- Full Title: John Whaite Bakes At Home
- Autor: John Whaite
- Print Length: 256 pages
- Publisher: Headline Home
- Publication Date: March 27, 2014
- Language: English
- ISBN-10: B00F0LW9WG
- Download File Format | Size: azw3 | 90,13 Mb
Foreword by Kara Goucher
The Fast Runner’s Kitchen
The Runner’s Guide to Prerun, Midrun, and Postrun Fuel
Guide to the Recipe Key
CHAPTER 1 Breakfast
CHAPTER 2 Smoothies and Juices
CHAPTER 3 Snacks and Sweets
CHAPTER 4 Salads
CHAPTER 5 Soups and Stews
CHAPTER 6 Pasta and Noodles
CHAPTER 7 Vegetarian Mains and Sides
CHAPTER 8 Seafood Mains
CHAPTER 9 Meat and Poultry Mains
Special Recipe Lists
10 Minutes Tops
About the Editor
As a runner, I care about what goes into my body. I want to know that I am fueling right, recovering properly, and gaining all the nutrition I can from my food. If I had the time, I’d study and research everything I ate—before it landed on my plate—and I wouldn’t worry about how long it took to prepare my meals.
But the truth is, sometimes I struggle to do it right. Not only am I a full-time professional athlete, but I am also a mother, a wife, and a business woman. To say that I am busy is an understatement: I start my day with work—meetings with sponsors, interviews for media—then go off to train for a few hours on the road or track. After that comes one of the best parts of my day—spending time with my son. Then it’s back to training again. When I get home, it’s a rush to get dinner on the table, clean up, and then get ready to do it all over again the next day. Sound familiar? Finding the time to make meals for my family can be tough and often feels overwhelming. I could use some help navigating the nutritional landscape—and I know I am not the only person in this situation. I’m sure that many of you feel the same way.
Runner’s World Meals on the Run is a terrific resource for people like us. It’s filled with recipes and information that will make you feel confident in the food choices you’re making. Not only do all the recipes take just 30 minutes or less (we can all find time for that!), they also use natural and minimally processed ingredients—something that I care about greatly, since I am keenly aware that what you put into your body has a direct effect on your performance and health.
As an athlete, I was drawn to the fact that all the nutrition information is broken down for each recipe, so you know exactly what nutrients you’re getting. I find this especially helpful since I am always trying to make sure I get enough protein (to recover from those twice-a-day workouts) and fat (to help prevent injuries) in my diet.
Another helpful feature is the ribbon of tabs at the top of each page that categorizes recipes as vegetarian, low-calorie, recovery, and more. It lets you know what type of recipe it is at a quick glance, which is great for those of us who don’t have time to read through each and every recipe. And perhaps my favorite thing about the book is the short explanation that proceeds each recipe; you learn why this particular recipe is important, what nutritional benefit you will gain from eating it, and when you should include it in your day. The amount of information in this cookbook is tremendous, and it’s organized in an easy and useful manner. It is a bible of nutrition for runners with full lives—in essence, all of us!
Now when I’m making meal choices for myself and my family, I know I have the ultimate resource at my fingertips, allowing me to cook healthy, delicious, runner-friendly meals (in just 30 minutes!) that will also satisfy my family. We all lead busy lives, but with help from this cook-book, you can feel great about what you are putting into your body—while also making your life a little easier and less hectic along the way. Cheers!
American marathoner and two-time Olympian
Whether you are a brand new runner or experienced marathoner, all runners share one thing in common: We don’t have a lot of time to spare in our day.
Between responsibilities at work and home, most of us are busier than we like.
Despite that fact, we carve out time in our hectic days to get out for a run—
sometimes that means lacing up in the predawn hours, other times it means skipping a work lunch to squeeze in a couple miles. It’s not easy to fit it in, but we do because running energizes our bodies and calms our minds. Without it, we know we would be worse off—both physically and mentally.
