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Table of Contents
- Introduction: It's Time to End the Low-Fat Myth
- How Fat Moves from Food to the Bloodstream
- How Fat and Cholesterol in Food Affect Blood Cholesterol Levels
- Dietary Fats and Heart Disease: Healthy Fats in Healthy Diets
- Dietary Fats and Diabetes
- Dietary Fats and Cancer
- Dietary Fats and Other Chronic Conditions
- Dietary Fats and Obesity
- The Bottom Line: Recommendations for Fat Intake
- References
Introduction: It's Time to End the Low-Fat Myth
It's time to end the low-fat myth. For decades, a low-fat diet was touted as a way to lose weight and prevent or control heart disease and other chronic conditions, and food companies re-engineered products to be reduced-fat or fat-free, often compensating for differences in flavor and texture by increasing amounts of salt, sugar, or refined grains. However, as a nation, following a low-fat diet hasn't helped us control weight or become healthier.
- In the 1960s, fats and oils supplied Americans with about 45 percent of calories; (1) about 13 percent of adults were obese and under 1 percent had type 2 diabetes, a serious weight-related condition. (2,3)
- Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; (4) yet 34 percent of adults are obese and 11 percent have diabetes, most with type 2 diabetes. (5,6)
Why hasn't cutting fat from the diet paid off as expected? Detailed research shows that the total amount of fat in the diet isn't really linked with weight or disease. What really matters is the type of fat and the total calories in the diet. (7–15)
- Bad fats, meaning trans and saturated fats, increase the risk for certain diseases.
- Good fats, meaning monounsaturated and polyunsaturated fats, do just the opposite. They are good for the heart and most other parts of the body.
One problem with a generic lower fat diet is that it prompts most people to stop eating fats that are good for the heart along with those that are bad for it. Another problem is that when people cut back on fat, they often switch to foods full of easily digested carbohydrates—white bread, white rice, potatoes, sugary drinks, and the like—or to fat-free products that replace healthful fats with sugar and refined carbohydrates. The body digests these carbohydrates very quickly, causing blood sugar and insulin levels to spike. Over time, eating lots of "fast carbs" can raise the risk of heart disease and diabetes as much as—or more than—eating too much saturated fat. (16–18) That's why it's important to replace foods high in bad fats with foods high in good fats—not with refined carbohydrates.
What about cholesterol in food? For most people, the mix of fats in the diet influences cholesterol in the bloodstream far more than cholesterol in food does.
How Fat Moves from Food to the Bloodstream
Almost all foods contain some fat. Even quintessential fat-free foods like carrots and lettuce contain small amounts of this nutrient. That's a testament to how important fats are for life. Fat provides a terrific source of energy as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into cells and what comes out. The body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how muscles respond to insulin's "open up for sugar" signal; different types of fats can also fire up or cool down inflammation.
Fat and cholesterol can't dissolve in water or blood. The body gets around this basic chemistry problem by packaging fat and cholesterol into tiny, protein-covered particles called lipoproteins. Although lipoproteins can carry quite a bit of fat, they mix easily with blood and flow with it. Some of these particles are big and fluffy, others small and dense. The most important ones are low-density lipoproteins, high-density lipoproteins, and triglycerides.
Low-density lipoproteins (LDL) carry cholesterol from the liver to the rest of the body. Cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in the blood, these particles can form deposits in the walls of the coronary arteries and other arteries throughout the body. Such deposits, called plaque, can narrow arteries and limit blood flow. When plaque breaks apart, it can cause a heart attack or stroke. Because of this, LDL cholesterol is often referred to as bad, or harmful, cholesterol.
High-density lipoproteins (HDL) scavenge cholesterol from the bloodstream, from LDL, and from artery walls and ferry it back to the liver for disposal. Think of HDL as the garbage trucks of the bloodstream. HDL cholesterol is often referred to as good, or protective, cholesterol. Several strategies can help you lower the amounts of total and harmful LDL cholesterol in your bloodstream, and thus your risk of heart disease.
Triglycerides make up most of the fat that you eat and that travels through the bloodstream. As the body's main vehicle for transporting fats to cells, triglycerides are important for good health. But as is the case for so many things, an excess of triglycerides can be unhealthy.
In general, the lower your LDL and the higher your HDL, the better your chances of preventing heart disease and other chronic conditions. Guidelines from the National Cholesterol Education Program suggest specific targets.
How Fat and Cholesterol in Food Affect Blood Cholesterol Levels
The types of fat in the diet determine to a large extent the amount of total, HDL, and LDL cholesterol in the bloodstream. The types and amount of carbohydrate in the diet also play a role. Cholesterol in food matters, too, but not nearly as much.
Good Fats
Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. They are liquids at room temperature.
There are two types of unsaturated fats:
- Monounsaturated fats are found in high concentrations in olive, peanut, and canola oils; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
- Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish; canola oil, though higher in monounsaturated fat, is also a good source of polyunsaturated fat. Omega-3 fats, which are fast becoming the darling of the supplement industry, are an important type of polyunsaturated fat. The body can't make these, so they must come from food. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flax seeds, walnuts, and oils such as flaxseed, canola, and soybean.
Dutch researchers conducted an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid levels. In trials in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL. (19) More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats, lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk. (7)
Most people don't get enough of these healthful unsaturated fats each day. No strict guidelines have been published regarding their intake. The traditional Greek diet, for example, gets up to 30 percent of its calories from monounsaturated fats, mostly from olive oil. For polyunsaturated fats, the American Heart Association has set 8 to 10 percent of calories as a prudent target; there is evidence, though, that eating more polyunsaturated fat—on the order of 15 percent of daily calories—in place of saturated fat can lower heart disease risk. (13) Since no one eats by percentage of daily calories, a good rule of thumb is to choose foods rich in unsaturated fats over foods rich in saturated fats whenever possible. (To learn more, check out this chart, Finding Foods with Healthy Fats.)
Bad Fats
There's been controversy brewing over the past decade about just how bad saturated fat is for health. Fueling the debate, in part, has been the resurgence of the Atkins Diet, which eschews carbs but allows liberal use of high-fat foods, including foods high in saturated fat—butter, bacon, steak, cheese, and the like. (20) More recently, several studies seemed to suggest that eating diets high in saturated fat did not raise the risk of heart disease—a finding that ran counter to decades of dietary advice. (21,22) One highly-publicized report analyzed the findings of 21 studies that followed 350,000 people for up to 23 years. Investigators looked at the relationship between saturated fat intake and coronary heart disease (CHD), stroke, and cardiovascular disease (CVD). Their controversial conclusion: "There is insufficient evidence from prospective epidemiologic studies to conclude that dietary saturated fat is associated with an increased risk of CHD, stroke, or CVD."(21)
With headlines like "Saturated Fat is Not Your Heart's Enemy," and "NOT GUILTY: The Long-Standing Vilification of Saturated Fat Finally Turning to Vindication,"(23,24) some of the media and blog coverage of these studies would have you believe that scientists had given a green light to eating bacon, butter, and cheese. But that's an oversimplified and erroneous interpretation. Read the study and subsequent studies more closely, and the message is more nuanced: Cutting back on saturated fat can be good for health if people replace saturated fat with good fats, especially, polyunsaturated fats. (16,25) Eating good fats in place of saturated fat lowers the "bad" LDL cholesterol, and it improves the ratio of total cholesterol to "good" HDL cholesterol, lowering the risk of heart disease. Eating good fats in place of saturated fat can also help prevent insulin resistance, a precursor to diabetes. (26)
Cutting back on saturated fat will likely have no benefit, however, if people replace saturated fat with refined carbohydrates—white bread, white rice, mashed potatoes, sugary drinks, and the like. Eating refined carbs in place of saturated fat does lower "bad" LDL cholesterol—but it also lowers the "good" HDL cholesterol and increases triglycerides. The net effect is as bad for the heart as eating too much saturated fat—and perhaps even worse for people who have insulin resistance because they are overweight or inactive. (17,25)
The latest Dietary Guidelines for Americans recommends getting less than 10 percent of calories each day from saturated fat. (27) The American Heart Association goes even further, recommending limiting saturated fat to no more than 7 percent of calories. (28) But framing diet recommendations in terms of "percentage of daily calories" is not terribly useful for the average consumer. That's because people eat foods—not isolated nutrients.
In the U.S., pizza and cheese are the biggest food sources of saturated fat in the diet (see table). (29) Other dairy products (whole and reduced fat milk, butter, dairy desserts) and meat products (sausage, bacon, beef, hamburgers) are also major contributors, as are foods made with them (cookies and other grain-based desserts, Mexican dishes). Keep in mind that all foods contain a mix of fats: Even "healthy" foods like chicken and nuts do contribute some saturated fat to the diet, though they are much lower in saturated fat than beef, cheese, and ice cream. A few plant foods are also high in saturated fats, such as coconut and coconut oil, palm oil, and palm kernel oil.
As a general rule, it's a good idea to keep your intake of saturated fats as low as possible. We can't eliminate saturated fat from our diets completely, because foods that are good sources of healthy fats—olive oil, walnuts, salmon—also contain a little bit of saturated fat. And it would be a mistake to cut back on nuts, oils, and fish to minimize saturated fat. When you add it up, red meat and full-fat dairy products (cheese, milk, ice cream, butter) are among the main sources of saturated fat in our diets. So keeping these foods low is the best way to reduce intake of saturated fat. And when you cut back on red meat and dairy products, replace them with foods that contain healthy fats—fatty fish like salmon, nuts and seeds, plant oils, avocadoes—not with foods that are high in refined carbohydrates.
