Book Review: The Primal BluePrint
Posted by Robb Wolf on Jan 15, 2011 in Anti inflammatory diet, Celiac and Gluten-Free, General, Paleo/Low Carb | 38 comments
So…Mark Sisson sent me a copy of his book to review. Over a YEAR ago. I was just sitting down and really outlining my book when The Primal Blueprint (TPB) arrived and I told Mark I’d get a review done when the outline was finished. I started leafing through the book and telling Nicki how good it was and then my wife, who knows me all too well, she hid TPB. And Light’s Out, and Protein Power: Life Plan and several of my other go-to books. What Nicki knew was that I was going to leaf through Mark’s book and say “I don’t need to write a book, look, he has all this stuff covered.” Which is what I’d been doing for the better part of five years and I think she Andy and most of the other folks who know me were at their wit’s end. I’d back-peddle on writing a book and then lament that I thought I might have some input on the topic. Well, I was issued a few ultimatums, TPB was MIA and I set to writing my book. Over a year later and I’m finally following through on that review!
As an overview (if you do not want to read a bunch of details) TPB is EXCELELNT. Mark is funny, spot on with the science and he tackles the whole thing from the perspective of a coach (sound familiar?). This is why, on a macro-scale TPB works so well and has been so popular. It’s a well-written book, it’s accessible, and it’s based on approaches that actually work for people.
I’m going to hit a few high-points that stuck out particularly:
Chapter 1-The Ten Primal Blueprint laws
I really like this approach of “chunking” information. It makes retention better, folks grasp and integrate the high points. Here is an overview and description of those Ten Laws.
In the first two Laws Mark cover’s just about everything you need to know about paleo: 1-Eat lots of plants & animals. 2-Avoid poisonous things. Hmm…you get all the nutrition you need and you can explain things like grain intolerance with a few simple rules. BRILLIANT. This allows for a nice balance between an analysis of the anthropological record and the ability to simply rely on the molecular biology that explains grain intolerances. Mark hits all the important stuff: sleep, sunlight, lifting, sprinting, playing, using yer knoggin’.
We talk a good bit about the interplay between Performance, Health and Longevity on this blog and on the podcast. Mark does not lay things out quite in those terms in the book, but you see his obvious similarities in how and what he recommends. His foundation is to perform “a lot” of low-level fun activity, preferably outside. Lift some weights once in a while to maintain a solid level of strength and muscle mass, hit some sprints occasionally to boost growth hormone, maintain power and generally be able to kick-ass! Mark was an elite endurance athlete and coach so he is coming at all this from a very different place than I am as a former power lifter, yet the prescription is the same. Hmmm. Maybe because it works!
When folks ask about an optimization of fitness, I think something like Marks recommendations and Art Devany’s old hierarchal + A-lactic sets plus some scampering are where it’s at. Minimum investment, maximum return. CrossFit used to have this Economics orientation but unfortunately they’ve gotten enamored with more, more more.
You can also download a free copy of TPB free fitness E-book.
The prescription is correct; Mark helps you get going regardless of fitness background. No Excuses!
Chapter 8-A Primal Approach to Weight Loss-Primal breakfast, lunch and dinner
This is a great chapter in that it walks folks step by step through constructing a basic meal plan. I failed folks for years because I assumed they knew what “protein, veggies and fat” meant for a meal. On page 226 Mark uses a great graphic showing the “Carbohydrate Curve” which is a simply way to convey a ton of information. It encapsulates the levels of carbs seen in ketosis, effortless weight loss, weight maintenance, and when the carb levels start creating metabolic problems. This is easy for folks to read and understand and really drives home the importance of Marks recommendations for fat, protein, and veggies as the route to easy fat loss.
I’m almost 40, Mark is in his mid-50’s. You start to notice the MILEAGE after awhile. A lot of that mileage can be attributed to bad decisions. Many of my friends who are no longer alive met their demise because of bad decisions, lack of attention during critical moments. In an earlier chapter Mark makes a point that life can be dull and repetitious, that folks end up buying stuff to try to fill some funny void they feel (I talk about the same stuff in my Cortisol chapter). The other side of this is the hurting/killing yourself because of a lack of thinking. This is a great chapter whether you are a whipper-snapper or old & crusty.
