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Content Source: 7 Cooking Mistakes Nutritionists Wish We'd Stop Making


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Kyle Case: Hello and welcome to the Huntsman Senior Active Life. My name is Kyle Case, and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my co-pilot, Jeff Harding.

Kyle Case: Jeff, how are you doing today?

Jeff Harding: I am excited Kyle.

Kyle Case: I'm excited that you're excited.

Jeff Harding: Well, I'm excited because we're doing so well on our registrations.

Kyle Case: Registration is going fantastic. We're definitely gonna break a record as far as the Huntsman World Senior Games numbers are concerned this year. It's looking really good.

Jeff Harding: The only question is how high can we go? That hasn't been determined yet.

Kyle Case: I didn't think we were gonna break a record though. It's gonna be a great year. I'm looking forward to it as well-

Jeff Harding: Should be wonderful.

Kyle Case: -and feel that excitement. We're coming up on a deadline as well, so-

Jeff Harding: Yes we are.

Kyle Case: -I'm gonna talk about that at the end of the show. It's time to get registered for the games.

Jeff Harding: It is.

Kyle Case: Jeff, on this show in particular, we spend time talking sometimes about what to eat.

Jeff Harding: Yes we do.

Kyle Case: Is that fair to say?

Jeff Harding: Or what not eat.

Kyle Case: Oh, I was gonna say, sometimes we talk about what not to eat.

Jeff Harding: Right.

Kyle Case: I think that's fair to say as well. Let's be honest a healthy diet has to be a part of the active life.

Jeff Harding: A balanced healthy diet. Right.

Kyle Case: Yeah. A balanced healthy diet has to be a piece of that puzzle. Today though, I want to take that theme for just a little bit of a twist.

Jeff Harding: Okay.

Kyle Case: I'm not gonna talk about what to eat, but I am gonna talk about how to prepare it.

Jeff Harding: Oh, so you're gonna be culinary expert and a chef.

Kyle Case: Well, I won't be culinary expert though, but-

Jeff Harding: Okay.

Kyle Case: -there are some things that- Let's just say there are- I'm gonna go for five cooking mistakes that nutritionists wish we'd stop making.

Jeff Harding: So deep fried ice cream is probably not a good idea.

Kyle Case: I'm not gonna say it's not a good idea cause everything in moderation. Right?

Jeff Harding: Okay. So just a little here...

Kyle Case: If you have it every single meal, it's probably not a good idea.

Jeff Harding: You're right.

Kyle Case: That's not the kind of thing I'm gonna talk about. I'm gonna talk about food preparation. The way that we do it. This is an article that was written by Krissy Brady, and there's some interesting stuff here. I'm gonna say, I don't know that I loved to hear all these things because I do almost all of them. They're not necessarily things that I love to hear, but there's probably some stuff that is probably worth talking about.

Jeff Harding: Well, pat yourself on the back because at least you're consistent.

Kyle Case: Yes that's true. That's true. So here's number one. Like I said, in full disclosure, this is probably the one that I like the least. The one that I like to hear the least. That is grilling, baking, or broiling meats regularly.

Jeff Harding: But what's left?

Kyle Case: Well, that's what I said too, when I read this headline. I'm like, how else do you eat it? You can't eat it raw, so what's left?

Kyle Case: This is the problem. Meats naturally contain compounds that they call advanced glycation end products or AGE's for short. These compounds are also produced when meats are cooked, especially in dry, high temperatures. You've got these things that are bad for you that's already in meat, and then they're multiplied when you cook those meats in high, dry temperatures.

Kyle Case: Jill Weisenberger, who is a registered dietician, she says that in small amounts, AGEs are not that big of a deal because the body's defense mechanisms- they know how to handle them. Know how to handle em. But in large amounts, they can cause increased inflammation and insulin resistance which can lead to pre-diabetes and type 2 diabetes. Here's the advice, the advice is to reserve grilling, baking, and broiling for special occasions and cooking with moist heat instead, such as stewing, poaching or steaming.

