5 Easy Ways to (Finally) Start Running

Fitness woman runner relaxing after city running

“I’d love to run, but I just hate running!”

Without a doubt, the best part of exhibiting at Vegfests like we’ve been doing recently is meeting so many NMA readers who come by our booth. And in the processes learning what you’re really about — what inspires you, what’s going well for you, and what you’re having problems with.

I like to think of myself as a positive guy, but today, it’s that last part I want to focus on. The problems.

The biggest one: several of you told me you want to be runners, but aren’t. We’ve got to do something about that.

Fix the problems that keep you from running

If you’d like to be a runner but it’s just not happening, I’ve got some answers to help you get over the five most common obstacles that prevent people from ever starting to run. Here we go.

Problem #1: “The thought of running for even half an hour is overwhelming. I mean, that’s an entire sitcom!”

Solution: Totally. All of us have days when we feel the same way, though for experienced runners it’s more a mental hurdle than a physical one. But if you’re just starting out (maybe you want to run a 5K) and you wonder how you’ll ever train your body to go that long without stopping, here’s what to do.

Get a stopwatch and get yourself outside (or on a treadmill, or wherever else you want to run). Set the watch for half an hour, then start running. Doesn’t have to be fast, just run.

The trick is to keep doing something until the bell rings. Stop when you get tired, but keep walking. When you’re ready to run again, do it, and alternate running and walking until the half hour is up.

If this approach works for you, get a plan (or make one yourself) that gradually increases the length of time that you run, relative to the amount of time you spend walking. Within a few weeks, running for half an hour in the park will be way more fun than watching Parks and Recreation.

Problem #2: “I need to buy _____ before I can run.”

Solution: Running is a neat sport, in that you don’t need all that much stuff to do it. Get just enough clothes to cover your naughty bits and you’re all set. Even shoes are optional, these days.

But if you’d like to start training seriously, you’ll probably want a few things. A watch, a decent pair of shoes, a sports bra if you’re a woman. Socks that won’t give you blisters, a place to record your runs, a water bottle.

Whatever the thing is that you need, don’t let it become your excuse. It’s one thing to keep telling yourself, “I need _____ before I can run,” over and over. It’s another to notice, “I keep telling myself I need _____ before I can run, and yet I never actually do anything about it.”

That excuse is no longer valid. Go get what you need so you can start running.

Problem #3: “Running is boring.”

Solution: Sometimes. Sort of. Especially when you’re talking about 15 or 20 miles. But we’re just talking about a few miles at a time right now, and once you get into the rhythm and get comfortable with running, you’ll probably find what most runners do: the endorphins are completely addictive.

When I was starting out, music was a huge help. Download a few songs you’re ashamed to love — they’re the best for really getting amped up during your run. (At one time or another I’ve had Spice Girls, Hanson, and Kelly Clarkson on my running playlist. So lame, yet so perfect.)

Another idea: If you know how far you’re going to run, use a tool like Gmaps Pedometer to plot a route that actually gets you somewhere. If you’re planning to run three miles, for example, pick a spot a mile and a half away to run to. Starbucks, 7-Eleven, a friend’s house. Even if you’re not going to go in, there’s something cool about running to a place you’ve always driven to.

Problem #4: “I’ll look stupid because I’m out of shape (or because I run funny).”

Solution: This one’s all in your head. Almost no runner is going to judge you for not looking like a runner.

When I drive by someone who is out of shape and struggling really hard to run, it makes me want to run. I want to tell them to keep it up, that it’s awesome that they’re out there getting it done when it’s tough. That feeling of pushing through something, of doing the little things that amount to huge changes, is one almost every runner knows and wishes they could experience more of.

There are runners — some really strong, solid runners — who don’t look like they could run a mile, much less a marathon or an ultra. Sure, we can take a pretty good guess about someone’s ability by looking at their form, but it’s not a judgy thing. Everybody gets it done differently.

If you’re really worried about this, plan your route to be on a quiet trail rather than a busy road until you’re comfortable. But I hope that’s soon, because I’m telling you, nobody cares what you look like. And if you’re running while they’re driving, well, you should be the one smiling to yourself.

Problem #5: “I’d love to run, but I just hate running.”

Solution: Guess what? Almost nobody, the first time they went for a run that wasn’t for some other sport, liked it.

