Daily Archive: December 6, 2011

Exercise Science Notes 5

Posted by Nicole

Studying for finals…….. bleh.  Went to bed at 6:15 AM last night (morning?) and woke up at 2:30 PM.  I have a final Wednesday, two on Thursday, and one on Friday… then I’m home free for an entire month!  Just gotta power through this.

Anyhow, exercise notes, yeah.

Last time we talked about digestion, carbs, protein, and lipids.  Today I’ll be talking about a lot of random stuff, enjoy!

In case you missed it:

All notes come from my class lectures:

Exercise Science 202 — Principles of Nutrition and Exercise

Food Safety

Cooking Meats

  • Poultry ~170° F
  • Beef ~160° F
  • cook at a temperature high enough to kill microorganisms, but you don’t want to overheat products
  • too much heat can produce Hetercyclic Amine (HCAs)- poultry and meats have the most HCAs because they have the greatest amount of amino acids and when they cook, they release them.  (HCAs are a carcinogen, so this is bad)
  • using lean meats/poultry results in the least amount of HCAs because the meats have less fat
  • discarding the juice from meat packages reduces HCAs by 90%
  • cooking frozen meat overexposes the surfaces to high temperatures but the insides don’t cook as quickly– need to make sure that meat is defrosted all the way through
  • avoid blackened/charred foods because the flames are bad… think of meat fat dripping onto charcoals and the HCAs being transferred

Freezer Food

  • temperature of freezer should be 0° F
  • technically, food will stay safe indefinitely, but the taste/texture might change
  • breads can be stored 2-3 months before they lose some flavor/texture
  • cooked poultry 4 months
  • uncooked poultry 1 year
  • beef and pork 2-3 months
  • fruit 8-12 months, but it should be wrapped up
  • veggies 8-12 months
  • soups 2-3 months


  • 170 million+ people worldwide have diabetes
  • it is estimated that the number will be almost doubled by 2030
  • more common in developed countries

Type I Diabetes

  • no insulin production
  • genetic, developed early in life
  • sudden

Type II Diabetes

  • known as “Adult Onset Diabetes”
  • insulin resistance, might produce it but the receptors aren’t sensitive to it –> don’t necessarily need insulin, just need a controlled diet
  • 90% of all new cases of diabetes are Type II
  • factors contributing to Type II Diabetes: age over 45, family history, race/ethnicity (greater with Hispanics, African-Americans, Asians), metabolic syndrome, overweight (BMI>25), hypertension, high blood pressure, abnormal cholesterol levels, giving birth to a baby over 9 lb (women only, obviously), abdominal fat on the waist (>40 inches for men, >35 inches for women)

Diagnosing Diabetes

  • Fasting glucose <110 is good; 110-126 is impaired fasting glucose; >126 is diabetic
  • 2 Hour glucose levels can be measured after having a sugary drink. <140 is normal; 140-199 is impaired glucose tolerance; >200 is diabetic

Microvascular Problems from Diabetes

  • eye problems, reduced vision and potential blindness
  • scarring and changes on kidney tissues, chronic kidney disease requiring dialysis
  • nervous system changes- numbness and tingling in the feet
  • skin damage
  • potential amputation

Micronutrients- Vitamins and Minerals


  • organic compounds required in very small quantities and involved in various chemical reactions
  • fat soluble- A, D, E, K
  • H2O soluble- B complex, C
  • you should take vitamins/minerals on a full stomach because it’s more likely that enzymes will be present to digest and process them
  • why do people take supplements: diet is not complete, it is a way to make sure all vitamins and minerals are adequate, it is simple/cheap, might need some specific nutrient, food supply is too overprocessed
  • they lose their nutrients from: growing, harvesting, storage, processing, consumer use, but MOSTLY from cooking at high temperatures.  Vitamin C especially gets lost during cooking, but it’s okay because most sources of it are eaten raw
  • foods should be kept in tight containers so they are not exposed to air or light, this will help decrease oxygenation

