The Most Audacious Wine Yet by Turtle Run Winery–Triple Vintage Traminette!

To the folks that know me, and for those that don’t, the baseline groundwork of Turtle Run Winery starts in 1988 at Miami University. Professor John Dome had this most intriguing class called “Geography of Wine.” Yeah, we tasted wine here and there, but the basis for the class was in classical grapegrowing, winemaking, wine processes, and the culture of wine. And how in Europe wines were based upon the earth, and unadulterated winemaking.

We have some of the oldest traminette vines in Indiana, and therefore our library of traminette wines is one of the most extensive. In early 2014, I tasted our older vintage traminettes and found something remarkable. They all seemingly aged gracefully, either tasting the same as I remembered them or better.

And that got me thinking. What if we blended cross vintage? Could we make an extraordinarily exceptional traminette if we created a perpetuity tank, meaning we only bottle so much and add fresh traminette each year? Crazy thought, huh? Even crazier was this? We’d be storing wine in the 11% – 12% alcohol zone with natural residual sugar. That’s insane–try keeping wine in a tank that could, and should ferment, but isn’t.

And in all the classical research I’ve done on wine, I know of no one who has ever tried this. Ever. Never.

In February 2015, we introduce to you Traminette Triple Vintage. I recently poured it for one of those “wine know-it-all’s” and he was absolutely shocked at the intensity and complexity of flavors. How the wine was so balanced, so flavorful, so smooth, fruity, complex, and with a staggeringly long finish. And all grown right here in our Indiana vineyard.

At Turtle Run, we will always, always push the edge of winemaking, but not with chemicals or other additives (like liquid oak). Or add sugar or juice at bottling.

Our wine flavors come from the grapes, the barrels, the yeast. All natural, all the time. And pretty well hangover free.

Cheers, Jim

Some Thoughts on Tannins and Headaches

Headaches and wine. I never get them. Then again, I rarely drink too much. But there are some of us who at the whiff of a glass of red wine, have severe headaches. Read on….

Tannins: Why do plants produce them and what do they do for us? Tannins are used by a plant to prevent creatures from eating it. The bitter taste, as well as other effects it causes on the digestion system of the creature, tend to cause the plant to be safe from being eaten.

What are tannins?
Tannins – plant polyphenols – are an integral part of creating a red wine. The red color and the sharp taste both come from the skins of the grape, which are left on during part of fermentation to seep into the wine itself. That color and taste is the result of tannins.
Tannins are not only found in wine – they are found in many foods, such as cheeses and nuts, and even drinks such as tea. Wood aging also adds some tannin to red wines.

For humans, tannins are often found to be pleasureable. People who drink tea enjoy its bitter taste, and also the ‘buzz’ it can give to some, though I don’t think I get a buzz from tannins.

However, with anything consumed, some of us react differently than others. For me, I’m lactose intolerant, so no milk or ice cream for me. For some people, the tannins found in “nature” can cause too strong of a ‘buzz’, leading to mild or severe headaches. The reason I quoted “nature” is the wine industry has lots of powdered tannins available to us for addition at different stages of winemaking. I have often heard from folks that they can get sloshed on wine when in Europe and not get a headache but get a zinger of a headache drinking some wines over here. Could it be that maybe at the natural lower levels that are extracted from the skins only are at a low enough threshold to keep the headaches at bay? Possibly. And when tannins are added in the winemaking process, the threshold quantity is now high enough to provide a headache? Possibly. Could the grape variety have a bearing on it? I’d think so. Some will produce more tannins than others. And some regions, due to environmental factors, enable plants to produce more or less tannins. To me, I really think it’s the added tannins that cause the headaches — that’s just my theory. So….

What are tannins useful for?
Tannins are wonderful antioxidants. The tea industry has long promoted this aspect of tea, as well as other food and beverage industries whose products have lots of tannins.

Polyphenols in general are found to lower total cholesterol, and also improve the ratio of LDL to HDL cholesterol. They lower blood pressure, lessen risks of cancer, stimulate the immune system, and have anti-bacterial properties. The biggie that unites all of this is tannins are anti-inflammatory. And inflammation is one of the pinnacles of many health issues today as inflammation suppresses the immune system.

ADD kicked in. I forgot. How might tannins cause headaches?
Tannins tend to bind starches while being digested. These starches are needed by the body to produce serotonin. In some people, who are extremely sensitive to their serotonin levels, it appears the lack of serotonin can lead to a migraine. It sort of “starves” the body for this type of raw material, much as not eating for many hours might lead this person to have the same migraine. Tannin sensitivity is thought to be cumulative – a person who begins life with no tannin sensitivities may yet develop one as he or she ages. People who are sensitive to tannins need to moderate their intake of tannins in all forms, and also be sure to eat a reasonable amount of food while ingesting tannins, so the binding affects of tannins do not cause undue stress.


Here is an update from 8/4/2023

The red wine headache explained. Ever get a headache from just a little bit of red wine? Or a stuffy nose? Or a flushed face? Any other allergic reaction? By the way, what I type here cannot be found on the internet except at our Turtle Run Winery website. Here comes my strong hypothesis. Be ready. I am on my own island on this.

Most people believe that yeast only ferment sugars into heat, co2 and ethyl alcohol. If I were to make black bean wine, yeast would remove the inflammatory protein known as lectin. Now, there are no lectins in wine but I add this paragraph as another useful activity that yeast do when fermenting.

Yeast also remove histamines. And this is where I am heading. Grapes have a small amount of histamines in their skins and we ferment red wines on their skins. But in fermentation yeast will remove the histamines, so how can it be histamines?

Think of the allergic reactions that people have with red wine and all of them align with allergic reactions to histamines.

I never run into anyone who says they have an allergic reaction to our red wines, and I have had hundreds who have sworn off drinking red wines try our red wines and they have no problem. So if it’s indeed histamines and the yeast remove histamines, how are they getting back into the wine?

Think of it this way. If you swore off sugar and I handed you a small packet of sugar and said “eat this sugar,” you would probably do it and realize no negative health outcomes. Now, if I gave you a 64 oz liter of a sugary drink and said, “here, drink this,” you might feel a little woozy afterwards, right?

So if I gave you a bunch of grapes and you ate them, you probably wouldn’t have an allergic reaction because the concentration of histamines in the skins is pretty low.

Our wine industry is allowed to add more than 80 different ingredients into wine and one thing our industry likes is a consistent product. Wines naturally contain upwards of 1500 chemical compounds, so in order for wine to taste and look exactly the same year after year there are fining agents, coloring agents, liquid oak and powdered tannins added to wine to give it the look, feel and taste, the same consistency year after year.

Yeast remove histamines. There are super concentrated coloring agents and powdered tannins available to me to add to wine to fix color and tannins. Let’s think of that 64 oz liter at this point.

Super concentration of color and tannins added to wine to me, is like drinking a 64 oz liter of soda. These product are added after fermentation to fix color, mouthfeel, flavor and texture…when the yeast are no longer there to do their magic. My strong hypothesis is this. When natural grape skin derivatives are super concentrated, like anthocyanin, the color component, naturally the histamines will be concentrated. Added back into the wine after fermentation releases a super concentration of histamines, way more than what the grapes could have possibly delivered in grape juice. With yeast not around to clean up this excess amount of histamines, the human body is exposed to a 64 oz serving, so to speak of histamines.

I seriously don’t think anyone is allergic to red wine. I think there are plenty of people allergic to wine that has been modified though. If you stop by Turtle Run Winery, check out the color of our red wines. Yep, they are lighter in color than a great many that you can buy in the stores. And that is fine with me.

