Bits and pieces
9 August 2005If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Best diet book ever written? My vote goes to The United States Department of Agricultures Composition of Foods; raw, processed and prepared, Agricultural Handbook #8. Yes indeed, want to know the guidebook that all the food scientists use for quick reference? Want to know the book food and supplement makers use as their guide? This is it; 190 pages of nothing but food statistics. This baby never goes out of date because food is food. The guts of the book are the various foods broken out by composition per 100-gram portions. Flip to page 23, for example, and discover what 100 grams of light meat chicken without the skin contains, after being cooked or roasted: 63.8 grams of water, 166 calories (food energy) 31.6 grams of protein, 3.4 grams of fat, 0 grams of carbohydrate, 0 grams of fiber carbohydrate, 1.2 gram of ash, 11 milligrams of calcium, 265 milligrams of phosphorus, 1.3 milligrams of iron, 64 milligrams of sodium, 411 milligrams of potassium, 60 ius of vitamin A, .04 milligrams of thiamine, .10 milligrams of riboflavin, 11.6 milligrams of niacin and 0 ascorbic acid. How about my current favorite, Salmon (baked, broiled or cooked) per 100 gram serving: 63.4 grams of water, 182 calories, 27 grams of protein, 7.4 grams of fat (good fat) 0 grams of carbs, 1.6 grams of ash, 0 milligrams of calcium, 414 milligrams of phosphorus, 1.2 milligrams of iron, 116 milligrams of sodium, 443 milligrams of potassium, 160 ius of vitamin A, .16 milligrams of thiamine, .06 milligrams of riboflavin and 0 milligrams of ascorbic acid. Any questions?
The book also contains separate sections for fatty acid food breakdowns, cholesterol content of foods, magnesium content and nutrients of edible portions of food purchased by the pound. Also, factors of calculating protein from nitrogen content of food. What foods are listed? Cereal and grain products, fruits and vegetables, meat, poultry, fish, milk and milk products, and miscellaneous food items. Personally, this is my most referred to diet book and if you are a serious Purposeful Primitive this one belongs in your kitchen. A cheap food scale will allow you to determine what 100-grams of a particular food looks like for pure protein 100-grams looks the same size as a pack of playing cards. It used to be that this book was FREE if you wrote the Dept of Agriculture not sure if there is a cost associated with it currently but likely its cheap and indispensable!
Fitness Camp: Had Navy lieutenant Mason Green and his beautiful wife Michelle in for a fitness day camp yesterday. Mason is a Naval Academy graduate stationed in Norfolk, Virginia and is a weapons officer aboard the USS Austin LPD. (Mason are you out there? Could you e-mail us a ship photo we could post) Michelle is in medical school and might end up a flight surgeon or an aesthetician. We hit the steep farm trails in around my house for 40-minutes of cardio; Mason jog/sprinted ahead while Michelle (two months pregnant) and I power walked behind. After oxidizing around 600-calories, we immediately swung into a power routine back in my garage gym. It was 90-degrees and I worked them hard just for grins we kept Masons Polar Heart Rate monitor rolling and after the session pause squats, wide grip pause benches, sumo deadlifts and arms he had burned 1,300 calories in 122 minutes of combined training. No one ever accused us of loafing at day camp.
Afterwards I demonstrated how to take salmon, farm fresh red/green/yellow and chocolate peppers (along with some succulent fresh green beans) and have this entire ready to eat in 25-minutes. They loved the food and thought it amazing that food that tasted that good could be totally healthy and the perfect post-workout replenishment. Mason ate like hed just escaped the Bataan Death Camp and since the meal was pure protein (devoid of saturated fat) and fibrous carbohydrates; he refueled his exhausted muscles with exactly what they needed. Plus he avoided all foods that could end up compartmentalized as body fat. I got so tired watching him I had to drink two Becks light beers to recover as I cooked. Anyone interested in this sort of mayhem can contact me at MGSO at supernet.com for fit camp dates.
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