Category: Food - Page 9 - Considered Opinions Blog

August 17, 2018March 26, 2021

Brewing the Perfect Cup of Coffee

Avoid Making These Mistakes With Your Caffeine Fix

by Kelly R. Smith

Cup of coffee and coffee beans — *Love a hot cup of coffee!*

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This article was updated on 03/26/21.

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Coffee; there’s nothing like it, whether when waking up to a breakfast of toast made with homemade bread, taking a social break, of settling a satisfying dinner. It seems so easy but many people make the following mistakes when brewing the perfect cup of coffee. Don’t be that guy or gal.

Using Water from the Faucet

Tap water can be full of impurities and various minerals. This is not to say that it will make you sick, but there is a strong possibility that it will throw the flavor of your java off and deposit scale in your coffee pot. Instead of using tap water, use bottled spring water or filtered water.

Buying Grocery Store Cold Brew Coffee

This is convenient but expensive. Why? I’m guessing because it’s trendy with the hipsters. Instead, invest in a good quality cold brew coffee maker. Then you can spend that big money on high-quality beans. I use the Zulay cold coffee maker (there’s a link to my product review at the bottom of this page). This allows me to amend the grounds with cinnamon and fresh mint from my garden. Complete control.

Purchasing Pre-Ground Beans

OK, in today’s busy world, you might not want to take the time to grind up some beans in the morning. Just grind it before you go to bed the night before. It will still be great in the morning. Why is this important? Many of the aromas contained in coffee are volatiles. This means they are in a gas form and they are imprisoned in the cells of the beans. But when you grind the beans, these gasses are liberated. Ground coffee from the store, whether it is Free Trade or not, has lost aromas 40 times faster than whole beans by the time you see it. This is why a home grinder is a must-have for someone whose java is near and dear to them.

What Kind of Grinder? I’m Confused.

There are basically two kinds of coffee grinders, blade grinders and burr grinders. The blade models have just that–blades, similar to your blender. Of course they are the less expensive of the two.

Burr grinders utilize two revolving abrasive surfaces (the burrs), in between which the coffee is ground, a few beans at a time. Coffee aficionados will pick burr grinders over blades every time. The reason is that that the beans are ground in a uniform size, the machine is sturdier and will last longer, and you have more control over your grind than you do with a blade. I use the Capresso 560.01 Infinity. It has commercial-grade solid conical steel burrs with advanced cutting design. And the price is reasonable.

Using a Cold Coffee Cup/Mug

This one is a no-brainer, right? There is no sense in having a hot beverage if you are just going to pour it into a container that is going to cool it off. So pre-heat your cup!

You can either pour boiling water into it or pour cold water into it and microzap it for 45 seconds or so. Either way you will be off to a good start. I work out of my home office and use a small heated coaster (a Cosori Automatic Coffee Warmer) on my desk to keep my brew hot so I can drink it sloooowly.

Not Using the Correct Sugar and Milk

OK, if you’ve made it this far in the article, you are serious about your cuppa Joe. There’s no point in not doing it right all the way. Now, I am a stickler about drinking mine black and strong but I realize that many of you like the milk and sugar thing. (Not that there’s anything wrong with that, as Seinfeld would say.)

As far as the sugar goes, raw sugar (turbinado sugar) simply tastes better than white sugar. As for milk, put away the skim, nonfat, or 2% stuff; it will just water down your brew. Instead opt for whole milk or half-and-half. It won’t add that much cholesterol to your diet. If that’s a concern, ask your doctor about statins. A good cup is worth it.

Storing Coffee Beans in the Wrong Place

A popular misconception is that the freezer is a good place to store your coffee beans and grounds. That might sound logical but it doesn’t work that way, no matter what Grandma said.

Ideally, they should be stored in a cool, dry place. They will remain in tip-top shape for 1-3 weeks in your pantry if you should store them in an airtight opaque container. They degrade quickly in the presence of light, heat, or oxygen. In our home, we enjoy Black Rifle Coffee. A new package arrives in the mail every other week.

So there you have it. Following these tips will ensure that you don’t make the most common mistakes brewing the perfect cup of coffee. And it never hurts to buy organic coffee beans.

Top Training and Weight Loss Apps

How many times have you heard, “There’s an app for that!” It’s true; the market is flooded with them for everything from generating prime numbers to identifying flowers. The problem is that some of them are pure junk that just take up space on your phone. With that in mind, here are the top training and weight loss apps. We’ve done the research for you so you won’t have to.

