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Let’s get started Living better – Recipe of the Day Enclosed

Alright Fat Farmers, let’s get started living better by getting all the hoopla out of the way and start becoming more healthy today.  We’re going to start slowly, by promising to eliminate all food that has been processed or has more than 3 ingredients listed. 

The ingredients list shows ?what is used to make the product. All ingredients must be listed in descending order by weight, including added water, on the side of the packaging alerting the consumer to the health benefits to what they are eating.
 
 ??When selecting a food and reading its ingredient label, pay special attention to the first 1-2 items listed. These items are most promient. If unhealthy fats or sugars are listed first, don’t eat that food! 
 
The lists below will help in your decision making process:


Ingredients With Added Sugars:  Ingredients High in Saturated Fats and Trans Fats: 
  • Corn syrup
  • Fruit Juice concentrates
  • Honey
  • Molasses
  • Brown Sugar
  • Corn Sweetener
  • Dextrose
  • Fructose
  • Glucose
  • High-fructose corn syrup
  • Invert sugar
  • Maltose
  • Malt syrup
  • Raw Sugar
  • Sucrose
  • Sugar
  • Syrup?
  • Partly hydrogenated oils
  • Butter
  • Lard
  • Coconut oil
  • Cocoa butter
  • Palm kernel oil
  • Palm oil
  • Meat Fat (pork, beef, poultry, etc.)
  • Cream
  • Whole-milk solids
  • Egg Yolks
  • Vegetable shortening
  • Hydrogenated vegetable oil 
?Choose These Healthier Oils:? ?Choose More Whole Grains:
  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Sesame oil
  • 100% Whole Wheat
  • Whole Oats
  • Brown Rice
  • Bulgur
  • Graham flour
  • Oatmeal
  • Whole grain corn
  • Whole rye



Really shouldn’t be that hard.  How important is your health anyway?


Now, if you are really serious and aren’t going to look back, I’d go to the pantry and either finish off (“waist” not, want not) or throw away all, yes ALL of the snack food you have lingering there. (potato chips, crackers, chocolate bars, candy etc, etc)


Do it!!


We are going to have 3 or even 4 meals per day and at least 2 snacks in between.  You won’t starve, trust me.


Breakfast: 
Start the day by having eggs and bacon or sausage.  Really.  No toast today.  Orange or tomato juice or water and or coffee or tea.




Lunch:
Eat at Subway if you have one near by.  Have one of their salads or even a sandwich on wholewheat.  Get one the the ones rated around 500 calories.  Drink water, not soda, especially not diet anything.



If you are hungry in between meals have an apple, tomato, celery, or even a pickle.  No carbs for snacks!

 




What we are shooting for is protein in the morning that will stick to your ribs and not turn to sugar quickly.  This should easily hold you until lunch if you don’t put sugar in your coffee.  A nice hardy lunch will maintain your energy until dinner.  If you are tired and hungry eat some fruit in between.

Low Carb Fruits



See, this really isn’t that hard, you just have to want to.  We will get more adventurous in the near future.  Start simple, don’t cheat, please.  


If you find yourself cheating a lot, you really need more help than I can give you.  Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.


Let me also explain that our goal is NOT to lose weight, but to be HEALTHY.  The weight loss will follow.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso

 

Baked Chicken and Sun Dried Tomatoes
Recipe Type: Main
Prep time: 15 mins
Cook time: 45 mins
Total time: 1 hour
Serves: 4
Ingredients
  • 1 lb chicken breasts, boneless, cut into 4 oz portions
  • 1 oz olive oil
  • 1 medium yellow onion, sliced
  • 1/2 cup sun dried tomatoes, chopped (if you use tomatoes packed in oil leave out the olive oil)
  • 1/4 c white wine
  • 3/4 c chicken stock
  • 1 t dried oregano
  • pepper to taste
Instructions
  1. Preheat oven to 325 degrees.
  2. Rinse the chicken under cold running water and pat dry.
  3. Place an ovenproof skillet over moderate heat.
  4. Once warm add oil.
  5. When the oil is hot, add half the onions to pan
  6. Place chicken in the pan with the onions.
  7. Cook chicken for about 8 minutes or until it will release itself easily from the pan
  8. Flip to cook the other side.
  9. Continue to cook for 4 minutes.
  10. Stir the onions to keep from burning.
  11. Remove the chicken from the skillet. Set aside.
  12. Place remaining onions and tomatoes over the caramelized onions in pan.
  13. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes.
  14. Reduce heat and add wine.
  15. With a spoon stir the pan to remove the browned bits from the bottom of the pan.
  16. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
  17. Add chicken back to the skillet.
  18. Add stock just until the liquid level reaches halfway up the sides of the chicken.
  19. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso



Dinner:
Try this recipe and let me know what you think.  You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil).  Drink water or the wine you cook with.  Eat until you are satisfied, not stuffed.




Baked Chicken and Sun Dried Tomatoes

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
1 medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you’ve got it, low sodium if you don’t)
1 teaspoon dried oregano
pepper to taste

DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.  Stir the onions to keep from burning.

Remove the chicken from the skillet. Set aside.

Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.


Enjoy.


No ice cream tonight.  Promise! – jughandle

Gout – Not just a Kings affliction any more

If you look up images of Gout on Google (don’t), you will thank me for not posting one here.  Trust me it is bad enough suffering through the pain of without seeing pictures of how bad it can get.

Definition

Gout is a form of arthritis that effects the joints.  It is caused by a build up of uric acid which crystallizes and collects in the joints.  The crystals have sharp pointed ends like crystals tend to do and can cause swelling, severe pain and redness in the joints.

Attacks

An attack of Gout can come with out warning, usually over night.  Any joint in the body can be affected but usually attacks begin in the big toes, feet and ankles.  A bad attack can cripple you for as much as a week.  If treated with ani-inflammatory meds, pain and duration can be reduced.

When I say cripple, I mean cripple.  You won’t want to have the bed sheets even touch the painful area.

Who gets Gout?

In by-gone days it was thought that Gout was a rich man’s problem.  Not so much today.  The body can retain uric acid for many reasons.  A diet high in Uric acid such as wine and red meat can contribute but isn’t the only way to get Gout.  Men tend to be affected more than women and anyone over 40 is much more likely to get Gout than a younger person.

If your blood work shows an elevated uric acid level of 6.0mg/dL or more you are at risk of an attack.

Medications

The good news is that changes in diet, exercise and alcohol consumption can help.  Also, your doctor might prescribe medications such as colchicine or allopurinol which are very useful in the treatment.

Conclusions and Recommendations

If you start to suffer “with the Gout”, go to your Urologist as soon as you can get an appointment.  Get a physical and blood work.  If you have Gout it is likely you have other problems.  My gallbladder that was full of stones and was removed that week.  I still take a daily 300 mg tablet of allopurinol and haven’t had a severe attack since.

If none of that works,  what the hell, cut back on rich foods and alcohol and start an exercise program – jughandle 

 

 

Let’s Thai Won On – Easy Thai Food

What is Thai Cuisine?

According to Wikipedia “Thai Cuisine is the national cuisine of Thailand. Balance, detail, and variety are of paramount significance to Thai chefs.

Thai cooking places emphasis on lightly prepared dishes with strong aromatic components and a spicy edge. Thai chef McDang  characterizes Thai food as demonstrating “intricacy; attention to detail; texture; color; taste; and the use of ingredients with medicinal benefits, as well as good flavor”, as well as care being given to the food’s appearance, smell and context.  Australian chef David Thompson, an expert on Thai food, observes that unlike many other cuisines,  Thai cooking rejects simplicity and is about “the juggling of disparate elements to create a harmonious finish”.

In 2017, seven of Thailand’s popular dishes appeared on the list of the “World’s 50 Most Delicious Foods (Readers’ Pick)”— a worldwide online poll of 35,000 people by CNN Travel. Thailand had more dishes on the list than any other country. They were: tom yam goong (4th), pad Thai (5th), som tam (6th), massaman curry (10th), green curry (19th), Thai fried rice (24th) and moo nam tok (36th).

