Center Plate

worst supermarket food list

You can read the list by clicking here. As a kid I loved eating Twix candy, and at at Halloween (as an adult) I'd raid my kids bag for it. Not so good according to this list. Who knew 1 package of Twix candy has 280 calories 127g sugar, and 14g fat (11g of it saturated). Holy cow!

The article gives one great tip I'll remember. The less items listed on the ingredients list, the more your getting what you paid for. Just like our line of protein powder supplements. Our Omni Pro Plus has only 6 ingredients listed.

-lin-

It's Nutty

Tell me you're as enraged as I am after reading this story of the CEO of Peanut Corp. of America pleading the Fifth. You can read it by clicking here. I'm not sure what angers me the most the fact that the CEO knowingly instructs his managers to distributed the tainted products or that his managers sent them out as instructed. Did they all hold their collective breath?

Their emails prove that they all knew about the contamination. Why all the emails on what to do? Big corporations like that surely have thick books on policies and procedures. You'd think they had one that said, all products tested positive for food-borne pathogens should be destroyed immediately. Period.

I should say that they are innocent until proven guilty and that they're still under investigation.

Last Friday while we were on our way to pick up my mother for a weekend visit at our home, my daughter asked me if I can teach her to speak my native language, Chamorru. Chamorru is a Micronesian dialect. I'm Guamanian--a native of Guam. Guam is a US territory located in the Pacific Ocean, the area known as Micronesia. Anyways, my mother's English is poor and she often relies on me to translate. I was proud that my half Guamanian, half Irish, half Dutch daughter was interested. She went on to say, "I want to learn so I can speak to Nana better and she can understand me."

Wow. Only 7-years-old and already she knows the value of communication. How many times have you shopped at a store looking for something you need to solve a problem like an outfit for an important date? Or in our case, a type of meat that will really showcase your culinary expertise? Not sure what you're really looking for. When the salesclerk ask if you need help, your stuck, you want the help but unable to express what it is you want. . . as if there's a language barrier.

This made me think of how in this slow economy, retailers are laying off or cutting hours of employees to survive. It's understandable, but in doing so, customer service will be at an all time low. Hence, shoppers will have to be prepared to fend for themselves to find the right product they need. There won't be salesclerks around to help. I'm also a Realtor and know firsthand the difficult task to get a live person on the phone at a Bank at any given time or day to request for short sale approvals. Now more than ever, communication is important as businesses shift gears to survive. But with the reduce workforce, how is that getting done? I'm guessing that those that are there will most likely be the lowest paid employee who doesn't know anything about the product or services they're selling. Language barrier.

Our business is not immune to the economy. Although we'll be "trimming fat" in our budget, it's not going to be at the risk of poor services or products. Pre-packaged meats is one cost-effective method, but it's not our philosophy. We have and will always be known for quality meats and services. When you walk into our store, there will be a meat specialist waiting and willing to communicate with you about cuts and serving size. That is who we are and what we stand for, and no matter what the economy, it is what has made our family business successful. We're not changing that ever!

For even the most educated and experienced cook has questions or needs help on something they can't fully express. This can only be helped by someone with experience and knowledge in a store that is staff with the customer's needs in mind. No language barrier or a store with no visible help that you may as well have been shopping in Guam.

-lin mcconnell-

Eggs...Good or Bad?

The Good, the Bad, and the Eggly

By Joe Wilkes

Now is the time when our attention turns to the humble egg. A simple dietary staple the rest of the year, this is the week when it gets all tarted up in pastel dyes and glitter and gets hidden throughout the house, hopefully to be found by children on Easter instead of in June, putrefying in that too-good-a-hiding-place. Boiled, fried, scrambled, poached, or emulsified into decadent mayonnaises, hollandaises, and aiolis, the egg is every cook's best friend. But these little chicken ova are not without controversy. For years, nutrition experts have been debating whether the egg is a great, affordable source of protein, or a cholesterol-raising killer. We'll take a look at the pluses and minuses of adding eggs to your diet as well as some preparation tips. Let's get cracking!

