Document text
http://www.omniture.com --> Sections Home Page Local News AP News Archives Business Classifieds Event Calendar Forums Life Opinion Obituaries Photo Gallery Readers Photo Gallery Sports Tempo Weather Special Coverage 2006 Britt Festivals --> Shop Our Valley AutoFinder HomeFinder JobFinder Search Our Valley Special Sections Homelife Magazine Joy Magazine Readers Choice 2006 Oregon Golf Info Oregon Wine Info Our Valley Other Publications Local Links Ashland News eSouthernOregon Newspapers In Education Personals Moving Here Movie Listings TV Listings Volunteer Customer Service Advertise With Us Media Kit Place Classified Ad Contact Us FAQ's Home Delivery Site Map --> Email Story to a Friend September 20, 2006 A word or two about protein A taco is more about the filling than the garnish or the shell. You order a bean or beef taco, not a lettuce taco. Entrees are built around high-protein foods: eggs, cheese, beans, fish, poultry and meat. Or with a rice or pasta dish, protein is the defining ingredient, as in chicken fried rice. While protein needs vary from person to person, many in the U.S. scrimp on the protein and end up with too many carbohydrates. Therefore, in planning tonight's menu, name the protein first. Next, make sure you have enough quality fresh vegetables and good fats to satisfy you and you won't go overboard with excessive carbohydrates. For example, seeing ample basics (protein, fats, veggies and carbohydrates) in a lunch of anchovy pizza and salad, you'd skillfully "pass" on the multiple other carbohydrate foods that can insinuate themselves into a meal. If, however, this meal doesn't seem like enough protein for your specific needs, then add more meat or cheese to the pizza or your salad. When you're getting enough protein, fats and veggies, you can skip the extra carbs like garlic bread, croutons and soft drinks, as well as those pizza crusts that your partner doesn't like. All foods — from grapes to beef — contain amino acids and they're important because they make up protein molecules. Amino acids enable life (they help build and maintain your antibodies, enzymes, hormones, muscles and collagen and they provide transportation of nutrients, oxygen and waste). Of two dozen amino acids important to human nutrition, nine of these are considered essential because they must be supplied by your diet. Advertisement Animal foods are highest in essential amino acids. As protein sources, beans, seeds and nuts are secondary. Let's examine each of these to determine quality protein. Just as you can readily taste the difference between a slice of homemade and supermarket pie, so you can readily taste the flavor difference between pastured and industrially raised animals. The nutritional value of sustainably raised animals also is superior. Feed-lot beef, factory-confined hogs and caged chickens create a lot of unnecessary suffering — for both the animals and us. The toxic waste problems generated from confined animals wreak havoc in both our external and internal environment. Whenever possible, purchase sustainably raised animal foods. Sustainable agriculture is a way of raising food that is healthy for consumers and animals, does not harm the environment, is humane for all, provides a fair wage to the farmer and supports and enhances rural communities. Quality meat producers state on their labels the percentage of pasture-derived feed. While the gold standard is 100-percent grass raised, that's not easy to find today. But you can find small ranchers and farmers who sustainably raise superior foods at the Rogue Valley Growers & Crafters Market, at some quality food stores and restaurants and also online. The Web site www.eatwellguide.org has a convenient feature that enables you to locate growers within a 20- or 50-mile radius of your zip code. For a comprehensive statewide listing, see " target="_blank">www.eatwild.com. You may directly purchase 100-percent grass-fed beef from providers such as Larry Martin of Central Point (664-3778). Martin sells individual cuts or — more economical — quantities of one-quarter of a beef or more. In the least, get to know your butcher and talk shop with him. Not only can he advise the best buys and preparation techniques, but he will set aside special cuts for you. Your butcher also can ask the producer relevant questions, such as what an animal is fed and whether the company is privately or corporately owned. Or pick up the phone or hop online and ask the producer these telling questions yourself. Case-ready meat from a large cut-rate market is cheap, but you're getting the lowest quality available. Furthermore, case-ready meat is typically altered to extend its