Eating "Local"

Shopping at farmers’ markets and eating locally grown food is one of the best ways to find high quality ingredients, be environmentally friendly, and help support your community’s economy.

But to get the biggest benefit out of your local market, it helps to know what to look for and what questions to ask the farmers. 

When your produce is hand harvested from a farm near you, it is more nutrient dense and those nutrients are passed along to your body with a freshness that isn't provided when you have to wait for it to travel across the country or from another country for that matter.

A Few Key Tips/Questions to Ask When Shopping in Your 'Backyard'

- Does the farm use pesticides? What is the process for producing the food?
- If you are looking for meat: Is the beef from a grass-fed environment? Grass-fed beef provides healthier fats.

- Are your chickens free-range or raised in a pasture? 

- If you are looking for a particular item: What is the growing season if I wanted to consume the freshest _________ ?

These are just a few suggestions and ideas that hopefully provide a brief education on local farming.  Brainstorm ways that you can eat healthier, stay healthier, and feel better, by using local farms.  A lot of cities have various co-op groups that provide a list of produce and meats 

that are in season, where you can choose what you want and it is hand delivered to your door step. 

Knowing that your food consumption is better than it was before with a few minor, yet major changes in how you eat what you are already eating, can get you faster progress towards your goals!!

Happy Monday!

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

Importance of Protein in the Diet: Eating in Foods?..or Supplementing?

When many of us think protein, we may think of a slab of fatty steak. However, there are many lean and vegetarian sources of protein that will help you become healthy and strong. Learn more about the importance of protein and how you can make sure you’re getting enough throughout the day.

Protein is essential to several bodily functions. In fact, it accounts for 20% of our body weight and helps us synthesize enzymes, hormones, and important cellular structures. It also helps us with fluid balance and with building antibodies against infection. Without proper protein we wouldn’t survive. Even vegetarians need a proper source of protein.

Not only do we need protein to survive, it also helps us feel full after a meal. People who don’t eat enough protein may actually eat more food and still have an appetite afterwards. 

What Exactly Is Protein?

Proteins are complex molecules that are comprised of a combination of different amino acids, which are important building blocks that your body uses to build important structures, like healthy cells, enzymes, antibodies, and muscle. It’s also an important source of energy for the body. One gram of protein provides 4 calories of energy.

How Much Protein Do I Need?

The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0.8 grams per kilogram of body weight per day (or .37 grams per pound). That means for a woman who is 130 pounds should get 48 grams of protein, which is in 7 ounces of salmon oe 7 eggs. However, that’s the bare minimum requirement. Depending on your daily activities you still may not be getting enough.

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Let Talk Shop...Grocery Shopping That Is!

I am meeting a few friends at Harris Teeter in the Ballantyne/Charlotte area this Saturday, March 2nd at 11am to explain reading food labels and making better meal choices; if you would like to join me, send me an email to reserve your spot!

Now: for Today's BLOG:

I purchase everything in bulk from Costco; they have better deals than Sam's and a better return policy :)..but,  no matter if you are shopping wholesale, or at a local grocery store, the trick is to stick to the parameters of the store! Meaning, don't get distracted by the things you know are bad for you, or that may cause you to stray from the nutritional plan of action that I have created for you! 

Start at the vegetables/fruits section choosing 70% of your vegetables in green. Make choices such as asparagus, brussels, brocolli, string beans, zuchini and cucumbers. For the remainder of the 30% just be sure that it's a good blend of all the other colors to so that an overall balance of your vitamins and minerals are being received.

I do not personally spend any time in the bread/tortilla section; here is why: It is high-glycemic, it has yeast (Yast prevents fat-burning*), and the Carbs ad up very, very quickly!  Just one tortilla shell can be as high as 45 grams of carbohydrates. Also, high in Sodium as well...

I choose to use crisp romaine lettuce as a replacement for bun options (Like a lettuce wrap). However, I don't be afraid to grab a wheat dough ball for a homemade pizza that you may choose to make on Sundays for lunch; you are allowed a "Treat Meal"! ;)

Dairy and Meat:
The body has a hard time digesting dairy.  Even if you are not lactose-intolerant, Limit your dairy.  Always stick to white cheeses or cheeses made with part/skim milk/low-fat.  Remember, dairy makes the skin 'thick' and is not a natural digestible source to the body, so choose wisely.  Almond milk or Soy milk are notable replacements.
Limit red meat to 1 or 2 times weekly; and choose 93%-95% lean beef. Choose items that are lean such as chicken, chicken sausage, turkey tenderloins,  turkey bacon, etc. Your tongue may taste a difference, but just like you have to train the body you have to train your taste buds to choose items that are healthy again. 

