top ten reasons to buy grass fed beef

Grass-fed beef is different from the majority of beef products we find in our grocery stores. Free range, pasture raised beef is only raised on grass, not grain. What's the big deal about cattle eating grass and not grain? There are many reasons pasture raised grass-fed beef is better than factory feedlot grain-fed beef.

First, let's step back and take a brief look at our history. For ages, man has existed as hunter gatherers. They ate what they found, foraging for food and hunting animals. The animals they hunted lived off of grass, unless it was some kind of predator, such as a lion. So animals from the wild existed on the native grasses and plants of their surroundings. Their biological makeup evolved around their environment and they were well suited to digesting and processing plant matter; they were very happy doing just that, eating grass all day. We as hunters were very happing eating the foraging animals. As time went on we domesticated animals as a food source and planted crops.  This allowed us to stay put in one place and not have to constantly be on the move hunting and foraging. For many years, the diet of those domesticated animals was still primarily grass.  Things were good, but fast forward to today.

Now we have in many instances cattle packed into feedlots and fed grains, mainly genetically modified corn. Their highly evolved digestive tract was never meant to thrive with just grains, and certainly they were never designed to live in confined areas - shoulder to shoulder at a trough. But that is what we have today. What has suffered is the quality of life for the cattle. More importantly we find that quality of the meat available nowadays is poorer in nutrition and can have a negative effect on our health. This leads into the top 10 reasons why grass-fed beef is superior to conventional grain-fed beef.

1. Grass-fed cattle are usually free-range, and raised in open pastures, not in unsanitary feedlots. Disease is not an issue on the open range whereas in the feedlot disease can spread quickly. As a result, there is no need for antibiotics; the animals are healthier with better immune systems.  
2. Grass-fed beef commonly does not contain synthetic hormones. This is a result of the rancher knowing they are raising quality meat and not wanting to taint their product.
3. The cattle are raised in a natural setting and not fed corn or grains. In today's world the majority of animal feed has been genetically modified. Believe it or not, but research published in 2012 from Caen University in France show that animals fed a lifetime of GMO's (genetically modified organisms) in this case corn, have a much higher rate of cancer and tumors, and have a shortened life span -- this can't be good for us to eat. 
4. The beef has a higher amount of vitamins and minerals. A study done by USDA and Clemson University researchers in 2009 proves this among many other facts listed below. One example is Vitamin E. Grass-fed beef usually has up to 7 or 8 mcg/gram of Vitamin E compared to 1 to 2 mcg/gram in grain-fed beef.  
5. Grass-fed beef is lower in saturated fats which has been linked to heart disease. 
6. Grass-fed beef has higher levels of in beta-carotene. 
7. Grass-fed beef is higher in thiamin and riboflavin (Vitamin B's).
8. Grass-fed beef has a higher mineral content including calcium, potassium and magnesium. 
9. Grass-fed beef is a better source for Conjugated Lineolic Acid (CLA). CLA has been proven to improve the immune system and has also been connected with reducing the risk of obesity, cancer and diabetes. 
10. Grass-fed beef provides higher amounts of Omega 3 fats. These fatty acids are essential for brain function and optimal health. Studies show that grass-fed beef contains up to 7 times the amount of Omega 3s compared to conventional grain-fed beef. 

And while grass-fed beef is a healthier, better choice than its grain-fed counterparts, there is also a difference in taste.  The key here is eating premium grass-fed beef which tastes delicious, in this way we get beef that tastes great and is healthier for us at the same time.

Rich Coffman is a blogger on the front range of Colorado. His favorite source of grass fed beef is Teton Waters Ranch where they raise their cattle on the native grasslands of Idaho next to the Teton Mountains.

how diet affects winter seasonal affective disorder

Seasonal Affective Disorder, or SAD for short, is a common mood disorder where people experience depressive symptoms in the winter or anxiety in the summer consistently every year, but maintain a healthy mental state during other seasons. Symptoms of SAD include:

• Fatigue 
• Increased need for sleep 
• Decreased levels of energy 
• Weight gain or loss 
• Increase or decrease in appetite 
• Difficulty concentrating 
• Trouble sleeping 
• Sadness 
• Anxiety 
• Irritability 
• Antisocial behavior,  and 
• Craving carbohydrates 

Seasonal Affective Disorder, also called winter blues, summer blues, or seasonal depression affects about four to six percent of Americans severely. According to the American Academy of Family Physicians, SAD is four times more likely in women than in men, ten to twenty percent of Americans may have a mild case of SAD, and it usually isn’t found in people younger than the age of twenty.

If you suffer from the above symptoms, you may have Seasonal Affective Disorder; however, there must to be a history of these symptoms for a couple years before it can be correctly diagnosed. According to Clinical Psychologist Kathy Hogan Bruen: "There's a difference between feeling down and being depressed. Being clinically depressed means you have more than just a couple of symptoms and they've lasted for more than a couple of days. Before someone receives a diagnosis of SAD, they must experience this consecutively for two years. It's not just 'I feel bad one winter, therefore I must have SAD.' There has to be a history there." If you suspect you have SAD, seek a professional opinion. Self diagnosis is never a good idea.