Cheers, Jim


The Red Wine Headache (updated Feb 2024) and the “Dry White Wine Allergic Reaction.”

Ever hear the story of “The Fountain of Youth?”  The conquistadors thought it existed somewhere in Florida and by gosh, by golly, they really sought its finding…to no avail.

That seems to be my motivation for the “Red Wine Headache.”  If you haven’t heard of it, you will at some point.  Some folks get headaches.  Some get flushed skin.  Some get a stuffy nose.  Some get reactions immediately.  Some go to bed feeling fine only to awaken in the morning with a head-banging zinger.

There seems to be a corollary – all of these reactions are aligned to a histamine reaction.

Histamines are both produced by our bodies and are ingested in foods and beverages we consume.  Histamines produced by our bodies via our immune system.  Histamines create inflammation.  That’s part of their deal.  For instance, a bee sting for many of us cause our bodies to produce histamines.  Yeast also produce histamines during fermentation, so fermented foods and beverages should contain a mild amount of histamines.

With many allergies and health issues, a lot of times it’s about quantity.  For instance, if you consume a small packet of sugar, chances are your body will be able to handle the sugar.  But guzzle a 64 ounce liter of soda and yikes, blood sugar and insulin issues on tilt, right?  Whoosh!

Perhaps it’s all about quantity.

Here’s the thing.  It’s beyond rare air for someone to complain about our red wines (or our white wines, or our sweet wines, for that matter) and having a negative health reaction from drinking them.  The same holds true for a vast array of European wines.  How often have I heard over the 25 years I have been making wine of people going to Europe, enjoying wine, perhaps too much, and awakening the next day feeling fine and refreshed.  Yet, pick up a bottle of wine from the store shelves in America and, what the heck, who whacked my head with a 2 x 4?  Or why did my nose get so stuffy?  Or my neck turned a brilliant red?  Must be the sulfites!  Sulfites is another subject, one you shouldn’t really worry about.

I’m still going to go “all chips in” on a histamine reaction but I cannot decide if it is the body creating excess histamines when presented with an allergen that has been added to wine or the sugar packet / 64 ounce example, in which a wine has so many added histamines that our body reacts to it.  So I’ll provide a possibility for both.  Let’s look at the chemical compounds of the grape skins, but before we do, I need to explain some additives that go into wines without naming names.

Coloring additives:  As I write this, I am in Hilton Head, SC with my parents, end of February.  Laura and Joe are here too.  Yesterday, the resort had a little wine and cheese tasting mid-afternoon, so of course went.  There were two wines served, a cabernet sauvignon and a chardonnay.  Both wines are made by an extremely big brand and the bottles were 1.5 liter bottles.  The cabernet sauvignon was the darkest cabs I have ever seen.  Like, ever.  We opened a Turtle Run Cab from 2023 last night, our darkest cab we have ever made and it didn’t come close to the darkness we experienced in the afternoon wine.  The color component in grape skins is called anthocyanin and some red grape varieties really have some color (concord, aligoté, syrah, frontenac come to mind), while others (pinot noir) do not.  There are a couple of coloring products we can add to wines.

We’ve had fermentations over the years in which the anthocyanin from the skins simply didn’t pigment the wine (Montepulciano 2022, Mourvedre 2022, Cabernet Sauvignon 2022 (a vintage), cabernet sauvignon 2021, cabernet franc 2016 (certainly not 2015 – that was dark).  For major producers that have wines in stores across a great many states, consistent flavors and color is imperative for their marketing of wine.

Because wines contain upwards of 1500 natural chemical compounds and the weather is different every year, consistent color and tannins is nearly impossible. 

That’s where coloring additives come into play.  Of course, they are proprietary and the companies that make them will not divulge what’s in them, but from what I have been able to glean from the resources I have, they are seemingly more natural and are made by  super concentrating components from the grape skins.  Since grape skins contain histamines, could the concentrated coloring added to wine be the cause for added histamines thus garnering a reaction?  Perhaps.  We never use this stuff in our wine production

Another coloring compound which is legal to add to wine and which does not need to be listed on a bottle of wine is cochineal extract.  Ever heard of it?  The cochineal is an insect from south America and it has been used in the coloring industry since the 1600’s.  Carminic acid is found in the body and eggs of this insect which lives among the cacti.  When mixed with aluminum or calcium salts, carmine dye is created.  Now, here’s the trick and the words to take note:  the insect creates carminic acid to ward off predation by other insects.  Also known as natural red dye number 4, it can cause a variety of reactions including  facial swelling, rashes, and wheezing – sounds like a histamine reaction, doesn’t it?  And of course, we never use this substance in our wine production either.  As someone who studies health, “aluminum” is a code word for brain dysfunction. 

Here’s a third mechanism which could create the red wine headache (though I’d put a lot of poker chips on “door number 2” the last paragraph).  When grapes begin to ripen on the vine they produce high levels of sugar and the skin softens making them more susceptible to fungal attack. To counter this, grapes produce relatively high levels of chitinase as a defense during their ripening period.  So what is chitinase?  Good question.  Here’s something to think about.  I’ve recently been reading about the desire by certain folks that we should be eating insects for protein.  The exoskeleton in insects is highly inflammatory and inflammation can trigger a histamine reaction, same with shellfish.  And guess what, chitinase and insects and shellfish go hand in hand.  Here are some links that may be of interest for you.  https://www.ucsf.edu/news/2007/04/102335/one-lifes-most-common-compounds-causes-allergic-inflammation

And this one:  https://karger.com/iaa/article/182/7/563/181987/Chitinase-Induced-Airway-Hyperreactivity-and

And lastly, this one:  https://www.achooallergy.com/blog/cross-reaction-allergies-banana-menace/

Through the years, I have definitely seen wine grapes, as they ripen, change chemical structures.  For instance, one of the grapes we grow, St. Croix, has more of a merlot flavor if we pick the grapes between 16 and 19 brix.  Over 20 brix, the grapes take on a more concord flavor.  I’ve also commented before, “grapes today, rotted tomorrow” about several varieties we grow, including Vignoles.

White wines:  Lastly, we have heard of white wines people who have bought off the store shelf causing immediate negative reactions, including flush skin and shortness of breath.  There are a whole host of proteins that are used to in winemaking to smooth dry white wines and sometimes sweet wines.  The idea is to use proteins to attach to the bitter tannic acid that exists in grape skins.  Red wines are fermented on the skins, so tannins are extracted.  For white wines, our industry destems and crushes the grapes then the pressed juice is used to make the white wines.  Some tannins from the outsides of the skins are extracted by the juice during pressing, so proteins are added which then bind with the tannins and thus the tannins are removed from the wine.  At Turtle Run Winery, we rely on autolysis, the process in which the spent yeast cell walls break down and mannoproteins are released into the wines.  The process is known as “Sur Lees” or on the lees or on the spent yeast cells. 

Many of the fining agents are created from casein (milk), isinglass (fish bladders) and egg whites.  While in theory, we should be able to filter out any leftover additive, my educated guess is some of these fining agents are left behind in the wine, which, if one has an allergy any of these products, they could have a negative reaction to a wine.  https://ctajournal.biomedcentral.com/articles/10.1186/2045-7022-1-10

Conclusion:  I’ve provided a number of mechanisms through additives in wine, which could trigger negative health reactions to the body.  Is it one?  Two?  Which ones?  Who knows.  Here are some key thoughts.  First, our physical body today is not much different than it was 90,000 years ago.  Our bodies learned, over a great many thousands of years how to adapt to our natural world.  What it cannot be expected to do is adapt on a dime’s worth of time, to the massive chemical bombardment that it has been experiencing over the last 100 years.  You see a one year old put nearly anything in their mouths, yet never an insect, so perhaps we should pay attention to what a one year old avoids, like cockroaches! 

