The top health benefits of beef
(BPT) - Recent diet trends encourage balancing food sources for optimal health. If you’re following the Mediterranean, Keto or Paleo diets, you’re probably aware that lean meats like beef play a vital role as part of an overall healthy eating plan, balanced with plant-based foods like vegetables and legumes.
Elsewhere in the world, however, access to high-quality sources of protein is a serious challenge. Malnutrition is a significant global public health issue, and recent data shows that countries with the lowest meat access have some of the highest rates of malnutrition. Beef plays an important role in ensuring that the world is well-nourished.
Beef provides protein
According to the U.S. Department of Agriculture, one three-ounce serving of beef delivers approximately 25 grams of high-quality protein, which is essential for building and maintaining strength for your mind and body.
How do relatively high-protein grains compare with beef? The USDA’s Food Data Central database reports that to get the 25 grams of protein found in one 3 ounce serving of cooked beef, you would need to eat three cups of quinoa – which is more than 3 times the typical serving size for cooked quinoa of 140 grams, about ¾ cup.
Beef and iron
Another global nutrition challenge is iron deficiency, which is a concern among adolescent girls and women worldwide. A particular kind of iron called heme iron, which is critical to addressing this deficiency, is found only in animal foods like beef, not plant foods.
Here in the U.S., lean beef contributes 8% of the iron in a typical diet. At a time when many are deficient in this essential nutrient, eliminating beef could worsen the problem of iron deficiency.
Red meat is not contributing to obesity
Americans are consuming 600 more calories a day, on average, than they did 40 years ago. These extra calories are coming from refined grains, added fats and oils, not red meat. Americans, on average, eat fewer than two ounces of beef daily, which is in line with the 2015 Dietary Guidelines.
Our diet is already plant-based — and has become increasingly more so over the last four decades, when obesity has also increased.
Beef promotes lifelong health
The nutrients in beef promote health beginning in childhood. The American Academy of Pediatrics, the Women Infants and Children’s Program and now for the first time ever, the 2020 Dietary Guidelines Advisory Committee recommend introducing solid nutrient rich foods, like beef, to infants and toddlers, in order to pack in every bite with protein, iron, zinc and choline.
These nutrients continue to sustain people throughout their lives, and protein becomes especially important as people get older. Adults over 50 are at risk for losing muscle mass, which can lead to falls and frailty that affect their ability to age independently.
Balancing your diet with multiple sources of crucial nutrients, from high-quality proteins like beef along with vitamin-rich vegetables, fruit and whole grains, helps support your overall health all your life.
Learn more about beef and nutrition at BeefItsWhatsforDinner.com, managed by the National Cattlemen's Beef Association, a contractor to the Beef Checkoff.
The New Keto-Friendly South Beach Diet: Rev Your Metabolism and Improve Your Health with the Latest Science of Weight Loss
If your weight loss goals keep falling flat despite your best intentions, it may be due to an addiction you don’t even know you have. An addiction to sugar doesn’t mean that you can’t resist a slice of chocolate cake; it’s a true physiological addiction. Consider these insights to help a achieve a healthier lifestyle by blending the keto and low-carb approaches into one eating plan.
Beat Sugar Addiction for Better Weight Loss Results
(Family Features) If your weight loss goals keep falling flat despite your best intentions, it may be due to an addiction you don’t even know you have. An addiction to sugar doesn’t mean that you can’t resist a slice of chocolate cake; it’s a true physiological addiction.
World-renowned cardiologist and creator of the original South Beach Diet, Dr. Arthur Agatston, believes the secret is cutting out sugar and embracing a keto-friendly lifestyle.
“Sugar addiction, resulting in insulin resistance, is a big contributor to obesity, diabetes and heart disease,” Agatston said. “‘The New Keto-Friendly South Beach Diet’ follows the proven principles of the low-carb South Beach Diet, includes the keto diet’s higher fat and increases lean protein to combat sugar addiction and improve health.”
Agatston’s book is unique in that it follows the proven principles of a low-carb, good-carb, good-fat, healthy-protein approach, layers in science-backed elements of a higher fat diet and modifies it to increase protein.
Consider these insights from Agatson to help a achieve a healthier lifestyle by blending the keto and low-carb approaches into one eating plan:
More carbs and protein than keto: A keto-friendly, low-carb diet does not require a person to be in strict ketosis to put his or her body into fat burning mode, lose weight and reap the health benefits. The heart-healthy eating plan is both low carb and high fat but allows for higher levels of carbohydrates and provide more protein than strict keto.
