The Ethics of a Hamburger: Man Has Heart Attack While Eating at Heart Attack Grill

I recently saw an item on ABC News about a restaurant called the Heart Attack Grill in Las Vegas. A man suffered some sort of cardiac episode (possibly a heart attack) while eating a 6,000 calorie burger called the Triple Bypass. Jon Basso, the owner of the restaurant - who acknowledges that the food he serves is unhealthy, dangerous, and possibly lethal - seemed remarkably calm about and unmoved by the ordeal. The whole damn story left me feeling unspeakably depressed; it made me want to go out into the fresh air, go for a run, eat an apple, and sigh for society.

What got to me wasn't so much the attitudes of the customers, who seemed amused and intrigued by the place. It's understandable that people would be curious; the joint has a morbid sense of humor about its business: diners wear hospital gowns, the wait staff dresses in nurses' uniforms (the owner dresses like a doctor), there is a weigh-in station where customers clocking in at over 350 lbs. eat free, and now, after this recent episode, customers can eat at the-place-where-that-guy-had-a-heart-attack. No, it doesn't surprise me that people would want to patronize this curiosity. But, what does surprise me, what does get under my skin and tick me off, is the attitude of the the owner. Mr. Basso seems to think this is all good fun, a good-for-business chance happening that will certainly seal the Grill's reputation as a place to get really greasy fast food.

It's all supposed to be really cute, but I'm not laughing. Obesity is a real problem. Think of all the people you know - family members, friends, public figures, politicians, celebrities - who have died of a heart attack or stroke or whose lives have been diminished by heart disease. Think of the all the surgeries, the drugs, the medical bills, the lost time. Am I the only one who finds all this incredibly sad?

And yet, Mr. Basso will have good grounds - certainly legal grounds - to defend his business. "Anything that is legal that you want to eat or drink that's fun, that enriches your life at the moment, I will sell it to you," he said. But, that doesn't cut it. Precisely because he knows just how unhealthy his menu items are, Mr. Basso is faced with an ethical dilemma that reaches beyond the question of legal compliance. His moral argument is that people are responsible for their own food choices.

He is, of course, right, but that doesn't mean he isn't a sleaze. Just because people are ultimately responsible for what they put in their bodies - and they certainly are responsible for that - doesn't mean Mr. Basso is off the hook. In cashing in on America's food problem, he becomes the worst kind of social parasite, someone who is willing to take advantage of the obesity epidemic in America just to make a buck.

Places like the Heart Attack Grill are not the root of the problem (they aren't: one hamburger, even one as big as the Triple Bypass, cannot, on its own, cause a heart attack; and people surely know going in that the food is unhealthy, and yet still they go), but they certainly are not part of the solution. If nothing else, a place like the Heart Attack Grill presents us with manifest proof of a cruel irony: that tragedies like heart attacks are now accepted as commonplace and "normal" when "normal" should mean living a long, full, and healthy life.

Vegan Whole Food Energy Bars

When I'm on the go and I need a quick food source that is both delicious and healthy, it is sometimes helpful to turn to energy and whole food bars. I have tried a wide variety of the different bars available and have made a list of some of my favorites. Here they are, listed in no particular order:

1. Vega Whole Food Vibrancy Bars - The Vibrancy Bars come in three different flavors, Chocolate Decadence, Green Synergy, and Wholesome Original. I have not tried the Wholsome Original, but I have tried the other two. I like these bars very much. Made from all-natural, raw, organic, and enzymatically-active plant-based superfoods including sprouted buckwheat, sprouted almonds, white chia seeds and hemp seeds, the bars certainly pack a nutritional punch. Not only are they Vegan, but they also are gluten-free, alkaline-forming, and rich in Omega-3. They taste earthy, especially the Green Synergy Bar. It is a pleasantly mild taste, very natural and wholesome. My favorite, being a chocolate fan, is the Chocolate Decadence bar.

Click here to go to the company website.



2. Pure Bar Chocolate Brownie - This bar is delicious. It is a bit sweeter than some of the other whole food chocolate bars (much sweeter than Vega's Chocolate Decadence Vibrancy Bar, for instance), which is fine by me. The rich creaminess of the chocolate contrasts nicely with the crunch of the nuts. It is made with organic dates, organic walnuts, organic agave nectar, organic almonds, organic cashews, organic brown rice protein, organic cocoa.

Click here to go to the company website.



