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August 9, 2010
Healthy BBQing
BBQ season is well under way, and apart from the Health & Safety issues of BBQ maintenance and proper food preparation, here is some information on reducing carcinogens that naturally occur when BBQing.
Animal meats (poultry, bovine, or porcine species) undergo reactions (Maillard reaction) during cooking that produce carcinogenic chemicals called heterocyclic amines (HCAs) and other chemicals that provide barbecue’s hallmark flavour.
Numerous epidemiologic studies have linked high intake of meat and HCAs with increased risk for a variety of cancers including breast, colorectal, and prostate cancers. As well, a diet based on high-heat-treated foods promotes risk factors for diabetes mellitus and cardiovascular diseases, by lowering insulin sensitivity, concentrations of omega 3 fatty acids and vitamins C&E, while increasing cholesterol and triglycerides.
HCA production during cooking is determined by 4 factors:
1. Type of food. Only muscle meats form HCAs. Other animal-sourced foods (eg, milk, eggs) do not produce significant quantities of HCAs. Chicken, with skin intact, produces far higher amounts of HCAs than beef.
2. Level of heat. The higher the temperature, the more HCAs produced. The National Cancer Institute reports “a threefold increase in the content of HCAs when the cooking temperature was increased from … 392° to 482°F” in oven-baked beef.
3. Cooking method. Barbecuing, broiling, and frying produce the most heat and thus higher amounts of HCAs.
4. Cooking time. Longer cooking time increases HCA production.
HCA formation and cancer risk may be reduced by:
a) Decreasing temperature: Indirect heat, conduction, and transfer of heat via water, steam, and microwave energy produce notably lower amounts of HCAs because they do not heat the meat surface to as high a temperature. Also, frequent flipping prevents the meat from reaching as high a temperature.
b) Reducing Cooking time: Well-done meat contains more HCAs than rare meat.
c) Mixing Marinating & Rubbing: vitamin E, garlic, rosemary, fruit pulp, and other seasonings and spices may lower HCA production by as much as 70%. Certain foods (eg, yogurt, beer) lower mutagenic action of HCAs.
Try these marinades or mixes
Cherries keep meat fresh longer, preventing lipid degradation during storage, and result in a finished cooked product with higher moisture content while also markedly reducing HCA production.
Dried plums and apples are also used in this way for similar effect.
Garlic added directly to hamburger patties also lowers HCA production—in one study by more than 60%.
Sauces: A study compared the HCA content of beef steaks marinated overnight with teriyaki sauce, turmeric-garlic sauce, or commercial honey barbecue sauce with that of unmarinated steaks. After 15 minutes of cooking, the meat treated with teriyaki and turmeric-garlic marinade had a 60% lower HCA level than the unmarinated meat. In contrast, a standard barbecue sauce containing tomato solids and sugar caused a significant increase in chemical formation, doubling and even tripling levels after 15 minutes of cooking. Some attribute this action to the added sugars in the commercial products.
Garlic, onions, and lemon juice. In a 2007 paper, scientists concluded the ideal marinade recipes for ground beed should contain one part lemon juice and two parts each of onion and garlic to reduce HCA formation.
Beer and wine. A 2008 paper that tested both beer and wine marinades on steaks before pan-frying reported that, although both were effective at reducing production of certain specific types of HCAs, beer accounted for a greater decrease in production.
Vitamin E and rosemary. Known for their antioxidant effect, Vitamin E added directly to ground beef, or applied to patty surfaces, reduced HCA production by 70%. Various rosemary extracts, both water- and alcohol-based, even at concentrations as low as 0.05%, have been shown to be even more effective, inhibiting HCA formation by more than 90%.
Other additives. A Chinese study found that apple and grape seed extracts were the most effective in the reduction of HCA content. The Asian medicinal herb fingerroot (Kaempferia pandurata), a relative of ginger and galangal, is utilized in some Thai recipes.
