Monthly Archives: September 2013

Day Sixteen

Monday, September 23, 2013

Welcome to week three.  Now with Hemp. And improved metrics.

I have this little confession to make. My bathroom scale has been broken for months.  It still weighs and it still displays a result.  As far as I know, it’s still ‘accurate’; it’s just using a proprietary unit of measure for its display.  And the body fat feature doesn’t work at all.  So I’ve been using a spreadsheet to translate the scale’s display to pounds.  As best I can. And I think I’m pretty close, but not right on.  I finally broke down yesterday and bought a new scale so I can read pounds directly and I can get a body fat reading.  I know the bathroom scale body fat measurement is not the most reliable, but it’s convenient.  And it’s better than nothing.  I’ll be using both scales this week to see how well they correlate and the results will be disclosed on Friday.

While shopping at Whole Foods yesterday, I stocked up on some hemp products.  Maybe I’m expanding the scope of the experiment, maybe I’m adding too many variables, but I see it as part of the process – Especially considering that improved athletic performance is high on my list of priorities.  Hemp gets some pretty good press about being a minimally processed, naturally occurring source of all 10 essential amino acids.  Hemp has an ideal ratio of Omega 6 to Omega 3 essential fatty acids. Hemp protein power is not chemically treated, just milled & sifted.  I have Hemp hearts, Hemp oil and a container of 50% protein powder.  Will it help with recovery?  Will I be able to detect any improvement in muscle synthesis?  It’s part of the experiment now, expect to read a lot more about my observations and conclusions, in the meantime you will be seeing it quite a bit in “Here’s what I ate today”:

  • Breakfast
    • Oatmeal with molasses & agave nectar, blueberries, pecans, flaxseed and hemp hearts
    • Green smoothie: Spinach, kale, strawberries & blackberries
  • Lunch:
    • Curried lentil wrap, ½ orange bell pepper, Greek yogurt with agave and hemp protein, apple
  • Dinner:
    • Appetizer: cottage cheese and figs
    • Grilled cheese & guacamole sandwich
    • Baked fries
    • Green salad with hemp oil and balsamic vinaigrette
    • Glass of cabernet
    • A couple more figs

The new sandwich for the week – Guacamole grilled cheese – really quite good and a thumbs up from everyone present.  Bookmark worthy for sure and another one from http://www.twopeasandtheirpod.com. That’s a bunch this week – good stuff, guys!

Hemp oil and balsamic vinaigrette

Hemp oil and balsamic vinaigrette

Prep Time: 5 minutes

Cook Time: 25 minutes

Yield: 2 servings

Serving Size: 2 tablespoons

This simple salad dressing could not be easier. Tastier than anything you will find on the supermarket shelf and WAY healthier, just from the lack of refined sugars and preservatives to start. Add the hemp oil and you've got homemade superfood. Add a couple of teaspoons of chopped fresh herbs for variety.

Ingredients

  • 2 Tbsp Hemp oil
  • 1 Tbsp Extra virgin olive oil
  • 1 Tbsp Balsamic vinegar
  • 1 clove garlic, minced
  • Freshly ground black pepper and coarse salt, to taste

Instructions

  1. Combine all ingredients in a small bowl and whisk until emulsified
  2. Let stand for 20 or 30 minutes
  3. Whisk again before serving over your favorite greens
http://vegetarianvelo.com/hemp-oil-balsamic-vinaigrette/

Day Fifteen

Sunday, September 22, 2013

Sunday is and always shall be the Renegade ride.  Little bit of a detour today due to 405 freeway construction and it was a tough ride.  I really need to work on my recovery on Saturdays.  I should be able to go hard two days in a row, but I usually have a pretty tough time getting the heart rate up on Sunday.  Like I said, it was a tough ride today, but mostly in the tempo zone, hardly any threshold, no anaerobic at all. I felt good for the most part, just didn’t quite have the speed when I needed it.

