A carnivorous diet can help to suppress aging

This study was published in the Annals of the New York Academy of Science 2006 May;1067:369-74

 

Study title and authors:

Would carnosine or a carnivorous diet help suppress aging and associated pathologies?

Hipkiss AR.

Centre for Experimental Therapeutics, William Harvey Research Institute, Barts' and the London School of Medicine and Dentistry, UK. alanandjill@lineone.net

 

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16804013

The scientist Alan Hipkiss, from the William Harvey Research Institute in London, reviewed the scientific evidence regarding the question: "Would carnosine or a carnivorous diet help suppress aging and associated pathologies"?

Hipkiss found:
(a) Carnosine (beta-alanyl-L-histidine) is found exclusively in food of animal origin.
(b) Carnosine has the potential to inhibit glycation, generation of advanced glycosylation end-products (AGEs), and formation of protein carbonyl groups which play important roles in causing aging, diabetes, its secondary complications, and neurodegenerative conditions.
(c) Carnivorous diets could be beneficial because of their carnosine content, as carnosine has been shown to suppress some diabetic complications.
(d) Carnosine may help to prevent neurodegeneration.

This review finds that carnosine or a carnivorous diet can help to suppress aging and associated pathologies.

The best food sources of carnosine include beef, poultry and pork. Carnosine is not in any foods of plant origin.

Low vitamin D levels associated with higher rates of cardiovascular and cancer deaths

This study was published in the American Journal of Clinical Nutrition 2011 Dec;94(6):1471-8

 

Study title and authors:

Prospective association of vitamin D concentrations with mortality in postmenopausal women: results from the Women's Health Initiative (WHI).

Eaton CB, Young A, Allison MA, Robinson J, Martin LW, Kuller LH, Johnson KC, Curb JD, Van Horn L, McTiernan A, Liu S, Manson JE.

Center for Primary Care and Prevention, Alpert Medical School of Brown University, Pawtucket, RI, USA. charles_eaton@mhri.org

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22030222

25-hydroxyvitamin D (25(OH)D) is the major circulating form of vitamin D and is currently considered the best indicator of vitamin D levels in the body.

This study aimed to determine whether 25-hydroxyvitamin D (vitamin D) levels were associated with cardiovascular disease, cancer, and all-cause mortality in 2,429 postmenopausal women.

The study found:
(a) Women with the lowest vitamin D levels had a 25% increased death rate compared to women with the highest vitamin D levels.
(b) Women with the lowest vitamin D levels had a 27% increased risk of cardiovascular disease deaths compared to women with the highest vitamin D levels.
(c) Women with the lowest vitamin D levels had a 39% increased risk of cancer deaths compared to women with the highest vitamin D levels.

The results of this study show that low levels of vitamin D are associated with increased rates of deaths from all-causes, cardiovascular diseases and cancer.

Vitamin D is only found in foods from animal sources (University of Bristol). The richest sources include lard, eggs, liver, fish, marine oils, organ meats and butter.

Links to other studies:
Can lard and other fatty foods offer protection from peripheral arterial disease?
High vitamin D levels associated with a 40% reduction in colon cancer - Best sources of vitamin D = High fat foods & sunshine

Low vitamin B12 levels implicated in the development of diabetes

This study can be accessed in the Public Library of Science 2011;6(11):e26747

Study title and authors:

Status of B-vitamins and homocysteine in diabetic retinopathy: association with vitamin-B12 deficiency and hyperhomocysteinemia.

Satyanarayana A, Balakrishna N, Pitla S, Reddy PY, Mudili S, Lopamudra P, Suryanarayana P, Viswanath K, Ayyagari R, Reddy GB.

Biochemistry, National Institute of Nutrition, Hyderabad, India.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22069468

Diabetic retinopathy is retinopathy (damage to the retina) caused by complications of diabetes, which can eventually lead to blindness. Many studies have indicated an association between high levels of homocysteine (a non-protein amino acid) and diabetic retinopathy.

This study investigated the relationship of B-vitamins and homocysteine in diabetes and diabetic retinopathy. The study measured values of Vitamins B6, B9 and B12 and included 300 people with type two diabetes of which 200 had retinopathy and 100 did not. A further 100 healthy subjects were also included for analysis.

