Sunday, October 14, 2007
Wednesday, October 10, 2007
Eggs
Eggs..... good stuff. Most health-conscious people seem to be terrified of them; vegans and vegetarians just about cry at the the very mentioning of them.
The main school of thought regarding egg consumption is that they are loaded with cholesterol and saturated fat and they will plug up your arteries. I am here to tell you the low-down on eggs.
First, eggs are, without question, the highest-quality, most absorbable protein source in the grocery store. One egg has about 6 grams high-quality protein. Now someone may ask, "Why can't I just get my protein from a "safer" source with lower cholesterol, such as soy products or a shake-mix?" Well, you can, but here's the problem: a) Soy-based (or any vegetable-based) protein basically goes through your digestive tract almost unused and wasted. Soy protein has an absorption efficiency rate of only 40%, so if you eat 20 grams, your body uses 8 grams; the rest goes in the toilet. Also, when the body breaks down protein, it organizes the protein into amino acids, which are then used for cell growth, renewal and reproduction. Soy and vegetable protein is called an "incomplete" protein, meaning that when it is broken down in the body, it does not supply all of the essential amino acids that a cell MUST have in order for any cellular processes to take place. So, unless you know exactly what different types of vegetables and whole-grain products to supply your body at any given meal (and there will have to be a great variety combined in very specific amounts on the dinner plate) you will most likely not be able to supply your body with an adequate protein supply. (Note: You cannot eat one type of vegetable product that supplies certain amino acids in one meal, then eat another type that supplies the other missing aminos later on in the day. Amino Acids don't "hang around and wait" for the others to join them.) Basically, vegetable-based proteins, by themselves, do little more than make you wipe your butt for nothing. It's no wonder that most vegans that I have known are either skin and bones or they are bordering on obesity, with very low muscle density, often having a rather sickly appearance; without an adequate protein supply from a reliable source, the body will deteriorate at a faster rate.
What about protein shakes, such as whey protein? They're okay, and probably recommended if you have a busy schedule with no time to cook. But even these shakes have drawbacks. They are derived from an animal protein source, but through the processing of the product, it becomes a "dead" protein. To keep it from going sour and spoiling, numerous filler products are added to help stabilize the substance. When you ingest a dead protein product, it does not have the same absorbability or effect on the body as a "live" protein. A fair amount of whey protein shakes still get flushed down the toilet, unused by the body. They should be used mainly as a quick pick-me-up in between meals.
Eggs, on the other hand, have an absorption rate of 90%, much higher than any other known source. Fish comes in second at 78%. But what about the cholesterol in eggs? Yes, it's true that one egg will give you about 70% daily value (2,000 cal. diet). What most people seem to be unaware of (including family practitioners, strangely) is that the egg yolk contains a great dosage of three particular substances: Choline, inositol, and lecithin. These substances actually work together to emulsify fat in the liver, ridding the liver of fat storages, pushing fats and cholesterol through the arteries and actually creating a waxy lining on the inner walls of the arteries that further prevents cholesterol/plaque build-up. So, even though eating eggs may actually result in a higher cholesterol reading at the doctor's office, the cholesterol isn't actually doing anything harmful in the circulatory system. Plus, a study was conducted at the University of Connecticut, showing that eating 2-3 eggs each morning raised GOOD cholesterol, as well as the bad cholesterol. What this means is that the heart attack risk ratio was not increased at all, since good cholesterol (HDL) flushes the bad (LDL) out of the blood.
I believe that eggs have gotten a bad rap from the health/medical industry as a result of "guilty by association." When you think about eggs, what typically comes to mind? Grandma's good ol' fashioned home-style farm breakfast. What is typically served as the side-dishes to accompany eggs? Sausage. Buttermilk biscuits w/ white sausage gravy. Bacon. Hash-browns fried in grease. Sausage links. Sausage patties. Ham hocks. Pancakes/waffles drowned in butter or margarine, which are both terrible for your arteries. And the eggs are fried up in straight butter! Then the food is chased down with a large glass of 2% or whole milk. This stuff sure tastes good, but anyone who has ever eaten at their grandparent's or a breakfast-diner knows what I'm talking about. The point I'm trying to get across is that when people have experienced cardiac issues in previous generations as a result of eating this stuff, eggs were considered the main culprit because all doctors knew was that they were high in cholesterol and didn't have much research to go by. So to be safe, they'd say 'don't eat them.'
Oddly enough, since this anti-egg mindframe took hold of the health industry, heart attack rates have continued to gradually increase.
