Sweet, Sweet Sunday

Cool As a Cucumber

If lemon water was water with lemon, or lemon with water…then what do you think cucumber water is?!

Exactly?!

But do you know the health benefits of cucumber water and why cucumber water has been served at day spas and health clubs all over the world for decades?!

First let’s look at the health benefits of the cucumber itself…

  1. Cucumbers are a great source of vitamin B, potassium, and magnesium.
  2. Cucumbers are very nutrient rich and good for you.
  3. Cucumbers are an antioxidant.
  4. Cucumbers consist mainly of water.
  5. Cucumbers contain “fisetin,”an anti-inflammatory that helps improve brain health.
  6. Cucumbers contain lignans, polyphenols which may help lower your risk of certain types of cancer—including ovarian, breast, and prostate cancer.
  7. Cucumbers contain lots of fiber.
  8. Cucumbers contain very few calories.
  9. Cucumbers contain vitamins, minerals, and nutrients that we all need.
  10. Cucumbers will make you feel more “satiated,” or full, and you won’t eat as much.

 

Cucumbers have been touted to be a great way to avoid or treat various diseases—including cancer, high blood pressure, stroke, heart attack, kidney disease, vision loss.

While this may not be necessarily true, there are many advantages to adding cucumber water to your daily routine and healthy lifestyle.

 

The simple fact that cucumber water helps you reach your daily goal as far as drinking water is important in and of itself for various health benefits—including not only making sure that you stay hydrated, but also many other things—such as…

  • adding vitamins and minerals that supplement the rest of your diet
  • assisting in the cleansing of toxins
  • helping each of your body’s organs do its job better
  • helping you have more energy
  • helping your cardiovascular system
  • maintaining the right body temperature
  • providing antioxidants
  • providing nutrients are derived from whole food sources, not synthetic vitamins, so that any nutrients will be better absorbed and utilized by the body

The question now becomes not if you should add “stuff” to your water, but other than cucumbers, besides cucumber water can also be bland…what else could you add to your cucumber water to make even that taste better and be more nutritious?

The answer to making cucumber water even more palatable include…

  • Lemons…Lemons contain lots of vitamin C, which acts is a natural antioxidant, anti-inflammatory and metabolism booster.
  • Limes…Limes, just like lemons, have a lot of vitamin C along with other nutrients.  In fact,  one lime can provide almost 48% of your daily vitamin C…and vitamin C is important for protecting your heart, supporting better eye health, improving gum health, soothing digestive problems, and reducing fevers.
  • Mint…Mint is another rich source of Vitamin C, as well as several other important nutrients—including calcium, fiber, and magnesium. Mint also provides an extra boost of antioxidants, and provides a unique flavor that really makes this drink delicious and crisp.
  • Pineapple…Pineapples contain high amounts of vitamin C and manganese, along with plenty of B vitamins.
  • Rosemary…Rosemary is a great source of iron, calcium, and potassium.
  • Thyme…Thyme can take care of your Vitamin C needs for the day all by itself.
Advertisements
Getting Healthy, Sweet, Sweet Sunday

Avocado—The What?!

IMG_4912

The first word that you probably think of whenever you hear the word “avocado” is most likely “guacamole”

And if you’re like me, you rarely saw avocados when you were growing up in any other location than the local Mexican restaurant.

 

Since avocados and Mexican food always seem to go hand in hand, then it is no shock to learn that the avocado is believed to have first originated in the state of Puebla, Mexico, where archaeologists have discovered avocado pits lodged in caves dating back to at least 10,000 B.C.

 

Today Mexico remains the largest avocado-growing country in the world, but avocados have also become an important cash crop for California, since having first been introduced from Mexico to California in the 19th century. Over 95% of all United States avocado production takes place in Southern California…60% in San Diego County alone.

 

Avocados have become a superfood of choice for many who are overhauling their eating habits.

Their unique appearance, taste, and health benefits have moved avocados from being a novelty food item once used only in guacamole, to now being a staple ingredient on many family grocery lists and an important ingredient…in everything from avocado toast at breakfast to avocado mousse for dessert.

 

Avocados are available in many varieties, but most of the avocados found in your local market will be ‘Hass’ avocados, the most common cultivar of avocado. It is this Hass cultivar that currently account for 80% of all avocados cultivated in the world in any given year.

