7 Reasons to choose Grass-Fed Beef

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7 Reasons to choose Grass-Fed Beef

  1. CLA
  2. Carotenoids and trace nutrients.
  3. Omega 3’s
  4. More Humane
  5. Less E. coli bacteria
  6. Vitamin A and E
  7. Cancer fighting antioxidants such as glutathione (GT) and superoxide dismutase (SOD)

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1. Conjugated linoleic acid, CLA for short, can have a powerful effect on our health. In separate studies, scientists have shown that CLA can lower an individual’s risk for cancer and arteriosclerosis (clogged arteries). It also is known to reduce body fat and delay the onset of diabetes. Due to the green plants that are rich in the linoleic acid necessary to produce to CLA, grass-fed animals generally produce two to four times as much CLA as their grain-fed counterparts.

2. Carotenoids are a group of more than 700 fat soluble nutrients that produce the colors in foods. They are responsible for the coloring in carrots, pumpkins, sweet potatoes, tomatoes, and other deep green, yellow, orange, and red fruits and vegetables. Grass-fed meat has higher levels of carotenoids, making the fat appear more yellow. Typically, the more carotenoids there are in a substance, the more nutrients it will contain. Therefore, yellow fat (like grass-fed butter) is a sign of high nutrient density.

3. It’s sad to say, but fats often get a bad reputation. The truth is however, there are good fats and bad fats. Omega-3s are really good fats. These essential fatty acids, which are imperative for human growth and development, occur in abundance in grass-fed beef. These meats are a rich source of these healthy fats due to the animals spending their lives eating the green forage plants that are naturally rich in omega-3s themselves. Simply eating their natural diet, these cattle absorb these valuable fats and then pass the nutrition on to you, the consumer. This results in beef with nearly 60% more omega-3s than beef from cows that have been raised on a grain diet.

4. From a humanitarian perspective, there is yet another advantage to grass-fed beef. It should be common knowledge that the cruelties of modern factory farming are severe. Livestock cooped up in cages barely larger than their own bodies, packed together like sardines for months on end. These animals stand knee-deep in their own manure.

5. E. Coli is a very serious health threat. In fact, you are 1,000 times more likely to die of E. Coli than mad cow disease. Since Grass-fed animals have far fewer E. Coli than grain fed animals (20,000 cells/g. vs. 6,300,000 cells/g.), you are far less likely to become infected with the bacteria if you eat grass-fed beef. Also, the few bacteria they do have are not likely to survive the natural acidity of the human digestive tract. This is due to the fact that they haven’t become acid-resistant, like the E. coli found in grain-fed beef. When you feed grain to cattle, even a small amount, it makes their digestive tracts abnormally acidic. This allows the E. coli in their system to become acclimated to this environment and therefore unaffected by our body’s natural defense system.

The problem with E. coli contamination occurs in the slaughterhouse when manure from an animal comes in contact with meat. In general, the less manure on an animal when it enters the slaughter house, the less likely the meat will become contaminated. Considering cattle who live in a feedlot stand in dirt and manure all day every day, it is difficult to remove all the fecal contamination from them. Grass-Fed animals were much easier to clean because they typically come from small herds raised in clean pastures.

6. Vitamin A is an essential nutrient. It is key to healthy vision and bone growth as well as an essential antioxidant. Since grass-fed cattle consume significantly larger amounts of beta-carotene than grain-fed cattle, their meat is a rich source of vitamin A.

Studies have shown that meats from the pastured cattle are four times higher in vitamin E than the meat from the feedlot cattle. The reason for the very high vitamin E content in the meat of grass-fed cattle is again due to the grass contain very high amounts of vitamin E. In humans, vitamin E has been linked to a lower risk of heart disease and even cancer.

7. Glutathione, being called the superman of antioxidants, is the most powerful antioxidant in the body. It works around the clock to fend off offending substances. Glutathione is a triple threat to toxins. It neutralizes free radicals, enhances the immune system and detoxifies the liver.

Studies have shown that superoxide dismutase (SOD) acts as both an antioxidant and anti-inflammatory in the body. It neutralizes the free radicals that can lead to wrinkles and precancerous cell changes.

