Hi, I'm Jeff Galloway and you are listening to the Run Eat Drink Podcast. Welcome to the Run Eat Drink Podcast. We feature destination races from across the country. And after the race, we take you on a tour of the best local food and beverage to celebrate.
So whether you are an elite runner or a back of the packer like us, you'll know the best places to accomplish, explore and indulge on your next run kitchen. Hey, welcome to episode 107 of the Run Eat Drink Podcast. I'm your host, Amy. And I'm your co-host, Dana.
We hope this episode finds you well and safe. Absolutely. It'll be an awesome show today. We have a lot to really look forward to and kind of get excited about on today's show.
We certainly do. I'm so excited. It's hard to put into words every time this man grants us the pleasure of an interview. Amy doesn't get like this with just anybody.
And this week we are going to be talking with 1972 Olympian and America's coach Jeff Galloway. And you know what? I was Carissa, who was his daughter-in-law. She posted an article all about the Olympic trials and Jeff and the story of him actually going to the Olympics in the in the 10,000 and how he helped and coached and mentored a fellow runner during the marathon.
And if you look at the times, he finished fourth with the exact same time as the one he coached to take the third spot on the marathon Olympic team. Wow. Yeah. Yeah.
I just, it was that man always wants to help people be better. And we've been fortunate enough to be E-coaching clients of Jeff's for the better part of the last decade. And we've had the honor and the pleasure of getting to know him on a personal level and become friends. And he's just a tremendous source of inspiration for us.
And since this is a training week and since everything that's going on in the world is impacting the running community in pretty substantial ways from race cancellations and postponements to in some places actual prohibitions against running more than a certain prescribed distance from your home. Right. There's a lot to consider. And there's also a lot to just, you know, be thankful for and focus on that is positive.
If ever there's a person who can help us find positive. It's Jeff. It's Jeff. Yes.
And along with that, us having a training week, I'm also excited to follow up his interview with a little peek inside of our kitchen tonight. This week we are not taking you out to some cool food truck or fancy place for dinner. We are actually giving you a look at some of the food that fuels us on our running journey. And that food is courtesy of recipes that we have picked up from a book that's kind of become, if not the centerpiece, one of the centerpieces of our helpful lifestyle.
Yes, which is the health span solution. And that's Ray Cronice and Juliana Hever. Yeah. And we had the pleasure of talking with them a couple of weeks ago in that interview.
We've been teasing it. It's coming soon, but we are going to give you a little sneak peek at some of the food from that book. And then I'm very excited to revisit virtually big storm coffee. Yes.
Yes. The creamery and the roastery are in the Tampa, Clearwater area. And we can't head up there tonight as we're recording, but we can enjoy some of it from the comfort of our own home, which we certainly do. So we're going to give you a review on one of their whole bean coffees that is available for purchase as well as some gear, properly preparing, transporting and enjoying said beverage.
So without further ado, I don't want to keep people waiting because we were lucky enough to get him, but we are going to kick things off in our running segment with our interview with America's coach, Jeff Galloway. Well, as we move into the running segment of our show here today on the Runny Drink podcast, we are so lucky to be joined by a friend of our show, a 1972 Olympian, America's coach, and the pioneer of the Run Walk Run method, author of such books as Marathon, you can do it. And running until you're 100, you know, we talk about him almost every week on the show. So we are so excited to welcome Jeff Galloway to the running portion of our show.
Welcome, sir. Well, thank you, Amy and Dana. And let me just tell you, y'all are doing a great job here. I'm just here to help.
So let me know some of the concerns. And I do want to say at the front end that anybody that does have questions, don't hesitate to ask me whether it be this current situation or any problems you're having with your walking or your running. It is a simple email address. It's JFG at Jeff Galloway.com.
And we'll put that in the show notes as well. Absolutely. So that people can communicate with you. I imagine that people in your training programs and your e-coaching clients like me and like Dana have had some questions and concerns about their training going forward.
Do you have a lot of people reaching out to you? Yes. And actually a lot of my e-coaching clients are reporting in what's going on various places around the country, a few around the world. And you know, we're all going through this together.
There's a feeling of togetherness, of really wanting to get through it and supporting one another. So that's the good side of it. Everything is that the medical authorities have endorsed walking and even running as very valuable activities during this time period. So the big concern that people have is they don't want to go out very far.
So what can they do around their house? Well, I've actually done a lot of this this winter running in the house and on our patio. Just little circles, very small circles, meaning that I would walk for most of it and put in short segments of jogging that invigorate the brain, make you feel better. It's really amazing how many steps you can get.
Doing the step count has been a wonderful motivational tool to help people focus on getting out more often. Another valuable tool is our timer, our Galloway timer, because you can set that to go off whenever you want to. A lot of my clients being cooped up are setting it every 20 to 30 minutes. And when it beeps, they get up and walk up and down the hall for five minutes or so.
And doing this regularly throughout the day is not only healthy, it just simply makes you feel better and turns on your mind. So there's just a lot of benefits from regular stepping it out. Now, Jeff, that almost sounds to me like you're saying that you could almost work on cadence indoors. Yes, you can.