Kyle Case: I cook my meat often times, not every time. Sometimes I do like to grill and bake and broil my meats, but I cook in a crock pot often. There's a moist heat there so. Anyway that can prevent the production of AGEs.

Kyle Case: They also say that marinating your meats in acids, like citrus juice, vinegar, tomato juice, and wine, can also keep those AGEs in check. Something to consider when you're making your meats this weekend.

Jeff Harding: See I didn't even consider those options when you said the three, cause what else is there? There are options.

Kyle Case: Well, I think most of us bake or grill or broil when we consider our meats. The article is not saying that you can't do it, they're just saying do it in moderation, and it's a problem if you do it regularly.

Kyle Case: Number two. If we're talking about meat already, let's continue on with that trend. Leaving meat out to thaw.

Jeff Harding: Should let it thaw in the refrigerator?

Kyle Case: That's what they say, right? I've heard that and I know that and I even believe that it's true, but I leave my meat out to thaw.

Jeff Harding: Well, it does happen a lot faster to do it on the table as opposed to the refrigerator. You have to plan a lot farther ahead to put it in the refrigerator to let it thaw.

Kyle Case: Well, that's my problem. Is the planning ahead. It gets to be about an hour or two before dinner time, and I don't know what I want. And then all of sudden I decide, and then I've just got a bunch of frozen meat so.

Kyle Case: Anyway, here's the thing. “Bacteria can grow on protein when it's left sitting at room temperature for too long and that increases the risk of food-bourne illness,” says registered dietician Mandy Enright. Instead, she says, like what you said Jeff, “Take the items out of the freezer the night before at least and place them on a plate in a fridge to thaw out.” She says, “Never leave frozen proteins thawing where they can leak onto other foods, especially fruits and vegetables that can be consumed raw because that's just gonna spread those bacteria, and it's always a good idea to wash your hands after you handle meats before you grab something else."

Jeff Harding: Now if it's turkey, you're gonna have to do it four or five days before you wanna cook it, just cause it's a big bird.

Kyle Case: It takes a long time to defrost, right? Let's go on.

Kyle Case: Number three. Storing oils next to the stove. Yes it's convenient to have your cooking oils within reach, but the heat from the stove can actually cause harm to the oils and make them go rancid. When there's rancid oil, there's inflammation promoting free radicals, so that's a bad thing. The same goes if they're stored in direct sunlight, so the best thing to do is to keep your oils in a cool, dry cabinet.

Kyle Case: Number four. Peeling fruits and vegetables. Now, I've heard this one before. You've heard this as well.

Jeff Harding: You shouldn't peel fruits and vegetables.

Kyle Case: Yeah, you're not suppose to. That's a mistake that we make that nutritionists-

Jeff Harding: I cannot eat an orange with its peel on it.

Kyle Case: Or a banana.

Jeff Harding: Or a banana.

Kyle Case: Guess what? You can, but you prefer not to.

Jeff Harding: No, I can't. The taste is so bitter I would spit it out when I'd eat it.

Kyle Case: The skins of many fruits and vegetables are typically the most nutrient dense part of the food-

Jeff Harding: Which is very true, yeah.

Kyle Case: -discarding them means missing out on the maximum nutrition that's available by eating the fruits. Again, this is from a registered dietician, her name was Jenny Friedman. She says, "Depending on the food, the skin often contains important nutrients, like calcium, potassium, B vitamins, and is also where most of the plant's fiber is stored, so not only will you save on food prep by hiding the peeler, but your body will enjoy an extra dose of nutrients as well." Things like cucumbers, apples-

Jeff Harding: Potatoes.

Kyle Case: Potatoes. Not necessarily the oranges and the bananas, but-

Jeff Harding: Or pineapple. I mean that'd-

Kyle Case: Yeah, you can't eat that.

Jeff Harding: -be a little rough.

Kyle Case: That's gonna be tough.

Jeff Harding: Too much roughage.