But runners also know you can’t run well if you’re not taking time to feed your body well. Just as we carve out an hour here or there for our workouts, we need to set aside time to prepare meals that will fuel our running. So how much time are we talking about? Less than you might think. If you’ve got 30 minutes, you can prepare fresh, delicious meals that will fuel your running and satisfy your appetite. Within the pages of this cookbook you’ll find more than 150
weight loss drinks, paleo shopping list, italian chicken recipes, chinese food catering, chinese buffet,
goes something like this: We find someone terrific and tell them that Food Network wants to shoot a special with them. We tell them that over the next few days we want to see what they do in terms of shopping and prepping the food, and that we’d like to meet their friends and family because we want to hear great things about them that they can’t say about themselves. While all of this is going on, I’m practicing and strategizing with my two trusted assistants, Stephanie and Miriam, to make a version of what our guest chef is making. At some point the production team asks the star to create a small party to celebrate their special on Food Network.
Then comes the moment of truth. Just when everything is going along swimmingly, I crash the party and politely challenge our star to a Throwdown, right then and there. For me, this is both the most exciting and the most nerve-racking moment of the show. The same questions run through my mind every time: Will they accept the Throwdown and be into it or will they show me the door? Do they know what the show is or am I going to have to explain it to them in the heat of excitement? And do they even know who I am? (Trust me, several people have not.)
So far, I have to say we have had wonderful success with people being incredibly gracious and receptive, despite our little white lie—OK, big fat lie. It’s always a good time and a win-win situation for everyone. I get to meet some of the nicest people, travel to some of the best places in this country, and, most important, eat absolutely great food. Also, I can honestly say that I learn something valuable at every Throwdown, including how to make the perfect puffy taco shell with Diana Barrios Treviño in San Antonio; award-winning Texas chili with Cindy Reed Wilkins in Houston; truly crispy fish and chips with Mat Arnfeld, a British national who now resides in New York City; the most delicious, rich, gooey sticky buns with Joanne Chang in Boston; and how to become a certified pitmaster cranking out perfectly barbecued and smoked pulled pork sandwiches with Lee Ann Whippen in Virginia.
And the competitors? They get national exposure for themselves and their food on one of the top-rated shows on Food Network, where they will be seen by millions of people over and over again. Food Network fans are loyal and curious and I’m thrilled that they’ve been so supportive of the small businesses that we’ve featured on Throwdown!
In the end, it’s not about who wins or loses. In fact—a little behind-the-scenes info—when I initially pitched the show idea to Food Network, I specifically spelled out that there would not be a formal panel of judges. My idea was to just have a bunch of clips of people eating both dishes and giving their comments so that viewers could decide for themselves who “won.” Then we’d fade to black, almost like at the end of a good movie that doesn’t quite wrap everything up and leaves you thinking about what might have happened—or what happens next. In the end it was decided that there would be a formal judging at each Throwdown to determine a winner. My record is not very good in terms of wins, but that is OK with me. Throwdown! is much more than just a show to me. Ultimately, it’s about the people we meet and the food they teach us to love.
Ironically, I get challenged a couple dozen times a day: on the subway, in my restaurants, on the street, on an airplane…everywhere. But it doesn’t work that way. We have to find you. If you challenge me, you’ll know I’m coming and that ruins part of the fun.
If you want my best advice on how to become a competitor on Throwdown! here it is: Be the best at what you do, do it with passion, and do it with a smile. I have three full-time researchers constantly on the lookout for amazing food and the people who make it. They have their ears to the ground and are listening to what people are saying about folks cooking around the country. If you are good, we will find you.
So to all of you awesome cooks out there, keep doing what you do, but ask yourself this: Are you ready for a Throwdown?
Mount Laurel, NJ
2. Wedding Cake
3. Red Chili
Cindy Reed Wilkins
4. Jerk Chicken
Angela Shelf Medearis
Twentynine Palms, CA
New Orleans, LA
Las Vegas, NV
New York City, NY
Tony Luke Jr.
12. Ice Cream
Saint Paul, MN
13. Fried Chicken
Saratoga Springs, NY
Staten Island, NY
cookie delivery, juice bar, cool birthday cakes, keto diet for beginners, closest pizza delivery,
, they have mastered the technique of elegantly spiraling around the entire surface of each orange with a sharp knife in a matter of seconds. The often beautifully arranged pyramids of oranges and the fresh aroma of citrus from the ongoing peeling draws attention to these humble stalls. The yellow, orange, and reddish colors of citrus fruits supposedly develop during cool winters. In tropical regions, cool winters don’t exist in the same way, so you might commonly drink from a green orange.
This orange juice is as fresh as it gets and a lot of fun to drink. Most types of orange will work, but try to choose firm oranges with a bit of give. In general the heavier the orange is, the juicier it will be.
