Reducing Exposure to Heat Induced Carcinogens

Cooked Food Toxins is the unambiguous, accurate label given to the chemicals formed when foods are exposed to high heat. The five categories of cooked food toxins are unmistakably dangerous and should be avoided if not eliminated from your diet. After each toxin you will find easy ways to avoid or lessen your exposure.

Advanced Glycation End Products (AGE’s)
Internal AGE’s are formed when excess glucose molecules adhere themselves to the protein strands wrapped around fats in the bloodstream. This may not sound devastating, but these protein strands enable the fat cells to move easily through the watery blood stream. When glucose attaches to these strands they reach out to yet another protein, adhering the two together. When this happens between multiple fats in the blood stream LDL cholesterol rises. When clumps of fats stick to capillary walls arteriosclerosis begins. When the proteins of the skin are glued together in this way, wrinkles form. AGEs can be kept low in the body by keeping glucose levels at a healthy low so these reactive molecules don’t have the chance to wreak havoc on the body.

According to the leading researcher on AGE’s, Professor Helen Vlassara, M.D. of Mount Sanai Medical School, the most significant sources of AGE’s are from the food we ingest and cigarette smoking. AGE’s are formed in foods by exposure to heat and formation increases exponentially based increasing temperature and length of exposure to heat. The biggest culprits are animal fats cooked at high temperatures, but even plant foods can contain AGEs if they are cooked to the point of browning or crisping.

Lower your exposure to AGEs:

• Avoid foods cooked at high temps; frying, grilling, and baking at high temps.
• Choose cooking methods such as steaming, boiling, or baking under 250?F.
• Refrain from eating foods that are cooked to a crisp, charred, or blackened.
• Eat more plant based, raw foods (uncooked they contain negligible if any AGEs)

Acrylamide
A team of researchers in Sweden studying exposure to acrylamide (an industrial chemical) in the workplace, discovered that acrylamide is present in the bloodstream of those who eat certain cooked foods. Their findings revealed that acrylamide is formed whenever foods that contain the amino acid asparagine and any reactive carbohydrate are heated above 248?F. Acrylamide causes DNA damage, neurological and reproductive damage, and is a probable carcinogen. It is worth mentioning that the EPA deems the maximum safe level of acrylamide in a single liter of water to be 0.12 micrograms. A large serving of McDonalds French fries contain 82 micrograms, more than 683 times the acceptable level. This is due to the high content of asparagine in potatoes.

Lower your exposure to Acrylamide:

• Eliminate acrylamide creation in foods, especially potatoes, by cooking foods at temperatures below 248?F.
• Remember that water boils, or turns to steam, at 212?F which makes steaming or boiling the preferred cooking method for potatoes (and any asparagine-containing foods such as asparagus, wheat, sweet potatoes, etc).
• The smoke point for ALL cooking oils is much higher than 248?F, which means that eliminating ALL fried foods that contain asparagine is advisable.
• Avoiding potato chips, French fries, as well as breads and cereals that are cooked above 248?F will significantly lower your acrylamide exposure.
• Foods on the raw foods diet contain no acrylamide.

Heterocyclic Amines
This cooked food toxin is formed when creatine and amino acids are cooked at temperatures above 302?F. If you know anything about muscles and muscle building, you probably know that both creatine and amino acids are found in muscle tissue. That means that whenever you consume muscle meats from animals, (and what cut of meat isn’t a muscle?) you are being exposed to this mutagenic and carcinogenic toxin. Plant sources occur at much lower levels and only when food is browned or charred.

Lower your exposure to Heterocyclic Amines:

• Eliminate exposure by removing muscle meats from your diet and not cooking foods above 302?F.
• Lower your exposure by cooking meats at low temperatures, for example a beef stew cooked in crock pot at low temps instead of a steak cooked well done on a grill.
• Increase the amount of raw foods because raw fruits and vegetables do not contain any heterocyclic amines AND they have the added benefit of containing cancer fighting antioxidants, and fiber to help your body move foods, such as muscle meats, through the digestive tract more quickly and efficiently.

