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CoQ10 Supplements… Eat Your Heart Out!

By: Kelley Herring, Healing GourmetFish Oil

Today, I’d like to tell you about a nutrient that is absolutely vital to your health. Unfortunately, most of us don’t get enough, because it’s found in so few foods. Of course, you could take it as a supplement… if you don’t mind paying up to $120 a month.

But here’s the good news. I’ll also show you the unique and delicious food that contains more of this nutrient than any other, plus how you can consume as much as your body needs for just a few dollars per month.

The nutrient that I’m talking about is Coenzyme Q10. There’s a good chance you’ve heard of CoQ10. You might even be taking it as a supplement. But you might not know why this essential nutrient is so beneficial.

CoQ10 is a molecule that is found in the greatest concentration in the mitochondria of cells. This is the powerhouse of each cell, where energy is produced. And CoQ10 is vital for this process.

This is one reason why CoQ10 levels are closely related to athletic endurance and time to exhaustion. It is also why high levels promote a strong heart beat. In fact, CoQ10 is crucial for the heart because of the constant energy that is required to be produced.

Supplementing with CoQ10 has been shown to reduce blood pressure, improve arterial health, and dramatically cut the risk of heart failure. In fact, many hospitals use this nutrient specifically to treat congestive heart failure.

CoQ10 is also a powerful antioxidant and immune booster that guards against disease-promoting damage to proteins, lipids, and DNA. CoQ10 is vital to the health of virtually all human tissues and organs, including the brain as well.

Unfortunately, CoQ10 levels in the brain begin declining at the age of 20 and sharply decline after the age of 35. However, age is not the only culprit when it comes to declining CoQ10. This vital compound can also be depleted by:

•    Pharmaceutical drugs (Statin medications, in particular, decrease the body's internal production of Coenzyme Q10 by as much as 40%)
•    Long duration exercise
•    Consuming a vegan diet or avoiding red meat

And the depletion of CoQ10 – whether it is the natural result of aging or other factors – is bad news for your health. Scientific studies have linked CoQ10 deficiency with a wide variety of health conditions, including:

•    Cardiovascular disease and hypertension
•    Cancer
•    Gum disease
•    Mitochondrial disorders and chronic fatigue
•    Obesity and diabetes
•    Parkinson's disease
•    Gastric ulcers
•    Allergies
•    Migraine headaches
•    Muscular dystrophy

If you have a forward-thinking holistic doctor, he or she may have recommended that you take a high quality CoQ10 supplement (in the most bio-available form: ubiquinol).

This is certainly a beneficial step and it can make a world of difference in your health and energy levels. But it can also be very expensive. For example, Dr. Julian Whitaker recommends that most adults take 100 – 200 mg of CoQ10 daily. For those with existing health conditions – particularly heart trouble and diabetes – he recommends 300 – 600 mg daily.

Depending on the brand of supplement you buy, this could run upwards of $100 per month. That’s certainly worth it if your life depends on it… but the good news is that there is an even more effective and much less expensive way to get youth-promoting, disease-fighting CoQ10 into your cells…

Eat Your Heart Out: Introducing the SUPERIOR Source of CoQ10

CoQ10 was first identified in the mitochondria (the tiny powerhouse of each cell) of beef heart in 1957.

Why the heart?

Because CoQ10 is most abundant in the organs with the highest rates of cellular metabolism –first and foremost – the heart. In fact, CoQ10 levels in the heart are roughly THREE times that found in the liver and FOUR times higher than levels found in muscle meats.

Take a look at the foods that contain the greatest CoQ10 levels per gram:

Food CoQ10 (mcg/g)
Beef Heart 113
Sardines 64
Mackerel 43
Beef Liver 39
Beef 31-37
Pork 24-41
Pork Liver 23
Chicken 14-21
Tuna 16
Lard 10
Butter 7
Eggs 1-4

There are small levels of CoQ10 in certain fruits and vegetables. For example, spinach and broccoli contain about 10 micrograms per gram. But most plant foods have only about 1 microgram per gram – not nearly enough to provide the benefits you need.

As you can see, animal foods clearly top the list. And it is the organs – namely the heart – that contain the most of all. According Dr. Al Sears, M.D. and author of The Doctor’s Heart Cure, the organs of wild, grass-fed animals have up to ten times more CoQ10 than the organs of grain-fed animals. He says:

"Unless you regularly consume wild game or eat internal organs of grass-fed animals, it is difficult to maintain good blood levels of CoQ10 from dietary sources alone."

So, how much beef heart would you need to consume to get the upper limit of CoQ10 recommended by Dr. Whitaker for those with heart trouble?

I’ll save you the calculations. You would need to eat about 1.8 ounces of beef heart to consume 600 mg of CoQ10 daily. On the other hand, you would need to eat only one third of an ounce daily to consume the amount he recommends for “most people.”

How does that compare to supplements in terms of price?

If you were to purchase a 30-count bottle of 200 mg soft gels of CoQ10 (ubiquinol) from the Puritan’s Pride website, it would cost you $39.59. If you were to take the upper limit recommended by Dr. Whitaker, your monthly expenditure would be around $120.

At today’s price on the U.S. Wellness Meats website, the same amount of CoQ10 in the form of beef heart would cost you just $19 a month. And keep in mind – this comes in the form of a healthy and delicious food, not just a supplement. If your goal was to consume the lower end of the recommended daily dose, it would cost you just over $3 a month!

That is a very small price to pay for one of the most beneficial and necessary nutrients your body requires.

If you’re new to eating organ meats, you may wonder: What’s the best way to enjoy heart?  

Your Recipe for Bountiful Energy, Cellular Health and Longevity

As a muscle, beef heart is the mildest member of the offal family. In fact, it tastes a lot like steak or brisket. And while you can certainly grill or sauté it, or grind it into any recipe that calls for ground meat, a good amount of CoQ10 will be lost during cooking.

In fact, studies show that CoQ10 begins to degrade around 45 degrees Celsius (113 degrees Fahrenheit) and nutrient loss will vary with the cooking method.

A great way to preserve the nutritional benefits and maximize those precious grams of CoQ10 is to enjoy beef heart as the Europeans have for centuries: tartare.

Steak tartare, popular in Parisian bistros, is simply “highly seasoned ground beef eaten raw”. Using beef heart, we can create this same delicious and elegant appetizer, but with a hefty 250 mg of CoQ10 per 1-ounce serving.

