Grass-Fed and Pasture-Raised Meat and Animal Products

When meat comes from animals raised on pasture, it can be part of a healthy diet for those who choose to eat it.

Unlike grain-fed meat, grass-fed and pasture-raised meats are  good sources of anti-inflammatory omega-3 fatty acids. Meat that comes from animals raised on grains, like corn and soybeans, is high in pro-inflammatory omega-6 fatty acids.

Omega-3 and omega-6 fats are called "essential" because our bodies can't make them and they must come from our diet. Omega-3 fats reduce inflammation in the body, while omega-6 fats increase inflammation. And our bodies need both.

Inflammation can be a good thing: it helps our immune system fight bacteria and viruses that can make us sick, and it's essential for healing injured tissues. But we also need to be able to turn inflammation off once it's no longer needed.

Because inflammatory biochemical pathways in the body must be balanced with anti-inflammatory pathways, ideally, we should get omega-3 and omega-6 fats from our diet in equal amounts.

Most people in the United States get way too many omega-6 fats, and animal products are a big part of the problem. A study published in the New England Journal of Medicine found that eggs from chickens fed corn contained 20 times more omega-6 fats than omega-3 fats, while eggs from chickens raised on pasture contained roughly equal amounts.

As a general rule, omega-6s are found in grains and omega-3s are found in leaves, nuts, seeds, fish and seafood. So when animals are allowed to roam free and forage for their natural diet - which includes leaves, grass, nuts or seeds - their meat, milk and eggs are good sources of omega-3 fats. But when animals eat grains, their meat, milk and eggs contain excess amounts of omega-6 fats.

Consuming too many omega-6 fats from grains, grain-fed animal products and processed foods made with soybean oil or corn oil is certainly a significant factor in the current crisis of inflammatory illness. Chronic and deadly diseases linked to both diet and inflammation include cardiovascular disease, diabetes and cancer. Together, these three conditions currently kill two out of every three people in the United States.

To protect your health, seek out meat, milk and eggs from animals raised on pasture. These products are often more expensive than their grain-fed counterparts, but remember that quality is more important than quantity. It's better to eat smaller amounts of grass-fed meat than larger amounts of grain-fed meat. And a little meat can go along way, especially when added to soups and salads.

Think of it as a healthy condiment for a plant-based diet.

Reference:

Simopoulos AP and Salem N Jr. n-3 fatty acids in eggs from range-fed Greek chickens. New England Journal of Medicine. 1989 Nov 16;321(20):1412.

Exercise Prevents Colds and Flu

A study published in the British Journal of Sports Medicine
found that regular exercise was associated with fewer upper respiratory infections and less severe symptoms.

Researchers followed more than 1000 adults, between the ages of 18 and 85 years, for 12 weeks in the fall and winter. Compared to sedentary individuals who exercised once per week at most, those who exercised five or more days per week spent 43 percent fewer days with upper respiratory infections like colds and flu. When the exercisers did get sick, they experienced up to 41 percent fewer symptoms.

Reference:

Nieman DC et al. Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine. 2010 Nov 1.

Preparing for Childbirth

Research studies show that for women with healthy, uncomplicated pregnancies, giving birth at home is just as safe as, or even safer than, hospital birth.

The largest scientific study of home births, published in 2005 in the British Medical Journal, followed 5,418 women from the United States (98 percent) and Canada (2 percent). Childbirth intervention rates were very low, the infant mortality rate was less than 0.2 percent, and the maternal mortality rate was zero. Researchers concluded that "planned home birth for low risk women in North America using certified professional midwives was associated with lower rates of medical intervention but similar intrapartum and neonatal mortality to that of low risk hospital births in the United States."

If you're expecting a baby, join Choices in Chlidbirth for these FREE informational workshops:

Choosing a Home Birth

Learn what to expect in home birth settings, network with other expectant parents, listen to stories of new parents who gave birth at home, and have your questions answered by a Mother-Friendly provider.

