Grow Some Horns! Bison vs. Beef

Bison

Cow

The average US citizen consumes about 67 pounds of beef every year.  That is a huge amount of beef which is most likely not grass fed, but rather corn fed and full of antibiotics and hormones.  The problem that the US has is simply supply and demand.  The beef industry cannot keep pace with the demand of beef in the US so manufacturers (I won't call them farmers) have decided to feed their cattle corn in order to make them bigger within a shorter period of time.  Obviously corn is not a natural and organic source of food in a cattle's diet, so their bodies react differently when compared to eating natural grass.  Since corn is not a natural dietary source of their diets, the cattle become larger and almost deformed when compared to normal grass-fed cattle.  By altering the cattle, disease is increased and manufacturers also inject hormones and antibiotics to help with the growing process and make sure that the cattle don't become sick.  This also adds a huge risks to human consumers because all of the hormones and antibiotics that is injected into the cattle is transmitted into the human consuming the meat.  Corn-fed cattle are also confined in small spaces because there isn't enough room for the massive supply of cattle needed for consumers.  Since they are not allowed to roam and eat natural diets they are reduced to confined spaces and are forced to stand in their own filth.  All of that filth and sewage is transferred to the final meat product and thus, you.

Beware of Recalled Meats

Every few months or so their is a massive recall of tainted beef and those are the only recalls we hear about, there are probably many more that the FDA and the government keeps under the sheets.  You may be asking why would they do that but the meat industry is big bucks, so it wouldn't surprise me in the least.  There is a solution to this mass productive debacle, you can buy grass-fed beef, but grass-fed beef is expensive and difficult to find.  The problem is the government funds these big business corn-fed beef "farms", and thus, it's even more of a challenge to find grass-fed and natural beef.  The best solution that I can present is instead of buying beef, buy bison meat.  Bison is more reasonable in price compared to grass-fed beef and it's also a game meat, which means it's naturally lower in fat and low in calories.  Bison meat is easy to find and purchase, and it's becoming more and more popular in the United States.  Bison is more tender and since it's so lean, you won't feel guilty about having a burger (and it even tastes much better than a dry beef burger).  Bison burger has less total fat than most meat products including pork, chicken and most fish.  Bison also contains more iron than most meat products.  Here is a brief nutritional statistic of a typical 3 oz. serving of bison meat:

• Calories 152, Total Fat 7 grams (3 grams saturated fat)

• Excellent protein with 40 grams, which is 84% of the daily value (DV) in a 2,000-calorie diet.

• 60 milligrams of cholesterol or 20% of the daily value.

• Ground bison is high in vitamin B6 17% DV, B12 35% DV, iron 15% DV, and niacin 25% DV

• Sources: Bisoncentral.com, Nutritiondata.com

Regular ground beef:

• Calories 230, Total Fat 15 grams (6 grams saturated fat)

• 22 grams of protein

• 75 milligrams or 25% of the daily value of cholesterol

• 12% iron for your DV

• Source: Nutritiondata.com

By consuming and purchasing bison meat or grass-fed beef, you can promote the organic and natural farmers in the US and this also promotes and helps the environment because if cattle and bison are allowed to live in open pastures and not in confined spaces, then other elements of the environment can strive and prosper.  So by eating bison or grass-fed beef you can be both eco-friendly and nutritionally sound.

Gigante Beans: Big on Nutrition

I recently found out about a new bean called the gigante bean, or in other words, a large white bean.  Gigante beans are large, flat, cream colored bean that are popular in the Mediterranean.  Beans in general are a great source of vitamins and essential minerals and should be incorporated within your daily diet.  Beans are a nutritional powerhouse containing great amounts of protein, fiber, iron, potassium, calcium, antioxidants, and all beans are naturally low in fat.  Gigante beans are naturally sweet tasting and can be found in many Greek dishes.  There are a few ways to prepare gigante beans and those include soaking them in cold water overnight and then boiling them or simply serving them at room temperature within a vegetable salad.  If you don't want to prepare the beans yourself you can purchase gigante beans already prepared at the antipasto bar at Whole Foods market.  Gigante beans are a great side dish or great served within a Mediterranean style marinated salad along with plenty of other vegetables.