Who doesn’t know of someone with a chronic illness?  Who knew of people with chronic illnesses 50 years ago?  When we start mixing and matching and putting this, that and the other into our consumable products, it is possible and perhaps inevitable that we could experience stuffy noses, flush skin and headaches.

We’ve been drinking alcoholic products for at least 10,000 years, perhaps longer.  The fermentations back then were a natural phenomenon (naturally occurring yeast).  The thing is this.  In Europe, they pride themselves on grape varieties and terroir (the climate, soil type, subsoil type) to make their wines over mass manipulation of wines.  I got to try in college 65 and 100 year old wines, wines that tasted great even at that ancient age, and they weren’t made with all of the additives that today’s modern winemaker is armed with.  And so many people have told me that they have traveled to Italy, drank too much wine and awakened the next day refreshed and fine. 

Environmental mismatch science is the science in which disturbances arrive in our bodies and cause disruption from unforeseen chemicals which our bodies simply have not adapted to experiencing.  When I tried the 65 and 100 year old wines and found them to taste fantastic, I immediately realized that we didn’t need the additives that our US universities say we need to use in winemaking.  Then, it dawns on me rather readily.  Rarely, if ever, do I run into anyone who drinks the Italian wine in Italy and they experience unpleasantries with their body.  The same with Turtle Run wines.  We don’t use the great many myriads of additives and nor do they.  Consumers don’t experience the health problems with our wines or their wines.  So it’s something having to do with the additives.

Coud it be insect coloring agents that cause our bodies to create a histamine reaction?   Perhaps.  Or concentration coloring agents from the skins which concentrate too many histamines?  Perhaps.

All I know is this.  Natural wines, following the natural ways to make wines, do not cause people immediate health issues.  Yes, I would definitively love to know the answer – it’s the Holy Grail for me.  But I have several pretty solid hypothesis and by avoiding those additives and fining agents, our wines don’t cause those immediate disruptions, so we’ll continue to make wines this way and just forge our own direction – for the good of the consumer.

Cheers,

Jim

Fun information about Port wines

Typing this while overly enjoying three new Port Wines: Two of which may never appear on the wine list…but YOU know of them, so ask to try!

Port wines…the legendary wines from that slice of land on the Iberian Peninsula.  The origin of port is tied to bad drinking water and the 100 Years War between France and England.  Wine has two original purposes:  enjoyment of alcohol and the purification of drinking water (a little wine to water and the acids and the alcohol kill bacteria).  In France, they grow a lot of grapes and make lots of wine.  In England, especially back then, the weather hasn’t been conducive for growing grapes.

War is nasty.  And France cut off England’s “water supply” by stopping the flow of wine from most of Europe to England.  The hot trip from the Iberian Peninsula caused most of the wine to spoil.  When English wine traders discovered fortified wine, wine in which brandy is added to stop fermentation, they found a wine that both resisted spoilage, tasted good, and had a higher alcohol concentration.  Immediately English brokers set up shop to distribute this newly discovered wine back home, which is why today many of the fine Port wines have English brand names like “Dow” and “Cockburn.”

Yeast can essentially ferment wine up to 17.5% alcohol.  Any concentration of alcohol above this number is effectively poison for the yeast and they simply die.  The addition of brandy, or distilled wine to concentrations above 17.5% effectively end fermentation.  A standard wine practice is to add enough brandy to insure our alcohol concentration is 18% or higher, but not above 22%.  Why no more than 22%?  Easy, above 22% and the wine simply tastes to much like alcohol and burns too much for a great many of us.

This past week, we bottled three ports, the Pop’s Port #11, Pop’s Port #12 and the Pop’s Port “No Number”.

Pop’s Port #11 and Pop’s Port “No Number” will never be on the wine list.  You can purchase a bottle or two or more for $30 and $45 a bottle and you can try it free at the winery, but it will never appear on the list.  Our staff will never suggest you try it either, so you have to ASK to try.  That’s the advantage of our email mailing list.  You are privy to special wines.

And the name “Pop’s Port” is in honor of my father, Ray.

Pop’s Port #11 is pure zinfandel, and pure AHHHHH!!!  Aged a year in American oak barrels, the vanilla notes just jump right out at ya.  There’s complex fruit in the nose, but don’t ask me what.  Whatever it is, it certainly smells inviting.  This one’s at 21% so I can definitely smell the brandy.  But it’s a balanced smell…like it belongs.  As I taste the Port, I get this velvety feel, coating my tastebuds in a savory sensation.   It’s just a pure silky enjoyment.  So why will it never be on the list?  Simple–we bottled 14 cases.  Because….

Pop’s Port #12, which will be on the list, is a blend of the zin port plus a barrel of sweeter cabernet franc.  In the blending process, we needed it first, to taste great, and second, make sure we were at the 18% alcohol range to stabilize the wine and to legally bottle it as port.  Our assistant Christine and I blended this one and we simply nailed it.  I simply smell pure vanilla coated cherries.  So inviting.  Some strawberry and raspberry too!  I can’t ID the fruit of the zin port, but this one’s flavors seemingly just shout out at every chance.  The taste:  Intensely fruity, super smooth, super soft, super luscious.  Just super enjoyable.  As Laura said, this is going to be dangerous at the bonfire on November 5th!

And then there’s the “No Number.”  Since all Port’s are sequentially numbered, how come this one doesn’t get a number?  Simple.  Max’s Small Batch Red line of dry reds once had a “no number”.  And that Max’s red was so incredibly complex, so unique that it had to stand out in a significant way.  It too was never on the list, and we sold out, no problem.

So what is so unique about this one?  The Pop’s Port No Number is our second Tawny Port.  Our first one aged 2 years before bottling.  This one?  How about TEN YEARS!  If you are now legal to drink wine, you may have been in the 5th grade when we picked these grapes.

A Tawny port has a more brownish color due to a very controlled way in which we oxidize the wine over time.  We made this wine in stainless steel for exact control of aeration,  added brandy near dryness to allow the more rustic flavors of aging to shine through, then added small oak staves to tank, 2 and 3 at a time, over the course of 10 years.  The oak is not heavily pronounced but its tannins assisted in adding subtle flavors and greatly assisted in adding age worthiness to the process.  When I pour a sample, I can pick up some vanilla, but it’s the fruit of the muscat grape that beams forth.  What a tantalizing aroma.  The age, the fall season earthiness.  To heck with drinking this wine, just smell it!  Geez!  Upon sipping, this wine EXPLODES WITH FLAVOR in my mouth.  The dynamics on my tongue keep changing with unknown flavors overwrapping and enveloping other flavors.  The finish just goes on and on.  I swish the wine in my mouth and I swear my teeth can taste it.  This is insane wine!  Just insane.  Good golly.  Stop drinking this.  I need to cut grass tonight!  As I smell the supposedly empty glass, a whirlwind of spicy and savory aromas grip my nose.  Another AHHH…moment.  We didn’t make much as aging a wine 10 years is risky, takes up space and is heck on wheels to cash flow.  But oh was it worth it!

So stop by sometime soon and try these ports…

Cheers,

Jim

The 2016 HarvestThe 2016 harvest and new wines!