Kyle Case: Here's my last one, and this is an easy one to fix as well, and that is boiling our vegetables. So Emily Burston, another dietician, says that you can lose between 40% to 50% of the nutrients through boiling your vegetables. Depending on the type or a vitamin or mineral, Burston recommends blanching instead. Now, do you know what blanching is?

Jeff Harding: It's just cooking at a high temperature really fast.

Kyle Case: Oh, so you did know. I didn't know. I wasn't aware or familiar.

Jeff Harding: I've been around a little than you Kyle. I picked up a few things.

Kyle Case: Blanching that's boiling briefly for no more than two minutes followed by plunging your vegetables into super cold water or an ice bath, which halts the cooking process. This keeps your vegetables crisp and vibrant, and it also preserves the nutrients. When you're ready, you can toss them into a stir-fry or a pasta dish for a quick reheat, and you get to keep all those nutrients.

Jeff Harding: There is one thing. If you drink the water that you cook vegetables in-

Kyle Case: Yeah, I was gonna mention that, especially for families that have little kids at home, and they do Kool-Aid or Gatorade or whatever. You could save that water and put a little bit of flavoring in it,. The kids will never know. It'll taste just the same or just as good. You get all those nutrients as well.

Kyle Case: It's just some advice to consider as we're preparing our foods as we're trying to eat healthy and live the active life.

Kyle Case: Today's guest Jeff-

Jeff Harding: You know I was just gonna say Kyle, I wish we had a doctor who could validate any of these things that we're talking about.

Kyle Case: Well, we're lucky, because we do. Our guest today is Dr. Kurt Dallow. Dr. Dallow is a family physician and a primary care sports medicine doctor. He organized Northern Colorado's Walk with a Doc program. When he's not practicing medicine, you can find him competing or training for his next triathlon. Dr. Dallow joins us by phone from Colorado, and we're glad to have you on this show. Dr. Dallow, welcome!

Dr. Kurt Dallow: Oh, thank you! It's great to be on phone talking to you all. I learned some tips that you had there, even though I'm married to a dietician as well.

Jeff Harding: Well, we won't tell her that you learned any tips from us.

Kyle Case: Well, what do you think? From a doctor's standpoint, does any of that ring true with you?

Dr. Kurt Dallow: It really does, when you look at going back more to sort of a preventative mode. Things that we can do.

Dr. Kurt Dallow: We've known for a while, the intake of red meats is linked with certain illnesses, colon cancer, things like this. Grilling may exacerbate that.

Dr. Kurt Dallow: I knew about blanching, but I didn't think about taking the water from the blanching and actually drinking. That would be an interesting twist to things.

Dr. Kurt Dallow: Did realize the issue of the skins. We try to not peel as many things at home that way.

Dr. Kurt Dallow: There's always some things to be learned there. I think if you take the knowledge that we have out there and get that knowledge passed out so that people can use it, we may live a little better and a little simpler in that regards too.

Kyle Case: It's better off for all us, right? The more we know, right?

Dr. Kurt Dallow: Right.

Kyle Case: Knowing's half the battle. All those great sayings.

Jeff Harding: Right, right.

Kyle Case: I want to talk a little bit, just to kick us off here, about sports medicine in particular. You practiced sports medicine for a long time now. I'm curious what you see as the biggest injuries or the most occurring injuries that happens among athletes in sports medicine.

Dr. Kurt Dallow: Well, you have to break it down, because you have sort of chronic overuse injuries as a big part of our practice. These are the runners that come in with sore joints, the knees, and things like that. You look at their training plans, and it tells you that they've upped their mileage very quickly or they've been running for a long time and then have changed some things this way.

Dr. Kurt Dallow: Then you have the acute injuries. We have collision contact sports, and these aren't- I don't necessarily look at these as being life sports. You don't see too many 70 year olds playing tackle football.

Kyle Case: That is true.

Jeff Harding: Thank goodness.

