tag:blogger.com,1999:blog-37485539955051926972024-03-13T10:20:26.439-07:00Feasting on FitnessA food and fitness blog from a dedicated CrossFitter following the paleo lifestyle.Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.comBlogger75125tag:blogger.com,1999:blog-3748553995505192697.post-4242824524441168032011-12-30T10:41:00.000-08:002011-12-30T10:41:21.193-08:00Maintaining Fitness During Pregnancy<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-7bVdz2RYW3Q/TsCZ70j_mZI/AAAAAAAAAco/YY8AMVxGW78/s1600/Kristy+Preggy+WOD+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="433" src="http://1.bp.blogspot.com/-7bVdz2RYW3Q/TsCZ70j_mZI/AAAAAAAAAco/YY8AMVxGW78/s640/Kristy+Preggy+WOD+2.jpg" width="640" /></a></div><b><br />
</b><br />
<b>Staying Active During Pregnancy</b></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">While I am definitely slowing down now at week 39, I wanted to share that many CrossFitting women can continue working out all the way to due date or at least as long as feels good with their body--like I did until just a couple of weeks ago.<br />
<br />
Although the third trimester brought back a bit of fatigue like I felt in the first, I still CrossFitted and did work around the house and yard up until about the 37th week. <br />
<br />
<b>My CrossFit Modifications</b><br />
<br />
For CrossFit, here were some of my modifications:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>lifting lighter weights and working technique instead of trying to set new PRs, </li>
</ul><ul><li>using knee raises hanging on the pull-up bar instead of sit-ups (ideally these would be knees to elbows or knees to armpits, but I can't get that tucked anymore) and transitioning to shoulder press towards the end for midline stability work,</li>
</ul><ul><li>using ring rows instead of pull-ups (the bands don't feel comfy hitting my bulging belly and kipping feels too violent and heavy), </li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-IgatIT_uw4k/TsCbhGLaRMI/AAAAAAAAAcw/gkOebSdO9To/s1600/Kristy+Preggy+WOD+7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="262" src="http://4.bp.blogspot.com/-IgatIT_uw4k/TsCbhGLaRMI/AAAAAAAAAcw/gkOebSdO9To/s320/Kristy+Preggy+WOD+7.jpg" width="320" /></a></div><div><br />
</div><ul><li>performing hollow rock holds while hanging from a bar instead of the ground, </li>
</ul><ul><li>stepping boxes instead of jumping, </li>
</ul><ul><li>rowing and biking instead of running, </li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-jTyk7U7KBnI/TsCblg51a3I/AAAAAAAAAc4/0708UPrPUsM/s1600/Kristy+Preggy+WOD+11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://1.bp.blogspot.com/-jTyk7U7KBnI/TsCblg51a3I/AAAAAAAAAc4/0708UPrPUsM/s320/Kristy+Preggy+WOD+11.jpg" width="320" /></a></div><ul><li>using parallettes for push-ups and burpees (adding knees on the ground for high reps/speed), </li>
</ul><ul><li>not squatting with weight at very high speed (i.e. no full squat snatches or cleans) since I have heard of women having ligament issues with that during pregnancy. However, I did do weighted front squats, back squats, overhead squats, and snatches and cleans landing in the power position. And I transitioned to using dumbbells instead of the barbell once I realized I was arching the barbell way out to get it past my belly and returning it was belly-skimming sketchy. </li>
</ul><ul><li>and finally scaling down to stretching in the final weeks when opening, softness, and readying the body for birth is the goal (setting aside my CrossFit brain for a time to not be concerned with weight, reps, or time--which is <i>really</i> hard!). </li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-matcSXd_hFs/TrwHn-ntZYI/AAAAAAAAAcY/iKTeyX7A378/s1600/KristySquatPreggy+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="303" src="http://1.bp.blogspot.com/-matcSXd_hFs/TrwHn-ntZYI/AAAAAAAAAcY/iKTeyX7A378/s400/KristySquatPreggy+4.jpg" width="400" /></a></div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-vIj4fP6PEZA/TrwIDYmmsZI/AAAAAAAAAcg/jn4jVIrjVps/s1600/KristySquatPreggy+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="278" src="http://1.bp.blogspot.com/-vIj4fP6PEZA/TrwIDYmmsZI/AAAAAAAAAcg/jn4jVIrjVps/s320/KristySquatPreggy+5.jpg" width="320" /></a></div><div><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Lessons Learned</b><br />
<br />
What I have found through personal experience:<br />
<ul><li>Rapid hip opening leads to round ligament pain in me so intense I have to stop and wait it out before continuing to straighten. That happens when I try to get up too fast (I need to slowly transition from the rower or just from sitting to standing), bear crawl then try to stand, or when I open and close my hips with too much intensity and repetition--like long, hard rowing. To avoid it, I know I can row a 250 with intensity, so that is my distance of choice, or I can go long and slow if I want to stick out a 500 or 1k, but I have to be really slow getting off the rower and stand up slooooowly. And to note: round ligament pain is completely normal when you belly is quadrupling in size and latched in place by just a few ligaments. </li>
</ul><ul><li>Holding my breath is a no-no (it makes me dizzy and isn't good for the baby), so no more slow, heavy lifting. I can go lighter and move quicker while holding tight and breathing at the beginning and end of the movement or breathing while holding tight during the movement if I stabilize tightly.</li>
</ul><ul><li>I have to lift things off the floor with wide leg position and row with bowed legs too--which makes me laugh since I feel like a pot-bellied heavy lifter.</li>
</ul><div><b>Listen to Your Body</b></div><div><br />
</div>Overall, I surprise myself with what I can still do and how it makes me feel--I love it. Even though I am not CrossFitting now, I can still walk and lift and move things around the house that are reasonable. I just learned to take the intensity down a notch to not get seriously winded and I feel out the movement--if I get ligament pains, I slow down or stop if necessary and wait them out to continue. A lot of it is just feeling it out and using common sense. Like with eating when I'm hungry and trying to provide my body with fuel not junk--I listen to my body. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For the yard projects, in my third trimester I helped haul concrete chunks from the cracked slab we removed from our backyard, spent hours spreading mulch from our landscaping project, and helped shovel 4 cubic yards of granite base rock for the new patio, which my husband put in with the help of our friends on a weekend. I single-handedly moved a woodpile across the yard--just me and the wheelbarrow. Who says pregnancy needs to be a time of rest? <br />
<br />
<b>Pregnancy Side-effects</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I am so lucky to have not had the quintessential pregnancy back pain. I credit my level of fitness obtained over years of getting expert CrossFit coaching at CrossFit Santa Cruz to help drill midline stability and make lifting with a straight back second nature. I am careful lifting to not go too heavy and strain my back that already has such a load to support on a daily basis. But I certainly still lift--it's functional and necessary to life. I love shocking the check-out clerks at the grocery store as I string multiple bags from my body like a Sherpa--"Nope, I don't need any help out today, thanks!"</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I have also noticed that my recovery during pregnancy is truly amazing and much more accelerated. The speed at which I recover when I do feel a little sore and how rare soreness is for me now is truly remarkable. Another wonder of pregnancy! I continued taking 5g of omega-3 fish oil a day for most of my pregnancy, but started to decrease that to just over 1g by the end so that I don't overly bleed during delivery and recovery (fish oil thins the blood and I have found that especially true with my body). My soreness now in the final weeks is mostly upper back strain counterbalancing that medball-sized 50# weight in front and leg numbness/cramping, which is just my uterus squishing nerves in there. Normal, but annoying.<br />
<br />
But I must admit: at week 39 and 3 days I am getting more and more uncomfortable, which is a good thing. I have LOVED being pregnant and have felt wistful about losing the amazing feeling of having my little one so close and squirming and hiccuping inside. I already feel like I will miss that intimacy, the happy cocktail of hormones that have made me feel amazing and literally glowing, and the mental time-off from caring about body image. But as the end approaches, I am happy to be about ready to leave behind my amazing pregnancy and embark on a whole new journey of discovery and wonder at my little one. I can't wait to meet him and share the world with him! </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So the moral is: basically eating healthy, home-cooked foods and exercising using functional movements really does help a pregnancy go smoothly and become a wonderful, fun experience? Go figure!<br />
<br />
</div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com13tag:blogger.com,1999:blog-3748553995505192697.post-30371983976428790472011-11-10T09:02:00.000-08:002011-11-10T09:02:14.649-08:00DIY Food Adventure: Dinner<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-jEqBG_JeJmg/TrrR8r7TEKI/AAAAAAAAAcA/7B3jRcthxdI/s1600/meals.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-jEqBG_JeJmg/TrrR8r7TEKI/AAAAAAAAAcA/7B3jRcthxdI/s400/meals.JPG" width="266" /></a></div><b><br />
</b><br />
<b>DIY Food Adventure </b><br />
<b><br />
</b><br />
The challenge has officially ended, but many of us are continuing to eat home-cooked meals. It has created a positive feedback loop where making your own food:<br />
<br />
<ul><li>feels gratifying, giving you a sense of accomplishment for your precious time and effort,</li>
<li>makes you feel good on the inside with normalized digestion,</li>
<li>has a positive emotional response: you feel good and don't have the blood sugar highs and lows that make you cranky and short-tempered,</li>
<li>improves your performance at the gym and in your daily life because you are fueling yourself with quality nutrition and feel energized.</li>
</ul><br />
I look forward to continuing this challenge and feel so appreciative for the boost to get my nutrition on a healthy track, especially for my pregnancy--the most important time in my life to be eating healthy!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-ApaSrOILZkQ/Trv-r7V0GdI/AAAAAAAAAcQ/8LIT3LXpa7I/s1600/32+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-ApaSrOILZkQ/Trv-r7V0GdI/AAAAAAAAAcQ/8LIT3LXpa7I/s400/32+weeks.jpg" width="298" /></a></div><br />
<b>Week 32 of 40</b><br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>So now my belly is so huge people keep asking if I am due at any moment. However, I still have over a month and a half to go! I have gained quite a bit of weight, over 35#s already, but my midwife doesn't mind and it seems to be almost all in the belly--I have quite a basketball of baby! <br />
<br />
The interesting thing about the weight gain is that I am not eating any differently and if anything I have been pretty good with fewer weekend treats. When I do have them, I splurge on an ice cream dessert, steamers with whip cream and light flavor at the coffee shop, corn chips, french fries when I eat out, and Chipotle burrito bowls with a bit of rice. Not too awful and much fewer and farther between than in the past. I'm still staying strong with my gluten-free diet and it isn't all that hard--eating food that makes you feel good is a really great motivator. <br />
<br />
My meals are home-cooked still, usually starting with bone broth and fruit, then eggs and fruit, cheese and pepperoni or chicken (maybe with <a href="http://www.foodrenegade.com/grain-free-biscuits-served-with-bacon-egg-and-cheese/">grain-free biscuits</a>) and fruit, and meat and veg at night often with a dessert of fruit. Yeah, it's a lot of fruit, but I vary it up with bananas, grapefruit, grapes, figs, pears, and apples. And hey, I'll take fruit over sugar and processed crap any day. I usually have 4 meals if I am up early and with the time change I have been up early lately. My body is just part ready to be up and part sick of trying to find a comfortable sleeping position where my legs don't go numb or have shooting pain when I move--doesn't happen all the time, but it isn't fun when it does. Leg cramps when sleeping and numbness when standing for a long time is about the only uncomfortable pregnancy "symptom" I've had to deal with regularly--not too bad! <br />
<br />
But my pregnancy is going fabulously for me. I feel great and absolutely LOVE the experience of having my little one moving around inside my belly. He is adorable already and sometimes I just stay up in the middle of the night feeling him hiccup or squirm back and forth, contorting my belly in such funny shapes. I love to just sit with my belly out on the couch after dinner and watch him kick and bring knees/hands/elbows/buns across my belly. Last night I had both cats curled up on my legs and squeezed in close against my warm belly. It was so cute to have all my little ones sharing my lap :)<br />
<br />
</div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Home-cooked Dinners</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Dinner is the one weekday meal my husband and I share, so it means a lot to me to have something nourishing and satisfying late in the day. Our go-tos for protein have been:<br />
<br />
<ul><li> <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">Slow cooker carnitas</a> with sour cream </li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-RN7ndUyeuPs/TrrL9OpIZtI/AAAAAAAAAbA/emYyh2OCG7o/s1600/carnitas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-RN7ndUyeuPs/TrrL9OpIZtI/AAAAAAAAAbA/emYyh2OCG7o/s320/carnitas.jpg" width="239" /></a></div><ul><li>Meaty veggie-laden <a href="http://feastingonfitness.blogspot.com/2009/09/pasta-sans-pasta.html">tomato sauce</a> using jarred tomatoes (no more cans for me due to BPA concerns) and slow cooking a big batch with grassfed beef, zucchini, and mushrooms for at least 4hrs on Low</li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/--rjxiNzNMY0/TrrMETPF-PI/AAAAAAAAAbo/sZwtQ67Rdrk/s1600/meat+sauce.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/--rjxiNzNMY0/TrrMETPF-PI/AAAAAAAAAbo/sZwtQ67Rdrk/s320/meat+sauce.jpg" width="239" /></a></div><ul><li><a href="http://feastingonfitness.blogspot.com/2010/09/broiled-bacon-fat-smeared-broccolini.html">Grassfed beef burgers</a> with cheese and sometimes bacon </li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-4ezgFdJz9Fg/TrrL78WjQNI/AAAAAAAAAa4/h_RuY-3Wh1w/s1600/burger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-4ezgFdJz9Fg/TrrL78WjQNI/AAAAAAAAAa4/h_RuY-3Wh1w/s320/burger.jpg" width="239" /></a></div><ul><li>Chicken soup using <a href="http://feastingonfitness.blogspot.com/2011/10/diy-food-adventure-menu-breakfast-bone.html">slow cooker chicken bone broth</a> and roasted chicken</li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-7jpA41DagEY/TrrL_AdjfQI/AAAAAAAAAbI/-5qPC5DDFfg/s1600/chicken+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-7jpA41DagEY/TrrL_AdjfQI/AAAAAAAAAbI/-5qPC5DDFfg/s320/chicken+soup.jpg" width="239" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><ul><li><a href="http://feastingonfitness.blogspot.com/2010/02/starter-series-2-eat-vegetables.html">Grassfed beef marinated in wheat-free Tamari sauce</a> </li>
<li><a href="http://www.epicurious.com/recipes/food/views/My-Favorite-Simple-Roast-Chicken-231348">Roasted chicken</a> </li>
</ul><br />
For carb, I make dinner my veggie meal. Usually I'll have cut veggies like yellow peppers, baby carrots, and cucumbers. They are terrific scoops for tomato sauce and little boats for carnitas. Meats are also great wrapped in steamed collards (just trim out the woody part of the stem, keeping the leaf intact as much as possible, and steam for less than a minute until pliable). They are durable, tasty wraps that trump lettuce for wrap-ability. I sometimes switch out the veggies with corn chips when I am feeling naughty but that saltiness usually makes me guzzle water all night, so I am up even more often. No es bueno.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-YQaao68IdvI/TrrMAat28aI/AAAAAAAAAbQ/4PyiLlUG6v4/s1600/collard+roll.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-YQaao68IdvI/TrrMAat28aI/AAAAAAAAAbQ/4PyiLlUG6v4/s320/collard+roll.jpg" width="239" /></a></div><br />
For another change, I'll roast/broil up some delicata squash into chips--just thinly slice, toss in oil, and eat seeds and all (thanks to my friends Sonny and Jill for starting the delicata squash craze!). My husband enjoys salsa, roasted cauliflower, and acorn squash more than I do, so he subs those for the cut veggies that aren't his favorite. We also have steamed artichokes on occasion, which we both love: just trim, season with salt, pepper, and olive oil and steam above an inch of water, lemon juice and garlic cloves for 45min or until the outer leaves fall off with the lightest touch. Serve with or without melted grassed butter. Yum!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-4qYNyfFs3L4/TrrMB0GIWJI/AAAAAAAAAbY/wLjiC4gNiKY/s1600/delicata.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-4qYNyfFs3L4/TrrMB0GIWJI/AAAAAAAAAbY/wLjiC4gNiKY/s320/delicata.jpg" width="239" /></a></div><br />
And I often have a dessert of cut figs--such a delicious new favorite! I cannot believe I just had my first raw figs this year--wish I had found this delight earlier :) And another new dessert treat: celery with almond butter. I have been craving fat a bit more lately, so this is a satisfying splurge.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-C_L704qq_A8/TrrMDKoYOVI/AAAAAAAAAbg/7moc1RVDb8I/s1600/figs+on+plate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-C_L704qq_A8/TrrMDKoYOVI/AAAAAAAAAbg/7moc1RVDb8I/s320/figs+on+plate.jpg" width="239" /></a></div><br />
I know I could be all crazy and change up the meal plan more often, but really I love what I am eating and haven't tired of it yet. It is nourishing and homemade and just makes me feel SO much better than any meal I have out at a restaurant that I instantly regret that night with crappy sleep and the next day with a carb hangover. Real food makes a noticeable difference and will help me thrive instead of just survive the last weeks of my pregnancy :)<br />
<br />
</div></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com5tag:blogger.com,1999:blog-3748553995505192697.post-42843919562805405202011-10-20T12:44:00.000-07:002011-10-20T12:44:12.679-07:00DIY Food Adventure Menu: Lunch and Snack<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-SigLKSXdeLY/TqBsm0TZLyI/AAAAAAAAAWo/sk2q7F5r03A/s1600/Kristy+West+Cliff.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://4.bp.blogspot.com/-SigLKSXdeLY/TqBsm0TZLyI/AAAAAAAAAWo/sk2q7F5r03A/s400/Kristy+West+Cliff.jpg" width="400" /></a></div><b><br />
</b><br />
<b><br />
</b><br />
<b>Entering the Third Trimester </b><br />
<b><br />
</b><br />
So now I am in my 29th week of pregnancy, just starting the third trimester. I can understand how the second was the best (and third is the one with the hairy chest? No, thankfully, no!) and now it starts to get a little more challenging to move around and do the things I am used to doing--like tying my shoes and sleeping :) I am also a bit more tired and breathing hard easily, which often makes me laugh at the gym when 10 reps of even something light makes me pant. <br />
<br />
But the little one is moving around like crazy and the movement is so much more interesting just in the last week. I can see huge softball-sized pushes stretching out my belly and moving across and he taps, or seems to rhythmically softly kick or tap his hands too slow to be a heartbeat and too fast to be hiccups. At least I think so. He is still flipping around and squirming and loves to bop around in my belly whenever I am at rest and sometimes even when I am not, which feels really strange. Imagine the entire contents of your belly flip-flopping while you walk. There is nothing in the world quite like it... He is quite the entertainment for me and my husband :)<br />
<br />
I've been keeping active, although my gym workouts have been reduced to 3-4 days a week. I love to take walks on West Cliff (pictured above) with my husband when he gets home from work and try to do something every day. I definitely believe that diet and exercise are key to a healthy pregnancy.<br />
<br />
I am still keeping up with the <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/diy-adventure.html">DIY Food Adventure</a> through my gym: <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/">CrossFit Santa Cruz</a> by making my own food for the majority of my meals and I don't plan on stopping. It has been the best thing for me and my pregnancy. My diet is the same, but I have been gaining weight pretty well after that initial slow period during the first to mid-second trimesters. Now I have already gained 30lbs (!), but I am not eating significantly more and I have if anything tightened up my diet to include fewer weekend cheats on desserts. I know they make me feel so crappy the next day that I have been trying to have some fruit instead, and the figs in season right now are my favorite. I can't believe I waited so many years to have raw figs! They are divine!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Gf50iANCnMY/TqBwDwc5BBI/AAAAAAAAAXo/zr7EJD_SwAk/s1600/figs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-Gf50iANCnMY/TqBwDwc5BBI/AAAAAAAAAXo/zr7EJD_SwAk/s320/figs.jpg" width="239" /></a></div><br />
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I've taken to having <a href="http://feastingonfitness.blogspot.com/2011/10/diy-food-adventure-menu-breakfast-bone.html">broth</a> and a banana for breakfast, an egg scramble (with <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">carnitas</a> if I have some) or just eggs with grapes or apples for second breakfast/lunch, and then the lunches/snacks given below. I make sure to get in some fresh veggies with at least one or more meals and to eat 3-4 meals a day. <br />
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<b><span class="Apple-style-span" style="font-weight: normal;"><b>Lunch</b></span><span class="Apple-style-span" style="font-weight: normal;"> </span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-weight: normal;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-TOUypjpQxjM/TqBvd2Gg05I/AAAAAAAAAXQ/1kLVFsZtHjA/s1600/tomatoes+and+cheese+and+pepperoni.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-TOUypjpQxjM/TqBvd2Gg05I/AAAAAAAAAXQ/1kLVFsZtHjA/s320/tomatoes+and+cheese+and+pepperoni.jpg" width="239" /></a></div><b><span class="Apple-style-span" style="font-weight: normal;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-weight: normal;">One of my go-to lunches is basically pizza without the crust. I broil heirloom tomato slices topped with cheese (whole milk mozzarella was a favorite, until my store switched over to part-skim :(--now I like the Farmer's cheese) and pepperoni (such as Applegate brand--a lesser of evils in the processed meat world) and then savor that ooey-gooey deliciousness. I usually serve it alongside </span></b><b><span class="Apple-style-span" style="font-weight: normal;">sliced bell peppers (I've found that the smaller they are, the sweeter, and the yellow seem to be sweeter than the red) and cucumbers (the smaller the better on these too).</span></b></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-fOnp19Oe9ik/TqBvt1NucaI/AAAAAAAAAXY/UZcPnwl_3WQ/s1600/biscuit+sandwich.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-fOnp19Oe9ik/TqBvt1NucaI/AAAAAAAAAXY/UZcPnwl_3WQ/s320/biscuit+sandwich.jpg" width="239" /></a></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><br />
</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-weight: normal;">I have also been known to indulge in <a href="http://www.foodrenegade.com/grain-free-biscuits-served-with-bacon-egg-and-cheese/">Grain-free Biscuits</a> from <a href="http://www.foodrenegade.com/">Food Renegade</a> as sandwiches or open-faced sandwiches with Farmers cheese or an omelet. I have it alongside loads of raw veg. and/or grapes or <a href="http://feastingonfitness.blogspot.com/2009/10/apple-of-my-eye.html">cinnamon apples</a> cooked or microwaved with grassfed butter. </span></b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-MM-YLo4PVmE/TqBv5Zynx5I/AAAAAAAAAXg/rXU-OpXNITI/s1600/cinnamon+apples+with+butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-MM-YLo4PVmE/TqBv5Zynx5I/AAAAAAAAAXg/rXU-OpXNITI/s320/cinnamon+apples+with+butter.jpg" width="239" /></a></div><b><span class="Apple-style-span" style="font-weight: normal;"><br />
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<b><span class="Apple-style-span" style="font-weight: normal;">As it gets chillier and cooler, wetter weather descends on Santa Cruz, I'll definitely be adding <a href="http://feastingonfitness.blogspot.com/2011/04/heirloom-tomato-soup.html">Heirloom Tomato Soup</a> to my lunch repertoire. </span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Snack</b></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I often throw together something quick and take it on the road. A <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">roasted chicken</a> leg and thigh, some home-roasted and salted cashews, and an apple is an easy meal-on-the-go. This replaces that handy, delicious Perfect Foods bar I so often fell back on in the past. Sometimes I'll switch this out with a couple hard-boiled eggs or leftover grassfed beef burger and sub carrots for the carb. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="http://4.bp.blogspot.com/-hoS7__Kx4vo/TmeqoqiNs_I/AAAAAAAAAVc/2ef0FLYw7nE/s1600/snack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-hoS7__Kx4vo/TmeqoqiNs_I/AAAAAAAAAVc/2ef0FLYw7nE/s320/snack.jpg" style="cursor: move;" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Keeping hydrated is also something to think about, not just while pregnant. Pregnancy dulled my love of teas, so I am down to water and this time of year, it can be tricky to guzzle enough cold water on cold days.<br />
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I used to like a can/bottle of coconut water post-workout as a great thirst-quencher addition to water with the added electrolytes, but I'll get over it. I am not relying on even those probably minimally-processed, one-ingredient foods anymore. Instead, I try to drink some lemon water with salty food or add a pinch of salt to lemon water to get electrolytes back. I absolutely LOVE lemon water, but it does tend to make me thirsty for more--which is a good thing if I am dehydrated and just can't suck down enough plain, cold water. <br />
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Oh and while lemon seems acidic, it is actually a base to your body, so it can counteract some of the high acid load of meats and fruit as a base like veggies. Founder of the <a href="http://thepaleodiet.com/">Paleo Diet</a>, Dr. Loren Cordain, has a wealth of information about the integral<a href="http://thepaleodiet.com/nutritional-tools/acid-base-balance/"> acid-base balance</a> and how that super-acid diet is a recipe for metabolic disorder. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For more on making your own sports drink for electrolyte replenishment, check out this post by Primal Girl in a Modern World: <a href="http://primalgirl.wordpress.com/2011/02/28/free-sports-drink-recipe/">Easy Sports Drink Recipe</a> (and skip the stevia--you don't need it). <br />
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And a drink-snack:<br />
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When out and about on weekends or as a nice relaxing wind-down to the weekday, we make a trip to the local coffee shop <a href="http://www.vervecoffeeroasters.com/">Verve</a>, which has become a destination for my husband and I. Despite my love of their atmosphere, throughout my pregnancy I have had an aversion to coffee (which is fine since I shouldn't have caffeine anyway) and even my old favorite teas. Instead of being lame and just sipping water there, I recently found a new love: the steamer--steamed organic milk with their homemade whip cream and a splash of sweetener (if any). This is a fun indulgence for me at the coffee shop, and if you are in the Santa Cruz area and want the best coffee around, you HAVE to stop at Verve Coffee Roasters. You won't be disappointed :)<br />
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Finally, check out your local meat market for some great ideas when you are stuck in a meat rut. We have <a href="http://www.elsalchichero.com/">El Salchichero</a> that specializes in grass-fed and pasture raised meats. I absolutely love their chicherones (pork rinds) and have been known to indulge in their creative sausages as a change in the lunch/snack routine. While not quite homemade, they are still local and use quality ingredients and I always cook the sausages, usually having them with eggs. Quality meat definitely makes a difference!<br />
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</div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-qz4R3v-EqYM/TqBw1LzROlI/AAAAAAAAAXw/PBKYZCfuRxE/s1600/chicherones.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-qz4R3v-EqYM/TqBw1LzROlI/AAAAAAAAAXw/PBKYZCfuRxE/s320/chicherones.jpg" width="239" /></a></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: -webkit-auto;"><br />
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</b></div></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com4tag:blogger.com,1999:blog-3748553995505192697.post-84096090191136836502011-10-06T15:56:00.000-07:002011-10-08T08:08:36.065-07:00DIY Food Adventure Menu: Breakfast, Bone Broth, and Gestational Diabetes<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-cPWSdHX1qj8/To4wwqsX_1I/AAAAAAAAAWk/jPYwV8xSNz4/s1600/daily+meals.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-cPWSdHX1qj8/To4wwqsX_1I/AAAAAAAAAWk/jPYwV8xSNz4/s400/daily+meals.JPG" width="266" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><b><br />
</b></span></div><b>My Pregnancy Journey</b><br />
<br />
Pregnancy has been going well for me--really well. I feel great and am enjoying the experience SO much. I haven't felt sick and haven't had problematic issues, so I am grateful and try to keep it that way with good exercise, sleep, and real food. <br />
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The little one is kicking up a storm as I near the end of my second trimester. I can feel him all the time twisting and turning, poking and doing his daily WOD. It is amazing to feel the softness of my belly in some spots and how it gets firm in others and know that he is <i>right</i> <i>there</i>. And the cutest thing: he wakes up to my husband's alarm every morning! I can be silent and still and once that alarm goes off, I get a symphony of movement inside. So incredible!<br />
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I am really just amazed with the whole process and seeing biological principles I have studied my whole life actually happen to me. It is a fascinating adventure :)<br />
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<b>Eating Real Food for Two</b><br />
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Of course I am not actually eating double the portions, but I am eating with the little one in mind. My body needs more and asks for it through hunger and satiation cues. While I know to eat meals with protein, fat, and carbohydrate, my body also likes fruit more than it ever did before and definitely likes some meats more than others--cold chicken is not one of the likes. <br />
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It is a really neat experience to listen and fuel my body and my growing son with real food: food I am making myself from quality ingredients. I can definitely tell we both thrive on home-cooked food and feel the not-so-pleasant aftermath of restaurant food: digestive not-fun-ness, sleepless nights for us both, congestions, and crankiness and moodiness for me the day following. I have even done the impossible and turned down ice cream on occasion because I am starting to get it that sugar before bed is a no-no for me. <br />
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Since I am 27 weeks pregnant (out of 40--no it doesn't really make sense as a month--is it 6 or 7?--except that I guess I have 3 calendar months to go), the fun of gestational diabetes testing has arisen. <br />
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I have read on author of <a href="http://astore.amazon.com/robwol-20/detail/0982565844">The Paleo Solution</a> Robb Wolf's site (especially this great article: <a href="http://robbwolf.com/2010/09/06/gestational-diabetes-what-constitutes-low-blood-sugar/">Gestational Diabetes--What constitutes low blood sugar?</a>) that many who forgo starches and complex carbohydrates like grains fail the standard Oral Glucose Tolerance Test (dosing you with 50g of carbohydrate in a sugary drink and seeing what happens in an hour--you pass if your insulin rises to the challenge and gets your blood sugar under control). They fail because that is a HUGE metabolic catastrophe on a system that is honed for dealing with smaller surges. It doesn't instantly mean you have gestational diabetes--it just means that your body is like WTF and it takes longer to figure out the mess you've made for it. So instead of subjecting my system to that metabolic nightmare and then having to jump through multiple hoops after failing the test (like an even bigger dose for a 3-hour test!) I decided to try the glucose monitoring alternative and get to play diabetic for a few days every other week, testing my blood sugar at least four times a day. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-rfr2rMjnCX4/To4vWQPYPsI/AAAAAAAAAWg/-4Cjuc3S52A/s1600/test+kit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-rfr2rMjnCX4/To4vWQPYPsI/AAAAAAAAAWg/-4Cjuc3S52A/s320/test+kit.jpg" width="239" /></a></div><br />
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It is a fun experiment, actually, but I do respect the pain in the ass it is for actual diabetics. Through one week and a halfway through another I have learned that my body usually runs on the lower side of the spectrum (which is normal for lower carbers) and that stress and skipping meals is pretty awful for me: I hit a 54 (their normal low side is 70) one day when I let myself go five hours between meals. I also noticed that the low low correlated with extreme hunger to the point of wanting to just wolf down whatever was in sight, irritability, nervousness and gitters. Go figure! So cut someone a little slack when they get cranky before a meal--it's just their body going into instinctual "need food NOW" mode.<br />
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I also hit a 146 (normal high they told me is 130) after taking my reading less than an hour after I finished my meal. Yikes! Since you are supposed to take it an hour after starting, I thought that would be sufficient, but I lingered eating, so when I took my blood sugar it was maybe a half an hour after finishing--not enough time to get that dessert of sliced figs out of my system). <br />
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But on the whole, everything has been normal and the gestational diabetes professionals okayed my results so far. I just have to keep monitoring periodically to keep an eye on things over the danger period of the third trimester. To me, it is a really neat experiment and shows that what I am eating is fine--I just need to be sure I don't skip or prolong meals. <br />
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<b>The Menu</b></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So what I have I been eating? Well, it is pretty simple to write because I have been partaking in a photo log of my meals for the <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/diy-adventure.html">DIY Food Adventure</a> through my gym: <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/">CrossFit Santa Cruz</a>. Let's start with breakfast and for the brevity of this post, we'll put the others in future posts.<br />
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</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="http://2.bp.blogspot.com/-C6JVNgcaAGc/TmeqYlL4YnI/AAAAAAAAAVU/eZfnVBR4pr4/s1600/carnitas+eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-C6JVNgcaAGc/TmeqYlL4YnI/AAAAAAAAAVU/eZfnVBR4pr4/s320/carnitas+eggs.jpg" style="cursor: move;" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Breakfast</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div>Breakfasts for me are usually Everett Farm eggs and McClelland's Dairy grass-fed butter with a bunch of grapes. If <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">carnitas</a> is in the house, I'll scramble that in with my eggs. creating one of my favorite foods ever. OMG delicious! Just remember to crisp it up in butter before adding the eggs for that extra yum factor and wear an apron unless you don't mind getting splattered :)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-7Cq6aA1NtQ4/To4rMo5kZcI/AAAAAAAAAWQ/XSV7wojTL1Y/s1600/butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-7Cq6aA1NtQ4/To4rMo5kZcI/AAAAAAAAAWQ/XSV7wojTL1Y/s320/butter.jpg" width="239" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-ytwIgtBRe5E/To4rOwdDI1I/AAAAAAAAAWU/0he2RdXgki0/s1600/eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-ytwIgtBRe5E/To4rOwdDI1I/AAAAAAAAAWU/0he2RdXgki0/s320/eggs.jpg" width="239" /></a></div><br />
Since I have been monitoring my blood sugar, I have also thrown in a pre-breakfast snack (First Breakfast) of a mug of roasted chicken bone broth using the recipe below with a banana or a tiny 1/4c of nectar of the gods Everett Farm apple juice. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-e4o98N9sV-4/To4uT2kSrTI/AAAAAAAAAWY/BI0wTl2D09o/s1600/chicken+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-e4o98N9sV-4/To4uT2kSrTI/AAAAAAAAAWY/BI0wTl2D09o/s320/chicken+soup.jpg" width="239" /></a></div><br />
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<b>Slow Cooker Chicken Bone Broth from the recipe: <a href="http://www.primal-palate.com/2011/07/bone-broth.html">The Food Lover's Primal Palate: Bone Broth</a></b><b> </b><br />
(which also provides a version for turkey bones and beef bones--check it out!)<br />
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Here's how I make our version:<br />
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<b>Prep Time:</b> <i>5 minutes or less</i><br />
<b>Cooking Time: </b><i>24-48+ hours in the slow cooker</i><br />
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<b>Our Ingredients:</b><br />
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<ul><li>2-4 carcasses of roasted chickens (I use <a href="http://www.epicurious.com/recipes/food/views/My-Favorite-Simple-Roast-Chicken-231348">this recipe</a> by Thomas Keller) [or as many as you can stuff in the pot] and these can be fresh or frozen (normally I freeze them until I have enough for a batch of broth) and can stick up out of the water, but you still need to be able to lid the slow cooker</li>
<li>filtered water to fill the slow cooker to about an inch shy of the top</li>
<li>1T apple cider vinegar (find the one with the mother inside--the vinegar breaks down the bones to get their goodness and you'll notice they crumble once the broth is done)</li>
<li>1T kosher salt</li>
<li>15-20 grinds of black pepper</li>
<li>any other seasonings you desire: we've tried garlic powder, cayenne, and herbs and spices--but actually, I like the plain jane broth best by itself </li>
<li>(and sure, you can add mirepoix and all sorts of fancy, but try the simple one first--it's delicious!)</li>
</ul><br />
<b>Method:</b><br />
Chicken carcasses go into the slow cooker pot. <br />
Filtered water goes into the pot. <br />
Apple cider vinegar goes into the pot.<br />
Salt and pepper go into the pot...<br />
"Farewell and adieu to you, fair Spanish ladies..." sings the old fisherman from Jaws. <br />