Another approach to lowering carcinogenicity of HCAs formed during cooking is to inactivate them before they can cause mutagenic damage.
Green tea, black tea, rooibos tea, red wine, blueberries, blackberries, red grapes, kiwi, watermelon, parsley, and spinach all inhibit the mutagenic activity of certain HCAs.
The chemical sulforphane present in cruciferous vegetables has also been shown to have antimutagenic effects against HCAs.
The bacteria found in fermented dairy foods also have a neutralizing effect.
The yeast in beer appears to have a similar neutralizing effect. Consuming beer in close proximity in time to when barbecued meat is eaten is one of the most effective ways to lower HCA mutagenicity. Dark or stout beers are in some reports more effective than paler beers.
Green tea extracts also lower HCA mutatgenic potential.33 Thus incorporating any of these foods into meals containing barbecued meat or poultry may lessen the mutagenic effect.
Utilising a few simple cooking habits may significantly change cancer risks without compromising taste! Stay hungry & enjoy my friends!
Guess who this is??
July 28, 2010
Healthy Beers
‘Tis the season’ that some of us really long for – SUMMER. And there’s no better way to enjoy it then to be outdoors and BBQing with family and friends. Here are a couple helpful drinking tidbits to keep you and yours healthy for seasons to come.
“Act globally, drink locally.” Without delving into the socioeconomic advantages of diverting money from international beer conglomerates, buying locally supports fresh, tasty and healthier drinks. Yummy Organic* brews are also available, while helping preserve our land’s biodiversity.
Besides style preference, consider the water source, the type/amount of preservatives, and the ingredients. Here are a few breweries that make tasty drinks:
Beau’s All Natural Brewing Co. A must try is “Beau’s Lug Tread Lagered Ale”*
Neustadt Springs Brewery
County Durham Brewing Company Try their hemp beer “C’est What”. Hemp is a robust plant that is under-utilized in textile, energy and manufacturing industries.
Muskoka Cottage Brewery
Flying Monkeys Craft Brewery Catchy names“Antigravity Light Ale”, “Hoptical Illusion Almost Pale Ale”
Grand River Brewing
Mill Street Brewery. A clean easy Organic Lager*. Not a fan of Coffee beers – I’m quite particular of having my coffee fresh roasted.
Trafalgar Brewing Company
Wellington Brewery One of my favourites is their “Arkell Best Bitter”.
For a checklist of 2010 Ontario craft beers by style check out: http://www.ontariocraftbrewers.com/ You may even find some interesting flavours such as green tea, fruit… or other seasonal beers. Also look out for their 5 taster packs coming soon.
Beer is made up of some pretty hearty and healthy ingredients: hops, barley, brewer’s yeast and malt. According to the USDA National Nutrient Database, one 12-ounce serving of regular beer has the following nutrients:
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Calories: 153
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Protein: 1.64 g
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Carbohydrates: 12.64 g
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Calcium: 14 mg
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Magnesium: 21 mg
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Phosphorus: 50 mg
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Potassium: 96 mg
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Sodium: 14 mg
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Zinc: 0.04 mg
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Thiamin: 0.018 mg
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Riboflavin: 0.089 mg
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Niacin: 1.826 mg
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Pantothenic Acid: 0.146 mg
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Vitamin B6: 0.164 mg
Enjoy responsibly. Although there’s mounting scientific evidence that 1 beer a day, actually helps decrease stress and other cardiovascular markers, everyone is different and must take into account their individual health history and health status. I recommend ‘quality over quantity’.
Next post: Healthy BBQing!
July 12, 2010
THANK YOU Jonnie Karan and Thrive Bar for making AMAZINGLY TASTY & fast health foods.
Thrive Juice Bar serves vegan, vegetarian or raw foods, including a plethora of smoothies, a few soups, sandwiches, salads and more to come. No, they don’t serve espressos… you don’t need coffee when you’re eating this good.