Stocked up for the week at Whole Foods today – that was fun and not really so expensive.  Now that I’m not buying tons of meat and eggs, I can be more indulgent and still save money at the market – that’s a definite win win.  My go to market has been Ralphs, mainly because the closest one is less than a half mile from home and there is another that I prefer a couple more miles down the road and across the street from one of the local bike shops.  Ralphs is starting to get a little limiting though and I saw a lot of other things I want to try over the coming weeks at Whole Foods.  I did pick up some sprouted grain tortillas for lunches this week (brown rice and black bean burritos).  I plan to make those tomorrow night. Some new things to try this week…so stay tuned.

Here’s what I ate today:

  • Breakfast
    • Oatmeal with molasses & agave nectar, blueberries, pecans & flaxseed
    • Banana
    • 2 oranges, juiced
  • On the ride:
    • Toasted bagel with honey
  • Post ride: (indulgence)
    • 8oz chocolate milk
    • Green smoothie – spinach, kale, melon and pineapple
    • Two poached eggs
    • Sunflower seed & honey toast with preserves
  • Dinner:
    • Appetizer: (more indulgence) cheese, pecans, figs, wheat crackers, Anchor Steam
    • Roasted Vegetable Stacked Enchiladas
    • Cilantro Lime Quinoa
    • Black beans
    • Glass of cabernet

The Quinoa and the enchiladas were both very good.  Both recipes from http://www.twopeasandtheirpod.com. I made a couple of mistakes on the enchiladas and would tweak a couple of things – I put the beans on the side since I have one diner who is not a bean fan, so I should have added something to make up for it – I had an extra zucchini, but I didn’t use it. Should have.  Or maybe even add something else – mushrooms? Cauliflower? Sweet potato?

Day Fourteen

Saturday, September 21, 2013

Great ride today – not what I planned in any way, but sometimes those are the best.  I was just about to head for the Santa Monica mountains when I got a text from the factory – they needed some tech support and my IT person is out of town, so I rode over there first – by the time I got there, the problem was solved.  Go figure. So now I’m really on the opposite side of the valley from the Santa Monicas, so I figured Little Tujunga Canyon it is and maybe I’ll ride up to Bouquet Canyon and decide if I want to turn left for 60 miles or right to make it 100.  Less than a mile down the road, I end up at the back of a peloton of 100 or so PAA/Remax riders who tell me they are headed to Santa Barbara.   More than I had in mind for today so after tailing them for a couple of miles, I peel off and head for Little T.

At the bottom of the climb, I start picking off little groups of riders from the San Fernando Valley Bicycle Club.  This is good entertainment for about 10 minutes and then I roll up on Dave Schneider.  He tells me some of our teammates from Serious Cycling are up the road so I drop the hammer, knowing there is no way I’m going to catch those guys.  About ½ mile or so from the summit though, I pull within range of KK’s wheel.  He’s not having any of that and hits the gas.  I see a couple of other Serious Cycling jerseys just up the road, not to the summit yet.  They stop at the top to regroup and I’m only about 20 or 30 seconds behind. So we decide to follow the club route back to the valley and then go out towards Big Sky to add some miles and a little more climbing.

Long story long, it’s a great little team ride for me and a chance to start spreading the word about the 90 day vegetarian challenge and the blog.  It’s going to be interesting to hear how people react to the challenge and maybe as interesting for other to follow as I had hoped.

Here’s what I ate today:

  • Breakfast
    • Oatmeal with molasses & agave nectar, blueberries, pecans & flaxseed
    • Banana
    • 1 orange, juiced
  • Post ride:
    • 8oz chocolate milk
    • Green smoothie – spinach, kale, melon and pineapple
    • “Fried Barley”.  This was very good. Leftover barley, fried in a little oil with one egg, salt & pepper, a dash of soy sauce and then a little Sriracha.  Tasty indeed.
    • Curried lentil wrap
  • Dinner:
    • Appetizer: Hummus with heirloom carrots and cherry tomatoes
    • Firestone Walker Double Barrel Ale
    • Baked Eggplants stuffed with Gemillini Pasta and tomato sauce
    • Toasted sunflower and honey bread
    • Green Salad
    • Glass of cabernet

Day Thirteen

Friday, September 20, 2013

Weigh in for the week = 134lbs.  That’s good progress, but a couple of weeks and a couple of pounds behind where I planned to be.  I can see the difference though and I can feel the difference, so that’s all good stuff.