So eat up. 2 eggs boiled in the morning is the healthiest way. Otherwise, fry them in 1 Tsp. canola oil.
The main school of thought regarding egg consumption is that they are loaded with cholesterol and saturated fat and they will plug up your arteries. I am here to tell you the low-down on eggs.
First, eggs are, without question, the highest-quality, most absorbable protein source in the grocery store. One egg has about 6 grams high-quality protein. Now someone may ask, "Why can't I just get my protein from a "safer" source with lower cholesterol, such as soy products or a shake-mix?" Well, you can, but here's the problem: a) Soy-based (or any vegetable-based) protein basically goes through your digestive tract almost unused and wasted. Soy protein has an absorption efficiency rate of only 40%, so if you eat 20 grams, your body uses 8 grams; the rest goes in the toilet. Also, when the body breaks down protein, it organizes the protein into amino acids, which are then used for cell growth, renewal and reproduction. Soy and vegetable protein is called an "incomplete" protein, meaning that when it is broken down in the body, it does not supply all of the essential amino acids that a cell MUST have in order for any cellular processes to take place. So, unless you know exactly what different types of vegetables and whole-grain products to supply your body at any given meal (and there will have to be a great variety combined in very specific amounts on the dinner plate) you will most likely not be able to supply your body with an adequate protein supply. (Note: You cannot eat one type of vegetable product that supplies certain amino acids in one meal, then eat another type that supplies the other missing aminos later on in the day. Amino Acids don't "hang around and wait" for the others to join them.) Basically, vegetable-based proteins, by themselves, do little more than make you wipe your butt for nothing. It's no wonder that most vegans that I have known are either skin and bones or they are bordering on obesity, with very low muscle density, often having a rather sickly appearance; without an adequate protein supply from a reliable source, the body will deteriorate at a faster rate.
What about protein shakes, such as whey protein? They're okay, and probably recommended if you have a busy schedule with no time to cook. But even these shakes have drawbacks. They are derived from an animal protein source, but through the processing of the product, it becomes a "dead" protein. To keep it from going sour and spoiling, numerous filler products are added to help stabilize the substance. When you ingest a dead protein product, it does not have the same absorbability or effect on the body as a "live" protein. A fair amount of whey protein shakes still get flushed down the toilet, unused by the body. They should be used mainly as a quick pick-me-up in between meals.
Eggs, on the other hand, have an absorption rate of 90%, much higher than any other known source. Fish comes in second at 78%. But what about the cholesterol in eggs? Yes, it's true that one egg will give you about 70% daily value (2,000 cal. diet). What most people seem to be unaware of (including family practitioners, strangely) is that the egg yolk contains a great dosage of three particular substances: Choline, inositol, and lecithin. These substances actually work together to emulsify fat in the liver, ridding the liver of fat storages, pushing fats and cholesterol through the arteries and actually creating a waxy lining on the inner walls of the arteries that further prevents cholesterol/plaque build-up. So, even though eating eggs may actually result in a higher cholesterol reading at the doctor's office, the cholesterol isn't actually doing anything harmful in the circulatory system. Plus, a study was conducted at the University of Connecticut, showing that eating 2-3 eggs each morning raised GOOD cholesterol, as well as the bad cholesterol. What this means is that the heart attack risk ratio was not increased at all, since good cholesterol (HDL) flushes the bad (LDL) out of the blood.
I believe that eggs have gotten a bad rap from the health/medical industry as a result of "guilty by association." When you think about eggs, what typically comes to mind? Grandma's good ol' fashioned home-style farm breakfast. What is typically served as the side-dishes to accompany eggs? Sausage. Buttermilk biscuits w/ white sausage gravy. Bacon. Hash-browns fried in grease. Sausage links. Sausage patties. Ham hocks. Pancakes/waffles drowned in butter or margarine, which are both terrible for your arteries. And the eggs are fried up in straight butter! Then the food is chased down with a large glass of 2% or whole milk. This stuff sure tastes good, but anyone who has ever eaten at their grandparent's or a breakfast-diner knows what I'm talking about. The point I'm trying to get across is that when people have experienced cardiac issues in previous generations as a result of eating this stuff, eggs were considered the main culprit because all doctors knew was that they were high in cholesterol and didn't have much research to go by. So to be safe, they'd say 'don't eat them.'
Oddly enough, since this anti-egg mindframe took hold of the health industry, heart attack rates have continued to gradually increase.
So eat up. 2 eggs boiled in the morning is the healthiest way. Otherwise, fry them in 1 Tsp. canola oil.