Running is tough. People who enjoy running are those who have done it a lot, those who have gotten used to it and have trained their bodies to do it efficiently and comfortably, without an extreme amount of effort. And for those people, it actually becomes fun.

If you hate running, it’s probably because you’re not yet good at it. If you want to become a runner, you’ve got to accept that the first few runs might not be so much fun.

But your second run will be a little easier than your first. And after a week or two, you’ll start noticing gains.

Your body will change. You might lose a little weight, and your legs will be a little stronger.

And then it will be a little easier. Which leads to more gains, more changes. Soon you’ll look forward to your run; it’ll be your grown-up recess.

And then one day, you’ll realize you’re a runner. That you, the last person on earth who could ever like running, actually like running.




From Couch Potato to Ironman — In 20 Months

Susan Lacke at the finish of Ironman Wisconsin, just 20 months after deciding to run her first 5K.

In 2009, I made a New Year’s Resolution to run my first 5K.

I assumed I’d run the 5K, cross the accomplishment off my bucket list, and go back to being a couch potato. But that didn’t happen.

Instead, that 5K led to something else: 20 months after making that resolution, I completed my first Ironman triathlon, a race which consists of a 2.4 mile swim, 112 mile bike, and 26.2 mile run.

Anyone can do an Ironman

After the Ironman, I wrote a post which was titled with the one statement about Ironman I firmly believe: “Anyone Can Do an Ironman.”

If you sit on the sidelines of an Ironman finisher’s chute long enough, you’ll believe this statement, too. There’s such a wide cross-section of Ironman triathletes, from chiseled studs to 80 year-old nuns. After sitting at enough finish chutes, I decided I didn’t want to be a spectator anymore. I wanted to know what it was like to be on the other side.

The next time I saw an Ironman finisher’s chute, I was running down it.

When I made that resolution to run my first 5K, I had no idea I’d complete an Ironman 20 months later. I was a couch potato who was trying to quit smoking (again). Ironman triathlons were something crazy people did, and though I was happy to spectate with a beer in my hand, I never saw myself as one of those people.

Besides, training for a 5K was hard enough. Training to run 3.1 miles was difficult and time-consuming.

Covering 140.6? No freakin’ way.

The 9 things that helped me do it

It was a series of bold choices, hasty mistakes, happy accidents, and – finally – focused planning which took me from couch potato to Ironman in just 20 months.

Everyone has their own way of doing things when it comes to Ironman, and when you train for one, you’ll discover yours. For now, here are what I found to be the nine most important keys in going from zero to Ironman faster than most people think is possible.

Read more »



Announcing the New No Meat Athlete Store (and the Summer’s Best NMA Shirt Photos)

If you’re one of the 2500 or so people who now owns a No Meat Athlete shirt, chances are good that you got it via the simple sales page on my blog.

(You know, the homemade one that probably left you with the feeling that it was about a 50/50 proposition between you actually getting your shirt and me absconding to Mexico with your money.)

Well, those days are finally over.

I must say I’ll miss the charm of that little page, but it’s with much relief that I finally introduce to you the shiny new No Meat Athlete store.  I say “relief” because I’ve sunk probably 40 hours into this thing, and have been to the brink of punching the computer screen and back many times over to get it just right (and I didn’t even do the design!).

I’ve stocked it full of No Meat Athlete stuff, not to mention a brand new shipment of shirts. So if you’ve been waiting because your size was out of stock, grab it now before they sell out again.  And there are some great new items too, including magnets, drawstring track bags, and those cool bags that fold up into themselves that are so good for taking to the farmer’s market.

So please, check out the new store and let me know what you think!

Oh yeah, and for ALL the people who have asked about tank tops and singlets — they’re coming.  Just another week or two.

And now…

The best NMA shirt photos of the summer!

You all have seriously ramped up the number of pictures you’re sending and posting on the NMA Facebook page. Which is awesome.

Here are my favorites of the summer’s crop, by far the best yet.

