher-protein meals,” said study lead Shanon Casperson, Ph.D., research biologist at the USDA-Agricultural Research Service Grand Forks Human Nutrition Research Center. “This combination also increased study subjects' desire to eat savory and salty foods for four hours after eating.”

The study suggests that pairing a sugary drink—like fruit juice, soda, or the myriad beverages out there now with sugar added—with food can influence both the intake and the expenditure side of the energy balance equation. “On the intake side, the additional energy from the drink did not make people feel more sated,” said Casperson. “On the expenditure side, the additional calories were not expended and fat oxidation was reduced. The results provide further insight into the potential role of sugar-sweetened drinks—the largest single source of sugar in the American diet—in weight gain and obesity."

Worried about your metabolism? Here's how to increase yours.

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Weight gain




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July 25, 2017 at 09:29PM
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The top 20 women to watch at the 2017 CrossFit Games

7/25/2017

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The top 20 women to watch at the 2017 CrossFit Games

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Katrin Davidsdottir

The barbells are loaded, the rowing machines are ready, and the weight vests are prepared in Madison, WI. Now, all that stands between the women of the 2017 CrossFit Games and the title of Fittest on Earth are 15 of the most grueling WODs imaginable.

Of course, there’s no denying that all 40 women who walk into the Alliant Energy Center on August 3 possess extraordinary power, strength, and stamina. But who among them will emerge victorious?

[RELATED1]

In preparation for the CrossFit Games from August 3–6, we’ve prepared a guide of the 20 strongest female competitors—starting with last year’s champion and progressing in a seeded order according to their Regionals finishes if they had all competed in one division.

The top 20 women to watch at the 2017 CrossFit Games
1 of 20
Katrin Davidsdottir

1. Katrin Davidsdottir

Davidsdottir has been the Fittest Woman on Earth for the past two years. (Check out our interview with her after last year’s win.) At this year’s Regionals, she narrowly missed first place—but that’s still fairly impressive considering that she didn’t qualify for the Games at all in 2014. Davidsdottir has said the ’14 failure pushed her to train even harder, which ultimately allowed her to take the crown in 2015 and 2016—so expect a spectacular performance from the Icelander, who will be looking to three-peat.

Sara Sigmundsdottir
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2. Sara Sigmundsdottir 

This year, if all the athletes at the eight Regionals had been competing in the same room, Sigmundsdottir would’ve taken first. Currently the third-fittest woman on Earth, she’s been the frontrunner in the past two Games, only to lose the title at the very end to Davidsdottir. An avid lover of pizza, Sigmundsdottir is nonetheless a top contender.

Kristin Holte
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3. Kristin Holte

Like Davidsdottir and Sigmundsdottir (both Icelandic), Holte is Scandinavian (Norwegian, specifically), and she won the European Regional a few weeks ago. An ex-gymnast, she’s especially powerful on the rings and doing handstands. This appearance at the Games will be her fourth. IG: here.

Samantha Briggs
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4. Samantha Briggs

At the 2013 Games, which Briggs ultimately won, the second event was a half-marathon row (21,097 meters). The famously indomitable Briton not only won first by 85 seconds, but she also had 500-meter split times of 2:04 for almost the entire 87 minutes she rowed, helping her earn the nickname “The Engine.”

Kara Webb
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5. Kara Webb

This year, the powerhouse Australian is making her sixth appearance at the Games, and shows no signs of slowing down. A month ago, Webb split jerked 286lbs after a full workout of running, kettle bell swings, and pullups. With her best performance being fifth, she’s certainly a contender for the podium.

Jamie Greene
CrossFit, Inc. All rights reserved

6. Jamie Greene

Originally from New Zealand, Greene now lives and coaches in Abu Dhabi. In 2015, she won the Open but decided to go to the Games as part of a team, which she also did the following year. A former gymnast and rugby player, she’s a big fan of Beast Mode.