Vitamin A – Retinol

  • functions: cell proliferation, protects the retina (eye), bone health
  • recommended daily allowance (RDA) 5000 IU men, 4000 IU women
  • two types of Vitamin A- preformed and precursors (carotenoids)
  • preformed Vit A found in eggs, beef, liver, milk
  • carotenoids found in spinach, orange/yellow fruits, veggies (carrots!)
  • the myths about carrots helping eye sight is not really true, but it is true that Vitamin A can affect color intensity and the ability to see in dim light
  • liver is the strongest source of Vitamin A in normal diets
  • it’s very unlikely to overdose on Vitamin A; toxic is 10x the RDA
  • but, be warned that 3 oz. of polar bear liver could kill you!  It has over a million IU of Vitamin A

Vitamin D – Calciferol

  • functions: maintains the absorption of calcium, phosphorus, and magnesium.  very important for bone health
  • RDA 400 IU men, 350 IU women
  • found in milk and fish oils
  • also can be “made”– the fat-like substance beneath the skin, when UV light hits the skin, turns into a precursor of Vitamin D
  • 50% of Vitamin D in our body is synthesized from UV exposure

Vitamin E – Ticopherols

  • no toxic effects when taken in excess

Vitamin C – Ascorbic Acid

  • functions: antioxidant, enhances immune function, collagen formation
  • the myth that Vitamin C prevents colds isn’t necessarily true.  it has antihistaminic qualities, so it may reduce symptoms of a cold

Minerals (Major)

  • inorganic substances
  • calcium RDA 1000 mg/day (and higher for women)
  • calcium is extremely important for bone health!!!
  • bone mineral density peaks at a certain age and then declines
  • other minerals: phosphorus, magnesium, sodium, etc.

Minerals (Minor)

  • considered “trace” minerals if the RDA is <100 mg
  • iron RDA 8 mg for men, 18 mg for women
  • iron is found in the blood so ladies need more (if ya know what I’m saying)
  • studies show that coffee/tea can inhibit iron absorption by 30-35% and vitamin C enhances iron absorption
  • other minerals: copper, etc.

And that’s about it…. lots of random info, but hopefully some of it was worth noting!


Wayfare Tavern, San Francisco XMAS 2010

Posted by Lauren

**New Page Alert!!** Two weeks ago I created a page under the Dining Out tab called San Francisco Restaurant Wish List. Check it out and comment if you’ve been to any places on my list that are worth it/not worth it, or if you think something needs to be added. Link away to your own reviews too!

2 Things:

1. Over the past few years, my mom + Nicole + myself developed a little tradition. Right before Christmas we drive up to San Francisco and stay overnight to indulge in a day or two of shopping. Like, professional shopping. My mom might work in HR, but her true calling is shopping. We all look forward to this “girls’ trip” for many reasons, and this year’s trip is only a few weeks away!

2. Before Sugar Coated Sisters, I lugged my camera around to restaurants, snapping pictures of food + drinks (I’m so considerate, I turn off the flash most times). Convinced I would transition from 32above to a restaurant review blog, I saved all the photos. Then, one day, Nicole was like “why don’t WE start a blog” and I was like “girl, you are SO FRICKIN SMART!” …. so, one day all my photos will end up on here

2010*(1+2) = This post!

During our girls’ Xmas trip to SF last year, my mom let me pick a restaurant to have a “special dinner.” I immediately knew where to go…

wayfare tavern san francisco 3

Tyler Florence, the sexy lil’ Food Network chef that he is, reinvented the shuttered Rubicon about 2 years ago into Wayfare Tavern, a dashing restaurant in the Financial District.

wayfare tavern san francisco 1

Ty Flo’s classic American dishes are inspired by San Francisco at the turn of the century, with both French/bohemian and Wild West influences.

wayfare tavern san francisco 2

Ooh look at those fancy ladies across the street!

wayfare tavern san francisco 4

Wayfare Tavern

558 Sacramento Street, San Francisco, CA

wayfare tavern san francisco 5

Like most restaurant outings, I read 587 yelp reviews (you think I’m joking?) and had a pro/con list going on in my head.

These two looked over the menu and helped finalize our selection…

wayfare tavern san francisco 6

My mom is kind of looking at me with crazy eyes, right?

wayfare tavern san francisco 9

Remember the red hair?

