Nutrition

What should one eat? Michael Pollan is a talented journalist who writes books about food. He famously answered this question as follows:

“Eat food, not too much, mostly plants.”

Reading this incredibly clear directive, I imagine myself walking around a grocery store, pointing at various items, and identifying each item as either “food” or “not food.”

My approach to nutrition can be summarized in three words: simplify, simplify, simplify. Simplicity in my diet is necessary because I live out of a bicycle trailer. Simplicity in my diet also reflects my general philosophical approach to life. Finally, simplicity is a form of discipline: fewer choices, less confusion, fewer temptations.

The term Mediterranean best describes my diet. I eat lots of fruits, vegetables, whole grains, nuts, fish, and olive oil. My diet also includes two eggs per day, and small amounts of cheese and dairy. I drink only water, coffee, tea, and an occasional chocolate milk. My diet is high in potassium and magnesium and low in sodium and refined sugar.

I firmly believe everyone should know how to cook grains and pasta, how to prepare a hearty soup, how to prepare a nutritious salad, how to prepare a stir-fry, and how to cook an omelet. These basic skills will prepare you to cook just about anything. If you don’t already have these skills, all you have to do is keep reading!

First, we will gather all the necessary tools. Next, we will review my recipes. It is important to note that I consider the tools specified below to be an essential part of the recipes. Finally, we will make sure the grocery list has all the necessary ingredients to produce three meals and one snack per day for one week.

Cooking Tools
Yoga mat
A-Lite Monarch Butterfly chair
Single burner propane stove
Eagle Creek, Clean/Dirty, Half Cube (small)
for stove, wind screen, utensils, lighter, and spices
MSR ceramic cook set with Fusion Coating,
2.5 liter/1.5 liter (2 pots, 1 lid, 1 handle)
Sea To Summit Delta plate
Hot pot holder
Outdoor Edge folding filet knife
Accusharp knife sharpener
Plastic cups (2)
HumanGear plastic spork (2)
Electronic lighter (2)
HydraPak Seeker 2 liter collapsible water container (3)

Together, the yoga mat and A-Lite Monarch Butterfly chair are equivalent to a picnic table. With these you can comfortably cook anywhere. If you have never seen an A-Lite Monarch Butterfly chair, prepare to be amazed. This is one of my favorite pieces of gear. I consider it to be absolutely indispensable. I use an Alps Mountaineering foam mat (available on Amazon) as a yoga mat. This closed cell foam pad is much lighter than any yoga mat, is more resilient, and does not absorb water. I use this mat to do yoga exercises, to serve as a picnic cooking surface, to provide extra insulation under my Thermorest sleeping pad, and to sit on when I am taking baths in my tent. Since I carry this mat on top of my trailer, it is very important that it not absorb rain water. I trim the mat to 62″ so that when folded lengthwise into quarters it will exactly fit in the recessed portion of my trailer lid. Bungee cords secure the folded mat. It takes a few days to “train” the foam pad to fold nicely into quarters by compressing it with the bungee cords. The non-slip surface provided by the folded foam mat on top of my trailer helps to secure my Anker solar charger.

The single burner propane stove screws to the top of a 1 lb. green bottle of camping propane and comes with a plastic base for stability. One bottle of propane will cook all your meals for one week. Look for stoves with quality brass fittings, infinitely adjustable gas flow, oversize burners, and plastic bases with feet that swivel out for added stability. Much to my delight, Walmart began selling my favorite stove with all these features in 2018 for only $16. Prior to 2018, Walmart’s single burner propane stove was dangerous and unreliable. Walmart could easily change suppliers again, so be sure to check for the features listed above. Avoid the Coleman brand single burner propane stove. It has safety features which don’t allow you to set the flame on low. Because all my recipes require a low flame, this renders the Coleman brand stove completely useless for my purposes.

Notice that your new stove comes with a plastic cap which covers the tiny hole in the valve which attaches to the propane bottle. Be sure to keep this plastic cap. By using it you will greatly extend the life of your stove. If you don’t use it, you will notice over time that a portion of the burner will not light because it is blocked by debris. For the same reason, also keep and use the plastic cap which protects the valve on the propane cylinder. When cooking outdoors, wind can be a real problem. I devised a simple windscreen for my stove with two 5″ x 7″ pieces of aluminum sheet metal purchased at Home Depot and two medium paper clamps.

I tried lightweight butane stoves. I certainly appreciated the weight reduction, but the butane cylinders only lasted a couple of meals and were expensive. I also had trouble adjusting my “pocket rocket” to have a low flame. Butane cylinders were not generally available at grocery stores.

The green propane cylinders are available almost everywhere. Many grocery stores stock propane cylinders in the section of the store where charcoal is sold. In rural areas, even convenience stores often stock propane cylinders. Virtually all hardware stores sell propane cylinders.

