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How and why to make a beet root smoothie

Note: In 2021 I’ll publish one blog post per week. Here’s entry 14 of 52.

The image shows a metal cup containing a beet root smoothie (which is dark purple). The metal cup is standing on a countertop.
My beet root smoothie!

Okay, there are many ways to make a beet root smoothie. But here’s how to make mine. For the past two and a half months, I’ve blended one of these just about every single day. And why, you ask?

I like beet root smoothies because of the multiple health benefits not typically provided by other foods. Beet root is a favorite ingredient of vegan athletes, including but not limited to vegan bodybuilders. It contains nitrate, which dilates blood vessels, improving athletic performance. It also contains boron, which increases testosterone. It helps with estrogen regulation as well. Then, the vegetable enhances reaction time, balance, and cognitive performance, apparently by improving blood flow to brain areas related to executive function. Beets even help with neuroplasticity for changing brains in adults. A 16-video series by nutritionist Michael Greger (who unfortunately endorses gluten) looks at conventional science studies showing various benefits of regular beet root consumption. I’ll embed immediately below two of his short beet root videos that I find most interesting:

You might ask, what’s the difference between beets, beet roots, and beet root powder. A beet plant has an aboveground leafy portion that’s edible and can be prepared like kale. But the beet root is the plant’s underground taproot. Beet root powder is made from grinding up, dehydrating, and/or otherwise preparing this taproot.

Below, the recipe for my beet root smoothie; after that, walking through the process step by step. The ingredients can get expensive. One trick is to call or email companies and ask about sales, discounts, etc. Sometimes you can get really lucky!

For one person and a 2 cup / 500 mL smoothie, put these into a blender:

1 cup almond milk
About 8 ice cubes
About 8 raspberries
4 scoops of beet root powder (about 20g or the equivalent of two beets)
1/2 teaspoon of yacon syrup (about 2.5 mL)
1 tablespoon of maqui powder (about 15 mL)
1 tablespoon of almond butter
A little less than 1 scoop (i.e., about 20g) of your fave vegan protein powder

Blend it all up and drink

Now let’s go step by step, commenting on the different ingredients. It’s important to get strong and healthy to live an empowered life… if you eat like Donald Trump, you’re going to act more like Donald Trump: you are what you eat. In an academia/intelligentsia world that tunnel-visions on abstract concepts created by unhappy philosophers, it can be a shock to realize that eating different foods actually yields different beliefs. Imagine using nutrition to alter your hormones, and you can see how eating differently might powerfully change what you’re telling yourself is or isn’t the case. Syllogisms, sadly, don’t generally include recipes. (That’s somewhat a joke.)

The photo shows a Vitamix blender atop my kitchen counter. In the background are various kitchen items, such as colanders and bags of quinoa.
My kitchen

Step one, start with a blender. Pictured left is my muscular Vitamix. It’s a Professional 750 model. I got this particular model because unlike other Vitamix models, it doesn’t have the bells and whistles crap (like Bluetooth) seemingly affixed to every commodity nowadays to make it a “smart” EMF-generating member of the Internet of Things/Shit. As I recall, the 750 comes with a 20-ounce container, but you can also optionally add the 32-ounce one pictured here. The bigger size works much better since it gives the container a lot more breathing room for ingredients, even if you’re just a single person making a meal by himself. But, you don’t have to go with the spear-famed Vitamix company necessarily. Cheaper blenders may get the job done also.

It's just a photo of a white and green container of Califia almond milk.
I love this stuff

Step two. Get thee some almond milk. I really like the Califia brand. It doesn’t have carrageenan (a kind of binding element that isn’t helpful nutritionally), but isn’t as odd-tasting as the Malk brand (which has just three ingredients: water, almonds, and salt). Make sure to get the unsweetened variety of almond milk, since as the book The Case Against Sugar by Gary Taubes explains, there’s no good reason to add sugar to everything, not just in terms of long-term adverse consequences, but even in terms of your day-to-day life, such as your sleep and your mood.

Step three. Fill up the blender container (most have measurement amounts marked on the sides) with one cup of almond milk. Then throw in approximately eight ice cubes from the freezer, if you have one. If you don’t, go get some ice from Wim Hof.

This is a photo looking down into a blender container from above. In the blender container is almond milk and ice, as per the recipe.
Peering down into icy almond milk

Step four. Now it’s time to add the beet root powder. First, let me say, some people find food powders irritating to their GI systems. Others, including me, get along fine, or seemingly fine, with food powders. I asked my awesome general practitioner for her thoughts. She said that exceptions aside (such as people really affected negatively by powders), powders are definitely good enough for the busy person, though technically using raw whole foods is always better. Her take accorded with my thoughts. As for choice of beet root powder, the more common ones sourced from China are generally a less vivid color and do not taste as intense. I really like the Koyah brand from the U.S., which you can see in the photos is a deeper and more vivid purple. The Koyah taste is much more intense than the China flavors, so it might take a few smoothies to grow on you (don’t give up quickly if at first you don’t like something!). Beet root powder can be a little challenging to find, so try health food stores, grocery co-ops, etc., or order off the Internet. The “tubs” (as the small cylindrical containers of beet root powder are typically called) come with a scoop inside. Occasionally the scoop will get buried in the powder, meaning you have to dig around for it. Four scoops is what my recipe calls for. Usually, the scoops are about the same size, regardless of brand. Below, an image of an open beet root powder tub that’s sourced from China, so not Koyah.

