Measuring cups

Over the years, Ive spoken to a lot of people about food and quantities of food. Whenever I’ve checked that the would be dieter has a set of cups, everyone , everyone goes “yes”.

Just to confirm, I say ” do you have a set of cups?” they say, “Yes”.

In 9/10 times these people are lying, or are very ignorant, or very stupid.

A set of cups is a specific way of measuring quantities.  Here is a pictureandrew stemler cups

You can buy them online. Here are some cheap plastic ones and here are some more expensive stainless steel ones.

As much as I hate the smart arse phrase ” if you’re not measuring you’re guessing“: in food, its spot on.

At costs ranging from £1.35 to £12 you really do need to get some way of measuring food!

Hippy protein: the Game Changers effect.

The recently release film (documentary) the Game Changers has brought “meat free” protein sources back to the top of the nutritional agenda. It seems you no longer need to be a tree hugging hippy to see if you can get your protein from none meat sources.

For years there has been a grumble of bad PR about red meat and processed meat, although some dispute that meat has any down side.

That said, its  now worth while noting the growth of  this concern about the constant consumption of meat both from a health and environmental cost perspective . So it’s as well to experiment with plant protein and at the  very least, least mix it up a bit.

The fact that  James Cameron, Arnold Schwarzenegger and Jackie Chan all got together to support a film that promotes ” more veggie” is in itself worth noting.

So here is an outline of some useful veggie sources of protein. (BTW a CUP is a specific measure)

Green Peas. One cup is about 8 grams of protein. I love peas.

Quinoa. 8 gm a cup! Includes all nine essential amino acids . Ive never tried it. I must!

Beans.  Two cups of kidney beans, for example, contain about 26 grams. But buying them and soaking them is a bit of bind, so buy them in can form!

Tempeh and Tofu. Ive never liked these. I always though soya was a genetically modified alien that stuck to your face, laid eggs in your tummy that exploded through your abdomen. I could be wrong. Allegedly contains about 15 and 20 grams  of protein per half cup. But, I must try again.

Edamame: Soya as god intended. Boiled edamame contains 8.4 grams of protein per half cup. Must try it. Having written that, Im already anxious.

Leafy greens cabbage and stuff. I love these, but Ive never really thought of them as a protein source. Allegedly two cups of raw spinach contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.

Hemp seeds. If you can resist planting them out under high pressure sodium lights to make drugs,10 grams of protein in 3 tablespoons.

Chia seeds. 4.7 grams in 2  tablespoons. But really ” TWO TABLESPOONS”. Thats a lot to hide

Sesame, sunflower and poppy seeds. Throw these in your earth saving muesli volume, sunflower seed 7.3 grams of protein per quarter cups. Sesame seeds and poppy seeds ( per 1/4 cup) at 5.4 grams each.

Seitan. Never tried it, seen it, or heard about it until now ( 2019 really is my year)!!. But basically, it’s a wheat gluten. So whilst middle class folk are swooning from gluten intolerance,  the hippies are chowing down on it. 75gms of protein in 100 gms.

Chick peas 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.

Small cafes should publish calorie content of their food

According to todays telly, there are moves a foot to make small cafes and  food bars publish  (or display) the  calorie value of the food they serve.

To my surprise , the story wasn’t “about time” it was”poor small traders who will go bankrupt because they  have to workout the calorie value of the food they serve”

The poor dears.

I’d suggest that if you have a decent menu range , think old fashioned greasy spoon cafe, it could take,  maybe 2 hours to knock up this info. The reality is, if you don’t know the calorie value of the food you serve, maybe, you shouldn’t be dishing it up.

There are hundreds of easy to use calorie calculating resources.

We know we have an obesity crisis. We need to start dealing with it.

 

Bread: Lectins, Goo, Mucin, secretory IgA.3,4. and a big dose of spin

I have no idea if bread is evil. I know that I love it, and that my life without it is a misery. I do know the “vegetable lobby” is dead against bread. I thought it was because of the effect on the  Gylceymic Index (oh those happy early fitness instructor days).

As a hypertensive, I’m suspicious of bread because of  its excessive salt content: but there is, increasingly, lower salt bread available, and as I discovered in later life, I could always eat a slice a day, rather than the  loaf recommended by the state registered dietician  ( who knew!)

