Caution Necessary During Grilling Season

Several respected sources, including Harvard Medical School and U.C. Davis Cancer Center, are linking the consumption of well-done meats to cancer. In the late 1970s, researchers discovered that cooking meats at high temperatures causes a chemical reaction between amino acids and creatine; this produces carcinogens known as heterocyclic amines, or HCAs.

Studies conducted on meats revealed that the longer the meats cooked, the higher the concentration of PhIP, a potent carcinogen which was shown to have caused prostate cancer in rats. Surprisingly, among the meats tested (chicken, steak and hamburger), chicken had by far the greatest concentration of PhIP throughout each phase of the cooking process.

To decrease the chance of consuming carcinogenic meat, there are many methods to eliminate the issue of HCAs. 95% of HCAs can be removed by partially cooking the meat in a microwave oven and discarding the juice before grilling.

By similar time and temperature consideration, the feisui process in Chinese cooking – paraboiling meat and soup bones for 5-10 minutes in boiling water and then dumping the liquid – would also reduce HCAs. It’s likely that few, if any, HCAs are formed in soup-making. If you’re really worried about carcinogens, maybe consuming soup or grilling vegetables are the best solutions.

U.C. Davis researchers recommend cooking chicken to an internal temperature between 165° F to 180° F; ground beef, pork and lamb to about 160° and 170°; and beef steaks and roasts to 145° to 160°. Their minimum recommendations fall directly in line with the USDA’s safe recommended internal temperatures found at: http://www.fsis.usda.gov/is_it_done_yet/

Follow the tips and your grilled food should be safe to eat! Have a wonderful 4th of July!

Sources:
http://www.ucdmc.ucdavis.edu/synthesis/issues/spring_07/features/in_translation.html
http://www.health.harvard.edu/press_releases/cancer-risk-from-bbq-meat?print=1
http://news.consumerreports.org/health/2009/04/charred-meat-increases-cancer-risk-burned-meat-carcinogens-.html
http://www.foodrevolution.org/askjohn/34.htmhttp://www.clarionledger.com/article/20110614/FEAT05/106140326/Ready-grill?odyssey=mod%7Cnewswell%7Ctext%7CHome%7Cp
http://www.torontosun.com/2011/06/20/cue-up-smart-grillin
http://www.easttexasreview.com/2011/06/keep-cancer-off-the-bbq-grill/
http://www.associatedcontent.com/article/2785336/are_grilled_vegetables_healthy.html


This information in a newsletter print-out:

Forks Over Knives videos (Opens June 10 in Manteca)

Just a quick reminder that Forks Over Knives will start screening in Manteca at Showplace Manteca 16* this upcoming Friday, June 10th.


Forks Over Knives is a documentary that examines the conclusions of Dr. T. Colin Campbell and Dr. Caldwell B. Esselstyn that switching to a plant-based diet can prevent (or reverse) many degenerative diseases from occurring. According to film critic Roger Ebert, this is "a film that can save your life."

Embedded below are two videos; the top video is the official trailer, and the bottom one is a video of the filmmakers discussing the project.





Beginning July 1st, Forks Over Knives will start screening at Sacramento's Crest Theater.

*Showplace Manteca 16 (AMC) is located at 848 Lifestyle Street, Manteca, CA 95336

UPDATE (6/13): According to Showplace Manteca employees, Forks Over Knives is only expected to remain in Manteca for a week after its opening, which would tentatively mark Thursday, June 16th as the final day. Check showtimes to be certain.

Exercise with diet

We spend a lot of time recommending which foods to consume and which foods to avoid in developing a healthier lifestyle. In our recommendations we point to the studies done by T. Colin Campbell and Caldwell B. Esselstyn as proof that plant-based diets are a key component in improving your health

However, even though Dr. Campbell and Dr. Esselstyn spend the majority of their books suggesting the best foods to consume, it should not be assumed that they believe that only a healthy diet is enough. If their lifestyles are any indication, they believe a healthy diet should be complemented with regular exercise for the best results. Although both men are in their late-70s, Campbell continues to run to stay in shape, and Esselstyn, a former Olympic rowing champion, still lifts weights, swims a mile every day, and bikes. Even Esselstyn's wife, Ann, runs, weight trains and practices yoga.

