Leaving the Cave: Travel Log from the Juggernaut's Cave

Leaving the Cave: Travel Log from the Juggernaut's Cave

I had hoped to have had more to report on my progress from my marathon training program. I am at the end of the third week of the 16 week plan. I have thus far been able to log only the first planned long run, though I have been able to get my shorter mid-week runs in as planned. Today, I should be running 10 miles in a mild Minnesota Spring weather conditions. Instead I am sitting on my couch avoiding the prolonged death grip that Old Man Winter has had on my miserable corner of the Earth. Rather than risk stirring up a recently dormant cold/flu illness in the 12 degree, 25 MPH wind gusts, I’m here to talk to you.

My training was a bit ill-fated due to timing with some required business travel for my job. I had a road trip of appointments throughout Illinois, Indiana and Michigan chased by a week out in Las Vegas for a trade show. I thought I would take the time to talk about how my Paleo discipline was interrupted due to travel and the follow-up that I realized. The latter part only reinforces why I am so glad I decided to adopt this diet in my daily life. I’ll share my travel experiences and how I was able to sneak in some good choices (even in Las Vegas).

Training Week 1: Illinois, Indiana and Michigan (and every Brewery I could find in between)

March 3^rd was the first day of my official Grandma’s Marathon Training Program. On Monday, I logged the required interval workout before jumping on the plane to Chicago on Tuesday. From there, it got away from me a bit.

Late night hotel check-ins and early morning departures make it hard to drag yourself into the poorly-ventilated exercise rooms of the Springhill Suites, but I did just that. Despite the fact that I had received some quality local advice on a beautiful running path through the Notre Dame campus from Molly at SwaggerMom Tales. However, it was not meant to be as I must have had the polar vortex in my carry-on and we got 6 inches of fresh snow that morning. I got to see it from the passenger window, Molly…maybe next time!

A collection of brews from the fine people at Bell's Brewery

The road show presented us with a few opportunities to visit some of the nation’s best breweries. I know…beer is not Paleo, but it is my vice and I’ll be damned if I’m giving it up because some caveman says so. We stopped at Bell’s Brewery in Kalamazoo and Founder’s in Grand Rapids, sampling everything that I could...LIFE WAS GOOD. I could and should write a post from each of these breweries, but I didn't take too good of notes on the later pours of the visits and my memory is not as sharp as I had hoped.

I returned to the arctic hell of Minnesota that Friday to a 40 mph windstorm with wet flurries…oh how I missed you. The following morning, I laced up by brand new running shoes to log the first of 16 long runs. I  made it through 8 miles at the local YMCA as I took 384 right turns around the 1/12^th of a mile indoor track. By the end, I was ready to jump over the railing rather than make one more lap. My new shoes, however, may not have been ready for that long of a session as I had blood and blisters on my left foot. I’m not sure these are the shoes for me or not, but this is not a shoe review.

Training Week 2: Las Vegas

Monday morning, I had to get back on the plane and didn't have time to get my interval workout in prior to departure. However, as soon as we landed, my boss and I set out for a 3 mile run on the strip. The weather was perfect with 75 degrees and sunny. If only the strip smelled a little better after baking in the sun for a few hours of the afternoon. It can best be described as a bowl of sewage microwaved along with a bottle of Coors  that has cigarettes butts in it.

Chicken and Waffles--in no way Paleo

Throughout the four day trip, I logged several shorter runs and a couple P90X3 sessions on my portable DVD player in my hotel room, but I was not able to log the longer mid-week run of 7 miles due to timing and schedule. If I were to grade myself on my activity level, I’d consider it a solid ‘B’ performance.

Following diet though, I was a big fat ‘F’. Any food-loving American that has visited Las Vegas knows that it’s nearly impossible to avoid the amazing restaurants. From massive breakfasts at Hash House-A-Go-Go to life-affirming steak dinners at Gordon Ramsay Steak, I had to let my Paleo discipline slide—for the sake of the food.

Above and beyond the food were the drinks. I am happy to say that it is relatively easier to follow a loose Paleo discipline when you follow the Paleo Happy Hour Drinking Cheat Sheet. As I sat at the various gaming tables, I stuck to my sensible choice of vodka with soda water and lime. For dinners, I stuck to red wine. I am proud to say I never let my inner twenty-something out during my visit and over imbibe on any of the evenings.

Training Week 3: Back home and getting back on track

Twitter-inspired rummaging through my childhood toy box

Upon returning home after two weeks away, I was road-worn and run-down. I came down with a pretty bad case of the cold/flu that gave me a chance to reconnect with my television for 3 days as well as sort through my box of childhood toys. Training took a major back seat as my lungs were of no capacity to take in my required runs—not to mention an 8-inch snowstorm.

I took care of myself by making Paleo-friendly Chicken Vegetable Soup and taking in plenty of fluids. I reclaimed my control over my diet and that is where I saw the healing powers of a well-disciplined Paleo diet.

In the past, after the damage that two weeks on the road (and my poor choices) can do to my body, I would have realistically expected a 5-7 pound spike in my weight. This is typically due to inflammation from high levels of sodium, overabundance of alcohol and a general lack of motivation to workout. My road to recovery would be 3-4 weeks to get myself back on track.

Prior to my travels, I was at 224.4 lbs. Upon my return, I tipped the scale at 226.6. I feel that this is a minor victory for me as I have struggled with large weight swings in the past. To properly enjoy my travels and only suffer from a minor weight gain after two weeks is a milestone for me and I want to celebrate it!