Riding the single speed today – just short commutes, resting up for the weekend.

Here’s what I ate today:

  • Breakfast:
    • Oatmeal with molasses & agave nectar, blueberries, pecans & flaxseed
    • Green smoothie – spinach, kale, strawberries, raspberries
  • Lunch:
    • Curried lentil wrap, ½ orange bell pepper, Greek yogurt with honey, apple
  • Dinner:
    • Appetizer – Hummus with heirloom carrots and cherry tomatoes
    • Pizza – Salsa, jack cheese, cilantro, avocado
    • Glass of cabernet – Paso Creek
    • Dessert – Sliced banana w/ chopped dates, pecans & cinnamon

Day Twelve

Thursday, September 19, 2013

Thursday is Hansen Dam lunch loop day, aka LB TT or eL Barrio Time Trial…a reassuring ride today with an average speed of 20.9mph and a PR on the “Osborne to the weird church” Strava segment.  Felt a little stronger on the pull up bar this morning, too.


Here’s what I ate today:

  • Breakfast:
    • Oatmeal with molasses & agave nectar, blueberries, pecans & flaxseed
    • Green smoothie – spinach, kale, strawberries, raspberries
  • Lunch:
    • Pre-lunch ride banana
    • Curried lentil wrap, ½ orange bell pepper, Greek yogurt with honey, apple
  • Dinner:
    • Appetizer – Hummus with heirloom carrots and cherry tomatoes
    • Mushroom Barley salad, baguette.
    • Glass of cabernet – Paso Creek, a favorite

The Mushroom Barley salad was fantastic.  A Martha Stewart recipe, believe it or not, suggested by my wife.  She liked it too, remarking “This was my favorite vegetarian meal so far…”

That’s the last of the meals planned last weekend, which means it’s time to start over, find another weeks worth of new veg meals.  Too soon to repeat already, isn’t it? And it’s fun trying new stuff.  To keep my sanity, I’m doing a circuit for dinners – A new sandwich, new pasta, tacos, something grilled, still pizza on Friday.  I should perhaps dedicate a day to grain – like the Barley tonight.  That just leaves me one day for leftovers or a wild card.  That I’m out of meals though also means it’s almost the weekend and that’s cool – it’s almost time for a long ride on Saturday – Fernwood Stunt Piuma?  I haven’t done that for a while.  How about adding Rock Store?  That’s a lot of great riding.  Then of course, it’s Renegade on Sunday.

My Green Smoothie Formula

My Green Smoothie formula

Prep Time: 5 minutes

Cook Time: 1 minute

Yield: 1 Serving

Serving Size: 1 Pint

Change up the greens & fruits to find a few different combinations that work the best for you. Sometimes I add cucumber, I like to toss in a few chunks of melon and a banana is great too, but you will need more water. I like to use coconut water for recovery if I drink one of these after a hard ride

Ingredients

  • 1 or 2 big handfuls spinach
  • 2 or 3 leaves kale, stems removed
  • 4 or 5 strawberries
  • a few blackberries or raspberries
  • 1/2 to 1 cup water or coconut water as needed

Instructions

  1. Place all ingredients in magic bullet container and blend for about 60 seconds until smooth.
  2. Drink up and feel the power of the plants!
http://vegetarianvelo.com/green-smoothie-formula/


