Recipe of the Week
  • Happy Spring!

    Try these delicious bacon wrapped dates stuffed with hot sausage.  They will be a favorite appetizer at any party for all bacon lovers. 


    Recipe Details - HERE



Recipes We Recommend

Content We Recommend

  • Saucy Naturals is unprocessed, all-natural, and delicious food that has been amongst our friends and family for years and can now be experienced by yours. We support other small businesses and insure freshness as we gather our ingredients from local farmers.
    Views: 961 Reviews: 191
  • I try to buy organic foods whenever they are available. Given all of the pesticides and chemicals that are put in our food these days, organic is one measure I can take to ensure I am eating healthy. Kris Carr recently put out this great guide to organic food - the reasons for it, the players, and solutions. It provides a great overview and landscape of the organic farming industry. There is also a link to Environmental Working Group's Grow Organic petition, urging the government to support organic farming with substantial farming over the next few years. Click here to read the article.

    I think this information is great, and it has me thinking about access to organic foods. With the higher price points, are we only ensuring that the wealthy can afford to provide chemical-free food to their families? How do we grow pesticide-free food that is affordable for families of all income levels? Is it even sustainable to live in an all organic farming world? Do we have enough land to support the methods of organic farming vs conventional farming, as there are different issues involved? I pose these questions to get the conversation going and get us thinking. There is nothing more important than our health, for which can only thrive with good nutrition. It starts with our food. Where do you fall - organic vs non-organic?
    Views: 267 Reviews: 390
  • Click these links to get coupons & deals for many items at your local grocer or big box store. Click on the link, then download the printer driver. Now you can print coupons for your favorite products from food to personal care items. We're crazy for deals!
    Views: 668 Reviews: 654
  • The best word to describe Costanera in Montclair NJ is outstanding. The owner is Peruvian Chef Juan Placencia, and his kitchen is in the hands of another Peruvian born Chef Roberto Carnero. The menu is filled with the flavors and foods of Peru, and they are serving something very special. This place is a little gem that has an elegantly casual feel, but your plate will shock you with such complex and beautiful food. Everything is excellent and the selection of Ceviches and Peruvian Tiraditos shows their creativity with fish. The Lamb Shank and Churrasco a lo Pobre (Black Angus rib-eye) were a dream for any meat eater. Our table ordered both and I was so happy to sample them in one sitting. This place will make anyone love Peru, Machu Picchu here /i come if this is anything like the food on my trip!

    We tried these three appetizers; Chicharron de Pescado(Quinoa-crusted fish fritters), Chorizo mussels & the Mixto Ceviche with grouper and shrimp on our night. The quinoa crusted fish is one we are going to borrow, and many thanks Costanera. Every gluten-free person has to try it as a batter.

    Check this BYO restaurant before you can't get a reservation. The food is outstanding and the kitchen delivers plates from true culinary artists.

    Try the bouillabaisse too!

    The website is below. Bring some great bottles of wine and enjoy a meal at Costanera!
    Views: 349 Reviews: 169
  • The Lobster mushrooms strudel at Red's is delicious. This was one of my favorites from the specials board. Check these guys in Point Pleasant Beach NJ. Check them at
    Views: 548 Reviews: 133
  • CompleatChef wants everyone eating & shopping farm to table. Check out the search tool from Local Harvest to find farmers' markets near your home. Just enter your zip code in the window below the Local Harvest logo above, and you can find your local farmers' market.

    Buy fresh from the farm! The food is better & it is the best way to thank a farmer.
    Views: 729 Reviews: 480
  • We had dinner in the kitchen room at 90 Acres, and experienced their version of a Chef's menu with Bring Me Food(BMF). At the start, your server will give everyone at the table a list of ingredients, and confirm there are no food allergies or food issues with any of the selections. Once all are satisfied, your courses begin to appear. There is an option to choose wine or beer pairings, but our party decided on a few bottles of Cabernet instead.

    The courses are brought to the table by one of the chefs cooking in the open kitchen. The kitchen room where they have BMF are tables around the open rectangular kitchen, and diners can watch this live culinary symphony. The chef & his team are a calm, cool, well oiled machine. No dropped pots, hot tempers, mishaps & errors caught by us diners, and they put on a great show. They also prepare some outstanding dishes that will just curl your toes.

    Our first course was Natirar Strawberry Gazpacho. It had some spice, a tomato flavor & the bite of strawberries. It was excellent, and I was sad it went down so fast.

