[blindweightwatcher] The You Docs: Cut back on red meat without giving up meaty satisfaction

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Wed, 20 May 2009 06:50:59 -0500
The You Docs: Cut back on red meat without giving up meaty satisfaction 

By Michael Roizen, M.D., and Mehmet Oz, M.D.  

Updated: 05/19/2009 08:19:46 PM CDT 

If red meat lands on your dinner plate more often than Brad Pitt lands on the 
cover of supermarket tabloids, put down that steak knife and listen to this:
Eating four ounces of red meat a day (that's an average burger) increases your 
risk of fatal heart disease or cancer by almost 30 percent, versus people
who eat only five ounces a week.  

And processed meats - hot dogs, sausage, bologna, bacon - aren't noticeably 
better for you than that quarter-pounder, according to a major study from the
National Cancer Institute.  

What makes red meat so perilous? Maybe it's considerable levels of saturated 
fat, which increase your lousy LDL cholesterol as well as your belt size. Maybe
it's high levels of iron: Excess amounts do cellular damage. Maybe it's HAAs - 
nasty compounds that form when meat is cooked at high temperatures and that
are linked to all sorts of cancers, including colon, breast, stomach, 
pancreatic and prostate. Maybe all three.  

So try cutting back on beef without giving up that meaty satisfaction. Here's 
how:  

Do a swap. Instead of beef burgers, how about burgers made from skinless ground 
turkey or chicken, or even soy or mushrooms? The same major study found
that people who ate the most chicken and fish were 8 percent less likely to die 
during the study than those who ate the least white "meat."  

Just make sure your white-meat burgers are made from skinless breast meat. 
There's a big dif. For instance, if the label just  

says "ground turkey," it probably includes dark meat and skin. That jumps your 
saturated fat intake from between 1 percent and 3 percent to as high as 17
percent - more than you get with some lean ground beef!  

For a sophisticated change of pace, how about salmon burgers or broiled crab 
cakes? Love beans? Try recipes for lentil-almond burgers (on RealAge. com)
or chickpea patties (great with a Middle Eastern yogurt sauce). We love 'em.  

Move to the meaty mushroom. Big, thick and juicy, portobello mushrooms have 
been rated as satisfying and tasty as beef in studies, and they make your 
arteries
younger. Use in place of beef in stroganoff, or throw 'em on the barbecue for a 
"make yourself younger with great taste" burger. Remember, there is no
dividing line between "great for you" and "great taste." Yes, it does take a 
few hours to learn how to work with new-to-you foods, but those few hours
will be paid off in years of better sex, fewer wrinkles and less disability.  

Use "stealth" soy. Make meatless chili or meatloaf with soy crumbles. Give them 
a hearty Italian spin with sauteed onions, green peppers, mushrooms, garlic
and a dash of oregano, and no one will taste the difference.  

If you still can't get through grilling season without some real red meat, 
limit yourself to one 4-ounce serving per week. And get smart about it:  

Choose the leanest cuts. Top round steak, mock tender steak, bottom round roast 
and top sirloin have the least saturated fat (trim well before cooking).
And go for the ground beef with the least fat (the leaner the ground beef, the 
redder the color, by the way). Also, look for the grass-fed beef that's
making its way onto supermarket shelves. It contains up to one-third less 
saturated fat than grain-fed beef and has some heart-healthy omega-3 fatty 
acids,
too.  

Cook it smarter. High-heat cooking methods, such as grilling, broiling or pan 
frying are what form cancerous HAAs. You can reduce HAAs significantly by
marinating meat for an hour before cooking (even using canola oil and balsamic 
vinegar for 15 minutes can reduce these compounds dramatically), cooking
it over medium heat and by using rosemary extract (available from several 
online companies) before cooking.  

The YOU Docs - Mike Roizen and Mehmet Oz - are authors of "YOU: Being Beautiful 
- The Owner's Manual to Inner and Outer Beauty." To submit questions and
find ways to grow younger and healthier, go to 
RealAge.com
, the docs' online home.
[blindweightwatcher] The You Docs: Cut back on red meat without giving up meaty satisfaction

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