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These are just a few of the benefits that come with choosing grass-fed beef. Of course there are the obvious things that are left out of Grass-fed beef that also are benefits. Such as being hormone and antibiotic free.

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http://www.paleopersonaltrainer.com

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What exactly happens when cows eat corn?

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What exactly happens when cows eat corn?

Nowadays it nearly impossible to escape the new health food labels, Organic, GMO-Free, Gluten-Free, Antibiotic-Free, Natural, and now Grass-Fed. These are all important in terms of finding healthy foods at your local grocery store, but what are their meanings? For instance, why is Grass-Fed important? Grass-Fed beef in particular. In order to know why feeding cows grass is important, you need to know what the alternative is. The most common feeds given to commercial cows are grain and corn based. For the main topic of discussion, we will see what happens when cows are fed corn and why you should care.

Cows are classified as a ruminant and ruminants are not accustomed to eating high-starch foods like corn, which upsets their digestive system. Cattle create a lot of gas, which they usually expel, but when their diet is high in starch and low in roughage, it forms a layer of foamy slime in their stomach called the rumen.

This slime can trap the gas, causing the rumen to balloons out and press against the animal’s lungs. Unless you act quickly and relieve the pressure (usually by ramming a hose down the animal’s throat), the cattle will suffocate.

A corn diet can also generate acidosis. Unlike the highly acidic stomachs of humans, cattle’s stomachs are normally a neutral PH. Due to is acidic nature, corn turns their stomach unnaturally acidic. Acidotic animals tend to have diarrhea, ulcers, bloat, liver disease and a general weakening of the immune system.

Another terrible fact is that cattle cannot stay in a feed lot for more than six months, because a sustained maize diet will lead to fatal liver failure. As the acids corrode their stomach lining, bacteria enters the bloodstream and collects in the liver. Here is where the use of antibiotics comes into play. Antibiotics are given to reduce gas and prevent liver infection. However, the overuse of antibiotics in the feed lots means bacteria become resistant to them. This can be a real problem, leading to new, disease-resistant strains called super-bugs.

Crazy, right? Not only do these cows have a miserable life, but their meat is incredibly unhealthy for people to eat when they’re fed a corn-based diet.

*In my next post I’ll explain how Grass-fed meat, on the other hand, contains much more conjugated linoleic acid (CLA) and healthy saturated fats that protect from cancer, aide in fat loss, and improve brain & nervous system function. Grass-fed cows are also able to move around their pens for exercise and fresh air. They don’t have to stand around in their own excrement too. In my honest opinion, It’s worth the extra money and effort to track down local grass-fed meat. Not only is it better for your health and the cow’s, it tastes a million times better too!

http://www.paleopersonaltrainer.com/

12 Week Chin-Up Program

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12 Week Chin-Up Program

Ask any personal trainer or fitness enthusiast what they believe is one of the most difficult exercises and they will most definitely place the chin-up/pull-up at the top of the list. In fact, the vast majority of people are unable to perform even one full chin-up. Now there are a myriad of reasons for this, (obesity, lack of strength training and muscle development). However, one thing effects peoples’ ability to do a chin-up more than the rest, dedication. Trainees lack dedication to a specific goal. If they were to stay focused long enough, they would more than likely reap the benefits of their resolve. I have created a program that will guarantee your increased performance in the chin-up. My clients typically come from being able to do zero to being able to do 12 or more. The key is to stay focused and to not stray from your goal.

Note* You will be training in 3 phases (4 weeks each.) On the 3rd week of each phase, you will perform a deload week. You’ll decrease the volume of each exercise. This will allow you to properly recovery and achieve greater performance in week 4. When performing a chin-up or pull-up variation, you will be doing complete repetitions, meaning from a deep hang to chin at bar level. Zero cheating! Zero Kipping! These will impede improvements.

*Tempo training explanation: 20-0-1-2 = 20 sec. eccentric, 0 sec. at bottom position, 1 sec. concentric, 2 sec. at top position.

Before you being, I highly recommend you max out on chin-ups and write down how many you can do. Keep this record, you will want to see it later.