Very Bad Fats: Trans Fats
Trans fatty acids, more commonly called trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid, which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. (Fully hydrogenating a vegetable oil creates a fat that acts like a saturated fat.) It's no wonder that partially hydrogenated oils became a mainstay in restaurants and the food industry, for frying, baked goods, and processed snack foods and margarines.
For years, margarine was promoted as a heart-healthy alternative to butter. Since margarine was made from unsaturated vegetable oils, most people assumed it would be better for long-term health than butter, which was known to contain a lot of cholesterol and saturated fat. That assumption turned out to be wrong. Research showed that some forms of margarine—specifically the hard stick margarines—were worse for the heart than butter. This was because they contained large amounts of trans fats from partially hydrogenated oils.
The Nurses' Health Study found that women who ate 4 teaspoons of stick margarine a day had a 50 percent greater risk of heart disease than women who ate margarine only rarely. (62)
So should you choose butter over margarine? Whenever possible, skip both and use a liquid vegetable oil. At the table, try dipping bread in olive oil instead of slathering it with butter or margarine. When sautéing, try using olive, canola, or another liquid vegetable oil, with a little bit of butter for flavor. If you need something spreadable, choose a soft margarine that is not only trans free but low in saturated fat. A number of soft margarines are made from a blend of healthful oils, and some have the added benefit of containing cholesterol-lowering plant sterols. Keep in mind that you need to eat two servings of these sterol-containing margarines a day to put a small dent in your LDL level. Read more about how to spot trans fat on food labels.
Partially hydrogenated oil is not the only source of trans fats in our diets. Trans fats are also naturally found in beef fat and dairy fat, in small amounts.
Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, (30) an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. And they contribute to insulin resistance. (26) Even small amounts of trans fat in the diet can have harmful health effects. For every extra 2 percent of calories from trans fat daily, the risk of coronary heart disease increases by 23 percent. Eliminating industrial-produced trans fats from the U.S. food supply could prevent between 6 and 19 percent of heart attacks and related deaths, or more than 200,000 each year. (31)
In the 1990s, the average American was eating about six grams of trans fats a day, most of that from partially hydrogenated oils found in commercially prepared baked goods, margarines, snack foods, processed foods, French fries, and other fried foods prepared in restaurants and fast food franchises. (32) Ideally that should be under two grams a day, and zero from partially hydrogenated oils is best.
A 2006 labeling law that forced food companies to list trans fats on the label has reduced trans fat levels in the U.S. food supply, since many food makers have switched to using trans-free oils and fats in their products. And recent study from the Centers for Disease Control and Prevention finds that Americans' blood-levels of trans fats dropped 58 percent from 2000 to 2009—evidence that the labeling law has had its desired effect. (64) Some experts had feared that food makers would replace trans fat with saturated fat, diminishing any health benefits from the switch. But 2010 survey of 83 major-brand grocery store products and restaurant dishes offers encouraging news: When most of these food makers reformulated their products, they cut back on trans fat without increasing saturated fat. (33)
As trans fat intake dwindles in developed countries, it is on the rise in some developing nations. Inexpensive partially hydrogenated soybean oil has become a staple not only for the food industry but for home use. This shift away from traditional cooking oils and toward trans-rich partially hydrogenated oils is contributing to the growing epidemic of cardiovascular disease in developing nations around the world.
Cholesterol in Food
The discovery half a century ago that high blood cholesterol levels were strongly associated with an increased risk for heart disease triggered numerous warnings to avoid foods that contain cholesterol, especially eggs and liver. As it turns out, most people make more cholesterol than they absorb from their food. A body of scientific studies shows only a weak relationship between the amount of cholesterol a person consumes and his or her blood cholesterol levels (34) (weak but still important for heart disease). In studies of more than 80,000 female nurses, Harvard researchers found that consuming about an egg a day was not associated with higher risk of heart disease (too few women in the study were eating more than an egg a day to evaluate the effects of higher egg intakes). (35,36) One reason for the lack of association is that eggs are a good source of many nutrients that may counterbalance a slight increase in risk of heart disease. Also, eggs can take the place of other breakfast foods that have adverse effects, such as white toast with butter. One note of caution: Among women in this study with diabetes and in another study of men with diabetes, higher egg consumption has been associated with increased risks of heart disease.
Research suggests that moderate egg consumption can be part of a healthy diet. But this research doesn't give the green light to daily three-egg omelets, especially for people who already have heart disease or diabetes. Read more about eggs and heart health.
For most people, the amount of cholesterol eaten has only a modest impact on the amount of cholesterol circulating in the blood. (37) For some people, though, blood cholesterol levels rise and fall very strongly in relation to the amount of cholesterol eaten. For these "responders," avoiding cholesterol-rich foods can have a substantial effect on blood cholesterol levels. Unfortunately, at this point there is no way other than by trial and error to identify responders from non-responders to dietary cholesterol.
Dietary Fats and Heart Disease: Healthy Fats in Healthy Diets, Not Low Fat
For years, the party line from the American Heart Association, National Institutes of Health, World Health Organization, and others was to reduce dietary fat. They generally called for limiting fat intake to under 30 percent of daily calories. There wasn't much evidence to support the notion of low-fat diets in the beginning. (38) There is even less now. Numerous reports over the years have questioned the wisdom of recommending low-fat diets for preventing or retarding heart disease.
A big nail in the coffin came from the Women's Health Initiative Dietary Modification Trial, published in the February 8, 2006, Journal of the American Medical Association. (9) This eight-year trial, which included almost 49,000 women, found virtually identical rates of heart attack, stroke, and other forms of cardiovascular disease in women who followed a low-fat diet and in those women who didn't. What's more, women on the low-fat diet didn't lose—or gain—any more weight than women who followed their usual diets. (8)
This randomized trial supports prior findings from the Nurses' Health Study (36) and the Health Professionals Follow-up Study. (39) In both of these, no link was seen between the overall percentage of calories from fat and any important health outcome, including cancer, heart disease, and weight gain. What was important in these studies was the type of fat in the diet. (40)
As research grows on diet and heart disease, it's becoming clearer that looking at a single nutrient in isolation cannot tell us the whole story about a person's heart disease risk. People eat foods, not nutrients, and they eat them in an overall dietary pattern. The so-called "Western" diet pattern—high in red meat and processed meat, refined grains, potatoes, and sugary drinks, and low in fruits, vegetables, whole grains, and healthy fats—is associated with higher risk of heart disease. The traditional Mediterranean Diet pattern, in contrast, appears to lower the risk of heart disease, stroke, and metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. (11,41,42)
The Mediterranean-style diet is high in fat, but most of that fat comes from olive oil or plant sources, such as nuts and seeds, and saturated fat intakes are low. Mediterranean-style diets are also characterized by bountiful intakes of vegetables, fruits, beans, nuts, and whole grains, as well as some cheese and yogurt. So if you are concerned about heart health, pay attention to your overall diet, not just to the type of fat. (Check out two clear guides to choosing a healthy diet, from the Dept. of Nutrition at Harvard School of Public Health: the Healthy Eating Pyramid and the Healthy Eating Plate.)
Dietary Fats and Diabetes
The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes. (26) Trans fats do just the opposite. (31,40) Eating omega-3 fats from fish does not protect against diabetes, even though there is much evidence that these marine omega-3 fats help prevent heart disease. (43) If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease. (44)
Dietary Fats and Cancer
Researchers once suspected an association between dietary fat and certain cancers. Here again, in adults, the percentage of calories from total fat consumed appears to have no important relation to cancer risk, and no clear evidence has linked any specific type of fat with cancer incidence.
Breast Cancer
By the early 1980s, most nutrition experts believed that dietary fat was a major cause of breast cancer. (45,46) This thinking was largely based on international comparisons showing higher breast cancer rates in countries with higher per capita fat intake. But such comparisons are very broad in nature. As more detailed studies were performed over the next couple of decades, the apparent link between total fat intake and breast cancer has faded. (47) The Women's Health Initiative Dietary Modification Trial, which was specifically designed to examine the effect of a low-fat diet on the development of breast cancer, showed similar rates of breast cancer in women eating a low-fat diet and in those eating a "regular" diet. (10) One recent study from the National Institutes of Health–AARP Diet and Health Study found a very weak positive association between fat and postmenopausal breast cancer, (48) but when combined with the many other studies detailed above, the overall evidence does not support a relationship between total fat intake and breast cancer.
Although studies—including those by Harvard researchers—of different types of fat have largely failed to find a link with breast cancer, some evidence suggests that animal fat intake in young women may be linked to higher risk of breast cancer. In the Nurses' Health Study II, premenopausal women who ate diets high in animal fat had a 40 to 50 percent higher risk of breast cancer, compared to women who ate the least animal fat. (49) Because vegetable fat was not related to risk of breast cancer, these findings suggest that red meat and high-fat dairy products may contain other factors, such as hormones, that increase risk of breast cancer. Some European studies have reported suggestive findings of lower breast cancer risk among women with a high intake of monounsaturated fats (mainly in the form of olive oil). (50,51)
Colon Cancer
As with breast cancer, international comparisons initially suggested an association between total dietary fat intake and colon cancer risk. But later and better studies contradicted these earlier findings and revealed instead an association that was weak at best. As was the case with breast cancer, women in the Women's Health Initiative Dietary Modification Trial who ate a low-fat diet developed colon cancer at the same rate as women who didn't. (8) Although fat intake doesn't seem to increase colon cancer risk, there is convincing evidence that high consumption of red meat (beef, pork, and lamb) and processed meat (hot dogs, bacon, and deli meats) does increase colon cancer risk. (52) It's best to limit red meat consumption to no more than twice a week, and to avoid processed meats.