I use a small electronic lighter to light my stove and keep an extra lighter for backup. Each lighter usually lasts a whole year, amazingly enough. Electronic lighters are easily identified. They have black plastic in the spot where the flint usually goes.

The MSR ceramic pot set with Fusion Coating (2.5 liter/1.5 liter) is all you will need to cook with. The ceramic surfaces are absolutely stick proof which is essential for cooking omelets. The single lid fits both pots. Whenever I refer to the “large pot” or to the “small pot” throughout this book, I am referring to this specific pot set.

The Sea to Summit Delta plate is a wonderful cutting board because it contains whatever you are cutting (it is shaped like a shallow, flat bottomed bowl). I also use it as a plate.

The square pot holder fits nicely in the Sea To Summit Delta plate with the MSR pot set on top for traveling. The main use for the pot holder is to set hot pots on when they are removed from the stove.

The Outdoor Edge folding filet knife has a thin blade which is perfect for cutting fruits and vegetables. Purchase a lightweight Accusharp knife sharpener at Walmart for approximately $10. The Accusharp knife sharpener is BY FAR the best performing knife sharpener I have ever used! Honestly, I was completely amazed by the performance of this knife sharpener! The plastic cups were purchased at REI but don’t have a brand name. They have measuring marks inside. Level full is one cup. They have small handles which don’t prevent them from nesting. I use them for measuring, for beating eggs, as serving dishes, and as coffee cups. They are indispensable.

Three HydraPak Seeker 2 liter collapsible water containers carry the bulk of my water and ride in the front of my bicycle trailer. Including the two 24 ounce water bottles on my bicycle, my water supply totals approximately seven liters when all my water containers are full.

Recipes

Recipes and the specific ingredients used in the recipes evolved over time based on experience. For example, some recipes were discarded because cooking them used too much fuel (lentil soup, beans, brown rice). Similarly, certain ingredients were eliminated because they spoiled quickly without refrigeration (bell peppers).

Price was also an important factor in determining the selection of ingredients. Eggs and tuna are very inexpensive sources of high quality protein.

Cabbage is cheap, delicious, and packed with nutrition. Unsalted, roasted peanuts provide incredible nutritional benefits for less than $3 per pound. Steel cut oatmeal is relatively inexpensive, provides long lasting energy, and provides the whole grain nutrition your body needs. Whole wheat penne pasta is inexpensive and is second only to long cooking steel cut oats when it comes to providing long lasting energy.

I was astounded that I could clearly detect a difference in performance between rolled oats and long cooking steel cut oats. With rolled oats, I would start bonking (running out of carbs for fuel) about one hour following a 9 a.m. departure (bear in mind that I usually eat breakfast around 7 a.m.). With steel cut oats, I could ride hard for two or even three hours following a 9 am departure without bonking. In my experience, no other food comes close to the performance of long cooking steel cut oats!

Bonking does not necessarily correspond to hunger. It is entirely possible to bonk without ever feeling hungry. It is also possible to feel very hungry without bonking. The primary symptom of bonking is weakness. You begin to feel like you can barely keep the pedals going. I learned about bonking late in life. For most of my life, I identified this condition as being “tired.” For bicycle tourists, it is absolutely crucial to understand, identify, and prevent the condition known as “bonking!”

Steel Cut Oats

Measure 1 1/2 cup of water into the small pan. Bring the water to a boil. Add 1/2 cup long cooking steel cut oats to the boiling water and stir. Simmer over a low flame, stirring occasionally, for 15-20 minutes. Add 1/4 cup Half & Half. Eat out of pan. Steel cut oats can also be served for lunch in a manner similar to southern style grits (no Half & Half). Walmart usually has Quaker long cooking steel cut oats. They are highly recommended.

One morning near Millersburg, Ohio I exited the woods adjacent to the highway where I had camped. Just at that moment an Amish gentleman and his wife pulled up in a buggy which was pulled by a very handsome, spirited horse. The Amish gentleman asked if I had camped in the woods and explained that he had seen me pass by the previous afternoon. He was very friendly and asked me lots of questions. I confessed to camping in the woods and told him how beautiful his property was. Then, with a backwards glance at my bicycle trailer, I told him I had oats for breakfast. Then, with a smile, I asked him what his horse had for breakfast. The gentleman really seemed to enjoy this little joke. Even his wife cracked a smile, even though she didn’t speak a single word during the entire conversation.

Nut Side Dish

Put 1/4 cup unsalted nuts (almonds, pecans, walnuts, cashews, peanuts, or a mix of these nuts) in a plastic cup. Eat with every meal and with the evening snack. I consume 1 cup of unsalted nuts per day.

Fruit Side Dish

Slice 1/2 orange or 1/2 apple and put in the plastic cup on top of the nuts. Eat with every meal.

Tomato Side Dish

Slice one roma tomato. I use one roma tomato each day at lunch either sliced as a side dish or in a lunch recipe.