The photo shows a succulent plant in a container, and then an open beet root powder tub atop an Ursula K. Le Guin paperback novel
Not Koyah. Note lack of vivid purple relative to next image
Another photo of a succulent plant, a paperback novel by Ursula K. Le Guin, and a Koyah tub of beet root powder open for inspection from above
Now this is Koyah. Much more vivid purple than China-sourced tubs
Like the caption says.
Koyah beet root powder, next to my succulents and above a Le Guin novel
Like the caption says
Blender with almond milk, ice, & Koyah beet root powder
The photo shows the smoothie in progress. The photo shows my hand dumping a bowl of eight raspberries into the blender container.
In you go, raspberries

Step five. Add eight raspberries. Nothing particularly complicated here. I don’t know much about raspberries’ nutritional status. They just go well with the taste and color of the rest of the smoothie. I will say that as a fruit, raspberries add (natural) sugar, so it’s usually best to have the smoothie earlier in the day, far away from time to go to bed. That’s because sugar winds up adults just like it does kids. Adults just so often think they’re too special to be affected by mere food, what with all the important paperwork they’re filling out each day or whatever, checking those endless Microsoft Teams notifications from co-workers and whatnot.

The photo shows a bottle of yacon syrup and, in a white pot, a snake plant
Yacon syrup with my snake plant named Philosophy

Step six. Add 1/2 teaspoon (about 2.5 mL) of yacon syrup. Yacon syrup is a sweetener — you can use it where you might have used honey or maple syrup — that’s low on the glycemic index (a ranking of how various foods affect blood sugar, which impacts mood and affects falling asleep, sleep quality, and energy levels in general). For me, yacon syrup was really hard to find. In fact, I couldn’t find it anywhere in Seattle, and that’s after trying a handful of grocery and health food stores. Nobody had even heard of it. I had to order it online.

The photo shows my hand pouring, from a filled teaspon, yacon syrup into the blender container
Adding yacon syrup to smoothie

Step seven. Add one tablespoon (about 15 mL) of maqui powder to the smoothie. Yes, that’s maqui powder, not maca powder nor maca root powder. Like yacon syrup, nobody I asked had ever heard of maqui powder, and I couldn’t find it in any health or grocery stores in Seattle. Not even the (excellent) World’s Healthiest Foods website discusses maqui. I had to order it online. Maqui powder is from the maqui berry, a purple-black medicinal fruit that grows in Chile and Argentina. It’s sometimes called a wineberry. I don’t know as much about maqui as I should. Apparently, among other benefits, the wineberry is very high in antioxidants.

The photo shows a bag of maqui powder standing next to, in a white pot, my snake plant named Philosophy
Maqui powder hanging out with Philosophy

If you have only one tablespoon measurer like I have, then after using it to portion out your maqui powder, be sure to wash it before employing it to scoop out a tablespoon of almond butter in the next step.

The photo shows the smoothie in progress. At the open top of the container, a tablespoon packed with maqui powder is poised to dump it in.
Pouring maqui powder into smoothie

Step eight. The next item to add is a tablespoon of almond butter. Most USians are very familiar with peanut butter. Sometimes peanut butter is sold in plastic jars with various crap ingredients added. It’s much healthier to purchase nut butters raw from the bulk section of a good grocery store. You pull the lever of the machine that grinds up the nuts, turning them into the butter. And you catch the descending butter in a plastic tub (provided by the store) and take that tub home, sometimes taping it shut (or the cashiers will tape it) to prevent the tub from spilling during the trip. All else being equal, almond butter is a pretty healthy snack, in the raw form, not the plastic jars. You can store the raw nut butter in your refrigerator for quite some time. I really like almond butter, shown in the photo below.

The photo shows, on a countertop, a tub of almond butter. In the background are the blender, red potatoes, and garnet yams.
Measuring out a tablespoon of almond butter

Dump the tablespoon of almond butter (perhaps using your finger to unglamorously extract it from the tablespoon) into the blender. We’re almost finished!

The photo shows a close-up of almond butter exiting a tablespoon and entering a blender container.
Smoothie-in-progress, meet almond butter
The photo shows a scoop of pea protein powder being poured into the blender container.
Pouring in pea protein powder to GET STRONG RAWR!

Step nine. The last item to add to the blender is vegan protein powder — whichever kind is your favorite. I like pea protein. (As the T-shirt says, Keep calm: plants have protein.) The Orgain brand suits me fine. Make sure to get whatever the vanilla or “plain” flavor is; it’s easy to overlook the tiny flavor marking and accidentally grab the chocolate variety off the shelf. Most big ol’ tubs of protein powder have a scoop included, and as with the (smaller) beet root powder tubs, sometimes the scoop sinks to the bottom and you have to dig it out. Scoops for different brands of protein powder are roughly the same size, usually. I find a little less than one full scoop works well for this smoothie. Measure the protein powder out and dump it in, perhaps while thinking funny thoughts about Arnold Schwarzenegger or Popeye.

The photo shows a close-up of the Vitamix Professional 750 area of dials and switches.
Set phaser to snowflake

Step ten. Be sure to fasten the lid solidly into the container’s top, then blend. For the Vitamix Professional 750, power it up (the switch is to the side of the machine) and next, set the dial to the snowflake-lookin’ icon. That’s the best pre-programmed setting for making an icy smoothie. After finishing, don’t forget to power off the Vitamix.

The photo shows the blender with the lid atop the container. It is blending the completed smoothie, which is a very purple-dark color.
Smoothie gettin’ turnt

Mission complete. That’s basically everything. When pouring the smoothie out of the container into your glass, be sure not to make a mess, because this stuff (like turmeric) can create some difficult-to-remove stains. It’s best to ASAP throw the blender, lid, tablespoon, 1/2 teaspoon, and anything else into the dishwasher (if you have one), drink the smoothie up, and then add the smoothie glass to the dishwasher and start that thing so you can easily make another smoothie the following day. Like I said, I’ve been drinking these for 2.5 months now, and I’m still really enjoying them and looking forward to my beet root smoothie each morning (and even while lying in bed the night before). Soon I’ll get my testosterone levels checked, because I’m curious if regular beet root consumption has upped my testosterone. Of course, I won’t much be able to disentangle the effect of beet root consumption from the effect of my increased regular exercise (which now also includes core strengthening and other physical therapy), but the testosterone levels will be extremely interesting to look at nonetheless.