Prostate Cancer
Although the exact connection between dietary fat and prostate cancer is far from clear, there is some evidence that diets high in animal fat and saturated fat increase prostate cancer risk. However, some studies have also shown no association, while others have implicated unsaturated fats. Clearly much more research is needed to clear up the exact links between dietary fat and prostate cancer.
Other Cancers
Preliminary research has also linked the intake of certain kinds of fat with other cancers, though much more research is needed to confirm these results. In the Nurses' Health Study, Harvard researchers found that a high intake of trans fats was associated with risk for non-Hodgkin's lymphoma. (53)
Dietary Fats and Other Chronic Conditions
Although cardiovascular disease and cancer have received the lion's share of researchers' attention, there is a small but growing body of work on the effects of dietary fats on conditions such as depression, (54) osteoporosis, (55) age-related memory loss, (56) cognitive decline, (57) macular degeneration, (58) multiple sclerosis, (59) infertility and endometriosis, (60,61) and other chronic conditions. These findings, which are still early, do not provide any evidence to modify dietary fat recommendations based on the prevention of cardiovascular disease.
Dietary Fats and Obesity
It is a common belief that the more fat you eat, the more weight and body fat you gain. This belief has been bolstered by much of the nutrition advice given to people over the past few decades, which has focused on lowering total fat intake while increasing carbohydrate intake. But the notion that food fat equals body fat isn't completely true, and the advice has been misguided. For example, while Americans have gradually decreased the proportion of calories they get from fat over the past few decades, rates of obesity have increased steeply.
Over the short term, following a low-fat diet can lead to a small weight loss. But so does following a high-fat, low-carbohydrate diet. Or a high-protein, low-carbohydrate diet. Actually, almost any diet that helps you take in fewer calories works over the short term. In other words, for most people low-fat diets offer no apparent advantages over diets with fat levels close to the national average. This was demonstrated in the Women's Health Initiative Dietary Modification Trial. Women in this trial who were assigned to a low-fat diet in the long run did not lose, or gain, more weight than women eating a "usual" diet. (8) More recently, a two-year head-to-head trial comparing different weight loss strategies found that low-carb, low-fat, and Mediterranean-style diets worked equally well, and that there was no speed advantage for one diet over another. (12) In another trial, a Mediterranean diet was superior to a low-fat diet. (62)
Just as overall diet quality is important for preventing heart disease, diet quality seems to be an important factor in weight gain. A recent study from the Harvard School of Public Health tracked the diet and lifestyle habits of 120,000 men and women for up to 20 years, looking at how small changes contributed to weight gain over time. (14) People who ate more nuts, a high-fat food that was traditionally taboo for dieters, gained less weight over the course of the study—about a half pound less every four years. People who ate more vegetables, whole grains, and fruits also gained less weight. In contrast, people who ate more red and processed meat over the course of the study gained more weight—about a pound extra every four years. So did people who ate more French fries, potatoes and potato chips, sugary drinks, and refined grains—gaining an extra 3.4, 1.3, 1.0, and 0.6 pounds every four years, respectively. Of course, the calories from nuts, whole grains, fruits, and vegetables don't disappear. What's likely happening is that when people increase their intake of these foods, they cut back on calories from other foods.
Although more research is needed, a prudent recommendation for losing weight or maintaining a healthy weight is to choose an overall healthy diet, such as one described by the Healthy Eating Pyramid and the Healthy Eating Plate, and be mindful of the amount of food you eat in relation to the amount of calories you burn in a day. A moderate intake of fats, with an emphasis on healthful unsaturated fats, fits in fine with a weight-loss or weight-maintaining diet.
The Bottom Line: Recommendations for Fat Intake
Although the different types of fat have a varied—and admittedly confusing—effect on health and disease, the basic message is simple: Out with the bad, in with the good. You can do this by choosing foods with healthy fats, limiting foods that are high in saturated fat, and avoiding trans fat. Here's how to make it happen:
- Eliminate trans fats from partially hydrogenated oils. Food labels should say "0" (zero) on the line for trans fat; also scan the ingredient list to make sure it does not contain partially hydrogenated oils (food labeling laws allow food makers to have up to 0.5 grams of trans fat in a product but still list "0" on the line for trans fats). Fortunately, most food manufacturers have removed trans fats from their products. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat (many already have).
- Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions, or just eating smaller amounts of full-fat dairy products, such as cheese. Don't replace red meat with refined carbohydrates (white bread, white rice, potatoes, and the like).
- In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats, in cooking and at the table. Olive oil, canola oil, sunflower oil, safflower oil, corn oil, peanut oil, and the like are great sources of healthy fat.
- Eat one or more good sources of omega-3 fats every day. Fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil are excellent sources of omega-3 fats.
Avocado is a great source of healthy unsaturated fats. Try this recipe for guacamole from The Culinary Institute of America.
As you choose foods with healthy fat, and limit the amount of trans and saturated fats in your diet, keep in mind that replacing saturated fat with refined carbohydrates will not protect you against heart disease and may even raise your risk. But there is solid proof that replacing saturated fat with unsaturated fats will help lower your heart disease risk.
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25. Astrup A, Dyerberg J, Elwood P, et al. The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: where does the evidence stand in 2010? Am J Clin Nutr. 2011;93:684-8.
26. Riserus U, Willett WC, Hu FB. Dietary fats and prevention of type 2 diabetes. Prog Lipid Res. 2009;48:44-51.
27. U.S. Department of Agriculture, U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, D.C.: U.S. Government Printing Office; 2010.
28. Lichtenstein AH, Appel LJ, Brands M, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114:82-96.
29. National Cancer Institute. Risk Factor Monitoring and Methods: Table 1. Top Food Sources of Saturated Fat among U.S. Population, 2005–2006. NHANES. Accessed January 11, 2012.
30. Mozaffarian D, Pischon T, Hankinson S, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004;79:606-12.
31. Mozaffarian D, Katan M, Ascherio A, Stampfer M, Willett W. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601-13.
32. Allison DB, Egan SK, Barraj LM, Caughman C, Infante M, Heimbach JT. Estimated intakes of trans fatty and other fatty acids in the U.S. population. J Am Diet Assoc. 1999;99:166-74.
33. Mozaffarian D, Jacobson MF, Greenstein JS. Food reformulations to reduce trans fatty acids. N Engl J Med. 2010;362:2037-9.
34. Kratz M. Dietary cholesterol, atherosclerosis and coronary heart disease. Handb Exp Pharmacol. 2005:195-213.
35. Hu F, Stampfer M, Rimm E, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999;281:1387-94.
36. Hu F, Stampfer M, Manson J, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491-9.
37. Fernandez M. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.
38. Willett WC. Nutritional Epidemiology. New York: Oxford University Press; 1998.
39. Ascherio A, Rimm E, Giovannucci E, Spiegelman D, Stampfer M, Willett W. Dietary fat and risk of coronary heart disease in men: cohort follow up study in the United States. BMJ. 1996;313:84-90.
40. Hu F, Manson J, Willett W. Types of dietary fat and risk of coronary heart disease: a critical review. J Am Coll Nutr. 2001;20:5-19.
41. Fung TT, Rexrode KM, Mantzoros CS, Manson JE, Willett WC, Hu FB. Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women. Circulation. 2009;119:1093-100.
42. Kastorini CM, Milionis HJ, Esposito K, Giugliano D, Goudevenos JA, Panagiotakos DB. The effect of Mediterranean diet on metabolic syndrome and its components: a meta-analysis of 50 studies and 534,906 individuals. J Am Coll Cardiol. 2011;57:1299-313.
43. Kaushik M, Mozaffarian D, Spiegelman D, Manson JE, Willett WC, Hu FB. Long-chain omega-3 fatty acids, fish intake, and the risk of type 2 diabetes mellitus. Am J Clin Nutr. 2009;90:613-20.
44. Hu FB, Cho E, Rexrode KM, Albert CM, Manson JE. Fish and long-chain omega-3 fatty acid intake and risk of coronary heart disease and total mortality in diabetic women. Circulation. 2003;107:1852-7.
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46. Willett W, MacMahon B. Diet and cancer–an overview (second of two parts). N Engl J Med. 1984;310:697-703.
47. Smith-Warner S, Spiegelman D, Adami H, et al. Types of dietary fat and breast cancer: a pooled analysis of cohort studies. Int J Cancer. 2001;92:767-74.
48. Thiébaut A, Kipnis V, Chang S, et al. Dietary fat and postmenopausal invasive breast cancer in the National Institutes of Health-AARP Diet and Health Study cohort. J Natl Cancer Inst. 2007;99:451-62.
49. Cho E, Spiegelman D, Hunter D, et al. Premenopausal fat intake and risk of breast cancer. J Natl Cancer Inst. 2003;95:1079-85.
50. Sieri S, Krogh V, Pala V, et al. Dietary patterns and risk of breast cancer in the ORDET cohort. Cancer Epidemiol Biomarkers Prev. 2004;13:567-72.
