A Food Bloggers Kitchen
Journey to Real Foods: Plan Something
Last week we changed over our breakfast items to whole food, and I’m wondering……how did you do? Where you able to toss your cereal out and stick with homemade items? I uploaded a few picks from our weeks breakfasts {oatmeal, sourdough bread used to make french toast, scrambled eggs, and sourdough pancakes} to my Flickr photostream and you’re able to add your own as well if you took any.
Because last weeks “challenge” was a bit tougher in the aspect of not only the time it took each day, but also the fact that you had to get over one of America’s love affairs – cereal. This week we’ll do something a bit easier.
I want you to plan just one days food.
Breakfast, lunch, dinner, and snacks.
If you already plan your menus, fabulous! Take it one step further and plan one day of completely unprocessed foods.
Don’t do a menu plan yet? Take it easy on yourself and eat what you normally would, just make a plan and stick to it.
Menu planning is one of the only ways I’m able to actually stick to eating whole (and homemade) foods. Otherwise I find myself at 5:00pm wondering what I’m making for dinner! Making your meals like this is just a welcome mat for processed and unwholesome foods to enter your home. It’s also a great way to make sure the food you already have doesn’t go to waste.
Menu Plan Basics
- Take inventory of your fridge and cupboards. Check to see what you have on hand for each meal.
- Make a list of everything you need to buy in order to complete those meals
- Go shopping
- Write a physical list and place it on your fridge
- The night before prep whatever you can
- The day of – stick to your list!
What do you think….can you do it?
** Please do not construe my posts as medical advice, because *ahem*, I am not a doctor or medical professional. I am but a student of Nourishing Nutrition and Natural Health. I only hope to ignite a passion within you to do your own research and begin your own journey to better health. And to make sure you don't miss a single post, you can add my blog's RSS Feed to your reader or you can sign up for free updates by Email.Recipe: Italian Green Beans
Another great recipe from Scott of Zukay! Don’t forget – you only have until tonight at midnight to enter to win a case (1 of each flavor) of his fermented salad dressings!! (I’ve tried them, they’re delicious!)
ITALIAN GREEN BEANS
Ingredients:
¾ – 1 lb fresh green beans (or wax beans)
1-2 cloves garlic
½ tsp dry oregano
½ tsp dry basil
½ tsp dry thyme
2 tsp sea salt
culture*
Luke warm water (as needed), preferably non-chlorinated
1 qt. mason jar
Chop up green beans into 1 inch long pieces and place in bowl. Mince garlic cloves and add minced garlic and spices with green beans in bowl. Mix well.
Place vegetable mixture into 1 qt. mason jar, pushing down on veggies to get as much in as possible. Add salt and culture. Add enough lukewarm water to jar to bring level about ½ – 1 in below top of jar. Put lid on jar, and shake jar to evenly disperse culture and salt. Place in a warm (70 – 80F) place out of direct sunlight, and allow to sit for at least 3 days, and up to 14 days. Once fully fermented, refrigerate.
NOTES:
1. You should place jar in a dish to catch leaking water, as the pressure in the jar can make the jar leak
2. Make sure the contents get fizzy. If they do not get fizzy, discard the contents, as that is a sign that the lactobacilli did not properly ferment the vegetables and pathogens may have been able to take hold
*I put 1 packet of yo’Kefir culture into 1 quart of non-chlorinated water. Add 1 cup of this mixture in place of dry culture and water.
Recipe: Root Slaw
Here’s another recipe that Scott from Zukay sent along with his guest post the other day. It seems super easy and I think I’ll be trying it soon myself! If you try it out, let me know how it goes!
*Also – don’t forget to check out his guest post if you haven’t yet, it’ll make recipes like this seems even less daunting. His giveaway for a case of lacto fermented dressing ends tomorrow night – so make sure you enter!!
ROOT SLAW:
3 medium carrots
3 medium parsnips
1-2 medium size turnips
1 tbsp Celtic Sea Salt
chlorine-free water
1 tsp celery seed
1 tsp ground coriander
1/2 tsp ground ginger
1/2 tsp ground allspice
Culture*
Chop carrots, parsnips, and turnips into smallish chunks. Personally, I don’t peel them, and the closer they are to coming out of the ground, the less necessary that step is. In a food processor, chop up all the veggies to the desired thickness. Mix in salt and spices. Put chopped veggie mix into a quart mason jar, pushing down as hard as possible. Add in chlorine-free water until veggies are fully covered. Close up and ferment!
