Older Bolder Life

Stronger | Leaner | Sharper | Longer - From Older Bolder Fitness

the Older Bolder Life Friday Feast 8 June: Green River Orange Chicken

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I first posted a version of this Green River Orange Chicken over on Chi Wulff, a fly fishing blog I’m involved with, back in the fall of 2014, after an interesting outing on the Green River in Wyoming with friends and a former chef from Hawaii.

Here’s part of that story –

…Back a few years ago, on one of those three day runs to the Green River I was known to take occasionally with some friends in Salt Lake City, we had a buddy bring along a friend of his wife’s visiting from Hawaii…

…For the life I can’t remember this guy’s name; long story short he had never fly fished but made a game effort and caught some fish (it was Cicada season and for the most part fishing was like shooting fish in a barrel, particularly on the afternoon floats).

The second day I had him in my boat for both the morning and afternoon floats and he began to wear on us a bit given his endless descriptions of ‘how much bigger and faster and beautiful’ the fish were in Hawaii. It wasn’t as bad as a couple of my compadres would have you believe, though by that evening several guys were ready to tie him up, attach all the drift boat anchors in camp and assign him to the not-so-briny deep of Flaming Gorge Reservoir.

His saving grace came in the fact that he had (in another life) worked as a chef and that evening whipped out of couple of big containers what we’ve come to call Green River Orange Chicken that had been marinating in a cooler.

He grilled it over a hardwood charcoal fire as the sun set that evening in camp, with eleven famished guys watching his every move. He grilled it to perfection, taking care to get the skin crispy and golden brown with just a spot of tasty char here and there. While the chicken was grilling he cut up, with a bit of flair as I recall, several pineapples and avocados to serve alongside, grilled of course…

Some might whine about the honey in the marinade; I happen to agree with Mark Sisson that a little bit of honey (or maple syrup) to flavor a marinade isn’t absorbed by the chicken to any significant degree. On the other hand, as our palate has become Primal-aligned, we leave it out and don’t notice a whisper of difference. You make the call.

1/2 cup Grand Marnier (or other orange liqueur)
1/3 cup fresh lime juice
1/3 cup soy sauce / tamari
1/3 cup finely minced ginger
1/3 cup chopped cilantro (basil plays really well here too)
1/4 cup honey
2-3 tbsp Asian garlic chile sauce
1 and 1/2 tbsp. minced fresh orange zest
1 tsp. salt
4 green onions, white and green parts, minced

2 chickens, cut up, rinsed, and patted dry

Combine all ingredients save for the chickens, mix well, and set roughly 1/3 of the marinade in the fridge in a covered container.

Pour the remainder of the marinade over the chickens in either a gallon resealable bag or your favorite flat marinading container; take care to make sure all the chicken is coated, cover, and throw in the fridge for a minimum of 4 hours (eight is better).

When you fire the grill, pull the chicken out and let come to room temperature.

Set up to grill over indirect heat (due to the little bit of honey in the marinade) and grill the chicken for about 10-12 minutes per side (varies based on your fire and grill setup), basting if you want to with a bit of the reserved marinade. Pull it when the chicken is done and let rest a couple of minutes.

If you’re not in nutritional ketosis, this is a great place to indulge in a high-quality corn tortilla along with the chicken, a sliced avocado or two, and one of your favorite primal/paleo salsas.

Enjoy.

My Keto Report Card 7 June 2018: Week Seven

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Last week I shared a bit in terms of introducing my personal journey in Nutritional Ketosis, including a very quick overview of the why’s behind my decision to give a genuine ketosis run a try.

I’m now in week 8, loving what I’m feeling and seeing, and enthused to keep up the routine indefinitely at this point.

As noted last week, my typical day starts climbing out of bed fairly early (between 530 and 6) after 8 hours of sleep on average; of note, I never set an alarm and am geared to awaken then with the earliest light of day.

Though not a new feature for me personally with being in nutritional ketosis (NK), I’m never hungry in the morning and typically drink a cold brewed coffee with a bit of cream and a tbsp of collagen powder (2 grams carb, 10 of protein, and 7 of fat) and work for several hours, with very functional mental acuity right off the bat.

To be fair, I’d been gravitating toward a compressed eating window / intermittent fasting during the several months prior to my starting NK, choosing to tune in and eat WHEN (when hunger ensues naturally).

I typically workout mid to late morning (pending how work tasks are progressing), fasted, consuming water only before a three times per week HIIT workout, with a walk/hike 5-6 days per week in addition, with a short, very focused sprint workout weekly if I’m feeling in prime shape.

