«January 2012 The McDougall Newsletter Volume 11 Issue 01 Paula Deen Suffers from Easily Curable Diabetes Popular Food Network host Paula Deen ...»
“Possible net harms of breast cancer screening: updated modeling of Forrest report” by James Raftery, published in the December 2011 issue of the British Medical Journal, concluded that, “This analysis supports the claim that the introduction of breast cancer screening might have caused net harm for up to 10 years after the start of screening.” The Forrest report in 1986, which led to the introduction of mammographic breast screening in the United Kingdom, largely ignored harmful effects of mammographic screening, such as false positives and overdiagnosis. Experts analyzing the overall impact of doing mammograms on a general population have come to the conclusion that, “for every 2,000 women invited for screening throughout 10 years, one will have her life prolonged, and 10 healthy women, who would not have been diagnosed if there had not been screening, will be diagnosed as breast cancer patients and will be treated unnecessarily. Furthermore, more than 200 women will experience important psychological distress for many months because of false positive findings.
I do not recommend routine mammograms for screening for breast cancer in any age group. Furthermore, I do not teach or encourage breast self-examination. Both efforts cause real harms with questionable benefits. How does a woman find out she has cancer? By casual detection, such as when she is washing in the shower and finds a hard lump. That’s the time to get into the medical business, but not before. And my usual recommendation for that hard lump is surgical removal of the lump only (with clear margins): no radical surgery (mastectomy), and no routine radiation or chemotherapy.
Much more can be learned on this subject from H. Gilbert Welch, MD, author of the national best-selling book Overdiagnosed, who will be our keynote speaker for the February 17 to 19, 2012 Advanced Study Weekend in Santa Rosa, CA.
Raftery J, Chorozoglou M. Possible net harms of breast cancer screening: updated modeling of Forrest. BMJ. 2011 Dec 8;343:d7627. doi: 10.1136/bmj.d7627.
January 2012 The McDougall Newsletter Volume 11 Issue 01 Steve Jobs: More on Pancreatic Cancer and Heavy Metals “Pancreatic cancer risk and levels of trace elements” by Andre F S Amara, published in the online version of the December 2011 issue of the journal Gut, found, “Novel associations are reported of lead, nickel and selenium toenail concentrations with pancreas cancer risk.” Toenail clippings from 118 patients with the kind of pancreatic cancer that killed Steve Jobs (exocrine pancreatic cancer) were compared to controls without this cancer, looking for levels of 12 trace elements. Cadmium, lead, and arsenic were higher in those with cancer, whereas nickel and selenium levels were lower.
Comments: After publication of my November 2011 newsletter article “Why Did Steve Jobs Die?” a few experts questioned whether or not heavy metals, such as lead, were the likely cause of his cancer. This research supports this possibility. However, the main point I was trying to make was that inorganic and organic poisons found in the computer and other electronic industries are dangerous and cause cancer. Industry has spent millions of dollars in efforts to proclaim their innocence, telling us that we do not know what causes cancer, so no change is required. This profit-motivated message is scientifically incorrect. Heavy metals, such as lead and cadmium, are known to cause damage to our genes, inhibit DNA repair, and cause instability of our chromosomes, thus initiating and promoting cancer.
Amaral AF, Porta M, Silverman DT, Milne RL, Kogevinas M, Rothman N, Cantor KP, Jackson BP, Pumarega JA, López T, Carrato A, Guarner L, Real FX, Malats N. Pancreatic cancer risk and levels of trace elements. Gut. 2011 Dec 19.
Featured Recipes After vegan chef Lindsay S. Nixon wrapped up her popular cookbook The Happy Herbivore Cookbook last year, she went back to her kitchen in her new home of St. Maarten. Island living encouraged Nixon to come up with simpler fare, which led to a follow-up cookbook focusing on recipes that bring tasty back to quick-and-easy. Now, in Nixon's much-anticipated follow-up cookbook, Everyday Happy Herbivore, readers will see, once again, that just because plant-based eating is optimal for health, it doesn't have to also be expensive or time-consuming. Everyday Happy Herbivore includes more than 175 doable recipes--recipes that are so quick and easy, you could cook three healthy meals from scratch every day like Nixon does. Each of Nixon's recipes are made with wholesome, easy-to-find, fresh ingredients and include no added fats. With additional notes indicating recipes that are ideal for preparing ahead of time and those you can whip up with just a few dollars, Everyday Happy Herbivore will be the must-have cookbook for anyone desiring a healthier, happier menu!
