Let's get started Living better - Recipe of the Day Enclosed

Alright Fat Farmers, let's get 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. 


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.


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 HEALTH.  The weight loss will follow.



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!

How to eat more produce

Interestingly our veggies are color coded.  Yes, we can chose our nutrition by the color of the vegetables we eat.  According to a so called recent government study 69% of us don't eat enough green, 78% not enough red, 86% white, 88% purple/blue, and 79% of us don't eat enough yellow/orange fruit and vegetables.  Believe it or not even the difference between eating green bell peppers exclusively and avoiding yellow, orange, purple and red bells, makes a difference in the health benefits.  We need a full spectrum of colors.

According to Women'sHealth here are a few examples:

Green:
         Artichokes- March to June
         Asparagus- February to June
         Avocados- year round
         Broccoli- October to April
         Green Beans- May to October
         Kiwis- year round
         Romaine Lettuce- year round
Yellow:
         Pears- August to March
         Pineapples- March to July
Orange:
         Peaches- May to October
         Oranges
         Carrots   
Red:
         Bell Peppers- year round
         Strawberries- April to September
         Tomatoes- June to September
         Watermelons- June to August
Blue and Purple:
         Blueberries- May to October
         Grapes- May to October
         Eggplant
         Prunes
White:
         Cauliflower- Summer
         Onions
         Potatoes
         Jicama

For a list of many, many more go to Disabled World
Also in the same article by Darrell Miller January 12, 2008

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Read more: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml#ixzz1QaD9RLvr
       

Food Additives to Avoid - Seriously

Why are cancers on the rise?  Keep Reading -

I'm sending this our Fat Farm group, because I think it is very, very serious.  If you aren't already reading the label of food you buy, you should start NOW.  Please watch out for and avoid eating these food additives.  If you want more information on how these might effect you, please email me and I'll do more research.  The Fat Farm has been on a anti - HFCS and MSG kick for over a 3 years now.  These others are being added to our target.  It is especially important for you new and expecting mothers to avoid these additives for your children's health.

You are smart people that want to be informed or you wouldn't be reading this.  It is obvious that all of these additives can't be completely avoided.   Do what you can.  Start NOW - please - Jug

The following article was largely taken from Men's Health Mag 

Eat Natural ingredients!!!

The 11 Most Controversial Food Additives

Do you know what's hiding in your food? We reveal the truth

• 1. Acesulfame Potassium (Acesulfame-K)

A calorie-free artificial sweetener 200 times sweeter than sugar. It is often used with other artificial sweeteners to mask a bitter aftertaste.

FOUND IN More than 5,000 food products worldwide, including diet soft drinks and no-sugar-added ice cream.

WHAT YOU NEED TO KNOW Although the FDA has approved it for use in most foods, many health and industry insiders claim that the decision was based on flawed tests. Animal studies have linked the chemical to lung and breast tumors and thyroid problems.

• 2. Artificial Flavoring

Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.

FOUND IN Thousands of highly processed foods such as cereals, fruit snacks, beverages, and cookies.

WHAT YOU NEED TO KNOW The FDA has approved every item on the list of allowable chemicals, but because they are permitted to hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.

• 3. Aspartame

A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.

FOUND IN More than 6,000 grocery items including diet sodas, yogurts, and the table-top sweeteners NutraSweet and Equal.

WHAT YOU NEED TO KNOW  Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.

• 4. BHA and BHT

AKA, Butylated HydroxyAnisole and Butylated Hydroxytoluene are petroleum-derived antioxidants used to preserve fats and oils.

FOUND IN Beer, crackers, cereals, butter, and foods with added fats.

WHAT YOU NEED TO KNOW Of the two, BHA is considered the most dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.”

• 5. High Fructose Corn Syrup (HFCS)

A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per capita. The liquid sweetener is created by a complex process that involves breaking down cornstarch with enzymes, and the result is a roughly 50/50 mix of fructose and glucose.

FOUND IN Although about two-thirds of the HFCS consumed in the United States is in beverages, it can be found in every grocery aisle in products such as ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, barbecue sauce, frozen dinners, and so on.

WHAT YOU NEED TO KNOW  Since around 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Some researchers argue that the body metabolizes HFCS differently, making it easier to store as fat, but this theory has not been proven.

• 6. Interesterified Fat

A semi-soft fat created by chemically blending fully hydrogenated and non-hydrogenated oils. It was developed in response to the public demand for an alternative to trans fats.

FOUND IN Pastries, pies, margarine, frozen dinners, and canned soups.

WHAT YOU NEED TO KNOW Testing on these fats has not been extensive, but the early evidence doesn’t look promising. A study by Malaysian researchers showed a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol. Furthermore, this study showed an increase in blood glucose levels and a decrease in insulin response.(think diabetes)

• 7. Monosodium Glutamate (MSG)

The salt of the amino acid glutamic acid, used to enhance the savory quality of foods, MSG alone has little flavor, and exactly how it enhances other foods is unknown.

FOUND IN Chili, soup, and foods with chicken or beef flavoring.

WHAT YOU NEED TO KNOW Studies have shown that MSG injected into mice causes brain-cell damage, but the FDA believes these results are not typical for humans. The FDA receives dozens of reaction complaints each year for nausea, headaches, chest pains, and weakness.

• 8. Partially Hydrogenated Vegetable Oil

A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans fatty acids. Food processors like this fat because of its low cost and long shelf life.

FOUND IN Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers.

WHAT YOU NEED TO KNOW Trans fat has been shown to contribute to heart disease more so than saturated fats. While most health organizations recommend keeping trans-fat consumption as low as possible, a loophole in the FDA’s labeling requirements allows processors to add as much as 0.49 grams per serving and still claim zero in their nutrition facts. Progressive jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil.

• 9. Red #3 (Erythrosine) and Red #40 (Allura Red)

Food dyes that are orange-red and cherry red, respectively. Red #40 is the most widely used food dye in America.

FOUND IN Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks.

WHAT YOU NEED TO KNOW The FDA has proposed a ban on Red #3in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the lake (or liquid) form of the dye removed from external drugs and cosmetics.

• 10. Saccharin

An artificial sweetener 300 to 500 times sweeter than sugar. Discovered in 1879, it’s the oldest of the five FDA-approved artificial sweeteners.

FOUND IN Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet ‘N Low.

WHAT YOU NEED TO KNOW  Rat studies in the early ‘70s showed saccharin to cause bladder cancer, and the FDA, reacting to these studies, enacted a mandatory warning label to be printed on every saccharin-containing product. The label was removed after 20 years, but the question over saccharin’s safety was never resolved. More recent studies show that rats on saccharin-rich diets gain more weight than those on high-sugar diets.

• 11. Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow)

The second and third most common food colorings, respectively.

FOUND IN Cereal, pudding, bread mix, beverages, chips, cookies, and condiments.

WHAT YOU NEED TO KNOW  Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of sunset yellow had trouble swimming straight and righting themselves in water. The FDA does not view these as serious risks to humans.

One glance at the back of a label and you’ll see the food industry has kidnapped real ingredients and replaced them with science experiments. And lots of them. Milkshakes with 78 ingredients? Bread with 27? Even more troubling is the fact that some of these additives have been linked to bad news, like cancer in mice or ADHD in children. Next time you’re scanning labels in the aisle, look out for these 11 downright frightening food additives. For the complete list, including the nutritious additives, check out our book, Eat This, Not That! Supermarket Survival Guide.