3. Pure Bar Apple Cinnamon - This is my favorite of the Pure Bar flavors. The taste is light and refreshing. I am a big fan of the apple-cinnamon combo. The two ingredients just naturally go well together. Here is a sweet and simple flavored bar, made from organic Dates, organic apples, organic agave nectar, organic walnuts, organic cashews, organic almonds, organic rice protein concentrate, organic cinnamon.

Click here to go to the company website.



4. Pure Bar Cranberry Orange - This bar is quite tangy and rich. It tastes like a tart desert - very good. The nuts in the bar give it a nice texture. The orange flavor is bright and clear! It is made from organic dates, organic cranberries (with organic apple juice concentrate and organic sunflower oil), organic walnuts, organic cashews, organic brown rice protein organic almonds, organic agave nectar, organic orange peel, organic orange oil.

Click here to go to the company website.



5. Goraw Spirulina Energy Bar - Now for a seriously weird looking bar. The Goraw Bar is green as can be and it's hard like brittle. It doesn't look appetizing, but it is actually quite tasty. The predominant flavor is banana, with a hint of coconut. It is sweet, but not very. I like it a lot. Goraw products are typically a little pricier than some of the other bars, but sometimes it might be worth it to splurge a little. This bar is made from sprouted organic sesame seeds, organic banana, organic coconut (unsulphured), organic date, and of course, organic spirulina.

Click here to go to the company website.




6. NuGo Organic Dark Chocolate Almond Bar - Here is where I go for my chocolate fix. The chocolate coating contrasts nicely with the crunchy soy and rice crisp center. It tastes kind of like a chocolate-covered Rice Krispie. The chocolate coating may be a little too on the sweet side, but for the most part, this bar is a decadent treat. The Mocha Chocolate flavor is also quite good. It has a strong dose of coffee flavor, if that's what you crave. This bar seems more like a vegan treat than a wholesome nutrition bar.

Click here to go to the company website.




7. 22 Days Enlightened Pumpkinseed Vegan Protein Bar - I like this bar very much for its smooth and nutty taste. The seeds in the bar provide a good source of protein.

Click here to go to the company website.

(Mis)adventures in Veganism: My First Real Vegan Eating Out Experience

I knew this day would come. I had been telling myself that when it finally happened, I would keep my cool, play it on the down low and everything would be okay. And, yes, everything did turn out fine, but I don't think I realized how much of a challenge it could be to eat vegan in a non-vegan world. The day I am talking about is the day a vegan goes out for the first time to a restaurant with a group of people who are not vegan.

I know, I know... the world we live in is rapidly accepting vegetarianism as a mainstream way of life, and more and more restaurants are incorporating vegetarian options into their menus. But, veganism is a different ballgame. You have to question the bread they bring to the table, the dressing they put on your side salad, and the sauce they use to garnish your pasta. For a newly-converted vegan, this can be quite a novel experience. It was for me.

I went with my friend to Carino's Italian Restaurant. First of all, let me say that I am not the kind of person that likes to draw attention to myself. I am the kind of guy who, when he gets the wrong order, doesn't complain but rather eats the dish he is given. So, when my friend went to use the restroom to wash her hands, I used the opportunity to discreetly ask our waiter if there were any vegan options available. I assumed most Italian restaurants had vegan dishes, maybe a little pasta plate with some steamed veggies or some such fare, but when the guy solemnly shook his head no, I panicked. Should I just not order anything?

I feel like it's rude to go to a restaurant with people and not eat. It's also drawing attention and we can't have that. Plus, I was damned hungry - me not eating was so not happening!

Times like these are when you break out the iPad or iPhone . There is a wonderful app called VeganXpress that catalogs all the vegan items at various chain restaurants around the country. It also lists vegan-friendly food, beer, and wine. Unfortunately, I did not have my iPad on hand to check what I could eat. So I had to scrutinize the menu carefully.

I used my cell phone to check the message boards. On Yahoo.com, I typed: "vegan options at Carino's Italian." Chacha.com informed me that "Carino's doesn't offer much for vegans (they do offer gluten-free options), but you can get a salad, and omit any cheese or grilled chicken, and get oil & vinegar for the dressing." Not too promising, but I could make do.

I asked the waiter if the kitchen could make me a dish with some plain old angel hair pasta, some artichokes, black olives, capers, and diced tomatoes, and absolutely no sauce. I also ordered a side salad with no croutons, cheese, or dressing, but rather a side of vinegar and lemon. When he brought me the salad and the sides, I mixed the vinegar with the herb olive oil they have on the table and the lemon and, voilà, a wonderfully good dressing! The pasta was delicious with just a drizzle of olive oil over it. When I left the restaurant, I was content with my meal.

