Stoic Bodywork News Letter - July 2025:

Dear Honorable Fellows of the Human Genome,

Let us explore another previous life of mine. One far less serious than the last we delved into. A different adventure, but the same basic expose that steps outside of my bodywork experience. I spent a decent bit of my late teens and early twenties working in bars & restaurants. I worked in positions that gave me experience with short order, banquet and fine dining.

I’d not dare call myself a chef anymore, but I have held the Sous title in name only. Really did more of the head chef role because that individual would rather make sauces then do ordering, inventory and scheduling. Honestly, by title, I’m a banquet chef at best, but mostly kitchen manager fits the bill. Glorified babysitter and part time firefighter who occasionally made breakfast sandwiches and salads when the pantry chef called out at 5am.

I don’t miss it. Minus my time making pizzas, I made a decent bit of those at a local shop. I do on occasion think back on how fairly peaceful it was to just toss pies. Even when we were deep in the weeds.

That’s country club kitchen jargon referring to being so inundated with tickets (orders), that its like chopping away at the rough till you get the ball out.

Working in the kitchen at forementioned country club, I discovered one of my super powers. Turns out it is impossible for me to make a bad lasagna. I learned many other things as well but that might have been the most important.

Things I now know, thanks to my commercial culinary experiences, include; you float the arancini, you do not pour anything over top of it. If you hear someone say ‘behind’ or ‘hot coming down’ you stay put or avoid getting in the way. The big pizza peel always wins. 86ing means to remove from the menu, its an old glitch that use to happen in restaurant software. Knife skills are forever. Always remember the hydration station. Also, Tomatoes are not indigenous to Italy, and most cooking preparations in commercial kitchens are French, the ingredients are what differ.

Preparation of ingredients is what is indigenous to areas and cultures more so than the ingredients themselves. Putting them together to be served is often best done using the French brigade system. Mise en place—in its place— is the term we use to say everything is prepped and where it is suppose to be in a kitchen.

Before we get on to the research and recommendation sections full of tips and culinary tricks, I should mention that salt fat and acid do in fact combine to create tasty things. Fusion mixes the indigenous preparations of those flavors in a way that is non traditional to the region.

I’d also be remiss not to say that pie is superior to cake in every way. I understand if this keeps us from being friends. However, Carrot cake people are good people, and we’ll get along just fine.

On to the culinary conundrums I have to share with you. Also, the huge update about the podcast you can find in the end of the news section below.

Always remember my ad nauseum disclaimer: I am not a doctor, medical, legal or financial professional, and none of this is medical, financial, legal or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.

News:

• Our Instagram actually has stuff on it now. A follow is appreciated.

• Working on laser engraving chalk-boards for reusable coloring fun. (Yes I know my ideas are a bit all over the place, neurodivergence keeps things interesting in my world)

• Manuscript is proceeding a pace. Hope to be done by the end of July for first full round of editing and to contact test readers.

• THE PODCAST IS LIVE! - The first 3 episodes are available for you to listen to right now on our Substack, and all other other major platforms. You can search for Stoic Bodywork Podcast or use this RSS link. New episodes will be released bi-monthly on the 1st and 15th, make sure to subscribe so you don’t miss any. A huge thank you to Dr. Nicole for being brave enough to be my fist guest. Its a tough topic but our discussion on Cancer and her experience in Oncology is a super informative listen. As with any guest, I do a follow up the next episode to bring in my perspective on the topics discussed.

Current work / Research / Recommendations:

Food - The biggest design flaw in the human system.

We have to eat it all the time to survive and we’re addicted to it. Thus the never ending conflict of us versus food.

This by no means will be an exhaustive how to, meal plan, or even a diet guide. It is more an amalgamation of the important vocabulary I learned during my culinary and gastronomic career.

Instead of trying to teach you to balance your macros and micros I will just give you two questions to help you with your diet goals:

Are you eating for enjoyment? (or) Are you eating to be healthy?

For this guide, my experience would best serve teaching you about flavors and preparations so that you can approach meals and recipes differently. Instead of trying to find new ones every week this can help you look at the ones you like and change them into something different. Or just use up those left overs if we’re being real.

We’ll look at the 6 major categories your taste buds express to your brain as sperate flavor profiles. As well as the three sensory inputs that can change a dish.

This will allow you to add variety or modify on the fly as you become more acquainted with them. You’ll find things you or your family members like and don’t like. Allowing you to not just avoid a recipe because it has peppers in it, but replace or remove them with confidence. Like wise, you can change the preparation to fit your time or preferences. Prefer roasted veggies? Put the stir fry in the oven.