    The next course was their own Soppressata with shaved toast & a delicious lemon mascarpone. The Soppressata had some heat, and they hit it out of the park with this dish. The chef bringing our food said the pig was milk fed. Either way, this pig tasted like it ate and lived well.

    Our next course was the Fried Natirar Egg with asparagus, summer truffle, arugula & lemon vinegar. Their chickens are free range Araucanas that lay the blue eggs. A nice piece of bread was necessary when attacking this course, and the egg was perfectly cooked.

    Next, we had softshells, watercress, snap peas, daikon (white radish) coriander, spring & black garlic. The crabs were fried & cut in two, and the flavors worked so well together in this dish. I could have eaten three of those crabs!

    The next course was porcelet, morels, ramps, anise hyssop, English peas & shoots. This might have been my favorite, and they included a piece of grilled pork belly & loin on the plate that melted in your mouth. Both were cooked perfectly tender, and I was sad that there wasn't more of that pork belly in particular.

    The next dish was Hudson flower, lemon, rosemary & lemon balm. It also had a delicious rosemary infused honey that exquisitely brought together the cheese & the fried toast. It was better than the best french toast, and the honey infused with rosemary will be copied.

    The first dessert was strawberries, lime & black pepper. It was a strawberry preserve, fried rice pudding ball, and this perfect strawberry sorbet. The rice pudding ball was so rich & delicious, and the strawberry flavors really brought it all together for a great sweet dessert.

    Our last course was Pot de Creme, and his was also too small. It was a rich chocolate custard with little chocolate balls on top. I could have finished a gallon of this stuff!
    Views: 839 Reviews: 282
  • Marie's Cafe in Chatham, NJ is a little gem in the Hickory Square shopping center. They were on Diners Drive-Ins and Dives in the recent past, and we finally had their famous rice balls & Italian pulled pork. The rice balls were excellent, and our 8 year old called them brilliant. He was in mac & cheese and rice ball heaven. Mom & I had 2 entree's that were delicious.

    We ordered the Drunk Chicken, which is a cutlet topped with prosciutto, melted mozzarella, & vodka sauce, served over penne alla vodka. It was great, and there was enough for 2 big football players. In fact, every portion was big, & even the kids. Left-over lovers like our clan are in heaven.

    We also had the Italian pulled pork featured on DDD's & it is slow roasted pork over creamy polenta, broccoli rabe, & vodka sauce. The low & slow cook this over night & it can be ordered a as sandwich as well. We had the entree with vodka sauce & it was outstanding. They plate more than 24 ounces of pork, & left-overs are the bonus with this dish as well.

    Our two kids were with us & they had mac & cheese, and spaghetti & meatballs which were both great.
    Views: 676 Reviews: 563
  • Both & roast a Guatemalan coffee from a plantation called La Tacia, partially owned by my relatives. The plantation is mostly above 5,000 ft & on a volcanic mountain. This coffee is outstanding & a great value. Small batch roasters like Willoughby's & Kobricks bring out the magic in these beans. Order on the web, and pick your favorite!

    We did a taste test, and our judges picked the darker roasted Kobrick's over Willoughby's lighter blonde roast. To be fair, our judges are New Yorkers, and they prefer a darker roast. Kobricks does it perfectly, & none of that over roasted taste found in some of the industrial coffee on the market today.

    We french pressed our samples & check it below...

    I prefer the lighter roast black, and the darker roast with some half & half.
    Views: 15 Reviews: 91
  • We had dinner at Artisanal Bistro last night, and they know cheese! We all chose one of their Cheese & Wine Flights with paired wines.
    The picture above is the Fromager's Selection, and the bottom cheese is Paglierino paired with a white Domaine Faiveley, Burgundy France 2010. Moving clockwise, the next was Brillat-Savarin paired with Bourgogne Blanc Olivier Leflaive, Burgundy France 2010. The last one at 2 o'clock was my favorite Espoisses with an excellent Bordeaux Chateau Haut-Selve Reserve, Graves France 2005.
    The Paglierino is an Italian sheep's milk cheese with a sharply sweet flavor & the wine was a great compliment (Although the Italian & French together can be volatile in real life). The Brillat-Savarin got better for me, and I prefered it with bread. A very soft, triple cream that melts in your mouth. The Epoisses was on another level, and this one would make shoe leather taste like proscuitto. T he Bordeaux was a perfect pairing, and it would have been nice to have the bottle.