But apparently, its  Lectins, not Carbs are the real evil. Lets get skilled up and learn what lectins are. have a look at this article

http://www.krispin.com/lectin.html

So lectins are wolves in sheeps clothing, they sneak up on (gut ) cells, pretending to be , well sheep presumably, then they stick a dust buster into the cell wall, meaning it wants to hoover up every bit of sugar going ( so, a wolf, with a vaccum cleaner, disguised as a sheep in your intestines…..) .

So, every loaf of bread does that to every  intestine cell? ( Its, just that that’s a lot of wolves….)

No!

“Glucosamine is specific for wheat lectin and it is this specificity that may protect the gut and cartilage from cell inflammation and destruction in wheat (or gluten) responsive arthritis”

Doesn’t that mean that if you have Glucosamine, you are ok, and can eat bread?

But certainly many people tolerate these foods — why?

The answer lies in the balance of gut flora and a person’s immune system.  When you have adequate “beneficial flora” ( oooh, I sense a TV Advert) , it serves as a protective barrier against substances that travel through the intestines, including lectins.

But importantly, beneficial flora are needed to keep the production going in the intestines of two lectin-protective substances, mucin and secretory IgA.3,4.

Mucin, like lectin, is a “glycoprotein” ( use this word at parties) in the mucus lining of the intestines.  When lectins travel through the intestines, they should have mucin to bind to, rather than intestinal cells.  But if mucin is missing, lectins will bind to intestinal cells instead.  Secretory IgA also binds to lectins, preventing them from causing damage. (Buts JP, et al. Digestive Disease and Sciences. Feb 1990. 35(2): 251-56.)

According to  Cordian et al “the interaction of dietary lectins with enterocytes and lymphocytes facilitates the translocation( this is bad)  of both dietary and gut-derived bacterial antigens to peripheral tissues, which in turn causes persistent peripheral antigenic stimulation. In genetically susceptible individuals, this antigenic stimulation may ultimately result in the expression of overt  rheumatoid arthritis” (British Journal of Nutrition British Journal of Nutrition (2000), 83: 207-217 Cordain et al)

This is a useful source as it  reminds us that there are lots of things in your gut that you don’t want in you, which is why some stuff passes through us, others get “slimed”, and, more importantly,  that’s why you have a gut.

But it can break down in 3 circumstances

(1) disruption of ecological equilibrium which allows intestinal bacterial overgrowth,

(2) deficiencies in host immune defences, and

(3) increased permeability of the intestinal barrier (Berg, 1992).

Failure of intestinal barrier function resulting in the systemic spread of gut-associated bacteria has been termed bacterial translocation( I actually like this word and want to use it more at parties).

This is why, apparently,  its important to take some nice live yogurt every so often, if you are a pisshead/ fast food eater, every few days would be a good idea. Don’t fall foul of marketing. Food companies are still  the deceitful fuckers they always have been, so most probiotic yogurt is just a liquid sweet.  An interesting observation  comes from another blog writer  (http://www.good.is/post/is-yogurt-really-that-good-for-you/)

“The only problem: Some so-called probiotic bacteria don’t contain strains medically recognized as beneficial. As one expert told Tara Pope Parker, “To say a product contains Lactobacillus is like saying you’re bringing George Clooney to a party. It may be the actor, or it may be an 85-year-old guy from Atlanta who just happens to be named George Clooney.”

So just be careful, treat bread with suspicion( there’s still an addictive sugar rush, and you may be one of the unlucky ones), and eat a bit of live yogurt ( the plain boring stuff). Above all,  be conscious of the motivations of  the diet advisor. I know of  diet experts who fess up to being x vegetarians ( presumably fanatically so) and now all they can see is their mums arthritis, and they set out on a misguided mission to “save everyone” even those that don’t  need it. Mind you, if I knew someone had auto-immune issues, I’d suggest they knock out bread as a trial (but they need to have the auto-immune disease).

I was also surprised to learn that, allegedly, if you have dairy issues, its worth trying yogurt as its already partially digested and easily  available to your body.

Still, I think the real warnings are, “everything in moderation”. Notice patterns , because you could be one of those people who cannot take bread. Act on the info.  But also watch the “religious nutters” I’ve read loads of times about lectins. No one ever added the bit about how the body deals with them.

So that’s a bit “spun” isn’t it boys and girls

Any way, My name is Andrew Stemler, I work in London as a personal trainer and can be found in Bethnal Green E2  or the City of London