A tomato-free chili! I haven't tried it yet, but it sounds good.
Crock-Pot White Chili (from GE Recipes)
Serves 6 - 8
Ingredients
4 cans (approximately 14 ounces each) navy beans
2 cups diced, cooked chicken
3 cups chicken broth
2 medium onions, chopped
2 cloves garlic, minced
2 cans (approximately 4 ounces each) diced green chilies
2 tablespoons vegetable oil
2 teaspoons ground cumin
1- 1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon pepper
Salt to taste
Preparation
1. Place beans, chicken, and chicken broth together in crock-pot.
2. Saute chopped onion and garlic in oil until transparent.
3. Add spices and green chiles to onion mixture and stir well.
4. Add to crock pot mixture and stir well.
Cook in crock- pot on low for at least 2 hours. Garnish with sour cream, chopped green onions and Monterey Jack cheese if desired.
February 27, 2009
February 20, 2009
Lentil-loaf
This is a wonderful "meat"loaf recipe (I call it lentil-loaf). It will take a few modifications to get it completely in line with an anti-inflammatory diet...mainly finding a good non-tomato based sauce to substitute for BBQ sauce. Maybe some Worcestershire sauce would accomplish the same "tang"?
Lentil-loaf:
{Started with this recipe and adjusted.}
2-4 servings
1½ hours - 10 min prep
2 cups water
1 cup lentils
1 small onion, finely diced (or to taste)
1 cup oats
3/4 cup grated cheese (cheddar, swiss, jack or american)
1 egg, beaten
1/2 cup BBQ sauce (I think substituting with 1/2 cup applesauce would be tasty, but I haven't tried it yet)
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon dried parsley
Sauce/Topping if desired (but it is great without it):
4 tablespoons apple cider vinegar
2-4 tablespoons dark brown sugar (to taste)
1/2 cup ketchup
(or mix some brown sugar, ketchup, and Worcestershire sauce to taste)
1. Boil water in a saucepan.
2. Add lentils and simmer covered 25-30 minutes or until lentils are soft and most of water is evaporated.
3. Drain and partially mash lentils.
4. Scrape into mixing bowl and allow to cool slightly.
5. Stir in onion, oats and cheese until mixed.
7. Add egg, BBQ sauce, garlic, basil, and parsley.
8. Mix well.
9. Spoon into loaf pan that has been well-greased.
10. Smooth top with back of spoon.
11. Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and golden brown.
12. Cool in pan on rack for about 10 minutes.
13. Run a sharp knife around edges of pan then turn out loaf onto serving platter.
Lentil-loaf:
{Started with this recipe and adjusted.}
2-4 servings
1½ hours - 10 min prep
2 cups water
1 cup lentils
1 small onion, finely diced (or to taste)
1 cup oats
3/4 cup grated cheese (cheddar, swiss, jack or american)
1 egg, beaten
1/2 cup BBQ sauce (I think substituting with 1/2 cup applesauce would be tasty, but I haven't tried it yet)
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon dried parsley
Sauce/Topping if desired (but it is great without it):
4 tablespoons apple cider vinegar
2-4 tablespoons dark brown sugar (to taste)
1/2 cup ketchup
(or mix some brown sugar, ketchup, and Worcestershire sauce to taste)
1. Boil water in a saucepan.
2. Add lentils and simmer covered 25-30 minutes or until lentils are soft and most of water is evaporated.
3. Drain and partially mash lentils.
4. Scrape into mixing bowl and allow to cool slightly.
5. Stir in onion, oats and cheese until mixed.
7. Add egg, BBQ sauce, garlic, basil, and parsley.
8. Mix well.
9. Spoon into loaf pan that has been well-greased.
10. Smooth top with back of spoon.
11. Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and golden brown.
12. Cool in pan on rack for about 10 minutes.
13. Run a sharp knife around edges of pan then turn out loaf onto serving platter.
February 19, 2009
Cooking Allergy Free
This site is wonderful!
When you log in as a user, you can add any food allergies (foods you want to avoid in recipes) and the site automatically will show you warnings based on the allergens your have entered.
For example, if you are trying to avoid the nightshades (tomatoes, potatoes, eggplant, and peppers), you will go into "Edit My Allergies" and check the "Nightshade" box found under "Sugar". Now, when you look at the recipes, a big red exclamation point will show up next to recipes that contain these foods. What a great resource!