Don’t wait too long after pouring the smoothie out of the blender to drink it. If you wait a long time, the smoothie will sort of clot and taste not as good. And again, the taste is pretty strong (especially if you use the Koyah brand I recommend), so keep trying it daily for about a week until the taste grows on you. I hope someone out there enjoys this smoothie!

The image shows a completed beet root smoothie in a metal cup atop a wooden dresser.
The prize at the end

Creative Commons License

This blog post, How and why to make a beet root smoothie, by Douglas Lucas, is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License (human-readable summary of license). The license is based on a work at this URL: https://douglaslucas.com/blog/2021/04/10/how-why-beet-root-smoothie. You can view the full license (the legal code aka the legalese) here. For learning more about Creative Commons, I suggest this article and the Creative Commons Frequently Asked Questions. Seeking permissions beyond the scope of this license, or want to correspond with me about this post one on one? Please email me: dal@riseup.net.

How to make this amazing (but so far nameless) salad bowl, for great justice

Note 1: In 2020, I’m writing 52 blog posts, one per week, to be self-published every Monday. The first, today’s, is a day late, but you get the idea. :)

Note 2: Until now, I haven’t experimented with this new WordPress “Bebo” version and its Gutenberg block-editor, so there may be formatting / appearance / ux issues at the start of this 2020 series. Please bear with. :)

Note 3: I don’t receive any compensation whatsoever from the ingredients peeps or from the restaurants, stores, etc. that I’m linking. They’re here as examples, and I use all of them myself and recommend them except where otherwise specified.

Good news is everywhere. The anarchist daughter of the GOP’s gerrymandering mastermind just dumped all his maps and files online for public use (Vice, NPR, tweet and tweet by her). Correctly losing trust in sociopathic institutions and replacing it with trust in each other as a result of such inspirational stories, more and more folks involved in the peer support movement or on their own are refusing (conventional) psychiatry, slowly and successfully withdrawing off psychotropic pills after decades of Big Pharma occupation, then telling everyone about it, including last week in the Washington Post. There are even opportunities for celebrating and bonding in these new freedoms: after prison time in Russia a few years back for anti-Putin protest, Moscow-based anarchists Pussy Riot recently released their awesome new song “Hangerz” and announced dates for their first US & Canada tour, in March April May, benefiting Planned Parenthood. Especially with the Internet connecting individuals worldwide like never before, it feels as if there’s never been a better time to create networks and supports for prosocial, expansive lives.

Bad news is everywhere. In the words of multiple Holocaust and/or Auschwitz survivors in 2019 (Rene Lichtman, Ruth Bloch, Bernard Marks), ICE is equivalent to the Gestapo, their current ‘detention centers’ are really concentration camps where genocidaires crush minorities, and those at risk should leave the United States or stay to die. Exiting might not be so easy, however, as an example of the challenge from the past weekend shows: according to the New York Times and the Los Angeles Times, more than sixty US residents, many of them US citizens, attempting to return home from foreign travel (a portion of them after attending a pop concert in British Columbia), were, while entering Washington state, interrogated for hours and hours by border patrol regarding their political views and loyalties; some were denied entry, and one activist says a migra source explains that this is a countrywide directive from above. Though exploring outside The Wall remains absolutely advisable for US residents, the threats are truly global, as a firsthand account Friday from Australia’s fire apocalypse indicates as one example of zillions, reporting that in Sydney and Canberra and elsewhere, people are dead, homeless, burned, frightened, suffocated with smoke, and sleeping in gas masks as their prime minister who’s fighting to criminalize protest against climate change vacations in Hawaii and scientists warn the disaster marks an irreversible tipping point. Finally, Iran just launched ballistic missiles at US forces in Iraq, and in response the bulbous TrumPharma monster (see below), aka the Cheeto in Chief, is bragging about having “the most powerful and well equipped military anywhere in the world,” which like Obomber’s “finest fighting force in the history of the world,” is far beyond idiotic, especially since the US doesn’t control ‘its’ military or spy agencies anyway (private corporations do). From all those loser presidents there are no plans for peace ever, disarmament is an unheard term, and especially with the Internet increasingly clutched by corporations that silo users and capture control redirect and sell their lives like never before, many ‘adults’ seem to feel there’s never been a better time to hide under the bed, escape into corporate TV cartoons and scrolling, and slowly or quickly fade away as ex-humans.

Don’t you want to join Team Good News instead of Team Bad News? Upgrading your life, even to the degree of migrating to another country to avoid let’s say lockups and more tactically defeat them from afar, is not “unrealistic” or “you care too much,” but it is a major challenge, and cooking is a great way to begin replacing weakness with the strength required. Based on conversations and my own experience, those only partially stuck in the mindtrap of conformist, complicit lesser evilism often feel that practical routes to a fully authentic, stick-up-for-yourself-and-others life are nonexistent or nearly so, and thus the only choice is to remain in the comfort zone inert, blah blah blah. Thus, folks probably need straightforward suggestions for goals and the steps to achieve them, plus encouragement to figure out their own goals and steps autonomously.

Here’s a good-news goal for upgrading your life: make and eat this vegan, glutenfree salad bowl of mine by following the instructions in this post. Sounds simple and almost a Rembrandt comic book error: too much effort spent on a subpar theme. But, to take a single example discussed and hyperlinked below, the CDC thinks close to half of US adults alive today will at some point in their lives develop type 2 diabetes, so it’s the standard US diet that’s the real subpar error. Eating trash (not the good dumpster-dived kind!) day in and day out is far more culpable in our failure to address injustices than many of us like to admit.

This post is a guide to a kickass vegan/glutenfree salad bowl you can make regularly, quickly, and easily clean up, for an over 9000 power level. As English speakers have said for almost two centuries, you are what you eat. I find when I apply consistent discipline to diet and exercise and gratitude journaling, a lot of ‘mental problems’ thrown on me by The System simply evaporate.

