Thursday, March 29, 2012

whole vs refined, plain vs peanut


The other day at lunch, I chose white rice over brown, and my friend mocked me for the lack of nutrients in my bowl. Of course, my bowl was chicken (without teriyaki sauce) and veggies over white rice, while his was teriyaki chicken, extra "magic sauce," no veggies, over brown rice.

If you are looking to your grains for your micro-nutrients, vitamins, minerals, etc. it means you're eating too many grains. You should eat enough fruits and vegetables to get what you need, and if there's room in your diet, and you choose to eat rice, so be it.

At best, grains are a way to get quick energy and provide some fuel for your body. The nutritional profile of grains per calorie is very poor compared to most fruits and vegetables. At worst, grains cause problems for many people. Brown rice makes my stomach hurt within minutes, and has since I was first subjected to it back in the 90s. For a day or two after pizza night, I feel slow, like I'm hung over. This is just me, though. If you're quiet enough and hold the internet up to your ear, you can almost hear the cries of "but I'm doing fine!" out there.

Trying to get the nutrition you need from whole grains vs refined grains is like arguing over whether Plain or Peanut M&Ms are better for you. It's clearly the peanut M&Ms, but you still shouldn't be using them for your nutrition.


Tuesday, March 20, 2012

Chili colorado

It's been a while since I posted a recipe, but only because the pictures usually are either forgotten or simply look like crap. Many of the things I cook are brown, and brown isn't pretty in a bowl unless it's gelato.

I'm not going to look up the history of chili colorado, but I'll hazard a guess that it's the original bowl of red that's the ancestor of the Texas bowl of red (aka chili con carne). Texas Red is more complicated, while this is simple. Texas Red has other stuff in chunks and pieces, while this is just beef and chili sauce. Simple.

As with a Texas Red, if you put things like beans, corn, and chunked vegetables in chili colorado, it's not longer the real deal; chili colorado should be beef (not pork) and a fairly smooth sauce, with any spices finely ground, and vegetables? On the side.

  
Chili colorado

This is a simple recipe, and can be as mild or as hot as you like. Many people don't realize that paprika is a chili, and as long as you don't get some fancy paprika from the Hungarian section, it tends to be sweet and mild and readily available. I buy mine in a large pack at the local Persian market, where you get fresh and sweet paprika at the price of $4 for about a pound!

Alternately, look for ground California (mild, but not as mild as paprika), Anaheim or New Mexico (tends to hot), or Ancho (tends to hot).

Just make sure not to buy chili powder, which is usually a spice mixture, not just ground chilis!

Makes 4-6 servings

Ingredients

1.5 lbs beef (like chuck roast)
1 tsp fat (I used pork fat)
1 medium onion
1 oz dried and ground chili, such as paprika, California, New Mexico, ancho, etc.
1 tbsp cumin, ground
1 tsp salt
2-3 cups water

Directions

Cube the beef chuck or roast. Brown the meat in a heavy skillet, then place it in the slow cooker.

Add fat to the skillet and brown the onions. Add the onions to the slow cooker.

Spinkle the powdered chili, cumin, and salt over the meat and stir to coat.

Deglaze the skillet with water. Taste to make sure it's not bitter, and if not, add it to the slow cooker along with the rest of the water. Stir, and cook for the day on the low setting, or several hours on the high setting.

If you don't have a slow cooker, just simmer for a couple of hours in a heavy, covered pot over low heat until the meat is tender.


Salt to taste, and serve with grilled or roasted vegetables, such as zucchini, squash, peppers, and onions. If you're not a paleo, do what you will with this; I will not be responsible...

We ate our salads before I remembered the camera, so you get no pics of them, but I'll post the recipes. No extra charge.

Free Bonus Recipes

Avocado Lime Salad

Makes 4 servings

2 red bell peppers, seeded, quartered, then cut into slivers
3/4 large ripe avocado, cubed
1 lime, juiced
1/4 tsp cumin, ground
salt to taste

Mix everything together and let it sit out for 30 minutes to an hour. Eat.


Mexican Chopped Salad

Makes 4 servings

1 yellow bell pepper, seeded and chopped into bite size pieces
1 pint cherry tomatoes, cut in half
3 Persian cucumbers, chopped into bite size pieces
salt to taste
1/4 large ripe avocado, mashed
1-2 tsp lime juice

Add all veggies to a large bowl. Salt to taste, and stir. Allow it to sit at room temperature for 15-30 minutes until it's good and juicy. Stir the mashed avocado and lime juice together. Stir well, incorporating the avocado and vegetable juices into a dressing. Eat.


Pan Grilled Zucchini

Makes 4 servings

6 medium zucchini, cut into circles
2 tsp expeller pressed coconut oil
1 tsp paprika
salt to taste

Heat oil in one or two large skillets, Add zucchini, cooking until browned on one side. Flip and brown the other side. Sprinkle with paprika and salt. Eat. Everything.



Wednesday, March 14, 2012

Red meat linked to spontaneous human combustion

 
I eat a decent amount of meat, and most of it is red. I've been asked by several people if this study will change my eating habits, and the answer is no, because I like to live on the edge...

The Los Angeles Times print headline reads “Eating beef, pork, or lamb in any amount increases the risk of premature death, according to the new Harvard study." Based on this and what I read in the study, I conclude that the premature death is because of the flames of spontaneous human combustion, or SHC.

From a theory purported on wikipedia: "The victim [of SHC] is an alcoholic and has been smoking while drinking or shortly after drinking a strong spirit. There are claims that this raises the blood alcohol level to a point where it ignites."

