Life is a Party

It was hot, hot, hot! Saturday early evening and we were off to a retirement party, I cannot wait to have mine! How hot was it? When we drove out to go at 5:00 pm it was 102 degrees....


I enjoyed myself, and you can have fun at a party and eat and drink responsibly, it just depends on how responsible you want to be! I need to balance the "need" to eat fairly clean and the "desire" to indulge, I think there is a happy medium.


I skipped the chips and dip, no cookies (but they looked great because the heat had melted the chocolate chips), no bruscetta and tomato salsa, no pizzas (from Willow Street Pizza who catered the event, it looked good!), no cake, no cocktails, no sangria.

What did I have?

I had a couple glasses of wine and lots of water, a liter actually.  And meat, lots and lots of meat. In fact, a couple people made a few comments on the amount of meat I ate.  I ate skewer after skewer of chicken and tri tip. I lost count but I had at least 7 skewers of beef and 8 chicken! LOL!


I threw a couple raw broccoli florets on there for good measure, but it was basically a meat fest.


This is the first summer since 2008 that I have not been on a competition diet, its nice to live for a change. Very nice indeed!

Antibiotics in our meats

I often write about how important it is to know where your food comes from. I find it odd that people are extremely concerned about the label on their jeans and their over priced handbags, both costing hundreds of dollars, yet they will make valiant efforts to seek out the cheapest food possible.

What is that saying about how you feel about your body? You care more about what other people see than what you actually put into it for nutrition? 

I understand that some people may not be able to afford to eat organic all the time, it can be more expensive for many valid reasons; however, there are some things that you really cannot and should not take a chance on.

Factory produced meats, especially ground meats.

Yes, I will go out to a restaurant and eat ground beef on occasion, but not often. And I certainly do not go to fast food restaurants, that's just disaster on a plate. 

It's like Russian Roulette, only the end will be much, much more painful. Many people become ill and don't know what the reason is, could it be a 24 hour flu? More likely it was the home cooked meal they made themselves.

We all have a responsibility to speak with our actions, and that means our hard earned dollars. Spend your money on real food, not antibiotic and drug infused factory meats.

I have a couple exerpts from an article by Mark Bitmman, and a link to the entire article: 

Bacteria 1, F.D.A. 0

I urge you to read it and stay informed on the situation.

"So when you go to the supermarket to buy one of these brands of pre-ground meat products, there’s a roughly 25 percent chance you’ll consume a potentially fatal bacteria that doesn’t respond to commonly prescribed drugs."

"Plying “healthy” farm animals (the quotation marks because how healthy, after all, can battery chickens be?) with antibiotics — a practice the EU banned in 2006 — is as much a part of the American food system as childhood obesity and commodity corn. Animals move from farm to refrigerator case in record time; banning prophylactic drugs would slow this process down, and with it the meat industry’s rate of profit."

Cosentino's is now Lunardi's

I am in heaven once again! A few months ago my independent grocery store, Cosentino's closed, it was a very sad occasion for me and many others. I had shopped there for 30 years, and I knew so many of the staff, I felt at home there.

I never found another store I liked, Cosentinos started as a produce store, so they specialized in that. It was also Italian, so they understood the need for so many things such as good rices, pastas, beans, spices and "funky" meat parts.

We heard that Lunardi's would be taking them over, that is also and independent but much larger, I think they have 7 stores. I was intrigued but have never liked the Lunardi's in Los Gatos near my home, it always felt cold and aloof to me. Their prices seemed higher too. I don't mind paying for quality, but I don't want to pay a lot more for the same quality I could get at Cosentino's.

My mom always shopped at Lunardi's, I used to when I lived in downtown Los Gatos, my friend "R" swears by it, so maybe I am wrong, or maybe I am just being stubborn because I am losing "my store"

Well, I am pleased to say I love the new Lunardi's!

I went in today, the lot was absolutely packed!

I forgot it was Easter weekend, I am going to Jerome's so didn't plan any special dinner, but apparently everyone else in town did! 