Low Carb Wrap
I really like TPB. I’d be shocked if you do not also. It’s funny, informative and spot on if your goal is to optimize performance, health and longevity. Mark and I differ on a few points, he is a bit more freewheeling with dairy than I am but that’s about it. What Mark has done, both with the book and his damn impressive website is create a place where folks can get solid, accessible information they can apply today to make their lives better tomorrow. I will ALWAYS bemoan not thinking of Grok first! I am a huge fan of Stranger in a Strange land and to be able to say “I Grok thus” would just be bad-ass.
Many people recognize that saturated fats are needed for energy, hormone production, cellular membranes and for organ padding. You may be surprised to learn that certain saturated fatty acids are also needed for important signaling and stabilization processes in the body.
Signaling processes work in the cells at the level of the membrane proteins, many of which are called G-protein receptors. The G-protein receptors become stimulated by different molecules and can be turned off or on in a manner similar to a binary light switch, which remains on for a limited time and then flips itself off until it is stimulated again.
The saturated fatty acids that play important roles in these processes are the 16-carbon palmitic acid, the 14-carbon myristic acid and the 12-carbon lauric acid. These saturated fatty acids are found in certain food fats. Palmitic acid, for example, comprises 45 percent of palm oil and about 25 percent of animal and dairy fats. Furthermore, the body makes palmitic acid out of excess carbohydrates and excess protein.
A biochemical process called palmitoylation, in which the body uses palmitic acid in stabilization processes, although not very well known, is very important to our health.
When these important saturated fatty acids are not readily available, certain growth factors in the cells and organs will not be properly aligned. This is because the various receptors, such as G-protein receptors, need to be coupled with lipids in order to provide localization of function.
The messages that are sent from the outside of the cell to the inner part of the cell control many functions including those activated by, for example, adrenaline in the primitive mammalian fight/flight reactions. When the adrenal gland produces adrenaline and the adrenaline (beta-adrenergic) receptor communicates with the G-protein and its signal cascade, the parts of the body are alerted to the need for action; the heart beats faster, the blood flow to the gut decreases while the blood flow to the muscles increases and the production of glucose is stimulated.
The G-proteins come in different forms; the alpha subunit is covalently linked to myristic acid and the function of this subunit is important for turning on and off the binding to an enzyme called adenylate cyclase and thus the amplification of important hormone signals.
When researchers looked at the fatty acid composition of the phospholipids in the T-cells (white blood cells), from both young and old donors, they found that a loss of saturated fatty acids in the lymphocytes was responsible for age-related declines in white blood cell function. They found that they could correct cellular deficiencies in palmitic acid and myristic acid by adding these saturated fatty acids.
Most Westerners consume very little myristic acid because it is provided by coconut oil and dairy fats, both of which we are told to avoid. But myristic acid is a very important fatty acid, which the body uses to stabilize many different proteins, including proteins used in the immune system and to fight tumors. This function is called myristoylation; it occurs when myristic acid is attached to the protein in a specific position where it functions usefully. For example, the body has the ability to suppress production of tumors from lung cancer cells if a certain genetically determined suppressor gene is available. This gene is called fus1 and is a protein that has been modified with covalent addition of the saturated fatty acid myristic acid. Thus, the loss of myristic acid from the diet can have unfortunate consequences, including cancer and immune system dysfunction.
Lauric acid has several functions. It is an antimicrobial fatty acid on its own and as a monoglyceride. It also has the function of stabilization when it is attached to certain proteins in a similar fashion to myristic acid and palmitic acid.
Stearic acid is the 18-carbon saturated fatty acid. The main sources are animal tallows, which contain about 20-25 percent stearic acid, and chocolate, which contains about 35 percent stearic acid. In other foods it occurs only on levels of 1-2 percent.
How much total saturated do we need? During the 1970s, researchers from Canada found that animals fed rapeseed oil and canola oil developed heart lesions. This problem was corrected when they added saturated fat to the animals diets. On the basis of this and other research, they ultimately determined that the diet should contain at least 25 percent of fat as saturated fat. Among the food fats that they tested, the one found to have the best proportion of saturated fat was lard, the very fat we are told to avoid under all circumstances!