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Now all you need to do is set that pot on LOW for its max time limit and just reset and reset and have some broth, add back in more water, reset and reset and basically you can have another family member for the better part of a week, bubbling away on your countertop and providing a feast to your senses. <br />
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The broth at first is thick and fatty deliciousness and thins as you take some out and replace with more water, diluting it. Always stir it up before taking any out. And you'll notice that you start to lose the consistency if you dilute it too much, so at that point: Turn off the pot. Cool and strain your broth using cheesecloth or a nice wire strainer (or the recipe template uses a paint strainer--neat!). Store in the refrigerator for the rest of the week or freeze for longer. Heat again before enjoying. Pretty nifty how easy and how delicious this simple recipe really is! Thanks Food Lover's Primal Palate!<br />
<br />
<b>Serving Suggestions:</b><br />
I love sipping this broth from a mug--it's as warm and comforting as a mug of hot tea or cocoa. It is also a main dish when you add roasted chicken back in for the most amazing chicken soup ever.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-aY7yGfKIaCM/To4uX9InFVI/AAAAAAAAAWc/sVP5_rs3_2E/s1600/broth+mug.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-aY7yGfKIaCM/To4uX9InFVI/AAAAAAAAAWc/sVP5_rs3_2E/s320/broth+mug.jpg" width="239" /></a></div><br />
<br />
Hope you enjoy it too and have fun with your own Do It Yourself Food Adventure!<br />
<b><br />
</b><br />
<b><br />
</b></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com1tag:blogger.com,1999:blog-3748553995505192697.post-31132298084995838462011-09-26T12:23:00.000-07:002011-09-26T12:23:42.211-07:00DIY Food Adventure: Cook/Prepare Your Own Food<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-fmb-MuUTa-c/ToDK4OkxTCI/AAAAAAAAAVs/FbH-gR3Kaw4/s1600/IMG_0820.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-fmb-MuUTa-c/ToDK4OkxTCI/AAAAAAAAAVs/FbH-gR3Kaw4/s320/IMG_0820.JPG" width="212" /></a></div><a href="http://4.bp.blogspot.com/-YG74qhxMrZU/ToDK604qZpI/AAAAAAAAAV0/U9_oyghPbjs/s1600/IMG_0909.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-YG74qhxMrZU/ToDK604qZpI/AAAAAAAAAV0/U9_oyghPbjs/s320/IMG_0909.JPG" width="212" /></a><b>Results Thus Far</b><br />
<br />
This food challenge has been amazing for me. I am cooking and preparing all of my own food while pregnant and dealing with the stress of moving, trying to find renters for my previous home, stressing over my husband's job and happiness, coaching and editing, etc. <br />
<br />
I am not going to lie. It is NOT easy at times--especially at 8pm at night trying to roast chickens needed for dinner and eating after 9pm after a long day and evening full of loading and unloading the car with stuff from our move and running errands. Some days the best I can do is grab a brick of cheese and an apple or carrots for a lunch or snack on the go. But if I am making the majority of my meals in my own kitchen, there is definitely a sense of satisfaction and the bottom-line: I just feel better. <br />
<br />
How can I tell? Well, when I splurge and have something packaged like corn chips or ice cream, take out like a burrito bowl at Chipotle, or something with a little sugar or refined carb at a restaurant, I just feel crappy. The next day, I am cranky and exhausted. Part of it is having sugar or too high density carbs before bedtime and that screws up my sleep--I toss and turn and wake up constantly. And anyone who has been pregnant knows that you are already going to the bathroom multiple times a night and finding comfortable positions is a never-ending battle, so adding the tossing and turning and trouble sleeping just compounds the fallout the next day. I hate feeling that way. <br />
<br />
Realizing what food does to you is empowering. Although we all stifle our screaming brains sometimes to over-indulge, knowing what that does to you is humbling. Food is a drug, make no mistake. For good or for not.<br />
<br />
But cooking has made my life SO much better. I just feel better and perform better in all aspects from computer work and home productivity, to the gym and my workouts and coaching, to just being in a cheerful, upbeat mood. <br />
<br />
<b>Change is Hard</b><br />
<br />
But why didn't I cook more before--why has it always felt like a chore? <br />
<br />
Some answers are in an article I just read on the subject from the NY Times: <a href="http://www.nytimes.com/2011/09/25/opinion/sunday/is-junk-food-really-cheaper.html?pagewanted=1&_r=1&smid=fb-nytimes">Is Junk Food Really Cheaper?</a> by Mark Bittman. <br />
<blockquote>The core problem is that cooking is defined as work, and fast food is both a pleasure and a crutch. “People really are stressed out with all that they have to do, and they don’t want to cook,” says Julie Guthman, associate professor of community studies at the University of California, Santa Cruz, and author of the forthcoming “Weighing In: Obesity, Food Justice and the Limits of Capitalism.” “Their reaction is, ‘Let me enjoy what I want to eat, and stop telling me what to do.’ And it’s one of the few things that less well-off people have: they don’t have to cook.”</blockquote>The gist of the issue is that junk food is NOT cheaper, but since cooking is equated with work and eating out as a privilege we feel we have earned/deserve, it's less desirable to cook than to go out to eat. It's not about the price--cooking your own food is less expensive than eating even fast food. At least that is true with standard groceries and might get more stretched when you add in quality ingredients like organic, grass-fed or pastured meats and their dairy products and farmers market sourced organic produce. For instance, I once burned through $40 buying fruit at a farmers market. Easy. <br />
<br />
<b>Baby Steps to Real Food</b><br />
<br />
But you don't have to go straight from Subway sandwiches, Ritz crackers, Golden Grahams, Fruit Roll-ups, and Ben and Jerry's to home-cooked. Take it in baby steps:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-GijMxX_Gwow/ToDLLW8ppdI/AAAAAAAAAWE/P2WO1aXNc6s/s1600/butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-GijMxX_Gwow/ToDLLW8ppdI/AAAAAAAAAWE/P2WO1aXNc6s/s200/butter.jpg" width="149" /></a></div><br />
<ul><li>Figure out what's in the your food. Start looking at the labels and if you can't pronounce an ingredient or an ingredient doesn't look like a food (meat/dairy product/vegetable/fruit/nut/seed/spice), put it back on the shelf. </li>
</ul><ul><li>Cut back on eating food that comes in packages, pre-made, or from restaurants. </li>
</ul><ul><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-kIA9Azk-YmY/ToDK3RODfYI/AAAAAAAAAVo/X0F173t8nYE/s1600/IMG_0797.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-kIA9Azk-YmY/ToDK3RODfYI/AAAAAAAAAVo/X0F173t8nYE/s200/IMG_0797.jpg" width="149" /></a></div><ul><li>Try making the simple stuff like <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">roasted chicken</a> (takes literally salt, pepper, and 10min or less of your fussing and an hour of roasting) and cutting your own veggies (or buy a food processor for ease). </li>
</ul></ul><br />
<ul><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-sZmWi4VBtqU/ToDK8_jUs3I/AAAAAAAAAV4/15LAW-mePOs/s1600/IMG_0929.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-sZmWi4VBtqU/ToDK8_jUs3I/AAAAAAAAAV4/15LAW-mePOs/s200/IMG_0929.jpg" width="149" /></a></div><ul><a href="http://3.bp.blogspot.com/-_xYD3WluDj8/ToDK_aDvqrI/AAAAAAAAAV8/Nke0oLzTu88/s1600/IMG_0930.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-_xYD3WluDj8/ToDK_aDvqrI/AAAAAAAAAV8/Nke0oLzTu88/s200/IMG_0930.jpg" width="149" /></a>
<li>Buy a slow cooker and make your meals for days at one time. You're already saving money and getting more for your money--plus, you're already eating healthier because your home-cooked food doesn't need chemical preservatives and you can control everything you put in it. </li>
</ul></ul><div><br />
</div><div><br />
</div><div><br />
</div><div><br />
</div><ul><li>Take it to the next level and start cooking and preparing more of your meals at home. </li>
</ul><ul><ul><a href="http://2.bp.blogspot.com/-5Sjhn8xZ_tY/ToDK6UZ96VI/AAAAAAAAAVw/fGSYrt3p95c/s1600/IMG_0861.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-5Sjhn8xZ_tY/ToDK6UZ96VI/AAAAAAAAAVw/fGSYrt3p95c/s200/IMG_0861.jpg" width="149" /></a>
<li>Start with breakfast: eggs, veggies, and fruit takes 15min or less, is cheaper than that box of cereal and milk, and gives you longer lasting fullness and energy than that sugar bomb (yes, that even goes for Grape Nuts, check them on the glycemic index--the more processed, the more it burns through your body like pure sugar). </li>
</ul></ul><div><br />
</div><div><br />
</div><div><br />
</div><div><br />
</div><div><br />
</div><br />
<ul><ul><a href="http://2.bp.blogspot.com/-Wp5rIPSe4T0/ToDLCKHkGkI/AAAAAAAAAWA/VoGUsenDp_E/s1600/IMG_0931.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-Wp5rIPSe4T0/ToDLCKHkGkI/AAAAAAAAAWA/VoGUsenDp_E/s200/IMG_0931.jpg" width="149" /></a><a href="http://2.bp.blogspot.com/-Tz0xyAMU9sA/ToDOnSRW86I/AAAAAAAAAWM/FO0bHR64fFA/s1600/IMG_0906.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-Tz0xyAMU9sA/ToDOnSRW86I/AAAAAAAAAWM/FO0bHR64fFA/s200/IMG_0906.jpg" width="149" /></a>
<li>Making your lunch is cheaper than buying it. Lunch is a great time for leftovers.</li>
</ul></ul> <br />
<ul><ul><li>And dinners you cook will be more rewarding and taste better than those you can grab on the go. Plus, if you use a slow cooker or make your meal ahead of time, your end of day prep and cooking is much more manageable. </li>
</ul></ul><div><br />
</div><div><br />
</div><ul><li>Take a moment to assess the effects of your changes. How do you feel after eating real food you make yourself? How do you feel after having packaged, pre-made, or restaurant food? I'm betting you'll notice a difference!</li>
</ul><ul><li>Finally, once you've mastered the basic meals, try getting creative and branching out with more complex recipes if you feel like it. There is nothing wrong with simplicity, but variety is also a good thing :)</li>
</ul><br />
Now do you feel like Bill Murray in <i>What About Bob</i> screaming, "I'm sailing!" only yours is "I'm Cooking!"?<br />
<br />
Hope you can make these changes in your life too! :)Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com2tag:blogger.com,1999:blog-3748553995505192697.post-71410178260438370862011-09-07T11:47:00.000-07:002011-09-07T11:47:16.161-07:00DIY Food Adventure: Slow Cooker Carnitas with Confetti Slaw<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-a4pskZtMvyA/Tmepav5fvSI/AAAAAAAAAU8/mLhJaYcP5xM/s1600/CFSC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://2.bp.blogspot.com/-a4pskZtMvyA/Tmepav5fvSI/AAAAAAAAAU8/mLhJaYcP5xM/s320/CFSC.jpg" width="320" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i><a href="http://www.crossfitsantacruz.com/">CrossFit Santa Cruz</a></i></span></div><div style="text-align: center;"><br />
</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">My CrossFit gym is embarking on a new kind of challenge, simply cooking and preparing your own food called the <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/diy-adventure.html">DIY Food Adventure</a>. <br />
<br />
So starting today, I am going to try to cook/prepare all my food--which is certainly going to be a tough one when I am moving this coming weekend. But trying is an important step--despite that annoying Yoda quote my husband always throws at me: "Do or do not; there is no try." To me there <i>is</i> a try with the intention of doing--it just doesn't always make it. And with food, the LAST thing you want to do is beat yourself up over every transgression from your ideal. Live your life and try your best. My parents used to never get mad at me if I screwed up a test or grade in school as long as I "tried my best." And we all know when we have <i>really</i> "tried our best" and when we haven't. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>The Prep</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Sunday was the mega grocery shopping trip, spending about $150 at New Leaf, our local, better version of Whole Foods. That bought us a slew of produce (I missed the farmer's market this weekend) and a 7.43# slab of pork shoulder roast for carnitas. We also have store-bought eggs that are best for hard-boiling (I've tried the fresh ones and they just aren't as easy to peel or hold together as the shelved varieties with a little more age on them). Finally, we bought whole chickens to roast for lunches and dinner that night.<br />
<br />
<b>Hard-boiling method a la America's Test Kitchen:</b><br />
<br />
<ul><li>Place 6 store-bought eggs (omega-enriched and as close to farm as you can get them from the store--but trust me, store-bought is better than fresh for hard boiling) in a sauce pot filled with water to cover the eggs and sprinkled prodigiously with kosher salt. </li>
<li>Allow the water to come to a boil over high heat.</li>
<li>When it is rapidly bubbling--meaning large bubbles breaking the surface, rolling-style--turn off the heat and remove the pot from the burner, cover, and let stand for 10 minutes (a little longer if you cook more eggs or a little less if you really lagged on catching that boil--we've all been there and heard the water splattering rather than the boiling bubbles). </li>
<li>While the eggs are finishing, get out a big bowl and fill it with ice and water and once your ten minutes are up, add the eggs using tongs (not your hands, silly) and let them cool off in their ice bath like you'd love to do post-WOD. </li>
</ul>Perfect eggs and NO sulfur smell. Done in less than 30 minutes start to finish. Store in the fridge.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-4OvxtCW8DDk/Tmepl6Gvf7I/AAAAAAAAAVA/sEfrzHcHDcU/s1600/roasted+chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-4OvxtCW8DDk/Tmepl6Gvf7I/AAAAAAAAAVA/sEfrzHcHDcU/s320/roasted+chicken.jpg" width="239" /></a></div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Here is the <b>Roasted Chicken recipe</b> we used, from Thomas Keller, posted on epicurious: <a href="http://www.epicurious.com/recipes/food/views/My-Favorite-Simple-Roast-Chicken-231348">My Favorite Simple Roasted Chicken Recipe</a>. Although the photo above was taken after an overnight in the fridge, it hopefully still captures a little bit of that brown, crispy goodness from when it was pulled from the oven. I can't believe how juicy and flavorful the meat is and how that salt really makes it delicious. It is like a brined bird, but SO much easier. Better than rotisserie. And just about as simple as buying pre-made. Seriously. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">We had some roasted chicken for dinner that night--couldn't resist it fresh and crispy--alongside steamed artichoke hearts dipped them in melted grass-fed butter. Yum!</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-elN4DMC1rTA/Tme7kNvX-hI/AAAAAAAAAVk/xhOTFxt24NA/s1600/bok+choy+peppers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-elN4DMC1rTA/Tme7kNvX-hI/AAAAAAAAAVk/xhOTFxt24NA/s320/bok+choy+peppers.jpg" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I also made a roasted red pepper and baby bok choy stir fry to have more veggies in the house--perhaps for dinner variety or lunches/snacks. Here is the recipe I used (substituting grapeseed oil for olive oil and yellow bell peppers for red ones):<a href="http://simplyrecipes.com/recipes/baby_bok_choy_with_yellow_bell_peppers/"> Baby Bok Choy with Yellow Bell Peppers Recipe</a>.</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-wzgQiSBRMPg/Tmep8z8tz5I/AAAAAAAAAVI/8HaBlRVFKn0/s1600/sc+carnitas+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-wzgQiSBRMPg/Tmep8z8tz5I/AAAAAAAAAVI/8HaBlRVFKn0/s320/sc+carnitas+1.jpg" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Slow Cooker Carnitas</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i>Don't have time to spend 3-4hrs watching a pot of <a href="http://feastingonfitness.blogspot.com/2009/09/south-of-border-goodness.html">carnitas</a>? Here's the answer: slow cook it! Sweet and as spicy as you want it, this versatile, delicious pulled pork is definitely a staple in this household.</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i><br />
</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i>Cooking Time: 6+ hours on Low in the slow cooker, 45 minutes or so on the stovetop to brown</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i>Quantity: Never as much as you would love to have to last forever.</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Ingredients:</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>pork shoulder/butt--as big as you can handle and as untrimmed of fat as you can get. I like to get as many meals as possible so 5# is a minimum.</li>
<li>orange juice or any juice--we've tried a bunch with success (the small ~15oz bottles do well)</li>
<li>salt</li>
<li>pepper</li>
<li>garlic (cloves or powder)</li>
<li>spices to taste (ex. cumin, cayenne, you name it!)</li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Method:</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">First, pour the orange juice into the slow cooker pot and add your salt, pepper, garlic, and spices. Swirl to dissolve and distribute. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Then, cut the pork shoulder into fist-sized hunks. DO NOT trim it of its fat--you need it for frying. Add the hunks to the pot and then toss them in the OJ mixture to coat each one. Next, mash them down into the juice and set your pot a-cooking: Low for 6 hours or so--we've done less for smaller batches and more for larger ones. You just want to make sure it is fall-apart tender, but you are going to still cook it more, so it doesn't have to be a 12-hour affair. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Once it's done with the slow cookin', it's on to stage 2: the fryin'. Dump the contents of the slow cooker pot into a huge stove-top pot (like a stock pot--NOT non-stick) and heat on the higher side of medium high--like 8 out of 10. It'll boil away for about 30 minutes or so depending on the quantity of meat and liquid until it starts to stick and that is when the fun begins. Start your scrapping as soon as it starts a-stickin'. A strong spatula (read: metal, NOT plastic) works wonders. Come back often to re-scrape until the liquid is basically completely gone and you feel like it is just going to burn or dry out if you leave it in there much longer. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Then, if you have a ton of fat in the pot still (this used to happen to us, but hasn't in a long time--probably because the butcher still partially trims off some fat despite my efforts), you can drain the meat before storing and keep that fat for a butter substitute. If you don't have much liquid, just dump the meat and juices into a storage container. It'll last for a week in the fridge, but ours never stays around that long :) </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Serve with Confetti Slaw (below), salsas, guacamole or just avocado, on lettuce leaves as tacos, in eggs, or however you want to enjoy that unbelievably delicious porky goodness. <br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-_v7fYUiSoCM/TmeqPqfd7lI/AAAAAAAAAVQ/o9-0YgqgFVI/s1600/sc+carnitas+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-_v7fYUiSoCM/TmeqPqfd7lI/AAAAAAAAAVQ/o9-0YgqgFVI/s320/sc+carnitas+3.jpg" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Confetti Slaw</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i>A beautiful symphony of flavors, texture, and crunch! Basically a play on the <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Crunchy Slaw</a> I made for my <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Hearty Paleo-Zone Chili</a>, this slaw is more finely diced for ease of incorporating with the meat and being picked up by utensils. It is a great way to add some veg without it overpowering the dish.</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i><br />
</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i>Prep Time: 15 minutes or less</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i>Quantity: a truckload</i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Ingredients:</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li>head of green cabbage</li>
<li>head of red cabbage</li>
<li>bunch of cilantro</li>
<li>3 or so limes</li>
</ul><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Method:</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Remove damaged outer leaves from the cabbages and any wilted, brown/black cilantro leaves. Cut the cabbages into hunks and salad spin them to rinse. Add them back into the salad spinner bowl once you rinse it out (the outer one, not the colander) for storage and assembly of the slaw (yes, it makes that much!). </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">In small batches, food process the cabbage into a dice. This takes patience not to over-stuff the food processor and have to fish out large chunks when you upend it into the bowl. Not fun. If you move fast, the multiple batches won't be too annoying. It beats trying to hand-chop every piece down to a dice. Believe me, I've tried and made a mess. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Once the cabbage is done, rinse the cilantro, remove any woodier stem sections, and food process that too. Add it to the bowl. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Finally, roll the limes on the counter to release some juices, then cut and juice (it pays to have a citrus juicer). Add the juice to the bowl and stir it up. Taste and add more limes if you have them (or lemon juice can substitute). I would wait to salt it until serving your portion because I have ruined a whole batch with over salting before--I think the citrus can accentuate it. Add any other flavors you desire. The Confetti Slaw should add a gorgeous splash of color and a nice lime scented crunch to your dish. Load it up on the carnitas for a great meal!<br />
<br />
Let me know how you like to serve your carnitas and if you've tried my recipe!</div></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com2tag:blogger.com,1999:blog-3748553995505192697.post-22764113984857375932011-09-06T15:11:00.000-07:002011-09-08T19:36:01.040-07:00Back in Action: New Beginnings<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/--j1aaGZN_O0/TmaP8sNbPaI/AAAAAAAAAUo/snGxoeLCizE/s1600/preg+pic.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/--j1aaGZN_O0/TmaP8sNbPaI/AAAAAAAAAUo/snGxoeLCizE/s320/preg+pic.JPG" width="238" /></a></div><br />
<br />
Hello, readers! I apologize for being away for so long. Life often gets in the way and hobbies fall to the wayside. But the important thing is that I am back to share my food experiences to the benefit of anyone who gets inspired by them :)<br />
<br />
<b>Update</b><br />
<br />
So I am 23 weeks pregnant today with a baby boy. Wow. I haven't posted since I became pregnant, partly because I didn't want to spill the beans too early and partly because I have just been overwhelmed with life in general: first child on the way, new house, moving, CrossFit, friends, family, etc. My goal for my pregnancy is to eat gluten-free as a rule and to follow a new dietary plan based on the <a href="http://www.crossfit.com/cf-info/start-diet.html">CrossFit Prescription</a>: <b>Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. </b><br />
<br />
My dietary prescription, determined by listening to my pregnant body's current needs is:<br />
<br />
<b> Eat meat and fruit, vegetables, healthy fats, little starch, and minimal sugar. </b><br />
<br />
I love the simplicity of the items and their ordering. I make sure every meal has some protein (meat, eggs, dairy, fish, etc.) and carbohydrate (fruit and/or vegetables) and fat (animal fats and cheese, nuts and seeds, supplemented with fish oil). Minimal sugar and little starch basically are for my "cheats"--if I have a little rice or corn or some ice cream, I am not going to beat myself up over it and feel bad like a NO before them would make me feel. I will just keep them to a minimum--meaning maybe once or twice a week. <br />
<br />
But for me: NO gluten. I want to stick to my guns on that because I know it inflames my digestive tract, mucks up absorption, and has real physical fallout, leaving me stuffy and runny-nosed, puffy-eyed, headachy, cranky, exhaustion, and voraciously hungry soon after. If my body is constantly trying to heal itself from the inside out, how can I give all that I need to give to the little one developing inside me?<br />
<br />
Pregnancy has been an <i>incredible</i> experience for me. For one: NO morning sickness. I attribute that to a healthy diet and continuing to bike and CrossFit (scaling and modifying, of course). For another, I feel GREAT. Of course, I went through the extreme tiredness of the first trimester like most women, crashing at the end of every day. And now I definitely need my 8-9hrs of sleep, but the second trimester has brought more energy back. I am LOVING every moment of discovery about the amazing things my body is capable of doing as it changes and the amazing little life inside me who is so active. I also love love love that this is a time-off for body image for me. Like most women, I obsessed over my body image and now, I have no choice but to watch in wonder as my belly expands. For once in my life, I can freely call myself humongous and absolutely love it :)<br />
<br />
<b>Cravings</b><br />
<br />
I found that I really crave fruit. At first it was melons and I could eat an entire half a watermelon or whole honeydew myself in a sitting if I allowed myself. Then bags of cherries when they were in season. Now it is grapes--at least a bunch every morning. I realize that this desire for fruit is from a need of more sugary carbohydrates for quick, easy energy and for the fiber that will counteract the iron in my prenatal vitamins to keep me regular. It seems evolutionarily on point, especially since we have a bounty of local fruit and it's the summer. Guiltless indulgence is completely fine. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-tVsb7ovSI_Q/TmaRSMhFS0I/AAAAAAAAAUs/90NkPds2M3U/s1600/breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-tVsb7ovSI_Q/TmaRSMhFS0I/AAAAAAAAAUs/90NkPds2M3U/s320/breakfast.jpg" width="239" /></a></div><br />
<br />
I find it interesting that I do not crave candy, pastries, pizza, cookies, chocolate, or breads much at all. Sure, I've tried the gluten-free pizzas, but then I found I can replicate everything I wanted by melting cheese on heirloom tomatoes and topping it with basil, pesto, or pepperoni. I've made nut flour <a href="http://feastingonfitness.blogspot.com/2009/09/pancake-heaven.html">pancakes</a>, <a href="http://feastingonfitness.blogspot.com/2009/09/five-dollar-muffins.html">muffins</a>, and cookies when the spirit moves me, but the desire is quick to pass. I realize that when I do want these foods, it's more based on fond memories and emotional attachment than their actual taste. That means that I might see them and want them, but it's based on a memory like helping Grandma bake brown sugar crusted apple crisps that warmed the whole house with a sweet cinnamon aroma or remembering yeasty freshly baked bread and how it would melt the butter smeared on top. To me right now, that butter makes my mouth water--not the bread! <br />
<br />
My tastes for meat have changed too. I have been head over heels in love with <a href="http://feastingonfitness.blogspot.com/2009/09/south-of-border-goodness.html">carnitas</a>. That and scrambled or fried eggs and cheese are about the only proteins I truly desire and crave. So it seems that saturated fats like the butter I slather my eggs in, fatty cheeses, and the crispy carnitas are what my body desires and needs, not so much other fats like nuts, seeds, or avocado. Interesting since saturated fats are SO important for growth and development and bodily function while those omega-6s can certainly cause dysfunction if you go overboard with them. Seems evolutionarily on point again.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-13l4PPRm8JY/TmaRTWklEhI/AAAAAAAAAUw/KBrtZBvqQ9Q/s1600/butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-13l4PPRm8JY/TmaRTWklEhI/AAAAAAAAAUw/KBrtZBvqQ9Q/s320/butter.jpg" width="239" /></a></div><br />
<br />
And while I avoid other dairy because it gives me those gluten-like symptoms, I can stomach cheese and really love it, especially right now. I guess it fits the bill for a fatty protein source to my body, which seems to have priority over lean meats.<br />
<br />
But my meat tastes have definitely changed: I used to be in love with ribs and now that taste is out the door, and the smokey BBQ meats just nauseate me. Chicken is still a hit or miss with me and while I love a good steak, it is still backseat to <a href="http://feastingonfitness.blogspot.com/2009/09/south-of-border-goodness.html">My Darling Carnitas</a>. I have a crock pot/slow cooker now that makes the recipe ten times simpler for our busy days: Slow Cooker Carnitas. I'll post the recipe <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">tomorrow</a> since I am making it today. Here it is in the slow cooker:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-wU4LmA9bFG8/TmaPYWHZHlI/AAAAAAAAAUk/9EfYgxvnJGc/s1600/carnitas+in+pot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-wU4LmA9bFG8/TmaPYWHZHlI/AAAAAAAAAUk/9EfYgxvnJGc/s320/carnitas+in+pot.jpg" width="239" /></a></div><br />
<br />
Finally beverages: while I used to drink herbal teas instead of plain water as much as possible, I lost my taste for them and now rely on filtered water. This is likely another evolutionary instinct kicking in since herbal teas might have some unwanted reactions during pregnancy. I'll have an occasional decaf iced mocha with organic milk and whip from <a href="http://www.vervecoffeeroasters.com/">Verve</a>, but that is at most a once a week treat (a minimal sugar indulgence) that is absolutely delicious, but usually makes me feel a little worse for wear. So water truly is the ultimate thirst quencher.<br />
<br />
<b>DIY Food Adventure</b><br />
<br />
My CrossFit gym is embarking on a new kind of challenge, simply cooking and preparing your own food called the <a href="http://www.crossfitsantacruz.com/crossfit_santa_cruz/diy-adventure.html">DIY Food Adventure</a>. Tomorrow I'll share the prep for the week and my staple meals as food for thought and inspiration.<br />
<br />
Here is the next installment: <a href="http://feastingonfitness.blogspot.com/2011/09/diy-food-adventure-slow-cooker-carnitas.html">Slow Cooker Carnitas and Confetti Slaw</a>.Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com3tag:blogger.com,1999:blog-3748553995505192697.post-87079359907267579072011-05-05T13:57:00.000-07:002011-05-09T17:27:47.345-07:00Dry-Rubbed Espresso Chili Slow Cooker Ribs<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-2LLbpZ0cDU0/TcMLz2NwiqI/AAAAAAAAAUU/itcpQWUQ2GA/s1600/ribs4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://4.bp.blogspot.com/-2LLbpZ0cDU0/TcMLz2NwiqI/AAAAAAAAAUU/itcpQWUQ2GA/s400/ribs4.JPG" width="400" /></a></div><div><br />
</div>Ribs have always seemed like something too risky too try. I don't have a grill (no, the Foreman does NOT count and is a royal pain in the ass to clean, despite it's "dishwasher safe" claims--you can put it in there, but will it actually come out clean? Not a chance.). And I've always thought that if I can't do them right, meaning smoking and grilling, why bother. Well, I am here to today to tell you that you SHOULD bother. <br />
<div><br />
</div><div>Why? Making ribs isn't some complex alchemy easily botched by the uninitiated. While I am positive that sought-after smoked BBQ ribs is definitely worth the meal out on the town or local BBQ joint (my favorite cheat meal, btw), that still doesn't make it impractical or taboo to try them on your own at home. They can provide a delicious respite to your burger-chicken-roast monotony. Even my first time making ribs, they were a HUGE success and they were immediately devoured. So go ahead and try making your own fall-off-the-bone, juicy ribs!<br />
<div><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-xuH2wMwIqgQ/TcML2tPtJNI/AAAAAAAAAUY/TmvlB84Y-hQ/s1600/ribs5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-xuH2wMwIqgQ/TcML2tPtJNI/AAAAAAAAAUY/TmvlB84Y-hQ/s320/ribs5.JPG" width="320" /></a></div><div><br />
<div><br />
</div><div>The simplicity of this recipe and room for your own touch makes these ribs an easy choice when you want to spice up your weekday meat and have a hearty meal with little to no work at all. The elements are super simple: ground coffee/espresso, spices of your choosing, ribs, onions and mushrooms easily sliced in a food processor, a crock pot / slow cooker, and fuss-free time. The spices are completely up to you, but the espresso/chili combo gave a hint of tomato (without any in there--must be the chili and basil), a touch of spicy, and a smokey, savory deliciousness not easily described or forgotten. Yum! It made the whole house smell amazing! </div><div><br />
</div><div>In the future, I'd try the BEST coffee in the world: <a href="http://www.vervecoffeeroasters.com/">Verve Coffee</a> for the espresso (and maybe double the amount for the flavor) and maybe add a little cayenne for more kick. Play around with your own spice combinations and let me know what you like, but I would keep the salt for bringing out the flavor of the dish and because salt isn't all that bad for you, contrary to what we had all thought. For more on that, read: <a href="http://www.sciencemag.org/content/281/5379/898.short">The (Political) Science of Salt</a> by Gary Taubes and a <a href="http://jama.ama-assn.org/content/305/17/1777.short">Journal of the American Medical Association article</a> published this month finding no increased risk of hypertension or cardiovascular disease (CVD) with salt intake and, if anything, lower sodium intake might lead to higher CVD risk! </div><div><div><br />
</div><div>The ribs were from our half a pig we took home from our Pig Butchery class earlier this year taught by the <a href="http://www.montereyherald.com/restaurants/ci_15813374?nclick_check=1">Pig Wizard</a>, Jonathan Roberts. The meat froze well and was absolutely delicious. There was no off smell when it was raw or discoloration--just bright pink/red meat and shiny bones. The class was a great way to connect more with your food and understand the process of butchery, which is a SERIOUSLY big deal right now given the frankenmeats appearing in the meat counters of supermarkets. Here is a disturbing <a href="http://articles.mercola.com/sites/articles/archive/2011/05/04/has-your-meat-been-glued-together--why-you-need-to-know-and-avoid-this-dangerous-process.aspx">article by Dr. Mercola</a> on the health risks posed by "meat glue" commonly used to combine scraps into seemingly legit cuts of meat. Terrifying. This only reinforces my desire to know my meat. </div><div><br />
</div><div>I try to single source as much as possible from farmers I can trust. I use <a href="http://www.morrisgrassfed.com/">Morris Grassfed</a> for my grass-fed beef and this pig came from a Mennonite community who supposedly grain fed it (not ideal) but probably cared for it better than a pig factory, so I'll take it. I am still looking for local, pastured pigs. They are harder to find... I get my eggs from <a href="http://www.liveearthfarm.net/">Live Earth Farm</a> at the farmer's market and the chickens I eat are <a href="http://pages.smartchicken.com/pages/what_is.aspx">Smart Chickens</a> from <a href="http://www.newleaf.com/retailer/store_templates/shell_id_1.asp?storeID=J3QSSEQX5CS92J2000AKHMCCQJA05T39">New Leaf</a> (my small, local, green-minded supermarket chain--what Whole Foods should have been), which isn't ideal, but at least is better than most supermarket chicken. Have you ever had a Costco rotisserie chicken? It almost made me sick because it was so fatty and definitely of lesser quality than the chickens I am used to buying at New Leaf. It didn't taste right, look right, or sit right with me to have supported that industry. I still feel bad. </div><div><br />
</div><div>If you are interested in the whole, sustainable meat argument, check out this <a href="http://robbwolf.com/2011/04/27/sht-fox-news-says/">recent article by Robb Wolf</a> laying the smack down on Fox News for a stupid piece they ran supposedly "Busting the Myth" on why grass-fed beef is better for you and the environment. Duh. </div><div><br />
</div><div>So, without further ado, here is a recipe in celebration of this amazing pig who has been providing us with a ton of delicious, hearty, satisfying meals. I am filled with gratitude :)</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-M8IK29bJQd8/TcMLrZO_L9I/AAAAAAAAAUI/PVp6fDyH4xA/s1600/ribs1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-M8IK29bJQd8/TcMLrZO_L9I/AAAAAAAAAUI/PVp6fDyH4xA/s320/ribs1.JPG" width="320" /></a></div><div><br />
</div><div><br />
</div><div><b>Dry-Rubbed Espresso Chili Slow Cooker Ribs</b></div><div><i>Fall-off-the-bone tender, juicy ribs packed with a spicy, savory flavor that lingers in the mushroom and caramelized onion side you can pile up on your favorite burger or chicken breast long after the ribs have been devoured. </i></div><div><i>Prep Time: 10min or less</i></div><div><i>Cooking Time: 8 fuss-free hours on Low in the slow cooker</i></div><div><br />
</div><div><b>Ingredients:</b></div><div><ul><li>full slab of pork ribs (I am sure beef would work fine too, but make sure you can cram them in your slow cooker)</li>
<li>onions (I used 1.5 reds and 1 huge white one)</li>
<li>mushrooms (I used two pre-sliced packages--the more, the merrier)</li>
<li>the spices*: </li>
<ul><li>1T ground espresso</li>
<li>1T basil</li>
<li>1T chili powder</li>
<li>1T garlic powder</li>
<li>1/2 T kosher salt</li>
<li>1/2 T / 15 grinds or so of black pepper</li>
</ul></ul></div><div>*NOTE: any of these spices can be mixed and matched with any of your favorites--try whatever you like best! </div><div><br />
</div><div><b>Method:</b></div><div><br />
</div><div>This is so easy, it's hardly a recipe: </div><div><br />
</div><div>Food process your mushrooms and onions into slices (or slice by hand or buy pre-sliced) and add all of the onions and half of the mushrooms to the slow cooker pot. Combine the spices and rub them all over both sides and into every nook and cranny of the ribs. Add ribs on top of the bed of mushrooms and onions. Add the remaining mushrooms on top of the ribs. Lid, set to Low, and forget-about-it for 8hrs. Come home or wake up to a house that smells almost as delicious as your meal will be! The ribs should be fall-off-the-bone tender. Serve them with the mushrooms and onions (UPDATED 5/9/11: you can strain those from the meaty broth or leave in), if desired, or save those for kicking your chicken breast or burgers up to a whole 'nother level. You can also add another veg like <a href="http://feastingonfitness.blogspot.com/2010/09/broiled-bacon-fat-smeared-broccolini.html">Broiled Bacon Fat-Smeared Broccolini</a> for a mouthwateringly delicious celebration of pork!</div><div> </div></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-fHcKgiNfQ5A/TcML9GwqqFI/AAAAAAAAAUg/g6-2pTp8iUQ/s1600/ribs7.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-fHcKgiNfQ5A/TcML9GwqqFI/AAAAAAAAAUg/g6-2pTp8iUQ/s320/ribs7.JPG" width="320" /></a></div><div><br />
</div></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com10tag:blogger.com,1999:blog-3748553995505192697.post-78004344342099503852011-04-14T13:00:00.000-07:002011-04-14T13:00:00.836-07:00Heirloom Tomato Soup<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-8TLFrHcVJCg/TadIU_aoklI/AAAAAAAAAT8/Wmuj60bw8dY/s1600/tomato_soup3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-8TLFrHcVJCg/TadIU_aoklI/AAAAAAAAAT8/Wmuj60bw8dY/s400/tomato_soup3.JPG" width="400" /></a></div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;">Heirloom Tomato Soup</span></i></div><br />
Even though tomatoes are a summer treat, tomato soup brings back memories of cool weather foods that warm me inside and out. I remember dunking soup crackers into tomato soup and trying to eat them while they still had some crunch, before they became piles of sludge at the bottom of the bowl.<br />
