How to Make Sauce Cling to Your Pasta

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Cooking pasta with the  emulsion method.
Cooking pasta with the emulsion method

Who doesn’t like pasta? Spaghetti Carbonara, ravioli, elbow, penne, and so much more. It’s comfort food, just like tater tots and cheeseburgers. But have you ever wondered why the sauce clings so well to restaurant pasta but when you make it at home it slides right off and puddles on you plate? The secret is the concept of emulsion. The good news is that you can easily make it happen in your own kitchen!

What is this emulsion anyway? In a nutshell, it’s when two or more liquids that normally won’t mix are forced to come together. For example, mayonnaise is an oil in water emulsion that is stabilized by the lecithin in egg yolk. That’s why you don’t have to stir it up. Peanut butter is another good example (except for the kind that you do need to stir). Now let’s learn how to apply emulsion to home-cooked pasta.

Easy Steps to Making Sauce-Clinging Pasta

  • Bring heavily salted water to a boil in an appropriately-sized pot. I like using “pink” or “Himalayan” salt. Regular table salt has all the minerals stripped out of it.
  • Add the pasta.
  • Do not cook it to the al dente stage; leave it a bit under cooked because it will finish in the sauce.
  • When you go to drain the pasta, reserve a cup of the water. Set the pasta aside.
  • Add your sauce to the now-empty pot. For every 3 ounces of dry pasta that you cooked, use 1/2 cup of sauce.
  • Heat the sauce to a simmer.
  • Add in any extra vegetables that you enjoy.
  • Toss in 1/2 tablespoon of butter (I like Kerrygold Irish butter but it’s your call). Stir in in until it melts. Repeat until you can run a spoon through it and see all the way to the bottom of the pot without the sauce quickly seeping back to fill the gap.
  • Add the drained pasta directly to the pot. Mix vigorously. This will further emulsify and thicken your sauce by grabbing bits of starch from the pasta; mixing your pasta and sauce directly in your pot instead of pouring sauce over a the pasta is the key finishing step to achieve that restaurant quality. Different kinds of pasta interact with different sauces differently. Some soak up more liquid than others. If your sauce is too thick, this is where you can mix some of your reserved pasta water back in, just a wee bit at a time.
  • Serve and enjoy!

I like to serve it with a side of Tuscan kale salad. Go ahead and experiment with making sauce cling to your pasta. Different kinds of pasta, different kinds of sauce; it’s an adventure.


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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Enjoying Cold Brew Coffee Makers

Soulhand Cold Brew Coffee Maker
Soulhand Cold Brew Coffee Maker
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“Cold brew coffee” is a trendy item nowadays but the term itself is different from what it was back in the day. My mother used to drink it, but back then it was percolator-brewed coffee that had gone cool and then had ice added.

It’s something quite different today. It’s trendy and gourmet, in other words, pricey. Since it has been going mainstream in local grocery stores in the refrigerated section, and was so expensive, I had to try it. I mean, I’m a coffee fiend, right? Just see my post on making the perfect cup of coffee.

How Cold Brew Coffee Differs from Hot Brew

The first observable difference is that cold brew takes so much longer to make. It’s slow but if you are going to enjoy it on the drive to work, or sitting around in the home office, just start it before you go to bed the night before.

The next thing to note is that it can be strong and caffeine-heavy without the bitterness of a hot brew. This is because the grounds haven’t been hot-water “burned” which results in a cuppa where you can really get the true taste of the beans. It’s slow but the drip is just about one per second so the ice water really does have time to extract all the goodness.

How Much Does Cold Brew Coffee Cost?

The short answer is: whatever you want it to. What I mean to say is that if you have a quality burr-grinder and use whole beans anyway, your day-to-day expense is going to be the same. You should always grind whole beans as you need them because the essential oils that yield the flavor begin to degrade as soon as the grinding is done. This is why commercial ground coffee is vacuum-sealed. But, how long ago? How long has it sat on the grocery store shelf?

As far as the cold brew coffee maker is concerned, the cost is all over the place. The functional parts are negligent price-wise but it goes up from there. I suppose some people like to showcase their brewer as a work of kitchen art (and I can appreciate that as a woodworker) but I just want a good cup of Joe. So as a reference, the one I use (pictured above) is thirty-some-odd dollars, but the fancy tall wooden-frame ones with artistic looking flasks get into the hundreds of dollars.

