Diets rich in lean beef are acceptable according to research at the University of Iowa, College of Public Health. As Americans are often working to decrease their fat intake, lowering cholesterol, they frequently decrease red meat consumption as part of the strategy. Dr. Linda Snetselaar, at the U of Iowa professor demonstrated that with lean beef you can create a low fat, healthy diet.

Their study looked at iron and cholesterol levels in 86 Iowa teens throughout a three-month period. All participants had specific meal plans. Additionally, all participants ate a diet low in saturated fat while specifically incorporating increased amounts of either lean beef, or poultry and fish. Snetselaar’s team chose to focus on teenagers, she said, because many teens have low levels of iron in their diets without multivitamin supplementation.

Meats and plant products both contribute iron to the diet. However, heme iron found in meat is more readily absorbed by the body when compared to iron from plant sources.

Results demonstrated that teens eating increased amounts of lean beef were able to maintain higher levels of iron (heme iron), while also lowering low-density lipoprotein (LDL) cholesterol levels. The teens eating increased amounts of poultry and fish lowered LDL levels. but did not see the same results with iron.

The misconception addressed by this study was that the alternative (white) meats were healthier relative to effects on measurable cholesterol. So, follow this link to find healthful, premier cut and grass fed beef.

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If accepted, newer health studies suggest that you should limit the amount of red meat that you consume. So, if you are going to eat beef only occasionally, select it well. The following are considerations for your selection of beef.

1) Introduce yourself to your local butcher and become friends.

2) When possible, buy a fresh butcher cut, not pre-packaged.

3) The color of the meat should be a light cherry red color, not deep red. Definitely stay away from gray meat.

4) Roasts and steaks should have the appearance of fine texture and firm to the touch.

5) Label – Prime grade; base leanness for the cut.

6) Label – Choice grade: leaner than prime.

7) Label - Select grade: leaner than choice.

8)  Marbling: prime > choice > select.

9) Juiciness parallels marbling: prime > choice > select.

10) Tenderness parallels marbling: prime > choice > select.

11) Flavor comes from the fat: prime > choice > select.

12) Moist aging - Most consumers purchase beef that was slaughtered, processed and immediately vacuum seal packed for subsequent consumer cutting in seven to ten days.

13) Dry aging - Hung in cold freezer after processing rather than immediately vacuumed seal packed. This type of aging will increase its tenderness at the risk of some off-flavors from more bacterial decomposition.

14) As of 3/16/09, USDA Country of Origin Labeling should be visible on all products to assure that you are purchasing U.S. raised beef.

Aging generally increases the robustness of the flavor and tenderness. However, increased duration of aging increases the risk of off-flavors not appreciated by all consumers. Prime grades are aged longer and generally sold in fine restaurants. Choice and Select grades can be found in the grocery store and other restaurants. Dry-aged beef is more expensive than moist-aged meats because the beef is held in clean, cold storage during the aging period versus being immediately processed, shipped, and aged in its package.

“Official” dietary recommendations will probably change again next year. However, in the interim, if you are going to eat the finest beef, follow this link and select it well.

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Today the Health and Science Editor at ABC news released the following story: WASHINGTON (Reuters) - People who eat the most red meat and the most processed meat have the highest overall risk of death from all causes, including heart disease and cancer, U.S. researchers reported on Monday.

The National Cancer Institute study is one of the largest to look at the highly controversial and emotive issue of whether eating meat is indeed bad for health.

Rashmi Sinha and colleagues looked at the records of more than 500,000 people aged 50 to 71 who filled out questionnaires on their diet and other health habits.

Even when other factors were accounted for — eating fresh fruits and vegetables, smoking, exercise, obesity — the heaviest meat-eaters were more likely to die over the next 10 years than the people who ate the least amount of meat. . . . ”

However, there is nothing new in this story. Natural protein is an important element in the human diet. Protein sources are red meats, poultry, fish, dairy and some vegetables. However, all differ somewhat and consumption of the various types should be done so with moderation.

In particular, consume primarily very lean cuts of meat and avoid chemically processed/smoked products as much as is possible. Fruits and vegetable are not without their own risk factors as major producers frequently treat crops with herbicides and pesticides to maximize crop yields.

Dietary consumption should be balanced and done with as much consideration to health as possible, within the reach of your budget.

As you contemplate healthy diets, many people frequently consider reduction in meat consumption. Eating practices that are high in saturated fat are associated with higher risk of cardiovascular disease due to saturated fat related cholesterol. Given heart disease as the primary cause of mortality in the U.S., many dietary habits need reconsideration for the benefit of our longevity. However, beef consumption does not have to infer high fat and highly marbled meats. Nor does beef consumption imply an accompaniment of sour cream and butter laden potato. Beef is actually a great source of protein, zinc, selenium, iron, and B vitamins.