Cassidy Lance McWherther
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7. Cassidy Lance-McWherter

Lance-McWherter is the first American on the list. After three consecutive Games appearances from 2013–2015, she barely missed qualifying last year (but was part of the demo team, the group of athletes who help test the workouts). After a short break from the sport, the CrossFit pillar (she owns a box in Florida with her wife) is ready to compete again.

Tennil Reed Beuerlein
CrossFit, Inc. All rights reserved

8. Tennil Reed-Beuerlein

Reed-Beuerlein won her Regional by overtaking eight-time CrossFit Games veteran Camille Leblanc-Bazinet in the end—and if she can power past Leblanc-Bazinet, then she can power past anyone in the Games. Unlike every other woman on our list, Reed-Beuerlein is unaffiliated, meaning she doesn’t train out of one specific gym—but that doesn’t make her any less dangerous.

Annie Thorisdottir
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9. Annie Thorisdottir 

“Iceland Annie” won the Games in 2011 and 2012, took second in 2014, withdrew because of heat stroke in 2015, and took 13th last year. She enjoys 20- to 30-minute “chipper” workouts with heavy barbell movements—and as a former winner, she undoubtedly has the mental endurance to tough out all 15 events in the Games.

Tia Clair Toomey
CrossFit, Inc. All rights reserved

10. Tia-Clair Toomey 

It’s safe to say that Toomey had the most epic 2016 of anyone on our list. After taking a silver medal at the CrossFit Games, she competed in Olympic lifting for Australia’s team in Rio. Though she didn’t make the podium there, anyone good enough to make an Olympic weightlifting team will likely dominate the barbell events among the more generalist CrossFit crowd. If she’s improved her performance in the other events, there’s no limit to how well Toomey could do in 2017.

Camille Leblanc Bazinet
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11. Camille Leblanc-Bazinet

Though she’s 5’2” and 130lbs, Leblanc-Bazinet is a savage competitor. The Canadian sparkplug won the 2014 Games and took 13th in 2015 despite being infamously no-repped three times on a snatch ladder. She easily crushed one of our editors in a workout a few years back, and she’ll be looking to do the same in Madison.

Carol Ann Reason Thibault
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12. Carol-Ann Reason-Thibault

In the 2013 Open, Reason-Thibault finished 647th in the world. Last year, she finished 14th at the Games, a meteoric improvement that she attributes to working on her gymnastics (handstand pushups are now her favorite exercise). With a deadlift max of 400lbs and a 300-lb squat, she’s certainly ready for the barbell events.

Kari Pearce
CrossFit, Inc. All rights reserved

13. Kari Pearce

Pearce made it to the Games in 2015, the first year she started CrossFit, and in 2016 she returned and took fifth. Also a former competitive gymnast—she’s 5’3”, 139lbs—Pearce practices visualization before she steps onto the competition floor (and can also still throw a decent backflip).

Kristi Eramo
CrossFit, Inc. All rights reserved

14. Kristi Eramo

Eramo had the best rookie performance of anyone at the Games last year: fifth place. A former endurance athlete and professional swimmer, she can do Grace (30 clean and jerks as fast as possible) in 1:47. She also introduced CrossFit to her mother, who took 10th in the Masters division of the Games last year.

Emily Bridgers
CrossFit, Inc. All rights reserved

15. Emily Bridgers

Another former competitive gymnast, Bridgers can easily ascend and descend a pegboard, and crank out deficit handstand pushups—all with a weight vest on. With a 180-lb snatch max under her belt and four consecutive top-two finishes at Regionals, she’s another strong contender. IG: here.

Thuridur Erla Helgadottir
CrossFit, Inc. All rights reserved

16. Thuridur Erla Helgadottir

Another Icelander on the list, Helgadottir explains the country’s dominance in the sport by saying, “We all start very young in competitive sports, and Icelanders are very competitive by nature.” This will be her fourth appearance at the Games, and, in true Icelandic fashion, she hopes to crush her countrywomen. (Politely, of course.)