Once you understand flavor and preparations, putting it all together the way you want it will be easier. You can have an intention of certain flavor profiles and change any of the ingredients into a different meal. Here’s what that looks like:

Grill it, bake it, toss it in the Instant Pot, or let’s be real, grab a rotisserie on the way home. The point is: you’ve got cooked chicken in the fridge. Now what?

Here’s how to turn that one ingredient into multiple, totally different meals without starting from scratch or worrying about a recipe.

Mediterranean Salad - I want something light and fresh:
Chicken, feta, cherry tomatoes, chickpeas, kalamata olives, balsamic vinaigrette over greens.

Want to sweeten it up? Add grapes, a drizzle of honey, or sun-dried tomatoes for a Tuscan vibe. Want a bit of change? Use a different dressing, or no dressing at all. Humus and tzatziki can step in for dressing. So can guacamole, or perhaps all three.

Asian-Fusion Bowl - Feeling something filling and savory:
Skip the balsamic. Drizzle with a little EVOO, soy sauce (or tamari), and rice wine vinegar. Toss with cabbage, carrots, scallions, radish or whatever crunchy veg you have.

Feeling fancy? Stir fry everything then add the liquids to finish and put it over rice or noodles. Feeling lazy? Skip the stir fry and just mix it with cold noodles, add a bit more sauce to bring it together.

Bonus: Add sesame seeds, ginger, or a dab of chili paste for depth or heat. Want to live wildly? Dijon mustard is pretty close to wasabi, adventurers might give it a go… sparingly that is.

Wrap, Taco, Bread, Gluten-free roll - The delivery system doesn’t matter:
Throw the chicken into your above choice with lettuce, pickled onions, leftover roasted veggies, and a sauce of your choice. Leftovers are the way to go here.

Like that Mediterranean salad above? Use tzatziki. Asian was more your thing? Try aged soy or tamarin sauce. More Americana? You already have a go-to sauce in the fridge, just go use it.

Brothy Delight - When you need a hug and the world to leave you alone:
Shred the chicken into a warm broth with rice, noodles, tortellini or mix of vegetables. Add a splash of lime juice or apple cider vinegar, and whatever herbs you might be feeling. When in doubt give it a smell, if it smells right it usually tastes right.

Need some variety? Add miso, coconut milk, or a soft-boiled egg at the finish. More hearty? Pile in the legumes, veggies and bone broth if its your thing.

Same main ingredient. While creating different meals.

This works with all the different main ingredients: Seafood, roasted veggies, chicken, steak, pork, tofu, etc.—the protein or vegetable doesn’t matter as much as how you build the flavor and present the dish.

Once you start thinking in flavor profiles and preparation styles, variety comes naturally. Then you can spend less time googling ‘quick healthy dinner,’ and instead using what you have to create things you and your family like to eat.

FLAVORS
Sweet - Think ripe fruit and honey. Sweetness is often the first flavor we notice. It signals energy, comfort, and satisfaction.

Salty - Found in salt, cheeses, olives and minerals. Salt sharpens other flavors and brings harmony to most dishes.

Sour - Lemons, vinegar, yogurt, fermented foods. Sour cuts through richness and resets the palate.

Bitter - Coffee, cocoa, arugula, kale, grapefruit rind. Bitterness adds complexity and contrast. Too much, and it's overpowering; just enough, and it elevates a dish.

Umami - The savory fifth taste found in broths, mushrooms, soy sauce, aged cheeses, slow-cooked meats. It gives depth and roundness. Often described as a satisfying and lingering flavor.

Oleogustus (Fat Taste) - This lesser-known sixth taste detects fats and fatty acids. It’s not buttery richness (that’s more texture and aroma), but a specific taste tied to oils, and fatty cuts of meat. It signals richness and sustenance, but also has a threshold. Too much, and the taste turns unpleasant or greasy. The right amount lets flavors linger and makes you want more. Think tempura.

SENSORY
Smell - Up to 80% of flavor is actually smell. Aromatics like spices, herbs, char, or citrus oils enhance or even override base tastes. For example:

• Smoked salt adds savory and umami tones.

• Bright herbs can make sourness feel fresher.

• Cinnamon or vanilla can sweeten a dish without sugar.

Texture - Crunch, creaminess, chew, crisp are all reasons ‘mouthfeel’ matters. Texture adds pleasure, contrast, and even perception shifts:

• A crispy or delicate topping on a bitter vegetable makes it feel less harsh. Think of crispy versus damp lettuce.

• Creaminess can soften sour or salty notes.