<br />
After I changed my diet, I haven't really missed soup crackers, but I have missed the soup. In my past life, before I clogged up the supermarket aisle inspecting labels, I might not have even thought twice about something called "tomato soup"--I mean, it's just tomatoes right? Wrong. Here is the <a href="http://campbells.netgrocer.com/shop.aspx?&sid=49377062&sid_guid=1e9216fb-307a-47bc-90d7-6d8fa558c57d&strid=54925&ns=1">ingredient list</a> for Campbell's Condensed Tomato Soup:<br />
<blockquote><blockquote>Ingredients: Tomato Puree (Water, Tomato Paste), High Fructose Corn Syrup, Wheat Flour, Water, Salt, Potassium Chloride, Flavoring, Citric Acid, Lower Sodium Natural Sea Salt, Ascorbic Acid (Vitamin C), Monopotassium Phosphate.</blockquote></blockquote>Call me an idiot, but I could NOT find the ingredient list on Campbell's website without some <i>serious</i> digging. While their Australian website had products with ingredient lists readily available, their American site only includes Nutrition Facts, not ingredients when you searched by product. Nice. After a search for "tomato soup ingredient list," half-way down the page, buried in a <a href="http://www.campbellsoupcompany.com/pdf/ScheduleA.pdf">Schedule A pdf</a> of all their soups, I found it. But since it's a pdf, I couldn't copy and paste it. So I had to use their "shop" online link to find the product there. Can you say NOT so user-friendly...<br />
<blockquote>We're sorry, there were no results that matched you're search term: ingredient list </blockquote>Not being forthcoming usually means you have something to hide--perhaps like that high fructose corn syrup, wheat, and "flavoring"? And seriously--ADDED sugar? To a soup? To a soup already sweetened with one of the sweetest vegetables/fruits: tomatoes? Um.... This sounds <i>exactly</i> like what <a href="http://feastingonfitness.blogspot.com/2011/04/american-tsunami.html">Dr. Lustig </a>was saying when he called foul on companies for pumping their products full of fructose to get people to eat more. Remember, fructose by-passes the metabolic hunger turn-off switch, so you want more and more and more...and guess where all that excess goes? Hint: it's bulking you up but unfortunately not your muscles!<br />
<br />
Finally, the can is also part of the problem. Not only does it denote a processed product we are trying to oust from our diet for a more "real food, slow food" lifestyle, but it also contains BPA, which according to <a href="http://newhope360.com/managing-your-business/consumer-reports-testing-finds-bpa-canned-foods">Consumer Reports</a> is in the cans (even some that say it isn't) and has been linked to:<br />
<blockquote>infertility, weight gain, behavioral changes, early onset puberty, prostate and breast cancers and diabetes.</blockquote><a href="http://www.marksdailyapple.com/canned-food-safety/">Mark's Daily Apple</a> has a great doomsday post on that issue if you'd like more information.<br />
<br />
Okay, so enough with the ranting over the sorry state of nutrition affairs. Now it's on to recreating all the wholesome goodness that I thought I could find in a canned vegetable soup, but I was clearly mistaken. <br />
<br />
<b>You Don't Need Soup from a Can</b><br />
<br />
The cool thing is that my recipe is dead simple and freaking' delicious. It is just as easy as reheating from a can and is a gazillion times better for you. It hits the spot for a warm (or chilled) bowl of flavorful tomato soup. All you need are heirloom tomatoes and some spices. No wheat, sugar, oils, or "flavoring." The tomatoes themselves provide all the liquid you need. It's like magic!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-2NiMyHkAG94/TadIYJSK-WI/AAAAAAAAAUA/AsFaW4m_4B0/s1600/tomato_soup4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-2NiMyHkAG94/TadIYJSK-WI/AAAAAAAAAUA/AsFaW4m_4B0/s320/tomato_soup4.JPG" width="320" /></a></div><br />
<b>Why Heirloom Tomatoes?</b><br />
<br />
The heirloom tomato part is important to get sweet, flavor-bursting tomatoes AND to support the alternative agricultural traditions that produce these not-so-mass-produced vegetable/fruits. From the article: <a href="http://robbwolf.com/2011/04/07/why-heirloom-seeds-veggies-matter/">Why Heirloom Seeds & Veggies Matter</a> on Robb Wolf<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0982565844&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>'s <a href="http://robbwolf.com/">website</a>, I learned a bit more about heirloom plants:<br />
<br />
<ul><li>Heirloom varieties are pollinated via insects and the wind and gardeners have chosen seeds to plant from those with the most favorable traits, usually taste and hardiness for their climate--usually passed down from 50-100 years. </li>
<ul><li>This is opposed to mass-produced vegetables that are either uniform hybrids from carefully controlled artificial selection pairings or genetic modification, which is a whole 'nother cup of tea. </li>
</ul><li>You can save the seeds from heirlooms and plant them to start your own gardening process. </li>
<li>Unlike hybrids, heirlooms ripen at different times and take on their own unique characteristics, adapting to your tastes and environment if you only choose to plant the seeds from plants that perform best. </li>
</ul><div>Unfortunately, while I DID by heirloom tomatoes for a pretty penny, they were not locally sourced and I feel bad about it. I just really wanted to enjoy my soup for that taste of summer to come. I suggest that if you can, buy local heirlooms and save some seeds to start your own garden. </div><div><br />
</div><div><b>What about Nightshades?</b></div><div><br />
</div><div>Nightshades are inflammatory plants, so those with autoimmune disorders or sensitivities to inflammatory foods try to stay away from them. Nightshades include potatoes, tomatoes, eggplants, and peppers. Since I have had issues with inflammation, I used to be deathly afraid of eating any of those except in moderation, like every once-in-a-blue-moon frequency. However, Dr. Loren Cordain, author of <a href="http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Paleo Diet</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0470913029" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0470913029&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>, discussed the issue in his newsletter. Here are his insights:</div><blockquote>The primary tomato saponin which causes a leaky gut is the glycoalkaloid, α-tomatine. Table 4 below shows the concentration of α-tomatine in a variety of tomatoes and tomato food products. Note that smaller and unripe tomatoes have noticeably increased concentrations of α-tomatine, whereas this compound is barely detectable in a standard ripe, red tomato.</blockquote>The referenced table shows the highest concentration amongst unripe, small green tomatoes (548mg/kg) and remarkably reduced concentrations amongst edible tomatoes: 2.7mg/kg for red cherry tomatoes, 1.1mg/kg for large yellow tomatoes, 0.9mg/kg for ripe red beefsteaks, and 0.3 for standard red ripe ones. Heirlooms weren't on the list, but I can imagine they are in the ripe range. While their low concentration of this saponin is good news, the bad news is that there are also lectins to worry about:<br />
<blockquote>In addition to α-tomatine, tomatoes contain another anti-nutrient called tomato lectin (TL) which rapidly crosses the gut barrier and enters into the bloodstream in humans. The concentration of TL in tomatoes and tomato products is between 3.0 – 6.0 mg/kg.</blockquote>He goes on to scare the crap out of me with his description of how these nasties lead to a leaky gut, but fortunately he ends on a high note:<br />
<blockquote>However, because ripe red tomatoes have such low concentrations of α-tomatine, and because they are rich sources of vitamins, minerals and other healthful nutrients, only people with an autoimmune disease or allergies should consider limiting their fresh ripe tomato intake. </blockquote><div>Yay! So while I still won't make tomatoes an everyday menu item, I also won't shy away from them when I'm beckoned by their dazzling, jewel-like colors perched so temptingly along the produce aisle. </div><div><br />
</div><div>Without further ado, here is the recipe!</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-fnycCbsFQyA/TadJQY6fFEI/AAAAAAAAAUE/r4njBleicEQ/s1600/tomato_soup5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-fnycCbsFQyA/TadJQY6fFEI/AAAAAAAAAUE/r4njBleicEQ/s320/tomato_soup5.JPG" width="320" /></a></div><div><br />
</div><div><b>Heirloom Tomato Soup</b></div><div><i>Super easy and super delicious tomato soup perfect warm or chilled.</i></div><div><i>Cooking time: about 15 minutes</i></div><div><br />
</div><div><b>Ingredients:</b></div><div><ul><li>1 large or 2 medium ripe heirloom tomatoes (soft to the touch) for each diner</li>
<li>spices of your choice, such as:</li>
<ul><li>dried or fresh basil</li>
<li>dried or fresh thyme</li>
<li>dried or fresh rosemary</li>
<li>dried red pepper flakes</li>
</ul><li>salt </li>
<li>pepper</li>
</ul></div><div><br />
</div><div><b>Method:</b></div><div>Cut your heirlooms in half and place them cut side up on a baking sheet or broiler pan (you don't want to put the tomatoes directly on racks because they'll spill). You could probably season them now, but herbs will just burn, so you can salt and pepper now and hold off on the herbs until they reach the bowl. Broil or even grill until you see the tops start to crisp up a little and the flesh is softened. This can take up to 15 minutes, depending upon your oven and how long it takes to get cranking. Broiling is a good use of a toaster oven for the small space and faster heating. </div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-rA0iLEvYvd8/TadIP7_2lfI/AAAAAAAAAT0/8wREy_0L-OU/s1600/tomato_soup1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-rA0iLEvYvd8/TadIP7_2lfI/AAAAAAAAAT0/8wREy_0L-OU/s320/tomato_soup1.JPG" width="320" /></a></div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;">Slightly crispy, broiled tomatoes</span></i></div><div><br />
</div><div>Once you have soft tomatoes, carefully remove them one half at a time into a bowl and chop them up with a spoon and knife to break the chunks and skin into bit-sized pieces. The texture is chunky, so if you like a smoother soup, use an immersion blender or regular blender/food processor to reach your desired consistency. The tomatoes themselves supply all the liquid you need for the soup--be careful not to overflow your bowl!</div><div><br />
</div><div>Add salt and freshly ground black pepper plus any spices you desire and taste to find the right proportions. Enjoy your tomato soup hot or chilled--it's delicious! </div><div><br />
</div><div>This is a terrific carbohydrate for your meal (2 tomatoes is a Zone block) or an easy first course to a dinner. You can easily make this a complete meal with the addition of some protein and fat. For example, add some shredded chicken to the bowl and then have some berries and coconut milk (see my recipe: <a href="http://feastingonfitness.blogspot.com/2011/01/entering-zone.html">Berry Bowl</a>) for dessert. Yum!</div><div><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-tf-_HRdo7YI/TadISbaFWRI/AAAAAAAAAT4/CmDMV4uBzLU/s1600/tomato_soup2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-tf-_HRdo7YI/TadISbaFWRI/AAAAAAAAAT4/CmDMV4uBzLU/s320/tomato_soup2.JPG" width="320" /></a></div><blockquote><br />
</blockquote>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com2tag:blogger.com,1999:blog-3748553995505192697.post-78020987873279336902011-04-07T11:54:00.000-07:002011-04-07T11:54:37.995-07:00An American Tsunami<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-YGqbqwEdAE8/TZ4FmzDeMDI/AAAAAAAAATw/1HZl-u_NAh8/s1600/coke.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="http://1.bp.blogspot.com/-YGqbqwEdAE8/TZ4FmzDeMDI/AAAAAAAAATw/1HZl-u_NAh8/s400/coke.jpg" width="400" /></a></div><div style="text-align: center;"></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Coca-Cola Red photo by </i></span><a href="http://www.flickr.com/photos/87793853@N00"><span class="Apple-style-span" style="font-size: x-small;"><i>Kyle May</i></span></a><span class="Apple-style-span" style="font-size: x-small;"><i> on </i></span><a href="http://www.flickr.com/photos/87793853@N00/2079764650"><span class="Apple-style-span" style="font-size: x-small;"><i>Flickr</i></span></a><span class="Apple-style-span" style="font-size: x-small;"><i> courtesy of </i></span><span class="Apple-style-span" style="font-size: x-small;"><i><a href="http://fr.fotopedia.com/items/flickr-2079764650">Creative Commons</a></i></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><br />
I mentioned in <a href="http://feastingonfitness.blogspot.com/2011/03/get-busy-living-or-get-busy-dying.html">my last post</a> that I would talk about Dr. Lustig's presentation, so here is some background to provide you with some thought for food.<br />
<br />
<b>Who is Dr. Lustig? </b><br />
<b><br />
</b><br />
Watch his phenomenal video presentation that is well worth the length.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/dBnniua6-oM?rel=0" title="YouTube video player" width="425"></iframe><br />
<br />
<b>Dr. Lustig's Presentation</b><br />
<br />
Next, here is Carole Mulford's take on the presentation. As manager of the Santa Cruz County Office of Education child development department, she organized the whole event and pulled it off flawlessly. Thank you, Carole!<br />
<br />
Following Carole's article is the coverage the event received by the Sentinel's staff writer. It provides the perspective of the soda tax, a controversial initiative proposed by State Assemblyman Bill Monning.<br />
<br />
Below, I emphasized some key points in bold. Here is Carole's letter published in the <a href="http://www.santacruzsentinel.com/opinion/ci_17762724">Santa Cruz Sentinel</a>:<br />
<blockquote>Carole Mulford: Child obesity a crisis of tsunami proportions</blockquote><blockquote>Posted: 04/03/2011 01:30:04 AM PDT</blockquote><blockquote>Carole Mulford</blockquote><blockquote>In the midst of the worst storm of 2011, a discussion about a health crisis likened to a tsunami was being held down the street from the site of a water main burst in Capitola. At the end of an already long day, educators, doctors, nurses, child care providers, and students came to listen and learn how to stop an epidemic of obesity and diabetes.</blockquote><blockquote>Some 187 people came because they care about what is happening to our children and wondered what, if anything, we can do to improve their future. The event's keynote speaker, <b>Dr. Robert Lustig, a UC San Francisco pediatric endocrinologist,</b> drove through that relentless downpour for three hours to deliver his message.</blockquote><blockquote><b>"If one person stops drinking soda or juice, then it will be worth the drive," he said</b>, explaining that food-manufacturing practices have created a "toxic environment" that dooms children to being overweight.</blockquote><blockquote><b>"Changes in food processing during the past 30 years, particularly the addition of sugar to a wide variety of foods that once never included sugar, and the removal of fiber, both of which promote insulin production, have created an environment in which our foods are essentially addictive," he said.</b></blockquote><blockquote>He passionately talked about the fact that children don't wake up one day and choose to be fat.</blockquote><blockquote>"This notion of self-control and just saying no never works," he said. "The concept of personal responsibility is not tenable in children. <b>Children are not responsible for food choices at home or at school</b>, and it can hardly be said that preschool children, in whom obesity is rampant, are in a position to accept personal responsibility."</blockquote><blockquote>His words were inspiring and thought-provoking. Even if you wanted to avoid excess sugar you have little choice; sugar and high fructose sugar are in places you would never expect. Why do we need high fructose sugar in our chicken, canned vegetables or soy milk?</blockquote><blockquote><b>Lustig said fructose is toxic in large quantities because it is metabolized in the liver in the same way as alcohol, which drives fat storage and makes the brain think we're hungry.</b></blockquote><blockquote>"People are searching for answers to this epidemic that make sense," he says. "The science of fructose metabolism in the liver and fructose action in the brain turn the normal cycle of energy balance into a vicious cycle of consumption and disease."</blockquote><blockquote>"What I have proposed is quite controversial: that our food supply has been adulterated right under our very noses, with our tacit complicity. But I think the public gets it, and the tide is turning."</blockquote><blockquote>Lustig's powerful words remind us that we can and need to inspire one another. It is a time to get educated and take bold action. Recognition should be given to the leadership of Rep. Sam Farr, who empowered the audience to act, Assemblyman Bill Monning for his approach to address the problem, and Michael Watkins, Santa Cruz County schools superintendent, for his insight to bring the entire event together.</blockquote><blockquote><b>With our children in dire need of good nutrition, the simple intervention of an individual can make a huge difference. And when we act collectively, far greater change is possible. </b>History will decide whether we acted quickly enough to give the next generation the healthier outcomes they deserve. Through collaboration and actions of individuals, community groups, business, educators and government, let's send a message that tells our children we can and will take better care of their health.</blockquote><blockquote>Carole Mulford is the manager of the Santa Cruz County Office of Education child development department.</blockquote>And <a href="http://www.santacruzsentinel.com/ci_17705593?IADID=Search-www.santacruzsentinel.com-www.santacruzsentinel.com">here</a> is the Sentinel's story about the event, highlighting the soda tax initiative. I emphasized some key points in bold:<br />
<blockquote>Monning pushes tax on soda to help educate, develop healthy lifestyle at Capitola school</blockquote><blockquote>By JOHN SAMMON</blockquote><blockquote>Posted: 03/26/2011 01:30:12 AM PDT</blockquote><blockquote>CAPITOLA -- <b>State Assemblyman Bill Monning, D-Carmel, on Thursday proposed a 1-cent tax per fluid ounce on soft drinks that have sweeteners in an attempt to slow what was termed the poisoning of the nation's children for profit by food companies.</b></blockquote><blockquote>Monning, whose Assembly District 27 represents portions of Santa Cruz, Monterey and Santa Clara counties, addressed a crowd of approximately 167 people at New Brighton Middle School in Capitola. He said the bill, titled AB 669, would impose a tax for soft drinks, including sport drinks people falsely believe are healthy because of the word "sport" on the container.</blockquote><blockquote><b>"The money raised would result in $1.7 billion," Monning said.</b></blockquote><blockquote><b>He said the money could be used to educate children and develop alternative, healthy eating habits in schools, community organizations and nonprofits.</b></blockquote><blockquote>Monning held aloft a 20-ounce bottle of soda. "Our bill would add 20 cents to this," he said. <b>"This is a war, for the hearts and minds of our people. It's a war we're currently losing. But heart disease is preventable."</b></blockquote><blockquote>Rep. Sam Farr, D-Carmel, representing Monterey, Santa Cruz and San Benito counties, said Santa Cruz, with a higher percentage of organic growers than almost anywhere in the country, could serve as a leader in the effort to reduce obesity.</blockquote><blockquote><b>"If we demand healthier food, that's the way they'll have to serve it," he said.</b></blockquote><blockquote>Statistics estimate the U.S. spends $65 billion annually treating chronic diseases caused by obesity.</blockquote><blockquote>Dr. Robert Lustig, a nationally known endocrinologist for the Department of Pediatrics at UC San Francisco, called obesity an epidemic leading to heart disease, diabetes, liver destruction and other life-threatening problems.</blockquote><blockquote>"Excess sugar gums up the body's metabolic system," he said. "Changes in food processing during the past 30 years, particularly the addition of sugar to a wide variety of foods that once never included sugar, and the removal of fiber, both of which promote insulin production, have created an environment in which our foods are essentially addictive."</blockquote><blockquote>Lustig said food manufacturing practices have created a toxic environment that dooms children to being overweight. He said he didn't know if a 1-cent tax would reduce excess sugar consumption, but noted that it's a beginning.</blockquote><blockquote><b>"It's the kinds of foods children eat, the excess sweeteners that get stored as fat. That's the problem," he added.</b></blockquote><blockquote>Lustig said he's not a socialist who's against business, but he wants to promote healthy nutrition habits. Monning said he had been labeled a "social engineer" by critics because of his stance on the food tax. He added that soft drink companies spend millions in advertising sweet-laced drinks to children.</blockquote><blockquote>"The real social engineering is in this advertising," he said.</blockquote><blockquote>In covering the history of sugar addiction and artificial sweeteners, Lustig said before World War II, Americans consumed 16 grams to 24 grams per day. By 1994, the level reached 54.7 grams per day and the number has soared to 75 grams today. Soft drink container sizes have increased just as dramatically, from a 6.5 ounce bottle in 1915 to up to 20 ounces currently.</blockquote><blockquote><b>"It's a dose-dependant poison," Lustig said. "This is an American tsunami, and it will kill more Americans than a real tsunami would."</b></blockquote><blockquote>As an example, Lustig cited the 44 ounce "Thirst Buster." If you consumed one "Thirst Buster" each day for a year, the result would be an average 57 pounds of weight gain per year, Lustig said. Normal weight gain for children is 4 pounds to 5 pounds annually. Some children today are gaining 40 pounds to 50 pounds per year.</blockquote><blockquote><b>Lustig said attempts to exercise the weight off won't work in the face of bad eating habits.</b></blockquote><blockquote><b>"Until we get added sugar out of the American diet, nothing will work," he said.</b></blockquote><blockquote>He said that food industry companies are putting sugar in everything, and 25 percent of American exports are food items. Other countries formerly free of sugar addiction in the past are picking up our bad eating habits and developing their own obesity epidemics.</blockquote>Are you terrified or at least sufficiently moved by this? I hope that together we can make a difference and reverse this terrible health trend. If you would like to act on this, please contact your politicians and show support for the soda tax, bill AB 669: California's Sweetened Beverage Tax. Here is the link to Bill Monning's website for more information: <a href="http://democrats.assembly.ca.gov/members/a27/AB669/default.aspx">AB 699</a>. According to Monning, every legislator gets a daily tally of the feedback for and against proposals and they take those numbers into account when the proposal is debated. Your voice CAN make a difference!Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com1tag:blogger.com,1999:blog-3748553995505192697.post-51354392149709129662011-03-24T20:13:00.000-07:002011-03-24T20:13:25.915-07:00"Get Busy Living or Get Busy Dying"<div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://lh6.googleusercontent.com/-jvpUqvL5fm4/TYwHzskHhzI/AAAAAAAAATs/I0c5GvMVZAA/s1600/kidspic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://lh6.googleusercontent.com/-jvpUqvL5fm4/TYwHzskHhzI/AAAAAAAAATs/I0c5GvMVZAA/s400/kidspic.jpg" width="400" /></a></div><div style="text-align: center;"><i>Photo courtesy of </i><a href="http://www.flickr.com/photos/46319796@N00/519423109/"><i>Josh Pesavento</i></a><i> under the Creative Commons License</i></div><br />
"Get Busy Living or Get Busy Dying" is one of my favorite quotes from the movie The Shawshank Redemption. When I cry in frustration at the <i>obtuseness</i> of those in charge of disseminating dietary advice to the masses (doctors, the government, companies touting "healthy" products, etc.), I have to take a step back and realize that all I can do is throw a stone into the water with my thoughts and hopefully cause a ripple. As a CrossFit Kids coach and as a human being, I care about the health of our kids!<br />
<br />
<b>Childhood Obesity</b><br />
<br />
Why is childhood nutrition such a hot topic? Childhood obesity is on the rise. Here is an interesting article on <a href="http://www.x-raytechnicianschools.org/10-frightening-facts-about-child-obesity/">10 Frightening Facts About Childhood Obesity</a>. Their list is below. For more detail on each, please check out the full article.</div><blockquote><blockquote><ol><li>Only 2% of kids in the U.S. eat healthy.</li>
<li>Fast food consumption is rising.</li>
<li>About 25% of kids don’t do any physical activity.</li>
<li>Kids spend up to 5 hours daily watching TV.</li>
<li>Obese children make poor students.</li>
<li>The risk for heart disease jumps.</li>
<li>Half of diabetic children are overweight.</li>
<li>Sleep apnea is a growing threat.</li>
<li>Health care costs are triple what they are for healthier children.</li>
<li>Obese children will live shorter lives than their parents.</li>
</ol></blockquote></blockquote>For many overweight kids and adults, junk food and sweets aren't the <i>only</i> cause: <b>it's starch</b>. One reason is that high fructose corn syrup is in EVERYTHING, even starches like bread. Check the labels--you'll be horrified. Why we need to sugar everything we consume is another post, but for now, take it on good authority that high density foods like bread, pasta, rice, and potatoes give too much energy, and the excess carbohydrate turns to fat. <b>In reality, it isn't fat that makes us fat, but carbohydrate! </b> The old advice to eat a low fat and high carbohydrate diet hasn't gotten us out of the obesity epidemic; in fact, the epidemic has gotten worse.<br />
<br />
I just got back from a talk given by Dr. Lustig of "<a href="http://www.youtube.com/watch?v=dBnniua6-oM">Sugar: The Bitter Truth</a>" fame, but I can't write up that smorgasbord of info at the moment. Next time, Gadget, next time. Right now, the focus of this post is:<br />
<br />
Step 1: We need to work toward the goal of replacing that starch AND SUGAR with vegetables and fruit--i.e. REAL FOOD.<br />
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<b>How to Change</b><br />
<br />
My advice is to start adding more vegetable and some fruit to a child's diet in a number of ways:</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><ul><li style="margin-left: 15px;"><b>Start with Breakfast:</b> eggs are a million times better than cereal to start the day. Other options: unsweetened full fat yogurt with fruit, or a chicken apple stir fry. Here are my breakfast recipes from previous posts:</li>
<ul><li style="margin-left: 15px;"><a href="http://feastingonfitness.blogspot.com/2010/02/starter-series-1-eat-meat.html">Apple-Cinnamon Chicken Skillet</a></li>
<li style="margin-left: 15px;"><a href="http://feastingonfitness.blogspot.com/2009/09/pancake-heaven.html">Pancakes from Heaven</a></li>
<li style="margin-left: 15px;"><a href="http://feastingonfitness.blogspot.com/2010/12/breakfast-cinnamon-smoked-salmon-kale.html">Cinnamon, Smoked Salmon Kale and Eggs</a></li>
<li style="margin-left: 15px;"><a href="http://feastingonfitness.blogspot.com/2010/01/box-without-hinges.html">Sausage and Egg Muffins</a></li>
<li style="margin-left: 15px;"><a href="http://feastingonfitness.blogspot.com/2010/01/diabetes-doesnt-have-to-be-part-of.html">Hot Apple Berry Cinnamon Breakfast</a></li>
</ul></ul><ul><li style="margin-left: 15px;"><b>Veggie Hunt:</b> Let your kids run wild in the produce section. Anything they find, they can learn how to make with you. Find a recipe and cook it together. This gives kids a chance to be creative and try something new.</li>
</ul><ul><li style="margin-left: 15px;"><b>Make It a Family Affair:</b> </li>
<ul><li style="margin-left: 15px;"><b>Eat vegetables as a family:</b> make sure you are all eating the same healthy diet so you are a role model for healthy eating. </li>
</ul></ul><ul><ul><li style="margin-left: 15px;"><b>Cook Together:</b> make your kids a part of the process so they feel more connected to their food and the hard work it takes to prepare it. </li>
</ul></ul><ul><li style="margin-left: 15px;"><b>Pile in the Veggies:</b> Incorporate vegetables into sauces, soups, chili, ragout, and anyplace you can add more vegetables without really noticing them. Some parents find success pureeing vegetables into textures kids like better than when they are raw or cooked and whole. </li>
</ul><ul><li style="margin-left: 15px;"><b>It's No Big Deal:</b> Don't make a big deal out of dinner, just make it and serve it. Don't highlight the changes you've made, just make it completely normal and natural to eat whatever you've prepared. </li>
</ul><ul><li style="margin-left: 15px;"><b>Easy Favorites:</b></li>
<ul><li style="margin-left: 15px;"><b>Tacos:</b> Try taco night with lettuce leaves and have shredded cabbage, onions, and other vegetables as the toppings.</li>
</ul></ul><ul><ul><li style="margin-left: 15px;"><b>Pasta:</b> Try pasta night with <a href="http://feastingonfitness.blogspot.com/2009/09/pasta-sans-pasta.html">spaghetti squash</a> or <a href="http://feastingonfitness.blogspot.com/2009/09/pasta-sans-pasta.html">vegetable noodles</a>: it's delicious, really filling, and even better than pasta!</li>
</ul></ul><ul><li style="margin-left: 15px;"><b>Don't Forget the Healthy Meat and Fat:</b> Don't be afraid of meat and fat--it's those dense, high glycemic starches that we have to worry about. Healthy fats are avocados, coconut oil, olive oil, pasture butter, nuts, and seeds. Healthy meats are pasture-raised, wild-caught, and grass-fed. </li>
</ul><ul><li style="margin-left: 15px;"><b>Label Hunt:</b> Spring clean your pantry and fridge so it's free of unhealthy temptations. Read labels--more than five ingredients? Chuck it. Something you can't pronounce/don't know what it is or where it comes from? Chuck it. Added sweeteners? Chuck it. You can make this a family affair--kids can practice reading and get a kick from throwing away the crap. </li>
</ul><ul><li style="margin-left: 15px;"><b>Drink Water:</b> Water is the ultimate thirst quencher. Anything with sugar, even if it's a "sports drink" or 100% juice, is no better than soda. To transition off the juices, try watering them down. Unsweetened herbal teas are great and add a burst of flavor to water hot or cold. </li>
</ul><ul><li style="margin-left: 15px;"><b>Be the Boss:</b> You are the boss when it comes to food in your house. Use your choices to nourish, not harm. </li>
</ul><ul><li style="margin-left: 15px;"><b>Cultivate an Appreciation for Healthy Food</b>: Eating healthy is a positive feedback loop--you feel better and better. Eating poorly is a negative feedback loop--you feel awful, BUT it positively effects your desire for those poor choices. Break the cycle and eat healthy choices to get yourself back on track. Substitute your sugar cravings for fruit--such as a decadent, healthy snack: <a href="http://feastingonfitness.blogspot.com/2011/01/entering-zone.html">Berry Bowl</a>--and slowly cut back by adding more veggies. </li>
</ul><ul><li style="margin-left: 15px;"><b>Reward Excellence:</b> You can give a reward for the family's effort--perhaps a once a week cheat meal at a restaurant or ice cream for dessert one night. Some people don't like a reward, but for me, if I can stay healthy all week, I have earned a cheat meal or dessert and feel pride that I earned it. You can also make your "cheat" meals really not so much of a cheat if you buy or make homemade treats still low in sugar and starch and gluten-free--they'll definitely make you feel better than a blow-out gluten cheat. On the other hand, you can also just forgo the cheat altogether and make it family plan to get healthy and stick with it. </li>
</ul><ul><li style="margin-left: 15px;"><b>Help! Here are some helpful resources:</b></li>
<ul><li style="margin-left: 15px;"><a href="http://feastingonfitness.blogspot.com/2009/11/get-your-kids-off-crack.html">Get Your Kids Off the Crack</a>--my soapbox stand against sugar and refined carbs. Check my sidebar and browse my label cloud for more topics of interest. </li>
</ul></ul><b>Parenting Blogs:</b><br />
<ul><ul><li style="margin-left: 15px;"><a href="http://everydaypaleo.com/">Everyday Paleo</a>: a mom with it all going on--easy paleo recipes for the whole family, functional fitness, and her own book!</li>
<li style="margin-left: 15px;"><a href="http://www.organicthrifty.com/">Organic Thrifty</a>:</li>
<ul><li style="margin-left: 15px;"><a href="http://www.organicthrifty.com/2009/10/06/transitioning-a-child-to-a-gluten-freesugar-free-diet/">Transitioning a Child to a Gluten Free/Sugar Free Diet</a>. This is a really great post from a mom who decided to transition her family to gluten-free living. </li>
</ul><li style="margin-left: 15px;"><a href="http://primalkitchen.blogspot.com/">Primal Kitchen</a> with amazing lunchbox ideas, recipes, and pictures!</li>
<li style="margin-left: 15px;"><a href="http://www.joyfulabode.com/">Joyful Abode</a>: a very professional smorgasbord of information and recipes</li>
<li style="margin-left: 15px;"><a href="http://www.thepaleochild.com/">The Paleo Child</a>: with the title "A Paleo life from birth to breastfeeding and beyond."</li>
<li style="margin-left: 15px;"><a href="http://www.cavekitchen.com/">The Cave Kitchen</a> with a great Learning to Cook section categorizing the tasty recipes.</li>
<li style="margin-left: 15px;"><a href="http://enjoyinghealthyfoods.blogspot.com/">Enjoying Healthy Foods</a> Says Lindsey: "I started this blog to share my experiences (recipes) good and bad through our major change. I am not scared to share my FLOPS with you... as this is a learning experience for me."</li>
<li style="margin-left: 15px;"><a href="http://paleomama.com/">Paleo Mama</a> "I am not a professional chef. I am not a doctor or a nutritionist. I am a mom who is cutting through the propaganda of the American “healthy” diet, to create REAL natural meals for myself and my family."</li>
<li style="margin-left: 15px;"><a href="http://feedmepaleo.blogspot.com/">Primal Mama Cooks...and dishes on life</a> "Seeing the positive changes in my health and strength led me to explore creating healthy, paleo-style recipes to share with you."</li>
<li style="margin-left: 15px;"><a href="http://paleoonabudget.blogspot.com/">Paleo on a Budget</a> "How a family of three eats frugally while following the Paleo Diet."</li>
<li style="margin-left: 15px;"><a href="http://www.lifeasaplate.com/">Life as a Plate</a>: amazing, beautiful recipes and posts</li>
<li style="margin-left: 15px;"><a href="http://paleoparents.com/">Paleo Parents</a>: delicious and colorful recipes and some helpful parenting tips. I like their sidebar intro: "A practical approach for modern day families to eat from the Paleolithic period. It's not about a diet. It's not about "no" grains, dairy and sugar. It's about eating healthful, wholesome food for your family to look and feel their best. It sounds hard and overwhelming, but one (easy) step at a time you can get there, too."</li>
<li style="margin-left: 15px;"><a href="http://www.paleochronicles.com/">Paleo Chronicles</a>: </li>
<ul><li style="margin-left: 15px;"><a href="http://www.paleochronicles.com/2011/02/project-kid-quest-part-1-by-patty-ruiz.html">Part 1</a> Says Patty: "<span class="Apple-style-span" style="border-collapse: separate; color: #333333; font-family: arial, helvetica, hirakakupro-w3, osaka, 'ms pgothic', sans-serif;">In this series I plan to get down to the nitty gritty - what's worked, what hasn't, where I'm going and where I'm at with my own children."</span></li>
<li style="margin-left: 15px;"><a href="http://www.paleochronicles.com/2011/03/paleo-kid-quest-part-2-by-patty-ruiz.html">Part 2</a> Says Patty: "<span class="Apple-style-span" style="border-collapse: separate; color: #333333; font-family: arial, helvetica, hirakakupro-w3, osaka, 'ms pgothic', sans-serif;">Like I said in my first post, any child over the age of 5 is gonna resist if their food options are suddenly changed. I took a different stance and gave my kids the same time, education and choice that I had when I chose to eat healthier."</span></li>
</ul></ul></ul></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">So I hope I helped give you some starting ideas and support for choosing this path to nutrition and health. Life's a journey--you just have to take the first step and if you fall off the path, just pick yourself up and get back on.<br />
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If you write or know of any other parenting blogs to share here as a resource for others, please write a comment and I'll add them to the list. Please let me know how your journey is going for you!</div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com2tag:blogger.com,1999:blog-3748553995505192697.post-29645218884466243862011-03-10T10:16:00.000-08:002011-03-10T10:16:25.512-08:00Southern Cooking Classic: Collard Greens<div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-riqrKTFGAsM/TXfj7C5L3sI/AAAAAAAAATc/sRFL0zg2PYE/s1600/collards1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://lh3.googleusercontent.com/-riqrKTFGAsM/TXfj7C5L3sI/AAAAAAAAATc/sRFL0zg2PYE/s400/collards1.JPG" width="400" /></a></div><br />
Collard Greens are definitely a rare menu item outside the South, but they don't have to be in your diet! What can be wrong with bacon and greens--two of my favorite foods! <br />
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The traditional recipes use a smoked ham hock, but since my husband and I had recently taken a butchering class offered by the <a href="http://www.pigwizard.com/">Pig Wizard</a>, we have cuts from half a pasture-rasied pig in our freezer (it actually fit in our refrigerator freezer!). A few portions went home with the Pig Wizard to cure, since he has the set-up. After sampling some dried, cured meats he brought along, ours will be well worth the wait! <br />
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I cannot speak highly enough of the incredible opportunity it was to better connect with our food and play a role in the process of bringing it to our plate. The 8-hour class was an eye-opening experience to see inside our food and how to parse it into cuts. There were no cleavers and we only used the saw a couple of times--with finesse of the knife and careful work, you can render elegant cuts. This was respectful butchering and in its craftsmanship and skill, an art form. <br />
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We devoured the <a href="http://feastingonfitness.blogspot.com/2009/09/south-of-border-goodness.html">carnitas</a> we made from the butt or pork shoulder--omg is fresh, quality pork sweet and delicious! We cut out the shoulder blade that was embedded in our carnitas meat and reserved it for our collards, leaving some meat attached. This is a great use for the bone if you buy a bone-in pork shoulder or pork butt, which is often the case in some markets. <br />
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To supplement the pork bone, which we felt was a little sparse, we added a pound of bacon. Yes, a full pound. And it was awesome. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-tVs8rIOrt7w/TXfkBdZKCoI/AAAAAAAAATk/F8JdLptpRw8/s1600/collards3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://lh3.googleusercontent.com/-tVs8rIOrt7w/TXfkBdZKCoI/AAAAAAAAATk/F8JdLptpRw8/s320/collards3.JPG" width="320" /></a></div><br />