Carleen Matthews
CrossFit, Inc. All rights reserved

17. Carleen Mathews

This will be the third individual appearance for Mathews, who’s outspoken about how CrossFit helped her overcome her substance dependence. To prepare for the unknown, Mathews has, among other things, done burpees while dodging soccer balls.

Chyna Cho
CrossFit, Inc. All rights reserved

18. Chyna Cho

Cho takes full advantage of being a CrossFit athlete in northern California: she paddleboards, plays in the surf, and flips into the water. This will be her fourth appearance at the Games, with her best performance being 17th.

Kirsten Pedri
CrossFit, Inc. All rights reserved

19. Kirsten Pedri

Pedri took second in the competitive California Regional and owns CrossFit Davis, where she coaches her grandma on the speed ladder and with barbell movements. With a 225-lb clean and jerk, though, she’s certainly stronger than Grandma Betty and capable of taking the podium.

Stacie Tovar
CrossFit, Inc. All rights reserved

20. Stacie Tovar

Tovar has qualified for the Games a stunning eight times and can snatch 192lbs, clean and jerk 235lbs, and back squat 310lbs. She took third in the Central Regional, and has finished as high as 11th.

20 photos
CrossFit




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July 25, 2017 at 09:29PM
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The worst sports for your knees according to science

7/25/2017

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The worst sports for your knees, according to science

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Weightlifter competing at the Rio 2016 Olympic Games in Rio de Janeiro

Running gets a bad rap for obliterating your knees.

To be fair, research has proven (on more than one occasion) that pounding the pavement can actually help reduce knee inflammation and osteoarthritis, as long as you use simple form tweaks like leaning forward and taking shorter strides. But even if you're a professional runner with impeccable form, you might not be able to prevent the damage from all that impact, according to new research published in the Journal of Athletic Training.

And runners aren't the only athletes who risk knee issues.

[RELATED1]

Elite-level athletes who play soccer, run long distance, compete in Olympic weightlifting, or wrestle are 3-7 times more likely to suffer from osteoarthritis in their knees than comparably elite basketball players, boxers, or track and field athletes, researchers found.

In the study, researchers conducted a systematic review of six databases, analyzing the link between sport and osteoarthritis among nearly 3,800 athletes. In general, about 45% of athletes suffer knee osteoarthritis—but that risk increases to 57% among athletes with knee injuries, and rises to 61% among former athletes who become obese, the researchers say. The osteoarthritis risk is correlated with a sport's intensity, the researchers say—sports like running and weightlifting place higher demands on knee joints, while soccer and wrestling often involve knee twisting under stress.

[RELATED2]

To be fair, this study was conducted in elite athletes. If you're an average weekend warrior trying to build more muscle, your knees aren't likely going to suffer under the extraordinary weight an Olympic weightlifter is trying to explosively drop under. And if you're a recreational runner, your knees aren't going to be under the level of strain that professional marathoners or ultramarathoners put on their legs.

[PQ]

Another caveat: The researchers couldn't garner data on a large group of female athletes, nor did they reference men and women playing sports at a non-elite level—so these findings aren't all-encompassing.

However, if you do compete in any of the above high-risk sports, the researchers recommend working on preventative exercises to lower your odds of injury. If you notice that your knees crack and pop or become painful during exercise, work on foam rolling regularly, improving quad and hamstring flexibility, adding more extensive warmups, and strengthening the stabilizing muscles around your joints.

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Injuries and recovery




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July 25, 2017 at 09:29PM
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15 sickest moments from the 2017 Red Bull Cliff Diving World Series in Italy

7/25/2017

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15 sickest moments from the 2017 Red Bull Cliff Diving World Series in Italy

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Brittany Smith Today
Red Bull Cliff Jump 2017

A dramatic, breathtaking backdrop for an equally dramatic and breathtaking sport, the Red Bull Cliff Diving World Series continued on July 22 in Polignano a Mare, Italy. So far, professional divers have taken the plunge in Inis Mór, Ireland and São Miguel, Azores, Portugal. But the third stop in Italy lent itself to some truly killer photo opportunities and spectacular performances.

