Red meat - the most intense nutrient-rich food available to human beings

A new take on meat - my piece in today's Irish Independent

With celebrities from Paul McCartney to Star Wars actress Natalie Portman telling us to eat less meat, switching our shopping habits towards a vegetarian diet is one of the pieces of advice dominating the food world right now.

The rise in obesity levels combined with the unsustainable nature of beef production means that consumers are now encouraged to limit the quantity of meat they eat and turn instead to buying more vegetables, fish and meat alternatives.

But a new book by Irish butcher Pat Whelan argues that going back to the old-fashioned staples of our traditional diet; eating plenty of beef, pork and lamb is not only a healthy choice but one essential to our wellbeing. Whelan, who is the fifth generation of his family to be involved in meat production, runs a butcher shop in Clonmel, Co Tipperary and his knowledge of meat from farm to fork has earned him a Rick Stein Food Hero award.

In his book "An Irish Butcher Shop", Whelan argues that one of the reasons consumers find it easy to turn away from meat is a lack of knowledge on how to prepare it and an over reliance on inferior quality meat sold in plastic packaging in supermarkets.
He points out that beef should not be sitting in a pool of its own blood in a plastic box, and that everything about the mass production of meat and the way it's marketed to consumers is contrary to the core benefits and joys of eating it.

He argues that instead of turning away from meat, we should be appreciating its unique benefits -- red meat is the single most intense nutrient-rich food available to human beings. It's a crucial source of iron and trace elements such as zinc and copper, as well as vitamins B12 and B6.
Fat on meat is also something we shouldn't be afraid of -- it is fundamental to the taste and tenderness of the finished product.

Irish beef that is fed on pasture develops a good covering of fat which gives it great flavour. Because it's grass-fed, this makes the meat a high quality, close to organic product. Meat from grass-fed animals has up to four times more omega-3 fatty acids than meat from grain fed animals. It is also the richest known source of CLA or "conjugated linoleic acid"; an exceptional omega-6 fat which has been attributed with antioxidant and anti-cancer properties.
Most of the current opposition to beef consumption is related to cattle "feed lots" -- vast industrial-scale feeding units found typically in the US but now growing in popularity in India and China. Here animals live on a regime rich in maize and cereals which is not their natural diet.
As the appetite for beef grows across the world, we have to produce more cereals (wheat, barley and so on) to make the animal feed that cattle eat.

In many developing countries, feeding cattle (or chicken and pork in large quantities) takes other foods and water resources out of the food chain. Put simply, if everyone across the world adapted to the 'Western Diet', we'd run out of many foodstuffs, and water.

Farm animals also produce more than 10% of the world's greenhouse gas emissions but new approaches to the anti-meat argument such as Simon Fairlie's book -- Meat: A Benign Extravagance has swayed even the hardened environmentalists such as best-selling author George Monbiot back towards eating meat. Fairlie argues that it's specifically feed-lot production of cattle that reduces the world's food supply and that what we should be doing is eating meat but simply less of it.

In Ireland the situation is very different; cattle and sheep roam outdoors and eat grass which is in plentiful supply, so the beef and lamb we eat takes a minimum of inputs and is fairly sustainable.

However, most pigs and poultry in Ireland are farmed in intensive indoor units where the quality of the animals' lives is poor and again they are eating a cereal based diet.
Ireland comes closest to factory farming in these pig and chicken "units"; vast indoor sheds packed densely with animals.

The intensive production of chicken and pork over decades has also affected what we're getting on our plate -- pigs are slaughtered at about seven months old, and unfortunately quality and flavour of modern pork has been affected by the breeding of faster maturing pigs. So the consumer pays the price with an inferior-tasting product.

The bacon and rashers most of us eat have been injected with brine, and can often contain more water than meat content. So while we think mass-produced cheap rashers are good value, if they end up a third of their original size after cooking then it's a bad deal.

You might get better value from an artisan-produced pork that's more expensive raw but yields more meat when cooked. One way to keep both sides happy is to continue to eat meat but put more thought into what we buy.

Pat's book is full of recipes for everything from 'pot-roasted shoulder of lamb' to 'boozy rabbit with prunes'.

His advice is to vary what you buy from the old staples of sirloin, fillet, lamb cutlets, pork chops and rashers. Try new cuts and free-range or artisan products occasionally. The pay-off is in quality, taste and ultimately better value for money.