The Good

One of the best things about eggs is you don't have to shell (ha!) out much money. Eggs can cost as little as eight cents apiece—one of the least expensive sources of protein around.

·         A typical whole egg contains only 75 calories and 6 grams of protein, with only 5 grams of fat, 2 of which are saturated. It is full of vitamins and minerals, including vitamins A, B6, B12, and E, thiamin, riboflavin, iron, phosphorous, pantothenic acid, and zinc. And the protein is considered to be the most complete and balanced for humans of any protein source other than mother's milk.

·         It is one of the rare foods that contains vitamin D. While the human body can produce vitamin D itself from exposure to sunlight, egg yolks are one of the few dietary sources for the vitamin.

·         It also contains choline, which is considered brain food, and is important for pregnant women to ensure healthy brain development in their children.

·         It is high in lutein and zeaxanthin, which help prevent diseases of the eye such as macular degeneration. In a study conducted by the Agricultural Research Service on behalf of the U.S. Department of Agriculture, it was found that lutein from eggs was absorbed into the body at a much higher rate than any other food source, including spinach.

·         Eggs contain lecithin. Lecithin has been shown to significantly inhibit cholesterol absorption, so although they have higher levels of dietary cholesterol, eggs are something of a break-even proposition.

·         Some eggs have omega-3s. Nowadays you can also find eggs where the farmer has let the chickens roam free and fed them feeds which make for more nutritious eggs. For example, you can buy eggs where the chickens were fed kelp and polyunsaturated fats which produce eggs which are high in heart-smart omega-3s, like more expensive seafood. Other feeds can produce chickens with much lower dietary cholesterol levels.

·         Eggs are filling. Studies have shown that people who eat high-protein breakfasts like eggs tend to be less hungry during the day than people who eat high-carb breakfasts like bagels. Generally the egg eaters averaged 300 fewer total calories a day.

·         Don't be yoked to the yolks. If you're worried about fat, calories, and dietary cholesterol levels, you can stick to egg whites. One egg white has only 17 calories and it's all protein—4 grams. Unfortunately, you'll lose most of the nutrients that the yolk provides, but it's a great, easy way to add more protein to your diet. Most supermarkets now sell egg whites already separated for added convenience.

The Bad

As you probably noticed in the "Good" list, a common caveat with eggs is their high cholesterol levels. One large egg contains over 200 milligrams of cholesterol—over 70 percent of the U.S. government's recommended daily allowance. But don't throw the eggs away yet, there are some factors to consider.

·         Dietary cholesterol is not the same as blood, or serum, cholesterol. The same way that fat in olive oil is not the same fat that ends up in your love handles, dietary cholesterol does not automatically raise your blood cholesterol level. Cholesterol is necessary for cell membrane growth and normal cell function and in the production of bile which helps our body digest fats. Too much blood cholesterol, though, can cause plaque buildup in our arteries, which could lead to a dangerous blockage and contribute to stroke or heart attack.

·         Eggs aren't perfect, but saturated and trans fats are worse. While too much dietary cholesterol can elevate blood cholesterol levels somewhat, it's saturated fats and trans fats that are the real culprits. If you're skipping your morning eggs because you're watching your cholesterol but having a bacon double cheeseburger for lunch, you may be getting less dietary cholesterol overall, but the saturated fats are going to be what really make your blood cholesterol scores soar more than if you just had the eggs. If you want to lower your cholesterol levels, you'll get the most bang for your buck by cutting out saturated and trans fats, which our livers turn into the worst kind of LDL (low-density lipoprotein) cholesterol in our bloodstream.

