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David Dellanave

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How to Make Pasta al Pomodoro

Italian cuisine, widely considered the best in the world, doesn’t rely on esoteric spices or complex cooking processes to produce the best flavors. Instead, it’s all about simple ingredients and basic techniques that result in a whole that is much greater than the sum of its parts.

The downside to this, if there is one, is that the quality of those ingredients becomes absolutely paramount. Take a Pizza Margherita for example. Three ingredients: San Marzano tomatoes, basil, and mozzarella. If any one of those things doesn’t have good flavor, you have bland, boring pizza. God forbid you actually have bad flavor, well there’s nothing to hide it under.

Do you understand you have to use the best ingredients? OK.

Now, with that in mind we can continue to the best most basic but simple, quick, and delicious tomato sauce.

There are some recipes in Italian cooking, let’s say pasta carbonara for example, that are graven in stone and not to be messed with. Tomato sauce is not one of them.

Everyone does it a little differently, and that’s fine. That doesn’t mean you can’t do it wrong, or screw up a simple thing of course. Also, people make all sorts of theatrics about making sauce once a year in a 50 gallon pot. Nonsense. You can make this on a weeknight in 15 minutes.

For this sauce you’re going to need a standard seasoning mix. I suggest making a big jar of this and keeping it in your spice cabinet, because it will be useful for many recipes. I’ll even give you a simple bonus recipe at the end you can use it in.

You can make as much or as little as you like, just keep the ratio the same:

1 cup dried parsley
¼ cup red pepper flakes
⅓ cup dried basil

On to the sauce.

Generally speaking I make this sauce with canned whole peeled tomatoes. I’ve experimented with all the brands I can get locally and found what I think is best, your mileage may vary. One thing to note, San Marzano tomatoes really are that much better and they really are worth your money – which means that there are plenty of imposter brands that try to pretend they are San Marzano when really they’re not. Look for things like “SM” logos and other chicanery. Beyond that, yes, glass is probably better. One last point, never ever buy the “roasted”, basil added, or any other kind of flavor. They are universally atrocious.

Ultimately though, trust your taste buds. You want tomatoes that taste good, and aren’t acidic or bitter. Remember if the primary ingredient doesn’t taste good the end result won’t either.

1 large can (28oz) high quality tomatoes
2 cloves garlic
2 Tbsp olive oil
1 Tbsp seasoning mix (dried parsley, red pepper flakes, dried basil)
Salt
Pepper

  1. Finely dice garlic.
  2. Heat olive oil over moderate heat and add garlic. Sauté until fragrant, and don’t let the garlic turn brown.
  3. When the garlic starts to become translucent, add the seasoning mix.
  4. Saute for a minute or two while you grind the tomatoes.
  5. Pour off most of the liquid from the canned tomatoes retaining the whole tomatoes. Add them to a blender or Magic Bullet, and pulse quickly so that it’s mostly pureed, a few chunks are totally fine.
  6. Add the tomatoes to the oil in the pan. It may sizzle and pop at this point, so turn the heat down and/or put a lid on it.
  7. Add salt and ground black pepper to taste.
  8. Simmer until it reduces to a thickness you like, for 20-30 minutes, or until your pasta is done if you’re in a rush.

You have a delicious sauce that is fantastic all by itself at this point. Drain your pasta, put it back in the empty pot, add the sauce, toss it a bit to coat, and serve. No one in Italy pours their sauce over the pasta in the plate, that is wrong and terrible, so don’t do it.

Add some Parmigiano-Reggiano and/or Pecorino on the plate and you’re winning.

Now, if you’re really chasing those gains you can make my Italian Bodybuilder pasta by simply adding a can or two of tuna (depending on how many people this is for) to the sauce and you have a super high protein and high carb meal.

Another small change is to add a little bit of cream, right at the end, and stir it in well. Now you have a tomato cream sauce. Add some sliced Italian sausage (it better have fennel) and you have one of my favorite pastas.

Finally, remember how I said I’d give you a bonus use for the seasoning mix I had you make? You can use it often in Italian cooking, but here’s a good one for you. Start with the same olive oil, garlic, and seasoning process as this sauce except I want you to add a mixture of sliced mushrooms. After you sautee them in the oil mix for a few minutes, add some white wine and simmer adding wine as needed to keep things simmering. Cook them for about 20 or 30 minutes until they’re cooked through, and then let almost all of the liquid evaporate out. Don’t let the pan go completely dry, just get it to the point where it’s not soupy liquid. Now toast some good bread, brush the bread with fresh garlic, add a little olive oil, and top with the mushroom mix.

Between the bruschetta for an appetizer, and your pasta sauce you could even have a dinner party.

Send me an invite.

Filed Under: Blog

by david Leave a Comment

Have a Little Faith in Powerlifting

Have a Little Faith in Powerlifting

“There’s no way I could lift 999lbs right now.” Every powerlifting coach has heard it. Insert whatever weight or lift you want. And it’s always at a point in the cycle where if the lifter could hit their goal weight, it would mean everything had gone very wrong.

Training for strength sports is a little bit of an odd beast. In any competition or sport you’ve got the unknowns and unpredictable aspects of the competition itself that you can’t simply practice over and over again until you’ve got it perfect and then go do it live. But strength sports require an extra leap of faith.

You will typically train for months without coming even close to what you’re expecting to do in competition. If your powerlifting contest 3rd attempt deadlift is planned to be 300lbs, you might not go over 270lbs in training.