Sounds good to me.  Let us learn a little about the food. – jughandle

 

Things to Remember

Balance is the KEY to all Thai Food.  Some dishes feature, salty, spicy, sour or sweet flavors, but they don’t overwhelm, they are balanced.  Think sweet and sour, spicy and sweet etc.

 

Thai

Thai Food

 

The current list of the “World’s  Top 50 Most Delicious Foods” from CNN travel, has Massaman Curry #10 so we will start with that.

Massaman Curry

#1 – Massaman Curry

Chicken Massaman Curry

This curry, which can also use beef, is flavored with tamarind and coconut milk, is ready in under an hour. Serve it over plain white rice.

Chicken Massaman Curry Recipe

Tom Yum Goong

Checking in at #4 in the CNN Travel Top 50 world’s dishes is Tom Yum Goong.  This Thai staple is full of shrimp, mushrooms, tomatoes, lemongrass, galangal (ginger) and kaffir lime leaves. Usually swimming in coconut milk and cream, this hearty soup combines the top four of Thai flavors: sour, salty, spicy and sweet. Best of all is the price: cheap.

Thai food

Tom Yum Goong Recipe

Som Tam

Som Tam is Green Papaya Salad.  CNN Travel ranks this dish 46th of its 50 top dishes world wide.

Green Papaya Salad (Som Tam) is the #1 most popular salad in Thailand and is especially loved by Thai women. It’s low in calories and fat, but very high in taste and eating satisfaction, helping you stay slim. This salad recipe is crunchy and delicious.  It can be served as a side dish/appetizer, or as the main course. Cooked shrimp or crab meat can be added (or cashews if vegetarian), or try eating it as they do in Thailand: with a bowl of sticky rice. ENJOY!

Som Tam

Thai Som Tam

Som Tam Recipe

Pad Thai

Pad Thai is translated as stir-fried noodles. The best Pad Thai dishes are served as street food.  Pad Thai can be eaten with seafood or chicken, or as a veggie dish.  Pad Thai is NOT spicy, it has a more sweet and sour flavor.

Pad Thai

Pad Thai

pad Thai Recipe

 

Thai fried rice

Thai fried rice is another staple of Thai cooking.  You can order fried rice anywhere.  It can also be ordered with just about any protein.  The meal usually includes either chicken, shrimp, crab or beef. Together with egg, garlic, onions and a delicious seasoning this is an easy go-to meal that can be found at most street vendors.

Fried Rice

Thai Fried Rice

Thai Fried Rice Recipe

 

Nam Tok Moo

(  Sliced grilled pork salad )

pork salad

Sliced grilled pork salad

This is meat version or Nam Tok Moo.  It is made out of rare grilled pork to allow the juices to run together with the beef blood when its thinly sliced  It is then dressed with ground roasted rice, ground dried chillies, fish sauce, lime juice, shallots and mint. The name means “waterfall pork” which is how liquid runs though the meat while it’s sliced. In Thailand this dish is served and eaten with sticky rice and raw vegetables.

This is another must try dish especially when it made into the list of CNN Go’s World’s 50 most delicious foods in 2011

 

Nam Tok Moo Recipe

Why You Should Make Your Own Dog Food – Jughandle’s Fat Farm

Dog Food is sooooo important to the health and longevity of your dog’s life that there are no good reasons not to make food for your four legged family member.

The Pet Food Institute says:

People have fed, domesticated, and kept dogs and cats for work and/or pleasure for millennia. While scientists aren’t yet certain exactly when these animals transitioned from work animals (employed primarily to guard livestock, assist with the hunt, or catch vermin, etc.) to our best friends, dogs and cats have a long history of living with humans.

