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Last October I began intermittent fasting. I started the process by reading some books on the topic (actually, I listened to them as I can get through more books that way). Consequently, I’ve lost around 30 pounds! The books I read were written by Dr. Jason Fung, who is a nephrologist and wondered if there was a way to reverse deterioration of the kidneys in his patients. He came to the conclusion based on his research that eating too much carbohydrates causes widespread damage to our bodies. He discovered that fasting was the best way to reverse this damage. In his book, he made the statement that we are told that we should eat three meals a day, so that becomes our conditioning. I decided after hearing that statement to change my mindset and now my normal condition is to not eat. Now, I normally only eat once per day and avoid carbs. Occasionally, I’ll go several days without eating. I’ve found that I have plenty of energy, because the hormones and enzymes needed to generate energy while fasting kick in quickly. But, that first FROM THE DESK OF Bob Norton
4 AMERICAN BBQ STYLES TO BRING HOME
An Extra Patriotic Summer Feast
I’ve noticed that people in foreign countries commonly associate the United States with barbecue — but even Americans might be surprised by the national variety within our own barbecue traditions! Whether your family partakes in one style of barbecue or a few, I decided to put together a small list of the four prominent barbecue styles in the U.S. and why you should give them a try at your next family get-together. Texan BBQ — Skip the Sauce Many Texan barbecue pitmasters are renowned for their oak- and mesquite-smoked beef brisket. When prepared properly, Texas-style barbecue doesn’t even require sauce. Enjoy a plate with brisket, pork ribs, and spicy sausages with lots of black pepper if you want all of the popular items from a signature Texas barbecue. However, barbecue is constantly evolving in the Lone Star State. For example, in East Texas, you might find more chopped pork and beef sandwiches than anywhere else. Additionally, you’ll find “Hill Country-style” barbecue where meat is cooked directly over coals, with fat dripping down into the coals. This makes the smoke “sizzle,” perfuming the meat with different flavors than you’ll get from traditional smokers. Today, you’ll also find a lot more Tex-Mex barbecue places than before. For example, Valentina’s in Austin prepares smoked carnitas topped with fresh salsa, cilantro, and caramelized onions.
24 hours of fasting months ago took some willpower!
–Bob Norton
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Carolina BBQ — Keep the Sauce Coming! The North and South Carolina barbecue experience can be very different, but they retain key similarities. Both states are known for pork-centric barbecue, slow-roasting whole hogs and spices. However, in North Carolina, the Eastern region often prepares a barbecue sauce heavy on vinegar and spices. Meanwhile, the rest of the state creates a tomato sauce (or ketchup!) to thicken its vinegar-based sauce. In South Carolina, they add ham and pork shoulder to their barbecue menus. While any South Carolina local might list over half a dozen distinct varieties of sauces, most experts break it into two types: The Midlands region is known for a tangy, sweet mustard sauce, while the rest of the state lends itself to thicker or thinner variations of a tomato-style barbecue sauce. Kansas City BBQ — Sweet ‘n’ Burnt You’re likely most familiar with Kansas City-style barbecue sauce because it’s the most commonly available barbecue sauce on the market! The popular tomato-molasses barbecue sauce is beloved for both its sweetness and tanginess. It matches perfectly with hickory-smoked sausages, pork, ribs, beef brisket, chicken, and “burnt ends” (or charred brisket tips)
you’ll find in over 100 barbecue restaurants in the city’s metro area.
Memphis BBQ — A Balance of Every Style If you combine Texas’ black pepper and heavy seasonings, North Carolina’s vinegar sauces, and Kansas City’s sticky-sweet flavors, you’ll arrive at Memphis-style barbecue. Memphis barbecue sauce is often sweet, salty, and acidic with a little kick at the end. Some people falsely assume Memphis ribs are dry; however, most venues serve Memphis ribs wet, with a dry rub on top. Of course, the country has many other types of barbecue styles beyond the major four. In Mississippi, for example, you’ll find plenty of winning pork sandwiches and vinegar sauces. Alabama is well-known for its “white” barbecue sauce, which has a mayo and vinegar base. Lastly, in Kentucky, you wouldn’t want to miss the incredible hickory-smoked mutton unique to the state. If you’re bringing the family together for some barbecue, look up a few regional recipes that might appeal to you. I think you might be surprised at how delicious the results can be! It’s an easy way for you and your family to experience different American traditions — without taking a step beyond your own backyard.
3 FOODS THAT BOOST SKIN PROTECTION FROM THE SUN Eat Away the UV Rays
By now, most of us know how to protect our skin from the sun’s harmful rays. We apply sunscreen, wear hats and sunglasses, and opt for shaded spots to enjoy a picnic or a break. But what if we told you there was a way to do more, and it involved some really tasty food?
similar. To add these to your diet, include fruit with every meal, swap potatoes for sweet potatoes for the summer, or snack on some fresh tomatoes! Fatty Fish You have heard that omega-3s are great for your heart, but your skin loves this compound, too.
The good news is that it’s true! Many studies have found that antioxidants are the key to protecting your skin from the sun’s harmful rays. While simply changing your diet won’t eliminate the need for sunscreen, you can boost the effectiveness of your sun protection habits by making a few simple swaps. Note: These benefits have only been found in the consumption of the actual food, not the consumption of the food’s nutrients in supplement form. Discuss your supplement options with a trusted medical professional before taking them.
Omega-3s can limit the impact of a sunburn, which can lessen the damage sunburns do to your skin. This is due to the natural anti- inflammatory properties in omega-3s. The best source of this nutrient is in fish, like salmon, herring, or trout. Try searing these delicacies on the grill for your next barbecue.
