Thursday, December 31, 2009
Tuesday, December 29, 2009
Friday, June 26, 2009
2 Rabbits cut into sections
4 Med Yellow Onions
1 Bunch Green onion
4 strips uncured Nitrate Free Turkey Bacon(Trader Joes)
1/2 tsp Dry Sage
1/2 tsp Dry Thume
1/4 tsp iodized sea salt
1/4 tsp fresh ground pepper
1 large bay leaf
1/4 cup red wine
cut up rabbit by slicing it in 1/2 length wise, remove les, cut torso into 5 pieces horizontally. This makes manegable pieces. slat peper the rabbit. Brown rabbit in oil using a large cast iron skillet. brown the onion. add oil and fry the bacon. cut bakon into small bits. In a dutch oven or a heavy metal pot layer the rabbit over some onion and sprinkle with herbs and bacon bits, continue layering. place bay leaf in the middle layer. deglaze skillet with red wine. pour over the rabbit.
cook on low (braize) for 1.5 hours.
Sunday, June 21, 2009
Sunday, June 14, 2009
Wednesday, May 20, 2009
Pork intestines with sour cabbage. I've had pork intestines before and after having it twice I can definitely say this was my last time. To me they taste awful. My sister agreed.
Friday, May 15, 2009
Saturday, May 2, 2009
- 1 pork shoulder roast (pork Butt)
- 1 tbsp freshly ground pepper
- 1 tbsp koser (coarse) salt
- 6 clove garlic sliced into wedges
Makes great leftovers!
Friday, May 1, 2009
Monday, April 27, 2009
Saturday, April 25, 2009
now you can eat your eggs without guilt and fear, whew!
I would recommend buying the Omega 3 eggs if you can get them to improve your omega 3 to omega 6 ratios.
This is an interesting comparison of agriculturalists and hunter-gatherers. The two groups of people are compared from the same region (same hunting grounds) and probably the same genetic heritage, just at different points in history. One group were farmers the other hunter gatherers. care to wager which group was healthier??? Read on...
Thursday, April 23, 2009
Wednesday, April 22, 2009
Sunday, April 19, 2009
I have been following this regimen of excersize for the past 3 weeks. I will hold off on posting my results, but I will tell you, have already seen strenght improvemnts!
here is another interwiew and workour demo of the author
Recipe adapted from Alton Brown's Good Eats
- 1 quart chicken stock
- 1 1/2 pounds smoked turkey or pork parts*
- 2 pounds stemmed collard or turnip greens
- 1 teaspoon salt, plus extra if desired
Place the water and turkey legs in an 8-quart pot over medium-high heat. Cover, bring to a boil, and allow to simmer for 10 minutes.
In the meantime, remove any large stems from the greens and wash them thoroughly; do so in a sink with at least 5 inches of water. Moving the leaves around in the water and allowing them to sit for a few minutes to allow the sand or dirt to fall to the bottom of the sink. Once clean, chop pieces in half. You should have 2 pounds of greens once they are stemmed. (Weigh the greens after stemming, but before washing.) (I bought 4 bunches, that seemed to be about right.)
Once the turkey legs* have simmered for 10 minutes, add the greens, salt reduce the heat to low, cover, and allow to simmer gently for 45 minutes or until the greens are tender. if using a smaller pot, you can add the greens in batches as the leaves cook down a bit. Move the greens around every 10 to 15 minutes. Taste and season with additional salt, if desired. Serve immediately. The southerners like to add hot sauce to the greens for a little kick.
This weekend I had a sit down with my parents and expressed my concerns about their diet and poor health. Both of my parents are overweight, and high blood pressure. In addition, my father has been diagnosed with type 2 diabetes. they both agreed to change their diets and eliminate grain, refined sugar, dairy and legumes form their diet. I gave my mother my copy of good calories bad calories in the hopes that it will motivate her further (as she is the cooke in the family). I alos offered to train them every sunday at my gym using the body by science principals.
- 5 LBS bottom round
- 4 med onions, chopped
- 5 cloves garlic, chopped
- 28 oz can crushed tomatoes
- 1/4 cup low salt chicken broth or other flavorful liquid
- 1/4 cup BBQ sauce
- 3 Tbsp mustard
- 1 1/2 Tbsp Worcestershire sauce
- cooking fat
Slice bottom round into 1.5 inch rounds. Heat an iron skillet. (I used the trimmed fat from the bottom round and rendered it as the skillet heated to use as the cooking fat) brown the meat on both sides. Pour 1/4 contents of crushed tomatoes at bottom of crock pot, place a layer of meat on the bottom of the crock pot. Brown the onions and garlic, place over the first layer of meat, pour 1/2 the contents of the crushed tomatoes over the onions. Brown the remainder of the meat and layer over the onions. cover with remainder of tomatoes. Deglaze the skillet with chicken stock and pour contents into crock pot. Set on high for 6 hours. Pull meat apart with 2 forks until shredded, add mustard, BBQ sauce and Worcestershire sauce. Cook on low until liquid is absorbed, maybe another hour. This recipe works great with pork loin or pork shoulder as well.
