Zaphod - My neighbour is a bee keeper so I have an abundant supply of honey and only have to cross the street to re-stock my supply.

Agree that local honey is highly superior to commercial grades of honey.

This is one thing I've learned and stuck to over the years. If possible avoid that 'Wonder' Bread.

A lot of good ideas and advice here. We are the engine, and how we fuel that engine will affect its output and longevity. I stay away from processed and packaged foods, soda, cold cuts, candies. These seem to be the diet of most people. They are also the population with health issues.
People think I deprive myself, but in fact I eat as much as I want. It's just that I choose wholesome foods as my regular diet. Wife and I cook from scratch. And can indulge on 'treats' if I feel like it and not suffer or feel guilt. Practice moderation, and common sense.

One thing I'd like to share, is Labneh. I was introduced to it 5 years ago, and absolutely love it. I'm lactose intolerant, but this tasty yogurt-cheese goes down easily. Best way to describe it is what Phillie Cream Cheese wishes it could be. If you're in an urban area, look for Mediterranean or Middle Eastern supermarkets, they'll sell it freshly made. It's cheap and nutritious. Pick up some fresh baked pita, a dash of thyme or mint, sea salt, and extra virgin olive oil, and it's delicious.

As BBM and noglider pointed out, find what works for you. It is genetics. One diet can wreck the health of another from a different background. The number of people in my family in North America with type-2 diabetes is alarming.

[SixtyFiver]
Hmmm, that recipe for the bars sounds intriguing and so simple. My wife loves honey, swears by it. I'll have to try it, thanks!

well, call me a convert. I took what i've learned in this thread and put it to use today.

I ate a good lunch around 1:30 then around 4:30 headed out for a ride. Around the end of the first hour I pulled over at a deli to refill my water bottle, thought of what I learned here and looked for some fuel. Unfortunately the bet choice available was a snickers bar, but That was good enough. at the end of the second hour I stopped again for water but remembered...electrolytes! Grabbed a Gatorade and refilled my water bottle with that. By the end of hour three I was at my office and I know I can do the commute from there to home practically on empty so I just pushed on.... I intended to go 25-30 miles today but ended up doing 51 first time I've done that successfully, and according to the little iphone app cyclemeter I averaged 15mph over the course of the ride and climbed 2500 feet.

Got home and my roommates had grilled chicken for dinner so I had immediate protein i could stuff in my mouth when I got home. That felt really surprisingly good.

Here I sit now, 40 minutes after having come home, cramp free...a little sore but feeling better than I ever have after rides of just 35-40 miles.

Thanks guys!

honestly if I'd left earlier and brought a pb&j sammich I might have made a century out of it. well at least a metric century.

Did a little experiment this morning. 1/2 cup of oameal ( pre-cooked) Raisins , a slice of whole wheat toast and 12oz of OJ. I headed out with water and and a BBJ for reserve. I rode reasonable hard for 25 miles before any thought of hunger, 35 before I started to think about the sandwich at which time I gave in. 35 miles on less than a $1, pretty cool! Should have ridden north to Zaphod's for dinner, I pig on Pizza and at 9pm still feel like c**p.

Hadn't thought of this but it makes sense! I'll have to see if I can find some local honey this fall. I've really been on a honey kick lately and have been sweetening everything with it!

Try at a farmers market. Thats something that you can find there pretty often.

Andrew, i thought of your Cuban Sandwich...I went past two really good BBQ joints on my way home...one was on the wrong side of a Jersey wall, but the Mason Jar in Mahwah was tough to ride past.

I carried a 5 spot with me and spent 3 between a snickers and a gatorade and a funsize snickers which is not really much fun.

Yeah, I there's lots of places around here I can get local honey. I work on a Best Buy project team so I tend to travel a lot. I sometimes see signs for honey when I'm out in the sticks. I might just have to drop in one of them! I used to buy honey from a blueberry farm when I lived in Florida. Really dark stuff but I know it had all kinds of good things in it you just don't get from commercial grade honey.

I never understood the contradiction of terms of "funsize" any candy bar. It seems like the bigger ones are more fun to me!