On most days, hunger hasn’t pushed me to eat until sometime after the noon hour, and as often as not, nearer to 2.

It’s then time for errands and back to the desk for the afternoon’s work, calls, correspondence, etc, with a family dinner typically somewhere between 6 and 8pm.

Some Interesting Metrics Closing Week 7 of Nutritional Ketosis

Up until starting my NK run, I’d lost 100 lbs without tracking a single calorie consumed over the 15 months window we’d been eating a fairly compliant LC/MP/HF diet around our camp, though of note been in a weight loss stall for several months (Dec-Feb).

I did however, principally at first as a learning tool, and later in part due to my medical training induced affinity for objective data, track a fairly specific diary of my daily carb intake (net carbs), which from the get go were always under 100 per day, and most often under 60 gm/day.

Again, largely as a matter of intellectual curiosity, when starting my NK run, I decided to track, as closely as possible, daily intake of carbs, protein, and fat, and to calculate my total caloric intake and deficit against my estimated BMR (adjusted for activity), as well as the percentages of carb / protein / fat contributions to my total calories.

Over the seven weeks thus far, the rolling averages of my intake and caloric accounting include –

Daily Carb Grams: 28.5 (114 calories)
Daily Protein Grams: 90.3 (361.2 calories)
Daily Fat Grams: 124.4 (1115.5 calories)

Average Total Calories per Day: 1602.8
Average Calorie Deficit per Day: -1487.2

Average Carbs as Percent of Total Calories per Day: 7.1%
Average Protein as Percent of Total Calories per Day: 22.4%
Average Fat as Percent of Total Calories per Day: 69.7%

Of note, for the past 4 weeks in particular, my daily average intake of carbs and protein have been drifting lower (protein approaching 80 gm/day for the past three weeks), with daily intake of fat drifting slightly higher. This has happened without conscious intention on my part, eating to satiety at every meal and snacking judiciously as desired.

Weight loss during the 7 weeks in NK so far has been 16.5 lb; with one day of hunger noted worthy of mention in my workout dairy.

Energy levels have been excellent with no dip in performance whatsoever, and in fact performance gains have been noted in every aspect of my workout routine. Sleep has improved, though I have noted more vivid dreams several days per week (not interrupting the sleep cycle).

My Nutritional Ketosis Week Seven Bottom Line: Hot Damn!

From the perspective of one of my critical goals at the start of my NK journey – break through a weight loss stall – so far it’s been a rousing success in average roughly a 2 and 1/3 lb weight loss per week, eating to comfortable satiety every day, with enhanced mental clarity and plentiful energy for the daily routine and workouts. All with no hunger. Making staying in nutritional ketosis a no brainer at this point.

More to come in a month or so.

the Older Bolder Life Salad Wednesday 6 June: Asian Inspired Cantaloupe Salad

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Inspired by a salad (or a slaw if you’re so inclined) that we had at the now defunct Smoke restaurant in Plano, Texas over a year ago, this Asian Inspired Cantaloupe Salad showed up on a delicious grilled fish taco plate they had on special that evening.

After a bit of research, and poking and prodding our chef friends (thanks Libby!), we tweaked this recipe around the edges a bit and settled on this version. For the prep time and effort required, this salad pays huge dividends, and is a great one to serve friends or family as it’s not something you see everyday.

Root around at your favorite grocery and find the best looking cherry tomatoes you can; they play very with the cantaloupe and the other asian-inspired players in this one. Consider upping the heat with a sliced serrano or jalapeno too.

1 large cantaloupe, halved, seeded, prepped as below
1 and 1/2 cups of the freshest cherry tomatoes you can find
6-7 green onions, trimmed, then thinly sliced on the diagonal
2 fresh red fresno chiles, stemmed, seeded and sliced (poblano good too)
1/3 cup (or more) fresh cilantro, plus more for garnish if desired
3 tbsp fresh lime juice
1 tbsp good fish sauce
1 tbsp EVOO
1 tsp (or more) fresh lime zest (optional)
1/3 cup (give or take) of roasted, salted peanuts, crushed, optional

Slice 3/4s of the cantaloupe into thin slices; grate the remainder on a the large holes of a box grater. Toss both into a medium bowl.

Now halve the cherry tomatoes, slice the onions and chiles, and prep the cilantro; add all to the cantaloupe.