Phase 1 (weeks 1-4)

A1: Chin-Up (Neutral Grip)

  • Week 1: 5×1,  15-0-1-1 (60 sec, rest)
  • Week 2: 5×1 15-0-1-1 (60 sec, rest)
  • Week 3: 2×1 15-0-1-1 (60 sec, rest)
  • Week 4: 5×1 15-0-1-1 (60 sec, rest)

A2: Incline Bench Press

  • Week 1: 4 x 5, 5-0-1-1 (60 sec, rest)
  • Week 2: 4 x 5, 5-0-1-1 (60 sec, rest)
  • Week 3: 2 x 5, 5-0-1-1 (60 sec, rest)
  • Week 4: 4 x 5, 5-0-1-1 (60 sec, rest)

B1: Lat Pull-down

  • Week 1: 4 x 15, 4-0-1-1 (60 sec, rest)
  • Week 2: 4 x 15, 4-0-1-1 (60 sec, rest)
  • Week 3: 2 x 15, 4-0-1-1 (60 sec, rest)
  • Week 4: 4 x 15, 4-0-1-1 (60 sec, rest)

B2. Cable Chest Flye

  • Week 1: 4 x 12, 3-1-1-1, (60 sec, rest)
  • Week 2: 4 x 12, 3-1-1-1, (60 sec, rest)
  • Week 3: 2 x 12, 3-1-1-1, (60 sec, rest)
  • Week 4: 4 x 12, 3-1-1-1, (60 sec, rest)

C: Seated Dumbbell Curl

  • Week 1: 3 x 12, 4-0-1-2, (60 sec, rest)
  • Week 2: 3 x 12, 4-0-1-2, (60 sec, rest)
  • Week 3: 2 x 12, 4-0-1-2, (60 sec, rest)
  • Week 4: 3 x 12, 4-0-1-2, (60 sec, rest)

Phase 2 (weeks 5-8)

A1: Pull-Up

  • Week 5: 5 x 3, 7-0-1-0, (75 sec, rest)
  • Week 6: 5 x 3, 7-0-1-0, (75 sec, rest)
  • Week 7: 2 x 3, 7-0-1-0, (75 sec, rest)
  • Week 8: 5 x 3, 7-0-1-0, (75 sec, rest)

*Note: Hands are shoulder-width apart and pronated.

A2: Incline Dumbbell Press

  • Week 5: 5 x 5, 4-0-1-1, (75 sec, rest)
  • Week 6: 5 x 5, 4-0-1-1, (75 sec, rest)
  • Week 7: 2 x 5, 4-0-1-1, (75 sec, rest)
  • Week 8: 5 x 5, 4-0-1-1, (75 sec, rest)

B1: One Arm Dumbbell Row

  • Week 5: 5 x 6, 4-0-1-1, (75 sec, rest)
  • Week 6: 5 x 6, 4-0-1-1, (75 sec, rest)
  • Week 7: 3 x 6, 4-0-1-1, (75 sec, rest)
  • Week 8: 5 x 6, 4-0-1-1, (75 sec, rest)

B2: Pec Deck Flye

  • Week 5: 5 x 7, 4-0-2-1, (75 sec, rest)
  • Week 6: 5 x 7, 4-0-2-1, (75 sec, rest)
  • Week 7: 3 x 7, 4-0-2-1, (75 sec, rest)
  • Week 8: 5 x 7, 4-0-2-1, (75 sec, rest)

C: Barbell Curl

  • Week 5: 4 x 8, 4-0-2-2, (75 sec, rest)
  • Week 6: 4 x 8, 4-0-2-2, (75 sec, rest)
  • Week 7: 2 x 8, 4-0-2-2, (75 sec, rest)
  • Week 8: 4 x 8, 4-0-2-2, (75 sec, rest)

Phase 3 (weeks 9-12)

A1: Chin-Up (Supinated Narrow Grip)

  • Week 9: 5 x 5, 3-0-1-1, (75 sec, rest)
  • Week 10: 5 x 5, 3-0-1-1, (75 sec, rest)
  • Week 11: 2 x 5, 3-0-1-1, (75 sec, rest)
  • Week 12: 5 x 5, 3-0-1-1, (75 sec, rest)

A2: Flat Bench Press

  • Week 9: 5 x 5, 3-0-1-1, rest 75 seconds
  • Week 10: 5 x 5, 3-0-1-1, rest 75 seconds
  • Week 11: 2 x 5, 3-0-1-1, rest 75 seconds
  • Week 12: 5 x 5, 3-0-1-1, rest 75 seconds

