Hey Reader!
In the 97th issue of The MF Kitchen, you'll slice into the details of:
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Recipes for my Sticky Honey Sriracha Chicken Ramen Stir Fry and Cinnamon Toast Crunch Waffle Cereal Milk Protein Ice Cream!
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Use caffeine to help you with your diet (not hurt it)...
- New 'reduced sugar' cereal (and the truth behind the label)...
Preheat your ovens…
Weekly Recipe Roundup 🍽️
Recipe Recreations Of The Week 🤌
🍕 Pizza Pop Tart!
Macros per Pizza Pop Tart:
164 Cals, 13.5g Carbs, 6g Fat, 14g Protein
Here's the video & recipe:
👉 https://www.instagram.com/p/C_QtWhcOyhp/
Zach's Beats 🎧
New to FDL 📲
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New update this week for the FDL App!
Here's what's inside:
- MORE unreleased recipes in the app!
- A recipe swipe feature that allows you to see the specific steps of some recipes (we're working on making more but only have 10 done so far).
- A screen lock button has been added to each recipe page so you can cook and your phone won't go to sleep.
- The back button has a few more capabilities (like going back to your search after visiting a recipe).
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No more white flashing when opening the app/coming from a recipe (the flash on app open has been fixed in this new update as well!).
To get access, just click here.
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One FAQ ❓
Question of the Week:
“As someone that’s conscious of most of the things they put into their body, I’ve always wondered about coffee and caffeine. I’ve heard a lot of stuff but never really know what to believe. Any insights here?”
Answer: Great question! I get asked this all the time.
The answer? It depends.
Because the average American consumes 300-500mg per day (that’s 2-3 cups of coffee or 5-8 sodas).
And that’s WAY too much for a lot of people.
So let me explain how caffeine works and then share my thoughts…
Think of your brain like a concert.
Adenosine is the security guard (its job is to slow things down and eventually shut the party down (aka make you tired)).
But caffeine? It sneaks in and blocks adenosine from doing its job.
Security is locked out and the concert keeps raging.
But here’s the kicker… adenosine doesn’t disappear. It stacks up behind the scenes.
So when caffeine wears off? Boom. Caffeine crash. The exhaustion floods in all at once.
That’s why timing matters.
Use caffeine wisely and it’s a cheat code for energy.
Overdo it? You’re stuck in a cycle where you need more and more just to function.
And speaking of overdoing it…
It’s possible to build up tolerance, dependence, and worse energy levels long-term.
So what’s the solution?
Build a strong team around it.
- Sleep - The best way to clear adenosine is to actually sleep. Get your 7-8 hours and you won’t need caffeine just to function.
- Water - Even 1-2% dehydration tanks your energy levels. Stay hydrated and you won’t be reaching for caffeine as much.
- Food - Macros = energy. Eat balanced meals and your body won’t be screaming for an artificial boost.
And beyond that, here are a few things I suggest doing:
- Set a daily goal of 200-300mg max - Not because caffeine is bad, but because you want to use it effectively.
- Track your intake - Write down everything you drink and its caffeine content. You might be surprised.
- Check your timing - Are you drinking caffeine just out of habit? Afternoon coffee might be the reason you can’t sleep, which means you wake up tired, which means… more caffeine (vicious cycle).
- Hydrate before you caffeinate - Drink 20-30oz of water first thing in the morning.
- First cup = intentional – Morning coffee? Great. But after that, ask: Do I actually need more or just want the taste? Try decaf for the flavor without the dependency.
- Afternoon caffeine = a last resort - Caffeine has a half-life of 3-7 hours. That 3 PM pick-me-up could be the reason your sleep sucks, which means you’re groggy the next day, which means… (you guessed it) more caffeine.
So with all that being said…
Caffeine is a tool, not a crutch.
Use it wisely, and it works for you.
That’s why I love my morning coffee and the occasional pre-workout.
Not because I need it, but because I enjoy it.
And that’s the real goal.
Getting to a place where caffeine enhances your day instead of controlling it.
Serving Surprise 😮
25% Less Sugar Cinnamon Toast Crunch & Lucky Charms.
Ohhh shit we have a lower-calorie version of our favorites! FINALLY!
Or do we?
General Mills had a choice:
- Actually make a lower-calorie version of their cereals that might help people’s health.
- Slap a 25% LESS SUGAR badge on the box, swap some sugar for extra starch, and keep the calories exactly the same while tricking the masses.
They went with Option #2, because, of course they did.
Let’s break this down....
You see “25% less sugar” and assume, Oh, so it’s got 25% fewer calories, right? Nope. Same calories. Same carbs. Same everything except the sugar count.
- Lucky Charms: 140 calories per cup.
- Cinnamon Toast Crunch: 160 calories per cup.
- Same numbers as the originals.
- Absolutely no reduction in calories whatsoever.
It’s frustrating because the uneducated nutrition consumer will assume that this is healthier thus they can eat more of it.
And what does that do for General Mills? People eat more cereal. They make more money.
If you are a long-time reader of the newsletter, you know I am 1000% not a hater of delicious processed foods!
I think it’s amazing we get to eat them.
But it’s the mindset around these foods that most people do not have.
The understanding that these foods are meant to make you want to eat ALL of them.
So creating a 25% less sugar version will just feed into that “Ohh this is delicious and better for me” thus continuing that loop of overeating on cereal.
Food perspective matters.
Each food plays it’s unique role.
They are all different tools in the healthy + delicious eating toolkit.
I’ll talk more about this in the future.
CRAZY to think that we're almost on the 100th issue of the MF Kitchen!
Nearly two years of you dealing with my random memes, range of music taste, and amazing recipes that make you come back to read again 😁
More amazing stuff is on the way for you!
I've been cooking up some exciting things 😉
Much love and happy cooking,
Zach