Mediterranean Breakfast Tacos

This is my favorite recipe! I can’t imagine a better way to cook vegetables! Cut thumb sized pieces of cabbage and white onion into small pieces. Cut two thin circles of fresh ginger root into thin strips, then turn the strips and cut the strips into small pieces. Cut one fourth of a roma tomato into small pieces. Cut one piece of mozzarella string cheese into finger tip sized pieces. Mix the pile of cut vegetables and cheese with your fingers and form into a neat pile along one side of the Sea to Summit Delta plate.

Break one egg into a plastic cup. Pour 1 tbs olive oil into the large pan. It is important to use plenty of olive oil. The oil will form a circle about 3” in diameter (that’s how I measure the oil). Adjust the flame on the stove as low as possible and set the pan on the stove. While the pan is heating, quickly scramble the egg using a spork. Remove the pan from the stove. Tilt the pan back and forth to evenly distribute the olive oil. Pour the scrambled egg into the pan. Hold the pan level so the egg is distributed evenly. Tilt the pile of vegetables and cheese into the pan on top of the liquid egg. Replace the pan onto the stove. Sprinkle the contents of the pan with black pepper and Italian seasoning. If you like spicy food, drizzle the contents of the pan with sriracha sauce.

When the egg starts to firm up, lift the pan completely off the stove. With the pan steeply tilted, slip the spork under the top edge of the omelet and lift the edge so the omelet “falls over” on itself to form half an omelet. Because the vegetables settle into the egg, the omelet will be surprisingly firm as you fold it. Gently tamp down the edges of the omelet to help hold in the steam. Continue cooking until the omelet is nicely done with cheese melted and vegetables steamed. Tilt the pan to slide the finished omelet into the Sea to Summit Delta plate. This is a two step process. First, turn and slide the omelet onto the side of the tilted pan. Second, slide the omelet from the side of the pan into the Sea to Summit Delta plate. The vegetables will continue to steam while you are heating the tortillas.

Place one corn tortilla in a clean, dry pan and heat for 30 seconds on each side, flipping the tortilla with your finger tips. Standard size corn tortillas can be heated in either pan. The flame should be adjusted as low as possible. Cut the omelet with a spork and place about one fourth of the omelet on the heated tortilla and fold the tortilla in half. Apply an optional spoonful of salsa for an authentic touch. Repeat this process with additional tortillas.

Maintaining Ceramic Non-Stick Surfaces

I consider my Mediterranean Breakfast Tacos to be the cornerstone of my nutritious diet. The crisp vegetables, the high quality protein provided by the egg, the melted mozzarella cheese, and the delicious aroma of the heated corn tortillas are something I can’t possibly live without! If my omelet pan starts to stick, I consider it to be a dire emergency!

Prevent your beautiful, new pans from starting to stick by using the felt which comes with your MSR pot set to keep the pots separated when nested. Never use metal utensils in order to preserve the surfaces of the pots. The plastic sporks are all the utensils you will need.

I reserve the large pan (my omelet pan) for lower temperature cooking in order to maintain the non-stick surface. I reserve the smaller pan for grilling salmon or steak, for example, because this task sometimes produces higher temperatures which can glaze the non-stick surface. The bottom line is that I use my large pan EXCLUSIVELY for cooking omelets and gentle sauteeing. Always heat tortillas in a perfectly clean, dry pan. Yes, it is tempting to simply wipe out your omelet pan and use it to heat tortillas. I promise you, however, that this practice will eventually cause the pan to start sticking. Standard size corn tortillas can be heated in either pan. Never boil water in your omelet pan (for tea or coffee, for example). It will eventually reduce the pan’s non-stick qualities.

In 2020, MSR started using an extremely durable fusion coating on their ceramic pans. This coating should be washed gently rather than being scrubbed or scoured. If you treat the fusion coating gently, it will maintain its non-stick qualities for years. If you go online and research how to restore ceramic cooking surfaces, you will find suggestions like using Weiman Glass Cook Top Cleaner. This is not a good idea for MSR ceramic pans because it removes the fusion coating. The secret to making MSR ceramic pans last a long time is to wash them gently. Finally, if your pans eventually start sticking, use a light coating of Pam Original non-stick spray before adding the usual olive oil. Even the most recalcitrant pans will resume their non-stick qualities using Pam.

A Pinch of Culinary Humor

The recipes in this book have been cleverly designed to adjust to the size of the person. A lumberjack sized man naturally has larger thumbs than a petite woman. The beauty of specifying a “thumb sized” piece of cabbage or onion is that the recipe automatically adjusts to the size of the person!

Tom’s Penne and Cheese

Cut thumb sized pieces of cabbage and white onion into small pieces. Cut two thin circles of fresh ginger root into thin strips, then turn the strips and cut the strips into small pieces. Cut one piece of mozzarella string cheese into finger tip sized pieces. Mix the pile of cut vegetables and cheese with your fingers and form into a neat pile along one side of the Sea to Summit Delta plate.