51. Kushi L, Giovannucci E. Dietary fat and cancer. Am J Med. 2002;113 Suppl 9B:63S-70S.
52. World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective – Online. 2007. Accessed January 11, 2012.
53. Zhang S, Hunter DJ, Rosner BA, Colditz GA, Fuchs CS, Speizer FE, Willett WC. Dietary fat and protein in relation to risk of non-Hodgkin's lymphoma among women. J Natl Cancer Inst. 1999; 90:1751-8.
54. Lucas M, Mirzaei F, O'Reilly EJ, et al. Dietary intake of n-3 and n-6 fatty acids and the risk of clinical depression in women: a 10-y prospective follow-up study. Am J Clin Nutr. 2011;93:1337-43.
55. Kruger MC, Coetzee M, Haag M, Weiler H. Long-chain polyunsaturated fatty acids: selected mechanisms of action on bone. Prog Lipid Res. 2010;49:438-49.
56. Parrott M, Greenwood C. Dietary influences on cognitive function with aging: from high-fat diets to healthful eating. Ann N Y Acad Sci. 2007;1114:389-97.
57. Devore EE, Stampfer MJ, Breteler MM, et al. Dietary fat intake and cognitive decline in women with type 2 diabetes. Diabetes Care. 2009;32:635-40.
58. Hodge W, Schachter H, Barnes D, et al. Efficacy of omega-3 fatty acids in preventing age-related macular degeneration: a systematic review. Ophthalmology. 2006;113:1165-72.
59. Schwarz S, Leweling H. Multiple sclerosis and nutrition. Mult Scler. 2005;11:24-32.
60. Chavarro J, Rich-Edwards J, Rosner B, Willett W. Dietary fatty acid intakes and the risk of ovulatory infertility. Am J Clin Nutr. 2007;85:231-7.
61. Missmer SA, Chavarro JE, Malspeis S, et al. A prospective study of dietary fat consumption and endometriosis risk. Hum Reprod. 2010;25:1528-35.
62. Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008;359:229-41.
63. Willett W, Stampfer M, Manson J, et al. Intake of trans fatty acids and risk of coronary heart disease among women. Lancet. 1993;341:581-5.
64. Vesper HW, Kuiper HC, Mirel LB, Johnson CL, Pirkle JL. Levels of plasma trans-fatty acids in non-Hispanic white adults in the United States in 2000 and 2009. JAMA. 2012; 307:562-3.
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RA – it's not 'fair wear and tear'!May 4, 2012 at 9:20 am | Posted in arthrits, rheumatoid arthritis, fibromyalgia, joint pai, Me, rheumatoid arthritis (RA) | 9 Comments
Tags: arthritis, autoimmune arthritis, diagnosis, doctor, fatigue, GP, IAAM, joint pain, knee, methotrexate, MTX, NRAS, nurse, occupational therapist, OT, pain, physical therapy, physio, R.A., RA, rhematoid arthritis, rheumatoid, Rheumatoid arthritis, rheumatoid arthritis (RA), rheumatology, stiffness, tiredness
One of the many things people with rheumatoid arthritis battle with is the many misconceptions around the disease, the most 'popular' of which is that 'arthritis is wear and tear on your joints'. One of the reasons this misconception is so hard to grapple with is that it's true – sometimes. There are many, many kinds of arthritis – all arthritis means is joint inflammation. It comes from the Greek arthron (arthretes or similar depending on which dictionary you look in!) for joint, and –itis, a suffix used to indicate inflation, so it means inflamed joint.
What the word arthritis doesn't tell you is why the joint is inflamed, and thereby hangs a tale! It gets even more confusing because arthritis tends to be split into the many kinds of 'inflammatory arthritis' on the one side, and osteoarthritis, which (is 'wear and tear' though by no means always fair!) on the joints, on the other. And yet arthritis means inflammatory, and of course osteoarthritis can cause some inflammation too, so it makes it even harder to explain the differences simply.
Perhaps the most important thing is that however unpleasant, debilitating and downright painful osteoarthritis is, it affects the joints and only the joints. Rheumatoid arthritis and the other related autoimmune diseases are just that – diseases, aka illnesses, and can affect considerably more than your joints.
The difference in a nutshell
Osteoarthritis (also known as wear-and-tear arthritis or degenerative joint disease) is caused by the cartilage between the bones in a joint wearing away or breaking down. The cartilage basically sits between the bones of a joint and stop them rubbing together. When they do rub together because the cartilage is worn away it can cause a great deal of pain and debilitation. It often (though by no means always) occurs in one joint, and may be a joint that has been used a great deal e.g. a blacksmith getting osteoarthritis in an arm joint.
Rheumatoid arthritis on the other hand (and that's the one I'm going to talk about because it's the one I know, as I live with it every day) is a chronic, progressive, inflammatory arthritis. Chronic means long-term, it's there and, in this case, it's not going to go away. Progressive means without treatment it's likely to get worse. It is an autoimmune disease, whereby, for reasons not yet understood (though theories abound) the body's immune system attacks some of the body's own tissue instead of (or as well as) invading bacteria etc. In rheumatoid arthritis (RA) it is the synovium (joint lining) that is the main target of attack, but many other organs can be affected too.
Spot the difference
Even doctors find this one tricky, which is why RA can sometimes take a very long time to diagnose. Another problem is that RA seems to crop up with infinite variety; just about every patient 'presents' differently when they go to see their doctor. Some things to look out for though are:
RA will almost always occur in more than one joint at the same time
- RA will often involve obvious swelling around the joints
- RA will often involve obvious redness around the joints
- People with RA will often find joints extremely stiff first thing in the morning, with this stiffness wearing away gradually over a period of an hour or more
- People with RA will often feel unwell, with a kind of general 'don't feel good' feeling including tiredness, headaches, lethargy and fatigue
- RA apparently often occurs 'symmetrically' – i.e. if you have it one hand, it will also occur in the other. If you have it one knee, it will crop up in the other one too.
- RA frequently affects the small joints – those in the hands and feet, whereas osteoarthritis often affects the larger joints.
But see all those 'often's and 'almost's? That's why it's so hard to diagnose! The worst of my RA, for instance, has been in my knees and shoulders, so I don't fit the 'small joints' pattern, although it does all affect hands and feet.
The good news as told by Pollyanna Penguin
If you have osteoarthritis, short of joint replacement and painkillers there's probably not a lot you can do about it (although maybe glucosamine helps in some way – the jury is out!) If you have rheumatoid arthritis there are treatments available. They are many and varied, and some work for some people and others work for others and you're really incredibly unlucky they won't work for you ; if you're new to this whole RA thing, don't panic when you read the blogs all around the RA community. There are hundreds of people out there whose RA is under really good control through drugs and/or other treatments, and as a consequence they consider they have better things to do than blog about arthritis! So those of us who blog tend to be the unlucky ones – although of course there are exceptions. I'm on the fence here – I'm a lucky one – things are pretty much under control, and I only blog once in a while when I have something to say or those nice folks over at IAAM ask me to!
There are many medical treatments out there, and there are new ones coming out quite often too. The new ones, largely 'biologics' tend to be very expensive at the moment so your doctor will probably start you off on some of the older ones, which are 'cheap as chips' as one of the rheumatology nurses at my hospital put it. I'm on that old stalwart methotrexate. It's the most commonly used drug I think, it's certainly 'cheap as chips' these days, and for me it really works. Some people have nasty side-effects from it though, and for others it just doesn't do the job. If that's the case then it can be tried in combination with other things, or you might be moved on to one of the spangly new biologics.
You might, of course, opt to go for a non-medical treatment. My personal belief is that it's a good idea to get things under control with medicine and then use other things such as physiotherapy (physical therapy is the US translation!), occupational therapy, acupuncture if you think it helps, dietary things etc. added on top, because I believe that this is a progressive disease and that these various medications, although they won't flat out cure you, can and often will stop the progression, which is hugely important. Other people disagree and use complementary therapies, which seem to help them. It's your choice – but please, just do your research before you decide!
So, it's not all doom and gloom – anyone with RA (or osteo for that matter) would rather not have it, but there are things that can be done, and there is also support out there, from NRAS and Arthritis Care in the UK, the Arthritis Foundation (and others I'm sure) in the US and UK, and now from IAAM, the International Autoimmune Arthritis Movement. IAAM are doing a lot to increase people's awareness and understanding of what autoimmune arthritis (RA being one kind of that) is, and I'm proud to be a member and a 'blog leader' for them. They have established World Autoimmune Arthritis Day (WAAD), to be held annually on May 20th, online and during all time zones, making it a 47-hour online event! This Virtual Convention will unite patients, supporters and nonprofits from around the globe, inviting them to participate in both live and on-demand presentations, scheduled live chat sessions, surveys, live Call to Action posts and access to an online library of downloadable resources that can help people with autoimmune arthritis and their supporters in managing their diseases. WAAD is registered on 16 health calendars internationally and has already received nonprofit support from over a dozen organizations, including the American College of Rheumatology, the Spondylitis Association of America, Arthritis New Zealand, the International Still's Disease Foundation and Lupus UK. As the official Host of this historic event, IAAM invites YOU to be a part of it too. Best of all? It's FREE to register!