    For my main course, I chose the Cassoulet Toulousian Duck Confit, Garlic Sausage, Lamb & Bacon, and it was delicious. The meats were cooked perfectly & I just wanted more.

    We also shared the Artisanal Mac & Cheese with Proscuitto & it was a creamy dish of meat laced heaven. Artisanal is a Fromagerie, and this Mac & Cheese demonstrates the cheese maker's pedigree.
    Views: 748 Reviews: 436
  • We had dinner on 4/20/13 at Natirar (Raritan backwards) & their restaurant, Ninety Acres Culinary Center. The property is beautiful, and the restaurant is at the end of a long winding road through the estate and what is a working farm that provides everything served at your table. There are even large planter boxes at the entrance where herbs are grown, and you can buy seasonal produce after your dinner. They refer to this as "Table at the Farm", and it is quite simply a unique culinary experience.

    This was our second time at Ninety Acres, and I have only been there at night. The property is beautiful, and under the cover of darkness, it has all the mystery of a first date. Everything on the menu comes from their farm, and the staff are the most helpful & knowledgeable foodies that know the origin of everything on your plate & in your glass.

    They match the old and new within this restaurant exquisitely, and the place is classic elegance. The brick walls, inviting bar & BMF area around the open kitchen feel perfect together.

    They offer some unique options for patrons to boot. We've enjoyed the traditional a la carte on a previous visit, prix fixe with wine or beer pairings (our dinner on this night) or what they call BMF (bring me food). We made reservations after our anniversary dinner that night for the BMF experience in a few months.

    This restaurant is a must for every discriminating diner, and your hair will be blown back by the Chef's creations.
    Views: 867 Reviews: 794
  • We enjoyed all of these Italians & some were standouts. Checkout This one was excellent. The 2 bottles from were great as well. The Ramitello had great, rich fruit.
    The Masi Campofiorin was a tight fruity drum also. Checkout & the technique these guys use to make this delicious wine.
    the Argiolas Perdera was nice, & it's from Sardinia. Check them at
    Views: 491 Reviews: 172
  • We just got our cooler bag with our dinner from Everything is packed in ice & it comes with instructions for re-heating.

    The food was excellent. We ordered:
    Lamb Shank with grilled asparagus & braised eggplant & chickpeas.
    Chicken Kiev with Moroccan Cous Cous & green beans.
    2 garden salads with dressing on the side.
    The food was fresh & delicious. Our portions were huge, and the secret is in the re-heating.

    For everyone that lives in Summit, Short Hills, Madison, Chatham, & some of the surrounding towns, checkout They deliver everything you order to your door, & you need to order 1 week prior. Monday thru Thursday your meals are covered!

    We give it a Compleat A!
    Views: 926 Reviews: 143
  • We had dinner at Fiorino's in Summit NJ on February 2, 2013. Great meal, wine list, service and the place was packed.
    This was the pork chop special with polenta & sauteed spinach. Delicious & we will be back!
    Views: 523 Reviews: 699
  • Dessert at Chili Pies in the Castro - including the infamous PIE SHAKE.
    Views: 253 Reviews: 426
  • Rib Advisor is platform for ya'll to share your rib experiences, spectacular to shit and everything between.
    Views: 644 Reviews: 213
  • This was one of my favorite meals on the Magic. Palo is the high end restaurant on the ship. It has an extra supplemental charge, but well worth the $20. The food is equal to any high end eatery in NY or any big city around the country & world. Checkout! A great vacation for families with children from 5 to 18, & kids club is a dream. Leave the kids from 9am ot 12am & enjoy the non pixie dust parts of the ship!
    Views: 618 Reviews: 911
  • We enjoyed some pulled pork, many sides & these smoked beef ribs at Pappas. The serving sizes were HUGE! My son got a kids order of mac & cheese that could have fed a family of 4. See their website at
    Views: 603 Reviews: 286
  • This lamb shank was my favorite meal at Lumiere's on the Magic. This was one of the restaurants serving 400 plus per seating, and they do a great job for so many covers. Of all the restaurants on the ship included in your package, Lumiere's was my favorite.
    Views: 565 Reviews: 953
  • By Mark Sisson,