The collard greens are a hearty green you can find around the chard and kale. They are related to broccoli and cabbage, so they have similar <a href="http://en.wikipedia.org/wiki/Collard_greens">benefits</a> such as vitamins A, C, and K, and calcium. These veggies are also potent cancer fighters, as a <a href="http://cancerres.aacrjournals.org/content/66/9/4880.long">2006 study published in <i>Cancer Research</i></a> indicates:<br />
<blockquote>Epidemiologic evidence suggests that high dietary intake of Brassica vegetables, such as broccoli, cabbage, and Brussels sprouts, protects against tumorigenesis in multiple organs. 3,3'-Diindolylmethane, one of the active products derived from Brassica vegetables, is a promising antitumor agent. </blockquote>Collard Greens recipes involve boiling the collards, but don't leave that liquid behind when you serve them! Don't throw out the baby OR the bathwater in this case! That liquid, called "pot liquor" or "potlikker," is an extremely nutritious broth with the vitamins leached from the cooked greens. The loss of nutrients is one reason why I never boil or blanche my veggies, except in a soup--I try to keep as much of the nutrients in the food as possible and if they are released during cooking, I make sure to use that liquid. In the case of pot liquor, it is rich and delicious--you don't want to waste a drop!<br />
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My husband was the driver in this recipe--and boy am I lucky to feast on this incredible creation of his! He scoured the recipes out there and mashed together the ingredients we like best. I took the revered role as sous chef and taster. He is a great cook, and cooking together is so much fun, even in our small kitchen. We always manage to wind up laughing and having a good time. Just sharing the time together is infinitely precious. <br />
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So without further ado, here is our recipe:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-oguUNYCEO4Q/TXfj-2uIkcI/AAAAAAAAATg/WSV1j-Rp8Xg/s1600/collards2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://lh3.googleusercontent.com/-oguUNYCEO4Q/TXfj-2uIkcI/AAAAAAAAATg/WSV1j-Rp8Xg/s320/collards2.JPG" width="320" /></a></div><br />
<b>Collard Greens and Bacon</b><br />
<i>Healthy, hearty greens paired with bacon--this is a heavenly match you'll soon devour!</i><br />
<i>Prep Time: 15min. or less</i><br />
<i>Cooking Time: 2hrs, give or take</i><br />
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<b>Ingredients:</b><br />
<ul><li>3+ big bunches of collard greens</li>
<li>uncooked ham bone from a bone-in roast, with some meat attached (great for using the bone from pork butt/shoulder leftover when making <a href="http://feastingonfitness.blogspot.com/2009/09/south-of-border-goodness.html">carnitas</a>!) </li>
<li>1lb nitrate-free bacon, diced</li>
<li>garlic powder</li>
<li>salt</li>
<li>pepper</li>
<li>pinch of red pepper flakes</li>
<li>water</li>
<li>a large stock pot</li>
</ul><b>Method:</b><br />
<b><br />
</b><br />
The first step is the stock: toss in your ham bone, diced bacon, and all the seasonings--you can wing the amount based on how much you are making at once. We used about 2T garlic, 20 pepper grinds, 2t salt, and a pinch of red pepper flakes, initially, then we added more to taste once the collards were about done. Add 3-4 quarts of water and bring the liquid to a boil. Reduce heat and simmer uncovered for an hour. <br />
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Once the hour is up and your house smells <i>amazing</i>, you can add the collards. Here's how to prepare them: wash them twice to remove any sediment (we've heard that they are notoriously dirty and need a good rinsing), then strip the leafy greens from the woodier parts of the stem using one hand to hold the stem and the other to make a fist around the stem and pull up to the top of the leaf, stripping the leafy green from its stem (I use this method for making <a href="http://feastingonfitness.blogspot.com/2009/11/chips-are-back-on-menu.html">my kale chips</a> with dinosaur kale and it saves SO much time!). Stack the leaves and cut the collards into wide strips. You can stop there and add the strips to the pot or add another slice to break apart long tangles. Many of ours after cooking became a large dice--think stamp-sized--but there were still some noodley strips that were more difficult to fit on a spoon. <br />
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Add all the collards to the pot--you really can't go wrong with adding a ton--we wish we added more to ours because they were delicious! Stir to help get them all in the liquid and simmer the pot for another hour--less if you want more chewy leaves and at least an hour if you want them meltable. Stir every now and then to break apart tangles and feast on that delicious aroma up close. Taste and add any more seasonings as desired. They're done once you reach your desired tenderness of the greens. Serve in a bowl as a soup alongside your main meat or add the cooked meat right in. This as a chicken soup is amazing! <br />
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This dish is absolutely, lip-smacking delicious--which is definitely saying something considering it's a healthy, green vegetable! Hope you enjoy it too!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-GJ9mb9Bb4hY/TXfklPK7pXI/AAAAAAAAATo/oRsORWNdfio/s1600/collards4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://lh3.googleusercontent.com/-GJ9mb9Bb4hY/TXfklPK7pXI/AAAAAAAAATo/oRsORWNdfio/s320/collards4.JPG" width="320" /></a></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com4tag:blogger.com,1999:blog-3748553995505192697.post-28318087214374570612011-03-03T13:54:00.000-08:002011-03-03T13:54:43.766-08:00Simple Slow Cooked Garlic Studded Grass-fed Beef Brisket with Mushrooms<div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-xMGvgRV_E5k/TWvtLHk_jfI/AAAAAAAAATY/IEgJ3-XSW0M/s1600/brisket4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://lh3.googleusercontent.com/-xMGvgRV_E5k/TWvtLHk_jfI/AAAAAAAAATY/IEgJ3-XSW0M/s400/brisket4.JPG" width="400" /></a></div><div style="text-align: center;"><br />
</div>That title is a mouthful. I could also add any number of modifiers such as "delicious," "mouthwateringly delectable," and just plain old "awesome," but I think the name includes the most important bits. <br />
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This recipe is dead simple: poke holes in the brisket and shove in some garlic cloves, season, throw in a load of sliced mushrooms and more garlic cloves, and slow cook away for a day or overnight (8hrs). I originally watched Emeril way back when garlic stud his roasts and loved the idea. I've used it before in my recipe: <a href="http://feastingonfitness.blogspot.com/2009/10/not-your-mamas-pot-roast.html">Not Your Mama's Pot Roast</a>. It is a great way to flavor the meat and insert little pockets of meltable deliciousness into the beef.<br />
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And <i>wow</i> is the outcome amazing! The garlic beefiness just fills the house and wafts outside to make your neighbors jealous. And everything about the finished meal is delicious--the rich, savory jus (or juice as in au jus--"with [it's own] juice") created just from the beef and the mushrooms, the garlicy mushrooms and spreadable garlic cloves, and the tender, shred-able beef that stays moist and flavorful, especially when drizzled with jus and topped with mushrooms. Yum!<br />
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<b>Don't Fear the Fat!</b><br />
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Check out that beautiful yellow fat in the photos. Remember the advice we've all heard to choose brightly colored vegetables? Well, here is the same idea holding true for meat. That yellow fat is chock full of vitamin A and E and healthy fats (as opposed to not-so-healthy fats like vegetable oils and seed oils that overbalance our omega-6:omega-3 ratio). White fat of feedlot beef is not only less nutritious, but it also carries a heavy toxic load since the fat is the storage place for most of the crap we pump into those poor, sick cows to keep them alive long enough to fatten them up for slaughter. <br />
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On the other end of the spectrum, both in terms of nutrition and humane, sustainable husbandry is grass-fed (and finished) beef from pastures. Its fat is healthy fat, full of CLA (conjugated linoleic acid) and omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory and great for recovery from exercise and inflammatory ailments (hence many use fish oil supplementation). According to <a href="http://www.eatwild.com/cla.html">Eat Wild</a> (a source for finding local pastured products), CLA may fight and reduce the risk of cancer. A diet rich in omega-3 fatty acids and CLA is closer to our ancestral eating profile, which is how our digestive tract evolved and how it still functions today despite the disconnect most people have between their anatomy and their diet. Enjoy what nourishes, not harms. <br />
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<b>Bottom line:</b> Don't shy away from eating healthy fat!<br />
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Without further ado, I give you Simple Slow Cooked Garlic Studded Grass-fed Beef Brisket with Mushrooms:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh6.googleusercontent.com/-_1ptiZ6IVv8/TWvtC7QrAmI/AAAAAAAAATM/h2p003qDBHM/s1600/brisket1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://lh6.googleusercontent.com/-_1ptiZ6IVv8/TWvtC7QrAmI/AAAAAAAAATM/h2p003qDBHM/s320/brisket1.JPG" width="320" /></a></div><br />
<b>Simple Slow Cooked Garlic Studded Grass-fed Beef Brisket </b><br />
<i>The simple combination of minimal ingredients and fuss-free slow cooking create a delicious meal fit for a holiday feast or simple weeknight leftovers you actually look forward to!</i><br />
<i><br />
</i><br />
<i>Cooking Time: Start to finish, about 8.5hrs but 8hrs of that are spent unattended while slow cooking</i><br />
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<b>Ingredients:</b><br />
<ul><li>grass-fed beef brisket (we used about a 3-lb brisket--you could probably use any similar cut of roast)</li>
<li>lots of garlic cloves (to save time and effort, you can buy whole, peeled garlic cloves*)</li>
<li>lots of sliced mushrooms (to save time and effort, you can buy these sliced as well*)</li>
<li>salt</li>
<li>pepper</li>
</ul><b>Method:</b><br />
Add 1-2 packages of sliced mushrooms (or about 3-6 cups if you prepare them yourself) to the bottom of the slow cooker pot. Depending on the size of your brisket and your slow cooker, leave enough room for the brisket to sit on top of the mushrooms and still lid the pot. Add some whole garlic cloves to the mushrooms and distribute them. <br />
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Prepare the brisket by creating deep slits with your knife and inserting a garlic clove in each. Try to get good coverage and be as thorough as you have the patience for. Turn over the brisket and repeat on the underside and then try to get as many in the sides of the meat as possible. Once finished, sprinkle on salt and pepper and rub it around the brisket to season it. <br />
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Place the brisket on top of the mushrooms and add another package or 3 cups of mushrooms on top and around the sides--basically jam in as many mushrooms as you can fit--remember, they cook down and they are adding some of the moisture that is keeping the roast tender and juicy. Add any remaining garlic cloves you had leftover from the brisket studding or if you just want to add some more you have around, feel free--the more the merrier! The garlic roasts into a mellow, spreadable deliciousness, so fear not!<br />
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Now, set your slow cooker to Low for 8hrs and walk away. Your job is done until the time comes to unlid the pot and feast! Hope you enjoy this as much as my husband and I did!<br />
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* I know hard-core cooking purists will cringe at the use of any convenience foods like sliced mushrooms and peeled garlic cloves, but if it helps more people cook real food for themselves and their families by cutting corners in minimal areas (they are still using one-ingredient-on-the-label foods), then that is a win in my book. I'd rather offer an approachable recipe than frustrating those who are time-crunched with yet another recipe that takes too long to even try. And this recipe is well worth the minimal effort required! <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://lh5.googleusercontent.com/-KqlbOsGcm8E/TWvtFrSLRJI/AAAAAAAAATQ/LlIut4U2FeQ/s1600/brisket2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://lh5.googleusercontent.com/-KqlbOsGcm8E/TWvtFrSLRJI/AAAAAAAAATQ/LlIut4U2FeQ/s320/brisket2.JPG" width="320" /></a></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com7tag:blogger.com,1999:blog-3748553995505192697.post-29178105636772474392011-02-02T12:37:00.000-08:002011-02-04T18:56:30.442-08:00What's In the Box?<div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUhYCB9tq4I/AAAAAAAAAS8/596wiCLJ3rc/s1600/box.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUhYCB9tq4I/AAAAAAAAAS8/596wiCLJ3rc/s400/box.JPG" width="400" /></a></div><br />
"Nothing! Absolutely nothing! Stupid! You're so stupid!" says the game show host of Weird Al's classic cult film <a href="http://www.amazon.com/UHF-Weird-Al-Yankovic/dp/B00005JKHX?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">UHF</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=B00005JKHX" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />. And that couldn't be more right about what's in most processed foods--nothing <i>nutritious</i> at least. </div><div><br />
</div><a href="http://www.amazon.com/Zone-Dietary-Permanently-Physical-Performance/dp/0060391502?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Zone Diet</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0060391502" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> taught me to look at Protein, Fat, and Carbohydrate content for anything with a label, but it was through the <a href="http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">Paleo Diet</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0982565844" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> that I first started looking below those numbers to the sea of ingredients. And boy were my eyes opened!<br />
<div><br />
</div><div>Now, I cannot buy any product without looking at its label. And by the recent media storm on fast food, convenience food, and organic food, it looks like I am completely justified. In case you missed it, here are some jewels: </div><ul><li><b>Does Taco Bell's beef meet the minimum requirements set by the USDA to be labeled as "beef"? </b></li>
</ul><blockquote>Attorney Dee Miles said the meat mixture contained <span class="Apple-style-span" style="background-color: yellow;">just 35 percent beef</span>, with the remaining 65 percent containing water, wheat oats, soy lecithin, maltodrextrin, anti-dusting agent and modified corn starch.</blockquote>Read more at <a href="http://www.foxnews.com/health/2011/01/25/wheres-beef-taco-bell-sued-ingredients/#ixzz1CTLE0TB3">Fox News</a>. <br />
<br />
Their <a href="http://www.tacobell.com/company/newsreleasearticle/Statement-Regarding-Class-Action-Lawsuit">company statement</a> doesn't really do a great job at convincing me all is honky-dory:<br />
<blockquote>Our recipe for seasoned beef includes ingredients you'd find in your home or in the supermarket aisle today: <br />
<ul><li>88% USDA-inspected quality beef</li>
<li>3-5% water for moisture</li>
<li>3-5% spices (including salt, chili pepper, onion powder, tomato powder, sugar, garlic powder, cocoa powder and a proprietary blend of Mexican spices and natural flavors).</li>
<li><span class="Apple-style-span" style="background-color: yellow;">3-5% oats, starch, sugar, yeast, citric acid, and other ingredients that contribute to the quality of our product</span>.</li>
</ul></blockquote>Do YOU have to use grain-derived additives and sugar to enhance the quality of the taco beef you serve at home? <br />
<ul><li><b>Has your beef been treated with ammonia?</b></li>
</ul><blockquote>With the U.S.D.A.’s stamp of approval, the company’s processed beef has become a mainstay in America’s hamburgers. <span class="Apple-style-span" style="background-color: yellow;">McDonald's, Burger King and other fast-food giants</span> use it as a component in ground beef, as do <span class="Apple-style-span" style="background-color: yellow;">grocery chains</span>. The federal <span class="Apple-style-span" style="background-color: yellow;">school lunch</span> program used an estimated 5.5 million pounds of the processed beef last year alone. <br />
But government and industry records obtained by The New York Times show that in testing for the school lunch program, <span class="Apple-style-span" style="background-color: yellow;">E. coli and salmonella pathogens have been found</span> dozens of times in Beef Products meat, challenging claims by the company and the U.S.D.A. about the effectiveness of the treatment.</blockquote>And:<br />
<blockquote>Federal officials agreed to the company’s request that the ammonia be classified as a “processing agent” and <span class="Apple-style-span" style="background-color: yellow;">not an ingredient that would be listed on labels</span>.</blockquote>Read more at <a href="http://www.nytimes.com/2009/12/31/us/31meat.html?_r=2&pagewanted=all">The New York Times</a>. <br />
<br />
<ul><li><b>Is a Happy Meal a Crime?</b></li>
</ul><blockquote>WASHINGTON—A mother of two from Sacramento, Calif., says that McDonald’s uses toys as bait to induce her kids to clamor to go to McDonald’s and to develop a preference for nutritionally poor Happy Meals. With the help of the Center for Science in the Public Interest, today the mom, <span class="Apple-style-span" style="background-color: yellow;">Monet Parham, is filing a </span><a href="http://cspinet.org/new/pdf/mcdonald_scomplaint.pdf" target="cspi"><span class="Apple-style-span" style="background-color: yellow;">class action lawsuit</span></a><span class="Apple-style-span" style="background-color: yellow;"> aimed at stopping McDonald’s use of toys to market directly to young children</span>. </blockquote>And: <br />
<blockquote>“Go after kids,” is how Roy Bergold, who headed McDonald’s advertising for 29 years as chief creative officer, described the company’s strategy in an article in QSR magazine. “Ray Kroc said that if you had $1 to spend on marketing, spend it on kids. Why? Because they can’t get to your restaurant by themselves and they eat a lot.” Bergold also acknowledged in a separate QSR column that “companies have found that <span class="Apple-style-span" style="background-color: yellow;">kids are a lot more tempted by the toys than the food</span>.” McDonald’s “gets into the parents’ wallets via the kids’ minds,” according to an online presentation by Martin Lindstrom, who advises McDonald’s on branding and “neuromarketing.” </blockquote>Read more on this class action lawsuit at the <a href="http://cspinet.org/new/201012151.html">Center for Science in the Public Interest</a>. <br />
<br />
<ul><li><b>Has your town outlawed marketing that uses toys to lure children toward unhealthy food choices? San Francisco has!</b></li>
</ul><blockquote>Under the law, <span class="Apple-style-span" style="background-color: yellow;">McDonald's and other restaurants will have until December 2011 to improve their meals' nutrition by adding fruits and vegetables</span> -- if the chains want to keep offering toys, including those promoting the latest films.</blockquote>Read more at <a href="http://articles.cnn.com/2010-11-09/us/california.fast.food.ban_1_meal-combinations-apple-dippers-yale-university-s-rudd-center?_s=PM:US">CNN</a>.<br />
<ul><li><b>When is a blueberry not a blueberry? </b></li>
</ul>Apparently when it's advertised in <span class="Apple-style-span" style="background-color: yellow;">Jiffy Blueberry Muffin Mix, Kellogg's Blueberry Muffin Frosted Mini-Wheats, General Mills' Total Blueberry Pomegranate Cereal, and Target's blueberry muffins</span>. According to a <a href="http://naturalnews.tv/v.asp?v=7EC06D27B1A945BE85E7DA8483025962">video report from the Consumer Wellness Center</a>, the pictures and names of these products don't tell us the truth about their ingredients. Even when there might be a trace of real fruit, there are sugar, dyes, and soybean oil (sometimes as partially hydrogenated--i.e. transfat) as its bosom buddies. Check out this label for the "blueberries" (i.e. "blueberry flavored crunchlets") it includes:<br />
<br />
<blockquote><div></div></blockquote><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TUhQJ10X-MI/AAAAAAAAAS4/0vcheIuSpjo/s1600/MiniWheatCereal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TUhQJ10X-MI/AAAAAAAAAS4/0vcheIuSpjo/s1600/MiniWheatCereal.jpg" /></a></div><br />
And the icing on the cake: <br />
<ul><li><b>Can you trust your food isn't genetically modified? </b></li>
</ul>Genetically modified alfalfa was created to be resistant to the herbicide Roundup. As such, it's fields could be saturated with the herbicide without destroying the crop. What perhaps sounds useful at first glance, is a bit more complicated. According to the <a href="http://www.organicconsumers.org/articles/article_22449.cfm">Organic Consumers Association</a>, this genetically modified or genetically engineered crop is<br />
<ul><li><span class="Apple-style-span" style="background-color: yellow;">chemical and energy intensive to farm</span> (i.e. it is NOT sustainable where we grow it in bulk and takes a vast quantity of fossil fuels to produce it)</li>
<li>a perennial crop whose seeds disperse by wind, making it <span class="Apple-style-span" style="background-color: yellow;">impossible to contain</span> its genetic pool and not run the risk of contaminating organic alfalfa and crossing with other grasses to create superweeds</li>
<li><span class="Apple-style-span" style="background-color: yellow;">feed for animals</span>, including dairy cows, which makes question the quality of dairy products in the US even more than I already did </li>
<li><span class="Apple-style-span" style="background-color: yellow;">harmful to life</span>. If it isn't enough that it harms other plants and animals, it also harms us. Roundup is toxic to farm workers too and those whose homes are rooted downwind of the sprayed fields. </li>
</ul>So, this crop is pretty scary, right? Scarier still is the fact that it was <span class="Apple-style-span" style="background-color: yellow;">just deregulated by the Agriculture Secretary</span>--meaning it has the green light, which opens the floodgates for genetically engineered superplants to become commonplace. And unfortunately our loudest, strongest voice against this onslaught turned tail and gave in. Big Organic including Whole Foods Market, Organic Valley, and Stonyfield Farm would rather "coexist" with Big Agro instead of fight them anymore. Here's one news article from <a href="http://www.businessweek.com/news/2010-06-21/monsanto-wins-as-court-backs-alfalfa-seed-planting-update2-.html">Bloomberg BusinessWeek</a> on the decision.<br />
<br />
Concerned? Do something about it and contact President Obama. Read more at <a href="http://www.cornucopia.org/2011/01/stop-genetically-engineered-alfalfa/">The Cornucopia Institute</a>. <br />
<br />
<div></div><div><b>YOUR NEXT STEP</b><br />
<b><br />
</b><br />
What can you do to protect yourself from eating non-foods you might be deceived into thinking are actually foods? Here's what:</div><div></div><div><ul><li><b>READ LABELS!</b></li>
</ul><ul><li><b>If you can't pronounce an ingredient and it has no "otherwise known as" modifier to something you actually recognize, DITCH IT!</b></li>
</ul><ul><li><b>Find foods with FEW ingredients! If even a label at all!</b></li>
</ul><ul><li><b>Shop the PERIMETER of your supermarket for the freshest and least ingredient-laden foods. </b>Notice there aren't any ingredient labels on your fruits and vegetables and there shouldn't be anything except meat and fish on meat and fish labels. </li>
</ul></div><div></div><div><ul><li><b>Buy ORGANIC whenever possible. </b>You don't want or need the chemical load of non-organic food. Heck, even organic might be in question soon. Worried about the expense? Worry more about the health risks you are taking by saving a buck. </li>
</ul><ul><li><b>Shop LOCAL. </b>Shop<b> </b>at your farmer's market to find local, seasonal produce. Support local ranchers raising their animals on pasture. <b> </b>You can find great sources for these at <a href="http://www.eatwild.com/">Eat Wild</a><b><span class="Apple-style-span" style="font-weight: normal;">. </span></b> </li>
</ul></div><div><ul><li><b>Buy <span class="Apple-style-span" style="font-weight: normal;"><b>LOCAL FARM eggs whenever possible and </b></span>free-range, cage-free, pasture-raised, certified humane, organic, omega-enriched when store-bought. </b></li>
</ul><ul><li><b>Buy WILD-CAUGHT, SUSTAINABLE fish. </b>Use the the <a href="http://www.montereybayaquarium.org/cr/seafoodwatch.aspx">Seafood Watch</a> guide to guide your choices. </li>
</ul><ul><li><b>Buy GRASS-FED, pastured, and organic meat and dairy products. </b>What's healthiest and happiest for the animals is for you too. </li>
</ul><ul><li><b>Make eating clean your LIFESTYLE and don't beat yourself up over minor faults and slip-ups. </b>If you do want to cheat and splurge and not care what you are eating for a meal or vacation, do it! You'll probably reap the rewards of feeling crappy for putting in low octane fuel, but your brain might have needed it. Next time you leave the plantation, you can go forth with knowledge of what makes you feel the "least bad." For me, I know that is a sugar cheat or the lesser grains of corn and rice because wheat just makes me sleepy, puffy, and irritable in the belly and mind. Living most of your life on the plan gives you the positive feedback of healthiness, happiness, and improved performance-ness :)</li>
</ul></div><div>For a laugh, check out this <a href="http://summertomato.com/wp-content/uploads/2011/01/Real-Food-Flowchart-2.png">flowchart</a> from <a href="http://summertomato.com/">Summer Tomato</a> to decipher whether your food is Real Food. </div><div><br />
Food can be a tremendously stressful situation for us at every single meal. But it doesn't HAVE to be! Choose REAL FOOD choices as much as possible to do your body and the world some good. Starting to be more mindful of what you are eating and what your food is made of starts you on the road to taking control of your diet. Try to nourish yourself, not harm.</div><div><br />
Find me and many other paleo bloggers on our weekly <a href="http://blog.modernpaleo.com/2011/02/paleo-rodeo-046.html">Paleo Rodeo</a> hosted by <a href="http://blog.modernpaleo.com/">Modern Paleo</a>!</div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com1tag:blogger.com,1999:blog-3748553995505192697.post-88423249653703064212011-01-27T13:26:00.000-08:002011-01-27T13:26:30.689-08:00My Zone Challenge Food Log<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHfQ6egpzI/AAAAAAAAASw/5vVUa0X7pE0/s1600/zone.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHfQ6egpzI/AAAAAAAAASw/5vVUa0X7pE0/s320/zone.JPG" width="320" /></a></div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;">The book<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0060391901&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe> by Barry Sears, Ph.D., creator of the Zone Diet. </span></i></div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></i></div>I've been living in the Zone for almost two weeks now and want to update you on what I've been eating and how I've been feeling to add support to the community of Paleo-Zoners. <br />
<br />
Here's my Zone experience!<br />
<br />
<b>The Dreaded Scale and Tape Measure</b><br />
<br />
I hate both and avoid both as much as possible. But, I must oblige in figuring out my blockage, so here's my starting numbers, taken on 1/15/11:<br />
weight: 147.2<br />
hips: 40<br />
waist: 34 1/8<br />
height: 5'6"<br />
<br />
Body Fat by the numbers, using the Zone book tables: 31.39%<br />
<br />
Lean Body Mass: 101.43 (31% of wt. gives lean percentage, which I multiplied by my wt.)<br />
<br />
Using a Zone Diet multiplier of .7 for moderately active (I bike 5X a week for over a half an hour and CrossFit generally 3 days on 1 day off) and multiplying that by my Lean Body Mass gives me my block count:<br />
<b>10 Blocks</b><br />
<br />
<b>THE RESULTS</b><br />
<br />
So far, the weight loss is slow, but that wasn't really my goal. I was at 144.6lbs after one week (about 3 lbs. lost). I'm performing pretty well at the gym and feeling pretty good.<br />
<br />
Some lessons I've learned:<br />
<br />
<ul><li>As always, the more vegetables, the more satisfying and satiating the meal. </li>
<li>Fruits alone, or high starch meals, only whet the appetite and hunger soon returns. </li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I always wish I could eat more protein and fat--they are my dear friends--but at the same time I feel like I am stuffing my face with carbs. I NEVER have eaten so much fruit as I do now, and my servings of vegetables could feed a family of five. I am still limiting my fruit to lower glycemic choices (mostly berries, apples, and the occasional grapefruit), but it still feels like sugar to me. </div><br />
<br />
I can remember being a hunger-crazed Zone zombie (also known by Robb Wolf as the <a href="http://crossfitrevolution.typepad.com/crossfit_revolution/files/skin_the_zone.pdf">Always Hungry Carb Crash Zombie</a>) the last time I tried the Zone Diet, before I found the Paleo Diet. I was filling my carb blocks with the easiest of sources: grains and fruits, which burn more like lighter fluid than a Duraflame log in your belly. That and my obsession with fats definitely did it in for me last time. <br />
<br />
This time, it is going better. <br />
<br />
<ul><li>Wait it out: the first week is rough and if you are coming from a state of even more nutritional derangement, it can take even longer to adjust. </li>
</ul><br />
The first week was hard on my hormonal state (such as tears over nothing), and I still get stressed out at the drop of a hat, but I feel energized and awake most days. I HATE not being able to eat the portions I want, but for the most part, I am never starving unless I let the hours get too long between meals. I'm rarely even hungry. <br />
<br />
<ul><li>Having readily prepared foods helps immensely because it is just as easy to eat on the Zone as it is to cheat, so it's easier to be responsible and stick with it. </li>
<li>Cooking can be tough, so use alternatives to high fat cooking such as grilling, Silpat or parchment lined baking/roasting, and minimally greased skillets. </li>
</ul><br />
The lack of fat makes cooking even with a nonstick skillet pretty tough. Lately I've increased my fat a little when cooking to avoid losing a quarter of my protein to the pan. <br />
<br />
<ul><li>Don't beat yourself up over transgressions, just climb back on the plan again. </li>
</ul><br />
I started my Zoning out on the wrong day: a taco social at San Francisco CrossFit after Brian MacKenzie's Running Seminar. I tried to be good and eyeball-portioned out six blocks of corn tortilla and meat, but I didn't let the inaccuracy or deviation into enemy territory with the grains defeat me. It was an anticipated cheat and I did my best to eat responsibly. I was back on the wagon again the next day! I also had a hankering for cheese lately and took this opportunity to add it back in for this challenge. I don't make cheese a part of my daily life, but I enjoy it on occasion. This makes me a Lacto-Paleo-Zoner :)<br />
<br />
<ul><li>Making your diet observable, measurable, and repeatable allows you to improve your performance. </li>
</ul><br />
All in all, it's a great experience of solidarity at my CrossFit gym where most of us are Zoning together. It's also a good learning experience to see just how much my protein and fat have oozed outside their respective proportions while I've been lax on the weighing and measuring. I can definitely see how making your diet observable, measurable, and repeatable makes sense if you want to take your performance to the next level. You can see how the baseline makes you feel and how it allows you to perform so you can make any tweaks necessary for improvement.<br />
<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>THE FOOD LOG</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">In addition to the foods I eat, I drink water and decaf teas throughout the day and take a few supplements: multivitamin, vitamin D, B vitamins, fish oil, and vitamin C (before bed).</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">NOTE: for those of you not familiar with the Zone and it's lingo, <a href="http://www.nutritionize.net/the-zoleo-philosophy.html">Nutritionize</a> is a great resource for Zone Diet resources and Zoleo, their Paleo-Zone approach. For terminology I use here, P = Protein, C = Carbohydrate, and F = Fat.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I think it works best to show how my meals look, grouped by meal, not day (those get so boring, don't they?). I try to maintain variety, but I also stick with some standard meals I really enjoy. I initially broke my day into a 2-block breakfast, 2-block lunch, 2-block snack, and a 4-block dinner to dessert. This "hoarding" behavior is quite common on the Zone when someone is scared to have few blocks left at the end of the day when hunger festers and no one wants to fall asleep to the purr of their growling stomach. But by mid-week, I realized my dinner was quite filling at only 3 blocks, so I could eat a larger, and more satisfying lunch. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Here are my meals:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TUHYQkEzySI/AAAAAAAAASc/NceSDziMupo/s1600/kale+and+eggs+breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TUHYQkEzySI/AAAAAAAAASc/NceSDziMupo/s320/kale+and+eggs+breakfast.jpg" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Kale and Eggs with Cinnamon Apples</i></span></div><br />
<b><u>Breakfast</u> (2 blocks)</b><br />
<div style="text-align: center;"><b><a href="http://feastingonfitness.blogspot.com/2010/12/breakfast-cinnamon-smoked-salmon-kale.html">Cinnamon Smoked Salmon Kale and Eggs</a> </b></div><div style="text-align: center;"><b></b>(with or without the cinnamon or smoked salmon)</div><b>Protein</b>:<br />
<ul><li>2 blocks = 2 eggs </li>
</ul>or<br />
<ul><li>1 block = 1 egg</li>
<li>1 block = 2oz smoked salmon</li>
</ul><b>Carbohydrate</b>:<br />
<ul><li>1 block = cooked kale, sometimes with a little less kale and some mushrooms or cabbage </li>
<li>1 block = 1/2c blueberries or 1/2 apple for <a href="http://feastingonfitness.blogspot.com/2009/10/apple-of-my-eye.html">Ceylon Cinnamon Dusted Apple Slices</a></li>
</ul><b>Fat</b>:<br />
<ul><li>2+ blocks = pasture butter NOTE: I started off with just a teaspoon, but when cooking kale, then emptying the skillet to cook eggs, I found I couldn't avoid stickage unless I used 1t for each. I am now a happier camper :)</li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TUHYKCU7FbI/AAAAAAAAASU/if6sqERVhU4/s1600/apple+artichoke+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TUHYKCU7FbI/AAAAAAAAASU/if6sqERVhU4/s320/apple+artichoke+salad.jpg" width="239" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Artichoke Chicken-Apple Salad</i></span></div><b><u>Lunch</u> (2-3 blocks)</b><br />
<div style="text-align: center;"><b>SALAD!</b></div><b>Protein</b>:<br />
<ul><li>2-3 blocks = 2-3oz rotisserie chicken, canned wild-caught salmon, or homemade, roasted <a href="http://feastingonfitness.blogspot.com/2009/09/lunch-time.html">turkey breast </a>NOTE: I used a dry rub on the turkey and tried it slow-cooker style with garlic and ginger and cabbage. </li>
</ul><b>Carbohydrate</b>:<br />
<ul><li>1 block = as many salad greens as you can jam into your container/bowl tossed with 1/6c lemon juice </li>
<li>1-2 blocks = apple sliced thinly and mixed in the salad or grapefruit (1 whole grapefruit per block) sliced into the salad so the juices add to the lemon dressing or artichoke hearts (1.5c per block) mixed in (or some combination)</li>
</ul><b>Fat</b>:<br />
<ul><li>2-3 blocks = 2-3t crushed walnuts or 1t olive oil</li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHadkLi6NI/AAAAAAAAASk/zf056qHX2aI/s1600/turkey-apple+snack.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHadkLi6NI/AAAAAAAAASk/zf056qHX2aI/s320/turkey-apple+snack.JPG" width="320" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Roasted Turkey-Apple Sandwiches </i></span></div><b><u>Snack</u> (2 blocks)</b><br />
<b>Protein</b>:<br />
<ul><li>2 blocks = 2oz rotisserie chicken, canned wild-caught salmon, or roasted <a href="http://feastingonfitness.blogspot.com/2009/09/lunch-time.html">turkey breast </a></li>
</ul><b>Carbohydrate</b>:<br />
<ul><li>2 blocks = Organic, young coconut water (2 blocks even!) or 170g baby carrots, or just a whole apple </li>
</ul><b>Fat</b>:<br />
<ul><li>2 blocks = chicken or turkey skin or 2t crushed walnuts or 6 cashews or 2T avocado/guacamole</li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHcdG3ziMI/AAAAAAAAASs/oS1dY04YyAo/s1600/chili2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHcdG3ziMI/AAAAAAAAASs/oS1dY04YyAo/s320/chili2.JPG" width="320" /></a></div><br />
<b><u>Dinner</u> (3-4 blocks)</b><br />
<div style="text-align: center;"><b><a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Hearty Paleo-Zone Chili</a> Meal</b></div><div style="text-align: left;"><b>Protein</b>:</div><ul><li style="text-align: left;">2-3 blocks = <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Hearty Paleo-Zone Chili </a></li>
<li>1 block = 1oz raw, organic cheese [NOTE: I would have preferred to find raw, grass-fed cheese, but couldn't this time] or 1/2oz raw, organic cheese and 1/2oz of organic salami</li>
</ul><b>Carbohydrate</b>:<br />
<ul><li>1-2 blocks = <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Hearty Paleo-Zone Chili</a> </li>
<li>1 block = <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Roasted Portobello Mushroom Caps</a> + <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Crunchy Slaw</a></li>
<li>1 block = 1/2c blueberries, or 1/2 apple sliced thinly, dusted with Ceylon cinnamon and heated </li>
</ul><b>Fat</b>:<br />
<ul><li>1 block = <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Hearty Paleo-Zone Chili </a></li>
<li>2-3 blocks = crushed walnuts or coconut milk (about 1t per block)</li>
</ul><b>OR</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHZfpR_p9I/AAAAAAAAASg/hplQU4m7cH4/s1600/burger+salad.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TUHZfpR_p9I/AAAAAAAAASg/hplQU4m7cH4/s320/burger+salad.JPG" width="320" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Mushroom Burger Salad with Avocado</i></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i><br />
</i></span></div><div style="text-align: center;"><b>Burger Night</b></div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><b>Protein</b>:</div><ul><li style="text-align: left;">2-3 blocks = 3-4.5oz grass-fed beef burger, grilled</li>
<li>1 block = 1oz raw, organic cheese [NOTE: I would have preferred to find raw, grass-fed cheese, but couldn't this time] if using only 2 blocks of burger</li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Carbohydrate</b>:</div><ul><li>1-2 blocks = baby carrots + <a href="http://feastingonfitness.blogspot.com/2011/01/dinner-in-zone-hearty-paleo-zone-chili.html">Crunchy Slaw</a> or a truck-load of <a href="http://feastingonfitness.blogspot.com/2010/09/broiled-bacon-fat-smeared-broccolini.html">Broiled Bacon Fat Smeared Broccolini</a> (light on the bacon fat) or a mixed salad</li>
<li>1-2 blocks = <a href="http://feastingonfitness.blogspot.com/2011/01/entering-zone.html">Berry Bowl</a> or <a href="http://feastingonfitness.blogspot.com/2009/10/apple-of-my-eye.html">Ceylon Cinnamon Dusted Apple Slices</a></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Fat</b>:</div><ul><li>3+ blocks = bacon fat for broccolini if having that </li>
</ul>or<br />
<ul><li>2 blocks = 2T avocado</li>