Other clinical measurements were also measured in the study, and it was revealed:
(i) Those with diabetes had 123% higher blood sugar levels than the healthy subjects.
(ii) Those with diabetes had 83% higher HbA1C levels than the healthy subjects.
(iii) Those with diabetes had 19% higher insulin levels than the healthy subjects.
(iv) Those with diabetes had 25% higher triglyceride levels than the healthy subjects.
(v) Those with diabetes had 18% lower (HDL) high density lipoprotein cholesterol levels than the healthy subjects.

Regarding the relationship of B-vitamins and homocysteine in diabetes and diabetic retinopathy the study found:
(a) Homocysteine levels were higher in those with diabetes, (particularly in those with diabetic retinopathy), compared to the healthy subjects.
(b) Vitamin B6, B9 and B12 levels were lower in those with diabetes, (particularly vitamin B12), compared to the healthy subjects. (Vitamin B12 was also significantly lower in those with diabetic retinopathy compared to those with just diabetes).

The results of the study show that deficiencies of vitamins B6, B9 and B12 are associated with high homocysteine levels and the development of diabetes. Low levels of vitamin B12 were significantly associated with the incidence of diabetes and the development of diabetic retinopathy.

The best sources of vitamin B6 are: Tuna, beef liver, chicken liver, pork chops, salmon, halibut, beef and turkey.

Good sources of vitamin B9 include: Calf's liver, beef liver, other organ meats and chicken giblet's.

Vitamin B12 can only be found in foods of animal origin, the richest sources are: Oyster's, mussel's, clam's, beef liver, trout, salmon, beef, pork, egg and chicken.

Meat and eggs give protection from breast cancer

This study was published in the Journal of the National Cancer Institute 2003 Mar 5;95(5):373-80

Study title and authors:

Plasma folate, vitamin B6, vitamin B12, homocysteine, and risk of breast cancer.

Zhang SM, Willett WC, Selhub J, Hunter DJ, Giovannucci EL, Holmes MD, Colditz GA, Hankinson SE.

Department of Epidemiology, Harvard School of Public Health, Division of Preventive Medicine, Boston, MA 02115, USA. Shumin.Zhang@channing.harvard.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed?term=12618502

The study investigated the association between vitamins B12 and B6 with breast cancer. The dietary habits of 712 women with breast cancer were compared with 712 women without breast cancer.

The study found:

• Women with the highest vitamin B12 had 64% less breast cancer than women with the lowest vitamin B12.
• Women with the highest vitamin B6 had 30% less breast cancer than women with the lowest vitamin B6.

The best dietary sources of vitamin B12 are liver, turkey, fish, beef, lamb and eggs.

Excellent dietary sources of vitamin B6 are liver, eggs, turkey, pork and fish.

Meat and seafood may enhance the quality of life for people with intermittent claudication

This study was published in Vascular Medicine February 2000 vol. 5 no. 1 11-19

Study title and authors:
Nutritional therapy for peripheral arterial disease: a double-blind, placebo-controlled, randomized trial of Heart Bar
Andrew J Maxwell, Barbara E Anderson, John P Cooke
Division of Research and Development, Cooke Pharma, Inc., Belmont, CA, USA

This study can be accessed at: http://vmj.sagepub.com/content/5/1/11.short

The study investigated the clinical effects of bars of food enriched in l-arginine in individuals with claudication from atherosclerotic peripheral arterial disease.

41 subjects with intermittent claudication were randomized to three groups: 

(i) two active bars

(ii) one active and one placebo bar

(iii) two placebo bars per day

The study found:

(a) After 2 weeks of treatment, the pain-free walking distance increased 66% while the total walking distance increased 23% in the group taking two active bars/day. The general and emotional/social functioning of the two active bar group also improved. 

(b) After 2 weeks of treatment, beneficial effects were not observed in the one active bar/day and placebo groups.

(c) The beneficial effects of the two active bars/day group were maintained after 10 weeks and, in addition, an improvement in walking distance was observed in the group taking one active bar.