·         You may have high cholesterol, but is it big cholesterol? Speaking of LDL levels, there has been some good news for eggs recently. Studies are beginning to show when it comes to LDL and HDL (high-density lipoprotein), size matters. A 2006 University of Connecticut study showed that the livers of egg eaters produced larger particles of both LDL and HDL. The bigger LDL particles were too big to embed themselves in artery walls, contributing to plaque, and in fact, had somewhat of a snowball effect sweeping up smaller particles on their way out of the body. The good HDL particles also were bigger, and did an even better job than usual moving cholesterol out. These findings supported a 2000 Michigan State University study that sampled 27,000 people and found cholesterol readings in those that ate four eggs a week to be lower than those that ate none.

·         Not all people manufacture cholesterol in the same way. Some are called "hyper-responders." Their livers produce lots of cholesterol regardless of what they eat. Other lucky people can eat eggs, shrimp, and foods high in saturated fat and not see their blood cholesterol levels spike at all. The best way to see how certain foods affect your cholesterol levels is to consult with your physician and try adding and subtracting food items from your diet and see how it affects your levels.

The Eggly

They're cheap, delicious, high in protein and nutrients, and the news about cholesterol is getting better all the time. The American Heart Association has even recently allowed that one egg per day is probably OK—just so long as you're not getting a ton of dietary cholesterol from other sources. So if you decide to add eggs into your diet, here are some facts to keep in mind.

·         Forget Rocky and his glass of raw eggs. Aside from the salmonella concerns, according to a study published in The Journal of Nutrition, protein from cooked eggs is believed to be almost twice as absorbable as raw.

·         Can't remember which eggs are raw and which are boiled? Try spinning the egg on its side. Boiled eggs will spin for some time. Raw eggs will quickly stop spinning and begin to wobble.

·         The fresher the eggs, the more difficult they are to peel. Although we don't recommend boiling and eating rotten eggs, the eggs that are closing in on their "use by" date might be easier to peel for egg salad.

·         Don't keep your eggs in the refrigerator door. Even if your refrigerator comes with egg holders, eggs should go in the main part of the fridge, which is colder.

·         Free-range hens tend to have less cholesterol than their caged counterparts. Not all eggs are created equal. Check the nutrition labels on the eggs at your store. The breed of the chicken, what they were fed, and how they were raised, all play parts in the nutritional makeup of your egg.

·         The perfect boiled egg. Cover the egg(s) in water in a saucepan. On medium heat, let the water come to a boil. As soon as the water begins to boil, turn off the burner and cover the saucepan. Let the eggs stand in the hot water for 10 minutes. Then, rinse in cold water. This should result in perfect boiled eggs with firm but creamy yolks.

Need help with your nutrition, meal planning or keeping your resolution? Contact Midwestern Meats/Fitness Trainer and Sports Nutritionist, Stacie Hunt at stacie@midwesternfitness.com

Go Cardinals!

You bet we're a Arizona Cardinal fan. And as a long-time season ticket holder, I am excited to be spending tonight in front of the tube as they go against the Carolina Panthers. It's nice to see our hometown team get national exposure and air time. Last week, our catering crew held it's last post-game tailgate party for the Cardinals. The win over the Atlanta Falcons made for a great ending as it was our last home game for the season.

         

Resolutions Can Start Now

 

Just like a rose that isn't completely open yet, you can enjoy it's beauty and scent right away. The changes you see as it opens up or is cut and placed in a vase along the way are pleasures you will have later.

You have goals inside, issues to resolve, dreams and ideas. Why wait until January 1 to commit to them and put effort into them? Start now! Set up your steps toward the target so that you can begin your successful journey and use the 1st of January to celebrate the new year and the new you already in progress!

Midwestern Fitness wants to help you with those steps that have to do with your fitness and nutrition. Give us a call and let us get you started.