<li>1 block = 1T coconut milk for the <a href="http://feastingonfitness.blogspot.com/2011/01/entering-zone.html">Berry Bowl</a> if having that (if not, add more avocado)</li>
</ul><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>OR</b> </div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TUHYMCkBlpI/AAAAAAAAASY/S3jSB9vu7-4/s1600/breakfast+for+dinner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TUHYMCkBlpI/AAAAAAAAASY/S3jSB9vu7-4/s320/breakfast+for+dinner.jpg" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;">Sausage and Egg Skillet</span></i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b>Breakfast for Dinner</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><b>Protein</b>:</div><ul><li style="text-align: left;">2 blocks = sausage (something organic and grain-free, sugar-free)</li>
<li>1 block = egg</li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Carbohydrate</b>:</div><ul><li>1-2 blocks = kale, spinach, or other dark, leafy greens perhaps with some mushrooms (1 block per package of sliced mushrooms)--you could definitely add more veggie variety here</li>
<li>1-2 blocks = <a href="http://feastingonfitness.blogspot.com/2011/01/entering-zone.html">Berry Bowl</a> or <a href="http://feastingonfitness.blogspot.com/2009/10/apple-of-my-eye.html">Ceylon Cinnamon Dusted Apple Slices</a></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Fat</b>:</div><ul><li>2+ blocks = pastured butter</li>
<li>1 block = 1T coconut milk for the <a href="http://feastingonfitness.blogspot.com/2011/01/entering-zone.html">Berry Bowl</a> if having that (if not, allow more butter)</li>
</ul><br />
<div style="margin: 0px;">So there you have it: some meals on the Zone. I am sure many more of my recipes are Zone-friendly, so check out the ingredient list Labels and Important Information areas on my sidebar to find them. Hopefully I've given you some ideas to fuel your own Zone challenge or just some interesting pairing or meal ideas you can use whether you weigh and measure or not. Let me know how you like them!<br />
<b><span class="Apple-style-span" style="font-weight: normal;"><br />
</span></b></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com1tag:blogger.com,1999:blog-3748553995505192697.post-32312537093711008712011-01-20T08:35:00.000-08:002011-01-21T08:53:28.445-08:00A Dinner in the Zone: Hearty Paleo-Zone Chili on Roasted Portobello Mushroom Caps with Crunchy Slaw<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_HcL5vFVI7Rk/TTcv4v9tSAI/AAAAAAAAAR8/7rmQjSmjAIs/s1600/chili2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/_HcL5vFVI7Rk/TTcv4v9tSAI/AAAAAAAAAR8/7rmQjSmjAIs/s400/chili2.JPG" width="400" /></a></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Those of you Zoning with me may be a little sick of the piecemeal, thrown together meals we often fall back on. The ease of just finding a Protein source from the list, Carb source from the list, and Fat source from the list and combining odd choices just to get the balanced blocks can take it's toll on your meal-time satisfaction.<br />
<br />
But I am here to offer another option: cooking a Zone meal that will make many dinners to come as easy as portioning and reheating. And did I mention that it's filling AND delicious? Sometimes with the calorie reduction inherent in the <a href="http://www.amazon.com/Zone-Dietary-Permanently-Physical-Performance/dp/0060391502?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">Zone Diet</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0060391502" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> and the emphasis on fruit and starchier carbs for easier blockage, people feel hungry all the time and starved. This meal utilizes lower glycemic ingredients (vegetables) to satisfy you at the end of a long day of weighing and measuring. And it's filling whether you're eating only a two-block portion or a five-blocker. Yes, eating well CAN actually happen on the Zone!<br />
<br />
<b>THE MEAL</b><br />
<br />
I began my Paleo-Zone challenge last Saturday and will post my food log soon, but for now, let me share with you this amazing meal I've had for dinner this week. And with the amount my husband and I made, we'll probably still be having this meal well into next week :) This meal is <b>Hearty Paleo-Zone Chili</b> on <b>Roasted Portobello Mushroom Caps</b> with <b>Crunchy Slaw</b> spooned on top (all recipes follow). It's delicious and hearty--which is no simple task when cooking and eating on the Zone. At two blocks or five, this meal <i>will</i> fill you!</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">The chili is a rich and spicy mix of vegetables and grass-fed beef. It is FILLING, which is the perfect quench for end-of-day hunger, and it's warming to combat chilly evenings. I was inspired by paleo chilis that hold the beans, Alton Brown's amazing <a href="http://www.foodnetwork.com/recipes/alton-brown/pressure-cooker-chili-recipe/index.html">Pressure Cooker Chili</a> (sans the pressure cooker for us) that turned us on to using chopped beef instead of ground beef, and the <a href="http://journal.crossfit.com/2011/01/chanscook1.tpl">Chan's Chili </a>recently posted in the <a href="http://journal.crossfit.com/">CrossFit Journal</a>, which helped us Zone proportion our chili. Whether you Zone or not, this chili is amazing and you definitely won't miss the beans. </div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Instead of straying off the Paleo Diet for rice or tortillas, I serve the chili on <b>Roasted Portobello Mushroom Caps</b> that add a meaty base. SO much more filling than rice or tortilla, these mushrooms are a great base for any meaty sauce. The chunky, silky texture of the chili is complemented <i>perfectly</i> by crunchy, lime and onion slaw I call <b>Crunchy Slaw</b>. It is SO easy to make and adds that taste and crunch that definitely kicks the chili up another notch. </div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b> </b></div><div style="margin: 0px;">For the recipes below, I used P, F, C to stand for Protein, Fat, and Carb, which the <a href="http://www.amazon.com/Zone-Dietary-Permanently-Physical-Performance/dp/0060391502?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">Zone Diet</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0060391502" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0060391502&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe> uses to balance food. A block of Protein = 7g protein, a block of Fat = 1.5-3g depending on the fattiness of the Protein, and a block of Carb = 9g after fiber is subtracted. For Zone Block charts, check out this compiled list: <a href="http://www.mitymous.net/weights/zoneblox.htm">http://www.mitymous.net/weights/zoneblox.htm</a></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">NOTE: there is definitely some flexibility to these measurements as some of the foods I used below have different measurements based on different Zone block lists. Since this meal is mostly veggies, I am not going to fuss about which count is correct and whether I have measured it precisely. The Zone is enough effort just to weigh and measure everything. In this case, allow yourself some leeway on the veggie counting and err on the side of MORE. :)</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Without further ado, here are the recipes!</div><div style="margin: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TTcv60wxgMI/AAAAAAAAASA/-qzmkWDUXRA/s1600/chili3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TTcv60wxgMI/AAAAAAAAASA/-qzmkWDUXRA/s320/chili3.JPG" width="320" /></a></div><div style="margin: 0px; text-align: center;"><span style="font-size: x-small;"><i>Hearty Paleo-Zone Chili--this is only one of three containers we filled to the brim!</i></span><br />
<br />
</div><div style="margin: 0px;"><b>Hearty Paleo-Zone Chili</b></div><div style="margin: 0px;"><i>Definitely not for a quick meal, this endeavor will provide you with chili to feed an army or yourselves for a week (maybe two?) on the Zone. The medley of grass-fed beef, assorted vegetables, and spices will heartily fill and warm your belly. </i></div><div style="margin: 0px;"><i>Prep Time: 1hr give or take your mad knife skills and helpers</i></div><div style="margin: 0px;"><i>Cook Time: 2-3+hrs, slow cooker for the day/night or stovetop for a few hours until tender and delicious.</i></div><div style="margin: 0px;"><i>Quantity: see Our Totals below. You can use the ingredients in your own proportions to make the quantity you desire. We're going for a 2P:1C:1F ratio so you can serve this on Roasted Portobello Mushroom Caps with Crunchy Slaw on top.</i></div><div style="margin: 0px;"><i><br />
</i></div><div style="margin: 0px;"><b>Ingredients:</b></div><div style="margin: 0px;">NOTE: I'll give what makes a block and how much we used, but you have to be your own guide for making this Zoned to meet your desired quantity and taste. </div><div style="margin: 0px;"></div><ul><li>yellow onions, chopped (1.5c = 1C, 10 onions gave us 10c = ~6C)</li>
<li>mushrooms, chopped (3c = 1C, one container of sliced mushrooms = 3C and we used 4 = 4C)</li>
<li>can of crushed tomatoes (with Basil) (check your label, ours was 1/2c = 1C and we used (2) 28oz. cans or 10C)</li>
<li>zucchini, chopped (2c = 2C, we used 6 small ones and got 8 cups or 4C)</li>
<li>grass-fed chuck roast, chopped (1oz = 1P and we used 56oz = 56P)</li>
<li>container of salsa (check your label, ours was 1/2c = 1C and we used 2c = 4C)</li>
<li>cumin</li>
<li>chili powder</li>
<li>salt</li>
<li>pepper</li>
<li>garlic powder</li>
<li>olive oil (1T = 9B and we used 3T = 27F)</li>
<li>optional: chili peppers or other heat multipliers (NOTE: the chili powder and cumin made this pretty spicy on their own, so play around with it to your taste)</li>
<li>a writing instrument and sheet of paper to record your amounts and calculations </li>
</ul><div style="margin: 0px;"></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Our Totals:</b> 56P, 28C, and 28F is a 2:1:1 ratio, so we need to add a Carb and Fat to every portion of chili. That is perfect for a serving with <b>Roasted Portobello Mushroom Caps</b> (1/2C, 1F) and <b>Crunchy Slaw</b> (1/2C) (see recipes that follow). Our finished batch was 187oz. and dividing by the 56P that went into the pot gives us 3.33oz for 1P, 1/2C, 1/2F. Your batch will vary on your ingredients and finished thickness and weight, so do your own math on this one. Sorry, Zone cooking isn't a piece of cake, but it is <i>well</i> worth the effort to not stress about dinner for a week (or more)! :)</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Method:</b></div><div style="margin: 0px;">Chop till you are blue in the face. You should start on the onions and add them to a large stock pot set over medium high heat and coated with olive oil (1T worked) and a little salt. I like to season as I add new ingredients into the pot, a lesson learned from years of watching <a href="http://www.emerils.com/">Emeril</a> as he bammed the crap out of his dishes. Stir the onions every time you add more to the pot and add more oil if they start to stick. Record how many cups of onions you use and keep a running tally of the oil. Remember to try to be frugal with the oil if you want to stick to plain Jane Zone. Those of you lean enough to be using Fat multipliers can have more flexibility--damn you ;).</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Meanwhile, a second pair of hands can chop the chuck roast into tiny bits, cutting out any really awful sinewy parts if desired. Once that's cut, weigh it to use your desired amount and write that number down so you can figure out total blocks later on. Using another skillet, coat with olive oil (1T worked) and brown the beef (use multiple batches so you only have one layer of meat in the pan, add more oil for each batch--it took us two batches using a big skillet).</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Next, to the onions in the stockpot, add the sliced mushrooms (I bought them already sliced, so no prep there!--measure them out if you want to be precise, but for each styrofoam-like container it was about 3c). Stir and cook them down. We're looking for translucent if not browning onions and reduced size in the mushrooms as they cook.</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">The first pair of hands can move on to chopping the zucchini or you can get to it after the meat is done. Measure out how much you use by the cupful.</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Once the meat is done, add it to the stock pot (batch by batch is fine), then add the zucchini, tomatoes, salsa, and spices. For the spices, be your own judge based on how much you are making at once. Remember, it's always easier to add more heat later than find Zoneable ways to reduce it after the fact. Unfortunately sour cream and guacamole are Fats that will easily devour your blocks unless you allot them. Let your chili reduce over Medium heat until you like the thickness, then Low for as long as you like to meld the flavors and tenderize the beef and veggies.</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">Once done, you have one more fun task: measuring the result of your labor of love. We tried to be sneaky and weigh the empty pot, then the full pot, but the pot was too heavy for the scale :( So we weighed storage containers and then filled them, took their weight and got the whole picture the hard way. You could also measure by Pyrex liquid measure as you remove the chili from the pot and place in storage containers. Either way, from that number of total weight, divide it into total blocks of Protein and figure out ounces or cups per block of Protein. From our ingredients, we came up with a 2:1:1 ratio and found that 3.3oz. gives us 1P, 1/2C, 1/2F. Yours will vary based on the quantities and thickening of your chili. </div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">We served ours over <a href="http://feastingonfitness.blogspot.com/2009/10/simply-cauliflower.html">Simple Roasted Cauliflower</a> (3c =1C, plus a little fat) or <b>Roasted Portobello Mushroom Caps</b> (1/2C) (recipe follows) with <b>Crunchy Slaw</b> (1/2C) (last recipe) on top. </div><div style="margin: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TTcxcRzQIHI/AAAAAAAAASM/-WY4IB7hqrE/s1600/chili6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TTcxcRzQIHI/AAAAAAAAASM/-WY4IB7hqrE/s320/chili6.JPG" width="320" /></a></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Roasted Portobello Mushroom Caps</b></div><div style="margin: 0px;"><i>For a meaty base perfect to hold chili, burgers, ragout, or anything else you desire, try better-than-bread roasted portobello mushrooms!</i></div><div style="margin: 0px;"><i>Cooking Time: 15min+, really as long as you like to get them tender and juicy</i></div><div style="margin: 0px;"><i>Quantity: 2-3 roasted caps, depending upon size, is about 1/2C if 3 cups = 1C</i></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Ingredients:</b></div><div style="margin: 0px;"></div><ul><li><a href="http://www.amazon.com/Silpat-Baking-Sheet-%2596-11-63x16-5%2522/dp/B001079VBG?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">Silpat</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=B001079VBG" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /></li>
</ul><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=B001079VBG&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>or parchment paper and baking sheet<br />
<div style="margin: 0px;"></div><ul><li>portobello mushroom caps (rinsed and stems removed) (3c = 1C, so 2-3 caps after roasting seemed like 1/2C)--NOTE: make extra so that you have meals for a few nights. The mushrooms will keep well sealed up in the refrigerator.</li>
<li>olive oil (1/3t = 1F), optional</li>
<li>salt </li>
<li>pepper</li>
</ul><br />
<div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Method:</b></div><div style="margin: 0px;">Preheat your oven to 425 degrees. Line a baking sheet with Silpat or parchment paper so you don't have to use fat to grease the pan. Place mushrooms on the sheet, gills up. Sprinkle caps with salt and pepper and drizzle on the olive oil you need to accumulate your desired fat blocks. If you don't have any fat to spare, the caps are fine without any oil. The liner is our insurance :) Place the sheet in the oven and bake until juicy and tender. These are perfect to make in bulk while you are preparing and cooking the chili! Afterwords, you'll have a delicious base to your chili that is spoon tender, meaty, and filling!</div><div style="margin: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TTcv9QOZ7cI/AAAAAAAAASE/DIiyJ0TJXRE/s1600/chili4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TTcv9QOZ7cI/AAAAAAAAASE/DIiyJ0TJXRE/s320/chili4.JPG" width="320" /></a></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Crunchy Slaw</b></div><div style="margin: 0px;"><i>The perfect crunchy slaw for your spicy dish!</i></div><div style="margin: 0px;"><i>Prep Time: 5-10min tops</i></div><div style="margin: 0px;"><i>Quantity: Made enough for at least 4-6 plates, so about 1/2C for each serving. </i></div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Ingredients:</b></div><div style="margin: 0px;"></div><ul><li>1/2 head of cabbage (4c = 1C)</li>
<li>1/2 onion (1.5c = 1C)</li>
<li>1/2 bunch of cilantro (unless you are using a bucketful, it's unlikely you'll come close to a block)</li>
<li>1 lime, juiced (1C)</li>
</ul>Total Blocks = 3C<br />
<div style="margin: 0px;"><br />
</div><div style="margin: 0px;"><b>Method:</b></div><div style="margin: 0px;">Chop the cabbage, onion, and cilantro as finely as desired and mix well. Add lime juice and mix again. There you have it! This is a perfect, crunchy, tasty accompaniment to tacos/chili/anything Mexican inspired!</div><div style="margin: 0px;"><br />
</div><div style="margin: 0px;">So there is your meal: <b>Hearty Paleo-Zone Chili</b> served on <b>Roasted Portobello Mushroom Caps</b> with <b>Crunchy Slaw</b> on top! Here's to enjoying what you eat on the Paleo-Zone Diet!</div><div style="margin: 0px;"><b><br />
</b></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com1tag:blogger.com,1999:blog-3748553995505192697.post-304969896484367732011-01-12T10:55:00.000-08:002011-01-14T17:31:47.368-08:00Entering the Zone<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TS31JQq8S0I/AAAAAAAAARk/D98DQVnWJp0/s1600/blueberries3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TS31JQq8S0I/AAAAAAAAARk/D98DQVnWJp0/s400/blueberries3.JPG" width="400" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Today's recipe: Berry Bowl</i></span></div><br />
UPDATE: CrossFit Santa Cruz and my website were featured in The Santa Cruz Sentinel today! Check it out here: <a href="http://www.santacruzsentinel.com/rss/ci_17077162">Healthy Lift: CrossFit Santa Cruz, others touting unprocessed meat, veggies as top diet essentials</a> from 1-12-11. I'm SO excited and appreciative!<br />
<br />
It's post holidays and back on the meal plan of meat and veggies, nuts and seeds, some fruit, little starch, and no sugar. I usually just eat meat and veggies and lots of healthy fats: omega-3 fish oil, pastured butter, olive oil, and coconut oil. Over the holidays, some ice cream and gluten-free treats crept in and it was surprising how little it took to completely override my taste buds. When I am "on the plan," I crave nothing but meat and fat and fatty meat. When I am "off the plan," sugar supersedes my love of meat and fat and I go hog wild for chocolate and gluten-free fudge cookies or flourless chocolate tortes crumbled into vanilla ice cream. I know I am on the dark side when I wander the sweets aisle lusting after every forbidden delight.<br />
<br />
So now I'm back on track and I've found a great way to get my taste buds back on track in a healthy way. If I crave sugar, I'll give myself sugar the healthy way: Fruit! There is nothing so divine as a steaming bowl full of blueberries and coconut milk, sprinkled liberally with Ceylon cinnamon of course! (what don't I put cinnamon on?)<br />
<br />
My CrossFit gym is embarking on a new event for a new year: two weeks of weighing and measuring, Zone-style starting this weekend. For more details on the Zone, check out founder Barry Sear's site: <a href="http://www.zonediet.com/">http://www.zone<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0060391502&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>diet.com/</a>). Basically you categorize foods as either proteins, fats, or carbohydrates (or some combos) based on their highest macronutrient. Then you try to balance your protein, fat, and carbohydrate at every meal and eat only enough to support your lean body mass.<br />
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Now I've been on the Zone and it has worked great--I was even a gym winner in the Zone improvement challenge years ago. But then I found the Paleo Diet<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0470913029&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0982565844&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe> and became lax on the weighing and measuring and proportioning side of my diet. I still weigh and measure almost all of my meat on a daily basis so that I don't often indulge knowingly in over 12 blocks. But I have definitely been slacking in the other areas, lower in carbohydrate and higher in fat.<br />
<br />
<br />
So here is my challenge: I am going to embark on Paleo-Zone at least for two weeks. Unfortunately, my last Zone foray was before Paleo-style, so many of my old recipes included grains. Since I can't fall back on them, this is a fresh new start.<br />
<br />
I know I have been splurging a little in the fat department if only a 1/3 of a teaspoon of butter is a block. Just a little splurging ;) I also haven't been eating much in the way of carbohydrates according to the Zone. Right now I fill the skillet with kale and chard in the morning, have a whole container full of arugula or spinach or both for lunch and often have broccoli or cauliflower for dinner, but this is a drop in the bucket for the Zone. One block of cooked kale is 2 cups. One block of arugula is 10 cups. One block of cooked broccoli is 3 cups. So I think if I am going to give this challenge a good try, I have to start eating the other forgotten parts of my prescription: little fruit and some starch. I'll stick with vegetable-based starches (plantains and root veggies sound enticing) and low glycemic fruits (like berries and apples) as much as possible to get in some more blocks without having to eat 10 cups of greens for every block :)<br />
<br />
So my recipe today can be Zoned. I tried it out with a rotisserie chicken from <a href="http://www.newleaf.com/retailer/store_templates/shell_id_1.asp?storeID=J3QSSEQX5CS92J2000AKHMCCQJA05T39">New Leaf</a> market as my protein (1oz per block), frozen blueberries (1/2 cup per block), and coconut milk (about 1T per block*). I had my protein SLOWLY to make it last longer before my berry bowl and then enjoyed my berries as if a dessert. The fat makes it satisfying and the sweet hits your sweet-tooth on the spot. Delicious!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TS31VGba9rI/AAAAAAAAARs/VqLu27NW7X4/s1600/blueberries2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TS31VGba9rI/AAAAAAAAARs/VqLu27NW7X4/s320/blueberries2.JPG" width="320" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i>Berry Bowl shown using a two-block serving</i></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><b>Berry Bowl</b><br />
<i>Sweet enough to drown your craving for sugar, rich enough to keep you satisfied after you lick the bowl. </i><br />
<i>Preparation: 5min using a microwave, probably less than 10min for stove-top</i><br />
<br />
<b> Ingredients:</b><br />
Organic frozen (or fresh) blueberries, 1/2 cup per block<br />
Organic coconut milk (preservative free if possible, read those labels closely!), about 1T per block*<br />
Ceylon cinnamon (for more on why it should be Ceylon instead of regular, old Cassia, see this post: <a href="http://feastingonfitness.blogspot.com/2009/10/apple-of-my-eye.html">Apple of My Eye</a>), free on the Zone diet (yay!)<br />
<br />
<b>Method:</b><br />
Measure your desired blockage of blueberries and place them in a microwave-safe bowl (read: NOT plastic) or small pot or skillet to heat on the stove. Sprinkle on the cinnamon.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TS31Qqm0e2I/AAAAAAAAARo/fzbXdCcoZ4Q/s1600/blueberries1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TS31Qqm0e2I/AAAAAAAAARo/fzbXdCcoZ4Q/s320/blueberries1.JPG" width="320" /></a></div><br />
<br />
Heat the berries until hot but not mush (1-2min in the microwave if you are going that route, depending upon quantity and microwave). When they're hot, measure and add your coconut milk (alternatively, you could add it before heating, but I like it thicker like after refrigeration instead of thin like it gets after heating). Stir, taste, and add more cinnamon if desired and I ALWAYS desire :) Enjoy a healthy, seems-like-an-indulgence-but-isn't bowl!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_HcL5vFVI7Rk/TS32RxyMx-I/AAAAAAAAARw/emrRky3OlrU/s1600/blueberries4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/_HcL5vFVI7Rk/TS32RxyMx-I/AAAAAAAAARw/emrRky3OlrU/s320/blueberries4.JPG" width="320" /></a></div><br />
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Check back for more Paleo-Zone support!<br />
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*My brand of coconut milk has 14g of fat for a 1/3 cup, so if I take 3g of fat per block, that's about 4.6 blocks in that 1/3 cup. Since 1/3 cup is about 5.3 tablespoons, that means one block is just over a tablespoon (assuming my horrendous math skills are correct). I take that as a green light to be a little bit more liberal in my tablespoon measurement. But of course, the consistency of the coconut milk would make a difference too: after refrigeration it's thick, but a fresh can might be watery. Brands vary too. Therefore, be your own Zone judge. The bigger picture is just to be mindful of what you are eating :)<br />
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Join us for this two week experiment! To find out more, visit <a href="http://www.crossfitsantacruz.com/">CrossFit Santa Cruz</a>. For more information on Paleo-Zone, or "Zoleo" as our friends at <a href="http://www.nutritionize.net/">Nutrionize</a> like to call it, check out their informative post on the subject: <a href="http://www.nutritionize.net/the-zoleo-philosophy.html">The Zoleo Philosophy</a>. And please ask if you have any questions!<br />
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This post and many others are part of Modern Paleo's Paleo Rodeo posted at the end of each week. Please check it out <a href="http://blog.modernpaleo.com/2011/01/paleo-rodeo-043.html">HERE</a>.Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com6tag:blogger.com,1999:blog-3748553995505192697.post-74950814377626834222010-12-23T15:50:00.000-08:002010-12-23T15:50:08.716-08:00Breakfast: Cinnamon, Smoked Salmon Kale and Eggs<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPD7pR1WKI/AAAAAAAAAQ8/i4Zqqpe3hfw/s1600/kale+eggs+salmon1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPD7pR1WKI/AAAAAAAAAQ8/i4Zqqpe3hfw/s400/kale+eggs+salmon1.jpg" width="298" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">Cinnamon, Smoked Salmon Kale and Eggs</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div>Breakfast worth licking the plate over. Have you had that in awhile? Well, here is my answer to the "You can eat eggs every day?" question: Yes. Yes, I can. Because they are that damned good. And I can change them up in an infinite number of ways if I grow bored. But I haven't yet.<br />
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Today's recipe comes from the advice of my acupuncturist to eat more dark, leafy greens to "build my blood." Whether that makes sense or not, dark, leafy greens are unquestionably good for you and nourishing, so I take that advice and run with it. I'm on a low-carb, paleo-style diet, so it's mostly meat and veggies for me. This breakfast fits perfectly into my life and I love it. <br />
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<b>Why Breakfast? </b><br />
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Why am I focusing on breakfast with the Holiday Season so plastered on every available venue online and abound? Because it is the simplest way to start your day right and set up your body, especially your blood sugar, for a day that might not be as "on the diet" as you hope. Tis the season for indulgence and this breakfast will taste like an indulgence without actually being one, which leaves more room for real indulgences worth the cheat later on. <br />
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Some others who follow a similar diet might point to <a href="http://www.leangains.com/">intermittent fasting</a> as a great way to start a day, indulgence later or not, and that's also valid for some. But for me, personally, my blood sugar is temperamental and I hit low, lows if I skip breakfast. It's so much so that I can't help but overeat for at least the rest of that day, if not a few days. Therefore, breakfast is key, at least for me. My advice is if you are going to eat breakfast: start your day on the right foot with nourishment as your fuel!<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TRPS4LdwakI/AAAAAAAAARM/XgOFG9qpmUU/s1600/ceylon+cinnamon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TRPS4LdwakI/AAAAAAAAARM/XgOFG9qpmUU/s320/ceylon+cinnamon.jpg" width="239" /></a></div><b>Why Cinnamon?</b><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I'm addicted to cinnamon, that's why ;) Truth be told, Ceylon Cinnamon is a more subtle, fruitier cinnamon that doesn't pose the same <a href="http://www.whfoods.com/genpage.php?tname=newtip&dbid=31">over-dose warnings</a> as Cassia based cinnamon (the most common cinnamon you can find, regretfully). Read my last treatise on the topic here: <a href="http://feastingonfitness.blogspot.com/2009/10/apple-of-my-eye.html">Apple of My Eye</a>. I found my Ceylon Cinnamon through mail order from <a href="http://www.thespicehouse.com/">The Spice House</a> and just love it. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">It's hard to say if Ceylon Cinnamon has the same benefits as Cassia-based cinnamon, but <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68">here</a> is the World's Healthiest Food's rundown on cinnamon. I specifically like the anti-microbial properties and blood sugar moderation. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For this recipe, Ceylon Cinnamon just adds a great flavor that catches the sweetness of the salmon and butter. It delights the senses and adds an earthy, wintry spark. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPTjHGDY4I/AAAAAAAAARQ/MbPXpE7lt4I/s1600/smoked+salmon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPTjHGDY4I/AAAAAAAAARQ/MbPXpE7lt4I/s320/smoked+salmon.jpg" style="cursor: move;" width="239" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">A delicious Christmas gift from Aunt Kathy--thank you!</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Why Smoked Salmon?</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b></div><b><span class="Apple-style-span" style="font-weight: normal;">Wild-caught Alaskan salmon is a national treasure and still on the Best Choice list for salmon by the Monterey Bay Aquarium's </span><span class="Apple-style-span" style="font-weight: normal;"><a href="http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_factsheet.aspx?gid=17">Seafood Watch List</a></span><span class="Apple-style-span" style="font-weight: normal;">. Salmon is chock full of omega-3 fatty acids, vitamin D, B vitamins, and protein. It's notable for promoting heart health, being anti-inflammatory, protecting against cancer, benefiting cognitive function, and more. For more on it's incredible benefits, check out the </span><span class="Apple-style-span" style="font-weight: normal;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104">World's Healthiest Foods: Salmon</a></span><span class="Apple-style-span" style="font-weight: normal;"> page--it's a long one! </span></b><br />
<b><span class="Apple-style-span" style="font-weight: normal;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="font-weight: normal;">Try to find wild-caught, Alaskan smoked salmon without the sugars and nitrates if possible. NOTE: you might want to reduce your high dosage omega-3 fish oil when you eat a lot of fish or else you run into the upper limit digestive tract nasties. If you have been there, you know it isn't pretty! :)</span></b><br />
<b><br />
</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPEHBzKM3I/AAAAAAAAARA/-E-Z5itiI40/s1600/kale+skillet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPEHBzKM3I/AAAAAAAAARA/-E-Z5itiI40/s320/kale+skillet.jpg" width="239" /></a></div><b>Why Kale?</b><br />
<br />
Kale is delicious and nutritious. Packed with antioxidants, vitamins, minerals, CALCIUM, and over-rated fiber, this veggie is a superfood. It is known for fighting and preventing cancer and detoxifying your body. As for blood building, it has iron, B vitamins, and folate, plus that detoxifying effect. For more information on kale's benefits, check out this resource: <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38">World's Healthiest Foods: Kale</a>.<br />
<div><br />
</div>And check out my previous recipes:<br />
<br />
<ul><li><a href="http://feastingonfitness.blogspot.com/2009/11/chips-are-back-on-menu.html">Kale Chippies</a></li>
</ul><ul><li><a href="http://feastingonfitness.blogspot.com/2009/09/sick-of-lettuce-try-kale-salad.html">Kale Salad</a></li>
</ul><br />
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<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TRPHL20IWAI/AAAAAAAAARI/lgs6mrBJi5c/s1600/cinnamon+eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TRPHL20IWAI/AAAAAAAAARI/lgs6mrBJi5c/s320/cinnamon+eggs.jpg" width="239" /></a></div><b>Why Eggs?</b><br />
<br />
OMG, do you have to ask? They are perfect little packages of everything you need from an animal food, including protein (ALL the essential aminos), fat (yes, the healthy kind), and some other beneficial stuff like vitamins, minerals, and cholesterol (Yes, that's a good thing. If you don't know that, read <a href="http://www.ravnskov.nu/cholesterol.htm">this</a> short list of cholesterol facts from the author of <a href="http://www.amazon.com/Cholesterol-Myths-Exposing-Fallacy-Saturated/dp/0967089719?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Cholesterol Myths</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0967089719" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0967089719&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>). <br />
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There are a couple potential downsides to eggs. One is the antinutrients in the egg white. No, not it's heart disease risk, silly. That's an old dietician's tale. Read this from <a href="http://www.eatwild.com/healthbenefits.htm">Eat Wild</a>:<br />
<br />
<blockquote><blockquote>Eating eggs does not appear to increase the risk of cardiovascular disease or stroke</blockquote><blockquote>Cutting back on egg consumption has been widely recommended as a way to lower blood cholesterol levels and prevent coronary heart disease. Is this valid advice? Recently, researchers took a close look at the egg-eating habits and heart health of 118,000 men and women. The scientists reported that "we found no evidence of an overall significant association between egg consumption and risk of CHD [coronary heart disease] in either men or women." In fact, they found that people who ate from 5 to 6 eggs per week had a lower risk of heart disease than those who ate less than one egg per week.</blockquote><blockquote>One wonders what the scientists would find if they looked at the heart health of those lucky people who eat eggs from pastured hens?</blockquote><blockquote>(Hu, F. B., M. J. Stampfer, et al. (1999). "A prospective study of egg consumption and risk of cardiovascular disease in men and women." JAMA 281(15): 1387-94.)</blockquote></blockquote>So back to the egg white. Read <a href="http://www.cholesterol-and-health.com/Egg_Yolk.html">The Incredible, Edible Egg</a> for more on why eggs whites are INFERIOR to egg yolks. So people who say they are having egg white omelets for their health are grossly misinformed to put it lightly. <br />
<div><br />
</div>And here is a counterpoint to the arachadonic acid (AA) being a "benefit." This is what <a href="http://wholehealthsource.blogspot.com/2009/11/omega-3-eggs.html">Whole Health Source</a> had to say about omega-3 eggs:<br />
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><blockquote><blockquote>Eggs are an exceptionally nutritious food, as are all foods destined to nourish a growing animal. However, one concern lies in eggs' high concentration of arachidonic acid (AA), a long-chain omega-6 fat that is the precursor to many eicosanoids. Omega-6 derived eicosanoids are essential molecules that are involved in healing, development and defense. Some of them are inflammatory mediators that can contribute to disease when present in excess. Eggs are one of the main sources of AA in the modern diet.</blockquote></blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">and </div><blockquote><blockquote>Not everyone has access to pastured eggs. "Omega-3 eggs" come from hens fed an omega-3 enriched diet*. Not only do they have a much higher omega-3 content than conventional eggs, they also contain less AA [. One study found that omega-3 eggs contain 39% less AA than conventional and organic eggs. Omega-3 eggs were also rich in short- and long-chain omega-3 fats. Omega-3 eggs are certainly not nutritionally equivalent to pastured eggs, but they're a step in the right direction. </blockquote><blockquote>I don't really know if the AA content of eggs is a concern. Eicosanoid biology is complex and it doesn't like to fit into simple models. I'll look forward to seeing more research on the matter. In the meantime, I'll be eating pastured eggs, and when they're not available I'll eat omega-3 eggs.</blockquote><blockquote>*Typically from flax seeds, but some operations also use seaweed. The hens in the paper I cited were fed flax. The hens managed to convert a substantial portion of the alpha-linolenic acid into the important animal fat DHA, and presumably EPA although it was not measured.</blockquote><div><br />
</div></blockquote><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Ah, but the controversy isn't over! There is also the issue of the omega-3 'enrichedness' of eggs. Robb Wolf and other esteemed sources like the omega-3 enriched because the chickens are fed flax, algae, and/or fish oil, so their eggs are chock full of omega-3s. The ratio of EPA, DHA, and ALA might vary by source, but you probably should be getting your omega-3s by fish and fish oil anyhow. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">However, just when I thought omega-3 enriched eggs were second only to naturally pastured, Dr. Mercola burst my bubble. He says that omega-3 enriched eggs result from chickens fed RANCID flax, so they are LESS healthy than regular pastured eggs. According to <a href="http://articles.mercola.com/sites/articles/archive/2007/10/20/beware-of-misleading-omega-3-claims.aspx">Dr. Mercola</a> we should avoid omega-3 eggs because they oxidize faster and don't last as long as other eggs. ARGH! </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So the oxidation concerns may be legit, but I couldn't find other vocal sources demonizing omega-3 eggs. Have you? </div><br />
So, I'll take eating the whole egg of pastured chickens when I can get them, or omega-3 enriched organic, pastured, free-range, cage-free, hippie-dippie store brand when I can't. But then, whether oxidized or not when I get them, I am no egg saint because I cook them scrambled or fried. I KNOW, KNOW--the overcooked egg is creating free radicals that are going to kill me, but damn it, I don't like runny, wet eggs. I'm sorry. I'll find the best quality eggs I can and I'll take a hit on the cooking method. Sorry. If you want to be a better human being, don't overcook them like me :)<br />
<br />