Lindsay Nixon will be sharing a cooking demonstration with our attendees at the February 17-19, 2012 McDougall Advanced Study Weekend. She will have copies of her new book, Everyday Happy Herbivore, for sale at the weekend, but if you can’t wait that long, get your copy of Everyday Happy Herbivore: Over 175 Quick-and-Easy Low Fat and Fat-Free Vegan Recipes at Amazon.com.
Mary’s note: This is one of the few cookbooks that I can recommend wholeheartedly and that I can use without making adjustments to the recipes. If you are looking for a few more, delicious McDougall-style recipes with no added free oils, then give this book a try. She cooks just like I do!!
Recipes Skillet Refried Beans | serves 2 Sure canned refried beans are easy, but you just can’t top the taste of homemade. The little effort required here is so worth it -these beans are fantastic!
1 small onion, finely diced 15-oz can pinto beans (undrained) 1 tsp ground cumin 1/2 tsp chili powder paprika
cumin, chili powder and a few dashes of paprika, stirring to coat the onions. Add beans with their juices and stir to combine. Reduce heat to low and mash beans well using a fork or potato masher. It will look very soupy, don’t be alarmed. Crank the heat up to high and bring to a boil. Once boiling, reduce to medium and simmer 10 minutes. If the beans start popping and splashing, cover for a few minutes, then uncover. Stir every minute or so, scraping along the bottom to lift the beans. After 10 minutes the liquid should have significantly reduced. It may still be a little soupy, that is alright, it will thicken as it cools. However, if its really soupy, cook longer. Add salt and pepper to taste then serve.
Per Serving: 216 Calories, 0.4g Fat, 41.7g Carbohydrates, 15.7g Fiber, 4.8g Sugar, 13.7g Protein Sweet Potato Dal | serves 2 This soup is Dal-icious! It’s so flavorful you’ll want seconds, and thirds!
1 small sweet potato, skinned 1 small onion, finely chopped 3 garlic cloves, minced red pepper flakes 1/4 tsp turmeric 1/4 tsp garam masala, plus extra 1 cup vegetable broth, plus extra 1/2 cup red lentils 4 cups spinach, or more salt Dice sweet potato into small ½-inch cubes, and set aside. Line a medium pot with a thin layer of water and saute onions and garlic for a minute. Add a pinch or two red pepper flakes and continue to cook until all the water has cooked off. Add turmeric, ¼ tsp garam masala and stir to coat. Add 1 cup broth, uncooked lentils, and bring to a boil. Once boiling reduce to low, cover, and simmer for a few minutes, about 5. Add sweet potatoes, bring to a boil again and reduce to low and simmer, until lentils are fully cooked (they expand and the sauce thickens), about 5 minutes more. Check periodically to see if you need additional broth (I tend to add an extra ½ cup but it can vary). Once lentils are cooked and sweet potatoes are fork tender, taste, adding more garam masala as desired (I like to add another ¼ tsp but some blends are stronger than others). Add spinach, continuing to stir until spinach cooks down and softens. Add salt to taste and serve.
Per Serving: 232 Calories, 0.9g Fat, 42.2g Carbohydrates, 17.7g Fiber, 4.7g Sugar, 15.4g Protein Quick Burgers | makes 4 I developed these burgers in a hotel room: they’re quick, easy and require very few ingredients. (In fact, except for the beans and a seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar”). I make these burgers any time I need a super fast meal or I’m really low on ingredients.
15-oz can black beans, drained and rinsed 2 tbsp ketchup 1 tbsp yellow mustard 1 tsp onion powder (granulated) 1 tsp garlic powder (granulated) 1/3 c instant oats Preheat oven to 400F. Grease a cookie sheet or line with parchment paper and set aside. In a mixing bowl, mash black beans with a fork until mostly pureed but still some half beans and bean parts are left. Stir in condiments and spices until well combined. Then mix in oats. Divide into 4 equal portions and shape into thin patties with your hands. Bake for 7 minutes, carefully flip over and bake for another 7 minutes, or until crusty on the outside. Slap into a bun with extra condiments and eat!
