Sheet Pan Pizza - Grandma Style - Sourdough Pizza

Sweet Phi's Sheet Pan Pizza Recipe is one of my favorite pizza dough recipes.  I use it mostly for the sheet pan / grandma style pizza, but have had great success with it in a round shape on a cast iron pan.  Lodge's 14 Inch for a standard pie thickness or for a thicker pie Lodge's 12 inch or similar both work great.

I've tweaked the recipe to grams, for ease of reference as well as odd an option to use sourdough starter.  This gives you options whether using yeast or sourdough starter, this pizza dough is a family and friend favorite.  Sourdough pizza cannot be beat though, so when you have the time and a sourdough starter, give it a try.

Converted to grams

• 296.25 g warm water about 90-110 degrees
• 100 g sourdough starter or 
• 2 1/4 teaspoons Red Star Quick Rise Active Yeast 1 envelope
• and 1/4 teaspoon sugar
• 40 g olive oil
• 3 1/2 - 4 cups unbleached all-purpose flour
• 1 1/2 teaspoons Kosher salt

When using a sourdough starter, you need to give it some time.  The warmth of your proofing area matters.  But if you have sourdough you likely know all about that!  Just in case, you may want to preheat your oven for a few seconds then turn it off (don't forget to turn it off) and you can put your dough in there to be warm.  A proofing box would work great, but I don't have one.  I use a seed starting mat covering my bowl with a towel, and it works really good.

Nerf Battles and Star Wars

Nerf Battles and Star Wars are one of my 4-year-old sons favorite things currently.  I can't believe it's been 4 years already.  They say time flies, and it does.  As I reflect on how he has changed my and my wife's life, it has truly been for the better.  His 2-year-old sister equally adds to the fun.

Resolutions are a dime a dozen, but it is that time of year. 

1. Debt snowball/avalanche & liquid investing
2. Weight loss
3. More hiking and time outside
4. More thinking, both religious and philosophical

Debt snowball/avalanche & liquid investing 

We started in 2017 but are getting more aggressive now.  While we have been good with our employer investing, we wanted to be investing in things we could actually draw from for major purchases or emergencies as well. 

Weight loss

Just like a majority of Americans, I have a physical and fitness goal.  This year's focus is total weight loss, which truly means fat loss.  Similar to goal 1, this actually began last year but will continue this year. 

More hiking and time outside

One of my favorite exercise activities is hiking in nature.  Not only does this support my weight loss, it is good for my general fitness and for my soul.  "Not all those who wander are lost"- J.R.R. Tolkien

More thinking

College and graduate school afford the most time to think, mostly academically.  I would like to dedicate some to this pursuit for both religious studies, as well as secular philosophy.  Stoicism and artificial intelligence are topics I am planning to explore.

What Can We Learn About Saturated Fat from Home Depot? - Review

I just read the article, "What Can We Learn About Saturated Fat from Home Depot?" found here, and there was some very good points that I wanted to summarize.

1. Dietary saturated fat alone as little affect on blood levels of it.
2. When starch and/or sugar is eaten with saturated fat there is increased blood saturated fat.
3. The source of saturated fat is important, meaning factory raised animals sources may carry other junk you do not want.
4. When eaten as a low carbohydrate diet saturated fat is a good fuel source.

It can be challenging reading article on nutrition and diet.  Many topics actually have two right answers with qualifiers to what makes them right.  As you can see from this article, saturated fat is bad for us but only when eaten with carbohydrates.  This means low-fat is the preferred choice when eating carbohydrates.

We have to stop thinking about parts of things and start thinking of them as a whole.

Beginner Hammocking

I've always enjoyed the outdoors.  My parents took my RVing in primary school, and as I became older I would tent on their camp site.  It was more rugged and independent that way.  During secondary school I did not camp too much, but still enjoyed hiking, walking and biking with the occasional inland kayaking.

During my college and early adult years I have tent camped on rustic and regular Michigan State Parks.  It is a goal of mine to camp more, and it has been a goal of mine to go backpack ing.  I already own a backpacking tent but never used it for backpacking, just regular camping but I have decided to give hammocking a try.  And so, the gear acquisition ramps up.

Hammock
Tarp
Backpack
Cook Kit
Hiking poles
Top Quilt/blanket
Bottom Quilt (DIY poncho liner)

2015 and The Road to 30 (cont.)

I have mixed feelings about new year's resolutions since many do not complete them, but I do believe evaluations and goal setting is important.  The start of a new year is a natural time to do so since there are the celebrations and the calendar change.

