1.) If you can, find some grass-fed cow's milk and local raw honey, if not, then choose the milk of your choice and get some real honey- check the label vigilantly, some honey is cut with corn syrup. In any case, combine the two. You'll need to stir the honey for a little bit to make sure the two blend well together, then sip as a night time snack or even a post-workout recovery drink. Add some chia seeds if you want, but you'll need to stir a little longer and give the chia seeds enough time to absorb some of the milk.
2.) You can do the same thing, but use pure maple syrup- not that disgusting corn goop they call pancake syrup or "natural" syrup (which is just corn syrup). You can also use agave syrup, though agave has a taste that takes a little getting used to, it's supposed to be better for you since it is lower on the glycemic index.
3.) Make a smoothy using frozen fruit. Since fruit is coming into season, you can just buy a bunch of different varieties of sweet fruits and freeze them. Blueberries and strawberries work great, but don't be afraid of mango and kiwi, raspberries and blackberries make some good smoothies, too. There are many different ways to make smoothies. You can put the frozen fruit in a blender and with some fruit juice and ice, or you can put in the fruit with yogurt, maple syrup or sugar, milk, and ice. What's nice about smoothies is that you can always add some vegetables into the mix to get even more nutrients and you will probably not even notice!
4.) Chia Fresca- combine the juice from one lemon or lime (maybe combine?), water, chia, and a little sugar. Stir well and allow the chia to absorb some of the water, then sip and enjoy. I suggest 1 TBS chia seed to 12 oz of water with 1/2 TBS of evaporated cane juice.
5.) Vanilla Water- find a vanilla bean and cut it open and place it in a jug of filtered water. The flavor will eventually infuse into the water.
Saturday, June 16, 2012
Thursday, June 14, 2012
Fish, Mushroom, and Zucchini Under a Mouthwatering Tomato Sauce
I love making sauces. Sauces can make or break a dish, and, believe me, I have broken several a dish on the sauce creations. As we are in the season of tomatoes, I thought I'd share a little ditty of a dish I put together the other night with a tomato based sauce. It was an extremely tasty success. My suggestion is to prep everything before you start, then make the sauce before the main course. You can let the sauce simmer while you cook the second part, then you will finish with the piping hot sauce.
The Sauce
1/4 Cup diced onions
2-4 cloves of minced garlic
2-4 tomatoes, diced (squeeze out excessive seeds and liquid- but not all of it)
Handful of fresh spinach
4-6 fresh basil leaves
Salt to taste
Pepper to taste
Coriander to taste
Turmeric to taste
Olive Oil
In a medium pot, saute the onions in olive oil. As the onions start to soften add the garlic and stir vigorously. Within a minute or two add the diced tomatoes and stir. Let simmer for a few minutes until the tomatoes begin to break down into a sauce-like consistency, then add the spinach. Stir in the spinach until it starts to blend into the sauce, then take the basil leaves and rip them up with your hands like you would a bad test you don't want your parents to see and stir them into the sauce. Add a little of the dry seasonings (salt, pepper, coriander, turmeric) and stir. Cover the pot and let simmer for at least 5 minutes. Taste, then add more of the dry seasonings, a little at a time. The key is to stir in a little seasoning at a time, let it simmer, then taste, then add more if desired. The final taste of the sauce will be your decision, but remember, you can always add seasonings, but you cannot take it out, so go slow.
The Main Dish
A few Portabella Mushrooms
Zucchinis cut into thick slices diagonally
Fish of your choice (Mahi-Mahi is a favorite)
Canola or Peanut oil
For each ingredient, season with salt and pepper. Grill the zucchini in a cast iron skillet or on the grill and place it on a plate, then grill the mushrooms in and place them on top of the zucchini. Finally, grill the fish and place on top of the mushrooms. This will be a pretty little stack onto which you will pour the sauce.
Finally, pour the sauce over the top of that beautiful stack and serve.
Do I need to tell you how ridiculously healthy and tasty this dish will be?
Enjoy!
Wednesday, June 13, 2012
Political Economy of Obesity... an article worth reading
Here's an interesting article for your reading enjoyment.
http://jaredbernsteinblog.com/the-political-economy-of-the-obesity-epidemic/
I have made the points regarding the connection between obesity and poverty several times before. This is another good blog that supports it. Enjoy!
http://jaredbernsteinblog.com/the-political-economy-of-the-obesity-epidemic/
I have made the points regarding the connection between obesity and poverty several times before. This is another good blog that supports it. Enjoy!
Tuesday, June 12, 2012
New Shoes, Blisters, a Run and a Barefoot Walk Home
A few days ago, I got a new pair of minimalist running shoes and went for a 10 mile run. When I came back, I discovered that I had developed two fairly large blisters on the side of both my feet. I have decided to treat them with peroxide, Neosporin, and air...
I wanted to go for another run today in the rain, but I wanted to protect the blisters, so I put some Neosporin on the blisters with cotton swabs and some athletic tape. I also decided to wear a different pair of shoes. By the second mile, I could tell that things were not going well. All I was doing was aggravating the wounds more as they kept chaffing the side of the shoes, despite the protection. What was worse, as I discovered later, the protective layer that I was using was starting to slip off.
I debated toughing out the pain and pushing through, but then decided to use my own advice. There is some pain you can push through and it will make you stronger, then there is other pain that is a warning to you to stop. In this case, I decided it would be best to stop... so, two miles in, I started walking home.
The chaffing got worse the longer I walked, so I loosened the shoes and that worked for a little bit, but then it started getting hurting even more; this is when I realized the tape and cotton had slipped completely off. So, a little over a mile from home, I made the decision to just take the shoes off.