Dr. Kurt Dallow: There you get your acute injuries. You get your anterior cruciate ligament tears that require surgery. You get injuries to the joints that can then down the road lead to problems lifelong. A lot of these people that have joint injuries from collision contact sports then are sort of doomed a little bit to have an earlier onset of osteoarthritis and that can give em problems. People that recurrently dislocate their shoulders, like in a collision contact sport, again, rugby, football, things like this, are going to have some problems down the road with that joint.

Dr. Kurt Dallow: Once your original equipment is damaged, it's never quite the same.

Kyle Case: That's true. We're not gonna get into the head injury aspect of things either, but they're finding so much about concussions and the way that has such long-term effects as well.

Kyle Case: Basically you're talking about acute injuries as well as that overuse scenario that many athletes deal with. Let's focus in on the overuse, just because as you said, those tend to be more of our lifetime sports. What do you do? What do you do when you got one of those? My knee is sore, I don't know where it's coming from, it didn't hurt before but now it does. What's the solution for an overuse injury?

Dr. Kurt Dallow: Well, there are a lot of things that you could do on your own to start with. Before, you had to go out and seek medical care.

Dr. Kurt Dallow: Number one. We always try to teach parents, particularly when they have the acute injuries, when they bring their kids in say and they've sprained their ankle for example. We always talk about RICE. Rest, ice, compress, elevate. If you've got a sore joint, it's good to probably back off on your activities. Change activities right now to sort of rest that joint.

Dr. Kurt Dallow: An example would be if I had a runner that comes in with a knee pain or a knee problem or an ankle problem or something that could be related to the amount of stress put on the lower leg bones. As sort of a pre-disposure to a stress fracture, we get a non-weight bearing- we get em on the bike and have em spin. Stationary bike or actually out on the road and doing that. Or we get em in the water and having them swim. Or water walk or things like that. Where they're not putting as much weight on that bone or on that joint.

Dr. Kurt Dallow: They're giving a chance to see how the body's gonna respond to how things are healing, to see how it's feeling. We don't try to impact it a lot. People have to walk to get around, but I tell em not to be running on it right now. You can give it four to six weeks, see how it's doing. If it's settling down and it's not hot when you touch it with your hand and there's less swelling to it, then you're making progress. You can give it a little bit of time. You don't have to run right in with an overuse type injury to get it evaluated. Give it a little bit of time. You need to back off and sort of modify your exercise habits for that.

Dr. Kurt Dallow: Does that make sense?

Kyle Case: Yeah, absolutely.

Jeff Harding: It does make sense. Doesn't it?

Kyle Case: Yeah. I like that advice in that you don't just have to- okay, I'm just gonna have to sit on the couch now until I get better. As you said, mix things up, do things differently, try to take some of that weight off with water or bicycle or something like that.

Kyle Case: Which I guess leads me really to my next question, I wanted to get into this triathlon aspect and the triathlon concept with you. Dr. Dallow, you've obviously participated and competed as a triathlete. Tell me, what are some lessons that people who are non-triathletes- what can they learn from the training techniques of a triathlete?

Dr. Kurt Dallow: That's a good question. The classic example is a runner versus triathlete. Again, running: weight bearing, shock to the lower extremities. Over time, they may- a large percentage of serious runners in a year's time will come up with some type of an injury. Somewhere between 30% to 50% depending on their mileage.

Dr. Kurt Dallow: The beauty about triathlon is that you're doing three disciplines, which I consider sort of lifelong. I think cycling, swimming, and running can be something that people can do for a very long time throughout their lifespans. Because you're doing all three, you're putting different stress loads on different parts of the body in different ways. Swimming: upper body, shoulder, legs, calves, ankles, knees to somewhat. Cycling, usually not too bad. You can get some issues there depending on how your bike is fitted. You're dealing mainly maybe more with knees and some hip issues, and then you have the acute injuries when you end up crashing, but that's a whole different side.