Fermentation time: At 67 F, my best advice is to ferment for at least 2 weeks. You will need to gas off container on a daily basis, especially for the first week. My experience has been that the raw parsnip taste overtakes the flavor until several weeks has been reached. Also, the veggies soften a bit and are more pleasant to the palate.
*I put 1 packet of yo’Kefir culture into 1 quart of non-chlorinated water. Add 1 cup of this mixture in place of dry culture and water.
Another recipe from Scott: Classic Sauekraut!
Fertility Diet: part 2.1 (Super Foods for Fertility)
In part one of this fertility diet series we talked a bit about the essential nutrients needed for our reproductive parts to work at peak performance. This week we’ll discuss a bit about where we find these nutrients. And like I’ve said before, this is not an exclusive list, I’ll keep adding new data as I come across it!
The Problem in Our Modern Diets
Unfortunately most of us no longer consume the foods that nourish our bodies! At. All. Even the “healthy” and “organic” foods we buy in the stores have been pasteurized and processed so that it damages all the precious vitamins and minerals. The standard American diet is now full of white sugars and flours, chemicals and preservatives, all robbing our bodies of the vital nutrients we actually do consume.
Vitamin D
Again, this important vitamin supports the production of estrogen in both men and women¹ , is needed for insulin production, and is key in regulating cell growth and deciding how those cells grow. Vitamin D is also activated into an endocrine hormone within the body.
And it seems that “primitive” societies knew better than us on how to fullfill their daily requirements for Vitamin D as intestines, organ meats, skin and fat from certain land animals, as well as oily fish are all rich in this important nutrient. When is the last time you had some intestine with your meal?
Yea, that’s what I thought.
Other ways to increase your Vitamin D intake would be to include the following in your diet. (IU per 3.75oz or 100 grams)
- Cod Liver Oil – is actually the richest source of vitamin D!(²) (and the good news is, it also contains vitamin A for better assimilation in the body)
- Lard/Tallow - (from grassfed and pastured animals) the second richest source of vitamin D.
- Pastured Eggs -especially the yolks and from chickens who have had regular access to run around in the great outdoors eating grass, worms, and other insects.
- Wild Caught Fish - especially fatty fish like herring
- Butter – (from grass fed cows)
- Organ Meats – I know -eww right? But they are chock full of nutrients!
- Sunlight
The way the animals are raised and fed also has a lot to do with the amount of nutrients you gain from eating products made from them. Animals that are allowed to be out in the pasture are recommended, as the exposure to UV-B rays from the sun allow the animals body to produce more vitamin D. Thus giving more vitamin D to us!
You’ll also notice that while the above mentioned foods are high in Vitamin D themselves, many of them are also high in cholesterol. Now, you’ll have to believe me here a minute as I tell you that cholesterol is not bad for you – in fact it’s very necessary! (I’ll get into the cholesterol debate later) But, vitamin D is actually synthesized from the cholesterol in our body when we are exposed to the sun.
Modern RDA requirements are a measly 400 IU per day. From what I’ve seen from the Weston A Price Foundation as well as other natural/holistic doctors, they recommend at least double that amount.
Vitamin A
Vitamin A can be classified into one of 2 groups. Retinols, which are found in animal products, and carotenoids (beta carotene), found in plant foods. The great thing about retinols is that the body can easily convert this to a usable form of vitamin A. It takes a lot more beta carotene on the other hand to come up with the same amount of usable vitamin A. And infants and children as well as those in poor health (decreased thyroid function, celiac, diabetes) or on low fat diets, already have an even harder time converting beta carotene.
The list of foods below are per 3.75oz (or 100 grams)
- Beef Liver (30,000 IU)
- Butter and Cream – again, levels will be higher on cows fed growing grass.
- High Vitamin Cod Liver Oil (230,000 IU)
- Regular Cod Liver Oil (100,000 IU)
- Eggs from pastured chickens contain 2/3 more Vitamin A than conventional eggs and 7 times more beta carotene. ¹
The current RDA for vitamin A stands at 5000 IU though the WAPF (Weston A Price Foundation) seems to think that the work of Price showed primitive diets contained almost 50,000IUs per day.³ And as you can see, it wouldn’t be hard to get well over 5000 IUs just by making sure you get a small amount of just one of these foods into your diet each day.