B1: V-Grip Pull-down

  • Week 9: 4 x 15, 3-0-1-1 (75 sec, rest)
  • Week 10: 4 x 15, 3-0-1-1 (75 sec, rest)
  • Week 11: 2 x 15, 3-0-1-1 (75 sec, rest)
  • Week 12: 4 x 15, 3-0-1-1 c

B2: Dumbbell Bent-Arm Pull-over

  • Week 9: 4 x 12, 3-0-2-0 (75 sec, rest)
  • Week 10: 4 x 12, 3-0-2-0 (75 sec, rest)
  • Week 11: 2 x 12, 3-0-2-0 (75 sec, rest)
  • Week 12: 4 x 12, 3-0-2-0 (75 sec, rest)

C1: Dumbbell Hammer Curl

  • Week 1: 5 x 6, 3-0-1-2 (75 sec, rest)
  • Week 2: 5 x 6, 3-0-1-2 (75 sec, rest)
  • Week 3: 2 x 6, 3-0-1-2 (75 sec, rest)
  • Week 4: 5 x 6, 3-0-1-2 (75 sec, rest)

After your 12 week program designed to significantly increase your ability to do chin-up, now is the time to re-test. I assure you, you will be please with your progress. Time to go rep em out.

http://www.paleopersonaltrainer.com/

Why Paleo during Pregancy is Important

Annie Murphy Paul: What we learn before we’re born

“Our health and well being throughout our lives is crucially effected by the nine months we spend in the womb.

We all know that if there is any time in a women’s life that proper nutrition is considered the most important, it is the time she spends carrying a child. This is common knowledge. We have evidence of this in our millions of books and classes regarding nutrition while pregnant. Down to the everyday prenatal multivitamin recommended by most physicians. Given the obvious importance of what you eat during pregnancy and how it can effect your child for life, it behooves you to get it right. You only get one shot. However,we now know that there is more to it than that. What you experience in life while pregnant is also translated onto your child. This can majorly effect your child’s life and his or her predispositions. The fetus is forming it’s knowledge of the outside world and it’s only means of information is that which is passed down from the mother. Fetuses take cues from the intrauterine environment and tailor their physiology accordingly. This can effect everything from the speed of the baby’s metabolism to emotional and cognitive performance. In other words, you are not only what you eat, but also what your mother eats as well.

Dallas and Mellisa Hartwig from The Whole9 had a great interview with Chris Kresser on the subject of eating Paleo while pregnant. Chris is the author of The Healthy Baby Code that I highly recommend to all women who wish to optimize their eating for the health of the child. The link is at the bottom of this page.

Links:

The Role of L-Carnitine in Fat Burning and Exercise Recovery

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Carnitine is a quaternary ammonium compound biosynthesized from the amino acids lysine and methionine. In living cells, it is required for the transport of fatty acids from the cytosol (intracellular fluid) into the mitochondria during the breakdown of lipids (fats) for the generation of metabolic energy. ( In laymen terms, it grabs the fats and carries them into the stove for fuel ) Carnitine exists in two stereoisomers: it’s biologically active form L-carnitine, ( the one we’re talking about) and the biologically inactive D-carnitine.

While most studies regarding the performance enhancing properties of L-carnitine have been centered around its role in mitochondrial β-oxidation, whereas supplementing with L-carnitine aided in fat burning.  New studies however, have investigated another mechanism by which supplementing with L-carnitine could positively impact exercise recovery. Through cardiovascular research, it has been found that L-carnitine also enhances endothelial function. (The endothelium is the thin layer of cells that lines the interior surface of blood vessels, forming an interface between circulating blood in the lumen and the rest of the vessel wall. The endothelium has many important functions such as vasoconstriction and dilation, blood clotting, and acts as a filter.) The hypothesis that L-carnitine supplementation may aide in exercise recovery is centered on improving blood flow to muscle tissues and decreasing hypoxic stress and its resulting sequelae (consequences). These studies have shown a decrease in markers of purine catabolism ( a byproduct of which is uric acid),  free radical generation and muscle soreness as a result of L-carnitine supplementation. Subsequently,  after direct assessment of muscle tissue damage via magnetic resonance imaging, it has been shown that L-carnitine does have the ability to reduce tissue damage related to hypoxic stress.