An Irish Butcher Shop by Pat Whelan, published by Collins Press. Suzanne Campbell's food blog is at www.basketcase theblog.blogspot.com
- Suzanne Campbell
Irish Independent

Is being a foodie just another kind of elitism?

I rarely publish other material here but this piece from American farmer and local food campaigner Joel Salatin was just too good not to draw attention to. He asks the question - if you're interested in good food, how should you reply when you're labelled an elitist?

His responds to the "elitist" charge with an analysis of why good food is more expensive than commercial, subsidy-aided manufactured produce. His arguments are arresting, and form what's basically a synopsis of the pressures many Irish food producers and farmers are under continually to compete with the food giants of America and Europe.

Joel writes from an American perspective where things are pretty bad for small farmers, it makes me think again how impossible it is to survive in America if you're not one of the food conglomerates, and makes it all the more remarkable that anyone even tries. People like this make us here in Ireland look very lucky indeed. See what you think and let me know your views.

The full piece can be found at http://flavormagazinevirginia.com/foodie-elitism/ here's a synopsis -

Rebel with a cause- food elitism?

Because high-quality local food often carries a higher price tag than food generated by the industrial system, the charge of elitism coming from fans of industrial food is often vitriolic, and embarrassed foodies agonise over it. For all their positive energy surrounding food, I’ve found latent guilt among this group — guilt for paying more for local food when others are starving, guilt for caring about taste when others would happily eat anything. Instead of cowering in self-guilt, let’s confront the issue of prices head on.

Why It’s Worth It

First, it’s better food. It tastes better. It handles better. And it’s safer: Anyone buying chemicalized, drug-infused food is engaging in risky behavior. It’s also nutritionally superior. For those willing to see, scientific data shows fresh foods’ conjugated linoleic acid, vitamins, minerals, brix readings, omega 3–omega 6 ratios, and polyunsaturated fat profiles are empirically superior. Better stuff is worth more.

Second, economies of scale will continue to progress as more people buy local food, which will bring prices down. The collaborative aggregation and distribution networks that have been fine-tuned by mega-food companies can and will be duplicated locally as volume increases and regional food systems get more creative.

Third, eating unprocessed foods is the best way to bring down your grocery bill, regardless of where the food originated. A 10-pound bag of potatoes costs the same as a 1-pound bag of potato chips. Cultivating domestic culinary arts and actually reinhabiting our kitchens—which we’ve remodeled and gadgetised at great cost—can wean all of us away from expensive processed food. A whole pound of our farm’s grass-finished ground beef, which can feed four adults, costs about the same as a Happy Meal. (And guess which one is more healthy?)

Fourth, non-scalable government regulations—which are designed to protect eaters from the dangers inherent in the industrial food complex but are not relevant in a transparent, regional food system—inordinately discriminate against smaller processing businesses like abattoirs, kitchens, and canneries, because the costs of complying with the (inappropriate) paperwork and infrastructure requirements cannot be spread out over a large volume of product. These regulations lead to price prejudice at the community-based scale: Small processors are at a disadvantage because they must pass those costs on to consumers, making their products more expensive than the mass-produced ones. These burdensome regulations also discourage entrepreneurs from entering local food commerce.

Fifth, unlike huge, single-crop or single-animal farms, diversified farms like ours do not receive government subsidies. Nor do the production, processing, and marketing of our food create collateral damage like that caused by factory farming—damage left for taxpayers to fix. Subsidies and government clean-up measures are not included in the price you pay for processed food at the grocery store, but if they were, local food would not seem so expensive in comparison.

Consider the Rhode Island–sized area in the Gulf of Mexico now known as a “dead zone” because nothing can survive in the oxygen-starved water, a result of manure and pesticide runoff. Who pays for the clean up and the reversal efforts? Who pays to address antibiotic-resistant strains of bacteria like MRSA, caused by the overuse of antibiotics in CAFOs (concentrated animal feeding operations)? Who pays to treat people with Type II diabetes, which they get from consuming processed food that is sold cheaply because the corporations making it have received subsidies? Who pays to clean up stinky rural neighborhoods with densely populated poultry and livestock compounds? And what is the value of the land irreversibly damaged by bad farming practices?