In addition, after only five days back on the Paleo discipline (with a minor St. Patrick’s Day bump in the road), I’m back down to 224.0 lbs and ready to take on a long run, whenever the weather will allow me. This helps me re-confirm that I have made a good choice to follow the Paleo discipline as it helps me rebound quicker and I’m back to fighting shape sooner than ever before.

The Juggernaut’s Top Five Travel Tips

I thought I would summarize the post with my top five travel tips to avoid the weight gains. I must restate that I’m neither a doctor, nutritionist nor travel adviser. I am just recollecting my recent experiences and putting them out there for you to consider when you next travel.

1. Buy bottled water: Every time I travel, my first stop is a convenience store to buy a case of water. Hotel water is notoriously foul and fit only for the iron. I always strive to take in at least 100 oz of water a day. I would typically have a bottle in my hand wherever I went during the seminars to avoid the free sodas and coffee stations.

2. Surround yourself with good snacks: While you’re buying water, grab a few packs of healthy snacks like nuts and fresh or dried fruit. This will help curb your appetite between meals. I find them most enjoyable after a night of drinks and make me less likely to hit the vending machine or the Phat Burger Bar at 2 am. (I’m looking at you here, Will.)

3. Make at least one meal a good choice: I can always allow myself one meal of a salad or something on the lighter side. As I said breakfasts and dinners were plentiful in Vegas, but the lunches were lighter. If your hotel has a free breakfast, they usually have hard-boiled eggs and fresh fruit. Avoid the pastries and bagels.

4. Buy a Fitbit: If you want to feel great about yourself when you’re on the road, a pedometer is just the morale boost you need. In Las Vegas, I was averaging 20,000 steps a day without having to log a long run to achieve it. You’re out sightseeing and that often times means walking a lot. These fun little devices remind you that you’re also doing great things for your body. In addition, some have sleep trackers and can show you how well you slept while away.

5. Get your sleep: I had to put this one in just for myself, if no one else. I am notoriously bad at sleeping. I can go to bed as late as 3 am and still have my internal clock to get up at 6 AM (central time zone). While in the Pacific time zone, I started waking up as early as 4:00 every morning. By reviewing my Fitbit sleep log, I know that I need to work on this. After two weeks away, I was bound to get sick when running on an average of 3.5 hours of sleep a night.

Well that brings me up to date on my current marathon training program. Three weeks in and I’m not where I should be, but I’m not far off course. I’m beginning construction of my running playlist and will likely put that out for your reading and listening pleasure in the next coming post.

Thanks for reading.

Sausage and Asparagus Frittata

Breakfast! It’s the most important meal of the day, but due to busy schedules and easily accessible snooze buttons, it’s the most often neglected as well. We cram everything we have to do to get out the door with enough time to make it to work that we compromise nutritional choices for convenience. We start our days on a diet of drive-through breakfasts, calorie-dense coffee drinks, processed convenience foods, donuts and sugared sodas. That only sets the table for more bad choices throughout the day.

I find that if I can make a good, sensible choice for my breakfast, I’m more inclined to stick to my plan for the rest of the day. If not, at least I can mark down one good decision. However, since going paleo, my breakfast has taken a major shift towards substantial plates of protein. This has been monopolized by fried eggs and bacon or my new go to: frittatas.

Prior to this program, I've had little exposure to what a frittata is. I knew it was somewhere between an omelet and an egg bake. I've since made several of these great meals for one simple fact: one cook makes several meals. Sure they may take a little extra time at first. I find if I make one on a Sunday morning, I’ve got several meals of delicious leftovers that I can just pop in the microwave and it’s ready in minutes.

As I've been getting my morning workouts in, I’m even more strapped for time before I have to be at work at 8 AM. My new discipline of paleo with emphasis on weight/fat loss has eliminated more than just the standards: cereals, milk, bagels, whey-based protein shakes. In addition, I've also decided to limit the amount of fruit that I eat. In past weight loss attempts, I always kept fruit within arms reach and I was frustrated when I wasn't getting the results that I expected. Since making this change, I have less cravings and the results have been evident.

Fruit is not always a resident on the “do not eat” Paleo lists, but as I want to lean out for my upcoming marathon, I’m doing what I can to shed fat.  Due to the sweet begets sweet philosophy, fruit makes your brain crave other sweet things and you’ll find yourself more inclined to snack on a sweet or crave a dessert or candy bar. I do what I can to avoid this temptation, and therefore I eat very little fruit on my current diet. This limits my ability to make a quick smoothie or grab a banana or apple as I walk out the door.

That brings us to today’s recipe. Frittatas are great because they are a way to pack a variety of meat options and vegetable combinations. It also helps you use up the vegetables in your refrigerator before they go bad. This morning, I made one of my favorite combinations: sausage, tomato and asparagus. I also love putting shredded sweet potatoes, mushrooms, bacon, peppers or onions to completely change the flavor profile and keep you eating a variety of meals. I choose not to use any dairy or cheese in my recipe to avoid the lactose, but if your digestion allows for it, go ahead and throw some in there.

Start with a high-sided skillet that is safe for use in the oven. Get that on the burner at medium heat. Also, preheat the oven at 350. I start by browning and crumbling a half pound of Pork Sausage. As that browns, I start to chop up my vegetables. I cut 1 cup of Grape Tomatoes in half and chop the stems of 8 trimmed Asparagus Spears, leaving their tips intact  in about 3 inch pieces.

Throw the tomatoes and stems into the pan with the sausage and toss in a half teaspoon of Dried Thyme and season with Salt and Pepper. Keep the asparagus tips aside for later. 

