FitSugar

Limit Your Consumption of Red Meat, Reduce Cancer Risk

FitSugar — Tue, 24 Mar 2009 11:00:00 PDT

By now, hopefully we all know that eating too much red meat is unhealthy. It can raise your cholesterol, lead to obesity, and put you at risk for heart problems. Now there's more bad news for red meat lovers: a large study found eating red and processed meat regularly leads to an increased risk of cancer.

In the 10-year study, 545,000 people were monitored based on their red meat consumption - some ate it every day, and others only ate five ounces a week. Men who ate a quarter-pound hamburger everyday (yikes) increased their risk of dying from cancer by 22 percent and their risk of dying from heart disease by 27 percent.

What about women? To find out

For women, those who ate a ton of red meat increased their risk of dying from cancer by 20 percent and their risk of dying from heart disease by 50 percent - 50 percent ladies! That means it's absolutely crucial that people, especially women, limit their intake of red and processed meats such as steak, hamburgers, hot dogs, bacon, and cold cuts.

When it comes to getting protein, stick to healthier meats such as chicken and fish. Barry Popkin, director of the Interdisciplinary Obesity Center at the University of North Carolina at Chapel Hill, also says that limiting your meat consumption can have a positive effect on global warming. So it's good for you and good for the planet. If you're trying to eat lower on the food chain, check out these three cheap and natural meat substitutes.

Source

Speak Up: Does Anti-Hot-Dog Commercial Go Too Far?

FitSugar — Fri, 29 Aug 2008 10:00:00 PDT

A new commercial has been released by The Cancer Project that many folks are claiming goes too far. Take a look . . .

OK, so what do you think? Does this ad dramatize the risks associated with kids eating a hot dog every now and then, or is it an eye opener to improve foods in schools and get the government to stop providing processed meats to our kids? Speak up and share your thoughts below.

Bad News: Red and Processed Meats Can Raise Risk of Lung Cancer

FitSugar — Thu, 13 Dec 2007 02:00:00 PST

A while back, I told you that eating red meat and processed meats could increase your risk of breast cancer. Well, unfortunately, US researchers discovered that it could increase your risk for developing lung cancer too. They also found a link between eating a lot of red meat and cancers of the liver, esophagus and pancreas.

The study involved 500,000 people ages 50 to 71. The participants of the study followed specific diets, ranging from some meat to a lot of meat. After eight years, 53,396 cases of cancer were diagnosed. Those people eating the highest amount of red meat had a 20 to 60 percent increased risk of developing esophageal, colorectal, liver, and lung cancer.

This study doesn't really mention specific amounts of meat intake, but it does mention that red meat is a high source of saturated fat and iron, both of which have been associated with cancer risk.

Red meat includes all types of beef, pork and lamb. Processed meats include bacon, red meat sausage, poultry sausage, luncheon meats, cold cuts, ham and most types of hot dogs including turkey dogs. This study isn't urging you to become a vegetarian, but it's good to keep in mind moderation when it comes to eating red and processed meats.

Source

Red Meat Linked to Breast Cancer

FitSugar — Mon, 16 Apr 2007 04:00:00 PDT

We all know that eating too much red meat can be bad for our hearts. Now new research from the University of Leeds shows that eating red meat also increases a woman's chance of developing breast cancer.

35,000 women were tested over the course of 7 years, and those who ate red meat every day had a 56% greater risk of breast cancer than those who ate none.

Processed meat such as bacon, sausage, and ham are much worse than regular red meat such as steak. Those who ate processed meat every day, ran a 64% great risk of breast cancer than those who didn't eat any red meat.

Now I'm not saying you need to omit red meat altogether (unless you want to), just try to eat it 3 or less times a week (you know how I love moderation).

Fit's Tips: Eating 30g of fiber a day could cut your risk for developing breast cancer in half. Also heart pumping exercise has healthy effects on hormone levels and weight maintenance, which could also reduce your risk.

Source

Meatless Monday: The Ultimate Vegetarian Chili

OnSugar Blog — Mon, 16 Apr 2012 12:15:36 PDT

You've heard how meatless Mondays are good for the planet. Now, look to Cooking in Pajamas for a fast and easy vegan chili recipe.