Check it out:
http://www.cookingallergyfree.com/
When you log in as a user, you can add any food allergies (foods you want to avoid in recipes) and the site automatically will show you warnings based on the allergens your have entered.
For example, if you are trying to avoid the nightshades (tomatoes, potatoes, eggplant, and peppers), you will go into "Edit My Allergies" and check the "Nightshade" box found under "Sugar". Now, when you look at the recipes, a big red exclamation point will show up next to recipes that contain these foods. What a great resource!
Check it out:
http://www.cookingallergyfree.com/
February 18, 2009
The Anti-Inflammation Diet and Recipe Book: Book Review
The Anti-Inflammation Diet and Recipe Book by Jessica Black - Find it on Amazon
I checked this book out from our local library recently and really enjoyed it. I liked the informational part of the book...not too in depth and not too sparse, either. The recipe section was great inspiration, even if you never use the specific recipes (although they do look good). It just gives you an idea of how you can modify foods and recipes to fit a new way of eating. The tips in the recipe section are great!
The author is a Naturopathic doctor in Oregon, and because of this she is not just trying to push medicine to help in anti-inflammatory living like so many books about inflammation that are written by medical doctors - she focuses on foods to eat and foods to avoid.
I was able to contact the author and ask a few questions. Here they are and the answers she gave:
Question:
"Tomatoes and potatoes are omitted in your diet plan, but what about peppers and eggplant that are also from the nightshade family [and also paprika (you explain on p 58 that it is part of the nightshade family)]? Is there a reason you chose to include these in your diet while omitting only tomatoes and potatoes? From my reading I have seen most folks say to avoid the entire nightshade family."
Answer:
"I only included eggplant and peppers as a way to not have the diet be too strict. This diet is a mere suggestion for "most" people but for most of my patients, I fine tune the diet for them. If someone was having arthritis problems, then I might have them avoid all nightshades. But for someone who seems to be fine with some foods and their main concern is hormone issues and depression, they may be able to eat nightshade vegetables."
Question:
"What are your thoughts on Grapeseed (not rapeseed) oil? I currently use this as my main oil for cooking or baking and haven't heard much about it compared to olive oil."
Answer:
"I love grapeseed oil - it is made from vitis vinifera. We use Vitis vinifera as a remedy and I know it is high in resveratrol which helps in cholesterol conversion. It is also high in many antioxidants including proanthocyanidins and also has linolenic acid. Also has a high smoke point so great for cooking with. I wrote this book a few years ago when I was not using grape seed oil."
I checked this book out from our local library recently and really enjoyed it. I liked the informational part of the book...not too in depth and not too sparse, either. The recipe section was great inspiration, even if you never use the specific recipes (although they do look good). It just gives you an idea of how you can modify foods and recipes to fit a new way of eating. The tips in the recipe section are great!
The author is a Naturopathic doctor in Oregon, and because of this she is not just trying to push medicine to help in anti-inflammatory living like so many books about inflammation that are written by medical doctors - she focuses on foods to eat and foods to avoid.
I was able to contact the author and ask a few questions. Here they are and the answers she gave:
Question:
"Tomatoes and potatoes are omitted in your diet plan, but what about peppers and eggplant that are also from the nightshade family [and also paprika (you explain on p 58 that it is part of the nightshade family)]? Is there a reason you chose to include these in your diet while omitting only tomatoes and potatoes? From my reading I have seen most folks say to avoid the entire nightshade family."
Answer:
"I only included eggplant and peppers as a way to not have the diet be too strict. This diet is a mere suggestion for "most" people but for most of my patients, I fine tune the diet for them. If someone was having arthritis problems, then I might have them avoid all nightshades. But for someone who seems to be fine with some foods and their main concern is hormone issues and depression, they may be able to eat nightshade vegetables."
Question:
"What are your thoughts on Grapeseed (not rapeseed) oil? I currently use this as my main oil for cooking or baking and haven't heard much about it compared to olive oil."
Answer:
"I love grapeseed oil - it is made from vitis vinifera. We use Vitis vinifera as a remedy and I know it is high in resveratrol which helps in cholesterol conversion. It is also high in many antioxidants including proanthocyanidins and also has linolenic acid. Also has a high smoke point so great for cooking with. I wrote this book a few years ago when I was not using grape seed oil."