And looks like I am not alone. How to cook eggs, according to <a href="http://www.cathletics.com/forum/showthread.php?p=5393">Robb Wolf</a>:<br />
<blockquote>..over medium or soft boiled is likely best. Love scrambled however. Keep the flame kinda low, use plenty of olive oil (antioxidants in there) and enjoy IMO. I may be wrong but I doubt this poses a significant risk with regards to oxidized fats.</blockquote>Of course, I have read contrary advice on olive oil--that it should only be used to flavor food upon serving, never used for cooking. So the moral of the story is: you are probably going to find someone out there that disagrees with everything you do. Suck it up and make your choices based upon as much information as you can, plus a little faith that eating a real food diet MOST of the time with meat and veggies, nuts and seeds and healthy fat, some fruit and dairy if you want it, a little starch, and no sugar will do you infinitely more good than the stress involved in splitting hairs over every detail. :)<br />
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<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPEkJVvVQI/AAAAAAAAARE/KJMFAip13Pg/s1600/kerrygold+butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TRPEkJVvVQI/AAAAAAAAARE/KJMFAip13Pg/s320/kerrygold+butter.jpg" style="cursor: move;" width="238" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Why Butter?</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Why not? You don't actually still believe the saturated fat myth, do you? <a href="http://www.marksdailyapple.com/saturated-fat-healthy/">Mark's Daily Apple</a> has a great summary of that argument. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I went with <a href="http://www.kerrygold.com/usa/index.php">Kerrygold</a> butter today because my local source of <a href="http://www.organicpastures.com/">Organic Pastures</a> Raw Grassfed Butter just can't keep up with the demand and the stores are always out of stock (or maybe it's another reason--but I can't reliably find it anymore). Kerrygold is pasteurized, boo, but the cows are pastured, yay. Here is more info from <a href="http://www.thenourishinggourmet.com/2008/06/more-on-kerrygold-butter.html">The Nourishing Gourmet</a>. You should have seen my beaming smile when I read in Robb Wolf's book: <a href="http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Paleo Solution</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0982565844" style="border-bottom-style: none !important; border-color: initial !important; border-left-style: none !important; border-right-style: none !important; border-top-style: none !important; border-width: initial !important; cursor: move; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important;" width="1" /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0982565844&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe> that I could partake in butter without being a paleo rebel. He says: </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><blockquote>So, what's the story with butter? It's dairy, right? Therefore on the Paleo "no fly" list? Well, butter is dairy; it can present some problems for folks with autoimmunity because of the milk protein content and lectins that are still a part of the butter. Sorry hippies, even clarified butter (ghee) is a problem. I would, however, put grass-fed butter on the "occasional" list. The fatty acid profile is better (lower in palmitic, much higher in CLA) and the antioxidant content is nothing short of impressive. Butter is mainly fat, so if we clean up the lectin problem, and push the fatty acid profile toward that of healthful grass-fed varieties, it's tough to build much of a case against grass-fed butter unless you have autoimmunity. See, I'm not a zealot after all.</blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">The Weston Price Foundation LOVES butter too. Read more about it here: </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://www.westonaprice.org/food-features/519-why-butter-is-better.html">Why Butter is Better</a>. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://wholehealthsource.blogspot.com/2008/06/vitamin-k2-menatetrenone-mk-4.html">Whole Health Source</a> got me on the butter kick with its article on vitamin K2 from butter. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So without further ado, here is the recipe!</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TRPUE7fePkI/AAAAAAAAARU/wEnXXvkYsbo/s1600/kale+eggs+salmon+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TRPUE7fePkI/AAAAAAAAARU/wEnXXvkYsbo/s320/kale+eggs+salmon+2.jpg" width="239" /></a></div><br />
<b>Cinnamon, Smoked Salmon Kale and Eggs </b><br />
<i>Butter makes this breakfast lip-smacking delicious, but the players: kale, eggs, cinnamon, and smoked salmon make this nourishing fuel. Way to start your day!</i><br />
<i><br />
</i><br />
<i>Cooking Time: 15min start to finish including preparation</i><br />
<i><br />
</i><br />
<i>Quantity: play around with the quantities to get the desired serving size for each diner. I usually have a couple of eggs and ounce or two or salmon. That'll satisfy me well into the afternoon. </i><br />
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<b>Ingredients:</b><br />
<ul><li>Pastured Butter (grass-fed, raw if possible), salted or just add a pinch of salt to taste </li>
</ul><ul><li>Kale to cover the bottom of the skillet for each diner such as 2-3 stalks each of curly kale and purple kale, use any variety of kale/chard as you like--as much or as little as you want, remember: it cooks down</li>
</ul><ul><li>Pastured eggs (or omega-3 enriched, organic, free-range, cage-free, etc.)</li>
</ul><ul><li>Ceylon Cinnamon (note: if you aren't a cinnamon lover, just omit this, I won't be offended ;) )</li>
</ul><br />
<b>Method:</b><br />
<br />
Start the skillet over medium heat and melt a pat of butter till the bubbles subside and it starts to darken. Meanwhile, tear the kale greens into bite-sized hunks from the woodier parts of the stems and rinse in warm to hot water to start the cooking process. Squeeze them dry and add them to the melted butter in the skillet. Stand back and watch out for popping if your greens were wet! <br />
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Give the kale some time to wilt and then turn them. Once you feel they are pretty tender (5min give or take), remove them from the pan. Alternatively, you can try to spread them out to the sides of the skillet and create a well in the middle for the eggs to cook. Start a little earlier so the greens don't overcook, if so. <br />
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Add more butter to the skillet, wait till the bubbling stops and add eggs. Cook your eggs as you desire them and sprinkle cinnamon on them if desired. Remove the eggs (and kale if you had it in there) and add a bit more butter, melt it, and add the salmon. Stir until you warm the salmon. I don't normally cook the salmon before the eggs and scramble them together because it dries out the salmon too much. I rather just a warming in hot butter :) <br />
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Once the salmon is done, pour it on top of the eggs, making sure you get ALL of the remaining butter from the pan. Sprinkle some more cinnamon on top if desired. Serve 'um up--one delicious, heart-heathy, brain-healthy, fuel-for-your-body meal that'll keep you satisfied for many hours to come!<br />
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And go on, lick the plate. I won't tell :)Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com4tag:blogger.com,1999:blog-3748553995505192697.post-66682447393655976502010-11-18T11:05:00.000-08:002010-11-20T16:32:50.818-08:00Slow Cookin' My Way to Delicious<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TOVsDqocKOI/AAAAAAAAAQw/z_Yv4qQzygk/s1600/coconut+curry+pot+roast+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TOVsDqocKOI/AAAAAAAAAQw/z_Yv4qQzygk/s400/coconut+curry+pot+roast+1.JPG" width="400" /></a></div><br />
I know, I know--it's been awhile. In the last recipe post I made: <a href="http://feastingonfitness.blogspot.com/2010/09/broiled-bacon-fat-smeared-broccolini.html">Broiled Bacon-Fat Smeared Broccolini</a>, I made the case for how I eat so simply, there's no recipe required. When you are eating meals with simply a meat, a vegetable, and some fat, there's not much to blog about. The old standbys of <a href="http://feastingonfitness.blogspot.com/2009/09/south-of-border-goodness.html">carnitas</a>, <a href="http://feastingonfitness.blogspot.com/2010/04/adventures-with-grass-fed-beef-part-i.html">grass-fed beef steaks</a>, grass-fed beef burgers, rotisserie chicken, and<a href="http://feastingonfitness.blogspot.com/2009/09/lunch-time.html"> turkey breast</a> are all my go-tos. And that's okay. Most of us don't live our lives with something new at every meal. If you like something, you eat it often until you get sick of it. Most people rotate their meals around just a few different varieties. And that's okay as long as you're trying to get a good variety of healthy foods on your rotation. If a recipe is good enough to keep your attention and appetite for quite some time, that's a winner!<br />
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Since I HATE cooking late in the evening when I get home after work, I've found myself relying on <a href="http://feastingonfitness.blogspot.com/2010/03/get-real.html">store bought meals</a> too often. Sure, they can be satisfying paleo-style eats, but it gets tiresome and expensive. I was looking for something new to try when slow cookers caught my eye. I had always thought of them as a fire hazard and never dreamed of leaving something plugged in and cooking all day alone with the cats while I was out and about. But then I realized I could cook something <i>overnight</i> and everything changed. I went with <a href="http://www.consumersearch.com/slow-cookers">Consumer Search reviews</a> and bought a <a href="http://www.amazon.com/Hamilton-Beach-33967-6-Quart-Programmable/dp/B001AO2PXK?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">slow cooker</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=B001AO2PXK" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />.<br />
<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=B001AO2PXK&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe><br />
Wow, with just a little prep at night and no fuss cooking while I'm sleeping, I have food for a good few days. And the best part--it's freakin' delicious!<br />
<br />
My first recipe was a chicken following fellow paleo/primal blogger (who btw is <i>awesome</i>--check out the linked website for fantastic recipes!) <a href="http://nuttykitchen.com/">The Nutty Kitchen</a>'s recipe for <a href="http://nuttykitchen.com/2010/11/06/crock-pot-whole-chicken/">Crock Pot Spiced Whole Chicken</a>. OMG it was amazing! I loved the spice combination and the hearty stew-like sauce it made <i>without any added liquid</i>. You HAVE to try this recipe! I fell head over heels for my slow cooker :)<br />
<br />
My second attempt was a pot roast. I was thinking of doing onion soup since the onions came out so terrific in the chicken recipe, but onions and I have a hard time getting along. I've tried glasses, contacts, and even my old chemistry goggles, but I still have a hard time cutting them or even being the house with them once they are cut. I am streaming for the rest of the evening while dinner cooks, even if I wasn't even in the room while they were being cut. Not fun. <br />
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So I had a defrosted <a href="http://www.morrisgrassfed.com/">Morris Grassfed</a> chuck roast and not much else. Time to pull something together: MacGyver-style. Since I had recently marinated a grass-fed flank steak in cilantro and lime juice, I had some leftover limes and chopped cilantro. We always have some coconut milk lurking around the cabinets, so that was an easy pairing for a coconut curry. Thai red curry paste was hiding in the fridge and I had just enough to create a little paste. The garlic packets are now my go-to for easy garlic prep (don't hate me). I threw everything in and realized I forgot to cut the roast to get more flavor into the thick hunk of meat. So sliced it in the pot (carefully! without scratching the pot), rubbed it all around with my hands to moosh the milk and seasoning all together into all the nooks and crannies, then closed the lid. It took all of five minutes. Yay!<br />
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I looked at the slow cooker directions for chuck roast and decided it was somewhere between beef roast (which was 4hrs on Low) and brisket (which was 8hrs on Low). Six hours was perfectly tender and cooked with an aroma that filled the house, giving the "OMG that smells so good it made me hungry" response from my husband every time he went outside and came back inside. Cool!<br />
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That lasted us a good week having it sporadically with lunches and dinners so as not to get tired of it. The sauce was AMAZING sopped up in cilantro-lime cauliflower rice and served in a bowl with a spoon like a stew. I even sopped it up with broiled bacon-fat smeared broccolini (I could have that every dinner)! So we tried the recipe a second time, being more diligent with the prep and using a different, tougher cut of meat to see how it works and....perfection! The roast is outstanding once again. Try it yourself!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TOVsObLfQgI/AAAAAAAAAQ0/MdsA02kngKM/s1600/coconut+curry+pot+roast+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TOVsObLfQgI/AAAAAAAAAQ0/MdsA02kngKM/s320/coconut+curry+pot+roast+2.JPG" width="320" /></a></div><br />
<b>Slow Cooker Coconut Curry Pot Roast</b><br />
<i>Lip-smacking delicious--this is juicy, tender, shred-able beef fit for a feast!</i><br />
<i><br />
</i><br />
<i>Prep Time: 5-10min</i><br />
<i>Cooking Time: 6hrs on Low (or according to your own slow cooker's directions)</i><br />
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Ingredients:<br />
1 can of coconut milk (NOT light)<br />
1/2 bunch of washed, chopped cilantro<br />
1-2 limes, juiced<br />
2T Thai red curry paste (make sure the ingredients fit the bill, I used Thai Kitchen brand)<br />
3 packets (more or less, your choice) of garlic (or about 20+ cloves)<br />
3-4 (or more) -lb grass-fed beef roast (sirloin and chuck have worked well), deeply scored for more surface area<br />
NOTE: despite being a curry, this one is <i>very</i> mild on the spiciness--if you want to liven it up, try adding some heat yourself (more/hotter curry paste, hot peppers, cayenne, etc.).<br />
<br />
Method:<br />
After you have the ingredients prepped, make a paste of the curry and lime juice so you can smear it over the roast (nooks and crannies too!). Add the garlic and insert into the deep cuts in the roast (it'll melt like but-tah--oh yeah!). Sprinkle on the cilantro and shove some in the pockets of the roast. Now pour on the coconut milk. Lid. Walk away for six hours and return to deliciousness!<br />
<br />
Note: most slow cookers change to warm after their cook time, so it's best to make this right before you go to bed. Then, when you wake up, you can turn it off and cool it on the counter before whacking it in the refrigerator before you leave for work. When you return home, the sauce will have congealed a bit, but some heat will melt it all back into a savory, deliciously rich sauce and warm that meat for shred-able delight. Serve with a spoon as a stew or over <b>Cilantro-Lime Cauliflower Rice</b> (recipe below) to sop up that flavor. Yum!<br />
<br />
Leftovers will last covered/sealed in the refrigerator for a week.<br />
<br />
<b>Cilantro-Lime Cauliflower Rice</b><br />
I<i> was trying to replicate Chipotle's cilantro-lime rice and it works--quite tasty and a great accompaniment to the roast for sopping up the delicious curry sauce!</i><br />
<i><br />
</i><br />
<i>Prep Time: 15min (or less)</i><br />
<i>Cook Time: 15min (or less)</i><br />
<br />
Ingredients:<br />
1 lime (or more to taste)<br />
1/2 bunch washed, chopped cilantro<br />
1 small head of cauliflower / half a large head per diner (more or less depending upon taste)<br />
salt to taste<br />
<br />
Method:<br />
For my basic recipe, check out <a href="http://feastingonfitness.blogspot.com/2009/10/cauliflower-rice.html">Kristy's Cauliflower Rice</a>. Here is a derivative:<br />
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Wash the cauliflower and break into small florets. Food process them in small batches, looking for the cauliflower to stick to the sides and the blade to spin freely (it tells you when it's done!). Once done with all the batches, you can either cook with the cilantro, lime, and salt in a skillet or microwave in a covered container until softer and less smelly (cauliflower smells strongly once cut--try to cook it or freeze it at once, seal it up tight, and eat it quickly or your entire house will smell pretty sulfurous). The time it takes depends on your preference for doneness and how much you are trying to cook at once, but it's usually no more than 15min max for large batches. Stir periodically during the cooking. <br />
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Alternatively, you can pre-cook halfway and freeze until you need it. Then, just defrost, squeeze out some accumulated water or drain, and add the seasonings and cook briefly. Since cauliflower rice is so messy (those little bits get EVERYWHERE), I like to make a whole bunch and freeze what I don't immediately need. Timesaver!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_HcL5vFVI7Rk/TOVxchgG5XI/AAAAAAAAAQ4/lEzE1rzSScE/s1600/coconut+curry+pot+roast+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/_HcL5vFVI7Rk/TOVxchgG5XI/AAAAAAAAAQ4/lEzE1rzSScE/s320/coconut+curry+pot+roast+3.jpg" width="239" /></a></div><br />
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So there you have it--a meal that takes very little time to prepare and feeds you and your friends/family heartily or lasts you a good few dinners and lunches. For me, a slow cooker definitely earns its keep, helping me break out of the "I don't feel like cooking" slump and reinvigorating my paleo-style meals. I highly recommend it!<br />
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Oh and in case you haven't seen me on Facebook--please follow the link in my sidebar and friend me for updates and connecting back and forth! <br />
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I'm also included on the weekly <a href="http://blog.modernpaleo.com/2010/11/paleo-rodeo-035.html">Paleo Rodeo</a> graciously hosted by <a href="http://blog.modernpaleo.com/">Modern Paleo</a> when I get my post together in time. Check it out for some fantastic recipes and paleo/primal discussions. Thanks for hosting, Diana!Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com6tag:blogger.com,1999:blog-3748553995505192697.post-3523046177792132262010-10-14T15:06:00.000-07:002010-10-15T13:58:14.519-07:00What To Drink Part 5: Chocolate Milk for Recovery?<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TLd8Nqu8UgI/AAAAAAAAAQs/o318lllPZaM/s1600/chocolate_milk.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/_HcL5vFVI7Rk/TLd8Nqu8UgI/AAAAAAAAAQs/o318lllPZaM/s400/chocolate_milk.JPG" width="400" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="border-collapse: collapse; color: #333333; font-size: x-small; line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Photo courtesy of <a href="http://en.wikipedia.org/wiki/File:New_chocolate_milk.JPG">Wikipedia</a></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> </span><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> </span></span></div><span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">In our last installment in the What To Drink series, we discussed flavored milk and how schools are fighting a battle with the dairy industry to get added sugar out of their students' milk. For more on the previous installments, please check them out: </span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-1-whats-wrong-with.html" style="color: #997788;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">What's Wrong With Juice?</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span> </span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html" style="color: #997788;"><span class="Apple-style-span">What's Wrong With Milk? Part A</span></a><span class="Apple-style-span"> </span><span class="Apple-style-span"><br />
</span> <a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html" style="color: #997788;"><span class="Apple-style-span">What's Wrong With Milk? Part B</span></a></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> </span> <a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-3-what-is-right-with.html" style="color: #997788;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">What's Right With Milk? Part A</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span> <a href="http://feastingonfitness.blogspot.com/2010/09/what-to-drink-part-3-whats-right-with.html" style="color: #997788;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">What's Right With Milk? Part B</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span> <a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html" style="color: #997788;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"></span></a><a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html" style="color: #997788;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"></span></a></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> </span> </span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><a href="http://feastingonfitness.blogspot.com/2010/09/what-to-drink-part-4-flavored-milk.html"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">The Flavored Milk Fiasco</span></a></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Today, let's talk chocolate milk. While we know that added sugars aren't great for anyone, especially if that added sugar is high fructose corn syrup, there are some proponents of chocolate milk. Chocolate milk is actually used as a recovery drink after intense exercise. Why? It generally has a 4:1 ratio of carbohydrate to protein, which refuels the body with quick energy that opens the floodgates to bring protein into muscle cells for their replenishment and rebuilding. </span></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span> </span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">According to the study </span><a href="http://oakbrooksc.com/docs/stager_chocmilk_study.pdf"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate Milk as a Post-Exercise Recovery Aid</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">, published in 2006 in the Journal of Sport Nutrition and Exercise Metabolism, chocolate milk is just as effective as Gatorade for recovery after exhausting exercise. Here is the summary of the study from WebMD:</span></span></span><br />
<blockquote><blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade.</span></blockquote><blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD.</span></blockquote><blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">But the most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox.</span></blockquote></blockquote><span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Despite the findings, there are some drawbacks:</span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">1. It was funded by the </span></span></span><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">the Dairy and Nutrition Council, Inc.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">2. The sample size of 9 athletes is a bit small to make large conclusions.</span></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">3. The study only looked at endurance athletes. </span></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">4. There was no control or placebo used to test against. </span></span></span><br />
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</span> </span><br />
<span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Even taking into account these drawbacks, the researchers were on to something. The conclusions still hold up after additional studies putting them to the test. For example, a subsequent </span><a href="http://journals.lww.com/acsm-msse/Fulltext/2010/05001/Effects_of_Chocolate_Milk_Supplementation_on.2224.aspx"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">study</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> along the same vein as the first was presented at the 2010 </span></span><span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">American College of Sports Medicine (ACSM) annual meeting. Researchers looked at ten cyclists and included a double-blind, randomized design as well as a placebo control. Their conclusion: </span></span><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate milk provided during recovery can improve subsequent time trial performance in trained cyclists more effectively than an isocaloric CHO [carbohydrate] supplement. This may be due to a faster rate of muscle glycogen resynthesis.</span></blockquote><span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">This is not an isolated case. There have been a multitude of studies researching chocolate milk as a recovery aid. While most still have small sample sizes and are funded by the dairy industry, the consensus is clear: </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">chocolate milk does aid recovery at least as good as the protein-containing, high carbohydrate recovery sports drinks</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. Need more evidence? Here is some of the recent research (emphasis mine):</span></span></span><br />
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</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><span class="Apple-style-span" style="border-collapse: separate; color: black;"></span></span></span><a href="http://journals.lww.com/acsm-msse/Fulltext/2010/05001/Chocolate_Milk_And_Glycogen_Replenishment_After.277.aspx"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate Milk And Glycogen Replenishment After Endurance Exercise In Moderately Trained Males</span></a><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">CONCLUSIONS: These findings suggest that ingestion of fat-free chocolate milk following an endurance exercise bout </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">supports glycogen replenishment to a greater extent</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> than a non-nitrogenous, isocaloric beverage. (from 2010)</span></blockquote><a href="http://journals.lww.com/acsm-msse/Fulltext/2008/05001/Endurance_Exercise_Tolerance_as_a_Function_of_Fuel.2341.aspx"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Endurance Exercise Tolerance as a Function of Fuel Replacement During Recovery</span></a><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">CONCLUSION: The high-calorie high-carbohydrate, cocoa containing beverages were </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">more effective recovery aids</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> as compared to low-carbohydrate, fluid replacement beverages and water. (from 2008) </span></blockquote><a href="http://effects%20of%20chocolate%20milk%20consumption%20on%20leucine%20kinetics%20during%20recovery%20from%20endurance%20exercise/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Effects Of Chocolate Milk Consumption On Leucine Kinetics During Recovery From Endurance Exercise </span></a><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">CONCLUSIONS: Findings suggest chocolate milk consumption during recovery from a moderate intensity run </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">attenuates whole body protein breakdown</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> compared to a carbohydrate beverage. (from 2010)</span></blockquote><a href="http://journals.lww.com/acsm-msse/Fulltext/2010/05001/Chocolate_Milk_Consumption_Following_Endurance.209.aspx"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate Milk Consumption Following Endurance Exercise Affects Skeletal Muscle Protein Fractional Synthetic Rate and Intracellular Signaling </span></a><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">CONCLUSION: Chocolate milk consumption after an endurance exercise bout enhanced kinetic and translational outcomes of skeletal muscle protein synthesis during recovery. Athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">support post-endurance exercise skeletal muscle repair</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. (from 2010)</span></blockquote><a href="http://journals.lww.com/acsm-msse/Fulltext/2009/05001/Effects_Of_Chocolate_Milk_Consumption_On_Markers.3133.aspx"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Effects Of Chocolate Milk Consumption On Markers Of Muscle Recovery During Intensified Soccer Training</span></a><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">CONCLUSIONS: Post-exercise CM [chocolate milk] consumption </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">provided equal or possibly superior muscle recovery responses</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> to an isocaloric, high-carbohydrate recovery beverage following a four-day period of intensified soccer training. (from 2009)</span></blockquote><a href="http://journals.lww.com/acsm-msse/Fulltext/2009/05001/Acute_Effects_Of_Chocolate_Milk_And_A_Commercial.3134.aspx"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Acute Effects Of Chocolate Milk And A Commercial Recovery Beverage On Post-exercise On Muscle Damage And Endurance Cycling Performance</span></a><br />
<blockquote><blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">CONCLUSIONS: These findings indicate no difference between chocolate milk and this commercial beverage as potential recovery aids for cyclists between intense workouts. Comparatively, CHOC is </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">more economical per serving</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> while providing similar benefits in recovery. (from 2009)</span></blockquote></blockquote><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569005/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Milk: the New Sports Drink? A Review </span></a><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">effective post-resistance exercise beverage</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> that </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">results in favourable acute alterations in protein metabolism</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. Milk consumption </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">acutely increases muscle protein synthesis, leading to an improved net muscle protein balance</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">greater increases in muscle hypertrophy and lean mass</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> have been observed. Although research with milk is limited, there is some evidence to suggest that milk </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">may be an effective post-exercise beverage for endurance activities</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. Low-fat milk has been shown to be as </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">effective, if not more effective, than commercially available sports drinks as a rehydration beverage</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. Milk represents a </span><b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">more nutrient dense</span></b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition. (from 2008)</span></blockquote><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><b>Review of Chocolate Milk</b></span><br />
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<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Now, does chocolate milk offer THE BEST post-workout recovery? To answer that, you need to weigh the pros and cons of chocolate milk.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><b>Pros</b></span><br />
<ul><li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">It's an effective recovery drink after intense activity.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">It's cheaper than sports drinks.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Liquid nutrition may be easier on the stomach after intense activity.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">It's quicker to ingest and to digest. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate stimulates the brain's pleasure center. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate contains antioxidants and <a href="http://abcnews.go.com/Health/MindMoodNews/chocolate-studies-headache/story?id=8530685">studies</a> have shown it may promote heart health. </span></li>
</ul><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> </span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><b>Cons</b></span><br />
<ul><li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate milk might not be necessary or as effective after ALL types of exercise.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">It needs refrigeration.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">It's highly processed, pasteurized and homogenized, and likely comes from cows fed an unhealthy, grain-based diet complete with hormones and antibiotics.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">It's artificially sweetened with a quantity of sugar equivalent to a can of soda. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">The sugar is usually high fructose corn syrup, which leads down the road of fructose problems like fat storage, increased appetite, insulin resistance, and non-alcoholic fatty liver disease. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Dairy can bring a host of problems even to those not lactose-intolerant. See Dr. Cordain's </span><a href="http://thepaleodiet.blogspot.com/2009/11/paleo-diet-q-111809.html"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Paleo Diet Blog</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"> reasons for eliminating dairy. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">The Paleo Diet also discourages chocolate for being <a href="http://www.thepaleodiet.com/nutritional_tools/acid.shtml">acidic</a> and an allergen (perhaps not for the cocoa so much as the caffeine or additives like milk, soy, and grain-derived ingredients). </span><span class="Apple-style-span"> </span></li>
<li><span class="Apple-style-span">One carton of chocolate milk might not be sufficient for recovery:</span></li>
</ul><div><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">According to CrossFit Reno's post: </span><a href="http://crossfitreno.blogspot.com/2010/07/chocolate-milk-recovery-drink-yes-or-no.html"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Chocolate Milk: Recovery Drink??? Yes or No</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">, a little chocolate milk may not provide enough replenishment.</span></div><blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">According to Kristine Clark, Ph.D., R.D., director of Sports Nutrition at Pennsylvania State University, the milk industry has gone to extreme efforts to convince the public, especially athletes, that chocolate milk is the "one and done" product for athletes to drink for muscle recovery. "And it's not," says Clark. </span></blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">and</span><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Finally, Clark says that 8 to 12 ounces of chocolate milk will not be enough for recovery. An athlete working out for two to three hours would need more carbs and protein. In terms of protein, athletes engaging in endurance exercise typically need around 0.55 to 0.64 grams of protein per pound of body weight, while strength-training athletes may need 0.73 to 0.77 grams of protein per pound of body weight. Those doing recreational or moderate endurance and strength training only need 0.36 to 0.54 grams per pound of body weight. Clark also says that a college athletes training for two to three hours would need approximately 3 to 5 grams of carbohydrates per pound of body weight to completely restore glycogen. While chocolate milk can contribute, it contains only 8 grams of protein and 36 grams of carbohydrates per 8 ounces. </span></blockquote><div><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><b> </b></span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><b>Real Food Instead</b></span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">As an alternative, here are some post-workout recovery meal ideas:</span></div><div><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span></div><div><a href="http://robbwolf.com/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Robb Wolf</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">, nutrition guru and author of the newly released <a href="http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Paleo Diet Solution</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0982565844" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0982565844&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe></span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">The Paleo Diet and </span><a href="http://robbwolf.com/faq/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Athletics</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">, from his FAQ: </span><br />
<ul><li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">For high-intensity aerobic or anaerobic sports: 4-8oz lean protein plus 50-100g paleo-friendly carbohydrates (ex. sweet potatoes, squash, fruit) within 30min after activity.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">For sprinters and power athletes: cyclical low-carb diet of mostly lean protein, liberal fat, and low-density carbohydrates spiked with increased paleo-friendly carb sources once or twice a week. </span></li>
</ul><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Also check out his posts: </span><br />
<a href="http://robbwolf.com/2009/07/01/post-workout-nutrition-high-or-low-carb/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Post Workout Nutrition: High or Low Carb?</span></a><br />
<a href="http://robbwolf.com/2008/11/03/post-wo-nutrition/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Post WO Nutrition</span></a></div><div><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span></div><div><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">OPT (</span><a href="http://optimumperformancetraining.blogspot.com/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Optimum Performance Training</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">)</span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Check out an elite CrossFitter and coach's take on </span><a href="http://optfaq.blogspot.com/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">pre- and post-workout fueling</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">, from his FAQ. </span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Basically:</span><br />
<ul><li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Have an empty stomach but drink fluids pre-workout for high-intensity, metabolic workouts and eat as you like for heavier, strength-based workouts. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Similarly, if the workout was strength-based, a balanced meal of lean protein, fat, and carbohydrate after will likely suffice, but a more metabolically taxing workout needs more refueling with higher carbohydrate and lean protein the sooner after the workout, the better. </span></li>