Add the lime juice, fish sauce and EVOO; mix well and chill for a few minutes if not eating immediately, you don’t want to hold this one for too long.

Garnish with the lime zest, cilantro, and optional crushed roasted peanuts and go to it.

Enjoy.

Older Bolder Foundation Series Topics Summer (and Fall) 2018

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Here’s the first few months of Foundation Series post topics we’ll be serving up over the summer (and into early fall). The list is of course subject to change (what I really meant to say there is expand) as new and interesting information comes around, but this will serve as our likely roadmap for the summer…

  • Optimizing Lean Body Mass, Not Weight Loss, is Priority One
  • Excessive Body Fat Isn’t Your Friend
  • Can You Exercise Your Way to the Body You Want? Probably Not.
  • There is a Far, Far Better Way to Eat (and Live)
  • The Less Insulin, The Better
  • Almost Everything You’ve Been Taught About Macronutrients is Wrong
  • Carbs: the Good, the Bad, and the Ugly (Part 1)
  • Carbs: the Good, the Bad, and the Ugly (Part 2)
  • Carbs: Additional Thoughts on Grains
  • Proteins: Building Blocks of Champions, with a Catch
  • Fats: The Stunning Deception that Persists Today
  • Fats: The Good Guys
  • Fats: The Bad Guys
  • Exercise and Fitness: Functional is Where It’s At
  • Exercise and Fitness: Less is More (Really)
  • Exercise and Fitness No So Secretion Weapon No. 1: Fat Adaption
  • Exercise and Fitness No So Secretion Weapon No. 2: Move, Move, Move
  • Body Composition: Food, Exercise, and the Two Everybody Forgets
  • Stress: Some Unconventional Suggestions
  • Stress: Orthorexia and Health Data Obsessions
  • Stress: Get Thyself Organized
  • Sleep, O’ Sleep, Where Art Thou? (Part 1)
  • Sleep, O’ Sleep, Where Art Thou? (Part 2)
  • Nutritional Ketosis: A Look Back at History (Jimmy Moore’s Book in literature section)
  • Nutritional Ketosis: Why Even Go There?
  • Nutritional Ketosis: The Pregame
  • Nutritional Ketosis: Jumping in With Both Feet
  • Nutritional Ketosis: Staying in for the Long Haul

Starting Tomorrow: Older Bolder Foundation Series

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Beginning tomorrow, and running once or twice per week through the summer (and probably into the early fall), we’ll begin posting key topics in a Foundation Series, geared to outline a core set of principles for anyone of any age to live by, but particularly geared toward those over 30 who have drifted away from a healthy, fit, and above all – optimally functional lifestyle.

I’ll never forget the first time, in a recreational setting, when a guy two years younger (I was 31 at the time ) said, “you know, once you hit 30, you begin to lose a step, and it’s all downhill from there”.

We happened to be playing frisbee golf in one of the beautiful parks in Salt Lake City at the time; despite the fact that I soundly beat him, I remember as it it were yesterday feeling pudgy and bit out of shape that day, my weight have crept up slowly during my residency as the time and stress demands of medicine and a young family slowly and inexorably pushed fitness to a back burner.

Fast forward a few years, and like so many in our busy world, I was packing on the weight and slowly deconditioning, my physiological and functional ages ‘maturing’ faster than my chronological age.

The principles upon which a much healthier life should and could be built – the critical foundation of healthy living – were beginning to evolve in earnest back then (this was the early ‘80s).

Now there’s a flood of information available, much of which has been and still is antithetical to what’s been served up as conventional and medical wisdom for several decades, new information that’s changing the very core of human potential – not just for the highest tiers of professional and recreational athletes, but for the rest of us “mere mortals” living and working everyday lives.

Tomorrow we’ll outline the first bundle of topics to cover in our upcoming foundation posts.

the Older Bolder Life Salsa Sunday 3 June: Quick Columbian Guacamole

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Another one of our family favorites, this Quick Columbian Guacamole became a fixture in our rotation after seeing a similar version in the Wall Street Journal of all places over a decade ago.

Tweaking around the edges to suit our family palate, we’ve finally settled more or less on this recipe, though we sub different peppers all the time pending what happens to be fresh and handy (jalapeno, fresno, even a poblano now and then).

Now that summer is in full bloom, we find this smooth guacamole version is a perfect pairing with just about any sizzling protein off the grill, and often we’re smearing a big spoonful across a pork chop or ribeye and the accompanying cherry tomatoes too.