Sixth—and this is where I wanted to head with this discussion—plenty of money already exists in our economic system to pay for good food. Can you think of anything people buy that they don’t need? Tobacco products, $100 designer jeans with holes already in the knees, KFC, soft drinks made with high fructose corn syrup, Disney vacations, large-screen TVs, jarred baby food? America spends more on veterinary care for pets than the entire continent of Africa spends on medical care for humans.

I won’t labour the point, but if you took all the money people spend on unnecessary baubles and junk food, it would be enough for everyone to eat like kings. We could all be elitists.
With that money, we could create a world where all the people eat food that is above average. Almost everyone I know who owns a community supported agriculture (CSA) share could afford to purchase an extra one for an impoverished family. And if you had to give up a few $4 lattes to do it? What a pity.

Spare Change?

At the risk of sounding uncharitable, I think we need to quit being victims and bring about change ourselves. Don’t complain about being unable to afford high-quality local food when your grocery cart is full of beer, cigarettes, and People magazine. Most people are more connected to the celebrities in People than the food that will become flesh of their flesh and bone of their bones at the next meal.

The other day I saw precooked bacon in a box at the supermarket—for $30 a pound. Do we really have to buy precooked bacon? If you took the average shopping cart in the checkout line and tossed out all the processed food—everything with an ingredient you can’t pronounce, everything you can’t re-create in your kitchen, and everything that won’t rot—and substituted instead locally sourced, fresh items, you would be dollars ahead and immensely healthier.
We can all do better. If we can find money for movies, ski trips, and recreational cruises, surely we can find the money to purchase integrity food. The fact is that most of us scrounge together enough pennies to fund the passion of our hearts. If we would cultivate a passion for food like the one we’ve cultivated for clothes, cars, and entertainment, perhaps we would ultimately live healthier, happier lives.

Embracing Elitism
To suggest that advocating for such a change makes me an elitist is to disparage positive decision making and behaviour. Indeed, if that’s elitism, I want it. The victim mentality our culture encourages actually induces guilt among people making progress. That’s crazy. We should applaud positive behavior and encourage others to follow suit, not demonize and discourage it. Would it be better to applaud people who buy amalgamated, reconstituted, fumigated, irradiated, genetically modified industrial garbage?

The charge of elitism is both unfair and silly. We foodies are cultural change agents, positive innovators, integrity seekers. So hold your head high and don’t apologize for making noble decisions.

Irish fruit growers - a dying breed

No wonder we can't find Irish fruit in our supermarkets; on Saturday's Countrywide we discussed how sadly many people have stopped farming Irish fruit over the past ten years, particularly apples. Not only are there few farmers left in the business, for those interested in starting up it's very costly to enter – to plant an acre costs about 10,000 euros. And not only are the start up costs prohibitive, you’ve a lot of expense on labour afterwards. And if you haven’t an existing market or relationship with supermarkets it’s hard to sell them. All of this points to why as consumers we have little choice but to buy foreign fruit in our supermarkets.


Generally the multiples are fairly unapolegic about all this, saying that for value they need to import apples from as far away as China and Chile and have a year round supply. But Irish apples can be available from September to April if they are stored and many varieties store well but it's more about what the consumer wants and if they stop looking for Irish fruit there’s no need for the supermarket to stock Irish fruit. So we can only blame ourselves for not looking for Irish produce, if there's no demand for it supermarkets won't stock it, it's as simple as that.

Despite this there are still a few growers around the country who are keeping the tradition of apple growing in Ireland and saving the breeds that were once plentiful in this country. In Tipperary Con Traas runs a great example of a thriving apple and soft fruit business despite difficult times in food retail.

He has 30 acres in apples about 20 of that is commercial breeds which he makes into juices and sells the apples, but he also has about 10 acres in Irish rare breeds. His parents were fruit growers in Holland and they came to Ireland in the 1960s as land was short in Holland, buying the land he still farms on. When they first came to Cahir they grew everything from tulips to cabbages. Apples were also something they produced and in addition to keeping on that tradition, Con has a large amount of soft fruit in the summer time; mostly strawberries and raspberries, but coming into September, now is the height of apple season on the farm.


