One
Step At a Time...
You
Can Go Meatless
For
All Three Meals
Red meat is nutrient-rich but should be eaten in moderation as part of a plant-filled diet, and cooked in ways that minimize health risks.
Many
people view red meat as a guilty pleasure, and expert groups,
including the 2015 Dietary Guidelines Advisory Committee, advise us
to cut back. Some research suggests eating a lot of red meat may
increase risk of premature death, heart disease, obesity, diabetes,
and certain cancers, especially colorectal cancer. At the same time,
red meat, such as beef, pork, and lamb, is nutrient-rich, offering
protein, iron, zinc, and vitamins B6 and B12.
Measuring
red meat risks. Each
daily serving of processed meat, such as bacon, hot dogs, or salami,
is associated with a 15 percent higher risk of death from heart
disease and an eight-percent increased risk of cancer-related death,
according to a July 2015 Public
Health Nutrition analysis
of nine observational studies. Eating unprocessed red meat was
associated with similar risks as processed meat among U.S. consumers,
but not in Asians, who eat less red meat, nor in Europeans, who
likely don’t grill as often as Americans.
“These
findings are not trivial, especially in America, where many people
eat two or three servings of red meat every day,” says Frank Hu,
MD, PhD, MPH, an epidemiologist at Harvard School of Public Health in
Boston and one of the study’s authors.
However,
as Hu and other experts have noted, such observational studies can’t
prove cause and effect. “People who eat the most red and processed
meats also tend to weigh more, smoke more cigarettes, exercise the
least, and eat fewer fruits and vegetables,” says David Klurfeld,
PhD, national program leader for human nutrition at the USDA
Agricultural Research Service in Beltsville, Maryland. That makes it
tough to tease out the real effects of red meat consumption.
Observational
studies of red meat intake also overlook potential benefits of
grass-fed red meat since the majority of red meat eaten is from
feedlot-raised, grain-fed animals. Grass-fed meat has several
advantages.
Handle
with care. Health risks of red meat also depend on how
it’s processed and cooked. “Cooking meat at high temperatures,
such as pan frying, deep-fat frying, oven broiling, and grilling,
leads to formation of carcinogens called heterocyclic amines (HCAs),”
says Mariana Stern, PhD, a cancer epidemiologist and associate
professor at the University of Southern California in Los Angeles.
HCAs are less likely to form in lower-temperature cooking, such as
baking, steaming, and boiling.
Grilling
meat also generates carcinogens called polycyclic aromatic
hydrocarbons (PAHs), especially in charred portions. “PAHs result
when fat in meat drips onto an open fire, causing flames,” Stern
explains.
“If
meat is very fatty, more carcinogens will be formed than if meat is
leaner.” So, choose leaner cuts, which are often signaled by the
words “loin” or “round.”
N-nitroso
compounds are another type of meat carcinogen.
“In
some cases, such as processed meats, these carcinogenic compounds are
present when you buy the meat,” Stern says. That’s true whether
you buy nitrate-cured meat or “natural” meat cured with celery
extract, which is also rich in nitrates involved in formation of
N-nitroso compounds. “There’s also some evidence that N-nitroso
compounds might form in the body from the action of bacteria in our
mouth and gut if we eat a lot of unprocessed meats. However, if your
diet is high in antioxidants, in particular vitamin C, such as from
eating fruits and vegetables, that may help prevent N-nitroso
compounds from forming in the body.”
Balance,
variety and moderation. “People
can eat meat as part of an overall healthy dietary pattern, but they
need to move meat from the center of the plate to the side of the
plate so meat isn’t the primary source of calories,” Hu
concludes. You also should minimize processed red meat, such as bacon
and sausage, which seems to carry higher health risks. Lastly, eat
plenty of produce to help offset negative effects of red meat. “Some
research suggests that if moderate meat eaters (averaging about 3
ounces daily) consume enough fruits and vegetables, their death rates
may be similar to vegetarians,” Klurfeld says. ~Marsha
McCulloch, MS, RD~
Healthy
Meatless Recipe:
Minestrone Soup
(Adapted
from Food 52)
This
soup sounds wonderful and comforting for a cold winter day!
Ingredients:
Olive or vegetable oil for sauteing
1 medium onion, chopped
2-4
cloves
garlic,minced or crushed
¾
cup
dry cannellini beans
¼
cup
dry garbanzo beans
6
cups
water
1
bay
leaf
2
teaspoons
fresh thyme
2
teaspoons
fresh rosemary
2
teaspoons
fresh oregano
1
½ teaspoons
salt
1
teaspoon
pepper
2
cups
chopped tomatoes (or 1 can, with juice)
1
cup
cut green beans, fresh or frozen
1
cup
zucchini, sliced and quartered
2"
piece
Parmesan cheese rind
1
small
napa cabbage (about 10 oz)
1/3
cup
soup pasta (e.g.ditalini, orzo, tiny shells)
½
cup
red wine
Shredded Parmesan for garnish
Directions:
- Heat a heavy 4 quart (or larger) pot over medium-high heat. Add enough oil to coat bottom of pot. Add onions and garlic; reduce heat to medium. Saute until onions are translucent.
- Add beans, water and bay leaf. Bring to a boil, then reduce heat to low. Simmer 1 1/2 hours, or until beans are just barely tender.
- Add herbs and seasonings, tomatoes, green beans, zucchini and cheese rind. Return to boil briefly, then reduce heat to low and simmer an additional 30 minutes.
- In the meantime, thinly slice and chop cabbage. Add to soup along with the pasta and simmer 30 minutes.
- At this point the soup can be refrigerated (or left on the stove with the heat off for up to 2 hours). Reheat before serving. When ready to serve, add wine and taste for seasoning. Serve topped with grated cheese if desired, or pass cheese at the table.
- Note: Vegetables can be changed, added to or deleted. Amounts are only suggestions. Dried herbs can be used in place of fresh - cut amounts by 1/2.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator
Keep
A Fitness Journal
Writing
down the exercise you get every day is a great tool, just as a food
journal is valuable for dieters!
Remember
Green Goes with Everything
Liquid
Soap
Liquid
soap is a story about more than just soap. It's about being
responsible. It's about staying healthy and avoiding disease.
Melaleuca
isn't
just the right soap: it's the right decision. Give a baby love, not
germs. The baby wants to be held, but you don't want to pass on to
her whatever germs may be on your hands. How can you best protect
that precious little one.Contact LQ Wellness and find out how!
Have
a great week and remember a better tomorrow starts with what you eat
today!
Do
you have a favorite meatless recipe you would like to share with us?
Send it my way!
Wishing
you health and wellness from the inside out,
Lisa
LQ
WELLNESS
Professional
Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
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“Be
not afraid of life. Believe that life is worth living and your belief
will create the fact.”
~William
James~