Serves 4 (one orange per person)
Time: 4 minutes per orange
Peel the orange starting from the top, using a small sharp knife or vegetable peeler to remove all the skin and leaving the white pith intact. When peeling, try to remove an equal amount of skin around the entire orange. Any deep cuts will cause the orange to fracture and juice might squirt out of the wrong part when you drink.
Cut a ¾-inch-wide hole at the top of the orange and remove the core at the top of the fruit. With a small knife, pierce the flesh of the orange in a few places through the hole at the top, making sure not to pierce the skin anywhere. Doing this ensures that when you squeeze the orange, the juice will push out through the middle of the orange and up to the drinking hole rather than potentially splitting the skin.
To drink, put your mouth to the hole in the orange and suck the juice while gently squeezing the fruit. Squeeze the fruit evenly around its surface as you continue to drink until no more juice is released. Once you have squeezed the juice, you can rip the fruit apart and enjoy the flesh.
GREEN PLANTAIN CHIPS
For some reason, the making of plantain chips always falls to me—I thought—because of my unrivaled chopping technique, and a beautiful knife. A year and thousands of chips later, we purchased a mandoline (a cooking utensil used to finely cut in bulk at speed). Yet . . . the task continues to burden me alone. Yemi and Duval’s praise for my mandoline skills does not wash.
The truth is, it is a job that requires patience, with only a few repetitive stages. On the upside we’ve learned a great deal about how to produce the very best plantain chips. There is no need to make them fresh, as we misguidedly attempted for our first few events, because if sealed properly they keep well for up to two weeks. We advise using only the greenest green plantain to achieve a consistent outcome, which will be crunchy, slightly sweet chips that are hard to stop eating once one has started, much like potato chips, for which they are substitutes in many areas of the world.
Time: 1 hour
3 green plantains
2 quarts sunflower oil
1 teaspoon sea salt (or to taste)
Top and tail the plantains and slice down the spine. Forcefully but carefully remove the skin, using the side of a small knife to lift it and then your thumb joint to coax it off. Keep an eye on your fingernail, as plantain skin under the nail can be painful.
Finely slice the plantain (using a knife or mandoline) into round chips, about inch thick, and drop them into a tub of cold water. Try to ensure they do not get any more than a generous ⅛ inch thick.
Heat the oil to 375°F.
Remove the discs from the water, drain in a colander, and pat dry with paper towels so that they do not spit when they go into the hot oil.
Deep-fry the chips in batches, a handful at a time, cooking for 2–4 minutes, or until the chips begin to brown. They color further on removal, so remove them just as they take on a brownish hint. Place them on a dish lined with paper towels to remove excess oil and pat with paper towels.
Allow to rest, remove the paper towels, and season with the sea salt. It is good to season the chips while they are still hot, as then the salt sticks to them.
To store, put into a sealed bag or Tupperware container with a good seal. They last up to 2 weeks—or at least that’s the longest that we’ve managed to keep them uneaten.
EGGPLANT & POMEGRANATE
Depending on the type of pomegranate and its ripeness, the seeds will vary in size, quantity, and color, ranging from pale pink to deep purple. For this recipe, the sweetness of very ripe, dark seeds works well against the slight bitterness of the eggplant. To find a good pomegranate, look for a fruit with a dry skin and slightly wonky concave sides. Perfectly round pomegranates need a few days to ripen.
Time: 50 minutes
2 tablespoons cumin seeds
8 black peppercorns
1 tablespoon ground ginger
½ teaspoon salt
½ cup olive oil
1 large pomegranate, or 2 small ones
Preheat the oven to 390°F.
Slice off the stems of the eggplants and
gluten free soy sauce, steak cooked, gluten free dairy free desserts, italian chicken recipes, fat loss,
medium heat, stirring occasionally, until the sugar is dissolved. Remove from the heat and set aside to cool.
Cut the top and bottom off the watermelon, then make 4 straight cuts down the sides so you have a cube of rindless watermelon. Cut the cube into 1½-inch slices, then cut the slices into 1½-inch cubes. Assemble the skewers by pushing a basil leaf to the end of one skewer. Then skewer a cube of watermelon, then a tomato half. Continue with another watermelon cube, basil leaf, and tomato half, ending with a basil leaf. Repeat to make 15 more skewers.