World Autoimmune Arthritis Day (WAAD) website link- www.worldautoimmunearthritisday.org
WAAD registration link- http://events.r20.constantcontact.com/register/event?llr=0&oeidk=a07e5n7i1aq5f98d0e9
Happy Birthday
And what's more, it's IAAM's first birthday on May 7th. Slightly in advance Happy Birthday to you, Happy Birthday to you, Happy Birthday dear IA(AAAA)AM*, happy birthday to you.
* Can't sing it properly without some extra As!
9 Comments »
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It's tricky, isn't it? You could almost say that calling the disease 'arthritis' at all is, if not a misnomer, then at least misleading. On the other hand, I'm guessing it's the arthritis aspect that sends most people to the doctor in the first place.
I greatly appreciate your distinction between 'fair wear and tear' and 'not fair', too. As someone with chronic fatigue, it's a very important distinction! Lots of people feel tired, lots of the time. It's probably fair to say that in our society most adults are sleep deprived, trying to do too much, and spend lots of time fatigued – which is 'fair'. True CFS/ME, though, is characterised by disproportionate fatigue which does not improve with extra rest – something that is very hard to understand, even as a sufferer sometimes!
Comment by Alison— May 4, 2012 #
Appreciate your blog
Comment by darla jo cheatwood— May 9, 2012 #
lee-ann what medication are you taking?Sal gerardi
Comment by Anonymous— May 9, 2012 #
Polly, Are you considered in remission or low disease activity? I guess my question is if you are still having problems why no biologics? Does NHS not go there or is this your choice? I'm thinking this way myself and looking for feedback.
Comment by Leslie— July 9, 2012 #
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text: It was as a young man studying theology under the tutelage of Johann Jacob Bodmer that Fuseli became familiar not just with the Romantic notion of the genius with its elevation of the fantastic and sublime to a new aesthetic form, but also its heroes – Homer, the epic "Nibelungenlied", Dante, Milton and Shakespeare. In 1770 he arrived in Rome determined to devote himself to his art. Through a radical economy of style and a rigorous application of pictorial resources together with a correspondingly sharp increase in emotional tension he rejected the charm and grace of early classicism in favour of two-dimensional pictorial unity with a strongly conceptual and anti-naturalistic character; the result is decidedly modern. In 1779 he settled permanently in London. Here the eccentric art of the wild Swiss soon became the focus of attention; he was subsequently to dominate the Royal Academy for decades as professor and keeper.


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2012 Hot Dawgz and Hand Rails Results From Bear Mountain
Words: Hondo
Photos: Nick Hamilton and Cameron Strand
Video: Tyler Malay, Paul Heran, Alexandra Erickson, and Matt Mead
Early season rail jams have come a very long way. Long gone are the days of the white ribbon of death leading into a down bar on a sketchy scaffolding setup. Bear Mountain set the pace for legitimizing early season rail jams when they started Hot Dawgz and Hand Rails, and now, in its 9th year, Clayton Shoemaker and his crew have reached a whole new level.
This years HDHR featured a course that was pretty next level as far as rail jams go. The course would have been considered a gnarly one even if it were in the middle of winter. To start things off riders had the option of either hitting a down bar, or a huge wall-ride. Following those features was this crazy parking garage type structure. Dudes had the option to jib the top of it, or hit it like a hip, or jib the top into a transfer. There were a ton of options.
Following the Hot Dawgz and Hand Rails formula of years past, riders had a jam session, then a break to groom out the course, and then another session. Some people who were killing the first session include Lucas Magoon with his radical, unique style. No one on earth snowboards like Gooner. Jamie Madrid was riding really well too, she's pretty damn good. Ryan Paul was stoking the crowd out with his wild flip maneuvers. Chris Brewster, Johnny Brady, Dylan Alito, Justin Fronius, Spencer Shubert, Durrell Williams, Sam Taxwood, Brandon Hobush, and Mike Rav were also crowd favorites (and some of my personal favorites too). All of these guys have an amazing, and totally unique way of snowboarding, and it's pretty awesome watching it in person. Pretty much everyone was killing it and this would get really long if I listed off everyone that did cool tricks. People are damn good these days…
One of the biggest standouts through out the day was watching Pat Moore snowboard. He charged all day. It's cool that a dude that was in The Art of Flight can still come out to an early season rail jam and kill it. But Pat didn't win. He didn't even get top 3. Which is OK.
The dudes and girl that placed totally deserved it. Desiree Melancon took it for the ladies. She was doing cool lipslides and nose presses all day. Ian Sams ended up taking 3rd for the dudes, which he rightfully deserved because he was doing the hardest rail tricks one after another on the down bar all day. I don't think I saw him miss one. Jaeger Bailey got 2nd place for being able to do the crazy flippy tricks, as well as the really technical rail tricks. I bet we will see cool things from Jaeger in the future. But in the end there could only be one winner, and that was Jonah Owen. After last year, where many people (myself included) believed he got robbed, Jonah was able to come back and take the win. Jonah was crushing it all day. He destroyed the top section with sick wallride tricks, and kept it going by doing cool, crazy shit on the parking structure. If I were a board company team manager, I would be looking to add a new rider. Jonah rips.
Hot Dawgz and Hand Rails really is an amazing way to start off the season. We'd like to give a huge thanks to Clayton and everyone at Bear for getting us all excited to snowboard, and for putting on this amazing event. They only get better and better each year, and I already can't wait for next years!
For the ladies:
1.Desiree Melancon-$1,000.00
For the guys:
3rd: Ian Sams-$1,000.00
2nd: Jaeger Bailey-$3,000.00
1st: Jonah Owen-$10,000.00


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News » Conferences 2012
(UK) Medieval and Renaissance Music Conference 2012 (8 -11 jul 2012)
Location: Department of Music, The University of Nottingham, Lakeside Arts Centre University Park, Nottingham, NG7 2R UK
"In 2012 the Medieval and Renaissance Music Conference will be celebrating its 40th birthday with a return to the venue of the first ever MedRen, held at Nottingham in 1972. This year's conference comprises 43 sessions, plus posters, concerts, workshops and keynotes. Guest Speakers: Prof. Stanley Boorman, Prof. Pedro Memelsdorff, Prof. Richard Freedman …"
(US) New England Chapter of the American Musicological Society (AMS) Meeting Call for Papers (CFP) (Deadline: 13 jul 2012) (Meeting: 29 sep 2012)
Location: College of the Holy Cross, Worcester MA, US
The Fall 2012 meeting of the New England Chapter of the American Musicological Society will be held on Saturday, 29 September 2012 at the College of the Holy Cross (Worcester, MA).
The Program Committee welcomes proposals of up to 300 words for papers and roundtable sessions. Presenters must be members of the American Musicological Society. Those who are not currently dues-paying members of the New England Chapter will be asked to kindly remit the modest Chapter dues ($10).
(UK) Institute of Musical Research Conference: Music and Shape (12-14 jul 2012)
Location: Institute of Musical Research and King's College London, London UK
"Musicians habitually describe music as being shaped, especially when speaking of performance. This conference aims to explore, from as many perspectives as possible, relationships between music and shape. It contributes to the AHRC-funded Research Centre for Musical Performance as Creative Practice and its project, based at King's College London, on 'Shaping Music in Performance' (www.cmpcp.ac.uk/smip.html), and is organised in collaboration with the Institute of Musical Research." (IMR website)
(IT) Fondazione Giorgi Cini Conference: "Seminari di Musica Antica Egida Sartori e Laura Alvini Child soloists in Paris (1680-1720). Charpentier, Nivers, Clérambault, Campra" (23-29 may 2012)
Location: Venice, Island of San Giorgio Maggiore, IT
"This year's early music seminar will explore a repertory that is as unusual as it is neglected: music for child soloists in Paris in the late 17th and early 18th centuries. The repertoire fl ourished above all in choirs and ensembles in the various churches and convents in the city (especially the Sainte Chapelle and the monastery of Port Royal) as well as in Jesuit and other religious schools in general. Music was composed to be performed by child soloists in other places too, however: opera houses, theatres, lay musical schools frequented by the children of the lower nobility and the drawing rooms of the courts of Paris and Versailles. …
(US) CFP (Deadline Extended): New Beethoven Research, AMS/SEM/SMT New Orleans pre-conference, 31 Oct-1Nov 2012
Location: Sheraton and Astor Crowne Plaza Hotels, New Orleans LA, US
"The second conference on New Beethoven Research will be held in New Orleans, Louisiana October 31 and November 1, 2012, immediately preceding the annual conference of the American Musicological Society, together with the Society for Music Theory and the Society for Ethnomusicology."
(UK) Perspectives on Musical Improvisation (10-13 sep 2012) - Registration open
Location: University of Oxford, UK
"The conference brings together a rich set of perspectives on musical improvisation with papers approaching the subject from musicological, cognitive, psycho-social, philosophical, anthropological and pedagogical lenses representing a range of improvisatory genres. In addition to papers, there will be practical workshops and performances; we are also delighted to welcome a number of eminent scholars to the conference - two invited speakers and three panel members:
(US) Conference: New Beethoven Research 2012 (31 oct-01 nov 2012) (Call for Papers Deadline: 01 jun 2012)
Location: Sheraton and Astor Crowne Plaza, New Orlean, Louisiana USA
"The University of Alabama School of Music, together with the University of Illinois, Wake Forest University, the American Beethoven Society, the Ira F. Brilliant Center for Beethoven Studies, and San José State University (Prof. Joanna Biermann UA, Prof. William Kinderman UIUC, Prof. David Levy WFU, Prof. William Meredith SJSU) are sponsoring a second fall conference on New Beethoven Research, to be held in New Orleans on October 31 and November 1, 2012.