Day Eleven

Wednesday, September 18, 2013

Wednesday is La Tuna canyon lunch ride day – felt pretty good on the climb, nice solid 5.2 heart rate, but no records.  Flatted on the way down – this time of year there are a lot of dry thorns on the road.  Changed the flat in a hurry, didn’t notice that the bead was not set correctly and promptly blew the new tube.  Slowed down after that, made it back to the shop and survived the commute home.  I feel like I’m losing fat right now but not gaining strength.  Maybe I’m paranoid, maybe it’s true, maybe it’s OK?  I have to keep in mind that the fat has to go, then I can switch my focus back to building strength and speed.  This is the time of year to focus on fat.  1st day of fall is Sunday.  I’m going to have to miss the October GMR challenge due to family obligations, I will start up with the Simi ride in October, but it’s easy for the first few weeks, so stay the course Dude!  I think it’s working.  Two days until the next official weigh in.  There has been progress – I think I am probably about a week behind my original plan.

Here’s what I ate today:

  • Breakfast:
    • Oatmeal with molasses & agave nectar, blueberries, walnuts & flaxseed
    • Green smoothie – spinach, kale, strawberries, raspberries
  • Lunch:
    • Pre-lunch ride banana
    • Wedge of leftover muffuletta from Monday’s dinner, ½ orange bell pepper, Greek yogurt with honey, apple
  • Dinner:
    • Appetizer – cottage cheese w/blueberries
    • Tacos – black beans, guacamole, salsa, sour cream.  Green salad
    • Glass of cabernet

Day Ten

Tuesday, September 17, 2013

Kagel commute again this week. Still feeling the weekend, so it was mostly tempo / low heart rate sightseeing. Telling myself this is one of those times that you should listen to your body and back off a little bit.


Here’s what I ate today:

  • Breakfast:
    • Oatmeal with molasses & agave nectar, blueberries, walnuts & flaxseed
    • Green smoothie – spinach, kale, strawberries, raspberries
  • Lunch:
    • Curried Lentil Wrap, ½ orange bell pepper, Greek yogurt with honey, apple
  • Snack before commute:
    • banana
  • Snack after commute:
    • Cottage cheese and melonDinner:
  • Dinner:
      Pasta w / homemade ragu & asparagus, baguette, salad

Curried Lentil Wraps

Curried Lentil Wraps

Prep Time: 10 minutes

Cook Time: 40 minutes

Yield: 8 wraps

A super easy, super tasty grab & go that features the mighty lentil which seems to beg for curry. Hand held California Dal, if you will...

Ingredients

  • 1 cup brown lentils
  • 2 cups water
  • 1 Tbsp coconut or canola oil
  • 2 cloves garlic
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 2 tomatoes, diced or 1 can diced tomatoes
  • 1 Tbsp curry powder
  • Freshly ground pepper and coarse salt to taste.
  • 8 multigrain or veggie wraps or burrito sized tortillas

Instructions

  1. In medium saucepan, heat water to boiling. Add lentils, cover and reduce heat to barely simmering. Cook for 20 minutes and set aside.
  2. Heat oil in 12” sauté pan. Add garlic and sauté until aromatic, add onion and pepper and sauté until softened, about 5 minutes.
  3. Stir in curry powder until incorporated
  4. Add tomatoes and cook until they just begin to break down, 5-7 minutes.
  5. Stir in cooked lentils
  6. Season with salt and pepper to taste, remove from heat
  7. Heat a dry skillet over medium heat.
  8. Add a wrap or tortilla to the pan and cook for 20-30 seconds until it just begins to puff up, flip over and cook another 15 seconds or so on the second side.
  9. Place the heated wrap on a plate or other work surface, place about ½ cup of the lentil mixture on one half and wrap up burrito style.
  10. Continue with remaining wraps and filling.
  11. When done, I wrap these in plastic wraps, stick them in a gallon storage bag and keep in the refrigerator so my daughter and I can grab them in the morning when building our lunches for the day.
http://vegetarianvelo.com/curried-lentil-wraps/