Add about 3 tbs Half & Half to the cooked and drained pasta in the small pan. Tilt the pan back and forth. The Half & Half should just cover the bottom of the pan. Add the pile of cut vegetables and cheese pieces to the pasta and Half & Half in the small pan. Use a spork to evenly distribute the pasta, cheese pieces, and vegetables. Sprinkle with black pepper and Italian seasoning. Place lid on pan and set pan on stove with the flame set as low as possible. Once you see steam exiting the pan, look inside frequently and tilt the pan to see if the Half & Half is still liquid. Once the Half & Half is no longer liquid, remove the covered pan from the stove and let it sit for several minutes to continue steaming. Eat out of pan. This recipe is so delicious you will want to try it at home!

Tomato Soup with Penne

Cut thumb sized pieces of cabbage and white onion into small pieces. Cut two thin circles of fresh ginger root into thin strips, then turn the strips and cut the strips into small pieces. Cut one roma tomato into chunks. Cut one piece of mozzarella string cheese into finger tip sized pieces. Keep the cut vegetables, tomato chunks, and cheese pieces in separate piles on the Sea to Summit Delta plate.

Heat 1 tbs olive oil in large pan over low flame. Toss cut vegetables in heated oil. Sprinkle with Italian seasoning. Place lid on pan and occasionally shake pan in a circular motion to stir-fry vegetables. Cook vegetables for 1-2 minutes.

Add cooked pasta, tomato chunks, and mozzarella cheese pieces to the cooked vegetables. Add just enough water to cause the contents of the pan to begin floating. Add 1 tbs Tsang stir-fry sauce. Simmer for five minutes over low flame. Eat out of pan.

Vegetable Stir-Fry with Penne

Measure 2 1/2 cups of water into the small pan. Bring the water to a boil. Add 1 tsp olive oil to the boiling water. Add 1 cup whole wheat penne pasta to the boiling water. Boil the pasta uncovered over medium heat for 10 minutes, stirring occasionally. Hold pan lid tightly on small pan and drain. (The MSR lid has drain holes.) Set cooked pasta aside. Cut thumb sized pieces of cabbage and white onion into small pieces. Cut two thin circles of fresh ginger root into thin strips, then turn the strips and cut the strips into small pieces. Cut one roma tomato into chunks. Place cut vegetables and tomato chunks in separate piles on the Sea to Summit Delta plate.

Heat 1 tbs olive oil in large pan over low flame. Toss cut vegetables in heated oil. Sprinkle with black pepper. Place lid on pan and occasionally shake pan in a circular motion to stir-fry vegetables. Cook vegetables for 1-2 minutes.

Add cooked pasta and tomato chunks to the cooked vegetables. Sprinkle with Italian seasoning. Add 2 tsp Tsang stir-fry sauce (avoid using too much sauce). Place lid on pan and shake pan in a circular motion while heating to combine ingredients. Serve in Sea to Summit Delta plate.

Tom’s Fish Tacos

Cut thumb sized pieces of cabbage and white onion into thin strips. Cut two thin circles of fresh ginger root into thin strips. Place cut vegetables in a neat pile along one side of the Sea to Summit Delta plate.

Heat 1 tbs olive oil in large pan over low flame. Toss cut vegetables in heated oil. Sprinkle with black pepper. Don’t place lid on pan for this particular recipe because the vegetables will become too moist. Shake pan in a circular motion to stir-fry vegetables. Cook vegetables for 1 minute. Avoid over cooking vegetables.

Add one 2.6 oz foil pack of chunk light tuna. Sprinkle with Italian seasoning. Shake pan in circular motion while heating to combine ingredients. Transfer taco filling mixture to Sea to Summit Delta plate.

Place one corn tortilla in a clean, dry pan and heat for 30 seconds on each side, flipping the tortilla with your finger tips. The flame should be adjusted as low as possible. Fill heated tortilla with taco filling mixture. Apply an optional squeeze of lime or a spoonful of salsa or sriracha sauce for an authentic touch. Repeat this process with additional tortillas.

Tom’s Tuna Salad

This is another favorite recipe! No cooking is required! Cut thumb sized pieces of cabbage and white onion into small pieces and place in small pan. Cut one half crisp apple into small pieces and place in small pan. Cut two thin circles of fresh ginger root into thin strips then turn the strips and cut the strips into small pieces and place in small pan. Empty one 2.6 oz foil pack of chunk light tuna into small pan. If you are extremely hungry, have a guest, or want to produce leftover tuna salad, use two tuna foil packs. Empty three small foil packs of mayonnaise into small pan. You can pick up free packs of mayonnaise at grocery or convenience store delis or at fast food restaurants. Stir contents of small pan with spork until well mixed.

Place one corn tortilla in a clean, dry pan and heat for 30 seconds on each side, flipping the tortilla with your finger tips. The flame should be adjusted as low as possible. Fill heated tortilla with tuna salad mixture. Repeat this process with additional tortillas. Tom’s Tuna Salad is also great with pita bread.

