Much like some of the other basic nutrition topics we’ve been covering recently, I know for many of you, this information on Why to Choose Grass-fed Meat, it may be old news. Feel free to skip on by and wait for the next post, but if this information is new to you or you want a refresher or to learn more, I got you. As you have heard me say, time and time again, every day, every single day, I encounter people outside my little sheltered food/nutrition bubble, who haven’t yet received this information and knowledge that many of us take for granted, being deeply rooted in our daily food choices for some time. Rather than assuming that everyone already knows this stuff, I would rather create simple posts that are easily accessible to them/you to share, inform and empower you with the knowledge to make better decisions for you and your health.
Not all meat is created equal. But, I am sure most of you know that at this point. As you also know from recents posts here on Tasty Yummies, fat can absolutely be an incredibly nutrient rich part of your diet, but this same macronutrient when of the wrong variety, can also cause numerous diseases, inflammation, digestive issues and more. The diet of the animals we eat, can greatly change the fat in it’s tissues (and consequently the meat that we eat), among other nutritional differences. According to a study 1http://www.csuchico.edu/grassfedbeef/research/Review%20Grassfed%20Beef%202010.pdf conducted by California State University’s College of Agriculture, grass-fed beef nutrition includes significantly more omega-3 fatty acids (2 to 4 times more yhan grain-fed) and more conjugated linoleic acid (CLA) than grain-fed beef. The ratio of omega-3 to omega-6 in grain-fed meat is much worse than grass-fed and it’s not because the omega-6 content of beef fat skyrockets with grain feeding; it is however because the omega-3 content is basically nonexistent in the grain-fed animals. Due to the modern, standard American diet (SAD), many people are highly omega-3 deficient and therefore the ratio to bad omega-6 fats is severely imbalanced due to it’s prevalence in a SAD, which can lead to a chronic exacerbated inflammatory response, a general state of systemic inflammation, and the development of the various diseases with an inflammatory root.
Conjugated Linoleic Acid of CLA is a strong polyunsaturated fatty acid that must be obtained from our diets. CLA has been shown to discourage weight gain and build muscle, as well as support metabolic and cellular health by helping to transport fatty acids into the mitochondria and boost immune health. It has even been shown to lower the risk of cancer. 2https://www.ncbi.nlm.nih.gov/pubmed/15941017 High-quality grass-fed beef and butter from healthy, grass-fed cows or other animals are the top sources of CLA.
Grass-fed beef, is also one of the best protein foods around, is also higher in precursors for vitamin A and E and cancer and heart disease-fighting antioxidants compared to grain-fed beef. It is also higher in B vitamins, vitamin K and trace minerals like magnesium, calcium, and selenium. Grass-finished beef has higher proportions of cholesterol neutral stearic fatty acids and less cholesterol-elevating short chain fatty acids, such as myristic and palmitic acid. Grass-fed meat truly shines in the micronutrient profile for one major reason: Grass-fed cows get more nutritious food.
Ideally these animals are grass-fed for their whole life. Only exclusively grass-fed cows live out their entire lives on grassland. The rest may start their lives on open pasture and are then eventually moved to a feedlot. Often meat being sold as “grass-fed” is an animal that was fed grass for a short time, early in it’s life, but finished with grain, to increase weight gain, to fatten them up and reduce costs and increase profitablity. Just 80 days of grain feeding was enough to destroy the omega-3 content of the beef. CLA content plummeted in the same amount of time. The longer the animals were fed grains, the lower the quality of the meat. This is one of the many reasons that 100% grass-fed or grass-fed and grass-finished should be sought out.
Read more about the cost of grass-fed meat and how the labeling of grass-fed animals can be downright deceitful. While the FDA no longer governs this label claim, you should still look for it and additionally look for seals such as American Grassfed or PCO Certified 100% GrassFed for assurance that the claim was verified and means the animals were 100% grass fed and raised on pasture. You can also look for The Certified Grassfed by AGW seal. 3http://greenerchoices.org/2016/12/30/grassfed-general-claim/ Even more reasons to get to know your farmer or rancher and ask the important questions directly to the person that actually knows. As Michael Pollan says “shake the hand that feeds you“!
References [ + ]
1. ↑ http://www.csuchico.edu/grassfedbeef/research/Review%20Grassfed%20Beef%202010.pdf 2. ↑ https://www.ncbi.nlm.nih.gov/pubmed/15941017 3. ↑ http://greenerchoices.org/2016/12/30/grassfed-general-claim/
Is your olive oil the real thing? Can you trust that what you are cooking with is safe? I know you are all concerned about fake, substandard olive oils. We’ve all seen the news reports and media coverage of the market being flooded with olive oils making big health claims, yet many being found to be mislabeled and adulterated with other substandard oils like soybean or canola – it’s SO important to find an olive oil you can trust. There are so many reasons I choose to cook with Terra Delyssa Olive Oil and why I personally stand behind and recommend it, to my nutrition clients and to you, my readers, as well as my very own family.
