Carne Asada, Colombian Style

Page 10 toxins in the body; they did find some evidence that specific nutrients were able to eliminate toxins. For example, one study found that consuming citric acid reduced aluminum levels in mice. Another found that selenium reduced mercury levels in birds, fish, and mammals, including humans.

The reviewers found no evidence that detox diets lead to weight loss. (More on that in a minute.)

But they did find that detox diets can be harmful. First, many detox diets don’t provide enough nutrients or calories, so they can lead to deficiencies and, in extreme cases, death. There is also the danger that people on detox diets can overdose on a specific nutrient.

A second review published in 2017 looked at the evidence on detox diets for weight loss. Again, the authors found limited evidence available, especially over the long term. There is evidence that many people lose weight during and shortly after a detox diet, most likely due to a drastic reduction in calorie intake and sometimes a loss of water and fecal weight. But there was no evidence that detox diets lead to weight loss over the long term. The authors did find a study demonstrating that strict calorie limitations led to a rise in stress hormones, including cortisol, which may stimulate a larger appetite and ultimately lead to weight gain in the long term.

The take-home message: There is a lack of scientific evidence showing that detox diets reduce toxins from the body or lead to weight loss. According to the best data available today, a healthy diet that includes restricted calories and regular physical activity is the best way to lose weight over the long term.

Visit Cornell University’s Bronfenbrenner Center for Translational Research’s website for more information on our work solving human problems.

During my second year of nursing school our professor gave us a quiz. I breezed through the questions until I read the last one: "What is the first name of the woman who cleans the school?" Surely this was a joke. I had seen the cleaning woman several times, but how would I know her name? I handed in my paper, leaving the last question blank. Before the class ended, one student asked if the last question would count toward our grade. "Absolutely," the professor said. "In your careers, you will meet many people. All are significant. They deserve your attention and care, even if all you do is smile and say hello." I've never forgotten that lesson. I also learned her name was Dorothy. ~JoAnn C. Jones, in

By Marybeth Mitcham, Nutrition, Food Safety, and Healthy Living Educator, Cornell Cooperative Extension of Warren County

Carne asada, or grilled meat, is a popular staple in Latin American cuisine. Although the exact recipe for carne asada will vary from region to region, and from person to person, most carne asada recipes contain a 1” thick, tough cut of beef steak, lime juice, garlic, onion, and black pepper. The final product, grilled to perfection, is cut against the grain into thin strips that are often used in tacos, and/ or served along beans and rice. This recipe for marinated flank steak is based on a Colombian version of the traditional recipe. If you do not prefer to use beer in your cooking, free to substitute non-alcoholic beer or even a dark soda (such as cola).

Ingredients:

• 1 flank steak (~2 lbs.) • 1 Tablespoon vegetable oil • 1 bottle of beer (OR beer substitute) • 1/2 cup orange juice • 2 Tablespoons lime juice (OR juice from 1 lime) • 4 - 6 whole cloves of garlic • 2 Tablespoons red wine vinegar • 1 Tablespoon Worcestershire sauce • 1 teaspoon cumin • 1 packet Sazon Goya con achiote • Salt and pepper to taste

Directions:

1. Combine the wet ingredients, and then add dry ingredients. Stir thoroughly. 2. Place the steak inside of a gallon-sized zip-top bag, and pour marinade in the bag with the steak. Seal the bag tightly and place in refrigerator for at least 2 hours before cooking (12+ hours is better). 3. Remove the steak from the marinade and discard marinade. 4. Heat the grill to medium-high, and grill steak for 5 to 8 minutes on each side, or until it reaches desired doneness. 5. Let the steak rest for 5 minutes, then slice very thinly against the grain and serve.