All ‘Hass’ trees are descended from a single “mother tree” raised by a mail carrier named Rudolph Hass, of La Habra Heights, California. Hass patented the productive tree in 1935, and the “mother tree” finally died of root rot and had to be cut down in September, 2002.

These Hass avocados are the typical avocados that are medium-sized ovals with black, pebbly skin.

The flesh of these avocados is green and not particularly sweet. They have a distinct and subtle flavor, and a smooth texture. These avocados can be used in making both savory and sweet dishes.

 

So here are a few points about choosing and storing this new addition to my Grocery IQ app…

1.It is not necessary to buy organic. Avocado already has a very thick skin that protects it from any pesticides.

2.  Do not refrigerate avocados as soon as you get them home from the store. Most of the avocados that you find at the local market have been picked while still unripe, and will require another four or five days to ripen. Once the avocado is actually ripe, it will yield to gentle pressure when held in the palm of the hand and squeezed.

Some supermarkets sell fully-ripe avocados. These avocados have been treated with synthetic ethylene gas in a “ripening room,” a practice that has now become an industry standard, since first being pioneered in the 1980s by Gil Henry, a farmer from Escondido, California, after watching hidden footage films from a hidden supermarket camera which showed shoppers repeatedly squeezing hard, unripe avocados, putting them “back in the bin,” and moving on without making a purchase. (Sorry, but doesn’t that count as part of the “food processing” that so many of us are trying to avoid right now?!)

3.  If you want your avocados to ripen faster, then place them in a paper bag along with an apple or banana. This will expose the avocados to the ethylene gas that they need to fully ripen.

4.  After using part of an avocado, the rest of the avocado may be stored in the refrigerator for future use.

5.  Add lime or lemon juice to keep them “pretty” after peeling, especially if serving as part of a buffet. The flesh of the avocado is prone to enzymatically browning when being exposed to air.

6.  Propagating Your Own…Remove the pit from a ripe, unrefrigerated avocado fruit. Stab the pit with three or four toothpicks, about one-third of the way up from the flat end. Place the pit with the toothpicks attached in a jar of water. Four to six weeks later, you should start seeing roots and a sprout. Plant the pit in a pot of soil once the stem has grown a few inches. Keep watering it every few days, and eventually you may end up having a very large avocado tree…or another something to keep a “resident four year old” entertained at least.

 

 

    • that adding avocado to a meal helps further carotenoid absorption. (9)…To promote a healthy, shining complexion, simply rub the inside of an
  • avocado peel on your skin and use…Mix in some therapeutic essential oils and you can easily make a cost-effective lotion instead of pouring out money for that store-bought stuff filled with irritating chemicals!
  • Avocado can also be used to make homemade hair masks to replenish, moisture and add shine….4. Cancer Prevention…Several studies have surfaced recently touting
  • avocado as a cancer-fighting food. The Journal of Nutrition and Cancer published the results of a study, for instance, claiming that the phytochemicals in
  • avocados are so powerful that they could prevent the use of chemotherapy in people with oral cancer! (10)…Researchers from Ohio State University are taking this theory one step further and attempting to figure out exactly how this phenomenon happens. A preliminary study published in 2011 suggests that the specific phytonutrient combination within each
  • avocado may hold the key to its anticancer effects. (11) Research suggests that phytochemicals extracted from
  • avocados help induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines. (12) Studies indicate that
  • avocado phytochemicals extracted with 50 percent methanol help in proliferation of human lymphocyte cells and decrease chromosomal changes….Another reason that
  • avocados are being linked to reduced risks for both cancer and diabetes is their MUFAs. These have been shown to offer better protection against chronic diseases compared to other types of fatty acids because of their ability to lower inflammation. (13) Beta-sitosterol is also highly protective of the prostate and linked to better immune function and lower prostate cancer risk, while carotenoid antioxidants are beneficial for preventing skin cancer — making eating
  • avocados a great way to fight skin cancer with food. (14)…

 