Terra Delyssa does not hide it’s origin. Their olive oils are one of very few that are actually offered to consumers directly by the farmers / producers. Obtained from the first cold press of freshly hand picked olives grown on farms that have been passed on and run for many generations, cultivating and producing Olive Oil, the traditional way, known to the region of Sfax in Tunisia, situated on the Mediterranean coastline.
Terra Delyssa fully controls their olives from tree to bottle, crushing all of their olives within 24 hours of harvest, testing every single batch in their state of the art laboratory. By honoring of traditional production methods of hand selection and true cold-pressing this keeps the oil’s acidity low, while maintaining it’s high levels of antioxidants and phytonutrients high.
Selecting eggs these days can be a bit overwhelming. There’s Free-Range, Organic, Caged, Cage-free, Pasture-Raised. There are brown eggs and white eggs, Omega-3 enriched eggs. Not only are there significant differences in the animal care with these various types of eggs, but in addition, depending on what the hens themselves ate and their access to sunlight, the end result in the eggs we eat, also show drastic nutritional differences, as well. Read on for What You Need to Know About Eggs. Let’s get right to it:
Look at the difference in the color of the yolks from a conventional egg (left), to a pasture-raised egg (right).
The Various Labels – What Do They Mean
Why Are We Talking About Fat?
The reason I write this post, is that even though, for so many us, we have woke to this knowledge and have worked hard to reframe our approach to nutrition and no longer fearing the fat, we still have so much work to do. After many decades of low-fat propaganda, the “fat makes you fat” rhetoric is still so deeply ingrained in the collective psyche. Many people STILL greatly fear fat, even though study after study shows that fat is not only harmless 1http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract but that it is in fact, quite necessary to many important functions in the body. I myself see this fear weekly in my nutrition clients, all over the internet and in my social feeds, at the grocery store, at restaurants, at the gym, etc and of course, all of the many side effects of low fat eating – we HAVE to change this dialogue!!
It is beyond challenging to decide where to even start on such a huge, huge topic. Chatting about dietary fat is a big undertaking and we are going to merely just scratch the surface with this initial post, decoding the myths and where the fat fearmongering began, along with the crucial reasons we need fat in our diet. So, let’s get to the basics.
First and foremost you need to know that fat is a necessity in our bodies. This vital macronutrient provides building blocks for the brain, hormone and cellular membranes throughout the body, it is essential for the absorption of fat-soluble vitamins like A, D, E and K and it is deeply hydrating!
By adequately increasing my healthy fat intake, more than any other change I have made in my lifestyle and diet, I have personally seen profound affects on my health, from my digestion to my skin including chronic hormonal and cystic acne, from my moods to my ability to concentrate, hormonal imbalances to libido (YUP!). Fat is a powerful anti-aging food, both internally and externally. Consumed as part of a healthful diet, fatty acids (the building blocks of fat) help stabilize blood sugar – allowing your body to release fat, protect it’s lean muscle, and surge with energy. When our focus is on creating meals that are rich not only in healthy fats, but also quality well-sourced proteins and fibrous green leafy veggies, we can thank especially the healthy fats for keeping us satiated. Staying satisfied for longer means so you won’t find yourself searching for the junky, processed snacks in between these healthy, whole food meals.
References [ + ]
1. ↑ http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
Cooking Fats and Oils: Which to Include and Which to Avoid
Fats and oils are a necessary part of cooking, but using the right ones are down right essential to living a healthy and vital life. Just like rest of what we eat, a good rule of thumb with fats and oils is to always opt for organic and you should avoid overly-processed, highly refined fats and basically anything that your grandmother wouldn’t recognize as traditional food (i.e. basically ALL highly-refined vegetable and seed oils) – but to be frank, there is a lot more to the story! Not only do the types and quality of fats and oils matter – but so does their proper use. Honoring the various smoke points and the molecular structure of the different fats is the best way to insure that you are using them appropriately, without causing damage to the fats and in turn, negative affects on our health.
Here is a quick resource guide including the various uses for each:
Digestive dysfunction is easily the most common chronic ailment I encounter working as a Nutritional Therapist. As a follow-up to my in-depth series Digestion 101, I wanted to offer five, simple actionable steps that you can take right away to immediately begin the improvement of your digestion.