That sounds like a bad way to go, even after getting to eat all that red meat.

Lest you think I'm serious (you'd be surprised), the abstract of the study itself it paints a different picture than any one thing causing premature death. Take a look, and note that the italics are mine.
Background  Red meat consumption has been associated with an increased risk of chronic diseases. However, its relationship with mortality remains uncertain.
This part is even better...
Results
Men and women with higher intake of red meat were less likely to be physically active and were more likely to be current smokers, to drink alcohol, and to have a higher body mass index. In addition, a higher red meat intake was associated with a higher intake of total energy but lower intakes of whole grains, fruits, and vegetables. Unprocessed and processed red meat consumption was moderately correlated. However, red meat consumption was less correlated with intakes of poultry and fish.

The study abstract "results" pretty much sums it all up, right there, so you don’t even have to think, and it does appear that most reporters did not think. However, that makes me wonder how they could have come up with these headlines and conclusions. Not only did they not think, but they also did not read. Are they lazy or is there an agenda? Both?

I'm not going to leave those people doing the study off the hook, either. In spite of the all the other correlations shown (and pointed out in their own words), they still pointed to red meat as the issue (rather than lifestyles that were sedentary and filled with smoking and drinking). Then, when speculating (yes, speculating) over the possible mechanisms, they started pointing to all sorts of out of date theories regarding dietary cholesterol and saturated fat. Are they also lazy or is there an agenda? Both?

My own take on red meat and health is that the typical person who eats a high level of meat also tends to do any number of things that lead to poor health, and the typical person who eats a high level of processed meats does even more things that lead to poor health, as the “study result” shows. As we see from the study, these people ate fewer fruits and vegetables, smoked more, and drank more. What else did they do? What did they eat in place of those missing fruits and veggies?

Earlier today I saw a funny cartoon depicting the problems with this type of study, but these type of studies are really meant to point to what to study next, not to draw real and actionable conclusions. The real problem with these studies is the people who report on them.

Here's the cartoon, which I found on the Obesity Prevention, Policy, and Management Facebook page.


So, I was asked if this would change my eating habits, and the answer is no – this study shows virtually nothing important, despite what the misleading headlines are telling you.

I now ask you, "will this change your news reading, listening, and viewing habits?"

Tuesday, March 13, 2012

When you lose fat...

From my friend Dewey Nielsen's facebook page.

Fat loss also seems to have fewer negative side effects in placebo controlled studies. ;)

Later!

Roland

Friday, March 9, 2012

Need some grab & go grub? Mealsurvivor is here to help!


We all need quick and easy ideas for healthy foods, every once in a while.
  • You have nothing to cook, so you need a quick stop on the way home to avoid fast food
  • You are hungry at the store, so you need to buy something healthy to eat when you get home
  • You seriously don't want to cook
  • Leftovers? Again?
  • You want to have something on hand for those times when you just want quick and easy.
Enter Meal Survivor!


It's a work in progress, but Galya, Lisa, and I are doing the dirty work to write about the foods that you can rely on to be tasty, healthy, and diet conscious.

Here are some of the categories already up!

Big Lots,World Market,Target, Trader Joe's,fresh and easy, supermarket

breakfast, dessert, dinner, drinks, lunch, sides, snacks

gluten free, grab-and-go, low carb, office friendly, paleo, simple recipes, vegetarian



If you have suggestions or requests, comments or questions, please let us know (and like us) on our Facebook page! It's Facebook.com/MealSurvivor!


Later!

Roland



Thursday, March 8, 2012

Review: the fitbit

I've been using my fitbit for over a year now, and I think it's a tremendous little tool.

so that's what that pocket is for...
Pros

It's got a lot of pros, since it's $99 or less, convenient, etc. 


  • small
  • inexpensive for what it does
  • girly colors (pink and this girly blue), which is great for girls
  • wireless sync to base unit
  • the best diet and food logging interface on the web!
  • great battery life
  • uses an accelerometer vs that little ball that rolls back and forth inside most pedometers, so it's more accurate
  • via the web site, allows you to challenge your friends via the "Leader Board"
  • can ride in your pocket, invisibly
  • the soft and comfortable armband lets you track sleep time and quality
  • clips securely on fabric, like socks, pant legs, etc. I found that when clipped to my pant leg or sock, it registers movement for Kettlebell Sport movements better.
  • lets you "bookmark" activities from your fitbit, then tell it what you did (a run, hike, housecleaning), later. It's fun to see how much these things burn when you assign it a specific activity.
  • reminds you to move
  • great customer service (mine broke after longtime use, and they still replaced it)
  • a pedometer on steroids


Cons

Most of the cons are merely because of the small size, so it's hard to say I'd want more features if it made the fitbit bigger or bulkier.

  • easy to lose or wash in the laundry
  • colors are girly, so it's a good thing it can ride in a pocket
  • holster doesn't inspire confidence (feels like it could fall out)
  • no hole for a keyring, chain, or lanyard
  • could use a smaller base for laptop use
  • if you're too smooth and awesome at Kettlebell Sport, it barely registers your snatch movement. Nothing's perfect!


I can dream, can't I?

I wish fitbit.com could somehow track your activity, and when it finds you ass-sitting for too long, send you a text message or email to get you off your butt. It would need to sync via a phone app and bluetooth instead of the base unit, but wouldn't that be a great future feature?




So...

The biggest thing for me, is the realization of just how little I move each day. The fitbit encourages me to get up off my butt, and since it's small and unobtrusive, and has so many great features, it's hard to not recommend it! The Fitbit is under $99 and available at Amazon with free Super Saver shipping.

Recommended!

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