  • avocado benefits for weight loss! (16)…6. Better Digestive Health…As you now know,
  • avocados are one of the best fruit sources of fiber. Depending on the size of the
  • avocado, one whole fruit has between 11–17 grams of fiber! That’s more than nearly any other fruit and most servings of vegetables, grains and beans too.
    High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, makes it easier to go to the bathroom, and helps pull waste and toxins through the intestines and colon….Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a fluctuating disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits….. Protection from Insulin Resistance and Diabetes…According to a large group of studies, weight maintenance with a MUFA-rich diet improves fasting insulin levels in insulin-resistant subjects. Ingestion of a MUFA-dense food (such as

 

  • Avocado Recipes…Mango
  • Avocado Salsa
  • Avocado Bison Burger
  • Avocado Soup…Chocolate
  • Avocado Mousse
  • Avocado Pizza.
  • avocados with nearly any meal or snack — even as a burger topping at your neighborhood BBQ. One pilot study with research supported by the Hass
  • Avocado Board and conducted by researchers at UCLA found that adding half of an
  • avocado to a 90 percent lean burger may cut down on compounds that lead to inflammation, which could, in turn, be associated with heart disease. The study was conducted on 11 healthy males ages 18-35, and while further research is needed on other individuals, the results of this pilot test are promising. Compared to eating a burger by itself, topping it with half of a fresh Hass
  • avocado adds not only great flavor and texture, but could also add beneficial anti-inflammatory responses during digestion. Score!…You can get inventive, if you’ve got culinary inclinations, too: A halved and pitted
  • avocado topped with an egg, sprinkled with chives and a little sea salt, and baked for about 15 minutes is an easy way to impress friends when you’re stumped about what to bring to potluck brunch. Adding
  • avocado to a smoothie with other nutrient-rich foods or fruits can be a great post-workout snack, or a healthful way to start the day. For dinner,
  • avocado and tomato salad (or, let’s be honest, adding
  • avocado to just about any salad) with a little balsamic vinegar is a tasty treat that’s also diet-friendly….So, there you go: There’s a lot more to this simple, mighty superfruit than you might have previously thought — so go ahead and order that side of guac.Image
  • Avocados are the darling of the produce section. They’re the go-to ingredient for guacamole dips at parties. And they’re also turning up in everything from salads and wraps to smoothies and even brownies. So what, exactly, makes this pear-
  • avocado is popular in vegetarian cuisine as a substitute for meats in sandwiches and salads because of its high fat content….Generally,
  • avocaa chips (left)….It is used as the base for the Mexican dip known as guacamole,[4] as well as a spread on corn tortillas or toast, served with spices….In the Philippines, Brazil, Indonesia, Vietnam, and southern India (especially the coastal Kerala, Tamil Nadu and Karnataka region),
  • avocados are frequently used for milkshakes and occasionally added to ice cream and other desserts. In Brazil, Vietnam, the Philippines[54] and Indonesia, a dessert drink is made with sugar, milk or water, and pureed
  • avocado. Chocolate syrup is sometimes added. In Morocco, a similar chilled
  • avocado and milk drink is sweetened with confectioner’s sugar and hinted with orange flower water….In Ethiopia,
  • avocados are made into juice by mixing them with sugar and milk or water, usually served with Vimto and a slice of lemon. It is also common to serve layered multiple fruit juices in a glass (locally called Spris) made of avocados, mangoes, bananas, guavas, and papayas.
  • Avocados are also used to make salads.
  • Avocados in savory dishes, often seen as exotic, are a relative novelty in Portuguese-speaking countries, such as Brazil, where the traditional preparation is mashed with sugar and lime, and eaten as a dessert or snack. This contrasts with Spanish-speaking countries such as Chile, Mexico, or Argentina, where the opposite is true and sweet preparations are rare….Sliced
  • avocado…In Australia and New Zealand, it is commonly served in sandwiches, sushi, on toast, or with chicken. In Ghana, it is often eaten alone in sliced bread as a sandwich. In Sri Lanka, well-ripened flesh, thoroughly mashed with sugar and milk, or treacle (a syrup made from the nectar of a particular palm flower) is a popular dessert. In Haiti, it is often consumed with cassava or regular bread for breakfast.
    In Mexico and Central America,
  • avocados are served mixed with white rice, in soups, salads, or on the side of chicken and meat. In Peru, they are consumed with tequeños as mayonnaise, served as a side dish with parrillas, used in salads and sandwiches, or as a whole dish when filled with tuna, shrimp, or chicken. In Chile, it is used as a puree-like sauce with chicken, hamburgers, and hot dogs; and in slices for celery or lettuce salads. The Chilean version of Caesar salad contains large slices of mature
  • avocado. In Kenya and Nigeria, the
  • avocado is often eaten as a fruit eaten alone or mixed with other fruits in a fruit salad, or as part of a vegetable salad.
  • Avocado is a primary ingredient in
  • avocado soup.
  • Avocado slices are frequently added to hamburgers, tortas, hot dogs, and carne asada.
  • Avocado can be combined with eggs (in scrambled eggs, tortillas, or omelettes), and is a key ingredient in California rolls and other makizushi (“maki”, or rolled sushi).
    In the United Kingdom, the
  • avocado became available during the 1960s when introduced by Sainsbury’s under the name ‘
  • avocado pear’.[22]…Unusual avocado variety from Cebu, Philippines…