This study shows that l-arginine improves pain-free and total walking distance as well as quality of life in individuals with intermittent claudication.

Rich dietary sources of L-Arginine are turkey, beef, pork, gelatin, wild game, seafood and dairy products.

Insufficient dietary choline may affect muscle function

This post includes a summary of a paper published in Food and Function 2011 Jan 11;2(1):53-62 and a recipe for liver bordelaise.

Study title and authors:
The impact of choline availability on muscle lipid metabolism.
Michel V, Singh RK, Bakovic M.

Books:

Department of Human Health and Nutritional Sciences, Animal Science and Nutrition Building, Room 346 University of Guelph, Guelph, Ontario N1G 2W1, Canada. mbakovic@uoguelph.ca.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21773586

Michel notes how choline is essential for cell membranes and brain functioning. Insufficient dietary choline supply can cause choline deficiency which manifests in the development of non-alcoholic fatty liver disease.

The study investigated the effects of choline deficiency on muscle fuction.

Michel found that choline deficiency altered the composition of muscle membrane cells and advesely affected muscle function.

The richest dietary food sources of choline are (concentration mg/100 g): beef liver (418), chicken liver (290), eggs (251).

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall 

Recipe of the day

Liver Bordelaise

Ingredients:

Food Mall: Beef Liver

4 slices bacon, chopped

2 1/2 pounds beef liver

small white onions
water
1 carrot, grated
1 teaspoon salt
1/4 teaspoon pepper
Dash ground allspice
2 cups red wine
2 tablespoons chopped parsley

Directions:
Heat oven to 325° F. (slow).

Fry bacon bits until crisp; set aside.

Cut liver in 2-inch strips and brown in bacon fat, adding onions when partially browned.

Transfer to a 3-quart casserole; sprinkle with carrot and seasonings and pour in wine and water.

Cover and cook in 325° F. oven for 1 1/4 hours or until tender.

Sprinkle with bacon bits and parsley.

Liver Bordelaise



Dietary bioavailability of zinc is higher from animal food sources compared to plant food sources

This post includes a synopsis of a study published in the British Journal of Nutrition (2011), 106: 237-242 and a recipe for portobello burger.

Study title and authors:
Relationships of maternal zinc intake from animal foods with fetal growth
Yo A. Lee, Ji-Yun Hwang, Hyesook Kim, Eun-Hee Ha, Hyesook Park, Mina Ha, Yangho Kim, Yun-Chul Hong and Namsoo Chang
Department of Nutritional Science and Food Management, Ewha Womans University, 11-1 Daehyun-dong, Seodaemun-gu, Seoul 120-750, Republic of Korea

This study can be accessed at: http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8307850

Books:

Lee notes that zinc is an essential element for human growth and the nutritional adequacy of dietary zinc depends not only on the total zinc intake, but also on the type of food source (i.e. of plant or animal origin).

The study investigated the association between maternal dietary zinc intake from animal and plant food sources and fetal growth in 918 pregnant women at 12–28 weeks of gestation.

The study found:
(a) High maternal zinc intake from animal food sources relative to total zinc intake was associated with higher birth weight.
(b) High maternal zinc intake from plant food sources relative to total zinc intake was associated with lower birth height.
(c) A high maternal phytate/zinc diet ratio was associated with lower birth weight.

To conclude: Dietary bioavailability of zinc is higher from animal food sources compared to plant food sources.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall

Recipe of the day

Portobello Burger

Serves 4 to 6

Ingredients for the hamburgers:

Food Mall: Ground Beef

Makes 6 to 8 patties

•3lbs of ground beef (not too lean if you want a very flavorful patty);
•3 eggs;
•2 cloves garlic, minced;
•Sea salt and freshly ground black pepper to taste;

Ingredients for the portobello mushrooms:
•6-8 large Portabello mushroons;
•A few tablespoons of olive oil (the amount will depend on how large your mushrooms are, so start with a little and add more as needed);
•2 cloves garlic, minced;
•Sea salt and freshly ground black pepper to taste;

Preparation for the hamburgers:
1.Place the ground beef in a large bowl and add the eggs. Combine until the eggs are evenly mixed through.

2.Mix in the garlic and season with salt and pepper.