    It’s the question every Primal adherent faces: how does alcohol fit into a low carb lifestyle? Maybe you’re out with friends, bravely resisting the assorted chips and fried concoctions in the center of the table. You don’t mind waiting patiently for the steak and salad you conscientiously selected, but must you be relegated to the likes of club soda and tap water? What would happen exactly if you ordered, well, a “drink-drink”? A nice glass of red wine perhaps? Hmmm…maybe that’s too much to ask at a place where onion blooms are a specialty…. A mixed drink? You begin reminiscing about those great sidecars your best friendused to make. Maybe a shot? That’s simple enough, isn’t it? How about those memories? Well, maybe we’ll fast forward through those recollections. Beer? Beer belly. What about a light beer? They’re low in carbs, right? Whatever the case, you presume there’s no Guinness in your future tonight. Or? Sigh. Now you really need something. What’s a Primal type to do when it comes to a simple social drink?

    Indeed, there are some legitimate scientific reasons to enjoy alcohol in moderation. Alcohol as a blood thinner enhances vascular health, and the phenolic content (potent antioxidants) can pack a healthy punch. Research has compared alcohol abstention with moderate and “heavy” drinking. Moderate alcohol consumption appears (PDF) to lower the incidence of coronary heart disease, type 2 diabetes, total and ischaemic stroke, as well as result in an overall reduction in mortality. And it seems older folks have the most to gain. Not only do they appear to benefit the most from a vascular health standpoint, research has linked moderate drinking in those over 65 with superior cognitive and memory function. It has also been linked to higher bone density in postmenopausal women. (There are still cautions, however, for those with a history or high risk of breast cancer or haemorrhagic stroke.)

    Although we can likely obtain the same vascular benefits from fish oil and a low carb, high antioxidant diet (and through supplementation), there’s nothing wrong (and perhaps something to be gained) with the occasional drink, provided you’re someone who tolerates alcohol well. Not everyone does, and there’s nothing wrong with that. With that said…

    When it comes to alcohol itself, there’s no reason a low-carber can’t indulge. Alcohol isn’t metabolized as a carbohydrate product, and it doesn’t send your blood sugar shooting upward. (It might actually lower it.) The body sends alcohol to the liver where it becomes first in line as an active energy source rather than stored glycogen. As long as you aren’t looking to lose weight, a modest drink here or there shouldn’t make much of a difference. If you’re looking to lose weight, however, we’d suggest avoiding alcohol all together. Alcohol doesn’t offer anything you can’t gain from a healthy Primal Blueprint diet, and you won’t have extra calories standing in the way of fat burning.

    At the heart of the alcohol question, however, is a principle we often invoke: wise selectivity. In other words, not all drinks are created equal. Number junkies can check out the USDA’s breakdown of alcoholic beverages and brands (PDF) or scan a quick snapshot poster (PDF) put together by the Consumer Federation of American some years ago. It highlights several of the highest selling varieties and gives both calories and carb counts.

    For our part, however, we thought we’d serve up our own PB-inspired alcohol hierarchy to assist you in the art of Primal indulgence.

    Top Shelf Red Wine?

    We’re not talking specially colored labels or price tags here of course. We mean the biggest health benefit with the fewest carbs and additives. The pinnacle, not surprisingly, is red wine. Research has supported time and again the impressive polyphenol power of red wine.

    Another bonus with red? Resveratrol – that super antioxidant, able to combat cancer and reduce signs of aging, among other feats.

    Any red (other than port) offers high antioxidant power with somewhere around 3-5 grams of carbs, however differences exist even in this top tier of Primal imbibing. Research has demonstrated that organic red wine boasts higher antioxidant and resveratrol content as well as lower OTA mycotoxin contamination (a common red wine contaminant defined by the European Scientific Committee for Food as “having carcinogenic, nephrotoxic, teratogenic, immunotoxic, and probably neurotoxic effects.”).

    The same research showed that basic table wine had less antioxidant power than Controlled Denomination of Origin brands. In terms of USDA ORAC value research (PDF), Cabernet trumped red table varieties (5034 versus 3873 units per 100 grams), but red in general trumped white. Go for richer, higher quality reds, and seek out organic if you can.

    Respectable Middling Choices

    Wood Aged Spirits (particularly Whiskey, Brandy, Scotch and Cognac)

    An underappreciated class, we’d say. Unflavored distilled spirits in general are a low-carbers dream. What could be better than zero carbs? Well, how about zero carbs with a kick of antioxidants? Research has found impressive antioxidant activity in Bourbon whiskey, Armagnac brandy and cognac.