Obviously, you have to look at where you can run. And some homes are not inside or not as conducive to that. But it's generally safe on lawns if you watch the surface and so forth. And generally sidewalks are safe too.
So you can use short segments for what I'm talking about here and you don't have to go very far from home. That's true. I mean, if you have stairs in your house, you can utilize those. You can utilize your back porch, your your your fenced in yard.
Like you like you said, you can get steps in if you're having to take the dog out and keep them close to the house. So there are a lot of things you can do while we're trying to adhere to these guidelines. Yes. Yes, there's a lot of leeway and as always be safe and as is the case with any of these situations, just be aware of what is being put out by governmental authorities and medical authorities.
And I also think you have to sift through the separate the wheat from the chaff. Nor a lot of the stuff you see floating around online as far as you know, what I said on Facebook and go right to the source. Right. Right.
Absolutely. You know, there's some really, really good people. My media person that I respect is Sanjay Gupta. I hadn't found anybody that's as right on target as he with the latest research and so forth.
Anyway, there are just a lot of good people out there, but that's how he might not be interested. Yeah. Yeah. And as we go forward, I'm sure there are a lot of people that are in the same boat as say me and Dana and you've probably had a lot of your E coaching clients or people that reach out to you by your email or on Facebook because we've recently had the cancellation of the Star Wars rival run weekend.
Yes. And people have been spending, you know, maybe weeks, months building up their training. And now we're at this point. What advice have you given people who have reached out to you that are in that position?
Well, there, of course, a lot of different issues. Most of the events that I'm aware of, of any size whatsoever, have been either canceled or postponed. And so there's really a lack of events for people to focus on. That's been one of great things.
And of course, the Disney events are, they spoil you so much. I know. Everything like Star Wars has been a real deficit in people's motivational cycle of running schedule. But the virtuals can step in here.
We have our 13.1 and my wife, Barb's 5K, medals that you can win for building up to a training run. And then you make it a bigger deal than a normal training run would be. So it has motivated a lot of people. Our challenge that we have, the 2020 challenge to work towards that many kilometers or miles or do it as a team has been embraced by a lot of people during this particular period of race shutdowns because it gives them something to focus on and to tally and then to see where they are.
So it really has been a good thing for motivational issues. Now my suggestion is as soon as one door closes, such as a race that you wanted to go to, has been canceled, there are a lot of other doors that would be open. And you just have to talk with your fellow runners by email or Facebook or whatever, where you're going to go, what are you thinking about later in the year? The races that I am focusing on are the Alaska run fast in Anchorage in August.
Oh, we loved that last year. Yeah, isn't it great? I cannot recommend that one enough. I'm not a big fan of the flight to get there, but the race itself is amazing.
Well, it really is. It really is. And then the Des Moines marathon and half marathon and other events in October are really good one. And here's another one that I'm not even sure I mentioned to you when we talked earlier this year.
But the cannonball in Greensboro, North Carolina, I was up there last year. I'm going back to it this year. It is a fun event and they really do a great job up there, Junction 3, 11. So anyway, those are some that I just off the cuff will tell you about.
I know they're really well run and fun events. Those are all fall ones, right? Those are all fall ones. They are.
They are. Anchorage is in August towards the, I guess, third week in August. And then the others you mentioned you see. The other two were in October.
Oh, OK. OK. Another thing that Barb just mentioned is since there's this downtime and a lot of people who tend to race too much often don't have time to do speed work, well, this downtime would allow people to set up schedule for speed work. You can find those schedules in any of my books that work on training for certain distances, like the 5K, 10K book, the half marathon book, the year round plan book.
And of course those that are really looking at high achievement goals, the Boston how to qualify book. Yeah. And all of this we can find we know on Jeff Galloway.com. So your virtual race and those books and training plans and even your magic mile calculator and the training programs that your that Chris Twigs kind of directs.
Yes. Customized training. That's a very economical way to get training advice. It really does.
It's been very popular and it can be a virtual race or it can be just improving your running for whatever may happen in the in the future as we look to those fall races. Absolutely. The main principle here is what I discovered when I wrote my mental training book and that is you can choose which brain operating system you're going to use whenever throughout the day. You can either use your conscious brain, which is your human brain, or you can use your ancient emotional brain, which is sometimes called monkey brain by having a schedule and by interacting with that schedule regularly.
You're going to tend to activate the human brain, which overrides the emotional brain so that you don't get those roller coaster feelings of feeling good at the beginning of a run and not good in the middle or whatever it is that you're going through emotionally with all the other things going on and life. And by focusing on things, you're going to activate that human brain and stay in control. It's so important. And I think that that is great advice in the running and the run, walk, run training, but also in the current situation that we're in, you have to take control and use those positive mantras to push forward, especially when we have these obstacles that we can't control.