3.Form 6 to 8 patties that are slightly smaller than the mushroom caps so they can fit on top once cooked.

4.Place on a preheated grill and cook each side for about 5-7 minutes (the time it takes will depend on the temperature of your grill. I cooked them at medium-low for approximately this time).

Preparation for the portobello mushrooms:
1.Rinse the mushrooms and pat them dry.

2.Remove the mushroom stems. The reason for this is because you want your mushroom cap to take the form of the hamburger bun. Do not discard, they can be great for many other recipes, or you can grill them along with the caps.

3.Coat the caps in olive oil and then season with salt and pepper. Do not let the oil penetrate for long, as you will notice the mushrooms will start to get soggy.

4.Place on the preheated grill and cook on each side for about 5-7 minutes.

Now all there is left to do is stack your patty on top of your mushroom and add any toppings you want.

Portobello Burger

Dietary choline is vital for proper fetal development: Best dietary sources are liver and eggs

This post includes a summary of a paper published in the Annual Review of Nutrition 2006; 26: 229–250 and a recipe for liver and onions.

Study title and author:
Choline: Critical Role During Fetal Development and Dietary Requirements in Adults
Steven H. Zeisel
Department of Nutrition, School of Public Health and School of Medicine, University of North Carolina at Chapel Hill, North Carolina 27599; email: steven_zeisel@unc.edu

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2441939/?tool=pubmed
 

Books:

Zeisel notes that choline is an essential nutrient needed for cell membranes, brain and muscle function.

Choline is critical during fetal development and helps lifelong memory function. It also gives protection from neural tube defects and protects the brain and spinal cord structure and function.

 
When deprived of dietary choline, most men and postmenopausal women developed signs of organ damage such as fatty liver or muscle damage, and 44% of premenopausal women developed such signs.
 
The richest dietary food sources of choline are (concentration mg/100 g): beef liver (418), chicken liver (290), eggs (251).

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall

Recipe of the day

Liver and Onions

serves 2

Ingredients:

Food Mall: Liver

1 lb (450g) liver

2 onions, sliced
¾ – 1 pt beef stock

Directions:
1.Prepare the liver. To do this you need to rinse the liver in cold water, pat it dry and then cut out any of the large or stringy tubes before cutting it into pieces. I prefer to cut it into inch-wide strips or inch square pieces, depending on the size and form of the pieces that I started with.

2.Heat some oil in frying pan until it is smoking.

3.Put the liver in the pan for about 2 minutes until it has mostly stopped bleeding. Keep it moving while it cooks to stop it from sticking.

4.Add the onions to the pan and continue to keep this moving in the pan with the liver for 1-2 minutes until the onions are starting to soften. If you don’t keep it moving about then the onions are at risk of burning or cooking unevenly.

5.Finally add the stock to the pan, mix in thoroughly with the liver and onions, and then leave simmering over a high heat until the stock reduces to a thick gravy, which should take about 3-5 minutes.

Liver and Onions



Carnitine helps to improve heart function

This post contains a synopsis of a paper published in Giornale Italiano di Cardiologia (Roma) 2010 Sep;11(9):703-5 and a recipe for chicken lettuce wraps.

Study title and authors:
The "big heart" of carnitine
Gesuete V, Ragni L, Picchio FM.
U.O. di Cardiologia Pediatrica e dell'Età Evolutiva, Università degli Studi, Bologna. valegesuete@hotmail.it

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21348188

Gesuete notes that:
(i) fat is the primary energy source for heart muscle.
(ii) carnitine is essential for the heart and even partial deficiency could lead to organ dysfunction.
(iii) carnitine deficiency in children may lead to heart muscle disease.

Books:

Gesuete reports the case of a female infant referred to hospital at the age of 15 months with a 2-week history of dyspnea (shortness of breath & difficulty in breathing). The infant showed signs and symptoms of congestive heart failure.

Investigations showed the child had an enlarged heart and decreased heart function. Tests revealed a deficiency in carnitine.

She was treated with L-carnitine and her heart function clearly and rapidly improved while on treatment.