They open at 7:00 am, even earlier than the other Lunardi's.  The first thing I noticed was it was very light and bright, so it appeared cleaner. Then I swung around to the produce section, there was the produce manager smiling right at me! He walked over and thanked me for coming back, I told him "thank YOU for coming back!" We both laughed.

He said Mr. Lunardi has been very good to the employee's, all of them came back (in produce) except one guy and he retired. He said that they could have had their seniority stripped to reduce pay, but that didn't happen. He said Mr. Lunardi is in the store everyday, checking out things, walking around. I asked if that was his stretch limo outside, and he said yes. He added that Mr. Lunardi is listening to him, listening to suggestions. He was happy.

I told him I noticed mushrooms were much more expensive (I eat a few pounds a week) and he said "Yes, It's a different mushroom program"...but he added: "If you find there is anything you need or want that isn't here, just let me know, I will get it." I know he will too.

I found a traffic jam in a few isles there, the produce guys all laughed when I said it was the wooden boxes that were in the way "There is some old guy who insists on those boxes and will tell you it's not the boxes in the way" ha ha

I saw an older man, in a suit slowly walking around the pasta section, so I went up to him and said "Excuse me, are you Mr. Lunardi?"

"Yes, what is your name?"
"Kristy"
"Cristina! Hello" (in an Italian accent)

I thanked him for opening the store and for keeping all the staff. He smiled, then told me all about how he was remodeling and would have even more foods to choose from, especially an expanded produce and deli section.

I went to the butcher counter, I saw familiar faces! George came over to ask if I needed help, and asked how bodybuilding was going. I told him I had a broken rib...I asked if any of the sausage was Badalamente sausage, they are a very old Italian sausage making family in San Jose, their store is tiny, over in Willow Glen, it is the best. The Lunardi's in Los Gatos sells their sausage.

George wasn't sure, he went to check and another butcher shouted over "what do you need? What's the question?" I asked again, he went over and pointed to it, then George gently shoved him and said "She's mine, I'm helping her!"

We all laughed, I got my answer and didn't want any sausage, just wanted to know. I bought some Humboldt Farms grass fed ground beef, the most expensive they had, but grass fed tastes better and is better for you. I asked if it was from one animal or mixed, only one he said. They get the whole thing and piece it out. That's good, less chance of some sick contamination.

Marc the bagger waved and shouted "Hello!" Then as I was checking out with a man who must be from Lunardi's, another checker, Mimi shouts "Kristy! Hi! How are you?!"

You may laugh and think I am odd for being so attached, but I do love food, I love the interactions I have had with the people. I am a "quality, not quantity" person, and I think that is evident on what I eat and how I look.

People who want quantity tend to get heavy, they gain weight. People who like quality eat better foods, less of it and appreciate the things that can sometimes only be enjoyed in small amounts.

With all this talk in the last few weeks of food, you will see I haven't gained weight, in fact my weight is the same. I believe my body composition has changed, more fat, less muscle, but I was 5 weeks out from a competition when I was injured, and pretty darn ripped at the time.

I will post pictures tomorrow, you will be quite surprised I think.

l got home and was heaving the cases of water out of the car and realized it was like weight lifting, and it didn't hurt! I started to get excited, I will be lifting again soon, Wednesday I think. I have to write up a starter program this weekend. I feel like I am 9 years old again and it's the week before Christmas, I wonder if I will be able to sleep?

Do Fit People Receive Better Treatment?

 
I was grocery shopping, the independent store I used to shop at for 31 years has closed, I am kind of lost right now, food is a huge part of my life. I knew all of the employees at this store, they treated me well, I enjoyed shopping there.

I headed to Whole Foods several miles from my home. There are two closer, but I like this one.

I am looking for dinner for both me and the boys, that means two completely different meals. Mine is easy, I will have fish or buffalo, and I think I shall make Veal Saltimbocca for the boys . It's a great dish and I have a wonderful small cookbook from Little Joe's Italian restaurant in North Beach in San Francisco, their motto is "Rain or shine, there's always a line!"

I am standing at the meat counter and the meat cutter says "may I help you miss?" (That's why I like it here - the butchers call me miss!)

