Those of you who know me know I love a good challenge. Obviously, that kinda comes with the job description of being a professional triathlete, but I also love a culinary ironman, so to speak. Something I have always wanted to do as a "foodie" is roast a luau pig. Yep, I'm talking dig a pit, build a fire in it, put a whole pig on top of the coals, and bury it. Then, 16 hours later, enjoy some delicious pulled pork!
There are several problems involved with this. The biggest one, in my opinion, is finding enough people to eat a whole 250 lb pig... I love pulled pork sandwiches, but I'm not sure I want to eat them for the next 6 months... So, the idea came into my head to do it for my brother's rehearsal dinner, which will be out at my parent's house!
I was pumped... Andrew and Heather were a little apprehensive...
Long story short, I've decided to do a few trial runs over the course of the summer, the first one being just a pork shoulder to be interred early tomorrow morning and enjoyed tomorrow evening! There will certainly be a follow-up post on this, including some detailed instructions, what works, what doesn't work, what can be substituted (yeah, banana leaves are hard to come by in Nebraska!) and all that good stuff. I will even include pictures for my 3rd grade level readers out there!
I know, this is sort of a cop out, but I wanted to give everyone a preview of what's to come! Until next time, FOLLOW THE PACE RABBIT!!!
Saturday, June 8, 2013
Lawrence 5150
A couple weeks ago I did the 5150 in Lawrence, Kansas. I had done this race last year, or at least the equivalent, which was in Kansas City. I really enjoyed it last year, as well as this year, and I think I'll do a few more 5150's this season!
Rachel came down with me to watch her first triathlon, and on Friday we went to her friend's graduation in Manhattan. I had the day off of training as per normal, but sitting around for 8 hours that day (in the car, at the graduation, etc) and eating cake and ice cream was perhaps not the best idea, but sometimes you've gotta play ball and make your girlfriend happy on Friday so she'll come watch your race on Sunday! Either way, we all had a blast, I don't think it had a huge affect on my performance, and I would do it all over again.
Saturday meant my standard pre-race brick/course preview. The swim felt solid (the water was pretty stinky) and the bike was good, if the course was a bit long (25.9 mi)... however, whoever decided to call that course "gently rolling" was probably raised in the Himalayas. Granted, I've been a flat-lander for too long, but there were a couple monster climbs that I was not too thrilled about. The run course looked good, pretty fast, but it was also a little long at about 6.5 miles... Oh well!
Sunday morning we woke up to rain and clouds, but we drove to the race undeterred. I did my usual warmup, but we couldn't get into the water due to lightning. They postponed, and postponed again, and finally cancelled the swim. Sweet. I didn't wanna do my best leg anyway!
That was sarcasm. You runners get it so easy! The slightest weather problem and every race director is so quick to drop the swim! Why? Because most people hate it! Truth be told, its my least favorite part of the race too, but at least I know I'm good at it. You never hear a race director say, "hey guys, its pretty hot out today, lets just call off the run and make this an Aqua Bike!" Now that would be sweet!
I couldn't help but have that Luke Bryan song, "Rain is a Good Thing" stuck in my head during the whole race. It made me smile and kept my attitude positive... after all, Mr. Bryan has a few good points in the song!
Anyway, we did a time-trial start on the bike, which is always fun starting on an uphill. The bike was good, but I played it too conservative. I passed a few guys, got passed by a few other guys, and did what I could to keep myself in the mix without exerting too much. In retrospect I should've pushed it just a bit more, but I was pretty happy with my time. I was just around 59 minutes for the actual 40k mark on a hilly, windy, wet course with water standing in the low spots! Rain makes corn, corn makes whiskey...
I came off the bike and felt really heavy on the first mile. I am not used to running off a TT bike, and that showed. Still, I was able to run down several guys which is always fun... Again, you scrawny little runner guys get to have all the fun! I ended up running 35:40 for the long course, so I figure I was probably a 34 low for a true 10k. Not great, but not bad. I came in 10th overall. Whiskey makes my baby, feel a little frisky...
Rachel was a trooper all day in the rain, and she cheered and looked sexy so I'd run faster! So, I rewarded her (that's my justification, this had nothing to do with what I wanted!) by going to get some barbecue at the famous Jack Stack Barbecue. Oh my lord, once again, one of the best meals I've ever been served! We drove home full and happy.
Well last weekend I raced the Dallas Pan-Am Cup, and that report will be posted soon! Until then, FOLLOW THE PACE RABBIT!
Rachel came down with me to watch her first triathlon, and on Friday we went to her friend's graduation in Manhattan. I had the day off of training as per normal, but sitting around for 8 hours that day (in the car, at the graduation, etc) and eating cake and ice cream was perhaps not the best idea, but sometimes you've gotta play ball and make your girlfriend happy on Friday so she'll come watch your race on Sunday! Either way, we all had a blast, I don't think it had a huge affect on my performance, and I would do it all over again.