• Chewy or fatty textures highlight umami and oleogustus, but can make salty or bitter tedious.

Temperature - Heat or chill affects both taste intensity and aromatic release:

• Warm foods release more aroma, amplifying umami and level of sweetness. It can also change the time flavors have to interact. How you serve it changes how it interacts with your taste buds.

• Cold foods mute bitterness and reduce sourness, which is why some dishes taste better at room temperature or chilled.

• Spicy heat isn’t a flavor—it’s a temperature-based sensation (from capsaicin), but it changes how we taste salt, sweet, and fat.

All of those pieces come together to define how we experience a dish. Yes, it can be very complex, but it doesn’t have to be. My number one go to suggestion for anyone trying to eat a bit healthier is ‘put it on a salad.’ This isn’t to reduce carbs or even that greens are healthier. It is about the perceived experience of a healthier dish. The preparation is what changes this. Anything you can put on bread can be put on a salad, or rice, in a wrap, by itself, on couscous or next to grilled vegetables.

Often the craving has to do with the texture you’re looking for. Which of those options sounds appealing and which don’t? If you’re really not feeling the dish, change what it is served on or with.

The preparation of a dish is what gives you your first experiences of it, this is the world of sight and smell. In a restaurant they know you eat with your eyes and nose first.

This is also how fusion dishes are created. Anything can be a taco. The taco itself is the delivery system. Yes it adds to the flavor profile, but really its the thing that gets the meal to our face in a fairly neat package. You just associate tacos with being a Mexican dish. Thus, anything on a taco is Mexican fusion.

I highly recommend you make some chicken salad with skyr yogurt, dijon mustard, honey, a bit of lime, a few pinches of salt (celery salt is a solid option here) and onion powder. Then grill up some 100% corn tacos and add a lettuce barrier before heaping in the salad. A slaw or pickled something is also a good add. Thank me later.

With this understanding you can look at any recipe and change the ingredients to fit what you like or have on hand. Any glorified Instagram post of a sesame ginger glaze can be replaced with whatever protein, vegetable or starch you want. Understanding the preparations you might need to use is what allows you to make the changes.

Lets go over some foundational preparations. All of these are easy to look up a how-to if you need.

PREPARATIONS
Raw
Bright, crisp, and textural. Think salads, slaws, fresh wraps, fruits and veggies. Raw prep preserves natural flavors and gives full play to sour, sweet, and crunchy textures. It often signals healthy and fresh.

Grilled / Charred
Adds smokiness, umami, and visual appeal through caramelization. Works great for vegetables, proteins, and even fruit (grilled peaches and pineapple with a pinch of salt and light drizzle of honey, just trust me).

Roasted / Baked
Concentrates flavor, especially for starches and roots. Brings out natural sweetness and depth. Ideal for batch-cooking and making a dish feel hearty without heaviness. Roasted things make great options that sit in the fridge till you need to throw it in a salad, stir fry or soup.

Sautéed / Stir-fried
Quick cooking at high heat, keeping ingredients vibrant while adding a little fat and browning. A go-to for flavor layering when you want something warm and satisfying. When you add things is the key to how the dish presents. Try varying when you put in herbs, liquids or oils. (EVOO is a finisher not something you sauté with. See tip below about this)

Steamed / Poached
Gentler prep that keeps ingredients tender and moist. Preserves delicate flavors and nutrients. Excellent for fish, eggs, dumplings, or tender greens. The oven or grill will steam things if you provide it a closed container with liquid in it.

Blended / Puréed
Think sauces, soups, dips, and dressings. These prep styles change the mouthfeel dramatically, making bitter or bold flavors more approachable. Blending is an easy way to add complexity or to smooth out textures if you’re sensitive to them.

Marinated / Cured
Uses time to infuse flavor and tenderize. Think ceviche, pickles, or overnight preps and smoked items. Allows acid, salt, and aromatics to transform the ingredient without heat. Not just for the grill. Prepping your main ingredient with a marinade works for a lot of different cooking methods.

Now that the vocabulary is out of the way, here are some tips and tricks you can use in your culinary adventures:

• Turn the heat down. Cooking everything at the highest heat is not the best for flavor. Especially soups—a rolling boil makes things bitter, whereas a slow simmer draws out sweetness and depth.

• Use olive oils intentionally.

  • EVOO (extra virgin) is for finishing—drizzle it on salads, grilled veg, or soups. DO NOT HEAT IT!.. Finish with it. (Okay fine, heating ever so lightly with some herbs and garlic for dipping, or at the end of cooking a dish such as the last 2-3 minutes is fine.)