Meatless Monday is back baby! It never actually went anywhere, I just kept forgetting to blog about it. In my quest to get healthy and lose a few pounds before my 20th anniversary trip in April, I have been testing out a plant based diet. I keep going back and forth on whether I want to include fish in my diet. I am thinking of limiting it to once or twice a month. While I decide, I am loving some of the vegetarian dishes I have made. For lunch yesterday I made a polenta pizza. . .a grilled slice of polenta topped with a slice of heirloom tomato, shredded mozzarella, garlic and basil.

This chili will knock your socks off. Not only is it healthy, it is a flavorful and spicy bowl of vegetables, beans, chiles, spices and wine. You can easily serve this to the die-hard meat eaters in your house, and it will be gobbled up.

This chili is also vegan, which means it contains no dairy products. If you are not into the vegan thing, feel free to top your bowl of chili with sour cream and sharp cheddar. The chili is quite spicy. As you see it has a jalapeño AND a chipotle chili. If you would like a more mild version, use half of the jalapeño with the seeds removed. Try not to cut back on the chipotle because it adds a deep, smoky flavor.

For her unique technique - which involves marinating tofu for extra flavor! - keep reading.

13 Foods For Freaky Friday

YumSugar — Fri, 13 Apr 2012 10:33:45 PDT

In honor of Freaky Friday (today's Friday the 13th!), I thought I'd pull together a list of 13 freaky foods. Even if you don't have triskaidekaphobia (the fear of the number 13), you may be afraid of some of the things on this list. I know there are a bunch of other freaky things out there (how about almost anything Andrew Zimmern eats on his show?), so if you think something's missing, we want to hear it.

#13: Bubble Tea
I personally love this stuff; however, I've known quite a few folks who are freaked out by the tapioca inside of the tea. Come to think of it, I know a lot of people freaked out by tapioca in general . . .
#12: Squid ink pasta
I don't have a problem with this lovely pasta dyed with squid ink, but some find eating black pasta to be just a bit too freaky.
Keep reading to see more freaky foods perfect for Friday the 13th.

CrossFit Athlete Mel Ockerby Shares Her Beach-Ready Workout

Leta Shy — Mon, 09 Apr 2012 01:31:48 PDT

Have you gotten on the CrossFit bandwagon? Many celebrities are fans of CrossFit, and it's becoming more and more popular as a way to get results fast without being bored. Mel Ockerby is one such fan. The former gymnast started CrossFit training just two and a half years ago and now spends her days challenging herself and others as a Puma trainer and member of the reigning champion team in the Reebok CrossFit Games (I took a 12-minute workout with her last month, courtesy of Puma, and let me tell you, she knows what she's doing). I recently spoke to her about how she got into CrossFit, and asked her to share a bikini-ready workout with us.

FitSugar: Why do you like CrossFit so much?
Mel Ockerby: It's fun! You work out with your friends. The workout changes every day. It's never boring. It never gets "easy." Yes, you get better at certain movements, but once you're good at a movement, you either want to add more weight or do more reps to make it challenging again. There's always a challenge, and it can be competitive.

FS: What does your weekly workout routine look like? Do you have a rest day? Do you have less-intense days?
MO: I work out five times a week, usually two workouts per day, each lasting an average of 12 minutes. Some "rest" days, I will do a very low-intensity jog.

FS: What do you say to someone who is scared to try CrossFit?
MO: Just walk in the door! The people are super nice, the coach will scale the workout to your fitness level, and the feeling after you finish a [workout] is unmatched by anything else!

FS: What diet tips do you recommend for someone trying to get in shape for Summer?
MO: Eat real food! Lean meats (fish, chicken, grass-fed beef, seafood, turkey), veggies, nuts and seeds, and avocados. Avoid processed foods. Don't overdo the fruit and nuts.