As the vegetables cook, crack 8 Eggs into a bowl and whisk with a quarter cup of canned, full fat Coconut Milk and a couple dashes of Hot Sauce until well blended. Once the asparagus has softened and tomatoes have begun to blister, slowly stream the egg mixture into the pan. It’s important to do it relatively slowly so you don’t cause all the meat and vegetables to move into one side of the pan; promoting even distribution of ingredients. 

When the eggs have settled in, I arrange the 8 asparagus tips on the top in a bicycle wheel spoke fashion. This will not only make for better presentation, but more importantly serves as a guide to cut it into 8 even portions. This is obviously optional, but it helps me with portion control when I slice it up.

Carefully put the pan into the oven and bake for 25-30 minutes, or until it puffs up a bit and gets golden brown. You should be able to stick a toothpick in and it will come out clean to test for the eggs doneness. I let it set for 5-10 minutes and then remove it from the pan before slicing.

Here is the official recipe:

Sausage and Asparagus Frittata
1/2 lb Pork Sausage, crumbled
1 cup Grape Tomatoes, halved
8 Asparagus Spears, trimmed with stems chopped and tips intact
1/2 tsp dried Thyme
8 Eggs
1/4 cup Coconut Milk, canned, full fat
Hot Sauce
Salt and Pepper

1. Preheat oven to 350
2. Brown sausage in a high-sided, oven –safe pan and add asparagus stems, tomatoes and thyme, season with Salt and Pepper
3. Whisk eggs with coconut milk and hot sauce, pour into meat when vegetables are softened
4. Arrange asparagus tips on top like bike wheel spokes
5. Bake for 25-30 minutes until golden brown and done
6. Cut into 8 slices and eat

A standard breakfast for me using this recipe would be two slices of frittata and a quarter cup of home-fermented vegetables like sauerkraut. The fermented vegetables are there to provide you with the digestive aiding power of probiotics. I've mentioned this before, but I truly believe it helps.

I hope you find today’s post informative and enjoy the recipe. I rarely make the same recipe back to back, but I find that I've had leftover frittata every week for the past few months because I’m able to pack it up and take it to eat at the office if I don’t have the time to eat it at home.

As I mentioned, I’m on the verge of embarking on 16 weeks of Marathon training so I’ve begun to assemble my 2014 Marathon Mix that I’ll evolve as the long runs get longer in hopes that I can pick the perfect playlist to get me from start to finish on Saturday, June 21st. Expect to hear about that in coming weeks.

As always, thanks for eating.

Paleo Reuben Burger

Paleo Reuben Burger

Paleo Reuben Burger

Welcome back to The Juggernaut’s Cave with another installment from my kitchen. Again, I am taking on a classic sandwich that I have been craving a lot after I have converted my home to the Paleo discipline. One of my all-time favorite sandwiches is a Reuben. Loaded with meat, sauerkraut, cheese and Russian dressing, these are major calorie and fat bombs. For me it’s all about the kraut.

Over the past couple months, I've been making my own sauerkraut and eating it every morning as a way to get probiotics into my diet; naturally and without dairy-based yogurt. The book “Practical Paleo” provided me with step-by-step instructions on how to make sauerkraut. I was nervous of it being safe to eat at first (I had to leave it in my basement unrefrigerated for two-three weeks), but I find that I prefer the homemade version way over store bought. Go to her site to learn how to make your own.

Almost every morning that I have eaten the sauerkraut, I've wanted to put it between two pieces of rye bread and a pile of corned beef and Swiss cheese. I decided that I would try to take this on for dinner tonight, but I was also in the mood for a juicy, delicious hamburger. I figured it would be a great opportunity to satisfy both of these cravings while making something completely original (as far I have seen).\

Reuben Burger Spice Blend

I’ve played with a few burgers since transitioning to Paleo and really enjoy using portobello mushrooms in place of a regular bun. Rather than trying to make a complicated, grain-free bun, I figured this would give me a good base for my Reuben Burger. I began to pull all necessary ingredients from my refrigerator and got cooking.

In an attempt to replicate the distinct flavors of the rye bread, I decided to mimic the seasonings and mix that into my burger. It was also a reason for me to break out my new mortar and pestle to grind up a unique spice blend. My blend uses caraway seeds, onion powder and red pepper to season the beef.

The two major deviations from the standard Reuben recipe are the omissions of bread and Swiss cheese. I found that the mushroom caps, if cooked properly hold up well as a bun option and I really didn’t miss the cheese.

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Paleo Reuben Burger

1 lb Ground Beef (or turkey or bison)
2 Tsp Reuben Burger Spice Blend (Recipe Below)
8 Portobello Mushroom Caps, cleaned and stems removed
Olive Oil, for brushing on mushrooms
Salt & Pepper, for seasoning mushrooms
4 Strips Bacon, Cooked to crispy
1/2 C Russian Dressing (Recipe below

1 C Sauerkraut

1. Preheat oven to 350
2. Mix Spice Blend into ground beef and form into four 4-ounce patties
3. Brush olive oil on both sides of mushroom caps and season lightly with salt and pepper
4. Place mushrooms on baking rack on a baking sheet and bake for 10 minutes, turn each over and cook an additional 10 minutes. Remove from oven and place on counter to cool. (note: if desired, place on paper towels to drain excessive moisture)
5. Put beef patties on preheated grill or frying pan, cook to desired temp flipping one time
6. Remove burgers from heat and allow to set on plate for a couple minutes
7. Assemble the burger as follows:

a.      Mushroom Cap

b.      1/2 Tbsp Russian Dressing

c.      Burger Patty

d.      1/2 Tbsp Russian Dressing

e.      Bacon

f.       1/4 C Sauerkraut

g.      1/2 Tbsp Russian Dressing

h.      Mushroom Cap

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Reuben Spice Blend

1/2 Tsp Salt
1/4 Tsp Black Peppercorns
3/4 Tsp Caraway Seeds
1/4 Tsp Onion Powder
1/4 Tsp Red Pepper Flakes

Mix in a Mortar and Pestle or Spice Grinder and grind until fine.