At this point, I started walking barefoot in the middle of town.
Now, I've been an advocate for minimalist and bare running, having read from people who advocate simple, flat shoes to running completely barefoot. I've even tried running and walking on the road completely barefoot before and found that I could do it successfully, but only in short spurts of 0.1 to 0.2 of a mile. On grass and the beach, however, I could run for hours barefoot.
Minimalist footwear is the balance between the natural way to run (barefoot) and modern dangers and challenges (asphalt and broken glass). Barefoot Ken Bob in his book Running Barefoot: Step by Step advocates to take off your shoes and socks and stand in gravel in order to become acquainted with the gravel... I tried this and became quite acquainted with it... gravel is a cold, hard man who doesn't like people, so I decided I would put a layer between my feet and it.
In any case, walking a mile, out of my shoes gave me a different perspective. I walked on uneven, disordered, broken sidewalk. I walked on broken and bumpy asphalt. I walked through puddles, in grass and all over the place. While I can't say that I enjoyed every part of the walk, it didn't hurt nearly as much as I thought it would. It felt a little weird at times, a little uncomfortable at other times, but it also felt good. This experience also gave me a bit more encouragement to try walking and running unshod from time to time.
In summary, I learned a few things today:
1.) blisters suck
2.) it feels better to walk barefoot than to walk in shoes that chaff your feet
3.) walking barefoot isn't nearly as bad as it looks
4.) tomorrow, I'll run in my luna sandals... no chaffing problems when there is nothing to chaff against.
Thanks for reading!
I wanted to go for another run today in the rain, but I wanted to protect the blisters, so I put some Neosporin on the blisters with cotton swabs and some athletic tape. I also decided to wear a different pair of shoes. By the second mile, I could tell that things were not going well. All I was doing was aggravating the wounds more as they kept chaffing the side of the shoes, despite the protection. What was worse, as I discovered later, the protective layer that I was using was starting to slip off.
I debated toughing out the pain and pushing through, but then decided to use my own advice. There is some pain you can push through and it will make you stronger, then there is other pain that is a warning to you to stop. In this case, I decided it would be best to stop... so, two miles in, I started walking home.
The chaffing got worse the longer I walked, so I loosened the shoes and that worked for a little bit, but then it started getting hurting even more; this is when I realized the tape and cotton had slipped completely off. So, a little over a mile from home, I made the decision to just take the shoes off.
At this point, I started walking barefoot in the middle of town.
Now, I've been an advocate for minimalist and bare running, having read from people who advocate simple, flat shoes to running completely barefoot. I've even tried running and walking on the road completely barefoot before and found that I could do it successfully, but only in short spurts of 0.1 to 0.2 of a mile. On grass and the beach, however, I could run for hours barefoot.
Minimalist footwear is the balance between the natural way to run (barefoot) and modern dangers and challenges (asphalt and broken glass). Barefoot Ken Bob in his book Running Barefoot: Step by Step advocates to take off your shoes and socks and stand in gravel in order to become acquainted with the gravel... I tried this and became quite acquainted with it... gravel is a cold, hard man who doesn't like people, so I decided I would put a layer between my feet and it.
In any case, walking a mile, out of my shoes gave me a different perspective. I walked on uneven, disordered, broken sidewalk. I walked on broken and bumpy asphalt. I walked through puddles, in grass and all over the place. While I can't say that I enjoyed every part of the walk, it didn't hurt nearly as much as I thought it would. It felt a little weird at times, a little uncomfortable at other times, but it also felt good. This experience also gave me a bit more encouragement to try walking and running unshod from time to time.
In summary, I learned a few things today:
1.) blisters suck
2.) it feels better to walk barefoot than to walk in shoes that chaff your feet
3.) walking barefoot isn't nearly as bad as it looks
4.) tomorrow, I'll run in my luna sandals... no chaffing problems when there is nothing to chaff against.
Thanks for reading!
Monday, June 11, 2012
Thoughts on Vegan Cuisine
I decided that today would be my last day of total vegan eating. To be honest, I didn't know that yesterday was going to be my first, but it was, and I did it quite successfully... of course I wasn't at a lot of barbecues, but I did turn down a few things that were made from or with animal proteins.
I decided to go on a quest today to a Giant Food Stores that was about 30-45 minutes from my house to find some vegan-style foods, such as tofu. To my delight, I found some! But, I was a bit dismayed at some of my other findings.
First a quote from an article, please click here for the whole article?
I decided to go on a quest today to a Giant Food Stores that was about 30-45 minutes from my house to find some vegan-style foods, such as tofu. To my delight, I found some! But, I was a bit dismayed at some of my other findings.
First a quote from an article, please click here for the whole article?
"The most controversial material approved at the meeting was carrageenan, a stabilizer and thickener synthesized from seaweed. Carrageenan has been shown to trigger gastrointestinal inflammation, which is known to cause serious intestinal disease, including cancer. “Degraded carrageenan,” which is present in all food-grade carrageenan, is classified as a “possible human carcinogen” by the International Agency for Research on Cancer of the World Health Organization (WHO) and the National Academy of Science in United States."
Carrageenan also happens to be in almost every form of vegan milk on the market, which means that if you want carrageenan-free product you have to make it yourself. I also discovered that many of the vegan products, like vegan styled butter, contain products manufactured from corn (these same corn by-products that I try to avoid). Other vegan-style foods, like tofu, include other ingredients to help keep it firm and good.
The problem? Since most vegan food is made from a plant based material, it decomposes too fast to make the product marketable. The only real way to experience it is to make it yourself... and not to discourage such creativity, but it takes a lot of time to do this.