Con also has old Irish Breeds of apples but we don’t these commercially for sale. It’s a real pity, we have some great old Irish apples with wonderful names like Buttermilk Russet, Cavan Newington and Ballinore Pippin but the fact of the matter is that in today’s mass market, Irish apples just don’t cut the mustard so to speak. You might have a great variety but it blemishes easily, or you have a lovely tasting apple which falls off the tree too early and you can’t sell them all at the one time, so in terms of commercial apple growing they have missed the boat, but in terms of growing them at home or saving Irish varieties it’s a great thing to have in your garden and also important to keep that genetic heritage alive. Con still thinks it’s important to grow these apples and he juices them and sells them direct in his farm shop.


It's great to see an example of a farm shop working really well. Certainly on the apples he is very competitive on price, somewhere around half the price of the supermarkets. On the soft fruit his prices are around the same or a little bit lower than the supermarkets - obviously the supermarkets can offer special offers but he has the freshest of produce that’s picked at the last minute. So in terms of ripeness, taste and quality Irish fruit rather than imports definitely wins out.

Fruit growing is one of the areas in Ireland where farmers have real problems dealing with the supermarkets. I was talking recently to a farmer who offered to match the price of what one of the convenience stores was selling their fruit from Chile for, but even then this particular supermarket didn’t want to take their locally grown goods. They often don’t see the merits of Irish fruit and want to sell it as cheaply as possible so what you get is fruit from all over the world while Irish strawberries are being sold at the side of the road. Con gets round that by direct selling to most of his customers but does sell some to the supermarkets. He also said to me that if you’re producing a huge amount of one fruit, raspberries for example and the supermarket change the terms of the contract or refuse to take them off your hands you’re really in a vulnerable position so having small amounts of different produce is a safer bet, if you’re solely reliant on a supermarket to take your whole production then you can end up finding things very hard.


He also makes his own juices on the farm starting with apple juice about 15 years ago. A while back he began freezing his excess strawberries and raspberries to make mixed apples and berry juices. And this is fairly technologised stuff done on a large scale, for example he has a juice pressing machine that’s the size of a small car that’s one of the only ones in Europe, so it’s quite specialised stuff. And while you might think that’s enough to be going on with he also has a another alternative enterprise on the farm - a camping and caravan park.

It's amazing to see so many enterprises on the one farm, all of which are pulling in money and working well. There’s no doubt that hard work is one of the key things that goes into his operation, when I was down with him his phone is constantly going, he’s checking in with workers picking the apples and strawberries and really it’s the definition of multitasking. Despite this there is an approach which is working for him in doing small things that don’t require massive investment at the outset.

He warns about farmers growing 500,000 tonnes of something being a lot more vulnerable than someone smaller so it works for him to spread the risk among different enterprises, particularly in dealing with the supermarkets this seems to be an advantage. So while farmers are often told you have to be huge to compete, trying alternative businesses out in small stages seems to also work.

The Countrywide programme featuring this item on Irish apples can be heard at -
http://www.rte.ie/radio1/countrywide/

Cons website is www.theapplefarm.com and he's located outside Cahir on the road to Clonmel, its a super place and a real example of alternative enterprises not only paying their way but being hugely successful.

No, not fish, it's an Omega 3 enhanced cow

"Heart-smart" bacon? "Healthy" hamburger? The GM giant Monsanto thinks it's found a way to make red meat better for us and guess what, it's got both foodies and environmental activists worried.

Monsanto has produced a genetically engineered soybean that contains a version of omega-3, the well known "smart food" which has been shown to improve cardiovascular health. That's why we're told to eat more oily fish as omega-3 is usually found in seafood.

Monsanto's genius is to come up with meat products that have omega 3, so consumers can ditch that healthy serving of salmon and tuck into a burger instead. The omega-3 enhanced pork and beef comes from livestock being fed with the enhanced soybean, a nifty way to add value to your cheap as chips burger for sure.

And of course, Monsanto has filed patents on the "derived benefits" of feeding animals its new wonder product. Food products normally aren't granted patent protection. According to a story filed by the Australian Broadcasting Corporation, "the new patent applications have touched a raw nerve among those who see them as an attempt by the company to exert control over the food chain.""There's been a much more liberal approach to patenting food, and this patent raises issues about that," Dr. Matthew Rimmer, an Australian expert in agricultural intellectual property, told ABC. "Jurisprudence in the United States takes a very expansive view of patentable subject matter."