Absolutely correct. Well, I was going to say with everything that's going on right now, and you touched on a little bit, I'm going to get you to go back to something you just said a minute ago, you're talking about runners neglecting speed work generally or oftentimes. And this is an opportunity for them to actually slow down. That sounds funny.
Slow down. But refocus their training a little bit, I suppose, would be a better way to put it and work on some of the technique and work on that speed work. Can you talk a little bit more about how they can use this as an opportunity to improve their performance in races once things start to normalize? Just this week, I have interacted by email with three of my E coach clients who said they wanted to change the schedule.
They, all three of them were folks that were, had a tendency to schedule too many races so that they would, didn't have time to put in speed work because they were racing all the time. Now that the races have been called off or postponed, there's this opportunity to include strategic speed work. Now, like any other element of running, speed training needs to be regularly spaced so that you would be doing these workouts in a strategic manner every week if it's a 5K or 10K or every two weeks if it's a half marathon. And the marathon even goes up to every three weeks.
So you don't have to do these that often, but they have to be done according to whatever the schedule is in order to maintain the adaptations that you have been doing. The second principle is to have a realistic goal and that will set up what speed you'd need to run on the speed repetitions. The magic mile can help you there. So go to our magic mile calculator on my website, JeffAlloy.com and you'll find how to calculate that.
And then you could make a leap of faith goal that would be up to 30 seconds per mile faster than what the magic mile predicts as your ultimate performance. All that is listed on the website there under magic mile. And then you set up your workouts that start with only a few repetitions, no more than four on the first workout. You would be walking for three minutes in between each repetition except for the mile repetitions and you'd be walking five minutes between those.
And you would run each repetition 30 seconds per mile pace faster than you want to run in the race itself. And each additional workout every other week or every third weekend in most cases you would be adding two additional repetitions. So you'd start with four of them and two weeks later you'd be doing six and two weeks after that eight. If you were training for a 5k or 10k which a number of people that I'm coaching have decided to do since they don't have races then the 5k and 10k speed work is composed of 400 meter or quarter mile repetitions.
And hopefully in your area the recreation departments keep the track open some areas they don't shut down period unfortunately. But you can measure via GPS a quarter mile segment on a sidewalk or road and just run repetitions that way. Another thing that several of my e-coach clients are doing is dropping down to 200 meter or 220 yard repetitions an eighth of a mile. That enables the speed and the cadence to pick up at the same time.
So these are all options that you can choose and the structure of the workout then is going to be based on which one you choose. And I love the point that you make that it can't, it's not like you're cramming for a big test when you do this kind of training and this kind of speed work. You can't do it all at once and rush it. It has to be spread out over time for you to see the effect on race day or on your virtual race or at the end of your training program.
Absolutely and you also need to remember that recovery period is as important as the hard workout. So if you're going into a workout tired then it's going to take longer to recover. Same is true as if you after the hard workout you start running too hard too soon. You won't allow the body to rebuild.
And that is just as important. Rest in recovery is just as important to the end goal. I love that. Yes.
Something that I've learned over the last couple of years is that the sleep component, the downtime is just as crucial as to what you're doing. Yeah. It is. Now I'm sure that things have changed for you in terms of your schedule and your running schools and training programs we want to ask.
Because you are such a friend of the podcast and you have helped and supported us and so many others in running goals and in run walk run goals so much and we're so grateful. Jeff, we want to wish you and Barb and Brennan and Weston and Carissa and everybody in your family well to stay safe and healthy and we wish you the best in all of your endeavors for running schools online and we'll be looking out on Jeff Galloway.com and we'll post your email for those questions that some of our listeners might have. Get ready for a full inbox. Yeah.
Absolutely. Well, I appreciate your support greatly and as you know, I salute all of the listeners out there and I'm there for you. I'm here to help you. So do not hesitate.
You can either ask the question through Jeff Galloway.com where there's a free email service there or you can go to email address of JFG at Jeff Galloway.com. Jeff Galloway, America's Coach, our e-Coach, a friend of the podcast. Thank you so much for spending time to talk with us today. Glad to and we will get through this.
Keep running. He's such a great interview. Anytime he is on the show or we happen to run into him at a run Disney Expo, he's full of information, tips, anything that's going to help us. He is such a great listener, such a great motivator.
And what no matter what the running trend is, what the new hotness is, it's so wonderful and great talking with him because he has that perspective of being at the forefront of the running community for the better part of 40 years. Oh my gosh. Yeah. So he's kind of in there, done that, got the t-shirt.
And he lets all of us benefit from the wisdom of his experience. So when he gave that email out, not once but twice during the interview, take him up on that because it doesn't matter where your experience is in your journey with running or if you're training couch to 5K to marathon to ultra whatever, he is so patient, so kind and so generous with his time. Yeah. And not even an, this isn't an ad for his e-coaching, but he were to decide to sign up for any of that e-coaching and promise you that his value that you get for your money far exceeds what he's advertising and he's much more available than even what the terms of that e-coaching are.
So take a look at it. If that's something that's right for you by all means, support Jeff. It's Jeff that you're talking to. I mean, it's when you're getting the email back, it's Jeff right now.