If there's more to be learned from these three it's that it's never too late to start exercising. Whether you're in your 30s or your 70s, it's important to stay active. The key is finding forms of exerise fit for your present physical conditions. Consult a professional in determining what kind of exercise is best for your current physical state.

Staying persistent is the key. Do whatever it takes to motivate you to continue exercising. Set goals and challenges for yourself (once again, never do more than your health permits you). Pair up with an exercise partner to motivate each other.

Like Dr. Esselstyn says, you are in control.

Esselstyn's Black Bean-Oatmeal Burgers

Most people choose to have a salad or sandwich for lunch. However, finding appealing sandwiches devoid of meat can be tough for vegetarians and those searching for healthier options.

But Dr. Caldwell B. Esselstyn, Jr. has gone the extra mile in his recent health book by providing recipes for those willing to make the change to the plant-based diet he advocates. In this way, readers can see for themselves that switching to a healthier plant-based diet does not mean losing variety in their diets, nor does it mean eating dishes that are dull and stomach-turning.

The following excerpt from Prevent and Reverse Heart Disease (Penguin Group, 2007) by Caldwell B. Esselstyn, Jr., M.D. details a healthy lunch alternative:

(EXCERPT FROM PAGES 212 AND 213)

Black Bean-Oatmeal Burgers
(Makes 6-10 Burgers)

Betsy Brown, whose husband, Gene, is a patient, created these burgers. She wrote: “I’ve been thinking about a veggie burger that does not squish. I’ve decided the first ingredient would have to be concrete.” These delicious burgers do squish just a little, but they melt in your mouth.

1 15-ounce can black beans, drained and rinsed
1 14.5-ounce can tomatoes with zesty mild chilies
1 garlic clove, minced, or 1 teaspoon garlic powder
1 teaspoon onion powder
2 green onions, chopped
1 cup chopped carrots
1 cup cilantro or parsley
2 cups old-fashioned rolled oats

1. Preheat oven to 400 degrees
2. Process first seven ingredients in a food processor until
   blended.
3. Add to oats and stir
4. Form into patties, put on a baking sheet, and bake for
   8 minutes.
5. Turn oven up and broil about 2 more minutes, until
   tops are nicely browned. (You can also “fry” the burgers
   in a nonstick pan until both sides are browned — or grill
   on the barbecue.)
6. Serve on whole-grain burger buns (the Ezekiel 4:9
  brand is especially good) with lettuce, tomato, onion,
   mustard, ketchup, or no-tahini hummus

Note: For variety, bake using a favorite barbecue sauce. Heat leftovers in the microwave and eat with a bun or bread, or plain with salsa.

Dr. Esselstyn is currently featured in the documentary Forks Over Knives, which explores the benefits of a plant-based diet.


Prevent and Reverse Heart Disease will be available at the PCMC Herb Store on or after May 26th at a 10% discount.

JUST ARRIVED: Cooking With Chinese Herbs

Just arrived is the ACTCM (American College of Traditional Chinese Medicine) cookbook, Cooking with Chinese Herbs: A guide for students of Traditional Chinese Medicine. The cookbook, written by Daniel Eng, is an easy way to become more accustomed to using Chinese herbs in a familiar setting: the kitchen. Instead of a book filled with herbal remedies, Cooking with Chinese Herbs provides ways to incorporate Chinese herbs into the making of beverages, breads, soups, soups, salads, spreads and other dishes. We recommend this cookbook because it helps those looking to learn more about Chinese herbs by doing so in a more active style, and it also acts as a unique cookbook for those searching for lesser known recipes. In addition, the book contains a useful glossary listing and detailing the function of herbs such as bai dou kou (Thai cardamom), hua jiao (Sichuan peppercorn), chi xiao dou (azuki beans), dang gui (Angelica sinensis) and wu wei zi (schisandra berries).

Ba-Duan-Jin (History and Benefits)

Ba-Duan-Jin, or the Eight Section Brocade, is an ancient practice spread across different cultures in various diverse forms due to cultural exchanges between India, Tibet and China. Writings that feature movements similar to the Eight Section Brocade can be traced back almost 2,150 years ago.

When archeologists excavated the tomb of a noble who lived around 160 BCE, they discovered a silk scroll featuring 44 drawings of humans in different poses, each of which was followed by a caption giving the name of the disease that the pose might help cure. These poses closely resemble poses in the Eight Section Brocade.