The Whole Soy Bean Fact and Fiction

Raw Tofu and Soy Beans

Soy has always been viewed and categorized as one of the healthiest foods you can eat.  Asian countries have been eating soy beans for centuries and they live some of the longest lives in the world.  The fact is that soy is a great source of protein, essential vitamins and minerals and it is completely fat-free.  The amount of protein alone in soy is 5 times that of vegetables, but the main problem with soy is the way it's processed.  In East Asia where soy originated and has been grown and eaten for years is consumed in it's natural state.  The main problem is the United States sells 90% genetically modified soy (GMO) and the overly processed soy products include soy protein isolates, hydrolyzed vegetable protein (HVP), and textured vegetable protein (TVP).

So why should people avoid GMO soy products?  The main reason is that soy contains isoflavones, specifically genistein and daidzein and these substances have similar reactions to estrogen within the body, and with too much estrogen the body is prone to cancers, mood swings and emotionally unstable states, additional fats on the waistline, thighs, and hips (Casanova, Santell).  Soy may be connected with Alzheimer’s Disease and in studies in Japan and Hawai, men who consumed tofu at least twice weekly had more cognitive impairment than those who rarely or never ate tofu. (White, Markesbery).  Soy is also a mineral-deficient food, and contains phytin, which depletes essential minerals such as iron, zinc and magnesium out of the body before they can be absorbed.  This can potentially place soy in the category of a powerful cancer promoter of the breast, prostate, lung and colon (Yu).

Tofurky Products

A lot of people assume that soy is the main food source in Asian countries, but they actually use soy as a condiment rather than a main meal.  Japan and China on average has about 10 grams, which is two teaspoons, of soy per day.  The problem that Americans, especially vegans have is you're not suppose to replace a whole meal (meat products, etc.) with GMO soy products.  Asian countries also consume fermented soy, and like I mentioned earlier 90% of soy products sold in the United States is genetically modified soy.  Soy has been labeled as one of the essential health foods in the world but with so many soy products being overly processed, more risks are proposed rather than potential health benefits.  The best advice in order to get the most nutrients from soy is having fermented soy products or soy beans in their natural state (also known as edamame). 

Resources:

Casanova, M. et al. “Developmental effects of dietary phytoestrogens in Sprague.” Toxicol Sci, Oct. 1999, 51 (2): 236-244.

Santell, L, et al. “Dietary genistein exerts estrogenic effects upon uterus, mammary gland and the hypothalamic/pituitary axis in rats.” J Nutr, Feb. 1997, 127(2) 263-269.

White, L R., Petrorich, H, Ross, G W, and Masaki, K H. “Association of mid-life consumption of tofu with late life cognitive impairment and dimentia: the Honolulu-Asia Aging Study.” Fifth International Conference on Alzheimer’s Disease, #487, 27 July 1996, Osaka, Japan.

White, LR, Petrovitch, H, Ross, G w, Masaki, K H, Hardman, J, Nelson. J, Davis. D, and Markesbery, W. “Brain again and midlife tofu consumption.” J Am Coll Nutr, April 2000, 19(2): 242-2555.

Yu, H. “Role of the insulin-like growth factor family in cancer development and progression.” J Natl Cancer Inst, Sept. 20, 2000, 92(18)1472-1489.

Time to Switch Over to the Dark Side of Garlic?

Black Garlic

Recently people have been discussing black garlic claiming that it has more nutritional benefit than regular garlic.  Black garlic is not chemically altered and does not possess any colors or additives.  The garlic actually gets its black color through fermentation.  The natural amino acids and sugars undergo fermentation and produce melanoidin and gives the garlic a jet black color.  It's similar to the process of creating dried fruit.  Black garlic has a more tender texture and a slightly sweeter taste, almost like molasses after fermentation and it lacks the usual potent odor of regular garlic and does not give you bad breath.  On the side of health and nutrition, black garlic has twice as many antioxidants compared to regular garlic and it contains a compound called S-Allycysteined and other compounds that fight off cancer cells.

Black garlic is normally found in Asian cuisine and is now becoming more and more well known and popular in the United States.  A lot of expensive and exclusive restaurants have incorporated black garlic in their dishes because it adds a different texture and appearance to the dishes.  The foreign factor and health benefits make black garlic an intriguing and new ingredient for American cooks.  In Asian countries they utilize black garlic for the amount of antioxidants and typically put the crushed cloves in "energy" drinks.  On the Food Network's program "Iron Chef America", black garlic was introduced and turned into a sauce during the preparation of monk fish.