One of the problems with the United States is that we comprise such a small percentage of the world population, but are the biggest consumers. We consume significantly more than we produce. We are also tops for cancer and heart disease... I do not believe any of this is a coincidence.
The number of "diet revolutions" and diet books that are sold in the United States, which propose such a wide variety of dietary lifestyles astounds me... yet, we're still unhealthy.
I asked for a vegan starter kit from tryveg.org. The material consisted of a small magazine that outlines the cruelty and unnatural living conditions of "factory farms". These are the CAFOs (concentrated animal feeding operations), dairy farms, veal farms, egg farms, chicken farms and pig farms that you don't see and don't want to know about. In the movie Food Inc. and in the book The Omnivour's Delima these farms and the corporations you have known and trusted for decades are exposed. The truth about how meat is raised is enough to make anyone dart for the vegetarian aisle. The whole "Pink Slime" debacle is just another of the many, many horrible things that these food processors do to the food supply that our government is not only OK with, but encourages.
But what if I know from where my eggs come?
The thing is, there is a lot of conflicting research out there about which diet is best. Everyone has a slew of research to back them up, too. You can go all over the world and see all the other cultures and still not have an idea about what is best for you. High grain- Low Protein; Legume- veggie; High- protein- low carb, vegan, vegetarian (and all the forms vegetarianism takes). They're all over the place... there's also the smoothy diet!
Every culture seems to have a different dietary lifestyle that suits them. These dietary lifestyles are usually ingrained at an early age and are based on seasonal, local food, but whenever people from a different culture come in contact with the American diet, they get fatter, lazier, and start having heart problems. No other culture experiences cancer like we do, until they embrace our culture!
In Food Rules by Michael Pollan, the author is very specific about his research into different dietary lifestyles. He attempted different cuisines based on various diets and, after all this research, he came up with three simple dietary rules.
1. Eat Food (real food, not the processed nonsense)
2. Mostly Plants (meat protein around the world was not an easy source of food for millions of years, so, when these cultures did get meat, they eked it out and used it as flavorings rather than the main course)
3. Not Too Much (that whole chicken could feed an entire village in Ethiopia... you really think you need to eat the whole thing in one sitting?)
One thing about the vegan diet that I did not particularly like was the amount of processing that went into the food in order to make it more palpable. After all, my blog is runandEATSIMPLY! If it's too complicated then it's not simple. To be fair, though, I did have fun and it was quite an adventure. I will most assuredly incorporate my learning into regular dishes and I will certainly eat vegan more often than I have before.
In addition to the three rules above, I would like to add one more rule
4. It's OK to Be Hungry (hunger does not mean devour whatever you see... for millions of years our ancestors knew how to deal with their hunger without engorging themselves on the first cupcake they saw... there's a huge difference between being hungry and starving... and believe me, you don't want to know the difference)
So, tomorrow I will eat eggs... produced by my next door neighbor's free range chickens, I will also eat tofu, a lot of veggies and legumes, maybe some nuts, berries, and, who knows, maybe some meat. Although, I've never tried to be a lacto-vegetarian before.
Thanks for reading and God Bless!
Sunday, June 10, 2012
My First Animal Protein Free Day- Success!
Two successes of the day. First, I did not consume any food that came from an animal- completed my first vegan day ever. Second, I did not drive my car anywhere... I walked to church and rode my bike anywhere else I needed to go.
Started this morning with a little leftover action from last night's dinner- 1 whole wheat flour tortilla with the last night's lentil mix and diced mango on top, and soy milk... yummy breakfast!
Lunch consisted of whole wheat pasta (not made with egg) and a white sauce made with homemade rice milk, flour, olive oil, tomatoes, mushrooms, spinach, onion, fresh basil, minced garlic, salt and pepper, and fresh thyme leaves.
After digestion, I ran a hilly 10 miles in this almost 90 degree heat and recovered with almonds, sliced pear and almond butter, and soy milk.
For dinner, I rode my bike to Subway and got a veggie delight void of cheese and loaded up the vegetables and topped it off with vinegar and oil, salt and pepper, and oregano... this was also to give my poor wife a break from my crazy experimentation, she had seafood delight (I'm sure she'll be delighted that I included this in the blog).
To not lord it over my family, I did make eggs for my son for breakfast- but these are cruelty-free eggs as I get them from our neighbor who raises free-range chickens for the eggs.
What I am surprised by is how easy and yet complicated this actually was. I certainly have an affection for eggs, milk, cheese, butter, and many meat products; but what I'm also surprised by is how good I feel. My run, while grueling at some points, wasn't really all that bad in the long run. I don't feel any more hungry than I usually do and I don't feel any more tired... if anything, I have more energy.
This little experiment is very interesting, I'm not sure how long I'll go, but I consider it a challenge... I've become a bit of a food-adventurer. Things would be a lot easier if I could find some tofu, because there is a LOT I'm going to be able to do with tofu, but, for some reason, my local Boyers grocery store doesn't carry it and I've been on a very successful Walmart fast for well over 6 years now and have no intention of checking there. The closest whole foods/natural foods store is about 45-60 minutes away, so I'll have to check there in the near future.
I did look at how to make tofu at home and learned that tofu is basically vegetarian cheese because it is made from the curd of soymilk. Making soymilk is a lot more involved than rice milk, so I've got some learning to do on that front.
I'm certainly not sure how far this will go, but I consider this my little food adventure, and, so long as I'm enjoying myself, I'll keep it up. Maybe I should start going by Hippie Paul?
I'm just thrilled I was able to do it for a day! Thanks for reading... and any suggestions, advice, or ideas, please do not hesitate to share.