    In fact, whiskey contains more ellagic acid, a free radical fighter, than red wine. Wood aging, researchers believe, confer the benefits of high phenol and furan concentration.

    The research has been less clear about the health benefits of other wood aged spirits, including dark rum and 100% agave tequila. Although agave itself has been linked with cancer-fighting properties, it’s disputed whether these properties are fully present or potent in the tequila form. Furthermore, one small study found that a daily serving of tequila during a 30-day period decreased insulin sensitivity.

    Berry Daiquiri (Primal Style)

    Surprise! What do you get when you add alcohol to berries? Try a thirty percent hike in antioxidant activity!Researchers stumbled upon the finding while trying to find alternative means of preserving fruit. Note: they happened to use strawberries and blackberries. For a true Primal version, skip the sugar and syrup, and go easy on the lemon/lime juice. Add crushed ice to the pureed berries and liquor, and you’ve got yourself a respectably healthy dessert drink. (For an even bigger boost, make brandied berries.)

    White Wines?

    Sure, red wines generally contain about five to ten times more phenols than white wines. And as for resveratrol? Nada. If you’re a diehard white wine lover, don’t sweat the occasional glass. You’ll still enjoy a healthful dose of antioxidants for around 3-5 grams of carbs.

    Light Beers?

    Beer, like wine, offers polyphenol power. According to research, beer seems to hold its own with white wine in terms of antioxidant activity. As for carb content, light beers vary generally between 3-6 grams (although a few like Michelob are more than 11) and contain around 90-100 calories.

    Bottom Shelf to Bottom of the Barrel

    Other Spirits (Vodka, Gin, Clear Rum)

    As mentioned, unflavored spirits don’t come with carbs, and the alcohol content itself can boost vascular health. Nonetheless, these varieties don’t offer much in the way of antioxidant benefit either.

    Hard Cider?

    Hard cider offers an impressive and healthy antioxidant boost, but the carbs typically measure around 15 grams per glass. As good as hard cider is, we’d suggest skipping the Strongbow and eating a heftier salad.

    Regular Beer?

    As mentioned, beer offers an antioxidant boost, but at 10-15 grams of carbs we think there are better choices to be had. (And, by the way, the basic Guinness variety falls into this category. The calorie and carb count for beer can often be deceiving. Darker and heavier doesn’t always equate to more calories and carbs, and vice versa. It might be worth looking up if you aren’t sure.)

    Creamy/Dark/Stout or Rich Microbrew Beer?

    We know it’s tasty (especially a good microbrew), but those 15-25 grams of carbs just aren’t worth it.

    Sugar Swill?

    All right – this is admittedly the fun one, but did anyone really expect us to promote the likes of Jello shots and mudslides? Let’s see what else we can add here: hard lemonade, packaged or otherwise sweetened hard liquor drinks like Smirnoff Ice, Fuzzy Navels, etc. (This is reading like a bad Spring Break story.) And then there are the cordials. And the liqueurs: Amaretto, Grand Marnier, Irish cream drinks, Kahlua (sorry Lebowski fans), Frangelico. You could be looking at at least 15 grams all the way up to a whopping 40-some grams of added sugar. (No wonder The Dude spent so much time in that wrap around robe.) Add to that American schnapps varieties. (The Germans, Czechs and others do true schnapps without added sugar.) Finally, keep your distance from any packaged mixers. The labels say it all: high fructose corn syrup, colorants and all manner of preservatives and stabilizers. (Now there’s a recipe for a hangover….)

    A word about mixers…

    You know to skip the 7Up, Coke, etc., but even much beloved tonic water sets you back nearly 90 calories. Keep it simple, and drink straight up. If you need water, go for a light tasting mineral water, seltzer or club soda.

    However Primally compatible any beverage might be, we don’t intend this as an endorsement to drink on a regular basis. As mentioned, a good diet can offer the same nutritional benefits and then some. You aren’t missing out if you choose to abstain, and we’d recommend it, in fact, if you’re in weight loss mode. For an otherwise healthy individual, red wine or – more occasionally – other low carb drink choices can certainly fit into the Primal 80/20 principle. It’s ultimately about making an educated choice among the many options and then being perceptive to your body’s response. It’s that good old Primal lens at work. For all of you who have been looking for an excuse to enjoy, bottom’s up!