Grass-Fed Beef Heart Tartare Recipe

Ingredients
•    3 pounds raw grass-fed beef heart*, trimmed
•    2 tsp. capers, rinsed
•    2 Tbsp. red onion, finely diced
•    2 organic Serrano peppers, sliced thin
•    10 organic Kalamata olives, pitted and halved
•    2 tsp. organic lemon zest, finely grated
•    1 organic fire-roasted red pepper, sliced into ½ inch strips
•    Extra-virgin olive oil
•    1 Tbsp. organic red wine vinegar
•    4 tsp. fresh basil, julienned
•    4 tsp. fresh mint, julienned
•    2 Tbsp. extra virgin olive oil
•    ½ tsp. mineral-rich sea salt or Maldon salt
•    Bunch of fresh parsley, for garnish
•    Grain free bread, sliced and toasted
Preparation
1.    First, prepare the heart. Trim off any sinew and gristle and cut into pieces small enough to fit through a meat grinder on medium dice. Alternately, cut the beef heart into ¼-inch pieces.
2.     In a medium, non-reactive bowl, combine the heart with the capers, red onion, Serrano and fire roasted peppers, Kalamata olives and lemon zest.
3.    Gently mix with your hands, taking care to not over-mix the ingredients.
4.    Sprinkle with salt, olive oil, vinegar, oil and herbs and mix gently.
5.    Place tartare over a bed of fresh parsley and serve with sliced and toasted grain-free bread.

*Consuming raw meat can increase the risk for foodborne illness. Always be sure to purchase grass-fed meat from a purveyor you trust.


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ED NOTE: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product – Better Bread – a 100% Paleo bread mix you can whip up in 5 minutes flat.

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REFERENCES:
1.    Pinar Ercan, Sedef Nehir. Changes in content of coenzyme Q10 in beef muscle, beef liver and beef heart with cooking and in vitro digestion. Journal of Food Composition and Analysis. Volume 24, Issue 8, December 2011, Pages 1136–1140
2.    G. De Pinieux, M. Ammi-Sai, et al. Lipid-lowering drugs and mitochondrial function: effects of HMG-CoA reductase inhibitors on serum ubiquinone and blood lactate/pyruvate ratio. Br J Clin Pharmacol 1996; 42: 333–337
3.    Kamei et al., “The distribution and content of ubiquinone in foods,” Internat. J. Vit. Nutr. Res. 56 (1986) 57-63.
4.    Mattila, et al., “Coenzymes Q9 and Q10: contents in foods and dietary intake,” Journal of Food Composition and Analysis 14 (2001) 409-417.
5.    Ghirlanda, et al., "Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study," Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.
6.    Linus Pauling IN stitute's Micronutrient InformationCenter. CoQ10
7.    Sears, Al, MD, The Doctor's Heart Cure: Discover the Simple, Easy, Enjoyable and Above-All PROVEN Plan to Lose Weight and Achieve a Shock-Proof, Disease-Resistance Heart — with Delicious, Natural Foods and Just a Few Minutes of Exercise a Day, St. Paul: Dragon Door, 2004, 133-146.
8.    Weber et al., "The coenzyme Q10 content of the average Danish diet," Int J Vitam Nutr Res. Vol. 67 No. 2 (1997) 123-129.

Build a Healthier Brain and a Leaner Body with these “Dangerous” Compounds

By: Kelley Herring, Healing GourmetBrain

Have you heard of compounds called “ketones”?

If so, it was probably due to their controversial nature. In fact, many believe these compounds to be dangerous and unhealthy. But as you are about to discover, ketones can be nothing short of ”miraculous” for the health of your brain and even reversing Alzheimer’s disease.

These compounds were popularized by Dr. Robert Atkins in the 1990’s for their profound effects on weight loss. And while ketones do have an impressive ability to help your body torch through fat, these molecules have been maligned by modern medicine.

This is due to a state of extreme ketones in the blood, called “ketoacidosis.” The truth is that while this condition is dangerous, it is extremely rare and only occurs in Type 1 diabetics who are not regulating their insulin levels properly.

For the rest of us, ketones are a very, very good thing.

But what are ketones anyway?  

A Ketogenic Diet: Your Body (and Brain) on Fat

When glucose reserves are low, your body takes action to create the fuel it needs to power the brain, organs and muscles. One way this happens is by converting protein to sugar - a process called gluconeogenesis.

Alternately, when lower amounts of protein are available, fats are converted to ketones, through a process called ketosis. These molecules act as a stand-in for some of the sugar required by the brain.

The result of ketosis is a state of fat burning that preserves muscle mass and powers our body with a clean source of fuel.  

But what makes ketones clean fuel?

Ketones: Clear out the “Junk” for Better Cellular Function

As we age, “junk proteins” accumulate in our cells, making them less efficient. As more “junk” builds up, less of the cell is available to function.

The result: Aging and degeneration.

But ketones act as cellular detoxifiers that deep clean your cells. They help remove the “junk” (including damaged proteins, organelles, foreign bodies) from the watery interior of the cells to a special dumping ground (called the lysosome) where they are degraded.

Why does this happen?

As the body seeks out protein to convert to glucose, it wisely seeks a source that is non-essential. And what is less essential to your body than the “junk” protein gumming up your cells?

Not only does ketosis make for a better fuel, but it actually improves cellular function in the process!

While ketones are produced in the liver, research shows that these special compounds are also produced in the brain by cells called astrocytes. In the brain, ketones have been found to:

  • Decrease free radical production
  • Boost the production of brain-protective antioxidants
  • Halt the destruction of brain cells
  • Reduce amyloid plaque – the sticky substance that is a hallmark of Alzheimer’s disease

It’s no wonder a ketogenic diet has been found to improve cognitive function and is being used therapeutically for Alzheimer’s, Parkinson’s, autism and ALS!

In fact, a recent study conducted at the Mayo Clinic and published in The Journal of Alzheimer’s Disease found that people on a high-fat diet had a 44 percent risk reduction for developing dementia, while those on a high-carb diet had an 89 percent increased risk!

Dr. David Perlmutter, M.D. and author of Grain Brain says:

“When the brain is powered by ketones, it functions a lot better, allowing us, when we’re calorie-deprived, like in our hunter-gatherer days for example, to remain clever…”

A Ketogenic Diet: Ancestral By Design

The ketogenic diet is not a “new diet”.

In fact, powering our bodies and brains with a fat-rich diet is how our ancestors existed for thousands of generations. This is the diet on which our brains evolved to function best.

As hunters and gatherers, it makes sense that we would feast on fatty foods and then go for extended periods without food (initiating ketosis). It also seems reasonable that with little sugar available, our ancestors derived much of their energy from ketones.

So, how do you increase your state of ketosis… deep clean your cells… protect your brain… AND get a leaner body in the process? Here are three simple ways:

  • Intermittent Fasting (IF): Intermittent fasting is a great way to power up ketosis, burn fat and turn on longevity genes… without modifying your routine most of the time.
  • Eat Coconut Products: Medium chain triglycerides (MCTs) are fats found in high concentrations in coconut oil and MCT oil. These healthy fats help the body get into a state of ketosis.
  • Eat A High Healthy Fat, Moderate Protein, Very Low Carbohydrate Diet. Around 50 grams of carbs per day is the benchmark that will get most people into ketosis. Amounts of macronutrients required will vary by individual. You can also check out “Keto-Calculator” to find your sweet spot based on your age, activity and other factors.