(ES) FIMTE 2012 Call for Papers: 11th International Symposium on Spanish Keyboard Music "Diego Fernández" (11-12 oct 2012) (CFP Deadline: 1 jun 2012)
(FIMTE) Festival Internacional de Música de Tecla Española (International Festival of Spanish Keyboard Music)
New Perspectives on the Keyboard Works of Antonio Soler
"The 11th International Symposium on Spanish Keyboard Music "Diego Fernández" will be held at the Parador of Mojácar, Almería, Andalusia , on the 11 to 12 October 2012, as part of FIMTE 2012 (11-14 October): the 13th International Festival of Spanish Keyboard Music. The festival will feature both mainstream and fringe concerts and a workshop on performance-related issues with Luisa Morales.
(US) Historical Harp Society Annual Conference (27-29 June 2012)
Location: Hunter College in Manhattan, New York
- To cultivate, foster, sponsor, and develop appreciation of the art, history, literature and uses of historical harps.
- To promote appreciation of and to raise the level of proficiency in the performance and use of historical harps.
- To keep historical harp makers and performers, along with other friends of the historical harp, informed about literature and activities pertaining to historical harps, and to provide occasions for them to meet.
- To promote the use of historical harps as professional instruments, and to encourage their use among amateurs.
- To encourage the reconstruction of historical harps.
- To collect and disseminate information regarding the construction of and performance upon historical harps."
(USA) Lute Society of America (LSA) 2012 Summer Seminar (24-29 Jun 2012)
Location: Case Western Reserve University, Cleveland Ohio USA
The 2012 Lute Society of America Summer Seminar and Lute Festival, 24 through 29 June, will again take place at Case Western Reserve University in Cleveland. The faculty will include some old familiar faces, Robert Barto, Doug Freundlich, Ellen Hargis, Christopher Morrongiello (along with other members of The Bacheler Consort), Nigel North, Pat O'Brien, Paul O'Dette, and Crawford Young, and we are excited to announce that Eduardo Egüez and Sylvain Bergeron will be joining the roster this time. The Pat O'Brien Scholar will be Grant Herreid, perhaps best known for his performances with Piffaro, and the Lute Doctor will be Andrew Rutherford.
(UK) Call For Papers: Perspectives on Musical Improvisation Conference (10-13 Sep 2012) (CFP Deadline: 09 Jan 2012)
(Re-Post CFP Deadline Extended)
'Perspectives on Musical Improvisation ' Conference - University of Oxford, 10-13 September 2012
The programme committee has extended the call for papers deadline by one week. The closing date is now Monday 16th January.
Please send submissions to firstname.lastname@example.com
For submission guidelines and more details on the conference, go to http://www.music.ox.ac.uk/research/cpccm/perspectives-on-musical-improvisation-conference.html
Faculty of Music, University of Oxford
Improvisation is arguably the most widely distributed form of musical practice - and yet remains the least studied or understood. Indeed, even the boundaries of what is or is not regarded as improvisation remain unclear. This conference will address the many faces of improvisation from a wide range of disciplinary perspectives - historical, psychological, ethnomusicological, analytical, technological, sociological, organological, and pedagogical. Over the course of four days, the conference will include papers, practical sessions, and poster presentations.
The conference is affiliated to the AHRC-funded Centre for Musical Performance as Creative Practice (CMPCP) and enjoys the support of SEMPRE, IMR, BFE, and SMA.
(US) Consuming Music, Commodifying Sound, 1750-1850, Yale Univ., New Haven, (5-6 Oct 2012) (CFP Deadline: 1 Mar 2012)
October 5-6, 2012
The period from 1750 to 1850 witnessed unprecedented growth in the musical marketplace. This was an age in which the proliferation of print technologies, the widening distribution of instruments for domestic use, and the gradual establishment of public music institutions across England and the Continent altered the patterns of circulation for music in its printed and sounding form.
(US) Yale University Conference: "Consuming Music, Commodifying Sound, 1750-1850" (5-6 Oct 2012) (CFP Deadline: 1 Mar 2012)
Consuming Music, Commodifying Sound, 1750-1850
Yale University NH
October 5-6, 2012
Call for Papers
The period from 1750 to 1850 witnessed unprecedented growth in the musical marketplace. This was an age in which the proliferation of print technologies, the widening distribution of instruments for domestic use, and the gradual establishment of public music institutions across England and the Continent altered the patterns of circulation for music in its printed and sounding form.
(US) American Musicological Society Rocky Mountain Chapter: Annual Meeting, Univ. of Northern Colorado, (30-31 Mar 2012) (CFP Deadline: 15 Feb 2012)
(From the AMS mailing list)
"Call for Papers
The Rocky Mountain Chapter of the American Musicological Society will hold its annual meeting on 30-31 Mar, 2012, at the University of Northern Colorado in Greeley, Colorado. The meeting will be held jointly with the Rocky Mountain Chapter of the Society for Music Theory.
(DE) Early-Dance.de Newsletter Update: "Bal de Versailles en costume XVIII ème" in Italy (23-24 Jun 2012)
The"Bal de Versailles en costume du Grand Siècle et du Siècle des Lumières" will take place in Reggia Caserta Palazzo Campanie Caserta Italy, 23-24 June 2012."
(DE) Call For Papers: "The Art of Listening: Trends and Perspectives of a History of Music Listening" (12-14 Jul 2012) (CFP Deadline 15 Feb 2012)
Organized by Christian Thorau (Universität Potsdam), Hansjakob Ziemer (Max Planck Institute for the History of Science)
Since the mid-1990s and the publication of "Listening in Paris: A Cultural History" (1995), the path-breaking book by James Johnson, the history of music listening has been the focus of renewed interest in the fields of musicology, history and cultural studies. There have been a number of recent studies on music listening – as one among many forms of listening in modernity – that examine the act of listening in the concert within the broader context of music, social, cultural, and intellectual history.
(UK) Early Dance Circle (EDC) Annual Lecture: "Dance in eighteenth-century opera: Gluck, Mozart and Idomeneo" (Dr Irene Brandenburg, University of Salzburg) (17 Feb 2012)
(featuring a DVD of a "reconstruction" of the Chaconne in Idomeneo, made by Claudia Jeschke and Sibylle Dahms with dancer Rainer Krenstetter.)
"Irene Brandenburg is a musicologist and dance historian of the history of European musical theatre, with a focus on eighteenth-century Italian opera and ballet. She studied musicology and Romance studies at Salzburg University, receiving a doctor's degree with distinction in 1996.
(DE) Call for Papers: "The Journey of Music(s): Colonial Music Practice in the Age of Enlightenment" (Symposium: 7 Sep 2012) (CFP Deadline: 8 Jan 2012)
7 September 2012, Georg-August-Universität Göttingen, Germany
Half-day symposium as part of the 15th International Congress of the Gesellschaft für Musikforschung, "Music | Musics: Structures and Processes", 4-8 September 2012, Georg-August-Universität Göttingen, Germany
Call for Papers
This half-day symposium is dedicated to a topic that to this day remains under-researched within historical musicology: the forms and effects of colonial music practice during the age of Enlightenment. The heterogeneous characteristics of colonial politics exercised by the Portuguese, Spanish, British, Dutch, Danish, and French allow researchers to draw conclusions regarding many aspects of their musical practices, including where they lie on the spectrum between segregation and acculturation and, in missionary contexts, accommodation of local musical traditions, syncretism, and the rites controversy. Furthermore, …
(CA) Call For Papers: AMS Pacific Northwest Chapter, Univ. of Alberta (27-29 Apr 2012) (CFP Deadline: 13 Feb 2012)
(UK) Call for Papers: Negotiating Early Modern Women (Conference 12-14 Jul 2012) (CFP Deadline: 31 Jan 2012)
Early Modern Research Centre, University of Reading, UK
"A series of panels within Reading University's Early Modern Studies Conference (2012) will be devoted to the exploration of writing by early modern women. We would welcome proposals for panels or individual papers addressing any aspect of early modern women's writing, but we are particularly keen to receive proposals addressing the critical assumptions underlying current scholarly practice.
Early Modern Studies Conference July 12th-14th 2012
(CA) Early Modern Migrations: Exiles, Expulsion, & Religious Refugees 1400–1700 (19-21 Apr 2012)
An International and Interdisciplinary Conference at Victoria College in the University of Toronto.
"The early modern period witnessed a dramatic increase in the migration, expulsion and exile of social groups and individuals around the globe. The physical movements of religious refugees triggered widespread, ongoing migrations that shaped both the contours of European colonialist expansion and the construction of regional, national and religious identities. Human movements (both real and imagined) also animated material culture; the presence of bodies, buildings, texts, songs and relics shaped and reshaped the host societies into which immigrants entered.
(UK) CFP: 15th Biennial International Conference on Baroque Music (11-15 Jul 2012) (CFP Deadline: 15 jan 2012)
Call for PapersThe 15th Biennial International Conference on Baroque Music will be hosted by the Music Department of the University of Southampton from Wednesday 11 July to Sunday 15 July 2012 inclusive.
Proposals are invited for:
- Individual papers of 20 minutes duration (followed by questions and discussion). Speakers will be grouped into sessions of three or four papers in related areas.
