Food for thought: Food Safety

In honor of my 1-year anniversary of learning to cook chicken properly, I'll be posting some food safety tips:

(1) Did you know that you shouldn't leave freshly cooked food out for more than 2 hours or bacteria begins to grow?
http://www.foodsafety.gov/keep/basics/chill/index.html

(2) Did you know that you shouldn't wash poultry before cooking?  Who knew?!
http://www.foodsafety.gov/keep/basics/mistakes/

(3) Here are the minimum safety cooking temps of certain meats:
 http://www.foodsafety.gov/keep/charts/mintemp.html

(4) Here are food storage days. Who knew you're only supposed to keep cooked chicken 3-4 days?
http://www.foodsafety.gov/keep/charts/storagetimes.html 

(5) Here's something for fun. A quick lesson of what's the difference between certain foods/spices. Ever wonder what's the difference between Scallions adn green onions? or Paprika and Cayenne? Find out here:
http://www.all-food-considered.com/2012/09/culinary-lesson-9-whats-difference.html

(6) Here's a nice recipe I've been using lately. These avocado egg boats are delicious! You can dress them up with sauces and spices too!
http://www.theironyou.com/2014/04/eggs-baked-in-avocado-boats.html
http://thehealthyfoodie.com/eggs-avocado-boat/

(7) Here's some info on nuts: http://greatist.com/health/types-of-nut-infographic 

(8) For good measure, here's a nice Q&A on the low carb/fat diet that's been recently debated:
http://well.blogs.nytimes.com/2014/09/05/new-answers-about-carbs-and-fat/?action=click&contentCollection=Science&module=MostEmailed&version=Full&region=Marginalia&src=me&pgtype=article 

(9) Here are 26 ways to use apple cider vinegar: http://greatist.com/grow/ways-use-apple-cider-vinegar

Food For Thought: Letting Go of Sugar. The Sugar Series

Celeste Buckingham-Run Run Run

http://youtu.be/V8CQjV8vXJE

First off, Punxutawney Phil has let me down. Apparently there will be 6 more weeks of winter.

I wonder if I'm the only one who prefers to watch Downton Abbey over the Super Bowl? Nevertheless, in honor of Superbowl Sunday this post will be about sugar.

(1) Very interesting interview from a physician proponent for banning sugar. This interview dives into the history a bit behind the economics of sugar.
Bottom line: Production/consumption of sugar, like any other commodity, is a profitable business. There is fear of "the nanny state" but it is the government's duty is to serve the people and take concern in our welfare. Government action will be required eventually down the road (whether it be an extra tax of some sort on sugar or the ban from sugar much like the recent ban on trans fats) as more and more of us are killed from diabetes. Diabetes and obesity are already epidemics and are major public health concerns.
Here's more stuff from Lustig's group including a study published in Nature.

(2) Finding a proper sugar substitute (if one exists)

It's really not a matter of whether there's evidence about artificial sweeteners causing obesity or diabetes. Many of the companies that manufacture these sugars have a much more powerful lobbying arm in congress to prevent FDA regulation revisions and curtail NIH/government-funded studies that would further substantiate the evidence that is already out there against sugar. Common sense should be employed to recognize that as humans we ought to consume things that allow us to survive and thrive. Sugar (namely the artificial fructose kind added in nearly everything) deceives us into thinking we are thriving, but it in fact does the opposite. Your body does not need fructose or these additives to survive. Don't wait for the evidence to pour in to quit or limit your sugar intake. It took over 60 years between the time cigarettes became mass marketed in the early 20th century in the US and the first report from the surgeon general was released with evidence and warning of cigarettes' health effects. Let's not wait around for bad evidence or the regulations from the FDA against sugar for us to take control of our own health. When those start to come in there will be extreme and heavy resistance from the food industry because for them it means less profits.  What we know to be bad or addictive should be consumed in rations only (if at all.) (on a different note, the rat sitting on the oreo was the kind of rats I used to do animal surgery on in our study. I'll never not be afraid of them.)

This is all biological evolution, we are a surviving species because our ancestors consumed natural sugars from fruits and did not die. Thus we are not wired to avoid sugar or even consider it as a toxin. With the advent of artificial/processed sugars the story is entirely different. We consume it because we don't have immediate negative biological/physiological consequences, but overtime those sugars are related to increasing rates of diabetes and they will eventually kill us.