A Long-Standing Relationship

Research suggests that dogs were domesticated 16,000 years ago, and possibly were keeping company with humans for more than 30,000 years. By 2000 BCE, humans were giving consideration into what to feed their dogs. Roman poet and philosopher Marcus Terentius Varro wrote a manual on farming, “Farm Topics,” that advised providing dogs with meat and bones, and barley soaked in milk.

Near the end of the 14th century, Gaston III, the eleventh Count of Foix Count in Southwestern France and an avid hunter, wrote a book in which he described how his beloved greyhounds were to be cared for. This included reference to what they were to be fed: bran bread, some of the meat from the hunt, and if the dog was sick, goat’s milk, bean broth, chopped meat or buttered eggs.

In common households during the middle ages and through the mid-19th centuries however, little consideration was given to feeding dogs, as a dog’s diet was much like that of its owners, consisting of whatever owners could spare, such as knuckles of bone, cabbage, potatoes, onions and crusts of bread. In the mid-1800’s, a dog or cat’s diet may have been more slightly more varied in cities where it was common for people to purchase horse meat for their pets, as working horses would die in the city streets.

Since then, dogs and cats have become an integral part of our households, and the scientific understanding of pet nutrition and food safety has advanced to help better protect the health of four-legged family members.

With the Industrial Revolution and rise of the middle class in the 19th century, families with disposable income began to keep domesticated dogs and cats as companion animals – rather than just as working animals.

Businessman James Spratt introduced the first commercially-prepared pet food in England in approximately 1860. After seeing dogs being fed leftover biscuits from a ship, Spratt formulated the first dog biscuit: a mix of wheat meals, vegetables, beetroot and beef blood. Spratt’s business venture was a success, meeting a new market demand and selling to English country gentlemen for sporting dogs.

A British public company took over Spratt’s formula and production began at a U.S. operation in about 1890. Additional companies began to develop their own recipes for biscuits and dry kibble, using the current nutritional knowledge of the time period. Canned dog food, “Ken-L Ration,” was introduced in 1922. Its main ingredient was horsemeat, which was considered an acceptable ingredient source at the time. Our understanding of and relationship with horses has since evolved, and as they have become pets, there is no longer a market for horse meat.

Horse meat

Eat What?

Safety Standards for Pet Food

Since commercial pet food was first introduced over a hundred years ago there have been evolving quality and safety standards for the industry, but….  As we all know a growing percentage of all of our goods are being produced and shipped from China.  There seems to be a lag in the product protection needed for the consumer.

A disturbingly large number of pets lives were lost or cut short due to tainted food and treats produced in China in the last few years.  If you buy commercial pet food, please research its quality and ask your Vet what they think.

Nutrition

The following is a chart of the average calorie needs for dogs.  Or go to this site.

calorie chart

Calories for your dog

Example

My dog Raizin is a female Chocolate Lab around 4 years old and weighing in at roughly 80 lbs.

Chocolate Lab

Raizin

According to the chart above, Raizin needs around 1250 cals per day if she doesn’t get any exercise.  She usually gets to run and ride so she burns a few more calories than that.  We like to change her foods every so often to keep her interested.  Right now she is getting ABOUND Lamb & Brown rice recipe. The product is distributed by an American company out of Ohio and sold at Kroger, but it doesn’t say where it’s made.  I kept looking and found the Dog Food Advisor.

Abound Dog Food (Dry)

Needless to say Raizin isn’t getting any more ABOUND.  Check out the DOG FOOD ADVISOR site for your dog food.

Ten Great Selections
from Our Best Dog Food Lists

SO LETS MAKE OUR OWN

Most dog foods have a protein, lamb, beef, chicken or fish.  They also contain rice, peas & carrots.  That’s not hard to do.

What We are Doing How

Breakfast – Raizin seems to be most hungry in the morning.  I usually have poached or fried eggs and so does Raizin.  She likes her eggs over light mixed into a cup of dry kibble with about an ounce of cheese grated on it.  Around 600 calories.

Lunch – 1 hamburger patty. Around 300 calories

Dinner – What ever we are eating I’ll make a serving for Raizin.  Chicken, beef, fish etc.  She also gets carrots, peas and brown rice.

