Benefits of Hyperthermic Conditioning Through Sauna Use



Honey Mustard Dressing

shallot (1-2 Tbsp, finely diced) – can subst red onion
extra virgin olive oil (3/4 cup)
white wine, champagne, or white balsamic vinegar (3 Tbsp, to taste)
lemon juice (2-3 Tbsp, to taste)
stone ground, whole grain, or dijon Mustard (1 tsp)
honey or agave syrup (1 tsp) – can subst brown sugar
salt, to taste
pepper, to taste
dried oregano (1/8 tsp)

Braised Mediterranean Chicken with Polenta

From Martha Stewart
1 tablespoon olive oil
8 chicken thighs (about 2 1/2 pounds total)
Coarse salt and ground pepper
2 garlic cloves, thinly sliced
1 pint cherry tomatoes, halved if large
1 tablespoon chopped fresh oregano leaves
1/2 cup dry white wine
3/4 cup low-sodium chicken broth
3 small zucchini, quartered lengthwise and cut into 1/2-inch pieces
2 teaspoons fresh lemon juice
3/4 cup yellow cornmeal
2 tablespoons unsalted butter

In a large saucepan, combine 4 1/2 cups water, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper and bring to a boil. Whisking constantly, slowly add cornmeal. Reduce heat to medium-low and cook, whisking frequently, until polenta has thickened, 20 to 25 minutes.

While the polenta cooks…In a large Dutch oven or heavy pot, heat oil over medium-high. Season chicken with salt and pepper. Working in two batches, cook chicken until browned on all sides, 6 to 8 minutes per batch. Transfer to a plate. Pour off all but 1 tablespoon fat and return pot to heat.

Add garlic, tomatoes, and oregano; cook until fragrant, about 30 seconds. Add wine and cook, scraping up browned bits, until almost evaporated, about 1 minute. Add broth; return chicken, skin side up, to pot. Bring to a boil; reduce to a simmer, cover, and cook 15 minutes. Add zucchini; season with salt and pepper. Cover; simmer until chicken is cooked through, 10 to 15 minutes. Stir in lemon juice.

Whisk butter into polenta. Serve chicken and vegetables over polenta.

Thai Chicken Satay-Inspired Stir Fry + Peanut Sauce

From Serious Eats

I stir fry the chicken in a wok instead of grilling with skewers…


1 stalk lemongrass, roughly chopped
2 tablespoons vegetable oil
2 tablespoons fish sauce
2 tablespoons palm sugar or light brown sugar
1 tablespoon freshly squeezed lime juice from 1 lime
1 tablespoon soy sauce
2 teaspoons freshly minced garlic (about 2 medium cloves)
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 teaspoon Sriracha
1 pound skinless, boneless chicken breasts, sliced into strips

1/4 cup creamy peanut butter
1/8 cup hot water
1 tablespoon Thai red curry paste
1 tablespoon palm sugar or light brown sugar
1 tablespoon Sriracha
1/2 tablespoon soy sauce
1/2 tablespoon rice vinegar
1/2 tablespoon freshly squeezed lime juice from half a lime
1/2 teaspoon finely minced garlic
1/4 teaspoon red pepper flakes
1 scallions, thinly sliced
Kosher salt, to taste

Place lemongrass, oil, fish sauce, sugar, lime juice, soy sauce, turmeric, garlic, coriander, and Sriracha in jar of a blender and blend on high speed until smooth, about 30 seconds, scraping down sides as necessary.

Place chicken in a large resealable plastic bag and pour in marinade. Place in refrigerator and marinate 1 to 2 hours, turning bag occasionally to marinate evenly.

In a medium bowl, whisk together peanut butter and hot water.

Stir in curry paste, sugar, Sriracha, soy sauce, vinegar, lime juice, garlic, red pepper flakes, and scallions. Season with salt to taste. Use immediately or store in an airtight container in refrigerator for up to two weeks.

Stir fry chicken, serve with sauce.

On Chia Seeds

TL;DR  – Good for caloric density, soluble fiber, fullness, texture. Maybe good for a bunch of other stuff.