The exact cause of SAD is unknown. Medical professionals attribute it to any of the following:

• Lack of sunlight 
• Increase in melatonin levels 
•  hormone levels 
• Irregular brain chemistry 
• Lack of serotonin 
• Disruption of our circadian rhythm, or
• Lack of vitamin D 

Research on Winter Seasonal Affective Disorder continues, but thus far the lack of sun is the most compelling cause since lacking sunlight affects the brain by increasing melatonin while decreasing serotonin and vitamin D levels in the body. When exposed to sunlight, your optic nerve sends a message to your brain to produce less melatonin. Melatonin is a hormone that calms the body and allows you to sleep. When the sun comes up your brain produces serotonin, a hormone that induces feelings of wakefulness. When the sun's ultraviolet rays touch your skin, your body produces vitamin D. Vitamin D also helps the body maintain proper serotonin levels. So during the dark winter months you could have insufficient amounts of vitamin D and serotonin, but overly sufficient amounts of melatonin thus the depressive state.

A research project done at the University of Alaska, Anchorage found that “as serum vitamin D decreased, symptoms of SAD increased.” Winter Seasonal Affective Disorder and the Mediterranean Diet Studies such as that of the University of Alaska, Anchorage lead us to believe that SAD can be controlled through diet. More specifically through a diet high in vitamin D which aids in the production of serotonin in the body. Psychiatrist David Mrazek on MayoClinic.com, claims that eating a Mediterranean diet can help.

A Mediterranean diet is a diet high in fresh fruits and vegetables. With the Mediterranean diet whole grains, healthy fats, fish, and lower amounts of meats can help reduce depression. According to Mrazek this diet can reduce depression by up to one-third. Dietary supplements also help with Seasonal Affective Disorder. In addition to vitamin D, supplements to add into your diet include: omega-3 vitamin B3 vitamin B12 and folate. Fish, and nuts contain high amounts of omega-3 while B-complex vitamins come from oily fish, beans, nuts, and whole grains. Herring, mackerel, salmon and flaxseed are the richest sources of omega-3 fatty acids.

Key components of the Mediterranean Diet include exercise, eating whole grains, using olive oil, eating plant-based foods, such as fruits, vegetables, legumes and nuts. The diet also calls for the use of herbs rather than salt to flavor foods, enjoying meals with family and friends, limiting red meat consumption while increasing fish and poultry, and drinking red wine in moderation.

In a study by R. J. Wurtman and J. J. Wurtman published in Obesity Research, it was found that consuming foods high in carbohydrates increases serotonin in the brain, which alleviates the symptoms of depression involved with Seasonal Affective Disorder. Excess carbohydrates may; however, cause unwanted weight gain and worsen depression. A study published in the International Journal of Eating Disorders supported eliminating simple carbohydrates from the diet of individuals with SAD, claiming this helped control the depression for a longer period. The consumption of carbohydrates and its effect on Seasonal Affective Disorder continues to be a controversial issue and the center of more studies; however, the Mediterranean diet in considered a low-carb diet, balancing the amount of carbohydrates with a variety of other nutritious foods and is highly recommended.

Kate Hunter is a writer at Everlasting Health Center, Reno’s best vitamin, supplement, herb and health food store since 1995. She enjoys organic gardening, whole food cooking, and following up on the latest health food news. Katie obtained B.A. in English with an emphasis on writing from Southern Oregon University and has been writing about nutrition, healthy living, cooking, and gardening for over nine years. She is a mother of three and spends her time baking, canning, growing and drying herbs, and reading food labels of course.

on my mind monday 12.3.12

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic health.  Here's what's on my mind.

The Economic Cost of Food Monopolies - Our food system is broken/breaking down as corporations pursue ever greater consolidation in the race toward profits. This however squeezes out the farmer and isolates us further from our food. I believe everyone should read this report. It's important that we understand where our food comes from, why costs are rising, and why we need to know our farmer.

Changes ahead for sugar - (starts at 2:40 on the video) US prices 50-70% higher than the rest of the world? Wow that's a huge jump. Combined with the fact that processed sugar can be as much as 4 times more addictive than cocaine and we have a very expensive health crisis on our hands (in more ways than one). We could all pay attention to the label and eat less sugar.

eFarmony - I love this idea...putting those with land together with those who want to farm it. Sounds like a win-win-win with consumers getting more fresh local produce.

Allergic to spice - We hear a lot about the common food allergies, dairy, peanuts, shellfish, etc. We also hear about food sensitivity conditions the severe celiac disease to a less harmful but still challenging lactose intolerance (a lack of the digestive enzyme lactase). But many people tend to forget that food sensitivities can be to any food substance. While food sensitivities are different than a life-threatening allergy, they are no less severe for their impact on health. If you think you have food sensitivities consider working with a nutrition professional to see how you can identify what may be overwhelming your system.

Horrible Diet Ideas - With the New Year just around the corner many people begin to resolve to lose weight. Unfortunately many of them are seduced by fad diets and celebrity endorsements. Just because someone is famous does not make them an expert on nutrition. Many of these ideas are highly dangerous. If you want to lose weight it needs to be done in a healthy, supportive fashion.

Asparagus for blood sugar control? - Like asparagus? It turns out that asparagus may be useful in stabilizing blood glucose levels. More and more readily available at the grocery store it's tasty and easy to cook.  I love the fact that I've got some in my garden, we just finished moving it to it's new dog-free garden bed. Now to wait and see if it transplanted well.

Looking for a good gentle yoga routine?  Here's one I like that's very relaxing and, most importantly, reminds you to breathe deeply.



What am I reading this week?  Truthfully, nothing because I'm still busy at work on my book, The Pantry Principle: how to read the label and understand what's really in your food.  Want to learn more about the book?

Head on over to Facebook and join The Pantry Principle page.  You'll be able to stay in touch as I start posting healthy tips and news articles.