Erin skydiving (another Erin, not my wife):

TV/radio guy Andrew G. taking his NMA shirt for a stand-up paddle:

Who needs bratwurst? Daniel and Katrin in Germany:

Future Ironman Sweden champ:

Kayna doing her part to save the world from Team Beef:

Kayla, before Colorado Warrior Dash:

Kayla, after Colorado Warrior Dash:

Jay in NC hitting the range:

Leigh-Anne with her First Overall Woman trophy from a 5K (the day after winning First Overall Woman in a half marathon!):

“Scarlet O’Snap” and her teammate at roller derby practice:

Meriah after the Wisconsin Dirty Girl Mud Run:

Lisa and friend after the Verona Labor Day Classic:

And for the grand finale… Skott’s tattoo! Yes, a real tattoo:

Best crop yet, right?

Be like these awesome folks and head to the store so you can grab yours while your in stock. Well, we don’t have tattoos. Yet.

PS – If you’re in the Baltimore area, want to come hang out at our NMA meetup at One World Cafe on Thursday night (9/15) at 7 pm? Susan is in town (it’ll be the first time we’ve met in person), so come join us for some food, drink, and NMA-ness!  I’ll even bring along some freebies of new NMA items. One World Cafe is located at 100 West University Parkway in Baltimore near Johns Hopkins.



30 Days, 900 Very Ripe Bananas

You might remember a guest post about fruitarianism on No Meat Athlete last year that drew a lot of negative comments, mostly dismissing the diet as a fad. But Ben Benulis wanted to see if there was something more to it. Here he is with a post about his experiment.

If you’ve never heard of “dinosaur weiners,” it’s your lucky day.

As vegetarians and vegans, most of us are comfortable going against the grain. We buck the trend of the standard diet in favor of something we feel is better.

But even the most open-minded of vegetarian and vegan individuals will eventually draw the line somewhere.

Case in point: Fruitarianism.

Controversial things like this pique my curiosity. When I read last year’s No Meat Athlete post on the fruitarian diet, I began to ask questions:

  • How could anyone survive, even thrive, on just fruits and vegetables?
  • Why were people so quick to jump to conclusions that this diet was unhealthy/nutrient-deficient/unsustainable/expensive/ridiculous?
  • Why was there such a negative backlash on something that, to me, sounded kinda cool?
  • If fruits and vegetables are the healthiest foods, is it really so crazy to eat them to the exclusion of everything else?

If you look at the comments of the NMA post on fruitarianism, a lot of people seemed to magically become experts on why this was bad, without ever having read anything else on the topic or, better yet, trying it themselves.

I had the opposite reaction — someone going so ridiculously against the grain intrigued me. With such negative backlash, I wondered what the big deal was. I had to investigate for myself.

A rose by any other name

It turns out what many of us call “fruitarianism” is actually the 80/10/10 diet, designed by Dr. Douglas Graham. Dr. Graham is a lifelong athlete, a raw vegan since the 1980s and hasn’t had a sick day since before I was born. (I’m almost 30.) For me, that’s enough for me to wonder if he might have stumbled on to a secret or two in his lifetime.

His book, The 80/10/10 Diet, is an excellent, interesting read. It’s the culmination of years of experience and research that produced a few other books as well, including Grain Damage and Nutrition and Athletic Performance.

Before anyone undergoes such an endeavor (or dismisses it outright), I’d suggest picking up this text. If you’re looking for the Cliff’s Notes version, here are some of the highlights of the 80/10/10 diet:

  • Eat plant-based whole foods in their natural state. Nature provides food to us, as is, with everything we need. If we cook something, we alter it and it is no longer a whole food.  No other animal in nature cooks their food. (You don’t see monkeys in the rainforest sautéing their greens, right?)
  • When calories from protein exceed 10% it leads to poor health. Protein from raw plants is best. Cooked protein from any source is denatured. Animal protein is especially toxic.
  • When calories from fat exceed 10% it is excessive. Cooked fats in particular are carcinogenic. Oil is not a whole food and should be avoided.
  • Carbohydrates are then left to be at least 80% from calories as a lower limit.  For carbohydrates, fruit is king. It tastes great, comes in its own packaging, and doesn’t need to be cooked or altered in any way.
  • Grains are indigestible in their raw state. Since one has to cook them, they are not a whole food. Grains have a poor micronutrient content (relative to fruits and vegetables) and various “anti-nutrients,” such as gluten.

Putting theory into practice

I’d advise a gradual transition to the diet. I experimented with his recipes and slowly started incorporating more and more fresh fruits and vegetables in my diet until they were about 80% of daily intake. Once I felt comfortable with this, I decided to try a 30-day trial of this diet, full blast, 100%.