shelf life. Pass on purchases of raw, pre-marinated meat which may contain up to 20 percent of a seasoning solution, meaning that 20 percent of your purchase is water and cheap additives. It's prudent to know exactly what is in the meat you purchase. If you are squeamish about cutting raw meat, purchase "stir-fry" or individual pieces or ask your butcher to cut the meat to your specifications. Or cook a large piece and then cut it after cooking. Whenever possible, purchase meat, poultry and fish with the bones intact. With poultry and fish, favor that with the skin intact. Such cuts are more economical and often fresher, as skin is protective. There's also flavor — flesh cooked with its bone tastes better. Lastly, you can use all left-over bones for a strengthening and mineral-dense soup stock. Beef: Yes, grass-fed beef is more expensive. Make it more affordable by purchasing the less expensive cuts and then marinating them to tenderness. I do not recommend veal due to the inhumane conditions under which it is raised. Pork: It's hard to find quality pork unless you purchase it from a family farmer or a very small pork producer whose animals have continual outdoor access and are not confined. Also, inquire about what the hogs are fed. In the very least, avoid or minimize nitrate-containing commercial bacon, sausage or smoked ham products. (If you do purchase a smoked food, purchase only 100-percent-wood-smoked. Most smoked foods, from tofu to turkey breast, are chemically "smoked.") While some cultures value pork, several others have prohibitions against pork consumption. Many health-conscious people avoid pork due to concern about trichinosis contamination. Lamb: Fortunately, lamb is pasture-raised as it doesn't thrive in feed-lot operations. Therefore, lamb is typically "cleaner" than commercial beef, pork, chicken or farmed fish. In the pasture, however, its diet may be supplemented, so ideally its feed is organic. When dining in a conventional restaurant, you might consider vegetarian fare or opt for lamb. Some regional markets offer mutton, which is an excellent stew meat. Poultry: People used to eat whatever flew. More than 28 commonly eaten fowl, from starlings to swans, are listed in a 17th-century Dutch cookbook "The Sensible Cook," translated by Peter G. Rose. For many people, chicken is about the only meat they eat. Do yourself and your health a favor and expand your fowl repertoire. Today, you can also enjoy turkey, game hen, pheasant and duck. Sadly, the quality of today's chicken and turkey — even organic and natural — is poor due in part to the overcrowded conditions it is raised in and how it is processed. Please compare your packaged chicken label with the terms on the accompanying insert. Exotic meats and wild game: The quality of buffalo, elk, venison, boar, goat, rabbit, ostrich, emu or game birds is potentially superior to farmed meat if, that is, the animals are raised sustainably or are truly wild. Typically, they are not. In terms of quality, farmed elk is as problematic as a factory chicken. Ask your provider detailed questions and make informed choices. The energetic property of meat is a separate question. You can directly experience how the overall gestalt of a buffalo differs from that of a rabbit. Have consecutive meals of both and note how you feel afterwards. In addition to enjoying the flavor differences of exotic or underutilized meats, it's also healthier to eat a wide variety of foods as they afford greater genetic diversity. Become aware of your options and stretch yourself. Organ meats: In traditional human diets, and with animals of prey, organ meats were more valued than flesh. Organic tongue, kidneys and heart are healthy and economical choices. Do not, however, use livers of conventionally raised animals as livers store toxins. An older standard cookbook, or Sally Fallon's "Nourishing Traditions" (New Trends Publishing, revised edition 2000) has information and recipes for making tasty specialty meats. Rebecca Wood is an award-wining cookbook author and local cooking teacher. To ask a question, to find a recipe or details about her school, or to post your comment about this article, visit: www.RWood.com Would you like to respond to this story? If so Click Here to visit our forums. Advertisement Copyright © 1997-2006 Mail Tribune, Inc. All rights reserved. Privacy Policy | Terms & Conditions | Website Feedback online casinos news Home Security Systems Windermere Van Vleet Men's Clothing Southern Oregon Loans --> GMAT Prep Fundraisers Send Flowers Texas Electric Choice Entertainment Guide --> Casinos Canada Trunks, Footlocker Online Casino Reviews Online poker at AbsolutePoker.com