A different approach to burning fat: A keto and low-carb eating plan switches your body from “fat storage” to “fat burning” by decreasing blood insulin levels without going into ketosis, achieving essentially the same results with a more flexible diet that is low in carbs and high in fat and protein.
Clarity on good vs. bad fats: Research shows saturated fats are generally healthy, and the relationship between omega-6 vegetable oils and omega-3 fish oils has been better characterized. Omega-6 vegetable oils are now classified as bad fats while there is more evidence omega-3 fats are good for you.
Increased metabolism: Metabolism has been shown to increase with lower insulin levels.
Conscious timing of meals: Someone who adopts a keto or low-carb diet may also find benefits from intermittent fasting, or extending the time between meals, as an effective strategy to jumpstart weight loss or to get back on track after a plateau. The notion is not that one must fast, but that longer stretches between eating, specifically eating low carb, helps with insulin reduction. An example of this would be to eat breakfast as added food for lunch or eat breakfast for lunch and have lunch as a midday snack.
For more advice to help attain your weight loss goals, visit SouthBeachDiet.com.SOURCE:
South Beach Diet
Whether you are trying to reduce carbs or eat more protein, eating well on the go can be a challenge. Here are a few simple suggestions to eat on the go while still following your current diet.
(BPT) - Whether you are trying to reduce carbs or eat more protein, eating well on the go can be a challenge.
Quality carbohydrates like whole-grain breads, milk, yogurt, fruits and legumes are an important part of a balanced diet, especially for children and teens. For adults, reducing the amount of empty carbs you eat can be a great way to meet your personal wellness goals. It’s important to replace those carbs with lean meats, healthy fats and nutrient-dense vegetables.
Here are a few simple suggestions to eat on the go while still following your current diet.
A ketogenic diet, also known as keto, is a popular diet that balances protein, fat and carbs roughly in the following breakdown:
* 10 percent or less of their calories from carbs
* 70 to 80 percent of their calories from fat
* 10 to 20 percent of their calories from protein
One good way to follow a ketogenic diet is with a salad starting with a lean meat such as rotisserie-style chicken, turkey breast, steak or roast beef. Add in some veggies like lettuce, spinach and onions. Then top it all off with a dressing that has less than 2 grams of carbs like ranch, savory Caesar, oil and vinegar or Chipotle Southwest.
If keto sounds too ambitious for you, there are other simple ways to reduce carbs in your diet, like asking for a lettuce wrap instead of a sandwich. You can make any Subway sandwich into a nutritious salad with five servings of veggies.
Visit subway.com and use the nutrition chart to see how your favorite salad stacks up, or try these favorites:
* “Spicy” Steak Salad: Order a steak salad with your favorite veggies plus jalapenos, shredded Monterey Cheddar and Chipotle Southwest sauce. This has 380 calories, 17 grams of carbs and 21 grams of protein.
* “Cobb-style” Oven Roasted Chicken Salad: Try a salad with oven roasted chicken, guacamole, your favorite veggies and top it off with ranch dressing. This has 420 calories, 20 grams of carbs and 21 grams of protein. You could also add a strip of bacon for an additional 35 calories.
If you’re in the mood for a sub but would like to cut down on carbs, you can always ask to have your bread scooped out.
Trying to improve the overall nutrition quality in your diet, but don’t want to cut carbs? Try these easy swaps:
* Swap white bread for wheat. Select whole grain-certified 9-Grain Wheat
* Swap sweet sauce for savory. Try mustard, oil and vinegar or mayo
* Swap sweet drinks for water. Choose bottled water or unsweetened fountain drinks
Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.
How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it’s never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain.
Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.
1. Your resolution: Exercise one hour every day
Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.
2. Your resolution: Drink eight glasses of water every day
Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.
3. Your resolution: Cut out all sugar
Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages.
4. Your resolution: Cut out all snacking
Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.
5. Your resolution: Stick to a specific diet
Realistic goal: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits.
Don't give up on those resolutions, even if you’ve slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that’s a resolution worth keeping.
Nutty Grain-Free Granola and Yogurt Parfaits
4 Servings | Prep Time: 20 minutes | Cook Time: 45 minutes
Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month. (BPT)
A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance. If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track.
A Keto-Friendly Approach to Weight Loss
(Family Features) A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance.
If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track:
South Beach Diet
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