I don’t make any bones about it; I like hot sauce and spicy food. I’m not sure if this is something masochistic or not–I try not to overthink it. We have a lot of hot sauce choices here in South Texas; we are not limited to the ubiquitous “Tabasco” brand. But I wanted something different. So here is what I came up with and I think you’ll like it too.
I have to tell you in advance that I am, as much as possible, a stickler for homegrown and organic ingredients (the photo above is one of the habanero pepper bushes I have been cultivating for the past year).
To be honest, I’m not sure about the name of the pepper. It depends. The one I bought called it habanero but they are also called Scotch Bonnet. Back home in Panama we called them Aji Chombo which is likely not a politically-correct term anymore so if you do not want to be called racist do not use it. Whatever you call them, they register, on the Scoville heat unit (SHU) rating, 350,000, which is 100 times hotter than a 3,500 SHU jalapeño. Hungry yet?
I am always looking for more seasoning and sauce recipes for dishes like low-carb egg noodles so here we go.
The Hot Sauce Ingredient List
I did a lot of research and took what I considered to be the best ideas for the ingredients. This is not to say that I plagiarized any other cook’s recipe. I simply developed my own and is quite simple.
6 habanero peppers
6 oz. balsamic vinegar (other recipes favored regular but I just prefer the flavor of balsamic)
Juice of 3 limes
(optional) 1/4 cup ground flaxseed. High levels of Omega-3 fatty acids is great for cardiovascular health.
Making the Hot Sauce
This is easy as well. Simply whip up all the ingredients in your food processor or juicer. I used my Ninja Bullet that I use to make spaghetti sauce, pesto, and smoothies.
To store the sauce I used one of those glass salad dressing carafes that you can find on the grocery store shelf. I haven’t researched it but I know that when I make hot pepper dishes like Panamanian ceviche I always have to use either glass or metal. It has to do with the acidity, hotness, etc. In any event, I don’t want to be melting a plastic container.
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Kelly 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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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.
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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
Panamanian-style ceviche ingredients
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.
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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.
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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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.
Kelly 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.
by 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 