Stages of Black Garlic Formation

After 45 days of aging the fermentation process is complete, and the garlic turns into jet black garlic and has more antioxidants and other vitamins and minerals.  A raw head of garlic has .332 mg of S-Allycysteined (the cancer fighting nutrient), 5 mg of calcium, 40 mg of phosphorus, and 3.3 g of protein.  Those are all great numbers and regular garlic is one of the healthiest ingredients you can add to your food.  When you compare the amount of nutrients of regular garlic to black garlic there is a significant difference.  Black garlic has 5.84 mg of S-Allycysteined, 36.66 mg of calcium, 80 mg of phosphorous, and 12.3 g of protein.  So can black garlic be categorized as a super-food and superior to it's once crowned healthy processor, it seems we're heading to the dark side from now on.

Omega 3's: The New Found Fountain of Youth

  Omega 3s have become more and more well known and recommended throughout the past few years, but I'm not sure if people fully understand the health benefits and how to incorporate Omega 3 fatty acids into their daily eating habits.  There are several ways to easily incorporate Omega 3s into your diet without being forced to eating "health food".  Omega 3s are found in Wild Alaskan salmon, flax-seeds, walnuts, eggs, grass-fed beef, organic chicken, and some organic cheese and milk.  Omega 3s can also be ingested through supplements such as krill oil and fish oil.  All of the fatty acids in Omega 3s are polyunsaturated which are good fats that the body needs to properly function.  Omega 3s have been linked to anti-aging, boosting your immune system, supplying energy, preventing several types of cancer, decrease risk of cardiovascular disease, increased brain function, and help with inflammation.  If you are unable to incorporate Omega 3s into your diet, Omega 3 supplements are just as affective and you can purchase either krill or fish oil pills.  If you decide to add Omega 3s into your food, you can easily do so by sprinkling flax-seeds on your food.  There is no need to panic because flax-seeds will not alter the taste of your favorite foods but it may change the texture a little.  In order to get all of the health benefits from the flax-seed, you have to ingest it all crushed up, you will not get any of the benefits if you eat flax-seeds whole because the body cannot properly breakdown the seeds.  Flax-seeds are a great source of Omega 3s but are also low in calories and high in fiber so you're adding Omega 3s and fiber to your regular foods that may not have a lot of fiber or any Omega 3s in them.  The best things to sprinkle flax-seeds on are oatmeal and Greek-style yogurt.  By adding flax-seeds to both of these items you're adding an extra dose of fiber and since Greek-style yogurt does not have any fiber, you're adding an essential amount of fiber along with a great dose of protein (Greek yogurt has about 15 grams per serving) so that translates to "you're going to be full!".

Another source of Omega 3s are found in walnuts, but you have to be careful with walnuts because they have a great source of Omega 3s and polyunsaturated fats and protein, but they are also high in calories so keep it limited to about less than a handful of walnuts (about 12 pieces per serving).  Probably the best source is hands down Wild Alaskan salmon.  Now don't get confused with regular farm raised salmon that many restaurants carry.  The farm raised salmon barely has any Omega 3s and has more mercury.  The reason why farm raised salmon doesn't have Omega 3s and more mercury is because the main source of Omega 3s is through krill that salmon eat in their natural environment and when they consume krill then the fatty acids are concentrated within the salmon.  Farm raised salmon has little if any nutritional benefit and shouldn't be consumed on a weekly basis because of the mercury levels.  If you don't like the taste of Wild Alaskan salmon you can also eat the more common canned, light tuna fish.  They also make Wild Alaskan salmon in canned or pouch form, so if you're curious about trying it the Wild Alaskan salmon is practically the same price.

Omega 3s are also found in eggs, grass-fed beef, organic chicken, and some milk and cheese products.  Make sure that you purchase cage-free eggs in order to get all of the health benefits from the egg.  Another source of Omega 3s is Canola oil, but as I posted and talked about earlier the risks of Canola oil out way the faulty benefits.  Another source of Omega 3s that a lot of people don't realize is fresh basil, vegetable and walnut oil, spinach, tarragon, and anchovies.  So the next time you have pizza you can get you're serving of Omega 3s by adding fresh basil and anchovies, if that's your thing that is.

Get Yourself Out of the Coop and Buy Organic Chicken

Organic foods have become very popular and mainstream within the past few years. Everyone knows that their are certain fruits and vegetables that should be purchased organically (see the dirty dozen and clean fifteen list), but what about meats, should they also be purchased organically? If you walk into any grocery store you'll notice that there are a lot of chicken, turkey, and other meat products labeling themselves as "all natural". That statement sounds really healthy, but it's simply false advertising. It seems anything can be labeled "all natural" as long as it's actually naturally the meat itself. In order to get the healthiest product, look for certified organic meat products as opposed to the all natural slogan. I understand it's more difficult to siphon out all of the all natural products and locate the organic meat product, but it's worth the search when it comes to your health.

