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Thursday, July 27, 2006

Pound-for-Pound Return of Speakeasies

Prohibition may return, and Chicago may be the first to feel its effects. But this ban is on something even greasier than Al Capone: trans fat.

Chicago City Councilman Edward Burke is turning up the heat to make it illegal for restaurants to use oils that contain trans fats, which have been tied to a string of health problems, the biggest one being coronary heart disease.

Per my recent post about diabetes and minerals, the quality of what you eat affects not only your digestive system, but your entire body system and overall health.

Consuming trans fat is a prime example. Trans fat raises your LDL cholesterol, which increases your risk for coronary heart disease, clogged arteries, and heart attacks. It’s also known to focus weight gain around the waistline.

Trans fat is made by adding hydrogen to vegetable oil in a process called hydrogenation. It’s then used to make vegetable shortenings, some margarines, crackers, cookies, snack foods, fast foods, and other foods made with or fried in partially hydrogenated oils.

But luck is on your side: Beginning this year, the FDA requires that nutrition labels list trans fat content. Compare how your choices in fats stack up, and find out just how much trans fat you are consuming.

Also, start reading nutrition labels, and try to consume as little trans fat as possible. Instead, use vegetable oils that are high in unsaturated fats, such as olive oil, canola oil, soybean oil, corn oil, and sunflower oil.

That way, nothing’s prohibiting you from enjoying good-tasting food that good for you, too.

Tuesday, July 25, 2006

Minerals Make the Insulin Go 'Round

While my blog discusses the good, the bad, and the smelly of digestive issues, I must clarify one thing about the body: Every biological system in the body is somehow linked together. No system in the body will work at its best if the quality of nutrients is poor, and the digestive system isn’t working well.

When it comes to diabetes, it is crucial to pay attention to the quality of the digestive system, because it impacts the entire body, and, of course, your life.

In type 1 diabetes, the insulin comes from an outside source. People with type 1 need to
provide the nutrition that the body requires to properly use the insulin.

In type 2 diabetes, the body can produce the insulin, but can’t use it properly. Again, the body is missing important cofactors, like nutrients.

The nutrients required by type 1 and type 2 diabetics are the same. Nutrients crucial to proper insulin function include fatty acids, amino acids, glyconutrients (nutrients made of sugar), and most importantly, minerals.

The key minerals that diabetics need include chromium, magnesium, zinc, and potassium. All of these minerals can be found in whole grains, meats, fruits, and vegetables. You can also take supplementary minerals.

Here are my mineral recommendations for diabetics:

1. Chromium helps maintain normal glucose levels. There are a number of forms of chromium, all of which differ significantly, even if they have the same-sounding name. I recommend an oxygen-coordinated chromium nicotinate form, commercially available as ChromeMate®.

2. Magnesium promotes healthy cardiovascular and nerve function. Zinc promotes immunity and growth. I like a product called ZMA™, which is a combination of magnesium and zinc.

3. Potassium is crucial for the production of energy, muscle function, and maintaining a healthy pH in your tissues. I recommend potassium citrate. Taking 1000 mg per day with food will be very safe and beneficial. To date, as far as I can find, no toxic levels have been observed for orally ingested potassium.

So to all diabetics (and non-diabetics): Add these products to your regimen, and you will see an improvement in your health. These nutrients also promote healthier and more restful sleep patterns.

I also developed a supplement to help reduce the effects of sugar alcohol induced gastro-intestinal distress (SAIGID). This supplement also helps promote a healthier GI tract environment and function. Go here for more info and a free sample …

Monday, July 24, 2006

Colon Cleanses: The Blow by Blow

Next in our list of gross-out, taboo topics: colon cleanses! I’ve received a few questions about them recently, so it’s time to set the record straight.

First, colon cleanses vary widely in their qualities, aggressiveness, impact, and effect. If the products are well formulated, made with premium quality ingredients, and done correctly, colon cleanses can be very therapeutic.

However, if the colon cleanses are made primarily of herbal laxatives, diuretics, and intestinal stimulants, then they produce only the illusion of a cleansing effect—NOT the actual healing and restorative benefits.

People become strong candidates for colon cleanses when they replace a healthy diet of fiber, nutrients, and plenty of water with foods packaged by man, rather than by nature. In other words, people often end up consuming too many refined and processed foods--and those are frequently eaten too fast, or on the run.