Nitrosamines
These known carcinogens are an accepted evil in processed foods, especially in meats like hot dogs, sausages, bacon and sandwich meats. Nitrosamines are formed when the preservatives nitrites or nitrates combine with amino acids and are exposed to high heat such as grilling or frying or to the acid in the stomach. The formation is known, but accepted because the nitrites and nitrates prevent botulism, a highly deadly bacteria to humans. Nitrates and nitrites are also found in processed cheese products, pickling salts, no-fat powdered milk, beer, and livestock feed.

Lower your exposure to Nitrosamines:

• Eliminate nitrate and nitrate containing foods from your diet, including animal meats that are not exclusively grass fed.
• If you choose to eat nitrosamine forming foods, do so with foods that are high in vitamin C and or Vitamin E which can offset damage and possibly block formation of these toxins in stomach acid.
• Eat a high raw diet with more raw foods, living produce, nuts and seeds.

Polycyclic Aromatic Hydrocarbons
Called PAHs for short, these toxins occur naturally from volcanoes or fires and from man-made sources such as automobile exhaust, trash burning, cigarette smoke, fumes from cooking fires or cooking oil. We may not be able to control exposure to these carcinogens from natural sources, but we can control our exposure by reducing or eliminating the consumption of grilled or charred meats and exposure to cooking fumes.

Lower your exposure to PAHs:

• Refrain from eating meats that are grilled, blackened or charred.
• Avoid areas of high exposure to exhaust, smoke, coal, or fresh tar or asphalt.
• Do not exercise in or near any of the conditions above.
• You guessed it, eat more raw foods! Fresh fruits and vegetables are a better choice and help offset the damage PAHs can cause.

In summary…
You can avoid or eliminate exposure to ALL five major cooked food toxins by switching to a raw foods diet or a high raw diet. You can decrease your exposure and increase your body’s ability to remove toxins you are exposed to more efficiently by incorporating more fresh, organic fruits and vegetables into your diet. You can also decrease exposure by choosing steaming, boiling, stewing or baking at low temperatures over frying, grilling, and baking at high temps. Decrease your exposure to carcinogenic toxins while increasing your energy and loosing weight by incorporating more raw food recipes.

If you think a raw food detox diet might be for you…

…Take a tour of Rocking Body Raw Food. This 14 day course is guided by your raw food video chef, Joy Houston and includes hundreds of video tutorials, menu plan, shopping lists, and recipes as well as comprehensive training videos and education on the science behind raw food nutrition.  If you are ready for a weight loss detox diet that works, tastes great, and involves eating delicious foods and no starvation, this may be the program for you.  What will you do in your new Rocking Body

Thanks.

A: When I can’t get cayenne at my local farmer’s market, I buy organic, US made cayenne from a brand called Simply Organic.  Since I consume ample cayenne (almost daily in the Maca F.A.C.A. recipe I use to replace coffee), I am not concerned about getting the extra heat units.  The organic certification from products in foreign countries is probably reliable if it is from a certification company you trust.  But why have it shipped all the way around the world when it is grown here?  Buying local, organic cayenne (or anything for that matter) requires less emissions which makes it better for us and the planet.

I hope that helps in your decision making process.

Eat like your life depends on it.  It does!

My quickie response to that question would be, because they are an easy way to incorporate essential fatty acids, especially Omega 3s.  See the Geeky Science Answer below if you want more info.  If not, jump right to the post on Acai Berry Jam and start incorporating these healthful seeds to your diet.  I am particularly fond of Chia Seeds because, like flax seeds, they have three times more Omeg 3s than 6s (which, as you’ll find in the geeky science answer, is GOOD).  Unlike flax, they do not add a distinct flavor.  Once soaked, these bland seeds make a gooey concoction that makes a perfect replacement for the pectin and massive sugar used in most jams. They bring added nutritional benefits to the table as well since they contain 11% protein and are a good source of calcium, fiber, and manganese.