February 17, 2009
I love my pill box!
In finding so much research about different supplements that might help in inflammatory conditions, I ended up with a whole gamut of supplements that I am taking daily. I found a pill box at WalMart for a couple dollars that I use to separate my morning vitamins from my night vitamins. It has seven sections labeled with the days of the week on each side. The days on one side are labeled "AM" and the days on the other side are labeled "PM". I love that I only have to open all those bottles one time per week (instead of twice a day)!
Here's my current supplement regimen:
-Odorless Omega-3 Fish Oil (from Trader Joe's) - 1200 MG - 2 (am) & 2 (pm)
for joints
-Vitamin E (from Trader Joe's) - 400 IU - 1 (am) & 1 (pm)
to be taken with fish oil and flax oil for absorption
-MSM [methylsulfonylmethane] (from Trader Joe's) - 1000 MG - 1 (am) & 1 (pm)
for joints
-Glucosamine Chrondroitin (from Trader Joe's) - 900 MG - 1 (am) & 1 (pm)
for joints
-Vitamin C (from Trader Joe's) - 1000 MG - 1 (am)
for inflammation
-B-Complex - 1 (am)
for inflammation
-Bromelain - 2000 GDU, 500 mg - 1 (am)
for inflammation
-Iron - 25 mg - 1 (pm)
for anemia
-Flaxseed Oil (from Trader Joe's) - 1000 MG - 1 (pm)
for joints
-Prenatal (from Trader Joe's) - 1 (pm)
as a general multi-vitamin
And I also chew two calcium chews (from Trader Joe's) daily. Each provides 500 mg of calcium.
Here's my current supplement regimen:
-Odorless Omega-3 Fish Oil (from Trader Joe's) - 1200 MG - 2 (am) & 2 (pm)
for joints
-Vitamin E (from Trader Joe's) - 400 IU - 1 (am) & 1 (pm)
to be taken with fish oil and flax oil for absorption
-MSM [methylsulfonylmethane] (from Trader Joe's) - 1000 MG - 1 (am) & 1 (pm)
for joints
-Glucosamine Chrondroitin (from Trader Joe's) - 900 MG - 1 (am) & 1 (pm)
for joints
-Vitamin C (from Trader Joe's) - 1000 MG - 1 (am)
for inflammation
-B-Complex - 1 (am)
for inflammation
-Bromelain - 2000 GDU, 500 mg - 1 (am)
for inflammation
-Iron - 25 mg - 1 (pm)
for anemia
-Flaxseed Oil (from Trader Joe's) - 1000 MG - 1 (pm)
for joints
-Prenatal (from Trader Joe's) - 1 (pm)
as a general multi-vitamin
And I also chew two calcium chews (from Trader Joe's) daily. Each provides 500 mg of calcium.
February 16, 2009
Gettin' Saucy...
Since I have ditched all things tomato (including basic marinara/spaghetti/pizza sauce), I have started using some basic white sauce recipes for pastas and pizza. Here they are:
Basic White Sauce
Makes enough sauce for a lasagna or plenty for 1 lb. of cooked pasta.
1/4 cup butter
2 teaspoons minced garlic
3 1/2 cups milk
6 tablespoons flour
1. Saute garlic in butter over medium heat until tender and fragrant.
2. Mix flour and some of the milk in a measuring cup well and add to butter and garlic. Add the remaining milk.
3. Cook, stirring constantly, until thickened.
Variations:
-Add a large pinch of ground nutmeg for a fun flavor change.
-Add 2 or more tablespoons dried basil or other herb.
-Add about 1/2 cup (to taste) grated parmesan cheese after cooking.
-Add about 1/4 cup (to taste) prepared pesto.
Cheese Sauce
Great for topping veggies or I like to use this over breaded chicken and add some steamed or cooked broccoli and serve over rice.
2 tablespoons butter
2 tablespoons flour
1 cup milk
1/2 + cup shredded cheese (to taste)
Salt & pepper (to taste)
1. Melt butter over medium heat (don't brown).
2. Add butter and whisk to get rid of clumps.
3. Add milk and cheese.
4. Stir, simmer for 5 minutes.
5. Add salt & pepper to taste.
Variations:
-Add 1/8 - 1/4 teaspoon cayenne pepper to make it zesty.
