A high consumption of saturated fat leads to a 70% reduction in stroke risk

This post includes a summary of a study published in the American Journal of Epidemiology (2003) 157 (1): 32-39 and a recipe for pot-roasted pork in white wine with garlic, fennel and rosemary.

Study title and authors:
Fat and Protein Intakes and Risk of Intraparenchymal Hemorrhage among Middle-aged Japanese

Books:

Hiroyasu Iso1, Shinichi Sato2, Akihiko Kitamura2, Yoshihiko Naito2, Takashi Shimamoto2 and Yoshio Komachi2

1 Department of Public Health Medicine, Institute of Community Medicine, University of Tsukuba, Ibaraki-ken, Japan.
2 Osaka Medical Center for Health Science and Promotion, Osaka, Japan.

This study can be accessed at: http://aje.oxfordjournals.org/content/157/1/32.abstract

The study investigated the relationship of dietary animal fat & animal protein and the risk of hemorrhagic stroke in 4,775 Japanese over 14 years.
 
The study found :
(a) An increase in animal protein was associated with a decreased risk of stroke.
(b) Those who ate the most saturated fat had a 70% lower risk of stroke compared to those who ate the least.
 
To conclude: A high consumption of saturated fat leads to a 70% reduction in stroke risk.

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Recipe of the day

Pot-Roasted Pork in White Wine with Garlic, Fennel and Rosemary

Ingredients:

Food Mall: Pork Loin

1 x 1.5kg pork loin

1 tbsp fennel seeds
3 large knobs butter
8 garlic cloves, whole with skin left on
1 handful fresh rosemary, stalks removed
4 bay leaves
1 fennel bulb, sliced
½ bottle Chardonnay (375ml)

Directions:
1.Tie up the joint with a couple of bits of string to keep it in a neat package while it cooks.

2.Season the joint with salt and pepper and then roll in the fennel seeds until it is coated all over with the seeds.

3.In a large frying pan heat just over half the butter. Fry the joint for a few minutes, turning it at times to get it golden brown all over.

4.Once browned remove the joint from the frying pan and place into the slow cooker.

5.Place the bay leaves, rosemary, garlic cloves and sliced fennel around the joint.

6.Pour the white wine into the frying pan and bring to the boil, using a spatula to work any meat bits off the bottom of the pan. Once the liquid is boiling, pour it over the joint and place the lid on the slow cooker.

7.Cook on High for 3-4 hours.
8.Once cooked, remove the joint from the pot and stand on a plate to rest for 10 minutes. Meanwhile finish the sauce to serve with the joint by adding the remaining butter to the liquid in the pan and working it about to remove any goodness off the bottom of the pan – additional heat shouldn’t be needed at this point. Strain out the lumps of garlic, fennel and bay leaves serving the juice without these.

Pot-Roasted Pork



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High fat diets offer protection from heart disease compared to low fat diets

This post includes a synopsis of a study published in the American Journal of Epidemiology (1976) 104 (3): 225-247 and a recipe for portobello mushrooms with beef and aubergine.

Study title and authors:
ACCULTURATION AND CORONARY HEART DISEASE IN JAPANESE-AMERICANS
MICHAEL G. MARMOT and S. LEONARD SYME
School of Public Health, U. of California Berkeley, CA 94720

This study can be accessed at: http://aje.oxfordjournals.org/content/104/3/225.abstract

Books:

Marmot notes that amongst men of Japanese ancestry, occurrence of coronary heart disease is lowest in Japan, intermediate in Hawaii, and highest in California. However this difference of occurrence had not been explained by dietary factors, and may be due to social and cultural differences.

 
To test the hypothesis that social and cultural differences may account for the heart disease differences between Japan and the United States, 3809 Japanese-Americans in California were classified according to the degree to which they retained a traditional Japanese culture.
 
The study found:
(a) Those that adopted Western culture had a three- to five-fold excess in heart disease prevalence.
(b) Those that adhered to the traditional Japanese culture had heart disease prevalence as low as that observed in Japan.
(c) Those that adhered to the traditional Japanese culture and ate higher fat American foods had 49% LESS heart disease than those who adhered to the traditional Japanese culture and ate the lower fat Japanese foods.
(d) Those that adopted the Western culture and ate the higher fat American foods had 34% LESS heart disease than those who adopted the Western culture and ate the lower fat Japanese foods.