Thursday, April 16, 2009
- 1 lb ground Lamb (beef can be used as well)
- 1 med onion, minced in food proccessor
- 4 cloves garlic, minced in food proccessor
- 2 cups tighly packed washed and picked parsley
- 1/2 cup fresh mint leaves or 1 tbs dry mint leaves
- 1/4 tsp each ground cinammon, cloves, nutmeg
- saltto taste
- 1/2 tsp ground black pepper
- wooden skewers
In a food processor finely mince onion and garlic, add parsley and mint. Remove nad fold into the meat along with the spices. take a habd full of meat mixture and apply to the skewers making a sausage with skewers in the middle. Heat an Iron skillet, add cooking fat, and cook the Kaftas untill golden brown all around, turing every 2-3 min.
Wednesday, April 15, 2009
I just happened to have a Dakkion radish laying around. (also known as Chinese radish)
- 1 lb stew beef cut into 1.5 inch cubes
- 3 med carrots sliced into 1/3 inc rings
- 1 dakkion radish, cubed
- 1/2 cup chicken broth (or other flavorful liquid)
- 2 med onions chopped
- 5 cloves garlic coarsely chopped
- 1/2 tsp dry thyme
- 1/2 tsp dry sage
- 1/4 tsp fresh ground pepper
- cooking fat
In an iron skillet render fat (I used beef fat, but you can use canola oil or any cooking fat). Brown beef, transfer to heavy pot such as a dutch oven. Brown onion, then add garlic and cook for 2-3 min longer. Transfer to pot. Deglaze with broth, or red wine. Pour liquid into pot. Add herbs to pot. Bring to a boil, cover with lid and simmer for 2 hrs on lowest heat possible. I had to transfer to a small burner to keep it at a gentle simmer. This is technically a braise cheaper cuts of meat with lots of connective tissue such as shoulder cuts (chuck) work best in braises. Add carrots and radish. Cook for another 45 min - 1 hr until veggies soften. The radish looks and has the texture of potatoes without the carbs. Turnips may be used as well, but they have a stronger flavor. Next time I will try it with regular radishes.
Tuesday, April 14, 2009
Type 1 diabetes (T1D) is an autoimmune disease in which immune cells (T-lymphocytes) mount an attack on the cells of the pancreas that produces insulin (beta cells) resulting in its destruction. These patients have to rely on insulin replacement therapy to live. Last week, we discovered that bovine insulin (BI) is present in commercially pasteurized milk and infant formulas. We also learned that BI has good oral bioavailability since antibodies to BI are a common phenomenon among children who have consumed infant formula containing cow's milk. This is very important information for children who have a genetic predisposition for T1D because BI differs from human insulin by only three amino acids. The immune response induced by BI in these children may react with human insulin and lead to β-cell destruction, especially if children are exposed to infant formula containing cow's milk before the age of 3 months. This is a period of high intestinal permeability or leaky gut. As expected, various epidemiological studies have associated cow's milk consumption with T1D in genetically susceptible children, especially when the initial exposure begins in the first months of life. Thus, exclusively breastfeeding during the first 6 months and avoiding formulas based on cow's milk is highly recommended.
IGF - 1
We already know that cow's milk is associated with increased plasma IGF-1 concentrations in both children and adults. Furthermore, there is evidence that cow's milk increases the IGF-1/IGFBP-3 ratio, setting a hormonal cascade that may ultimately result in epithelial cell cancers and acne, among other diseases.
Humans have a hormonal receptor called the epidermal growth factor (EGF) receptor (in the skin, gastrointestinal tract, lung, kidney, mammary gland, pancreas, prostate gland, ovary and other tissues) that binds the EGF family of hormones, including Betacellulin (BTC). BTC is a hormone found not only in liquid cow's milk, but also in whey and cheese. Why is this relevant? There is a very good probability that BTC may survive degradation by gut enzymes, bind the luminally expressed EGF receptor in the gut, and thereby enter circulation. If this chain of events occurs, then BTC may also bind the EGF receptor bound in all epithelial cells. This is where it might contribute to the pathogenesis of epithelial cell cancers and acne since up-regulation of the EGF receptor pathway occurs in acne31 and in a wide variety of cancers including breast, prostate, ovarian, lung, pancreatic, gallbladder, stomach, testicular, kidney, and head and neck cancers.
Various milks contain estrogen metabolites and that the most prevalent form of estrogen in cow's milk is estrone sulphate, which has high oral bioactivity. This is potentially alarming for the following reasons:
In vitro and animal studies support the notion that estrogens are implicated in prostate cancer.
Estrogens may adversely effect the ovarian epithelium.
The use of hormone replacement therapy (HRT) is associated with an increased incidence of corpus uteri cancer in the United States, and it should be remembered that estrone sulphate comprises 45% of the conjugated estrogens in Premarin and Prempro. These are the most frequently prescribed hormone replacement therapies for menopausal women.
Estrogens can initiate breast cancer and promote the growth of existing tumors in breast tissue.
Elevated plasma concentrations of endogenous estrogens are associated with increased risk of breast cancer.