What Coffee Blend to Use?

That’s up to individual taste and I would suggest experimenting. For myself, I use dark or espresso beans and set the coffee grinder to fine. I have experimented with pre-flavored beans. I have also added ground cinnamon and/or chocolate extract. I commonly add some fresh mint from my herb garden which is the perennial part of my raised bed garden.

Keep in mind that additives don’t always have to be just for flavor. Many also offer health benefits. The cinnamon and mint are good examples but I am planning to try some fresh-grated ginger in the near future.

The bottom line is that if you enjoy your coffee, a cold brew coffee maker could be just the thing during the hot summer months. For my experience, buying it off the shelf at the grocers is just wrong, financially. And doing it myself I can customize it as I like.


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About the author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Tater Tots Cheeseburger Casserole Recipe

Tater Tots Cheeseburger Casserole
Tater Tots Cheeseburger Casserole
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There’s something to be said for All-American comfort food. What could be more representative of that culinary niche than the humble cheeseburger? Well, this recipe for Tater Tot Cheeseburger Casserole fits the bill nicely, especially on those summer days when it is raining to much to go out on the backyard deck and fire up the grill. One thing it is not is low-carb.

You’ll notice that this recipe doesn’t really go into all the possible condiments and spices that you may prefer. That is because we believe that burgers should be individually tailored; make this meal your own by throwing in what you are craving. There are things you can add after the fact as well. For example, I’m fond of shaking on some homemade habanero hot sauce.

Ingredients

  • 2 lb. lean (at least 80%) ground beef
  • 1 3/4 cups chopped onion (1 1/2 medium)
  • salt to taste
  • pepper to taste
  • 3 cups shredded Cheddar cheese (12 oz)
  • 1 cup Original Bisquick™ mix
  • 1 1/2 cups milk
  • 3 eggs, beaten
  • 1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes

Meal Preparation Steps

  • Pre-heat your oven to 400°F. Spray 13×9-inch (3-quart) glass baking dish with your favorite cooking spray.
  • Use a 12-inch nonstick skillet to cook beef and onion over medium-high heat for 8 to 10 minutes. Stir the mixture frequently until beef is brown. Drain. Stir in salt and pepper and spread the mixture in the dish. Sprinkle mixture evenly with 2 cups of the cheese.
  • In a medium mixing bowl, stir Bisquick™ mix, milk, and eggs using a whisk until well-blended. Pour over the cheese layer in the baking dish. Arrange the frozen Tater Tot potatoes on top of casserole.
  • Put dish in oven and bake 40 to 45 minutes or until the potatoes begin to brown. Sprinkle the remaining 1 cup of cheese evenly on top of the casserole. Bake 3 to 5 minutes or until the cheese is melted. Finally, remove the pan from the oven and let it rest 10 minutes before serving.

Recipe Modifications

As I mentioned above, this is a bare-bones recipe yearning for your modifications. Although this is great for kids that are finicky diners, adults are more likely to tweak the basic. Here are some of the possibilities.

  • A layer of tomato slices between the cheese layer and the Bisquick™ mixture.
  • Jalapeno or Serrano peppers anywhere.
  • Powdered ranch dressing mixed into the hamburger meat.
  • Bacon (of course!).
  • And the list goes on…

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


How to Lower High Blood Pressure Naturally

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Omron Evolv blood pressure monitor
Omron Evolv blood pressure monitor

They call high blood pressure, or hypertension if you will, the silent killer. That’s because there are no outward symptoms. If you have it you’ll only know if your doctor slaps the arm cuff on and tests it. Your dentist might do it as well.

If you are diagnosed with high blood pressure, the first thing your doctor will do is tell you not to smoke, exercise more, and possibly lose weight. And then comes the inevitable medication. The problem with BP meds is that they all have side effects.

For example, I take Lisenopril and one of the side effects is that it makes me lethargic. I could tell you a thing or two about blood pressure meds and running. It also gives me a persistent cough. Luckily, there are some non-med things you can do to bring down your BP naturally.

Lower Blood Pressure by Slowing Your Breathing

Sounds like magic, doesn’t it? Well it’s not. The Resperate device has been proven to lower blood pressure. The idea is that using ear buds , a chest sensor strap, and the small device, it guides the user to breathe ever more slowly using guiding tones. The sensor monitors breathing and slows the tones accordingly. This has the effect of relaxing the blood vessels, thereby lowering blood pressure. Using the device over time has a cumulative effect. It is the only FDA-cleared device on the market to do this.