I ask if he has any veal scallopini, I don't see any, just veal at $21.99 a pound. He says they do not and I look at it for a moment and then at him. He says "I will just turn it into scallopini for you!"

Off he goes, pounding gently so I don't have to, and then charges me the same price.

I then ask for a small buffalo steak, about 8 ounces, that's for me! He finds one and I ask if he can cut it in half, as I can only eat half at a time. He laughs and says "sure, and I will wrap them separately for you too!"

Off to the fish side, where the fish mongers are talking about the beautiful Halibut they just received. I ask for one piece, about 8 to 10 ounces if possible and one is located. I ask if he can cut it in half, and explain I am only allowed half on my diet. "Of course and I will wrap them separately for you too!"

I then got a pound of beautiful South American tilapia (don't eat the Chinese!) and listened to the various ways of cooking both fish, as offered by the fish guys. I then went on my way as several clerks said "hello", "do you need help?", "how are you today?"

I really didn't see too many other people having this type of interaction in the store.

I left feeling as good as I did when I came in, although my wallet was almost $100.00 lighter...

I think that fit people may get attention first, but what makes the interactions more personal and pleasant, is the attitudes. Fit people feel better about themselves, they like their bodies, they feel comfortable in their skin and it shows. I exude confidence, I feel good and people can see that, they want some of that "feel good" too, so the interactions become more intimate, more personal. People want a piece of the "magic" for themselves.

Dinner? My son and husband came home from a lacrosse game in San Francisco and my husband was getting sick, so off to bed he went and my son wanted his food. So I switched gears and made him veal parmesana, so David could have the veal saltimbocca the next day, I had enough for one veal dish tonight and two tomorrow.

Veal, mashed potatoes, and a mixture of cauliflower and broccoli. Cooper loved it, it was the first big meal he has had in a week since having the flu. That's my homemade "Joe's" tomato sauce on top, with white wine and chicken broth.

My dinner?

I was so excited I started eating before I could get take a picture. Buffalo top sirloin, 3 ounces white potato, big fat asparagus spears (it was a high calorie day for me). It was great, I actually ate the first piece of fish for meal #4 earlier and would have the other piece of fish the following day.

Back to attitudes though. Think about how you are presenting yourself when you interact with others, if you smile, you feel good, you are happy, it will show. They will feel good about interacting with you and both of you treat each other with kindness. It rubs off, like when you drive and someone lets you change lanes, you tend to let the next person change too, it's a circle, it can be a pleasant one or a vicious one, you choose.

You can capture that magic for yourself, start out in the gym, every single day and eat healthy. Treat yourself like the special, magical being that you are!

Turkey Oatmeal Muffins

My version of "prison loaf"  Actually, it's not mine at all, but a recipe from Jamie Eason and she calls this "Turkey Oatmeal muffins".

You are wondering what on earth would even make me want to create this dish?

My sister and I were driving down to visit my father this past weekend and I knew I would need some quick and easy meals. I needed something I could eat in between the "normal" meals, something that would provide all my nutritional needs, was fast and no mess.

Enter the muffins.

They are basically turkey meatballs with all of the complex carbs right in them, so you don't have pasta, you can eat them plain, on salad, or as I did, heated with mustard.

Here is the recipe and nutritional breakdown:

Chicken or Turkey Meatloaf Muffins

1/2 tsp. ground cumin1/2 tsp. dried thyme, crushed

2 tsp. dry yellow mustard

2 tsp. black pepper

2 tsp. McCormick’s Chipotle Pepper Spice (spicy, but key to the recipe)

1 tsp. salt1 cup quick cooking oats

2 cloves garlic, minced (or 2 tbsp of garlic powder)

1 small onion, finely chopped (I get the pre chopped version or even the frozen - thawed)

2 stalks celery, finely chopped (bell peppers will work too)

3 egg whites

1 1/2 - 2 lbs. ground extra lean chicken or turkey breast (I use 3 packages)

Preheat oven to 375 degrees. 