Look at it this way. Here’s a picture of the amazing (but so far nameless) salad bowl. If you’re eating this and similar every damn day, rather than alcohol sugar caffeine nicotine gluten dairy carcasses etc, you’re obviously well on your way toward firing on all cylinders:

This, my salad bowl, is the objective

Versus if you’re eating like this waste of space, this TrumPharma thing pictured here last January offering White House guests McDonald’s and Burger King, pretty soon you’ll be swarming with invading thoughts telling you you’re no good, life is all about predators and prey, might as well win the victory over yourself and love the war of all against all, can’t beat ’em join ’em, that kind of crap:

Eat like Trump, die by Trump

A quick note regading upgrading your diet: if you’re now eating trash — alcohol sugar caffeine nicotine gluten dairy carcasses — and you tweak it in just one way for just one week — alcohol sugar caffeine nicotine gluten dairy carcasses — and don’t see much improvement, please know that firing on all cylinders really requires a whole bunch of bugfixes over a great deal of time; realize developing healthy strength isn’t a ten-second thing but a lifelong journey.

For the Jedi it is time to eat as well

While Star Trek surely outmatches Star Wars, the endearing movie line quoted above from Yoyo (or Yoda or whatever) shows that the supposedly mundane matters more than we often give it credit for. Allegedly inspirational youtube videos featuring bodybuilders grunting, retired professional assassins screaming at troubled audiences about making their beds, and embarrassing synthesized symphonies shaking your speakers frame becoming healthy and strong as a miserable toilsome struggle of straining and ex nihilio willpower, rather than as what would be accurate: a daily, almost pastoral problem of diligently reading up to select suitable dressings, remembering the courage to value going to the grocery store/market over the muddled angst regarding the frenemy crush who rarely texts first, and simply getting organized and planning ahead, not to join the grandiose lemmings at some lesser evilism corporate shoutfest, but to instantiate your real authentic values, one step at a time. In short, keep your (not their) objectives in front and take care of the necessary little things to accomplish them, exhilirating piece by exhilirating piece.

One of the tiny tasks for establishing the capability to make this salad regularly was finding bowls to actually put the salad in. I found these gray concave half-spheres with lids at Tarjay for cheap. They hold about eight imperial cups (roughly 2.3 liters), if you don’t go above the rim with overflowing kale or other nutrition-packed ingredients. They are the perfect size for a giant salad bowl giving you genuine, not grandiose fantasy, health and strength.

Unfortunately, the bowls strike me as rather suspect. Probably they’re bad for the environment and health, just on the general premise that if some commodity seems too good to be true, it likely is. What are these rubbery-ish bowls made out of, anyway? If you understand with specificity why these bowls are problematic, please explain in the comments. I will say these bowls are easy to clean, quite convenient, and their noncolor helps keep the visual focus on the food. So yeah, have some bowls…no not the Black Sabbath kind, not like that, I mean food bowls to put salad in:

Suspect but convenient bowls from Tarjay, plural

Suspect but convenient bowl from Tarjay, singular

My salad bowl is based on the Bliss Bowl from Seattle’s excellent Chaco Canyon Cafe. Sadly, this new year, they just stopped making and selling their Bliss Bowl, and possibly their orange turmeric dressing that goes with it, but thankfully we have my and soon your versions. Mine uses all the same ingredients as theirs, except I replace their brown rice ingredient with the healthier, less carb-y and more protein-y quinoa, which I cook in coconut milk with the super-beneficial spice turmeric added (and celtic salt). Oh, and unlike me, Chaco Canyon Cafe knows how to present a visually stunning arrangement of their ingredients. How can the following not look empowering?

Bliss Bowl from Chaco Canyon Cafe

Another shot of the Bliss Bowl from Chaco Canyon Cafe

Here are the nine ingredients to give yourself every advantage possible. Kale, spinach, red cabbage, cucumber, avocado, sesame seeds, dressing, edamame, and either brown rice (in Chaco Canyon Cafe’s Bliss Bowl) or quinoa cooked in coconut milk with turmeric spice added (in my version). Those links are to individual ingredient pages on the fantastic, you-need-it-now website The World’s Healthiest Foods, run by a not-for-profit foundation and George Mateljan. Not only does The World’s Healthiest Foods disseminate quality knowledge on the nutritional benefits of each ingredient, but the webpages advise how to select those ingredients at the grocery store/market, how to store them (refrigerator? countertop?), how to prepare them, recipes, nutritional data, basically everything you need to know. All the webpages list at the bottom references including peer-reviewed scientific studies. (Science! — for those too stuck on those faraway journals and just now learning that peer review is, lol, ghostwritten by contractors, that even the editor in chief of The Lancet worries half of scientific literature is simply false, and that instead of dismissing your and your loved ones’ lives as mere anecdotal evidence, it’s actually great to undo problematic filters and understand your own experience and that of those around you as worthy sources of knowledge.)

Now the rad dressing. Previously I bought the orange turmeric dressing weekly from Chaco Canyon Cafe, but it seems they’ve stopped making it. The ingredients in their orange turmeric dressing were: extra virgin olive oil, safflower oil, orange juice, garlic, turmeric, apple cider vinegar, sesame seeds, salt, mustard powder, agave syrup, and sesame oil. I don’t know the proportions of those ingredients or anything else about their preparation of their dressing. I’ve switched to Lemon Turmeric Vinaigrette & Marinade with Avocado Oil, available at Seattle’s PCC and made by the goofily named Primal Kitchen. Both contain(ed) turmeric and work well with this salad bowl, fuck yeah. Someday I’ll make my own dressing and post here to tell you about it.

Orange turmeric dressing from Chaco Canyon Cafe, nevermore?

PRIMAL SCREAM DRESSING

Let’s get into this

Each salad bowl serves one really hungry person. It’s a good meal to eat early in the day, and then you can go without eating much the rest of the day besides little things like an orange, a bunch of pumpkin seeds, maybe a small dish of lentils and veggies, etc.

