Thursday, May 12, 2011

Thor: BIG, Bulging, Strong... Cardio+Xfit

Thor/Chris Hemsworth
(Picture at

Today I'll be presenting deep thoughts.

Mhhhhmmm.... Mighty God of Thunder and weather... Thor (played by haaawwwt and humble aussie Chris Hemsworth) and his *haa ah!* mitochondria...


Watch 'em (and try to stop drooling). It was a toss up between Thor and the FF/XXX franchise (2 hotties) which was a t-o-u-g-h-i-e. [Celebitchy Thor and his mighty abdominal muscles rule the box office was a factor.]

Mr.Hemsworth [and his mitochondria] talk about his workout HERE. Bulking out excessively on heavy lifting made him 'blocky' and unable to move lithely, but provided the beef. However, switching it up to 'cardio and crossfit-style' workouts gave him the final movie form (listen at 1:33), fit that fancy Nordic warrior outfit and save Asgard and the world.

Wednesday, May 11, 2011

Eat My Biscuits. Sausage Biscuits *wink*

My sister 'M' is a masterful mastermind in the hearth of her house, the kitchen. Her sweet goodies and salty savories are the kibble for my soul and sanctuary. (And sometimes growing adipose cells! )

Each ingredient in her recipe is a SUPER FOOD by all comparisons.

Coconut flour is awesome stuff. Apparently it has great minerals, medium chain fatty acids and fiber. Fiber is good especially when it is lectin and phytic acid free (unlike legumes, raw nuts/seeds and wholebodydiseasegrains).

Red VPO (virgin palm oil) is one of the most popular oils in the world -- rich in deep orange carotenoids, antioxidant tocotrienols, coenzyme Q10, stigmasterol/plant sterols (anti-rheumatic Wulzen factor) and both oleic acid and palmitic acid (yes you need both -- read Peter Hyperlipid THE HORROR NEVER ENDS).

Onions, low carb, high protein -- these food factors make for great health and snacking. Onions and green onions are rich in sulfur and quercetin (if you don't have SIBO and can tolerate FODMAPs) which aid glutathione proteins to detox and keep toxins at bay.

Excessive carbs glycosylate and sugar-coat organs -- the tomatoes are fantastic long-acting carbs without impacting BGs.

High protein -- sustains growth, repair and regeneration.

Sausage biscuits are one of the easiest to make vehicles for coconut flour and the other super foods. These keep for a while and are simply convenient to snack on and easily transportable (though somewhat crumbly if smashed). Coconut flour absorbs a lot of water from the air -- the eggs from the protein seal the moisture in but you may have to adjust the liquid in the recipe depending on your house humidity and other factors.

These make great paleo bisonburger 'buns' when split apart in half...

Sausage Biscuit Recipe
(modified, courtesy of my sister 'M' YOU ROCK GRRRL!!)

4 eggs
1/4 c. virgin palm oil (or lard or ghee or coconut oil)
1/4 tsp. Utah salt
1/4 tsp. onion powder or grated onion, opt.
1/8 - 1/4 c. minced scallions (or shallots or white onions)
1/2 c. coconut flour, sifted
1/4 tsp. baking soda (Aluminum free)
1/2 c. organic sundried tomatoes
4 to 8 oz. sausage or ground beef/bison sauteed with sundried tomatoes and some tomato or fave spaghetti sauce until semi-dry but mildly moist (I like Mario Batali's sauces)

Blend together eggs, oil, salt and onion. Combine coconut flour with baking soda and whisk into batter until there are no lumps. Fold in minced sundried tomatoes and sausage. Let the batter rest for 4-5 min to thicken. Drop batter by the spoonful onto greased cookie sheet (or use parchment paper), 2 in. apart. Bake at 400 degrees for 15 min.

Makes 8 biscuits.

Related References:

Stephan Guyenet PhD: Palm oil -- one study 69% reduction in oxLDL. Palm oil contains Coenzyme Q10, tocotrienols (family of vitamin E's).

Expert Researcher Barry Tan PhD on carotenoids and tocotrienols in palm oil, interview and research articles.

History of Palm Oil and production

More history: Introduction: nutritional aspects of palm oil.
Cottrell RC.
Am J Clin Nutr. 1991 Apr;53(4 Suppl):989S-1009S. Review. (free PDF)

Vitamin E tocotrienols improve insulin sensitivity through activating peroxisome proliferator-activated receptors.
Fang F, Kang Z, Wong C.
Mol Nutr Food Res. 2010 Mar;54(3):345-52.
PMID: 19866471

Comparative effects of dietary corn oil, safflower oil, fish oil and palm oil on metabolism of ethanol and carnitine in the rat. [PO improves carnitine status]
Sachan DS, Yatim AM, Daily JW.
J Am Coll Nutr. 2002 Jun;21(3):233-8.
PMID: 12074250 (free PDF)

Heated palm oil [FIVE-TEN TIMES] causes rise in blood pressure and cardiac changes in heart muscle in experimental rats. [unheated palm oil was associated with wt loss compared with control rats]
Leong XF, Aishah A, Nor Aini U, Das S, Jaarin K.
Arch Med Res. 2008 Aug;39(6):567-72.

The effect of dietary red palm oil on the functional recovery of the ischaemic/reperfused isolated rat heart: the involvement of the PI3-kinase signaling pathway.
Engelbrecht AM, Odendaal L, Du Toit EF, Kupai K, Csont T, Ferdinandy P, van Rooyen J.
Lipids Health Dis. 2009 May 29;8:18.

Cardioprotection with palm oil tocotrienols: comparision of different isomers.
Das S, Lekli I, Das M, Szabo G, Varadi J, Juhasz B, Bak I, Nesaretam K, Tosaki A, Powell SR, Das DK.
Am J Physiol Heart Circ Physiol. 2008 Feb;294(2):H970-8.
PMID: 18083895 (free pdf)

Dietary red palm oil supplementation reduces myocardial infarct size in an isolated perfused rat heart model.
Bester DJ, Kupai K, Csont T, Szucs G, Csonka C, Esterhuyse AJ, Ferdinandy P, Van Rooyen J.
Lipids Health Dis. 2010 Jun 18;9:64.
PMID: 20565865 (free pdf)

Replacement of dietary fat with palm oil: effect on human serum lipids, lipoproteins and apolipoproteins. [11% increase in human subjects of HDL2b, the cardio- and disease-protective HDL fraction with palm oil]
Sundram K, Hornstra G, von Houwelingen AC, Kester AD.
Br J Nutr. 1992 Nov;68(3):677-92.

Effect of dietary palm oil on lipoprotein lipases: lipoprotein levels and tissue lipids in rat. [higher HDL, lower TG compared with control diet arms]
Pereira TA, Sinniah R, Das NP.
Biochem Med Metab Biol. 1990 Dec;44(3):207-17.

Palm and partially hydrogenated soybean oils adversely alter lipoprotein profiles compared with soybean and canola oils in moderately hyperlipidemic subjects. [Palm Oil Increases in HDL, increases in apoA1 and both are disease/longevity-protective -- Table--in only 35 days, with palm oil, increased HDL, apoA1, and lowered TG, Lp(a) compared with canola, soy and hydrogenated soy; I ignored authors' conclusions]
Vega-López S, Ausman LM, Jalbert SM, Erkkilä AT, Lichtenstein AH.
Am J Clin Nutr. 2006 Jul;84(1):54-62. (free PDF)

Palm oil and health: a case of manipulated perception and misuse of science.
McNamara DJ.
J Am Coll Nutr. 2010 Jun;29(3 Suppl):240S-244S.