Vitamin E
Again, this is also a fat soluble vitamin, but it’s also an important antioxidant. And being an antioxidant basically means that it deactivates free radicals within our bodies. Vitamin E also has a property in it known as tocopherol. It was given the name after a fertility study was done with rats in 1936 and in Greek this means “to bring forth a child”.
- Butter – from grassfed cows
- Organ Meats
- Grains – vitamin E is found in the wheat kernel which is removed to make white flour. It is also easily damaged during processing and can become oxidized. Freshly ground wheat is always best!
- Seeds – sunflowers contain 35mg per 3.75oz
- Nuts - almonds contain 26 mg per 3.75oz (90% of which is tocopherol!)
- Legumes – varies from 7mg to 28 mg depending on variety
- Dark Green Leafy Vegetables
- Unrefined (and unheated) oils like olive and sunflower oil
- Pastured eggs also contain 3 times more vitamin E than conventional eggs.¹
Current RDA is 15mg for both adult men and women. I can’t find anything else regarding how much we should consume, but it seems to me that a diet of fresh ‘real’ foods and freshly ground grains would be much higher than this.
Vitamin K2
Is a fat soluble compound that assists vitamins A & D, also known as Activator X by Weston A Price. It is found in certain fatty parts of animals that feed on young green growing plants. And the growing grass is the most important part of that statement! What happens is the animals eat rapidly growing plants, which are high in vitamin K1. Part of this K1 is then converted by the animals tissues to K2. And the amounts of Kz within the animal products will then vary widely depending on what the animal eats and when they eat it. Sources include:
- Liver
- Egg Yolks
- Butter
- High vitamin butter oil {natural supplement}
- Fish Eggs
If you’d like to read even more about vitamin K2, I’d recommend an article written by Chris Masterjohn, “On the Trail of the Elusive X-Factor: A Sixty-Two-Year-Old Mystery Finally Solved”. It’s more complex than what I can ever get into.
So are you noticing any trends yet?
To Be Continued………. (part 2.2 iodine and omega-3’s)
1.Mother Earth News - free range egg
2.Vitamin D is Synthesized From Cholesterol and Found in Cholesterol-Rich Foods by Chris Masterjohn May 5, 2006
** Please do not construe my posts as medical advice, because *ahem*, I am not a doctor or medical professional. I am but a student of Nourishing Nutrition and Natural Health. I only hope to ignite a passion within you to do your own research and begin your own journey to better health. And to make sure you don't miss a single post, you can add my blog's RSS Feed to your reader or you can sign up for free updates by Email.Recipe: Homemade Marshmallows
I found a recipe for homemade marshmallows awhile back. Ones that are completely free of refined sugar! It’s made with only maple syrup.
Maple Syrup Marshmallows
3Tbsp gelatin
1/2 cup water
2 cups real maple syrup
1/4 tsp cream of tarter (optional, but helps consistency)
1/4 tsp salt
1 Tbsp vanilla extract
Combine the gelatin with the water and set aside.
Heat the maple syrup (and cream of tarter) to 250°. If you do not have a candy thermometer like I don’t, this is the hard crack stage – so when the syrup is dipped into ice water it will harden completely.
One word of advice though – syrup boils over easily.
Very easily.
Especially when you’re on twitter while making it.
Once it reaches 250° remove from heat and slowly pour into the bowl with the gelatin. This is where having a stand mixture is beneficial because you are supposed to be mixing it while you pour it in. Of course it can be done with a hand mixer, it’ll just take some creativity! (also, as one of my commentators mentioned, covering it helps with clean up!)
Also, be careful as the syrup is really hot! And sugar burns hurt!
Use a whisk attachment to the mixer and start whipping. Add in the salt and vanilla and continue to whip until light and fluffy. After 5 – 10 minutes it will stop expanding and is done. (notice how I switched attachments? You need a whisk!)
Pour into a buttered 9 x 13 pan and let set until completely cool, or a couple hours.
Once cool, cut into squares. To make it easier, you can butter the knife or run it under hot water occasionally to keep it from sticking.