In 527 CE Buddhist patriarch Bodhidharma introduced the Eighteen Movements of the Lohan to monks at the Shaolin Temple when he saw that other exercises left the monks weak and sleepy during meditation. The first eight of these steps are the same as the Eight Section Brocade.

Variations of the seated Eight Section Brocade, created by Tao Hong-jing in the fifth century, were performed in Wudang Mountain Daoist Temples around 800-1200 CE as a light workout for Shaolin Temple monks engaged in hard style martial arts. They were also used for health and meditation, which would lead to various Chinese professionals recommending specific exercises as a complementary health benefit along with the use of traditional Chinese medicine.

During the Southern Song Dynasty in China (1177-1279 A.D.), General Yeuh Fei created a set of twelve exercises to train his soldiers. Eight of these 12 exercises were later practiced at a slower speed and became known as the Eight Section Brocade.

In general, all Qigong exercises practiced regularly can "improve health, increase energy, revitalize the body and mind, prevent or control disease, tone the internal organs, improve balance, reduce stress, boost the immune system, remove toxins, tone the muscles and tendons, uplift mood, [and] contribute to longevity," according to Roger Jahnke, author of The Healer Within and The Healing Promise of Qi.

Master Shi Young Yao, a 33rd generation monk of Shaolin Temple made an excellent DVD of Shaolin Ba-Duan Jin Qigong in three languages: English, Chinese, and Spanish. The movements are clearly explained and easy to follow. The DVD (pictured above) is now available at the PCMC Herb Store.

Breakfast of Champions

According to the International Food Information Council Foundation’s 2009 Food & Health Survey, 93% of Americans say they consider breakfast to be an important meal for a healthy lifestyle, but only 44% say they actually eat breakfast seven times a week.

People tend to think that skipping breakfast will help them lose weight when in fact the opposite is true. According to a study published in the American Journal of Epidemiology, a person is five times more likely to be obese if breakfast is skipped on a regular basis. Skipping a healthy breakfast in the morning will make a person snack more often during the day and consume larger portions.

Having breakfast within a few hours of waking up is also a good way to boost your metabolism. While you sleep your body begins to conserve extra calories because it believes you are in a state of fasting. Eating in the morning snaps your body out of this state and allows your metabolism to function normally.

Healthy options at breakfast can be as simple as a bowl of a high-fiber cereal (with skim milk), a bowl of instant oatmeal, or a cup of nonfat yogurt topped with fruit or nuts. If the meal contains bread or a bagel, choose the whole grain options and go with light cream cheese instead of butter. Donuts, high-fat muffins and most foods at fast food restaurants should be avoided.

Sources:
1. http://www.livestrong.com/article/376562-how-does-breakfast-boost-metabolism/
2. www.foodinsight.org/Resources/Detail.aspx?topic=2009_Food_Health_Survey_Consumer_Attitudes_toward_Food_Nutrition_and_Health
3. http://www.breakfastpanel.org/breakfast-and-weight-control/
4. my.clevelandclinic.org/heart/prevention/askdietician/ask11_01.aspx
5. http://www.diabetes.org/living-with-diabetes/treatment-and-care/ask-the-expert/ask-the-dietitian/what-foods-should-i-eat-at.html

For healthy breakfast suggestions check the “Breaking the Fast” chapter in Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr., M.D. (Penguin Group, 2007)

Here’s my favorite breakfast idea from the book:

"Banana French Toast (5 servings):

½ cup oat, almond, or nonfat soy milk
1 ripe banana, cut up
1 tablespoon nutritional yeast flakes (optional)
1 teaspoon vanilla extract
Pinch of ground nutmeg
5 slices whole-wheat or whole-grain bread

1. Whirl first five ingredients in a blender until smooth, then pour into a shallow bowl
2. Dip both sides of bread in mixture
3. Cook on a preheated nonstick griddle until browned on both sides or on a nonstick baking sheet in a 400-degree oven, turning once, until golden on both sides.

Note: These are good alone, with fruit, with maple syrup, or sprinkled with a little powdered sugar and cinnamon. For variety, leave out the banana and blend 2 tablespoons of flour with 1 full cup of the “milk.”"

-Caldwell B. Esselstyn, Jr., M.D.

Will Morelli