Chronic deficiencies in those nutrients, accompanied by chronic digestive distress, can alter bowel ecology, and lead to some real 'contamination' problems. Also keep in mind that about 80 percent of your immune system tissue is in your GI tract. Since the quality of tissue structure determines the quality of tissue function, you want to make sure your system is in tip-top shape.

That’s why a 'blow out' alone won’t give your GI tract what it needs to function better. Instead, a colon cleanse of any kind should be part of a more complete process for GI tract correction. My advice: eat healthier foods, take quality multivitamins, and add supplements that promote improved digestive health.

Friday, July 21, 2006

'Frankfarters'--I Mean, Organic Hot Dogs

That’s the question on everyone’s lips this summer as they search for a not-so-questionable alternative to the traditional hot dog. Long the staple of baseball games, summer barbecues, and families with finicky children, these tubes of meat scraps (usually eaten with blind faith) are now involved in the organic revolution.

Just what makes these American favorites healthier? For starters, most organic hot dog brands are made of beef from cattle raised entirely on grass (pasture), instead of grain. Not only is the meat leaner, but it also delivers a higher helping of omega-3 fatty acids, famous for their abundance in fish like salmon.

The curing process has also been improved. Instead of relying on sodium nitrates or sodium nitrites, hot dog manufacturers are achieving the same color, texture, and shelf life of standard dogs with a natural mix of celery juice, lactic acid, and sea salt.

The result: a hot dog that’s pretty doggone close to our beloved sticks of mystery meat.

Now, does this mean you can introduce hot dogs into every meal? Not at all. Meat certainly is an important part of a balanced diet, but you want to make sure you’re ingesting lean, high-quality, unprocessed cuts. (Just try finding “hot dog” on a butcher’s chart.)

Still, since I know I can’t erase hot dogs entirely from the Standard American Diet with one post, I’ll just say this: If you have a choice between an over-processed, refined product, and an all-natural, minimally processed one, go for the latter.

The healthier the source of your food, the stronger your GI tract—and your body—will feel. That way, you’ll be in great shape for all summer barbecues yet to come.

Wednesday, July 19, 2006

Why You SHOULD Take Candy From a Baby

It may not be nice, but it is necessary.

About 16 percent of kids and adolescents (age 6 to 19) in the United States are overweight—a number that has been steadily increasing since the 70s.

Today childhood obesity is an epidemic, and its effects are severe. Childhood obesity dramatically increases the likelihood that the child will be overweight or obese as an adult, and reduces the child’s life expectancy by as much as five years.

Obesity also brings with it a slew of other health problems, including type 2 diabetes, cardiovascular disease, asthma, hypertension, osteoporosis, and some cancers,

To combat childhood obesity, some school districts are participating in the National School Lunch Program, which provides healthy, balanced lunches to public and private schools at a reduced cost or for free.

Participating schools must develop a ‘wellness policy’ by the upcoming school year. The San Lorenzo Valley school district in California is already developing its policy, which offers healthy, balanced lunches, more physical activity, and more education on health and wellness.

If your school district is involved in the program, great! If not, get in touch with your child’s principal or the school PTA to encourage similar policy adoption.

And don’t forget about the importance of home education. Teach your children to eat healthy foods in proper proportions. Encourage them to play outside instead of spending hours in front of the TV.

Let’s get with it, and get our kids healthy NOW. Time’s a wastin’!

Monday, July 17, 2006

Do You Want Sugar and Cream With That Gas?

The best part of waking up, is grooooooaaaannn—gas in your intestines? It may be, if you’re a java-loving junkie—and a lot of Americans are. Indeed, coffee is one of America’s favorite drinks.

Still, it’s no secret that coffee has taken the blame for problems ranging from stomach upset, gas, heartburn, and jitters, to cardiovascular disease and pancreatic cancer. But recent press asserts that coffee is good for you. So what’s the rub?

High-quality coffee offers some health benefits. Poor-quality coffee has some significant consequences. First the bad news. The reason that many coffees (those of poor quality) have that bitter, charcoal-like taste is because they’re burned during the mass production process.

When coffee beans are burned, the ‘aromatic oils’ are oxidized, which cancels out the healthful, cancer-fighting antioxidants. The result: polycyclic aromatic hydrocarbons (PAHs). They damage cell membranes, cause cancer, and contribute to digestive upset.