    Read more:
    Views: 456 Reviews: 112
  • Curry Buffet for lunch? Don't mind if I do!
    Views: 85 Reviews: 184
  • Buttery and smooth,out award-winning Fiore di Latte fresh mozzarella comes in variety of sizes. Pronounced "Fee-oh-ray Dee Lah-tey", the term refers to mozzarella made with 100% cow's milk. Whether you choose the traditionally shaped braids or prefer the whimsical perline, we offer you a wide range of options to make a perfect meal.
    Views: 593 Reviews: 925
  • Milky and delicate, this goat cheese is sure to please novices and connoisseurs alike! Enjoy this goat cheese on its own, spread on toasted bread or mixed into your favorite soup for a tangy twist.
    Views: 467 Reviews: 269
  • We scoop our ricotta fresh every day to preserve its creaminess and texture. We make it in a whole milk and part skim varieties. The super creamy texture is fantastic as an ingredient in many popular baked dishes.
    Views: 488 Reviews: 483
  • Triticum Fever, by Dr. William Davis, author of Wheat Belly

    Views: 360 Reviews: 236
  • Why do you crave cetain foods? This interesting article just might shed some light on that for you!
    Views: 920 Reviews: 226
  • What Does It Mean to Be Fat Adapted?
    By Mark Sisson

    When describing someone that has successfully made the transition to the Primal way of eating I often refer to them as “fat-adapted” or as “fat-burning beasts”. But what exactly does it mean to be “fat-adapted”? How can you tell if you’re fat-adapted or still a “sugar-burner”?

    I get these and related questions fairly often, so I thought I’d take the time today to attempt to provide some definitions and bring some clarification to all of this. I’ll try to keep today’s post short and sweet, and not too complicated. Hopefully, med students and well-meaning but inquisitive lay family members alike will be able to take something from it.

    As I’ve mentioned before, fat-adaptation is the normal, preferred metabolic state of the human animal. It’s nothing special; it’s just how we’re meant to be. That’s actually why we have all this fat on our bodies – turns out it’s a pretty reliable source of energy! To understand what it means to be normal, it’s useful examine what it means to be abnormal. And by that I mean, to understand what being a sugar-dependent person feels like.

    Are You a Sugar-Burner?

    1.A sugar-burner can’t effectively access stored fat for energy. What that means is an inability for skeletal muscle to oxidize fat. Ha, not so bad, right? I mean, you could always just burn glucose for energy. Yeah, as long as you’re walking around with an IV-glucose drip hooked up to your veins.

    What happens when a sugar-burner goes two, three, four hours without food, or – dare I say it – skips a whole entire meal (without that mythical IV sugar drip)? They get ravenously hungry. Heck, a sugar-burner’s adipose tissue even releases a bunch of fatty acids 4-6 hours after eating and during fasting, because as far as it’s concerned, your muscles should be able to oxidize them[1]. After all, we evolved to rely on beta oxidation of fat for the bulk of our energy needs. But they can’t, so they don’t, and once the blood sugar is all used up (which happens really quickly), hunger sets in, and the hand reaches for yet another bag of chips.
    2.A sugar-burner can’t even effectively access dietary fat for energy. As a result, more dietary fat is stored than burned. Unfortunately for them, they’re likely to end up gaining lots of body fat. As we know, a low ratio of fat to carbohydrate oxidation is a strong predictor of future weight gain.
    3.A sugar-burner depends on a perpetually-fleeting source of energy. Glucose is nice to burn when you need it, but you can’t really store very much of it on your person (unless you count snacks in pockets, or chipmunkesque cheek-stuffing). Even a 160 pound person who’s visibly lean at 12% body fat still has 19.2 pounds of animal fat on hand for oxidation, while our ability to store glucose as muscle and liver glycogen are limited to about 500 grams (depending on the size of the liver and amount of muscle you’re sporting). You require an exogenous source, and, if you’re unable to effectively beta oxidize fat (as sugar-burners often are), you’d better have some candy on hand.
    4.A sugar-burner will burn through glycogen fairly quickly during exercise. Depending on the nature of the physical activity, glycogen burning could be perfectly desirable and expected, but it’s precious, valuable stuff. If you’re able to power your efforts with fat for as long as possible, that gives you more glycogen – more rocket fuel for later, intenser efforts (like climbing a hill or grabbing that fourth quarter offensive rebound or running from a predator). Sugar-burners waste their glycogen on efforts that fat should be able to power.