Our 2016 harvest must be talked about as the most unique growing year ever. The monsoon mid June through July rains caused us to stop with any weed control and double down on foliar fertilizing. Know anyone who grew tomatoes only to see those tomatoes not ripen? As it turns out, when plant are “fat, dumb and happy” with plenty of water, they simply do not ripen fruit. It’s as if they think they’ll live forever, so they grow their green parts like crazy because there’s enough water to support the extra growth and they lose their focus on ripening fruit. So by growing weeds, we pull more water out of the soils, thereby stressing the vines. Which makes them think they need to focus on the fruit…focus on the seeds, and thus make the fruit tasty, so another generation of plants will continue the specie.

At the mid-August point, things started to dry out and one of our best quality vintages started to take shape.

Vignoles: Picked first with the best looking grape clusters ever. The result: a highly aromatic and flavorful wine with tremendous character. We have blended vignoles with a little bit of traminette and have an early release vignoles on the list at this point. Due to the first time we had zero “Noble Rot”, our vignoles is quite unique from year’s past. In analyzing the wines in late December, we have bottled some Vignoles 2016 in which we mixed in just a dash of traminette. It’s one of the most balanced and lighter Vignoles we have had. In the barrels, the wine is really developing into a complex white that has all the essences of a classic white. Overall, the fruit was simply a joy to work with, and came out of the vineyard with very balanced sugars, acids and flavors.

Traminette: Gosh, the words are balance and smoothness through and through. We are barrel aging most of our traminette right now as our 2015 Dry Traminette has been a hit. We did bottle a very limited amount of Quad Vintage Traminette, a blend of 2013, 2014, 2015 and 2016 traminette. It’s exceptionally smooth and going very quickly. As of late December, we’ve taken it off the list to save the wine from running out during our slow months. If you stop by, we’ll gladly sell you a bottle, but it’s no longer available for tasting. We think we are the first winery ever to pull off “a stunt” like this, blending 4 vintages of a white wine with slight residual sugar available. Our crop this year was a little light due to heavy pruning last winter, but every now and then we need to knock our vines back a bit to keep them healthy.

Catawba: Intensity in fruitfulness. People often ask if weather affects our wines. Yep, sure does. On the afternoon of this harvest a major rain storm was moving in. Since we process outside, if we pressed these grapes, rain water would have fully diluted the juice. We destemmed, crushed and transferred the grapes directly into a fermenter. The result of skin fermented Catawba? A unique, orangish-pinkish glowing wine with complex fruit character and a wine that has got to be off the charts high in anti-oxidants. We filtered and bottled this wine, then very tightly filtered it before bottling. We tested the wine for cold stability. Stuck it in coolers for our fall concert series. And now it’s dropping tartrates. So if you pick up a bottle, just lightly chill it if so desired. Don’t leave it in the fridge.

Diamond: Already bottled some. This wine is full of melon, Star fruit, and pear. A very unique wine in which so many people have tasted thus far and have said, “I know this flavor but I cannot figure out what it is. Very light color. Light, crisp flavor with some nice residual sugar. Named on the list, “Open My Mind 2016. It’s really set up well thus far as the flavors continue to develop. Certainly a winner for our vineyard.

Chambourcin with Corot Noir and Noiret: One for the ages. Currently in barrels with an expected bottle date of around May 2017. We just recently tasted it in the barrels and it’s flat out magnificent. May may be too early at this point. I can easily taste that this wine will age like some of the best chambourcin wines from our vineyard: 2000, 2010 and 2012 come to mind.

More Research on Sugar

For those that may be new to Turtle Run Winery wines, we follow the guidelines of Germany, France and Italy in making sweet wine:  no sugar or juice added.  We simply do not back-sweeten wines.

Many American wineries, in order to make sweet wine, take dry wine and back-add sugar and juice.  This is a very simple, very easy way to make sweet wine.  Here are some basic reasons to back sweeten dry wines: Wines are quite stable in the tanks when they are dry. There’s no risk of refermentation when there are no sugars in the tank wine.  Second, a winemaker can sweeten to the exact level that they want for a finished wine.  Not sweet enough?  Add more juice or sugar to taste.

Arrested fermentation, where we remove the yeast cells via flash filtering, is a very precise process, where timing is everything.  If a winemaker fully subscribes to this method, you’re on pins and needles, constantly checking and re-checking both your sugar levels and your alcohol levels in the wine.  Neatly, sugar tests confirm both sugar and alcohol concentrations and alcohol tests confirm both alcohol and residual sugar concentrations.  We use temperature to try to coax these wines to needing to be filtered on our easier to make wine days:  Tuesdays, Wednesdays and Thursdays.  And preferably late morning.  As a winemaker who subscribes to this method, I have filtered on all 7 days, in the midst of nighttime, early AM, late afternoon, and on Thanksgiving Day.  I’ve graphed the ferrmentation rate, set up the filter, then waited an extra day, and other times I have tested the wines and realized I neeed to drop everything now, like right now.

It seems like arrested fermentation then is for those of us who thrive on the challenge of filtering spot on the hour of the day, then have to do everthing right to maintain sweet wine in bulk storage.  Seems like a lot of extra work, so there must be some benefits.

First, arrested fermentation wines taste different.  The sweetness is clean and refreshing with no sugary aftertaste.  And because of this, in 2009, we hypothesized that the wines were chemically different.

Second, type 2 diabetic customers told us way back when that their blood sugar levels do not move when they drink our wines.  And since juice contains glucose and half the sugar molecule is glucose, and since glucose is the sugar that causes type 2 diabetics’ blood to spike, our wines must be devoid or contain very little amounts of glucose.

With the help of EMSL labs in New Jersey, from 2009 through 2012 we tested a bunch of wines and ongoing fermentations.   We discovered over that four year study that yeast prefer to consume glucose over fructose.  Like big time.  It’s as if, to the yeast cells, that glucose is the equivalent of a nice T-bone steak and fructose is the accompanying broccoli on the plate.

And we discovered a huge calorie difference and other health differences between sugar added wines and arrested fermentation wines.

As we discovered,the over consumption of any sugar can cause health problems, but our research shows that glucose is far and away the worse of all sugars.   Even if all sugars were created equal there is a significant calorie advantage to just fructose only.   Fructose is 2.2 times sweeter than glucose, 1.72 over sugar, has 3 calories per gram versus 4 for glucose and sucrose.  Many soft drinks start with 17% residual sugar and go up.  Our sweetest wine is 3.5% all fructose.  And that’s plenty sweet.  We sell a ton of sweet wine at the 3-4% RS range.  Think of all the calories we drive out via arrested fermentation.  A 25% saving just because of what type of sugar molecule remains, then to find out what we have is so much sweeter by taste that we don’t need near the quantity of residual sugar.  For instance, at the same “sweetness taste” so to speak, a 3% fructose wine would need 6.6% glucose to achieve the same sweetness level, which would be 2.93 times the amount of calories.

And then there’s the conscience of all of it.  If I can make a sweet wine with significantly less calories and has less health consequences, that tastes great why wouldn’t I?  No matter your faith or beliefs, for me I just feel better about wjat we’re doing if we treat others well and with respect.  By the way, glucose is the sugar that causes the sugar buzz and the crave.  It has been well reasoned that glucose hits the same endorphin and addictive responses as cocaine.  I guess that’s why high fructose corn syrup is close to 50% glucose.  Sugar, for those that may not know is half glucose, half fructose.

Now, it’s not easy kicking sugar to the curb.  Recent studies show that our bodies have a specific gut bacteria that loves sugar and forces you to crave sugar.  Sugar, specifically glucose, triggers happy endorphins much the same as cocaine does.   To kick sugar, you have to kill the bacteria, or kill enough of them that they cannot trigger that hunger mechanism.  That can be done by starving them.  And that’s hard.  But you can do it.  I did!!!