  • VOO (virgin) works for light sautéing or quick grilling.

  • Regular olive oil handles roasting and higher heat without burning or going bitter.

• The benefits of honey are found in its raw unfiltered state and not heated. Add it after things have cooled a bit to preserve its goodness.

• Herbs and Spices people, herbs and spices. Keep your favorite herbs and spices in the pantry, use blends to make things quick and easy. Look for powdered versions of your favorites if you don’t like their textures. (Recommended brand below)

• Flavors flow down. Sauces, dressings, and fats coat everything underneath. If you want a flavor to stand out, start there and layer it on top of the rest. Lots of layers? gonna need a bit more of that flavor or to manage the physical layers.

• Salt as you go. Don’t just season at the end. A little salt added during each step of cooking helps build flavor gradually, not just sit on the surface. A pinch here a pinch there. Less is more, adding is easier than subtracting here.

• Citrus is your secret weapon. A squeeze of lemon or lime at the end of cooking can wake up an entire dish—especially if it feels flat or too heavy.

• Rest your proteins. After cooking meat, let it sit for a few minutes before cutting. This keeps it juicy and helps flavors settle. Works for tofu, tempeh and heartier vegetables too.

• Keep fresh herbs out of the pan. Most fresh herbs (like parsley, dill, basil) should be added at the end—high heat dulls their flavor and turns them bitter. The exception? Woody herbs like rosemary or thyme, which can handle a good sizzle.

• Acid and fat are the fixers. If something’s missing, it’s probably acid (vinegar, citrus) or fat (olive oil, butter, avocado oil). These two balance and carry flavor better than salt alone.

• Don’t overcrowd the pan. Especially when browning or searing. If you pile ingredients too tightly, they’ll steam instead of caramelize. Give your food breathing room.

• Taste before you serve. It sounds obvious, but it’s often skipped. A final adjustment—salt, acid, a bit of heat, time to rest or cool—can turn a decent dish into a great one.

• Make meals flexible, not fixed. Think of recipes as templates. A pasta dish can be made with rice, polenta, or spiralized veggies. A sandwich filling can become a salad topper or lettuce wrap, and, of course, anything can be a taco.

• Keep a ‘come back to again’ recipe list. If you liked a recipe keep it for another time. Then you can change the ingredients or prep and it’ll still feel new.

• Cooking things separately and putting them together at the end is a trick all restaurants use for speed. You can use it for that or when you’re not sure how to modify a recipe. Just cook the changes separately as you normally would and then add them in at the end. Over time you’ll learn how to modify on the go.

• Turn leftovers into soups. Every commercial kitchen in the world uses this trick.

• Switch perceived meal times around. Breakfast for dinner, lunch for breakfast. A simple trick that can reset how you see your next week of meals.

• There are a lot of different types of things and sometimes buying better versions really is worth it. My favorite is rice. Buying a good mixed organic rice can really change how a meal goes down. (Suggestions below)

• Everyone likes different things, if you’re cooking for someone else, give the seasoning room to be adjusted at the table. Its on them to add salt, pepper or an acid if they want to. Or maybe pick out a texture they don’t like. I’ve heard this is hard with kids. My only suggestion I can get away with here is to try and bring them into the kitchen, not just the dining room. Learning to cook is a skill everyone could use more of. Its one of the rare ones you’ll have to use for the rest of your life. Best to be about it early on.

• Gluten-Free? Use starch swaps that still carry flavor well.

  • Rice, potatoes, polenta, or lentils work great in place of pasta or bread. You can also get fancy with rice paper wraps, 100% corn tortillas, millet, cauliflower rice or almond flower sweetened with dates.

  • Gluten-free breads and pastas are fine—but focus the flavor into the sauce or protein so the base doesn’t have to do all the work. Add textures to distract from the differences of the starches and focus on aromatics to get the perceived flavor profile.

• Avoiding dairy? Lean on fats and acids.

  • Avocados, tahini, coconut milk, olive oil, and cashew cream give you creaminess. Need more? Whip it, fluffing oils with air gives body.

  • A splash of lemon or vinegar adds brightness that dairy often provides.

• Low-carb or keto? Focus on texture and richness.

  • Roasted vegetables, grilled meats, eggs, and hearty greens still feel satisfying when cooked with care.

  • Use spice rubs, herb oils, aioli, or compound butters to layer flavor.

• No nuts? Toasted seeds can stand in.

  • Try sunflower seeds, pepitas, or sesame seeds for crunch and flavor without triggering allergies.