Saturday meant my standard pre-race brick/course preview. The swim felt solid (the water was pretty stinky) and the bike was good, if the course was a bit long (25.9 mi)... however, whoever decided to call that course "gently rolling" was probably raised in the Himalayas. Granted, I've been a flat-lander for too long, but there were a couple monster climbs that I was not too thrilled about. The run course looked good, pretty fast, but it was also a little long at about 6.5 miles... Oh well!
Sunday morning we woke up to rain and clouds, but we drove to the race undeterred. I did my usual warmup, but we couldn't get into the water due to lightning. They postponed, and postponed again, and finally cancelled the swim. Sweet. I didn't wanna do my best leg anyway!
That was sarcasm. You runners get it so easy! The slightest weather problem and every race director is so quick to drop the swim! Why? Because most people hate it! Truth be told, its my least favorite part of the race too, but at least I know I'm good at it. You never hear a race director say, "hey guys, its pretty hot out today, lets just call off the run and make this an Aqua Bike!" Now that would be sweet!
I couldn't help but have that Luke Bryan song, "Rain is a Good Thing" stuck in my head during the whole race. It made me smile and kept my attitude positive... after all, Mr. Bryan has a few good points in the song!
Anyway, we did a time-trial start on the bike, which is always fun starting on an uphill. The bike was good, but I played it too conservative. I passed a few guys, got passed by a few other guys, and did what I could to keep myself in the mix without exerting too much. In retrospect I should've pushed it just a bit more, but I was pretty happy with my time. I was just around 59 minutes for the actual 40k mark on a hilly, windy, wet course with water standing in the low spots! Rain makes corn, corn makes whiskey...
I came off the bike and felt really heavy on the first mile. I am not used to running off a TT bike, and that showed. Still, I was able to run down several guys which is always fun... Again, you scrawny little runner guys get to have all the fun! I ended up running 35:40 for the long course, so I figure I was probably a 34 low for a true 10k. Not great, but not bad. I came in 10th overall. Whiskey makes my baby, feel a little frisky...
Rachel was a trooper all day in the rain, and she cheered and looked sexy so I'd run faster! So, I rewarded her (that's my justification, this had nothing to do with what I wanted!) by going to get some barbecue at the famous Jack Stack Barbecue. Oh my lord, once again, one of the best meals I've ever been served! We drove home full and happy.
Well last weekend I raced the Dallas Pan-Am Cup, and that report will be posted soon! Until then, FOLLOW THE PACE RABBIT!
Friday, May 31, 2013
Food Blog Friday: DON'T CALL IT A COMEBACK!
What's up friends?? Its Friday again, and you know what that means!
...ok, so it hasn't meant anything special for this blog for the past few weeks. I'm sorry, OK?? Getting my personal training certificate, starting a new job, and traveling a lot have left me rather busy.. plus I had to do some research for y'all! In other words, I ate some good food :)
Today I wanna talk about The Coffee Shop Conundrum. Now, I love coffee. I think my blood type is French Roast (I like dark roasts) and I have worked in several different coffee shops in my career as an aspiring foodie. We all know of that one coffee shop... I'm not gonna name names or endorse anybody here since they don't give me free coffee and I don't wear their logo on my race kit (side note to coffee shops; Race Kit space for rent! Free Coffee OBO!) but it starts with an S and rhymes with Starbucks.
I like Starbucks; they have consistently good product and service, I like the Cole Porter Pandora Radio they play in-store, and I have been brainwashed to like their style of dark-roasted beans. The problem is, they are a huge company, and I'm a hipster. As a hipster, I have to wear skinny jeans, ride a fixie (its actually just a single speed) and I have to HATE corporate America! I can't support such a huge company, even though I can find many of my kind in their stores, fixies parked out front, blogging on their Macbook Pros after getting off of work at a local organic pizza shop.
God, I love making fun of hipsters.
The point here is, we should all try and experience the local flavor every once in a while. The problem with that is, a lot of times your local coffee shop is just some weird lady who after a mid-life crisis decided it would be "fun" to buy a $10,000 espresso machine, rent a space and go for it without ever really having been trained, or even having worked in a coffee shop. She bought a lot of carmel macchiatos, but maybe doesn't understand what a real macchiato is... So, what you get is a lot of bad espresso that is poorly prepared and hopefully covered up with lots of milk and sugar. The best thing about these places is that your barista is probably a smokin'-hot twenty-something.
So, how do we know where to go, if it doesn't say "Starbucks" on the awning?? Well, to sum it up in a sentence, WATCH THE BARISTA! He/she should have sleeve tattoos, gaged ears, glasses (with or without prescription) vintage clothing, and be able to tell you that he/she is actually an actor/photographer/musician... but who am I to talk? I'm in the same boat minus the earrings, tats, and plus that whole swim/bike/run thing.
In all seriousness, you can learn a lot about a coffee shop by its baristas and how good they are at what they do.
First of all, it is important to understand that making an espresso drink is a complicated and delicate process. The temperature of the water, the coarseness of the grind, the tightness of the coffee in the porta-filter, the extraction time, and the humidity in the air all have to be taken into account. That is not even considering frothing the milk, which is a combination of heating, swirling, and aerating. All of this has to come together perfectly, and should be enjoyed within the next few minutes to assure top quality.