     Date: Wednesday, January 12
     Time: 6:15 - 8:30 pm
     Location: 14th Street Y (344 E. 14th) Room 301
     Cost: Free

Preparing for Birth: A Focus on Childbirth Education

Learn about various types of childbirth education, listen to stories of new parents, network with other expectant parents, and have your questions answered by a Mother-Friendly provider.

     Date: Monday, January 24
     Time: 6:15 - 8:30 pm
     Location: 14th Street Y (344 E. 14th Street), Room 301
     Cost: Free

Choices in Childbirth is also offering a free workshop on breastfeeding and self-care during the early postpartum period in February and a free workshop on labor coping strategies in March.

If you'd like to make a donation to Choices in Childbirth to help keep these classes free, visit this link and show your gratitude.

Reference:

Johnson KC and Daviss BA. Outcomes of planned home births with certified professional midwives: large prospective study in North America. British Medical Journal, 330(7505):1416, 18 June 2005.

Easy Baked Eggs

Looking for a New Year's resolution?

What about eating more non-starchy vegetables?

They are full of fiber, nutrients and phytochemicals that can protect us from disease. Cooked tomatoes are the best source of lycopene, a carotenoid with antioxidant and anti-cancer activity.

When it comes to eating more vegetables, start with the first meal of the day. For most people, this is a meal made mostly of flour and sugar: processed breakfast cereal, cereal bars, toast, Pop-tarts, pastries, croissants, jelly, doughnuts, French toast, waffles, pancakes and syrup.

Instead, eat protein and veggies for breakfast. If they are healthy choices for lunch and dinner, why wouldn't they be healthy choices for breakfast?

This recipe is a simple way to add more vegetables to your diet. It makes a quick, nutritious breakfast on busy mornings, but it can also be served for brunch, lunch or dinner. Two eggs are ideal for a main course and a single baked egg makes a nice appetizer. If you're feeding a crowd, bake the eggs in an oven-proof dish instead of individual ramekins.

I used leftover crushed tomatoes, mixed with some garlic and herbs, but you could substitute other veggies (this is a great way to use up leftovers). Try sautéed vegetables, steamed spinach, ratatouille, lentils, or anything else you can nestle an egg into.

Because it melts so beautifully, I topped my eggs with a few pieces of Munster cheese. You could use another cheese, or skip it if you prefer. A sprinkle of fresh chopped herbs would be ideal. 

Easy Baked Eggs

GLUTEN-FREE

• Crushed tomatoes or other cooked vegetables, 1 cup per serving
• Pasture-raised eggs, 1 or 2 per serving
• Sea salt
• Ground peppercorn
• Slices of Munster cheese or other cheese
• Fresh chopped herbs to garnish (optional)

Preheat the over to 400F.

Fill individuals ramekins or a large baking dish with the tomatoes. Make indentations, enough to accommodate all of your eggs, then crack one egg into each indentation. Sprinkle with sea salt and peppercorn. Top with cheese.

Transfer the eggs to the oven and cook for 10 to 20 minutes, depending on how thoroughly you like your yolks cooked. Serve hot.

Eat the Whole Orange

As a conscious omnivore, when I eat meat, I eat as much of the animal as possible.

I like to treat fruits and vegetables the same way.

I save scraps like leek tops and shiitake stems for soup stock. I buy beets with their greens attached and eat those too. I roast the seeds from squash and pumpkins. And I always eat the outer layer of fruits and vegetables whenever possible because they are most nutritious with their skins and peels intact.

Antioxidants, which protect plants from the sun's ultraviolet radiation, are concentrated in the outer layer of fruits and vegetables. Produce peels and skins are also good sources of fiber, minerals and other important phytonutrients.

Citrus fruits have exceptional peels. They contain flavonoids like nobiletin and tangeritin that have anti-inflammatory and anti-tumor effects in the body. Studies show that these flavonoids can induce the death of cancer cells (apoptosis) and reduce the chance that tumors will spread to other parts of the body.