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Russian Dressing

1/2 C Paleo Mayo
1 Tbsp Horseradish Sauce
1/4 C Paleo Ketchup
2 Tbsp Dill Pickle, minced

Mix all ingredients until well blended. (Note: There are a plethora of Mayonnaise and Ketchup recipes across the Internet, find one that you like or use a store-bought product.)

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Paleo Reuben Burger with Baked Sweet Potato Fries and Kale Salad

I hope you enjoy making and eating this as much as I did. It may not be the same as the original, but it certainly filled the craving for me.

Thanks for eating.

The Winter Thaw Playlist

Today was a good day to finally get out for a run. It’s the first time in what seems like months that it registered above freezing so I acted in true opportunistic Minnesotan fashion and threw on a long sleeve shirt and even a pair of shorts—in January, 41 degrees is considered shorts weather.

This was a perfect opportunity to test drive a few newer tunes that I have been gathering over the past couple months just waiting to see if they transferred well to the pavement. I hastily compiled a 30-minute collection of songs on Spotify and appropriately titled the playlist “Winter Thaw”.

I had my dog, Buckley, do his business in the backyard so he wouldn't be compelled to do so in the middle of my run. He was as glad to be escaping the house for a brisk run as I was. I snapped on my Stunt Puppy running leash and we were out the door.

Track 1: “Cannibal” by Silversun Pickups (3:45)

This is the newest song on my playlist, in fact I first heard it last night. It instantly grabbed me with the chugging guitars and I thought it would be a great opening track for a run. It has a couple moments as the pace ebbs and flows, enabling you to find your pace and see what type of run this is going to be. Apparently, I was eager to run and I started out a fairly aggressive pace, but Buckley was up for it and nothing was going to slow us down.

Track 2: “Believer” by American Authors (3:04)

Another recent find, American Authors came on to my radar from a recent commercial featuring their tune “Best Day of My Life”. With such a positive outlook, I find this band refreshing as hell. This song has become my morning, daily affirmation and I’m convinced its co-written by Stuart Smalley. It accurately captures my (self diagnosed) Seasonal Affective Disorder and makes me realize that things will actually get better. This type of optimism is perfectly fit early in the playlist. Who needs therapy when you can run, right? Take the ride and settle into a faster pace than you may have planned…it’s only 30 minutes after all!

Track 3: “We Sink” by CHVRCHES (3:35)

Let’s pick it up a bit more with the Scottish group, CHVRCHES—which is one of my favorite new bands from 2013. I already had several of their songs cycling in my playlist before their debut album came out in October. “We Sink” was the first new tune that got regular rotation from the album. I highly recommend several of their songs to get regular play throughout your workouts. Plug into the electronic pulses and allow them to propel you forward.

Track 4: “Bitter Rivals” by Sleigh Bells (3:19)

Ever since first hearing “Crown on the Ground” the Sleigh Bells have had a place in nearly 100% of my playlists. Shredding guitars soar over a cheerleader pep rally. They returned in the second half of 2013 with Bitter Rivals. They never disappoint me. This tune will help alleviate the pent up aggression from months of cabin fever. Turn it up and let your ears bleed, we’re about half way done!

Track 5: “The City” by The 1975 (3:27)

The 1975 are slowing growing on me. I was really burned out on their song “Chocolate” and didn’t want to give them much of a chance. Then I heard this song and I realized how much they remind me of Bloc Party. It’s got a great driving beat and never lets you fall off pace. I’m not one to make my mind up on first impression and I’m glad because I’ve listened to their full album and have found several songs worthy of a good run mix.

Track 6: “The Mother We Share” by CHVRCHES (3:11)

CHVRCHES return with the irresistibly catchy “The Mother We Share”. Like I said earlier, this was hastily put together. The next few songs are from earlier played artists, but I wanted to get outside and run and not worry about making a totally unique and diverse playlist. This song has been a staple on my playlists since I first heard it last summer. It works as well in the winter runs with its chilly samples behind the pixie-like vocals.

Track 7: “Best Day of My Life” by American Authors (3:14)

One thing I love in a run mix is a song that I can sing along to. I find that “Best Day of My Life” has the right amount of Whoa-oh-oh-ohs and Hoo-Hooo-Oohs to satisfy my cravings to embarrass myself to any nearby pedestrians. It again is infectiously optimistic and I love putting this near the end push of my run to get my endorphins and adrenaline up for the final leg of the run.

Track 8: “Sugarcane” by Sleigh Bells (2:48)

One thing about Sleigh Bells is they pack a lot of energy into a short song. Sugarcane hits like a hurricane and never lets up. It should work to pick you up if you find your pace is dragging. The last couple tracks are designed to push you to the limits and leave nothing in the tank. With a shorter playlist, you’ve got to motivate yourself to give it all you’ve got. “Sugarcane” should help fuel this drive with its overdrive-drenched riffs and hand claps.