And the Galloway programs, the training programs throughout the country, they're just great when we can start to have access to those all around the country again. His books up there on the website and his timer. There's such a wealth of information on Jeff Galloway.com. Check it out.
That was a fantastic interview and he always is. And really, we have a fantastic book that we have been cooking from and actually like we, I use that term very loosely. Well, you've cooked from it. I've cooked from it.
You, you sir, have been really foundational in taking this book, the HealthSpan solution and cooking from it and the recipes in this book, they're phenomenal. Yeah. We've mentioned it before in the first episode of 2020 when we were telling everybody our story of what we've been doing to pursue a more helpful lifestyle. We switched to a whole food plant-based diet six days a week or what we say six days a week.
It's often longer than that. Health, a whole food plant-based diet with rare and appropriate times to go off plan. And for us, that's usually when we're recording the show or we're going to do research for the show, which means that we're going out for the eating and drinking portion of the show. And this was all prompted because I ended up going into the hospital with high blood pressure and wanted to get that under control.
And as a result, both of us have lost over 70 pounds. So when I started down this path, initially, I had no idea what I was doing. You know, I going, you know, whole hog into this was just totally new territory for me. But I started looking for resources.
I found Ray and Juliana with their first book. And that's a complete idiot's guide or idiot's guide to plant-based nutrition. And then this is a second book from them as a writing team. And the health span solution dropped just a couple of months ago.
December? I know it was December or something like that. And I started exploring it on Apple Books. And that way I could bookmark pages and highlight passages and all of that.
And basically it gives you kind of a breakdown of the science behind what they're talking about. But it's not preachy. Some of the things that get the negative connotation stores people who are vegetarian or vegan, the joke is, how do you know who's a vegan? Just wait a minute, they'll tell you.
It's none of that. It really is just laying out delicious meals. And here's the dirty secret. Most of these meals, if you wanted to add a protein to them, like chicken fish steak, you absolutely could.
And I think that their focus on helpful ingredients and great flavor is what's made the difference. What's going to be filling and nutritionally dense, right? Yes. And what you're going to do is that you're getting everything you need by eating several meals a day from this book.
And again, it's more of a cookbook, less of a diet plan. Yeah, I would say it's full of recipes, more so than philosophy. They spend a very short amount of time in the book on the foundation. Right.
And like you said, it's not political or pre-G in any way. It's here. You want to add years to your life and life to your years than this. Here's how you can do it.
And here's how you can enjoy what you eat. Exactly. And I think that's if you're making a lifestyle change like I did for health reasons, you have to end your food lover, you've got to be able to enjoy what you're doing. Yeah.
And I could have done it through something like body for life or eating a fistful of carbs, a fistful of protein and all that. But you can only eat so much grilled chicken. And before you just go, you start growing feathers. So there are different ways that people out there have accomplished health and fitness.
This is just the way we found that has been the most successful for us long term. Yes. And has given us, and this book in particular has given us the greatest variety in terms of flavors. Oh, absolutely.
And in terms of ingredients and trying things that I wouldn't have normally for, you know, for the better part of my entire life, I'm not going to give my age. It's on our website. It's like, okay, 45 years, 45, 45 years. I said it, but he's older than I am.
But this, I would never have known to put these things together. No. And I'm so excited that we will share the interview with them in the coming weeks. And I'm really disappointed that I never said during the interview to them how much I appreciate what they've done to help us because giving us this kind of life, this 70 pound loss and helping me feel a little bit more secure in our health outlook going forward as a married couple.
That is something you just can't say enough for what they have provided. Well, I think you just did. Yeah. So we're going to have a lot of.
I'm gushing. You know how it is. And we're going to have a link to the book and all that. And I'm going to have a idea of what you might expect when you pick up the book.
And I said that if you want to read about their plan, it's very interesting reading. Very they break the science down, make it enjoyable. You end up kind of getting it as you read it. Okay.
I can try this. And then next you know you're dropping weight like insanely fast. You're not feeling hungry. You don't feel, you know, deprived and there you are.
And yeah, that's that's true. And in the show notes, I put a link to like a an actual version, like a traditional book version and then also to a Kindle version. Okay. So you can do it in the real world or electronically.
Yeah. But again, this is just our experiences personally. anecdote is not the singular of data. And we would just say if you're going to do anything like a major lifestyle change, of course, consult your doctor, we are not doctors or medical professionals.
Exactly. So all that disclaimer out of the way, let me talk about some of the food and we're going to talk about a specific dish that has become a staple in our household. I think that you made this once for us. And then I was like, oh, it has to be in the mix every week.
Yeah. I stumbled on this. I didn't even know one of these ingredients even existed. Really?
Really. So this is a dish that they call their lemon tahini broccoli slaw. Now I'm really familiar with tahini because I throughout college and well into my adulthood, I've been a big fan of hummus. Yes.
So tahini is basically peanut butter, but it's made out of sesame seeds instead of peanuts. This is well, you make us hummus every week. I do. So tahini is something we have in our pantry all the time.