In a large bowl, add cumin, thyme, yellow mustard, black pepper, McCormick’s Chipotle Pepper Spice, salt, oats, garlic, onions and celery. Mix until well combined.  Next add the ground chicken and egg whites and mix with your hands until evenly distributed.  Make racquetball size portions and place in muffin tins, sprayed with non-stick spray.  Bake for 40 minutes. 

Yields about18 muffins

Nutrition: 1 muffin

78 calories

2 g fat

4 g carbs

11 g protein

Servings are usually 2 for women and 4 for men.

Raw ingredients above, just before I mixed them up. Doesn't look too bad does it?

Would I make these again? Actually yes I would. Were they great and tasty? Not really. They were a great item to take while visiting someone though, it was a quick warm in the microwave, I didn't go hungry and warm food always satisfies me more than cold.

I think it can easily be changed to be a bit more tasty, changing spices, adding some vegetables. How does this compare to prison loaf? Not sure, but it keeps me in line!

Pasture Fed Meat

I am reading two books right now, The Paleo Diet Solution by Robb Wolf and The Paleo Diet for Athletes by Loren Cordain, PhD (author of The Paleo Diet).

These two books hold much interest for me, not that I necessarily want to go on a paleo diet, but because I want to learn as much as possible about the effects of different foods on my body.

I am thinking of incorporating some of the philosophy and thought I would be ready by now, but things just are not moving along as quickly as I had anticipated, mainly because I have too much going on and haven't finished reading them yet!

I did find the information regarding free range or pasture fed meats quite interesting so decided to look into it further. I have always enjoyed meats from Prather Ranch, they are at the Campbell Farmers market and San Francisco Ferry Plaza market.

I know pasture fed is better, although more expensive. I don't mind, I figure I should treat my body like the prized possession it is, and be kind, only giving it the good things. I mean, I pump premium gas into my car, why should I pump regular food into my body? It's worth a hell of a lot more than my BMW and costs more to repair!

I poked around the Internet and found an article on Trusted.MD, the author is Vreni Gurd, and he has several interesting articles on the subject. I have an excerpt of it here, I think it does a good job of explaining why we should all eat pasture raised meats instead of feed lot.

It may be a no brainer that organic is better than conventional when it comes to meat, poultry, eggs and dairy, but why is pasture-fed important? 

Conventional meat and poultry are fed conventional food, that usually being grain (such as GMO soy), as carbohydrates are just as effective at fattening animals as humans. The pesticides, herbicides, fungicides and fertilizers in the grain are then stored as toxins in the fat of the animals.



Because conventionally raised animals and poultry are often kept in very confined quarters day and night, and are not given space to roam, they do not get the exercise needed to keep them healthy.  Between the poor quality food, the lack of exercise and the close quarters between animals, sickness is very common and spreads like wildfire through the barns.


Consequently, antibiotics and other drugs are used on an ongoing basis in an attempt to keep the animals healthy. In the United States, recombinant bovine somatrotropin (rbst) under the drug name "Prosilac" is used in dairy cattle in order to increase milk production.  This drug often results in very large, infected udders and consequently pus gets into the milk.  Prosilac is banned in Canada, Australia, New Zealand, the EU and in Japan.


In meat cattle, five growth promoting hormones are used in Canada and the US, three of which occur naturally (estradiol, testosterone and progesterone) and two of which are synthetic (zeranol and trenbolone acetate).  These hormones were banned in the Europe in 1989.  For a fun look at the world of factory farming, see the short videos, The Meatrix, and The Meatrix Revolting.


Certified organic meat, poultry, dairy and eggs have been fed certified organic food, and are not medicated.  This immediately eliminates the risk of consuming the consolidated toxins found in the fat of the animals, and ingesting the residues of the antibiotics and steroid hormones that become a part of conventional meats, poultry, dairy and eggs. But "certified organic" does not mean that the animals were allowed to exercise, nor does it tell you what the animals were fed.


Ask any five-year old what a cow is supposed to eat, and they will reply "grass", not grain. Ruminants get digestive distress on grain as their digestive systems are not meant to handle it, and they don't get the nutrition they need from grain. Look for "free-range" poultry, eggs, meat or dairy, or "pasture-fed" meats. Pasture-fed poultry and ruminants are healthier, happier, and have far more omega 3 and less omega 6 in their  meat, dairy and eggs, which improves our omega 3/6 balance as well.