I am not telling you this so you'll tip your baristas (although that is a good idea, they don't get paid very much!) I am telling you this so you'll know and understand that these things take time. If you walk into a coffee shop and order something, only to watch in dismay the sleeve-tatted dude behind the counter with hipster glasses pushes a button and watches some frothy crap come out, you've gone to the wrong coffee shop. Watch the baristas before ordering, and make sure they do things like tamp the espresso and froth the milk by hand, adjust the grind occasionally, and take their time with each drink. Yes, you might have to wait a bit longer, but if you're just looking for a buzz go for the drip coffee!
Another good idea is to quiz these v-neck wearing, beard rocking, individuals making your drink. Ask them about the espresso. If they say something like "I don't know," keep searching for that ideal coffee shop, my friend. If they say "I don't like coffee," please do me a favor and slap them. They should be able to speak intelligently about what they are brewing, and steer you in the right direction, even if you're not wearing skinny jeans. Part of proper training as a barista is learning about your product, including tasting it. A good coffee shop will know this, and only hire hipsters that like coffee and train said hipsters properly on their product.
So in conclusion, look for that hole-in-the-wall coffee shop when you can, and when you find it, make sure those punks making your drink know what they are doing! When in doubt though, that green awning is never far away... and if it wasn't for them, the coffee industry wouldn't be where it is today! Until next time, drink up and FOLLOW THE PACE RABBIT!
...ok, so it hasn't meant anything special for this blog for the past few weeks. I'm sorry, OK?? Getting my personal training certificate, starting a new job, and traveling a lot have left me rather busy.. plus I had to do some research for y'all! In other words, I ate some good food :)
Today I wanna talk about The Coffee Shop Conundrum. Now, I love coffee. I think my blood type is French Roast (I like dark roasts) and I have worked in several different coffee shops in my career as an aspiring foodie. We all know of that one coffee shop... I'm not gonna name names or endorse anybody here since they don't give me free coffee and I don't wear their logo on my race kit (side note to coffee shops; Race Kit space for rent! Free Coffee OBO!) but it starts with an S and rhymes with Starbucks.
I like Starbucks; they have consistently good product and service, I like the Cole Porter Pandora Radio they play in-store, and I have been brainwashed to like their style of dark-roasted beans. The problem is, they are a huge company, and I'm a hipster. As a hipster, I have to wear skinny jeans, ride a fixie (its actually just a single speed) and I have to HATE corporate America! I can't support such a huge company, even though I can find many of my kind in their stores, fixies parked out front, blogging on their Macbook Pros after getting off of work at a local organic pizza shop.
God, I love making fun of hipsters.
The point here is, we should all try and experience the local flavor every once in a while. The problem with that is, a lot of times your local coffee shop is just some weird lady who after a mid-life crisis decided it would be "fun" to buy a $10,000 espresso machine, rent a space and go for it without ever really having been trained, or even having worked in a coffee shop. She bought a lot of carmel macchiatos, but maybe doesn't understand what a real macchiato is... So, what you get is a lot of bad espresso that is poorly prepared and hopefully covered up with lots of milk and sugar. The best thing about these places is that your barista is probably a smokin'-hot twenty-something.
So, how do we know where to go, if it doesn't say "Starbucks" on the awning?? Well, to sum it up in a sentence, WATCH THE BARISTA! He/she should have sleeve tattoos, gaged ears, glasses (with or without prescription) vintage clothing, and be able to tell you that he/she is actually an actor/photographer/musician... but who am I to talk? I'm in the same boat minus the earrings, tats, and plus that whole swim/bike/run thing.
In all seriousness, you can learn a lot about a coffee shop by its baristas and how good they are at what they do.
First of all, it is important to understand that making an espresso drink is a complicated and delicate process. The temperature of the water, the coarseness of the grind, the tightness of the coffee in the porta-filter, the extraction time, and the humidity in the air all have to be taken into account. That is not even considering frothing the milk, which is a combination of heating, swirling, and aerating. All of this has to come together perfectly, and should be enjoyed within the next few minutes to assure top quality.
I am not telling you this so you'll tip your baristas (although that is a good idea, they don't get paid very much!) I am telling you this so you'll know and understand that these things take time. If you walk into a coffee shop and order something, only to watch in dismay the sleeve-tatted dude behind the counter with hipster glasses pushes a button and watches some frothy crap come out, you've gone to the wrong coffee shop. Watch the baristas before ordering, and make sure they do things like tamp the espresso and froth the milk by hand, adjust the grind occasionally, and take their time with each drink. Yes, you might have to wait a bit longer, but if you're just looking for a buzz go for the drip coffee!
Another good idea is to quiz these v-neck wearing, beard rocking, individuals making your drink. Ask them about the espresso. If they say something like "I don't know," keep searching for that ideal coffee shop, my friend. If they say "I don't like coffee," please do me a favor and slap them. They should be able to speak intelligently about what they are brewing, and steer you in the right direction, even if you're not wearing skinny jeans. Part of proper training as a barista is learning about your product, including tasting it. A good coffee shop will know this, and only hire hipsters that like coffee and train said hipsters properly on their product.