These are some of the complex but vital reasons we need to include palm oil, coconut oil, butter and lard in our diets.
This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Spring 2004.
Are You Fit Enough For CrossFit?
20.05.2010 | Author: Zafar | Posted in Cardio
Did you know that CrossFit is one of the most all-embracing physical fitness disciplines around, and that it has been for the past thirty five years?
Years of experience and methodology on various types of fitness exercises have resulted in one of the most complete exercising program ever created. It is no wonder that CrossFit is used by many Police Academies as well as other Special Operations Units worldwide.
CrossFit could be just the right solution for you. A comprehensive range of proficiency in ten fitness domains, can guarantee a topnotch body and heart condition. Does this sound a bit too demanding? Maybe not so. However, if you do not personally experience how CrossFit really works, you will never know.
What does CrossFit Really involve?
The CrossFit program requires you to be practiced in ten spheres of fitness, thus rendering the fitness level in your body balanced in all fields, and ready to stem off illness and age. As the CrossFit program progresses for each individual, the work capacity is increased and adapted according to personal resilience. By respecting each person’s natural equilibrium, all the ten fitness domains are encompassed, by stimulating the hormones and neurons to adapt to this exercise program.
By the end of the program you should be able to master speed, agility, power, balance, coordination, accuracy, stamina, flexibility, strength and endurance. Although it might seem quite a load, it really is not that overbearing, for the CrossFit program works in symbiosis with the athlete and is not out to achieve competitive results, simply individual achievement for better health and fitness.
You will be having fun skipping, rowing, running and climbing ropes or running around carrying funny objects. The principle of CrossFit is not only your individual body strength but your psychological health.
The objective of CrossFit is not to turn out weightlifting champions or super athletes. The great part of the program is that it can be shaped for all individuals regardless of their age or state of health. It works for everyone and is a real success. Whether you are a retired employee or a full-time athlete, what is important is not the type of physical exercises you are doing, but the degree they are carried out at.
It does seem out of the ordinary, if we imagine a grandfather lifting weights, but that is because our preconceptions are misplaced. CrossFit has proved its results and they are effective.
Try Out Your Personal Physical Endurance
If CrossFit sounds compelling to you the safest approach to a new discipline is testing it out with people who know what they are doing. There are many gyms nowadays that are starting to look like a cross between traditional workout areas and a Marine Corps training camp. If you have stumbled on one of these settings, you know you have found a CrossFit class.
When you are in the discovery phase you need quality training, where professionals understand the importance of injury prevention, correct mechanics, safety and rest periods for optimal performance and regularity. Your objectives are not an issue, but your level of fitness is.
With CrossFit you can actually visualize your achievements and quantify your general fitness level. The competitive side enhances your performance and encourages you to continue with the program, for the program revolves around teams and group settings, stimulating each individual progress. Hence fitness programs become actual sport sessions, which can easily turn into CrossFit games, making fitness fun for all levels.
Sonia Bruni is a freelance writer specializing in Nutrition, Diets and Fitness programs. She has been writing for more than ten years on the web, as well as for specialized magazines and reviews. She has created private websites and writes on a regular basis for Ezilon.com, JustLuxé.com and on Ehow.com as a contributor. She also contributes to other social networks such as Squidoo.com, Gather.com, Bukisa.com and Blogger.com.
She is a member of writing groups such as ‘Generations Read Together’ and ’scifigroup · Children’s Sci Fi & Fantasy Writers’.
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The On Ramp to Fitness
by Elizabeth Owen (as published by Bergenation.com on March 23, 2010)
A new box has opened up in Bergen County. If you like Fran, you’ll be there. And if she’s not available, you can always power clean with Grace or WOD with Helen. No, this is not home to the newest Martha Stewart test kitchen, this is CrossFit, and the above are terms used by the athletes who eat, drink, and sleep their Spartan sport.