After a few weeks, you will notice your body will begin to crave these better choice items! 

In the frozen section, choose your seafood or breakfast additions that you would like to buy in bulk. For dairy, choose greek yogurt for the added protein. Eggs are also a great protein source for breakfast or even a grab and go as a hard boiled egg. (I boil all of mine on a Sunday evening and separate them out for the week into individual portion containers).

These are the best and most sound choices to ensure that when at home, your meals will always be full of healthy benefits and plenty of nutritional sources to help you reach your goals! 
Have a Healthy, Fun, and Great Weekend!!

-Zeke Samples

Angela Kirkland's Protein Packed Peanut Butter Cookies!

Peanut Butter Protein Cookies.. YUM !!
Recipe VIA my friend Jennifer Chamberlin for Angela's Protein Cookies. These are delicious. 

• Super easy to make, inexpensive ingredients, SO tasty.  They come out slightly dry but not dry like shortbread cookies; you could slightly alter cooking time to change this result.  - I added a scoop of protein powder to mine to increase the protein even more.  Healthy Omega Fats in the Natural Peanut Butter, and the egg yolks contain L-lecithin (known for cardiovascular health and aids in healing arthritis), so ENJOY !!

This is Angela Kirkland's Recipe:
1 cup brown rice flour
1 cup whole wheat flour
1/4 cup vanilla whey
* 1/2 teaspoon salt
* 1 teaspoon baking powder
* 1 cup grape seed oil
* 1 cup natural peanut butter (smooth or crunchy, i use crunchy)
* 1 1/2 cup Splenda
* 1 teaspoon vanilla
* 3 eggs 

Mix all together, roll into balls, press down gently with fork and bake on an un-greased cookie sheet at 300 degrees until the tops have set.  Let cool on tray to prevent crumbling.

Buy Angela's eBook here! =)
http://www.lulu.com/shop/angela-kirkland/sugar-shacks-wholesome-and-tasty-treats/ebook/product-17560770.html 

Here is her page: http://www.facebook.com/#!/scupltedcuisine

- Zeke Samples

Recipe: Evan Williams French Toast: Happy Holidays !!

Holiday French Toast

Kentucky Bourbon Style

Try a new recipe this season to spice up the Christmas morning fun.

It just may become a New Tradition.

Start: with 1/4 Cup Evan Williams Egg Nog in Bowl

Add: 1 Whole Egg 

I prefer Organic Eggs because of the taste being better, as well as being hormone-free and enriched in vitamins). Egg-Lands Best contains Vitamin D, E, B2, B5, and B12.

Add: 1 Dash Nutmeg and 1 Dash Cinnamon

Mix: the Egg Nog, Cinnamon, Nutmeg, and the Egg together to create a blended mixture for the bread to soak up.

Dip: Using 1 piece of bread (I use Udi's Gluten-Free Whole Grain Bread), place the piece in the mixture for 30 seconds; flip the bread; allow the second side to soak for another 30 seconds.  This will allow the bread to be full of flavor.

yeilds: This mixture is enough for 2 pieces of bread.  If more is desired, you will need to double the amounts by 2 in the recipe above to obtain the same consistency.

Cook: Lightly spray a skillet with Non-Stick Cooking Spray and cook on Medium Heat until firm enough to flip, about lightly golden yellow in color to lightly brown in color (cooking as desired to taste).

Cook both sides of french toast with this color consistency. 

Serve: Sprinkle with blueberries, or fresh fruit as desired.  Serve with scrambled eggs (as seen in photo) for a high protein breakfast with healthy, Gluten-free carbohydrates, while adding a Festive Holiday Flair! 

Printable recipe card below.

-Zeke Samples

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                                                                       More breakfast

Zeke’s Egg White Muffin Recipe

Pre-heat oven to 350.

Ingredients
        -egg whites

Chop and include any or all of the following:

-bell pepper

-onions

-baby spinach leaves

-tomato

-jalapenos

1. Spray muffin tin with cooking spray.

2. Layer veggies as desired.

3. Pour egg whites to fill area just-shy of the surface.

4. Bake 15 minutes

5. When just turning brown at edges, sprinkle mozzarella (cheddar, etc) on top. You will notice it sink slightly into mixture. Continue to bake another 5-10min.

6. Egg 'muffin' will rise slightly. Remove from oven. Scoop out with spoon. Garnish with salsa & black pepper as desired.

Printable recipe card:

-  Zeke -