Fundamentally, the 80/10/10 Diet involves getting your primary calorie source (94-98%) from fruit. Your main source of macronutrients (calories, carbs, protein & fat) is fruit and your main source of micronutrients (vitamins and minerals) is vegetables.

However, since fruits are far more calorically dense than vegetables, you end up eating equal volumes of fruits and vegetables. Here is what a typical day looked like for me:

  • Breakfast: 1-2L of water.  3 large mangoes (600 calories)
  • Lunch/snacks: 4L of strawberry-banana smoothie.  About 27 bananas and 1/2 lb of strawberries with simply water as a base. (2,900 calories)
  • Dinner: Large spinach salad with tomato and 1/2 an avocado and homemade blueberry/date dressing (250 calories)

That brought my total calorie count for the day to 3,750.  For an active person like me, at 6’1″ and 170 lbs, this was about right. On very active days, I ramped up my calorie count.

In all, I was able to cover all my macro and micronutrient needs, aside from Vitamin D and Vitamin B12, which aren’t usually in plant foods, anyway. I feel pretty darn good about that.

The good, the bad, and the ugly

Who has 27 ripe bananas in their house for one day of eating? It can be a bit challenging. To make it work, I discovered a few key strategies:

Inventory management:

I’d like to think my work background in supply chain management helped here. Not only did I need to have enough fruit, I needed to have enough RIPE fruit. When you buy fruit from the grocery store, it usually isn’t ripe yet — there is a window of ripeness between underripe and overripe that must be carefully managed.

There’s a highly technical way to determine ripeness, and I’ll let you in on the complicated secret: A banana must be brown and speckled, like a “dinosaur weiner.”  (If anyone asks you where you got such privileged information, don’t tell them I let you in on the secret!)

I needed lots of speckled dinosaur wieners. So I bought in bulk. I found out that if you buy an entire 40lb box of bananas from the grocery store, they give you a 10% discount. $17 for 40lbs of bananas is 3 days worth of food. Turns out this diet is pretty cheap after all!!

Of course there were the awkward questions at the checkout line. I got tired of people not believing me when I said I was going to eat them all so I started telling people I had a pet monkey.

Whenever a certain type of fruit was on sale, I bought as much as I could carry. On one weekend drive out to the country my wife and I passed a farm fruit stand got a 40lb box of peaches for $18. For 3 days, I ate pretty much only farm-fresh organic peaches and spinach. Despite what you may think, it was fantastic.

A blender is essential:

30 bananas a day is best accomplished by drinking most of them. There end up being endless permutations of possible smoothies. For the sake of easy digestion, smoothies of more than 3 ingredients are discouraged. If you’re on the 80/10/10 diet, your new motto is “simplicity at meal time, variety throughout the year.”

Social situations:

The diet makes it challenging (not impossible) to meet friends for dinner. If people asked, I just told them I had eaten before I got there (which was often true). Your main option at any restaurant is a salad with no dressing.

Taste buds:

The longer you do this diet, the more your taste buds “wake up,” and you no longer need dressing on a salad because the vegetables taste so good on their own.

My taste buds became “re-sensitized”. Fruits and vegetables just tasted better and had more flavor. Lettuce and spinach, just on their own, tasted delicious. Conversely, veggies like jalapenos, olives and banana peppers (which I always loved) had almost too much flavor and became hard to eat.

Cravings for things outside the diet:

This was tricky. There were times when cravings for a burrito or tofu stir-fry crept in. To manage this, I ate enough fruit during the day so that I would always be satisfied. I counted my calories to make sure I was getting enough to sustain me through the day. Once I mastered that, the cravings never really hit me anymore.

The results

While undertaking this experiement, I noted a few changes in my body. I lost 5 pounds of body fat, going from 11% body fat to 8%, though I was eating as much as I wanted (anywhere from 3,600 to 4,400 calories a day).

I also noticed insane athletic recovery. I’m no Ironman triathlete, but I do like to get out there and hit it hard when I can. I had one day where I did 22 miles commuting on my bike, a superslow strength training workout at lunch, and 2 hours of footbag at night. The next morning I woke up fresh as a daisy not an ounce of soreness.

I slept better. I felt clear-headed. I was more productive at work.

I just felt better.

Lasting impact?