GEEKY SCIENCE ANSWER:
Alpha Linolenic Acid (ALA), an omega 3 fatty acid,  is one of the two essential fatty acids our bodies need but cannot make (thus the fancy title “essential” because we must consume them).  The other essential fatty acid is Linoleic Acid, an omega 6 fatty acid.  The Standard American Diet (S.A.D.) is ridiculously high in Omega 6s which are found in the oils used in processed foods (canola, soybean, cottonseed, corn and safflower oils), but it is shockingly and problematically low in omega 3s.  What compounds the issue of excessive ratio of Omega 6’s to Omega 3’s is that they are metabolized by the same enzymes.  That means the enzymes, which are the catalysts for both these acids to be broken down in and used in the formation of the other fatty acids are a hot commodity!  Since the Omega 3’s are far out numbered by 6s, they are less likely to access these enzymes.

Q: How do I get more Omega 3s and less 6s so I have a healthy ratio??
A: That’s easy! I eat little or no animal products and incorporate Chia Seeds, Hemp Seeds, and Flax seeds into my diet. A largely plant-based diet tends to naturally have a healthy balance of Omega 3s to Omega 6s because fresh fruits and veggies  have equal amounts and leafy greens have more 3s than 6s.

Here is a nutritional profile for Chia Seeds

Here is the link to the Chia Seeds I buy from Amazon.

Ingredients
3 tablespoons chia seeds
1/2 cup organic apple juice
1 cup organic blueberries
3 tablespoons acai powder
1 tablespoon fresh squeezed lemon juice
1-3 tablespoons maple syrup (to taste)

Soak chia seeds in apple juice until the juice is absorbed and the mixture becomes gelatinous. Blend blueberries in the blender until almost smooth.  Add blended blueberries to the chia seed mixture along with remaining ingredients.  Stir well to combine.  You can enjoy this jam right away or refrigerate to use later. It will keep for a week or so

Why Eat Chia Seeds? Click HERE  if you want to learn about the dietary benefits of chia seeds.

Why A Raw Food Diet Part 1 (9 minutes)

Why A Raw Food Diet Part 2 (7 minutes)

Are you ready for the Rocking Body Raw Food 14 day cleansing diet?

Delicious Revolution readers have advance access to the book for only $35 by clicking HERE.  For less than the cost of one raw food class you get recipes for a full two week menu, shopping lists, a day by day guide and loads of helpful information on cleansing and making the most of  your raw food diet.

You deserve to loose the extra weight, get your body back into a state of ease, and return your form into the vibrant energetic being that you naturally are.  To do that you need to eat natural, whole, living foods.  The Rocking Body Raw Foods diet is actually more of a 14 day class than a cleanse.  Sure you are  giving your body a HUGE break by being off all processed foods, meat, dairy and soy- but you won’t notice what you are not eating!  You will be too busy enjoying the delicious foods you ARE eating! You will be learning how to transform veggies, fruits, nuts and seeds into everything from breakfast scrambles to decadent caramel. The un-cooking skills you learn in this 14 day Diet will empower you to make a healthy revolution that lasts your extended lifetime.

Again, the brand I am trying is New Chapter Organic’s Probiotic Immunity and I picked it up on Amazon for under $20.  A great price for a fully organic probiotic on a whole food medium.

Eating a high raw food diet is naturally alkaline, provided you do not eat an excess of fruits or overdue the natural sweeteners.  This short video explains the top three reasons the raw food diet works so well; enzymes, alkalization, and enzymes.

However, the Standard American Diet is highly acidic.  That acidity can wreak havoc, causing weight gain, water retention, high cholesterol, diabetes, skin conditions, and even cancer.  If you are looking to make small changes with resounding effects,  I have compiled a short e-book that shares the top 5 recipes for alkalizing your body. The book contains an explanation as to why each one makes a healthful, alkalizing addition to your current eating style. It also includes a full page recipe card for each suggested dish. This e-book is free for subscribers.

Not a subscriber yet??

Click here to get 10 recipes with video tutorials just for joining our on line community of healthy eaters. You will also receive the Special Report: Top Five Recipes to Start Alkalizing Your Body Now.