Foods to Lower High Blood Pressure

  • Watermelon. The important component here is citrulline . Once consumed, it’s converted to  L-arginine which is the precursor to nitric oxide. In the body nitric-oxide relaxes the blood vessels which causes the blood pressure to decrease.
  • Ginger- Cinnamon – Cardamom Tea. Ginger and cinnamon are both warming spices that improve circulation. Cardamom is an herb used to treat many conditions. In addition to high blood pressure, it is also effective with liver and gallbladder issues, bronchitis, urinary issues, and more.
  • Onions. The key ingredient is a powerful antioxidant known as quercetin. Quercetin helps lower blood pressure. It also helps to treat chest pain, and angina. It effectively lowers the risk of stroke and heart attack. The best way to get as much of this enzyme as possible is eating your onions raw or lightly cooked.
  • Hibiscus Tea. And you thought it was just a pretty flower! Tufts University conducted a study during which participants sipped three cups of a hibiscus tea daily. They lowered systolic blood pressure by 7 points in a 6 week period on average. These results are on par with many prescription medications.
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  • Pomegranate Juice. This fruit contains natural ACE inhibitors. These prevent those enzymes from damaging your circulatory system. The juice of the pomegranate performs like the medications doctors prescribe for high blood pressure.
  • Dark Chocolate. Good news for me and perhaps for you too! A Harvard study found that consuming just one small square of dark chocolate daily can assist in lowering blood pressure. The higher the cacao percentage the better. Look for over 70%. This study concurs with the growing body of research into the heart-healthy benefits of flavonoids. These compounds present in unsweetened chocolate cause dilation of the blood vessels.
  • Flaxseed. In 2013 a study was published in Hypertension that reported that flaxseed consumption lowers blood pressure in hypertensive patients. Over 100 patients that had been diagnosed with peripheral artery disease were in the study. This condition is associated with hypertension. The patients were assigned to either the flaxseed group or the placebo group. The former ate 30 grams of flaxseed every day for 6 months. There are many ways to add flaxseed to your diet. I even add it (milled of course) to my homemade hot sauce. Omelets? Oatmeal? Salad dressing? Yes, yes, yes.
  • Beetroot Juice. Although some of pressure-lowering effects are due to the minerals it contains, like potassium and magnesium, the real powerhouse here is the high concentration of nitrates. Consuming beetroot juice results in these nitrates being rapidly converted into nitrites by bacteria that live on the surface of the tongue, and in saliva. Next the nitrites are absorbed into the circulation system. Here they make a gas called nitric oxide (NO). This is a cell-signaling molecule which has a powerful relaxing effect on the small muscle fibers in your blood vessels. Consequently, the blood vessels dilate and your blood pressure falls.
  • Nuts. Who doesn’t like nuts? Pistachio nuts seem to have the strongest effect when it comes to reducing high blood pressure. According to the American Journal of Clinical Nutrition, 21 clinical trials, all carried out between 1958 and 2013 bore out this conclusion.

This list will get you started on a delicious way to control your high blood pressure. If you have been diagnosed with it (or just are interested in tracking your health, like you do your weight), it’s a good idea to monitor it on a regular basis. Personally, I use the Omron Evolv Blood Pressure Monitor

It is very accurate and eliminates all the hoses and units. It’s just the cuff that has its own readout. It communicates to your phone by a Bluetooth app if you want to keep a running record of your results.

I hope you enjoyed this article on lowering high blood pressure naturally and found it helpful. If so, please share the link with friends and social media. And if you have some related ideas please share them with our readers in the comment section below. Thanks for visiting!


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About the author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Companion Planting Guide for Your Veggie Garden

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Swiss Chard Garden
Swiss Chard Garden

Many people put in their vegetable gardens every year and do their best to do the proper fertilization, watering, and weeding. Yet, no bounty for the table. It might be that the neighboring plants are the wrong types.

Some vegetable plants will benefit their neighbors; others will hinder their growth and yield. The answer is to plant correctly paired species. Sometimes even certain flowers will provide great benefits. This applies to both traditional and raised bed gardens.

First, Plan Your Garden

To take advantage of companion agriculture in order to get more bang for your buck, you first need to choose which vegetables and then mate them up with something else you want to bring to the table.