- Round-table sessions of one and a half hours, including discussion.
(UK) Early Dance Circle (EDC) Forthcoming 2012 Conferences (17 Feb 2012, 16-18 Mar 2012)
The Circle's recognised objects are to foster knowledge, understanding and appreciation of dance and its context in European society up to and including the twentieth century - and of its music and of other subjects in so far as they affect or are affected by Early Dance."
The following is a list of upcoming 2012 conferences …


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This month's Daring Baker challenge is a milestone. Natalie from Gluten A Go Go and Shel from Musings From the Fishbowl chose lavash crackers for this month's Daring Bakers' challenge and for the first time in DB history, we are going vegan for the challenge. They even included a recipe for gluten-free lavash if we wanted it to be both vegan and gluten-free. They also asked us to make a dip or spread to accompany our crackers as long as the dip or spread is vegan too. They gave us a lot of freedom to personalize the challenge.
I wasn't feeling too creative (my fault, not the challenge's fault) and I decided to go basic. Sesame seeds and sea salt to sprinkle on my lavash with a hummus for my dip. The lavash was really easy to make. I guess the hardest part was trying to roll it thin enough. I only had a rolling pin to help me. A pasta roller would've helped but I lost mine while moving a few years ago and I haven't bought a replacement yet.
After rolling out the dough, I trimmed the edges a little to make it fit my baking sheet pan. I used the edge scraps to make some short and skinny "breadsticks".
Overall I really like this recipe. It's a definite keeper. I plan to use it again for making breadsticks or even a thin crust pizza. Thanks Shel and Natalie! And please go to the Daring Bakers blogroll for links to other posts.
Lavash Crackers
(recipe from "The Bread Baker's Apprentice" by Peter Reinhart)
(makes 1 sheet pan of crackers)
* 1 1/2 cups (6.75 oz) unbleached bread flour
* 1/2 tsp (.13 oz) salt
* 1/2 tsp (.055 oz) instant yeast
* 1 Tb (.75 oz) agave syrup or sugar
* 1 Tb (.5 oz) vegetable oil
* 1/3 to 1/2 cup + 2 Tb (3 to 4 oz) water, at room temperature
* Poppy seeds, sesame seeds, paprika, cumin seeds, caraway seeds, or kosher salt for toppings
1. In a mixing bowl, stir together the flour, salt, yeast, agave, oil, and just enough water to bring everything together into a ball. You may not need the full 1/2 cup + 2 Tb of water, but be prepared to use it all if needed.
2. Sprinkle some flour on the counter and transfer the dough to the counter. Knead for about 10 minutes, or until the ingredients are evenly distributed. The dough should pass the windowpane test and register 77 degrees to 81 degrees Fahrenheit. The dough should be firmer than French bread dough, but not quite as firm as bagel dough (what I call medium-firm dough), satiny to the touch, not tacky, and supple enough to stretch when pulled. Lightly oil a bowl and transfer the dough to the bowl, rolling it around to coat it with oil. Cover the bowl with plastic wrap.
3. Ferment at room temperature for 90 minutes, or until the dough doubles in size. (You can also retard the dough overnight in the refrigerator immediately after kneading or mixing).
4. Mist the counter lightly with spray oil and transfer the dough to the counter. Press the dough into a square with your hand and dust the top of the dough lightly with flour. Roll it out with a rolling pin into a paper thin sheet about 15 inches by 12 inches. You may have to stop from time to time so that the gluten can relax. At these times, lift the dough from the counter and wave it a little, and then lay it back down. Cover it with a towel or plastic wrap while it relaxes. When it is the desired thinness, let the dough relax for 5 minutes. Line a sheet pan with baking parchment. Carefully lift the sheet of dough and lay it on the parchment. If it overlaps the edge of the pan, snip off the excess with scissors.
5. Preheat the oven to 350 degrees Fahrenheit with the oven rack on the middle shelf. Mist the top of the dough with water and sprinkle a covering of seeds or spices on the dough (such as alternating rows of poppy seeds, sesame seeds, paprika, cumin seeds, caraway seeds, kosher or pretzel salt, etc.) Be careful with spices and salt - a little goes a long way. If you want to precut the cracker, use a pizza cutter (rolling blade) and cut diamonds or rectangles in the dough. You do not need to separate the pieces, as they will snap apart after baking. If you want to make shards, bake the sheet of dough without cutting it first.
6. Bake for 15 to 20 minutes, or until the crackers begin to brown evenly across the top (the time will depend on how thinly and evenly you rolled the dough).
7. When the crackers are baked, remove the pan from the oven and let them cool in the pan for about 10 minutes. You can then snap them apart or snap off shards and serve.
(makes about 3 cups)
4 garlic cloves
1 teaspoon kosher salt
Two 15-ounce cans chickpeas (garbanzo beans), drained and rinsed
2/3 cup well stirred tahini
1/4 cup freshly squeezed lemon juice
1/3 cup olive oil
1/3 cup water
2 tablespoons pine nuts, toasted lightly (optional)
On a cutting board mince and mash the garlic to a paste with the salt. In a food processor purée the chickpeas with the garlic paste, the tahini, the lemon juice, the oil, and the water, scraping down the sides, until the hummus is smooth and add salt to taste. Add more water, if necessary, to thin the hummus to the desired consistency. Transfer the hummus to a bowl. The hummus may be made 3 days in advance and kept covered and chilled. Sprinkle hummus with the pine nuts if desired.


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What are the naming standards used on this site? For example: what are the country, language and date abbreviations used on the EarlyMusicNews.org website?
As much as possible the following ISO (International Organization for Standardization) standards are used:
Country codes: 2-letter codes as found on the ISO Country Codes website
Language codes: 3-letter codes as found on the ISO Language Codes website
Date Format codes: ISO Date Format Code website


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Ceiling Inspiration
Ceilings - the one part of your home you never thought you'd have to incorporate into your design. You don't have to incorporate your ceiling into your design, but if you do, you'll be surprised by the effect it can have in a room. Whether you're looking for a statement piece, refreshing a room, or simply need a change, your answer may be the ceiling. Not sold? Check out these beautiful rooms made special by the textured, patterned ceilings these designers chose.
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01131614002 number has 0 comment and was searched 2 times.
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Who-called-you.co.uk is a reverse number database that allows you to look up numbers and let others know your experiences with that people using that number. You can report phone fraud by letting the community and public know that this is how they tried to get a hold of you. You can find out who's been trying to reach you, even if they don't leave a message, just by looking them up. Finding out if its telemarketers, surveys, charities, or even debt collectors is as simple as looking the number up in the database and seeing if others have had contact with the person on the other end of the line. Even if you just want to check out a business by using their number, you can see what others in the community have heard or dealt with in the past. Copyright © 2019 Who-called-you.co.uk / Home / Terms of Use / Privacy Policy /


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Beautiful Design Made Simple: Spring 2015 Magazine Preview
We're showing you how family-friendly and beautiful design can survive in the same space. You'll get lots of ideas for your home that are perfect for kids, pets and the whole family. Here's a preview of what you'll find inside:
Family Room Fundamentals
A family room is a space in your home where everyone in the household can gather to relax and spend some quality family time together. Creating a beautiful family room that is also welcoming and comfortable can often be a challenge. Find out what the 8 family room fundamentals are in this beautiful family room by designer Catherine-Lucie Horber.
Sani 'N Mani Saving Tips to Deal with Our Pet Peeves
Julie Edelman, The Accidental Housewife is all about pets for this issue. Inspired by her beagle (named Bagels), Julie shares tips, tricks and sanity-saving ideas for keeping your home beautiful when there are pets running around. Get rid of the messes, odors, and shedding so you can have a child and buy a doggie too!!
Open Up: The Multi-Functional Kitchen
Kitchens aren't just for cooking. Open concept layouts found in more and more homes are opening the kitchen up to the whole family. From a quick breakfast on the way out the door to family game night, a kitchen plays so many roles in your daily life. When you are designing, updating or redecorating a kitchen, you want to think of all the ways that the space will be used. Get inspired by beautiful kitchens like this one from Designer Kris Brigden.
Find more about these topics more by downloading this issue of our free digital home magazine - Beautiful Design Made Simple on your Apple or Android device.
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Cooking School: Blue Hill at Stone Barns Restaurant
Farmer, chef, and diner come together at this restaurant
Blue Hill at Stone Barns impresses with its quiet elegance. The restaurant's sparkling, serene spirit and the lush farmland just outside its windows emphasize the thoughtful, compassionate approach to the food served and the relationship between farmer, chef, and diner.
For a list of recipes, click here
Photography: Matthew Benson
Blending Dining and Education
Located in the former dairy barn of the Rockefeller summer compound in Pocantico Hills, New York, the restaurant is adjacent to the Stone Barns Center for Food and Agriculture, a working four-season farm and educational center 30 miles north of New York City. Chef Dan Barber and his brother David, owners of the Blue Hill restaurant in Manhattan, helped create the philosophical and practical framework for Stone Barns Center in 2001. In spring of 2004, they opened a second restaurant at Stone Barns, with the goal of blurring the line between the dining experience and the educational, bringing the principles of good farming directly to the table.
Chef Dan Barber
"The farmers grow produce and raise animals based on what the land will support," says Dan Barber, a three-time James Beard award winner and one of Time magazine's most influential people in 2009. "They do it with as little outside help as possible, maintaining economical and ecologically sustainable standards. Our restaurant supports that endeavor, translating that deliciousness to the table."