I was a “fruitarian” for 31 days — 1 day longer than planned. On the 32nd day, I broke down and had some Chinese stir-fry.  After I ate it, I felt like someone had force-fed me 10 sleeping pills and then punched me in the stomach.

I took a week off and truthfully went on what turned out to be quite the vegan junk food bender. I had an obligatory monster burrito and even an entire Whole Foods vegan pizza in one sitting.

At the end of the week, I went out for a run and woke up the next day, sore for the first time in over a month. That was the signal to re-embrace the diet.

This time, I’m going for 60 days.

Ben Benulis is a vegan footbagger and runner who also enjoys cycling and strength training.  He lives in Austin, TX with his wife and 2 dogs. He blogs at Vegan Gym Rat and is sometimes hangs out on Twitter as @ironcladben.

PS — For any NMA readers in the Madison, WI area this morning (Friday, Sept. 9), for Ironman Wisconsin or anything else, NMA writer Susan Lacke is hosting a little meetup at 10 AM at the coffee shop on Main and Martin Luther King in Madison, by the Ironman Registration. Come hang out!



A Review of Brendan Brazier’s New Book, Thrive Foods

If you’re the type that reads blogs about vegetarian and vegan fitness, then you already know who Brendan Brazier is.

He’s been a friend of this site since the very beginning, so of course you’ve already checked out our first interview, our second interview, and our third interview, right?

Okay, so if by chance you don’t yet know about Brendan, he’s a former professional Ironman triathlete who competed on an entirely vegan diet. And he’s the author of several books — most recently, Thrive Foods, which hits U.S. stores this month.

Well, the folks at Vega, Brendan’s sports nutrition company, were nice enough to send me an advance copy of Thrive Foods to review.

Hence the title of this post. Review time!

How do you improve on Thrive?

I read Brendan’s first book, Thrive, shortly after I became vegetarian back in 2009. It was my first serious introduction to plant-based nutrition, and it’s an incredibly thorough resource for any athlete who is interested in learning about the advantages to the body and the environment that a vegan diet offers.

It became my manual, my nutrition bible, and the book I recommended whenever someone asked me where to turn.

But there was one aspect of Thrive that I eventually came to realize I did not love: the actual, day-to-day recipes.

Take a look at a few of the ones I shared on this site (with Brendan’s permission, of course).  There’s the raw walnut “burger.”  There’s raw zucchini “pasta.”  There are the “pizza” recipes.

Why am I putting this stuff in quotes? Because if you actually look at these recipes, you’ll see that while they’re super-healthy, they’re really approximations of what these words are supposed to mean.  Don’t get me wrong — these high-raw, gluten-free, high-net-gain versions of familiar foods are far better for you than the originals, for sure. And as a professional Ironman triathlete, someone for whom fueling his body is part of his livelihood, that’s what mattered most to Brendan when he wrote Thrive.

But for a family, a vegetarian one even, that wanted to eat pretty normal (read: cooked) food, the recipes in Thrive were a little too extreme. I did the best I could with raw smoothies, salads, and I incorporated of as many of Brendan’s “next-level” foods as possible into my meals, but the diet in its entirety was something I just couldn’t adopt.  (I did appreciate the recipes for smoothies, sports drinks, and energy bars, however, and still use those today.)

The good news: Thrive Foods, Brendan’s new book, changes all of this.

In Thrive Foods, the focus is still on high-energy foods, many of them raw. But now, taste seems to have played a substantially larger role in the development of the 200 recipes in the book. Thrive Foods isn’t just for athletes; it’s for the growing vegan-curious population out there who cares about health, but really wants their food to be good.

And cooked. That’s hot.

Right in the introduction, Brendan explains that he’s not a chef, and so he enlisted the help of several top vegetarian and vegan chefs to improve the palatability of his ultra-healthy recipes. I’m familiar with only a few of the names, but you may know more of them: Amanda Cohen, Matthew Kenney, Julie Morris, Chad Sarno, and Tal Ronnen.

There are still the sports drinks, smoothies, energy bars and energy gels like I loved from Thrive. But now the salads, soups, dips, dressings, main courses, and desserts are the types of foods you can make for your family. (In fact, our 16-month old son even likes this food — a few nights ago he wolfed down his share of the Shanghai Rice Bowl, the recipe I’ve included at the end of this post.)