But don’t dump that cup of joe just yet. Good quality coffee is slow-roasted, so the beans don’t burn. This in turn prevents oxidation of the wonderful fatty acids, and preserves the antioxidants.

Other health benefits of coffee that studies have recently found include lowered risk of diabetes, liver cancer, colon cancer, and Parkinson’s disease. But what about caffeine?

Caffeine is really only harmful to people who already are in poor health. It overburdens their systems and causes various health problems, including heart disease, insomnia, chronic muscle tension, and nervousness.

If you’re in good health, and lead an active and healthy lifestyle, the amount of caffeine in a couple of cups of coffee shouldn’t cause your health to crumble anytime soon.

The upshot: If you’re in good health, it’s OK to drink high-quality coffee. If your health is in a funk, refrain from drinking any coffee, good or bad, but more importantly, read some more of my posts about eating healthy, probiotic foods.

Thursday, July 13, 2006

News Flash: Americans Fat AND Stupid

Further evidence that all of America needs to read the Trafon blog: A recent American Cancer Society nationwide survey discovered that only eight percent of the American public understands the proven scientific link between obesity and cancer.

That’s pretty sobering news, especially when you consider the Society’s prediction that one-third of all cancer deaths in the United States in 2006 will be attributable to poor nutrition, physical inactivity, and being overweight or obese.

To counteract this dangerous trend, the Society has launched The Great American Eat Right Challenge to build awareness about the connection, provide practical advice for maintaining a healthy weight, and reduce cancer risk. But I think they can take it further, and make an even bigger improvement in reducing obesity rates.

Before dramatic advances in agricultural science, agribusiness, and the advent of refined processed foods, cancer was an insignificant fraction of what it is today. The nutrient-deficient, calorie-rich foods we now produce and eat play a major role in overburdening, eroding, and contaminating our GI tracts.

They also have fostered a near epidemic increase in all chronic degenerative diseases. That’s why we must ask ourselves, “What does healthy, ‘normal’ GI tract function look like?” I can tell you what it DOESN’T look like. It’s not bloating, heartburn, reflux, or gas after every meal.

It isn’t constant flatulence or painful abdominal cramping. It isn’t moving your bowels once every few days, or multiple loose stools every day. Even worse, when left untreated or unattended, these symptoms precede and contribute to the development of much more serious conditions--such as cancer.

As any adult knows, the search for pleasure at the expense of more responsible behavior usually has consequences. Food indulgence is no different, be it chocolate cake after every meal, or fast food for breakfast.

I believe it is difficult to be truly happy if you are constantly suffering with health-related issues. That’s why I hope people across the country participate in the Great American Eat Right Challenge, officially or not. Doing so will help them take charge of their life, and make healthy choices that keep them happy.

Tuesday, July 11, 2006

Deluded Dieters = Diluted Diets

How many times have you played out a scene like this in a restaurant?

Sure, you’re yukking it up now, but people go to incredible lengths to bend nutritional rules to fit their lifestyles, and convince themselves they follow healthy habits.

The truth is, they’re bludgeoning their GI tracts to death (literally). Besides, if nutritional guidelines don’t “fit” your life, neither will your pants.

Monday, July 10, 2006

Pass On The Salt--And The Soda

The American Medical Association (AMA) recently met in Chicago for the 2006 AMA Annual Meeting, held June 10-14. There they considered a fresh round of health policy proposals. This year’s hot nutritional topic: Americans’ unhealthy eating habits, with a special focus on excessive salt and soda consumption.

AMA highlighted research that shows most Americans consume two to three times the recommended healthy amount of sodium. An estimated 75 to 80 percent of that daily intake comes from processed and restaurant foods.

In response, the AMA recommended policy changes that include urging the Food and Drug Administration to regulate sodium limits in processed and restaurant foods; and reduce the amount of sodium in processed foods, fast food products, and restaurant meals by a minimum of 50 percent over the next decade.

The group also considered a soda tax proposal—a “fat tax”—that would impose a penalty on sugar-sweeted soft drinks, to help curb consumption, and raise revenue for anti-obesity programs. (The proposal didn't pass.)

These changes don’t need to be 'official' for you to make adjustments in your own lifestyle. Limit your intake of processed and restaurant food to reduce sodium levels. Stock your fridge with fresh, raw, unprocessed, and organic food, and cook at home more often.

