Striving4Zen

Beef can be a great source of lean protein as well as iron, zinc, and B vitamins. But you do need to choose the right cut of meat. When at the meat counter, look for top sirloin, eye of round, or bottom round cuts since these pieces of beef generally contain less than three grams of saturated fat and are under 200 calories/3-ounce serving. Pay attention to the grade of the beef as well. The label prime is not as lean as select or choice grades of beef. If you keep your portion to three ounces, studies have found that you won't raise your cholesterol levels. Once again, moderation is key to healthy living. Opt for grass fed and finished beef if you can find it — it is higher in omega-3 fatty acids.

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Labels: b-vitamins, beef, cholesterol, cuts of meat, eating healthy, healthy eating, lean protein, protein, red meat, zinc

A diet high in red meat is just not good for us. But some people need to eat meat. If you're one of them, make sure you select grass-fed meat (not grain-fed or even worse!).

According to recent studies, grass fed cattle produce meat higher in beta carotene, vitamin E and omega-3 fatty acids than meat produced from cattle raised by conventional ranching techniques. Conventional ranching techniques means cows raised in lots and fed mostly corn and processed feed.

According to Michael Pollan's well known book The Omnivore's Dilemma, cows evolved to eat grass and roam around in pastures. When cows eat grass they are leaner animals and produce leaner meat, which translates into healthier protein for us. Corn creates fat marbled meat, but the corn also upsets the cows four stomachs. Which in turn, leaves cattle more prone to infections, hence the increase in antibiotics given to cows. Historically speaking, corn was not the major feed for cows until after WW II, which is relatively recent in the grand scheme of things.

Unfortunately, the label/term grass fed is not currently regulated by the USDA. Ranchers and farmers raising grass fed animals are lobbying hard to have the term regulated. So your best bet is finding a ranch close by that raises grass fed cattle. If you are interested in finding grass fed beef produced close to you - check out Local Harvest.

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Labels: beef, corn, eating healthy, Fat, grains, grass-fed, healthier, meat, Michael Pollan, organic farms, red meat

When it comes to eating meat, bison — or buffalo in layman's terms — may best beef. Packing significantly less fat per gram than other animal proteins, the average cut of bison contains more iron, protein, and minerals than that of conventional beef.

“There are more saturated fats in the meat of feedlotted animals than in that of grass-fed ones,” says Kevin Weiland, MD, author of The Dakota Diet (Basic Health, 2007). “The fat produces a marbling effect, but other healthy nutrients diminish. Grass-fed bison contains higher levels of healthy omega-3 fatty acids, iron, and antioxidants such as vitamin E.”

Eating bison is also eco-friendly. Like grass-fed cattle, bison graze in open pastures rather than being confined to small plots of land and are fed a combination of grain and hay. This is good for them and the environment because natural foraging stimulates new grass growth. Grass diets also make bison's meat milder and richer. Plus, while farm-raised livestock need daily antibiotics to stay healthy, bison require antibiotics only in cases of medical emergency.

To distinguish buffalo's boons, the National Bison Association has developed a new USDA-audited labeling system, which indicates that the animal wasn't fed growth hormones, unnecessary antibiotics, or animal byproducts, and can be traced back to its farm of origin. Watch for the Certified American Buffalo seal.

BY THE NUMBERS

7.4	Grams of fat in one 3.5-ounce serving of skinless chicken breast
2.4	Grams of fat in one 3.5-ounce serving of bison
69	Percent more iron in bison than beef
25	Percent more protein in bison than beef

Source

Labels: bison, healthy diet, healthy dining, Omega-3s, red meat