To conclude: The study suggests that cultural and social issues may determine the prevalence of heart disease.The study also shows that the higher fat Western diet offers protection from heart disease compared to the low fat Japanese diet.
 
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Recipe of the day

Portobello Mushrooms with Beef and Aubergine

Ingredients:

Food Mall: Ground Beef

225g/8oz ground beef

1 small aubergine, finely diced

8 large Portobello or flat mushrooms

Salt and freshly milled black pepper

30ml/2tbsp freshly chopped tarragon or mint

30ml/2tbsp butter

Method:

1.Preheat the oven to Gas mark 5, 190°C/375°F.

2.Heat a large, shallow, non-stick frying pan until hot and dry fry the mince for 7-10 minutes until brown. Add the aubergines and the reserved chopped mushroom and cook for a further 3-4 minutes, stirring occasionally. Season and add the freshly chopped herbs.

3.Meanwhile, place the mushrooms on a flat baking sheet, season, add butter and roast for 3-4 minutes.

4.Spoon the beef filling evenly over the mushrooms.

5.Serve with simply dressed salad leaves and baby cherry tomatoes.

Portobello Mushrooms with Beef and Aubergine

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A massive increase in animal fat consumption is associated with a large fall in death rates from strokes

This post includes a summary of a study published in Stroke Vol 13, 574-581 1982 and a recipe for Moroccan-style roast lamb.

Study title and authors:
Secular trends in mortality for cerebrovascular diseases in Japan, 1960 to 1979
H Tanaka, Y Tanaka, M Hayashi, Y Ueda, C Date, T Baba, H Shoji, T Horimoto and K Owada

This paper can be accessed at: http://stroke.ahajournals.org/content/13/5/574.abstract
 

Books:

The paper examined the death rates from stroke in Japan and the change in dietary habits from 1960 to 1979.

 
The study found:
(a) Compared to 1960, deaths from stroke had reduced by over 40% in 1979.
(b) Compared to 1960, carbohydrate consumption had reduced by 21% in 1979.
(c) Compared to 1960, animal protein consumption had increased by 59% in 1979.
(d) Compared to 1960, animal fat consumption had increased by 333% in 1979.
 
To conclude: In 20 years deaths from stroke have decreased by 40%, whilst animal fat consumption has increased by 333% in Japan.

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Recipe of the day

Moroccan-Style Roast Lamb

Ingredients:

Food Mall: Boneless Legs of Lamb

1.3kg/3lb rolled boneless lamb leg

30ml/2tbsp butter

2 garlic cloves, peeled and finely crushed
15ml/1tbsp ground cinnamon
15ml/1tbsp ground cumin
10ml/2tsp ground coriander
Salt and freshly milled black pepper

Method:
1.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.

2.Place the joint on a chopping board and with a sharp knife make several slits over the surface of the joint. In a small bowl mix together 15ml/1tbsp of the butter, garlic, spices and seasoning. Spread the mixture over the lamb.

3.Place the joint on a metal rack in a large roasting tin and open roast for 2 hours.

4.Serve the joint with aubergines and red peppers.

Moroccan-Style Roast Lamb



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High saturated fat diets associated with virtually NO heart disease

This post includes a synopsis of a study published in the American Journal of Clinical Nutrition Vol 34, 1552-1561 and a recipe for coconut lime seared salmon.

Study title and authors:
Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies
IA Prior, F Davidson, CE Salmond and Z Czochanska
Epidemiology Unit. Wellington Hospital. Wellington New Zealand, the Health Department, Wellington, New Zealand and the Chemistry Division, Department of Scientific & Industrial Research, Private Bag, Wellington, New Zealand.

This study can be accessed at: http://www.ajcn.org/content/34/8/1552.abstract

Books:

The study investigated the effects of saturated fat in determining cholesterol levels and heart disease in two populations of Polynesians (Pukapuka and Tokelau) living on atolls near the equator.

 
The study found:
(a) The diets in both Pukapuka and Tokelau are high in saturated fat.
(b) Tokelauans obtain a much higher percentage of energy from coconut than the Pukapukans, 63% compared with 34%, so their intake of saturated fat is higher.
(c) The cholesterol levels are 35 to 40 mg higher in Tokelauans than in Pukapukans.
(d) Heart disease was virtually non-existant in both groups.
(e) The migration of Tokelau Islanders to New Zealand was associated with an increased risk for heart disease. After migration their diets changed - They ate less saturated fat and more carbohydrate.
 