The key to enjoying beef while minimizing your risk for cardiovascular disease is preparation or choosing leaner beef (e.g., grass fed beef) or leaner cuts of beef, such as round steaks, chuck and others not generally considered prime selections. Serving size is important as with any one food. One serving size of beef is only three to four ounces, or about the size of a typical deck of playing cards. The big T-bone steak frequently advertised is displayed for advertisement. It is served at a restaurant to allow you to feel as though you got “your money’s worth.” If you eat at a restaurant, order smaller portions or take some of the meat home.

I know that you may also be mentally comparing that juicy T-bone steak to a firm chuck steak and asking, “How can I learn to prefer the latter cut of meat?” The answer lies in preparation. Many cuts can be equally tender if appropriate marinades, rubs, tenderizers and other meat preparation options are applied. Moreover, while your ability to spontaneously select a juicy, marbled, tender cut will be fettered by this approach, your heart, your budget, and your palette will not be disappointed.

Alternative recipes for beef use will also allow for enjoyment of leaner cuts. These recipes might include: beef stir-fry (thin slices mixed with vegetables), salads with thin slices of beef, beef fajitas for spicy Mexican meals, razor-thin slices of a roast for an alternative to hamburgers, chuck soups and stews, or grind your own so you know exactly how much fat you are getting in your meat and spices blend. Lastly, but not least, consider the healthiest choices of beef available if it fits your budget. Additionally, to assist with cost, buy in bulk if you have the storage capacity.

You may also choose grass fed beef as it offers a much leaner meat with a healthier fat profile, and the cattle are generally not enhanced via antibiotic and hormone treatments.

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The heavy scents of spices waft from ethnic cuisine towards the waterline. Gazing down the paths at the edge of the marina, antique lamps glowing along the tree-lined route, the enticing laughter and soft music reach out to me as I stroll briskly towards you.

Active again, investing in hearty play, great food and healthy behaviors once more. Socially active again because I am taking care of myself, preventively, regularly, finding natural tools to keep me moving. Welcome to living a contemporary, healthy, good nutrition-filled, fit and enjoyable life.

If you want an alternative perspectives on contemporary health, nutrition and fitness, we are here.

The Funalt III Group

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Meat lovers have had to reconsider their diets.  Increased incidence of cardiovascular disease and in colon cancer have been identified in some populations of heavy consumers of meat, with red meats tending to place you most at risk.
First, consider lamb. It is a succulent and particularly tender meat that tends to be very fat laden. Secondly, there is beef, which has been linked to the same adverse health issues as lamb. Moreover, grilling and charring beef has also been linked to increased rates of prostate cancer.

Cured red meats are the worst.  People love their sausages. However, many are loaded with fat, flavored via synthetic smoke-flavored chemicals and artificially colored. Unfortunately, to address the risk here you may have to spend a lot of money on high quality brands to diminish the probability of use of flavor enhancers. Bacon is probably the one of the highest-fat meats in the world and you need to run from the nitrosamines associated with its curing. The high temperatures at which bacon is cooked also tends to precipitate formation of other carcinogens. Acknowledging concerns regarding cured meats will make it that much more difficult for us to find good, healthy pizzas. Nevertheless, you may still be able to do so if you buy your own premium salami and pepperoni, making or enhancing your pizza with these better products at home.

Buffalo  may be one of the reddest meat you will ever see. However, it is good for you. Bison has far less fat than the average beef steak and buffalo are generally natural grass-fed. Buffalo were endangered in the past, but they have made a substantial comeback, especially on ranches.

Today, pork is “the other white meat” and is marketed as a healthy alternative to red meat. Moreover, when consumed in reasonable quantities, chops are nearly as low fat as chicken or fish. If you enjoy pork chops, trim the fat before you eat them. However, beware of cured pork, such as ham and bacon, as both meats may contain nitrates and nitrites as preservatives.

Chicken and turkey that are not deep-fried are great alternatives to red meats. They are low in fat, quality sources of protein and less expensive than beef. However, there is always a risk of Salmonella and E. coli contamination with raw poultry. Charbroiled and grilled fowl can contain some of the same cancer-causing chemicals, such as heterocyclic amines, as similarly prepared red meats.

However, do not give up on beef in just yet.  Beef is incomparable for its flavor. It provides a very good source of protein, vitamins B6 and B12, selenium, zinc, iron, and phosphorus. While a greasy, charcoal grilled, bacon cheeseburger may not be ideal, lean beef can provide two-thirds of your daily protein requirements and numerous valuable nutrients in just a 4 ounce serving. Moreover, grass fed beef is very lean, antibiotic and hormone free, and as with other premium beef, it is available in a wide variety of cuts throughout the year.

Know the source of your meat. Select your meat well, and prepare it in a health conscious manner. It too can be one of the world’s healthiest foods for you.