cooking http://www.thatantonguy.com/cooking/ en Copyright 2011 Wed, 25 Oct 2006 13:14:11 -0800 http://www.sixapart.com/movabletype/?v=4.1 http://blogs.law.harvard.edu/tech/rss meal planning: the working person's dillemna getting back to full-time office work and not having access to my kitchen on demand and having less time to cook has put to test a lot of the principles and meals i've written about here.

but do not despair! with a little planning, you can eat well during the day and keep your energy levels high and your weight stable.

]]> http://www.thatantonguy.com/cooking/2006/10/meal_planning_the_working_pers.php http://www.thatantonguy.com/cooking/2006/10/meal_planning_the_working_pers.php basic information Wed, 25 Oct 2006 13:14:11 -0800 squash fall is here, which means the arrival of squash! squash are a great vegetable as they store easily for long periods of time, can be cooked an a variety of ways in any number of dishes and are packed with vitamins (1 C of butternut squash has 300% RDA of vitamin A and 50% RDA of vitamin C!).

]]> http://www.thatantonguy.com/cooking/2006/10/squash.php http://www.thatantonguy.com/cooking/2006/10/squash.php ingredients Mon, 02 Oct 2006 10:40:12 -0800 chickpea curry (crockpot) this recipe is super easy to make. start it cooking in the evening and you have lunch ready to go in the morning. start it in the morning and you have dinner when you get home. replacing the coconut milk with 1.5 cup nonfat yogurt and 3 Ts coconut oil gives a slightly higher protein version. don't add the yogurt until 20 minutes before finishing to prevent it from curdling.

]]> http://www.thatantonguy.com/cooking/2006/05/chickpea_curry_crockpot.php http://www.thatantonguy.com/cooking/2006/05/chickpea_curry_crockpot.php dinner Tue, 16 May 2006 13:29:56 -0800 supplements i've typically been rather sceptical of supplements. i'd heard (and been inclined to believe) that most hard packed supplements won't dissolve properly in the digestive system. i've read research to that effect as well. furthermore, the endurance athlete's supplement needs are different from the "normal" person and need a different supplement altogether.

]]> http://www.thatantonguy.com/cooking/2006/05/supplements.php http://www.thatantonguy.com/cooking/2006/05/supplements.php basic information Sun, 07 May 2006 08:13:15 -0800 chicken noodle soup a classic. nothing too special here. i used "rainbow" pasta from the coop but really any could be used. quite low fat on its own, so consider pairing it with something else, having some good desert or adding 2 Ts of olive or coconut oil.

]]> http://www.thatantonguy.com/cooking/2006/04/chicken_noodle_soup.php http://www.thatantonguy.com/cooking/2006/04/chicken_noodle_soup.php dinner Wed, 12 Apr 2006 12:01:34 -0800 weight loss good god there are a lot of articles out there about how to lose weight.

bottomline: eat a balanced diet of 20-25% (good) fat, 60% (good) carbohydrate and 15-20% protein (depending on your activity levels, 15% for normal daily activity); expend more than you eat; and don't try to lose more than a pound a week.

]]> http://www.thatantonguy.com/cooking/2006/03/weight_loss.php http://www.thatantonguy.com/cooking/2006/03/weight_loss.php basic information Fri, 31 Mar 2006 11:26:13 -0800 nutrition and sleep we all know that sleep is essential. who knew that nutrition had such an important role to play in sleep. these guidelines could be a bit difficult to follow strictly, but if you're having difficulty sleeping, try them out.

Certain foods may not only reverse the replenishing effects of a good night's sleep, but they may create an undesired loss of muscle mass gains. Any food high in the amino acid, tyrosine, or its derivative, tyramine, will trigger the release of norepinephrine by the adrenal glands, which induces an alert waking state. Tyrosine- and tyramine-rich foods to be avoided at the evening meal include cheeses, beer, wine, broad bean pods, chicken liver, sauerkraut, chocolate, bacon, ham, sausage, eggplant, potatoes, spinach and tomatoes.
]]> http://www.thatantonguy.com/cooking/2006/03/nutrition_and_sleep.php http://www.thatantonguy.com/cooking/2006/03/nutrition_and_sleep.php basic information Fri, 31 Mar 2006 10:38:24 -0800 pizza pizza! pizza can be both easy and healthy. this recipe in fact, comes in so low in fat, i simply had to add a cheese. lots of options, so experiment.

get a fresh pizza dough. i got mine from trader joe's. whole foods has a good one too, but not hte one near my house. not sure about our local coop. top with:

  • 3/4 C pasta sauce simmered with 1.5 Ts tomato paste (available in tubes rather than cans, how handy!) and minced garlic
  • 3 slices of turkey bacon, minced and then cooked
  • thinly sliced red onion (100g)
  • thinly sliced red bell pepper (130g)

when the pizza is nearly done (about 10 minutes or so, according to the package), top with:

  • a nice fist full of spinach, chopped (or you may prefer to have a spinach salad on the side)
  • 50g (2oz) of goat cheese in small dollops (or wait and sprinkle some parmasean)

]]> http://www.thatantonguy.com/cooking/2006/03/pizza_pizza.php http://www.thatantonguy.com/cooking/2006/03/pizza_pizza.php dinner Fri, 24 Mar 2006 22:13:28 -0800 bacon check out this turkey bacon as a great option to regular pig bacon. tastes good, low fat and stores well. peppered and regular. available at your local coop or corporate store.