Organic meat such as chicken is not a product of mass production and thus contains all of the natural nutrients without the hormones and additives and it simply tastes much better. Chickens that are fed hormones and antibiotics transfer those same hormones and antibiotics to the humans who are consuming those chickens. The antibiotics and hormones could make bacteria and infections more resistant to treatments and actually create stronger strains of bacteria within the consumer. The antibiotics could make bacteria and infections more resistant to treatments and create stronger strains of bacteria. Organic chickens are fed a regular meal that consists of grains and then the chickens are able to roam and find food on their own. They eat insects, leaves, seeds, or maybe even some small fish or shellfish. Since the chicken eats foods actually provided by nature the chicken has a higher amount of beneficial fats that lower cholesterol, and higher amounts of Omega-3 Fatty Acids and Vitamin A. Chickens that are not organic are given regular doses of antibiotics, vaccines, and other medications in order to become bigger at a faster pace. Organic farmers also benefit compared to chemically altered chicken farmers because they don't have to purchase all of those drugs and they can simply watch the health of their chickens in their own natural environment. The chickens get more exercise and this makes their nutritional content increase and the flavor of the meat exceeds. Organic chickens are not only good for consumption but also for the environment itself. Organic chickens eat insects and vegetation which affects the ecosystem. So search high and low for organic chicken and don't fall for the "all natural" label, just remember that it's "actually chicken meat". The health and flavor benefits you'll be giving your body outweighs the extra searching and few dollars.

Canola Oil for Optimal Health or Ultimate Hoax?

There has been a lot of controversy surrounding the once called healthy canola oil recently. Canola oil was always believed to contain a healthy amount of monounsaturated fat and large amounts of omega 3s. There has been talk on the internet about canola oil not living up to it's healthy background and that the whole notion that canola oil is really good for you is coming from money hungry manufacturers. Has the public been duped into believing that canola oil is one of the best and healthiest oils? Let's explore the possibilities to see if canola oil is in fact essential for optimal health or if it's just an ultimate hoax by the oil manufacturers.

Here is a little history about what and where canola oil came from. Canola oil is derived from the rapeseed which is a member of the mustard family. Asian countries have been using rapeseed for centuries without any health problem backlash. The main reason for this is because of the rape seed being less processed compared to the United States where everything is highly processed for mass consumption. Canola oil was created by a Canadian scientist in the 1960s, 1970s(hence "Canola" oil). The problem with canola oil is it is used as a high temperature cooking oil here is the United States and since canola oil has omega 3s, at a high temperate (120 degrees) those omega 3s turn into trans fatty acids. The large amounts of omega 3s actually deodorize and transform into trans fat. The amount of trans fat is very high at 4.5%, which is even more than margarine! In some forms of canola oil, the temperature can comfortably reach a smoke point of 520 degrees, now that's trans fat city! (http://www.diabetesincontrol.com)

After the refining process of the canola oil, the next step in the process is called hydrogenation. That word might sound familiar to partially hydrogenated oils and "having a longer shelf life" might come to mind. This process of hydrogenation actually increases even more trans fats to occur within the food being cooked. The reason why supermarkets and food manufacturers are using canola oil within their products isn't because of the high amounts of omega 3s or monounsaturated (good) fats, it's because canola oil actually hydrogenates better than corn or soy oil. It is also cheap and good for shelf life, but not good for your health or mine. (http://www.diabetesincontrol.com)

According to Jonny Bowden, Ph. D, C.N.S. and author of the fantastic and informative book The 150 Healthiest Foods on Earth, canola oil wasn't even close to making his list of healthy foods. This came as a surprise to me and probably to many others because for years we've been told that canola oil was filled with monounsaturated fats and large amounts of omega 3s. The more research and history behind the story of how canola oil originated and how it's being processed within the United States shows the ugly (and deodorized) truth behind canola oil. The fact that food manuafacturers are placing a cloak over the ugly truth behind canola oil is a disgrace. Telling people that your products contain canola oil and suggesting that it's a healthier product because of it is down right wrong. It's simply cheaper and hydrogenates really well, but when there is hydrogenation (like partially hydrogenated oils), there is a huge increase in trans fats.