Started this morning with a little leftover action from last night's dinner- 1 whole wheat flour tortilla with the last night's lentil mix and diced mango on top, and soy milk... yummy breakfast!
Lunch consisted of whole wheat pasta (not made with egg) and a white sauce made with homemade rice milk, flour, olive oil, tomatoes, mushrooms, spinach, onion, fresh basil, minced garlic, salt and pepper, and fresh thyme leaves.
After digestion, I ran a hilly 10 miles in this almost 90 degree heat and recovered with almonds, sliced pear and almond butter, and soy milk.
For dinner, I rode my bike to Subway and got a veggie delight void of cheese and loaded up the vegetables and topped it off with vinegar and oil, salt and pepper, and oregano... this was also to give my poor wife a break from my crazy experimentation, she had seafood delight (I'm sure she'll be delighted that I included this in the blog).
To not lord it over my family, I did make eggs for my son for breakfast- but these are cruelty-free eggs as I get them from our neighbor who raises free-range chickens for the eggs.
What I am surprised by is how easy and yet complicated this actually was. I certainly have an affection for eggs, milk, cheese, butter, and many meat products; but what I'm also surprised by is how good I feel. My run, while grueling at some points, wasn't really all that bad in the long run. I don't feel any more hungry than I usually do and I don't feel any more tired... if anything, I have more energy.
This little experiment is very interesting, I'm not sure how long I'll go, but I consider it a challenge... I've become a bit of a food-adventurer. Things would be a lot easier if I could find some tofu, because there is a LOT I'm going to be able to do with tofu, but, for some reason, my local Boyers grocery store doesn't carry it and I've been on a very successful Walmart fast for well over 6 years now and have no intention of checking there. The closest whole foods/natural foods store is about 45-60 minutes away, so I'll have to check there in the near future.
I did look at how to make tofu at home and learned that tofu is basically vegetarian cheese because it is made from the curd of soymilk. Making soymilk is a lot more involved than rice milk, so I've got some learning to do on that front.
I'm certainly not sure how far this will go, but I consider this my little food adventure, and, so long as I'm enjoying myself, I'll keep it up. Maybe I should start going by Hippie Paul?
I'm just thrilled I was able to do it for a day! Thanks for reading... and any suggestions, advice, or ideas, please do not hesitate to share.
Saturday, June 9, 2012
My First Vegan Meal Served to My Family
I mentioned in a previous post that I was going to experiment with various dietary lifestyles. The problem is that these lifestyles require a significant change to the omnivore/ flexatarian diet to which I'm accustomed. So, with my wife and child away for a couple of days, I decided it was time to give it a try.
The challenge of this type of lifestyle is that I am not sure how I will feel about giving up eggs, milk, and cheese... all of which are animal proteins and all of which would be out the window if I really wanted a vegan lifestyle. I can probably get over the loss of buffalo wings, burgers, and bacon (oh... maybe not bacon), and pizza... one issue would be giving up pancake day.
What I have been discovering is that many of these sacrifices are covered by various other recipes. For example, there are recipes for pancakes that are vegan, which replaces the egg (binding agent)- there are recipes for burgers and possibly even bacon and sausage. Milk isn't an issue because I have found various recipes for rice milk, soy milk, and, yes, even hemp milk. Also, many cheese replacements involve tofu, which sounds weird and disgusting, but is actually not bad at all... tofu fluffy and takes on the flavors of whatever it is being cooked with (it's also a staple in many Asian dishes). You can bread and fry tofu, puree it, season it in any way you want, or just cook it plain and it is a great protein replacement.
In any case, after some experimentation, I finally decided to serve my family some vegan-style food and thought you would want to see it.
... I think I'm becoming a hippie... maaaaaannnnn...
Whole wheat flour tortillas
-2 Cups whole wheat flour
-1 tsp kosher salt
-1/2 tsp baking powder
~ 1 C water
-> mix the dry ingredients together then slowly add water until the dough is a good form and not sticky. Make them into balls about 2 inches (about 12)
-> press with a tortilla press and put onto a hot skillet, then flip- place in a tortilla warmer and repeat until all done (Oh, and open some windows, because after a while it gets a little smoky)-- oh yeah and spray the pan with some Pam occasionally.
Lentils and split peas
-1/4 C Red lentils
-1/4 C Brown lentils
-1/4 C Split peas
~1 1/4 C water
- 2 TBS chia seed
- 2 tsp Ground hemp seed
- Salt to taste
- Pepper to taste
- 1 tsp cumin
- 1 tsp chili powder
- 1 tsp garlic powder
- 1 tsp coriander
- 1 tsp onion powder
- 1/2 tsp cayenne pepper
-> boil all ingredients (except the chia) in water, then simmer until done- then add the chia and let sit for about 10-20 minutes
Guacamole
- 1 avocado mashed
- 1 1/2 seeded and diced tomato
- Several leaves of chopped cilantro
- Juice from half a lime
- 2 TBS finely diced onion
- 2-3 cloves minced garlic
- Salt and pepper to taste
-> Mash and mix all ingredients together
Portabella mushroom and spinach stir-fry
- Portabella mushrooms
- Finely diced onion
- Olive oil
- Spinach leaves (several)
- Salt and pepper to taste
-> Heat olive oil in pan, add onions and mushrooms. When almost done, add the spinach, then add the salt and pepper to taste.
** do I really need to tell you how to eat it?
FINE! Take the tortilla and hold it in your hand. Put a small amount of the lentil mixture in the tortilla, then add the guacamole, then on top the portabella mixture... then eat it with your mouth, it tastes good.
Hope you enjoy!