*****

  • Avocado Body Scrub…Avocado Body Scrub–Bold Sky
  • Avocado Deep Conditioner..Ingredients…one half mashed ripe avocado, one egg, a couple of drops of peppermint essential oil, 2Tbsp olive oil…Benefits…adds shine…can help restore luster to your hair…rich in vitamins, minerals, and essential fatty acids…will smooth and moisturize your locks without weighing down fine hair
  • Avocado Face Mask…1/2 of a mashed ripe avocado, 2Tbsp honey… Benefits.. extremely hydrating…Best for…all skin types, especially dry skinreduce the risk of heart disease
Getting Healthy

Cannery Row

Processed foods are much more than Mighty Kids Meals from McDonald’s, and definitely includes foods that you probably would never have ever even considered “processed food.”

A processed food is any food item that has been altered from its natural state, through any “processing method,” regardless of how small that change might have actually been—including canning, freezing, refrigeration, dehydration.

In fact, every food item you currently have—-every food item in your pantry, fridge, and freezer—and every food item that is boxed, bagged, canned or jarred—and every food  item that has a list of ingredients somewhere on the package is indeed a “processed food.”

If a food not as it is found right from the vine, bush, tree, or whatever else God Himself may have put in on, then that food is considered a “processed food.”

If you do happen to find any single-ingredient food item that has been ground or put into a jar with no added chemicals, that food item is a “real food.” Anything else that you find as you clear out your fridge, freezer, and pantry should probably be making its way to a trashcan about now…

Like “What Not to Wear” when they come in and clear out and dump most of that poor victim’s clothes into the big metal trashcan, we’re doing the same thing here…except the name of this show is “What Not to Eat”…and perhaps could also be called “Hoarders” if you’re anything like me.

Processed foods are not “real foods,” and should never replace those “real” foods, drinks, dishes and meals that we all know really do belong on our plates and that we all really should be eating.

 

 

The NOVA Classification System

The NOVA classification system, developed by Brazilian academic Carlos Augusto Monteiro, organized foods into the following four categories…

1.  Unprocessed or minimally processed foods…such as fruits, vegetables, grains, meat, fish, and milk.products that are pre-prepped for convenient use – including chopped veggies and roasted nuts

2.  Processed culinary ingredients—such as table sugar, oil, and salt

3.  Processed foods—such as tuna, beans, tomatoes—that have been processed in order to lock-in nutrients and flavors at their peak

4.  “Ultra-processed foods—such as frozen and pre-made meals, frozen pizzas and microwavable entrees, breakfast cereals, soda, instant soups and pre-packaged crackers, chips, and cookies—that have been chemically processed and made solely from refined ingredients and artificial substance

 

 

So what’s wrong with “processed food”?

It is this fourth category of processed foods that we should concern ourselves most with, and the first category of food products that we probably all need to eliminate from our diets.

These foods are packed full of things that none of our bodies need—such as synthetic additives, preservatives, artificial colors, emulsifiers, sugar and artificial sweeteners, fat, and salt.

Back when I was in my early twenties, I constantly ate ice. I remember laughing when people would tell me that I should stop eating ice because I would end up losing the top back tooth where I first bit down on a huge chunk of ice and my lowest back tooth on the opposite side where I bit down on that ice next. Guess what, they were right?!?! Twenty years later, I ended up having to have those two teeth removed.