-Substitute 1 teaspoon Dijon mustard for all the cheese to make a Dijon Sauce.
Last Minute Pizza Sauce
Makes sauce for 2 pizzas
1/4 cup grapeseed oil (you can use olive oil, but grapeseed oil is my oil of choice)
3/4 cup Half and Half or milk
1/4 teaspoon garlic powder
Grated Parmesan cheese (to taste)
I mix the first three ingredients in a glass measuring cup and heat in the microwave for a bit (watch for foaming over - it can get messy) and then add the Parmesan cheese and mix and pour half on each uncooked pizza crust.
Basic White Sauce
Makes enough sauce for a lasagna or plenty for 1 lb. of cooked pasta.
1/4 cup butter
2 teaspoons minced garlic
3 1/2 cups milk
6 tablespoons flour
1. Saute garlic in butter over medium heat until tender and fragrant.
2. Mix flour and some of the milk in a measuring cup well and add to butter and garlic. Add the remaining milk.
3. Cook, stirring constantly, until thickened.
Variations:
-Add a large pinch of ground nutmeg for a fun flavor change.
-Add 2 or more tablespoons dried basil or other herb.
-Add about 1/2 cup (to taste) grated parmesan cheese after cooking.
-Add about 1/4 cup (to taste) prepared pesto.
Cheese Sauce
Great for topping veggies or I like to use this over breaded chicken and add some steamed or cooked broccoli and serve over rice.
2 tablespoons butter
2 tablespoons flour
1 cup milk
1/2 + cup shredded cheese (to taste)
Salt & pepper (to taste)
1. Melt butter over medium heat (don't brown).
2. Add butter and whisk to get rid of clumps.
3. Add milk and cheese.
4. Stir, simmer for 5 minutes.
5. Add salt & pepper to taste.
Variations:
-Add 1/8 - 1/4 teaspoon cayenne pepper to make it zesty.
-Substitute 1 teaspoon Dijon mustard for all the cheese to make a Dijon Sauce.
Last Minute Pizza Sauce
Makes sauce for 2 pizzas
1/4 cup grapeseed oil (you can use olive oil, but grapeseed oil is my oil of choice)
3/4 cup Half and Half or milk
1/4 teaspoon garlic powder
Grated Parmesan cheese (to taste)
I mix the first three ingredients in a glass measuring cup and heat in the microwave for a bit (watch for foaming over - it can get messy) and then add the Parmesan cheese and mix and pour half on each uncooked pizza crust.
February 15, 2009
Have MS?
In looking for ways to help me feel better I ran across some information about Multiple Sclerosis as well (my husband's aunt has MS so I noticed it). There are quite a few sites about foods to avoid with MS.
Here are some sites that I found:
http://www.compassionateacupuncture.com/Multiple%20Sclerosis.htm
http://www.multiplesclerosis.ms/foods_to_avoid.htm
http://www.mscures.com/foodstoavoid.shtml
http://neurology.health-cares.net/multiple-sclerosis-diet.php
http://swankmsdiet.charityfinders.org/About%20The%20Diet
If you want to find more sites like this I just typed "sclerosis food to avoid" or "sclerosis diet" in Google.
Here are some sites that I found:
http://www.compassionateacupuncture.com/Multiple%20Sclerosis.htm
http://www.multiplesclerosis.ms/foods_to_avoid.htm
http://www.mscures.com/foodstoavoid.shtml
http://neurology.health-cares.net/multiple-sclerosis-diet.php
http://swankmsdiet.charityfinders.org/About%20The%20Diet
If you want to find more sites like this I just typed "sclerosis food to avoid" or "sclerosis diet" in Google.