The challenge of this type of lifestyle is that I am not sure how I will feel about giving up eggs, milk, and cheese... all of which are animal proteins and all of which would be out the window if I really wanted a vegan lifestyle. I can probably get over the loss of buffalo wings, burgers, and bacon (oh... maybe not bacon), and pizza... one issue would be giving up pancake day.
What I have been discovering is that many of these sacrifices are covered by various other recipes. For example, there are recipes for pancakes that are vegan, which replaces the egg (binding agent)- there are recipes for burgers and possibly even bacon and sausage. Milk isn't an issue because I have found various recipes for rice milk, soy milk, and, yes, even hemp milk. Also, many cheese replacements involve tofu, which sounds weird and disgusting, but is actually not bad at all... tofu fluffy and takes on the flavors of whatever it is being cooked with (it's also a staple in many Asian dishes). You can bread and fry tofu, puree it, season it in any way you want, or just cook it plain and it is a great protein replacement.
In any case, after some experimentation, I finally decided to serve my family some vegan-style food and thought you would want to see it.
... I think I'm becoming a hippie... maaaaaannnnn...
Whole wheat flour tortillas
-2 Cups whole wheat flour
-1 tsp kosher salt
-1/2 tsp baking powder
~ 1 C water
-> mix the dry ingredients together then slowly add water until the dough is a good form and not sticky. Make them into balls about 2 inches (about 12)
-> press with a tortilla press and put onto a hot skillet, then flip- place in a tortilla warmer and repeat until all done (Oh, and open some windows, because after a while it gets a little smoky)-- oh yeah and spray the pan with some Pam occasionally.
Lentils and split peas
-1/4 C Red lentils
-1/4 C Brown lentils
-1/4 C Split peas
~1 1/4 C water
- 2 TBS chia seed
- 2 tsp Ground hemp seed
- Salt to taste
- Pepper to taste
- 1 tsp cumin
- 1 tsp chili powder
- 1 tsp garlic powder
- 1 tsp coriander
- 1 tsp onion powder
- 1/2 tsp cayenne pepper
-> boil all ingredients (except the chia) in water, then simmer until done- then add the chia and let sit for about 10-20 minutes
Guacamole
- 1 avocado mashed
- 1 1/2 seeded and diced tomato
- Several leaves of chopped cilantro
- Juice from half a lime
- 2 TBS finely diced onion
- 2-3 cloves minced garlic
- Salt and pepper to taste
-> Mash and mix all ingredients together
Portabella mushroom and spinach stir-fry
- Portabella mushrooms
- Finely diced onion
- Olive oil
- Spinach leaves (several)
- Salt and pepper to taste
-> Heat olive oil in pan, add onions and mushrooms. When almost done, add the spinach, then add the salt and pepper to taste.
** do I really need to tell you how to eat it?
FINE! Take the tortilla and hold it in your hand. Put a small amount of the lentil mixture in the tortilla, then add the guacamole, then on top the portabella mixture... then eat it with your mouth, it tastes good.
Hope you enjoy!
Friday, June 8, 2012
Running on Tired Legs
No bees today, but I did run another 14 miles. This time, I chose a different route, one that was much hillier. I normally wouldn't run two days in a row with that high mileage, in fact, it's normally recommended that one does NOT do what I did, but I'm still working out some kinks in my training and I had the time to try out a new concept.
The Brooks-Hanson project defies conventional wisdom in their marathon training program. Instead of the standard 20 mile weekend long runs, a staple in any marathon training program, they don't have their athletes run more than 16 miles. What's different is that by the time their athletes reach their weekend long run of 16 miles, they will have already logged long, hard miles throughout the week.
Their reasoning is that they are training their athletes how to compete on tired legs. In a conventional training program, there is a day of rest right before the long, weekend run. In doing this type of training, the runner is training him/herself how to run the first 20 miles of the marathon. The Brooks-Hanson project is training the runner how to run the last 16 miles, when the legs are tired, depleted of glycogen, carbohydrates, and electrolytes.
I'm not trying to do the Brooks-Hanson training plan, but I am still trying to figure out this cramping/electrolyte replacement problem. I figure that by doing a high mileage week and running on tired legs, I can mimic the effects of late marathon fatigue. Late marathon fatigue is when you need the electrolytes, carbohydrates, and glycogen the most, but are less likely to take them due to the exhaustion factor.
In essence, I'm trying to train myself how to run when the last thing I want to do is run. This builds both mental and physical endurance, and both are necessary to do well in a marathon. Conventional wisdom would say that this is not a great practice to do all the time, as the constant pounding and fatigue could lead to injury, but, once in a while, it's worth it to do it... putting the mileage in "the bank" and then going conservative for a week.
I hope this explanation is helpful in your own training... Thanks for reading!
The Brooks-Hanson project defies conventional wisdom in their marathon training program. Instead of the standard 20 mile weekend long runs, a staple in any marathon training program, they don't have their athletes run more than 16 miles. What's different is that by the time their athletes reach their weekend long run of 16 miles, they will have already logged long, hard miles throughout the week.
Their reasoning is that they are training their athletes how to compete on tired legs. In a conventional training program, there is a day of rest right before the long, weekend run. In doing this type of training, the runner is training him/herself how to run the first 20 miles of the marathon. The Brooks-Hanson project is training the runner how to run the last 16 miles, when the legs are tired, depleted of glycogen, carbohydrates, and electrolytes.
I'm not trying to do the Brooks-Hanson training plan, but I am still trying to figure out this cramping/electrolyte replacement problem. I figure that by doing a high mileage week and running on tired legs, I can mimic the effects of late marathon fatigue. Late marathon fatigue is when you need the electrolytes, carbohydrates, and glycogen the most, but are less likely to take them due to the exhaustion factor.
