LOVE! I'll print it off tomorrow and enjoy reaading it. Just glanced at it and it looks delightful!
On Monday, April 7, 2025 at 8:14:17 PM UTC-4 [email protected] wrote: > Anyone interested in the first draft of the cookbook zine - you'll find it > attached! Feel free to print it off or let me know if you have any other > recipes you'd like included > > C > > On Wednesday, February 5, 2025 at 2:49:31 AM UTC-8 ascpgh wrote: > >> These are always interesting questions and experiences as every >> reader/riders' depletion (sweat, electrolytes water) and method of >> replenishment varies. The underlying science provides insight. >> >> What are electrolyte drinks and how to make them >> <https://www.medicalnewstoday.com/articles/electrolytes-drinks> offers a >> nice overview article with explanations, sources, recommendations and >> recipes. >> >> A root misunderstanding is that each of the ingredients in an electrolyte >> replacement drink stands individually and can be edited. On the operational >> level at the tissue and cellular function there are some relationships that >> are conected. >> >> Potassium can only get into cells by passing through their membranes via >> sodium-potassium "pumps" which are toll gates performing a specialized >> energy consuming function and require ATP as the currency of transaction to >> move the two ions where they exist in a crucial equity, sodium outside the >> cells, potassium inside, for cells to perform their functions and the >> system to be responsive as necessary. >> >> The mention of ATP should give everyone PTSD from having to >> learn/memorize/regurgitate glycolosis, the Krebs cycle and oxidative >> phosphorylation in high school biology. Review from NIH >> <https://pmc.ncbi.nlm.nih.gov/articles/PMC3360099/#:~:text=In%20general%2C%20the%20main%20energy,oxidative%20phosphorylation>. >> >> Simply, there are three ways this energy currency can be made in your body, >> the easy way, the average way and the hard way, all requiring energy to >> produce ATP >> >> Producing the ATP currency that pays the gate fee for potassium and >> sodium to go to their respective side of cellular membranes requires sugar >> for this process to happen more efficiently. It has other metabolic ways to >> be produced but each is increasingly less efficient and increasingly waste >> producing. >> >> Your body will take what it can from food and drink to replenish >> electrolytes at this level of cell and tissue metabolism but the key point >> is that excess will be treated as waste and eliminated, some through your >> kidneys requiring more water for urine volume, actually dehydrating >> yourself more than your activity or environment by the work of your >> kidneys. >> >> Water can become bad by itself. Elimination of water by the kidneys is >> not perfect, electrolytes are carried out in the imperfectly created urine >> solution, as more water is being excreted so are soluble electrolytes. >> >> A balancing act for sure. I try to do it better each time I ride but it >> is always a work in progress. >> >> Andy Cheatham >> Pittsburgh >> >> >> On Tue, Feb 4, 2025 at 3:46 PM Garth <[email protected]> wrote: >> >>> For an "electrolyte" kind of powder, I drank Gator-aide as a teenager >>> while riding long distances. Rural stores would have it refrigerated, in >>> glass bottles. Nothing was better, and frankly, for a manufactured bottled >>> drink, all others can only dream of equaling. I've not had it years, but >>> would hesitate if I was out somewhere on the bike with a hankering for good >>> refreshment. >>> >>> For powders, I've drank Alcer Emergen-C powers in the packets for >>> decades. Add water, stir/shake and sip a little at a time. You can dilute >>> it as much as you like. It's likely still least expensive at a wholesaler >>> like Sam's Club, if one shops such a place. The Raspberry is my favorite of >>> the flavors they still make. There's other generic brands(like Equate) with >>> the same ingredients that I've never tried ! They're sweetened with >>> fructose and maltodextrin, 30-35 calories per packet so they not for anyone >>> looking for a calorie boost while riding. They're electrolytes with a >>> little fructose to make them palatable. I wouldn't put it in a water bottle >>> myself unless it was dedicated just for that and was cleaned daily. >>> Otherwise a collapsible/reusable cup of sorts to mix and drink it while >>> stopped or something like that. >>> >>> >>> >>> On Tuesday, January 14, 2025 at 10:06:15 AM UTC-5 [email protected] >>> wrote: >>> >>>> Thanks for those recipes!! >>>> >>>> I agree that it can definitely be liberating to cook simply sometimes - >>>> and sometimes those recipes are the best. Sounds like these are some >>>> time-honored favorites. >>>> >>>> Would love the electrolyte powder recipe too if you get a moment! >>>> Agreed that a lot of the pre-made ones are pretty trash. I currently use >>>> one with stevia in it (which was the least trash I could find) but it >>>> would >>>> be nice to have one that's not so sweet >>>> >>>> C >>>> >>>> On Mon, Jan 13, 2025 at 8:32 AM MoVelo <[email protected]> wrote: >>>> >>>>> Thanks Coco. I know some list members might think this to be off topic >>>>> but to my way of thinking anything that makes cycling more enjoyable is >>>>> on-topic. >>>>> >>>>> So I have a couple of recipes that have become our favorites. Both are >>>>> air-fryer but I suspect could be baked in the oven but might take longer. >>>>> Our air fryer was a present and my assumption at the time was that it >>>>> would >>>>> either be a dust collector occupying valuable counter space or a >>>>> ‘regift’. >>>>> >>>>> Boy was I wrong about that. We love our air fryer and use it almost >>>>> daily. So these two recipes came from the little recipe book that came >>>>> with >>>>> our air fryer. We liked it some much we had it reproduced and gave it as >>>>> Christmas presents one year. >>>>> >>>>> *Roasted Garlic & Herb Chicken* >>>>> >>>>> Prep time: 35 min >>>>> Cook time: 20min >>>>> >>>>> 4 Chicken thighs which we get from Costco bone in with skin. They are >>>>> super cheap since everyone seems to be either obsessed with wings or >>>>> wanting boneless/skinless/tasteless parts. >>>>> Sprinkle to taste with Garlic Powder, Salt, Pepper and Herb de >>>>> Provence. >>>>> >>>>> Comments: The original recipe called for olive oil which I eliminated >>>>> due to the amount of skin included and the spices seem to cling well to >>>>> the >>>>> un-oiled meat. >>>>> >>>>> >>>>> *Carolina Style Pork Chops* >>>>> >>>>> Prep time: 5min >>>>> Cook time: 10min >>>>> >>>>> 2 bone-in pork chops >>>>> Coat in mustard. I use dijon but yellow french’s works. >>>>> Sprinkle to taste with smoked paprika, salt, pepper and powdered >>>>> garlic. >>>>> I make my own smoked pepper powder which I liberally apply, YMMV >>>>> >>>>> Allow that chops to rest for 5mins. >>>>> >>>>> Bon appetite >>>>> >>>>> The chicken thighs are great cycling ‘snacks’ or lunch, since once >>>>> cooked they can be kept for quite a while without refrigeration. >>>>> >>>>> These recipes seem so simple to me now that I am writing them out, but >>>>> one of the huge benefits of the diet we are now on is how liberating it >>>>> is >>>>> in it’s simplicity yet allowing us to better appreciate the taste of the >>>>> meat itself. >>>>> >>>>> I make my own electrolyte powder too but don’t have the specific >>>>> recipe readily at hand, and can write another post on that at a later >>>>> date >>>>> if anyone is interested. I’ve tried most of the ready made varieties but >>>>> they all seemed to contain way more sugar in one form or another than is >>>>> really necessary, plus most have other ingredients of dubious benefit. >>>>> >>>>> On Thursday, January 