Newsletter APRIL 2008

Article
Healthy Cookware Choices

Research Review
Sexual Function in Men Measures Cardiovascular Fitness

Ask the Doc
Preventing Prostate Cancer

Doctor’s Pick
Urban Composting

Recipes of the Month: Spring Detox Menu
Broiled Asparagus Spears
Roasted Pear and Butternut Squash Soup
Green and Black Salad with Mango Vinaigrette
Fresh Fruit with Raspberry Red Wine Sauce

Quote:
“The only way for a rich man to be healthy is by exercise and abstinence, to live as if he were poor.”
Paul Dudley White

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Healthy Cookware Choices
By Sarah Cimperman, ND

Eating healthy often involves cooking meals at home where you can control the ingredients and method of preparation. Cookware can be an equally important factor. The options are plentiful – nonstick, cast iron, stainless steel, copper, aluminum, glass, ceramic, silicone and plastic – but some are healthier than others. Weighing cookware pros and cons can help you make an informed choice that best fits your needs.

Nonstick Cookware
Nonstick pots and pans are easy to clean and require smaller amounts of oil during cooking compared to cookware made from other materials. However, one of the chemicals used in the manufacturing process, perfluorooctanoic acid (PFOA) is carcinogenic. Exposure to this chemical happens during manufacturing of Teflon and other nonstick products, putting factory workers at risk, but PFOA has also been found in drinking water near the DuPont plant (manufacturer of Teflon) in West Virginia and many nearby residents have filed a lawsuit after experiencing ill health effects.

Additionally, heating nonstick pots and pans to high temperatures can cause emission of toxic fumes. The exact unsafe temperature is unknown, so nonstick cookware should only be used to cook foods at low temperatures and for short periods of time. Other options, like cast iron and stainless steel, are better suited to higher temperatures and longer cooking times.

Cast Iron Cookware
Cast iron diffuses and retains heat well and can withstand very high temperatures. Cast iron cookware is a good choice for searing and other cooking methods that require high heat, and also for long-cooking dishes.

Pots and pans made from cast iron can leach iron into foods. This is an advantage for some and a disadvantage for others. It can be good for people who have iron deficiencies and those whose diets lack iron-rich foods like red meat, beans, lentils, millet, and dark green leafy vegetables. However, excess iron in the body can increase free radical production along with the risk for cancer and heart disease. It can also be especially dangerous for individuals who have an inherited metabolic disorder called hemochromatosis, also known as iron overload disease. These people should stay away from cast iron cookware and anyone who has a relative diagnosed with this condition should be tested for it as well.

Before the first use, season bare (without nonstick coating) cast iron pots and pans by coating the cooking surface with vegetable oil and baking them in a warm oven for at least an hour. This helps make the surface stick-resistant. After each use, clean cast iron cookware quickly with warm water and a detergent, then dry immediately and thoroughly. Never soak cast iron pots and pans in water and never use scouring pads to clean them.

Some cast iron pots and pans have an enamel coating that prevents rusting and leaching of iron into foods. It also eliminates the need to season the pan and allows for more thorough cleansing. However, because the layer of enamel also affects its ability to withstand high temperatures, these pans should only be used for cooking over low or medium heat.

Stainless Steel
Stainless steel is often the best option for stovetop cooking. Stainless steel pots and pans are especially good options for cooking foods at higher temperatures and making dishes are started on the stovetop and transferred to the oven to finish cooking, like frittatas or braised bone-in meats. Stainless steel is a poor conductor of heat, but most pots and pans made from this material contain an inner copper or aluminum core that ensures even heat distribution.

When cooking with stainless steel pots and pans, use oils and fats that do not oxidize easily and can withstand higher temperatures, like coconut oil and/or grape seed oil. Meat-eaters can save rendered fat from organic, pastured poultry like chicken, duck and turkey for use in cooking (avoid fat from animals raised in caged animal feeding operations). Because these fats are stable at high temperatures, they are the best option for cooking methods that require high heat, like searing and baking.

Don’t use an excessive amount of oil or fat with stainless steel cookware, and never deep-fry foods. After sautéing foods in a stainless steel pan, consider adding vinegar, wine or lemon juice at the end of cooking to dissolve any bits that have accumulated on the bottom of the pan. This will create a flavorful sauce and make cleanup much easier.

Copper
Copper is the best conductor of heat and the preference of many professional chefs. Cookware made of copper is very expensive and requires more maintenance than other materials. Copper pots and pans cannot be cleaned in dishwashers, must be hand-dried to prevent spotting, and require regular polishing. Because copper can react with foods, copper pots and pans are often lined with tin or stainless steel.

Aluminum
Second only to copper, aluminum is an excellent conductor of heat. It is also a soft metal and can scratch easily. Because aluminum can react with foods, it is not a recommended cooking surface. Instead, it is often found in pots and pans, layered between other metals like stainless steel, to aid even temperature distribution.