In essence, I'm trying to train myself how to run when the last thing I want to do is run. This builds both mental and physical endurance, and both are necessary to do well in a marathon. Conventional wisdom would say that this is not a great practice to do all the time, as the constant pounding and fatigue could lead to injury, but, once in a while, it's worth it to do it... putting the mileage in "the bank" and then going conservative for a week.
I hope this explanation is helpful in your own training... Thanks for reading!
Thursday, June 7, 2012
Sports Drink, Sweat, and Bees... a Cautionary Tale
I've been on this quest to determine why, in my last marathon, my quads developed such debilitating cramps that by mile 22 I had to walk/run to the finish. I know I trained properly, and I know I hydrated well, so what gives? I've been reading a lot and, as such, have developed a hypothesis. Perhaps it's not the training or the hydration that needs to change, but the way I replace the electrolytes that are lost during heavy exercise and sweating.
I'm not one for sugary sports drinks, and I don't understand why they are so popular among the non-athletic crowd... I mean, they are formulated to replace electrolytes, so what electrolytes do you need to replace by sitting around doing nothing? I'm also pretty particular about what goes in my body- Gatorade is not something I want in me. So, I started and accomplished the quest of finding a mostly-organic (97% organic) sports drink that I could try. "Clif Shot Electrolyte Replacement"
I won't do the drink unless I'm going long, because when you are going for short distances, water is all you need. Today's run was a trail run for 14 miles, so it was show-time for the drink. I mixed the drink according to the specifications in a 20 oz bottle, while filling my camelbak with 50 oz of water. I drove to the trail head and started running the first out-and-back loop which was about 5.5 miles, this would give me the opportunity to finish the 20 oz, then drop the empty bottle back at the car (it's worth it to know that I had some smaller bottles with the mix that I brought with me).
I'm several miles into my run when I noticed that there was a persistent bee constantly dive-bombing me. I kept running, but the bee kept flying around me and occasionally bumping into me. I didn't think too much of it until I had to make a pit-stop and was suddenly engulfed in bees... needless to say, I didn't make the pit-stop and kept running... feeling that weird feeling, like I was being followed, I looked over my right shoulder and couldn't help but notice several bees hot on my trail... I looked over my left shoulder and it was the same...
I realized at some point that there was more than one bee circling me and bumping into me, so I threw some speed work into the run. Nothing pushes the pace, like "bee"ing chased. I maintained the pace for a while, constantly asking why are all these **** bees chasing me!
Then it hit me.
I started the run consuming only the sport drink, so the only real sweat that was coming through my pores was probably sweet sweat. I quickly started putting some water in my hand to try and wash off some of the sweat, and it worked, or so it seemed. I kept that quick pace for several miles... thank you sports drink... not only did my muscles feel great, but the sweetness of the the sweat made it essential that I kept the pace.
Eventually, with a little help from an impending rain storm and luck, I made it back to the car and didn't bring any buzzy visitors along with me.
I'm not sure how I'll handle the sports drink in the future, but it was certainly a learning experience today... in a lot of ways. So, dear reader, be careful with what you drink.
I'm not one for sugary sports drinks, and I don't understand why they are so popular among the non-athletic crowd... I mean, they are formulated to replace electrolytes, so what electrolytes do you need to replace by sitting around doing nothing? I'm also pretty particular about what goes in my body- Gatorade is not something I want in me. So, I started and accomplished the quest of finding a mostly-organic (97% organic) sports drink that I could try. "Clif Shot Electrolyte Replacement"
I won't do the drink unless I'm going long, because when you are going for short distances, water is all you need. Today's run was a trail run for 14 miles, so it was show-time for the drink. I mixed the drink according to the specifications in a 20 oz bottle, while filling my camelbak with 50 oz of water. I drove to the trail head and started running the first out-and-back loop which was about 5.5 miles, this would give me the opportunity to finish the 20 oz, then drop the empty bottle back at the car (it's worth it to know that I had some smaller bottles with the mix that I brought with me).
I'm several miles into my run when I noticed that there was a persistent bee constantly dive-bombing me. I kept running, but the bee kept flying around me and occasionally bumping into me. I didn't think too much of it until I had to make a pit-stop and was suddenly engulfed in bees... needless to say, I didn't make the pit-stop and kept running... feeling that weird feeling, like I was being followed, I looked over my right shoulder and couldn't help but notice several bees hot on my trail... I looked over my left shoulder and it was the same...
I realized at some point that there was more than one bee circling me and bumping into me, so I threw some speed work into the run. Nothing pushes the pace, like "bee"ing chased. I maintained the pace for a while, constantly asking why are all these **** bees chasing me!
Then it hit me.
I started the run consuming only the sport drink, so the only real sweat that was coming through my pores was probably sweet sweat. I quickly started putting some water in my hand to try and wash off some of the sweat, and it worked, or so it seemed. I kept that quick pace for several miles... thank you sports drink... not only did my muscles feel great, but the sweetness of the the sweat made it essential that I kept the pace.
Eventually, with a little help from an impending rain storm and luck, I made it back to the car and didn't bring any buzzy visitors along with me.
I'm not sure how I'll handle the sports drink in the future, but it was certainly a learning experience today... in a lot of ways. So, dear reader, be careful with what you drink.
Wednesday, June 6, 2012
Tuesday, June 5, 2012
Youth Running
I had an exciting experience today as I am part of the 21st Century grant-funded summer program at my school. One of the things we must do as part of the grant is to get the kids 5-6th graders involved in athletic/social programs. There's also academic, music, art, etc involved. So, along with a couple other of the teachers, we started a small track group within the context of the program.