This past fall, I processed grapes for a very large, well respected distillery in the area.  A couple of the R&D folks from this distillery make wine for a church in Louisville on the side and they need us to process the grapes.  I mentioned this study to them and they confirmed that they too have done the research.  That yeast cells ferment all types of sugars but yeast cells do have preferences and the preference of choice is glucose first, fructose last.  So that’s the update.  We aren’t alone in our research.  Our research is confirmed.

Again, here it is succinctly:
Yeast ferment sugars but do so sequentially, converting first glucose into heat, carbon dioxide and ethyl alcohol and then they advance through the other sugars last finishing up with fructose.

Fructose has 3 calories per gram.  Glucose has 4 and sucrose has 4.  So if a winery back sweetens a wine to our standard 3.5%, they will have 25% more calories.

Fructose is 2.2 times sweeter to human taste than glucose and 1.72 over sugar.  To back-sweeten with glucose, a winery would have to sweeten to 7.7% to achieve the same sweetness level.  To back-sweeten with sugar, a winery would need to add 6% sugar to achieve the same sweetness level.

Calories:  3.5% RS Fructose wine has 12 grams of fructose per bottle or 36 calories per bottle or 9 calories of sugar per glass.  Add in the alcohol which is 9.5% and the total calories per glass is 80.

Added sugar wines:  The problem additionally is most of the added sugar wines will have 11%-12.5% alcohol, so in alcohol calories, that’s a 22% to 38% increase in alcohol calories.  With sugars, sucrose doubles the sugar calories and glucose additions would add almost 3-1/2 times the sugar calories.

The “My Mind” wines are all based upon 9.2%-9.7% alcohol with 9.5% having 3.5% residual sugar.

Catherine’s Blend, Make Me Blush, Vignoles, estate grown catawba, Joe’s Jammin’ Red, are all based upon 11% alcohol with 1-1/2% – 2% residual sugar.

I hope that helps!!!

Cheers, Jim

New wines for the spring of 2023

What’s in Jim’s Glass Tonight?

Greetings everyone! If you are new to our email’s welcome. We don’t send out many per year, and well we should, but we don’t. Since our last email, which was about Chocolate Lover’s Weekend, we have bottled 11 dry wines and 6 sweet wines! And one of those wines is in my glass right now, The Labyrinth. And I may get another glass in a minute, Original Capitol White. Ever make a mistake and then amplify the mistake? Yep, that’s the good ol’ Labyrinth. How appropriately named. I did go through a Labyrinth to get to this final wine. Here’s how we blend. I think these wines right here will go well together. Blend and taste, then change ratios and taste again. Set the percentage and then set the variance, as in how far off from a percentage standpoint can I be with this blend for the blend to still taste excellent and spot on? Pretty basic stuff. Until you get the most unlikely scenario ever. Every blend ratio tasted great!!! Syrah and St. Croix. No matter the percent, it rocked. Ready, fire, AIM!!! I took a barrel of syrah and emptied it into the tank. I then skimmed a couple barrels of St. Croix and voila, the wine. Stirred with carbon dioxide and taste. EW-Yuck! Can’t un-separate that! Dang it. Disaster. What went wrong? How do I fix this? A Frontenac/Grenache blend. Try, set the ratio, got it, Measured it perfectly. Blend. Swirl…and taste…hmmm…that’s worse. Why could I have not pruned today? Grrr….Will cabernet sauvignon fix this? Nope. Mourvedre? No again. Sangiovese? Ha ha, no. Montepulciano? Yeah right, wrong! Running out of options. Chambourcin? Not even chambourcin!!! Whoa. Deep trouble. Okay, Sangiovese. I really wanted to save this for another wine. Yikes! Not a chance. Where is that original sample? Why is that so good and what am I going to do with this disaster in the tank? Merlot? Can you save me? You’re it. My last trick. Or close to my last trick. Dang, that’s freakin’ awesome. Where’s the original sample? Gosh, this is better!!!! Variance percentage? None. Yeah, I’ve been down this road. There isn’t, this is perfect. Okay, tossed in a barrel of Merlot. CO2 stirred. Anxious moment. If this one flies the coop I am beyond screwed. Taste……ahem…how about that? Three plus hours later, I have one heck of a red. One heck. Of a red. The fruit is amazing. There’s some spice. The smoothness — boom! The finish — boom, boom! The complexity — whoosh!!!!

To demonstrate that we just don’t wing it…he he..eh…well….let me explain. Dominick, our grower out west, had the need to change our grape order last year, a couple times, okay, more than a couple times. At the end, I just wanted to hold onto our dear Mourvedre. But that’s how we ended up with the life-saving Merlot. Whoosh! Anyway, Dominick had a problem. My phone rings. I see it’s Dominick. Of course, I picked up. I DID NOT let it go to voice mail. “You had what happen? You’re kidding. Any recourse? Look, Dominick, I do not have tank space! How much are they hamstringing you for? Okay, what can you offer me? Okay, I think I can purchase a tank and get it here before they arrive. I’ll help you out.” You can probably connect the dots. I didn’t ask any other questions, all I know is Dominick had picked black muscat grapes for a winery, only for the winery to back out…after they had been picked. He gave me a deal on the grapes. Not an absurd deal that I could have pushed for because of my leverage in this situation. I didn’t want to burn him, so we paid a good amount for the black muscat grapes, but not full market. Always negotiate for a Win-Win, even though I had him in a position for Win-Lose. I never do that. Long term relationships. We received the grapes and immediately upon tasting them, oh man oh man if I had two tanks open. The grapes begged me to ferment on skins for 2 days, press, then ferment cold and leave behind residual sugar for a sweet wine. It would have been dynamite! Nope, had to go the full-in red wine route. And guess what? No one likes it. I have had a dozen customers try it, and the wine is terrible. David said these exact words, “Jim, this is awful.” Dwight is on his own island, saying he would drink a bottle. Sure…right!!! So does it have any endearing qualities? Yup. Full bodied. Check. Soft, yep! Spicy? Yep. Tannins? Yup. So far, so good, right? Fruity? HA HA, not a chance and that throws everything off. Three out of four ain’t bad, right? Right!!! Enjoying a little “Slow Crawl” right now. A fixer upper wine if there ever was one! Fermented together were Frontenac and St. Croix from our vineyard last year, and the overripe syrah from 2021 that would never go dry. Made a very good dry wine! Which we will bottle straight up! Sometime. Tried some, loved it. I wonder what it would taste like with some Black Muscat. Oh wow! That’s fun! Like really fun. Like nothing else fun. Like wow! Okay, I went “Valley Girl” with all of those “like.” But hey, it didn’t gag me with a spoon….like. Does this wine make one speak “Valley Girl”? For real!!! What a bonus, like so rad! Groovy on the max! Now, I’m twisting cultures of slang. Oh well. Anyway, ADD, go away for a second, please. Karma. I helped Dominick out of a bad situation. And I screwed up the wine. And then the wine went from an ugly duckling to a beautiful swan, if blended with the right wines. Having had so much fun with it with Slow Crawl, we did it again with Original Capitol Red by blending chambourcin, cabernet sauvignon and you guessed it, black muscat. Black Muscat may not be good on it’s own (yet) but wow, toss some into red wine blends and it works spectacularly well.