Track 9: “Shark Attack” by Grouplove (3:59)

This one may fuck with your head at first, but this song works so well for interval training—in my untrained opinion. It starts out at a much slower pace than “Sugarcane” left you off, but it’s a misleading little ditty. After the break down, it goes into a coked up chorus that will have you striding faster than you though your feet could take you. They only last about 30 seconds, so I treat them as intervals and use the verses and bridge as my recovery time. I challenge myself to try to outdo each chorus and by the third and final time, I’m a good two minutes a mile faster than my previous pace. By the end of the song, both Buckley and I were gasping for breath, but so happy to be outside for a change.

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That covers the 30-minute “Winter Thaw” mix. I tried to limit it to songs that were released since the last nice months here in Minnesota, or those that I hadn't discovered before the streets froze over. I found that they all worked well and enabled me to take advantage of this little window of time and good weather to get a good interval work out completed. One thing about running in a thaw is that when snow melts it becomes slush. By the end, both Buckley and I had soaking wet feet and mud on our haunches. That's the price you pay for the pleasure of running outside and breaking away from the treadmill!

Thank you for listening.

The Juggernaut B.L.A.T.

Welcome back to the Juggernaut’s Cave. I realize I just moved in, but I have a lot to say. I guarantee the posts will not be nearly as frequent going forward, but I’ll ride the wave while it lasts. As I mentioned in my introductory post, I've recently adopted a new food discipline called paleo. I don’t call it a diet because I don’t live and die by it. There has been a lot of discussion on this subject and I’m not going to go too far down an educational tangent at this time. There is plenty of information available on the Internet on the subject.

What is Paleo?

In a short and sweet summary, the paleo discipline is grain and gluten free, legume (beans/soy/peanuts) free, limited dairy, high protein, high vegetables/fruits and nuts/seeds. Basically, eat natural, organic and nutritious food. In short: eat like a caveman! How could I not get behind this?

I simply like this discipline because it allows me to eat delicious food and fuels my workouts. All the while, I feel better, sleep better, have better digestion (not going too far into this subject, unlike other paleo-enthusiasts) and have even lost some more weight! If you want to really learn the diet (soup to nuts), I’d recommend that you read “Practical Paleo” by Diane Sanfilippo. She has a great approach to the discipline, explains why it is like it is and provides delicious recipes that get you ready to dominate the cave kitchen.

Keep in mind, I’m not a devout paleo at this time. I only adhere to it when I have the control of my home kitchen. I am not one to impose my discipline on others when I am at their house or out to eat at restaurants. I have been known to cook up a cave meal if my hosts are up for it. Typically, I’m pretty easy going. I’ll right the ship on my own time and own terms. After all, life is a marathon and not a sprint. If you go too far from your comfort zone, it’s not likely to become a habit and could cause you to completely abandon it all together.

When the inspiration hits me, I plan to share with you some of the recipes that really help me and encourage a gluten/grain free lifestyle. Which is where I am tonight.

A true “A HA!” moment came to me when I came across a recipe in the “Against All Grain” cookbook by Danielle Walker. I was really craving a sandwich, but didn’t have the time/patience/baking skills to attempt her sandwich bread recipe. (I hope to take it on sometime.)

If the idea of a Paleo Sandwich brings this picture to mind, the recipe below should help change your mind.

I was home for an hour lunch break and really wanted a B.L.T. I had everything: Bacon, Lettuce and Tomato, but I didn't want to break discipline and put it between bread. The idea of a lettuce wrap came to mind, but that just wasn't the same. I wanted to pick it up, elbows out and bite into a REAL SANDWICH. I flipped through my new copy of “Against All Grain” when I came across the Blueberry Waffle recipe. With a 15 minute preparation time, I could do this in my hour lunch break and still make it in time for my 1:00 meeting!

I had everything that the recipe called for and went right to work. I riffed on the recipe because Blueberry is not my first choice for the “B” in my B.L.T. I omitted all sweet elements and substituted a few less expensive ingredients (raw cashews are not cheap!) and threw them all into my blender. Within 5 minutes, I had a batter and a ready-to-rock waffle iron.

In less than 15 minutes, I was sitting down with an actual sandwich in front of me. This simple recipe opened my eyes to the fact that this discipline is actually doable and can be sustained. I no longer have the excuse that “sometimes, I just want a sandwich.”

I whip up a batch of this waffle batter and keep it in my fridge. I even plan on trying to make them up and freeze them for even quicker start-to-sandwich turnaround time. Below is a step by step to make my B.L.A.T.—I have since gone SoCal on it and added avocado for another vegetable and healthy fat punch. Keep in mind, I’m not a professional cook or recipe-ographer. Furthermore, I don’t limit my waffle sandwich to only B.L.T.s. Go ahead and put any meat/vegetable combo between it. Hell, add cheese if you don’t want to be totally dairy free…it’s your life! Enjoy it!

Paleo Waffle Batter:

Makes about 3 giant waffle sandwiches worth of waffles

3 Large Eggs
½ cup Coconut Milk
¼ cup Unsweetened Apple Sauce
3 tablespoon Cup Coconut Oil, melted
½ cup Raw Cashews
½ cup Raw Almonds
3 tablespoon Coconut Flour
¼ teaspoon Baking Soda
¼ teaspoon Sea Salt

1. Preheat waffle iron to low, I brush it with coconut oil to ensure it doesn’t stick
2. Add all ingredients into blender
3. Blend it until smooth consistency, should look like waffle batter because that’s what it is
4. Pour into waffle iron and spread it out to ensure even distribution and a nice looking waffle
5. Close the lid and cook it according to your waffle irons instructions (they know better than I do)
6. Take it out of the waffle iron and get ready for a sandwich!

The Juggernaut B.L.A.T.