Anyway, because it's such a satisfying kind of snack. Yeah. The flavor, the consistency is very much like peanut butter. The flavor is like toasted sesame seeds on steroids.
It's just really buttery and delicious. And it's the basis for the dressing of this slaw that you're making. And the dish calls for a bag of broccoli slaw. That is something I had no idea even existed.
Well, there's a lot in the vegetable case or in the produce area of the grocery store that I don't know how long it's been there, but it's new to us, like the cauliflower rice. Yeah. And then I was thinking about broccoli slaw. Like when you said it first, hey, I looked this up in the book and I'm going to make it.
I was thinking that you were getting broccoli florets and you were going to like, like do something to chop or grate or so the prepackaged broccoli slaw. When you think of coleslaw typically that's bagged in the produce section, it's going to be nice and thin very much like coleslaw. Yeah. Yeah.
It's green coleslaw is the best way to describe it. It's a little bit firmer. Yeah. And the other item that is in this in this mix or as far as the vegetable goes is chickpeas.
Yeah. I love that. And that is also a key ingredient in hummus. Well, I grew up, well, it's the main ingredient, but I grew up eating garbanzo bean soup.
So garbanzo beans is, you know, that's the other other name for chickpeas. But yeah, that was always a staple at my house growing up. We never had it. Never.
And you know, being able to just take, you know, a bag of dried beans, throw in the instant pot for an hour and then bam, they're ready to go and then start combining this and make the dish. And you can pre and you can end up making a really big batch like we do. Well, yeah. And having lunch to grab and go for a week for the week now.
But if somebody doesn't have an instant pot, then what can they do? Well, you can use canned or pre-cooked canned beans. You can also just cook the dried, soak the dried beans and then cook them according to the package. But the, the, if you do have an instant pot, the beauty of that thing is you can go from dried beans to cooked beans in 60 minutes.
It's so easy watching you do it. It is ridiculous. Yeah. And again, they're not a sponsor either.
We love our instant pot. Oh my gosh. So much so we have one on the counter and a spare one in the count in the closet for when that one dies. And if it ever does.
If it ever does. Yeah. So yeah. So if you don't mix the sun-dried tomatoes, the chopped sun-dried tomatoes that are not packed in oil because as part of our whole plan, we don't do oil or salt.
Right. No added salt sugar fast. Yeah. Just what's in the ingredients themselves?
Yeah. And you can play around a little bit. If you, this is garnished, that they say garnish the final product with the, with the sun-dried tomatoes, the sun-dried tomatoes, there's a variety of them that you can find out there, including which I, one that I really like is the smoked variety. Yeah.
That, that has been great in this recipe. So you can find them, they're prepackaged in a little ziplock style bag that has, that they're, they're dry, they're jillion cut. So you don't have to worry about propinum? You don't have to do anything except drop them in.
Yeah. So what you end up doing with this, I'm assuming you want to be to talk through since I normally more cook. Well, yeah. So like we have the tahini we talked about, we have.
Tahini is the base for the dressing. Yeah. So when you're making this, you make that dressing. Yes.
So you're, you're adding tahini, you're adding fresh squeezed lemon juice, you're adding a couple of cloves of garlic. And then they recommend low sodium tamari, which is like low sodium soy sauce. We use liquid aminos, tomato, kind of whatever you like. And what you can find.
And what you might have your area. What you have accessible. Yeah. Most major grocery stores, like in like the health food aisle will have, will have liquid aminos and in their international foods aisle will have soy sauce or tamari.
Yeah. So you're probably going to be pretty lucky. Yeah. Then a little bit of ground black pepper.
That goes in your blender. You're making the dressing right there. And what, and we don't have a traditional blender. We did it in our, well, what do you call it?
Well, we have a magic bullet, which we use like a food processor. Yeah. And you're pretty crazy. Could you just throw it in the coffin and throw it?
Yep. You should. And your dressing is ready to go. And then in a, you know, in a really big mixing bowl, you open those bags of pre-made broccoli slaw.
You top that with your chickpeas and then you put the dressing in and you toss. Mm hmm. Toss, toss, toss. We pre-package everything in these little.
But it's a great tomato in there. You mix it all together. Well, I'll do it both ways sometimes. It depends if I feel like mixing any more or what I'll often do is I'll pre-package everything in the plastic containers and then top them with the sundried tomatoes.
Okay. So you can do it either way. Yeah. Well, I kind of like it.
Honestly, I'm giving like a commentary as we're talking about. I just think when you, when you make, especially the smoky ones, that gives it, because you pre-package it and then it's always the flavors have had a chance to really marry. Yeah. A day or two later.
A day or two later. They're great. Yeah. They're great.
And then so what's this like? Smoked. Well, the dressing that you're making out of the tahini, the lemon, the tamari or the soy sauce, the black pepper has this wonderful rich tart and slightly salty flavor. Yeah.
Yeah. So it's like a, it's almost like a spicy or almost like a, a Caesar salad dressing is the best way I could, I could describe it. It's very tart, unctuous. It's just rich.