The other wine is Original Capitol White, a true zinger. Trying to make Rhapsody in White (vignoles, chardonnay and chardonel), I simply could not get the three to play in the sandbox together. Throwing a mini-temper-tantrum by saying “we are bottling something today (but maybe not — only bottle if the wines are great), we blended aromella with chardonnay and were so impressed, we set our sights on the the blend and looked for labels. Voila. This may be a new mainstay for the wine list. It just rocked. And we blended it so you can pick up both grapes, so the complexity is there.
Lastly, I will toss out some love to Debbie and Angie. To bottle chardonel takes some tinkering. It needs help, like vitamin C, and some light blending. Angie and Debbie teamed up to debate fiercely on what they wanted versus what I had already put together. They won. I capitulated which is rare air, especially for dry whites. But you know what, they did get it right, and this is a great, great version. Listen loudly to those who have passion for they could be directing you as to where you really need to go. It’s okay.

Lastly, on the sweet side, geez Louise, Escape My Mind, bottled on 4/11. Superb!!! We really nailed this one, a blend of diamond and steuben. On fire!

We’ll really focus on blends this year. It’s what the grapes seemingly want, so look for all sorts of new names. The key to our wines for 23 years has been to make very good wines, whatever it takes, and this year nearly everything benefits from blending. This idea goes to the heart of what I learned about wine at Miami University. It’s all about making consistently great wines and if they taste different from one year to the next, that is okay.

Cheers, Jim

Taste Bud Count and Subconscious Responses to Flavor Recognition

Did you know that your preference towards sweet wine or dry wine could be due to the number of taste buds on your tongue? People who prefer sweeter wines generally have more taste buds than those who prefer dry wines. It’s true! At Turtle Run, we teach the concepts behind this radical science. People who prefer sweet wines, generally speaking, have more taste buds than the average person, a lot more. Per Tim Hanni’s research at www.timhanni.com people can have as few as 500 taste buds to more than 12,000. So the folks on the high end have a lot more which means that flavors are amplified, or more intense. The single one disruptive intense flavor they do not like in high intensity amounts is bitters. As it turns out, sweet and salt are bitter suppressants, so high taste bud count people tend to have sweetness and salt around for a variety of foods and beverages: coffee with sugar and creme for instance. Alcohol is a bitter! Uh oh. Wine has alcohol. Though we won’t give this proprietary number away, we know exactly what that percentage of alcohol is for which a high taste bud count person can detect alcohol in a solution, be it water or wine. I can tell you that it is no accident that the “My Mind” wines are between 9% and 9-1/2% alcohol and at 3% or so residual sugar. This ratio provides me the lowest calorie still sweet wine I can make. But I will tell you this, if a winery allows a wine to ferment to dryness and that dryness is near 12% alcohol, they may want to add close to 12% sugar to achieve the same sweetness level and enjoyment of flavors that our “My Mind” wines have. And that wine at 12% alcohol and 12% residual sugar, has a whole lot more calories.

Our subconscious and conscious can recognize up to 40,000 specific aromas and flavors tied to moods and events experienced positively or negatively. Ever gotten sick from a food or beverage? Still consume it? Ha ha. Probably not, or if so, you probably re-learned how to like whatever made you ill or your subconscious tied to your illness. On the high negative and positive taste memories, our subconscious will tie into your subsequent flavor experiences, any primary, secondary or tertiary aromas and flavors from the original experience in a heightened delivery to you.

So when Biff the wine snob says you should taste this, that, or the other, it’s pure nonsense. Tasting sheets identifying all sorts of confusing flavor may have some merit for Mary, but not for Jane. Think about this math: Taste bud count (500 to 12,000) plus 40,000 aromas and flavors, plus mood, plus positive experience plus negative experience…Whoop de do!!! Taste and flavor recognition is highly, highly individualized. Which leads me to another crazy thought.

The Real Advantage of Barrels over oak additives. Plus Yeast Studies

Barrels at Turtle Run Winery

This week, I was explaining a technique I did for making “Blue My Mind 2014” to a visiting winery.  We have two tanks in fermentation as I type this, and I used the same yeast in both tanks, yet there is a difference in flavor.  However, there is nothing quite like experimenting with our best selling wine…for fun.  Tank 1 simply tastes better at this point than tank 2.  And there’s nothing wrong with tank 2.  It tastes great.  After we fermented our Vignoles 2014, we pumped out the wine and pumped in Chardonnay 2014 juice.  When it came time to ferment the Steuben which is, for the most part, Blue My Mind, we pumped out the chardonnay and pumped in the Steuben.  Did I miss a step?  Did I not clean the tank?  Um…nope!  I didn’t add any additional yeast either!  Call it spontaneous / instant fermentation.  The bourbon industry, I have heard, are very protective of their yeast and will take yeast from one fermentation to the next.  In the wine industry, we typically clean the daylights of our tanks before adding any new juice.  Risking microbiological harm to the new fermentations are reason’s 1-99 for cleaning tanks between fermentations.  The primary risk is acetic acid, AKA, vinegar.  So why do it?  Both the vignoles and the chardonnay had very, very clean fermentations, so I had tank full of ready to go, very dominant yeast just asking for more sugars.  If there were any off strains of yeast, the ones in the tank that fermented Vignoles and Chardonnay dominated and possibly eliminated them.  So why does it taste better?  With all the spent yeast cells congregating at the bottom of the tank some of the yeast will break down into the wine to add complexity.  So there you go.  Cleanliness is key to making good wine.  But sometimes a dirty tank is actually clean and has some great benefits inside it!

Barrels:  This summer and fall we have been bottling short runs of our red wines aging in barrels and we have distinctly noticed that each bottling is better than the last one.  The main reason for the short run bottlings is you!  We’ve simply sold wine at a faster pace and I didn’t have wines to go back in the barrels.  And we don’t like to leave barrels empty due to CLEANLINESS!  Barrels hold up much longer and much better if they are kept clean, and full.  But that’s not what this article is about.  It’s about one specific benefit that barrels can provide any and all wines – concentration of flavors and aromas through evaporation.  Barrels are under siege in the wine industry today, not because they don’t work.  It’s just that they are expensive, and it’s very easy today to impart oaky aromas and flavors through the addition of barrel staves into stainless steel tanks.  We’ve never done that, though for barrels which have lost all of their flavor, we have added new staves directly into the barrels.  And I have found that I love that process, as we can really control the oak compounds leached into the wines.  We can make the oak more subtle, or up-front.  Or take the wines somewhere in-between.   Of course we still buy new barrels, and we always will.  The added oak staves gave me a fun tool to add more dimensions to our wines.  But I can’t see me ever adding them to stainless steel.  It’s the micro-oxidation and concentration of flavors that makes me dizzy with enjoyment.  As me sometime, and I’ll pour you a current release Pinot Noir 2013 and our first bottling of the wine.  Or, I can do the same with Rhapsody in Red 2013.  Yeah, there’s a little more oak to the newer bottlings, but what I really notice is the concentration of fruit flavors and tannins, and perhaps a little more kick up of alcohol.

Whenever we open barrels to taste, unless we are pulling the wine out, we have to top the barrels back off with wine.  And some barrels can take upwards of 5 pitchers of wine or more.  Back in 2004, we studied concentration levels, and found that for our location, each barrel concentrates the alcohol percentage about a percent and a half more per year.  If for instance we add a wine to a barrel at 12% on November 1st. by the next October 31st the wine is usually close to 13.5%.  How is that?  When it’s humid in the winery alcohol leaches through the oak staves into the atmosphere.  When it’s drier in the winery, water evaporates out of the barrels at a much higher rate than alcohol and all of this evaporation subsequent refilling concentrates aroma and flavor compounds in the wines.  Simple enough.  And the beauty of the barrels is the lack of bad oxidative properties.  When we open a barrel for tasting we hear this big ol’ “whoosh” of air rushing in.  Called “ullage” in our industry, as the wine

Healthy Diet!