Glass and Ceramic
Glass and ceramic dishes are optimal for baking. Containers composed of one hundred percent glass and ceramic are the best choice for reheating food in microwave ovens (never microwave ceramic-coated cast iron cookware). They are also convenient for food storage and can be used in the fridge, oven and freezer. Never use nonstick, cast iron, stainless steel cookware for food storage.

Silicone
Silicone is a synthetic rubber that contains the natural element silicon. It has several advantages in the kitchen, including heat resistance, flexibility and versatility – it can be used in the oven, fridge or freezer. Because silicone cookware is new, we don’t have a lot of long-term safety information. But it appears to be inert, so it won’t react with foods it comes into contact with, and no safety problems have been reported.

Plastic
The Federal Food and Drug Administration (FDA) tests plastic materials intended for use with foods and beverages. Estimating the surface area between the plastic and food it may contain, as well as duration of contact, these tests measure the migration of chemicals from plastics at temperatures they are likely to encounter. If plastics exceed the allowable amount of migration, or leakage, of chemicals into foods, they are not approved for use. Those that are approved may be acceptable for contact with foods and beverages in general or microwave use in particular.

Unfortunately, these FDA regulations allow for very small amounts of chemicals such as diethylhexyl adipate or bisphenol A (BPA) to leak from plastics into foods. A study published in the January 2006 issue of Environmental Health Perspectives found that exposure to BPA was associated with insulin resistance, a condition that increases risk for type two diabetes mellitus, cardiovascular disease and weight gain. The level of exposure to BPA in the study was 5,000 times below what has been established by the Environmental Protection Agency as the lowest dose needed to induce adverse effects in humans. Other studies have shown that BPA is present in the blood and urine of ninety-five percent of people tested.

To reduce exposure to BPA and associated health risks, avoid plastic containers completely. Avoid heating and storing foods and beverages in any kind of plastic container, even those approved for use in microwave ovens. Instead, use and re-use glass and ceramic containers. Not only are they better for our bodies, they are better for environment as well.

The Bottom Line
When it comes to selecting cookware, consider the methods of cooking you use most and choose pots and pans that will work best for what you want to cook. Invest in good quality items, care for them properly, inspect them regularly, and replace cookware when surfaces become scratched, cracked, chipped or otherwise compromised.

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Research Review: Sexual Function in Men Measures Cardiovascular Function

Cardiovascular conditions can harm all blood vessels in the body, but when the arteries of the penis are affected, the blood flow needed to attain and maintain an erection is often compromised. A study at Tulane University of Medicine followed more than 1,200 men with erectile dysfunction. The patients who had been diagnosed with coronary artery disease and diabetes had the poorest blood flow through arteries in the penis. Researchers concluded that erectile dysfunction in men can be a warning sign of cardiovascular disease.

Other issues can play a role in the quality of erections, like psychological factors and pharmaceutical prescriptions, so a thorough medical examination is needed to identify the cause.

When cardiovascular conditions do play a role, improving heart health can also improve sexual function: exercising regularly, losing weight if overweight, abstaining from smoking cigarettes, and treating underlying conditions like high cholesterol and high blood pressure.

Department of Urology, Tulane University of Medicine, New Orleans, Louisiana. The effect of vascular risk factors on penile vascular status in men with erectile dysfunction. Journal of Urology, 178(6):2516-20, Dec 2007.

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Ask the Doc: Preventing Prostate Cancer

My father was recently diagnosed with prostate cancer. What can I do to prevent it myself?

Dean
Fairfield, CT

Prostate cancer is one of the most common cancers in men in the United States. The cause is unknown and most likely related to a combination of genetic and environmental factors, but experts believe that diet plays an important role. Here are my recommendations:

• Include soy and flax seeds in your diet. Studies have shown that these foods can reduce the risk of hormone-related cancers, including prostate cancer. Flax seeds contain protective phytoestrogens and fiber, which help the body eliminate hormones efficiently once they have served their purpose. Keep flax seeds in the fridge and grind them fresh. Add them to whole-grain cereals, yogurt, salads or smoothies and eat two tablespoons each day.

• Get calcium from foods, not supplements. High calcium consumption has been implicated as a prostate cancer risk factor, so men should avoid taking calcium supplements unless advised to do so by their doctor. Some calcium is essential, so make sure to include calcium-rich foods in your diet. Good choices include yogurt, egg yolks, beans, nuts, seeds and green vegetables.

• Get your vitamin D levels tested and supplement if levels are low. Studies have shown that vitamin D can reduce the risk of prostate cancer and many people living in the United States are deficient.

Doctor’s Pick: Urban Composting

Compost is a win-win-win situation. It reduces garbage volume, improves the quality of soil and its ability to retain water, and allows nutrients from biodegradable materials like coffee grounds, tea bags, egg shells, fruit and vegetable scraps to return to the earth.