Recipe Sites

Healthy Home Made Dog Food Recipes

10 Best Natural Homemade Raw Dog Food Recipes

Top 20 homemade dog food recipes your dog will love

Spoil Your Older Dog with These Homemade Soft Dog Treats

What is good for your dog

Conclusions and Recommendations

I can already hear the shouts that cooking for another mouth is hard and expensive.  Considering the cost of dog food, another 1600 calories isn’t that expensive.  Plus if you look at the list of ingredients in the dog food, it’s as long as your arm.  That can’t be good.

I want my dog to be healthy, happy and live a long life.  I’m sure you do too. Try it for a while.  Maybe just once or twice a week. – Jughandle 

 

Baking Soda vs Baking Powder, what’s the difference – Jughandle’s Fat Farm

Baking Soda vs Baking Powder, what’s the difference?  When should we use one over the other?  Are there any other uses for either, than baking or cooking?

If you are a serious cook, you should be able to rattle off the answers to those questions instantly.

Baking is more of a science than an art.  Chemistry and exact proportions are very important to achieving a quality finished product consistently.

Dough Rising

The holes are formed by the expansion of CO2 as the dough rises and sets.

Baking Soda

Sodium bicarbonate, sodium bicarb, bicarb soda, bicarbonate, and bicarb are all names for the same thing – NaHCO

It is a salt made up of sodium and bicarbonate molecules.  For a more in-depth explanation and chemistry, go to Wikipedia.  Sodium Bi-carbonate is used for many things but since our many focus is cooking, let us look at that first.

the leavening difference

without and with

Cooking

In cooking Sodium bi-carbonate is called Baking Soda.  By providing CO2, its primary use is as a leavening agent in batters and dough such as pancakes and breads, but is also used to crisp up the batter in fried foods.  Baking soda is very alkaline and in too large a quantity can leave sodium carbonate, which has a bitter or soapy taste.

What you need to remember is that Baking Soda releases CO2, carbon dioxide gas, that causes the batter or dough to rise by expanding within the lattice like structure of protein, known as gluten, in the dough.  The gluten traps the CO2 gas as it forms to make the bread or batter rise. 

Ok, now dig deeper and recall a little high school chemistry.  Baking Soda, aka: Sodium Bi-carbonate, is a base.  A base will decompose in the presence of of heat, starting at 180 deg F, but give up only half of its its CO2 leaving, proportionately, more of its bitter, soapy flavor, relative to the gas, in the final product.

You may also recall that a base and an acid have a strong chemical reaction.  In the case of Baking Soda, if you also use an acid such as a phosphate, cream of tartar, lemon juice, yogurt, buttermilk, cocoa vinegar or even a sourdough batter, you can create a reaction that will release much more of its CO2. Remember that unlike batter or dough that has no acid, which will only rise when CO2 is released at 180 deg when baking.  When your acid and baking soda are mixed the reaction will start immediately and you will need to hurry and start the cooking.

Additionally

You might find useful the fact that when adding baking soda to your coating for fried foods, your crust will be more crispy.  The reason for the crispiness is that the emerging CO2 leaves passages for steam to escape from the food not only keeping the breading from being soggy but also preventing the crust from being blown off during cooking.

Baking Powder

Let us now consider, baking powder.  Not the stuff with a thousand uses that you put open in the refrig, but the powder in a round can that that said
“Double Acting” on it.

Baking powder generally contains around 30% sodium bicarbonate combined with calcium acid phosphate, sodium aluminium phosphate  or cream of tartar, which are activated by adding water, not needing acid.  Having both the Baking Soda and other additives make it “double acting”.

While baking soda is alkaline; the acid used in baking powder helps to avoid the metallic, bitter, soapy taste when the chemical change during baking creates sodium carbonate.