Flavorful Drinks Your morning routine just got better. Studies have found that coffee and green tea can have tremendous health benefits for your skin. One study found that drinking coffee may lower your risk of
developing melanoma (a common form of skin cancer), while green tea contains polyphenols, which, much like the compounds found in fruit, can offer skin protection. Pour yourself a mug each day to reap a few benefits for your skin.
Colorful Fruits and Veggies The colors that make fruits and vegetables look so lively are the very compounds our skin loves. Foods like tomatoes, sweet potatoes, pomegranates, kiwis, and oranges all contain carotenoids, which can have sun protection abilities. Likewise, grapes and berries have their own compounds that do something
As always, consult with a trusted medical professional if you have further questions or have concerns about your skin’s health.
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George Harrison’s Plagiarism Saga HE’S SO FINED
that the wealthy Harrison buy Bright Tunes so that he would own the rights to both songs. Bright Tunes rejected the offer, and the case went to court. The judge found Harrison guilty of “subconscious plagiarism” in 1976 and ordered him to pay lost royalties. But Klein had a ruthless reputation and made an unexpected move. Having been fired by Harrison in 1973, Klein began pursuing a purchase of Bright Tunes on his own starting around 1975. By 1978, Klein owned the catalog and had effectively switched sides in the case, leaving Harrison stunned. It took several more years of legal wrangling (the case was finally resolved in 1998!), but in 1981, Klein sold Harrison “He’s So Fine” for $587,000. Many experts declared that price to be a steal. Despite the public spectacle, Harrison had few regrets about his copycat hit. “I don’t feel bad or guilty about it,” he wrote in his autobiography. “It saved many a heroin addict’s life. I know the motive behind writing the song in the first place far exceeds the legal hassle.” In fact, the ordeal served as inspiration for his tongue-in-cheek single, “This Song,” released in 1976 — proving that a good artist can find inspiration anywhere.
In November 1970, George Harrison released his first solo single and biggest hit, “My Sweet Lord.” The song shot to No. 1 internationally and achieved the rare feat of bringing religious devotion to the pop charts. Only one problem arose — despite what the record label said, George Harrison didn’t write it. “He’s So Fine” was written by Ronnie Mack and recorded by The Chiffons only seven years earlier. It became a hit in its own right, with Billboard ranking it as the fifth-biggest single of 1963. Though Harrison had dramatically rearranged the song and written new lyrics, the similarities between “He’s So Fine” and “My Sweet Lord” were undeniable to even the casual listener.
Despite Harrison’s lyric that “it takes so long,” the song’s owner, Bright Tunes, wasted no time filing a plagiarism lawsuit in February 1971. It also didn’t take Harrison long to realize his mistake. In fact, the “quiet Beatle” later confessed to the similarities in his book “I Me Mine,” asking, “Why didn’t I realize?” Harrison’s manager, Allen Klein, thought he could make the matter go away by throwing money at it. He suggested
Take a Break!
Mouthwatering Southern BBQ
Inspired by JustAPinch.com
Ingredients
• 18 oz barbecue sauce • 2 tbsp Worcestershire sauce • 1 tbsp hot pepper sauce • 10 hamburger buns, split • Deli coleslaw (optional)
• 3 lbs boneless pork loin roast, trimmed • 1 cup water • ½ tsp salt • 1 tbsp pepper • ¼ cup brown sugar
Directions
1. In a 4-quart slow cooker, add the roast and 1 cup of water. 2. Cover and cook the roast on high for 7 hours or until tender. 3. Once tender, shred the meat. 4. Return the shredded meat to the slow cooker. Stir in salt, pepper, brown sugar, barbecue sauce, Worcestershire, and hot pepper sauce. 5. Cover and cook on the lowest setting for an hour. 6. When finished, serve barbecue on buns with coleslaw (optional).
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BONFIRE FESTIVAL
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INSIDE THIS ISSUE From the Desk of Bob PAGE 1 Wait – America Has 4 BBQ Styles? PAGE 1 Help Protect Your Skin With Tasty Food! PAGE 2 Ex-Beatle Sued for Plagiarism PAGE 3 Take a Break PAGE 3 Mouthwatering Southern BBQ PAGE 3 A True Canine Hero PAGE 4
A ROUND OF A-PAWS This Amazing Pup Saves the Day — Twice!
The dog then put the net down on the ground near the pond and brought the ball over to the boy. This German shepherd saved the day for this little boy and girl — and also saved the boy from injury and needing a dry set of clothes! What an amazing canine. He deserves a treat and a round of a-paws!
Heroes don’t always wear capes or stand on two legs — and in a specific case with a German shepherd, this is exceptionally true! A dog noticed that one of his favorite tiny humans was in some serious danger, so he saved the day, two times! A little boy and girl enjoyed the day, tossing a ball back and forth in their backyard. When the girl overthrew the ball, it unfortunately fell into a small pond behind the boy. The girl rushed inside the house to get help, but the boy stayed outside and even ended up leaning over the edge of the pond as he tried to retrieve the ball on his own. This is when a protective German shepherd, lying nearby in the grass, saw everything and immediately sprung into action. The dog first looked into the pond to locate the ball. Then, knowing the boy was in danger as he teetered on the edge, the dog tugged on the little boy’s vest with his teeth, pulling him backward to safety near the back patio of the home. Once the little boy was in a safe location, the dog located a pole net that had been leaning against the house and brought it over to the pond. While his tail wagged with pride, the dog fished the ball out of the pond.
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