  • Health benefits are suggested by strong nutritional profile (omega 3s, protein, fiber), but not proven in any studies yet.
    • some nutrients are locked up by phytic acid
    • “The bio-availability of nutrients in chia seeds is admittedly quite poor due to anti-nutrients, but this can be said to pretty much any nut/seed. This doesn’t mean that they’re unhealthy, but that we shouldn’t rely on them to meet our nutritional needs. Soaking helps to some degree, but populations that depend on these foods for their survival will usually soak, cook, and ferment them which massively improves their nutritional value.” source
    • Study suggests they need to be ground for nutritional benefits
    • “Unless you grind them up, nutritionally you’re only really getting the benefits of them as a source of soluble fiber. The omega-3s and other nutrients can’t be digested if the seed remains intact.” source
  • Chia seeds + coconut milk powder + dried fruit = backpacking rocket fuel. I danced up Mt. Whitney with chia in my belly (literally – music, earbuds, boogie).
  • I usually do 3 tbsp of chia + 1 cup of water, let sit overnight, mix with Greek yogurt or oatmeal for breakfast throughout the week.
  • Dry chia seeds are unruly and will go everywhere.
  • Do not be this guy and eat a cup’s worth of dry seeds in one sitting, you’re gonna have a bad time.

Lemon Garlic Chicken

adapted from


  • Juice of 1 lemon, approximately 3 tablespoons
  • 3 tablespoons olive oil
  • 2 teaspoon minced garlic, about 4 cloves
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon red chili flakes
  • 1/2 inch fresh ginger, thin slices
  • 1 pound chicken breasts, cut into strips against the grain

Marinade for 6 hours or overnight. Stir fry in wok. Sprinkle with freshly ground pepper.


Tom Kha Gai

Recipe adapted from


  • 4-5 lbs bone in chicken thighs, remove skin
  • 1 lb mushrooms (I prefer oyster mushrooms)
  • 1 stalk lemongrass
  • 1-5 little chilies
  • 2-inch piece of fresh galangal (don’t mistake it for turmeric root, which is more orange and will make the soup bitter, learned this the hard way)
  • 4-5 fresh kaffir lime leaves
  • 1-4 limes, to taste (be gradual with this – it varies a lot depending on how big the limes are and how much juice you get out of each)
  • ¼ cup fish sauce (but have more ready)
  • ½ cup fresh cilantro leaves
  • 1½ cups (12 fluid ounces) full-fat coconut milk

In Portland, all these ingredients can be found at Lily Market on 11001 NE Halsey St.


  1. Sear the chicken thighs so they are golden brown.
  2. Add to pot, fill with just enough water to cover them. Add a few splashes of fish sauce.
  3. Bring to a simmer. Set timer for 50 minutes.
  4. Cut lemongrass into 1 inch pieces. Bruise them with a mortar & pestle or a tenderizing hammer. However you can squish ’em. Add to pot.
  5. Slice galangal thinly crosswise. Add to pot.
  6. Cut center veins from kaffir lime leaves. Bruise and add to pot.
  7. Cut and add chilies. Wash your hands and from here on forth, don’t touch your face or anyone else’s for a while.
  8. Allow to simmer and make a delicious, lemony, chickeny broth until the timer goes off. Chop mushrooms into bite-size pieces while you wait.
  9. Drain the broth into another bowl. Transfer the chicken pieces into the broth, discarding the lemongrass, galangal, and kaffir leaves that’s left behind. This step is optional, as some people don’t mind having them in their soup. Transfer the broth and chicken back into the pot.
  10. Add mushrooms. You can add them before the timer goes off if you like your mushrooms softer, but I like them firm so I wait until this point in the process.
  11. Turn the heat down. You want it low enough to heat the soup, but not boiling because that will cause the coconut milk that you’re about to add to curdle. I turn off my burner, knowing that the residual heat on my electric burner is enough to keep the soup hot.
  12. Add coconut milk.
  13. Add lime juice and fish sauce to taste.
  14. Add cilantro leaves when serving.