Monsanto replied by saying that it has no doomsday plans to control the world's food supply. "Monsanto does not intend to take ownership of livestock or fish or to sell company-branded milk, meat or eggs enriched with omega-3s to consumers," the company posted on its website in June. But environmental activists don't believe them, not for the first time. A representative from Greenpeace told the broadcaster "As a community, we need to decide whether we want our most basic foods to be owned by chemical companies."

This is not a new debate - the ownership of seed patents is something Monsanto continually comes under attack for. But if the widespread use of enhanced soya brings Monsanto to a stage where they also own the patents to meat produced from soya-fed animals, then some parts of the meat sector, particularly in the 'States could arrive at a sticky situation.

GM crops are not currently allowed to be grown in Ireland but there is an argument that we should let in GM animal feed as it would keep costs for farmers down, especially in the pigmeat sector. And you can imagine if this omega-3 enhanced feed is available, wouldn't many Irish farmers want it as it adds value to their product?

Keeping Ireland the Food Island GM free is worth the extra we pay for non-GM animal feed. Remaining GM free and keeping the perception that we have as a clean, green island has a lot more value in the long run to Irish, UK and especially EU consumers of our beef and pigmeat products. I just hope the regime stays as it is in this country - stick it out and consumers will stick with us, if we go down the American road, we'll only have more heartache in the longterm.

Spring Lamb from farm to fork

From Farm to Fork: Sweetbank Farm, Wicklow
The Irish Times 15/5/2010





WORDS: SUZANNE CAMPBELL
PHOTOGRAPHY: ALAN BETSON

To stressed out city folk, organic farming may seem like an idyllic occupation, but as Co Wicklow farmer Debbie Johnston explains, it's not all home-baked pies and eco-glamour.

ON A SPRING day, when the white cuddly lambs are frolicking in the fields, you could be forgiven for thinking that farming is one of the nicest occupations on the planet. At Debbie and David Johnston’s farm in Newcastle, Co Wicklow, the scene is perfect. From cut-stone farm buildings, the couple go about their work, managing 90 head of cattle, a summer fruit farm and their biggest enterprise – more than 100 organic certified ewes. But though it may seem a bucolic idyll, the Johnstons have just finished lambing, and they have a more realistic take on things.

“Lambing!” says Debbie. “The BBC did a week of television shows on it and we were just laughing watching it. For us it’s hard work, we’re exhausted now that we’ve got to the end of it.” Their ewes began lambing in mid-February. “My husband, David, does all the work. To be honest, I’m really the support crew. He goes in and out of the sheds all night and makes sure that every ewe is doing okay. You could leave them on their own but he doesn’t take that risk.”
And it can be a risky business. Debbie showed me two adorable orphaned lambs whose mothers had died. “It does happen, you do everything you can to avoid it but every farm will have a couple this time of year.” These two are well-loved characters, climbing up the fence to see us, or more accurately, to see if there’s any chance of a feed. It’s no surprise that the antics of an orphaned lamb are a current YouTube sensation.

But having cute livestock doesn’t necessarily pay the bills. Over the past year many farmers have been weeping into their mugs of tea as milk prices fell to below the cost of production, and beef and grain incomes weren’t much better. Then winter set in, which we’re only just emerging from. “In a normal year you expect your grass to be growing by St Patrick’s Day,” Debbie says. “This year was like nothing we’d seen before. We had no grass, we had to use up stocks of feed and spent days breaking ice on water troughs, sliding around the yard and praying for the weather to change.”

Luckily, spring seems to have finally arrived and it’s with spring lamb that the Johnstons have carved out a niche business for themselves. They sell direct to customers who come to their farm to pick up a box containing a whole or half lamb during the months May to October. “We did many things over the years to diversify. The land had been in David’s family for four generations but he saw the writing on the wall in terms of farm incomes dropping and knew we could no longer rely on producing the same thing year after year.”

The Johnstons’ first innovation was growing summer fruits, something they are still involved in. They opened a farm shop which they ran successfully for 10 years. “It was really lovely but we found most of our customers were coming to the coffee shop and not really buying our produce. The reality is you have to be selling what you grow, and when we costed the time and effort to run the shop, we called it a day.”