Need some ideas on how to get more delicious, healthy fat in your diet? Here are some of my favorites:


Butter
1.    Bone Marrow: Roast and enjoy with your favorite meats, over sautéed veggies, or just enjoy with a spoon!
2.    Kerrygold Butter: Need I say more?
3.    Lard, Tallow & Duck Fat: Use liberally for more flavor and ketogenic-goodness.
4.    Lamb: A particularly fatty meat with wonderful flavor. Try ground lamb burgers cooked in your favorite fat for a rich delight.  
5.    Pork Sausage & Bacon: My best advice? Make it in big batches so it is readily available.
6.    75% Ground Beef: Use for your Paleo “spaghetti” sauce, burgers and more to get higher amounts of healthy CLA and saturated fat.

Research shows that eating the ancient diet of our ancestors – rich in healthy fats and low in carbohydrates – can help protect our brains long into our golden years.  Not only can you remain sharp and spry, but do it by enjoying bacon, butter, lamb and beef!

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ED NOTE: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product – Better Bread – a 100% Paleo bread mix you can whip up in 5 minutes flat.

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REFERENCES
1.     Emily Deans, M.D. The hunt for evolutionary solutions to contemporary mental health problems. Evolutionary Psychiatry.
2.    Emily Deans, M.D .Your Brain On Ketones. How a high-fat diet can help the brain work better. Published on April 18, 2011. Evolutionary Psychiatry.
3.    Nam-Seok Joo, Duck-Joo Lee, et al. Ketonuria after Fasting may be Related to the Metabolic Superiority. J Korean Med Sci 2010; 25: 1771-1776
4.    Patrick F. Finn, J. Fred Dice. Ketone Bodies Stimulate Chaperone-mediated Autophagy. July 8, 2005 The Journal of Biological Chemistry, 280, 25864-25870.
5.    Micheal R. Eades. MD. Ketosis cleans our cells.
6.    Harriet Gershon, and David Gershon. Detection Molecules in of Inactive Enzyme Ageing Organisms. Sci. Aging Knowl. Environ 18 September 2002 Vol. 2002, Issue 37, p. cp16
7.    Perlmutter, David, MD. Grain Brain: The Surprising Truth About Wheat, Carbs and Sugar – Your Brain’s Silent Killers. Little Brown 2013.
8.    C. Enzinger, et al. Risk Factors for Progression of Brain Atrophy in Aging: Six-year Follow-up of Normal Subjects”, Neurology 64, no. 10 (May 24, 2005):1704-11
9.    Lustig, Robert H. (2013). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease (Hardcover ed.). Hudson Street Press. ISBN 978-1594631009.

The Truth Is Not In Their Drug

By: Dr. Al Sears, MDStrong

You may have heard about some of testosterone’s benefits in ads and commercials… that it can give you back speed, strength and vitality. And it can restore lost drive and libido.

But you probably didn’t hear this until recently.

Why? Because they created a testosterone drug.

When I started helping men boost their testosterone naturally over 20 years ago, there was always a presumption that I was putting men at risk.

Back then, you couldn’t find a physician who didn’t think, “Well, yeah, testosterone… you could use it but everyone knows it’s dangerous and causes heart attacks.”

Everyone presumed that men have higher rates of heart disease and heart attack than women do, and they have higher testosterone, so it must be from that.

We later found out that neither presumption was true. In the first place, men didn’t have higher rates of heart disease, they were just heavier smokers. That made men appear like they had more heart disease. In fact when women started to smoke more and we did studies on that, we found that women have more heart disease than men.

Secondly, we found there is not a positive association between testosterone and heart disease but an inverse one.

  • You have a 43% greater chance of dying from any cause if you have low testosterone.(1)
  • Another study looked at low testosterone and heart risk. It followed almost 4,000 people for over five years. Those who had the least testosterone were 71% more likely to die from heart disease than those who had the most.(2)   
  • Higher levels of testosterone can also help you survive one of the most common heart problems: congestive heart failure. A study that followed more than 2,000 men for over seven years found that men with CHF were significantly more likely to die if they had low levels of testosterone.(3)

It shows how medicine is capable of making these erroneous decisions in a kind of a “group think.”

And it reveals their true interest. First they said testosterone was bad when there were no drugs for it. Now there’s synthetic testosterone in drug form, so it’s all of a sudden good.

But the truth lies somewhere else entirely.

The truth is that what is native to you is good, and what you put on your body as chemicals is bad. You see, from all my years of helping patients raise their testosterone naturally, I can tell you that you don’t need a risky synthetic creation to raise testosterone. There are many ways to increase your testosterone completely naturally.

Today I want to show you four of the easiest and most effective I know of.

They’re the four steps I give patients at my Wellness Center to help them increase testosterone naturally for heart protection, bone strength, increased libido and more energy.

1) Exercise with intensity: You might be surprised to know that exercise boosts testosterone, no matter what your age. In a new study, researchers looked at both younger and older men who did 21 weeks of intense training. They measured significant increases in lean body mass… and testosterone.(4)

The Sport, Health and Exercise Science, at the University of Bath in England looked into this, too. Just five minutes after intense exertion, the people in the study all had huge increases in circulating testosterone.(5)

In the study, sprints worked wonders. I’ve been advocating them for years as a replacement for jogging and cardio, and this is one big reason.

2) Eat red meaRed Meatt: Boy does the medical establishment want you to believe you should stay away from red meat. They say it will kill you early.

The fact is, it’s more likely that not eating red meat will kill you – due to low testosterone.

A study of vegans versus omnivores measured each group’s testosterone and SHBG. The vegans had 23% higher SHBG and 3% lower free testosterone.(6) And, red meat has saturated fat, which has a known correlation with higher testosterone, and zinc, which helps you produce testosterone.

Remember to choose grass-fed beef. It has more B vitamins. Besides helping your body to make testosterone, B-complex vitamins help you absorb zinc so you can make more testosterone. And red meat is your only good food source of vitamin B12.

B vitamins are water soluble, which means you’ll find them in the meat, instead of the fatty part. And grass-fed meat has three times less fat, and more actual meat.

3) Get more vitamin D: Your body uses the same enzyme to help make both testosterone and vitamin D, so it’s no surprise that the two function together. Studies show that people with sufficient vitamin D have significantly higher levels of testosterone and lower levels of SHBG (which makes testosterone inactive) than those with either insufficient or deficient vitamin D.(7)

Researchers in Austria went a step further. They took a group of people and gave half of them 3,332 IU of vitamin D every day for a year, and half of them a placebo. Testosterone levels in the vitamin D group increased by 30%. The placebo group had no change at all.(8) Get at least 5,000 IU of vitamin D a day.

4) Use the herb Tongkat Ali: This herb has been used for hundreds of years throughout Malaysia, Thailand and Indonesia. Clinical studies support what Malaysians have known all along: Tongkat Ali boosts your libido and naturally stimulates the production of testosterone.