So in conclusion, look for that hole-in-the-wall coffee shop when you can, and when you find it, make sure those punks making your drink know what they are doing! When in doubt though, that green awning is never far away... and if it wasn't for them, the coffee industry wouldn't be where it is today! Until next time, drink up and FOLLOW THE PACE RABBIT!
Friday, April 19, 2013
#FBF: Sushi for the Landlocked
Living in Nebraska makes me a great authority on sushi... wait... no, no it doesn't. But for that matter, I don't know what does? I eat it every chance I get, and I love preparing it myself, does that count?
Now sushi is something of a polarizing dish. A lot of people are thrown off by eating raw fish for reasons like food poisoning, heavy-metal poisoning, being lame specimens of humanity, etc. The fact is, variety is the spice of life, and if eating something is potentially dangerous it makes it all the more appealing, right? (Think other fun/dangerous activities like skydiving, snowboarding, or listening to 2 Chainz)
The fact is, sushi is NOT always raw fish! Sushi just refers to the cooking method of the rice and wrapping the ingredients in the rice and the nori, or seaweed wrap. Sashimi refers to raw or lightly cooked fish. Sushi is (I realize I use this term a lot about dishes) a blank canvas... I've had everything from steak to a fried whole softshell crab wrapped in rice and seaweed and thrown it all back in one bite.
How To: At the restaurant:
Now, first of all consider you're location. If you're in South Dakota, and the sushi is only $5, its probably not very fresh. But, if it looks like a legit place, or you are close to the ocean, its probably safe! Use your judgement.
When getting sushi, I like to order a variety of different things, and let everyone share. Start with some tempura (a specific type of frying batter used on fish, vegetables, etc.) as an appetizer, you won't be disappointed. Anything deep fried can't be that bad, right? Next, let everyone pick out a roll that they want. One to two rolls should be plenty per person, even if they are all skinny fat kids like me! Sushi is quite filling.
This is the time to branch out, so live a little! Order something weird along with the safe rolls (California rolls are generally liked by everyone). IF there is a softshell crab, get it! If there is anything called a "dragon roll" on the menu, it is required that someone order it. Personally, the only ones I stay away from are the eel... It just tastes a little bit too much like the bottom of the ocean for my taste.
When eating it, using your hands is actually more appropriate than using chopsticks (sweet!) so dig in! Dip it in the soy sauce mixed with wasabi and throw it all back in one bite, even if its a big roll. 2 bites is a no-no. Don't forget the sake, which has a weirdly appealing savoriness to it.
How To: At home
Sushi is actually easier to prepare than you'd think. All you need is sushi rice, rice wine vinegar, nori (The seaweed wrapper, really easy to come by these days!), and anything you'd like to fill it with. I like to use cooked shrimp, crab, and smoked salmon. I myself have never attempted to use raw fish, but if you do make sure it is sushi-grade.
First of all, using a wire strainer and a large bowl, rinse the rice with tap water until the water comes off clear. Next, bring the rice and the appropriate amount of water (1 to 1 ratio) to a boil. Turn down to simmer, and leave for 15 minutes. Turn off heat, cover, and leave for another 10 minutes. After this add a couple tablespoons each of sugar, salt, and rice wine vinegar and mix to coat each grain. Put in the fridge until it comes down to room temperature.
Now comes the fun part! Lay down a sheet of nori and spread a thin, even layer of rice over it (if you have a bamboo sushi roller, that makes rolling a little easier but its not necessary). Next, put whatever you like on the rice and roll it up! Think like a sleeping bag roll, keep it tight and hopefully the rice will keep it all together.
Last week Rachel and I did this and had a lot of fun. It is a bit of a process, but its something you can do to make a great date night. We used crab, smoked salmon, and pre-cooked shrimp, as well as cream cheese, avocado, cucumber, and carrots to fill our sushi. The only problem was, we kinda ate as we went, so by the time we were finished neither of us were very hungry!
Well, my friends, I hope this opened your eyes a bit to the world of sushi. Go forth, try it out, and get something weird! I would definitely advise eating it in a restaurant setting before trying on your own. Get some inspiration! It plates beautifully, is very healthy, and makes you feel like a hipster. Until next time, FOLLOW THE PACE RABBIT!
Now sushi is something of a polarizing dish. A lot of people are thrown off by eating raw fish for reasons like food poisoning, heavy-metal poisoning, being lame specimens of humanity, etc. The fact is, variety is the spice of life, and if eating something is potentially dangerous it makes it all the more appealing, right? (Think other fun/dangerous activities like skydiving, snowboarding, or listening to 2 Chainz)
The fact is, sushi is NOT always raw fish! Sushi just refers to the cooking method of the rice and wrapping the ingredients in the rice and the nori, or seaweed wrap. Sashimi refers to raw or lightly cooked fish. Sushi is (I realize I use this term a lot about dishes) a blank canvas... I've had everything from steak to a fried whole softshell crab wrapped in rice and seaweed and thrown it all back in one bite.