Grilled Salmon or Steak

Measure 2 cups of water into large pan. Bring the water to a boil. Add 1 tsp olive oil and 1/4 tsp Italian seasoning to boiling water. Add 1 medium new potato cut into slices or wedges. Simmer uncovered for 15 minutes with flame adjusted as low as possible. Drain.

Cut thumb sized pieces of cabbage and white onion into medium pieces. Cut two thin circles of fresh ginger root into thin strips, then turn the strips and cut the strips into small pieces. Place cut vegetables along one side of the Sea to Summit Delta plate.

Pour 1 tbs olive oil into small pan. Place meat in pan and rotate meat to distribute oil. Sprinkle meat with generous amounts of black pepper and Italian seasoning. Turn meat and repeat on other side. Adjust flame as low as possible. Cook for 5-10 minutes per side depending on thickness of meat. Tilt lid on pan to prevent splattering. Place grilled meat in Sea to Summit shallow bowl.

Place cooked potatoes and cut vegetables in small pan with juices from cooking meat. Sprinkle with black pepper and Italian seasoning. Cover pan with lid, shake pan in circular motion to stir and simmer on low heat for 2 minutes. Place cooked vegetables in Sea to Summit Delta plate with the grilled meat. If you prefer, you can simply blanch the cut vegetables by placing them in the boiling water with the potatoes for 1 minute before draining (omit ginger root).

Evening Snack

Two tortilla “roll-ups” with each “roll-up” consisting of one tortilla and one piece of string cheese
1/4 cup unsalted nuts
1/2 apple

Meal Plan

I cook “breakfast” consisting of steel cut oatmeal, Mediterranean breakfast tacos, and side dishes (nuts and fruit) in my tent both morning and night. This means I ALWAYS consume at least two substantial, nutritious meals everyday. (I don’t consider meals eaten out to be either substantial or nutritious.) Here is a list of reasons why I cook in my tent: wind, cold, rain, dew, mosquitoes, flies.

I can only vouch for my methods based on the specific brand of tent and type of stove. Never use liquid fuels in your tent. Use your own best judgement and read all warning labels. Honestly, I was very leery whether or not to discuss tent cooking in this book. I decided to do so on the ground that one purpose of this book is to accurately describe my bicycle touring lifestyle. Bear in mind that my tent is my home and I really need to cook nutritious food regardless of outside weather conditions. After five years, I can’t imagine NOT cooking in my tent!

USE YOUR OWN BEST JUDGEMENT WHETHER OR NOT TO COOK IN YOUR TENT.

My MSR Hubba Hubba NX two man tent has plenty of room to safely cook. My yoga mat protects the tent floor and is easy to wipe clean. I fold my partially deflated Thermorest sleeping pad in half for seating. Position the stove under the highest point of the tent and open the nearest vent window. This particular tent has plenty of ventilation. I have had no problems over the past five years. Keep the stove set on low unless there is a pan on the stove. Keep the pan handle turned away from you towards the left (if you are right handed). This prevents you from reaching for something and accidentally hitting the handle and knocking the pan off the stove.

Your tent will be nice and cozy in cold weather. The ability to get warm, to take a warm bath (refer to Chapter 7 under the heading “Bathing”), and to cook a hot meal is of the utmost importance. After riding all day in cold, damp, windy weather with temperatures in the 30‘s and 40‘s, you risk hypothermia if you don’t have a way to get warm and dry. I carry two bottles of propane at all times to avoid running out of fuel at critical moments.

NEVER UNDER ANY CIRCUMSTANCES TRY TO HEAT YOUR TENT WHILE SLEEPING.

I cook lunch on the road. This meal includes either Tom’s Penne and Cheese, Tomato Soup with Penne, Vegetable Stir-Fry with Penne, Tom’s Fish Tacos, Tom’s Tuna Salad, or Grilled Salmon or Steak with New Potatoes and Vegetables. Side dishes (nuts and fruit) are included with every meal. I use one roma tomato everyday at lunch either in the recipe or sliced as a side dish. I have a cup of coffee and a granola bar for dessert.

Unless you manage to locate a covered picnic table, it is not practical to try and cook when it is raining. You can still prepare a healthy lunch without cooking, however. Simply assemble the following items for a fast, nutritious lunch: Tuna foil pack, two tortilla “roll-ups” with each “roll-up” consisting of one tortilla and one piece of string cheese, unsalted nuts, roma tomato, half an apple, and a granola bar for dessert.

Simplify, Simplify, Simplify!

After several years of bicycle touring, I grew tired of cooking my lunch and began packing the standard lunch described in the preceding paragraph each morning before departing.

Adding Variety to Your Meals

At this point there is probably just one question you are dying to ask, “Don’t you ever get tired of eating cabbage and onions?” No, I love eating cabbage and onions! I never get tired of eating oatmeal either! In the unlikely event that I did somehow tire of eating green cabbage, the obvious solution would be to simply switch to red cabbage (just kidding). Be sure to give cabbage a try. This is NOT your grandmother’s cabbage! When properly cooked, the cabbage is crisp and slightly spicy. Try a piece raw and you will get the idea.