Wild card Alessandro De Rose of Italy won for the men, and Australian Rhiannan Iffland took first among the women.

[RELATED1]

Take a look through some of the highlights. And stay tuned for these upcoming events:

September 3 – Texas, USA
September 16 – Mostar, Bosnia and Herzegovina
October 21 – Lago Ranco, Chile

15 sickest moments from the 2017 Red Bull Cliff Diving World Series in Italy
1 of 15
Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Sergio Guzman of Mexico climbs the ladder to the 27-meter platform during the first competition day of the third stop of the Red Bull Cliff Diving World Series on July 22 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Jonathan Paredes of Mexico dives from the 27-meter platform during the third stop of the Red Bull Cliff Diving World Series on July 23 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Gary Hunt of the U.K. dives from the 27-meter platform during the first competition day of the third stop of the Red Bull Cliff Diving World Series on July 22 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Jacqueline Valente of Brazil dives from the 21-meter platform during the third stop of the Red Bull Cliff Diving World Series on July 23 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Steven LoBue of the U.S. dives from the 27-meter platform during the first training session of the third stop of the Red Bull Cliff Diving World Series on July 21 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Jacqueline Valente of Brazil dives from the 21-meter platform during the first training session of the third stop of the Red Bull Cliff Diving World Series on July 21 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

The safety divers watch as Helena Merten of Australia dives from the 21-meter platform during the first training session of the third stop of the Red Bull Cliff Diving World Series on July 21 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Sergio Guzman of Mexico dives from the 27-meter platform during the first competition day of the third stop of the Red Bull Cliff Diving World Series on July 22 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Rhiannan Iffland of Australia dives from the 21-meter rock on the cliff face of Islet Franca do Campo during the first competition day of the second stop of the Red Bull Cliff Diving World Series on July 8 in Sao Miguel, Azores, Portugal.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Helena Merten (L) of Australia, Adriana Jimenez (C) of Mexico, and Anna Bader of Germany celebrate on the podium at Islet Franca do Campo during the second stop of the Red Bull Cliff Diving World Series on July 9 in Sao Miguel, Azores, Portugal.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

David Colturi of the U.S. dives from 27 meters on the cliffs of Islet Franca do Campo during the first training session of the second stop of the Red Bull Cliff Diving World Series on July 7 in Sao Miguel, Azores, Portugal.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Adriana Jimenez of Mexico dives from the 21-meter platform on Islet Franca do Campo during the first training session of the second stop of the Red Bull Cliff Diving World Series on July 7 in Sao Miguel, Azores, Portugal.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Jonathan Paredes of Mexico dives from the 27.5-meter platform at the Serpent`s Lair during the first stop of the Red Bull Cliff Diving World Series on June 24 on Inis Mor, Ireland.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Sergio Guzman of Mexico dives from the 27-meter platform during the first competition day of the third stop of the Red Bull Cliff Diving World Series on July 22 in Polignano a Mare, Italy.

Red Bull Cliff Jump 2017
Dean Treml/Red Bull via Getty Images

Blake Aldridge of the U.K. reacts after his final dive from the 27.5-meter platform at the Serpent`s Lair during the first stop of the Red Bull Cliff Diving World Series on June 24 on Inis Mor, Ireland.

15 photos
Extreme sports




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July 25, 2017 at 09:29PM
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Bobby Flay's berries and ricotta dessert

7/25/2017

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Bobby Flay's berries and ricotta dessert

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Berries and Cream

Nothing screams summertime like fresh fruit, so take advantage of the season's best offerings and whip up this strawberry dessert.

Best of all, the whipped 'cream' won't set your diet back. It's made from part-skim ricotta cheese. 