According to the methodology’s doctrine, CrossFit is constantly varied, high-intensity, functional movement that replicates actions used in everyday life—such as jumping, lifting, running, and climbing—and hones skills that can help improve strength, balance, agility, flexibility, and speed. Although it is most widely used as the principal strength and conditioning program for many police academies, military units, champion martial artists, and professional athletes, it boasts being just as accessible to seniors, housewives, high school athletes, and the average gym-goer looking to challenge the common fitness ideal. Each WOD (Workout Of the Day) is designed to be scaled to fit individual ability, and intensity is relative to what each participant can handle. So Atlas over there can shrug 500 pounds if he wants to, while the rest of us practice picking up a 15-pound barbell in proper form, but we can all be in the same class. It is inclusive fitness, crafted for all ages and ability levels to achieve personal greatness. I had the opportunity to experience it firsthand this past weekend at the new box (code for gym) in Saddle Brook: CrossFit A.C.T. (Advanced Conditioning Tactics).
When I first walk in, the obvious hits me: There are no treadmills, no stair climbers, no machines of any kind aside from two humble rowers in the corner. There are, however, ropes and rings hanging from metal ceiling beams, kettlebells, medicine balls, and some very, very heavy-looking weights. Interesting. For a 4500-sq.-ft. industrial warehouse, the box is oddly warm and inviting. Its cinder block walls have been lovingly painted in muted greens and oranges, the kind of colors one encounters when house shopping. I speak with the trainer, Coach Bill Shockley, and his partner, Robert Owen, both of whom clearly practice what they preach. “We want to make CrossFit A.C.T. the best environment for every type of athlete, from novice to seasoned professional,” Coach Bill says in earnest. To which Robert adds,“Our mission is to prepare all our members for life’s challenges.” Awesome. Time to test my preparedness.
CrossFit workouts include different combinations of short-distance running, Olympic weightlifting, plyometrics, body-weight resistance exercises (such as pull-ups, sit-ups, and squats), and rowing, among other exercises, and are formulated to work different muscle groups simultaneously. Each WOD is a practice in skill and cardio with an emphasis on form. Some of the routinely used workouts are named after women (hence Fran, Grace, and Isabelle listed above). I find this to be the antithesis of sexist given how strong these “women” are, regardless of the fact that anyone can “do” them. Today’s WOD will be a 200-meter run around the building, followed by 50 squats, 50 push-ups, 50 sit-ups, and 50 burpees (Google it), concluding with a second 200-meter lap. I am a little scared as I join the group for a warm-up; I am one of two people there who has never experienced CrossFit before. Coach Bill leads the pack and describes the movements used in the exercises with a confidence that makes me believe I can do them. Robert will do the WOD with us, making sure no member is left behind. The clock countdown begins (did I mention workouts are timed?) and…we’re off.
My exercise of choice is yoga, with some running and biking added for good measure, so the run and squats offer familiar territory. I struggle through the push-ups—which Coach Bill has modified for my ability by showing me how to properly plant my knees on the mat—and grit my teeth through the sit-ups, taking breaks when my muscles tell me to. After burpee number 12, a wave of nausea crashes into me, but the cheers from the participants that have already finished overwhelm my senses and I persevere. At number 50, I am amazed and tap into the last of my reserves to drag myself around the building and complete the workout. When I return, I collapse on the ground like a fish out of water but am instantly bolstered by words like “great job” and “you did it” coming from people I have only just met. Just my chest stops heaving, I realize we are being gathered for a “community run” in support of the last participant who is having a hard time finishing the workout. I have never witnessed this type of group compassion in any other gym or studio setting. I dig deep to find the piece of me that would want to be given the same courtesy and shuffle through 200 more meters. Feet, don’t fail me now!
I will admit that the aftershock of this workout took me outside of myself for a solid 15-20 minutes that seemed like an hour. But as I reconnected with my body, the feeling that lasted for the rest of the day far outweighed any pain I had endured: I was stronger than I thought. I was proud of what I had accomplished, and that felt good. Heck, that felt great! My finishing time might not have been the best of the bunch, but that doesn’t matter—only you keep track of your times in an effort to help you set and realize personal goals. The Kool-Aid at CrossFit A.C.T. is rather refreshing, and I will be coming back for more to see what else my body can do. I have signed up for “On Ramp,” the class series that teaches the nine fundamental movements of CrossFit programming and enforces the principal of proper form while educating members about muscle groups and nutrition. This series is mandatory for members new to CrossFit and includes a one-month membership.