To conclude:
 
Both groups ate diets high in saturated fats - and had no heart disease.
Tokelauans ate more saturated fat, had higher cholesterol - and had no heart disease.
After migrating to New Zealand, Tokelauans ate less saturated fat and more carbohydrate - and suffered from heart disease.

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Recipe of the day

Coconut Lime Seared Salmon

Ingredients:

Food Mall: Fresh Salmon

4 fillets fresh or frozen (defrosted) wild caught Alaskan salmon with skin

lemon juice
squeeze lime juice
sea salt and pepper
4 T. organic virgin coconut oil for frying

Seasonings:
dried dill and lemon seasoning

Coconut Lime Sauce:
1 can organic coconut milk
1/3 c. lime juice
peel of fresh lime, grated for zest
handful organic no-sulfur shredded coconut (extra for garnish)
slices of fresh lime, garnish

Instructions:
Prepare your coconut sauce by combining and stirring all the lime sauce ingredients in a large bowl. Once mixed, poor roughly two-thirds of the glaze and salmon in a leak proof bag and let marinate for at least 30 minutes for the flavors to meld.

Coat your grill with butter. Grill the salmon for 2-3 minutes per side depending on freshness. Once the salmon is done to your liking, remove it from the grill and drizzle over the remaining coconut lime sauce. Sprinkle the coconut flakes on top and serve hot with a wedge of fresh lime.

Coconut Lime Seared Salmon

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Has the rise in margarine and vegetable oil consumption caused the rise in asthma, eczema, and allergic rhinitis?

This post includes a synopsis of a paper published in the European Respiratory Journal 1997 Jan;10(1):6-12 and a recipe for fajitas with grilled pineapple salsa.

Study title and authors:
Dietary fat and asthma: is there a connection?
Black PN, Sharpe S.
Dept of Medicine University of Auckland Auckland Hospital, New Zealand.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9032484

Black notes that the last two decades have seen an increase in the prevalence of asthma, eczema, and allergic rhinitis in developed countries.

Books:

The review found this increase has been paralleled by a fall in the consumption of saturated fat and an increase in the amount of polyunsaturated fat in the diet. This is due to a reduction in the consumption of animal fat and an increase in the use of margarine and vegetable oils containing omega-6 polyunsaturated fatty acids (PUFAs), such as linoleic acid.

Immunoglobulin E is associated with allergies. Black suggests that excess immunoglobulin E may be produced by linoleic acid by the following mechanism.

Linoleic acid is a precursor of arachidonic acid, which can be converted to prostaglandin E2 (PGE2) ---> PGE2 acts on T-lymphocytes to reduce the formation of interferon-gamma (IFN-gamma) without affecting the formation of interleukin-4 (IL-4) ---> This may lead to the development of allergic sensitization, since IL-4 promotes the synthesis of immunoglobulin E (IgE), whereas IFN-gamma has the opposite effect.

So margarine and omega-6 polyunsaturated fats increase prostaglandin E2 which in turn can promote the formation of immunoglobulin E, which is associated with allergies.

To conclude: Increases in margarine and vegetable oil consumption have paralleled the increases in asthma, eczema, and allergic rhinitis.

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Recipe of the day

Fajitas with Grilled Pineapple Salsa

Ingredients:

Food Mall: Skirt Steak

◦1 lb skirt steak, sliced thin

◦3/4 red onion, sliced thin

◦2 red bell peppers, sliced thin

◦5 cloves garlic, minced

◦2 limes, juiced

◦2 T tomato paste

◦1 t coriander

◦1 t cumin

◦1 t smoked paprika

◦1 t garlic powder

◦1 t red pepper flakes

◦3 T FOC (fat of choice, bacon fat, coconut oil)

For the Pineapple Salsa:

◦1/2 pineapple (cored, about 6 rings)

◦1/4 red onion onion

◦2 T red wine vinegar

◦1/4 c fresh cilantro

◦s&p

Instructions:

For the Fajitas:

Heat your fat in a skillet (cast iron works well if you have it) over medium high heat. Add the garlic, sliced onions and peppers. Let them cook for about 5 minutes, stirring ocassionally, until they start to soften. Add your steak strips. They won’t take too long to cook, another 5 minutes or so. When the beef is just about cooked through add the the rest of the ingredients.