This year I have a few goals:

• Stop my yo-yo weight journey.  I have worked on my weight and fitness levels since junior year of high school  I have had some successes, some plateaus and then gradual gains back and forth.  Now that I am a Dad, I really need to get motivated and make this a priority in my house.  I need to do it for myself, for my wife and for my son.  My goal is to achieve a lean body mass 10-12% body fat which most likely will put me at around 200 lbs.
• Train and participate in two U.S. Coast Guard Auxiliary areas:

1. AUXCOM
2. Vessel Examiner

Parenthood & The Road to 30

I have nothing mind-blowing to share on parenthood, but I am now a member of the club.  Liam, a 7 lb 19 inch boy joined us late January.

With parenthood comes a greater motivation on my personal health.  True it first has to come from within and this has been something I have been working on, but being a new Dad makes the stakes even higher.

While I have a short bucket list, more and more people are creating a 29 list.  That is that the year before they turn 30 there are items one wants to complete.  This sounded like a good idea to me and this April I will be posting one of my own.

Being more like a truck

I have friends who eat healthier than anybody, but it takes them all day. And if they don't have their sprouted bread, they go into a seizure. I can eat a Big Mac. I'm not going to love it, but it won't put me into toxic shock. It's like if a car is too high-performance, then it's sensitive to any kind of fuel. I like being more like a truck. If a little diesel gets in there, maybe a little water, it'll cough and burp a bit, but it's gonna get through it and keep running. 

~ Laird Hamilton. Source.

The whole article list is good, but this particular point really stood out to me.  I may lose weight faster on a cleaner diet but when/if I do cheat the repercussions are bad.  When I eat mostly clean and then cheat, I still feel it later but it isn't halting me in my tracks.

I believe cutting out the junk and eating clean to restart your system, curb your cravings and reprogram your psychological need for certain foods is a great thing.  In the long term I think 80/20 is best for me.  If I need to tweak it then I can go up to 90/10.

EDC & Survival Bag

My EDC and Basic Survival Bag on Amazon

While I don't believe in doomsday, I do believe in being prepared.  My goal is to create a kit that is both useful for every day life, work (I travel a lot) and basic survival.

Just because there are cellphones, help might not be able to get to you.  You may not have service and can't call for help.  During a natural emergency (snowstorm) you may be stuck and help can't get to you either.  For all of these reasons, I want to have some basic tools on me or close to me at all times.

This is a work in progress and the list will be updated and modified.  This is actually what I have.

FG Hawaii 2013

Music Credits

• Five Armies Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0
• Chee Zee Beach Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0
• Seed (cloud mouth) / CC BY-NC-SA 3.0
• Idiot Heart (Carsie Blanton) / CC BY-NC-ND 3.0

FG Hawaii Trip 2013 by Chris Goeth is licensed under a CC BY-NC-ND 3.0
Permissions beyond the scope of this license may be available at about.me/coldglory.

Keto Weight Loss

This is just a quick little update on my progress thus far.

I started about January 1st at over 272 lbs.  It was during break, so I didn't technically weight myself (I know right) but I did weight myself about 2 weeks before and it was 272.4.  I am pretty confident I did not lose any weight over break, maybe even gained some.

It is now January 20 and I weigh 259.4.  That is some considerable real weight loss.  It is very exciting.

I find it is easier to be strict then to give a little.  For instance, sure I can chips but only X amount to keep me under my carbs for the day.  Instead, I avoid all foods that are based solely on and have a lot of carbs.  No rice, flour, potatoes, sweets or fruits.

This is not a new year's resolution, because those have a bad completion rate and this is happening.  This is a new life resolution.  My goal is to reach 200/190 lean pounds.  Then I would like to do some races and sky dive.

Cheers!

Keto - Paleo

I found a updated version of the paleo diet.  Well, technically it does not have to be in the spirit of paleo, but since I believe in keeping food sources as natural as possible ie local, organic, pasture, grassfed etc, I prefer the paleo spin on keto(genic).  In other words, paleo emphasizes food sources as much as food type.  Whereas keto emphasizes  just food type.

I try not to be preaching or even draw attention to eating keto.  Diet is like any other taboo thing out there, where common table manners tell us not to share unless specifically asked about it.  But I will say it is hard not to, especially if you go out to eat.  If someone wants to go to the new noodle place, not a lot of options for the keto diet there.

Atkins and South Beach are poplar versions of the keto diet.  I attempted these diets with little luck however.  There are subtle differences to following just a keto diet rather than following a branded version of one.

Atkins diet is a phase diet, where the first phase (or induction phase) is very similar to just following a keto diet.  The main difference is that the other various phases gradually increase carbs, where keto tends to promote 100 grams of carbs/day or even less.  Atkins also emphasis a low fat protein approach.  Keto actually encourages fat over protein.