Tipsbulletin.com

Tips bulletin is a very informative site that gives tips on all sorts of different topics.  The following are excerpts from their 50+ Amazing Uses of Baking Soda

1. Clean Your Bathtub

Bathtub Cleaner Recipe

  • Baking soda (1/2 Cup)
  • Coarse salt (1 Tbsp)
  • Dish soap (1 Tbsp)
A safe and effective way to wash your bathtub, sink, and surrounding tile is by sprinkling a light layer of baking soda on a clean, damp sponge and scrubbing the tub as usual. Thoroughly rinse the bathtub and wipe it dry with a clean towel.

Baking soda also works well to clean fiberglass and glossy tiles. For extra cleaning power, you can make a paste with the baking soda for a deep-down clean.

9. Clean Furniture

Baking soda is an excellent product if you need to clean or remove marks from painted furniture or walls. Apply baking soda to a clean damp rag or sponge and lightly rub the area that you need to clean.

Baking soda works especially well to clean patio furniture. Using a clean, dry cloth, remove the residue from the furniture or wall. This method will even work for removing crayon marks from your walls and furniture.

17. Natural Fruit and Vegetable Scrub

Even if you buy organic produce, it is important to make sure to wash your fruits and veggies before consuming them. Not only can this get rid of any pesticides that may have seen use during the growing of the produce, but it can remove bacteria from your food.

Baking Soda Uses: Keeps Produce Fresh

You can make a natural produce cleaner by adding one teaspoon of baking powder to one tablespoon water. The paste is an excellent way to get rid of unwanted bacteria and pesticides from your produce.

23. Extinguish Grease Fires

If you encounter a minor grease fire in your kitchen, you can use baking soda to put it out quickly. Pouring baking soda on the fire will instantly stifle the flames. When the baking soda is heated, it discharges carbon dioxide and produces water.

The carbon dioxide doesn’t support combustion like oxygen. It smothers the fire, allowing the water that has formed to cool the fire to below the temperature needed for ignition.

31. Deodorize Recycling Bin

You can make sure your recycling bin doesn’t smell by adding baking soda to the top of the container every time you add to the container.

You can also clean the recycle bin with baking soda after it is empty. Place some baking soda on a damp sponge and wipe down the inside of the recycle bin, followed by a thorough rinse with warm water.

And many others – Check it out – Jughandle

Foods that raise your metabolism – Jughandle’s Fat Farm

Foods that raise your metabolism.  These are the Holy Grail of dieting and losing weight.  My wife used to eat almost as much as I do but she weighs 122 and I weigh 300 lbs.  The difference is that her metabolism is that of a hummingbird.  She can lose weight by just saying the words.  I can look at a picture of food and gain 2 lbs.

What I need are foods I can eat that will raise the rate my body metabolizes it.  I know that it sounds like a pipe dream but if you keep reading you just might learn something like I did. – jug

Milk, Whole Grain Cereal, Oats

Fuel for the furnace to start the day

 

Milk, Whole Grain Cereal, Oats – 10%

Secret Ingredients: Calcium, complex carbohydrates, and fiber

How they work: Complex carbohydrates and fiber pump up metabolism by keeping insulin levels low after you eat. That’s good, because spikes in the production of insulin send a signal to the body that it’s time to start storing fat. In order to stockpile fat, your body has to slow down your metabolism, causing you to burn fewer calories, says Margaret McNurlan, Ph.D., a professor of nutrition and medicine at the State University of New York at Stony Brook. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels, she says.

Besides helping to keep insulin production down, eating breakfast can also help stoke your daily calorie burn. When the U.S. Navy studied the metabolisms and eating habits of a group of its personnel, it found that eating breakfast helped raise the men’s metabolisms by as much as 10 percent. “By skipping meals, you slow down your metabolism and prime your body to store fat,” says McNurlan.

The calcium in milk is a metabolic trigger as well. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams (mg) of calcium a day lost nearly twice as much weight as dieters getting less calcium.

 

Jalapenos, Habaneros, Cayennes – 25%

Secret Ingredient: Capsaicin—the chemical in peppers that gives them their bite

How it works: By speeding up your heart rate.