Personally, I choose the things that I love to eat but are either hard to find or expensive. For example, so far this year I’ve put in tomatoes, basil, strawberries, Brussels sprouts, rosemary, and chocolate mint (goes great in my espresso grounds).

As a side note, it never hurts to have fruit trees. When they are blossoming, that means more bees which will also pollinate your vegetables. My “mini-orchard” contains two fig trees, a plum tree, a Republic of Texas orange, a mandarin orange, a Sam Houston peach, a mulberry tree, and an improved Meyer lemon. All organic.

Recommended Companion Plants

There are a lot of popular plants that have plant friends. Let’s look at some of the most popular.

Asparagus. Good with basil, tomatoes, and parsley. Asparagus in the home garden is a good investment, it is low-maintenance, less expensive than at the store, and a bed will produce for years.

Basil. Good for most garden crops except rue. It improves the growth and flavor of many vegetables, especially tomatoes and lettuce.

Beets. Plant with broccoli, Brussels sprouts, cabbage bush beans, onions, cauliflower, chard, and kohlrabi.

Bush Beans. They like cauliflower, cucumbers, corn, beets, potatoes, carrots, cabbage, strawberries, catnip, marigolds, and savory. Why catnip if you don’t own a cat? It repels flea beetles.

Brussels Sprouts and Broccoli. Good friends of thyme, mint, chamomile, dill, hyssop, beets, buckwheat, onions, rosemary, sage, wormwood, marigolds, nasturtiums, calendula, carrots. But not strawberries.

Cantaloupe. Likes sunflowers and corn, but not potatoes.

Carrots. Plant near cabbage, chives, early potatoes, leeks, salsify, wormwood, peas, radishes, rosemary, lettuce, onions, and sage.

Corn. Compatible with early potatoes, melons, beans, cucumbers, soybeans, squash, peas, and pumpkins .

Cucumbers. Plant near cabbage, corn, radishes, sunflowers, early potatoes, and beans. Not compatible with late potatoes.

Eggplant. Pair up with beans and marigold. Avoid potatoes as companions.

Onions. They like the companionship of beets, carrots, strawberries, tomatoes, summer savory, and cabbage. Avoid beans and English peas.

Parsley. Great with asparagus and tomatoes.

Soybeans. The ideal plant. They work with and help anything.

Squash. Good with corn, radishes, marigolds, and nasturtium. Not friendly with Irish potatoes.

Tomatoes. Works well with onions, marigold, asparagus, cucumbers, basil, carrots, and parsley.

Use marigold flowers for pest control
Use marigold flowers for pest control and beneficial companionship

More gardening tips

There are many other things to tip a generous harvest in your favor. This spring I took up rainwater harvesting for garden and tree watering. There are two main reasons that this is a good idea in my humble opinion. First, rainwater is free. Secondly, plants prefer the Ph in rainwater as compared to tap water.

Another good tip is to apply beneficial nematodes to your lawn and garden during the spring. On your lawn they will eliminate fleas without using pesticides. In your garden they will organically control sod webworms, cutworms, maggots, various types of ants, and many more. Pesticides are a bad idea; they kill beneficial ladybugs. They will also kill the earthworms that keep your garden soil aerated. Also, pesticides are taken up by the plant roots and kill the microscopic microbes that keep the roots healthy. Eventually, those toxins will make their way to your dining room table.

Did this post on companion planting for your garden help you? If so, feel free to share the link with your friends and your social media contacts.


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About the author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


How to Build a Raised Garden Bed

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Raised Garden Bed
Raised Garden Bed

A raised garden bed (or raised bed garden if you prefer) is a great way to grow your own organic produce. It’s a simple weekend DIY project. The picture above shows the one I just built. It still needs a bit of tightening up but the basics are there.

Types of Raised Bed Gardens

The one I built was made using cinder blocks. The benefits are low cost of materials and the ability to expand easily. Kits are also available but they cost a bit more and not all are expandable. They can also be built using wood (cedar is a good choice) and stakes.

Height is also a consideration. The cinder block height works well for me but people with back problems do better with elevated garden kits. It’s all a matter of convenience and personal preference.

Preparing the Garden

A garden laid directly on the ground, like mine, will benefit from a layer of newspaper laid on the grass surface. This will inhibit grass and weeds from making their way up through the dirt.