</ul></div><div><a href="http://www.marksdailyapple.com/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Mark's Daily Apple</span></a><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">In </span><a href="http://www.marksdailyapple.com/post-workout-fasting/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Post-Workout Fasting</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">, Mark Sisson author of <a href="http://www.amazon.com/Primal-Blueprint-Reprogram-effortless-boundless/dp/0982207700?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Primal Blueprint</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0982207700" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=feasonfitn-20&o=1&p=8&l=bpl&asins=0982207700&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe> advocates a high protein snack within 30-60min of exercise or occasional post-workout fasting to capitalize on a rise in human growth hormone after exercise. He also has more specific advice for those seeking to </span><a href="http://www.marksdailyapple.com/gain-weight-build-muscle/"><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Gain Weight and Build Muscle</span></a><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">. In that case, he suggests eating protein and fat post-workout and high-density carbohydrate after high energy expenditure. </span><br />
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</span><br />
<b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">The Bottom-line</span></b><br />
<b><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span></b><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">In my opinion, real food trumps man-made food any day, just for the sake of being more true to nature and true to what you body expects from food. So if you eat higher-glycemic carbohydrates (like sweet potatoes) in conjunction with some lean protein (like chicken or fish), you're likely to get the recovery you seek. To be sure, start keeping a training log and be specific about amounts of food, type and duration of exercise, and how soon you refueled so that you can see the patterns. If you want to give chocolate milk a try, log how you feel afterward. Does it help you recover better, the same, or worse than other foods? Only YOU can answer: What makes YOU feel your best? </span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">In a pinch, chocolate milk is great for recovery, especially if you make it yourself using quality ingredients like dark chocolate and raw, grass-fed milk (organic at the very least, and it looks like the less fat, the better when it comes to post WO milk), and perhaps eat some starchier vegetables on the side to get a greater carbohydrate kick. While the chocolate milk definitely "works," whether or not you want to accept it and its baggage into your diet is your own choice. </span><br />
<br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">I'm interested in hearing your stories with milk and other post-workout nutrition! What works best for you? </span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;">Keep checking back for more updates on other beverages to see how they size up with paleo-style living!</span></div><div><span class="Apple-style-span" style="font-family: Georgia,'Times New Roman',serif;"><br />
</span></div><div><br />
</div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com3tag:blogger.com,1999:blog-3748553995505192697.post-60746965527908080582010-09-14T10:03:00.000-07:002010-10-16T10:15:30.092-07:00What To Drink Part 4: The Flavored Milk Fiasco<span class="Apple-style-span" style="font-size: 16px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TIqNQxt48dI/AAAAAAAAAQk/xr--KTqoVUU/s1600/School_milk_vending_machine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="322" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TIqNQxt48dI/AAAAAAAAAQk/xr--KTqoVUU/s400/School_milk_vending_machine.jpg" width="400" /></a></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: small;">Credit to:</span></span></div><div style="text-align: center;"><a href="http://commons.wikimedia.org/wiki/File:School_milk_vending_machine.JPG"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: small;">Niklas Bildhauer/Wikimedia Commons</span></span></a></div><br />
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</span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times; font-size: 16px;"></span><br />
<span class="Apple-style-span" style="font-family: Times; font-size: 16px;"></span><br />
<span class="Apple-style-span" style="font-family: Times; font-size: 16px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">So back to What To Drink. We started with juice:</span></span><br />
<a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-1-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">What's Wrong With Juice?</span></span></a><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Then, we covered milk, the good:</span></span><br />
<a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-3-what-is-right-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">What's Right With Milk? Part A</span></span></a><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<a href="http://feastingonfitness.blogspot.com/2010/09/what-to-drink-part-3-whats-right-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">What's Right With Milk? Part B</span></span></a><br />
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</span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">and the bad:</span></span><br />
<a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">What's Wrong With Milk? Part A</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">What's Wrong With Milk? Part B</span></span></a><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Today, let's take another look at milk as it relates to kids and schools. </span></span><br />
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</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">School Milk</span></span></b><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Unfortunately, schools aren't likely to adopt raw milk in the near future. There is just too much hype and fear about it. Okay, that is a battle for another day, but what about the milk that is offered and is promoted. What can we do about it? </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">For one, we can make it organic and try to find the best sources for it as possible, i.e. healthy cows fed grass. On </span></span><a href="http://www.eatwild.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Eat Wild</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> there is a list of </span></span><a href="http://www.eatwild.com/products/allgrassdairies.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">100-Percent Grass-fed Dairies</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> by state. It would also do a world of good to support these smaller dairies and local sources!</span></span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Second, perhaps we can get the stuffing out of our government and policy maker's ears about fat. Guess what? Low-fat milk isn't saving kids from obesity. In fact, the added sugar is making the problem worse. <b>Kids </b><i><b>need</b></i><b> fat and saturated fat is </b><i><b>healthy</b></i>. Scared of increasing triglycerides that correlate with heart disease? Stop eating all that carbohydrate because that's what's contributing to high triglycerides,</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;"> NOT the saturated fat. Not convinced? Read the whole story at Mark's Daily Apple's <a href="http://www.marksdailyapple.com/saturated-fat-healthy/">Definitive Guide to Saturated Fat</a>. So let the kids drink WHOLE MILK. </span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Third, we can offer kids real, unprocessed vegetables as part of their school meals so that kids will actually get the calcium, vitamins, and other minerals they need from their food. Ideally, we can also downgrade their intake of grains so that they can actually absorb these vitamins and minerals from their food. Kids can start to value real, whole foods instead of thinking food just comes from a package, carton, or can. Here is a disturbing clip from Jamie Oliver's Food Revolution on how little kids know about vegetables. Watch and cringe:</span></span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><object height="264" width="425"><param name="movie" value="http://www.youtube.com/v/bGYs4KS_djg?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/bGYs4KS_djg?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="264"></embed></object></span></span><br />
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</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Fourth, we can fight the flavored milk campaigners who think that kids won't drink milk unless it is "flavored," otherwise known as "sugared." Yes, believe it or not, there is a campaign </span></span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">to</span></span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">keep</span></span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> chocolate milk in school. </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">This dairy industry-funded campaign, </span></span><a href="http://www.raiseyourhand4milk.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Raise Your Hand for Chocolate Milk</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">, includes advertisements, petitions, and activism to raise public support. The </span></span><a href="http://abcnews.go.com/Business/wirestory?id=9030826&page=1"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">campaign</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> could cost them between $500,000 to $1 million, according to their marketing group. </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Unfortunately, the </span></span><a href="http://www.foodpolitics.com/2009/11/raise-your-hand-for-chocolate-milk/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">funds</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> they are using come from commodity producers through a USDA-administered program. </span></span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;">Will kids still drink milk if it's plain? Yes! Despite the doomsday studies sponsored by the dairy industry, kids will still drink milk. It will take them some time to adjust, and sales will drop, but perhaps that is a good thing. Kids might actually start drinking more water and have more appetite for healthy meals if we supplied them in schools. Imagine that! </span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><b>The Flavor of Milk</b></span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Why are they pushing so hard for flavored milk? If they were trying to get kids healthier, wouldn't they try to promote the unflavored milk? </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Here is where Big Corn comes in with the money, power, and surplus. Guess what sweetener is most common in chocolate milk? High fructose corn syrup? Bingo! Unless you live in a cave, you've probably heard how HFCS is looking worse and worse, held responsible for metabolic syndrome nasties like increasing obesity, diabetes, heart disease, and non-alcoholic fatty liver disease, to just name a few. </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Did you know that </span></span><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">flavored milk has the same sugar as a soda</span></span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">? Read this post from </span></span><a href="http://www.consumethisfirst.com/2010/04/27/does-flavored-milk-have-as-much-sugar-as-soda/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Consume This First</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> and another from </span></span><a href="http://www.chefann.com/blog/archives/1731"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Chef Ann</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">, the Renegade Lunch Lady, who is making strides revolutionizing school lunches (see more below). Doesn't it seem a little contradictory to decry soda, when flavored milk and juice both have the same amount (if not more) of sugar? Do they really think the vitamins and minerals can overbalance the destruction (and addiction) caused by the sugar? The funny thing is that you can get your vitamins and minerals from real food </span></span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">without</span></span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> the sugar. And real food trumps that which is engineered and processed </span></span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">any </span></span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">day. </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Still think the sugar isn't a big deal? </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">According to USDA guidelines (which are horrendous, but standards nonetheless), only 10% or less of total calories should come from added sugars. Just taking the </span></span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">added</span></span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> 4 teaspoons of sugar in one 8oz container of flavored milk, that's nearly </span></span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">half</span></span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> the </span></span><a href="http://www.heartcenteroftherockies.com/images/file/PDF/The_Facts_about_Sugar_in_Your_Kid's_Diet_1689.pdf"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">sugar allowed in a day for children</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> up to 9 years old. Just think of all the other sources of added sugar in a child's day: cereal, snacks, other flavored drinks, juice, processed foods, etc. Even on a supposedly junk food- and soda-free diet, most kids are getting WAY too much sugar! It is no wonder that on average we are consuming twice our allotment of sugar a day! </span></span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Think I am crazy? Try taking an inventory of sugar in a child's foods for one day. If you aren't reading labels, you should be! </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Who Is Making A Difference?</span></span></span></div><div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Jamie Oliver's revolutionary </span></span><a href="http://www.ted.com/talks/jamie_oliver.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">TED speech</span></span></a></div></div></div></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><object height="326" width="446"><param name="movie" value="http://video.ted.com/assets/player/swf/EmbedPlayer.swf"></param><param name="allowFullScreen" value="true" /><param name="allowScriptAccess" value="always"/><param name="wmode" value="transparent"></param><param name="bgColor" value="#ffffff"></param><param name="flashvars" value="vu=http://video.ted.com/talks/dynamic/JamieOliver_2010-medium.mp4&su=http://images.ted.com/images/ted/tedindex/embed-posters/JamieOliver-2010.embed_thumbnail.jpg&vw=432&vh=240&ap=0&ti=765&introDuration=15330&adDuration=4000&postAdDuration=830&adKeys=talk=jamie_oliver;year=2010;theme=ted_prize_winners;theme=a_taste_of_ted2010;event=TED2010;&preAdTag=tconf.ted/embed;tile=1;sz=512x288;" /><embed src="http://video.ted.com/assets/player/swf/EmbedPlayer.swf" pluginspace="http://www.macromedia.com/go/getflashplayer" type="application/x-shockwave-flash" wmode="transparent" bgColor="#ffffff" width="446" height="326" allowFullScreen="true" allowScriptAccess="always" flashvars="vu=http://video.ted.com/talks/dynamic/JamieOliver_2010-medium.mp4&su=http://images.ted.com/images/ted/tedindex/embed-posters/JamieOliver-2010.embed_thumbnail.jpg&vw=432&vh=240&ap=0&ti=765&introDuration=15330&adDuration=4000&postAdDuration=830&adKeys=talk=jamie_oliver;year=2010;theme=ted_prize_winners;theme=a_taste_of_ted2010;event=TED2010;"></embed></object></span></span><br />
<div style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Chef, author, and nutritional advocate Jamie Oliver is attacking the flavored milk in our schools with his campaign for school lunch reform. His passion and astounding presentation will make you emotional. Seriously. </span></span></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">There is another </span></span><a href="http://www.ted.com/talks/ann_cooper_talks_school_lunches.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">TED</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> speaker: </span></span><a href="http://www.chefann.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Renegade Lunch Lady</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">, Chef Ann Cooper. </span></span></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><object height="326" width="446"><param name="movie" value="http://video.ted.com/assets/player/swf/EmbedPlayer.swf"></param><param name="allowFullScreen" value="true" /><param name="allowScriptAccess" value="always"/><param name="wmode" value="transparent"></param><param name="bgColor" value="#ffffff"></param><param name="flashvars" value="vu=http://video.ted.com/talks/dynamic/AnnCooper_2007P-medium.flv&su=http://images.ted.com/images/ted/tedindex/embed-posters/AnnCooper-2007P.embed_thumbnail.jpg&vw=432&vh=240&ap=0&ti=348&introDuration=15330&adDuration=4000&postAdDuration=830&adKeys=talk=ann_cooper_talks_school_lunches;year=2007;theme=bold_predictions_stern_warnings;theme=inspired_by_nature;theme=a_greener_future;event=EG+2007;&preAdTag=tconf.ted/embed;tile=1;sz=512x288;" /><embed src="http://video.ted.com/assets/player/swf/EmbedPlayer.swf" pluginspace="http://www.macromedia.com/go/getflashplayer" type="application/x-shockwave-flash" wmode="transparent" bgColor="#ffffff" width="446" height="326" allowFullScreen="true" allowScriptAccess="always" flashvars="vu=http://video.ted.com/talks/dynamic/AnnCooper_2007P-medium.flv&su=http://images.ted.com/images/ted/tedindex/embed-posters/AnnCooper-2007P.embed_thumbnail.jpg&vw=432&vh=240&ap=0&ti=348&introDuration=15330&adDuration=4000&postAdDuration=830&adKeys=talk=ann_cooper_talks_school_lunches;year=2007;theme=bold_predictions_stern_warnings;theme=inspired_by_nature;theme=a_greener_future;event=EG+2007;"></embed></object></span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Chef Ann has been a vocal proponent for school lunch reform, including the removal of flavored milk from her school districts. She has </span></span><a href="http://www.npr.org/templates/transcript/transcript.php?storyId=121238407"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">dubbed</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> flavored milk "soda in drag." Her TED speech sounds remarkably similar to Jamie Oliver's. Really makes you disgusted with school lunches and ready to take action, doesn't it? </span></span></div></div></div><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div></div></div></div><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">The Good News</span></span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">With the help of prominent supporters like Oliver and Cooper pushing school lunch reform, some schools are saying enough is enough. Think kids won't drink milk unless it is flavored? Think again. </span></span></div></div><ul><li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Berkley, California, and Boulder, Colorado, took flavored milk off the menu in their school districts under the leadership of Chef Ann Cooper. </span></span></li>
<li><a href="http://betterdcschoolfood.blogspot.com/2010/06/dc-schools-to-discontinue-flavored-milk.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Washington DC</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> has banned the sale of flavored milk in their public schools and others may soon follow. </span></span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">The </span></span><a href="http://www.tampabay.com/news/article1099902.ece?nsm=true/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Florida School Board</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> is contemplating the change too. </span></span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Others school districts </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">like those in </span></span><a href="http://www.sde.ct.gov/sde/lib/sde/PDF/DEPS/Student/NutritionEd/List12.pdf"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Connecticut</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">have put restrictions on the amount of sugar allowed in flavored milk</span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">. While this is a step in the right direction, the allowed sugar is <i>still</i> too high. From that link, just look at TruMoo 1% chocolate milk from Garelick Farms, which has 31g of sugar in 8oz of milk. That's the same as Rockstar Energy Drink or Mountain Dew! </span></span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Other school districts like those of </span></span><a href="http://abcnews.go.com/Business/wirestory?id=9030826&page=2"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Barrington, Illinois</span></span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> restrict the days flavored milk can be served by having "Flavored milk Fridays." </span></span></li>
</ul><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">For another summary on the recent debate, check out this recent (Sept. 2010) New York Times article: <a href="http://www.nytimes.com/2010/08/25/dining/25Milk.html">A School Fight Over Chocolate Milk.</a></span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span></div></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span></div><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span></span><br />
<div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Bottom line:</span></span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> If you are going to let kids drink milk, go <b>full-fat</b>, <b>organic</b>, <b>grass-fed</b>, and <b>raw</b> if at all possible. Sugar does NOT need to be added to everything a child eats and drinks! </span></span></div></div></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Keep reading for more debunking of other popular drinks! Next time let's talk chocolate milk and sports recovery. </span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;">Next segment: <a href="http://feastingonfitness.blogspot.com/2010/10/what-to-drink-part-5-chocolate-milk-for.html">What To Drink Part 5: Chocolate Milk for Recovery?</a></span></span></div></div></div></div></span></div></div></span><br />
<div></div><ul><div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> </span></div></ul><div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com5tag:blogger.com,1999:blog-3748553995505192697.post-6850987740250544052010-09-09T19:01:00.000-07:002010-09-09T19:10:59.614-07:00Broiled Bacon-Fat Smeared Broccolini<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TIRQQ0MpBdI/AAAAAAAAAQQ/8zAbr0eQzlQ/s1600/broccolini1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TIRQQ0MpBdI/AAAAAAAAAQQ/8zAbr0eQzlQ/s400/broccolini1.JPG" width="400" /></a></div><br />
Can you think of a more delicious sounding veggie? Imagine bacony decadence coupled with crisp-tender, sweet broccolini that's ready in 15min or less. Is your mouth watering yet? <br />
<br />
Let's take a brief interlude on the What To Drink series of posts to go back to my roots and post a recipe. I know, I know, it's been awhile. Why? I have been trying out some N=1 experiments (more on those later) and cheating intermittently while vacationing and entertaining out of town guests. That is life and now more than ever I can <i>definitely</i> understand why food is a drug. It can benefit your entire being when it's on, and carry one hell of a punch when it's not. When I am normally so dialed in, faltering is felt. Big time. And I am not just talking about nausea/stomach ailments or loss of energy after carb-heavy meals. I am talking about outright depression. Food is a drug, for good or for worse. <br />
<br />
So when I am dialed in, what is life like? I have made it as simple as possible so it is easy to follow. I don't have to plan or put in much effort at all. When I am on the diet, I am really just eating meat and vegetables. I am trying the low-carb thing, so I'm choosing low-carbohydrate vegetables instead of fruit and starches. You would think the reduction in possibilities makes like harder, but it's actually just the opposite. With too many choices, I'm overwhelmed and don't always make the best choices. With fewer, I can focus more on the food itself and find myself sticking to newfound favorite staples that aren't much fuss at all. There's hardly a "recipe" to speak of. Life can't be simpler. Or more delicious! Seriously, I <i>crave</i> this fuel for the taste, satisfaction, high energy, and high spirits that follow.<br />
<br />
Here's the formula that has totally revolutionized and reinvigorated my diet:<br />
<ol><li>Pick a meat (like poultry, pork, beef, or fish) and choose a cut you have on hand or buy it from the store (remember to focus on grass-fed/pasture-raised/wild-caught/organic meats).</li>
<li>Pick a veggie. For ease, make it a quick-cooking (like a broiler/grill crisp-able) or no-cook veggie (like salad, assorted vegetable sticks, or carrots). </li>
<li>Prepare the meat and quick-cooking veggie the old fashioned way by grill, broiler, or hot pan with little more than salt, pepper, and sometimes a cooking fat if needed/desired.</li>
<li>Add a fat like bacon or guacamole/avocado if you didn't use plenty of cooking fat. </li>
</ol>So it boils down to: meat, vegetable, and fat. That is ALL I have to think about to have a meal. Simple. And I can taste and enjoy every single component because I'm keeping it simple. <a href="http://www.amazon.com/Naked-Chef-Jamie-Oliver/dp/1401308236?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank">Naked</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=1401308236" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> so to speak. I can also use this strategy to buy already cooked components from the grocery store, like mackerel canned in olive oil tossed over packaged salad greens with the juice of half a lemon or a splash of vinegar (here's the basic recipe: <a href="http://feastingonfitness.blogspot.com/2010/03/starter-series-3-eat-fat.html">Salad from the Sea</a>--scroll down to the bottom to find it). Simple and satisfying! <br />
<ol></ol>Here are more examples of my 30-minute or less dinners:<br />
<ul><li>Meat: Grass-fed beef burgers, salted, peppered, and cooked in grass-fed, raw butter (<a href="http://www.organicpastures.com/">Organic Pastures</a> for the win!) topped with guacamole and/or bacon and/or leftover melted butter from cooking (Note: these could just as easily be grilled, but we don't have a grill)</li>
<li>Veggie: carrots to dip in guacamole (<i>perfect</i> substitute for chips, especially if you cut them in half so they are more dip-grab-able) or use lettuce leaves for burger tacos</li>
</ul><ul><li>Meat: Grass-fed steak (ribeye or NY are my favs), salted, peppered, and seared in a hot pan/grilled</li>
<li>Veggie: Broiled Bacon Fat-Smeared Broccolini (recipe to follow!)</li>
</ul><ul><li>Meat: Rotisserie pasture-raised chicken (store bought)</li>
<li>Veggie: salad greens alone (like crunchy snack-able/dip-able romaine hearts) or with a simple oil + citrus acid dressing, or raw, cut veggies and guacamole</li>
</ul><ul><li>Meat: Farm fresh eggs and chicken-apple sausage and/or bacon</li>
<li>Veggie: Wilted baby spinach sauteed in bacon fat or butter cooked in the same pan as the eggs and sausage</li>
</ul><ul><li>Meat: Toaster-oven broiled wild-caught fish (just cooking fat smear, salt, and pepper)</li>
<li>Veggie: arugula salad with a simple oil + citrus acid dressing</li>
</ul><br />
Lunches are even easier using precooked <a href="http://feastingonfitness.blogspot.com/2009/09/lunch-time.html">roasted turkey breast</a> or leftovers from dinners (always make more than you need!) and cut veggies or a salad. Add some nuts, avocado/guacamole, cooking fat, bacon, or skin for some fat.<br />
<br />
Breakfasts are the staple of which I NEVER tire: farm fresh eggs and chicken-apple sausage cooked in raw, grass-fed butter or bacon fat, and perhaps a green veggie to wilt in the pan like spinach. <br />
<br />
Pretty simple! Just make sure you have plenty of meat, plenty of veggie, and plenty of healthy fat (monounsaturated and saturated). Thinking of your meals in terms of just these three things makes life SO much easier! Cooking is no longer a chore and neither is meal planning!<br />
<br />
<b>What Is Broccolini?</b><br />
<br />
Broccolini is sweet broccoli. It has thin, slender stems still attached to the small florets. The sweetest and most tender are those with the thinnest stalks, as opposed to those with thicker, woodier stems. <a href="http://en.wikipedia.org/wiki/Broccolini">Broccolini</a> isn't really baby broccoli, as I once thought; instead, it's a cross between Chinese broccoli and regular broccoli. Surprisingly, this new variety was just introduced in the US in 1998! Broccolini is definitely kid-friendly since it is a finger food (even when cooked) and naturally sweeter than regular broccoli. Like most veggies, it's most nutritious when raw and only needs quick cooking. It's rich in vitamins A and C as well as fiber, potassium, and iron. I imagine many of the benefits of standard broccoli still apply. See more at <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9">The World's Healthiest Foods</a>.<br />
<br />
According to the <a href="http://lpi.oregonstate.edu/infocenter/foods/cruciferous/">Linus Pauling Institute</a> at Oregon State University, cruciferous or <i>Brassica</i> vegetables include broccoli, cabbage, cauliflower, asparagus, Brussels sprouts, kale, bok choy, radishes, arugula and some other greens. There are some promising links between eating these veggies and preventing cancer. While high intake seems protective of cancer, make sure you aren't iodine deficient. There is a possibility of hypothyroidism if you eat a lot of cruciferous vegetables and you are iodine deficient. Find out more about iodine deficiency at <a href="http://lpi.oregonstate.edu/infocenter/minerals/iodine/">this information page</a> also from the Linus Pauling Institute. <br />
<br />
Okay, enough with how good the damned veggie is! I mean, it's a vegetable, so it's nutritiousness is a no-brainer, right?<br />
<br />
On to the recipe!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TIRQZSIP0GI/AAAAAAAAAQY/n_5bJh3Q4fs/s1600/broccolini2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TIRQZSIP0GI/AAAAAAAAAQY/n_5bJh3Q4fs/s320/broccolini2.JPG" width="320" /></a></div><br />
<b>Broiled Bacon-Smeared Broccolini</b><br />
<i>All the porky deliciousness of bacon plus good-for-you, sweet, crisp-tender broccolini? Need I say more?</i><br />
<i>Cooking Time: 15min or less start to finish, prep and all</i><br />
<br />
<b>Ingredients:</b><br />
Bacon fat (reserved from cooking bacon--can store for quite some time sealed and refrigerated or on the counter-top. What? You don't have any on hand? What a great excuse to make more bacon!)<br />
one bunch of broccolini per diner (you want those with the slenderest stems instead of thick and woody)<br />
salt<br />
pepper<br />
<br />
<b>Method:</b><br />
<br />
This is so simple it is hardly even a recipe. Let's see how few breaths it takes to recite: Take broccolini, cut off end of stems, rinse, shake to dry, place on broiler-resistant baking sheet (like stainless steel--NOT non-stick unless you like the high-heat-released toxins), drizzle on the cooled, liquid bacon fat or lather on the solid-yet-soft bacon fat (there is no such thing as "too much"), salt, pepper, arrange with thickest stems placed in the middle of the sheet, and whack in the broiler (I use the LOW setting and the top rack) for 3-5 minutes. Check for a color change to a more bright, emerald green. If your broccolini were especially slender, they might be done right now. Make sure you don't let them get floppy (unless you like them overcooked). If you want more cooking, flip them, put them back in, and wait 3-5 more minutes (varies broiler to broiler), then test for desired doneness. I like mine still very crisp, but not hard-crunchable. The stalks shouldn't be floppy, but should still yield when you try to cut them. Remove from that hot sheet once done, serve hot or at room temperature (cold is a little weird with the solidified fat clinging to them), and sop up leftover bacon fat with the florets. Um... yum! <br />
<br />
NOTE: since the broiler and grill are roughly equivalent, you could probably quickly grill these using the same recipe (but beware of fat flare-ups). Perhaps you want to dry cook them and then drizzle on the melted bacon fat after. Yum!<br />
<br />
Also, these last a few days when sealed and placed in the refrigerator. I just reheat them briefly if desired and they still remain crisp and delicious. So make more and have some leftovers for more easy meals!<br />
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Now you have more tools in your nutritional toolbox to revolutionize your diet too! Let me know how it goes!<br />
<br />
<a href="http://www.foodista.com/recipe/8KKYS4L8/steamed-broccolini" style="display: block; width: 200px; border: 5px solid #C44F50; -moz-border-radius: 2px; -webkit-border-radius: 2px; background-color: #C36C6D; text-align: left; overflow: hidden; color: white; font-family: arial,helvetica,clean,sans-serif; font-size: 13px; text-decoration: none; padding: 4px; text-indent: 0;"><br />
<img src="http://cf.foodista.com/static/images/widget_logo.png" style="float: right; border: none; width: 70px; height: 25px; padding: 0; margin: 0;" />Steamed Broccolini<br />
<img src="http://dyn.foodista.com/content/embed/z1.png?foodista_widget_8KKYS4L8_XVQJ8JGN" style="display: none;" /><br />
</a>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com12tag:blogger.com,1999:blog-3748553995505192697.post-7467290311252018212010-09-01T10:02:00.000-07:002010-09-01T10:02:16.089-07:00What To Drink Part 3: What's Right With Milk? (Part B)<div style="text-align: center; width: 210px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TH6FuYHdxaI/AAAAAAAAAQI/x4vQ_OJ8YxI/s1600/milk+churn.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TH6FuYHdxaI/AAAAAAAAAQI/x4vQ_OJ8YxI/s400/milk+churn.jpg" width="300" /></a></div><span class="Apple-style-span" style="font-family: Georgia, Verdana, Arial, serif;"><span class="Apple-style-span" style="font-size: small;">Milk churns awaiting collection near to Chastleton, Oxfordshire, Great Britain.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, Verdana, Arial, serif;"><span class="Apple-style-span" style="font-size: small;">© Copyright </span><a href="http://www.geograph.org.uk/profile/6895" property="cc:attributionName" rel="cc:attributionURL" title="View profile" xmlns:cc="http://creativecommons.org/ns#"><span class="Apple-style-span" style="font-size: small;">David Luther Thomas</span></a><span class="Apple-style-span" style="font-size: small;"> and licensed for </span><a href="http://www.geograph.org.uk/reuse.php?id=313985"><span class="Apple-style-span" style="font-size: small;">reuse</span></a><span class="Apple-style-span" style="font-size: small;"> under this </span><a about="http://s0.geograph.org.uk/photos/31/39/313985_c40abd77.jpg" class="nowrap" href="http://creativecommons.org/licenses/by-sa/2.0/" rel="license" style="white-space: nowrap;" title="Creative Commons Attribution-Share Alike 2.0 Licence"><span class="Apple-style-span" style="font-size: small;">Creative Commons License</span></a><span class="Apple-style-span" style="font-size: small;">.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, Verdana, Arial, serif; font-size: 14px;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">This is our fifth installment in the What To Drink series and the deluge is not stopping anytime soon!</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Here are the previous posts if you need to catch up:</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-1-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">What's Wrong With Juice?</span></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">What's Wrong With Milk? (Part A)</span></a></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://www.blogger.com/goog_57584281"></a></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://www.blogger.com/goog_57584281"></a></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://www.blogger.com/"></a></span></div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-weight: normal;"><a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">What's Wrong With Milk? (Part B)</span></a></span></span><br />
<a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-3-what-is-right-with.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">What's Right With Milk? (Part A)</span></a><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">In my last post, we discussed how you can be healthy with raw milk (NOT to be confused with that pasteurized, homogenized, dead bacteria and detrimental bacteria infested, watery, white liquid </span><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">even if</span></i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> it's organic). </span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Raw milk brings up a lot of questions. Most notably: Is it safe? The dairy industry wants you to believe that it isn't, but don't forget they have an agenda to keep themselves in business. They don't want to and probably financially can't substitute their feed grains for grass to raise healthy cows that produce healthy raw milk. Instead, you get unhealthy cows and milk that has to be processed to be safe, if even then. According to raw milk producer </span><a href="http://www.organicpastures.com/faq.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Organic Pastures</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">, that's what started milk pasteurization in the first place. People were getting sick off of unclean milk from unhealthy cows. It was either clean up the processing and distribution or clean up the cows and dairy industry. And, unfortunately, we know which road they chose to take. </span><br />
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<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html"></a></span></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">But Isn't Raw Milk Dangerous?</span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span> </div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Milk from a healthy, properly fed and cared for cow is not dangerous, nor is its meat, unless you expose it to bacterial contamination by unclean handling. Same goes for most foods. Just like any other product, milk is vulnerable to contamination. If you read </span><a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">(Part B)</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">, it probably won't come as a surprise, but there is debate over which milk is more dangerous: pasteurized or raw. According to </span><a href="http://www.organicpastures.com/faq.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Organic Pastures</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">'s FAQ, pasteurized milk is NOT completely safe and raw milk actually has stricter standards on its safety: </span></div></div><blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Current (PMO) Federal standards for pasteurized milk permit 100,000 bacteria per ml for milk going to be pasteurized with as many as 20,000 injured or living bacteria to be alive after pasteurization, and this may include pathogens (this is arguably the reason why milk is pasteurized). California standards for human consumption raw milk require that milk sold for raw consumption have fewer than 10 coliforms and fewer than 15,000 live bacteria per ml and no pathogens. OPDC [Organic Pastures Dairy Company] averages about 1500 beneficial living bacteria per ml and no test has ever detected a human pathogen in our “raw milk samples.” </span></div></div></blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The whole FAQ is well worth the read, but here is another important tidbit about why raw milk (from certified sources like Organic Pastures) is safe:</span><br />