For the Grilled Pineapple Sauce:

Grill the pineapple rings over medium heat, until they are caramelized (outdoor grille/indoor grille pan/Foreman grille) on each side, about 12 minutes. In a food processor combine all ingredients and pulse until desired consistency. No food processor? No problem. Just chop all the ingredients and make more of a chunky salsa. It’s all headed to the same place.

Scoop your steak, onions and peppers into a serving bowl and top with the salsa.

Fajitas with Grilled Pineapple Salsa



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High animal protein intake is associated with lower blood pressure

This post contains a summary of a study published in the International Journal of Epidemiology (2002) 31 (1): 227-233 and a recipe for sausage n’ cabbage “noodles”.

Study title and authors:
Inverse relationship between urinary markers of animal protein intake and blood pressure in Chinese: results from the WHO Cardiovascular Diseases and Alimentary Comparison (CARDIAC) Study

Books:

Longjian Liu a,b, Katsumi Ikeda a, Yukio Yamoria and on behalf of the WHO-CARDIAC Study Group

a Otsuka Department of International Preventive Nutritional Medicine, WHO Collaborating Center for Research on Primary Prevention of Cardiovascular Diseases, Graduate School of Human and Environmental Studies, Kyoto University, Sakyo-Ku, Kyoto, 606-8501, Japan.
b Geriatric Research Education and Clinical Center, Donald W Reynolds Department of Geriatrics, University of Arkansas for Medical Sciences, Little Rock, AR 72205, USA.

This study can be accessed at: http://ije.oxfordjournals.org/content/31/1/227.abstract
 
The study examined the relationship between animal protein intake and blood pressure in 11 Chinese populations totalling 966 men and 1025 women.
 
The study found that higher animal protein intake was associated with lower blood pressure.
 
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Recipe of the day

Sausage N’ Cabbage “Noodles”

Ingredients:

Food Mall: Italian Sausages

1 lb mild Italian pork sausage or other ground meat of your choice

1 red onion, thinly sliced
½ head or 5 cups thinly sliced green cabbage
2 tablespoons grass fed butter (or ghee, or coconut oil)
½ teaspoon caraway seeds
½ teaspoon paprika
Fresh ground black pepper and sea salt to taste

Instructions:
In a large skillet brown the sausage. Once the sausage is fully cooked, remove it from the pan and set aside. Add the butter to the same pan with the sausage drippings and add the onions and cook for about 5 minutes or until the onions start to brown a bit. Add the cabbage and cook for another 7-10 minutes or until the cabbage is soft and “noodle-y.” Add the sausage back to the pan, add the spices, mix well and serve.

Sausage N’ Cabbage “Noodles”



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Dietary fat is not responsible for heart disease

This post includes a summary of a paper published in the Journal of Atherosclerosis Research Volume 4, Issue 4, 8 July 1964, Pages 289-312 and a recipe for fatty beef brisket.

Study title and authors:
Cardiovascular disease in the Masai

Books:

G.V. Mann a, R.D. Shaffera, R.S. Anderson a, H.H. Sandstead a, H. Prendergast b, J.C. Mann b, S. Rose b, J. Powell-Jackson b, S. Moitanik b, J. Ol Monah b, S.M. Isaac b, Onesimo H. Msangi b, E. Frank b, J. Martin c, J. Lane c, I. Rasmussen c and K. Dicks c

The Nutrition Division, Vanderbilt University Medical School, Nashville, Tenn. (U.S.A.)

This paper can be accessed at: http://www.sciencedirect.com/science/article/pii/S0368131964800417

This study involved 400 Masai men and additional women and children, and investigated the relationship between diet and heart disease.

The study found;
(a) The men had a diet of exclusively meat and milk.
(b) They had NO heart disease.

Dr. Mann concluded that dietary fat is not responsible for heart disease.

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Recipe of the day

Fatty Beef Brisket Oven Method

Ingredients:

Food Mall: Beef Brisket

10 - 12 pound Fatty Beef Brisket

garlic powder
onion powder
cracked black pepper
kosher salt
any dry spices that you like on beef

Instructions:
1. First preheat oven to 400 degrees. Select a Untrimmed Beef Brisket with large fat cap.Rinse and pat dry with paper towels.