There is a lesson here: American restaurants, especially those in Barbecue Capital, USA (also known as Lubbock, Texas) might not yet offer the most diverse vegan menu options, but if you are flexible and creative and you can keep your cool under pressure, then a perfectly satisfactory vegan meal is not too far away.

Vegan Chocolate

If you're looking for a bit of indulgence, here is your ticket: Go Raw Real Live Chocolate. It is vegan, made with raw organic cacao and raw organic agave nectar. This item is a bit pricey, at nearly ten bucks a box (six .3 oz pieces), but it might be worth it for the occasional splurge.

The chocolate tastes like fudge. When you pop it in your mouth, you get a soft, chewy texture that slowly melts in your mouth. As the flavors of the chocolate intensify, the true joy settles in. The product is not overly sweet (thankfully) and it does not have any of that bitterness to it that one comes to expect from non-milk chocolates.

The Health Benefits of Flaxseeds

As a nation, we consume way too much omega-6 fatty acid and not enough omega-3. But, omega-3 is so important for our health for a number of reasons. For instance, omega-3 can reduce the risk of cancer. Several studies have shown the anti-cancer effects of omega-3. Omega-3 can also reduce the risk of cardiovascular disease.

Lots of people get their omega-3 from fish and fish oils (eicosapentaenoic acid). As a vegan, I am finding flaxseeds to be a good source as well. Flaxseeds have a subtle nutty flavor. They are about the size of sesame seeds and they come in a variety of colors. Flaxseeds are rich in alpha linolenic acid, an omega-3 fat.

Some people take flaxseed oil, but the oil does not have all the nutrients that you find in the seeds themselves.

The Protein Superstars of Veganism!

I'm already getting tired of the question - "Where do you get your protein?" And I've only been a vegan for 18 days now. The answer is pretty simple actually. Where? From plant foods of course!

All 9 of the essential amino acids necessary to build protein can be found in plant foods. Why do people just assume that animal protein is superior to plant protein? The amino acids in all animal protein comes from plants. What do people think the cow was eating?

Plants are pretty bad-ass if you think about it. We don't need any meat or animal products to get the essential amino acids. However, sometimes the protein in whole, natural plant foods are harder to digest than the processed or refined plant foods. This is where processed foods get to shine. Most people think that whole, natural foods are better for you, but in this instance, the processing of the protein makes it easier to digest than if it was unprocessed. Furthermore, these sources of protein are just as digestible as any animal protein.

These processed plant foods are the Protein Superstars of the Vegan World. Eat them and be happy! They are:

1. Tofu



Tofu was developed in ancient China from soybeans; the protein found in Tofu is easy to digest. Firm tofu has more protein than soft or silken tofu.

2. Veggie "meats"



Hooray for Tofurky and other meat substitutes! Not only do they taste really good, but they are fairly indistinguishable from the meats they are mimicking. Yes, some taste like crap, but there are some good vegan "meats" out there that are an excellent source of protein. One of my favorites is the Primal Stick. It is like a Slim Jim. It is great!



3. Refined grains



Who doesn't love refined grains in the form of white or whole wheat bread every now and then? I for one am a big fan of this Protein Superhero!

4. Lentils

If you don't like beans (for whatever reason... either they take too long to cook, they make you gassy, or whatever), lentils are the perfect source for protein needs. They are easily digestible and fast to cook.

A great vegan snack - Spicy Garbanzo Bean Bites!

It's movie night here in my apartment. I just ran 6 miles to the grocery store (this indigent college student has no car) and walked 6 miles back with about 30 lbs. of groceries in hand (not a fun trip), but it was so worth it because now I get to relish in what may be the best snack ever! These tasty treats are extremely easy to make, healthy, and can be seasoned however you want them. Then, you pop them in your mouth like popcorn!

Spicy Garbanzo Bean Bites

1 small baking sheet
1 can of reduced sodium garbanzo beans
1 tablespoon of olive oil
Seasoning of your choosing

1) Preheat your oven to 400 degrees.
2) Drain the beans completely and dry them with a paper towel
3 Spread them on the baking sheet.
4) Drizzle olive oil over them
5) Sprinkle your seasoning over them. You can use any kind of seasoning you want. They work well with Cajun seasoning. I used a sort of Italian herb blend of rosemary, black and red pepper, parsley and sea salt.
6) Bake at 400 degrees for 15-20 minutes or until crunchy.