A study from the late ’80s found that eating a single spicy meal can boost your metabolism by up to 25 percent, with the spike in calorie burning lasting for up to 3 hours after you finish eating. More recently, a study from Laval University in Quebec found that men who consumed coffee plus red pepper-packed snacks and meals were able to burn nearly 1,000 more calories a day than a control group.

Small snacks can also help keep your body from running out of fuel-preventing those 3 p.m. office blahs. “When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily,” says Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University in Boston. That makes it easier to pack on the pounds and harder to burn them off again

Read more: http://www.menshealth.com/mhlists/abs_diet_foods/Jalapenos_Habaneros_Cayennes.php#ixzz0bNGaPZYO

Green Tea and Coffee

A Good Team for burning fat

Green Tea, Coffee – 80 calories a day

Secret Ingredients: Caffeine and a chemical in the tea called EGCG

How they work: Caffeine helps speed up your heart rate. The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of revving up your heart, it causes your brain and nervous system to run more quickly-also helping you burn more calories.

In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. And that’s just when your body’s at rest. A study conducted by the Canadian government found that soldiers who consumed caffeine in the 12 hours prior to a physical-fitness test not only were able to work out longer before becoming exhausted, but also consumed more oxygen while working out. The body’s oxygen requirements are directly related to the speed of-guess what-your metabolism, so the more oxygen you use, the more calories you burn during your workout.

 

Lean meat

Lean Protein

Lean Beef, Pork, Chicken, Turkey – 5%

Secret Ingredient: Protein

How it works: It takes more energy for your body to digest the protein in meat than it does for it to digest carbohydrates or fat, according to Doug Kalman, R.D., director of nutrition at Miami Research Associates, a nationally recognized pharmaceutical-research facility. “That means that the more protein you eat, the harder your body has to work to digest it, and the more calories you’ll burn in the process,” he says.

When researchers at Arizona State University compared the benefits of a high-protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs. Even better, researchers in Denmark found that men who substituted protein for 20 percent of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5 percent.

Read more: http://www.menshealth.com/mhlists/abs_diet_foods/Lean_Beef_Pork_Chicken_Turkey.php#ixzz0bNGwBAFG

Salmon, Tuna and Mackerel

Cold water fish

Salmon, Tuna, Sardines

Secret Ingredient: Omega-3 fatty acids

How they work: By altering levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism, determining whether you burn calories or store them as fat.

Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat more quickly than animals with higher leptin levels. The best way to lower your leptin? Eat fish.

Mayo Clinic researchers studying the diets of two African tribes-one of which frequently ate fish and one of which didn’t-found that fish eaters had leptin levels nearly five times lower than the levels found in tribes that primarily ate vegetables.

The good news, if you don’t like fish: Fish-oil supplements may work just as well as the stuff with scales. French researchers found that men who replaced 6 grams of fat in their diets with 6 grams of fish oil were able to boost their metabolisms and lose an average of 2 pounds in just 12 weeks.

Read more: http://www.menshealth.com/mhlists/abs_diet_foods/Salmon_Tuna_Sardines.php#ixzz0bNH2FvGF

 

Observations and Conclusions

If you are trying to find ways to help yourself loss weight, I can’t think of a better way to start than by eating your way to a smaller body.  If you count the percentages beside each of the headings above you’ll see that you can raise your metabolism by at least 40% just by eating.

I’m giving it a shot and I’ll let you know how I’m doing.  Please do the same. – jughandle

Is High-fructose Corn Syrup Mad Science? – Jughandle’s Fat Farm

High-Fructose Corn Syrup, Aka: HFCS.  Is the Devil, Right?

I’m a huge opponent of high-fructose corn syrup otherwise known as HFCS.  That said, I will do my best to remain neutral and explain why.  This topic is not black and white.  There are many shades of gray.

A Little Chemistry

Our body uses glucose and Fructose (monosaccharides) as its energy sources and both are “simple sugars”.  The most important monosaccharide is glucose because it is already at the state where the body’s enzymes can initiate metabolism and doesn’t need to be processed further.  Most other more complex sugars and carbohydrates need to be processed in order to be turned into glucose by the body.  Glucose is also our “blood” sugar.  The body’s pancreas produces insulin in response to elevated levels of glucose in the blood as well as the energy regulating hormone leptin. Not so with fructose.

