Fiber - what it is, what it does and where to get it

I was recently reminded how confused many people are about what it means to be heart healthy. Over the next few months I want to include blog posts about specific ways to build a heart healthy life. I will also attempt to better explain why prepackaged and processed foods should be avoided - regardless of their health claims.  These will be in addition to my learning-to-cook-adventure and the usual (read: awesome) Oliver meals and garden updates. I thought I'd start where Oliver and I started two years ago: with Fiber. 


When we decided to make a conscious effort to eat healthy I did some research on high fiber foods. On it's most basic level dietary fiber is defined as the edible, yet digestion resistant, portions of plant cell walls. Dietary fiber is then subdivided into soluble and non-soluble. After two years of thinking about their distinctions I've decided that as long as the fiber is coming from a piece of whole (non-processed*) food then I don't bother making a big effort to consume one type over the other. But if you're someone with specific reasons for eating fiber (easing constipation versus lowering cholesterol) then understanding the distinction between the two types is helpful.

• Soluble fiber is "soluble" in water.  When mixed with water it forms a gel-like substance and swells.  Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol.  
• Insoluble fiber does not absorb or dissolve in water.  It passes through our digestive system in close to its original form.  Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation. (From www.myfooddiary.com)

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day**. There is goods news; a lot of really delicious, real foods are also very high in fiber. People just need to decide to eat them instead of whatever "fake foods" they are chosing to eat instead. The following is a list*** of the best high fiber foods. I'm sure anyone can find at least 5 foods on it they like enough to eat everyday. Some of my favorites include avocado, kale, spinach, sweet potato, almonds, collards, lentils and black beans.

*Non-processed foods includes breakfast cereals. It annoys me that blatantly sugar based cereals are allowed to call themselves good sources of fiber. 

**Carolyn Brown, R.D., a nutritionist at Foodtrainers, in New York City.

***Source

Happy New Year Jack LaLanne

In 2011 the world lost Jack LaLanne, the "Godfather" of health and fitness. He was 96 years old. In last week's NY Times Magazine his wife explained that "Jack wanted to show people ... just because you’re getting old, you just don’t quit exercising." Though today's young people may only know him for his juicer he is credited with starting the nation's first health club and designing many common exercise machines (leg extension machines and cable-pulley weights to name a few). Jack also promoted the controversial idea that women, the elderly and the disabled should exercise to retain health.


The following Jack quotes are from his website. I thought it was a sweet end of the year tribute to his life as well as great motivation for 2012 resolutions: Jack LaLanne fervently believed every human being can attain maximum body health and fitness if they will practice moderation, eat the most natural foods, and exercise on a regular basis. Over the years on national television, radio talk shows and in feature stories written about Jack, certain ideas stated by Jack have become little gems known as “LaLanneisms”. 

• Anything in life is possible and you can make it happen.
• Your waistline is your lifeline.
• Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.
• Don’t exceed the feed limit.
• The food you eat today is walking and talking tomorrow.
• Ten seconds on the lips and a lifetime on the hips.
• Better to wear out than rust out
• People don’t die of old age, they die of inactivity.
• First we inspire them, then we perspire them.
• You eat everyday, you sleep everyday, and your body was made to exercise everyday.
• Work at living and you don’t have to die tomorrow.
• I can’t die, it would ruin my image.
• If man makes it, don’t eat it.
• Your health account is like your bank account: The more you put in, the more you can take out.
• If one apple is good, you wouldn’t eat 100.
• It’s not what you do some of the time that counts, it’s what you do all of the time that counts.
• Eat right and you can’t go wrong.

_________________________________

After our work out this morning Oliver and I made some juice. Carrots, oranges, celery, an apple and some fresh ginger. It was delicious. Oliver added back in a spoonful of pulp.  "Jack, this one's for you. Thanks for everything." - Cullen

Shredded Chicken Mole

Here it is, my end of year admission of truth: I don't cook. Ever. Every photo of food you've seen on this blog is food made by Oliver. Some of you already know this. Others have been told but don't seem to fully believe it. 


I've mentioned in past blog posts that until I met Oliver I was surviving on frozen Lean Cuisines and Honey Bunches of Oats cereal. (Fortunately every boyfriend I've had as an adult has liked to cook so thanks to them there were plenty of real food meals sprinkled in throughout my 20s.) As a kid my family sat down to enjoy dinner together five nights a week but somehow the cooking bug just never bit me. I don't even like to bake. I share this information to emphasize what a big a deal my new year's resolution is (to me). So here it goes: In 2012 I will learn to cook! I will no longer fear the kitchen, it's fire or it's knives!