When making this salad, in the interest of saving time, begin by initiating the prep for the two ingredients that take the longest: the edamame and the quinoa. Throw a saucepan on the stovetop and heat enough water in it to cover eight ounces of shelled edamame that you can pour out of a frozen bag into the saucepan once the water is at a roiling boil. You’ll then turn down the boil to a simmer and keep the heating edamame in there for, oh I don’t know, five or ten minutes or something, turning the temperature up a bit as necessary. The linked edamame is non-gmo soy. Probably not the best food in the world, but not bad at all either as far as I know, and an easy way to put a bunch of good protein into the salad bowl. For the quinoa, similarly throw another saucepan on the stovetop, and fill it with the appropriate amount of coconut milk. 3/4 cup of dry uncooked quinoa, a good amount for one of these salad bowls, needs a little more than twice that amount of coconut milk, say 1.75 or just under 2 cups. You want to bring this coconut milk in the heating saucepan to a roiling boil, then turn down the temperature so it’s simmering rather than making weird boiling evaporating coconut milk. The coconut milk will supply some cream-like taste and, unlike water, some protein. Pour the dry uncooked quinoa in, as well as some celtic salt (more trace minerals than regular salt) and a ton of turmeric spice. Stir, and keep stirring as you work on the other ingredients (below). Adjust temperature as necessary. Quinoa is challenging to make correctly; it takes practice; it requires the right temperature and proportions to get as much fluff/volume as possible without burning or otherwise messing up stuffz. All the turmeric-y, celtic salt-y coconut milk will eventually absorb into the quinoa, or otherwise vanish, leaving you with a basically liquidless saucepan full of yummy fluffy warm quinoa. The chief point of quinoa (pronounced KEEN-wah), a very high quality grain-like seed, is that it’s super high in protein (among other nutrients). Keep calm, plants have protein.

Heating up frozen, shelled edamame

Turmeric-y quinoa heating and fluffing up in coconut milk

Turmeric, a colorful yellow spice used for centuries in Ayurvedic medicine and others, will make you STRONG if you consume it daily, enabling you to defeat enemies within and without. Although the nutritionist Dr. Michael Greger is a pro-gluten guy, whereas for me gluten (including the vegan staple seitan) causes GI problems (and the sources I trust say gluten causes problems for pretty much everybody, just in varying degrees), Greger’s videos/transcripts at NutritionFacts.org on turmeric have plenty of Science!-compliant information about the benefits of the spice. Greger recommends daily consumption, as do other experts. Turmeric improves exercise performance, seems promising for fighting Alzheimer’s and risk of Alzheimer’s, aids with anxiety and depression, and provides many more boons that really all you have to do to comprehend is read and experiment and turn off the blaring alarm bells we all (ok, almost all of us) seemingly have programmed in by TrumPharma-style propaganda insisting food is irrelevant, futility is maturity, curl up and die. Don’t listen to that nonsense, move forward with gobbling turmeric daily, and since it has doubled as a dye for centuries, if you get it everywhere like accident-prone me, try baking soda to remove the stains.

Next, with your ever mightier hands, seize the spinach and kale and tear off little pieces of each glorious green leafy vegetable. Then tear those little pieces into even littler pieces, because that’s quite like chewing your food before even putting it in your mouth. Hurried, we tend not to chew enough, which stresses our digestion as this great Seattle webpage on stress and nutrition explains. Put the tiny pieces of spinach and kale into the bowls. When I took the pictures included throughout this post, I was not yet hip to the idea of tearing ingredients into super small pieces, so my images here don’t reflect that kickass strategy…next time!

Spinach and kale are some of the most empowering vegetables you can eat. As the World’s Healthiest Foods website explains (see links above), both are very anti-inflammatory, and of all plant sources, kale is the firstmost, and spinach the secondmost, rich in the nutrient lutein, which protects eye health, a concern for computer types staring at glowing screens for epic stretches. [Note added 3 February 2020: a Seattle-based optometrist told me last month that lutein does not help with screen-induced vision problems, but that it does help with macular degeneration. I’ve no idea what is true in this regard, and the truth might be complicated, but I thought I’d make a note here. You should still get enough lutein!] Eating green leafy vegetables, i.e. kale and spinach, slows cognitive decline and is linked to sharper memory. And holy shit, according to the CDC in 2014, close to half of today’s adults in the United States will eventually develop type 2 diabetes; but, a systematic review and meta-analysis from 2010 suggests “increasing daily intake of green leafy vegetables could significantly reduce the risk of type 2 diabetes.” Do you want be conquered, sublated into Team Bad News, victimized by TrumPharma ideology, stuck staring at the wall and mumbling Guess that was my life, or do you want to resist exuberantly by equipping yourself with kale and spinach? Eat kale and spinach, and you’ll turn into a rocket like Popeye. Boom.

Tell ’em, Popeye

Spinach, meet bowl

Spinach and bowl, meet kale

Moving right along, we have hulled sesame seeds. Often these can be easily purchased in bulk, poured from the bin into a cute container you can keep in the fridge for several weeks at least, before they start smelling rancid and need to be tossed. Sesame seeds provide iron, zinc, magnesium, calcium, and other needed nutrients, which human bodies are often depleted of and begging for, in little convenient seeds you can spread atop meals fast, no sweat. I want to tell you more about sesame seeds, but though it’s rainy and dark and cold here, I gotta get to the gym, not to brag but, if you need it, if you’re bleary-eyed on the couch watching forgettable Family Guy-type animated cartoons screech at you with piercing volume, to impart to you that it’s so thrilling, and endows you with such confidence and productivity, to actually build health and strength by doing fun stuff like going to the gym and eating this salad. Beating yourself up or briefly soaring in your skull using scam inspirational videos ain’t gonna help; pursue the little practical details one step at a time — maybe you need to find that old, unused pair of running shoes in the closet? That could be it for today. Accomplish that, then more tomorrow.