Exposure to estrogens through HRT and oral contraceptives is associated with an increased breast cancer risk.
Whole and low fat milk were found to promote 7,12-dimethylbenz(a) anthracene induced mammary tumors in rats.
Dihydrotestosterone (DHT) precursors As mentioned last week, commercially pasteurized cow's milk contains progesterone, 5α-androstanedione and 5α-pregnanedione that are dihydrotestosterone (DHT) precursors, and DHT is implicated in acne and prostate cancer.
Unfortunately, we aren't aware of any study that has looked at the absorption of these hormones, so we don't know if this is really a problem. Nevertheless, evidence that other hormones have good oral bioavailability suggests that it may indeed be a cause for concern. As expected from the evidence presented, dairy intake is strongly associated with a higher incidence of acne, moderately associated with prostate cancer, and mildly associated with ovarian cancer. Dairy consumption has also been associated with an increased incidence of testicular, kidney, and head and neck cancers. There have been very few studies looking at this, so it is difficult to draw more significant conclusions. Although epidemiological evidence can't show cause and effect, and clearly, many more studies need to be conducted, the current evidence strongly suggests that cow's milk may be implicated in a variety of cancers as well as acne.
The Paleo Diet, by emulating the nutritional characteristics of hunter-gatherer diets, avoids the consumption of milk and other dairy products. Thus, the Paleo Diet protects us from the potential problems inherent in dairy consumption. Yet, when combined with sufficient sun exposure and proper exercise, the Paleo Diet still optimises bone health because it:
1. Provides all the micronutrients (including calcium, which can be obtained from green leafy vegetables, such as broccoli and kale) needed to optimize bone health and prevent osteoporosis
2. Includes enough fruits and vegetables to be net base yielding (a net acid yielding diet can cause calcium and magnesium losses
3. Includes sufficient protein (which increases intestinal calcium absorption and has an anabolic effect on bone, particularly in the context of a net base yielding diet
4. Has a lower omega 3/omega 6 ratio (a diet with a high omega 6/ omega 3 ratio can cause bone loss and a low glycemic load/insulinotropic effect (high insulinemia causes calcium loss)
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Sunday, April 12, 2009
Fortunately, our understanding of energy metabolism has improved and the misguided scientists with big egos either retired or died.
It is critical to understand nutrient metabolism in order to understand the science of fat loss.
Body fat storage is dependant on the macro-nutrient that is least available. For the past 2 million years of human evolution the least available macro nutrient for our hunter gatherer ancestors was carbohydrate. When the least abundant macro-nutrient is in greaqt supply it is a signal for the body to store fat. This occurs in the late summer and early fall months for omnivorous mammals: us. The hormone insulin's largest role is in energy storage, therefore body fat storage is dependant on the hormone insulin.
Insulin's function is to move sugar from the blood to storage organs. The biggest glucose (sugar) storage organs in our bodies is MUSCLE, and to a much lesser degree the liver. Once the muscle cells are full to capacity with glucose, the insulin receptors on the muscle cells will decrease in insulin sensitivity so that no more glucose will enter the cells. This raises the sugar levels in the blood which in turn stimulated an increase in insulin which now causes the storage of the excess sugar in the form of FAT in adipose (fat) tissue (since muscle and liver are full to capacity). As you can see when there is an abundance of available carbohydrate fat storage results.
Fat is mobilized from adipose (fat) tissue via the hormone insulin sensitive lipase. This can only occur when insulin levels drop, since insulin sensitive lipase is inactivated by insulin. This can even occur at a calorie deficit as seen in low calorie/high carbohydrate diets. Basically whenever insulin levels are elevated you will not loose fat. And carbs raise insulin levels, especially the refined carbohydrates such as sugars and grains.
Once you understand the above scenario food metabolism. you can appreciate the fallacy of low fat/ high carb diets that are still encouraged by our government agencies. Carbs are the culprit, especially the unnatural carbs we consume today in the form of dairy, beans and the greatest of all culprits: grain (including corn and rice). Which were never part of our NATURAL DIET.
If you have not had it yet, I hope this has been your eureka moment!
Something else to ponder: Our bodies are able to manufacture sugar for energy from fats and proteins, but we cannot manufacture all the necessary proteins and fats. This is why we have essential fatty acids (fats) and essential amino acids (protein). So why would a diet that restricts fats or proteins be healthful???? We can survive without carbohydrates, but we cannot survive without protein and fats. This is the flaw in vegetarian and low fat diets.
Friday, April 10, 2009
Lunch was a simple staple: grilled chicken breast over mixed field greens in a balsamic vinaigrette dressing. this can be had in any basic eating joint any time any where.
Dinner was at Aja, an Asian fusion restaurant in Atlanta. The decor and atmosphere were top notch. and the food was amazing. This is Twist's sister restaurant.
Appetizer of chicken wings in some Asian dressing and Coconut shrimp soup
Tofu with sauteed spinach in garlic sauce (I skipped the tofu)
Seafood and vegetables in spicy sauce
pepper steak with vegetables. my favorite!