How To: At the restaurant:
Now, first of all consider you're location. If you're in South Dakota, and the sushi is only $5, its probably not very fresh. But, if it looks like a legit place, or you are close to the ocean, its probably safe! Use your judgement.
When getting sushi, I like to order a variety of different things, and let everyone share. Start with some tempura (a specific type of frying batter used on fish, vegetables, etc.) as an appetizer, you won't be disappointed. Anything deep fried can't be that bad, right? Next, let everyone pick out a roll that they want. One to two rolls should be plenty per person, even if they are all skinny fat kids like me! Sushi is quite filling.
This is the time to branch out, so live a little! Order something weird along with the safe rolls (California rolls are generally liked by everyone). IF there is a softshell crab, get it! If there is anything called a "dragon roll" on the menu, it is required that someone order it. Personally, the only ones I stay away from are the eel... It just tastes a little bit too much like the bottom of the ocean for my taste.
When eating it, using your hands is actually more appropriate than using chopsticks (sweet!) so dig in! Dip it in the soy sauce mixed with wasabi and throw it all back in one bite, even if its a big roll. 2 bites is a no-no. Don't forget the sake, which has a weirdly appealing savoriness to it.
How To: At home
Sushi is actually easier to prepare than you'd think. All you need is sushi rice, rice wine vinegar, nori (The seaweed wrapper, really easy to come by these days!), and anything you'd like to fill it with. I like to use cooked shrimp, crab, and smoked salmon. I myself have never attempted to use raw fish, but if you do make sure it is sushi-grade.
First of all, using a wire strainer and a large bowl, rinse the rice with tap water until the water comes off clear. Next, bring the rice and the appropriate amount of water (1 to 1 ratio) to a boil. Turn down to simmer, and leave for 15 minutes. Turn off heat, cover, and leave for another 10 minutes. After this add a couple tablespoons each of sugar, salt, and rice wine vinegar and mix to coat each grain. Put in the fridge until it comes down to room temperature.
Now comes the fun part! Lay down a sheet of nori and spread a thin, even layer of rice over it (if you have a bamboo sushi roller, that makes rolling a little easier but its not necessary). Next, put whatever you like on the rice and roll it up! Think like a sleeping bag roll, keep it tight and hopefully the rice will keep it all together.
Last week Rachel and I did this and had a lot of fun. It is a bit of a process, but its something you can do to make a great date night. We used crab, smoked salmon, and pre-cooked shrimp, as well as cream cheese, avocado, cucumber, and carrots to fill our sushi. The only problem was, we kinda ate as we went, so by the time we were finished neither of us were very hungry!
Well, my friends, I hope this opened your eyes a bit to the world of sushi. Go forth, try it out, and get something weird! I would definitely advise eating it in a restaurant setting before trying on your own. Get some inspiration! It plates beautifully, is very healthy, and makes you feel like a hipster. Until next time, FOLLOW THE PACE RABBIT!
Saturday, April 13, 2013
#FBF: The Agnostic Diet
What diet are you on? Lately, this question has become as common as "What church do you go to?" Well me, I was a Catholic School dropout, but I do have my own set of beliefs. I feel like I am a good person, but that is not a result of what church I go to.
This is the basis of the agnostic diet. I first read about this in this month's Triathlete magazine, and immediately was attracted to it. There was a statistic that it had, the exact numbers of which I can't recall, which said that a lot of age-groupers are on a diet with a name (eg. Paleo diet, Vegan diet, Zone Diet) where as next to no professionals are on a diet. What's up with that??
Granted, the demands of a professional allow for a little more freedom with eating. It would simply not do to train 25+ hours a week and be on a low-carb diet... (People often say, "you can eat whatever you want and still look good, can't you??" Well, yeah, but do you wanna do what I do in a given week??) On the other hand though, there is a lot less difference in 1st place and 10th place at a pro race, so the guys with the tiniest edge come out on top. That's where good nutrition comes in.
Now, this "diet" is to most diets as agnosticism is to most religions... in that its not a diet at all! Just like how an agnostic person would say they know how to be a good person without going to church, most of us know pretty well what to eat without following a diet. Being on a diet does not absolve you of all your sins of bad eating... that triple almond milk sugar-free vanilla latte is still bad for you, even though loosely translated its "on the Paleo Diet". Like Jack Johnson says, "Singin' on Sunday won't save your soul/now that Saturday's gone"
Here are a few guidelines to follow. If you have any questions, please do not hesitate to contact me!
Here are some foods you should eat: (Start at the top for most quality and work your way down)
Vegetables
Fruits
Nuts and Seeds
Lean Proteins
Whole Grains
Healthy Oils (Avocado, fish oil, olive oil)
Dairy
Here are some foods you should avoid: (Again, the least bad are at the top)
Refined grains
Fatty meats
Sweets (Including artificial sweeteners! That shit causes cancer yo!)
Fried Foods
Donuts (Aww, man! Last place?? Seriously??)