These marshmallows do stick and although I didn’t want to use any refined sugar, I did resort to powdering them with powdered sugar to keep them from sticking together and becoming one giant marshmallow clump. I did try to use cocoa, but didn’t care for the taste much, but that’s another option should you need it. And one that would work perfectly if they were to be used in hot cocoa!
These marshmallows do taste maple-y, of course. But they are rather tasty!
Enjoy!
This post is linked to: Simply Indulgent Tuesday
** Please do not construe my posts as medical advice, because *ahem*, I am not a doctor or medical professional. I am but a student of Nourishing Nutrition and Natural Health. I only hope to ignite a passion within you to do your own research and begin your own journey to better health. And to make sure you don't miss a single post, you can add my blog's RSS Feed to your reader or you can sign up for free updates by Email.Recipe: Classic Sauerkraut
This recipe was sent to me by Scott from Zukay. I can’t wait to try this out myself! Also – don’t forget to enter to the giveaway for the Zukay salad dressings!
CLASSIC SAUERKRAUT
FOOD:
1 large head of cabbage
2 tsp caraway seed
2 tsp sea salt (I prefer Celtic Sea Salt)
Non-chlorinated water
EQUIPMENT:
1 Quart mason/ball jar
Large metal bowl
Potato masher
Peel off any older, discolored cabbage leaves. Cut cabbage into quarters, and thinly slice into ¼ in thin, long strips. Place all cabbage into large metal bowl, add salt and caraway seeds, and wait 5 minutes. Mash with potato masher until cabbage starts to expel water and becomes flat and soft (about 5 minutes of mashing). Once this is done, put cabbage into quart jar. Push down hard onto cabbage, until cabbage juice covers sauerkraut. If there is not enough liquid from the cabbage itself, add non-chlorinated water until cabbage is fully covered. Close lid tightly and allow to sit at room temperature for at least 1 week, and up to 6 weeks for full flavor.
Note: Give at least one inch of space at top of jar to allow for expansion from gassing from fermentation.
** Please do not construe my posts as medical advice, because *ahem*, I am not a doctor or medical professional. I am but a student of Nourishing Nutrition and Natural Health. I only hope to ignite a passion within you to do your own research and begin your own journey to better health. And to make sure you don't miss a single post, you can add my blog's RSS Feed to your reader or you can sign up for free updates by Email.Fermenting Foods
The following is a guest post from Scott Grzybek, whom I had the pleasure of meeting at the Wise Traditions conference back in November. His post covers not only his own personal story and experience with fermentation, but also why you would want to ferment your own food, and the cheerleading to do it!
Hi! I’m Scott Grzybek, the founder of Zukay Live Foods, and I’m a fermentation freak. Honestly, I’m not sure exactly why fermentation got its hold into me so hard, but it’s been a wonderful trip so far, so I’d love to share a little bit of my story and why I find fermentation so fascinating, healthy, and, well, magical –
A little background – over the years, I became a hardcore natural food person, trying to make sure what my wife and I ate was as healthy as possible. Being raised in relatively poor and rural Pennsylvania, it didn’t exactly come naturally, but we did our best. However, through the utter confusion of what is pushed in the media, I stopped eating most meats, milk, and all kinds of other good stuff, and replaced it with soy, whole grains, etc – and paid for it with a expanding gut and a lack of energy I had never had before in my life. Thankfully, I was given a copy of Nourishing Traditions by a friend – still, probably the best gift I received in my life. And I was hooked.
As a former engineer, I wanted to figure out how to make everything – the harder it looked, the better. But fermentation looked like the most mysterious of all the different types of foods in the book. Why? One word – whey. It was like this one magical, mystical ingredient that performed miracles on already healthy foods, but you can’t buy it, and it looked kind of daunting (dangerous, even!) to make it yourself. But, as a man on a mission, I finally got the courage to make my own, and I started to ferment everything I could get my hands on – every vegetable in my garden, grains, potatoes, fish, even corned beef (that one didn’t work out well, at least as far as my wife was concerned). Each new fermentation made me feel like a ancient alchemist, turning lead into gold. Some were better than others (I’ve got a few of my winners below), but each one made me more and more addicted to the process. After awhile, I came up with the idea for Zukay and bringing the health benefits of fermented foods to everyone’s table – but that’s another story.