CrossFit is all about simple, scalable moves that you can make more difficult by adding weights or reps. Mel recommends you try the following workout to get in shape for Summer, going as hard as you can without breaking form. Continue adding reps (or weights) to each exercise when you're ready - it's more important to "get the mechanics down first, perfectly" before you make your workout harder, Mel warns. "[There should be] no intensity until movements are consistently great," she says.

Read on for the workout.

Pigging Out on Easter Ham Alternatives

Sara Yoo — Fri, 06 Apr 2012 15:51:14 PDT

A spiral-cut ham seems right at home as the centerpiece of a hearty Easter meal. Of course, deliciously elegant substitutions exist, but why not have some fun with other kinds of cured or smoked pork? Ham, which comes from the hind thigh of the pig, is a cut revered internationally for its marbled fat content and complex flavors when cured, smoked, or cooked. So while picking up a prepared HoneyBaked ham is a perfectly acceptable option, consider giving these other options a try for some salty Easter goodness on a plate.

For some nontraditional Easter ham ideas, keep reading.

The Star of the Easter Feast: Rosemary-Roasted Leg of Lamb

Camilla Salem — Tue, 03 Apr 2012 14:42:14 PDT

It wasn't until recently that I started to feel comfortable cooking large roasts. In particular, I'd always been intimidated by roasting legs of lamb, until I learned that with high-quality meat, minimal preparation is all you need for a result that's truly impressive.

Any roast requires significant cooking time, so this may not technically be a fast recipe, but it most certainly is an easy one. I prepped my massive leg of lamb in just five minutes. Garlic cloves buried into the meat, a bed of rosemary, salt, and pepper, and a bit of red wine in the pan, and things were good to go.

Timing and internal temperature are everything when it comes to this type of cooking. There is the "slow and steady" school of thought, which recommends low temperatures and long cooking times, but frankly, I just don't have patience for that most of the time. I start my roasts at a high temperature for about 25 minutes or so and then lower the temperature to finish the cooking process. One huge factor in cooking time is whether or not your leg of lamb has a bone. A bone-in roast will take more time, and you're looking for a slightly higher temperature on your meat thermometer to determine if it's done. Those factors aside, it makes a more impressive table presentation.

For the recipe, keep reading.

Know Your Techniques: Searing

Laura Marie Given — Wed, 28 Mar 2012 05:15:06 PDT

Anyone who loves a juicy, delicious meat dish should learn how to sear properly. Commonly believed to "seal in juices" - that's a myth - the process does create a tasty contrast: a flavorful crust and a tender interior. Whether it's used with grilling, roasting, or sautéing, the searing technique improves both flavor and appearance. Not quite sure how it works? Follow these steps to refine your searing strategy:

Pick the right pan. You need a flat, heavy pan that will both retain heat and allow it to be evenly distributed. Plan on using a grill? Make sure you're comfortable with it - you'll be dealing with high, direct heat - and stick to the hot spots for best results.
Prep the meat. Water creates a steaming effect, so it's smart to dry the meat with a paper towel before you begin, then add seasoning to create the flavorful crust. If you're working with a marinade, let it drip from the meat so it's not too saturated.
Pour in oil. Set the pan over high heat and add a thin coat of oil to the bottom. It's best to use oils with a higher smoke point, like vegetable oil, rather than olive oil or butter. When the oil starts to ripple and smoke just slightly, it's time to add the meat.
Be patient. First, be sure that the meat isn't crowded and keep a few inches between pieces. Next, leave it alone. Let the meat sit for a few minutes and once it's browned, use a spatula or tongs to flip it over. If the pan is dry, avoid burning the meat by adding more oil, then allow three to four minutes for the second side to brown, too.
Continue cooking. Depending on the thickness of the cut, chances are the meat will be brown on the outside and nearly raw on the inside. Roast it in the oven or let it simmer on the stove until it's cooked through to your taste.
Remove and wait. Cooking times will vary, but once it's finished, allow the meat to sit for five minutes or so to let the juices redistribute throughout the meat.

Note that some of these steps will vary if you plan to cook on a grill, in which case you'll need to close the lid and trap in heat. Still, the results should be the same: a browned, flavorful crust with a juicy interior.

Do you have any searing tips? Share them in the comments!