One group of researchers gave a Tongkat Ali supplement to thirteen active men and twelve active women between the ages of 57 and 72 every day for only 5 weeks. They all had significant increases in total testosterone.(9) You can take as much as 400 mg a day, but about 25 mg is a good daily dose for free testosterone maintenance.

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Editors Note:  Dr. Al Sears, M.D. is a board-certified clinical nutrition specialist. His practice, Dr. Sears' Health & Wellness Center in Royal Palm Beach, Fla., specializes in alternative medicine. He is the author of seven books in the fields of alternative medicine, anti-aging, and nutritional supplementation, including The Doctor's Heart Cure. To get his free special report on the proven anti-aging strategies for building a vibrant, disease-free life, go here now. You'll learn how to stop Father Time without giving up the foods you love.

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Resources:

1. Menke A, Guallar E, Rohrmann S, Nelson W, Rifai N, Kanarek N, Feinleib M, Michos E, Dobs A, Platz E. “Sex steroid hormone concentrations and risk of death in US men.” Am J Epidemiol. 2010;171(5):583-92.
2. Hyde Z, et. al. “Low Free Testosterone Predicts Mortality…” The Journal of Clinical Endocrinology & Metabolism. 2011; jc.2011-1617.
3. Wehr E, Pilz S, Boehm BO, März W, Grammer T, Obermayer-Pietsch B. “Low free testosterone is associated with heart failure mortality in older men referred for coronary angiography.” Eur J Heart Fail. 2011;13(5):482-8.
4. Ahtiainen JP, Hulmi JJ, Kraemer WJ, Lehti M, Nyman K, Selänne H, Alen M, Pakarinen A, Komulainen J, Kovanen V, Mero AA, Häkkinen K, “Heavy resistance exercise training and skeletal muscle androgen receptor expression in younger and older men.” Steroids. 2011;76(1-2):183-92
5. Smith A, Toone R, Peacock O, Drawer S, Stokes K, Cook C. “Dihydrotestosterone is elevated following sprint exercise in healthy young men.” J Appl Physiol 1985. 2013;114(10):1435-40.
6. Key TJ, Roe L, Thorogood M, Moore JW, Clark GM, Wang DY. “Testosterone, sex hormone-binding globulin, calculated free testosterone, and oestradiol in male vegans and omnivores.” Br J Nutr. 1990;64(1):111-9.
7. Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B, “Association of vitamin D status with serum androgen levels in men.” Clin Endocrinol (Oxf). 2010;73(2):243-8.
8. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A, “Effect of vitamin D supplementation on testosterone levels in men.” Horm Metab Res. 2011;43(3):223-5.
9. Henkel R, Wang R, Bassett S, Chen T, Liu N, Zhu Y, Tambi M. “Tongkat Ali as a Potential Herbal Supplement for Physically Active Male and Female Seniors-A Pilot Study.” Phytother Res. 2013 Jun 11. Epub ahead of print.

US Wellness Feature Farmer Series: John Bruce

2014 is the year of the farmer here at US Wellness Meats.  Throughout the year we will be sharing stories on our different farmers along with plenty of farm photos, to give you a better idea of where exactly your food is coming from.  Feel free to leave any questions or comments in the comment section - we always appreciate your feedback and our farmers love to know you enjoy their products!

John BruceOur first feature farmer is our favorite farmer down under - John Bruce, from picturesque Stanley, Tasmania.  John Bruce first met John Wood, one of our founders, back in the 90's.  They stayed in touch and when we began running low on flank and hanger steaks, John Bruce came to the rescue.  Tasmania is a utopia for grass-fed beef production, mainly because of their temperate climate, which lends to excellent pastures year round. 

There are certain beef cuts that the animal only has so many of - such as flanks, skirts and hangers, and our domestic supply often can't keep up with demand.  This is where John Bruce helps us out.  When we purchase grass-fed primals from John, they are sent via ship, and are actually going through the aging process while in transit, and are processed at the same Midwest facility as our domestic product. 

The Bruce family warmly welcomes our US Wellness team whenever we are able to go visit, which is at least once a year over the last several years.  Two of our founding members, Jim Crum and Kenneth Suter, just returned from a trip down under this month.  They got the full farm tour and a dose of southern hospitality from John and his family, and luckily came back with plenty of pictures to share. 

Tassie Tour

John Bruce & family produce such high-quality protein, that we are unable to tell any difference at all between this beef and our domestic beef.  Everything they produce is 100% grass-fed and grass-finished, they do not feed any antibiotics or hormones, and they are not using any fertilizer, pesticides or herbicides on their pastures. 

During our 2013 trip to Tasmania, we got the full tour of their harvesting facility - which is top notch, immaculately clean, and methodically organized.  We were very impressed.  We also got to take part in a carcass competition, and were very impressed with the level of marbling in their grass-fed cuts. 

Our Tasmanian inventory is always changing.  Our domestic product makes up the vast majority of our beef cuts, and we supplement with the Tasmanian product when we are running low in certain areas.  We have no plans of ever outsourcing our beef production completely.  Stay tuned to future feature farmer posts for tours of many of our domestic beef farms here in the Midwest. 

For more information on our Tasmanian production, see the Tasmania! blog post, read the Tasmanian newspaper story, and be sure to watch the Tasmania Utopia video for an intimate farm tour and the Journey to Tasmania for a unique glimpse of this natural environment. 

Tasmania

 

 

The Surprising Brain-Protecting Nutrient (You’ve Been Told to Avoid!)

By: Kelley Herring, Healing GourmetRed Meat

In my last article, I told you about the recent discovery of the connection between gluten consumption and memory loss and cognitive decline.

Today, I’m going to share a super-nutrient that is absolutely critical to brain health, memory, mood and cognition… yet it has been maligned by “modern” medicine for decades.

Cholesterol!

Your Brain on Cholesterol: Stronger, Smarter, Faster, Better!
 
The brain is an amazing organ with vast capabilities. It processes and remembers information and guides reasoning and logic… not to mention the millions of transmission signals it must send just to keep your body running.

And get this: Over half your brain is made of fat and cholesterol.

In fact, while your brain comprises roughly two percent of your body’s total mass, it contains more than 25% of your body’s cholesterol.

And for good reason…

Cholesterol plays an essential role in ensuring the brain can function and communicate properly. Cholesterol is also what helps to keep cell membranes permeable, allowing nutrients to get in and waste to get out. Cholesterol also makes up the myelin sheath – an encasing that surrounds neurons – allowing them transmit and receive signals.

What’s more, the brain’s ability to make new connections (i.e. – Learn new things and gain knowledge) is dependent on cholesterol. Acting as a binding agent, cholesterol connects cell membranes together so that signals can easily traverse the gap between neurons, transmitting new information swiftly and effectively.

Cholesterol is also a powerful antioxidant that helps to protect the brain against the onslaught of free radical attacks it receives every day.