]]> http://www.thatantonguy.com/cooking/2006/03/bacon.php http://www.thatantonguy.com/cooking/2006/03/bacon.php ingredients Fri, 24 Mar 2006 21:50:15 -0800 tofu growing up, both my parents cooked tofu. we thought it was very strange and we hated it, although i'm not sure we ever actually ate it. now, i love it. tofu is great for the busy endurance athlete because it is cheap, keeps well (several weeks in the fridge) and packs a complete protein that meat sources don't.

]]> http://www.thatantonguy.com/cooking/2006/03/tofu.php http://www.thatantonguy.com/cooking/2006/03/tofu.php ingredients Fri, 24 Mar 2006 14:57:48 -0800 stir fry stirfries are a great way to get vegetables in your diet. easy to cook relatively inexpensive and oh so tasty. just about anything can go in a stir fry.

can't really give a recipe for stir fry, but rather only suggestions.

]]> http://www.thatantonguy.com/cooking/2006/03/stirfry.php http://www.thatantonguy.com/cooking/2006/03/stirfry.php dinner Thu, 23 Mar 2006 12:26:00 -0800 fat oh fat. maligned fat.

fat isn't soooo bad for you. in fact, it's essential. fat is the primary energy source for most of your activities, so if you start eliminating it, your body will fight you. in fact your body will often defeat you and "hoard" fat and you'll not lose any fat weight although your calories are restricted. amazing evolution. the result will be lower levels of lean body mass resulting in lower performance levels and general unhealth.

]]> http://www.thatantonguy.com/cooking/2006/03/fat.php http://www.thatantonguy.com/cooking/2006/03/fat.php basic information Mon, 20 Mar 2006 08:41:36 -0800 how to use this site i'd always thought that i ate a good, well balanced diet. i was short on vegetables, but otherwise i was ok. but after a year of hard training and racing i didn't lose a whole lot of weight and i thought that was strange. so i decided to start quantifying what i was eating. balance is not the word to describe what i was eating. my instincts gave me far too much protein and also a bit too much fat. my carb intake as a percentage was then too low to spark the fire to burn that excessive fat and the extra protein was probably wreaking havoc on key systems.

so, i started researching and rebuilding my recipes. the results of that effort are here. the recipes focus on being easy for working athletes, balanced (according to what i have learned) and tasty.

since changing my diet my girlfriend and i have more energy and are losing moderate amounts of fat.

the entries are broken down into categories. start off by hitting up the basic information to get an idea of where this is all based. after that, look at some of the links i've provided. next, hit up the recipes. there's an excel spreadsheet that i use. download it and see if it helps you. if you have comments or improvements, feel free to leave them as comments.

enjoy!

disclaimer: before changing your diet or embarking on a weightloss program, it is recommended that you consult your physician.

]]> http://www.thatantonguy.com/cooking/2006/03/how_to_use_this_site.php http://www.thatantonguy.com/cooking/2006/03/how_to_use_this_site.php Mon, 20 Mar 2006 06:58:58 -0800 pleasure chili ah yeah, a pleasure cooking classic. quick, easy all from cans!

  • in a large pot, heat 2 Ts oil of your choice
  • chop a good sized onion and saute in oil for 10 or so minutes, until becoming soft and transparent
  • add 250g 7% fat ground beef or ground turkey breast and stir around, browning
  • add crushed or minced garlic, 1 Ts ground cumin and 1 Ts chilli powder
  • after spices become fragrant, add 2 14 oz cans (drained) black or red kidney beans and 2 14 oz (or one 28 oz) cans of dice or stewed tomatoes
  • mix it all up and let it simmer, salt to taste
  • cook 2 cups rice
  • mix it all up when its all done and eat, saving some for left overs
]]> http://www.thatantonguy.com/cooking/2006/03/pleasure_chilli.php http://www.thatantonguy.com/cooking/2006/03/pleasure_chilli.php dinner Thu, 16 Mar 2006 12:34:44 -0800 cereal man, i love cereal. fast and easy. my favorite.

kashi nuggets: basically like grape nuts. good stuff. lots of whole grain goodness and all that.

kashi go lean: packed with soy protein. only $2.50 at whole foods. 8 solid servings for that price. ah yeah. throw a banana or some raisins in with milk and toast and you have a good solid breakfast. perfect for hotel rooms...

muesli: i have a recipe to make it at home at a fraction the cost (see the extended entry). basically an alternative to oatmeal. an acquired taste.

]]> http://www.thatantonguy.com/cooking/2006/03/cereal.php http://www.thatantonguy.com/cooking/2006/03/cereal.php breakfast Wed, 15 Mar 2006 10:41:52 -0800