It's not like an anchovy flavor and it's not like a peanut butter flavor. I know when you talked about the tahini said it was like a peanut butter consistency. Yeah. Like a, like a, but it's not overly sweet.
Oh, there's no sweetness at all to this. I get tart and I get that acid from the lemon juice and nuttiness from the, from sesame seed. Yeah. Yeah.
And I just like, you know, there's the broccoli and the chickpeas and I think the chickpeas are what adds the hardiness to the whole. Slaw. Oh, yeah. The, the broccoli slaw is a great cheat.
If you're making like lunch for the week, because unlike coleslaw, where if you had shredded cabbage and you add anything acidic to it and it starts to draw the moisture out, it gets really limp and kind of gross by about day four. This I can have all week for ticket for lunch. There is none of that with this. It doesn't get limp and soggy.
Mm hmm. Yeah. And the broccoli slaw is a substantial. Yes.
Substantial. So I think that all of these ingredients work together to create the perfect grab and go kind of lunch. And then like you said, the chickpeas and you can play with the proportions a little bit. Yeah.
I add probably a little bit more on the side of the chickpeas than, than less. I like the chickpeas flavor. I love it. And it, this is a one container meal that you can use it certainly as a side, but you can turn it into your main dish and it fills you up and it tastes fantastic.
It does. I love that's the smokiness of the sundried tomato. And I just think that the chickpeas are really substantial. So I'll take it as my main dish for lunch.
Yeah. Totally. So that is a shining star in the salads, the salads section. Yeah.
They do a lot of options for salads. And this is just one that we are constantly going to and would highly recommend if you check this book out, make this recipe. You're not going to regret it. Yeah.
The fact that you're able to do this aside or to make this into your meal makes it very versatile and just incredibly enjoyable and that limited heany sauce, I'd put, I'd actually would take that and make it into like a sandwich spread by itself. And if you add more garlic to it, you can give it a bit of a bite, especially if you're using raw garlic. Oh. So you can make it a little bit spicy by doing that.
But fair warning, if you've got to work close to people, they may not appreciate that. Yeah. And I like the way that the recipes in the book are broken up, not into breakfast, lunch, and dinner and desserts. Soops, salads, sides, sweets, and then sauces and seasonings.
Yeah, their concept is that everything that you're eating is helpful. Yeah. So it doesn't matter what time of day you have it. Because I've had that broccoli slough for breakfast.
I don't know about that. Sometimes you wake up creping something savory and this definitely scratches that. This is not like a traditional Southern coleslaw that's very sweet. No.
And it's, you know, typically you would have a whole bunch of mayo in that kind of slough. And he doesn't, they don't have a traditional mayo based anything here, but they do have recipes for a mayo replacement that is actually very, very good. Oh, yeah. So again, if you're looking to go plant based, if you're looking to change things up, you absolutely could.
And oh, here's the other secret to this slough. If you wanted to put a diced chicken breast on top of it, it would be great. Or a sliced chicken breast. So sure.
Yeah. Well, a chicken breast, anyway, you dice or slice, whatever. Yeah. So if you tell me, this is a fantastic dish.
It's good. I want to talk about others as we go on throughout the next couple of weeks because there are some soups that are dynamite. Yeah, they do really offer some options. Like there's a mushroom and wild rice disc that is my go to a fiesta corn stew.
I love that one. That's fantastic. And if you want to, but I really like is that they bring in the opportunity to do a lot of flavors from Asia's. They have like a great, sweet and sour, ood on noodle that is fantastic.
Some Indian flavors with like a smoky lentil stew. And this is one salad, but we, there's also an actual, like a Caesar, a plan, a Caesar. And the, the Mexican rice, aridoble, I'm just, they, there are so many that we could talk about. So check out the book if you haven't.
And if you're just, if you're interested in that, just kind of changing up what you eat or interested, just an introduction, a nice introduction to a plant based lifestyle. Yeah. Yeah. So I love it.
That is the health span solution from Ray Quo, Nice and Juliana Heber available everywhere for you. We'll have links to that. We'll be talking about that more in the coming weeks once we get their interview edited and ready to rock. I know.
We've been teasing it long enough. Long enough. Well, I'm excited for it. I want to do them justice.
And honestly, what we're probably going to do is break into a couple of episodes, which they spent a ton of time with us really breaking down and really geeking out on some of the stuff behind the health span solution. And there's the science to their, well, the science to their sorcery. Yeah. So I know you want to do it right.
I do. We're going to do it right. So stay tuned for that. And speaking of doing it right, you know who else is doing it right?
Oh, big storm coffee. Big storm coffee. Yeah. They, of course, are the sister or the other half of a big storm brewing and, you know, several months back, we had the opportunity to sit down and do a cupping.
Yes. And tasting right here in our big storm location here in Cape Coral. Oh, yeah. Chris Ramsey is their head roaster.