A note about my shifting diet...

I just realized my diet seems to be shifting towards a higher-fat, Mediterranean-style (relatively unprocessed plant foods like nuts, seeds, olive oil, avocados), vegan diet! Of course, I am making sure I am getting adequate levels of vitamin B12 (to reduce homocysteine levels)and omega-3 fatty acids (to reduce platelet aggregation). How this will affect my ultrarunning endeavors, I haven't the slightest idea. I feel like a mad scientist and the experiment is my body. I like it!

Veganism: An Evolution of the Heart (or, What I'm Learning About My Food)

This is going to sound like a hippie's rant, but I swear I do not own a tie-die shirt. I am not a member of PETA either. I am simply a concerned human being...

The more research I do, the more I realize that veganism not only makes sense from a health perspective, but it has the potential to be, if well-planned and intelligently put into practice, a solid ethical system and a more peaceful way of life.

Initially, my reasons for going vegan were totally selfish in nature. They were based on the fact that veganism can promote optimal health in a way that eating meat and animal-derived food products cannot. That is not necessarily the best reason to become a vegan, although it is certainly a step in the right direction.

A good reason to become vegan is that you want to be a caring, peaceful person - someone who refuses to participate in a system that enslaves (yes, enslaves), abuses, exploits, and slaughters millions of helpless animals every year for food and clothing. Talk about a holocaust... there is a holocaust occurring right now, this very minute, in every slaughterhouse.

Why do people think that slavery is a concept that applies only to humans? Why do people think that humans have the right to exploit and kill animals simply because they are of a different species? Ever heard the term speciesism? Speciesism is discrimination in favor of one species over another. It is a belief of humans that all other species of animals are inferior and may therefore be used for human benefit without regard to the suffering inflicted.

It is no secret what goes on in slaughterhouses. But, people don't like to think about that kind of stuff. They don't want to spoil their dinners. But, it is a reality. There is no denying the abuse and torture that goes on in these places. Watch the following videos and ask yourself if this is humane:









I do not believe these are isolated incidents. Not for one second do I believe that. I believe that all the animals in slaughterhouses and dairy farms are frightened and abused. They are in pain. And I refuse to be part of a system that practices that kind of behavior.

There are many reasons to go vegan. I can go on and on about how veganism is indeed the healthier lifestyle and can promote optimal health, reducing the risk of obesity, cardiovascular disease, cancer, chronic illnesses, etc. I can debate about the evolutionary history of humans and whether or not we evolved to eat meat at all. But, in the end, it all comes down to personal choice. The best argument for going vegan is because you want to be a good person.

This is not the Stone Age. We are not cave men, and therefore, we need to stop acting like cave men. We have the science, technology, and resources to not have to rely on slaughtering animals for food and clothing. We even have the ability to make food that is vegan but that is practically indistinguishable in taste and texture from meat products! So why wouldn't we choose to do go vegan? Ignorance? How long can you feign ignorance? Laziness? What is the excuse?

It seems to me it is the only ethical thing to do.

A good reason to go vegan...

This documentary about how humans mistreat animals has blown me away. It will affect you, too, if you dare to look. It makes me glad I became a vegan. And it makes me feel like I am not doing enough to protect the well-being of animals who are treated so cruelly at the hands of man.

Be warned, the images in this film are extremely disturbing and upsetting.



Also, here is a very thought-provoking and challenging speech by student activist, Gary Yourofsky:

Livin' the Vegan Life!

Today is my tenth day as a vegan. The transition to a vegan lifestyle has been extremely educational and I can tell my body is quickly adapting to the change in diet. I will write more about this transition later, once I can better grasp the dynamics of the changes that are happening. Until then, I have posted the video below about transitioning to healthy eating habits. The key word, I think, is "transition." Make the change. Start today. You don't have to go vegan, but do something good for your body. Eat well.



Also, if you are interested in veganism, "Becoming Vegan," by Brenda Davis, R.D., and Vesanto Melina, M.S. and R.D., has been a vital part of my education on veganism. It is a wonderful book. Check it out.

Ch-ch-ch-changes!

My friend, Aleia, was rummaging through her old picture files on her computer and she came across some photos of me when I was heavier (not at my heaviest, though!), before I lost 180 pounds. I don't recognize myself in them. I mean, I do and I don't.