On top of this goes your dirt with compost added in. It’s easy to mix using a hoe. What type of dirt? I have heard some gardeners swear by rose soil but in my experience regular garden soil works fine. If you already know what you are going to plant this is a good time to test the soil pH and adjust it using the appropriate soil amendments.

Planting Time!

You’ve got two choices–start your plants from seed or buy bedding plants. Seeds are less expensive but using plants will mean you can harvest sooner. I prefer plants. Just plant them at the recommended depth and water them in well.

Next add a couple of inches of mulch to the surface. There many varieties available. I prefer hardwood mulch because of the way it decomposes over time and feeds the soil. Whatever you do, do not use dyed mulch. That dye is chemical and you certainly don’t want roots to be taking it up!

Now toss out some organic fertilizer and some agricultural dried molasses. The molasses stimulates all the beneficial microbes and earthworms, both of which are important for the health of your soil. Microbes share a symbiotic relationship with plants. Worms will keep your soil aerated which helps in water distribution and root growth. Another consideration is spraying out some beneficial nematodes to control fleas and many other pests.

I hope you found this article on building a raised garden bed helpful. If so, please pass it along to your friends. Comments or ideas? Add them in the comment section below. Thanks for visiting and happy gardening!

About the Author:

Kelly R. Smith
Kelly R. Smith

Kelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelors Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients.


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Habanero Hot Sauce Recipe

Habanero Pepper Plant
Habanero Pepper Plant
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This article was updated on 03/04/19.

I don’t make any bones about it; I like hot sauce and spicy food. I’m not sure if this is something masochistic or not–I try not to overthink it. We have a lot of hot sauce choices here in South Texas; we are not limited to the ubiquitous “Tabasco” brand. But I wanted something different. So here is what I came up with and I think you’ll like it too.

I have to tell you in advance that I am, as much as possible, a stickler for homegrown and organic ingredients (the photo above is one of the habanero pepper bushes I have been cultivating for the past year).

To be honest, I’m not sure about the name of the pepper. It depends. The one I bought called it habanero but they are also called Scotch Bonnet. Back home in Panama we called them Aji Chombo which is likely not a politically-correct term anymore so if you do not want to be called racist do not use it. Whatever you call them, they register, on the Scoville heat unit (SHU) rating, 350,000, which is 100 times hotter than a 3,500 SHU jalapeño. Hungry yet?

I am always looking for more seasoning and sauce recipes for dishes like low-carb egg noodles so here we go.

The Hot Sauce Ingredient List

I did a lot of research and took what I considered to be the best ideas for the ingredients. This is not to say that I plagiarized any other cook’s recipe. I simply developed my own and is quite simple.

  • 6 habanero peppers
  • 6 oz. balsamic vinegar (other recipes favored regular but I just prefer the flavor of balsamic)
  • Juice of 3 limes
  • (optional) 1/4 cup ground flaxseed. High levels of Omega-3 fatty acids is great for cardiovascular health.

Making the Hot Sauce

This is easy as well. Simply whip up all the ingredients in your food processor or juicer. I used my Ninja Bullet that I use to make spaghetti sauce, pesto, and smoothies.

To store the sauce I used one of those glass salad dressing carafes that you can find on the grocery store shelf. I haven’t researched it but I know that when I make hot pepper dishes like Panamanian ceviche I always have to use either glass or metal. It has to do with the acidity, hotness, etc. In any event, I don’t want to be melting a plastic container.


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About the author:

Photo of Kelly R. SmithKelly was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Should Runners and Others Supplement with CoQ10?

Health Benefits of CoQ10
Health Benefits of CoQ10
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To use fitness supplements or not to use fitness supplements; that is the question. Like nutritional needs, the definitive answer seems to flip-flop periodically depending on the most recent studies. Sometimes these “studies” are actually funded by a supplement manufacturer and that is certainly a red flag.

But many times they are conducted independently by reputable sources — these should be taken more seriously. Look for researchers from universities or sports  research labs for the most reliable results.

Do Athletes Have a Special Need for CoQ10?

The general consensus to this question is “yes.” Although sedentary people also need it, runners and other fitness enthusiasts have special needs to satisfy. As the image at the top of this article shows, it helps in areas such as energy, inflammation, cardiovascular, and soreness (think 
DOMS or Delayed Onset Muscle Soreness).