As far as macronutrient breakdown, a good guideline to start with is the 1-2-3 rule. 1 part fats (go for unsaturated as much as possible!) to 2 parts lean proteins to 3 parts carbohydrates (try and get as many of these as possible from fruits and vegetables!)
-Side note: during intense training, it is OK to go as much as 4 or 5 parts carbohydrates... eat that pasta, friends!
Now, all that seems pretty simple right? Like I said, you already know all of this stuff, you just have to take responsibility and follow it. You don't need a diet to tell you what to do, just eat right, go FAST, take CHANCES, and FOLLOW THE PACE RABBIT!
This is the basis of the agnostic diet. I first read about this in this month's Triathlete magazine, and immediately was attracted to it. There was a statistic that it had, the exact numbers of which I can't recall, which said that a lot of age-groupers are on a diet with a name (eg. Paleo diet, Vegan diet, Zone Diet) where as next to no professionals are on a diet. What's up with that??
Granted, the demands of a professional allow for a little more freedom with eating. It would simply not do to train 25+ hours a week and be on a low-carb diet... (People often say, "you can eat whatever you want and still look good, can't you??" Well, yeah, but do you wanna do what I do in a given week??) On the other hand though, there is a lot less difference in 1st place and 10th place at a pro race, so the guys with the tiniest edge come out on top. That's where good nutrition comes in.
Now, this "diet" is to most diets as agnosticism is to most religions... in that its not a diet at all! Just like how an agnostic person would say they know how to be a good person without going to church, most of us know pretty well what to eat without following a diet. Being on a diet does not absolve you of all your sins of bad eating... that triple almond milk sugar-free vanilla latte is still bad for you, even though loosely translated its "on the Paleo Diet". Like Jack Johnson says, "Singin' on Sunday won't save your soul/now that Saturday's gone"
Here are a few guidelines to follow. If you have any questions, please do not hesitate to contact me!
Here are some foods you should eat: (Start at the top for most quality and work your way down)
Vegetables
Fruits
Nuts and Seeds
Lean Proteins
Whole Grains
Healthy Oils (Avocado, fish oil, olive oil)
Dairy
Here are some foods you should avoid: (Again, the least bad are at the top)
Refined grains
Fatty meats
Sweets (Including artificial sweeteners! That shit causes cancer yo!)
Fried Foods
Donuts (Aww, man! Last place?? Seriously??)
As far as macronutrient breakdown, a good guideline to start with is the 1-2-3 rule. 1 part fats (go for unsaturated as much as possible!) to 2 parts lean proteins to 3 parts carbohydrates (try and get as many of these as possible from fruits and vegetables!)
-Side note: during intense training, it is OK to go as much as 4 or 5 parts carbohydrates... eat that pasta, friends!
Now, all that seems pretty simple right? Like I said, you already know all of this stuff, you just have to take responsibility and follow it. You don't need a diet to tell you what to do, just eat right, go FAST, take CHANCES, and FOLLOW THE PACE RABBIT!
Saturday, April 6, 2013
#FBF; Sauce Boss!
Lately my dear friend pasta has been getting a bad rap. All these low-carb, gluten-free, trendy diets have been leaving pasta alone out in the cold. And these paleo-dieters come at me saying, "You're ancient ancestors didn't eat pasta, so you shouldn't either!" Well ya know what else my ancient ancestors didn't do? Swim 25k, cycle 250+ miles and run 60+ miles a week, so there!
I'll save you my dietary ranting for another blog post, but today I wanna talk about pasta. Pasta is a great food group in that it is a blank canvas, just waiting to be painted with different sauces, proteins, and vegetables. Not to mention, it is a great fuel source!
The process of preparing pasta is pretty straightforward, unless you're making it all from scratch... As far as the boxed stuff goes, just be sure to use a high-sided pot, salt your water enough that it tastes like the sea, and keep a rolling boil all through the cooking process. Remember to leave it just a little bit under-cooked so that you can saute it for a bit with the sauce to finish cooking! If you wanna be super classy and Old-Worldly, leave it a little al dente.
I am no expert on making homemade pasta, so I won't pretend to be. I have only helped out with this process a couple times, but it does seem pretty simple. If you do use fresh pasta, remember the cooking time is much less.
Now time for the REAL star of the show, the sauce! Marinara is pretty much just marinara, it doesn't ever really deviate from the standard set a long time ago in Italy (I assume? I guess I don't really know...) You can totally make this yourself... but it isn't much better than if you buy a jar. However, the two sauces everyone should know how to make from scratch are a basil pesto and Alfredo sauce.
Pesto does not come out of a jar, believe it or not... In fact, it tastes much better when you make it yourself, even if you don't have super fresh basil! Its also probably cheaper, and it is really not difficult. All you need to do is throw some nuts (about 1/3 cup, walnuts or pine nuts work best!) in a food processor and give them a few pulses to get a head start. Then, add 2 cups of fresh basil, 1 cup of parmesan cheese, and about 1/3 to 1/2 cup of olive oil and 3 or 4 big cloves of garlic. Blend this until its a pretty homogenous mixture (I like to leave it just short of paste, give it a little texture!) and toss with warm, freshly cooked pasta. Add some shrimp or chicken, roasted red peppers, and garnish with a cherry tomato. Bellissimo! (Ok I probably spelled that wrong... I speak Spanish, not Italian...)