It's so weird seeing what I looked like back then. I feel like I'm a different person now. But, not so different. I still feel for that guy staring back at me in the photos. I want to reach out to him and tell him... What do I want to tell him? That it will get better. That there is a whole world of possibility out there that he hasn't even dreamed of.

Pictures like these inspire me to keep moving forward. Change is always a possibility. It's inevitable, in fact.

Here are the pictures:





Here is another "Before and After" that I have posted before.



Click here to read Part 1 of my post about my weight loss journey. Click here for Part 2.

Fat, Cashew Butter, and Other Such Random Musings...

Fat does not necessarily make you fat. We all know that. And, we all need some healthy fat in our diets. It isn't bad for you, per se. But, it is easy to overeat it. Compared to the other macronutrients, fat should comprise a relatively small percent of your diet. As an ultrarunner, I like to stick to the 60/20/20 ratio. That is: 60% of my daily calorie intake comes from carbs, 20% from protein, and 20% from fat. I like this ratio. It works for me. So how do I get my fat?



Well, lately, I notice I've been relying heavily on cashew butter. I love the stuff. I eat it with just about anything. The thing about cashew butter is, it can be sweet or it can be salty. I used to smear some on some on whole wheat bread and squirt some honey on top, but since I turned vegan, no more honey for me. Insert sad face! Seriously though, you should try this magical, rich, creamy food.

Speaking of fat, have you ever heard of the website This is Why You're Fat? It is a site that features really fatty, really unhealthy food concoctions that people have made or eaten. Most of the food looks really gross. Some items look, I'm ashamed to admit, intriguing. Here are some of my favorite gross-outs:

Chocolate-covered bacon on a stick...



Spam fries...



And the best: deep-fried lard balls with powdered sugar sprinkled on top...



Now, take some time to recover. These are obviously NOT the kinds of fats you want in your diet. Try some cashew butter instead!

Stay away from the fried fish!

I was browsing the New York Times this morning and I came across an interesting piece in the Health section. The article was about how fried fish is seen as a culprit in the "stroke belt" phenomenon.

I had never heard the term "stroke belt," but apparently, you are more likely to have a stroke if you live in one of these eight Southern southern states: North and South Carolina, Georgia, Alabama, Mississippi, Tennessee, Arkansas, and Louisiana. These states have a higher rate of cardiovascular illness than the rest of the United States.

Why? Well, scientists have analyzed the diets of people living in these states and compared them with the diets of people nationwide. What they found suggested that people in the South eat the roughly the same amount of fish as the rest of the country. However, they are 32% more likely to eat that fish fried.

As controversial as this finding may be (certainly there are other culprits than fried fish for the "geographic and racial differences in stroke rate"), I can certainly see how eating fried fish might not be the best for your health. When you deep fry fish, all the naturally-occurring omega-3 fatty acids that help reduce the risk of stroke are replaced with the cooking oil.

The American Heart Association recommends at least two fish meals per week. But, deep frying the fish defeats the purpose. You are destroying the nutritional value of the fish.

Is there a lesson here? Yes. Be conscientious of what you eat. Take care of yourself. Eat good, whole foods that you enjoy and that benefit your body. And while a little indulgence in your favorite foods, be they fried catfish or in my case bean and cheese tacos, remember that it all comes down to diet. You are what you eat.

A recipe for veggie tamales

Here is a pretty simple recipe for veggie tamales. A lot of it is improvised according to judgment and taste, so feel free to experiment. None of this is set in stone. For example, you can use a different vegetable mixture than the one used here. You can add carrots or broccoli. You can add cheese if you want. There is no end to where you can take it! This recipe is meant to give you ideas (not to say that the tamales won't be perfectly delicious if you stick strictly to this recipe). Also, these tamales are not made-from scratch tamales. We are using store-bought masa here. You can find many good masa recipes online if you want to make the tamales entirely from scratch. But, you can get perfectly good masa at a quality "molino," or tortilla factory. Note that some masa that you buy at the store is not vegan-friendly since some contain lard. This masa is vegan friendly. We are using olive oil here instead of lard. The finished product here is not vegan friendly however since we are using chicken stock to boil the tamales in. However, you may be able to use vegetable stock instead for a pure vegan product! Have fun!