I have to say, especially in this killer heat & humidity, my favourite drink is the Coconut Thai Lime blend… I dream about it. It’s a little sweet, so they can adjust it too for your tastes.
Thrive Juice bar aligns itself with the words of Brendan Brazier, an Ironman triathlete whose entire diet is plant-based, and the author of Thrive Fitness. Local and healthy produce are also emphasized, from suppliers like Herrle’s Country Farm Market, Martin’s Family Fruit Farm, and Pfennings Organic.
Check them out for either a sit-down or on-the-go.
Location: Bauer building, 191 King st S Waterloo, ON, N2J1R1
Phone: (519)208-8808
Mon – Fri: 10:00 am – 6:00 pm
Sat: 11:00 am – 5:00 pm
More about them in the Waterloo Chronicle and on the facebook site.
Enjoy and tell me your favourite blendz!
June 28, 2010
Courtesy of http://www.toxicnation.ca
We all breathed a big sigh of relief when the Canadian government banned Bisphenol A (BPA) from baby bottles. But North Americans are still widely exposed to the potentially harmful chemical according to a study we released this month with The National Workgroup for Safe Markets, a coalition of public health and environmental health groups in the United States.
The study, No Silver Lining: An Investigation into Bisphenol A in Canned Foods, tested food from 50 cans, including organic canned food, from Canada and the U.S. for BPA contamination. Over 90% of the canned food tested had detectable levels of BPA, some at higher levels than have been detected in previous studies.
Thankfully, there’s one company that we know of that has BPA-free food cans, check out Eden foods at your local food/health store. You’ll find them in the Natural Value section of Zehrs.
June 24, 2010
In discussing the values of organic foods, it’s always helpful to have a few good references on hand… especially when dealing with those poignant ‘natural health sceptics’.
The following references do not include the environmental benefits of organic farming.
Here are evidenced-based references on nutrient & pesticide contents of organically grown foods versus their conventional counterparts:
- Tomatoes grown organically had higher levels of Flavonoids (Quercetin & Kaempferol), ascorbic acid and carotenoids, and all increasing yearly versus their conventional counterparts. [Agric Food Chem 2007; 55:6154-6159]
- Organically grown potatoes in Czechoslovakia had lower levels of nitrate and higher levels of ascorbic acid & polyphenol. [Fitterapia 2009; 80:138-142]
- Organic Blueberries in New Jersey had higher sugars, mailc acid, total phenolics, anthocyanins, and antioxidant activity. [Agri Food Chem 2008; 56:5788-5794]
- Strawberries, Marionberries and Corn from an Organic farm in Oregon had higher ascorbic acid and total polyphenols.
- Organic Syrah grapes from France had higher levels of anthocyanins.
- Organic Grape juice from Brazil had higher levels of polyphenols and resveratol.
- Organic Peaches and pears had higher antioxidant, polyphenols, and ascorbic acid.
- Organic Wheat varieties from India had higher protein, more easily digestible starch, and lower gluten.
- Omega 3 & 6 fatty acid content of Dutch women’s breast milk was higher in those who consumed Organic Cow Milk. [Br J Nutr 2007; 97:735-743]
- Grana Padano cheese from Italy made from organic cows milk had higher CLA and ALA.
- Minerals: Iron, Magnesium and phosphorous were found higher by 21 & 29% respectively in organic fruits and vegetables. [Agron Sustain Dev 2009] Also check out a previous post on Soil Selenium .
- Vitamin C (ascorbic acid)is the most common vitamin found in higher quantities in organic fruit and veggies. [J Altern Complement Med 2001;7:161-173]
Pesticides
Of the world more than 5 billion pounds of pesticide use in 2001 [US Enviro Protection Agency 2010], less than 0.1% makes it to the target pest! [J Agric Environ Ethics 1995;8:17-29] These compounds can end up everywhere thanks to atmospheric contamination and pesticide drift.