Dr. Kurt Dallow: A single sport person, I think because their risk of overloading if they're really getting serious into their sports. If you get above 20 miles a week, we know that your rate of injury goes up with running. If you go over 40 miles a week, we know it increases more. People that are training for long distance racing, marathons that are over a hundred miles a week, we know that their rate of injury goes up fairly high.

Kyle Case: That idea of cross training really rings true here.

Dr. Kurt Dallow: Exactly, the cross training idea.

Kyle Case: I like that.

Kyle Case: You're listening to the Huntsman World Senior Games Active Life, and we're visiting with sports medicine physician and triathlete, Dr. Kurt Dallow. Now, how long have been doing triathlon? How long have you competed in that sport?

Dr. Kurt Dallow: I think I did my first triathlon in the early '80s here in Colorado. It was a small one around where we live. Didn't know very much. I come from a running background. Did cross country in high school and then ran recreationally as a fairly serious age grouper up to marathon distance. Did a number of marathons in that. Then just wanted to a little bit more.

Dr. Kurt Dallow: Since about the '80s, I've been doing triathlon. Started off with on the road. The last 10 years, I've pretty much done more off-road triathlons, because I enjoy mountain biking and I enjoy trail running. I'm focused more that way.

Kyle Case: Excellent. Now I have to admit, the sport of choice that I've participated in is one of these non-lifetime sports. I've wrestled-

Jeff Harding: For most people.

Kyle Case: Well, for me too. There's gonna be a lifespan, and it's gonna come to an end. I have wrestled. I've wrestled in a few tournaments. I don't do it every weekend or anything like that. Once a year, twice a year, I go to a tournament and then I help coach a local high school team here as well. I know that like you said that's not really for most people. That's not gonna be a lifetime sport.

Kyle Case: So I'm trying to figure out what my next sport is gonna be, and I want it to be a lifetime sport. I've considered triathlon seriously as something that I want to do. I do want to exercise, and I want to stay in shape. I feel like there's great value in competition, and I find a lot of motivation in that. How does someone jump into triathlon as a sport?

Dr. Kurt Dallow: It's funny you bring it up. Only because just recently the national governing body for triathlon United States, USA Triathlon, and IRONMAN- and everybody's sort of heard about IRONMAN, right? And Kona and Hawaii and things like this. They actually are doing a program together to try to increase participation in triathlon. It's called Time to Tri- so it's maybe, time to try your first triathlon.

Kyle Case: I've actually seen that campaign.

Dr. Kurt Dallow: If you google Time to Tri, it'll bring up some information. They talk about it. You can get free coaching online, where they set up you with a training program depending on what you want to do. They're focus is- you don't go out and have the $5000 bike, the aero helmet, and everything that you see the serious triathletes- you maybe do it on a single speed bike or any bike that you have in your garage that has air in its tires. You go out and you run a small distance, and these are what we would call more super sprint type triathlons, fairly short in distance. Maybe a five to ten mile bike ride, maybe a one to two mile run, and maybe even like a 400 yard pull swim.

Dr. Kurt Dallow: It's just as a way to get you introduced, and the idea is not competition but completion. So you feel good about it. Not a lot a- you can set yourself up really easily to do that by yourself. You don't have to have coaching and things like this. You just have to learn a little bit, and you have to train a little bit. Because when you do the three sports together, it's a little different than doing them separately. This Time to Tri is a really neat concept that they put together for this.

Kyle Case: I like that. Like I said, I've seen that campaign. The thing that I like about triathlon, as you said, it does lean towards a lifetime sport. These are all activities that it seems like we can carry on into our later years for sure. I like the cross-training aspect of it as well. I've also really felt that it's accessible.

Kyle Case: Of course, an IRONMAN isn't accessible to everyone, especially as you're starting out. Those are incredible distances. The IRONMAN was set up to be the kind of race that really push the limits of human endurance. As you said, these super sprints or even a sprint itself, those distances are attainable with a little bit of work. Now, you wouldn't be able to go from 20 years of a coach potato to getting a sprint triathlon. But those distances are doable, and I like that cross-training aspect that just gives you a chance to start where you are and then work from there.