Limonene, a monoterpene compound found in the essential oils of citrus fruit peels, also has anti-cancer activity. It stimulates enzymes in the liver that break down carcinogens and alters gene expression in cancer cells to inhibit their growth. Monoterpenes like limonene have been shown to prevent cancers of the breast, colon, liver, lung, pancreas and skin.

Because pesticides are often concentrated on the outer layer of produce, only eat peels from citrus fruits that have not been sprayed. When your citrus fruits are organic, always eat their zest.

Citrus fruits are easy to find in the winter and several varieties abound: grapefruits, oranges, blood oranges, tangerines, clementines, mandarins, satsumas, lemons, limes, kumquats, etc. When you buy by the bag, prices for organic fruit can be comparable to their conventional counterparts.

How can you eat citrus zest?

• Stir it into yogurt and smoothies

• Sprinkle it on top of oatmeal and granola

• Whisk it into vinaigrettes and sauces

• Grate it into soup or risotto

• Dry it and add it to loose leaf teas, seasoning blends, and dry rubs

• Make a citrus reduction that you can drizzle over yogurt or whisk into vinaigrette (recipe follows)

Blood Orange Reduction

Make extra of this reduction if you can because it's lovely to have some leftover in the fridge. I like to stir it into cooked steel cut oats and add a dollop of plain whole milk Greek yogurt. (To make steel cut oats, bring 1 part rinsed oats and 3 parts water to a boil, turn off heat, cover, allow to sit overnight, then cook on the stove top over low heat for 10 minutes or until thickened as desired.)

If you can't find organic blood oranges, use another variety.

2 organic blood oranges, zest and juice
Zest of 2 organic lemons (save the juice for another purpose)
Pinch sea salt

Add all the ingredients to a small saucepan and warm over medium heat. Once the mixture starts to simmer, turn the heat down to low. Swirl occasionally and allow it to reduce until it becomes a few spoonfuls of a thick sauce. Taste for seasoning and adjust if necessary. Cool completely and store in an airtight container.

Blood Orange Balsamic Vinaigrette

This recipe is the perfect amount for a big salad. If you want to have some leftover, double or triple the batch.

1 tbsp blood orange reduction
1 tbsp balsamic vinegar
3 tbsp extra virgin olive oil, first cold pressing
Ground peppercorn to taste
Pinch sea salt (optional)

Whisk all ingredients together until smooth. Use immediately or store in an air-tight container in the fridge.

References:

Rooprai HK et al. Evaluation of the effects of swainsonine, captopril, tangeretin and nobiletin on the biological behaviour of brain tumour cells in vitro. Neuropathology and Applied Neurobiology. 2001 Feb;27(1):29-39.

Crowell PL, et al. Human Metabolism of the Experimental Cancer Therapeutic Agent D-Limonene. Cancer, Chemotherapy and Pharmacology, 1994;35:31-37.

Crowell PL and Gould MN. Chemoprevention and Therapy of Cancer by d-Limonene. Critical Reviews in Oncogenesis, 1994;5(1):1-22.

Dietary Phytochemical Research Demonstrates Potential for Major Role in Cancer Prevention. Primary Care & Cancer, 1996;16(7):6-7.

Foods That May Prevent Breast Cancer: Studies Are Investigating Soybeans, Whole Wheat and Green Tea Among Others. Primary Care and Cancer, February 1994;14(2):10-11.
 
Haag JD et al. Limonene-Induced Regression of Mammary Carcinomas. Cancer Research, 1992;52:4021-4026.

Hensrud DD and Heimburger, DC. Diet, Nutrients, and Gastrointestinal Cancer. Gastroenterology Clinics of North America, June, 1998;27(2):325-346.

Lee YC et al. Nobiletin, a citrus flavonoid, suppresses invasion and migration involving FAK/PI3K/Akt and small GTPase signals in human gastric adenocarcinoma AGS cells. Molecular and Cellular Biochemistry. 2011 Jan;347(1-2):103-15. Epub 2010 Oct 21.