8 pods chiles anchos (dried red peppers)

6 lbs fresh masa (you can buy this at a tortilla factory called a "molino")

1 large package of corn husks ("hojas para tamales")

A 1 oz. small package of chile powder mix (the mix has other seasonings than chile powder)

1 3 oz. bottle of plain chile powder

Salt

Black pepper

One cup of olive oil

6 Zucchinis

2 Green bell peppers

2 Red bell peppers

1 Bunch green onions

A half gallon of chicken broth

----------------------------------------------------------------

1. Prepare the chile ancho paste to season the masa.

The following can be prepared a few days before making your tamales:

Remove stems from each pod of chile ancho.

Tear open each pod and discard all the seeds.

Soak the hallowed out pods overnight in hot water to soften them.

When completely softened, discard the water and puree the pods and set the paste aside in bowl.

2. Spice the masa.

The following can be prepared a day or two before making your tamales:

*Note: this is the fun part. Don't be afraid to get your hands dirty and don't be afraid to taste! Remember, none of this is set in stone, so feel free to add seasoning as you see fit.

Place the masa in a very large pot.

Add the pureed chile ancho, chile powder mix (1 oz.), half of the bottle of chile powder (1.5 oz.), and salt and pepper to taste.

Mix thoroughly with clean hands. Make sure to break up all those little clumps of masa. You want a completely evenly spiced and textured masa mix.

While mixing add about one cup of olive oil. Here, you want to get the masa to a soft and manageable texture, not too stiff and not too thin. Go by feel. If the masa seems to dry, just add more olive oil.

3. Prepare your corn husks.

The following can be prepared a day or two before making your tamales.

Open each corn husk.

Remove any corn silk (the hair-like fibers from the husk).

Soak the Corn Husks in a large pot with hot water. This makes the corn husks soft and flexible for when you spread the masa on them.

Leave them in the water overnight or until soft.

4. Cut up your veggies.

The following can be prepared a day or two before making your tamales:

Chop all the veggies to a desired size and mix in a large bowl. You can dice them up into small pieces or you can even julienne the bell peppers and zucchinis to about inch long.

Set aside or refrigerate until ready to cook.

5. Make your tamales.

Now that you have done all your prep work, you are ready to assemble and cook your tamales. This is a tough day. Spreading the masa on the tamales can be tough work, but it is well-rewarded work. One suggestion: the more people you can get in on this process of spreading masa and stuffing the tamales, the better. You can even make a party of the whole business. These tamale-making parties are called tamaladas. Sit around a large table with your friends and family and have a blast!

Drain the corn husks completely, stand them upright on drain board or in a pan so that all the water can come out. You can even shake them off to get rid of any excess water.

"Sautee" the vegetables in a non-stick skillet. Do not add any fat or oil; you won't need it. The vegetables will release their own water in which to cook. Just put the vegetables in a pan and set them at a low to medium heat. You want them tender but not too soft because they will get more cooking time when you stuff them in the tamales. Make sure most of the water in the pan is evaporated because you don't want the vegetables too watery.

In a separate pot, bring half a gallon of chicken stock to a boil. You will use this later to cook your tamales.

Take a corn husk and cup it in your palm. The corn husk naturally cups itself into a bowl-like shape. You are going to spread the masa on the inside of that "bowl."

Using a spoon, place about a golf ball size hunk of masa onto the corn husk.

Holding the husk in one hand, spread about a golf ball size of masa onto the bottom portion of the husk with the back of the spoon. The bottom portion is the wide part (do not spread any masa on the upper (tapered) part of the the husk). This is all about technique and judgment. You can place the corn husk on a flat surface and spread the masa like that, but you get more control when you cup the husk in your hand. Find out the technique that works for you. You want the masa to be spread with an even thickness across the bottom portion of the husk. How thick a layer of masa you want is up to you. A thicker layer will make a really fat, "doughy" tamale. I personally like the fat tamales, but you may not. Experiment. And remember, practice makes perfect!

When finished spreading, stack the husks with masa on top of each other.

Spoon enough vegetables, length-wise, on the masa, but don't spread the veggies all the way to the top and bottom of the masa. Rather, leave about half an inch on either side so that you can close off the tamale on both ends by pinching the masa together (see the next step). Refer to diagram below.

Roll the tamale up and fold the flap top-section of the husk (the part without masa) part down. Pinch the masa on the top and bottom of the tamale so that the vegetables are closed off and enclosed completely in the tamale. If you do not have enough masa to close off the open end of the tamale, feel free to take a little bit of extra masa in your finger to seal off the end.