MyFitnessPal

Perhaps the best thing about the MyFitnessPal app is its vast database of more than one million foods, listing counts of calories, macros, and other nutrients.Whether you are on a diet for weight loss or you are just getting the best bang for your buck to fuel your next grueling workout, this app has your back. It can also guide you in setting the applicable weight loss goals that are based on your current weight, how many pounds you are looking to lose, and your present exercise level.

Waterlogged

Hydration is one thing that we don’t always pay enough attention to. Sometimes we just don’t feel thirsty and that’s fine if you are just going to drive home after work. But if you have an afternoon workout planned instead, this can be a bad thing. Waterlogged lets you set reminders at scheduled times or at random intervals to swig more water and track of how well you are at meeting your daily drinking goals.

Talkspace

Talkspace aims its focus on the mental side of your life. Face it, you might be down because you are not meeting your goals. You may be peeved off because that cruel taskmaster of a boss is ruining your workouts by imposing seemingly random work schedules and slamming you with impromptu overtime. Whatever. You just need to vent. This app gives you access to professional counseling anywhere, 24/7.

My Asics

This app is a wonderful planning tool. It will create a training plan for a specific upcoming event. In doing this it takes into consideration your current fitness level and personal goals. And no, you don’t have to be running in Asics for this to work although it is a clever marketing move.

Happy Scale

As handy as they are, weight scales don’t really give you your “true” weight, because it does not take into consideration the state of your hormonal fluctuations or whether you are carrying more poundage due to constipation or water retention. Happy Scale strives to take these fluctuations out of your weight measurements and that makes makes for a nice, smooth curve if you are graphing it.

BioForce HRV

Have you considered your heart rate variability? This is defined as the fluctuations in the amount of time between each heartbeat. Knowing it is important because this metric is a marker of your body’s current stress levels and exercise recovery status.

Too much fluctuation indicates fatigue, and BioForce HRV uses these numbers to determine just how hard you can effectively work out. “I’ve used this for years,” Men’s Health nutrition advisor Mike Roussell, Ph.D. tells us. “It allows me to know how long and hard I should train that day based on the state of my nervous system.”

Fooducate

Fooducate is impartial and will tell you things that that nutrition label on the box tries to hide. It boasts a database of more than 250,000 items. It works this way — you scan a food UPC label using your smartphone’s camera and it will rate the product with a letter grade with an explanation for why it is or why it is not healthy. It will also give you a list of healthier options that are related to the product you’re eyeing.

Healthy Out

It’s rough for folks watching what they eat to find healthy options when they’re out on the town. HealthyOut uses GPS to compile a list of eateries in your area, as well as recommended menu items for a healthy meal. It will also pony up some additional tips on how you can make the dish healthier, like leaving croutons off a salad.

Yummly

It takes the guesswork out of deciding what to cook. Just give it your dietary preferences (such as Paleo, low-carb, or Keto), favorite types of food, and your cooking abilities This will generate a list of recipes that will suit your food style preferences and lifestyle choices. It will also provide shopping lists from your favorite recipes. One less thing to fret over.

Give one or more of these training and weight loss apps a spin and see if it doesn’t make your life just a little bit easier.

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August 4, 2018

Low-Carb Spaghetti Carbonara Recipe

Carbonara spaghetti may sound exotic but it is really a simple dish. This recipe is a variation on the typical one as it is made with a low-carb diet in mind. One of the things I like about this recipe is that it is open to modification if you feel like adding more spices, using a different species of cheese, etc.

*Low-carb black bean spaghetti carbonara*

I for one love Italian food. Homemade pizza always goes over big here and one of our favorites is Pizza Margherita. Of course there is always that debate over crispy or thick crust. That’s a battle I have yet to win, yet in the pursuit of domestic tranquility…

Speaking of low-carb Italian dishes, have you tried your hand at making egg noodles? Zero carbs with plenty of nutritional value is a good thing.

Ingredient List

16 oz black bean spaghetti (this is what makes the dish low-carb; if that is not important to you use any kind of past you prefer)
4 eggs
1 cup onions, chopped
10 slices chopped bacon (nitrate free if possible)
1 1/2 cup grated parmesan cheese
30 fresh basil leaves, chopped
16 oz black bean spaghetti
Chopped parsley (you decide how much)

Directions

Whisk the eggs thoroughly in a large mixing bowl.
Whisk in the basil.
Whisk in the cheese.
Put the spaghetti in a large pan, cover with water, and bring to a boil; stir occasionally.
Start cooking the bacon in a skillet or sauce pan; add the onion when the bacon is half-way done; set the pan aside when the bacon is done. There is no need to drain it.
When the spaghetti is al dente begin adding it to the egg mixture. Add a bit at a time while mixing.
Mix in the bacon/onion mixture.
Serve and top with more cheese and parsley if desired.