  • If you’re just looking for crunch then thin vegetable slices fried in olive oil at high heat can help you out.

• Feeding picky eaters or sensory-sensitive folks? Preparation matters more than ingredients.

  • Roasted vs steamed broccoli is a whole different experience.

  • Blend sauces, strain soups, or serve components separately when needed. Powdered herbs make this all a bit easier. If neurodivergence is part of the equation then make sure each piece of the dish can be seen and identified so that it doesn’t surprise the eater while chewing.

I think that’s more than enough for now. I hope this helps. Try playing with preparation and flavor profiles whenever you can. Start simple with your favorite recipe. How can you modify it? Is there something you’ve always thought it was missing?

Here’s one of my favorite examples:
Pasta night. Add some flare to that pre-bought sauce as you heat it up. Fresh herbs simmered for a few minutes or a splash of balsamic, wine or citrus. Halve the cooking time on the pasta and finish it in the sauce. Cook veggies or proteins separately and then add them in for a few minutes to infuse the flavors instead of mixing them later. Try a new spice like sumac berry, chinese five spice, garam marsala, or your favorite bbq blend to add some fusion. Pasta sauce is a safer environment to play around with. You can always just heat a little on the side and test that if you’re worried about ruining the whole thing. Just remember… simmer, don’t boil your sauce.

Playing with your food might be frowned upon, but culinary curiosity should surely be on the menu.

Check out the next section for gadgets and items to help you with your gastronomic conundrums.

Product recommendations:

Imperfect Produce* - I have used this service for years now and it keeps getting better and adding new things. It might not completely replace grocery store trips, but its darn close. Even if you’re worried about gluten-free or plant based options, they have it.

Rice Cookers - A must have item in my opinion. Makes rice easy and convenient. Different sizes below depending on how much you need to cook. Look for the features that will help you out the most.
- Small compact cooker with extra features for a reasonable price* (I use this in my kitchen)
- Larger unit for bigger families and meals*

Tip: To measure the amount of water for rice just put your index finger on the rice and fill the water up to right above your cuticle line. Works every time, add a little extra for brown or wild rice.

Insta pots - One of the handiest kitchen gadgets there is. Slow cooker meals and pressure cooking can make meal prep much easier and faster. There is also the added benefit of not having to manage a stove or oven.
- Slow cooker and pressure cooker(I use this one a lot)
- If you need an air fryer as well* (Yes, I also have one of these, I have a kitchen gadget problem)

Frontier Co-op Spices* - This is my favorite spice company. They make a lot of things in powdered form which helps with texture. They also makes a lot of blends to help manage flavor profiles more easily. Here are a few of my favorite items:
- Nutritional Yeast* nutritional and flavorful
- Ground Sumac* for depth especially in sauces
- Five Spice* adds a little bit of everything to flavor profiles
- Green Harvest*because you want it to taste like a garden

Different types of rice - Plain white or brown rice although still tasty is not the only thing the world of rice has to offer. There is a variety of rice out there that can change texture or flavor profiles. Here is a brand I often buy:
- Rice blend with a bit more flavor
- Rice with a bit of sweetness and nutrition*- great as a desert with a little honey and butter
- Rice with more nutritional value*
- Want to try them all?*

Tip: You can use more expensive rice brands and styles to ‘cut’ the regular rice you use. I often blend them 50:50 with long grain jasmine rice to add body and flavor without breaking the bank.

Cookware - Cooking in a nice pan that holds heat correctly, and evenly, can make a big difference which is why I love Viking* brand cookware, but its pricey. I also understand that home use makes cleaning sometimes more important. Here are some options for a happy middle ground:
- Ceramic Recommendation* - just be careful with metal utensils, wooden or silicon are better options for ceramic pans.
- Stone lined options. Expensive* or Affordable* options you can look into. These too require you to be careful with care but they are really nice to cook with.

Favorite knife styles - A good knife is worth its weight in gold. Here are a few of my favorite knife styles you might not know about:
- Nakiri knives are designed for cutting vegetables and its my favorite style knife I own
- Cleavers are the knife you might not even know you needed
- Santoku style knives are the do it all knife of the Japanese line up and a bit more versatile than an average chef knife

Tip: A sharp knife is a safe knife.

Hard Boiled Egg Maker - My favorite kitchen gadget I own. The jingle it plays when its done is so catchy.

Okay, that’s enough. I wish you all the best in your culinary escapades.

Unrelated:

Stoic and Chan/Zen ponderings:

You are what you eat… Eat better… Be better…

Personally pondering - I spent way too much time on this.