9, 2025 at 10:35:39 AM UTC-6 [email protected] >>>>> wrote: >>>>> >>>>>> Thanks for your thoughts James! >>>>>> >>>>>> These are exactly the types of stories I was hoping to include in >>>>>> this cookbook. Most Riv Riders are so independent-minded that it's nice >>>>>> to >>>>>> hear what everyone's perspectives are regarding food. Food is so >>>>>> personal >>>>>> and so many of us try so many things to get to a place where our bodies >>>>>> feel good. >>>>>> >>>>>> Agreed on the difficulty of quitting bread! That one was a tough one >>>>>> for me too. >>>>>> >>>>>> Would love if you would share some of the recipes you mentioned >>>>>> >>>>>> C >>>>>> >>>>>> On Wed, Jan 8, 2025 at 12:52 PM MoVelo <[email protected]> wrote: >>>>>> >>>>> Coco, et al: >>>>>>> >>>>>>> Glad you bumped this as I managed to miss it earlier. >>>>>>> >>>>>>> I have read Grant's Eat Bacon and Don't Jog as it appealed to my >>>>>>> laziness and love of Bacon. Enjoyed it immensely, and I've been on a >>>>>>> health >>>>>>> journey for a number of years now. Started on 'Wheat Belly' diet as my >>>>>>> wife >>>>>>> was diagnosed pre-crones and we thought we'd experiment on ourselves >>>>>>> eliminating bread. We were both hugely addicted to wheat to the extent >>>>>>> we >>>>>>> found a artisanal bakery that baked the most delish sourdough. Every >>>>>>> Saturday we'd hop on our bikes at the crack of dawn to make the run to >>>>>>> the >>>>>>> bakery to buy enough to get us thru the week. This was a cash only >>>>>>> business >>>>>>> that opened one day a week at 5am and sold out by 10am. Crack dealers >>>>>>> wish >>>>>>> they had it so good. >>>>>>> >>>>>>> Giving up bread was about as hard at quiting smoking. Ask me how I >>>>>>> know. >>>>>>> >>>>>>> Two years ago, whilst searching these archives for information on >>>>>>> the Rive Rambouillet I came across Grant's interview of Mark Sisson. >>>>>>> What >>>>>>> he had to say resonated and led us to try eliminating almost all carbs. >>>>>>> Pasta, potatoes, most veggies. The only veggies we now consume are >>>>>>> fermented. My wife never really got along with alcohol and I quit >>>>>>> several >>>>>>> years ago. I see a new study implicates it in cancer cause. >>>>>>> >>>>>>> Our one carb addiction we have not been able to shake just yet is >>>>>>> Hagan Daz. 75g of carbs brought to us by sugar. Sugar is highly >>>>>>> addictive >>>>>>> proven by the fact that lab rats prefer it over cocaine. >>>>>>> >>>>>>> So our diet consists of meat (preferably rib eye steaks), fermented >>>>>>> veggies and ice cream. >>>>>>> >>>>>>> Both of us have lost considerable weight and are near our targets. >>>>>>> >>>>>>> We both love to cook and so occasionally we'll treat ourselves to >>>>>>> something complicated like pumpkin pie, but honestly neither of us miss >>>>>>> the >>>>>>> hassle of side dishes or complicated recipes. >>>>>>> >>>>>>> I have recipes for kimchi, air fryer pork chops and chicken but to >>>>>>> most people it might be boring. >>>>>>> >>>>>>> The addiction to carbs is far stronger than alcohol and smoking, >>>>>>> imho. Ask me why I believe that. >>>>>>> >>>>>>> The best part of this story and maybe the part most relevant to this >>>>>>> group is my lack of the need for snacks. Our bodies burn fat better and >>>>>>> more efficiently than carbs/sugar. Our bodies convert carbs to sugar so >>>>>>> I >>>>>>> use the two interchangeably here. Both are addictive and quite >>>>>>> unnecessary >>>>>>> as fuel. Fat and protein are far more efficient. >>>>>>> >>>>>>> I have discovered that I don't required snacks even on rides over 60 >>>>>>> miles. I used to not be able to ride 10 miles without eating a snack. I >>>>>>> would start bonking at about 8 miles. It has been liberating to not >>>>>>> have to >>>>>>> worry about having that candy bar tucked somewhere for the inevitable >>>>>>> hunger. I