Organic foods have 1/3 the chemical residue versus conventional foods. [Food Audit Contam 2002; 19:427-446] This reference found 82% and 65% of conventional fruits and vegetables respectively were positive for insecticide residues. Previously I’ve referenced The Environmental Working Group’s list of the most toxic foods.
Preschoolers in Oregon, who ate at least 75% organic had a 6 times lower level of organophosphate pesticide residues in their urine than those who ate more conventionally. [Envion Health Perspect 2003;111:377-382 and 2006;114:260-263]
The “terroir”
Environmental terrain (see my article on “Green Wines”), including geographical area, orientation to the sun, weather, soil and water composition, … all affect the nutrient content of produce seasonally – organic or not! In the past 50 years, Conventionally grown foods has seen a decline in Vitamin C, phosphorous, iron, calcium, and riboflavin. [J Am Coll Nutr 2004; 23:669-682]
Maturity of the organic farm
The length of time using organic farming, farm management skills and type of seeds used also affect nutrient content. From a University of California Davis 10-year study, the longer the soil has been worked using organic methods, the greater the nutritional difference form conventionally grown plots. [Agric Food Chem 2007; 55:6154-6159] Proficient Organic certification bodies understand the need for stratified organic accreditation relative to organic farm maturity.
 Food Market
And if the research isn’t enough to convince those organic sceptics, we’ll you can cite that organic food consumption is one of the fastest growing segments of the food market. In the US sales from organic foods grew from $1 billion in 1990 to 21.1 billion in 2008. [US Dept. of Agriculture]
Organic Phytonutrients and Disease.
The carotenoid, Lycopene, helps to reduce cancer risk. [Ann Epidemiol 2009;19:512-518] Organic Strawberries were more potent and reducing proliferation of Colon and Breast cancer cell lines than conventional. [J Agc Food Chem 2006; 54:1248-1255]
The anthocyanin in berries improve neuronal and cognitive brain functions and ocular health, and DNA integrity. [Mol Nutr Food Res 2007; 51:675-683]
Organic vegetables were more active than conventional counterparts against mutagenicity induced by toxins (such as benzoapyerene from cigarette smoke and car exhaust). [Mutat res 2001; 496:83-88]
Organic dairy consumption in 2 year olds resulted in a 36% decrease in eczema rates (an allergic skin disorder). [Br J Nutr 2008; 99:598-605]
So next time you’re up against an ignorant health food sceptic, you can use this arsenal of info to help your case and the planet… Supporting biodynamic and organic farming helps us improve our health and our environment.
Stay hungry my friends!
June 14, 2010
Everyday there are hundreads of new Scientific studies and articles being released and it’s not easy keeping up with all the new information, as well as discerning which studies are unbiased and statistically sound… time, more studies and good reviews tell all.
This article for example “Why Beta-blockers should not be used as first choice in uncomplicated Hypertension”, published in the American Journal of Caridology (De Caterina & Leone, May 2010.), is one such important conclusion that has taken a long and trying time to gain acceptance. The abstract of the article follows:
In the past 4 decades, β blockers (BBs) have been widely used in the treatment of uncomplicated hypertension and are still recommended as first-line agents in national and international guidelines. Their putative cardioprotective properties, however, derive from the extrapolation into primary prevention of data relative to the reduction of mortality observed in the 1970s in patients with previous myocardial infarctions.
In the past 5 years, a critical reanalysis of older trials, together with several meta-analyses, has shown that in patients with uncomplicated hypertension BBs exert a relatively weak effect in reducing stroke compared to placebo or no treatment, do not have any protective effect with regard to coronary artery disease and, compared to other drugs, such as calcium channel blockers, renin-angiotensin-aldosterone system inhibitors or thiazide diuretics, show evidence of worse outcomes, particularly with regard to stroke.
