I picked this wonderful book up several months ago and learned quite a bit when it comes to cooking with fat. What I am going to share with you today is the recipe for Bacon Mayonnaise (p. 101):

• 1 egg yolk
• 3/4 tsp Dijon mustard
• 1 tsp freshly squeezed lemon juice
• Sea salt and freshly ground black pepper to taste
• 1/2 cup liquid bacon fat

Combine the egg yolk, mustard, and lemon juice in the small bowl of a food processor or in a blender and process to mix. Season with salt and pepper.

Have the bacon fat liquid, but not hot. With the machine running, gradually add the bacon fat until the mixture starts to stiffen and emulsify, about 2 minutes. Once it starts to emulsify, you can add the fat more quickly. If the mayonnaise is too thick, just blend in 1 teaspoon of boiling water to thin it. Taste and adjust the seasoning.

I made this the other day and it was actually quite tasty. My only recommendation is to be sure to let the bacon fat cool before adding it to the mixture. If the fat is too warm still, it will not emulsify properly and you will have runny mayonnaise.

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Chad from Ultimate Test Lab will be coming back to the Fort on Saturday, February 27th to do some testing. It will have been a little under a year since their last visit. It will be exciting to see the progress you all have made. If you missed out on the testing the first time, this will be a great opportunity to set a baseline.

The 3 tests beings offered are:

1. Resting Metabolic Rate (RMR) - This test lets you know how many calories you would burn in a day if you did nothing other than sitting still in a chair. Makes calorie counting much more meaningful. Do not eat or have any type of caffeine before taking this test. It will take just under 15 minutes to complete. Cost = $50
2. Hydrostatic Body Composition - This is an underwater test to accurately determine your body fat percentage. This test can be truly humbling for some and motivating for others. There are no restrictions on eating or drinking prior to this test. Please wear a swim suit, bring a towel, and allow 5 to 10 minutes for completion of this test. Cost = $40
3. VO2 Max - This will determine your aerobic and anaerobic thresholds. Cost = $60

Sign-up for all 3 tests and the cost will be reduced to only $135.

The costs listed above are direct for Ultimate Test Lab. We will not be making any money off of this. We want to make it as accessible to all of you as possible. We must have a minimum of 12 tests though to make it worth Chad's time.

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There have been a couple studies getting some attention lately. Here is a quick rundown:

In a study, recently published in the American Journal of Clinical Nutrition, Dr. Krauss and his team concluded:

A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

Also in the news, is a new article in Men's Health. Here is Dr. B G's summary of the article: Krauss is in the HOUSE: 'Low-fat Message Was a MISTAKE'

I leave you with a quote from Petro Dobromylskyj:

There is a general feeling in THINCS and the Nutrition and Metabolism Society that 2010 could be a good year for saturophiles and the rest of mankind too of course, should they care to listen.

Meat On!

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Bender's testimonial will be posted shortly. His pictures do most of the speaking though. This is a 7 week transformation for him!

7 weeks of hard work!

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I want to say thank you so much to Bill and Jennie for motivating and introducing me to CrossFit! As you both know, I basically never worked out in my life. I was never motivated enough to do it and I didn't like it. Now, I LOVE it, thanks to you two. I can't wait to be fit! I truly appreciate the opportunity you have given me to be a part of the Fort.

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Bill- my back has held up, except for those days that I was traveling with the backpack for extended periods of time, on those days, I had some pretty bad episodes. I'm so happy I joined CrossFit before I left, I needed the strength, endurance, and agility To get me through. My other two girlfriends couldn't keep up at times and they both workout regularly.

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