One of the most disappointing facts about my school district is that there is no track team nor is there a cross country team. I've always felt as though there should be a program. If not for the athletic and health benefits of such a program, especially for kids who are not involved in any other sports, but such a program would benefit the other sports teams in the off-season. Either of these options would be incredibly beneficial to a number of students, especially those who struggle to focus in the classroom, but, who I have seen, can run. There is interest among many students in the high school, but for whatever reason they have been rejected when seeking to start the program.
Please understand, I'm not criticizing the district, but stating facts. I understand such a program can be quite expensive, and could potentially conflict with other, established sports. I have decided, however, that as I am an elementary teacher, I can use my influence to get students interested in a track or cross country program as early as possible. The earlier they are interested, the better. If there are enough students who demand such a program, and their parents get involved, we might be able to get something started.
Today was the first day of the 21st Century program. It was, and is, very loosely organized- by design. The program itself has many aspects to it, for example, we had a master gardener there today, and I will be teaching some guitar lessons.
We had students run on the high school track for 2 timed laps, then, with one of the groups we had a series of 100 meter races. There is some interest in 100 meter, 200 meter, 400 meter, and 800 meter races, but I'm learning that the kids don't get that 400 meters (1 lap) demands good pacing. No matter what I tried to convey to them about starting slow and pacing yourself, a number of them shot off for the 400 meter lap like lightning only to, predictably, start walking after about 150 meters into the run. Some did continue the pace and finished well.
I tried teaching them by running with them on the first lap and making the rule that they could not pass me on the first lap... that's hard to do, because they kept pushing the pace, by the time I let them sprint, I had lost over half the group, though a few stayed close.
This will be an interesting experience as I'm not a coach, but in these few short weeks, I am hoping that the other teachers involved in this part of the program and I will be able to make even a small impact on the students' desire to run, race, and be healthy. There is much joy to be had in this sport, and I believe it is the duty of those of us who have experienced this joy to share it with others.
Any advice is always accepted and appreciated. Thanks for reading!
One of the most disappointing facts about my school district is that there is no track team nor is there a cross country team. I've always felt as though there should be a program. If not for the athletic and health benefits of such a program, especially for kids who are not involved in any other sports, but such a program would benefit the other sports teams in the off-season. Either of these options would be incredibly beneficial to a number of students, especially those who struggle to focus in the classroom, but, who I have seen, can run. There is interest among many students in the high school, but for whatever reason they have been rejected when seeking to start the program.
Please understand, I'm not criticizing the district, but stating facts. I understand such a program can be quite expensive, and could potentially conflict with other, established sports. I have decided, however, that as I am an elementary teacher, I can use my influence to get students interested in a track or cross country program as early as possible. The earlier they are interested, the better. If there are enough students who demand such a program, and their parents get involved, we might be able to get something started.
Today was the first day of the 21st Century program. It was, and is, very loosely organized- by design. The program itself has many aspects to it, for example, we had a master gardener there today, and I will be teaching some guitar lessons.
We had students run on the high school track for 2 timed laps, then, with one of the groups we had a series of 100 meter races. There is some interest in 100 meter, 200 meter, 400 meter, and 800 meter races, but I'm learning that the kids don't get that 400 meters (1 lap) demands good pacing. No matter what I tried to convey to them about starting slow and pacing yourself, a number of them shot off for the 400 meter lap like lightning only to, predictably, start walking after about 150 meters into the run. Some did continue the pace and finished well.
I tried teaching them by running with them on the first lap and making the rule that they could not pass me on the first lap... that's hard to do, because they kept pushing the pace, by the time I let them sprint, I had lost over half the group, though a few stayed close.
This will be an interesting experience as I'm not a coach, but in these few short weeks, I am hoping that the other teachers involved in this part of the program and I will be able to make even a small impact on the students' desire to run, race, and be healthy. There is much joy to be had in this sport, and I believe it is the duty of those of us who have experienced this joy to share it with others.
Any advice is always accepted and appreciated. Thanks for reading!
Monday, June 4, 2012
Scott Jurek on Eating and Running
For those of you who don't know, Scott Jurek is an Ultra-Running multiple-champion. He has won races of 50, 100, and even 200 miles, some of which in extremely hot, or cold climates. He is a beast, and was one of the few who accepted the challenge to run against the Tarahumara tribe in Mexico, which is the focus of the best selling book, and my inspiration, Born to Run by Christopher McDougal.
What's most surprising about him is that he is a vegan and he has a new book, coming out tomorrow called Eat and Run, which is about his life and struggles... this, I have been waiting to read. Check out these videos and enjoy!
Introduction
http://www.youtube.com/watch?v=PpZ2LIt7Cfw
With Cookie Monster!
http://www.youtube.com/watch?v=QMAgFZYlj1Y&feature=relmfu
Thanks for reading!
What's most surprising about him is that he is a vegan and he has a new book, coming out tomorrow called Eat and Run, which is about his life and struggles... this, I have been waiting to read. Check out these videos and enjoy!
Introduction
http://www.youtube.com/watch?v=PpZ2LIt7Cfw
With Cookie Monster!
http://www.youtube.com/watch?v=QMAgFZYlj1Y&feature=relmfu
Thanks for reading!
Sunday, June 3, 2012
Mighty Mango
I've been playing around with different ingredients lately, and it seems as though one of my recent favorites has been mango. How do I know this? Because mango has found its way into just about everything I've cooked for the last week or so. From mango muffins, mango with pasta, mango in rice, mango in quinoa, mango in yogurt, to mango all by itself, I'm finding that mango is quite the versatile fruit.