It’s no wonder that a cholesterol deficiency has been linked to depression, brain degeneration and disease!

Low Cholesterol: The Secret Thief of Memory

In fact, cholesterol-lowering drugs (statins) have long been known to have a negative impact on the brain and memory.

In his 2006 book, Lipitor, Thief of Memory, Dr. Duane Graveline, M.D. chronicled his and others’ experiences with statin-related memory-loss, and gathered evidence for the case against cholesterol-lowering drugs. But it wasn’t until 2012 that the FDA released a statement that cholesterol-lowering drugs pose a risk to cognition and memory.

So how does low cholesterol cause our memory to fail?

Neurotransmitters are the chemical substances within the brain that facilitate memory and learning. And when the brain is deprived of cholesterol fewer neurotransmitters are produced and released. This reduces our apability to learn and remember.

According to a Science Daily interview with Dr. Yeon-Kyun Shin, professor of Biophysics at Iowa State University, eating cholesterol-rich foods does just the opposite:

“Our study shows there is a direct link between cholesterol and neurotransmitter release… Cholesterol changes the shape of the proteins to stimulate thinking and memory.”

Brain Foods: A Lesson from Our Ancestors

Cholesterol-rich foods, like eggs, grass-fed meats, wild fish and organ meats have been enjoyed by our ancestors for millions of years. These are the true “brain foods” that fuel our bodies, protect against disease and keep our mind sharp.

To provide your brain with the super-nutrient it craves, you should enjoy these cholesterol-rich foods:

•    Liver
•    Grass-Fed Butter
•    Egg yolks
•    Shrimp
•    Sausage
•    Lamb
•    Duck
•    Grass-Fed Cheese

And stay tuned… in my upcoming articles, I’ll tell you more about the foods you should be eating to protect your brain, as well as those to avoid.
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ED NOTE: Kelley Herring is the creator of a best-selling low-glycemic, gluten-free and Paleo baking program, Guilt-Free Desserts. She is also the co-founder of Wellness Bakeries, which has just released their newest product – Better Bread – a 100% Paleo bread mix you can whip up in 5 minutes flat.

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REFERENCES

•    National Science Foundation. How fast do nerves send signals to and from the brain?
•    D. Jacobs, et al. Report of the Conference on Low Blood Cholesterol: Mortality Associations. Circulation 86, no. 3 (Sept. 1992): 1046-60
•    Graveline, D. Lipitor, Thief of Memory: Statin Drugs and the Misguided War on Cholesterol. 2006
•    Iowa State University “Cholesterol-reducing Drugs May Lessen Brain Function, Says Researcher”, Science Daily (Feb 26, 2009)

Your New Year’s Resolution

By: Dr. Al Sears, MDProtein

Happy New Year to You & Your Family,

As the New Year begins, you may be thinking of making the same resolution I make each year. I want to get a little leaner and stay that way.

I seem to be able to accomplish most of my financial goals every year. As far as my social goals go – reaching out to my family and getting back in touch with people from my younger days – I seldom seem to get around to those. But I’m still going to resolve to try.

It’s keeping those few extra pounds off after I lose them that seems to be a big challenge. At least, it is for me.

I stay pretty fit, and I can get lean playing tennis and doing P.A.C.E. But then between traveling, working, writing, seeing patients… a few pounds always seem to creep back on. If I don’t do anything about it, extra fat will settle in around my waist.

So this year, I’m going to stick to one simple principle: eat extra protein.

Protein helps you build muscle and lose fat. But it may surprise you that eating extra protein helps you keep the fat from coming back.

It’s all about satiety – that feeling of being full. Protein gives you the feeling that the meal is done and you’ve had enough. Much more so than carbs or fat.

A study from doctors in the Netherlands proves this point. After the test subjects lost fifteen pounds each, they were divided into two groups. One group ate a regular diet. The other ate the same, but added an extra thirty grams of protein.

The group that didn’t have the protein gained back 350% more weight than the group with the protein supplement.(1) And the few pounds the protein group gained back was muscle – not fat.

To top it off, the protein group was thinner around the waist. That little fact reminded me of my PACE Study Group and got me motivated again. In the PACE Study Group, people who followed the high-protein eating plan I include in my PACE Express DVD program had an average:

- loss of 24.7 total inches

- 10% drop in body fat

- fat loss of 25.4 pounds

- overall loss of 23.8 pounds

These numbers started to go down right away as soon as they started PACE, and people kept losing the fat through the entire study.

Some of the people got a much more dramatic drop than the average. Randy R. lost 45 pounds and more than 41 total inches. Shawna B. lost 31 pounds and 41 total inches off her waist, thighs and arms. Karen W. lost 45 pounds… and there are dozens more like her.

Also, the prestigious New England Journal of Medicine found that eating more protein helps keep off pounds you’ve shed and continue dropping extra. That study looked at the added effect of combining more protein with a low-glycemic eating plan, like the one I show you in PACE Express.

Of the 1200 people in the NEJM study, only those who ate more protein and low-glycemic foods didn’t put back on the pounds. Even better, those who ate high protein with a low glycemic index continued to lose weight after the initial weight loss.(2)

As clear as this proof seems, you’d expect mainstream medicine to catch on, right? Wrong. If you visit the website for the American Heart Association, you’ll notice they have a “warning” against high-protein diets.

They claim that most Americans already eat more protein than their bodies need. Don’t ask me where they get this information. I can only guess. Most Americans barely get enough protein to survive let alone enough to build strong, resilient bodies.

They also suggest that high-protein diets restrict people from eating things like fruits and vegetables. As if we ate nothing but slabs of meat and raw eggs.

What modern medicine seems to forget is that your body is intelligent. It has the ability to adapt to change. By eating more protein than you need on any given day, you’re reminding your body that times are good. Life is abundant.

Protein boosts your sensitivity to the hormone leptin, which tells your brain that you’re full. As a result, you begin to feel the satisfaction that comes from having a good meal and you eat less. Then your body responds further by burning off fat. If you don’t need it, there’s no reason to keep it around.

So you don’t have to live the life of a monk, or eat bird food and grass. If you really want to drop a few stubborn extra pounds this year, here’s what I’m doing, and I recommend you do too:

  • At every meal, remember to have a pure source of protein. This means eating grass-fed beef and/or wild seafood whenever possible.
  • To add extra protein, instead of sticking with the standard recommendation of 50-60 grams a day, try eating one gram of protein for every pound of lean muscle. If you weigh 180 and have 20 percent body fat, you have 144 pounds of lean muscle mass. So shoot for 144 grams of protein a day. If you don’t know your body fat percentage, the average man is between 15 and 18 percent, and the average woman is between 18 and 22 percent. To get that protein boost, you can use a scoop of protein powder mixed into your favorite beverage.
  • Also, you want to eat sources of protein that are as complete as possible. Amino acids are the building blocks of protein, so you want foods with an amino acid score at or higher than 100. Some fruits and vegetables have this… like the avocado with a score of 129. Beans, soy, and flax are not good sources. They are lower than 100.
  • Always balance your diet with a healthy portion of fruits and vegetables. These give you the antioxidants and many of the minerals you need to keep your metabolism going and burn off fat. Plus, they are much lower on the glycemic index than grains.