Sesame seeds from PCC

Sesame seeds snowing on kale and spinach

Time to rock and roll — no more pathetic Domino’s, engage the red cabbage and cucumber. Of all types of cabbage, World’s Healthiest Foods (see link above) recommends red cabbage (sometimes appearing purple in color) as the most nutritious. In the grocery store’s produce section, it’s a big sphere, purple-ish in my local place, hard and solid, doubles as a projectile weapon to hurl at opponents. Upping intake of red cabbage improves blood levels of beta-carotene, lutein, and total blood antioxidant capacity, while decreasing total cholesterol, total LDL cholesterol, and total oxidized LDL. Red cabbage’s anthocyanins make the vegetable a standout anti-inflammatory food. Domino’s doesn’t do any of that. Prepping the red cabbage is straightforward. Cut the head in half, and then just tear pieces off the halves with your badass bare hands (not so much the outermost layer, which can be inferior and touched by random environmental dirt grime etc). Smaller and smaller pieces, and then put the pieces in the bowl. And, cucumber. Scientific studies suggest cucumber is anti-diabetes food, according to the World’s Healthiest Website, which you totally would enjoy reading and reading and reading. Wash the cucumber off, put it on your cutting board, slice it up and put the slices in the bowl. You want to be on Team Bad News with the TrumPharma thing? Eat McDonald’s Quarter Pounders. Else, eat cucumber. Simple as that. You are what you eat.

Adding in red cabbage (added more later)

Get in there, cucumber

The above ingredients and the following one, avocado, you can add to the bowl in pretty much any order, but don’t forget to keep an eye on the edamame and quinoa on the stovetop burners. I don’t yet have proportions figured out for the kale, spinach, red cabbage, cucumber, sesame seeds, and dressing. Just put a bunch of each in to fill the bowl, gauging by what seems right. Eventually I’ll figure out nutritional information for the entire salad bowl, such as total number of calories and carbs, macronutrient ratios, etc.

My friend the avocado. You want to put a whole avocado in the salad bowl. And you might consider eating a whole avocado a day. They bring the cardiovascular, anti-inflammatory, phytonutrient, and other benefits. Plus they taste awesome. They’re messy as hell when I try to prep them, though. I attempt the “nick and peel” method, but I still get avocado all over my fingers and hands, and little flakes of avocado skin end up all over the floor and everywhere else. Here’s the nick and peel method, from the page on avocado from World’s Healthiest Foods (see link above), a method World’s Healthiest Foods gets from the California Avocado Commission:

Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Next, take each of the avocado halves and slice lengthwise to produce four avocado quarters. The use the California Avocado Commission’s “nick and peel” method to peel the avocado. Just take your thumb and index finger to grip an edge of the avocado skin and peel it away from the flesh, in exactly the same way that you would peel a banana.

Avocado added; blurry photo, dizzy with salubrius joy

Almost finished. Once Operation Quinoa has restored peace to the galaxy by allowing you to starve the TrumPharma types around the planet of their power, i.e., starve them of you, because you’re no longer getting drained by their vampirism and making them grow like giant bulbous monsters, but instead, you’re off doing cool things with all this sacred energy from this vegan, glutenfree, salad bowl — in other words, once the quinoa has finished cooking — scoop the quinoa out of the saucepan and onto some paper towels. Pat it dry with more paper towels. Dump it into the salad bowl. As for the edamame, which I don’t have any additional pictures of, once that’s finished, pour it out into a strainer sitting in the sink, shake the strainer to remove excess water, pat extra dry the strained edamame with paper towels, and then into the salad bowl it goes. Add dressing to taste. Stir the whole thing. Your mission is complete.

Who can disapprove of bold yellow quinoa?

My finished salad bowl from directly above, plus a gutter of kitchen tile on left

Now that you and I have made and chowed down on this amazing (but so far nameless) salad bowl, for great justice, we’re on Team Good News and ready to keep charging. I’m off the gym. One last thing. Since I can’t call my salad bowl a Bliss Bowl, as that’s Chaco Canyon Cafe’s version and not mine, I need some clever new name for my version. If — while you help me and others abolish states and corporations and more importantly replace them with prosocial structures — you come up with a name suggestion, please put it in the comments!

Creative Commons License

This blog post, How to make this amazing (but so far nameless) salad bowl, for great justice, by Douglas Lucas, is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License (human-readable summary of license). The license is based on a work at this URL: https://douglaslucas.com/blog/2020/01/07/how-to-make-this-amazing-but-so-far-nameless-salad-bowl-for-great-justice. You can view the full license (the legal code aka the legalese) here. For learning more about Creative Commons, I suggest this article and the Creative Commons Frequently Asked Questions. Seeking permissions beyond the scope of this license, or want to correspond with me about this post otherwise? Please email me: dal@riseup.net.

Intro to Ear Training, Fear Training, Ear Straining

Too many drastically overestimate their skill at discerning details of audio such as music. Listen to this basic A major guitar chord:

Can your ears “reach into” the chord and pick out all three notes? (Test yourself by singing or humming each one individually.) Or do you just hear the chord as a composite? It’s easier when someone plays the notes together and then separately, as above. If you want a real challenge, go mash down a bunch of random piano keys (a “tone cluster”); then, without releasing the keys, try to sing or hum each note separately.

Do you hear a few huge, blocky piano chords, or do you hear hundreds of individual notes also? Serious music students have a hard time distinguishing all the different notes, too, so much so that they sometimes refer to ear-training courses as “fear-training” or “ear-straining.”

My understanding — and this might be wrong — is that, with chords, the mind (on some level at least) hears both composite sounds and individual tones at once, always. So maybe in your subconscious you’re hearing it all. I’m still leaving out overtones and features such as vibrato.

This is my brain. Not joking; the MRI people copied me a DVD.

I’m also unsure of whether the conscious mind, hearing chordal music, rapidly switches its focus from one individual note to another (and the composite waveform) or if it’s truly capable of hearing multiple tracks at once. (If I had to guess, I don’t think the conscious mind attends to much of anything with perfect simultaneity, when you drill down to individual instants, simply due to latency limitations of the physical nervous system.) For whatever it’s worth, computers can only complete one task at a time — they just switch between them so quickly we imagine they’re “multi-tasking.”