Several reasons can explain their reduced cardioprotection: their suboptimal effect in lowering blood pressure compared to other drugs; their “pseudoantihypertensive” efficacy (failure to lower central aortic pressure); their undesirable adverse effects, which reduce patients’ compliance; their unfavorable metabolic effects; their lack of an effect on regression of left ventricular hypertrophy and endothelial dysfunction.
In conclusion, the available evidence does not support the use of BBs as first-line drugs in the treatment of hypertension. Whether newer BBs, such as nebivolol and carvedilol, which show vasodilatory properties and a more favorable hemodynamic and metabolic profile, will be more efficacious in reducing morbidity and mortality remains to be determined.
Feel Free to contact us on how we can help you and your health concerns and objectives. Stay tuned for more interesting and important health news!
Health & Happiness, The Roberts team.
June 2, 2010
On May 4, 2010 at 2:05 pm EST, MP Joyce Murray (Member of Parliament for Vancouver Quadra) recognized Naturopathic Health Week in the House of Commons: View it on you tube.
“Each year during the first week in May, the Canadian Association of Naturopathic Doctors leads a national awareness week in support of naturopathic medicine.
Naturopathic physicians are primary health care professionals with a minimum of seven years post-secondary education.
They practice naturopathic medicine, a distinct primary health care system that blends modern scientific knowledge with traditional and natural forms of medicine.
The naturopathic philosophy is to stimulate the healing power of the body and treat the underlying cause of disease.
Each year during Naturopathic Medicine Week naturopathic doctors hang up their lab coats and teach communities across Canada about naturopathic medicine, how a naturopathic doctor can be a valuable addition to your health care team, and how they work with patients to identify the most effective solutions to their individual health needs.
Naturopathic Medicine Week is an excellent opportunity for all Canadians to learn more about achieving optimum health and I encourage Canadians to learn more by visiting your local naturopathic physician in your community.
On May 5th we had our own little celebration too… an indoor BBQ with family and friends. It was a great opportunity to eat yummy foods, see new babes and sprouting kids. View it on SNAP KW’s web site (If you ever want it to rain, just tell us the date and we’ll plan a BBQ ; )
Thanks to all suppporters of “wholistic” heatlh & Naturopathic Medicine.
May 15, 2010
A University of Illinois study has demonstrated that adding selenium to the soil greatly increase the cancer-preventive phytochemicals in broccoli and tomatoes. Many areas of the world, including parts of the United States and vast areas of China, have very little selenium in the soil.
Not only were the phytochemicals higher in the supplemented plants, the researchers also found higher cancer-fighting enzymes in rats that were fed these plants over normal- raised plants. Selenium treated broccoli seemed to hold the most bioactivity, especially in the liver.
Along with garlic and other plants of the allium family, broccoli and other plants of the brassica family are unique in having a methylating enzyme that enables plants to store high concentrations of selenium. A previous study at UofI, showed that tomato and broccoli powders eaten together are more effective in slowing prostate cancer in laboratory rats than either tomato or broccoli alone.
Carotenoids are phytochemical pigments found in fruits and vegetables and thought to be excellent antioxidants and effective in cancer prevention. Carotenoid-enriched tomatoes produced more bioactivity in the liver than lycopene-enriched or standard tomatoes, yielding the most cancer-preventive benefits.
Researchers are now working to determine whether selenium compounds are directly responsible for the increase in bioactivity or if selenium acts indirectly by directing new synthesis of the broccoli bioactives called glucosinolates.
This research shows that you can greatly increase a food’s bioactive benefits through normal farming practices, without resorting to genetic engineering. We have traditionally been more concerned about yield, but now we’re looking at nutrient density.
You didn’t think i wouldn’t mention my favourite food in the world – Pound for Pound the most nutrient dense food: Sprouts (for example Broccoli sprouts) have a hundred times more nutrients that full grown crops! Check-out this handy-dandy sprouter for sale through the clinic, call to reserve yours, or swing-by to pick one up.