Drizzle the skewers with the reserved balsamic syrup and the olive oil. Sprinkle with salt. Serve.
Honestly, there’s not much that’s better than fried mozzarella with something sweet drizzled on top. In Santorini I tasted a dish like this, but made with feta; here I’ve substituted smoked mozzarella, which has a similar salty flavor but is a bit creamier. The smokiness plays off the sweetness of the figs beautifully.
6 sheets phyllo dough, defrosted if frozen
6 ounces smoked mozzarella cheese at room temperature, cut into 6 sticks of equal size
Vegetable oil, for deep frying
8 ounces dried figs, stemmed and quartered
¾ cup honey, plus more for drizzling
3 teaspoons black sesame seeds
Unfold the phyllo sheets and place on a dry work surface with a slightly damp towel on top to keep them from becoming brittle. Take out 1 sheet of phyllo and place it vertically on a work surface, with a short edge toward you. Place 1 piece of cheese near the bottom of the sheet. Fold the end up loosely over the cheese, then fold in the sides. Keep folding until you have a tidy package about 3½ × 4 inches. Make 5 more packets with the remaining cheese and phyllo.
In a large pot, heat an inch of vegetable oil to 350°F over medium heat. Fry the phyllo and cheese packages, 2 or 3 at a time, until golden, about 2 minutes per side. Drain on a baking sheet lined with paper towels.
While the cheese packages fry, combine the figs and honey in a small saucepan. Heat over low heat until the honey is warm.
To serve, place 1 cheese package on a plate. Spoon some figs onto each cheese package and drizzle some honey over each serving. Sprinkle with black sesame seeds and serve immediately.
A crostata is a free-form tart that can be served as a dessert or, like these two, filled with savory ingredients as an elegant starter.
1½ cups all-purpose flour
½ teaspoon salt
3 tablespoons cold unsalted butter, cut into small pieces
½ cup mascarpone cheese
1½ tablespoons lemon juice
3 tablespoons ice water
4 tablespoons olive oil
2 ounces diced pancetta
2 shallots, minced
1 pound assorted mushrooms, such as cremini, shiitake, and button
1 tablespoon chopped fresh thyme
½ teaspoon salt
¼ teaspoon freshly ground black pepper
⅓ cup (1 ounce) grated smoked mozzarella cheese
⅓ cup (1 ounce) grated fontina cheese
2 tablespoons freshly grated Parmesan cheese
1 large egg, lightly beaten
For the crust: In a food processor combine the flour and salt, and pulse to combine. Add the butter and pulse until the butter is finely chopped and the mixture resembles coarse meal. Add the mascarpone and lemon juice and pulse a few times. Add the ice water andrun the machine just until the mixture is moist and crumbly, but do not form a ball. Turn the dough out onto a sheet of plastic wrap and press into a disk. Wrap the dough tightly and refrigerate for 20 minutes.
For the mushroom filling: Heat 2 tablespoons of the olive oil in a large sauté pan over medium-high heat. Add the pancetta and cook until crisp and golden, about 4 minutes. Using a slotted spoon, transfer the cooked pancetta to a small bowl. Add the remaining 2 tablespoons of olive oil to the pan. Add the shallots and cook for 30 seconds. Add the mushrooms and cook, stirring frequently, until all of the moisture has evaporated, about 12 minutes. Remove the pan from the heat and stir in the cooked pancetta along with the fresh thyme, salt, and pepper. Set aside to cool for 10 minutes.
Place an oven rack in the lower third of the oven and preheat the oven to 400°F.
Unwrap the chilled dough and place it on a sheet of parchment paper. Roll the dough into an 11-inch circle, about ¼ inch thick. Lift the parchment paper and transfer it and the dough to the baking sheet.
Stir the mozzarella and fontina into the cooled mushroom filling and spread in the center of the dough circle, leaving a 2-inch border. Sprinkle the filling with the Parmesan. Fold the dough border up over the filling to form an 8-inch round, pleating the edge of the pastry. Brush the crust with the beaten egg.
Bake the crostata until the crust is golden, about 25 minutes. Slice and serve.