People often ask me what I do to keep so thin.  Part of it is my daily swim.  Part of it is the physical activity that goes with working in a vineyard, winery, and farm.  But a big part of it is my diet.

In the early 1990s with little responsibility aside from a full-time job, I somehow became a nationally ranked triathlete.  That followed high school cross country which preceded cycling in college.

I’ve always been fit.  When I raced, I found my sweet spot to be in the mid-1980s with a 6’4″ frame.   When I backed off training to focus on the winery in the late 1990s, my weight shot up to the high 190’s then capped at about 205.  When I traveled in the corporate world, by 2009, I shot up to nearly 230.  Though not so heft by today’s standards with my height, when my fit physician said that I, I, me, had to lose some weight and that I, me, may need blood pressure medication, I was insulted!  Already on allergy medication, I decided I would “show up” to that doctor.  That was June 2009.  By Thanksgiving 2009, I just with a simple increase in exercise, I dropped 2 pounds.  Yes, 2….2,  not 22, or 12, but 2, just 2 stinkin’ pounds!  I was furious!  Pass me the chips!  I just need more exercise!

Then a friend of mine challenged me to weight loss.  Then I remembered those customers telling me that they could drink our sweeter wines and they were diabetic.   Then I remembered my triathlon training diet of 40% carbs, 40% protein, and 30% fat.  Then I remembered the lack of processed foods in that diet.  Could going natural do things for me?  What is diabetes and is it a new phenomenon or something we’ve been dealing with for centuries?  How does the body process sugars, and are all sugars alike?  How do artificial sweeteners affect our bodies and subconscious responses?

To keep this story from going on too long, I delved into all things about modern diseases, food history, modern foods, previous health habits, compared to today’s health habits, etc.  Many books were read, such as The China Study, building a foundation for more research.  The additional research from the book Missing Microbes, by Martin Blaser, about the over-consumption of antibiotics, pretty well set me sailing.  Below is a diet I carefully constructed, re-constructed, fact-checked, double-fact-checked, and ran by a whole host of folks.

Today, I swim 5-6 days a week and run the other 2.  I don’t overdo it, though I do lots of interval work in the pool.   I drink wine daily.  My blood is absolutely perfect, and I take no medications, including no allergy medicines.  My body fat is around 7% and I am back in the mid-180’s.  You can do it.  It takes time, but this diet works because it feeds the body what it needs, or at least what mine needs.  If there is any change I am looking at, it is reducing the number of carbs.   And best of all, I have lost the craving for fast food, processed foods, and all that.

I also take zero vitamins and zero supplements.

I wrote this diet for my swim team.

Peak Performance Diet – Jim Pfeiffer  

For:  My High School Swim Team

Ninety percent of the diseases known to man are caused by cheap foodstuffs. You are what you eat.” – Victor Lindlahr in 1923

 In 1958 less than 1% of the US population had Type 2 Diabetes.  It is estimated that by 2020, more than 25% will- Center for Disease Control

Go to www.cdc.gov/diabetes/statistics

Eat Natural Foods: Absolutely!!!
Research from Washington University St. Louis ties natural food consumption to healthy gut microbial activity to a very healthy human body, eliminating many of the causes of today’s bad health. http://news.wustl.edu/news/Pages/25786.aspx

 

 

Diet Soda Anyone?  NO!!
Just drinking one diet drink a day was enough to create a significantly heightened chance of developing one of these disorders, the researchers found.

Artificial sweeteners were also shown to activate different patterns in the brain’s pleasure centers that normally correspond to sweet tastes. This may mean that these products do not satisfy our sweet tooth as much as natural sugar. One study found that non-caloric sweeteners made animals eat increased amounts of calorie-rich sweet tasting food.

http://www.cbsnews.com/8301-204_162-57593133/

 

 

Is Honey mixed with Water Perhaps the Ultimate Sports Energy Drink?  And Workout Recovery Drink?
Here is an interesting article to read about the positive effects of honey.

http://honeyfanatic.com/honey-facts/honey-lose-weight-2/

 

 

 

Water Anyone?  YES!!!!
Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=173

 

 

 

The dangers of simple carbohydrates.  Are they natural?  Hmmm…
The above article also slams aspartame very, very hard.  Lots of diseases are listed from the overconsumption of simple sugars and aspartame.

Here’s something to think about.  Did you know that if you increase the amount of protein in your diet, the cravings for sugary items will diminish?

 

 

 

Successful Diet to Increase Energy, Speed, Endurance, and Decrease Recovery Time.  The Zone Diet 40/30/30 by Barry Sears

  • A Balanced Diet:  40% Carbohydrates, 30% Protein, 30% Fat
  • Fat: Fat in food aids in the absorption of vitamins A, D, E, and K.
  • Very Best Sources for athletics:  Fish, Olive Oil, Grapeseed Oil, Nuts, peanut butter, and butter. I am not keen on margarine at all.

 

Protein:  Basic Building Blocks of muscle. 

  • Very Best Sources for athletics:  Beans and Legumes plus meats and fish!
    • Black beans, Pinto Beans, Red Beans, Lentils, Kidney Beans, and Black Eyed Peas are some examples.
    • Fish, Chicken, Turkey, and Venison are second
    • Eggs are third
    • Pork would be a fourth choice, as it’s a little higher in fat. Buffalo is a better forth choice
    • Red Meat is my 5th choice.  Simply put, unless the cow lived its life in a pasture, I don’t think it packs the nutrients, especially omega 3.  Loaded with saturated fats, and hard to digest.  And Milk.  Here is a strong study about avoiding today’s milk.  Ovarian cancer, testicular, prostate, and breast cancer.  And due to pasteurization, the enzymes used for digesting milk are flat-out gone.  http://www.naturalnews.com/035081_pasteurized_milk_cancer_dairy.html
    • Many of us lack the gene which enables us to digest cow’s milk, anyway.  And should we be drinking another animal’s milk?

Carbohydrates:  Basic building blocks of energy.

  • Best sourced from grains, vegetables, and fruits.  Very best sources:
    • Oatmeal, Barley, Brown and Wild Rice, Quinoa.  Secondary Choices:  White Rice, potatoes with skins.
    • Vegetables:  There are no bad vegetables!  Period!  The very best is Spinach and Broccoli. .  Carrots are an excellent source of energy.
    • Fruit:  Tomatoes, Oranges, Grapes, Apples, Pears, Peaches, Tangerines, Avocadoes, Cherries, Raisins.  Eat the fruit and not just drink the juice, as the juice has no fiber.
    • Cereals. Try to find those that have less gluten and sugars.  Avoid those that are loaded with sugars.
    • Pickles are generally good for you, though I can’t stand them.

Great Snack Foods:

Nuts, Triscuits (they have only 3 ingredients in them), most soups, especially those with beans and lentils, peanut butter, raisins, apples, bananas, oranges, popcorn (not the microwave kind), celery, and carrots.  If the food has few ingredients in it, and you like it, it’s probably a good snack food.  Notice how everything I picked was a natural food or very minimally processed?  Here is a trick that works great to making foods more palatable — dip them in olive oil with spices.  Olive oil has lots of savory umami notes which most people love to eat.