May 14, 2010
Look out Engineers, Jellyfish will Rule The World (R.T.W.). At least they’ll outlive us with these newly discovered characteristics. Okay, this article isn’t directly related to our health, but you never know what biological implications scientists will find next?
The first Jellyfish story to make headlines lately is Turritopsis, a jellyfish that could potentially live forever. It can change from its adult state back into a tiny polyp – restarting it’s life cycle. This ‘transdifferentiation’ is what occurs in partial organ regeneration, and allows it to survive stressful conditions, which is how an Italian student accidently discovered this phenomenon, by leaving an adult jellyfish in a bowl of water and returning to see nothing on his return a few days later. (Hmmm… taking a break from research seems to spawn great discoveries… Penicillin, Xrays, Newtonian physics – wasn’t Isaac N. relaxing under a tree?) Who knows, maybe this Jelly fish will unravel the age old quest of reversing time, as National Geographic dubbed it the “Benjamin Button of the deep”. Scientists are also hoping to learn how to reverse cells afflicted by degenerative conditions such Alzheimer’s, Parkinson’s, Cancer, etc… For now, biologists are witnessing swarms of these self-replicating invertebrates throughout the world.
The second Jellyfish, found deep in the Mediterranean, is the first animal known to live without oxygen!! These however are a smaller than a millimetre and have no mitochondria (the cellular organelles responsible for oxidative metabolism), but do have hydrogenosomes which produce energy without oxygen. Published in the Journal of Biology.
With these characteristics, jelly fish might not only R.T.W., but may be found on other cold, salty, oxygen–free planets too.
Aaron S.
May 6, 2010
mmmmmMaple syrup! I love my Maple syrup on my weekly french toast with fresh organic fruits. It’s a family tradition as it might be in many households of North-Eastern North America. I love the ‘liquid gold’ sooo much so that i lick my plate clean and meow to the delight of my little girl – good manners to teach.
 Now there’s some interesting news about maple syrup. Novel antioxidants in the sap of Maple trees have been discovered by Navindra Seeram of the university of Rhode Island. The study was sponsored by the ‘Conseil pour le développement de l’agriculture du Québec (CDAQ), with funding provided by Agriculture and Agri-Food Canada’s Advancing Canadian Agriculture and Agri-Food (ACAAF) program.
Seeram, who was named the 2009 Young Scientist of the Year by the American Chemical Society’s Division of Agricultural and Food Chemistry, said “We know that plants must have strong anti-oxidant mechanisms because they are in the sun throughout their lives,” Seeram said. “We already know that berries, because of their bright colors, are high in anti-oxidants.
Of course the Federation of Quebec Maple Syrup Producers already knew their product was great, and contained important minerals such as Manganese, Potassium, Calcium, Zinc, etc., but these findings prove that maple syrup’s antioxidant content makes it a sweetner of choice. Antioxidants are beneficial for inflammation, immune system, cardiovascular, cancer, ageing, …basically everything!
I don’t know if there’s as much phenolic antioxidants after they boil the sap, or if the different ‘Grades’ have different amounts??…We’ll have to see what the research shows. But for now, skip the high fructose corn syrup (that’s scary stuff -check out a previous blog entry “missing mercury“), and the other fake syrups and processed sugars. “Go for the Gold!”
I wonder if the plastic tubing contains BPA??? Of course with the vacuum technology, i don’t think the sap stays in the tubing for long. What is concerning is if the producer places warm maple syrup in plastic containers, of stores maple syrup in these for prolonged time. My recommendation is to stick to glass containers and get to know you local ‘Cabane a sucre’ (sugar shack) & farmer’s practices.
 I also hope that we won’t see the antioxidant craze that we see in the advertising of everything Goji, or Acai, and others. Everything in moderation and variety are important, but whole organic foods are the key.
This health news is welcomed by maple syrup farmers who’s yield reduced to approx 1/3 due to the early warm weather. Did you know it takes 40 litres of sap to make 1 litre of maple syrup! Enjoy.
by Aaron Samanta ND
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