Yoga has been good to me, and I will never give up my shiny red track bike, but in the spirit of GPP (General Physical Preparedness) I will be complementing my life with CrossFit: making the everyday extraordinary.
Eat Like a Caveman
Paleo-diet focuses on lean meat, fish, fruit, vegetables, nuts
Rosanne Skirble | Washington, DC 22 February 2010
Photo: Rosanne Skirble
Whole Foods Supermarket is one place paleo-dieters can shop for produce.
Robert Keeling says he’s never felt better in his life. He never gets sick.
“I don’t have colds anymore,” he says. The 35-year-old Washington lawyer attributes his good health to exercise and diet. He likes the high intensity group workout he gets at CrossFit, a gym affiliated with 1200 such sports facilities nationwide, that also promotes an eating regimen known as the Paleo-diet.
Eating like a caveman
CrossFit coach Melody Feldman says the diet is based on what a prehistoric human might have eaten 10,000 years ago during the Paleolithic Era, which came before the domestication of crops and animals.
“Unprocessed natural foods, lean meats, nuts and seeds, fruits and vegetables, no starch, no sugar, no dairy, no beans,” says CrossFit owner John Main. “The diet leaves out anything that is processed or refined or comes in a box.”
Rosanne Skirble
Washington lawyer Robert Keeling says regular workouts and strict adherence to the paleo diet keeps him healthy.
Hungry after his workout, Keeling heads home for a paleo-stir-fry with shrimp, broccoli, mushrooms and yams. He has rarely strayed from the basic diet for the past two years. As a result, he says, he sleeps better, remains healthy and doesn’t gain weight or even crave food forbidden in the paleo-diet, such as pizza or pasta.
“On the few times I have those types of foods, my body has a very bad reaction and I just feel terrible afterwards,” says Keeling.
Debate over dairy and grains
Artemis Simopoulous is the author of the “Omega Diet book”, from which much of the paleo-diet is drawn. She says today’s human genetic profile is the same as our ancestors yet the modern diet has radically changed. “I think it’s important to understand, from the evolutionary standpoint, what we were like and try to modify our environment with the evolutionary aspects of diet,” says Simopoulous.
Simopoulous, who also heads the Washington-based Center for Genetics, Nutrition and Health, parts company with paleo-diet purists who reject dairy and grains. She says humans have evolved with the ability to adapt. “Otherwise if we were entirely dependent on the gene for environment interaction we would not be here today,” she says. “But because we are able to adapt, you don’t need to go to extremes but you need to go along with a diet which is consistent with all traditional diets around the world.”
Keeping it simple
Simopoulous says she’s especially troubled by the overload of sugar, starch, red meat and processed foods in the modern western diet. These foods, she says, are associated with a rise in heart disease, cancer, obesity and depression. She recommends eating more fruits, vegetables and fish while at the same time cutting down on saturated fat, oils and sugar and salt.
Robert Keeling says the secret of his success with the paleo-diet is consistency. “This is the diet we’ve evolved to eat. It’s the diet we all should be eating. I recommend it to everyone.”
Keeling’s wife is not on the Paleo-diet but she does like that he does all the cooking and food shopping.
Somewhere in Iowa, a pig is being raised in a confined pen, packed in so tightly with other swine that their curly tails have been chopped off so they won’t bite one another. To prevent him from getting sick in such close quarters, he is dosed with antibiotics. The waste produced by the pig and his thousands of pen mates on the factory farm where they live goes into manure lagoons that blanket neighboring communities with air pollution and a stomach-churning stench. He’s fed on American corn that was grown with the help of government subsidies and millions of tons of chemical fertilizer. When the pig is slaughtered, at about 5 months of age, he’ll become sausage or bacon that will sell cheap, feeding an American addiction to meat that has contributed to an obesity epidemic currently afflicting more than two-thirds of the population. And when the rains come, the excess fertilizer that coaxed so much corn from the ground will be washed into the Mississippi River and down into the Gulf of Mexico, where it will help kill fish for miles and miles around. That’s the state of your bacon — circa 2009.
(See TIME’s photo-essay “From Farm to Fork.”)