To Your Good Health,
Al Sears, MD
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Resources:
1. Kovacs, EM, et. al. “High protein intake sustains weight maintenance after body weight loss in humans.” International Journal of Obesity, 2003; 28, 57–64.
2. Larson, T, et. al. “Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance.” N Engl J Med, 2010; 363:2102-2113.

Super Healthy Bone Stock!

For centuries, the benefits of bone stock have been widely known.  The rich, nutrient dense marrow hidden inside the bones is a healthy powerhouse that enriches any diet.  Whether practicing modern medicine or holistic techniques, medical professionals are still recommending bone stock or broth to their patients. 

Stock

We are very excited to announce that we are adding more stock options to our menu.  In addition to the popular Beef Broth, we now have Chicken Stock, Chicken Gelatin and Duck Stock available!

What Are the Differences?

To make stock (or broth), we use the marrow bones, an assortment of healthy herbs and vegetables, filtered water and vinegar (apple cide vinegar for beef broth and sherry vinegar for chicken and duck stock).  The bones are roasted and then all ingredients are simmered for 18-24 hours, depending on which variety we are making. 

The chicken stock and chicken gelatin have the same ingredients (spring water, chicken bones, onion, carrot celery, parsley, thyme, black malabar peppercorn, bay leaf, sherry vinegar), but the chicken gelatin will be a cloudier, thicker version of the stock.  To make gelatin, we take bones that have been through the stock process, break them open to expose the marrow, and then add filtered water and sherry vinegar and bring everything to a boil.  This slight difference in processing is what makes the gelatin a cloudier, thicker product.  Gelatin can be used interchangeable with stock in any soup or sauce recipe.  Since it is heartier, it can also just be heated up and lightly salted and drank on its own for a wonderfully healthy drink.

How Do You Use Duck Stock?

According to our chef making chicken and duck stock, "any soup or stew base, risotto, rice, sauces for meats, to steam veggies, pretty much in any way that you would chicken or beef stock.  I could really go on and on about how many different recipes can be upgraded just by using duck stock instead of chicken stock.  Duck just has such a wonderful flavor and even if you are not serving duck as the protein the stock can really make a dish ten times better!"

What Is the Best Way to Store?

Storage will be the same for all types of broth/stock/gelatin.  They can be thawed and poured into smaller containers and refrozen.  Once thawed, they will keep in the refrigerator for about three weeks, and we recommend freezing for long term storage. 

What Do the Experts Say?

To learn more about the healing effects of bone stock, read what these professionals have to say:

Dr. Natashia Campbell-McBride: GAPS Diet Stage 1

Diane Sanfilippo of Balanced Bites: Mineral-Rich Bone Broth

Chris Kresser: How to Prevent Colds & Flus Naturally

Dr. Mercola: Bone Broth - One of Your Most Healing Diet Staples

Weston A. Price Foundation: Broth is Beautiful

Sean Croxton of Underground Wellness: Top 5 Reasons Why Bone Broth is the Bomb

To learn more about bones, broth & the benefits, see our Bones & Broth blog post

We welcome any of your questions and comments!  Feel free to leave a comment and we'll get back to you as soon as possible. 

*Photo courtesy of The Domestic Man.

Going Gluten Free… the Right Way

By: Kelley Herring, Healing GourmetGlutenFree

According to the market research firm, NPD Group, about one third of Americans – or more than 100 million people – are actively seeking gluten-free foods. They also estimate that the gluten-free market will climb to $6.6 billion annually by 2017.

For those who have been diagnosed with celiac disease or a gluten intolerance, this dietary change is a necessity. But many more people are choosing to shun gluten as a personal choice.

Most people who have given up gluten believe that doing so can improve their health and help reduce the risk of chronic disease.

But could giving up something as common and widely consumed as grain – one of the “four food groups” and the very foundation of the food pyramid – actually increase longevity, reduce the risk of disease and promote a healthy, lean body composition?

According to a growing pile of research, the answer to that question is a resounding YES!

Should You Go “Against the Grain”?

Not long ago, the notion that gluten-containing foods could have negative effects on healthy individuals (without celiac disease) was something that mainstream medicine flatly denied.

Gluten free was called “a fad” and those who made this choice were often met with strong resistance by friends, family, food establishments, and of course, the medical profession.  

But the evidence continues to mount against gluten.…

In fact, a report in the New England Journal of Medicine linked gluten to 55 conditions, including fatigue, irritable bowel syndrome, osteoporosis, anemia, rheumatoid arthritis, depression, and even cancer.

Proponents of the Paleo diet have long believed that grains – including gluten-containing grains such as wheat, barley and rye – don’t belong in our diets. The reason is simple and logical: Our genetics haven’t changed much since the days of our Paleolithic ancestors, and these Neolithic foods have negative consequences on our genes, and in turn, on our long-term health.

But there’s something more to consider. The grains that were enjoyed by our more recent ancestors – such as those from Europe and early America a hundred years ago – were altogether different than those we consume today. Those heritage grain varieties still contained gluten. But they contained far less than the modern, hybridized strains of today.

In fact, with the help of modern agriculture, food manufacturers now cultivate grains that contain up to 40 times more gluten than the varieties that were grown just thirty years ago!

And what’s more, our consumption of these “super-gluten” grains has dramatically increased.

Estimates show we’re eating 25 percent more gluten than we did in 1970. We consume triple the amount of vital gluten (a wheat-derived food additive) that we did just a decade ago.

In short, we’ve super-sized our consumption of super-gluten!

Many prevention-minded doctors are speaking out about the effects of this toxic food. David Perlmutter, MD, author of Grain Brain: The Surprising Truth About Wheat, Carbs and Sugar – Your Brain’s Silent Killers – believes that as much as 40 percent of the population cannot tolerate gluten.

William Davis, MD, preventive cardiologist and author of Wheat Belly, describes how this “unhealthy grain” causes systemic inflammation and blood sugar surges. Over time, this can lead to cardiac risk factors, central obesity (dangerous belly fat) and even liver disease.

As the media outlets release this important information with increasing frequency and fervor, sales of gluten-free foods have skyrocketed.

But there’s something important about “going gluten free” that you should know…

Gluten Free: From The Frying Pan… Into the Fire

Most commercially prepared gluten-free foods are not any better than their “super-gluten” counterparts.

Most of these foods are still highly refined. They contain chemicals and preservatives. And they are usually rich in carbohydrates and sugars – the very same components that promote inflammation and blood sugar surges in gluten-containing foods.