January 12, 2009
Refried Beans & Mexican Rice
I love Mexican-style foods, and sometimes that can be hard when I am not using tomatoes or tomato products. Recently I came across some recipes for homemade refried beans and Mexican style rice and altered them to my taste and to keep the inflammatory properties down, and here's what I came up with:
Refried Beans:
2 tbsp. oil (I use Grapeseed Oil from Trader Joe's)
2 cloves garlic, minced
2 cans black beans, drained and rinsed (you can substitute with 2 cans pinto beans, drained and rinsed, if desired)
1 can pinto beans, drained and rinsed
2 c. water
1 tsp. taco seasoning
2 tsp. ground cumin
garlic powder to taste
salt to taste (I use about 1/2 - 1 tsp. of ground sea salt)
1 1/2 tbsp. lime juice
1. Saute garlic in oil over medium heat until fragrant.
2. Add beans, water, and spices (not lime juice) and bring to a simmer/small boil. Cook until heated through.
3. Smash beans with a fork. It is okay if they don't get completely smashed, some texture is good.
4. Continue to cook until you reach the desired consistency. (Once the beans are smashed, cooking will thicken the mixture).
5. Sprinkle with lime juice and mix and serve warm.
Mexican Rice:
2-3 tbsp. oil (I use Grapeseed Oil from Trader Joe's)
1 c. rice (I use brown Jasmine rice from Trader Joe's)
2 c. chicken broth
2-3 cloves garlic, minced
minced onion, if desired (I use about 1/2 tbsp. dried minced onion and mix it with a small bit of water to fluff it back up)
1/4 tsp. taco seasoning
1/4 tsp. cumin
1 tsp. crushed bay leaves
1. Saute rice in oil over medium heat for about 8-10 minutes (rice will start to brown).
2. Add liquid and spices & bring to a boil.
3. Cover and simmer until liquid is absorbed. Fluff with a fork and serve warm.
These recipes make enough for our family of four good eaters and usually we have enough for left-overs for my husband's lunch the following day. When we have burritos for dinner I saute some chopped zucchini and mushrooms (or any veggies - broccoli, carrots, etc. - if I don't have those around) and wrap them up with some of the rice and beans in a tortilla and top with a bit of shredded cheese, chopped avocado, and sour cream. I think they are delicious!
Refried Beans:
2 tbsp. oil (I use Grapeseed Oil from Trader Joe's)
2 cloves garlic, minced
2 cans black beans, drained and rinsed (you can substitute with 2 cans pinto beans, drained and rinsed, if desired)
1 can pinto beans, drained and rinsed
2 c. water
1 tsp. taco seasoning
2 tsp. ground cumin
garlic powder to taste
salt to taste (I use about 1/2 - 1 tsp. of ground sea salt)
1 1/2 tbsp. lime juice
1. Saute garlic in oil over medium heat until fragrant.
2. Add beans, water, and spices (not lime juice) and bring to a simmer/small boil. Cook until heated through.
3. Smash beans with a fork. It is okay if they don't get completely smashed, some texture is good.
4. Continue to cook until you reach the desired consistency. (Once the beans are smashed, cooking will thicken the mixture).
5. Sprinkle with lime juice and mix and serve warm.
Mexican Rice:
2-3 tbsp. oil (I use Grapeseed Oil from Trader Joe's)
1 c. rice (I use brown Jasmine rice from Trader Joe's)
2 c. chicken broth
2-3 cloves garlic, minced
minced onion, if desired (I use about 1/2 tbsp. dried minced onion and mix it with a small bit of water to fluff it back up)
1/4 tsp. taco seasoning
1/4 tsp. cumin
1 tsp. crushed bay leaves
1. Saute rice in oil over medium heat for about 8-10 minutes (rice will start to brown).
2. Add liquid and spices & bring to a boil.
3. Cover and simmer until liquid is absorbed. Fluff with a fork and serve warm.
These recipes make enough for our family of four good eaters and usually we have enough for left-overs for my husband's lunch the following day. When we have burritos for dinner I saute some chopped zucchini and mushrooms (or any veggies - broccoli, carrots, etc. - if I don't have those around) and wrap them up with some of the rice and beans in a tortilla and top with a bit of shredded cheese, chopped avocado, and sour cream. I think they are delicious!
December 19, 2008
Have a thyroid problem?
I just found some interesting information regarding foods (mainly if eaten in the raw state) that may effect thyroid function in people with thyroid problems because of a substance called "goitrogen".