He is in charge of the big storm coffee company, their mix. And in the show notes, we link back to our video interview with him. And if you go to runnydrink.net and you click on shows at the top of the page, you can find if you just search big storm coffee. You can, you can find our series of episodes about their coffee.
But on social media lately, I've been getting comments on our daily coffee posts. And they have said, you know, you post about coffee every morning, every day. It is a daily thing with you. And you don't copy what you look for coffee names.
I do. And we have coffee chats, although we need, I need to have more of those than, than I've had in the last couple of weeks, but only you had time. I got to have time. I'm going to make time.
I make time, you know? So a lot of people have been commenting on those posts. Okay, you talk about it all the time. But what are some of your favorite coffees?
What do you like to drink? What are your favorite varieties? So here we go. So here we go.
So big storm released like a bag of beans. Whole bean coffee. Whole bean coffee called El Rayo R-A-Y-O espresso blend. And their description says that it's an award winning blend made with beans sourced from Central America and Africa.
Expect notes of dry chocolate, berry and tobacco for a pleasant and smooth coffee drinking experience. Yes, and it's, they go on to say it's a bronze medal winner in the 2019 Golden Bean North American Coffee Roasters Competition and Conference. This blend, you have to grab in their taparom and they released it last October. And we grabbed it back.
And we did. And it is glorious. Let's talk about this. I have always been a fan.
Well, I'm typically a fan of medium roast coffees. Yeah. And when we, like blonde roasts typically. Yeah.
However, there's no medium roast espresso. That is true. Espresso by its definition is a type of roast on the coffee bean. It is a darker roast.
And what a lot of people don't know is the longer you roast coffee. And you're looking and laughing at me because I'm kicking out about this. No, I'm not. Because I used to work for a major coffee retailer.
This is why I'm having you talk about it. With their extensive coffee training. But the longer your experience. Yeah, the longer you roast beans, actually the less caffeine is in them.
Oh, so also it tends to make the bean mellow out and it reduces the amount of acid or the acidic flavor in a coffee. That's why you don't see beans like a Kenya double A typically roasted to an espresso roast because Kenyan coffees tend to be sought out for their higher acidic profile. Because that's something people like the tartness that, you know, that it brings to it. And espresso roasting will kill that.
So you oftentimes will find coffees like or beans like they're talking about Central America. In Africa, Central America and Mexico that are going to be a lot of times medium light to medium bodied coffees medium acidity and then they roast the heck out of it. And I get to that nice dark oily appearance on that bean. And when you crack that crack that bag open, you saw how pretty that looked and tell me I'm wrong.
You're not. They're just gorgeous. Yeah. So I when they say chocolate berry and tobacco, I definitely get the chocolate and the berry.
I don't know if I get tobacco like it so much when I taste this. Well, there are people with golden palettes who can pick up. I don't have a golden palette. No, but those are the flavors that I get.
And I mean, I just like it. I think and normally, like I said, I'll have like I'll be a blonde roast, something like that. But this, this is a great way to have espresso. Yes.
And what we'll often do is we'll prep it and we'll brew it through a French press. And I like doing that because we don't have an espresso machine per se. We do have a Nespresso machine. We want a quick coffee to make on our way out the door.
But when we're having like a weekend day together and we're going to sit down and enjoy coffee, we'll make it in a French press. We did it for a coffee chat, not too long ago. We did. And I like French presses because you don't have the paper filter that lets all of the oil from the bean come through to the final brew of the coffee.
See, you are a fountain of information, my friend. Yeah, the paper filters absorb a lot of the oil from the beans. And it doesn't give you the best extraction or the best brew. And I like espresso for that reason because not to just serve them as espresso, and that means brewing them under pressure like an espresso maker.
But I like making them as brewed coffee because it gives you a really smooth cup of coffee. It's smooth. But this is where we can talk about the gear. Yes.
Because we do have a French press. Yeah, we have a regular like four cup press from Bodum that you can pick that up at just about any Bed Bath and Beyond or Homewear's retailer. But what we got not too long ago was some travel presses from a company called Espro. E-S-P-R-O.
E-S-P-R-O. Espro. Ultra-light. Caught a few press.
And this thing is cool. This is basically a travel mug with a French press built in and a watertight lid with a handle. So super simple. You grind your beans, you put your ground beans in the bottom, add your hot water, and then the actual plunge basket and plunger assembly, you just put it right in the top of the mug and you let it sit and steep for however long, usually about three to four minutes.
Yeah. Once you plunge it, that takes all the grounds out of that mix. And then you can drink right from the double wall insulated mug or you can pour it into your vessel of choice. Yeah.
It is the coolest little French press I've ever seen. I love it. And we got it for when we were at Podfest for a podcasting concert. Yes, sometimes you just don't know what hotel coffee is going to be like.
What the options in the room are. Typically not good. And if you're going to get up early and you're going to get a run in or you're going to be in the gym before anybody can beat you to the one treadmill there is or you have to be a conference session. So you've got to get up early and you need the coffee beforehand just period.