According to the Department of Sanitation and waste compositions analysis, New Yorkers throw away 1,000,000 tons of organic material that could be composted every year. One. Million. Tons. Become part of the solution.

The Lower East Side Ecology Center makes it easy. Their drop-off program collects compost at the Union Square Farmer’s Market. Take the opportunity to visit the farmer’s market while dropping off your compost. Both are open every Monday, Wednesday, Friday and Saturday from 8:00 am to 5:00 pm. Or stop by the LES Ecology Center Garden on East 7^th Street, between Avenues B and C, on Sundays between 8:00 am and 5:00 pm.

For lists of what they do and do not accept at their drop-off sites, or to learn more about composting at home in your backyard or indoors using worms, visit the website of the Lower East Side Ecology Center:

http://www.lesecologycenter.org/les_frames.html

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Broiled Asparagus

This simple and quick dish makes a great appetizer, side dish or snack. The asparagus can be grilled instead of broiled if you are cooking outdoors.

1 bunch thin asparagus spears
Extra virgin olive oil, first cold pressing
Sea salt
Ground peppercorn

Wash the asparagus spears and snap off the ends (reserve them for stock). Place on a baking sheet and drizzle with olive oil. Use clean hands to toss the spears until they are fully coated with olive oil. Sprinkle with salt and pepper, then place under a broiler until tender, crisp and starting to brown, 5 to 7 minutes. Serve immediately or at room temperature.

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Roasted Pear and Butternut Squash Soup

You can serve this soup as a first or second course, but it also makes a lovely dessert. If you’re not avoiding dairy, a dollop of organic plain yogurt makes a fantastic finish. If you are, sprinkle raw chopped hazelnuts or shredded coconut instead.

2 medium Bartlett pears (or other)
2 cloves garlic, peeled
1 medium onion, quartered
1 medium butternut squash, 1.5 to 2 lbs
Vegetable stock, about 2 cups
1 tbsp fresh thyme leaves
1 heaping tsp fresh grated ginger
¼ tsp cinnamon
½ tsp curry powder
Sea salt to taste
Ground peppercorn to taste
Raw hazelnuts, chopped, to garnish (optional)
Shredded raw coconut to garnish (optional)

Preheat the oven to 350F. Prepare a baking dish with one centimeter of water in the bottom. Halve the squash lengthwise. Scoop out the seeds and place it skin side up in the baking dish. Uncovered, bake it until soft and tender, for 45 minutes to one hour. The squash should scoop easily away from the peel. Alternatively: peel the squash before baking, cube it and roast it with the other ingredients.

Clean, quarter and core the pears. Chop them roughly and place them in a baking dish with the garlic and onion. Add one half cup of stock, toss to coat, cover and bake for 30 minutes.

Add the roasted squash, pears, onion and garlic cloves to a soup pot. Add the thyme leaves and enough stock to cover everything, then bring to a boil. Reduce heat to low and simmer for 10 minutes. Remove it from the heat to cool slightly, then add the soup to a blender along with the ginger, cinnamon, curry, sea salt and pepper.

Puree the soup until smooth while venting the blender to prevent a heat explosion. Taste and adjust seasoning if necessary.

Serve immediately, return to the stovetop to re-heat, or cool to room temperature and store in the fridge until ready to eat. Garnish with walnuts and/or coconut.

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Green and Black Salad with Mango Vinaigrette

This protein-rich salad makes a healthy and hearty main course.

1 cup peeled, chopped fresh mango pieces
¼ cup extra virgin olive oil
¼ cup champagne vinegar, or other vinegar
Sea salt to taste
Ground peppercorn to taste
6 cups mixed salad greens
2 scallions, thinly sliced
2 cups black beans

To make mango vinaigrette, combine the mango, olive oil and vinegar in a blender and puree until smooth. Season to taste.

In a large bowl, toss together the salad greens and enough mango vinaigrette to coat. Top with black beans and scallions. Serve immediately.
Store unused mango vinaigrette in an airtight container in the fridge for future use.

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Fruit Salad with Raspberry Red Wine Sauce

Wine is usually avoided during detox, but the alcohol will evaporate in this recipe, creating a flavorful sauce full of anti-oxidants. This sauce can be made in advance.

1 cup raspberries, fresh or frozen and thawed, juice reserved
½ cup red wine
1 to 2 tsp honey
Dash cinnamon
Mixed fresh fruit (banana, kiwi, mango, pear)

To make the sauce, combine the wine, honey and cinnamon in a small saucepan. Simmer over lowest heat setting for 15 minutes, until the liquid has reduced and thickened. Add the raspberries and any juices; stir to incorporate. Cook one more minute, then remove from the heat and set aside to cool.

To serve, arrange fresh fruit on a plate and drizzle the sauce over the top or serve it on the side as a dipping sauce for the fruit. Serve sauce at any temperature: chilled, neutral or warm. Store extra sauce inside an airtight container in the fridge.

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