At the moment, a mix of beef, summer fruits and organic lamb is working well. “You always have to be thinking on your feet with farming, and what we do is to offer top quality, grass-fed lamb at a really attractive price. Our product is up to 30 per cent cheaper than the supermarkets and selling direct is a way of controlling what we produce, all the way to the customer. We are not waiting for market fluctuations or depending on someone else to set the price.”
Debbie keeps a close eye on the business end of the farm and the minute something stops making money, “that’s when you change your strategy. It’s hard when there’s such a drive to make food cheaper, but cheap imported food is a false economy for all of us. After all, farming and food employ 300,000 people in Ireland.”

What keeps her doing what she’s doing when margins are so tight? “Sometimes you really wonder why you keep going,” she says with a laugh. “But I do really love it and I still get attached to the livestock, I even get a bit sad when animals are loaded into the trailer.”
Nevertheless, attachment to their lambs doesn’t stop her giving me her top cooking tips. “Keep it simple,” she advises. “The flavour is there, so you don’t need much seasoning. I like to butterfly the leg, stick in some sprigs of rosemary and roast it on the barbecue. Or if you’ve a few people coming, use the loin of the lamb, tie in some herbs and cloves of garlic, pop it into the oven and serve with some new potatoes.” Cute or not, now I want to start cooking.
The Johnstons’ lamb is available from their farm at Tiglin, Newcastle, Co Wicklow. A half lamb is €85 and a full lamb is €190. A half lamb cut to customers’ requirements is roughly the size of an average freezer shelf.
See sweetbankfarm.com; tel: 086-1730497

FROM FARM TO TABLE
Ring of Kerry Quality Lamb is a group of 27 farmers who sell their lambs direct. All lambs are matured for a minimum of seven days and cut to the customer’s specification. ringofkerryqualitylamb.ie.

Fieldstown Farm in North Co Dublin delivers half or whole lambs, butchered to your specific requirements, to addresses in the greater Dublin area (whole lamb minimum for delivery). Customers from further afield can collect their order. irishfood.ie.

Lambdirect.ie is a group of eight farmers from Mayo who farm, butcher and sell their own mountain and lowland lamb. They offer cuts packed in sealed trays ready for the oven or freezer. This summer they plan to offer a barbecue pack. Free local delivery once a week in their van. Contact: Ray Cawley, Shanvallyard, Tourmakeady, Co Mayo.

Doolin Farm Direct supplies local limestone-reared lamb direct to the consumer through box schemes, on-line orders and farmers’ markets. Contact Alan Nagle, tel: 086-4014132, doolinfarmdirect@gmail.com.

Comeragh Mountain Lamb in Waterford offer boxes of lamb; a full lamb includes legs, shoulders, cutlets, loin and gigot chops, and mince. Recipes included with every delivery. comeraghmountainlamb.ie.

The Country Cooking of Ireland - dig in

Thought I'd show the lovely image from the front cover of Colman Andrews book, it makes you want to dig in and start cooking right away.
He really has done a great job, really getting to grips with the essence of Irish food. The cooking collated here is the type of stuff that reminds me of my nana's kitchen, especially with his focus on the traditional staples such as soda breads which has almost spurred me into taking them on again. Any attempts I have made in the past have yielded brick-like disappointments, and even when I got the consistency right, the taste just wasn't there.

I think my soda bread standards have been ruined by memories of being a little girl and getting out of bed on cold wet mornings in my nana's house in Donegal to find slabs of warm soda bread dripping in butter on the table. Oooooh how good it tasted! I would eat my soda bread, and perhaps if I was motivated, spread it with some honey from the hives outside. I remember every detail of the scene; the blue and white crockery, the milk jug with rose blossom and the Sacred Heart looking dolefully down from the wall. As I ate my soda bread the mist would clear in the field that lay on a hill overlooking the garden, and the cattle would began to graze again and enjoy some early sun on their backs.

My nana baked bread every morning of her life, in a range oven, fired by burning peat from the strip of bog that they cut every year. The smells of that time will never leave my head, nor my nana’s cooking which was about using the food she grew yourself and whatever few bits she could buy on top of that with the household money she made from keeping poultry and selling eggs. She was a typical Irish woman of her time and learned to cobble together great cooking in often very austere times. But there was always plenty of butter. Like rural France, butter is the make or break ingredient when your foodstuffs are limited.
Again, really wonderful publication from Andrews and great to see Peter Ward involved in setting him on the right road in his exploration of Irish food. He couldn't have a better guide x