Did you make any interesting and tasty tweaks to this low-carb spaghetti carbonara recipe? If so, share with our fellow foodies in the comment section below.

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August 2, 2018August 2, 2018

Low Carb Egg Noodles Pasta Recipe

Low Carb diets are very popular these days. The main problem is that they can be quite restrictive. People love their pasta; it seems like we are hard-wired for carbohydrates. Pasta is very high in carbohydrates so even one “cheat meal” can set a weight loss program way back. Oh, the guilt! But thanks to this low carb egg noodles pasta recipe, all is not lost.

Note that this recipe is not gluten-free but it boasts 0 carbs per serving (unless you add something else. And with just three basic ingredients it is not a very difficult dish to prepare.

Egg Noodles Pasta Ingredient List (2 smallish servings)

2 eggs at room temperature
1 ounce cream cheese at room temperature
1 teaspoon wheat gluten; this is optional but it creates a better texture
A dozen or so fresh basil leaves or spice/herb of your choice (basil adds only about 1 carb but 6% RDA of vitamin A)
Broth of your choice

Gluten is not the villain it is made out to be. In reality it is a protein and it is the “glue” that holds bread together, especially homemade bread. But if you are sensitive to it just leave it out of the recipe.

Preparation Instructions

Preheat the oven to 325 degrees F.
Add the cream cheese, eggs, and gluten to a blender jar.
Blend on high until smooth, about 1 minute.
Pour the mixture out onto a silicone mat that has been placed on top of a heavy baking pan.
Smooth mixture out into a rectangle shape while keeping the mixture very thin.
Bake at 325 degrees F until set; about 15 minutes but your time may vary.
Remove from oven and let it set and cool for a few minutes prior to cutting into strips.
Next, gently simmer in the broth for about 6 minutes minutes. The broth can be retained for soup or another use. Waste not, want not.

Low carb noodles with Pace Picante Sauce

Enjoy your low carb egg noodles with the topping of your choice. I enjoy it with Panamanian style ceviche once in a while but each to his own I always say. In the photo above the noodles are slathered with Pace Picante Sauce (hot).

I suppose that makes it like a breakfast burrito minus the tortilla.

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July 27, 2018December 30, 2020

The 11 Most popular Diets

Prompted by Health Concerns, Vanity, Eating Disorders

by Kelly R. Smith

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This article was updated on 12/29/20.

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It’s interesting to note that out of all book genres, cook books and diet books rank so high. It seems contradictory, doesn’t it? Yet it makes sense that people want to eat well and stay in shape and be healthy all at the same time. Fair enough.

When following a diet, it is important to keep track of how you are doing. Keeping a log is a good idea. If you use a Garmin GPS sports watch, you already know that the Garmin web app (Garmin Connect) keeps a graph of your weight. But the weight you get from your simple digital bathroom scale isn’t enough; it doesn’t give you the whole picture. You need to also track your BMI (Body Mass Index). You can use a weight/BMI scale or do the math calculation yourself.

Most diets are associated with weight loss but some are more lifestyle, part of a religious faith, or as part of a periodical detox program. Let’s look at 11 of the most popular diets (as of this writing; fad diets pop up all the time).

Atkins Diet. This is one of the big ones. In fact, it was the number one diet of 2017. Oddly, when it was first developed it wasn’t even meant to be a weight loss program; it was designed to benefit folks with cardiovascular risk. This diet relies on restricting carbs. The result is controlled insulin levels so that fat is burned for energy rather than carbs.
Gluten Free. Gluten is a naturally-occurring protein in grain plants such as wheat. Anyone who bakes homemade bread for example knows that gluten is the “glue” that holds bread together. Unfortunately, many people are sensitive to it. Many others adhere to this diet because they just believe it to be healthier. Some do it because they think they sound like a hipster when they mention it. It can result in weight loss because, like Atkins, it restricts some carbs. It can be expensive though. Marketing likes trendiness.
Ketogenic. This is another one that was developed for other purposes. For example, it has been used for decades as a treatment for epilepsy. It’s basically the same at Atkins in that it reduces carbohydrate intake (less than 10% of daily calories) and raising fat intake. Many researchers are looking at using this diet for diabetes management and general metabolic health.
The Volumetrics Diet. This one puts the focus on the energy density in various foods. This is the number of calories in a certain amount of food. Foods that rate a high-energy density have lots of calories per a little amount of food, and low-energy density foods have fewer calories for more food.