Saturday, September 29, 2007
Chipotle Chicken Fajita Burrito
1. Mix McCormick's Chipolte Marinade with 1/2 cup canola oil and 1/2 cup water
2. Pour half of marinade on 3-4 chicken breast fillets, let sit in fridge 1/2 hr.
3. Dice red and green peppers, 1/2 a red onion; put in pan with 1/2 cup corn and small can green chiles. Pour rest of marinade into veggies w/ 1-2 tsp. cider vinegar. Heat at low to med. temp. for 10-15 min.
4. Boil 3/4 cup lentil beans in water, until water dehydrates. Mash softened beans into a bean spread, mixing in 1 tsp. sea salt, 1 tsp. black pepper. (this spread is a much healthier and better tasting alternative to refried beans.)
5. Pour about 3/4 cup whole grain wild rice into a vegetable steamer microwave pot; microwave for 7 1/2 min.
6. Get the chicken, cook in a pan w/ marinade, covered, until chicken is done. Dice chicken.
7. Lay out flour tortilla, lay out bean spread, rice, veggies, chicken, light sour cream. Roll up.
8. Open mouth, shove Chipolte Chicken Fajita Burrito into mouth and move jaws up and down, so as to grind food between teeth to ensure the beginning of proper digestion, mixing with saliva and going down the throat. YUM.
2. Pour half of marinade on 3-4 chicken breast fillets, let sit in fridge 1/2 hr.
3. Dice red and green peppers, 1/2 a red onion; put in pan with 1/2 cup corn and small can green chiles. Pour rest of marinade into veggies w/ 1-2 tsp. cider vinegar. Heat at low to med. temp. for 10-15 min.
4. Boil 3/4 cup lentil beans in water, until water dehydrates. Mash softened beans into a bean spread, mixing in 1 tsp. sea salt, 1 tsp. black pepper. (this spread is a much healthier and better tasting alternative to refried beans.)
5. Pour about 3/4 cup whole grain wild rice into a vegetable steamer microwave pot; microwave for 7 1/2 min.
6. Get the chicken, cook in a pan w/ marinade, covered, until chicken is done. Dice chicken.
7. Lay out flour tortilla, lay out bean spread, rice, veggies, chicken, light sour cream. Roll up.
8. Open mouth, shove Chipolte Chicken Fajita Burrito into mouth and move jaws up and down, so as to grind food between teeth to ensure the beginning of proper digestion, mixing with saliva and going down the throat. YUM.
Music tidbit
Anyone looking for some hilarious tunes to listen to: Go to Pandora.com or Amazon and sample "THE MOOG COOKBOOK". Think SoundGarden or Lenny Kravitz on Nintendo Gameboy.
Friday, September 28, 2007
Tuesday, September 25, 2007
The Menu
BREAKFAST:
2-3 eggs/ egg beaters alternate days
1/2 cup 1% cottage cheese
2-3 slices pineapple
1 bowl Kashi shredded wheat w/ cinnamon & 1% milk
1 bowl Kashi creamy vanilla oatmeal w/ 1 Tblsp olive oil
1 cup tomato juice
1 cup cranberry pomegranate juice w/2 tsp cider vinegar
LUNCH: (which is actually an extended continual snack from 11:30-3:00)
1 cup fruit cocktail
1 red delicious apple
1 bartlett pear (alt. days)
1 Healthy Choice dinner
2-3 homemade cinnamon-apple-oatmeal cookies
1 cup yogurt
1 cup low-sugar vanilla pudding
1-2 granola bars
1 6-oz. can solid white tuna
3/4 lb. red grapes
1-2 slices homemade whole wheat onion herb bread (occasionally)
2 48-oz. mugs of water
SUPPER:
1-2 salmon fillets or chicken breast
1/4 cup 1% cottage cheese
1-2 cups whole wheat pasta w/spaghetti sauce
1 bowl romaine lettuce/ spinach leaves w/mediteranean dressing
1-3 glasses water
2-3 eggs/ egg beaters alternate days
1/2 cup 1% cottage cheese
2-3 slices pineapple
1 bowl Kashi shredded wheat w/ cinnamon & 1% milk
1 bowl Kashi creamy vanilla oatmeal w/ 1 Tblsp olive oil
1 cup tomato juice
1 cup cranberry pomegranate juice w/2 tsp cider vinegar
LUNCH: (which is actually an extended continual snack from 11:30-3:00)
1 cup fruit cocktail
1 red delicious apple
1 bartlett pear (alt. days)
1 Healthy Choice dinner
2-3 homemade cinnamon-apple-oatmeal cookies
1 cup yogurt
1 cup low-sugar vanilla pudding
1-2 granola bars
1 6-oz. can solid white tuna
3/4 lb. red grapes
1-2 slices homemade whole wheat onion herb bread (occasionally)
2 48-oz. mugs of water
SUPPER:
1-2 salmon fillets or chicken breast
1/4 cup 1% cottage cheese
1-2 cups whole wheat pasta w/spaghetti sauce
1 bowl romaine lettuce/ spinach leaves w/mediteranean dressing
1-3 glasses water
Sunday, September 23, 2007
hello
well, my romantic wife, Rebecca, talked me into setting this up. Hi.