Meat, poultry, fish, and dairy products are the richest sources of L-carnitine, while fruits, vegetables, and grains contain relatively little L-carnitine.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall

Recipe of the day

Chicken Lettuce Wraps

Ingredients:
◦3 T oil of your choice

◦1 lb. chicken breasts or ground chicken

Food Mall: Ground Chicken

◦4 oz. shiitake mushrooms, chopped

◦1/2 onion diced

◦3 cloves garlic, minced
◦2 green onions, finely chopped
◦handful of cilantro, chopped
◦1 lemon, juiced
◦1/4 c fermented soy sauce
◦1 t chili garlic sauce
◦iceberg or bibb lettuce
◦1 avocado, sliced

Method:
Heat a saute pan with 2 T oil. Cut the chicken into the smallest pieces possible and add the pan. Don’t worry about overcrowding the pan, the chicken doesn’t need to brown, just cook it until it’s done all the way through.

While the chicken is cooking, add the lemon juice, chili sauce, fermented soy sauce, green onions and cilantro into a serving bowl.

Once the chicken is done, add it the bowl.

Add a few more glugs of oil to the saute pan and toss in the mushrooms, onion and garlic. Saute until golden, about 10 minutes. Add to the bowl. Toss everything around to coat.

Remove the stem of your lettuce head with a knife (if you’re using iceberg, slice the head in 1/2, lengthwise). Peel the lettuce into individual “cups” and wash.

Pile the chicken into your lettuce cups and top with avocado.



Can meat help to treat heart disease?

This post features a synopsis of a study published in Expert Opinion on Investigational Drugs 1999 Nov;8(11):1785-1793 and a recipe for sausage and vegetable stuffed delicata squash

Study title and authors:
L-Arginine: a novel therapy for coronary artery disease?
Lerman A, Suwaidi JA, Velianou JL.
Division of Cardiovascular Diseases, Mayo Clinic and Foundation200 First St. SW, Rochester, MN 55905, USA. lerman.amir@mayo.edu

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11139824                Books:

Lerman states that the endothelium (the thin layer of cells that lines the interior surface of blood vessels) needs to stay intact to function correctly. When the endothelium is compromised, endothelial dysfunction may occur which may be a precursor to heart disease. L-Arginine is a semi-essential amino acid that improves endothelial function which can give protection from heart disease.

The best dietary sources of L-Arginine are beef, pork, gelatin , poultry, wild game, seafood and dairy products.

More information on this subject: Books : Scientific Studies : Websites : Videos : Food Mall

Recipe of the day

Sausage and Vegetable Stuffed Delicata Squash

Ingredients:

Squash:

1 Delicata Squash (you can use acorn, or another small winter squash), halved and seeded

1T. Coconut Oil

1/2tsp. Sea Salt                                                                                                   Food Mall: Bacon

1tsp. Ground Cinnamon (optional)

Stuffing:
1T. Coconut Oil
10-12oz of Ground Meat (I used a combination of pork sausage and buffalo)
1/2 Small Onion, chopped finely
1 Garlic Clove, minced
1 cup Finely Chopped Vegetables (I used a combination of zucchini and cauliflower, pulsed in my mini chopper)
1/4 cup Fresh Herbs (I used parsley and thyme), finely chopped, plus more for garnish
Sea Salt and Black Pepper, to taste
1 Egg, lightly beaten
4 Bacon Slices, sliced into 1/2" pieces

Roasting the squash:
Preheat oven to 400F.

Transfer squash to a baking sheet, coat with 1T. coconut oil, and season with cinnamon and salt.

Bake for 30-45 minutes, until soft.

While squash is roasting, make stuffing:
Heat a saute pan, over medium-high heat. Add coconut oil and meat. Cook meat until browned.

Add onion, garlic, and vegetables and toss to coat. Cook until all vegetables are softened, about 5-7 minutes. Season with salt and pepper, to taste.

Add fresh herbs and stir to combine. Remove from heat and set mixture aside to cool slightly.

Add egg and stir to combine.

Fill squash halves with mixture, top with bacon slices, and return to 400F oven (I cooked the squash on a cake/cookie-drying rack, but this is not necessary). Bake for 40-45 minutes, until bacon is browned and mixture is cooked through.