Kyle Case: We got a couple of minutes left, Dr. Dallow. Tell me, what has the sport of triathlon taught you? You've competed for a long time. What life lessons have you learned from the sport?

Dr. Kurt Dallow: Well, I've learned some life lessons, some funny life lessons, like number one. Check your seatpost before you race. Cause there's nothing worse than trying to compete on a bicycle, when the seat has fallen off or it's loose.

Kyle Case: I'll check the device.

Jeff Harding: Ouch.

Dr. Kurt Dallow: Ouch, exactly. The other is- and it's a life lesson for me- is pace yourself. You don't want to go out in one discipline and blow up and then still have to get through the other two. It's a matter of pacing. Again, you're really competing against yourself. You want to finish the race, but keep it in perspective. It's not life and death. All of us age groupers that race in any type of discipline are really doing it for the enjoyment of competing. We're not gonna be on the podium, and we're not gonna be making a living all the time off of our achievements. So keep it in perspective.

Jeff Harding: It sounds like to me that what you're saying is the life lessons you learned are: number one, be aware of your surrounds because that's the seat one, and the second one is life is a marathon not a sprint.

Dr. Kurt Dallow: There you go.

Kyle Case: Awesome. Well, Dr. Dallow, thank you so much for joining us today. I appreciate- I think we both appreciate your expertise-

Jeff Harding: Oh, definitely.

Kyle Case: -and what you shared with us today. I've definitely learned some things, and I've got some food for thought that I can take with me into my life.

Jeff Harding: Just don't fry or bake that food.

Kyle Case: That's right. I'm gonna poach it.

Jeff Harding: Just slow cook it, right?

Dr. Kurt Dallow: Hey, it was my pleasure.

Kyle Case: Awesome, awesome. Well, hopefully we can have you on the show again some time, and hopefully we'll see you out here at the Huntsman World Senior Game sometime as well.

Dr. Kurt Dallow: Oh, yeah. My wife and I are looking to get that on the calendar here, so that we can plan for that.

Kyle Case: Awesome.

Dr. Kurt Dallow: It's very good to talk to you both.

Kyle Case: Awesome.

Jeff Harding: Thank you.

Kyle Case: Well Jeff, registration-

Dr. Kurt Dallow: Thank you.

Kyle Case: Oh, sorry. Registration for the Huntsman World Senior Games is definitely winding down.

Jeff Harding: Yes it is.

Kyle Case: The last day to register is September 1st, so don't miss out on what is sure to be a historic event. Because I really think, as I said at the beginning, we're gonna break a record-

Jeff Harding: Yes we are.

Kyle Case: -in our participation this year. All you got to do is visit on the internet and register today for the sport of your choice. We have 30 different sports to choose from and the dates for this year's games are October 8th through the 20th. Speaking of registering Jeff, now is a great time to register as a volunteer for the Huntsman World Senior Games.

Jeff Harding: That is very true.

Kyle Case: We need a ton of help, and if you're not planning to compete this year, volunteering is a great way to get involved.

Jeff Harding: Or even if you are gonna volunteer- Even if you are gonna participate- There's a bunch-

Kyle Case: Still opportunities to volunteer there as well. It's easy to do. Once again, just visit Click on the volunteer tab, and there are many, many ways to offer a helping hand in helping the games be successful. I also want to put a quick plugin for our opening ceremonies. Plan on attending on Tuesday October 9th at 7:00 PM at Dixie State University's Trailblazer Stadium. We're gonna have a fantastic show: singing, dancing, the parade of athletes. And best of all, it is free. So bring your family and don't miss out.

Kyle Case: Remember to tune in live next and every Thursday at 5:30 PM Mountain Time on AM 1450 or FM 93.1 for the Huntsman World Senior Game Active Life. And our inspirational thought for the day Jeff, results happen over time, not over night.

Jeff Harding: Very true.

Kyle Case: Until next Thursday, stay active. Bye everyone.