Fructose is a natural sugar found in fruits and vegetables.  It is also added to foods and beverages to sweeten them.  The problem lies in the metabolic pathway fructose has in the body.  Fructose is not the preferred energy source for muscles or the brain as is glucose and tends to be treated more like fat in the body than sugar.  Fructose can only be metabolized by the liver and is more fat-producing than glucose.  More importantly, fructose does not cause insulin to be released or leptin to be produced.

Because Fructose isn’t the body’s primary energy source it builds up in the body and is stored in the liver as triglycerides (fat) while the body’s insulin response is only to the glucose.

chemistry

Chemistry

The History Of HFCS vs Sucrose

High-fructose corn syrup (HFCS) is a fructose-glucose liquid alternative sweetener to sucrose (table sugar), and was first introduced to the food and beverage industry for mass use in the 1970s.  HFCS is not meaningfully different in composition or metabolism from other fructose-glucose sweeteners like sucrose, honey, and fruit juice concentrates.

Sucrose is 50% glucose and 50% fructose.  There are basically two types of commonly used HFCS, HFCS-42 and HFCS-55.  42 is only 42% fructose and 55 is 55% fructose.

Food formulators quickly moved to HFCS as a replacement for sucrose, and its use grew between the mid-1970s and mid-1990s. Its sweetness is comparable with that of sucrose, it has improved stability and functionality, and is much easier to use because it is already a liquid.

Even though the use of HFCS today is roughly equal to sucrose use in the United States, the world’s preferred sweetener is sucrose: greater than 90% of the  sweetener used worldwide is sucrose.

Table Sugar

Sucrose

The Good

HFCS is less expensive to produce than sucrose.  Sucrose comes from countries that are somewhat unstable and the basic crop price can fluctuate wildly.  When sugarcane is processed into sucrose it is a solid gradual that must be dissolved in water to the proper concentration before it can be used.  HFCS is produced as a liquid, ready to use and is more easily transported.

Even though the product is called High-Fructose corn syrup, it has only slightly more (55%) or slightly less (42%) fructose than does sucrose which has 50% fructose.  The Corn Refiners Association has petitioned the United States Food and Drug Administration to change the name simply to “corn sugar”.  So far they have been denied.

The Bad And Ugly

I’m not going to hit you with a bunch of numbers.  All I need to say is that obesity in America is at an all time high.

Why

As I see it there are many reasons why, pick a few of these.

  • Food is easier to get
  • It is “cool” to over eat, there are even eating contests
  • Serving sizes are much larger
  • Everything has sugar or sweetener in it
  • Prepared or fast-food is now more common and easy to get when time is short
  • There are many more places to get food than ever before
  • Deserts, candy and sweet foods that were once considered a treat are now readily available at any time.
  • There are many more “snack” foods flooding the market
  • School children are NOT required to exercise for the most part
  • TV and Computers have taken over play time where playing outside and physical games once dominated
  • The general public is not sufficiently educated as related to nutrition and diet

Conclusions and Recommendations from the Farm

For the first time in modern history the average life expectancy has dropped in the US.  The reasons given mostly revolved around obesity and heart disease.  

My research has lead me to conclude that high-fructose corn syrup is no worse for us than ordinary table sugar.   The problem is that we are consuming many times the sugar than is healthy.

The chart above shows that in 1822, the average American ate the amount of sugar found in one of today’s 12-ounce sodas every 5 days. Now, we eat that much every 7 hours.  We are now eating roughly 100 pounds of sugar apiece each year.

Since you are reading my rants on the Fat Farm you are doing the best thing you can to improve your health. Educate yourself.  As always don’t believe a thing I say.  Research, trust but verify.  Put in the time and do the work.  Ask questions. – jughandle

 

CNN Obesity among all US adults reaches all-time high

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