You have to take it on faith, even blind faith if you’re generally new to training for competitive strength sports, that you’re going to be able to lift 300lbs when it counts.

Which means you’re going to have session after session, for weeks on end, where you’re thinking that it’s going to be impossible for you to achieve what you hope to achieve on contest day.

There are two things you should keep in mind, if you want to keep your sanity and enjoy the process:

The first is that this is inherently the nature of the sport. It’s normal that you feel relatively weak when you’re two months out from the event. If you’re starting a new cycle right after a previous contest, it’s totally normal that you can’t lift the weight you just lifted in contest a couple weeks ago. Why are you even trying? Stop that. The more experience you have the more you will be willing to trust the process and take it on faith that you’re going to be able to perform on game day. But until then, you’ll need to mentally rehearse, visualize, and practice a very cognitive, if not subconscious, understanding that this is the process.

The second is that there are always opportunities, in every single workout, to do better than you’ve ever done before. This requires taking real ownership over and responsibility for your training – which you should be doing anyway. But if you’re just doing exactly what your coach writes down in your programming, you’re maybe getting 80% out of every session, at best.

Your coach, good as they may be, has no way of knowing in advance all the various things that can affect your state going into a session. They’re going to plan for you to progressively get stronger over the course of a cycle, but they’re also going to leave in some room for error. Too little and you’re not going to be able to hit the targets set out for each cycle, too much and you’re not going to work hard enough to progress.

But you are in it, and you have every piece of the puzzle. You know what you did last week because it’s in your training log. You know what your coach has in mind. And you know how things feels on this particular training day.

You have the ability, I would even say the responsibility, to make the call to ensure that every training session has a PR of some kind in it. Of course that doesn’t mean you’re going to pull a new 1RM every time. But it means you hit something for 3 that you only hit for 2. Or you do an extra set. Or you bump up the weight you previously did for a double or a triple. There are dozens of ways to PR in every session, and it’s on you to figure it out on the fly and execute it.

Training for competitive strength sports is incredibly rewarding, and not a little unique. The quicker you internalize this mindset and start figuring out how to make every training day a great day, the more fun you’re going to have and the better you’re going to perform.

Filed Under: Blog

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When to Test Everything

When to Test Everything

The other night I was working with a client in the gym and I was reminded of something very important that I don’t know that I have specifically written about before. First a little bit of background so this makes more sense:

Biofeedback testing is by far the most useful “tool” I’ve ever found for training. In sort of economic terms it allows you to get more and better results at a lower cost and lower risk. Over the long term, like compounding interest, it adds up to a lot more progress because you’re not giving up training days to recovering from injuries.

Even knowing this, there are times when you might not actually need to use the testing as much. When you’re totally healthy, everything is working well, and you have a really wide range of function and the ability to push those to the limit you might not need to test often, or at all. You can coast on your intuition that has been honed by time spent actually testing. If you’re really healthy, you can get away with not testing at all, at least for a while.

But, the scenario is exactly reversed when you’re not totally healthy – especially when you’re dealing with a chronic pain situation. To be perfectly clear here, I’m not talking about sudden acute pains or any kind of pain that hasn’t been cleared by a competent medical professional. I’ve heard enough horror stories of someone just working around pain that didn’t get better only to find out that it was something incredibly serious that needed to be addressed medically. I’m talking about chronic movement-associated pain that doesn’t have a clear explanation or source and you’re trying to work around it in the gym.

In those cases you have to test everything. And I truly mean everything. Test the exercises or drills your PT gave you. Test the stretches that have felt good in the past. Test variations of every movement to see if you can find something better. Test every set, even if it tested well to begin with.

The most succinct and simple explanation that I can give for this, synthesizing everything I know about movement and the current state of pain science goes something like this: Chronic pain in the body appears to be at least somewhat related to a loss (or perceived loss) of function somewhere in the body. When a function is lost it can be extraordinarily stressful when you have to keep doing that function. To make a very rudimentary example, let’s say there’s a loss of function in your shoulder that causes you to be “forcing” a movement that isn’t there just to put your arm overhead. Now every time you reach for something on a high shelf, or put a shirt on, you’re dipping into that excess stress bucket to get away with it. The pain is signaling you to do something about it. But the more you keep doing the things that are stressful, the worse everything gets.

I see this every day with clients who are in pain. They may test well for a movement, but after a single set it doesn’t test well anymore. We make a small change and suddenly it tests well again. After a set it’s gone. Repeat over and over again. This is a fundamental difference between someone who’s healthy and can push the same function over and over again, like a powerlifter training the same squat week in and week out, and someone trying to resolve chronic pain issues who has to test a variety of different movements just to stay in the same vein of doing a squat.

I can not stress this enough: When you’re hurting, test everything.

Yeah, it’s kind of annoying to have to test so much and it’s probably even more annoying not to be able to just do the lifts you want to do. On the other hand though, I have not found and don’t know of a more effective way to get people out of pain than the combination of restoring function through things that test well, and reducing or eliminating distress by doing the things that test well.

By the way, Dellanavich (I) did a pretty funny video on this topic a few years ago.

Filed Under: Blog

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David Dellanave

David Dellanave, known most often as ddn, is a lifter, coach, and owner of The Movement Minneapolis in the Twin Cities. He implements biofeedback in training; teaching his clients to truly understand what their bodies are telling them. He’s coached a number of athletes who compete at the international level in sports ranging from grip to rugby, and his general population clients readily demonstrate how easy it can be to make progress.

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