Whole 30 Diet. This program relies on abstaining from most processed foods (there is a list of permitted items) along with grains, dairy, alcohol, legumes and sweeteners for 30 days. It has been described as a “nutritional reset program that emphasizes whole foods.” Meat, eggs, fruit, and vegetables are allowed as part of the diet. Dairy products, grains, legumes, alcohol, and sugar are not allowed.
Intermittent Fasting. Fasting has been used for centuries for different reasons. In the past it was mostly for religious and ceremonial reasons. Today, weight loss and an improvement of the body’s functionality are the focus here in the west. There are several intermittent fasting plans or methods.
Vegetarian Diet. This diet comes in many flavors: living food diet, vegetarian, lacto-vegetarian, fruitarian vegetarian, lacto-ovo vegetarian, pesco-vegetarian, ovo-vegetarian, and semi-vegetarian just to name more than a few. Whew. Studies have demonstrated that vegetarians suffer less from diseases, enjoy a lower body weight, and may have a longer life expectancy than people who eat meat.
Vegan Diet. Veganism is considered more of a way of life and a philosophical outlook than a diet per se. Vegans will not consume anything that is animal-based, which can be very hard. This includes eggs, dairy, and honey. Vegans don’t always get into veganism simply for health reasons, but in addition for environmental, ethical, and compassionate reasons.
Mediterranean Diet. This diet has been around for quite a while and as might be guessed it is modeled after, well, the Mediterranean style of eating. In a nutshell, the fare is high in monounsaturated fats from nuts and oils, vegetables, whole grains, and seafood. It also includes token amounts of fruit, dairy, eggs, and a bit of red meat every now and then. It is thought by many to be one of the most beneficially ways to eat for overall health, especially for the cardiovascular system.
The Raw Food Diet. Sometimes referred to as raw foodism, it is defined by consuming food and drink that has not been processed. This diet is completely plant-based, and organic whenever possible. The four basic categories of raw foodists are raw vegetarians, raw vegans, raw omnivores, and raw carnivores. This last one scares me.

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The DASH diet. This diet was was developed with the idea of lowering high blood pressure. Its hallmark is consumption of a mix of fruits, vegetables, whole grains, lean protein and low-fat dairy. In addition, it is important to avoid saturated fat, sugary beverages, sweets, full-fat dairy, and some oils, and as might be guessed, less salt overall.

There’s certainly a lot of options to choose from, which is a good thing. Certain lifestyles are palatable to one person and not to another. In many cases it is possible to mix and match. The important thing when taking on one of these popular diets is dedication.

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About the Author:

Photo of Kelly R. Smith Kelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

July 25, 2018January 10, 2021

Liver Detox – Fact or Fiction?

Liver Detoxification or Liver Cleansing is a Profitable Industry

bu Kelly R. Smith

Phase 1 and 2 liver detoxification and cleanse

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Liver detoxification, or liver cleanse as it is sometimes called, has become a huge industry worth billions of dollars each year. And why not? When something appeals to both the health-focused folks and hipsters, you have a winning combination. But how much of the hype is fact and how much is fiction?

Liver Detox Myths

The liver is the body’s primary filtration system and it’s job is to convert toxins into waste products as well as cleansing the blood and metabolizing nutrients and medications to make available to the body some of its most important proteins.

To get a good idea about which claims have a real basis and which are anecdotal, it pays dividends to put aside the infomercials and spam emails and look at the research.

Liver cleanses are a cure-all for daily liver health and overindulgence. Not true. They explain, “these products are not regulated by the FDA, and thus are not uniform and have not been adequately tested in clinical trials.”
Cleanses are effective for weight loss. Again, no clinical evidence has upheld this claim and logically, it is difficult to see any connection. For real weight loss, look to eating properly and taking up an aerobic exercise program such as running.
Liver detox will prevent liver disease. No, but there are proven things you can do to this end. These include avoiding drug use and unprotected sex, not drinking alcohol in excess, and avoiding weight gain. Better still, make it a priority lo lose weight.
Some dietary supplements may help with liver health. There is some evidence that taking a milk thistle supplement will optimize your liver function. Why not give that a shot?
Detoxification can repair existing liver damage. This in itself is not a cure-all however there are several things that will help. Lose weight. Eat healthy. Stop or minimize alcohol consumption.
Obesity does not increase your risk of liver disease. False! Part of the liver’s function is to eliminate toxins but being overloaded with fat can can cause inflammation, which may lead to the development of fibrosis and cirrhosis.

Alternatives to Commercial Liver Detox Concoctions

Many commercial cleanses are nothing but expensive snake oil or combined supplements. They are not regulated by the FDA and the ingredients are not typically vetted by an independent laboratory.

There are more frugal approaches that will aid liver function. For example, vitamins C, E, and beta-carotene are powerful antioxidants. B-vitamins assist in alcohol metabolism. There is some evidence that milk thistle, dandelion root, and schizandra help protect liver cells while ridding the body of poisons.