2. Season (or not) on both sides of Brisket. Use garlic powder, onion powder, paprika, cracked black pepper, kosher salt. Just put the spices you like. Put a generous amount on both sides and pat the spices down with your hands.
3. Line a roasting pan with heavy duty foil. Place brisket fat side up.Then seal the top of the pan on all four sides with foil. Crimp down on edges. Do not poke holes in the foil.

4. Place roasting pan in the center of the oven rack and cook for 3 hours.Do Not open the oven at all during this time. Not Once! Just set the oven timer or other alarm for 3 hours and chill out for awhile. When the alarm goes off, remove the entire package out of the oven and let it rest for at least 2 hours. Important: DO NOT OPEN PACKAGE AT THIS TIME. Let it rest in peace.

5. Open the package up and cut sections that can handle and use the meat clever and cut the meat into cubes. Place all the cut meat into a large plastic container, then pure all the juices and tallow into the container and to let it marinade. Brisket will dry quickly once cut. So the juices and tallow play a big part.

Cut the Fatty Beef Brisket into Cubes:

*You can Slice the Brisket instead of cubing it up.VERY IMPORTANT: slice across the grain.

Beef Brisket

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Dietary bioavailability of zinc is higher from animal food sources compared to plant food sources

This post includes a synopsis of a study published in the British Journal of Nutrition (2011), 106: 237-242 and a recipe for portobello burger.

Study title and authors:
Relationships of maternal zinc intake from animal foods with fetal growth
Yo A. Lee, Ji-Yun Hwang, Hyesook Kim, Eun-Hee Ha, Hyesook Park, Mina Ha, Yangho Kim, Yun-Chul Hong and Namsoo Chang
Department of Nutritional Science and Food Management, Ewha Womans University, 11-1 Daehyun-dong, Seodaemun-gu, Seoul 120-750, Republic of Korea

This study can be accessed at: http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8307850

Books:

Lee notes that zinc is an essential element for human growth and the nutritional adequacy of dietary zinc depends not only on the total zinc intake, but also on the type of food source (i.e. of plant or animal origin).

The study investigated the association between maternal dietary zinc intake from animal and plant food sources and fetal growth in 918 pregnant women at 12–28 weeks of gestation.

The study found:
(a) High maternal zinc intake from animal food sources relative to total zinc intake was associated with higher birth weight.
(b) High maternal zinc intake from plant food sources relative to total zinc intake was associated with lower birth height.
(c) A high maternal phytate/zinc diet ratio was associated with lower birth weight.

To conclude: Dietary bioavailability of zinc is higher from animal food sources compared to plant food sources.

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Recipe of the day

Portobello Burger

Serves 4 to 6

Ingredients for the hamburgers:

Food Mall: Ground Beef

Makes 6 to 8 patties

•3lbs of ground beef (not too lean if you want a very flavorful patty);
•3 eggs;
•2 cloves garlic, minced;
•Sea salt and freshly ground black pepper to taste;

Ingredients for the portobello mushrooms:
•6-8 large Portabello mushroons;
•A few tablespoons of olive oil (the amount will depend on how large your mushrooms are, so start with a little and add more as needed);
•2 cloves garlic, minced;
•Sea salt and freshly ground black pepper to taste;

Preparation for the hamburgers:
1.Place the ground beef in a large bowl and add the eggs. Combine until the eggs are evenly mixed through.

2.Mix in the garlic and season with salt and pepper.

3.Form 6 to 8 patties that are slightly smaller than the mushroom caps so they can fit on top once cooked.

4.Place on a preheated grill and cook each side for about 5-7 minutes (the time it takes will depend on the temperature of your grill. I cooked them at medium-low for approximately this time).

Preparation for the portobello mushrooms:
1.Rinse the mushrooms and pat them dry.

2.Remove the mushroom stems. The reason for this is because you want your mushroom cap to take the form of the hamburger bun. Do not discard, they can be great for many other recipes, or you can grill them along with the caps.

3.Coat the caps in olive oil and then season with salt and pepper. Do not let the oil penetrate for long, as you will notice the mushrooms will start to get soggy.

4.Place on the preheated grill and cook on each side for about 5-7 minutes.

Now all there is left to do is stack your patty on top of your mushroom and add any toppings you want.

Portobello Burger

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