It is easy to add variety to your meals. The starting point is my basic recipe for an omelet, soup, stir-fry, or salad. You can vary the selection of vegetables. You can use garlic instead of ginger root. You can add meats, mushrooms, or tofu to these basic recipes. You can serve with pasta, brown rice, or other whole grains. Finally, you can vary the stir-fry sauce. Tsang makes high quality stir-fry sauces in a variety of flavors. My favorites are Bangkok Peanut and Szechuan Spicy. When used in my Tomato Soup recipe, the Bangkok Peanut sauce produces a very nice broth which tastes somewhat like Japanese miso. If you like extremely hot, spicy foods, Tuong sriracha sauce comes in a lightweight plastic bottle with a rooster on the front, has a very convenient twist top closure, never spoils, and is simply fantastic when used in omelets, soups, and stir-fries! Compared to most condiments, Tuong sriracha sauce is also surprisingly low in sodium.

One of my favorite lunches is to add half of a 2.6 oz foil pack of chunk light tuna to the vegetable and cheese mixture when preparing an omelet using my Mediterranean Breakfast Taco recipe. When the omelet is finished, apply a thin bead of Tsang stir-fry sauce across the top of the omelet. I skip the corn tortillas and prepare the Vegetable Stir-Fry with Penne as a side dish to accompany my omelet. This makes a very tasty, extraordinarily satisfying lunch when combined with my usual side dishes of unsalted nuts and sliced fruit.

A Healthy Microbiome

The following information is summarized from the New York Times articles, “Fiber Is Good for You. Now Scientists May Know Why” by Carl Zimmer, and “Exercise Alters Our Microbiome, Is That One Reason It’s So Good For Us?” by Gretchen Reynolds. I STRONGLY recommend that you read both of these articles (simply use Google to search for the title of the article you wish to read).

There is mounting evidence that the human microbiome (gut bacteria) plays a crucial role in our overall state of health. Fiber rich foods reduce the risk of diabetes, arthritis, and heart disease. In fact, the benefits of a high fiber diet extend well beyond any particular disease. Consuming fiber rich, natural foods actually lowers people’s mortality rate. Fortunately, research is starting to reveal WHY fiber rich, natural foods and exercise are so good for you. Bear in mind that this is a relatively new area of research and current knowledge is limited.

Why Fiber Is So Good For You

Fiber does not necessarily deliver its benefits directly to our bodies. Rather the fiber feeds the human microbiome, the bacteria in our gut. If you don’t keep these bacteria happy, the results can be devastating. The mucus lining in the intestines becomes thinner. As a result, the surviving bacteria end up much closer to the intestinal wall. That proximity, in turn, triggers an immune reaction. Chronic inflammation is the result. This chronic inflammation has harmful effects throughout the body.

Healthy gut bacteria also provide us with a crucial food. In the process of breaking down the fiber they consume, the bacteria produce short-chain fatty acids. These fatty acids, in turn, replenish the mucus membrane in our intestines and help the intestinal cells to grow. The fatty acids also travel through the blood stream to other organs in the body where they act as signals to quiet down the immune system and help regulate energy use in the body.

How To Promote A Healthy Microbiome

To cultivate a healthy microbiome you need to consume a diet of fiber rich natural foods such as fruits, vegetables, whole grains, and nuts. You need to drink plenty of water, and you need to exercise. Yes, research has shown that exercise actually changes the microbiome! Exercise increases the population of those microbes which produce the essential short-chain fatty acids! Take antibiotics only when absolutely necessary. In fact, I would recommend avoiding all drugs, both prescription and over-the-counter, where possible, because their effects on the human microbiome are largely unknown (although I would be willing to bet that the effects are generally not positive).

Cultivate a healthy microbiome and it will profoundly improve your overall health, your stamina, and your ability to achieve a very high degree of fitness. Simply put, your gut is important because it is your sole energy source!

Eating Out

I usually rest, have a snack, and read my Kindle at fast food restaurants, coffee shops, convenience stores with seating areas, or grocery stores with seating areas. I make rules for myself to try and keep things reasonably healthy. I recommend that you consider making a similar set of rules for yourself based on your favorite rest stops. Be as specific as possible and try to stick to your rules. Sure, I sometimes ignore these rules, but I have found them to be very helpful in the long run. Here are my rules:

Rule 1
Don’t eat at restaurants where you normally tip. This saves vast amounts of money. These restaurants are just as unhealthy as fast food restaurants. They just have better tasting food and larger quantities.

Rule 2
At McDonalds, I have a fish sandwich, a side salad with Southwestern dressing, three oatmeal raisin cookies, and a senior coffee which comes with free refills. McDonalds has excellent coffee. Most McDonalds have free, filtered water on their fountain machine where I fill my water containers. I also typically manage to find an electrical outlet so I can charge my devices.