Leonardi T et al. Apigenin and naringenin suppress colon carcinogenesis through the aberrant crypt stage in azoxymethane-treated rats. Experimental Biology and Medicine (Maywood). 2010 Jun;235(6):710-7.

Orange Peel Oil Studied as Cancer-Fighting Agent. Medical Tribune, May 30, 1991;11.

Potter JD. Your Mother Was Right: Eat Your Vegetables. Asia Pacific Journal of Clinical Nutrition, 2000;9(Suppl.):S10-S12.

Schardt D. Phytochemicals: Plants Against Cancer. Nutrition Action Health Letter, April 1994;21(3):7-13.

Stavric B. Role of Chemopreventers in Human Diet. Clinical Biochemistry, 1994;27(5):319-332.

Steinmetz K and Potter JD. Vegetables, Fruit and Cancer II: Mechanisms. Cancer Causes and Control, 1991;2:427-442.

Steinmetz KA and Potter JD. Vegetables, Fruit, and Cancer Prevention: A Review. Journal of the American Dietetic Association, 1996;96:1027-1039.

Is Calcium Dangerous?

An article published earlier this year in the British Medical Journal concluded that taking calcium supplements is associated with an increased risk of having a heart attack.

However, there were several problems with this study. Among them:

• It was a meta-analysis, a study of studies, but the studies selected excluded several trials that linked calcium supplements to a reduced risk of heart attack. 

• Vitamin D helps our bodies absorb calcium, but the study excluded people who took calcium in combination with vitamin D.

• According to the researchers, the increase in heart attacks was only "modest" and there was no increase in the number of deaths from heart attacks.

This isn't the first poorly designed trial to grab headlines while misleading and confusing the public, but it raised an important issue. Too many people take too much calcium.

Of course our bodies need calcium. Most of it is used to strengthen bones and teeth, but calcium has other important functions. It stabilizes cell membranes and aids the transport of compounds into and out of cells. Calcium regulates neurotransmitters, substances that transmit nerve impulses, and helps initiate blood clotting. And without calcium, muscles, including the heart, don't contract properly.

Bone Metabolism

Putting more calcium into your body doesn't necessarily mean putting more calcium into your bones. Bones are constantly remodeling themselves and this complex process is controlled by a complex system of hormones. It is not controlled by the amount of calcium you take in (although calcium must be present in the blood before it can be incorporated into bone matrix).

Many factors are involved in bone mass: bone cell growth, bone cell destruction, mineralization (adding more minerals like calcium to bone matrix) and resorption (removal of minerals like calcium from bone matrix).

In childhood, when bone cell growth exceeds bone cell destruction, our bones and our bodies become bigger. Once we're fully grown, bone growth balances bone destruction. After the age of 30, bone destruction slowly begins to exceed bone growth and we gradually lose bone mass as we age. After 50, declining levels of estrogen and testosterone can speed the process.

At any age, exercise can slow or even reverse bone loss. Simply put, our bones stay strong when we stay active. Weight-bearing exercises and activities that place forces on bones stimulate growth, ensuring that the body will be able to withstand future forces. When we become sedentary and forces that stimulate bone growth no longer exist, we lose bone mass. 

Osteoporosis

The number one reason that people take calcium supplements is to prevent bone loss and osteoporosis. But for most older people, osteoporosis is not a disease at all. It's a natural aging process.

The real danger is not weak bones. Falls and fractures have a much greater impact on quality of life. Only 1 in 4 elderly individuals who sustain such injuries are able to return to their pre-fracture activity level. 75 percent of older adults who survive falls require specialized long-term care in a rehabilitation facility or nursing home, and 25 percent die within one year.

Regular exercise not only keeps bones strong, it also improves balance and coordination, making falls and fractures less likely. Studies have shown that walking at least 2 hours each week can reduce the risk of hip fractures in elderly adults. For best results, I recommend participating in a variety of activities that apply forces to a variety of bones.  People who do not exercise regularly should talk to their doctor before they start.