Even when people don’t have good ears for music (by which I don’t mean they’re literally tone-deaf, just that they aren’t highly skilled at perceiving details of audio), we typically say they can identify for themselves whether a piece of music is “good” or not. Of course it’s really their subjective experience of the music that they’re labeling as good or bad.

We don’t extend the same leeway to people evaluating visual art, however. We don’t expect someone with bad vision (and no corrective lenses) to make astute judgments about a painting they can’t see well. (A good way to train the eyes, by the way, is field-guiding.)

Who?

Why the double standard? I think because most of us are more familiar with sight; most of us live our entire lives without wondering about our ability to discern pitches in the audio we take in.

Once, a long time ago, my friend Bryan told me he only heard heavy metal as a kind of static-y noise. He couldn’t identify its pitches; later, after repeated listening, he could hear them. Try it yourself: here’s an instrumental Metallica song, Orion, as originally recorded. Skip ahead to :56 if you want to cut to the chase and get past the quiet intro.

Do you hear the bass guitar and the multiple notes of the multiple guitars? Or is it just one moving block of sound with drums banging away? People do in fact hear it quite differently. Now try the same (well, practically the same) music played on piano (by the fantastic Vika Yermolyeva). Generally people hear pianos more clearly than other instruments.

I think current research says babies are pretty much always born with perfect pitch, also known as absolute pitch — the ability to distinguish and name notes. To someone with perfect pitch (who has also learned the Western musical alphabet), a guitar string vibrating at 440 hertz produces an A, not just a sound. (Perfect pitch doesn’t mean singing in tune; it might help someone sing in tune, but perfect pitch is a perceptual skill, not a skill involving the voice box, diaphragm, tongue, etc.) Growing up, children aren’t taught to associate the notes they hear with a musical alphabet, and so their perfect pitch fades away. Some adults can indeed learn it, though.

Basic ear-training makes music more enjoyable even for non-musicians. Now, go smush down some piano keys.

Creative Commons LicenseIntro to Ear Training, Fear Training, Ear Straining by Douglas Lucas is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. Based on a work at www.douglaslucas.com. Permissions beyond the scope of this license may be available at www.douglaslucas.com.

What Neil Armstrong Really Said

July 20th, 2009 marks the 40th anniversary of the day when the only life we so far know to exist, having left its home planet and having focused for a moment into the form of a human being named Neil Armstrong, first strode across the soil of another celestial body. When life stepped off the ladder of the frail little Apollo 11 spacecraft called the Eagle and onto the surface of the Earth’s Moon. The 55-second video clip embedded below replays Armstrong’s first step and first lunar words as at least 600 million people on Earth experienced them televised live in 1969.

If you’ve been frantically calculating the angular momentum and the who’s torquing whom of current-events soundbyte spin — take a break. You can return to the various expectorations about the empathy of a “wise Latina” later, you can compare her empathy to the peculiar sentiments of Joe the Plumber later. But right now — do yourself a favor. Quest for no-spun reality by decoding a message which instead points toward the widest horizon, where empathy springs not just from considering gender and race, but from reverencing all life, reverencing all the universe.

Hubble Deep Field: Wherein magnification of just 0000000.7th of the sky above you reveals 10,000 galaxies, 123 quintillion stars

What was the message Neil Armstrong gave the universe after he stepped onto the Moon? We, including Armstrong, know what he intended: “That’s one small step for a man, one giant leap for mankind.” Pure poetry, composed workaday — in the biography First Man, Armstrong recounts the line’s invention to author James R. Hansen:

[W]hat can you say when you step off of something? Well, something about a step. [The line] just sort of evolved during the [roughly six-hour] period [after landing on the Moon] that I was doing the procedures of the practice takeoff [as if to return to the command module orbiting above] and the [Extra-vehicular Activity] prep and all the other activities that were on our flight schedule at that time. [… It] wasn’t much of a jump to say what you could compare [a step] with.

Wherein the 2009 Lunar Reconnaissance Orbiter has photographed the base of the Eagle spacecraft still sitting on the Moon (center of photograph, with horizontal shadow)

The morning after the moon landing, The New York Times reported Armstrong’s famous line as “That’s one small step for man, one giant leap for mankind.” According to the Times, then, and also according to many other ears, Armstrong left out the ‘a’ in ‘for a man.’ Which would render his line equivalent to “That’s one small step for mankind, one giant leap for mankind.” A frustrating contradiction. Armstrong might have thrown up his hands a few years ago when he told biographer Hansen:

For people who have listened to me for hours on the radio communication tapes, they know I left a lot of syllables out. It was not unusual for me to do that. I’m not particularly articulate. Perhaps [the ‘a’ in ‘for a man’] was a suppressed sound that didn’t get picked up by the voice mike. As I have listened to it, it doesn’t sound like there was time for the word to be there. On the other hand, I think that reasonable people will realize that I didn’t intentionally make an inane statement, and that certainly the ‘a’ was intended, because that’s the only way the statement makes any sense. So I would hope that history would grant me leeway for dropping the syllable and understand that it was certainly intended, even if it wasn’t said — although it actually might have been. [… Historians] can put it in parentheses.

Today you get all kinds nudging you with their elbows and half-whispering, “Do you know what Neil Armstrong really said?” A setup for their gloating found-feet-of-clay punch: “He flubbed his line!!! He really said — ” and on and on.

Pale Blue Dot: Wherein from a distance of 3.7 billion miles, sunlight scattered off the Voyager 1 probe puts the Earth and you into the universe

But in 2006, after his decoding of the Apollo 11 recording with GoldWave software, a computer programmer named Peter Shann Ford reignited the discussion over what Armstrong said. The Houston Chronicle reported that “According to Ford, Armstrong spoke, ‘One small step for a man …’ with the ‘a’ lasting a total of 35 milliseconds, 10 times too quickly to be heard.” One person who stepped into the debate was Wina Sturgeon, who in 1969 was married to Theodore Sturgeon, author of the glorious 1953 novel More Than Human, the underlooked 1986 novel Godbody, the 1953 short story collection E Pluribus Unicorn, and many other works. In 2007 Wina Sturgeon discussed her memory of Armstrong’s words for ABC 4:

Neil Armstrong’s alleged first words on the moon are now deciphered by modern technology as grammatically correct […] My husband was a science fiction writer. The moon landing was as important to him as [our unborn] child […] was to me; but then, in some mysterious way, the two became connected in my mind; the child that would come out of me and the astronauts that would come out of the ship and walk on the moon.

