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Kung Food: Nutrition for Martial Arts
Copyright Pete Kautz 2018
When people think about getting in shape (whatever that means) their first thought is usually about going to the gym or somehow working out and sweating. Lifting weights, boxing, stickfighting, etc.
Though it's not as glamorous, in reality the nutritional side is often the more important part of the equation however.
Anyone who's been training for some years will tell you, working out for an hour or two is EASY compared to eating correctly all day, every day.
It's very easy to go lift, do a kick ass workout, and then go eat a triple cheeseburger and drink a beer. It's far more challenging to actually hit your macros by eating what and how much you should.
BUT, go watch some athletic meal preparation videos on YT and it can be downright depressing seeing guys packing little plastic boxes with the same boring rice, steamed broccoli, and flavorless boiled chicken breast for meal after meal, day after day!
(YT bodybuilder and comedian Dom Mazzetti has a great video on his Broscience channel titled How to Eat Chicken Without Wanting To Kill Yourself which is well worth your time if you haven't seen it)
How much better would this be if it was chicken and broccoli in a delicious brown sauce, like at your local Chinese takeout place?
Unhealthy you think? Or expensive to make? Guess again!
What if I told you that it was easy to make and added negligible amounts of carbs and fat to a dish?
Now, you'll need to get a few ingredients at your local Asian grocery store or online but then you'll be set for quite a while. Depending where you live you might find most of this at a regular grocery store (even out here in the country they have everything at out local store except for the cooking wine and dark soy sauce)
For under 20 bucks you should be able to get everything you need, listed below:
Chinese Brown Sauce
1 ½ Cups chicken stock (I like the Better than Bullion brand paste, but use what you have)
2 ½ Tbs Sugar
3 Tbs Light (regular) soy sauce
1 Tbs Dark soy sauce (If you don't have this, just use more light soy sauce)
2 Tbs Chinese wine
2 Tbs Oyster sauce
1 Tbs Hoisin sauce
1 tsp Sesame oil
1 Tbs Chopped garlic
1 Tbs Chopped ginger
1 Scallion, finely sliced
To make the sauce, simply add all the ingredients to the hot chicken stock so they dissolve. Some people throw out the garlic, ginger and scallion but I leave them in. This sauce can be stored in the fridge for a week or the extra can be frozen (use an ice cube tray and then you have an easy way to get just enough for one dish)
To use, mix ½ cup of sauce with 1 tsp of cornstarch and thicken in your pan or wok, then add in the already cooked chicken and broccoli. One batch of sauce should make you 5 or 6 meals. If you're making a small portion you can even get away with ¼ cup of sauce.
As far as the specific fats and carbs in the sauce, what you're actually eating is far less than the total for the amount of sauce used because half of it will still be left on your plate when you're done with your meal.
It's not like you're drinking a big glass of the stuff, and even if you did the macros for the whole jar of sauce would still be better for you than drinking a single can of regular soda which has way more sugar in it!
If it's a huge concern, the thinner you make the sauce the less of it you will end up eating; maybe in the end a tablespoon or so for a whole plate of chicken and vegetables if you simply use less cornstarch.
This is a versatile sauce and by adding chili paste, vinegar, more sugar, more garlic, orange juice, and so on it can be turned into Garlic sauce, Szechuan sauce, Hunan sauce, General Tso's sauce, Orange sauce, and so on.
(Would you like to learn how to make all these? Let me know, eh!)
Cooking is a valuable Kung Fu (skill developed over time) that will enhance you life and it's a lot of fun to be able to make something nice for your family and friends.
All my very best to you,
Alliance 2018 Seminar Schedule
Arts I - Bowie Knife, Tomahawk, Double Knife & Knife Throwing May 19-20
Arts II - Rifle & Pistol Aerial "Trick Shooting" (Instinctive Shooting) June 16-17
Reactive Mittwork July 21-22
the Blade August 18-19
Drawpoint Method September 15-16
All group seminars are 2 days long and cost $250. Each is limited to 8 participants so you will receive maximum personal attention throughout the event.
The training will be held at my school in Alpine, NY. The closest Airports are Ithaca (ITH) and Elmira Corning (ELM).
We recommend the Super 8 Motel in Ithaca (607) 273-8088 or the Knights Inn in Horseheads (855) 516-1090 if you are flying into Elmira or looking for a cheaper option. Both are about a 30 minute drive from the school.
There are a number of closer small motels (15 minutes drive) in the Watkins Glen area, but these can be quite expensive due to tourism in the region.
If you have any questions please write me at email@example.com
I look forward to meeting you this year!
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