am fully adapted to burning fat and ketone, and I love it. >>>>>>> >>>>>>> I have spent years researching diet and health. I am enrolled now in >>>>>>> Sisson's Primal Health Coaching School and will receive a health coach >>>>>>> certificate soon. >>>>>>> >>>>>>> So the best recipe I could offer at this point is for you to adopt a >>>>>>> keto/carnivore diet and then not have to worry about recipes for on >>>>>>> bike >>>>>>> snacks. >>>>>>> >>>>>>> If you have made it this far thank you for letting me vent a little. >>>>>>> >>>>>>> If anyone is remotely interested in any of this journey please dm me. >>>>>>> >>>>>>> Thanks >>>>>>> >>>>>>> James Poulson >>>>>>> at the edge of the Ozarks >>>>>>> >>>>>>> On Tuesday, January 7, 2025 at 8:47:35 AM UTC-6 [email protected] >>>>>>> wrote: >>>>>>> >>>>>>>> This sounds super cool! Would love to read some of these. >>>>>>>> >>>>>>>> Franco Rinaldi >>>>>>>> c: 646.403.0661 <(646)%20403-0661> >>>>>>>> >>>>>>>> -Pardon any typos, Siri typed this message- >>>>>>>> >>>>>>> >>>>>>>> On Jan 7, 2025, at 9:27 AM, Coco Menk <[email protected]> wrote: >>>>>>>> >>>>>>>> Hey all! Hope everyone is having a great start to 2025. >>>>>>>> >>>>>>>> >>>>>>>> Bumping this thread - have made some progress in starting to format >>>>>>>> the zine/pdf! If anyone else wants to contribute any recipes please >>>>>>>> feel >>>>>>>> free! >>>>>>>> >>>>>>>> I'll re-post the original prompt for reference: >>>>>>>> >>>>>>>> *1) How many of you all have read Grant's Eat Bacon, Don't Jog? >>>>>>>> Anyone subscribe to his food ideas or any other "alternative" diets? >>>>>>>> Cyclists tend to be pretty health-conscious and independent minded, >>>>>>>> just >>>>>>>> curious what kinds of ideas people are jiving with these days. Vegan? >>>>>>>> No-carb? 100-mile diet? Anything goes? I love hearing about what works >>>>>>>> for >>>>>>>> people. I know Grant's book has definitely informed my own choices a >>>>>>>> bit, >>>>>>>> specifically in regards to processed sugar and carbs and simpler forms >>>>>>>> of >>>>>>>> exercise. (Not looking to sh** on which diet is working or not working >>>>>>>> for >>>>>>>> anyone at this time! Save that for a different thread)* >>>>>>>> >>>>>>>> *2) I'd love to compile a collection of favorite recipes! What do >>>>>>>> you make for yourselves/your families? What's your favorite sandwich >>>>>>>> you >>>>>>>> bring on your bike rides? Any bike tour go-to's?* >>>>>>>> >>>>>>>> I have about 15 recipes so far. Would love to compile it into a PDF >>>>>>>> that folks can print at home >>>>>>>> >>>>>>>> Cheers >>>>>>>> Coco >>>>>>>> >>>>>>>> On Thursday, June 6, 2024 at 10:37:50 PM UTC-7 Coco Menk wrote: >>>>>>>> >>>>>>>>> Brendon - that one is on my list for sure! Familiar with a lot of >>>>>>>>> the current politics surrounding UPFs but haven't gotten around to >>>>>>>>> reading >>>>>>>>> it yet. What was your biggest takeaway? >>>>>>>>> >>>>>>>>> For anyone else interested in learning more abour those issues >>>>>>>>> and/or MORE ennui surrounding the horrors of the American Food System >>>>>>>>> and >>>>>>>>> Agribusiness Robber Barons check out: >>>>>>>>> >>>>>>>>> Marion Nestle's blog Food Politics (she is unrelated to Nestle of >>>>>>>>> Nesquick fame) >>>>>>>>> https://www.foodpolitics.com/ >>>>>>>>> >>>>>>>>> Food Fix weekly newsletter specifically about food politics >>>>>>>>> journalism in the US, lots of baby formula and school lunch and SNAP >>>>>>>>> policy >>>>>>>>> updates if you REALLY want some angst >>>>>>>>> https://foodfix.co/ >>>>>>>>> >>>>>>>>> Eric Schlosser, Fast Food Nation. Pretty much nothing has changed, >>>>>>>>> its only gotten worse >>>>>>>>> >>>>>>>>> Coco >>>>>>>>> >>>>>>>>> >>>>>>>>> >>>>>>>>> >>>>>>>>> On Thu, Jun 6, 2024 at 7:33 PM brendonoid <[email protected]> >>>>>>>>> wrote: >>>>>>>>> >>>>>>>>>> Everyone in this thread should please read *Ultra-Processed >>>>>>>>>> People* by Chris van Tulleken. It is the only food/diet book >>>>>>>>>> anyone really needs to read. >>>>>>>>>> You'll never have to worry about extreme or fad diets ever again. >>>>>>>>>> Prepare for extreme ennui about everything you have tried up to the >>>>>>>>>> point >>>>>>>>>> you read this book. >>>>>>>>>> >>>>>>>>>> -- >>>>>>>>>> You received this message because you are subscribed to a topic >>>>>>>>>> in the Google Groups "RBW Owners Bunch" group. >>>>>>>>>> To unsubscribe from this topic, visit >>>>>>>>>> https://groups.google.com/d/topic/rbw-owners-bunch/9RUrsnq4-So/unsubscribe >>>>>>>>>> . >>>>>>>>>> To unsubscribe from this group and all its topics, send an email >>>>>>>>>> to [email protected]. >>>>>>>>>> To view this discussion on the web visit >>>>>>>>>> https://groups.google.com/d/msgid/rbw-owners-bunch/ef735537-fc66-410a-bcb0-58b3c52db020n%40googlegroups.com >>>>>>>>>> >>>>>>>>>> <https://groups.google.com/d/msgid/rbw-owners-bunch/ef735537-fc66-410a-bcb0-58b3c52db020n%40googlegroups.com?utm_medium=email&utm_source=footer> >>>>>>>>>> . >>>>>>>>>> >>>>>>>>> -- >>>>>>>> >>>>>>>> You received this message because you are subscribed to the Google >>>>>>>> Groups "RBW Owners Bunch" group. >>>>>>>> >>>>>>>> To unsubscribe from this group and stop receiving emails from it, >>>>>>>> send an email to [email protected]. >>>>>>>> To view this discussion visit >>>>>>>> https://groups.google.com/d/msgid/rbw-owners-bunch/ab62bc86-de44-408c-ac7b-1ba29d52f964n%40googlegroups.com >>>>>>>> >>>>>>>> <https://groups.google.com/d/msgid/rbw-owners-bunch/ab62bc86-de44-408c-ac7b-1ba29d52f964n%40googlegroups.com?utm_medium=email&utm_source=footer> >>>>>>>> . >>>>>>>> >>>>>>>> -- >>>>>>> You received this message because you are subscribed to a topic in >>>>>>> the Google Groups "RBW Owners Bunch" group. >>>>>>> To unsubscribe from this topic, visit >>>>>>> https://groups.google.com/d/topic/rbw-owners-bunch/9RUrsnq4-So/unsubscribe >>>>>>> . >>>>>>> >>>>>> To unsubscribe from this group and all its topics, send an email to >>>>>>> [email protected]. >>>>>>> >>>>>> To view this discussion visit >>>>>>> https://groups.google.com/d/msgid/rbw-owners-bunch/cdbc6677-90a0-477d-9124-b2a371dca702n%40googlegroups.com >>>>>>> >>>>>>> <https://groups.google.com/d/msgid/rbw-owners-bunch/cdbc6677-90a0-477d-9124-b2a371dca702n%40googlegroups.com?utm_medium=email&utm_source=footer> >>>>>>> . >>>>>>> >>>>>> -- >>>>> You received this message because you are subscribed to a topic in the >>>>> Google Groups "RBW Owners Bunch" group. >>>>> To unsubscribe from this topic, visit >>>>> https://groups.google.com/d/topic/rbw-owners-bunch/9RUrsnq4-So/unsubscribe >>>>> . >>>>> To unsubscribe from this group and all its topics, send an email to >>>>> [email protected]. >>>>> >>>> To view this discussion visit >>>>> https://groups.google.com/d/msgid/rbw-owners-bunch/48d04d61-ff46-46de-947e-51e52da4b462n%40googlegroups.com >>>>> >>>>> <https://groups.google.com/d/msgid/rbw-owners-bunch/48d04d61-ff46-46de-947e-51e52da4b462n%40googlegroups.com?utm_medium=email&utm_source=footer> >>>>> . >>>>> >>>> -- >>> You received this message because you are subscribed to a topic in the >>> Google Groups "RBW Owners Bunch" group. >>> To unsubscribe from this topic, visit >>> https://groups.google.com/d/topic/rbw-owners-bunch/9RUrsnq4-So/unsubscribe >>> . >>> To unsubscribe from this group and all its topics, send an email to >>> [email protected]. >>> >> To view this discussion visit >>> https://groups.google.com/d/msgid/rbw-owners-bunch/f3debc67-b63f-4d99-9e4a-93d35d1e11d1n%40googlegroups.com >>> >>> <https://groups.google.com/d/msgid/rbw-owners-bunch/f3debc67-b63f-4d99-9e4a-93d35d1e11d1n%40googlegroups.com?utm_medium=email&utm_source=footer> >>> . >>> >> -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. 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