Arrange all the tamales in a large pot, (teepee style), with the opened part of the tamale upright.

Pour the boiling hot chicken stock into the pot with the tamales. Maintain a boil. Cover and lower flame to where you can still hear the boiling sound. Cook for one hour on medium low. This is terribly important: do not uncover them until the hour is up. They will not cook properly if you uncover them.

6. Enjoy your tamales!

More New Year's Resolutions

As New Year's Eve draws closer, I am still finalizing my list of resolutions for 2011. I think I have come up with a manageable list. I think all fo these things are doable. Here they are:

1. Lose some weight - first order of business, and I'm getting started now. Over the period of law school final exams, due to poor eating habits and low activity level, I put on about ten pounds. I need to get back to my racing weight. This will entail cutting back a little on the calorie intake, basically.

2. Finish at least three 100 milers - Self-explanatory. (Related, see #4 and #5)

3. Finish Rocky Raccoon 100 - I DNF'd this course last year, mostly because I was totally unprepared for the 100-miler mentally. But, now that I know what running 100 miles entails, I think I have the mental fortitude to finish.

4. Sign up for, run, and finish Leadville 100 - this is the year I want to make some definite strides towards Badwater. Leadville is a part of that progress. I can't say for sure what piqued my interest in Leadville; all I know is that I have my heart set on it, and I can feel that it is going to happen.

5. Go vegan - this is the big one. I have been thinking about this for a long time, ever since my friend explained vegetarianism to me back in Austin about 6 years ago. In the past year, I have done a lot of research on veganism and the benefits of a vegan diet and I think it will be good for me. I am very excitied about this one.

7. Get published - I plan to write a lot more for this blog and hopefully my writing will get picked up by Ultrarunning Magazine or Marathon & Beyond or Trail Runner Magazine. I have already made some definite progress dowards this goal. My story on Lisa Smith-Batchen's run across America got picked up by Marathon & Beyond and will be published in the July/August issue!

8. Do R2R2R - I really want to run the Grand Canyon. However, this resolution is negotiable. Money-permitting, I will do my best to make it happen during Spring Break (mid-March). However, Leadville expenses will take priority.

Another of my favorite health foods

Coconut Secret's Raw Coconut Crystals came as a revelation to me. Comparable in taste and texture to brown sugar, I think it is far superior health-wise. To make them, the company takes the sap from a coconut tree and and dries it out to remove moisture and allow for crystallization. There is a slight saturated fat content (.5g per tablespoon), so beware of that. Otherwise, it is a pretty decent product. I imagine you can make some great baked goods out of this.

Skin Deep: The Importance of Sunscreen and Sunblock for the Ultrarunner

My legs get extremely dark if I don't use sunscreen. A lot of times, I forget to put it on, so I have quite the tan right now. I need to get better at remembering to use the stuff. A lot of runners may overlook the importance of skincare, but I think it is a critical topic. Healthy amounts of sun exposure are important for vitamin D synthesis, but the sun can do a lot of damage to the skin, if proper caution is not exercised!



I've seen some runners who do not adequately take care of themselves with sunscreen. You can tell they don't take care of themselves because they look aged, much older than they rightfully should. It is quite sad, actually. Yes, we ultrarunners are a hardcore lot; we are freaks of nature, not unaccustomed to roughing it out through some pretty extreme conditions. But, that doesn't mean we shouldn't take care of our bodies. Notwithstanding the fact that it just doesn't look all that sexy, poor skincare is bad for our health. It goes without saying, our health is of primary concern.

What happens when we don't protect our skin? There are a lot of factors to consider when assessing the issue: altitude, skin tone, age, skin type, time of day, seasonal variations, etc. But, the basic principle remains the same: frequent and prolonged sun exposure carries with it certain risks. From a purely cosmetic perspective, a lifetime of damage due to sun exposure is to blame for increased laxity (sagging), rhytids (wrinkles), and poor skin texture, among other things. It makes the skin look older. There is also an increased risk for skin cancer.

What can we do to avoid these things? Simple. Use some kind of skin protection when out in the sun to protect against ultraviolet radiation (UV radiation). UV radiation is broken up into two categories: UVA and UVB, depending on wavelength. UVB radiation, which has a shorter wavelength, is primarily responsible for sunburn, whereas UVA radiation, which has a longer wavelength, is primarily responsible for long-term skin damage.



There are two basic kinds of protection: sunscreen and sunblock. Did you know there is a difference? Well, there is. Sunblock is stronger than sunscreen. It blocks out a majority of UVA/UVB radiation and breaks down at a slower rate.