Alfredo sauce is a little more of an involved process. Again though, the final product is astronomically better, and it is cheaper than the packet or the jar.... IF you use the jar of Alfredo sauce, we can no longer be friends.
Alfredo begins with a basic roux... butter and flour! I generally use about a 1 to 1 ratio, melting the butter and adding the flower before the butter browns. Add a couple cloves of minced garlic, and whisk the mixture thoroughly and cook for a few minutes until it is about the color of wet sand.
Once it comes to a boil, add 2-3 cups of grated parmesan cheese... this sounds like a lot, but this is how you get that cheesy flavor. Once all the cheese melts, turn off the heat and add salt and fresh cracked pepper to taste. Now you're ready to plate!
What I did here was toss the pasta with the pesto, put that in a bowl topped with some sautéed shrimp and veggies, topped it all with the Alfredo, and garnished with a cherry tomato. Date night is served! (You're welcome, Rachel!)
Hope you enjoyed my first attempt at a recipe... ok so it was more like some guidelines... Until next time, FOLLOW THE PACE RABBIT!
I'll save you my dietary ranting for another blog post, but today I wanna talk about pasta. Pasta is a great food group in that it is a blank canvas, just waiting to be painted with different sauces, proteins, and vegetables. Not to mention, it is a great fuel source!
The process of preparing pasta is pretty straightforward, unless you're making it all from scratch... As far as the boxed stuff goes, just be sure to use a high-sided pot, salt your water enough that it tastes like the sea, and keep a rolling boil all through the cooking process. Remember to leave it just a little bit under-cooked so that you can saute it for a bit with the sauce to finish cooking! If you wanna be super classy and Old-Worldly, leave it a little al dente.
I am no expert on making homemade pasta, so I won't pretend to be. I have only helped out with this process a couple times, but it does seem pretty simple. If you do use fresh pasta, remember the cooking time is much less.
Now time for the REAL star of the show, the sauce! Marinara is pretty much just marinara, it doesn't ever really deviate from the standard set a long time ago in Italy (I assume? I guess I don't really know...) You can totally make this yourself... but it isn't much better than if you buy a jar. However, the two sauces everyone should know how to make from scratch are a basil pesto and Alfredo sauce.
Pesto does not come out of a jar, believe it or not... In fact, it tastes much better when you make it yourself, even if you don't have super fresh basil! Its also probably cheaper, and it is really not difficult. All you need to do is throw some nuts (about 1/3 cup, walnuts or pine nuts work best!) in a food processor and give them a few pulses to get a head start. Then, add 2 cups of fresh basil, 1 cup of parmesan cheese, and about 1/3 to 1/2 cup of olive oil and 3 or 4 big cloves of garlic. Blend this until its a pretty homogenous mixture (I like to leave it just short of paste, give it a little texture!) and toss with warm, freshly cooked pasta. Add some shrimp or chicken, roasted red peppers, and garnish with a cherry tomato. Bellissimo! (Ok I probably spelled that wrong... I speak Spanish, not Italian...)
Alfredo sauce is a little more of an involved process. Again though, the final product is astronomically better, and it is cheaper than the packet or the jar.... IF you use the jar of Alfredo sauce, we can no longer be friends.
Alfredo begins with a basic roux... butter and flour! I generally use about a 1 to 1 ratio, melting the butter and adding the flower before the butter browns. Add a couple cloves of minced garlic, and whisk the mixture thoroughly and cook for a few minutes until it is about the color of wet sand.
At this point, add about 2-4 cups of hot 2% milk. I usually get this going in the microwave as the roux cooks. Again, whisk like hell until all the flour gets dissolved and bring the mix to a boil, whisking occasionally.
Once it comes to a boil, add 2-3 cups of grated parmesan cheese... this sounds like a lot, but this is how you get that cheesy flavor. Once all the cheese melts, turn off the heat and add salt and fresh cracked pepper to taste. Now you're ready to plate!
What I did here was toss the pasta with the pesto, put that in a bowl topped with some sautéed shrimp and veggies, topped it all with the Alfredo, and garnished with a cherry tomato. Date night is served! (You're welcome, Rachel!)
Hope you enjoyed my first attempt at a recipe... ok so it was more like some guidelines... Until next time, FOLLOW THE PACE RABBIT!
Friday, March 29, 2013
FBF: Sozo American Cuisine
Now, I'd had the greatest intentions of cooking something spectacular this week and wowing you all with my culinary prowess... but it got to be a busy week with studying, training, and getting back into the rhythm of "normal life" (which is considered not traveling/racing). So, you're stuck with another restaurant review.