So is a commercial liver detox product worth the money? Each person has to become informed make that decision.

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July 11, 2018July 13, 2020

Top 10 Ways to Go Green

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Going green is as trendy as ever but did you know that it will save you money as well? You can do more than recycle; you can make small changes in all areas of your home and life that really add up. Here are the top 10 ways to go green on our list.

Go Organic in your garden and lawn. First of all, stop it with all the pesticides. Monsanto’s Roundup is in trial right now for allegedly causing cancer. The active ingredient glyphosate is “probably carcinogenic to humans,” according to the World Health Organization. Stop it with the “weed and feed” products as well. Sure, the herbicide ingredient will kill some weeds but they can also kill shrubs and trees if applied in the drip zone. Just broadcast organic fertilizer and agricultural dried molasses in the spring and fall. This will encourage deep root growth of your lawn grass which means less watering, saving money. It is also recommended to apply beneficial nematodes to eliminate fleas in the larval stage.
Green Your Kitchen. Back off with the chemical cleaning products. Instead, use non-toxic or plant-based cleaning products. They perform just as well as your chemicals but they are safer for your family, better for the environment, and save money. For example, baking soda is non-toxic and can be combined with a bit of water to clean tubs, sinks and other surfaces. Vinegar is great for cleaning glass. Got bugs? Use orange oil spray instead of pesticides.
Improve Your Energy Efficiency. Anything you can do to lower your electricity bill is a good thing. Today’s homes are built with tighter exteriors than older homes so strive for that. Spring for an energy audit to identify problems if you want; otherwise just do common sense things like adding insulation and caulking windows. This will really save you money when utility costs spike.
Go Green in the Bathroom. Wasting water is not only bad for the environment but is also costly. Switch to low flow toilets. Next eliminate the drips; a single dripping water faucet can waste 212 gallons of water a month. Ka-ching! And, there is no point in leaving the water running while you brush your teeth. On, off, on, off.
Make Some Energy Tweaks Around the House. One of the easiest things to do is to contact the Direct Marketing Association to take yourself off many companies’ mass marketing mailing lists for up to five years. Unplugging things when not in use stops “phantom loads” with most appliances that use power such as VCRs, televisions, stereos, chargers, computers, and kitchen appliances.
How to Save When Shopping. Most people don’t realize how they can save and go green when out and about. First, don’t load up on bottled water for drinking when you are out doing your chores. Instead, carry a reusable water bottle. You will save money and create less scrap plastic. For the grocery store take your own reusable bags. When the industry went from paper to plastic they didn’t do the environment any favors. Also consider buying things in bulk. This saves on both packaging and money.
Focus on an Environmentally-Friendly Workplace. Being green isn’t only possible at home; the workplace is important as well. Encourage workers to have a plant or two in their space; they act as natural filters to improve indoor air quality. If your company ships products, use environmentally-friendly packaging materials and reuse boxes when possible. Set your office printers to print double-sided. This is an simple way to reduce paper consumption by up to half.
Traveling the Green Way. If you are only going a short distance, consider walking or riding a bike. If you can run to work and shower there, even better. Compared to driving a car, this will save money and improve your health. Use public transportation or carpool when possible. Not only will you have a greener commute but you can catch up on some reading.
Food can be Green too. We all have to eat so why not do it the green way? Buying locally grown food is a good start. Did you know that food generally travels between 1,500 to 2,500 miles from farm to your kitchen? Moving food that distance results in high energy consumption and less local agricultural investment. If you took our advice on going organic in tip #1 above, grow your own veggies, fruit, and herbs.
Consider Passive Solar Concepts. Passive solar has been getting quite a bit of press lately but many people don’t really understand it. Basically it means considering the sun’s energy when building or modifying your home. With new home construction, it is important to position the structure so that you get the morning and afternoon sun where it benefits you the most. Thermal mass is also an important concept. In colder climates materials such as concrete and brick hold heat well and can be used in living areas to reduce heating costs. Solar collectors, both passive and active can be incorporated into a home’s design. Solar water heaters can vastly lower your energy bills and your impact on the environment.

These tips on ways to go green can greatly reduce your carbon footprint and save you money. It doesn’t matter whether you believe in global warming or climate change; who doesn’t enjoy extra cash?

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June 15, 2018October 5, 2020

Panamanian-Style Ceviche Recipe

by Kelly R. Smith

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Panamanian-style ceviche and tortilla chips

This article was updated on 10/05/20.