And for all you pop junkies out there, here’s a refresher course on how to kick the soda habit. Stick to this healthy lifestyle, and you’ll be in better shape before the 2007 AMA Annual Meeting even begins.

Friday, July 07, 2006

GI Health is a Battlefield

Veterans' battles are hardly over once they're out of a war zone. Many continue to struggle on the homefront with obesity, diabetes, drug addiction, alcohol addiction, food addiction, stress, depression, obsessive behavior, and chronic pain.

In fact, the Department of Veterans Affairs reports more than 70 percent of the 7.5 million veterans receiving its health benefits are overweight. Some 20 percent have diabetes, which can lead to blindness, amputations, kidney failure, and cardio-vascular problems.

To combat this trend, the VA enacted MOVE, a national peer-to-peer program that teaches vets how to plan meals and read food labels, and gives them a personalized exercise program designed to work around combat injuries or physical limitations.

Considering the severity of the challenges many vets face, problems like flatulence, heartburn, loose stools, or constipation seem to pale by comparison. Plus, most of the information on these conditions makes them appear unrelated to other physical or mental health issues.

However, there's a strong brain/gut connection that impacts overall quality of life. Sure, many health issues stem from the widely consumed, over-refined, and detrimental standard American diet. And some people are predisposed to particular conditions through certain genetic traits.

But none of this negates the fact that physical health begets mental health, and vice versa. It's almost foolhardy to try and correct severe issues without first promoting bodily health. This requires special attention to the efficiency and effectiveness of how we extract nutrients from foods we eat, and how we dispose of the waste in short, the health of our GI tracts.

That's why the MOVE program is spot-on. It approaches health holistically for suffering veterans. In fixing the body first, they increase their chances of healing the spirit too.

Remember, the quality of your health is a direct result of the quality of the nutritional resources used to support your health. Indeed, optimal health is manufactured; it doesn't, and can't just happen spontaneously.

With that in mind, start implementing small changes in your own lifestyle. Include wholesome, organic, unrefined foods and pure water in your diet. Exercise regularly. Take premium quality dietary supplements, including products that promote digestive health. Make sure to get plenty of fresh air and sunshine.

And most importantly, think happy thoughts. Then victory will be yours.

Monday, July 03, 2006

No. 1 Hamburger Recipe for Avoiding No. 2 Disasters

Here’s another meaty recipe sure to wow your guests at your 4th of July picnic tomorrow -- without overstressing their GI tract. (And if by chance the family is smuggling bits of these healthy burgers to your dog underneath the table, the sneaky snacks won't come back to haunt you later ... )

You’ll see I combined some unconventional ingredients. Many homemade burger recipes use bread crumbs or cracker meal/crumbs to hold moisture and maintain a juicy plumpness to the burgers. I like to use oatmeal instead, which results in a powerhouse, “wowful,” wonderful-goot (as they say in Lancaster, Pa.) burger.

Note: Remember to thoroughly and intensely rub all dried herbs into the palm of your hand (a.k.a. irritate them) before adding to the food. This process releases valuable oils, and makes the flavor explode.

And let me warn you now: Eating these burgers induces a state of blissful euphoria way up high on the yummy scale. Even better, they’re packed with extra fiber-y goodness to keep your GI tract clean and clear.


Phase 1:

* ½ cup McCann’s Steel Cut Irish Oatmeal (in a can). Do NOT use rolled oats or instant oatmeal for this recipe. This should make about 2 to 2½ cups of oatmeal. You’ll use about 1½ cups.

* 2 cups organic beef stock. Make sure to maintain a 1 to 4 ratio of oatmeal to stock.

* ½ large yellow onion, minced

* 3 tablespoons organic butter. Do NOT use margarine.

* 1 level teaspoon granulated (not fine) onion powder

* ½ teaspoon salt. I prefer unrefined rock salt or sea salt

* Generous amount of freshly ground black peppercorns—maybe ½ teaspoon or more

Phase 2:

* 3 eggs. Free-range organic eggs are preferred, but antibiotic-free eggs are OK, too.

* 2 teaspoons Borsari Seasoned Salt (The World’s Best) Black Label.

* 1 teaspoon all-purpose seasoning

* 1 scant level teaspoon whole summer savory leaf

* 1 level teaspoon of onion powder

* 1 tablespoon premium quality organic ketchup. I like Muir Glen Organic Ketchup, which is thick and really yummy, but any good ketchup will do.