 

 

 

 

When To Eat and Other Tips:

  • Eat Often, in smaller portions, and never eat until you are full!
  • When taking vitamins, take them during or right after a meal.  You need to trick your body into thinking those vitamins came with the food and thus won’t be processed out of your body quickly.  Two other great times for vitamins are after practice and before bed.  Yes, before bed!  As your body slows down during the sleep mode, vitamins will stay in your body longer and thus provide more opportunities for your body to use.  Take Vitamin C, Vitamin D, and Zink to ward off sickness.  Though I would rather you get them from food!!!
  • Here are some interesting studies on vitamins:  I take none whatsoever and am fine:  http://health.clevelandclinic.org/2013/08/multivitamins-are-they-worth-it
  • If you eat processed foods high in sugars or drink soft drinks, fruit juices, or “energy drinks”, consume something good with it to slow the processing of those sugars, especially the glucose in the blood system.  Or get some quick exercise in to avoid those easy energy sources from becoming stored energy (fat) and making you hungry.  Also, the over-consumption of sugars leads to inflammation (the source of many ailments), and insulin resistance by cells, For instance, if you have to have a soft drink, have nuts with it, or Triscuits, just something with fiber.  Foods with fiber may hopefully slow down the absorption of sugars into your blood system.  Really though, don’t consume very simple carbohydrates unless you plan on exercising—NOW!  Not an hour later.  Like, NOW!
  • You are really much, much better off avoiding sugary drinks anytime.  I think pure sugar is worse than tobacco.
  • Be careful with consuming too much sugar:  Cancer lives on it, specifically the glucose molecule  http://www.canceractive.com/cancer-active-page-link.aspx?n=3087
  • Sometimes on the way to the YMCA, I will eat something light for energy.  I never eat/drink simple carbohydrates afterward, though as the sugars destroy any gains you made working out.
  • My children love banana bread.  So do I.  But I always add peanut butter for three reasons.  First, peanut butter adds essential minerals, protein, and fat.  Second, that protein and fat slow down the digestion process so the sugars from the banana bread do not absorb into the blood system as fast (at least I think so).  Third, I eat less because the proteins and fat from the peanut butter create a more full sensation in me.
  • Do not eat meat or eggs or any other high-protein food soon before exercising.  You will go slow because the energy that should go towards exercise performance is going to be used instead to digest those foods.  Additionally, you might get sick.
  • DO NOT EAT PROCESSED FOODS ESPECIALLY WITH TRANS FATS BEFORE EXERCISE!!!!!!!  NO FRIES EITHER!!!!!  NO DOUGHNUTS EITHER!!!!  NO FAST FOOD!!!  THESE FOODS COULD VERY EASILY UPSET YOUR STOMACH AND WILL DRAIN ENERGY FROM YOU.
  • It’s always, always good to eat complex (not simple) carbohydrates and proteins after practice.
  • A good snack for energy before a Saturday morning race is some whole grain bread, some olive oil, spiced how you like it.  I do find some energy bars to be fine too.  I do have one better though.  Keep reading.   And honey!!!  Enjoy honey!
  • If I have a can of Chicken Noodle Soup for lunch, I may add a little Olive Oil, to get it into the 40-30-30 diet.  Olive Oil adds essential fat.
  • Avoid Trans Fats.  However, don’t think that a box labeled “low in Trans Fats” is good for you.  They probably replaced the fats with processed sugars which aren’t needed and can lead to Diabetes and Obesity
  • If you can’t understand the words on the food labels, those words indicate that the foods are processed.
  • V8 is a great, great beverage. THE BEST!  Lots of vitamins and minerals, minimal extra calories, and V8 has a lot of fiber in it.  I drink it before races (Hint!).
  • And the most controversial tip I have is this.  Meets are long and hot and thus draining.  A trick I used to get hydrated the night before a big triathlon or bike race was to add some extra salt to my food.  Salt holds moisture, makes you thirsty, and thus allows you to hydrate more with it than without it.  Additionally, salt provides good mineral content, and allows your body to process vitamins and minerals more efficiently. Salt gets a bad rap because most people consume way too much and it, like sugar, leads to inflammation.  However, in athletics, it’s essential to have enough salt.  A really, really good breakfast food before a meeting is a banana with salt or a banana with salty peanut butter.  With a glass of V-8, you will be flying!  This is my number 1 recommended 2-hour before a meet formula for lots of efficient energy. Forget about cramps! By the way, a banana with peanut butter and V-8 is perfectly balanced 40-30-30.  And not all salts are the same.  Try Iodized salt or sea salt which should contain iodine.  Iodine is a great, great immune system booster.

What foods and beverages to avoid:

 Highly processed foods. 

  • If you can’t pronounce it or know what it is, it’s processed.
  • Avoid eating your “toes”, foods ending in “Toes” or “Tos”,
  • 95% of all crackers on the market I think, are highly processed
  • 75% of all cereals on the market I think are highly processed
  • 100% of all cakes and pies on the market, I think, are highly processed
  • Sugary drinks, soft drinks, and ENERGY DRINKS,  Only consume before an event.  Their sugars easily convert into fat and they can make you hungry.  And, they are strongly linked to Type 2 Diabetes
  • Diet drinks especially!  Strongly linked to Type 2 Diabetes and they will make you crave simple carbohydrates.
  • Chips.
  • Margarine or any other processed fat.
  • Desserts
  • Salad dressings!  A great way ruins a good diet is salad dressings.
  • Red Meat
  • Candy
  • Fast Food!  Except for Subway!

Final Recommendations and Thoughts

  • If this diet becomes tough, try mixing in some things you like to make it bearable.  If you have to have that Diet Soda, have it with some of the foods I recommend.
  • There is a lot of dietary fiber in this diet.  It may take some time to get used to.
  • Tomato sauces are your friend.  I consume them often.
  • This diet seems to be more expensive than most foods on the shelf.  It is, but you’ll end up eating less and thus the cost difference will be minimal after a while.
  • Frozen and canned vegetables and beans are as good for you as fresh ones, so you can save money this way.
  • You will start feeling the benefits of this diet within a week.  You will have more energy and you will feel better.  You will have fewer tiring days in the pool.
  • The 40/30/30 diet was conceived in the early 1990s and was the basis for many of us racing at that time.  I would suggest it is probably in use today by many athletic programs.
  • More fruits, more vegetables, and more grains will equal more energy.  More processed foods will equal lethargy and upset stomachs before races.
  • This diet will help you keep your body toned up and looking good.
  • If you have a sugary drink, you must, must, must have it with other complex foods unless you are getting ready to exercise.  Sugar before exercise and during exercise is fine.
  • Drink plenty of water.  Water suppresses hunger, surprisingly.
  • You simply cannot get Type 2 Diabetes with this diet.  It’s not possible.
  • You simply cannot develop Obesity with this diet.  You really have to overeat.  Simply put, it’s not comfortable to overeat on this diet.
  • Eat after you exercise.  It is the basis for recovery.  Nearly every morning, I fix myself something in the balance after leaving the YMCA.
  • Mix it up!  BE WEIRD and PROUD OF IT!!  This morning, before typing this, I mixed Turkey slices into my Oatmeal, which was cooked with a teaspoon of Olive Oil.  YUCK, huh?   Not really.  Oats are fairly bland.  So are mashed potatoes.  So I ask you, why can’t you substitute oats for mashed potatoes especially if you add spices?  And oats have more fiber than potatoes.  Unconventional?  Yes!  Healthy?  Oh yes!!!
  • And lastly, in 1958, the average grocery store was no bigger than the pool area at the YMCA. Simply put, there were hardly any processed foods.

In summary, I mentioned several things over and over.  I’m not a perfect eater, but I am careful.  Yes, I treat myself to some cake, pies, etc on occasion.  You need to enjoy life, right?  If you give this diet a try, you will be amazed at how much better you may feel, and how much energy you have.  Then after going on it for a while, indulge in some fast food and soft drinks and see how you feel.  The drop-off from those processed and fast foods is quick and dramatic.