Ceviche (alternatively known to a lesser extent as cebiche, seviche or sebiche) is a seafood dish popular in most Latin American countries. The exact preparation location dictates the exact ingredient list but the one we will consider here is the Panamanian-style ceviche recipe since that’s what I grew up on.

This dish can be eaten as an appetizer before your homemade pizza or other main dish although I don’t see any reason not to just go ahead and make a meal of it. Although some people have have characterized it as raw fish like sushi, nothing could be further from the truth. The fish undergoes chemical cooking (from the acid in the lime juice) rather than thermal cooking. Just your basic science.

For the purpose of this article I’ll give the ingredients for a small batch, as pictured above. If you’re making more just keep the ratios the same, to your liking. Try to use organic ingredients where possible. If you like it hot but your family/guests do not, divide the ceviche into two containers and then put the hot peppers in one.

Ceviche Ingredient List

1 filet of fish, approximately 8″ long, cut in 1/4″ – 1/2″ cubes. Use any white-flesh, non-oily species. In Panama corvina is used but I can’t get it here so this time I used cod. I used shark once. Only the hot pepper bit back.
1/2 large onion, diced. Any type will do; I use red onions because they taste superior and they add color to the dish.
3 sticks of celery, sliced about 1/4″.
Kosher or Himilayan (pink) salt as desired; I leave it out because of blood pressure.
2 carrots, cubed or sliced thinly.
1/2 large red bell pepper, cut into 1/2″ chunks.
1 large tomato, diced.
2 large serrano or jalapeno peppers, finely diced. Habanero pepper is traditional if you dare; one of these will do fine.
1/2 cup chopped cilantro.
1/4 cup chopped parsley.
Sufficient lime juice to cover ingredients. (Lemon juice can be used in a pinch.) Save yourself some work by buying a bottle at the store rather than squeezing them yourself.

Ceviche Preparation

Cut up all ingredients and combine in a Pyrex container. Never metal! It doesn’t play well with the acidity of the lime juice. Keep in mind that the fish is much easier to work with if it is frozen. Add the lime juice until it just covers the mixture.

Cover the container with plastic wrap or a lid and store it in the refrigerator for a minimum of 24 hours. This will give the fish and vegetables in the ceviche time to cook and combine flavors. It is OK to stir it periodically.

One of the best things about Panamanian-style ceviche is that it is so versatile. The list of vegetables is up to your taste and imagination. Some areas of Mexico substitute scallops for the fish; Colombians prefer shrimp.

Enjoy your Panamanian-style cevice with a spoon or over homemade oatmeal flax seed bread or scoop it with tortilla chips! Have you experimented with any interesting twists to this recipe? Share them with our readers in the comment section below.

You Might Also Want to Try These Recipes:

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August 24, 2017October 28, 2020

10 Habits of Highly-Successful Runners

by Kelly R. Smith

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Article edited on 10/28/18

By definition, we runners are creatures of habit. We simply don’t feel right if we miss a workout and sometimes push harder on the next one to make amends. This makes it a healthy habit in our eyes and occasionally just a bit on the kooky side in the eyes of our sedentary counterparts.

We are also goal-setters. This is easy for beginning runners when the opportunities are as open and unlimited as the blue west Texas sky. The first 5K, the first 10K and so it goes until we have marked off our bucket list so many pounds lost, that first marathon or ultramarathon.

But what happens after that? Do we crater? Hopefully not. Although I must admit that I don’t see as many of the old crew at the races as I used to. I don’t do as many as I used to anymore either; I just focus on the Texas Bridge Series.

But I do keep running. My goal now is just to keep running until I eventually lay down for that long, long dirt sleep, as long as the COVID-19 pandemic doesn’t claim me. Now that is a worthy goal. With that in mind, lets look at some the 10 habits of successful runners. As I define success, it’s keepin’ on keepin’ on; with 5 ultras under my belt more distance isn’t the answer it once was. For you it might be still climbing that ladder of goals.

Do Your Strength Training. Many runners neglect the weight training and this is a mistake. Building and maintaining lean muscle mass balances us out and reduces the prospect of injury. There is a good reason that those in the know continually stress the importance of maintaining a strong core. Choose exercises that work the upper body, core and lower body. Shoot for 3 times a week. There is really no reason for a gym membership unless you need the swimming pool. Resistance bands are very economical and versatile and will even fit in your suitcase if you spend time on the road.

Chow Down on More Vegetables. You don’t have to adopt Michelle Obama’s school menu, but try to fit more organic veggies into your lunch and dinner meals. The point is that high-quality carbohydrates lend power to your workouts, and their antioxidants help keep the potentially damaging free radicals at bay. Myself, I’m nuts about salad. Try to select vegetables of different colors since that virtually guarantees that you will get a broad range of nutrients and avoid nutrient deficiency. And don’t forget to add some cheese; calcium and protein are good things. That being said, don’t skimp on high-quality protein; it boosts metabolism and repairs muscle.