1 Waffle, cooked (from above)
1 tablespoon Paleo Mayo
3 strips of Bacon, cooked
1-2 leaves of Green Leaf Lettuce, washed
3-4 slices of Avocado, thick as you like it
2-3 slices of Tomato, ¼ inch or so

1. Separate the waffle into two equal sizes, it should be easy to tell where the division should be made
2. Spread half of the Paleo Mayo on each side of the waffle (check out Paleo Mayo from Nom Nom Paleo for a great recipe—even a good workout. Note: use your fitbit hand to optimize your step count)
3. Lay the bacon down first, you taste with your tongue and you’ll want this to be the first thing hits those taste buds. (Note: I bake a batch of it in the oven for even cooking and non-curly bacon—375 degrees for 30 minutes… my ABC of Paleo: Always have Bacon Convenient)
4. Lay the remaining ingredients on the bacon
5. Put the second half of the waffle on top and cut it in half and pile on the oven baked sweet potato chips
6. Take it to the table and eat like a civilized caveman

I hope you enjoy this recipe. As I said, I’m not a professional recipe writer nor photographer, but this sandwich is awesome and I wanted to share it with all seven of my Twitter followers.  I hope you find this to be a recipe that you can put into your arsenal when thinking that a paleo sandwich is limited to lettuce wraps or complicated bread recipes.

Thank you for eating.

Running on a Glacier

In 2001, I took a trip. It was the first time I had crossed an ocean and set foot on foreign soil. My first adventure was a solo mission to visit my friend in Iceland. My buddy, LJ, had been a foreign exchange student in my high school during my junior year. We instantly became friends and the friendship remains even to this day. I was destined to befriend him; after all, I knew that a key strategy in the game of Risk is to hold Iceland as it is the passage between North America and Europe. It was my fate.

Prior to his departure from Minnesota in 1996, we made an agreement that we would not let five years pass without one or the other visiting each other. As that time came to pass and I was a senior in college, I began researching flights and found an incredible opportunity to fly round trip for only $280 from Minneapolis to Reykjavik. The dates were set and I was ready to go.

In anticipation of my trip, I immersed myself in the music of Iceland to understand what I had in store. What I found was amazing. Artists like Björk and Sigur Rós were in the forefront of the tiny, but powerful music scene from the country that spans a mere 40,000 square miles (103,000 square kilometers, to be more precise) and is home to just over 300,000 people. The music can best be described as textural compositions fused with lush—and oftentimes nightmarish—imagery.

Though I could go on about my visit, the mission of this post is to inspire you to put on your running shoes during these arctic months (I’m in Minnesota, if it’s not arctic where you are, play along). I have hand selected 12 tracks from six artists. With a running time of 50 minutes, it should make for an enjoyable run with a variety of styles to keep your ears entertained as your feet move you forward. 

Running on a Glacier

A track-by-track dissertation on the music that was carved from the rugged landscape of its home country, Iceland.

Track 1: “Ísjaki” by Sigur Rós from the album Kveikur (5:03)

Released in 2013, this is the most recent song of the lot and establishes a steady pace with driving drums beneath ethereal vocals. Often times, the band doesn't sing in their native language of Icelandic, but their own invented dialect, Hopelandic (I'm not sure that is what is happening here, just thought it interesting trivia). I start with this song because its soaring melody inspires me to begin running and it doesn't distract me with lyrics to memorize (though, I often times find myself singing along to it anyway). It’s a perfect pacesetter and sets the workout off on the right foot.

Track 2: “Army of Me” by Björk from the album Post (3:55)

Björk established herself in pop music royalty with this declaration from her 1995 album Post. Placed early in the playlist to inspire you to get to work and not complain. If you don't obey, you've got to answer to the her. We've got a lot of road ahead and its best to let this electronically charged production propel you, further establishing your pace.  I never realized the true power behind this song until I saw Björk live at Coachella. That performance demanded that it be present on a majority of my run mixes…and I've obliged ever since.

Track 3: “Go Do” by Jónsi from the album Go (4:40)

Ok, let’s back it down a bit, Bjork is no longer whipping you into submission wearing her swan dress. We’re back with Jónsi, lead singer of Sigur Rós, on his pop-heavy solo project. This song has such a variety of instrumentation, but the beat never lets up and lends well to timing your foot strikes on the pavement. It’s also one of the rare moments that he sings in English. Simply put: go, do and enjoy the run.

Track 4: “The Ballad of Broken Birdie Record” by múm from the album Yesterday Was Dramatic - Today Is OK (5:26)

If I’m ever going to give you a break during this session, now is the time…and I’m going to ask you to do the same for me on this selection. I love this song, though I’m not convinced it is a perfect choice for a run mix. If you are familiar with the múm catalog, you’ll understand why I had a hard time finding a truly perfect fit. However, they deserved some representation on the list for what they've accomplished. This song starts slow, but layers in the sounds creating a textural soundscape that I can only define as pure joy. Kristín Anna Valtýsdóttir’s vocals remind me of a Japanese Geisha singing over toy instruments. Plus, it’s just so fucking charming how she pronounces “voice” as “woice.” I could go on for hours about this song and how special it is to me (I’m smiling ear to ear just thinking about it). For that reason alone, it made the list and you can revolt all you want. Just keep running.

Track 5: “Mountain Sound” by Of Monsters and Men from the album My Head Is An Animal (3:32)

From here, we segue into the recent chart-toppers Of Monsters and Men with the song “Mountain Sound.” A call and response interchange between dual lead vocalists Nanna Bryndís Hilmarsdóttir and Ragnar Þórhallsson.  It’s a catchy ditty that fits well in the middle of the playlist, hopefully you can reclaim your pace after the confusion your legs may have suffered from during the previous gem (I’m still not apologizing). This is one of the most accessible, contemporary selections on the playlist. Not sure of the longevity of this band yet as they've only been around a couple years and with their “Little Talks” may have overstayed its welcome, but it’s not their fault: it’s their Icelandic charm.