Digestive dysfunction can have many faces – gas, bloating, stomach aches, indigestion – we’ve all been there. Yes, there are plenty of quick-fix, short term “bandaid” approaches to managing the symptoms, I see so many people that often pop antacids, take anti-gas, diarrhea or constipation meds just to get through the day. Sadly this only manages the symptoms of a larger problem and more often than not the root cause of the dysfunction is left untreated and the problems still persist.
Rather than popping pills or difficult, unnatural approaches, here are 5 simple, meal-time tips to improve your digestion, naturally.
5 Mealtime Tips to Improve Digestion
With today being Cinco de Mayo, I was feeling inspired to create just one more Mexican-inspired recipe. But as usual, I couldn’t leave well enough alone and I had to put a little nutritional spin on this one, too. Classic Mexican horchata is obviously crazy delicious on it’s own, there is no denying that, but often it’s loaded with tons of refined sugar and traditionally it’s made with run of the mill rice and almonds – so, there really isn’t much nutrition happening here. What else could I do except boost it?
This recipe takes a little time to prepare and you may need to do a little searching to find the right ingredients, but none of it’s difficult and I can tell you, it’s more than worth it. The end product is delightful. Full of creamy, rich, sweet and spicy flavor and depending on how you boost it, tons of health-containing goodness, too.
Digestion 101: A North to South Process
Here we are, at the end of the road. The large intestine is the final step in the process of digestion. By this point you probably more than understand the concept of digestion being a north to south process. We have talked about it at length starting first the brain and the mouth, and the importance of being in a parasympathetic state and properly chewing your foods, then of course the stomach and the dire need for proper hydrochloric acid production, how the accessory organs, the pancreas, liver and gallbladder continue the process of digestion, releasing bile, enzymes, various hormones and allowing the small intestines to finish digestion but more importantly do it’s very important job of assimilating nutrients and finally last but not least, the large intestine.
How it Should Work
The large intestine, or the bowel, is compromised of 3 sections, the cecum, colon and the rectum. The leftover chyme from the small intestines, passes through the illeocecal valve and first into the ascending colon. At this point in a healthy digestive system, what is left as chyme (the digested food) after the small intestines, is indigestible fibers, lots of water, sloughed off cells and bile. The large intestine is all about absorption and recycling.
As in the esophagus and the small intestine, the contents of the large intestine are pushed forward by a sequence of muscular contractions called peristalsis (a type of motility or muscular movement). After passing through the illececal valve the remains travels from the ascending colon, across the transverse colon where waste forms, into the descending colon, to the sigmoid colon and then the stool moves out of the body.
My Path to Becoming a Certified Nutritional Therapy Practitioner – Months 5 & 6
This post continues to share my journey of becoming a Nutritional Therapist with the Nutritional Therapy Association, covering Months 5 and 6, February and March. To read more about how I came to selecting this program and to read about Month 1 of the program, see my first post. To read about months 2 and 3, read my second post and to read about month 4 read my third post.
The fifth month of this program was by far the most challenging for me, the content continued to roll in and simultaneously we were preparing for our mid-term examinations, the first weekend of March. Being a self proclaimed perfectionist I wanted to ace the exams, while of course, I also really wanted all of the content to be very clear to me. That meant lots of studying, lots of flash cards, memorizing and generally freaking myself out! It worked! I missed one tiny little thing on my written mid-term examination and had 1/2 point taken off on my functional evaluation practical exam. ACED!
The first weekend of month 6 was our second workshop weekend, 4 long days. First we had our exams and then we spent the remainder of the weekend going over the content we had covered since our last meeting as well as continuing to practice the functional evaluations (you can read more about function evaluations here). After the workshop weekend we were on term break for just under 1 month. Read the rest of this entry »
Digestion 101: A North to South Process
As we continue more south in digestion, after first the brain and the mouth, then the stomach we move from the first part of the small intestines, the duodenum and it’s interaction with the accessory organs, the pancreas, liver and gallbladder and into the function of the small intestine.
After we leave the duodenum, the small intestine is less about the actual process of digestion, from a sense of breaking down the food we eat and it is more about the assimilation and absorption of nutrients.
The first part of the small intestines, the duodenum, acts more as a part of the stomach than the small intestine and the jejunum, ileum and villi are responsible for assimilation.
How it Should Work
The small intestines have a dual role as an organ and a gland.
As we talked about in the previous post, The Accessory Organs – The Pancreas, Gallbladder and Liver, the small intestine releases mucous to keep things moving and it also releases two hormones: secretin and cholecystokinin.
Secretin stimulates the pancreas to release bicarbonate to lower the pH of the chyme and pancreatic juice. The CCK stimulates the gallbladder to release bile (to read more about these processes please see post #3).
