What You Must Know About Eating Red Meat

by Mark Rosenberg, M.D.


How often do you eat a hamburger or a steak? How about a ham sandwich? According to a federal study of over half a million men and women, the answers are crucial. As early as the 1970s, people began to realize that consuming large quantities of red meat may not be beneficial to their health.

After decades of research, this assumption has not changed. In addition, nutrition pros recommend that we limit processed meat like cold cuts due to excess sodium and chemicals like nitrites. Thanks to the enlightening new study, we have quantified the risks associated with eating red and processed meat. Don't miss out on this vital information.

Can Eating Meat Kill You?
Think back over your meals for the last week. Did you grab a burger for lunch more than once? Did you throw some steaks on the grill or even snack on a pepperoni pizza? We now know that people who consume the most red and processed meat in their diets run a significantly higher overall risk of dying compared to those who consume the least. Specifically, death due to cancer and heart disease increased for those who ate the most meat.

The study followed over half a million men and women, ages 51 to 70, for 10 years. During that period, about 70,000 people died. Scientists examined their eating habits and determined the following information: Men who ate the most meat had a 22% higher risk of dying from cancer and a 27% higher risk of dying from heart disease. Women had a 20% higher risk of cancer death and a stunning 50% higher risk of death due to heart disease.

Let's take a look at the amount of red and processed meat that can harm your health. After analyzing the dietary information provided by the study participants, researchers found that those who ate the most red meat consumed about 4.5 ounces per day on average-or the equivalent of a quarter-pound hamburger. Those who ate the least totaled just over half an ounce per day on average. The most processed meat consumed was about 1.5 ounces per day (about 2 deli turkey slices) and the least was just 0.11 ounces.

What This Means for Your Diet
The facts I outlined above are rather sobering. I suspect that many of you will take a closer look at your eating habits and modify your intake of red and processed meats. The good news is that it's not as difficult as it may seem at first. I put together some tips for my patients to help them fine tune their diets to promote a longer, healthier life. Try them for yourself.

1) Get protein the healthy way - The same study showed that white meat may have a protective effect: Those who ate the most fresh turkey, chicken and fish had slightly lower risk of cancer death and death overall.

2) Make red meat a supporting player - I'm not encouraging meat lovers to become vegetarians. Lean red meat is a good source of iron and other nutrients. Simply increase your intake of produce, legumes and grains and reduce your red meat consumption. Have a small steak fillet once per week or make dishes like stir-fry and salads with half beef and half beans or tofu, rather than all beef.

3) Cut processed meats - The occasional sausage sandwich is probably okay, but these foods have few redeeming qualities, so make them occasional treats. Instead of deli ham or turkey, grill chicken breasts or roast a large turkey breast on the weekend to use for sandwiches all week. Try a chicken pizza instead of the usual "meat lovers" varieties.

4) Stay out of the drive-thru lane - Many people don't realize how much fast food they are consuming. Pack your lunches or visit salad bars and delis that stock more natural foods. If you're stuck at the pick up window, opt for grilled chicken sandwiches and salads.

5) Don't stress - If you realize that red and processed meat is a big part of your diet, don't worry about revamping your menu overnight. Making one small change at a time means you're more likely to stick with your new healthy habits. For example, replace 2 beef meals with fish or chicken for a week, then increase it to 3 and 4 meals each subsequent week. Next month, replace your cold cut sandwiches with canned tuna or bean burritos.

When healthy changes become second nature, you can feel good about a diet that's helping you live longer and stay disease free.

Mark Rosenberg, M.D.
Institute For Healthy Aging
http://www.vitalmaxvitamins.com
http://www.vitalmaxvitamins.com/blog

4 Savvy Grocery Shopping Tips

It seems like grocery shopping trips are getting longer and more costly. We no longer zoom through the store grabbing everything we need because we are bombarded with a wide array of choices in every aisle. For instance, the bread aisle is no longer just a bread aisle. Now days it's a place filled with whole grains, whole wheat, white, and multigrain. We could easily stand there for twenty minutes trying to figure out the healthiest choice for our family. In this article I will reveal several tips to help make your grocery trip easier and quicker.