Another area of benefit is the antioxidant CoQ10 provides. Antioxidants protect us from the damaging effects of free radicals. These are produced in our bodies when we are exposed to things like sunlight, chemicals, and airborne pollutants such as vehicle exhaust fumes. So if you are out running the roads in the daytime…

The Problem with CoQ10 Supplements

There’s always a catch, right? Well, there are many brands on the market but they are not all created equal. The ones you want to avoid are the synthetic ones that are made from tobacco leaves; they are fairly ineffective. These are referred to as the “cis form.” 

The type that really delivers is the “trans form.” This is identical to the CoQ10 produced naturally within the body. The label may say trans form or Ubiquinone USP Grade. Further, absorption can be an issue. Personally I take the Qunol Ulra CoQ110 which boasts 3 times the absorption of regular products because it is both water and fat soluble.

Two More Considerations

First, you should know that the natural amount of CoQ10 present in your body drops as you age. By the time your 50th birthday rolls around the depletion really begins to accelerate.

Secondly, statins, which are prescribed to lower cholesterol, severely deplete your body’s natural levels of CoQ10, which can be very dangerous. A Columbia University study found that within 30 days, your levels of CoQ10 can be decreased by half.

So the bottom line? If you work out, or are approaching 50 years of age, or are prescribed a statin drug, you should seriously consider supplementing with CoQ10.


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10 Common Turkey Cooking Mistakes

Turkey for Thanksgiving Dinner
Turkey for Thanksgiving Dinner; YUM!
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It’s fair to say that there is nothing quite as emblematic of Thanksgiving as that prince of birds — the turkey. It didn’t make it to be the national bird as Ben Franklin lobbied for, but it did make it to being the savory symbol of one of our favorite national holidays.

That said, the preparation can cause severe anxiety. It’s far too easy to get it wrong; too dry, undercooked, or overcooked. Let’s look at 10 common turkey cooking mistakes.

Not Thawing the Turkey Long Enough

This is a very common mistake, especially for those first-timers. This mistake will lead to forehead slapping and a mad attempt to finish the thawing process in a sink full of warm water.

As a rule of thumb, allow one day in the refrigerator for each 4 pounds of turkey. Using this rule it is easy to determine approximately how long you need to let it defrost before getting busy cooking your turkey.

Over-Brining the Bird

Many recipes call for brining — soaking in a solution of salt and spice. However, many of the most available commercially-produced turkeys, such as frozen Butterball birds, have already been pre-treated with a solution of salt and spices. This is done in order to stretch out the shelf life, not necessarily to please your palate.

If you do this again (just because the recipe says so), you will end up with a salty bird indeed. Just check the label before you proceed. On the one hand, if the producers have already done it, you have less work to do. On the other hand, you can’t hand-pick your favorite spices. Keep this in mind when you are shopping.

Not Drying the Turkey Sufficiently

If your aim is a crispier skin on the outside you’ll want to thoroughly pat the bird down using paper towels before it goes in the oven. Drying the inside cavity of the turkey is also important but not doing so is also a common mistake. Generally speaking, having a well dried turkey inside and outside will yield a more evenly cooked and flavorful bird.

Cooking the Stuffing Inside the Cavity

Whatever Grandma told you, this is not the best of ideas. The main problem here is that to cook the stuffing through fully and guarantee that all of the bacteria inside the raw bird has been eliminated, you will need to cook the turkey for a longer period of time. The result? Dry, overcooked meat. Embarrassing, chef.

The obvious answer is to make the stuffing from scratch or use one of those basic boxed delicacies. I like to bake a loaf using my oatmeal flax seed bread recipe ahead of time and make it from that. Super healthy. Either way, cook it outside the bird. We won’t tell if you don’t.

Trussing the Legs too Tightly

It makes sense when you think about it; closing off the cavity means longer roasting time and possibly uneven cooking. Your only real limitation is the width of your roasting pan.

Not Investing in a Real Meat Thermometer

Sure, it’s tempting to rely on that little pop-up button thingamajiggy, but these are notoriously unreliable. These may be faulty and pop up when the meat is already overcooked. Since you’ve only got one shot at this, go ahead and invest in a real thermometer. You will get more accurate results and as a bonus, you dinner guests will regard you as a professional. 

Cooking at the Wrong Oven Temperature

We all know some cooks that recommend blasting the turkey at high heat (425°F) for about 30 minutes first and then lower the temperature. However, a low, steady temperature of  325°F from beginning to end is preferable.