3 tablespoons unsalted bu
steak ideas, strawberry smoothie, optimum nutrition, pizzeria italia, crock pot recipes,
respond to food, exercise, stress, and daily challenges. Wellness requires a lifelong commitment of healthy habits. Habits you enjoy and embrace and that fuel you with energy and life—rather than drain you of it. And one of my favorite healthy, happy, energizing wellness habits: the smoothie habit.
A “smoothie habit” is not a diet. Smoothies become part of your lifestyle. A healthy habit you come to love, depend on, and crave. Wellness is about balance. Trendy or crash diets will eventually fail because they usually encourage a negative relationship with food. Instead of depriving yourself and focusing on what not to eat, focus on what you can (and love!) to eat.
Look at your delicious smoothie as your daily boost of nutritional wellness. In one tall, frosty, juicy, colorful glass you are getting a wide rainbow of nutrients. And with 365 different recipes to choose from, you could very easily sip on a different smoothie every day for an entire year. Variety made easy.
And variety is important to nutritional wellness. With so many superfoods out there, it would be a shame to find yourself in a smoothie rut, blending the same ingredients over and over.
smoothies can change your life
Quite a statement, right? Well, it’s true! Starting or nurturing a smoothie habit will increase your wellness by pumping up the number of fruits, veggies, grains, seeds, and nuts you consume. And these healthy foods will energize your mind, body, and spirit, and in turn change your life.
The foods we eat have an enormous impact on our mood, strength, energy level, weight, focus, immunity, longevity, and overall vibrancy. And whole foods—like smoothie ingredients—are some of the healthiest foods around.
I think of myself as a healthy-eating vegan, with my loyal smoothie habit one of the most powerful, wellness-enhancing aspects of my diet. Smoothies are a fast and easy way to supercharge your diet with nutrients, deliciously moving you closer to your wellness goals.
And even if you are already an experienced smoothie lover, hopefully the creative flavor combinations and ingredients in this book will inspire new smoothies to add to your proud arsenal of blended bevie recipes. Sometimes culinary inspiration is as simple as an ingredient. A flavor. A photograph. A description. An aroma. A texture.
I truly hope that my recipes and ideas inspire you. And give you the confidence and freedom to break outside your normal smoothie routine. And create a few new blends of your own!
10 REASONS TO DRINK SMOOTHIES
They taste delicious. Smoothies flat-out taste delish. Made from some of our favorite foods, like fresh fruits, veggies, nuts, and grains, smoothies serve up frosty deliciousness.
They are fun! It is fun to blend smoothies—to watch healthy, colorful ingredients whiz around in a blender and turn, almost magically, into a new creation in which the whole is greater than the sum of its parts!
They are hydrating. Your body is made up of nearly 70 percent water, and when your body is dehydrated, it can lead to fatigue, headaches, lack of focus, misinterpreted hunger, and more. Smoothies are hydrating and rich in nutrients, including electrolytes like potassium, nourishing your body with food and drink all in one.
They help you eat more plants. By adding vegan smoothies to your diet, you will consume more fruits and veggies per day—whole foods that energize and fuel your body, fight free radicals, boost your immune system, help regulate your digestion, and more. Filling up on plants means you are less likely to crave and eat those not-so-good-for-you foods. Fill up on smoothies and your refined sugar, saturated fat, and fried food cravings just may jump ship. I have found that the road to optimum wellness is paved with an abundance of fruits and veggies. Plant power!
They are rich in phytochemicals. Vegan smoothies are created using plant-based ingredients. Phytochemicals are bioactive compounds that you will find only in plants. Phytochemicals are what give certain plants their unique color, flavor, and resistance to diseases. The health benefits from consuming the more than two thousand (and counting) different phytochemicals are still being discovered and researched. Experts are finding that the benefits of a plant-rich diet range from helping your immune system and fighting free radicals to possibly even preventing cancer, heart disease, lung disease, type 2 diabetes, and other health ailments.