With the amount of lime juice in the recipe (fresh is best as always), we can even hold this one for 24 hours (spritz a bit more lime juice on before storing in an airtight container), though there are rarely any leftovers.

2 large avocados, pitted, peeled, rough chopped
1/2 (or more) cup chopped cilantro
1/2 (or more) cup sweet onion, chopped
2 serrano chiles, stemmed, seeded, and chopped
Juice of 2 large limes (may need more)
1/4 to 1/2 cup water

Using your trusty food processor or blender, combine the avocado, cilantro, onion, chiles, and lime juice until creamy. Add the water 1/4 cup at a time, pulsing until smooth. Taste and adjust for lime, cilantro, and whatever pepper you’re using.

Scoop into your serving bowl, spritz with a lime quarter and sprinkle with a bit of good kosher salt. Cover and throw in the fridge if your not using this immediately…

Enjoy.

Inquiring Minds Want to Know (Links and Stuff) 2 June 2018

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Links and News That Caught Our Eye

Details on the tick bite induced Alpha-Gal allergy – a nifty podcast featuring Dr. Scott Commins, UNC Division of Rheumatology, Immunology, and Allergy.

Antibiotics in meats via the New York Times – wait just a damned minute, the FDA took care of this, right?

Just like your grandmother used to say, if it sounds too good to be true it probably isn’t. As always, Caveat Emptor. 

The junk-food lifestyle and toxins impair brain recovery.

An ecological argument for gut microbiota restoration.

Keto Corner

Does the gut microbiome when in nutritional ketosis protect against seizures? Looks like it.

Recipe Roundup: the Older Bolder Life

Coffee Paprika Pork Chops

South Fork Salsa No. 2

Olive (or Avocado) Oil Mayo

Ed’s Thai Steak on a Stick

the Older Bolder Life Friday Feast 1 June 2018: Ed’s Thai Steak on a Stick

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Just about everybody we tend to hang out with loves to eat some version of ‘meat on a stick’ – whether it’s our friend and mentor Ed’s sweet fire chicken skewers, chicken satay, yakitori, grilled shrimp with chipotle glaze or just about any manner of kebab or skewer you might bring to mind.

Ed happens to be an ageless, incredibly fit, at times wryly cranky friend, mentor, and occasional business partner who loves good great, healthy food, and often pesters us to cook it for him, particularly when he’s entertaining guests and friends.

Inspired by the Ed’s Sweet Fire Chicken Skewers mentioned above, a few years ago we played around with several recipes we’d come across for a Thai-inspired spin on a beef kabob for another one of Ed’s parties.

After several near misses we finally arrived on this version, since remembered as Ed’s Thai Steak on a Stick, originally made with several thick-cut rib eyes, though (and it should be noted upon Ed’s suggestion) the added tooth and deep, beefy flavor of tri-tip makes for a great kabob / beef skewer as well.

It needs the overnight marinade time and all the Thai flavors (lime, garlic, lemongrass, chiles, ginger, and basil); dig around at your grocery and you’ll find it all. And be sure to leave some of the fat cap to render on the grill and baste that glorious meat as it cooks. The recipe from years ago included a bit of brown sugar in the marinade; as our family’s tastes have become more ancestrally aligned, we leave it out.

Ed guarantees you’ll come back to this one again…

2 cups full-fat, unsweetened coconut milk
1/2 cup fish sauce
2 tbsp fresh lime juice
10 garlic cloves
8 thai chiles (red or green, stemmed)
4 lemongrass stalks, bottoms thirds only, outer layers peeled
3 to 4 inch piece fresh ginger, peeled
6-8 basil leaves
2 tbsp brown sugar, packed (optional)

4 lb. trip-tip or ribeye (or a combination), cut in 1-inch cubes

First combine all ingredients (except the meat of course) in your trusty food processor or blender and puree. Pour over the trimmed meat (leave some of the fat cap on the meat), massage it in with your hands to make sure all the meat is coated; cover and refrigerate overnight.

When ready to cook, drain the meat, thread loosely onto skewers (packing too tightly slows the cook); then fire the grill.

Now grill over a medium-hot fire until nicely marked and cooked to your desired level; I like to quarter-turn these every 2-3 minutes to make sure every side of the meat develops a nice sear and crust. You’re probably looking at a 12-16 minute total cook here, pending how large your meat dice is and how hot your fire.

Pull the meat, let it rest at least 3-4 minutes then serve hot with your favorite Thai-inspired dipping sauces on the side.

Enjoy.