    The Benefits of Being Fat Adapted

    Being fat-adapted, then, looks and feels a little bit like the opposite of all that. A fat-burning beast:
    1.Can effectively burn stored fat for energy throughout the day. If you can handle missing meals and are able to go hours without getting ravenous and cranky (or craving carbs), you’re likely fat-adapted.
    2.Is able to effectively oxidize dietary fat for energy. If you’re adapted, your post-prandial fat oxidation will be increased, and less dietary fat will be stored in adipose tissue.
    3.Has plenty of accessible energy on hand, even if he or she is lean. If you’re adapted, the genes associated with lipid metabolism will be upregulated in your skeletal muscles. You will essentially reprogram your body.
    4.Can rely more on fat for energy during exercise, sparing glycogen for when he or she really needs it. As I’ve discussed before, being able to mobilize and oxidize stored fat during exercise can reduce an athlete’s reliance on glycogen. This is the classic “train low, race high” phenomenon, and it can improve performance, save the glycogen for the truly intense segments of a session, and burn more body fat. If you can handle exercising without having to carb-load, you’re probably fat-adapted. If you can workout effectively in a fasted state, you’re definitely fat-adapted.

    Furthermore, a fat-burning beast will be able to burn glucose when necessary and/or available, whereas the opposite cannot be said for a sugar-burner. Ultimately, fat-adaption means metabolic flexibility. It means that a fat-burning beast will be able to handle some carbs along with some fat. A fat-burning beast will be able to empty glycogen stores through intense exercise, refill those stores, burn whatever dietary fat isn’t stored, and then easily access and oxidize the fat that is stored when it’s needed. It’s not that the fat-burning beast can’t burn glucose – because glucose is toxic in the blood, we’ll always preferentially burn it, store it, or otherwise “handle” it – it’s that he doesn’t depend on it.

    I’d even suggest that true fat-adaptation will allow someone to eat a higher carb meal or day without derailing the train. Once the fat-burning machinery has been established and programmed, you should be able to effortlessly switch between fuel sources as needed.

    How Can You Tell if You’re Fat Adapted?

    There’s really no “fat-adaptation home test kit.” I suppose you could test your respiratory quotient (RQ), which is the ratio of carbon dioxide you produce to oxygen you consume. An RQ of 1+ indicates full glucose-burning; an RQ of 0.7 indicates full fat-burning. Somewhere around 0.8 would probably mean you’re fairly well fat-adapted, while something closer to 1 probably means you’re closer to a sugar-burner.

    The obese have higher RQs. Diabetics have higher RQs. Nighttime eaters have higher RQs (and lower lipid oxidation). What do these groups all have in common? Lower satiety, insistent hunger, impaired beta-oxidation of fat, increased carb cravings and intake – all hallmarks of the sugar-burner.

    It’d be great if you could monitor the efficiency of your mitochondria, including the waste products produced by their ATP manufacturing, perhaps with a really, really powerful microscope, but you’d have to know what you were looking for. And besides, although I like to think our “cellular power plants” resemble the power plant from the Simpsons, I’m pretty sure I’d be disappointed by reality.

    Yes?Then you’re probably fat-adapted. Welcome to normal human metabolism! No, there’s no test to take, no simple thing to measure, no one number to track, no lab to order from your doctor. To find out if you’re fat-adapted, the most effective way is to ask yourself a few basic questions:
    •Can you go three hours without eating? Is skipping a meal an exercise in futility and misery?
    •Do you enjoy steady, even energy throughout the day? Are midday naps pleasurable indulgences, rather than necessary staples?
    •Can you exercise without carb-loading?
    •Have the headaches and brain fuzziness passed?

    Fat Adaption versus Ketosis

    A quick note about ketosis: Fat-adaption does not necessarily mean ketosis. Ketosis is ketosis. Fat-adaption describes the ability to burn both fat directly via beta-oxidation and glucose via glycolysis, while ketosis describes the use of fat-derived ketone bodies by tissues (like parts of the brain) that normally use glucose.

    A ketogenic diet “tells” your body that no or very little glucose is available in the environment. The result? “Impaired” glucose tolerance and “physiological” insulin resistance, which sound like negatives but are actually necessary to spare what little glucose exists for use in the brain. On the other hand, a well-constructed, lower-carb (but not full-blown ketogenic) Primal way of eating that leads to weight loss generally improves insulin sensitivity.
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