To further reduce the risk of falls and fractures, older adults should live in clutter-free environments with good lighting, have their sight and hearing tested annually, wear rubber-soled shoes and use caution when walking on slippery or uneven surfaces.

Calcium Supplements

Getting enough calcium is important but more isn't necessarily better. Worldwide population studies have shown that people who consume the most calcium – like those in Scandinavian countries and the United States – also have the highest rates of fracture, while people who consume the least – like those in Asian and Mediterranean cultures – have the lowest fracture rates.

Ideally, calcium should come from our diet.  When it doesn't, it must be supplemented. Our bodies probably need about 1000 mg of calcium each day. But before you start taking supplements, evaluate your diet and estimate your true needs.

Each day, the average person usually consumes at least 300 mg of calcium from foods that are not especially rich in calcium. So assume a starting point of 300 mg and add what you get from these calcium-rich foods:

• 1 cup of cooked spinach = 300 mg of calcium
• 1 serving of dairy (1 cup of milk or yogurt, or 1.5 ounces of cheese) = 300 mg of calcium
• 3 ounces of fish with soft bones that you eat like canned wild salmon and sardines = 400 mg of calcium
• 1 cup of cooked collard or turnip greens = 400 mg calcium

Adults who eat, on average, at least one daily serving of dairy, dark green leafy vegetables or fish (with bones) already get 600 mg of calcium from food alone. So they only need to supplement 400 mg per day.

Adults who eat at least three servings of these foods have no need to supplement calcium at all. This is a good goal.

Calcium supplements come in many forms. Calcium carbonate is inexpensive to produce and widely available, but it is more difficult to digest and can cause constipation. Larger doses are required because a lower percentage is absorbed.

Better choices include calcium citrate, calcium malate and calcium aspartate. These forms are more costly to produce and take up more space inside capsules and tablets, but they are better tolerated and more easily digested and absorbed by the body.

Those who do take calcium supplements should supplement an equal amount magnesium. Get magnesium from foods too. Good sources include tofu, cherries, figs, beans and lentils, halibut, dark green leafy vegetables like Swiss chard and beet greens, and nuts like almonds and cashews.

Vitamins D and K are necessary for the absorption and utilization of calcium. Vitamin K should not be taken in supplement form unless your doctor recommends it, but you should include food forms in your diet. Turnip greens and broccoli are by far the best source of vitamin K, but other green leafy vegetables, cabbage, liver and green tea are also good sources. Make sure to eat these foods with some form of fat to ensure that the vitamin is well-absorbed. Vitamin K plays an important role in blood clotting, so individuals taking blood-thinning medications should get specific dietary recommendations from their doctor.

Sunlight stimulates the skin to produce vitamin D - which is why deficiencies are most common in winter and in areas furthest from the equator - but vitamin D can also be found in food. Good sources include cod liver oil, fish (especially sardines, which are also a good source of calcium when consumed with the bones), mushrooms, egg yolk, lamb and beef.

Vitamin D can also be found in supplements. Because it is fat-soluble, vitamin D should always be taken with food or fish oil.

However, taking too much vitamin D in supplement form can cause it to accumulate in the body and reach toxic levels. Small amounts are usually not worrisome, but larger amounts (1,000 IU per day or more) should only be taken if blood tests show that levels are low. If you aren't sure, ask your doctor for the test. It's worthwhile because low levels of vitamin D have been linked to an increased risk of osteoporosis, autoimmune disease, depression, heart disease and cancer.

Remember that supplements are no substitute for a healthy diet and that calcium output is as important as calcium intake. Excessive consumption of coffee or alcohol, and diets high in sodium, animal protein and grains can cause the kidneys to increase excretion of calcium. But plant-based diets high in vegetables and fruits and low in sodium additives cause the kidneys to increase calcium retention. It's a great reason to eat plenty of dark leafy greens and avoid processed foods.

