In this month’s newsletter:
Here is the July e-newsletter with tips, info and news on healthy living. Enjoy!
Thanks to Dr. Jockers for this excellent article detailing the risks of cooking meat on an open flame and how to minimize carcinogens:
There are 3 major cancer causing molecules that are present when meat gets heated at a high temperature.
- One is caused by the smoke that is released when fat drips from meat or fish onto a heat source. This potent carcinogen is called polycyclic aromatic hydrocarbons or PAH’s for short.
- The second set of molecules formed by cooking meat at high temperatures is heterocyclic amines (HCA’s). HCA’s are formed through a chemical reaction between naturally occurring amino acids and creatine in the meat.
- Finally, grilling meat at high temperatures increases the amount of advanced glycolytic enzymes (AGE’s) present in the meat. When you eat the meat the AGE’s get transferred to your body. AGE’s cause inflammation and oxidative damage in the tissues of your body. Inflammation and oxidative damage are the leading causes of degenerative diseases such as heart disease, diabetes, cancer, arthritis, etc.
Fortunately, there are certain steps we can take to enjoy our barbeque while minimizing exposure to these toxic molecules. A report published in the Journal of Agricultural and Food Chemistry in 2008 showed that marinating meat in anti-oxidant rich substances can be effective. The researchers found that an olive oil, lemon juice and garlic marinade cut HCA levels in chicken by as much as 90%. Marinating in red wine for 6 hours before grilling cut down HCA levels by up to 90% compared to unmarinated steak.
Healthy BBQ Tips:
1. Cook at Lower Temperatures: Lower temperatures cause more of a “roasting” effect than grilling, but they significantly cut down on the amount of HCA’s formed in the meat. Well-done meat has much higher levels of HCA’s than meat cooked medium-rare.
2. Avoid Char-Grilling or Blackening Your Meat: This causes the largest amount of HCA’s to form. Do your best not to char-grill your meat and avoid eating any blackened regions.
3. Prevent Flaring: Flames from the grill cause the formation of both HCAs and PAHs. Keep an eye on your grill & turn meats frequently to minimize flaring.
4. Use Grass-Fed Meat Sources: Grilling grain-fed meat causes more AGE’s to form due to a higher sugar content within the meat. Grass-fed meat is lower in total fat than grain-fed meat. Cooking leaner meat reduces the PAH formation. Grass-fed meat also contains a significantly higher amount of healthy omega 3 fatty acids and conjugated linoleic acid.
5. Marinate the Meat in Anti-Oxidant Rich sources: Not only is this tasty but it also reduces HCA levels by as much as 90%. Use lemon/lime, red wine, apple cider vinegar, & herbs.
This refreshing dish from Dr. Axe can be a salsa or a salad. Either way, it’s a healthy addition to your summer BBQ.
- 3 c. cherry tomatoes, quartered
- 1 c. green, red & yellow peppers, chopped
- 2 med. cucumbers, peeled, seeded & chopped
- 1 jalapeno pepper, seeded & chopped
- 1 sm. Vidalia onion, chopped
- 1 clove garlic, minced
- 4 Tbsp. lime juice
- 1 tsp. fresh parsley, minced
Mix all ingredients in a large bowl and serve.
Thrive Chiropractic Mobile Phone App now available
Do you have trouble remembering what the office hours are? Not sure when we are available in Mt. Adams and when we are in Oakley? If you have a smartphone, just go to our website on your device.
An image will appear instructing you to ‘tap to install’ the Thrive Chiro app on your home screen. Once you tap the image, you will have quick access to hours and location information. We hope this is helpful for you!
Are we effective and efficient in living the life we desire or simply busy? Let’s use the 80/20 Rule to improve…
You might have heard of the 80/20 rule or Pareto’s principle. Originally this percentage was used to describe the division of wealth studied by an Italian economist. Twenty percent of the people had eighty percent of the wealth.
Years later, people noticed that in other avenues of life, in business, in personal endeavors, in relationships, that a small percentage (20) of actions and efforts produced the majority of the results (80).
With email, texts, facebook, and all forms of media, it is very easy to be busy today, but often we can feel ineffective or inefficient. Sometimes we even develop the habit of achieving the tasks on ‘to-do’ lists, but may not feel like we are ‘getting anywhere’.
The 80-20 rule helps us to prioritize the actions and activities that really yield the most enjoyment, better health, better relationships, more profit, etc. Use the 80-20 rule to identify and focus on the actions that truly help you to enjoy your life more!
Notes from last month’s health class: Solutions for Chronic Aches & Pains + Injury Prevention
For those of you would like the information from the health class and were not able to attend, I have uploaded the notes onto the blog. Just click to access the PDF on the blog post.
We discussed the benefits of foam rolling for the body at the class. This site has a great explanation and instructional pictures.