So, look for certified organic, free-range meat, poultry, dairy and eggs, and you will know the animals were more humanely treated, and the food products are more healthy. 

Full article: Conventional vs. organic vs. free-range meat, poultry, eggs, and dairy | Trusted.MD Network http://trusted.md/blog/vreni_gurd/2006/12/01/conventional_vs_organic_vs_free_range_meat_poultry_eggs_and_dairy#ixzz18F9XbJ6w
Visit Our Health Blogging Network Trusted.MD

Fish Tacos for Breakfast

Yes I am eating yet again. David and I always enjoy the food fest the three weeks following a competition. 

One of our favorites is Mijita's at the Ferry Plaza Market in San Francisco. We get there before they open, mainly to find a parking place, and it was pretty tough this weekend, seems a few sailors were in town, it was Fleet Week!

The weather was one of those stunning days that make you want to move to San Francisco, it was actually hot. You can see how warm it appears in the picture above and It was only 9:30 am!

Their fish tacos are great and the mushroom quesadilla is another one of my favorites, so I have both! They make the tortillas there as they cook the rest of the food, and they don't use one of those silly "tortilla machines" that Chevy's does.  

David gets to eat too.

And I know many of you may not approve, but we have a big glass of red wine with our taco's for breakfast too. It really does start the day off right for all the shopping and dining we plan to do.

We wandered over to Prather Ranch Meats and there were 6 guys standing behind the counter, they are all young, healthy good looking meat kinda guys.

One of them shouts over at me and says "Hey- Campbell Farmers Market! You like skirt steak!" Bingo! I am known for what I eat far and wide! Or maybe it's the long blond hair and the muscular arms...not quite sure.

He explained he was selling there when Prather Ranch first set up a year or so ago, and they "relocated" him, up to San Francisco. David was explaining why we haven't been there much lately, I am on this diet see....it went on for a while.

Then I told them it was time to get big! They all laughed and liked that. I needed some good meats for that and they were able to help me with everything I needed. I bought some veal shanks to make Osso Bucco, and beef cheeks to make Beef Bourguignon for a big family get together.

If you are a foodie, you must go to the Ferry Plaza on a Saturday morning. This time of year is amazing, the shops indoors give out wonderful samples, and there are hundreds of sellers in the outdoor market and dozens of restaurants who set up grills and are cooking all day long.

You can get eggs, cheeses, fruits, vegetables, meats, herbs, shellfish, charcuterie, honey, milk, breads, pastries, chocolates, coffee, the list is endless.

There are musicians and performers, the people watching cannot be beat. The best place on earth to eat, drink and be merry!

Training For Size

I look better with more meat on my bones as you can see here. Just a few pounds adds some curves that seem to disappear when I am at competition time.

That's why my goal is to pack on as much lean muscle mass as I possibly can, so that when I do have to drop my body fat extremely low for a competition next year, I will keep those beautiful curves  you see silhouetted by the Bay Bridge on a sunny Saturday afternoon.

So what's the plan? For three weeks I will pretty much eat whatever I want, I have one week left!

Then it's back to the same diet, but I will incorporate some fruit, some other meats such as pork, other beef, lamb and occasional wine or treats. I'll have pasta occasionally!

Meals 3 and 4 will have a slightly smaller amount of starch to make up for added calories at other meals.

My training will be fewer exercises, but as heavy as I can manage. I am sticking with the basics, whole body movements that work everything. Dumbbell curls will not be in my repertoire. I will need to really push to get my body to grow.

Cardio will be intervals at the track, running stadium stairs or plyos on the football field. No more than 3 times a week. That will be in addition to my morning weight training.

Sleep, I will need lot's of sleep. That's when my body produces growth hormone. I like to get it naturally...

I have to be careful, to grow I need to consume more calories than I am expending, that's also how I get fat.  

Oh I love change, I am excited!