So, why do you want to do your own fermentation? Perhaps you’ve read about the health benefits, perhaps not, so if you have, bear with me – because I personally think that eating raw and fermented foods are one of the best things you can do for your health (outside of getting rid of all refined sugars/HFCS and refined flours, MSG, and Aspartame). You see, all health starts in the gut – and if your gut is bad, so goes the rest of your body. Consider the probiotics in all raw and fermented veggies as Green Berets in the fight against disease – the more you intake, the better your chance of living a strong and healthy life. These wonderful little guys do all kinds of cool stuff – they kill off and take the place of bad bacteria and yeast, they actually aid in the physical and chemical digestion of food, and they even help train your immune system to work better by training it to better know friend from foe. They’re who you want on your side. And they like being in you, too – if you treat yourself well, you’re a mighty fine home for them as well. It’s a win-win situation.
But that’s not all. This is where I think it gets really cool. You see, these lactobacilli, in fermenting the foods, actually create vitamins and antioxidants that weren’t there before. It’s magic. AND! They even make the vitamins and minerals easier for your body to absorb. It’s almost unfair, in a good way. And personally, they’re super tasty. It may take a little while for you to get there – you certainly need to get used to the tart taste of any fermented food – but once you do, the flavor becomes so welcome, and I think it even weans your taste away from sweet foods (but that’s just my experience).
And it’s the ultimate fast food! Once you learn how to do it, you can set up a quart jar of fermented goodies in considerably less than an hour. Once it’s in the jar, the probiotics do the rest – you just have to make sure they’re in a 65-75 F place away from direct sun, and come back to it at your leisure. Once it’s done to your liking, pop the jar in the frig and eat from it whenever you like. Don’t know what to cook for vegetables tonight? Don’t worry! It’s in a jar in the frig! And it’s crazy healthy!
I’ll be honest with you – my family has never had health problems, so I can’t tell you that fermented foods have “made” us healthy. It may have been part of my weight loss (about 25 lbs) after I got serious about the Nourishing Traditions way, but I chalk that more up to getting rid of grains and sugar than anything else. But I will say this – we eat fermented foods pretty much every night (and some mornings – raw sauerkraut goes SO well with egg yolk from a fried egg), and my wife and my 2 sons almost never get sick and we have no digestive issues. My oldest did get severe pneumonia and ear infections when he was very, very young, and was unfortunately doused with antibiotics for some time, but constant fermented foods and kefir kept him healthy throughout, and there were no long term (or really even short-term) effects from the medicines. He’s not missed a day of school in several years, even during this killer winter. And he loves sauerkraut (he calls it Wowerkraut!), daikon, green beans, carrots, and, of course, Zukay products.
If you’ve never done it before, here’s my suggestion: make some sauerkraut. It’s easy, and you don’t need any starter, as sauerkraut starts itself (assuming you’re using organic cabbage). I have a simple recipe below. When it’s done, use the juice as a starter for other ferments – and on, and on. If you need a starter, I use yo’Kefir culture (available in most natural food stores) – 1 packet in a quart of water gives you enough starter for 4 quart jars of whatever.
And have fun! Outside of rotting (which you’ll be able to tell real quickly), there’s no right or wrong. Experiment! Throw in all kinds of cool stuff! And enjoy the magic of fermentation!
Scott founded Zukay Live Foods in 2008 to bring the health benefits of raw and fermented foods back into the American diet through foods we already use. Zukay makes delicious and healthy salsas, relishes, and salad dressings, and will shortly be launching a line of tasty veggie drinks (kvass) very, very soon. If you have any questions about fermentation or Zukay products, he’d love to talk to you at scottg@zukaylive.com, and you can check out Zukay at www.zukay.com.
****Throughout the week, I’ll also be posting some easy fermentation recipes Scott sent me as well!
You’ll also be pleased to know that Scott has offered to giveaway one case of his fermented dressings to one of my lucky readers! Head on over to the giveaway post !
Zukay Giveaway!
*If you haven’t checked out the guest post from Scott of Zukay Foods, it’s a must read!
I had not only the pleasure of meeting Scott at Wise Tradition last November, but I was also able to taste test some of their fabulous, fermented foods.
(disclaimer – I was not provided with product or compensation for any part of my review. I just thought you’d all like to know it tastes good!)
Zukay offers lacto fermented salsas and salad dressings, and while you may think of “fermented” as something you’d rather stay away from, these taste great and are also healthy for you!