Resources:

http://en.wikipedia.org/wiki/Carnitine

http://www.ncbi.nlm.nih.gov/pubmed/23075564

Over 4,000 Free Paleo Resources

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Whether you are new to Paleo or a senior member in the “Paleosphere” , International Paleo Movement Group (IPMG) should be a staple in your resource repertoire. With more than 4,000 members and growing by the minute, this collection of knowledge embodies every aspect of health, fitness, and nutrition. IPMG is steadily becoming a mecca for Paleo bloggers, fitness experts, chefs, authors, producers, etc. It’s a Paleo Net-workers’ dream. I highly recommend you visit this group and broaden your scope regarding nutrition and the human body. With the ability to search for past topics/discussion feeds and an extensive uploaded files database ranging from he role of diet in treating autism spectrum disorders to the recipe to Paleo butternut squash soup, you will most certainly find your desired subject matter. Apart from the intellectual faction, there is also a very warm and supporting fellowship between the group members whose sole intent is to help each other down their road to better health and happiness.

International Paleo Movement Group was founded by Karen Pendergrass (Paleo Honey Badger). A formidable force in the ancestral health crusade against the Standard American Diet (SAD). Karen is also the champion of such Paleo all-stars as Paleo Friendly, Paleo Approved, and The Paleo Foundation.

Links:

International Paleo Movement Group

Paleo Friendly

Paleo Approved

The Paleo Foundation

Crossfit, where intensity equals Flow

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Flow Psychology is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does. Also known as, “getting in the Zone.”

10 minute warm up, a light sweat on your brow, the soft-dry feeling of chalk on your hands, the literal feeling of the thoughts that were flooding your mind being forgotten. Wiped clean. Replaced by a singular thought. A strong, deep thought.  A thought that takes on its own life. You are not in control of this thought, this thought is in control of you. You have just entered “the zone”. Coach puts his thumb on the clock. You grab the bar. Go! Flying through the movements with no thoughts of mortgage, bills, or work. The whole of your thoughts are, “10 more reps, 9 more reps, 8 more reps,…” Total involvement in your activity. There is a happiness, a peace about you. This is the result of living in the moment. No worries, you’re as carefree as a child. Something, every adult should experience regularly.

So what is happening? How can we possible function without conscious thought?

Your immensely powerful subconscious took control. Your subconscious mind never forgets. It stores every memory you have experienced. It files away every movement pattern you’ve made and recognizes the ones your currently doing. Allowing you to respond by reflex with improved coordination and a sense of ease. This is the driving force behind every great athletic feat, every gold medal, every championship. So kick back and enjoy the ride.

In order to fully reap the benefits of crossfit, it takes one thing, commitment. You have to commit to every workout, every set, every rep, leave everything you have on the proverbial field. This means that you need to be focused and you need to be intense. These are the factors that will slip you into “the zone”.

 

 

http://en.wikipedia.org/wiki/Flow_%28psychology%29

 

Beware Fake Kobe

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So you head down to your local grocery store. Today is the day that you bite the bullet. You have seen the huge, delicious Kobe steaks, looking majestic beside their stepchild Prime USDA ribeyes for years. You told yourself that someday you would buy one of those bad boys.  But the truth is, that’s not real Kobe beef. What you bought was an expensive fake advertisement. In fact, if you happen to have bought this steak before August 27, 2012, there was no possible way it was real Kobe beef because before then, it was illegal to import Kobe into the U.S. How in the world could they market these steaks as Kobe then? Well as it is true that the Kobe name is trademarked and protected by law in Japan, these laws are not recognized by the U.S.  As long as the U.S. administrative agencies are concerned, if the beef part still comes from cows, it’s good to go. Just like the recent surge in the use of the unregulated label term “natural,” it is an adjective used mainly to confuse consumers and profit from that confusion. Furthermore, when the U.S. changed their importation laws last August, the small amount that is being imported today is going almost exclusively to high-end steakhouses; who will charge dearly for it. So for future reference, unless you are dining at a  exclusive steakhouse, like the Old Homestead in New York and your paying $350 or more for your real Kobe steak, it’s certainly just another knock-off.