I refuse to take that chance of not listening to the people twenty years older than me telling me to make the changes that I need to now in order to save my overall health. Losing two teeth when you’re forty because you failed to listen to what people were telling you back when you were twenty, is a whole lot different than losing your overall health and well-being when you’re sixty because you failed to listen to what people were telling you back when you were forty.

Right now, I am going to focus on removing this “worst category” of processed foods from what my family eats. Eliminating this category will hopefully help prevent us from having to face many more of the biggest health problems in America—such as type 2 diabetes, high cholesterol, high blood pressure, hypertension, stroke, coronary heart disease, and cancer.

About 90% of the money that Americans spend on food is spent on processed items…(gee, would that other 10% be spent on eating out…that’s actually “processed food” too)…

Basically, over half of what the average American eats in any given day fall into this last category…(we should all be so proud of ourselves, right(?!))….

 

We would all be so much better off if we could all simply eliminate two foods in particular off of our weekly grocery lists—soda, and

Soda…Soda, coke, “pop,” whatever the heck you call it in your neck of the weeds…oops, I mean woods…Regardless what you may call whatever might be in that cup that isn’t filled with water or sweet tea or lemonade or juice or beer or Kool-Aid…the fact is that the stuff in that other red Solo cup is one of America’s worst enemies. Mass-produced soda contains 35 grams of sugar per 12-ounce can. Mass-produced soda and sweetened “fruit drinks that contain less than 5% juice combined contribute to 40% of the US intake of “added sugar,”…the amount of sugar Americans consume which is over what actually should be consumed.

Mass-produced soda derives 100% of its total calories from sugar. Mass-produced soda contains 140 calories per serving. Being that one can of mass-produced soda actually contains two servings, a typical woman limiting herself to a 1400-calorie-per-day diet only needs to drink five cans of Dr. Pepper to meet her calorie demands for the day…no food allowed?!

Another food that should be eliminated from our American diet altogether is “pre-packaged cakes, cookies and pies.” It’s way too easy to eat entirely way too much of these foods without even realizing how much you have actually eaten.

Having our grandmother bake us awesome-tasting cakes, cookies, and pies and send them to us in a care package is one thing.

Having food scientists “engineer” us awesome-tasting cakes, cookies, and pies…and then offer them to us in creative packaging in quite another.

Our grandmother baked such foods for us and put them in packages because they loved us.

Food scientists engineer such foods for us and put them in packages because they simply want to take our money.

 

Getting Healthy

Join Me for the Journey

IMG_4473-1

Because there isn’t necessarily one single type of “raw food diet” that must be strictly adhered to…but several different variations of a “raw foods diet” out there, all with different advice and degrees to which foods can be cooked…I have given myself permission to pick and choose exactly what I myself want to eat on a daily basis…(not that I didn’t obviously do that before now, but before now the main question that I would have asked the “resident four year old” would have been if he wanted chicken nuggets or a burger with those fries)…

 

The main guideline is that about seventy-five percent of the food that you eat should be uncooked.

As far as how much to eat, as long as you are eating raw and vegetarian foods,you can basically eat whatever you want, whenever you want.

 

Foods that can be technically included on a proper “raw foods diet” actually include far more than just fresh produce. Other options include fish, seaweed and other “sea vegetables,” fermented foods, sprouted grains, nuts, seeds, eggs, herbs, spices, beans, and perhaps even pasta, boiled eggs, and even some raw dairy products.

 

 

So instead of tackling one meal at a time or one diet at a time, I have decided to take a detailed look at the foods that make up what people call “The Raw Foods Pyramid,” starting with the lowest level on the pyramid and working my way up. Then based on that information, I will be better informed as to what my options are and what truly works best for myself and my family.

 

After all, changing your way of eating and/or your lifestyle in general—whether it be by switching to cruelty-free products or managing time more effectively or beginning new habits—is all about taking even the smallest step, only one step at a time—as long as that step is taken in the right direction.

Trying to completely change your diet overnight and thinking of developing better eating habits as a “quick-fix” solution will most sabotage your efforts. Introducing these higher-fiber, raw foods into your diet more slowly not only will make this transition easier, but also might mean that you experiencing fewer digestive problems and food cravings along the way.