For those who know me and haven't seen me in awhile, I've been on a health mission for the last year-and-a-1/2: Long-term heart attack prevention. To see if it works, just follow this blog until I die.
Actually, I got started on this after my dad's passing from a "silent" heart attack (no warning signs other than mild dizziness, typically). For the 2nd consecutive generation, a male Stevenson died before age 60. At the funeral, a relative informed me that no one on that side of the family has made it passed their early 60's aside from great-grandad (83) and a great-aunt(currently in her 90's). Everyone else apparently had a heart attack and a couple cancer victims. (Now, I suppose if I were able to choose my method of becoming deceased, a quick heart attack in your sleep really would be the ideal way to go, so long as it was after about age 70-75.)
Then I got my cholesterol reading: 265. So, since then I've been trying to figure out ways of heart-attack prevention. The earlier you start, the better, right? Some people call me and others who are consumed with health and nutrition "health-freaks." I call us a long-term solution to the health insurance crisis that everybody's always crying about on TV and movies (Sicko). The better health you're in, odds are the less you'll see a doctor.
So, what did I do?
This sounds kind of cheesy, but I watched ROCKY BALBOA when it came out in theaters. I grew up watching the Rocky's. At first, I thought that watching a 60-yr-old Sly Stallone in another Rocky film was going to be just shameful. But like a lot of people, I was very surprised to see how good of condition he was in, and I definitely thought it was one of the more enjoyable films I've seen in a long time, especially since I related to the theme: trying to beat the aging process. I went to a bookstore and found "Sly Moves", Stallone's diet and exercise book. I followed it almost word for word. The results were surprising. In about 5 months, my weight stayed the same, I lost about three waist sizes, I felt a million times better and my cholesterol dropped to 165. I'm actually looking forward to aging. Bring it on.
I'll tell you what a 3500 calorie-a-day diet looks like next time.
For those who know me and haven't seen me in awhile, I've been on a health mission for the last year-and-a-1/2: Long-term heart attack prevention. To see if it works, just follow this blog until I die.
Actually, I got started on this after my dad's passing from a "silent" heart attack (no warning signs other than mild dizziness, typically). For the 2nd consecutive generation, a male Stevenson died before age 60. At the funeral, a relative informed me that no one on that side of the family has made it passed their early 60's aside from great-grandad (83) and a great-aunt(currently in her 90's). Everyone else apparently had a heart attack and a couple cancer victims. (Now, I suppose if I were able to choose my method of becoming deceased, a quick heart attack in your sleep really would be the ideal way to go, so long as it was after about age 70-75.)
Then I got my cholesterol reading: 265. So, since then I've been trying to figure out ways of heart-attack prevention. The earlier you start, the better, right? Some people call me and others who are consumed with health and nutrition "health-freaks." I call us a long-term solution to the health insurance crisis that everybody's always crying about on TV and movies (Sicko). The better health you're in, odds are the less you'll see a doctor.
So, what did I do?
This sounds kind of cheesy, but I watched ROCKY BALBOA when it came out in theaters. I grew up watching the Rocky's. At first, I thought that watching a 60-yr-old Sly Stallone in another Rocky film was going to be just shameful. But like a lot of people, I was very surprised to see how good of condition he was in, and I definitely thought it was one of the more enjoyable films I've seen in a long time, especially since I related to the theme: trying to beat the aging process. I went to a bookstore and found "Sly Moves", Stallone's diet and exercise book. I followed it almost word for word. The results were surprising. In about 5 months, my weight stayed the same, I lost about three waist sizes, I felt a million times better and my cholesterol dropped to 165. I'm actually looking forward to aging. Bring it on.
I'll tell you what a 3500 calorie-a-day diet looks like next time.
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