• First the healthy bacteria are grown in a whole food (not synthetic), organic medium.
• Second the product also contains immunity boosting, organic herbs that help with assimilation.
• And third, it is a multiple strain product, meaning that is delivers several beneficial bacteria that have affinities for different parts of the digestive tract.

It was also twenty bucks through Amazon (click here for link), half the price my local health food store wanted for the same product.  In comparison to similar (or lesser but more expensive) products on the market this is the best deal I found.

So what happened?

I started taking one refrigerated capsule before bed and one first thing in the morning.  By the second day I started noticing an obvious difference.  Our household has somewhat of a dietary split, meaning that there are constantly sugar and flour-filled breads, cakes and cookies around.  Luckily, I have a strong reserve, but some days the smell of chocolate chip cookies or cornbread muffins wafting through the house is too enticing to handle.  After my second day I noticed that these things didn’t appeal to me in that “come hither” way.  They still smelled great and looked delicious, but I didn’t feel crazed desire like a zombie smelling fresh brains.  It was a little bizarre at first, but now, a little over a week into starting on probiotics, I feel great.  If and when I indulge in baked delights or sweets, it will be a conscious choice not a junkie getting a fix.  That feels good.

I will also add this happy note to the story of my probiotic experience.  I feel as though a dark cloud of negative self talk and an internal struggle over wanting to eat well, but wanting the treats everyone else was having has simply vanished.  Gone forever?  Who’s to say, but I am enjoying the experience of feeling completely satisfied, satiated and delighted with ripe fruit or a delicious raw dessert (one not ten).  I cannot say whether this change is due to the probiotic, but my intuition tells me that it is due to the balance my system regained from starting the probiotics.  Once that balance is strongly established, who knows if they will be needed.  For now I will stick with them and keep you posted.

Remember I am not a doctor, nutritionist, or a zombie killer so do your research before you add any supplement to your diet!

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But there was an impact of eating all the ingredients that went into those muffins, and all the Easter candies, and sampling the assortment of desserts that we all enjoyed.  The impact was something akin to the release of the flying monkeys in the Wizzard of OZ.  Besides having a belly ache, I became the wicked witch of the Pacific Northwest.  My emotional responses were not proportional to the stimuli that ignited them.  Luckily, I was aware of the emotional overwhelm and my disproportionate, reactive state and managed to keep to myself,  sparing everyone the wrath of my winged fleet of manic primates.  That is, every one except my husband. I did try to bite his head off  before I figured out I was whacked out on sugar & flour crack, but thankfully he’s tough and survived the attack unharmed. Sorry Honey!

Me on flour & sugar!

The experience made me VERY grateful for the culinary path I am on.  Aside from reaping fabulous rewards in terms of my figure, my moods and emotions have felt infinitely more balanced.  Life in this centered and present state is a blissful delight. This Easter was a bright reminder of the power I have over my life each time I choose to fuel my body.   This experience reaffirms my commitment to share recipes and food preparation methods that explode with flavor so there is never any compromising taste.  The foods that “feed the beast” by contributing to weight gain, disease, and imbalance can be swapped out for culinary delights that bring out the best in our whole selves.  Sure we will look better, but that will be a reflection of what is going on in our inner terrain.

Speaking of…I’ll perfect that cornbread pudding recipe an get it up on the site ASAP!

ENCOURAGE your school to make a healthy change.  The students will be much healthier, focus better, and show improved behavior once they are off the processed “food” that is being served up in cafeterias across the country.  If this is still America, our nation works on supply and demand.  As soon as we all stand up and demand that those who cater to our children’s mid-day and sometime morning meals serve real food, the sooner ALL caterers in this field will have to fill that demand in order to stay in business.

SHARE this with other parents and ask them to make the same requests to your neighborhood school.  Together we can change.  If you need more information on why it is essential to fee the developing minds and bodies of our children organic foods. Click here for a PDF from the CDC on protecting kids from pesticides.Protecting kids from pesticides.  If your school does not play the game of good health for your kids, your best strategy is to pack them a healthy lunch from home.  The brown bag can be full of healthy food and a big serving of LOVE from YOU! That’s the ingredient kids need most.