Make Running Your First Activity of the Day. After your coffee of course. You afternoon runners know the drill; the later it is in the day, the more things arise to threaten your workout. Plus the fact that it gives you altogether too much time to talk yourself out of it. And isn’t it worth the early wake-up call to already be endorphin-saturated when you are faced with the prospect of a boring meeting at the office? Enjoying another cup o’ joe? When you set your alarm before bed, be sure to allow enough time for your warm-up routine. Be sure to set out all your essentials the night before so you can plug ‘n play. That means shorts, shoes, socks, water bottle, etc.

Get in Some Cross-Training. As good as running is for us, it is very stressful on the body. Some swimming, spinning and time on the rowing machine will maintain your level of fitness while at the same time giving your joints a break. With that in mind, a couple of good times to work cross-training into your schedule is on the day before or the day after a hard run. I’ve found that some slow yet long lap swimming is just the thing to elevate my heart rate while also getting a great all-over stretch in.

Dump the Gadgets Once in a While. We have become obsessed with cell phones, GPS, earbuds blocking out the world and God knows what else. It will do your soul good to leave all that junk behind every now and again when you hit the road or trails; get out of your box. Enjoy the sights. Listen to your breathing. Smell stuff. Do something nice and redeeming that doesn’t reek of “me.” I run early in the morning and stop to pick up earthworms that have slithered up onto the sidewalk and lost their bearings. I toss them back into the deep grass before the ants can attack them like so many Lilliputians on Gulliver. Weird? Hell yeah, but you wouldn’t believe my karma bank account. Besides, all this will remind you of why you run in the first place.

Make Your Weekly Long Run a High-Quality One. If you are not already doing a weekly long run now is the time to start. They are not just to be used as part of a marathon program. The physical benefits are many including beneficial enzyme changes in you legs, new capillary growth, and musculoskeletal strengthening. Remember to follow the 10% rule to avoid injury—don’t bump up the distance more than 10% from one week to the next. If Saturday morning is your long run, Friday is a good candidate for a rest day. You might want to take your music with you; it can be lonely out there.

Be Your Own Cook. Try to say goodbye to restaurants, fast food places, and greasy spoons, at least for dinner and breakfast. Problem is, you can’t control the ingredients or portions when someone else is doing the culinary duty. Case in point: I tend to have high blood pressure and don’t need all the salt that they seem to administer with a front end loader. Can’t cook? Take a cooking class or just practice, practice, practice. Controlling quality an portions is especially important if you are on an intermittent fasting regimen.

Warm-up before Your Run and Stretch Afterwards. Many runners neglect these two steps and that’s just wrong. Warming up will loosen the muscles that you need limber in order to hit your stride. You might not feel like you need to stretch afterwards (you are already loose as a goose) but during cooling down your muscles will begin to contract rapidly. Static stretching, not ballistic, can prolong that action and reduce soreness. A foam roller can work wonders. Focus on your calves, hip flexors and hamstrings.

Slather on that Sunscreen. Running for hours and hours is a blessing and a curse as far as the sun is concerned. On the one hand, you don’t have to worry about a vitamin D deficiency. On the other hand, your chances of developing skin cancer go way, way up. As a general population, 1 in 5 Americans will develop skin cancer. Ouch. And that estimate also takes those milky-white goth folks into account. Try to use a sports sunscreen; it will not sweat off as easily.

Finally, Get Plenty of Sleep. Sleep is essential for all of us but it is especially critical for runners because the body undergoes some major repair action when we check into nod-land. In fact people that are taking statin medications to control cholesterol are advised to take it only at bedtime because that is when the blood really gets cleaned up. Cutting back on sleep can cut the amount of glycogen that your body will store for fuel and may result in weight gain. And besides all those interesting facts, the dreams are just fun, right? If you want to boost the enjoyment level, work on developing your lucid dreaming abilities.

Hopefully, this article provided a bit of inspiration. If you need to work on one or more of these 10 habits of highly-successful runners, now is the time. Start working them in one at a time and chart your results. And have fun.

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May 25, 2017February 28, 2020

The Sad Demise of Michelle and Barack Obama’s Legacy

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Article updated on 02/28/20

A presidential legacy is a term that is often bandied about as an indicator as to what kind of impact the president had on society and global policy. This is also true, albeit to lesser extent, with first ladies and their “pet projects.”

For most presidents the jury remains out for a while, sometimes as long as a decade, in order to give the dust time to settle. But with the Obamas, it began happening almost overnight. There is no way to sugar-coat this—the initiatives were bold but they were doomed to failure due to being ill-conceived or outright counter-American values.