1. Buy whole grains. When in the bread aisle don't hesitate to reach for whole grains. It is wise to consume 3 servings of whole grains daily. You should also purchase whole grain pasta, whole grain cereal and any whole grain snacks.
   
   
2. Buy lean poultry and fish. Try buying lean poultry (skinless) and plenty of fish. You should have fish at least twice a week.
   
   
3. Buy fresh produce that is in season. Buying fresh produce that is in season assures you of freshness and great price. Also you never have to worry about getting bored of the same fruit and veggies all year long.
   
   
4. Buy low fat dairy. Low fat dairy is the key to healthy calcium. We all need all of the calcium we can get but we surely don't need the calories which are a part of whole milk and other whole dairy products. That is why low-fat is the best choice. Smart Appetite recommends low-fat organic milk.

These are just a few grocery tips to make your shopping trip a little easier. Eating a healthy diet such as this one is also beneficial for those of us who want to lose weight. The best diet pills and whey protein shakes can also help us attain quick weight loss. So don't be afraid to take the first step towards a leaner body.

Lyla Feldman writes about health and fitness. Some of her favorite passions include writing about energy drinks.

Eating Healthily and Frugally

by Sam Bakhtiar

Eating healthy is definitely a priority. It's important for your health that you do eat a healthy diet. However, with the current economic times, many people don't have a lot of money to spend on food. The great thing is that eating healthily doesn't have to be as expensive as you may think it is. You can eat a healthy diet while still being frugal on the money that you spend. If you are buying on a budget and you want to ensure that you and your family eats a healthy diet, the following are some important tips and ideas that may help you out.

Look for Sales on Produce
As you probably know, eating plenty of fruits and veggies is important for a healthy diet. However, sometimes produce can be very expensive to purchase. If you want to save money and still eat the healthy produce, then you'll definitely want to start looking for sales. Often stores will run sales on their produce and this is the time to purchase. In fact, you may want to purchase a bit more than you need so you can freeze it for later consumption.

Consider Having a Garden of Your Own
Another way to ensure you eat health foods on a budget is to consider having a garden of your own. It is definitely frugal to create a simple garden in your backyard that you can use for food. Seeds for vegetables and fruits won't cost you much at all and you don't even have to have a huge amount of room. You can plant in a small plot in the yard or you can even use small pots and grow various fruits, veggies, and even herbs on the porch or in a window sill. This will really help you save on healthy foods.

Purchase from Local Farmers
Purchasing from local farmers is not only a great way to get health foods for a great deal, but it helps to support those local farmers as well. Farmer's markets carry many wonderful foods, such as vegetables and fruits, and you usually can get a great deal on them as well. To really get a cheap deal, shop near the end of the day when they want to get rid of the leftover produce. You can really get some excellent deals.

Switch to Low or No Sodium Products
Switching to low sodium foods is another great idea if you want to eat healthy foods. You may not be aware of how much sodium is located in various foods. Your body doesn't need to have too much sodium, so it can be a great idea to look for products that are labeled as "low sodium" or "no sodium." Usually you can find generic versions that are very cost effective.

Go with Frozen Products
Going with frozen products can help you eat healthily as well as frugally. Usually frozen items are much fresher than going with canned foods. They are easy to find and they are very affordable. You can find fruits as well as vegetables in the frozen food section, and usually they are much cheaper than purchasing fresh produce.
Each of these ideas can be helpful if you want to eat a healthy diet while being frugal with your money. It is possible to save money while eating meals that are very healthy. So, keep these ideas in mind and get your family eating a healthy diet.

As a professional personal trainer Sam Bakhtiar and his team help local residents get into incredible shape with his Boot Camp Pomona program. Sam owns Fitness Concepts INC where he offers clients his Personal Training Chino program guaranteed results or their money back.