Tonight Oliver tricked me into starting my resolution two nights early. While at YDFM today we picked up four large, bone in, chicken breasts to use in a chicken mole. Once home he left to help a friend with some home improvement work. On his way out I was handed handwritten instruction sheet of how to cook the chicken. YIKES! I was truly truly nervous. What if I ruined our new stainless steel pans? What if the chicken was undercooked or overcooked and rubbery? What if I caught a dish towel on fire? Thankfully, Oliver made his instructions super easy (bordering on idiot proof) and I succeeded in cooking dinner for myself! Hello dawn of a new era. What follows is a transcription of his chicken scratch recipe:
1. Heat saucier over med/high heat for 5 minutes - until drops of water from your hand roll and bead on the pan. 
2. Add enough olive oil to cover the bottom of the pan.
3. Add 2 chicken breasts and leave untouched until browned and released from he pan. Then flip, repeat and remove to plate. Do the same for the next 2 breasts.
4. In the pan, with the remaining brown bits, add a small amount of chicken broth. Scrape with wooden spoon. 
5. Add mole sauce from jar and a bit more broth.
6. Whisk until mostly combined.
7. Add more broth and whisk.
8. Add back chicken, cover and cook for 5 to 10 minutes.
9. Remove chicken and shred with fork.
10. If shredded meat is pink then add back to saucier and cook a little longer (mine was). 

I wrapped my chicken mole in a flour tortilla and drizzled it with a small amount of sour cream. If Oliver was here we'd have a side dish or green or bean or something. But that felt too ambitious for my first meal. Perhaps tomorrow I'll make a cabbage and jalapeno slaw...

Oliver, Topher and myself hope you will continue to check in with us as we bring our heart healthy lifestyle into the new year. We have big plans for 2012 and we look forward to sharing them all with you. I'm curious, what heart healthy plans do you guys have for the new year?


CHEERS! And happy new year too! - Cullen

Christmas in Louisiana

We spent our Christmas in Louisiana visiting both sides of Oliver's family. Before we left Atlanta I pledged to eat healthy and get the most exercise I could. My success was mixed. While I did eat a lot of local foods it was fairly hard to find anything I considered "good for you". (Every salad I encountered was iceberg based). Fortunately I was able to do a lot of walking (mostly around Baton Rouge and NOLA). 


Perhaps the biggest offender I enjoyed eating was a fried oyster Po Boy from a NOLA bodega found years ago by Oliver and recently endorsed by Anthony Bourdain. I asked about having the oysters grilled (in the shell) instead of fried - and while the grill cook seemed happy to accommodate - I decided a slimy sandwich might be gross.  One giant, mayo slathered, deep fried sandwich a year is okay. Everything in moderation! So, no regrets. 

And now, it's time for the gym!

Draft beer at home! A Christmas miracle

For Christmas last year Oliver asked for the supplies to turn his mini-fridge into a draft tower. He was making enough home brew to warrant turning our dinner room slash office into a part time bar so I agreed. A year later I'm happy to say it's been a very fun addition to our home! There have been only two mishaps: a memorable beer explosion and a disconnected line that leaked a couple of gallons of beer across the floor. Fortunately we were home for both and we able to save the beer and the floor!

Currently on tap are Micah's* Bourbon Vanilla Porter and the end of a keg of German Altbeir. On deck is a Chocolate Oatmeal Stout. 

The collection of growlers is growing too. (A growler is pretty much a "to go" thermos for toting around your draft beer). These three are our favorites. 

The fancy handle is from the brewpub Albany Pump Station in New York.   We stumbled upon it during a road trip last November and couldn't resist the outrageous design. To the right is Wind River Brewing, a brewpub in Pinedale, Wyoming. (Oliver's Dad was a part owner and operator.) That particular growler was with us in Nebraska while we watched Perseid meteor shower from an airmattress in the bed of our truck. And finally, the Porter Beer Bar's 3rd anniversary growler. The Porter is one of Atlanta's two internationally recognized beer bars; it's also one our personal favorites.

*Micah is Oliver's sister. She visited from Massachusetts over Thanksgiving. 

Christmas Traditions

I truly cherish our Christmas ornaments. They've been collected and created our entire lives. Melding our collections together has been a joy. Shown here are a few of my favorites. Top row: Topher in his basket with a beer, "Tweet Tweet" (to commemorate the day we met and how Twitter played a roll), my cousin SweetAmbs cookie. 2nd row: Oliver's cross stitch Santa mouse from 1991, my maternal Grandmother's embroidered cat, Braves World Series championship. 3rd row: Christy's parents in the 70s, Christy's homemade ornament from 2000, Evereman - an Atlanta street art icon (found in Grant Park as part of Free Art Fridays).  - Cullen

Leftover pulled pork salad

Tonight's dinner was put together from the left over roast pork from last night's stuffed peppers. Oliver mixed the chiptole sauce into a SPICEY dressing. Yum!

What's for dinner? Stuffed, roasted polano peppers

One bone-in, shoulder roast from YDFM plus ten hours in the slow cooker. Then combine with two poblano peppers, roasted in the oven. Fill said peppers with aforementioned shoulder roast, a bit of rice and little shredded cheese. Top with a homemade chipotle sauce, pair with this week's big pot of (lunch) beans and wall-la! A real food, real healthy, REAL delicious dinner. With leftover meat to boot!