Simply being gluten-free doesn’t make it a healthy choice. You should avoid gluten-free packaged foods that contain high-glycemic, inflammatory and artificial ingredients including:

•    Rice flour
•    Potato flour/starch
•    Soy flour/protein
•    Sugar
•    Artificial sweeteners

You should also know that while certain “flours” are considered Paleo-friendly – such as tapioca flour and arrowroot powder– they are still high in carbohydrates and should be consumed in moderation.

For a long life and a lean body, base your diet around the high-protein, low-sugar, grain-free Paleo foods we were designed to enjoy – grass-fed meats, pastured eggs, wild fish, and organic veggies, with nuts, fruits and dairy in moderation.

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ED NOTE: Kelley Herring is the creator of a best-selling low-glycemic, gluten-free and Paleo baking program, Guilt-Free Desserts. She is also the co-founder of Wellness Bakeries, which has just released their newest product – Better Bread – a 100% Paleo bread mix you can whip up in 5 minutes flat.
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REFERENCES
1.    Boyle, Matthew, Gluten Takes a Beating From Fad Dieters and Grain Giants, Bloomberg.com, November, 2013
2.    David, William, MD. Wheat: The Unhealthy Whole Grain. Book Excerpt: Wheat Belly. Life Extension Magazine October 2011.
3.    Perlmutter, David, MD. Grain Brain: The Surprising Truth About Wheat, Carbs and Sugar – Your Brain’s Silent Killers. Little Brown 2013.
4.    Klöting N, Fasshauer M, Dietrich A, et al. Insulin sensitive obesity. Am J Physiol Endocrinol Metab. 2010 Jun 22
5.    Deprés J, Lemieux I, Bergeron J, et al. Abdominal obesity and the metabolic syndrome: contributions to global cardiometabolic risk. Arterioscl Thromb Vasc Biol. 2008;28:1039–49.
6.    Bengmark S. Advanced glycation and lipoxidation end products—amplifiers of inflammation: The role of food. J Parent Enter Nutr. 2007 Sept-Oct;31(5):430–40.
7.    Uribarri J, Cai W, Peppa M, et al. Circulating glycotoxins and dietary advanced glycation endproducts: Two links to inf lammatory response, oxidative stress, and aging. J Gerontol. 2007 Apr;62A:427–33.

The #1 Kitchen Tool You Need to Save Time and Money this Holiday Season

By: Kelley Herring, Healing GourmetCrockPot

With the holidays upon us, there are two things that most of us could use a lot more of: time and money. Today, I’ll show you how to save both time and money… and still eat like a king.

Unfortunately, many people think that eating right requires an array of chef skills, a big budget and spending hours upon hours in the kitchen. But nothing could be further from the truth.

In fact, with the help of one simple and inexpensive tool, you can feed your family the healthiest foods that money can buy. And you can prepare them in the time it takes to order takeout… for about the same price per serving.

All you need is a slow cooker!

The Easy, Old-Fashioned Way to Be a Great Cook

Slow cookers reached their peak popularity when they were introduced in the 1970s. Nearly every house in the suburbs had a Crock-Pot on the countertop. Over the years, this healthy and super-simple way of cooking became passé.

Thankfully, the versatile slow cooker has made a resurgence in recent years. And for good reason!

With little more than a few cups of liquid or sliced veggies, a sprinkle of seasoning or a pour of sauce, a slow cooker can turn even the toughest cuts of meat into buttery, fork-tender morsels.

Best of all, the slow cooker provides unparalleled convenience. Simply add your ingredients, turn the dial to low and come home to a moist, flavorful, nutrient-rich meal ready to dish up for your family.

Elegant, Fuss-Free Party Fare

And if you’re planning holiday parties this season – don’t overlook the many benefits a slow cooker can provide…

Not only will it free up your oven and stove top for other uses, but using the slow cooker almost guarantees a succulent, fuss-free meal that will take center stage at your table.

From beef and bison… to pork, lamb, chicken (and even seafood!), there’s no limit to the festive and delicious dishes you can create. Here are some of the best cuts of meat (and a few recipe ideas) for your slow cooker:
 
•    Lamb Shoulder: The rich flavor of lamb is perfect for the low, moist heat in a slow cooker. Add fresh sprigs of rosemary, lemon slices and juice, and chopped garlic for a Mediterranean-inspired meal with just five minutes of prep time.

•    Grass-Fed Beef & Bison Roasts: Make succulent fork-tender beef recipes like Slow Cooker Pot Roast, Slow Cooker Beef Bourguignon, hearty brisket and spiced corned beef, and simple shredded beef for Paleo French Dip Sandwiches with budget-friendly roasts.

•    Grass-Fed Ground Beef: From a delicious Italian meal of Slow Cooker Bolognese with spaghetti squash, to German Meatballs and Cuban Picadillo, the slow cooker will make all of your favorite ground beef recipes simpler… and more delicious.

•    Gourmet Pork Shoulder & Sirloin: From traditional pork barbeque to Slow Cooker Tuscan Pork Loin Roast and Carnitas, all of your recipes using pork shoulder and sirloin turn out moist and juicy.   

And the options don’t end there. Your favorite ribs and chicken drumsticks will be “fall-off-the-bone” tender in the slow cooker. And if you’re a seafood lover, Cioppino and Shrimp Etouffee are two you have to try!

Now that you know the many ways the slow cooker can add more flavor (and precious time!) to your life, here’s another benefit…

Better Flavor, Healthier Meals

Slow cooking actually makes your meals healthier.

That’s right. Cooking protein-rich foods at high temperatures – even for short periods of time – promotes the formation of cancer-causing heterocyclic amines (HCAs).

But cooking in a slow cooker – at or below 212 degrees Fahrenheit – creates negligible amounts of HCAs. Cooking “slow and low” also infuses your meat with wonderful flavor, a tender texture, and mouthwatering moisture.

So now that you know the many culinary options you can create, which slow cooker is the best one to choose?

Choosing the Best Slow Cooker

There are a wide array of slow cookers on the market that will suit your budget and needs. Some are more high-tech with programmable options. Others are extremely simple with simple “low” and “high” settings.

One important factor that many people overlook is the material used in the vessel. Many times it is “non-stick” and contains PFOA/PFTE. You should avoid “non-stick” slow cookers as these compounds are hormone disruptors and are linked with certain types of cancers. You should also avoid using plastic liners. They are marketed as a way to achieve a quick cleanup, but they can also leach dangerous compounds into your food.

Opt for a slow-cooker with a ceramic vessel. This will keep your food free from harmful plastic and non-stick chemicals, while still ensuring a speedy cleanup.  

Another important factor is size. The vessel should be at least two-thirds full during cooking. If it isn’t, the meat will cook too rapidly and the results can be dry and overdone. Consider how many people you typically cook for when purchasing a slow cooker.

