Last work day/school day of the week. I'm going to be honest, I have not been sleeping well and have very little motivation. Still, my family still needs me to feed them, and I need to feed myself. Eating a high protein breakfast helps to maintain energy levels throughout the morning and sets you up for a balanced day.
Mornings that I wake up tired, are typically egg mornings. I crave the protein and I feel energized after eating them. Balancing their rich protein with some greens is a great mix. I like arugula. Unlike some greens, such as spinach. It is okay to eat raw, as it is moderate in oxalic acid.
Oxalic Acid is an important compound in plants. It binds minerals within the plants, and within the body. There are some benefits to Oxalic Acid. Not only does it bind with good minerals such as Iron, Calcium, Magnesium and Potassium, but also toxic minerals such as Arsenic and Cadmium which serve no biological purpose in the body and have been linked with cancer and other degenerative conditions. Too much Oxalic Acid in the diet depletes the absorption of essential minerals. This affects an entire meal. So, having raw spinach (which is a HIGH Oxalic Acid food) in a meal means that most, if not all, of the available essential minerals in the meal will be bound and excreted as waste…boo! So, High Calcium and Iron foods, such as Spinach, are really poor as the minerals in the plant are low in bioavailability.
So, what do you do about Oxalic Acid? Younger leaves are typically lower in Oxalic Acid, and plants that are grown in Ammonia Rich Soil tend to be lower. But, err on the side of caution.
COOK YOUR GREENS!!!! Let's use Spinach as our example still.
Steaming or sautéing spinach decreases the amount of Oxalic Acid by 50%…Boiling and tossing the water 90%.
The best way for the high Oxalic Acid Foods is through natural fermentation. One study found that Naturally Fermented High Oxalic Vegetables had a 16x increase in the amount of bioavailable iron.
My Breakfast: Sprouted Wheat Toast, Nitrate Free Ham, Raw Milk Cheese, Avocado, Arugula and a Fried Egg Open Faced Sandwich…and coffee
Here is a list of Oxalic Acid Foods
HIGH OXALIC ACID FOODS: These foods should be cooked or fermented. It is okay to "occasionally" have them raw, but remember their effect on the meal. Also, any form of cooking is better than no cooking at all. Cooking typically allows the bioavailability of ~30-50% of the minerals. One method is to blanch the vegetables, drain and then use. I will often do this my Kale before making salads with the greens.
MODERATE OXALIC ACID FOODS: These food are borderline, and would do best being cooked, but because the levels of Oxalic Acid are moderate, a portion of the minerals within the plant are available
LOW OXALIC ACID FOODS: These foods, because of their lower Oxalic Acid content, have a higher bioavailability of minerals from a raw state. These foods can be eaten raw based on the Oxalic Acid levels alone, but many should be cooked for other reasons. Such as Potatoes, who are toxic in their raw state.
This can vary significantly depending on where the plant is grown and the age of the plant. The rule is moderation. Eating a completely raw diet, would probably open you up to mineral deficiencies even though you are eating a substantial amount of mineral rich plants. Same goes for eating a completely cooked diet. You would miss out on other essential nutrients such as fiber.
Today's Lunch: Leftover Sweet Potato and Wild Rice Salad with a Grass Fed Buffalo Stick.
Then, I HAD to get a coffee while M1 was at Jiu Jitsu. Okay, a Peppermint Mocha is not coffee, it's dessert.
M2 Requested a family favorite for dinner tonight. Loco Moco! If you know of this dish, yeah! If not, you are seriously missing out.
Loco Moco is a Hawaiian Dish that traditionally consists of white rice, a hamburger patty, a fried egg all smothered in brown gravy.
We pretty much do just that. Except our hamburger patty is home ground venison, and the gravy is homemade from the hamburger drippings.
I also, cannot have just Loco Moco, I have to make some sort of veggie side. I was on a mission to clear own any vegetables that I did not need for Thanksgiving. So I ended up with Carrots, Brussels, Onion, and Broccoli. I roasted them in the oven at 375 for about 45 minutes.