I got to taste test all of the flavors of dressing and have to say the carrot ginger dressing is my favorite!
My only regret is that I didn’t buy a couple more bottles to bring home as I don’t have any stores around here that offer it yet.
So……..
Zukay is offering to giveaway one case of their salad dressing (includes one of each bottle) to one of my lucky readers!! To enter you need to have a U.S. shipping address and leave a comment here on this post by Friday the 26th by Midnight.
For extra entries you may do the following:
- Sign up for the Zukay newsletter
- Become a fan on my facebook page
- Sign up for free e-mail updates OR for my RSS feed in your blog reader
- Share this post with social media via Facebook, Twitter, or StumbleUpon
(make sure you leave a separate comment for each entry!)
Journey to Real Foods: Step One
So, the fun thing about blogging is that I get to let the real me shine through. And part of that real me is being a bossy older sister!
Recently I’ve been contacted by a lot of my readers and they all want to know one thing….
“How/Where do I start?”
Now, I’ve done a few posts about this, giving you some ideas on what to do first, but the problem is, it’s been so vague and I’ve been just giving you ideas. I think some of you are still having a hard time making that first step. So I’m going to start outlining actual steps for you to take each week. I’ll hold your hand as you take these steps into the unknown and if you’re still having problems getting started…..well…..I’ll just push you over the edge! Nothing like diving in head first!
This week we’re going to tackle cereal/breakfast. And I know it can be somewhat of a big step, but you have the weekend to get your marbles together, lest you think you’ll drop them all next week.
And why start with cereal? Well, not only is your first meal of the day an important one, it’s the one that we here in the U.S. fill with sugar and yet strip of all nutrients.
So here’s what you’re going to do: {here’s where the bossy thing comes in}
- Throw away your boxed cereal (or scarf it down and don’t tell me!)
- Go buy eggs (about 8 per person) oatmeal, plain (whole milk) yogurt, milk (coconut milk if you don’t have raw), frozen fruit, and bread (buy the best you can afford, but don’t make yourself go broke either!)
Monday - Make yourself some eggs, scrambled or fried, and include a piece of toast. Drink water or raw milk. You’ll have to set aside a couple extra minutes to prepare breakfast, but it will be worth it!
*If time is a major issue, hard boil the eggs earlier in the week!
Tuesday – Smoothie (blend 1/2 cup yogurt, 1/2 cup raw milk {or coconut milk} and frozen fruit) Include a Tbsp of melted coconut oil if you have it on hand as well as a raw egg yolk for added nutrition. These are super easy to make and kids love them too! Include a piece of toast if you must.
*consuming raw foods….yadda, yadda…..illness…yadda, yadda…..at your own risk.*
Wednesday – Omelets and sausage (add plenty of veggies into your omelet!) You can also cook the sausage patties over the weekend and reheat them in a pan on the stove while making the omelet.
Thursday - Soaked Oatmeal (soaking is essential for increased nutrition as well as quicker cooking) This one takes some thought the night before as you’ll take 1 cup of oats and add in 2 Tbsp of yogurt and 1 cup warm water as well as 1 Tbsp whole wheat flour and set the mixture in a warm place overnight. The next morning you can add in more water (I do about 2/3 cup) and simmer until done. To cut back on the ’sour’ taste, I rinse my oats out. Though that practice is currently under debate. Top with butter, milk, and a touch of maple syrup if you need it.
Friday - Eggs and toast *fyi – I won’t get picky on the toast quite yet. That step will come so if you’re just starting your journey, don’t stress about it just yet!
Saturday - Yogurt and fruit with a touch of honey, and a slice of toast (if you have a sourdough starter I would also recommend sourdough pancakes!)
Sunday – Make up some eggs again and pair with a smoothie!
Now that you have your orders for the week, do you think it’s something you can handle? What problems do you foresee?
If you’re a picture taker like I am, I even set up a Flickr group called “Journey to Real Foods” where you can upload your pics to show the cereal you’re getting rid of or the new foods you’re cooking!
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** Please do not construe my posts as medical advice, because *ahem*, I am not a doctor or medical professional. I am but a student of Nourishing Nutrition and Natural Health. I only hope to ignite a passion within you to do your own research and begin your own journey to better health. And to make sure you don't miss a single post, you can add my blog's RSS Feed to your reader or you can sign up for free updates by Email.