South Beach is oftentimes compared to Atkins and then of course keto.  Although South Beach truly is neither.  South Beach has phases just like Atkins, where the first phase is essentially keto.  After that, various carbs are allowed and increased over time, especially if they are complex or have a low glycemic impact.  However South Beach does not promote itself as low carb, so it really is not keto at all.

Keto is essentially no carb or at least no food that is just a carb.  Traditionally people think of carbs as breads, flours and pastas, so none of those area allowed.  Fruit is barely allowed either, since they are high in sugar.  Keto emphasis fat first, then protein and finally vegetables that are not starchy/carb loaded.

The video below is Dr. Eric Westman of Duke University who does a great job at explain and illustrating the keto diet.

Nutrition: Paleo, Primal and Just Plain Better Eating

I try to eat paleo/primal, organic, local and as natural as possible.  I am not 100% strict about it either.  A diet needs to be sustainable and enjoyable.  While some foods may not be the best for you, it doesn't mean you can never have it.  What primal/paleo eating means to me is that many things I used to eat are not forbidden but moved to a treats category.

For example, I drink beer and wine.  I don't smoke but once in a great while a cigar does come to pass.  Coke or Dr Pepper, cake, ice cream whatever sugary buzz you want, I eat it.  But all these things are treats.  Most people and medicine can agree that in excess tobacco and alcohol are bad and in fact they are poisons to us.  In moderation, some people do enjoy them and there are no large negatives.  Sugar and flour are treated similarly by me.  On occasion or when wanted, but no longer a normal part of my every day routine.

What is paleo or primal?

Here are a two definitions that really break it down in a short easy way:

1. Mark Sisson does a great job at Mark's Daily Apple explain the problem with grains and has a food pyramid to illustrate what is primal.
2. Robb Wolf brings scientific expertise to define paleo and fitness to the lay person.
3. Gary Taubes discusses overall nutrition and how conventional facts are not facts at all.  Most conventional ideas of nutrition are incorrect and the data supports a better way of eating.

There are many more bloggers, authors and authorities out there, but these two have an active blog and give good simple advice while also backing it up with facts and science.

If you care to read more, they have some books too (which I have read both).

                                      

Biochemistry of the Paleo Diet

This is a really good basic overview of some of the biochemistry of nutrition and more specifically describing it in the context of the paleo/primal diet by Dr. Doug McGuff.

Enjoy!

Sugar: The Bitter Truth

A compelling scientific talk by a leading MD on the metabolism of sugar, specifically fructose, and how this is treated as a toxin by the body similarly to ethanol (alcohol).

Passion Meets World Need

"The best definition I have ever heard of a vocation is that it's the place where your great joy meets the world's great need. ... We need all of you to find your vocation. To develop your joys, your passions, and to match them to the world's great needs."

~ Eric Greitensm, US Navy Seal & Rhodes Scholar

This is a powerful quote.  

As someone who works with thousands of students to discover their passion and place in life, I see this everyday.  I can't help but think about this myself, and truly think if I am where I should be.  Often times people in higher education say find your passion and do that.  Others say wrap your career around your passion. 

Greitensm's approach takes that even further.  It is not just about what you want from life; life is about what you can contribute to the world and your community.  I firmly believe you have to work in an area you are passionate about or else what is the point.  

As I reflect on this Memorial Day and Weekend.  I think of those who put their country before their personal wants and desires.  They had a passion for service and met the greatest need.

Sacrifice and glory - they will lead the way.

David Goggins US Navy SEAL Iron Man

The whole "interview" is outstanding and motivation.  An excellent example of sacrifice, service and athleticism.

Here are the notable quotes that really hit me or moved me personally.

• To test my soul, to see what I’m all about.

• That’s when you know.  That is the only time you can find out what the human body is all about.  What you’re made of.  Limits to myself, limits to the human soul.  Everyday I’m trying to see if I have limits.

• I don’t just train for an hour or so,  I train until it somethin’ is uncomfortable.  Then that is when you know who you really are.

• My life doesn’t have a finish line, so when I cross the finish line of the ironman, it doesn’t matter.  I know in two or three weeks from now, I’ll be doing something else that provides me more pain.

• I believe everything, you know, I try to do is defined by excellence.   But I don’t think I can reach excellence myself, because the standards of my life are really higher.  So I don’t think I can reach it, but I try to every day.

• You have to be a good individual first, before you can be a good team member.

• I’ve done a lot of things that I though was impossible, but nothing is impossible anymore.

Ketosis and Fat Loss

Robb Wolf's podcast 125 had a lot of great information about fat loss and fat intake. Here are my two highlights regarding beginning fat loss and further links of my own.  There are a lot of other good stuff in that podcast, but unrelated to my topic here, so check it out.