One problem is that Barry Obama never really had any real world experience to prepare him for office. Even the most lowly congressional aide knows that the president of the United States doesn’t bow to a Saudi king.

Or deliver pallets of cash to the Iranians like some mafioso, just to avoid banking channels and legitimate procedure.

Even had he been the best community organizer in that economic crackerjack city of Chicago, that doesn’t really qualify as the executive experience that a job such as the Presidency demands. And nothing he did was even original; it was mostly cobbled together from the ideas of his mentor Frank Marshall Davis and Saul Alinsky both avowed communists or socialists.

If it can be called a component of a legacy, the establishment of a highly-effective shadow government was brilliant. His loyal civil servant followers continue to soldier on long after that last trip on the tax-payer’s dime.

And Michelle? Meh. She may have been a competent lawyer, who knows? But for someone to utter, “This is the first time I have been proud of my country,” only after she has landed the fattest plum of a spousal job on the planet? Oy vey! What a total lack of decorum.

Barack Obama’s Failed Programs

Although Obama delved into many social and economic experiments consistent with his progressive agenda, only three have the dubious honor of taking center stage.

For example, venturing into the clean energy game might have been a laudable goal but doing it with no real scientific justification and rolling the dice with taxpayer money was just a bad move; there is no other way to put it. Remember Solendra? They left taxpayers liable for $535 million in federal guarantees. This kind of speculative investment is best left to the private sector because they can conduct business much more effectively and realistically.

The next failed initiative is Obamacare. Granted that it’s inception was perhaps done with the best of intentions, but it was unworkable from the beginning. Now it is collapsing under it’s own weight; the last of the huge insurance companies are bailing and Grandma can’t afford her meds.

Finally, the Iran deal brokered by John Kerry was doomed to failure from the get-go. This was a bad deal and it resonates with the Neville Chamberlain mindset when dealing with Hitler—you know; just give them a bit of appeasement and life is good. It’s not playing out so well with the emboldened Iranians now that they have cash-in-hand and an Obama absolution for all things done.

Obama’s Transgressions Just Keep On Coming

Unlike past ex-presidents, Obama hasn’t had the good grace to bow out and let the new president go about his business. He keeps his hand in it, partially some think by guiding his own shadow government with the help of his old allies and minions who are still in government employ (and are the prime suspects of carefully-planned leaks under the Trump administration).

It turns out that it is a two-edged sword. Yes, he can continue as a radical organizer on a grand scale to try to topple Trump but it also keeps him under public scrutiny. His misdeeds keep surfacing.

Sam Westrop of the Middle East Forum tells us that following the civil war in Sudan, ” The Obama administration approved a grant of $200,000 of taxpayer money to an al-Qaeda affiliate in Sudan — a decade after the U.S. Treasury designated it as a terrorist-financing organization. More stunningly, government officials specifically authorized the release of at least $115,000 of this grant even after learning that it was a designated terror organization.”

Michelle Obama’s Failed Legacy

Michelle Obama had a laudable goal of getting American children in shape and eating right. The problem is that she approached it too scientifically and in too much of a heavy-handed manner.

Schoolchildren would hardly eat the industrial slop they were fed to begin with, but at least it was things they liked such delicacies as pizza, burgers, fries, etc. When all of this was replaced with “healthy” industrial slop the kids rebelled and most of the victuals ended up in the trash.

She also failed to take into account that kids that participated in after-school activities like sports and cheerleading were running on empty when expected to perform since they were not allowed to pack snacks on school property; many schools were instructed to frisk the kids and to dispose of “unauthorized” food items, leaving the parent’s wishes completely out of the loop.

Her stance today is summed up as, in her words, “So consumers out there – again, I don’t care where you’re from, what your party is – I would be highly insulted by that thought. ‘You want to talk about nanny state and government intervention? Well, you just buy the food and be quiet. You don’t need to know what’s in it.’ That’s essentially what a move like this is saying to you, mom. They think you don’t care because what they hear from are the people who want their kids to eat whatever they want to eat.”

Her legacy on this issue is doomed because parents don’t want to be preached to, don’t want to be told that the government does not approve of the way they handle their private and personal family relationships.

Barack and Michelle Obama's failed accomplishments — Barack and Michelle Obama’s failed accomplishments

The Bottom Line

The joint Obama legacy will not likely be one that is a long time in the making. Just five months into a new administration all these lofty ambitions have crumbled into the footnotes of history. Is this good or bad? That is your decision to make, dear reader.

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Photo of Kelly R. Smith Kelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

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