They are rich in fiber. Most Americans do not consume the recommended 25 to 30 grams of fiber per day. The national average is around 15 grams, according to the American Heart Association. Put that in perspective—one cup of blackberries contains a generous 8 grams of fiber; one ounce of chia seeds, 11 grams. Add in a few more whole foods and you are well on your way to increasing your fiber-per-day goals
rtland or Jonathan (or better yet, a combination of sweet apples), not tart apples like Granny Smiths, which need more sugar. A hand-cranked food mill is the best tool for making applesauce (and tomato sauce and many other things). You can also use a food processor or potato masher, but you should peel and core the apples before cooking them if you do. Save the peels and cores for Apple Peel Jelly Stock. MAKES 3 TO 4 PINTS
3 pounds sweet apples (about 9 medium)
2 to 4 cups cider, unsweetened apple juice, or water, or a combination
Flavorings (optional): Calvados, grated orange zest, ground cinnamon, or grated nutmeg
Quarter the apples and core. (Also peel them if you are using a food processor.) Pour the cider into the bottom of a big pot. There needs to be enough liquid to come up at least 2 inches in the pot. Add the apples, cover, and place over medium-low heat. Cook until the apples are soft, about 15 minutes.
Allow the apples to cool, then scoop them out with a slotted spoon and press them through a food mill.
There will be excess juice in the bottom of the pan after cooking the apples. Pour it into a sterilized jar and refrigerate it. Drink it straight or use it to make Apple Juice Granita.
Pour the applesauce into a medium pot and bring to a boil. Add sugar to taste, and stir to dissolve the sugar, then turn off the heat. If you’d like, you can flavor your applesauce at this point. Spike it with Calvados, orange zest, cinnamon, or nutmeg … none of which will affect the processing instructions.
Have ready 4 clean pint jars and bands, and new lids that have been simmered in hot water to soften the rubberized flange. You can also do half-pints, or a combination of pints and half-pints. Spoon the applesauce into the jars leaving ½ inch of headroom. Wipe the rims, place on the lids, and screw on the bands fingertip tight.
Process the jars in a water bath for 15 minutes. Eight half-pints are processed for the same amount of time, and 2 quarts are processed for 20 minutes. Be sure to make altitude adjustments when preserving. The fruit at the top of the jar may darken over time. It’s okay.
LADY APPLE BASIL JELLY
Lady Apple Basil Jelly
Delicate, with an herby fragrance, this jelly firms up well because apple skins are full of pectin. It has a beautiful pale color, too. You can flavor it with fresh thyme or mint instead of the basil if you’d like, or forgo the herbs altogether. MAKES 2 HALF-PINTS
2 pounds lady apples, halved, with blossom ends and stems removed
1½ cups sugar
2 tablespoons fresh lemon juice
About 6 large basil leaves
Place the apples in a large pot with enough water to just cover (about 4 cups). Boil the apples gently over medium-high heat, covered, until the fruit is soft, about 30 minutes. The apples will look like they have exploded. Don’t mash the apples. Take the pot off the heat, uncover, and allow the apples to cool in the cooking liquid.
Arrange a jelly bag or a sieve lined with two layers of cheesecloth over a deep pot. Wet the bag or cheesecloth so it doesn’t absorb any of the juice. Ladle the apples and their cooking liquid into the jelly bag and let the juice drip through into the pot. (It’s okay to squeeze the jelly bag to speed things up, because although this is a murky juice, it becomes clear when you boil the juice with the sugar.) Measure the juice. You should have about 2 cups. If you have more or less that’s okay. Just adjust the sugar accordingly. You can prepare the juice ahead of time and refrigerate. It holds well for 2 to 3 days.
Place the juice, sugar, and lemon juice in a heavy-bottomed 6- to 8-quart pot. Bring to a boil over medium-low heat, allowing the sugar to gently dissolve. Increase the heat and boil the juice hard for about 15 minutes, then add the basil leaves and boil hard for a few minutes more. Watch the bubbles: When the jelly bubbles seem to increase their volume, and take on color, the jelly is usually ready. Check the temperature with a candy thermometer. It will jell at 220°F at sea level, or 8°F over boiling temperature wherever you are. (To calculate the boiling temperature at your altitude, see here). Or you can test the jelly by letting a spoonful cool in the fridge for a couple of minutes. If the jelly drips off the spoon in dribbles, it’s not ready. If it shears off the spoon in a single drop, it is.
Have ready 2 sterilized half-pint jars and bands, and new lids that have been simmered in hot water to soften the rubberized flange. (See “How to Sterilize.”) Remove the basil leaves and spoon the jelly into the jars leaving ¼ inch of headroom. Wipe the rims, place on the lids, and screw on the bands fingertip tight.
Process the jars in a water bath for 5 minutes. Process a 1-pint jar for the same amount of time. Be sure to make altitude adjustments when preserv