[RELATED1]

Pro tip from Chef Bobby Flay: Straining the ricotta to drain excess liquid makes the dessert's "cream" even thicker.

Nutrition (per serving): 189 calories, 8g protein, 23g carbs, 7g fat

 

8
Ingredients 
1 1/2 cups part-skim ricotta cheese
2 tbsp light brown sugar
2 tbsp orange juice
1 tsp orange zest
1 lb fresh strawberries, hulled and sliced
1/2 cup toasted sliced almonds
Fresh mint
How to make it 

Place ricotta in a small strainer over a bowl and refigerate for at least 2 hours and up to 8 hours.

Transfer strained ricotta to a bowl, add brown sugar, orange juice, and zest and whisk until light and fluffy.

Divide strawberries among 8 bowls and top each bowl with a dollop of the "cream" and garnish with almonds and mint sprigs.

Dessert recipes
Cook Time: 
0
Prep Time: 
120




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July 25, 2017 at 09:29PM
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Daniel Craig will return as James Bond in 2019: report

7/25/2017

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Daniel Craig will return as James Bond in 2019: report

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Daniel Craig

Amidst all the uncertainty over the last few months surrounding the next 007 film, we finally have some concrete information.

Daniel Craig will be returning as James Bond, according to the New York Times. The article states “Mr. Craig’s return is a done deal.” The name of the source has not been revealed, but it looks like the gritty spy is on his way back.

This comes as a bit of a turnaround after Craig stated he’d rather "slash my wrists” than to come back for another Bond movie. While Craig later retracted that statement, it was clear that he wasn't happy with Spectre's demanding filming schedule.

Despite rumors about people like Idris Elba, Tom Hiddleston, and James Norton, we now know Craig will be returning for at least one more Bond flick to notch his fifth installment.

In addition to the lead actor, we also now know that it's being written by Neal Purvis and Robert Wade, who have been on board since The World Is Not Enough in 1999. The producers will be Michael G. Wilson and Barbara Broccoli, according to the 007 Instagram account.

 

James Bond will return to US cinemas on November 8, 2019 with a traditional earlier release in the UK and the rest of the world. Bond 25 will be written by Neal Purvis and Robert Wade and produced by Michael G. Wilson and Barbara Broccoli. The film’s cast, director and distributor will be announced at a later date.

A post shared by James Bond 007 (@007) on Jul 24, 2017 at 1:04pm PDT

What was not revealed, however, was the supporting cast, director, and distributor.

With Skyfall grossing more than $1 billion and Spectre topping $800 million worldwide, it’s easy to see why the world's favorite secret agent would return.

The official release date for the 25th installment in the franchise has been set for Nov. 8, 2019.

Movies and TV




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July 25, 2017 at 09:29PM
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Blackened shrimp salad

7/25/2017

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Blackened shrimp salad

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Here is a Mexican-inspired shrimp bowl that is ideal for after a workout. Think of it as a healthy, at-home Chipotle bowl, but with shrimp.

Recipe and photo courtesy Taylor Kiser at Food, Faith, Fitness.

2
Ingredients 
1 Tbsp extra-virgin olive oil
12 large shrimp, deveined, tails removed
1-2 tsp blackening seasoning (depending on how spicy you like it)
4 cups spring mix (or your favorite lettuce)
1/4 cup black beans, drained and rinsed
1/4 cup grilled corn
1/4 cup fresh salsa
lime wedges for serving, if desired
How to make it 

Add olive oil to a large skillet, and heat. Sprinkle shrimp with blackening seasoning.

Sauté until fully cooked, 3-4 minutes or until opaque.

To assemble the salad, fill two bowls with mixed greens. Top with cooked shrimp, black beans, salsa, corn, and lime wedges, if desired.

Serve immediately with a drizzle of sour cream, ranch, or my Creamy Cilantro Lime Dressing.

Lightened-up recipes
Cook Time: 
5
Prep Time: 
10




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July 25, 2017 at 09:29PM
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