Moving on…

wayfare tavern san francisco coffee

We ordered coffee for the table – our 9:15 reservation was a wee bit late.

wayfare tavern san francisco popover

Then, the basket of popovers came around.

Crispy outside, hollow inside, eggy; the flaky layers melt away in your mouth.

wayfare tavern san francisco open popover

Before the food arrived, I walked around to snap a few pictures of the masculine interior.

wayfare tavern san francisco 8

Is that a marble fireplace? I’m not sure, but let me paint you an appropriate picture:

  • wood panels
  • exposed, distressed brick (< < saved from the great quake of 1906!)
  • oversized fresh flour bouquets
  • dim lighting + wide creme-colored candles
  • reclaimed wooden floors
  • open kitchen
  • animal head mounts
  • rustic fixtures, portraits, etc
  • dark, well-stocked bar

wayfare tavern san francisco 7

You get the idea…

But how was the food?

wayfare tavern san francisco sonoma foie gras

Seared Sonoma Foie Gras ($18) – French toast, Oregon huckleberry, duck cracklings

My all-time favorite dish. The combination of huckleberry and foie is a match made in heaven. This is no longer on the menu, and all foie is disappearing in a couple months. I’m so happy my tastebuds were able to try this!

wayfare tavern san francisco poutine

Poutine ($12) – braised short rib, French fried potato, truffle Jack cheese, veal jus

Nicole’s favorite of the night (she picked around the short rib and veal jus). I have a fascination with all things Canadian, so I was totally jazzed to see poutine on the menu. A little off from the classic poutine dish, the subtle truffle influence really kicked this dish up a notch.

wayfare tavern san francisco alaskan salmon

Seared Wild Alaskan Salmon ($27) – mustard braised brussels sprouts, chanterelle, ham hock, smoked honey

While the three of us enjoyed the salmon entrée, we were underwhelmed. The mustard braised brussels sprouts were brilliant, though.

wayfare tavern san francisco macaroni cheese

Baked Macaroni and Cheese ($8) – Jack cheese, garlic breadcrumbs, chive & smoked olive oil

We picked two side dishes and when they landed on our table, Nicole came up with one brilliant idea…

wayfare tavern san francisco wild mushrooms

Local Foraged Mushrooms ($8) – with olive oil & garlic

Fork full of 1/2 mac, 1/2 ‘shrooms. One heavenly, complex bite. I’m not sure how many mushroom varieties are included in the side, but they were delicious, rich, and earthy.

wayfare tavern san francisco 10

asldkfja;sdflkjawoienvwkjnv SISTERSSSSS <3

wayfare tavern san francisco dessert menu

Can’t forget about dessert!

What would we pick?

  • the carrot cake, named after his Baby Momma/wife Tolan
  • the fried apple pie
  • the deconstructed rocky road
  • the pumpkin pudding cake, with Ty Flo’s backyard honeycomb
  • the sticky toffee pudding, with black pepper ice cream

wayfare tavern san francisco 11

Who looks more like her? Everyone says it’s Nicole…..

We chose the ROCKY ROAD!!

wayfare tavern san francisco rocky road

Rocky Road ($9) – Sharffenberger mousse, caramel popcorn, cashews, toasted marshmallows, chocolate covered raisins, cocoa nibs

Even though we ate at Wayfare Tavern almost a year ago, I remember selecting this dessert because it was unusual and unlike anything we had ever seen. The homemade marshmallows and full-flavored mousse were quite a pair!

The big question is where will we eat THIS year?!!

Like I mentioned above, the new San Francisco Restaurant Wish List page has quite a few hopefuls. Bay AREA people I’m looking to you for recommendations! If you see something on that page you absolutely adore or think is overrated, please leave a comment! Nicole’s a vegetarian so this year’s pick has to have plenty of veg-head friendly foods. And hopefully we won’t be stuck with a 9:15 reservation. We usually stay in Union Square, but that doesn’t mean we have to stay in that area!

Question: What dessert would YOU pick?

Question: Have you ever tried foie gras? Are you crying on the inside because of the foie ban hitting California streets July 2012?

Question: What sort of holiday traditions do you and your mom/dad/sister/brother share?