Rule 3
At Wendy’s, I have a large chili, a sour cream and chives baked potato, and a small iced tea which comes with free refills.

Rule 4
At Subway, I have a 6” tuna on 9 grain wheat with pepper jack cheese, spinach, bell pepper, red onion, tomato slices, vinegar, and oil. I also have three cookies and a small iced tea which comes with free refills.

Slaying the Snack Monster

Limit your opportunities for evening snacking by leaving the extra cheese and granola bars OUTSIDE your tent. I leave these overly tempting items in my bicycle trailer sealed in gallon size plastic zipper bags. This is a great way to prevent the snack monster from eating a week’s worth of snacks in a single evening!

Basically, I had to reconcile myself with the simple fact that I would ALWAYS be hungry no matter how much food I consumed! No, I wasn’t reduced to skin and bones. My weight seemed to stabilize at a very muscular 180 lbs. When I started my bicycle journey, I weighed 230 lbs.

Washing Dishes

Along with death and taxes, washing dishes is another unavoidable fact of life. Wipe out pans and dishes with paper towel to remove most of the debris. Pour 1/2 cup water in a pan and add a few drops of Dawn dish detergent. Don’t use too much detergent. Heat the water if desired. Wash dishes with 1 section of select-a-size paper towel. Dry dishes with 2 sections of select-a-size paper towel. Don’t waste precious water rinsing the dishes. I learned this technique from a gentleman from an arid part of Australia. It works just fine as long as you don’t use too much detergent.

Grocery List

Items are listed roughly in the order of each item’s location in a typical grocery store, starting in the produce section. All these groceries fit nicely in the rear third of my bicycle trailer along with my cooking gear. Discard the original packaging materials and use gallon size freezer slider bags to repackage items where possible.

The eggs, mozzarella string cheese, fruits, and vegetables (only apples, oranges, white onions, potatoes, cabbage, tomatoes, and ginger root) will keep just fine for one week, even during the summer, without refrigeration! This may seem unlikely, but I promise you it is true! I haven’t had the slightest problem with spoilage over the course of my ten year bicycle journey! In my opinion, refrigerators actually dry out and destroy the flavor of fruits and vegetables! I store the tomatoes in a plastic bag in the small pot for transport so the tomatoes will not get crushed. Open and fold back the plastic bag to help dry and ventilate the tomatoes. I pack all the vegetables in double grocery store plastic bags (the kind used at checkout). I also pack the apples and oranges in double grocery store plastic bags. These two heavy bags sit in the top rear of my trailer.

I use Half & Half because it is ultra-pasteurized and stays fresh for two days in warm weather and for up to a week in cool weather. Of course, fresh salmon or steak should be cooked the same day you purchase it.

I eat two eggs per day. This means a dozen eggs lasts six days. For this reason, several items on this list are also purchased in “six day” increments (for example six oranges and six apples are intended to last six days). Nevertheless, as a practical matter, it is easy to make the groceries on this grocery list last a full week. If you don’t mind grocery shopping more frequently, then it is possible to reduce your cargo weight accordingly. Personally, I would rather carry the extra weight and not have to worry about frequently locating grocery stores and spending valuable travel time shopping
Apples (6)
Oranges (6)
Cabbage (1 head)
White onions (2)
New potato (1)
Ginger root (2 pieces)
Tomatoes, small roma (6)
Chunk light tuna, 2.6 oz foil pack (6)
Whole wheat penne (1 lb)
Instant coffee (8 oz)
Steel cut oats, long cooking (30 oz)
Granola bars (6)
Nuts, unsalted (2 lbs)
Extra virgin olive oil (1 pt)
Coarse ground black pepper
Italian seasoning
Tsang stir-fry sauce or Tuong sriracha sauce
Corn tortillas (30)
Large eggs (12)
Mozzarella string cheese (24)
Half & Half, ultra-pasteurized (1 pt)
Fresh salmon or steak (1-2 servings)
Slider freezer storage bags, 1 gal (15)
Trash bags, 4 gal (80)
Paper towels, select-a-size (1 roll)
Dawn dish soap (9 oz)
Propane, 1 lb (2)

Analysis of Caloric Intake and Usage

I decided to analyze my caloric intake and usage because I was concerned that my “Mediterranean Diet” was not providing enough calories. Because my diet and exercise routine are so regimented, it was a straightforward task to measure my annual caloric intake and annual caloric usage.

Caloric Intake

Three meals are roughly as described in this chapter. The caloric count for these three meals includes the evening snack. I rarely eat grilled salmon or steak, so my meals are slightly different from the meals described in this chapter.

I usually stop for a snack and a rest break in the middle of the afternoon. This afternoon snack typically consists of either a fast food meal, a latte and cinnamon roll at a coffee shop, or a chocolate milk, a banana, and a granola bar at convenience stores. I use a fish sandwich meal at McDonalds as an example of a typical afternoon snack. It has the most calories of any of these afternoon snacks.