By the time that the chyme has left the duodenum, thanks to the processes of the accessory organs, the chyme should be almost entirely digested.
- The carbohydrates have been broken down into glucose molecules
- Proteins are broken down into amino acids and polypeptides
- Fats are broke down into fatty acids and glycerol molecules
Peristalsis, a series of wave-like muscle contractions moves these absorbable molecules into the jejunum and the ileum, the middle and end parts of the intestine.
Within the small intestines, we have millions of villi, tiny finger-like projections that protrude from the epithelial lining of the small intestines. These villi and their microvilli absorb the nutrient molecules directly into the bloodstream, where they are carried throughout the entire body.
Digestion 101: A North to South Process
As we move further south from the stomach, while the small intestines are next in line for the food, but we first take a small pause/detour to discuss “the accessory organs of digestion”. The pancreas, liver and gallbladder, each play a very important role in the digestive process and each can be affected with their own dysfunction as well.
The stomach, small intestines and large intestines are all part of the system of digestion we call “the alimentary canal”, “the gut tube” or “digestive tube”. Between each of these organs we have valves or sphincters that keep the food where it is supposed to be and move it along when the time and the environment is right. These accessory organs are not a part of this tube or system but they play a major role in the process.
There is a synergistic and symbiotic relationship with the small intestines and these accessory organs, so we will discuss first how these play a role before we move into the function of the rest of the GI tract.
The duodenum is the start of the small intestine, but it almost acts more as part of the stomach, in it’s roles of breaking things down further playing a larger part in the process of digestion, vs the rest of the small intestine being less of a digestive organ and more about absorption or assimilation.
THE PANCREAS, GALLBLADDER AND LIVER:
How It’s Supposed to Work
When the pH of the chyme (the digested food moving from the stomach into the small intestines) is in it’s normal range, 1.5 – 3.0 , which we talked about in the stomach post. This is very acidic and necessary to the stomach performing it’s duties. As it hits the pyloric valve and into the duodenum with it’s proper pH, this is where the roles of the accessory organs come into play. This highly acidic chyme is what triggers these functions.
The duodenum no longer wants this highly acidic chyme and in order for the enzymes to work correctly it has to take that chyme to a neutral pH of 7.0. This happens by way of sodium bicarbonate, which is released by the pancreas to alkalinize the chyme. This release of sodium bicarbonate is signaled by secretin, a hormone released by the small intestines, which as you might have already guessed, is triggered by the (proper) acidic level of the chyme, that pH of 1.3 – 5. (Ahem, here is that reminder to look north, if the stomach isn’t producing proper HCl, then none of this will function properly, either!!)
Digestion 101: A North to South Process
As we continue more south in digestion, after the brain and the mouth, next up we have the stomach. Before we get started, I wanted to remind you that you will constantly hear me reiterate as we go through this step-by-step process to “always look north” and I want you to truly understand what this means, exactly. I am referring to the fact that often times dysfunction that presents itself from further down the line, is actually due to a malfunction more north. For example, as you will read about in this second post and as we talked about briefly in the first, (the brain and the mouth), if you are eating in a stressful state and your body doesn’t make the necessary switch to that parasympathetic mode (rest and digest), then before your stomach ever had a chance to function properly, the brain basically threw it under the bus. So, while the symptoms may present themselves in the stomach (or even further south) it may not make sense to supplement, treat or approach the symptoms specifically until we instead move more north to investigate if these malfunctions are treatable with just some simple lifestyle and mindset shifts.
This is not at all to say that all digestive dysfunction starts in the brain, that would make my job and my own healthy journey so much simpler. In fact, there are many reasons why dysfunction can exist, as you will see, but beginning the investigative process at the start, way up north, allows us to rule out the possible, more simple resolutions before we move deeper and into more challenging treatments.
How it’s Supposed to Work
After we chew our food, it turns into what we call a “bolus”. The bolus passes through the esophagus and the cardiac valve (the lower esophageal sphincter) and the bolus then enters our stomach, At this stage gastric juices are released. I like to think of the stomach as a blender. Mucous, pepsin and hydrochloric acid are all released for the “churning and burning” stage of digestion. Both mechanical and chemical breakdown happens at this stage.
The hydrochloric acid (HCl) being the most important of these gastric juices as it creates an acidic environment that disenfects the food and aids in the breakdown. Despite popular belief the stomach is absolutely meant to be acidic. In a healthy individual the pH of the stomach during digestion should drop to 1.5 to 3. We have a thick mucosal layer in our stomach, that acts as a barrier that protects the cells from the acid.