The movie 2001: Wherein we become More Than Human

The movie 2001: Wherein we become More Than Human

It ain’t over ’til it’s over, and not even then. Many questioned the accuracy of Ford’s discovery; Eric M. Jones, for one, in his formidable Apollo 11 Lunar Surface Journal for NASA, disagrees with Ford:

In 2006, with a great deal of attendant media attention, journalist/entrepreneur Peter Shann Ford claimed to have located the ‘a’ in the waveform of Neil’s transmission. Subsequently, more rigorous analyses of the transmission were undertaken by a number of people, including some with professional experience with audio waveforms and, most importantly, audio spectrograms. As of October 2006, none of these analyses support Ford’s conclusion.

My take? The embedded 7-second audio clip below plays my 88% slow-down of Neil Armstrong’s “for a man” phrase as well as the phrase spoken at regular speed. If you listen very closely — and listen to it loud — and listen again, maybe believing a little, you can hear Armstrong automatically transform, with his northwestern Ohio boy accent, “for a man” to “furuh man.”

If you must pat yourself on the back and straitjacket Apollo 11 into the context of jingoism and the Cold War and the military machine, go ahead; if you must quarrel about Armstrong saying ‘mankind’ and not ‘humankind’ or ‘life,’ go ahead; however accurate you might be, you are right now spinning away, too accelerated to pause for the perspective of the universe as braved in 1969. As you exit, let me send you with a note explaining that in less than a billion years, as the sun burns more and more fiercely, the Earth (unless we move it!) will be hotter than boiling water and will have no atmosphere; in 7.6 billion, the sun, by then a red giant, will swallow the Earth. Those of us who have taken the perspective of the universe care not just about the present but also about the farthest future. Where will life go?

Asking such a question, listening closely, we have herein slowed spin sufficiently to decode Armstrong’s message. We know Armstrong’s intention, at the very least. “That’s one small step for a man, one giant leap for mankind.”

What might it mean?

It’s not symptomatic of some ultimate white flight. I say Armstrong’s combination of the provincial and the cosmopolitan, the timely and the universal, points us toward the deepest empathy. Wherein we know ourselves, and without losing our individual identity — a northwestern Ohio accent or another accent adding to the great universal jam session — we blesh with the identities of others, especially those we dislike, working to understand, to reverence all things.

Just like these folk in Holland 1979, jamming out to the universe:

Blesh? The neologism comes from Theodore Sturgeon’s novel More Than Human. If you, like The New York Times, still need to ask if someone can “write about spaceships and monsters and alien civilizations and still be a great American writer?”, then pay especial attention.

Wherein you benefit immensely

Wherein you benefit immensely

To “blesh,” Sturgeon writes, means “everyone all together being something, even if they all did different things. […] Lone said maybe it was a mixture of ‘blending’ and ‘meshing,’ but I don’t think he believed that himself. It was a lot more than that.” As Crawdaddy! creator, rock journalist, science-fiction chronicler Paul Williams writes in his online essay Theodore Sturgeon, Storyteller:

Crosby, like most mid-Sixties’ rock musicians (and underground press editors, political activists, dope impresarios, etc.), was an avid reader of science fiction in general and Sturgeon in particular; and he realized early that the Byrds and other rock groups were living examples of Sturgeon’s idea that a group of humans could function as more than the sum of the individuals involved … not just more, but mystically more, so that the group took on its own personality and created things that none of its individual members could even have imagined. Chester Anderson wrote in the San Francisco Oracle in 1966, in a widely reprinted analysis of the new rock or “head” music, “Rock is evolving Sturgeonesque homo gestalt configurations…..” The Merry Pranksters were another example of the same phenomenon, as were all the nameless groups that came together to organize political or cultural events and then disbanded and vanished when the work was done.

[…] Sturgeon, in More than Human and throughout his work, is a moralist as well as a visionary. Not the kind of moralist who knows what’s right and what’s wrong and tells you in so many words, but the kind who is searching for the answers and shares his search with his readers. […] Sturgeon’s answer is awkward and incomplete, but, for our generation, much more appropriate than Nietzsche’s.

(Paul Williams now requires full-time medical care; his website asks for donations.)

And as to the “wise Latina”? For all the Congressional insistence that a judge not be “activist,” for all the expectorations asserting that “the” law must be mechanistically applied by “impartial” judges, Edward H. Levi makes clear in An Introduction to Legal Reasoning that legal reasoning is necessarily activist, and imperfect, which is why it works so well. What we want on the Supreme Court bench and elsewhere in the universe is the broadest, deepest empathy. Even the George W. Bush-appointed Justice Sam Alito said “in immigration and naturalization cases” he “can’t help but think” of his “own immigrant ancestors,” and he said “When I get a case about discrimination, I have to think about people in my own family who suffered discrimination because of their ethnic background or because of religion or because of gender. And I do take that into account.”

Good science fiction — or, given Apollo, science fact — sends out a message calling for empathy. Life moves forward toward the perspective of the universe. Signing off this message with a description of that perspective from More Than Human:

[This] ethos will give you a code for survival too. But it is a greater survival than your own, or my species, or yours. What it is really is a reverence for your sources and your posterity. It is a study of the main current which created you, and in which you will create still a greater thing when the time comes. […]

And when their morals no longer suit their species, you or another ethical being will create new ones that vault still farther up the main stream, reverencing you, reverencing those who bore you and the ones who bore them, back and back to the first wild creature who was different because his heart leapt when he saw a star.