References:

Bolland MJ et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. 2010 Jul 29;341:c3691. doi: 10.1136/bmj.c3691.

Feskanich D et al. Walking and Leisure-Time Activity and Risk of Hip Fracture in Postmenopausal Women. Journal of the American Medical Association. 2002;288(18):2300-2306. doi: 10.1001/jama.288.18.2300

Koot VC et al. Functional results after treatment of hip fracture: a multicentre, prospective study in 215 patients. The European Journal of Surgery. 2000 Jun;166(6):480-5.

Aspirin Against Cancer?

Aspirin recently made headlines as an anti-cancer drug.

In a new study, researchers followed more than 25,000 people who took aspirin regularly for five years. They concluded that taking aspirin daily was associated with a 21% reduced risk of cancer.

This does make some sense.

Aspirin is an anti-inflammatory drug, and inflammation has a strong association with cancer. Inflammatory mediators stimulate cell division and inhibit cell death, prompting tumors to get bigger. Inflammation also triggers tumors to release vascular endothelial growth factor (VEGF), a protein that stimulates the growth of new blood vessels needed to fuel tumor growth and spread malignant cells throughout the body.

Researchers at the Glascow Hospital in Scotland have also linked inflammation to cancer survival. They found that cancer patients with the lowest levels of inflammation lived longer and those with the highest levels of inflammation had the worst prognosis.

Aspirin may reduce inflammation, and reducing inflammation may reduce the risk of cancer, but aspirin isn't the best strategy for cancer prevention. Common side effects include nausea, vomiting and heartburn, especially when taken long term. But more serious and life-threatening adverse reactions can occur, like hepatitis (inflammation of the liver) and internal bleeding.

A Better Strategy

Eating an anti-inflammatory diet and leading an anti-inflammatory lifestyle is a healthy way to prevent cancer and reduce the risk of other chronic illness like cardiovascular disease, diabetes and obesity.

An anti-inflammatory diet is rich in antioxidants and omega-3 fatty acids found in:

• Vegetables and fruit 

• Raw nuts and seeds

• Nontoxic seafood like wild salmon, Pacific halibut, herring, sardines and anchovies

• Meat, eggs and dairy products from animals raised on pasture and never exposed to pesticides, antibiotics or hormones

To follow an anti-inflammatory diet, it is important to avoid trans-fats, simple carbohydrates and omega-6 fatty acids found in:

• Flour and foods made from flour

• Sugar, sugar substitutes, corn syrup, agave nectar and sweet foods and beverages

• White rice

• Meat, eggs and dairy products from animals fed grains (even if those grains are organic)

• Industrial fats like corn, soybean, sunflower, safflower, canola oils and vegetable oils

An anti-inflammatory lifestyle involves avoiding exposure to toxic and carcinogenic chemicals. Regular exercise is also important because it has anti-inflammatory effects in the body and it helps improve cardiovascular and musculoskeletal fitness, balance, coordination, mood and sleep.

Fish Oil

If you seeking a supplement to provide anti-inflammatory and anti-cancer effects, consider fish oil.

Like aspirin, fish oil reduces inflammation in the body and prevents cells from getting too sticky and forming clots. But unlike aspirin, fish oil is safe for long term use and does not compromise the gastrointestinal lining. Individuals who are allergic to fish and those who take blood-thinning medications should seek individualized recommendations from their doctor before taking fish oil.

Purity is important because toxic contaminants like heavy metals and industrial pollutants are stored in animal fat, i.e. oils from fish. Look for a reputable brand that can provide proof of purity from an independent lab. I like Nordic Naturals because their fish oils are pure and they use only sustainably harvested fish to make their products.

Reference:

Rothwell PM et al. Effect of daily aspirin on long-term risk of death due to cancer: analysis of individual patient data from randomised trials. The Lancet, Early Online Publication, 7 December 2010.  doi:10.1016/S0140-6736(10)62110-1