Stacie Hunt, certified personal trainer, sports nutritionist, manager of Midwestern Fitness

480-292-3479

It may be a few weeks

before you hear from us. We may take a break from posting. The store is busy with holiday customers, winter visitors, and catering. It's all hands on deck as our employees work long hours--sometimes late into the night as we try our best to get orders of ham, prime rib, pies and cakes prepared on time. In the meantime, enjoy the holiday season with your family and friends. It has been a wonderful year at Midwestern Meats and we have you, our loyal customers, to thank.

 Happy Holidays!

Also want to wish our MF Fitness girl, Kelli, a very HAPPY BIRTHDAY. You're the coolest. Have an MF'en party.

Holiday Ordering

Start ordering for your Holiday dinner now. Click on the order form below, print it, and fax it to 480-924-1714.

Download X-Mas order forms

A weekend in photos

We've had a full weekend of fun and crazy catering. Ed and Rod were at the Phoenix International Raceway Thursday thru Sunday grilling breakfast and lunch for our friends at 98Kupd and Budweiser. The big man, Roger, was also around for the event. He is a big NASCAR fan. Here are a few pictures of the event.

 

Brady (red apron) of "Holmberg's Morning Sickness" on 98 KUPD serves up burgers and steaks along with his special BBQ Sweet and Spicy Sauce where you'll be able to buy online here. Ed follows his lead with seasoning.

Nothing better than fresh sweet corn grilled. It was simply amazing, and a welcome surprise to the party goers.

A few pictures of the race. This is how close we were to the tracks. It took 3 washings to get the dirt and dust out of my hair. It was unusually overcast, windy, and cold for Phoenix.

 

 

   

I caught a ride with friends to the track. But, Rod and Ed camped out at Roger's RV which was parked in the area at the center of the track. Needless to say, as the cars raced around us and more than 100,000 fans cheering on the stands, it was a deafening experience.

A picture of the victory lane. I thought it would be bigger.

 

My final picture. This of our family dog Mike. No reason. He's so adorable resting on this plush dog the kids never really played with. Makes me smile.

Four Facts About Fat

By Joe Wilkes

We always talk about how we want to lose weight. But that's not really what we mean. When we talk about losing weight, we're really talking about losing fat, getting rid of the spare tire, turning the keg into a six-pack. It's about more than getting ready for swimsuit season or squeezing back into your "skinny" jeans, though. (More importantly, it's about having a healthy body fat amount so we don't put ourselves at risk for myriad diseases.) After all, our bodies need some fat. Fat is responsible for regulating our body temperature. It insulates our vital organs. It stores energy that our bodies draw on to function. Not to mention, everyone wants a few strategically placed curves, and you can't get them with just bone and muscle. So, what exactly is a healthy body fat amount?

1.     What is body fat percentage? It's simple enough. It's the amount of adipose tissue (body fat) we carry compared to our weight. A 160-pound person who is carrying 32 pounds of fat would be said to have 20 percent body fat. We all want to be working toward an ideal body fat percentage, staying in a range wherein we carry enough fat to feel and look healthy, but not so much that we develop the health issues associated with obesity: hypertension, type 2 diabetes, heart disease, stroke, and cancer. So what are the ideal ranges, and what are the best ways to get rid of unwanted excess adipose tissue, aka body fat?

Most organizations classify a healthy body fat percentage as 20 to 25 percent for women and 8 to 15 percent for men. Women who have over 30 percent body fat and men with over 25 percent are generally classified as obese. There can be some variations that are healthy. Athletes will tend to have less body fat, for example; however, below a point, low body fat can be as dangerous as high body fat.

There are various ways to calculate body fat percentage, with varying degrees of accuracy and expense. Many clinics offer what they describe as the only truly accurate readings, derived from water-displacement, ultrasonic, or X-ray tests. Much simpler than that are many home body fat scales. While simple, they are fairly inaccurate. The best home device is an inexpensive and simple test using skinfold calipers. These calipers measure folds of skin at various parts of the body and provide an estimate of body fat percentage based on those measurements.