(3) Another article describing the toxicity of sugar.
Here's the highlights:
 -The study found "medical inference of causation by linking dose (the more sugar that’s available, the more occurrences of diabetes); duration (if sugar is available longer, the prevalence of diabetes increases); directionality (not only does diabetes increase with more sugar, it decreases with less sugar); and precedence (diabetics don’t start consuming more sugar; people who consume more sugar are more likely to become diabetics)." This is an incredibly sound study that put into check as many controls as possible (basically the best laid out study aside from some longitudinal randomized controlled double-blind study performed in-house.)
-"for every 12 ounces of sugar-sweetened beverage introduced per person per day into a country’s food system, the rate of diabetes goes up 1 percent"
-"all calories are not created equal...calories give off the same amount of energy when burned, but your body treats sugar calories differently, and that difference is damaging."
-"Metabolic syndrome is a result of insulin resistance, which appears to be a direct result of consumption of added sugars."

Bottom line: sugar alone can cause diabetes regardless of whether you are obese or not (obesity also causes diabetes but that's a different story.) The question for many readers now might be "how do I deal with this?" I'll dive deeper into this again, but as with any highly addictive substance there are many ways two of which are:

(1) the best is to cut out added sugar from your diet entirely. The more you consume it the more you will want it (it even trumps fat.) It is as addictive as cocaine (if not more.)
Here's more evidence of that
And another
This is all because "sugar more effectively recruits reward and gustatory regions, suggesting that policy, prevention, and treatment interventions should prioritize reductions in sugar intake."
The longer you keep consuming it the longer you will want it. This is tricky so read your labels. There's even sugar in things like salsa and hamburger/hot dog buns since the food industry already figured out (A) it's a great way to preserve the shelf life of products so things can be mass-produced and save companies money and maximize their profit and (B) they understand that artificial sugar is addictive so they add it into products that have no business needing it in order to compel consumers to keep buying more. The basic and easy ways to remove it from your life is replacing things like soda with green tea or water, reading your labels, avoiding packaged foods that have added sugar. Even just drinking less soda will decrease your rate of developing diabetes. A way to cut cravings is to add some healthier carbohydrates into your actual meal (ie carrots, radishes, beets, squash, yams etc...see this list for more) This will effectually trick your brain into thinking that you already consumed carbs so you will not crave dessert as much. Another way is to eat more natural carbohydrates also high in fiber such as brown rice (NOT WHITE RICE!) and other similar items like bulgar wheat. At least this way if you do eat some sugar the fiber will slow the absorption.

(2) The more plausible approach is wean yourself off sugar by taking small steps to replace even 1 sugar item one week with something healthier and then build up until you remove it entirely.

I know this is hard and unconventional and goes against the grain (pun intended!) I am a big Cookie Monster but let's try this together! 

Medical Musings Part Deux: Budget Cuts, Medical Teaching, Healthy living/Food for Thought!

(1) Not much more can be said than what this article has already articulated, but the point is that research and technology are important to progress in a society.  The Nobel prizes were announced this past week for physiology/medicine, physics and chem and they illustrates the profound impact that basic science research has on not just medicine and technology, but also on society. Curtailing the funding for such research is equivalent to curtailing significant progress in medicine. I have stated in previous posts that I believe that medicine (in all its forms) collectively enhances a society. In understanding ourselves at the molecular level we not only understand each other better, but also understand the world in which we live in far better. We are governed by science and what can be proven scientifically is something that can be applied cosmically. By doing we begin to deepen our progress as a civilization

(2) I love this posting primarily because it is from a physician of my generation that foresees the issues of compromising quality healthcare just to meet and beat the numbers. In a few of Atul Gawande's books he also addressed the urgency of focusing on providing quality healthcare through small changes that end up having a larger impact on healthcare expenditures. (I'm referring to both the Checklist Manifesto and implementing handwashing in rural areas in third world countries as presented in Better.) Perhaps the answer isn't succumbing to the trivial nuance in order to save money. This article alone indicates that the problems run much deeper than that (yes, a bag of saline can cost $500 when you're in a hospital and yes you most likely paid that amount if you ever ended up in the ER or were hospitalized.) As a future physician, I seek to take the pledge to become more conscientious about healthcare and expenses but not at the cost of treating someone with quality medical care. I believe the answer lies at the cross-roads of simple practicality and a little ingenuity.