* 2 teaspoons liquid smoke

* 2 pounds all-natural, free-range, organic 90% lean ground beef

* About 1 to 2 tablespoons of vegetable oil

The Process

Phase 1:

It is best to prepare this mixture the day or night before, and refrigerate.

Bring the beef stock to a boil. Add the oatmeal, stirring frequently. Boil for about 10 minutes until the oatmeal begins to thicken significantly. Reduce heat to a medium simmer, and cook for another 30 minutes, stirring frequently.

The oatmeal should become very thick, almost like mashed potatoes. (Don’t worry if it sticks to the bottom of the pot. It will easily release after being allowed to set.). If the oatmeal appears soupy, continue to cook and stir until the desired thickness is achieved. Turn off the heat, and let it set for at least 20 minutes.

In the meantime, sauté the onions in bubbling butter over medium/high heat, until they start browning. Add the salt, pepper, and onion powder. To speed up the softening of the onions, you can add about an ounce of water to the skillet, and stir well. When the liquid is evaporated (in about a minute), stir the onions until medium brown. Add onions and all of the butter in the skillet to the oatmeal, and stir very well. Allow the oatmeal mixture to finish cooling and setting.

Note: When made with chicken stock, this oatmeal recipe (double the oatmeal and chicken stock amounts) makes a wonderful thick porridge for breakfast as a bed for a couple of over-medium eggs and some organic bacon. It’s what breakfast should taste like!

Sorry, I digress … back to the recipe …

Phase 2:

In a large mixing bowl, whisk the 3 eggs completely. Add all of the remaining ingredients except the ground beef, and mix completely. (Don’t forget to irritate the herbs). When thoroughly mixed, add the burger meat, and mix thoroughly (by hand is best). Microwave about 1 to 1 ½ cups of the oatmeal for about 30 seconds to warm it for incorporating into the meat mixture. Add it to the ground beef mixture. Blend thoroughly. Form the burger patties by hand. Tip: Wet your fingers with a little bit of oil to prevent them from sticking to your hand.

Grill the burgers over medium heat for about 4 to 5 minutes on each side. Then, turning them about every 2 minutes, grill for another 5 or 6 minutes. You can lower the heat and turn another time or two if you like the burgers well done.

Serve on whole wheat buns with lettuce, tomatoes, onions, and other tasty garden veggies. Extra tip: To skip the bread entirely, put the burger between two leaves of bib lettuce. Use low-fat cheese if you’re in the mood for a cheeseburger.

Then pull up a chair, tuck in your bib, and put a seat belt on … these are re-e-e-a-l good!

One final note: The oatmeal, unlike the bread crumbs or cracker meal, is loaded with fiber, moisture, and great beta-glucans that have been shown to be terrific for your health, and especially for your GI Tract. As always, try not to overeat, but if you do, at least these yummy burgers have more good stuff in them for you than conventional burgers do.

And in case you still eat a bit too much and need some help, get a free sample of my novel digestive technology for FREE (shipping and handling are FREE too). Take two capsules with your meal to promote healthy digestive function, and, in most cases, minimize the digestive burden caused by over-consumption of food.

Ribs That Save Your BBQ from SBDs

Our nation's birthday is coming up tomorrow, and chances are you're prepping a traditional American BBQ with all the fixins -- potato salad, cole slaw, watermelon, ice cream, and of course, meat.

And not just any meat. We're talking the juiciest, tastiest, fattiest meats you can find. With ribs, hot dogs, and hamburgers stacked high on every picnic table, it's highly likely that stomachs are firing up as much as grills.

Here's where you'll argue that meat is an essential part of our diet, and I won't dispute you. After all, protein is a critical building block for our body. In fact, a 3 oz. serving of lean beef gives you 51 percent of your daily recommended protein intake. So why all the tummy trouble then?

The answer's in the molecules. Foods such as meat, eggs, and beans have large protein molecules that require more work from your digestive enzymes to break down and distribute around your body. That's why it takes a while to get protein through your system --- and why it distresses weaker GI tracts in the process.

So this 4th of July, I've decided to share some recipes with you that make sure one Independence Day dinner won't carry over in your tummy until next year's Independence Day.

First, some background: I was raised around good cooking and great food. Way back in the day, my mother—one of the world’s truly great cooks—taught home economics, which at that time primarily consisted of cooking. I was always fascinated with how she made food taste so good.