Inaccurate or not, most trainers recommend using some sort of body fat calculation in addition to being weighed on a scale. For most of us, though, true accuracy isn't that important, just as long as we're sure that our body fat percentages are going down. We can starve ourselves and lose weight to reach that goal, but a lot of that loss will be muscle loss and won't give us the healthy look or feeling that most of us seek.

2.     Muscle burns fat. One reason we want to be so cognizant of our body fat loss, as opposed to mere weight loss, is because muscles burn calories, and if we lose muscle, it will make burning calories—and, by extension, fat—much more difficult. Because the more muscle you have, the more calories you will burn—even when you're resting! So it's important to follow an exercise program that combines resistance activities, like weight lifting, that build muscle with aerobic cardio activities that burn calories.

3.     The really good news is that when you exercise, your body begins turning stored fat into glucose for fuel before it begins breaking down muscle for fuel. This is why high-level athletes can eat so much and still stay sleek. Take Olympic swimmer Michael Phelps's 12,000-calorie-a-day diet, for example. Because he has such a low percentage of body fat, he has to provide his body with enough fuel or his body will begin breaking down proteins in muscle, since it's pretty much out of body fat to go to for fuel. During newsletter chats and on the Message Boards, P90X® graduates often complain of an ammonia-like smell after working out. That smell is indicative of the protein breakdown that occurs when their new elite, low-fat bodies have begun tapping into muscle for fuel. It generally means that they need to start eating more to make it through the workouts—a problem most of us would love to have! Most of us aren't dealing with the problems of elite athletes trying to get enough fuel; we're just trying to get our bodies to approach that kind of shape.

One popular exercise myth is that if we're trying to lose body fat, we should just do lots of cardio and sweat and burn fat, then build muscle later. That's a sort of "lose weight now, get in shape later" approach. There's some truth there. The more we exercise, the more calories we expend and the sooner our bodies tap into our fat stores for energy. But by building up muscle, in addition to doing cardio activity, we can burn a lot more calories, even while we're at rest, and maximize the calorie burn during cardio. Plus, when the stored fat begins to melt off, there will be lean, sexy muscle in its place.

4.     How diet affects body-fat composition. Something we've discussed before is the myth that dietary fat contributes to body fat. This is only half true. The fact is that body fat, or adipose tissue, comes from stored calories. Your body fat doesn't care whether the calories come from fat, protein, or carbs. Don't believe me? Try drinking a six-pack of fat-free beer every day—you'll have a pony keg under your shirt in no time. The term "beer belly" comes by it honestly, and beer doesn't have a gram of fat. Neither does soda, and it's one of the main culprits behind the obesity crisis.

Fat does have more calories per gram than carbohydrates or protein, so it is wise to monitor the amount of fat in your diet, but if it's healthy fat, like the kind found in avocados, olive oil, fish, or nuts, there's no reason to exclude it from your diet. It is wise to avoid saturated and trans fats, but that has more to do with lipids in your blood, not the composition of adipose tissue.

5.     Can you target areas to burn body fat? There's a French proverb that says that sooner or later every woman must choose between her face and her bottom. What this means is that it's a myth that you can target one area of your body over another for fat loss. While we may mainly want to get rid of our guts or slim down our thighs, our bodies are largely democratic about where they take stored fat from—they take fat from all over.

If you've seen Madonna lately, you can see the results of her latest workout regimen. She has incredibly low body fat, but her face has lost the fat as well, so that her bone structure is more prominent and has a more sunken appearance (although it looks like some cosmetic procedures have helped her fill it out somewhat). So if you ever see a product advertised that claims to burn fat off one part of your body and not others, it's over-promising. You can target muscle groups specifically, but fat burning is general.

Any activity will go a long way toward reducing body fat percentage. And health professionals advise that even a modest decrease in body fat percentage will have extraordinary health benefits. So even if achieving your ideal supermodel weight seems impossibly far away, you can really increase your quality of life by making a few minor changes in your activity level and diet.