Dynamic and Delicious
"The farmers grow produce and raise animals based on what the land will support," says Dan Barber, a three-time James Beard award winner and one of Time magazine's most influential people in 2009. "They do it with as little outside help as possible, maintaining economical and ecologically sustainable standards. Our restaurant supports that endeavor, translating that deliciousness to the table."
Tasting Menu
There are no menus at Blue Hill. Rather, guests receive a small journal that lists seasonal ingredients from field, pasture, greenhouse, and cellar around which a farmer's feast (a multi-course tasting menu) is designed according to personal taste.
Laureen Barber
Design director Laureen Barber (David's wife) brings the same connectivity to the restaurant and tabletop design. She has commissioned local artists to create serving pieces inspired by the food, beautifully linking design and dining experience.
Dining Room
Laureen, who is also the co-owner of the restaurant, opened up the architecture of the original barn when she designed the restaurant. Window openings were lowered to access the view.
Fresh to the end
Diners create after-dinner tisanes from a cart stocked with fresh herbs and leaves.
Naturally Delectable
"That carrot tastes delicious because it comes from a good environment, good soil," Barber says. "Restaurants can be places of connection as well as places of pleasure. It's nice to be part of a movement that's celebratory, where there's a culture that promotes growth in nature. That's why I feel optimistic."
Blue Hill at Stone Barns is located at 630 Bedford Road, Pocantico Hills, New York. For information and reservations, visit their website or call 914/366-9600. Jackets are requested for gentlemen.
Farro & Kale Salad Recipe
Farro is an ancient grain also known as "emmer wheat." It has a chewy texture and nutty flavor. Farro grown in Tuscany's Garfangnana region has been granted protected identification status. Combine farro with Tuscan kale, and you'll have a salad with proud Italian origins.
• 1 cup dried currants
• 1 cup orange juice
• 4 cups thinly sliced Tuscan kale or other kale
• 2 tablespoons white balsamic vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 6 cups cooked farro*
• 1 cup pine nuts, toasted
• 1 shallot, finely chopped
• 1/2 cup finely shredded Parmesan cheese
• 3 tablespoons snipped fresh chives
• 1/4 cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 1/2 teaspoon crushed red pepper
• Salt and freshly ground black pepper
• Freshly grated Parmesan
In small bowl combine currants and orange juice. Cover with plastic wrap; chill 2 to 24 hours to plump currants. Drain currants; discard orange juice.
In large bowl toss kale with white balsamic vinegar, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Let stand 10 minutes. In very large bowl stir together cooked farro, plumped currants, pine nuts, and shallot.
Add kale mixture, Parmesan cheese, chives, olive oil, lemon juice, and crushed red pepper; toss well to combine. Season to taste with salt and pepper. Transfer mixture to large serving dish. Sprinkle with additional Parmesan. Serve at room temperature. Makes 12 to 16 servings.
*Cooked farro: In 4- to 5-quart Dutch oven heat 2 tablespoons vegetable oil over medium heat. Add 1/2 onion, 1 stalk celery, and half a carrot (all unchopped). Cook and stir over medium heat for 5 minutes. Add 4 cups uncooked farro; cook and stir 2 minutes more. Add 6 cups water and 1 bay leaf. Bring to boil; reduce heat. Cover; simmer 25 minutes or until all liquid is absorbed and farro is just slightly chewy. Remove from heat. Remove onion, celery, carrot, and bay leaf; discard. Transfer cooked farro to sheet pan; spread out to cool. Measure 6 cups for recipe. Chill or freeze remaining farro for another use.
How To Julienne Kale
To make a chiffonade (or julienne) of sturdy kale leaves, stack the leaves and then roll them into a "cigar." Using a sharp knife, cut the rolled leaves into thin strips.
Whole Grains
"Whole wheats like farro have a fullness of flavor, with a kind of toasty note," Chef Dan Barber says. "And kale is a healthful green packed with flavor." He adds pine nuts, currants, and shallots with white balsamic dressing to the Farro and Kale Salad.
Corn Soup
This velvety soup gets an exotic hint of spice from star anise, but what really impresses is the rich corn essence that comes from using corncobs to make the stock. It's a resourceful use of something that would normally be tossed away.
"The cob has good flavor," Barber says. "The soup is corn times two." Serve this soup chilled or warm, in small, sippable, handheld portions.
Recipe on the following slide.
Corn Soup
The soup can be served chilled, warm, or at room temperature. Chef Dan Barber likes it as a small taste before dinner.
• 10 ears fresh sweet corn
• 1 recipe Corn Stock (recipe follows) or 4 quarts vegetable stock
• 1 large onion, chopped
• 1 large carrot, chopped
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 pieces star anise
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 6 sprigs thyme, tied together with 100% cotton kitchen string
Corn Stock:
• 10 corn cobs (reserved from 10 ears corn, above)
• 2 medium onions, coarsely chopped
• 1 medium carrot, coarsely chopped
• 1 stalk celery, coarsely chopped
• 1 medium bulb fennel, cored and coarsely chopped
• 4 cloves garlic, smashed
• 1 bay leaf
• 6 sprigs of thyme
Remove husks from ears of corn. Scrub with stiff brush to remove silks; rinse. Cut corn kernels from cob; set aside. (Reserve cobs for Corn Stock.)
In large stock pot, combine all Corn Stock ingredients. Add 5 quarts water. Bring to boil; reduce heat. Simmer, covered, 1 1/2 hours. Strain through fine mesh sieve. Discard solids. Set Corn Stock aside.*
In 8-quart Dutch oven, cook onion and carrot in hot oil 10 minutes, or until starting to brown. Add garlic; cook 1 minute more. Increase heat to medium-high. Stir in reserved corn kernels and star anise. Cook and stir 5 minutes. Season with salt and pepper. Add Corn Stock and bundle of thyme, bring to simmer. Reduce heat, simmer, uncovered, about 20 minutes.
Remove from heat. Remove and discard star anise and thyme. Cool slightly. In food processor or blender, puree soup in small batches until smooth. Strain through fine mesh sieve, discarding solids. Season to taste with salt and pepper. Makes 16 servings.
*Tip: Corn Stock may be covered and chilled for up to 1 week or frozen up to 1 month.
Tip: Place leftover soup in airtight container. Cover; chill in refrigerator up to 3 days or freeze up to 3 months.
Carrot Cutlets with Apricot Purée and Herb Salad
Barber transformed a favorite childhood dish, chicken cutlets, into this ingenious appetizer, served with apricot puree and a fresh herb salad. For best taste, you'll want carrots straight from the farmer's market or organic grocer.
• 6 medium carrots, about 8 inches long
• 2 tablespoons olive oil
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Sea salt and freshly ground pepper
• 3/4 cup all-purpose flour
• 1 egg
• 1 tablespoon water
• 1/4 cup panko (Japanese-style bread crumbs), finely ground
• 1/4 cup dry whole wheat bread crumbs or whole wheat panko, finely ground
• 2 tablespoons rice flour
• 1 teaspoon ground cumin
• 1/2 cup vegetable oil
Apricot Purée:
• 2 cups orange juice
• 1 cup dried apricots
• 3 tablespoons Champagne vinegar
Herb Salad
• 1 cup fresh tarragon leaves
• 1 cup fresh flat-leaf (Italian) parsley leaves
• 1/2 cup fresh dillweed leaves
• 1/2 cup fresh mint leaves
• 1/2 cup fresh chervil leaves
Preheat oven to 400°F. Peel carrots. Stack three (24x12-inch) sheets aluminum foil on work surface. Place carrots in single layer in center of foil. Drizzle carrots with olive oil; sprinkle with sugar, salt, and pepper. Toss to coat. Fold in long ends of foil and seal with double fold. Fold over short ends to enclose, leaving enough room to let steam build. Place foil packet on baking sheet.
Bake 1 hour or until carrots are very soft, turning packet over halfway through cooking time.
When cool enough to handle, unwrap carrots. Line 15x10x1-inch baking pan with parchment paper and lay carrots on pan, leaving space between each carrot. Top with second piece of parchment paper and another 15x10x1-inch baking pan. Weight top pan down. (Try using several cans of food.) Let stand 10 minutes. If carrots are cooked properly they will not break but will be pressed into little cutlets.
Breading: Place all-purpose flour in shallow dish. In second shallow dish beat together egg and water until combined. In third shallow dish combine panko, whole wheat bread crumbs, rice flour, and cumin. Dip one carrot into the all-purpose flour, shaking off any excess flour. Dip carrot in egg mixture. Finally, dredge carrot in breadcrumb mixture. Repeat procedure with remaining carrots.
In large skillet, heat vegetable oil over medium heat. When hot, carefully place carrot cutlets in oil; cook 4 minutes on each side, or until golden brown. Transfer to plate lined with paper towels to drain. Season well with sea salt and pepper.
Apricot Purée: Meanwhile, in small saucepan, bring orange juice to boil. Reduce heat; simmer until reduced by half. Add apricots and vinegar; simmer 5 minutes. Remove from heat; let stand 10 minutes. Transfer to blender. Cover; blend until smooth.
Herb Salad: In small bowl, combine tarragon, parsley, dillweed, mint, and chervil.
Serve carrot cutlets with dollop of warm Apricot Purée and Herb Salad. Reserve any remaining Apricot Purée for another use. Makes 6 servings.