Then, many years ago, when I was a young whippersnapper, I served a two year chef apprenticeship. Some years later I was the chef in my own restaurant. So I am not a foreigner to eating or cooking all kinds of foods, from haute cuisine to backyard grilling.

That's why when I tell you these are the best ribs I’ve ever eaten, you know I mean it!

And of all the foods I make, my ribs and burgers always get rave reviews, not only for their taste, but for how easily most people can digest them without issuing SBDs (silent-but-deadlys) later in the day. So, I'm posting them here for you to enjoy too.

One secret to success: Get your ingredients from grocery stores such as Whole Foods or Wegman’s that offer a wide selection of all-natural, quality organic food.

This recipe is based on two packs of ribs about 1½ pounds each. Also, I usually “feel” my seasonings, rather than measure them, so adjust the seasonings to your own preferences. Remember, if you make more ribs, also adjust the seasonings a bit, but not in total proportion to the increase in ribs. While I suggest erring on the side of caution, by all means, make them as spicy as you’d like!


* 2 packs all-natural baby back ribs (about 1½ lbs. each)

* 2 teaspoons Borsari’s Seasoned Salt

* 1 teaspoon Whole Foods’ Caribbean Barbecue Seasoning

* 1 teaspoon Whole Foods’ Herbes de Provence (but any similar brand works well too).

* 1 bottle Jack Daniels Original No. 7 Barbeque Sauce.(Lea & Perrins Barbeque Sauce is a good substitute, if you can’t find the Jack D).

* Heavy duty tin foil to wrap each rack separately

Prepare the day before grilling for best results. Lay each rib rack on a sheet of tinfoil large enough to completely & tightly seal the rib when closed. Season each side of the ribs with their portion of the 3 herb seasonings (not the BBQ sauce). Make sure to intensely rub the herbs in your palm (irritate) before sprinkling on the ribs. Then rub all of the seasonings into the rib meat. Wrap the tinfoil like an envelope and tightly roll and seal all edges. Place in the refrigerator overnight until about 3 hours before serving.

3 hours before serving, preheat the oven to 325 degrees. Once it’s preheated, place the sealed foil packs of ribs in a roasting pan on the lowest rack in the oven and roast for 75 minutes. Then turn the heat off, and let the ribs sit in the cooling oven for another 30 minutes. Remove from the oven and let cool for another 10 minutes on the counter or other heat protected surface, until you can easily open the foil without getting burned. Carefully remove the ribs to a plate. Pour the drippings into a bowl, and allow the fat to rise and separate. Skim the fat using a spoon. You can soak a bit more fat by gently laying a paper towel on the surface of the fat.

Pour about one-half to one-third (or desired amount) of barbeque sauce into the remaining drippings, and mix well.

Preheat the grill to about medium heat. Baste a generous amount of the barbeque sauce on one side of the ribs and place basted side down on the grilling rack. Then baste the other side. Close the lid, and allow grilling for about 5 minutes. Then open the grill, turn the ribs over, close the lid, and allow grilling for another 5 minutes. (If you don’t have a lid, extend the grill time about 3 minutes.) Baste with more barbeque sauce and turn over for another 1-2 minutes on each side. For a bit sloppier (but extremely yummy) dining experience, you can brush a bit more of the barbeque sauce on the ribs just prior to serving. The ribs should now be done and totally scrumptious.

One final note: Ribs have a significant amount of fat on them, which is why they taste so good! However, burnt fat is dangerous to your health. Fat is more unstable than protein, and oxidizes much more easily. The grilling process, therefore, really kicks up the cancer-causing molecules, known as polycyclic (or polynuclear) aromatic hydrocarbons (PAHs). These molecules damage cell membranes, and cause all kinds of oxidative damage that can lead to cancer, among other disorders.

So I use the pre-roasting method of preparing grilled ribs to minimize the grill time, and thus reduce the amount of burning/charring that the ribs get on the grill. It’s also a smart way to get the intense, deep, rich flavor of the ribs along with the wonderful grilled barbeque flavor while avoiding the detrimental effects of grilling it raw.

(By the way, later this afternoon I'll be doing an interview on ABC TV in Philadelphia (WPVI channel 6) where I'll be talking about the effects of standard holiday foods on the digestive system, and how to reduce their negative effects. Plus, I'll be sharing these recipes, so tune in for more info!)