Caloric Intake for Three Meals and Evening Snack

80 Apple (1)
69 Orange (1)
42 Cabbage (2 cups chopped)
42 White onion (1/3)
9 Ginger root (2 tbs)
35 Tomato, small roma (1)
80 Chunk light tuna, 2.6 oz foil pack (1)
174 Whole wheat penne (1 cup)
450 Steel cut oats, long cooking (1 cup)
250 Cliff Bar (1)
854 Peanuts, unsalted (1 cup)
357 Extra virgin olive oil (3 tbs)
25 Tsang stir-fry sauce (1 tbs)
400 Tortillas, corn (8)
210 Large eggs (2)
400 Mozzarella string cheese (5 oz)
237 Half & Half (1 cup)

3,672

Caloric Intake for Afternoon Snack

390 McDonald’s fish sandwich
15 McDonald’s side salad
120 McDonald’s Southwestern dressing
450 McDonald’s oatmeal raisin cookies (3)
0 McDonald’s senior coffee

975

Total Caloric Intake
4,647
(3,672 + 975 = 4,647)

Caloric Usage

First, there are six high output months (180 days) when I am pedaling six hours per day (60-70 miles) in order to complete the route. Next, there are two low output months (60 days) when I am resting in my eight favorite cities (one week each). Finally, there are four medium output winter months, December through March (120 days), when I ride 30 miles per day (2 hours) and swim two miles per day (1 hour). Refer to Chapter 3, “Route,” for a complete explanation of my travel schedule.

It is important to note that pulling a 100 pound trailer 60 miles in six hours is roughly the same effort as riding 80 miles in six hours without pulling a trailer. Also, even though 60 miles per day is typical, this figure is reduced to 30-40 miles per day when climbing in the mountains. Either way, however, the total energy consumed is still around 4,000 calories plus a basal metabolic rate of 2,100 calories per day for a total of 6,100 calories. The basal metabolic rate is based on my sex (male), age (66), and weight (180 lbs).

Daily Caloric Usage High Ouput

2,100 Basal metabolic rate
4,000 Bicycle 80 miles in six hours

6,100

Daily Caloric Usage Medium Output

2,100 Basal metabolic rate
1,500 Bicycle 30 miles in two hours
1,100 Swim 2 miles in one hour

4,700

Daily Caloric Usage Low Output (basal metabolic rate)

2,100

Annual Caloric Intake

836.5 K High Output (180 days @ 4,647)
557.6 K Medium Output (120 days @ 4,647)
220.3 K Low Output (60 days @ 3,672)

1,614 K Total annual caloric intake

Annual Caloric Usage

1,098 K High Output (180 days @ 6,100)
564 K Medium Output (120 days @ 4,700)
126 K Low Output (60 days @ 2,100)

1,788 K Total annual caloric usage

Annual Caloric Deficit

174,000 (50 lbs @ 3,500 calories per pound)

Thankfully, I didn’t lose 50 lbs per year! My actual weight loss was approximately 10 lbs per year. How to explain the difference? I believe the difference is best explained by focusing on the caloric usage figures. The more you ride the more efficient you become.

Notice that the caloric intake and usage figures are almost exactly in balance for the “medium output” time period (4,647 vs. 4,700). I was actually very relieved that my “Mediterranean Diet” added up to a very substantial 3,672 calories per day! I spend only about $10 per day for those 3,672 calories! What a bargain price for such a cornucopia of health benefits!

Several years after I wrote “The more you ride the more efficient you become,” I was surprised to learn about a scientific study of energy expenditure by long distance runners. This study confirmed my purely anecdotal observations! As reported by Gretchen Reynolds in the New York Times in an article entitled “Pushing the Limits of Human Endurance,” a group of scientists were invited to monitor racers’ metabolism during an event called Race Across America.

Participants in this race ran approximately a marathon per day for a period of twenty weeks. The scientists measured the runners’ metabolism using a state-of-the-art technique called doubly labeled water in which hydrogen and oxygen are replaced with isotopes that trace the body’s production of carbon dioxide.

The results were counter intuitive. During the first week, the runners burned about 6,200 calories per day, about 3 1/2 times their resting metabolic rate. By the end of the event, however, the runners were burning only about 2 1/2 times their resting metabolic rate, a notable decline in energy expenditure. The researchers found that in any event over twelve hours, participants’ energy expenditure increased substantially at first and then declined over time to about 2 1/2 times the resting metabolic rate.

Exactly how our bodies accomplish this feat remains a mystery. There appears to be an evolutionary mechanism which enables our bodies to become more efficient when worked for long hours near the anaerobic threshold day after day. This mechanism makes sense from an evolutionary standpoint because there are natural limits to how much food primitive man could find and consume while continuing to move over long distances. Our bodies truly are miraculous machines!