Sunscreen, on the other hand, breaks down faster when exposed to sunlight and does not block out as much of the sun's radiation. Many sunscreen products do not block UVA radiation. "Broad spectrum" sunscreen products are more effective at blocking UVA radiation, but beware: even some products that are labeled "broad spectrum" may provide very little protection against UVA. But, they do effectively block UVB.

Here's how it works. There are two kinds of active ingredients in any sunscreen: inorganic particles and organic compounds. Inorganic particles, like titanium dioxide or zinc oxide, provide a physical barrier that reflects UV rays that would otherwise be directly hitting your skin. These particles are invisible, thanks to nanotechnology. Otherwise, we would have to wear a product that made us look like we were dipped in white paint! While those inorganic particles are at work, organic components of the sunscreen product absorb the UV radiation and release that energy as heat.

The higher the SPF (sun protection factor) of the sunscreen, the more effective it will be in protecting your skin from the sun. However, a word of warning about SPF. SPF only measures the effectiveness of a product's ability to block UVB radiation. Again, UVB radiation is the kind that causes sunburn, redness, and pain. It does not measure a product's effectiveness in blocking UVA radiation, the kind that causes invisible, long-term damage to skin.

Sunscreen should be reapplied periodically, depending on the SPF level of the product. Please note that it is unrealistic for a sunscreen product to claim that it offers "all day protection." It doesn't. Bottom line: know your product and err on the side of caution by reapplying often.

I leave you now with the lyrics to a song, written by Baz Luhrmann, entitled, "Everybody's Free (To Wear Sunscreen)":

If I could offer you only one tip for the future, sunscreen would be
it. The long term benefits of sunscreen have been proved by scientists...

Enjoy the power and beauty of your youth; Oh! Never mind! You will not understand the power and beauty of your youth until they have faded. But trust me, in 20 years you’ll look back at photos of yourself and recall in a way you can’t grasp now how much possibility lay before you and how fabulous you really looked...

Some of my favorite health foods

People tend to think of health foods as bland and flavorless, but that's not always the case. Here are some specialty items that I think are really tasty:


These yeast flakes are so great! You have to try them. They have a nutty, cheesy flavor that goes so well on popcorn. I remember the first time I tried them. I went to a small, art-house theater in Austin, and bought a bag of air-popped popcorn. There on the counter, they had the usual butter and salt condiments. But, I was watching what I ate, so those items were ruled out for me. But, I was instantly attracted to the yeast flakes, not least because the label had the word "nutritional" on it. I'm glad I tried them. I fell in love. And, it turns out, they are pretty healthy.


Bragg Liquid Aminos is perfect for salads! It is like soy sauce, but better! It makes a terrific broth. Trust me, it is delicious. All it is, really, is vegetable protein from soybeans.


Herbamare is a flavorful alternative to table salt. It is basically just sea salt with some herbs mixed in: celery leaves, leek, chive, rosemary, basil, thyme, parsley, etc. I think it works really well on vegetables. It somehow manages to enhance the flavor of the vegetables in a way that ordinary table salt cannot.



Weird. Almond imitation cheese. It has no cholesterol, saturated fat, or preservatives. It's mostly just crushed almonds. That is the base for this cheese imitation product. But does it taste good? Well, I love cheese. Nothing can hold a candle to real cheese, in my opinion. But, it's best to not think of this product as an imitation. Rather, think of it as something separate, something that stands on its own. It has a really mild nutty, creamy flavor. It's quite good, actually. But, if you think of it as a cheese alternative, which it is, you may be disappointed.

What are your favorite health foods?

A typical meal

I've been asked what a typical meal looks like for me. So on no particularly special occasion, I took a picture of my lunch plate. Here it is: It consists of a nice green salad with red bell peppers, sunflower seeds, olives, and shredded carrots. I dash on lots of Braggs Liquid Aminos. I usually eat one avocado a day. They are delicious. And, I'm a big fan of baked potatoes. To drink, I have water and an Odwalla Superfood. I would say my diet is 60% carbs, 20% protein, and 20% fat. I eat healthy probably 90% of the time and I eat crap 10% of the time. No refined sugars. I sometimes describe myself as a flexitarian. Maybe you've heard the term before. These are people who see the benefits of a vegetarian lifestyle but are also not opposed to eating the occasional piece of meat. So there you have it. It works for me.