What’s amazing is that with the much-improved quality of the recipes, the focus on nutrition still shines through, making Thrive Foods the healthiest cookbook I know of. Many of the recipes (perhaps 10-20% of them) are raw, and most of those that are not still incorporate lots of raw ingredients and the foods that Brendan introduced so many of us to in Thrive — chia seeds, buckwheat, sprouts, dulse, coconut oil, dates, hemp seeds, etc.

If Thrive Foods was a cookbook and nothing more, it’d be totally worthy of my recommendation.

A volume of accessible recipes to accompany the treasure trove of information and the more extreme recipes in Thrive.  What more could you ask more?

Well, guess what? There’s a lot more… the recipes don’t start until page 127!

The entire first third of the book is an introduction to benefits of a plant-based diet, for health and the environment. It differs from Thrive in that the nutrition focus isn’t on sports nutrition, but rather on eating for general well-being and energy. But just like in Thrive, Brendan explains the need for all kinds of individual nutrients and minerals, listing the reasons why we need them and the best sources for them. He also goes into depth about the benefits of each of what he calls “next-level” ingredients.

If it sounds like I’m gushing about this one, it’s because I am. I really like this book. In fact, I’ll go ahead and call it the best vegan cookbook out there, if you’re looking for a balance of serious nutrition and food that tastes good. Oh yes, I went there.

I’ve recommended Thrive to more people than I can remember, but if I could go back and do it again, I’d start with Thrive Foods instead, for anyone but the most serious of athletes. The recipes are way better, and the supporting information is presented in a more appealing, easily-digestible way, with the help of graphics and diagrams for those who just want to skim it.

Alrighty. Enough gushing. You can check out Thrive Foods for yourself by visiting Brendan’s Facebook page, where you can download the introduction and three chapters from the book for free. Or if you just want to go ahead any buy the book, you can do that here (that’s my Amazon affiliate link, by the way). Finally, in case I haven’t provided enough links to click, you can go to Vega’s Facebook page to enter a contest for a chance to hang out with Brendan at a “green” Hollywood party during Emmy week.

I’ll leave you with my favorite of the handful of recipes I’ve tried so far. It’s quick, filling, and gives you a good idea of the mix of healthy, superfood-y stuff and regular food that you’ll find throughout Thrive Foods. And like I said, my kid even liked it. 🙂 Oh, and the portions are enormous, so count on leftovers from this one.

Shanghai Rice Bowl (from Thrive Foods)

Time: 10 minutes; 20 minutes for the rice – Makes 2 servings

  • 1/3 cup water
  • 4 baby bok choy, cut in half lengthwise
  • 6 tbsp olive oil
  • 6 tbsp tamari
  • 3 cups shiitake mushrooms, stems removed and halved if large
  • 4 cups cooked brown basmati rice
  • 1/2 cup Tahini Sauce (see recipe below)
  • 2 tsp Mixed Herbs  (Another recipe used several others: basically a blend of oregano, basil, marjoram, dill, thyme, rosemary, sage)
  • 2 cups sunflower sprouts
  • 2 tbsp hulled hemp seeds
  • 1 cup cooked or canned chickpeas
  • 2 lemon wedges, for garnish

Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam 5 minutes until bok choy is almost tender. When water evaporates, add 2 tbsp olive oil, 2 tbsp tamari, and the shiitake mushrooms. Saute 5 minutes until bok choy and mushrooms are tender. Set aside.

Divide the cooked rice between 2 large bowls, and drizzle both with Tahini Sauce, 4 tbsp olive oil, and 4 tbsp tamari. Sprinkle with Mixed Herbs.

Place the sauteed bok choy and shiitake mushrooms on the rice, and top with sunflower sprouts, hemp seeds, and chickpeas.

Garnish with lemon wedges and serve.

Tahini Sauce

  • 2 cloves garlic, minced
  • 1/2 cup chopped parsley
  • 1/2 tsp sea salt
  • 2 tbsp lemon juice
  • 2/3 cup filtered water
  • 1/2 cup tahini

In a belnder, process the garlic, parsley, salt, and lemon juice until smooth.

Add the water and tahini, and process until smooth. You may need to add a bit more water if your raw tahini is especially thick. Add water a tablespoon at a time until you get a pourable consistency.

Store in a sealed container in the fridge for up to 4 days.



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