Certainly, the initially high-heat method may take 30 to 90 minutes off your total cooking time, but remembering to reduce the temperature  is just one more thing to remember on what is already very busy day.

Not Allowing Your Bird to Rest

No, we’re not talking about letting the turkey take a break. Resting simply means taking it out of the oven when it’s done and simply letting it sit there. This should be done with all meats actually. With a turkey the recommended resting time is 15 minutes.

Why do we do this you might ask? Resting time allows the juices inside the turkey to soak back into the meat, instead of dripping out as soon as you you slice into it. This results in a moister bird. It’s still important to keep the turkey warm so tent it with foil until carving time arrives.

Not Preparing the Surface of the Turkey Properly

It’s not clear whether the Pilgrims did this step or not but things have changed since then. It’s not a difficult step; just rub the turkey all over with olive oil or melted clarified butter. The main reason for this is to ensure that the turkey browns evenly. Aesthetics is important; just ask any chef.

Not Inserting the Thermometer in the Correct Spot

You can’t just spear the bird willy-nilly and expect to get the result that you want. Your target is in the thickest part of the thigh, right smack-dab in the crease where it meets the breast. If your bird weighs in at 18 pounds or less, monitor the temperature beginning at 2.5 hours and every 15 minutes following that. For a turkey above 18 pounds, start checking at 3 hours.

Avoid these 10 common turkey cooking mistakes and you and your guests won’t have to be confronted with a foul fowl.

It’s true that stuffing is the most traditional side dish and that’s fine. But if you like to step out of the box and add a very non-traditional dish, you won’t go wrong with Spaghetti Carbonara.

If you are worried that your guests are getting too hungry due to the extra preparation time it takes to do it just right, why not put out an appetizer? I’ve found that Panamanian-Style Ceviche hits the mark rather well.


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Fitbit and the Myth of 10,000 Steps

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The Japanese Manpo-Meter Step Counter

Who doesn’t recall the obese prison guard on Orange is the New Black several seasons ago monotonously stepping in place because, “10,000 steps a day will cause weight loss.”

Well, that’s not rocket science. Sure, calories burned vs calories consumed will result in weight loss. But although Fitbit has capitalized on that and put 10,000 out as a magic number, it is still just an arbitrary number. There’s no there, there. On their site they say, ” When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day.”

Where the Fitbit Myth Started

Although 10,000 steps is just a number grabbed out of thin air, it does have a history and it didn’t start with Fitbit. Back in the 1960s, following the Tokyo Olympics, a Japanese company began selling the MANPO-METER which was basically a pedometer. They decided that 10,000 steps per day was just what the doctor ordered for better health.

Of course, there was no doctor; this was pure marketing and it worked like a charm. And after all these years, modern marketers have put lipstick on the pig and the Fitbit phenomenon has been the result. It’s hard to walk down the street and not see a handful of people checking their wrists.

The Good News; it Doesn’t Matter

Alright now that the myth-busting is over let’s get down to science. Yes, for fitness and better health we do need exercise. 10,000 steps is a worthy goal but not all steps are created equal. As a rule of thumb, it has long been bandied about that you have to burn 3,500 calories to lose one pound of fat.

But some researchers now cast doubts on that fact. Like everything else, there are just too many variables involved. Bottom line, not all steps are created equal.

To make your effort count:

  • Increase your speed when walking; this will increase your heart rate and metabolism.
  • If you are running, do intervals or some form of speedwork once a week.
  • Consider training for a race. This will motivate you and put you in the company of like-minded people.
  • Hit the hills. This will work you harder.
  • Bump up your mileage/time. To ward off hitting a plateau, increase your effort daily.
  • Change your eating habits. Eat quality food, not junk. Small snacks like nuts are good to keep your blood sugar stable.

So, Should You Invest in a Fitbit?

Absolutely! Most people need some sort of device to see where they are in their training. You aren’t limited to any one type of device.  For example, I use a Garmin. It gives me elapsed time, distance, pace, elevation, cumulative mileage on my shoes so I know when to change them, and more. As a bonus it’s nice enough to be worn as an everyday watch. It also downloads my data to the computer.

It is also quite possible to get your phone to do all this but cell phones don’t always get along with sweat and rain so there will be times when that is not a good option. Today there are any number of training and weight loss apps available to motivate you and keep you on track.

So go ahead and start with Fitbit’s mythical 10,000 steps as as baseline. It is as good as any other number. And remember, there is nowhere to go but up.


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