Here are some sites to check out about this:
Goitrogen - on wikipedia.org
Raw Foods That Hurt Your Thyroid
Goitrogens - on ithyroid.com
How to Avoid Foods that are Harmful to Your Thyroid
Here are some sites to check out about this:
Goitrogen - on wikipedia.org
Raw Foods That Hurt Your Thyroid
Goitrogens - on ithyroid.com
How to Avoid Foods that are Harmful to Your Thyroid
December 12, 2008
Inflammation Nation: Book Review
Inflammation Nation by Floyd Chilton - Find it on Amazon
I was able to read/skim this book in about an hour. While there is some helpful information in it, the end result of the actual "diet" portion of the plan was nothing groundbreaking, in my opinion. I have been having autoimmune/inflammatory issues for over a year now and have done quite a bit of research and although his initial approach from the scientific side is different, the end result was really nothing new. I was all excited to see his amazing diet tips after reading about his research (which was interesting)...only to find out that I already eat within the parameters of his "breakthrough diet" and still have inflammatory issues.
Yes, more people need to watch what they eat. Yes, eat more healthy veggies. Yes, stay away from foods not made from whole grains. Yes, we need to stay away from high sugar foods. Unless you eat things like chitterlings, pork liver, beef brain, fried everything, white flour everything, cakes, cookies, and no veggies...and if you watch at all what you eat, you may be pretty close to his "breakthough diet" already.
I felt more like the book should have been about wild salmon versus farmed salmon since that seems to be the bulk of his main argument. I do think it is important to note the difference, but again...you can find that out on the internet.
There are a few important pieces of information I believe were pointed out in this book:
-All fish is not created equal. Some fish can cause serious pain and inflammation and some will help you. (You can see his findings about specific fish in a concise list in Chapter 15...pages 172-175.)
-Egg yolk can pose a serious inflammation risk.
-Do not take a GLA supplement without having EPA (in supplement or food form)...it can cause serious harm.
I did find it interesting that he includes some of the major inflammatory foods (tomatoes, potatoes, eggplant, peppers, and citrus) on his "foods to eat often" lists. Personally, I have seen a direct link between these foods and my pain levels and therefore have decided to avoid them, as much as I love them. I would be curious to see more information on why he does not see these as inflammatory foods when they are some of the most common that will pop up in a Google search about inflammatory foods.
I recommend borrowing this book from your library. First, look at the indexes (unless you are very curious about scientific things) from page 165 through 175, maybe make a few lists of what to buy or avoid, and then take it right back to the library for someone else to borrow.
I was able to read/skim this book in about an hour. While there is some helpful information in it, the end result of the actual "diet" portion of the plan was nothing groundbreaking, in my opinion. I have been having autoimmune/inflammatory issues for over a year now and have done quite a bit of research and although his initial approach from the scientific side is different, the end result was really nothing new. I was all excited to see his amazing diet tips after reading about his research (which was interesting)...only to find out that I already eat within the parameters of his "breakthrough diet" and still have inflammatory issues.
Yes, more people need to watch what they eat. Yes, eat more healthy veggies. Yes, stay away from foods not made from whole grains. Yes, we need to stay away from high sugar foods. Unless you eat things like chitterlings, pork liver, beef brain, fried everything, white flour everything, cakes, cookies, and no veggies...and if you watch at all what you eat, you may be pretty close to his "breakthough diet" already.
I felt more like the book should have been about wild salmon versus farmed salmon since that seems to be the bulk of his main argument. I do think it is important to note the difference, but again...you can find that out on the internet.
There are a few important pieces of information I believe were pointed out in this book:
-All fish is not created equal. Some fish can cause serious pain and inflammation and some will help you. (You can see his findings about specific fish in a concise list in Chapter 15...pages 172-175.)
-Egg yolk can pose a serious inflammation risk.
-Do not take a GLA supplement without having EPA (in supplement or food form)...it can cause serious harm.
I did find it interesting that he includes some of the major inflammatory foods (tomatoes, potatoes, eggplant, peppers, and citrus) on his "foods to eat often" lists. Personally, I have seen a direct link between these foods and my pain levels and therefore have decided to avoid them, as much as I love them. I would be curious to see more information on why he does not see these as inflammatory foods when they are some of the most common that will pop up in a Google search about inflammatory foods.
I recommend borrowing this book from your library. First, look at the indexes (unless you are very curious about scientific things) from page 165 through 175, maybe make a few lists of what to buy or avoid, and then take it right back to the library for someone else to borrow.
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