<blockquote><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">It is possible, but highly unlikely, that pathogens may be transmitted in raw milk just as they may be transmitted in all other foods. OPDC has demonstrated that even when high levels of pathogens were introduced into raw milk, they die off and do not grow (BSK tests). In fact, pathogen killing safety systems are hard at work, keeping raw milk safe even if it has been contaminated. OPDC products are highly pathogen resistant. </span></blockquote><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">For more on the safety of raw milk, read this </span><a href="http://www.raw-milk-facts.com/raw_milk_safety.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">article</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> at Raw-Milk-Facts and </span><a href="http://www.realmilk.com/safety-raw-milk.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">another</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> written by Organic Pastures founder Mark McAfee at A Campaign for Real Milk sponsored by the Weston A. Price Foundation. Need a nice graphic to put all this together? Here is Organic Pastures's colorful </span><a href="http://www.organicpastures.com/whyraw.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">chart</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> comparing conventional, organic, and certified raw products and practices. All I can say is WOW. </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Quality Not Quantity</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Despite these arguments, </span><a href="http://www.realrawmilkfacts.com/"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Real Raw Milk Facts</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> offers a counterpoint. </span></div><blockquote><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Statistics from the CDC and State Health Departments comparing raw and pasteurized dairy products linked to reported foodborne disease outbreaks (1973-2006) show that raw milk and Mexican-style queso fresco soft cheeses (usually made from raw milk) caused almost 70% of the reported outbreaks even though only 1-3% of the population consumes raw dairy products. If raw and pasteurized milk were equally risky, it would be expected that there would be far more pasteurized outbreaks since the number of people drinking conventional milk is so much higher.</span></blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Is it just me or does it scare you a little that over 30% of reported outbreaks come from pasteurized milk? It scares me even </span><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">more</span></i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> than the raw milk figures. Why? Because I thought pastueization allowed me to trust their santized product. Guess not. Whereas the raw milk dangers are a common sense "duh." I am sure there are </span><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">plenty</span></i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> of behind-the-counter exchanges of not-so-kosher raw milk because it is freakin' illegal in most states to sell it. There's NO chance of federal regulation and quality standards if it is illegal! Luckily in California I can drink raw milk when I want to. And since it is legal, it is highly regulated and I can trust it more than I can ever trust pasteurized milk. Why? Raw milk producers have their reputation on the line and don't </span><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">dare</span></i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> add ammunition for the "ban raw milk" lobbyists. </span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Organic Pastures provides another reason for the reports. Basically, you need thriving gut flora (beneficial bacteria) to break down your food in your intestines. The problem is that most people don't, so they get sick more easily when foreign bacteria are ingested. Most people live off of a processed diet that has killed off all of the bacteria, both good and bad. Their guts are sensitive to strangers, so they act out and cause of person to get sick when exposed to something foreign. That's one reason why most of us can't drink the water in third world countries without getting sick, but yet the people who live there can drink their water and don't get sick. That is another reason to drink raw milk and other pro-biotic foods. According to Organic Pastures's </span><a href="http://www.organicpastures.com/faq.html"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">FAQ</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">: </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><blockquote><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">It has been estimated that about 70% of the strength of a healthy immune system is made up of the diversity of living bacteria found in the intestines.</span></blockquote></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bottom line: </span><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Don't drink milk you can't trust.</span></b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> </span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">How do you do this? According to </span><a href="http://articles.mercola.com/sites/articles/archive/2010/05/01/mark-mcafee-interview.aspx"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Dr. Mercola</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">, you need to find out if:</span></div></div><blockquote><blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">[The milk has a] Low pathogenic bacteria count (ie does the farmer test his milk regularly for pathogens?)</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The milk is quickly chilled after milking</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The milk comes from cows raised naturally, in accordance with the seasons</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The cows are mainly grass-fed</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The cows are not given antibiotics and growth hormones to increase milk production</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cows are well cared for</span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div></div></blockquote></blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Is all of this a little impersonal, a facts and figures sort of thing? Well, </span><a href="http://hartkeisonline.com/2010/07/27/russian-immigrant-to-canada-discovers-healing-power-of-raw-milk/"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">A Tale of Two Milks</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> is a heart-wrenching personal story illustrating just how important quality can be. A dairy farmer and grandfather adds to our list of quality control measures:</span></div><br />
<blockquote><ol><li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Never use milk from a sick cow.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Never let anything dirty get into the milk. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Keep everything clean. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Keep it cold. </span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Keep the cows on the pasture so they could eat the living grass and plants. </span></li>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">You also want to make sure the milk is </span><a href="http://www.agriculturesociety.com/?p=5135"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">intended to be consumed raw</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">, which is a </span><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">completely</span></i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> different product than raw milk intended to be pasteurized. The milk intended to be pasteurized is likely from cows fed an unhealthy diet of grains and pumped full of antibiotics to keep them alive. It's no wonder people get sick from drinking raw milk from those cows!</span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span> </div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Unfortunately, the clout of the mega-corp dairy producers keeps independent raw dairy producers struggling to gain a foothold. </span><a href="http://articles.latimes.com/2010/jul/25/business/la-fi-raw-food-raid-20100725"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Raids</span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> are quite common in states where the sale of raw milk is illegal, which is the majority of US states. Why is it illegal? Raw milk is a threat to the dairy industry. It would take an astronomical amount of money for the dairy industry to feed and care for their cattle in a humane way that led to nutritious milk. So they have no choice but to pasteurize their contaminated product and try their damnedest to quell the excitement over their competitor: raw milk. </span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span> </div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bottom line:</span></b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> If you are going to drink milk, choose raw, organic, full-fat grass-fed, dairy, otherwise known as Real Milk. </span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span> </b></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Keep reading the series for more on the flavored milk controversy in schools and for more on other popular beverages!</span></div><div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div></div><div></div></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com0tag:blogger.com,1999:blog-3748553995505192697.post-56422051539288757382010-08-26T16:47:00.000-07:002010-08-27T14:41:37.379-07:00What To Drink Part 3: What is Right with Milk? (Part A)<span class="Apple-style-span" style="font-size: 16px;"></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TFMkZ5a_t9I/AAAAAAAAAPw/TAThTrp24ss/s1600/milk_in_glass.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/_HcL5vFVI7Rk/TFMkZ5a_t9I/AAAAAAAAAPw/TAThTrp24ss/s400/milk_in_glass.jpg" width="300" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: small;">Picture courtesy of </span><a href="http://www.flickr.com/photos/striatic/131012552/"><span class="Apple-style-span" style="font-size: small;">Flickr</span></a></span></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> <br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">This is our fourth installment in the What To Drink series. We already tackled juice: </span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-1-whats-wrong-with.html">What's Wrong With Juice?</a></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">and the detriments of milk:</span><br />
<a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">What's Wrong With Milk? (Part A)</span></a><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://www.blogger.com/goog_57584281"></a></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://www.blogger.com/goog_57584281"></a></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://www.blogger.com/"></a></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span id="goog_57584283"></span></span><a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">What's Wrong With Milk? (Part B)</span></a></div><div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">We've already made a strong argument NOT to drink pasteurized milk if at all possible. And I think Dr. Cordain (author of </span><a href="http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0471267554?ie=UTF8&tag=feasonfitn-20&link_code=btl&camp=213689&creative=392969" target="_blank"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">The Paleo Diet</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=feasonfitn-20&l=btl&camp=213689&creative=392969&o=1&a=0471267554" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />) makes a good argument to NOT include ANY dairy in your diet. You'll be fine without it as long as you eat your vegetables as part of a healthy paleo-style diet. </span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> <br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">But let's play devil's advocate and say you </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">want</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> to drink milk. I know I do on occasion, may the paleo gods smite me for it. There is nothing in this world like a breve latte (it's a bowlful!) from Santa Cruz's finest: </span><a href="http://vervecoffeeroasters.myshopify.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Verve</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">. Seriously chill place. And a life devoid of cheese? Not. Worth. Living. So without a bona-fide dairy allergy making it impossible to partake, I do perchance partake. Is that okay? </span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> <br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Today, let's turn the milk debate around and ask:</span><br />
<b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </b><br />
<b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Can You Be Healthy WITH Milk?</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Although the </span><a href="http://www.thepaleodiet.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Paleo Diet</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> (as Dr. Cordain envisioned) doesn't advocate milk or any other dairy, many paleo dieters categorize themselves as paleo + dairy or Lacto Paleo. </span><a href="http://www.marksdailyapple.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Mark's Daily Apple</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">'s Primal Diet doesn't promote, but isn't against including dairy. </span><a href="http://www.westonaprice.org/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">The Weston A. Price Foundation</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> definitely advocates raw dairy. There is a kaleidoscope of possibilities for inclusion or exclusion of dairy in your diet, such as only raw, grass-fed, organic or from only </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">certain</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> animals (cow, goat, sheet, etc.), or </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">certain</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> forms like butter and/or cream but not milk. Take your pick. </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">The best answer to this question comes from YOU. My suggestion: give up ALL dairy for </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">at least</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> two weeks. Then, introduce it back in slowly, one type at a time and see what happens. If you get all phlegmy and symptomatic, then guess what? You are sensitive to dairy! So maybe it doesn't make you as healthy as you can be. You might find that you digest certain forms of dairy better than others. Congratulations, now you have choices! You can't say it makes YOU healthy or not unless YOU give it the old N=1 self experimentation. Believe me, it is eye-opening! </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Why Drink Milk?</span></b><br />
<b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">If you read our last installment, </span><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">What's Wrong With Milk? (Part A)</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> and </span><a href="http://feastingonfitness.blogspot.com/2010/08/what-to-drink-part-2-whats-wrong-with.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">(Part B)</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">, you may question whether or not anyone really </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">needs</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> milk in their diet. Well, here is one reason: putting on the poundage. Weightlifters know the benefits of milk for mass gaining and many practice </span><a href="http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">GOMAD</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">: gallon of milk a day. According to them, it is ideal for putting on weight. That is something to keep in mind if you are an adult who drinks milk daily and might be watching your weight. If you are trying to </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">lose</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> weight, milk is definitely NOT what you want to be drinking. </span></div></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">But what if you just want to drink milk and aren't on a weight loss plan? Is milk healthy? The answer is: it depends on whether or not it's pasteurized (heated to kill bacteria) and homogenized (squeezed through a fine strainer to break up fat and eliminate separation). Hint the more processing, the </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">less</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> nutrition. That is true of everything. It also matters whether or not the milk comes from grass-fed or grain-fed cows, just like beef. Grain-fed cows are NOT healthy, so guess how healthy their milk is? It isn't all that surprising that if we feed cows and other milk animals what they evolved to eat, we get a superior product. And that product is a real food on its OWN. It doesn't need any enriching or processing to make it better than it already is. </span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> <br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Conclusion: </span><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">If you choose to partake,</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> </span><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">raw milk is the way to go!</span></b><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">What are the Potential Benefits of Raw Milk?</span></b></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Dairy proponents like the </span><a href="http://www.realmilk.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Weston Price Foundation</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> and raw milk producer </span><a href="http://www.organicpastures.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Organic Pastures</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> extol the benefits of raw milk to your digestive system and health. </span><a href="http://articles.mercola.com/sites/articles/archive/2010/05/01/mark-mcafee-interview.aspx"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Dr. Mercola</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> interviewed Organic Pastures founder Mark McAffee and describes the benefits of raw milk, including:</span></div><blockquote><blockquote><ul><li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Valuable enzymes</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> that are destroyed during pasteurization. Without them, milk is very difficult to digest. So if you have lactose intolerance, it may very well disappear once you start consuming raw dairy products.</span></li>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">It also contains phosphatase, an enzyme that aids and assists in the absorption of calcium in your bones, and lipase enzyme, which helps to hydrolyze and absorb fats.</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Enzymes are deactivated when you get above 120 degrees. By the time you get to 150, 160 degrees, almost all of them are completely inactivated, which is why you will not get ANY of these benefits from pasteurized milk.</span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Natural butterfat</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">, which is homogenized or removed in pasteurized milk. Without butterfat, it becomes very difficult for your body to absorb and utilize the vitamins and minerals in the water fraction of the milk. Butterfat is also your best source of preformed vitamin A, and contains re-arranged acids with strong anti-carcinogenic properties.</span></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Healthy unoxidized cholesterol</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Conjugated linoleic acid (CLA)</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">, which fights cancer and may help reduce your body fat.</span></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">High omega-3 and low omega-6 ratios</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">, which is the beneficial ratio between these two essential fats</span></li>
</ul></blockquote></blockquote><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">The website </span><a href="http://www.raw-milk-facts.com/"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Raw Milk Facts</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> adds to that list:</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><ul><li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Proteins</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">, including all 8 essential amino acids and heat-sensitive whey (interesting factoid: denatured whey is what turns milk white, which is why raw milk isn't bone white)</span></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Carbohydrate</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> in the form of lactose which becomes lactic acid at the end of its digestion, an antibacterial substance that improves absorption of minerals and proteins </span></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Fats</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">, including CLA, saturated fat, and butyric acid (find out more about this important fat at the </span><a href="http://wholehealthsource.blogspot.com/2009/12/butyric-acid-ancient-controller-of.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Whole Health Source</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">--the article that prompted me to add butter back into my diet again!)</span></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Vitamins</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">: A, C, D, K, E, B1, B2, niacin, B6, pantothenic acid, B12, biotin, and folic acid</span></li>
<li><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Minerals</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">:</span></li>
<ul><li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Calcium</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Phosphorus</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Magnesium</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Potassium</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Sodium</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Zinc</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Chlorine</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Iron</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Copper</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Sulfates</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Bicarbonates</span></li>
<li><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Trace Elements</span></li>
</ul></ul><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Fat is listed by both sources, so don't be afraid of full-fat dairy. Fat is NOT what makes you fat. That fat in milk helps you absorb the fat soluble vitamins in milk. And milk has the beneficial fat CLA (conjugated linoleic acid), which fights cancer and has been linked to weight loss. Since grass-fed cattle have 3-5 times as much CLA as feedlot cows, here is just one more reason quality matters. For more on CLA and grass-fed animals (as well as where to buy grass-fed meat and dairy and pastured eggs) check out </span><a href="http://www.eatwild.com/cla.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Eat Wild.</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Can pasteurized, even </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">organic</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> pasteurized milk compare with the nutritional bounty of raw milk? Check out Organic Pastures's </span><a href="http://www.organicpastures.com/whyraw.html"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Why Raw chart</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> comparing Conventional, USDA Certified Organic, and Raw USA Certified. Still not convinced? Check back for our next installment on the safety of raw milk. It'll be eye-opening!</span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> <br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">In the meantime: At least do your body a favor and buy organic, full-fat, grass-fed dairy. And open your mind to at least TRY raw dairy. What does it taste like? Milk. </span><i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Real</span></i><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> milk. The milkiest milk you've ever tasted. For me, I'll exchange watery, conventional milk for rich, creme anglaise raw milk any day! </span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Bottom line:</span></b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> If you are going to drink milk, choose raw, organic, full-fat grass-fed, dairy, otherwise known as Real Milk. </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span> </b></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Keep reading the series for more on raw milk and questions about its safety!</span></div><div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div></div></div>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com2tag:blogger.com,1999:blog-3748553995505192697.post-12291646601981306802010-08-19T17:36:00.000-07:002010-08-19T17:36:46.638-07:00What To Drink Part 2: What's Wrong With Milk? (Part B)<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-family: Times;"></span></span></div><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TG1jdKHLfeI/AAAAAAAAAP4/AjvFJv7cfWM/s1600/milk+carton.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/_HcL5vFVI7Rk/TG1jdKHLfeI/AAAAAAAAAP4/AjvFJv7cfWM/s400/milk+carton.jpg" width="277" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Awesome pic off a milk carton by: </span><a href="http://www.flickr.com/photos/ndanger/3359606599/"><span class="Apple-style-span" style="font-size: small;">http://www.flickr.com/photos/ndanger/3359606599/</span></a></div><br />
Sorry for the vacation-related hiatus, but back to more on what (and what not) to drink following a paleo-style approach. If you missed the first parts of the series, check them out here:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-1-whats-wrong-with.html">What's Wrong With Juice?</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://feastingonfitness.blogspot.com/2010/07/what-to-drink-part-2-whats-wrong-with.html">What's Wrong With Milk? (Part A)</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Today, let's talk more about what is wrong with milk. (Don't worry, we'll get to the benefits next time, I promise!)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><b>Why Pasteurization and Homogenization is NOT Healthy</b></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">With all processing, nutrition is lost, BUT the product now has a longer shelf life and is more uniform even though its constituent parts may vary. The same goes for milk. Pasteurization involves rapidly heating milk to kill off ALL of its bacteria, beneficial probiotics and any detrimental bacteria alike. <a href="http://en.wikipedia.org/wiki/Pasteurization">Pasteurization</a> heats milk to 161 degrees Fahrenheit for 15-20 seconds while "ultra" pasteurization heats to 275 degrees Fahrenheit for a fraction of a second, resulting in an even longer shelf life. </span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">This is a great quality control mechanism for producers of conventional milk. They can make their fortunes from confined cows eating pesticide-sprayed and genetically-modified grains they were not designed to eat (they evolved to eat grass) and that make them sick. To keep their cows alive, producers (a more fitting term than farmers) pump the sick cows full of antibiotics and add growth hormones to increase their milk production. </span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">And where do you think all those chemicals go? That's right: <i>into the milk</i>. Mothers provide their offspring with nutrients and toxins (pesticides, hormones, antibiotics, etc.) alike. But don't worry, pasteurization is an equalizing step designed to make a safe product even though the input might be quite less than. Or is it? </span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">With the advent of pasteurization, it doesn't matter if the cows are sick because the pooled product is (supposedly) sanitized, uniform, and ready to ship. Unfortunately, all the nutrient potential of real milk fresh from a healthy cow is lost in this process. Not only is the milk toxic from inhumane farming practices, but it is heated literally <i>to death</i>. The final product is less nutritious, not more. With pasteurization, outbreaks of disease are now distributed rapidly from large processing facilities and people forget that milk comes from cows, not from a store. </span><br />
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<span class="Apple-style-span" style="font-weight: bold;">Is Conventional Milk Even Safe for Calves?</span><br />
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Here is a rather disturbing <a href="http://aces.nmsu.edu/pubs/_d/d-208.html">publication</a> out of New Mexico State University on feeding "waste" milk to dairy calves. According to them, "waste milk" is milk not fit for human consumption because it comes from cows fed antibiotics (NOTE: from other <a href="http://www.ces.ncsu.edu/depts/foodsci/ext/pubs/antibioticresidues.html">sources</a>, it looks like antibiotics ARE still present in conventional milk because they have a heck of a time trying to prevent their residues). Never wanting to waste money, waste milk is fed to calves, who thereby inherit the antibiotic load. The article cautions to not feed waste milk to meat animals because the toxins will store in their tissues. But this is safe for young dairy cows who will give us their milk in the future? How does that make sense? Here is their telling precaution about pasteurizing waste milk:</div><blockquote>Although pasteurization reduces the microbial load of waste milk, pasteurization is not sterilization. A heavy bacterial load in waste milk will not be eliminated completely by pasteurization. Also, pasteurization does not remove potential contamination from antibiotics in waste milk.</blockquote>That really sounds like "an economical and nutritious source of liquid feed for young dairy calves" doesn't it? And don't forget that this warning applies to our OWN pasteurized milk, especially from non-organic sources. Quality matters!<br />
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<b>Laundry List of Problems with Pasteurized Milk</b><br />
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Unfortunately, despite the extended shelf life, pasteurized milk is already on the out. It's virgin soil to pathogens and without the protection of the beneficial bacteria that were killed right alongside any detrimental strands, pathogens are free to invade and have a field day. The heat also denatures the whey proteins, turning pasteurized milk its characteristic white hue. And the dead bacteria? Still in there. Yum! </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">And NO, ultra pasteurization is NOT better than regular pasteurization despite the cool "ultra" tag. In fact, the higher heat effects the amino acids, thereby diminishing some nutrient value. Here is a great rundown of the nutrient <a href="http://hubpages.com/hub/Ultra-pasturization">costs of pasteurization</a> (bullets added for emphasis):</span></div><blockquote><ul><li>Pasteurization also cuts the nutrient content of the milk. Pasteurized milk has up to a 66 percent loss of vitamins A, D and E. 50% of the Vitamin C is lost. High heat affects water soluble vitamins and less effective. How much less? Anywhere for 35-80%. Vitamins B6 and B12 are completely destroyed during pasteurization.</li>
</ul></blockquote><blockquote><ul><li>Pasteurization also kills numerous beneficial enzymes, antibodies and hormones. Pasteurization destroys lipase (an enzyme that breaks down fat), which impairs fat metabolism and the ability to properly absorb fat soluble vitamins A and D. This is why the milk is fortified with vitamin D. It is also why Americans in the 20th century experienced high cholesterol like never before. </li>
</ul></blockquote><blockquote><ul><li>Milk is a wonderful source of calcium, but pasteurization makes calcium and other minerals harder to absorb. One method of testing to see if milk has been adequately pasteurized is to test to make sure that phosphates have been completely removed. Phosphates are essential for the absorption of calcium. Uh oh.</li>
</ul></blockquote></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Back in 2003, <a href="http://articles.mercola.com/sites/articles/archive/2003/03/29/pasteurized-milk-part-two.aspx">Dr. Mercola</a> pulled together a sizable list of published studies finding fault with pasteurized milk. Compared to raw milk, pasteurized milk led to a loss of vitamins, increased incidence of tooth decay, less benefit to growth and development, less resistance to disease, and less calcium availability. How exactly is this beneficial?<br />
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<b>Pathogen Playground</b><br />
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">And don't think that pasteurization actually kills ALL the pathogens. Unfortunately, that isn't the case. Take Crohn's Disease, a chronic inflammatory bowel disease. Although there is no definitive cause or cure yet, a pathogen from cattle (and other ruminants) called <i>Mycobacterium avium subspecies paratuberculosis</i> (MAP) creates a very similar condition in cattle as it might also create in humans. In cattle, it's called <a href="http://www.johnes.org/general/faqs.html#causes">Johne's Disease</a>. Johne's Disease is a fatal gastrointestinal disease that is contagious and may lie dormant in cattle without symptoms for months to years after infection. The signs of infection are rapid weight loss and diarrhea, which sounds a lot like Crohn's Disease in humans. Similarly, both have intestinal inflammation. Since symptoms may be delayed after Johne's infection, the best prevention for dairy farmers is testing and only adding clean animals to the herd. Plus, proper care of young animals when infection rate is highest is equally important and that means clean milk (NOT "waste" milk!) and a clean environment. While Johne's looks a lot like Crohn's, MAP have not been found in all Crohn's patients and there is contention over whether or not the presence of MAP is just a side effect of an intestinal tract that is already out of microbial balance. The current research shows many similarities between the two diseases, but no <i>definitive</i> link yet. Still, the similarities are pretty obvious enough to take precautions if you have Crohn's. One would be to limit your exposure to more MAP, which would benefit those suffering from Crohn's and healthy folks alike. How do people get MAP? Here are the primary <a href="http://www.johnes.org/zoonotic/index.html">sources</a>:</span></div><blockquote><blockquote><ul><li>Raw milk from MAP-infected dairy herds.</li>
<li>Ground beef originating from MAP-infected dairy cattle sold for slaughter.</li>
<li>Domestic water originating from surface sources vulnerable to runoff from MAP-infected farms.</li>
<li>Cuts of beef originating from MAP-infected beef cattle.</li>
<li>HTST pasteurized milk.</li>
</ul></blockquote></blockquote><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Yes, unfortunately <a href="http://www.crohns.org/map_food/index.htm">MAP can survive pasteurization</a>. So how does this add to our discussion of pasteurization? Well, for one: pasteurization doesn't protect you against everything, and two: conventional dairy relies on pasteurization instead of proper care and feeding of its animals to produce quality milk, so it's cows are more likely to have MAP infection than those producers who believe that healthy cows produce healthy milk.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">How do you avoid your exposure to MAP? Know the source of your meat and dairy and make sure it is clean. This isn't so difficult if you buy grass-fed beef directly from a farmer (like <a href="http://www.morrisgrassfed.com/">Morris Grassfed</a> in CA) who can answer questions about it's quality. Same goes for dairy. Good luck tracking down the purity of conventional milk, but if you find small suppliers, it's possible. For example, despite the raw milk warning, raw milk producers like <a href="http://www.organicpastures.com/">Organic Pastures</a> can attest to the quality of their milk and work hard to keep it clean and pathogen free because there is so much backlash against raw milk. Find more quality, local sources for meat and dairy at <a href="http://www.eatwild.com/">Eat Wild</a>'s extensive database.</div><br />
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<b>What's Wrong with Homogenization?</b><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Homogenization squeezes the milk through a fine filter to break down fat and keep it from separating out like the cream that rises to the top of raw milk. Homogenization makes fat molecules <a href="http://www.naturalnews.com/022967_pasteurization_protein_proteins.html">smaller and smaller</a>, which allows them to pass through the lining of your gut, transporting substances that shouldn't leave your digestive tract into your bloodstream superhighway. Not cool. One of those substances that shouldn't leave the digestive tract is an enzyme called <a href="http://articles.mercola.com/sites/articles/archive/2002/07/10/milk-heart.aspx">xanthine oxidase</a>, which plays a role in heart disease. It's carried by homogenized milk fat into the bloodstream. What other nasties sneak in this backdoor?</span><br />
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<b>How Does Pasteurized and Homogenized Milk Compare with Raw Milk?</b><br />
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If you check out this colorful <a href="http://www.organicpastures.com/whyraw.html">chart</a> from Organic Pastures's website, you can plainly see the differences between raw milk and pasteurized, homogenized (to be concise, let's call it PH for pasteurized and homogenized) conventional and organic milk. With conventional PH milk, there are additives and preservatives, in addition to the hormones, antibiotics, and genetically-modified, pesticide-sprayed grain feeds (whew! that's a mouthful!). Even in organic PH milk the butterfat, vitamins, and protein <i>need to be</i> <i>added back</i> <i>in</i> and anything goes with the feed as long as it's organic (like the chart says, remember there are organic donuts, so "organic" does NOT mean healthy!). Organic grains are just as unhealthy for cows as non-organic. Cows evolved to eat grass. Period.<br />
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The processing involved in producing PH milk leads to lactose intolerance among it's drinkers even in the organic milk because the enzyme to digest lactose has been destroyed through processing. Hence, more people are allergic to conventional and organic PH milk than raw milk. <br />
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Finally, PH milk is NOT safer. According to the chart, 31% of the time human pathogens are still found in PH milk! Compare that to Organic Pastures's assertion that human pathogens "have never been found in RAW USA samples."</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">So do you <i>really</i> want to drink a processed, nutrient-poor, watery, white liquid potentially filled with pathogens, and <i>definitely</i> filled with dead bacteria, denatured proteins, and altered fat molecules? Really sounds like it "does a body good" doesn't it?</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">What other choice do you have if you want to drink milk? Go RAW!</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Check back for our next installment about raw milk. Hope this was an educational and eye-opening journey for you today! I know it <i>definitely</i> was for me!</div><div><br />
</div></div></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"></span>Kristy A.http://www.blogger.com/profile/11214418778607114591noreply@blogger.com4