Disclaimer:  I am not a doctor, nurse or any other health care provider licensed or otherwise.  This is my personal plan and research through the power of Google.  Consult with your doctor or nurse before attempting anything I post.

1) Ketosis

Essentially this changes the way your body uses energy from glucose to fat.  [Normally our primary energy source is glucose.]  For those who are fat like us, this is a good thing and results in the body uses our fat stores as fuel, instead of glucose.  It requires a strict diet of limited carbs (mainly veggies, almost no starch), low fat and high protein.  Supplementation is probably best to achieve this.  This wouldn't be the diet to go on forever, but it would be something good to do when one wants to lean out.

2) Supplements

To maintain proper protein, particularly for those who travel a lot or are really busy, whey protein is probably a good thing to get and helps with maintaining protein intake.  Also, BCAA (branch chain amino acids) help with the synthesis of protein.  These two items, whether eaten from food or supplements or both, will help the body maintain muscle or even build muscle, while using fat stores as energy.

These are the two I like: Optimum Nutrition 100% Whey Gold Standard Natural Chocolate or Vanilla .  The BCAAs I'll get are here.

They recommend 1 gram of protein per body weight and 30-40 grams of BCAA daily.

20 in 30 Challenge

Three of my buddies are attempting a 30 day challenge.  The ultimate goal is to lose as much fat as possible in 30 days.  We coined 20 in 30, in hopes to lose 20 lbs, but any safe amount of fat loss we will be happy with.  Over the next month there will be additional posts on what happens and different strategies or equipment we use.

Cheers!

Minimal Shoes. The Perfect Fit. Big foot!

The search continues.  I wear a size 12/13 US or 46/47 UK.  Depends on the manufacturer too, which can vary.  Brands tend to be fairly consistent in the barefoot/minmal shoe area, since the cuts are vastly different.

Merrell Trail: Wide ... Still not big enough for me.  Thanks for the effort and I can't wait until I can fit into one of your shoes again.  I really liked this brand before I went minimal, but no I cannot settle for a cramped toebox.

New Balance ... this was one of my all time number one shoe company.  I bought a lot of NB shoes over the years.  When you introduced your minimal line of Minimus shoes, I had to try.  I started with Minimus 10, but the toebox was too cramped for my taste and no wide version was available.  Then almost as an answer to my thoughts, Minimus 00 came out.  And a wide version exists!  I am still evaluating these shoes in my home.  The fit is very nice at 13 wide, but the sole still has a very shoe feel.  What I mean is that I am raised off the ground and definitely feel like I am walking on rubber.

Vivobarefoot still is my main shoe in both dress (Dharma) and casual (Neo).  Great fit and toebox.  Practically zero underneath feel but still very protective from regular rocks and average parking lot walking.  In the mail are some Ultra Pure for some great summer time wearing.

Water proof shoes. Dry feet. The Outdoors

By Kitty Terwolbeck

I came upon the perfect answer to keeping your feet dry in the outdoors.  It was so simple and easy to implement.  It would not cost a lot of money or require high-tech or expensive equipment.  Below is a synopsis of what I read, provided over at BEDROCK & PARADOX.

Don't.

That was the answer.  Don't attempt to keep your feet absolutely dry.  That is what I discovered.  Your feet will inevitably get wet either from the elements or from perspiration.  If the thought of a river or rain or whatever is so worrisome and you want your feet to stay perfectly dry, then just don't go.

Typically the answer was waterproof shoes.  The hard fact was that your shoe would have to be as long as your body to never let water in.  Once water could get over the height of your shoe, game over to your dry feet utopia.  Likewise if you are working up a sweat, waterproof shoes tend not to let your feet dry out either.  So don't worry about keeping the water out.

Dry your feet out mid-day if they get wet in the AM.  Wear your dry socks in the PM when you are done for the day.  If you are day hiking, then you can change your socks when you get back to the parking lot or at home, no problem.

Socks.

Socks are the key.  Have spares.  Use wool.  Even in my Coast Guard Auxiliary training I was taught wool was the best for warmth and hypothermia.  This I would recommend to go to the original article, scroll down to the sock section and read it.  Below are my proof thoughts and experiences, but they aren't many yet.  So read up from a more seasoned person.

I own a pair of  injinji and they are recommended as also a good base pair for cold weather or to protect your toes.  Originally I bought them for my FiveFinger shoes, but when I went to other minimalist shoe brands I tossed them aside.  Now I can use them again.

Darn Tough look like a great idea and I am going to get some soon.  They are a thinner wool sock, making it easier and smaller to use than a think wool.

Smartwool or REI brand wool socks are great too.  I like to use them for winter socks outside and lounging around the house.  The are comfy and warm.