So I have decided that, for our family at least, this “raw food diet” will become an important part of our overall diet on a long-term, not some short-term weight-loss…the main mission at the moment is to simply start gradually adding more and more nutritional foods to our Southern diet and lifestyle.

Soon I will do another “What Now” on Superfoods…what I learn about “raw foods” and then superfoods will hopefully also become a hinge on which to base our weekly menus and grocery lists based upon.

 

Anyway, I like the idea of adopting what many people refer to as the “80/20 raw diet,” which consists of eating “raw” 80% of the time and having cooked foods for the remaining 20%….(thanks goodness for that twenty, right?!)…

Join me for the journey, not only as I begin exploring the “Raw Foods Pyramid” layer by layer, but also as our family begins to…

 

1. Avoid foods that have been refined, pasteurized, homogenized, or produced with the use of synthetic pesticides, chemical fertilizers, industrial solvents, or chemical food additives.

 

2.  Choose better quality animal products, and eat them only in moderation…just like I now dowith craft beers.  Choosing better grades of meat and eating fewer of them will lower exposure to pesticides, herbicides, antibiotics and hormones…while at the same will supply important nutrients and fatty acids—such as arachidonic acid, conjugated linoleic acid and omega-3 fatty acids.

 

3.  Learn to cook smarter and more “delicately.” Where I’m from, most of our favorite foods are deep fried, and sometimes even in lard. Where I live now, our State Fair is quite famous for introducing a new fried food of choice each year—such as deep-fried Twinkies, deep-fried Oreos, and even deep-fried ice cream. So this year I will be taking time to learn not only how to “cook” food at temperatures less than 100 degrees, but also how to blend, dehydrate, soak, steam, juice, sprout and also use my slow cooker to its full potential.

 

4. Replace all unhealthy products such as sugary snacks, refined grains, pizza, canned soup, fruit drinks, canned foods, and sweetened yogurt…with healthier choices.

5.  Replace bad fats—such as any hydrogenated and partially hydrogenated oils, trans fats, soybean oil, canola oil and vegetable oils—with good, healthy fats—such as extra virgin olive oil, cold-pressed coconut oil, and grass-fed butter.

 

6.  Set up a healthy pantry and fridge…Other foods that I am considering on adding or keeping on the slate—or better yet in my fridge or in my pantry—include various types of sprouted seeds, cheese, fermented foods—such as yogurts, kefir, kombucha, kimchee, sauerkraut, nuts and nut butters, cold-pressed extra virgin olive or coconut oil, fresh herbs, freshly squeezed vegetable juices, fermented veggies, and herbal tea.

 

Join Me for the Journey!!!

Getting Healthy

Now What?!…Raw Foods Diet

IMG_4473-1

The next series of posts will be what I consider my breakfast posts. However, instead of talking about breakfast and the foods that you would most likely expect me to devote my time to right now, I plan on writing about my feeble attempts to adopt some sort of a “raw food diet.”

Mainly I am doing this so that I won’t have to cook…kinda like the fact that I use huge recyclable cloth bags whenever I go shopping—not to save the environment, but so that I can crame more into each bag and, as a result, make fewer trips from my car into the house…and also so that I don’t have to worry about some high school kid filling bags so full that the $200 worth of groceries that you just bought end up as one huge compost pile in your driveway.

Pursuing a “raw foods diet” involve eating mostly, or only, unprocessed and uncooked foods that are actually “raw.”…go figure.

Some followers of the raw food diet do eat raw fish and meat, raw eggs, sushi, and unpasteurized dairy. But most people who stick to a “raw foods diet” adhere strictly to stick to a strictly vegetarian diet that only includes foods that are organic, uncooked, and unprocessed.

Foods that can be included on a raw foods diet include vegetables, nuts, seeds, fruits, sprouted grains, and beans—none of which can have been heated above a certain temperature, usually somewhere between 104 and 118 degrees.

Being brought up in the Deep South, this should be interesting. Our typical breakfast, when we actually have time to grab something other than a granola bar as we head out the door, typically consist of bacon, big biscuits with lots of gravy, grits with cheese, and  so forth. This should be fun?!