Exactly. And the fact of the matter is if you've got some good whole bean coffee that you grind, take that with you, you can grab one of these travel presses and then you can make fresh good coffee in your hotel room or wherever just by having access to water and a microwave. Yeah. And you and I know that we got the beans that the whole beans in the El Rio espresso blend, but they do have ground bad coffee at Epic Swarm.
Okay. I personally like to get the whole bean and grind it myself. And why is that? Because you want it, but you don't want to release any of the aromatics inside the bean any sooner than necessary.
That's why you get the freshest best tasting cup from beans that have been ground fresh. That said, sometimes convenience has to win out. Depending on if you're traveling, et cetera. But you know, when can you tell I'm just dreaming traveling to races again?
I know, right. Sorry. More conferences or you know, anything like that. That's you can.
That's a good point. I'm just learning all sorts of coffee knowledge from you today. Yes. I actually arranged for a coffee expert to be my co-host on the red meat drink podcast.
Well, that was probably one of the best jobs I ever had. And I would go back and do it again. But it is just there's a lot to learn for something so simple and such a simple pleasure, but you can taste the difference by doing certain things, you know, grinding your own beans, knowing how long to action, how hot your water should be, how long you should steep your coffee, you know, metal filter versus paper filter, all that stuff. So little things you can do to improve your coffee experience.
And like I said, when like tomorrow when this drops in our feed, we'll be off when I get up in the morning. I'm going to have coffee in this S-Pro press. And really it was, we'll put a link to it in the show notes. And it's really not that expensive.
No, you know, depending on the finish that you get, they range anywhere from about $29 to $41 depending. Yeah. So it just kind of depends on the aesthetic that you like. Yeah.
But they all work exactly the same. Yeah. Because there's just like colors. But I got a black one.
Yeah. And I'm like 35 bucks. Yeah. And I will tell you, I have gotten good use.
It's a quality type of product. So and they're not sponsoring the show. No, this is purely just a sharing here that we like. The only consideration we get is if you click on our link, that's an affiliate link and it helps support the show.
Yeah. So it's a link to the product on Amazon. It has lasted us almost a year and a half now, a year, a year. At least we had it a year.
And here's the best feature which we didn't even, we kind of buried the lead on it. Things machine washable. Oh, like you can put it in the dishwasher. You can put it in the dishwasher.
And you rinse out the beans from the basket and throw the whole thing in the dishwasher and you're done. And it's super simple. And it does a good job of keeping your coffee hot. It does throughout.
You've got a long commute. I have depending on the day. It's maybe 60 to 90 minutes, sometimes two hours. And it's not the distance.
It's usually the track on the road. Yeah. So it does a great job of keeping it warm for me. I should actually show it off in a beer chat or in a coffee chat soon.
It sounds like a plan. And I think we did once. We did it on Instagram live. Yeah.
So we should do that again. Okay. Yeah. Maybe tomorrow.
Maybe tomorrow since we're off together. So anyway, check that out if you're looking for a great way to transport the freshest cup of coffee you're ever going to make for yourself. Highly recommended it. It's going to be a piece of gear that lasts and we think you're going to enjoy it.
So it's something that we personally use ourselves. So anyway. So we had a great interview and I just want to say thank you again to Jeff Galloway, America's coach, our coach for taking time to talk with us. And we also got to give you guys a peek into our own kitchen to see some of the things that we're eating and we're cooking out of the book, The HealthSpan Solution by Ray Cronice and Julianne Heber, two authors who have helped give us some of our health back and added life to our years.
Yes. And you now have some insider information to why I love coffee or what coffee I love in big storms, El Radio. And how best to enjoy whatever coffee you like by prepping it and transporting it in your own personal ultra light French press made by S pro. Yeah.
We really thank you guys for joining us this week. We would like for you to leave us a reading a review on Apple podcasts. It helps grow the runcation nation and we really appreciate your support. We've gotten a couple of new ones lately.
Excellent. And we just we can't tell you how much we appreciate that. And that the comments that you've left for us about how you're enjoying the show. Maybe we should share some of those in an upcoming episode.
Absolutely. So if you get on over there and you rate and review, you may hear your review. And if you want to share a race or a place to eat or drink in your hometown when travel gets back to normal, leave us a one minute message with your name, where you're from and what you're interested in sharing at info at running drink.net or you can call us at 941-677-2733. Leave a one minute comment.
Just your name where you're calling from and what you want to share with us. We would love to share that with everybody out there in the Runcation Nation. That's 941-677-2733 if you're going to leave it as a voicemail or if you're going to attach an audio file, you can email it to info at runeatdrink.net. Like Jeff said, we're looking forward and planning for the future and thinking of those fall races when we can get back to it and everybody is safe and healthy and happy.
So we look forward to that and let us know where we should go. So for now? For now. Really.
Stay safe. Stay healthy. Thank you so much for tuning in. Hopefully this was an hour out of your day.
You could take us on the run. You could listen to us while you are doing things around the house. We really appreciate you tuning in. We see you as part of our family and we hope that you're enjoying the show and we can't wait to bring you next week's edition.