Chef's note: If you only have rolled oats, chop them up in a food processor or blender so they are smaller and more like instant oats. Rolled oats left whole tend to make the burgers fall apart.
Spicy Orange Greens | serves 2 The slightly spicy orange sauce in this dish is one of my favorites. You can serve it with any greens you like or have on hand, but collard greens are my favorite to use. For a complete meal, serve over or tossed with noodles.
1/3 cup water 2 tbsp soy sauce 2 tbsp minced fresh ginger 1/4 tsp red pepper flakes 1 tbsp orange marmalade or jam 4 cups greens (any) Pour water, soy sauce, ginger and red pepper flakes into a skillet. Turn heat to high and saute until the ginger is fragrant, about 1 minute. Whisk in marmalade and then add chopped greens. Reduce heat to medium and using tongs, turn greens into the sauce.
This will help cook the greens down; stop when your greens are bright green and have softened. Serve.
Chef's Note: Cooked broccoli florets may be substituted for the greens. Toss cooked broccoli with the sauce once it's been warmed and serve.
Per Serving: 78 Calories, 1g Fat, 16.8g Carbohydrates, 3.9g Fiber, 6.5g Sugars, 3.5g Protein Sage Gravy | makes 1 1/2 cups Good over greens, mashed potatoes, faux chicken---anything really. This is my latest go-to gravy.
1/2 cup vegetable broth 1/2 cup nondairy milk 1 tbsp rubbed sage (not powdered) 2 tbsp nutritional yeast 2 tbsp white whole wheat flour 1/4 tsp garlic powder (granulated) 1/4 tsp onion powder (granulated) 1/4 tsp liquid smoke dash paprika 1 lemon wedge (juice of) pinch salt black or white pepper Whisk all ingredients together in a medium pot, taking care to rub the sage between your fingers to break it down into smaller bits, especially if your brand is a little rustic with bigger leaves and stick pieces (pull out those sticks if you can). Squeeze the juice out of your lemon wedge completely, and discard the rind. Bring gravy to near boil over high heat but just before it boils, immediately turn off the heat and remove the pot to a non-hot burner, stirring it. Taste, adding black or white pepper and salt as desired.
Chef's Note: Brown rice flour may be substituted for a gluten-free option.
Per Serving (1/4 cup): 29 Calories, 0.3g Fat, 4.7g Carbohydrates, 1.2g Fiber, 1.2g Sugar, 2.6g Protein Apple Fritter Cups | 12 muffins “These treats just jump right in to your mouth and make you dance!”
½ tsp baking powder ½ tsp baking soda 1 tsp cinnamon, divided nutmeg or ground ginger Basic Glaze (recipe follows) Preheat oven to 350F. Fill muffin tin with paper liners and set aside. Toss 1 cup apples with a few dashes of cinnamon and a little brown sugar until well coated and set aside for “topping”. In a small bowl, whisk nondairy milk with vinegar and set aside. In a large bowl, whisk flour, salt, baking powder, baking soda, ½ to ¾ tsp cinnamon (your choice) plus a dash of nutmeg or ginger, and stir to combine. Whisk in sugar then pour in milk mixture. Add vanilla and remaining ½ cup apples and stir to combine. Spoon into muffin cups just a tad more than ½-way full. Add “topping” on each. Bake 15-25 minutes, until a toothpick inserted in the center comes out clean. Meanwhile, make glaze, substituting 1 tsp of liquid with 1 tsp pure maple syrup (optional). Drizzle warm fritters with glaze.
Tip: Once the fritters completely cool, the liners will peel off. If you plan to eat them warm, lightly spray the inside of the liner with oil-spray to prevent sticking or forgo the liners and grease your muffin tin or use a nonstick pan.
Per Fritter (without glaze) : 102 Calories, 0.4g Fat, 20.9g Carbohydrates, 2.4g Fiber, 5.5g Sugar, 2.7g Protein Basic Glaze | makes ½ cup 1 cup powdered sugar 5 tsp nondairy milk Combine sugar with nondairy milk and stir until a thick glaze forms. If too thick, add more liquid, if too thin, add more sugar.