The other night Rachel took me to Sozo American Cuisine in Kearney, Nebraska for my birthday. Kearney is a small town, and the restaurant scene is a bit... lacking, shall we say... for a college town especially. If you're looking for date night, there are tragically few options that aren't stuffy and out-dated... I could really turn this into a whole other blog post... Anyway, I'm all about progressive cuisine with flashy plating, raw fish, and weird ingredients. The type of place my grandmother (who I do love dearly) would not want to eat at. So, Sozo was the place!
Those of you who knew it as The Venue and Legacy 272 will be pleasantly surprised to find the great atmosphere, wraparound bar, and general idea of the menu have not changed. While the service was good, it did not wow me. Having worked as a server I know this can be caused by anything from a bad tip earlier to stress from school, so I let it go.
Rachel and I ordered the tuna tacos as an appetizer to go with our beers. These were delicious! Tuna seared rare with Asian-style slaw, served in a crispy wonton shell and drizzled with a soy reduction is exactly what I wanted to celebrate my birthday. ORDER THIS APP!!
We both got salads for our entrees. Now I know what you're thinking, that salad isn't glamorous and shouldn't be included on date night, let alone a restaurant review. I say salad is a blank canvas, and I wanted to see what Sozo could paint... plus its on the Paleo Diet...
I had a steak salad with arugula, bleu cheese, roasted red peppers and balsamic reduction. All big flavors, but the smokiness of the peppers balanced perfectly with the sweet balsamic. And really, steak cooked medium rare and bleu cheese is always a winner. The meat was a little grisly, but well seasoned and perfectly cooked.
Rachel had a spinach chicken salad with apples, bacon, cranberries, and a maple vinaigrette. Strictly speaking, I had ordered this but we switched, so when I say this was the better salad it means I won dinner! The maple vinaigrette was amazing, and brought together the apples, chicken, and bacon... and plus it had bacon...
We finished the meal with one of their house-made desserts. A peanut butter fudge cake that was to die for. It was dense, rich, and decadent. I love that they make all their own desserts, and the choices change regularly. Always order a dessert if it is made in house!
All in all, I'd give Sozo an A rating. The ingredients are high quality and well prepared and beautifully plated, and it is very affordable. The service was good, and the atmosphere is great. It is perfect for a date night, although the bar and TVs make it great for game night with the guys too. Plus, its location right off the interstate is perfect for travelers. Don't go to the chain restaurants, get weird and try something new!
When you go, request one of the booths; the drapes make it feel very private and not like you're stuck in a dining hall. Order a tap beer and get the tuna tacos! Until next time, FOLLOW THE PACE RABBIT!
The other night Rachel took me to Sozo American Cuisine in Kearney, Nebraska for my birthday. Kearney is a small town, and the restaurant scene is a bit... lacking, shall we say... for a college town especially. If you're looking for date night, there are tragically few options that aren't stuffy and out-dated... I could really turn this into a whole other blog post... Anyway, I'm all about progressive cuisine with flashy plating, raw fish, and weird ingredients. The type of place my grandmother (who I do love dearly) would not want to eat at. So, Sozo was the place!
Those of you who knew it as The Venue and Legacy 272 will be pleasantly surprised to find the great atmosphere, wraparound bar, and general idea of the menu have not changed. While the service was good, it did not wow me. Having worked as a server I know this can be caused by anything from a bad tip earlier to stress from school, so I let it go.
Rachel and I ordered the tuna tacos as an appetizer to go with our beers. These were delicious! Tuna seared rare with Asian-style slaw, served in a crispy wonton shell and drizzled with a soy reduction is exactly what I wanted to celebrate my birthday. ORDER THIS APP!!
We both got salads for our entrees. Now I know what you're thinking, that salad isn't glamorous and shouldn't be included on date night, let alone a restaurant review. I say salad is a blank canvas, and I wanted to see what Sozo could paint... plus its on the Paleo Diet...
I had a steak salad with arugula, bleu cheese, roasted red peppers and balsamic reduction. All big flavors, but the smokiness of the peppers balanced perfectly with the sweet balsamic. And really, steak cooked medium rare and bleu cheese is always a winner. The meat was a little grisly, but well seasoned and perfectly cooked.
Rachel had a spinach chicken salad with apples, bacon, cranberries, and a maple vinaigrette. Strictly speaking, I had ordered this but we switched, so when I say this was the better salad it means I won dinner! The maple vinaigrette was amazing, and brought together the apples, chicken, and bacon... and plus it had bacon...
We finished the meal with one of their house-made desserts. A peanut butter fudge cake that was to die for. It was dense, rich, and decadent. I love that they make all their own desserts, and the choices change regularly. Always order a dessert if it is made in house!
All in all, I'd give Sozo an A rating. The ingredients are high quality and well prepared and beautifully plated, and it is very affordable. The service was good, and the atmosphere is great. It is perfect for a date night, although the bar and TVs make it great for game night with the guys too. Plus, its location right off the interstate is perfect for travelers. Don't go to the chain restaurants, get weird and try something new!
When you go, request one of the booths; the drapes make it feel very private and not like you're stuck in a dining hall. Order a tap beer and get the tuna tacos! Until next time, FOLLOW THE PACE RABBIT!
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