A Tale of Two Meals/ Blood Sugar

This infographic was created by David Wallace at infographicjournal and compares two common breakfast choices.  According to the Standard American Diet (SAD) it is important to follow a low fat (or high carbohydrate) diet.  However, consuming large amounts of carbs cause a spike in blood sugar and, instead of slowing coming down, your blood sugar will fall quickly.  When this happens, you might feel tired, irritable and will reach for something to eat- and since you're following a low fat, high carb diet that something will create the blood sugar spike again.  But when you make food choices that contain fat and protein, your blood sugar slowly raises and then slowly comes down. 
 



The effects of food on blood sugar
Foods high in carbs                                    Foods high in fat

This chart (from Fit Tricks) is a great visual of the effects of the raising and lowering of blood glucose after eating.  The red chart is what happens with a high carbohydrate diet: peaks and valleys of blood sugar.  When your blood sugar drops too low (below the line) your brain receives the signal to eat.  The green chart is a high fat/protein diet: there are no peaks and the blood sugar remains constant which is why people stay fuller longer.  So be good to your body- eat fruits, veggies and foods that are high in protein and fats!

Bacon!!!

Left is DC Meats bacon, Right Hormel

The other day I realized that we were out of bacon and it was too late to go to the butcher shop. While I was at the local chain grocery store, I noticed that Hormel offers a nitrate/nitrite free (NF) bacon so I thought I would give it a try. When I opened the package the first thing I noticed was how fatty it was. The next thing I noticed was the thinness of the pieces- so thin that when I was peeling the pieces apart they were ripping.  The nitrate free bacon I buy at DC Meats has a nice color and is a much thicker cut. 

When I cooked the bacon the Hormel bacon became REALLY small.  Just check out the picture for yourself!



I just think the piece on the left looks SO much better!

So what are nitrates and why should you care?

Nitrates are a naturally occurring in vegetables.  Beets, lettuce, spinach, and most green, leafy vegetables are found to be high in nitrates.  "So here is how dietary nitrates (in vegetables) are good for you. They help to increase the amount of nitric oxide in the body. Nitric oxide (NO) helps blood vessels relax, lowering blood pressure. Nitric oxide (NO) has anti-inflammatory activity as well inhibits blood clot formation somewhat." 1   

"When meat containing nitrites is heated (particularly at high temperatures), the result is nitrosamines, compounds that have been linked with health issues such as gastric cancer, colon cancer, pancreatic cancer, and Chronic Obstructive Pulmonary Disease (COPD)." 2

Just like everything else, processed meats should be eaten in moderation.  However, if you find that eating bacon, luncheon meats and other processed meats is a staple in your diet, try to purchase the nitrate/nitrite free kind.  Deli meat is a great Paleo snack and you shouldn't feel guilty about having it in the fridge for a little snack.  And EAT the bacon!!! (Just keep it natural, local and nitrate/nitrite free.)

Do You Know What's Added to Your Food?

Do you know what this is? 

Sometimes ignorance is bliss.  However, I don't think that is the case with our food.  I saw this picture on Facebook a few months back and thought That looks like a strawberry milkshake... Not so much.  What you are looking at is called Pink Slime.  (The name even sounds disgusting.)

It is the process of taking the trimmings- bones and fat, and adding ammonium hydroxide so that every last scrap of meat can be used from the cow.  The final product is called "finely textured beef."

Now here's the scary part:  The government does not require meat packaging facilities to include the addition of ammonium hydroxide on the label.  The consider the meat to be "treated" with ammonium hydroxide instead of the ammonium hydroxide being added to the meat....  (hummm... interesting thinking USDA)

For several years the USDA has been selling this "finely textured beef" to schools that have been serving it in their school lunches.  It is estimated that in 2012, nearly 100 MILLION POUNDS of pink slime were delivered to schools in the United States.  This coming school year will be the first time schools will have the option to purchase beef that does not contain any fillers and according to Fox News Latino, "Iowa, Nebraska and South Dakota were the only three states who chose to order beef containing 'pink slime.'"

Another shocking fact found on pinkslime.biz: "In early 2012, ABC News estimated that 70% of the ground beef sold in grocery stores and supermarkets contained pink slime."  So how do you ensure your meat does not contain this crap?  Purchase your meat from a local butcher and ask if they use anything to treat their meat.  I'm sure that if you talk to the butcher they would agree that ammonium hydroxide does not have a place in our food and it should not be added to meat.

Here is a great video from Jamie Oliver's Food Revolution.  It is worth watching and will open your eyes.

Beef Jerky

Preparation is the key to success with anything and eating healthier is no exception. Having foods available to snack on can help keep the hunger monster away and keep you from just grabbing anything- including fast food.

One of the best things about jerky is that it is portable- toss it in your bag, send it to school, take it in the car. It's a healthy snack when you need a pick-me-up, and can have any flavoring you want.  I like to purchase a Swiss Steak and thinly slice it, trimming the large pieces of fat.  However, when I was purchasing the meat, I was told that if I call ahead, they would be happy to slice a Round Steak for me (They like to use frozen Round Steak, apparently it's easier to cut when it's frozen).   I was also told a general rule to jerky is you get half what you put in: if you start with 10 pounds, you will get 5 pounds when finished.

Peppered Beef Jerky

3 pounds steak (Swiss or Round cut) thinly sliced in strips

1/3 cup low sodium soy sauce
2/3 cup Wercestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
2 teaspoons black pepper

1.  Cut steak and place in a large bag, sealable bag (zip-loc style)
2.  Mix remaining ingredients and pour over meat, making sure the meat is well coated
3.  Refrigerate over night or at least 4 hours (I have always marinated my meat over night).
4.  Place meat on the dehydrator, following manufacturers guidelines.  My dehydrator is 155 degrees for about 4 hours. 

**Refrigerate jerky after it's made!