Horror stories about the food industry have long been with us — ever since 1906, when Upton Sinclair’s landmark novel The Jungle told some ugly truths about how America produces its meat. In the century that followed, things got much better, and in some ways much worse. The U.S. agricultural industry can now produce unlimited quantities of meat and grains at remarkably cheap prices. But it does so at a high cost to the environment, animals and humans. Those hidden prices are the creeping erosion of our fertile farmland, cages for egg-laying chickens so packed that the birds can’t even raise their wings and the scary rise of antibiotic-resistant bacteria among farm animals. Add to the price tag the acceleration of global warming — our energy-intensive food system uses 19% of U.S. fossil fuels, more than any other sector of the economy.
And perhaps worst of all, our food is increasingly bad for us, even dangerous. A series of recalls involving contaminated foods this year — including an outbreak of salmonella from tainted peanuts that killed at least eight people and sickened 600 — has consumers rightly worried about the safety of their meals. A food system — from seed to 7?Eleven — that generates cheap, filling food at the literal expense of healthier produce is also a principal cause of America’s obesity epidemic. At a time when the nation is close to a civil war over health-care reform, obesity adds $147 billion a year to our doctor bills. “The way we farm now is destructive of the soil, the environment and us,” says Doug Gurian-Sherman, a senior scientist with the food and environment program at the Union of Concerned Scientists (UCS).
(See pictures of what the world eats.)
Some Americans are heeding such warnings and working to transform the way the country eats — ranchers and farmers who are raising sustainable food in ways that don’t bankrupt the earth. Documentaries like the scathing Food Inc. and the work of investigative journalists like Eric Schlosser and Michael Pollan are reprising Sinclair’s work, awakening a sleeping public to the uncomfortable realities of how we eat. Change is also coming from the very top. First Lady Michelle Obama’s White House garden has so far yielded more than 225 lb. of organic produce — and tons of powerful symbolism. But hers is still a losing battle. Despite increasing public awareness, sustainable agriculture, while the fastest-growing sector of the food industry, remains a tiny enterprise: according to the most recent data from the U.S. Department of Agriculture (USDA), less than 1% of American cropland is farmed organically. Sustainable food is also pricier than conventional food and harder to find. And while large companies like General Mills have opened organic divisions, purists worry that the very definition of sustainability will be co-opted as a result.
(See pictures of urban farming around the world.)
But we don’t have the luxury of philosophizing about food. With the exhaustion of the soil, the impact of global warming and the inevitably rising price of oil — which will affect everything from fertilizer to supermarket electricity bills — our industrial style of food production will end sooner or later. As the developing world grows richer, hundreds of millions of people will want to shift to the same calorie-heavy, protein-rich diet that has made Americans so unhealthy — demand for meat and poultry worldwide is set to rise 25% by 2015 — but the earth can no longer deliver. Unless Americans radically rethink the way they grow and consume food, they face a future of eroded farmland, hollowed-out countryside, scarier germs, higher health costs — and bland taste. Sustainable food has an élitist reputation, but each of us depends on the soil, animals and plants — and as every farmer knows, if you don’t take care of your land, it can’t take care of you.
World-Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast.
Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!
A new box has opened up in Bergen County. If you like Fran, you’ll be there. And if she’s not available, you can always power clean with Grace or WOD with Helen. No, this is not home to the newest Martha Stewart test kitchen, this is CrossFit, and the above are terms used by the athletes who eat, drink, and sleep their Spartan sport.
Somewhere in Iowa, a pig is being raised in a confined pen, packed in so tightly with other swine that their curly tails have been chopped off so they won’t bite one another. To prevent him from getting sick in such close quarters, he is dosed with antibiotics. The waste produced by the pig and his thousands of pen mates on the factory farm where they live goes into manure lagoons that blanket neighboring communities with air pollution and a stomach-churning stench. He’s fed on American corn that was grown with the help of government subsidies and millions of tons of chemical fertilizer. When the pig is slaughtered, at about 5 months of age, he’ll become sausage or bacon that will sell cheap, feeding an American addiction to meat that has contributed to an obesity epidemic currently afflicting more than two-thirds of the population. And when the rains come, the excess fertilizer that coaxed so much corn from the ground will be washed into the Mississippi River and down into the Gulf of Mexico, where it will help kill fish for miles and miles around. That’s the state of your bacon — circa 2009.