There's something about the mighty mango that seems to fit into just about any dish you can think of, from sweet to savory. The flavor is a little tangy, with a citrus feel with a perfect balance of sweet. When you first try it, you discover it has a flavor all its own. If you've ever tried to break down a fresh mango, you find that there is some technique involved because the flesh can be stringy when pulled away from its seed, but perfectly soft and chewable when cubed. Its also a very juicy fruit so if you find yourself struggling with cutting it up, you'll definitely make a mess.
The seed of the mango is flat, so when you cut it up, you have to basically cut, from the side of the center down, with the seed perpendicular to your body. Then you hold the half-mango in the palm of your hand (skin in your palm, flesh facing up) and dice the flesh with a knife, then turn the skin inside out to see the cubed pieces standing like buildings. Finally, you shave the cubes off the skin. Much less mess and a fairly simple skill to master.
Mango cooks nicely without mushing or breaking down too far, it holds its shape well. I wish I could tell you everything I've put mango into, but the above list is only the beginning. For some of these dishes, I have simply sauteed the mango cubes with the other vegetables, with the rice and quinoa, I have simply put the cubes in with the dry ingredients then boiled them with the water. For seasonings, I have found that the simpler the better.
This afternoon, I sauteed mushrooms, spinach, and mango together, then added tomatoes at the end. I simply sprinkled some salt on the mixture and added it to whole wheat pasta. All the flavors mingled so well, you'd think I spent hours on the dish, when only I had spent the time it takes to boil pasta, about 10 minutes.
I definitely recommend giving mango a try, especially if you've been looking for something different to add a little umph to your routine dishes. Thanks for reading and God bless!
There's something about the mighty mango that seems to fit into just about any dish you can think of, from sweet to savory. The flavor is a little tangy, with a citrus feel with a perfect balance of sweet. When you first try it, you discover it has a flavor all its own. If you've ever tried to break down a fresh mango, you find that there is some technique involved because the flesh can be stringy when pulled away from its seed, but perfectly soft and chewable when cubed. Its also a very juicy fruit so if you find yourself struggling with cutting it up, you'll definitely make a mess.
The seed of the mango is flat, so when you cut it up, you have to basically cut, from the side of the center down, with the seed perpendicular to your body. Then you hold the half-mango in the palm of your hand (skin in your palm, flesh facing up) and dice the flesh with a knife, then turn the skin inside out to see the cubed pieces standing like buildings. Finally, you shave the cubes off the skin. Much less mess and a fairly simple skill to master.
Mango cooks nicely without mushing or breaking down too far, it holds its shape well. I wish I could tell you everything I've put mango into, but the above list is only the beginning. For some of these dishes, I have simply sauteed the mango cubes with the other vegetables, with the rice and quinoa, I have simply put the cubes in with the dry ingredients then boiled them with the water. For seasonings, I have found that the simpler the better.
This afternoon, I sauteed mushrooms, spinach, and mango together, then added tomatoes at the end. I simply sprinkled some salt on the mixture and added it to whole wheat pasta. All the flavors mingled so well, you'd think I spent hours on the dish, when only I had spent the time it takes to boil pasta, about 10 minutes.
I definitely recommend giving mango a try, especially if you've been looking for something different to add a little umph to your routine dishes. Thanks for reading and God bless!
Friday, June 1, 2012
Organic Food Certification Problems
An article worth a read
http://www.cornucopia.org/2012/05/wildfires-rage-at-new-mexican-organic-meetings/
The following is a message from Joel Salatin of Polyface Farms regarding this article.
From Joel Salatin June 1, 2012
Ever since Americans convinced elected officials that organic licensure was an important function of the government,
Polyface has been vilified, misunderstood, and often mistrusted for not participating in the program. We'e spent a lot
of time defending our independent mindset and have certainly made enemies by holding to our position.
I sat on the very first organic certification panel in Virginia, prior to federal involvement, and was appalled at the political
hanky-panky even at the earliest, smallest, introductory stage. I resigned after only two certification sessions.
Pardon me while I yell across the world: "I TOLD YOU SO!" I wish ill to no one, but I confess it is sweet exoneration
when the following news blast came out today. I deeply appreciate the work of Cornucopia for sticking with integrity
and exposing the charade that has become the organic certification program.
This is why buying local, eating seasonally, knowing your farmer, and using your domestic culinary arts to prepare,
package, and preserve your own unprocessed foods is the ultimate secure way to verify your food. Please, please
read the following press release to stay on the cutting edge of integrity food education. Thank you.
It's worth a read and some consideration.
Thanks! Happy June!
http://www.cornucopia.org/2012/05/wildfires-rage-at-new-mexican-organic-meetings/
The following is a message from Joel Salatin of Polyface Farms regarding this article.
From Joel Salatin June 1, 2012
Ever since Americans convinced elected officials that organic licensure was an important function of the government,
Polyface has been vilified, misunderstood, and often mistrusted for not participating in the program. We'e spent a lot
of time defending our independent mindset and have certainly made enemies by holding to our position.
I sat on the very first organic certification panel in Virginia, prior to federal involvement, and was appalled at the political
hanky-panky even at the earliest, smallest, introductory stage. I resigned after only two certification sessions.
Pardon me while I yell across the world: "I TOLD YOU SO!" I wish ill to no one, but I confess it is sweet exoneration
when the following news blast came out today. I deeply appreciate the work of Cornucopia for sticking with integrity
and exposing the charade that has become the organic certification program.
This is why buying local, eating seasonally, knowing your farmer, and using your domestic culinary arts to prepare,
package, and preserve your own unprocessed foods is the ultimate secure way to verify your food. Please, please
read the following press release to stay on the cutting edge of integrity food education. Thank you.
It's worth a read and some consideration.
Thanks! Happy June!
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