Garnish with fresh herbs and serve.

Are polyunsaturated fats healthy?

This post includes a synopsis of a study published in Cholesterol-And-Health.Com Special Reports Volume 1 Issue 2 and a recipe for simple beef brisket.

Study title and author:
How Essential Are the Essential Fatty Acids? The PUFA Report Part 1: A Critical Review of the Requirement for Polyunsaturated Fatty Acids
By Chris Masterjohn.

This paper can be accessed at: http://www.cholesterol-and-health.com/PUFA-Special-Report.html

In this review Masterjohn notes that current reviews and textbooks call the omega-6 linoleic acid and the omega-3 alpha-linolenic acid "essential fatty acids" (EFA) and cite the EFA requirement as one to four percent of calories.
                                                                                                                                            Books:

Research suggests, however, that:

(a) The omega-6 arachidonic acid (AA) and the omega-3 docosahexaenoic acid (DHA) are the only fatty acids that are truly essential. Eicosapentaenoic acid (EPA) occurs in fish products but is probably not a normal constituent of the mammalian body and in excess it interferes with essential AA metabolism.
(b) The EFA requirement cited in the scientific literature is inflated by several factors: the use of diets composed mostly of sucrose, glucose, or corn syrup; the use of diets deficient in vitamin B6; the use of purified fatty acids instead of whole foods; the use of questionable biochemical markers rather than verifiable symptoms as an index for EFA deficiency; and the generalization from studies using young, growing animals to adults.
(c) The true requirement for EFA during growth and development is less than 0.5 percent of calories when supplied by most animal fats and less than 0.12 percent of calories when supplied by liver. On diets low in heated vegetable oils and sugar and rich in essential minerals, biotin, and vitamin B6, the requirement is likely to be much lower than this. Adults recovering from injury, suffering from degenerative diseases involving oxidative stress, or seeking to build muscle mass mass may have a similar requirement.
(d) For women who are seeking to conceive, pregnant, or lactating, the EFA requirement may be as high as one percent of calories. In other healthy adults, however, the requirement is infinitesimal if it exists at all.
(e) The best sources of EFAs are liver, butter, and egg yolks, especially from animals raised on pasture.
(f)  During pregnancy, lactation, and childhood, small amounts of cod liver oil may be useful to provide extra DHA, but otherwise this supplement should be used only when needed to obtain fat-soluble vitamins.
(g) Vegetarians or others who eat a diet low in animal fat should consider symptoms such as scaly skin, hair loss or infertility to be signs of EFA deficiency and add B6 or animal fats to their diets.
(h) An excess of linoleate from vegetable oil will interfere with the production of DHA while an excess of EPA from fish oil will interfere with the production and utilization of AA.
(i) EFA are polyunsaturated fatty acids (PUFA) that contribute to oxidative stress (cell, tissue, or organ damage). Vitamin E and other antioxidant nutrients cannot fully protect against oxidative stress induced by dietary PUFA. Therefore, the consumption of EFA should be kept as close to the minimum requirement as is practical while still maintaining an appetizing and nutritious diet.

More information on this subject: Books : Scientific Studies : Websites : Videos : Food Mall

Recipe of the day

Simple Beef Brisket

Ingredients                                                                                                          Food Mall: Beef Brisket

1 4-5 lb brisket

2T olive oil
4 leeks, white, light green parts sliced thinly
4 carrots, sliced
18 cloves garlic
1 C dry red wine
1 T tomato puree
2 bay leaves, crumbled
1 1/2 T dry thyme
fresh chopped cilantro for garnish

Directions:
Preheat oven to 325.

Dry brisket. Season with salt, pepper. Heat oil in heavy roasting pan. Brown brisket.

Sprinkle leeks, bay leaves, garlic, carrots on bottom of pan and on top of brisket. Add wine, tomato paste, thyme. Bring to boil with meat. Season with sea salt, freshly ground pepper.

Cover, bake 2 1/2-3/12 hrs or till fork tender. Chill, slice.

May be made 3 days ahead. When ready to serve, reduce sauce, taste, adjust seasoning. Reheat at 350 30 min before serving.