Track 6: “Pluto” by Björk from the album Homogenic (3:20)

Björk is back and demands you pick up your pace. We’re halfway done and not willing to give up yet. Though, since the song was released, the celestial body for which it was named has been downgraded from being classified as a planet; it’s still a powerful little nugget. Industrial noises grate incessantly over equally persistent wailing. It is not for the faint of heart and may in fact induce seizures for those sensitive to strobe lights. Proceed with caution. If you can handle it, you’re likely hitting your peak pace as you can do nothing to escape this nightmare but run.

Track 7: “Gobbledigook” by Sigur Rós from the album Með Suð í Eyrum Við Spilum Endalaust  (3:05)

Ever since its release, this song has been in constant rotation in many of my playlists. How could it not be? Listen to the drums. Just sitting here, I want to start running again! I have no idea what the song is about and that’s fine. I can sing along to each of the nonsensical words. In fact, I recall my first half marathon, happily running to this tune whilst oblivious to the fact that I was singing out loud. My buddy, Chris, taps me on the shoulder asking if I’m singing Sigur Rós. Though I was proud he knew the song, I shamefully admit that I was and all runners around were laughing at me. Fuck ‘em. I still love it and you will too.

Track 8: “Advent in Ives Garden” by Sin Fang Bous from the album Clangour (3:08)

Undoubtedly the most obscure song in the mix, I discovered this guy back in the heyday of eMusic—you know, when you could get 90 tracks a month for only $20. It’s the opening track on his debut album and is still my favorite of his. It’s a pure orgy of sonic textures; like a Jack-in-the-box giving it to a Nintendo. If you can get that image out of your head, it’s sure to give you joy as you round out the second half of the workout. I consider this song the transition into my “guilty pleasure” section of the playlist.

Track 9: “Little Talks” by Of Monsters and Men from the EP Into the Woods (4:28)

Sure, I may have panned this earlier in my entry, but you can’t deny this is a good tune. After all, we’re over 30 minutes into our workout. We need a reprieve and some familiarity: here you go. For the record, I have always held my ear close to the glacier and had this song long before it was abused on mainstream radio, that’s why I am referencing the EP version—for indie cred purposes. Plus, they talk about screams, which harkens to one of my favorite Icelandic music documentaries, “Screaming Masterpieces”. Furthermore, I will likely lose said indie cred for not including the Sugarcubes and KUKL in my list (at least I mentioned them). Honestly I tried, but if I can’t run to it, it didn't make the list and Björk is well represented as she is the lead singer on both those projects. Back to the song. Enjoy it for what it is.

Track 10: “Animal Arithmetic” by Jónsi from the Album Go (3:24)

Jónsi returns with another tune that may make you run right out of your shoes. I’m not sure what energy supplement his drummer uses, but I would love to try it once (assuming it is not a banned substance). This song is pure rhythmic ecstasy and also a staple on my run mixes. I often times black out the fact that the song happened because it puts me into a trance state and before I know it, it’s done. Use it for what it is and run your ass off. After all, we’re almost done with the workout.

Track 11: “Big Time Sensuality (The Fluke Minimix)” by Björk from the EP Big Time Sensuality (4:11)

Speaking of guilty pleasures, this is one of my biggest of all time. Björk is back and not so commandeering this time. A pop-laden techno remix of a track off her debut album, appropriately titled “Debut.” Please be sure to get the Fluke Minimix because its got a better running rhythm and it contains my two of my favorite Björk guttural noises. First being the one I best describe as a goose honk (2:20) and the second is when she brays like a donkey (2:51). Listen to them and enjoy. This song is best enjoyed though by watching the video as she is riding a flatbed throughout New York City in her best pixie look while dancing and exploring her body—and teeth. Though watching videos and running is not advisable, unless on a treadmill.

Track 12: “Hoppípolla” by Sigur Rós from the album Takk… (4:29)
Not just one of my favorite finishing tracks, but one of my favorite songs of all time. This song is my “Chariots of Fire.” It’s so majestic and grandiose that it makes even the most mundane of training runs feel like the Olympics. I always try to time this for the final quarter mile of my distance races so I can soak up the finish line and crowds, all the while providing a fitting sound track to my slow motion finish. To me, this song is simply beautiful and will leave you with the realization that you just accomplished something truly special. Appreciate it and take your victory lap—you've earned it!

Playlist Run-Through

With each playlist I make, I’ll take it for a test run to ensure that it works.

I was surprised at how well this mix worked for my run tonight. Considering the following three things:

1. It was my first run of 2014
2. I was sick in bed yesterday
3. It was 29° outside and the streets and sidewalks were covered in snow and ice

All that considered, I never broke pace a single time; unless I was scaling a snowdrift, which happened twice. I was able to maintain a steady run the entire playlist and when finished had covered just under five miles, which was around a 10 minute per mile pace with a mild cool down. I was shocked  even the múm song kept me running. I take back all the derogatory comments I made. I timed it perfectly so that as I turned onto my street, “Hoppípolla” blasted through my earphones. I could feel the adoration pouring from the windows as my neighbors welcomed me home on this cold, dark night in Minnesota. Or so I imagined.

I hope you have enjoyed this Juggernaut exclusive playlist “Running on a Glacier”. I have such admiration for many of the artists presented on this list and it is special for me to share this passion with anyone willing to accept it. I must take a moment to thank Wikipedia for proper spelling and letters/symbols that were so easily cut-and-paste-able from their site. 