Finally, here are a few tips for making all of your slow cooker meals turn out perfectly:

•    Brown First, But Only Sometimes: Browning whole cuts of meat prior to adding to the slow cooker is not necessary. However, searing first in a stable fat (like beef tallow) will help the meat develop more complex flavors. For ground meat, brown prior to adding to the slow cooker. This will prevent clumping and allow the meat to absorb flavors more readily.

•    Go Easy on the Liquids: If you want to try your hand at a slow-cooker version of your favorite stovetop recipe, you will need to reduce the liquid. Slow cookers work by maintaining moisture inside of the sealed vessel, so any extra liquid will pool. A good rule of thumb when adapting your stovetop recipes is to decrease liquids by half.

•    Spice Wisely: Pungent whole spices like cloves, peppercorns, and bay leaves can overpower a dish if they are added at the beginning of the cooking time. Be sure to use them sparingly. On the other hand, ground spices, dried and fresh herbs and citrus juices tend to get “washed out” during the long cooking time. Adding these during the last two to three hours of cooking can help ensure your dish has a fresh, flavorful punch.

•    Seal It Up: If your slow cooker doesn’t seal properly, you may find your meals turn out too dry as much of the moisture can escape during cooking. Put a light coat of oil on the lid and inner rim to help ensure your slow cooker seals in the moisture.
   
•    No Peeking! While it’s tempting to peek at the mouthwatering progress inside your slow cooker, try to refrain. Each time you open the lid moisture and heat are lost and the required cooking time increases.

Bringing healthy, budget-friendly and delicious meals to the table needn’t be a chore. With a good slower cooker and your favorite cuts of grass-fed meat, poultry and sustainable seafood, you can create amazing dishes for special occasions…and every night of the week.

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ED NOTE: Kelley Herring is the Founder and Editor of Healing Gourmet the leading provider of organic, sustainable recipes and meal plans for health and weight loss. Be sure to grab Eating Clean & Saving Green: Your Guide to Organic Foods on a Budget and Eat Your Way Into Shape: Flip Your Body's Fat Blasting Switch and Melt 12 Pounds in 2 Weeks (includes a delicious 7 day meal plan!).  Claim your free copies here...

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REFERENCES

1.    Vaughn Barry, Andrea Winquist, and Kyle Steenland Perfluorooctanoic Acid (PFOA) Exposures and Incident Cancers among Adults Living Near a Chemical Plant Environ Health Perspect; DOI:10.1289/ehp.1306615
2.    Jägerstad M, Skog K. Genotoxicity of heat-processed foods. Mutation Research 2005; 574(1–2):156–172
3.    Sugimura T, Wakabayashi K, Nakagama H, Nagao M. Heterocyclic amines: Mutagens/carcinogens produced during cooking of meat and fish. Cancer Science 2004; 95(4):290–299.


This Mineral Mends Your DNA

By: Dr. Al Sears, MDDNA

Every hour of the day, your cells are under attack. Normally, this is ok because your cells have a built-in DNA repair system that fixes any damage. But when your cells are undernourished, they can lose the ability to repair themselves. And that’s bad news.

Part of the reason for the explosion of cancer in modern times is because we’re not repairing our DNA. Our bodies aren’t getting enough of the nutrients we need to make this process work.

But you can help protect yourself with a simple mineral. I’m talking about zinc.

Zinc helps prevent – and reverse – this damage to your DNA. Studies show that zinc and zinc-containing proteins are some of the most important factors in repairing DNA breaks.(1,2)

And a study by the Linus Pauling Institute at Oregon State University shows that supplementing with zinc reverses cell damage.(3)

Add this latest finding to zinc’s list of health benefits:

  • Heart-health booster
  • Essential to your prostate and sexual performance
  • Can prevent pneumonia and speed the recovery from colds
  • Promotes wound healing

I see patients that have dangerously low levels of zinc all the time. As many as 40 percent of older people in the U.S. are deficient.(4)

That’s a shame because it’s easy to get the zinc you need for healthy cells. Zinc is in many foods we eat. Some good food sources of zinc(5) are:

Food Source of Zinc Mg per Serving % of DV
Oysters, raw, 6 medium 33.07 300
Beef Chuck, lean, cooked, 3 oz 8.73 79
Crab, Alaska King, cooked, 3 oz 6.5 59
Lamb Shoulder, cooked, 3 oz 6.21 56
Turkey, cooked, 1 cup 4.32 39
Pork Shoulder, cooked, 3 oz 4.2 38
Unsweetened Chocolate, 1 square 2.73 24
Yogurt, plain skim milk, 8 oz 2.2 20
Cashews, dry roasted, 1 oz 1.6 14

 

Your body absorbs about 40% of the zinc in your food. But you still want to eat foods with zinc because it will enter your body in its natural form. And that means it will bring with it all the trace minerals, enzymes, and co-factors that make it work so well in nature.

How much zinc do you need every day? If you go by the U.S. government’s recommended daily intake (RDI), you would only get a tiny amount: 8 mg a day for women and 11 mg per day for men. Even the most of the popular multivitamins you can buy only have 15 mg of zinc in them.

The problem with going by the RDI is that those amounts were established to make sure people got the bare minimum of a nutrient to prevent a dietary deficiency. The RDI has nothing to do with how much of something you should get for optimum health.

At the very least, you need three times the RDI, and twice as much as the average store-bought multivitamin gives you.

I recommend 30 mg a day of zinc if you’re currently healthy. You might need a little more depending on your activities and health. For example for athletes, pregnant women and prostate protection, I recommend 100 mg a day.

Also, it’s very important to stay away from high fructose corn syrup. Ingesting a lot of this sugar causes deficiencies in almost all of your important minerals including iron, calcium, magnesium and zinc.

 

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Editors Note:  Dr. Al Sears, M.D. is a board-certified clinical nutrition specialist. His practice, Dr. Sears' Health & Wellness Center in Royal Palm Beach, Fla., specializes in alternative medicine. He is the author of seven books in the fields of alternative medicine, anti-aging, and nutritional supplementation, including The Doctor's Heart Cure. To get his free special report on the proven anti-aging strategies for building a vibrant, disease-free life, go here now. You'll learn how to stop Father Time without giving up the foods you love.

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Resources:

1. Fenton A, Shirodkar P, Macrae C, Meng L, Koch C. “The PARP3- and ATM-dependent phosphorylation of APLF facilitates DNA double-strand break repair.’ Nucleic Acids Res. 2013;41(7):4080-92.
2. Sharif R, Thomas P, Zalewski P, Fenech M. “The role of zinc in genomic stability.” Mutat Res. 2012;733(1-2):111-21.
3. Song, et. al. “Dietary zinc restriction and repletion affects DNA integrity in healthy men.” Am J Clin Nut. 2009; Vol.90, No.2, 321-328.
4. “Zinc Deficiences A Global Concern.” Oregon State University. Sept.17, 2009.
5. National Institute of Health – Dietary Supplement Fact Sheet: zinc. www.nih.gov

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