Health, Health Food, Healthy, Healthy Fats, Holistic, Keto, Meat, Nutrition, Nutritional Therapy, Uncategorized, Wellness

For the Love of California Rolls, Crab Cakes, Crab Rangoon, and Crab Salad…

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In my early 20’s I would regularly eat a crab salad made with imitation crab meat. I was not a big fish lover and this convenient and mild tasting “crab” was one of my favorite “healthy” ways to get fish into my diet (or so I thought at the time).  I often enjoyed crab Rangoon and crab cakes from our local Chinese takeout too.
Chances are if you have dined on seafood from a Sushi, Chinese restaurant or grocery store, you have probably eaten imitation crab meat. So what? some of us might say – Wikipedia states “Crab sticks, imitation crab meat or seafood sticks are seafood made of starch and finely pulverized white fish, shaped and cured to resemble the leg meat of snow crab or Japanese spider crab.”  Um, YUCK!

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Imitation crab meat contains more starch and carbohydrate than protein (almost 2/3rds of the calories come from carbs) and is not a vegan or vegetarian food as is commonly believed. Real crab meat in contrast is 85% protein and 1% carbs. Real crab meat is an excellent source of protein and contains heart healthy Omega-3 fatty acids, Vitamins A, C, and B including B 12, and the minerals phosphorus, zinc, copper, calcium, selenium, and chromium.
Low nutrition profile aside, imitation crab meat may contain additional additives including  MSG, gluten, sugar, hydrolyzed corn, soy & wheat (gmo’s), unhealthy vegetable oils and other possible allergens.  None of which is in real crab meat (unless you have a shellfish allergy).
Dr. Axe sums it up well in his recent article Imitation Crab Meat May Be Worse Than You Think: “Because of its sparse nutrient profile and long list of additives, many people consider it to be the seafood equivalent of the hot dog, made of fish parts and questionable ingredients that have been ground up into a cheap, highly processed convenience food.”
Whole food in it’s natural, unprocessed, unadulterated state is always best, so I’ll take a pass on imitation crab meat…and stick with the real thing!
-Cynthia Hill, NTP

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Grilling, Health, Health Food, Healthy, Healthy Fats, Holistic, Meat, Nutrition, Nutritional Therapy, Organic, Summer, Vegetables, Wellness

To Grill or Grill Not…

Beef steak with grilled vegetables

By Cynthia Hill, NTP

As the first hint of summer makes its slow arrival in the Midwest,  I step outside late afternoon to enjoy the warming temps.  Immediately I begin to smell the most wonderful intoxicating scent.  It takes my brain a moment to identify what it is – oh yes! someone in the neighborhood has fired up their grill  – the  unmistakable smoky aroma of backyard grilling, summer and happiness! I realize momentarily how I have missed the smell & taste of grilled foods throughout the long winter months. Now this tantalizing scent beckons me, beckons me to release our own grill from its winter cover and  start planning a meal around it.   But wait… isn’t grilling food bad for you???

Grilling in general and especially grilled meat has had its share of bad press lately.  With the onset of warmer weather the warnings about the dangers of grilling and barbecuing return, and how doing so contributes to the formation of carcinogens (PAHs) and mutagens (HCA) in our food.

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Polycyclic aromatic hydrocarbons (PAHs) are present in the smoke created from fat dripping onto hot coals.  Heterocyclic amines (HCAs) are produced when amino acids, sugars and creatine in meat react with heat.  Does grilling generate enough of these carcinogenic compounds to pose a threat to our health and steer clear of the grill forever?  Mark Sisson, primal living expert, and author of the Primal Blueprint writes he may have “overstated the danger of the carcinogenic compounds found in charred meat”.  In his article “How Bad is Charred Meat, Really?”  he references numerous studies that show the doses of HCA in animal testing to be 1000s of times higher than what we would get from grilling. (The National Cancer Institute also suggests that both HCA and PAH dosing in animal models is thousands of times higher than what we would consume in our diet).

Author Kaayla T. Daniel, PhD, “The Naughty Nutritionist” states “it’s a myth that HCAs are mostly found in fried or grilled beef, poultry and fish.”  Her post “Barbecue Meat a Safer Choice than Packaged Protein Foods” explains why we are more likely to get more carcinogenic HCAs from processed and fast foods than from the grill.

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This leaves me with a burning question from an ancestral point of view – man has been grilling for a very very long time.  If it is so bad for us, why do the carcinogenic effects only appear to have happened in the last 150 years?  We must consider our current diet of high PUFAs, processed foods, grain fed animals and environmental toxicity as contributing factors.

Would I eat grilled foods every day? probably not as with most things moderation is key. I will continue though, to eat a cancer fighting nutrient dense whole foods diet (including plenty of protective vegetables) that supports optimal health and immune function which is always our best defense!

The following suggestions from the The National Cancer Institute may reduce HCA and PAH formation while grilling:

  • Avoiding direct exposure of meat to an open flame or a hot metal surface and avoiding prolonged cooking times (especially at high temps) can redue HCA and PHA formation.
  • Continuously turning meat over on a high heat source can substantially reduce HCA formation compared with just leaving the meat on the heat source without flipping it often.
  • Removing charred portions of meat and refraining from using gravy made from meat drippings.

 

Trimming the fat, and using marinades with herbs/spices and an acid component  like vinegar or citrus offers protection also.

Avoid overcooking and processed meats as they already contain cancer causing preservative substances.

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So will I be firing up the grill this Summer?  You betcha!

 

Sincerely in Health,

Cynthia

 

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Farming, Healthy, Healthy Fats, Meat, Nutritional Therapy, Wellness

Springtime Rack of Lamb

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Spring is the perfect time to enjoy fresh lamb!  Rack of lamb makes an impressive presentation and its no fuss preparation requires little time in the kitchen.  Serve with roasted potatoes and spring peas or fresh asparagus for an elegant springtime meal.

Rack of Lamb

4 servings

 

1 Rack of Lamb (preferably grass fed)

1/3 cup Dijon mustard

2 Tbl. Worcestershire sauce or 1/2 TBL balsamic vinegar

1 Tbl. Olive oil

1 clove garlic

1 TBL. Fresh Rosemary

1 tsp. Sea salt

 

Use a food processor to process the garlic, rosemary, and sea salt until finely minced.  Add the Dijon mustard, Worcestershire sauce (or balsamic vinegar) and olive oil and  process for 1 minute.  Alternately, finely mince rosemary and garlic and mix together with sea salt, Dijon mustard, Worcestershire sauce and olive oil.

Place the rack of lamb on a lightly greased rack (rib ends facing down) in a roasting pan lined with aluminum foil.  Brush both sides of the lamb with the mustard mixture.  Let stand for about an hour. 

Preheat oven to 450 degrees F

Roast lamb for approximately 20 minutes for rare and 25 minutes for medium-rare.  Remove from oven, cover with aluminum foil and let rest for 10 minutes.  Cut roast into single ribs and serve.

 

Give thanks for all animals and plants that nourish and sustain us.

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By Cynthia Hill, NTP