If you have a concept for a playlist, I’d gladly accept requests and will do my best to feature them on my site. As long as they are appropriate. Please send requests to thejuggernautscave@gmail.com.

Thank you for listening.

Welcome to the Juggernaut's Cave

Welcome to The Juggernaut’s Cave

Welcome to the first installment of the writings on the wall in the Juggernaut’s Cave. It’s a place where I can share my thoughts, dreams and life’s ambition. Which is a load of bullshit… I’m really here to talk about what drives me forward in my constant pursuit to undo all the damages I did to my body during my twenties. 

In true Juggernaut fashion, my life history is littered with taking anything that interests me to the extreme. Gaining momentum and disregarding any repercussions that may result from my actions.

Starting in the Middle

In my twenties, I found myself like a lot of people exiting college and embarking into the real world: overweight and lost. At the twilight of my third decade, I was a a morbidly obese smoker with little notion of what nutrition and exercise truly meant. I will post my before picture if I ever hit my goal, but that's for another post.

My true waking point came on my 28^th birthday. My mother had given me my birthday gift: a beautiful blue enamel Dutch oven (I’m an avid home cook, more on that later). Two days after my birthday, she asked me to come back to her house. From the mere tone of her request, I knew something was wrong. The six blocks from my house to hers felt like a journey from one side of the country to the other--my imagination was running wild.

I entered her house to see her and my father sitting at the dining room table. There they shared with me the latest news from her recent hospital visit. They had found a pin-sized tumor in her stomach which turned out to be early stages of cancer. She intended to tell me on my birthday, but didn't want to put a somber cloud on the occasion.

Though they were optimistic that they caught it very early, she still had to have over 70% of her stomach removed just weeks later. Several months of chemotherapy and loads of visits to the hospital later, she was declared in full remission. We were truly blessed to be mere hours from one of the world’s greatest cancer treatment centers.

That was enough to waken the inner Juggernaut.

As my mom was going through these treatments, she pointedly addressed my weight issues and unhealthy lifestyle. She urged me to lose some of my weight so I wouldn’t suffer the same consequences. At this point I was over 300 pounds and smoking approximately a half pack of cigarettes a day.

Something had to change.

I made a promise to my mom that day that I would do what I could to reverse the trauma I was putting my body through. Through the advisement of friends and co-workers, I began tracking my food consumption through SparkPeople and took up running. I’d love to say that it was an instant attraction between me and running, but that is far from the truth.

Over the past six years, I have logged thousands of miles on the pavement while training for distance events, including countless 5Ks, 10Ks, a smattering of mud runs (which is where my moniker comes from), duathlons, two (ill-advised) triathlons, over a dozen half marathons and three full marathons.

Upon turning 30, I read the book “The Easy Way to Stop Smoking” by Allen Carr and successfully quit smoking cigarettes...nearly five years ago with not a single backslide to date. I have also developed a passion for cooking nutritious, fitness-friendly meals for myself. All this has resulted in over 80 pounds of weight loss, but I’m not done yet. I am currently at 230 pounds and would like to see 210 on the scale. From there, I’ll make a new goal and run towards that, but I always find a balance between obsession and living.

Why are we here?

This brings us to the Juggernaut’s Cave: a place for me to showcase my passions for all things; namely music, nutrition and fitness. Through the encouragement of a couple of my friends (who have not yet met), I have dusted off my long-dormant—and obviously rusty—writing abilities (which was a major passion of mine in college). One is a Self Diagnosed OCD—and my personal writing muse—from the west coast. The other is my brother in every way but blood from the east coast, Veggie Macabre.

As I continue to share, I’ll weave for you a tapestry of things that I would personally like to read through a variety of formats.

However, I will primarily be focusing on three topics:

Music Playlists: One of the biggest inspirations that kept me lacing up my Brooks Adrenalines (which I have over 8 pairs of size 13—if anyone needs some) is music. I love making playlists for myself and my friends. I will be crafting special themed playlists and sharing them with my readers (if you build, it they will come, right?). So, if you have a specific goal you want, you can get your very own Juggernaut Playlist…just drop me a line at thejuggernautcave@gmail.com.

Recipes/Nutrition: As I mentioned (a couple times now), I have a long history in the kitchen. I’ve often been told that I should leave my current profession and become a chef, but I live by the creed that I don’t want to rely on my passion for survival; it is my greatest escape. Recently, I have converted my home cuisine to the Paleo diet (grain free, legume free, dairy free, high in protein and fruits/vegetables)…hence the Cave.  I must stress that this is for home, this guy’s got to live and I LOVE BEER: a major no-no to true paleos. I just find that I can better regulate my weight and digestion by focusing on it within my kitchen. I will share some favorite recipes and even some of my own creations in upcoming entries.

My Personal Journey/Training Log: I hope to use this platform to take me to that next level of weight loss and eclipse the 100 pound total loss (hoping to do that by the time the snow is off the ground here…which could be as late as May). I have also committed to my niece, Hannah, and my buddy, Will, to running the Grandma’s Marathon in Duluth, MN on June 21^st. You will hear all about our training triumphs as we log countless miles towards the finish line.

I hope you find my cave to be interesting, inspiring and, if nothing else, entertaining. I realized I touched on a couple sensitive topics right out the gate, but don’t want to mislead you, I approach life with my heart on my sleeve with unapologetic honesty. If you like it, you’re always welcome back to my cave. If not, then get out of my way because once I start, I can’t be stopped.

Thank you for reading.