FOOD FOR THOUGHT
(3) In light of my recent post on the Healthcare Exchange, I have decided that I want to start some postings about health, food, and cooking in a segment called Food For Thought. First of all, and needless to say, I've taken way to long to apply to medical school, let alone get in and pass and become a doctor. I believe things will eventually work out, but there's no reason I should not act now to better my community's health knowing what I know and having a plethora of resources in front of me as it is. This is especially important since the people in my state are not eligible for the recent Exchange, they can at least use this blog to get free tips and more education on eating healthier. I firmly believe that part of why healthcare costs are so high is that healthcare education is aberrant. I'm still learning a lot about food and it wasn't until recently that I realized how ignorant I was on it. Here are a series of my go-to guides that I use to make meal plans. Yes, Step 1 is making meal-plans. Knowing what you need to buy before you go to the grocery store is a simple way to save time and money and calories. Having something you've already prepared ahead of time in the fridge is a great way to avoid impromptu snack purchases. Mainly, the world will be full of packaged nonsense but by planning you are two steps ahead that you won't be hungry when you're around the packaged goods. As with all planning, be flexible, but having a plan is critical to success:

• If anyone is at a loss as to where to start on eating healthier use this infographic guide: www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/ 
• More or less everything on that chart is very informative and easy to undertake (depending on where you live of course.) Think that switching from regular to diet coke or not munching on sugar cookies every day is helping you? Well think about what else you are eating. Potatoes and sandwiches can often be just as bad. This article tells us that not everything is as it seems. I've started cooking again and I feel better already. I'll post my recipes as they come (probably on a different blog since I don't want to clutter maritime adventures and act like a foodie.) I'm learning too so I'm not entirely sugar or fat or grain free.

• I've recently placed more importance for antibiotic free meat. The health effects alone are reason enough, but my massage therapist also brought to light a totally different factor: how can anything/animal that was tortured its whole life, injected with hormones/antibiotics, and killed with malice provide meat that is good for you? Something that was killed through malice can neither physically nor spiritually have value left in it. Basically, you're eating a tortured soul. Additionally, in my next post I have an article about the antibiotic resistance bacteria. Just know that there is a relationship between the drugs given to meat to keep them "clean" as they are stuffed in close quarters with other animals and the bugs that affect humans that are drug-resistant. (Usually they're not the same strain but the bugs are related.)

Here are more resources:

• Infographic showing that everything must go together, diet, SLEEP, and exercise along with mindfulness/stress reduction. I'm still trying to do my steps (I was competing with my Dad over last summer whose employer had a 12,000 step program) but since I've moved to a less walkable city I'm having a hard time. What I think I might do is post my step count on my weekly posts. The goal is 12,000! Back in Boston I used to average 11,000. Better get moving. And for all y'all who think skimping on sleep is fine, maybe this will make you reconsider.

• Here's a fast guide to selecting fish.

• And after my bouts of food-poisoning, one of which landed me in the hospital for a week and bedridden for 3 weeks after. here's a guide to food safety. 

• Quick rundown on vitamins--what foods have them and what they are good for.   

(4) Lastly, one of the most important changes I've recently made is learning how to breathe properly. Yes, breathe. You might be asking "isn't that something anyone does without thinking?" Who knew there was a wrong way to breathe? The NAVY SEALS DID. I read this book earlier this year written by a SEAL that talked about mental toughness. In the book he indicated that a way SEALs are trained to control their heart rate and stress response in extreme situations is by controlling their breath. Simple instructions: inhale to a count of 5, hold for a count of 5, exhale to the same 5 count and hold again for 5 (no breath) then inhale again and count to 5. The link also lists its benefits and here's an infographic that shows some more. Since then I've read numerous other (non-SEAL related) books that have put forth the exact same principle. I do this while meditating, but it is also extremely helpful to bring your mind back to the present and control your response to any extremely stressful situation. Practicing deep-breathing is a good way to work all your muscles and something my massage therapist told me to do since I constantly elevate my shoulders and have a lot of tension. Additionally, a friend of mine introduced me to alternate nostril breathing which has worked wonders with my anxiety, my TMJ, and even when I have trouble falling asleep. I'll talk more about the yoga I've recently rejoined later.

Ok looks like this will become a 3 parter! Stay tuned for more healthcare/medicine related stuff and sorry for the length--just have so much info out there that I wanted compiled and I hope it is helping someone!