Nature’s Multi-Vitamin

At this moment, our concept of what is healthy is changing.

For the last 50 years, we were told that calories should come from carbs, fat caused heart attacks, and protein caused cancer. We now know that carbs turn to sugar in the blood and can cause inflammation – the real precipitating factor in cardiovascular disease and most other health conditions.

One food that fell out of favor during the same time is liver. In this post, I’ll address concerns and aversions to one of the healthiest foods on the planet!

Let’s look at the nutritional profile of liver. A mere 1-ounce of liver (about one mouthful) meets daily recommendations for the following nutrients:

390% Vitamin B12

200% Copper

150% Vitamin A

56% Riboflavin

25% Niacin

20% Folate & Pantothenic Acid

15% Vitamin B6, Phosphorus, & Selenium

10% Iron & Zinc

5% Thiamin, Magnesium, Potassium, & Manganese

One ounce of liver provides all this, with 7.5 grams of protein, in only 50 calories!

Liver is one of the most nutrient-dense foods, along with shellfish and spices. For this reason, I eat one bite of liver everyday. To me, it’s an all-natural multi-vitamin!

Why not just take a manmade vitamin? Well, we are finding out that supplementing with unnaturally high amounts of synthetic vitamins actually increases risk of death.

And what about the argument that the liver processes the body’s toxins?

This is quite true. Whenever we take Tylenol, drink alcohol, or consume other drugs, our liver works to break these substances down. Otherwise they could accumulate in our body and kill us.

However, cows, pigs, chickens, and other animals don’t use recreational drugs or take chemicals! In fact, studies of feedlot animals (raised in horrible conditions and given various injections) showed that their livers contained no more toxins than the muscle meat we regularly consume. Properly raised animals are not exposed to toxins that require processing by the liver. Therefore, the belief that the liver contains toxins is unfounded.

Now the kidney, responsible for removing waste and filtering it out through the urine, is an organ meat I cannot comfortably consume!

The last argument against liver would be the taste. And to be honest, it does have a very strong metallic flavor. For this reason, I cover it in cayenne, turmeric, salt, pepper, garlic, and ginger. With this amount of powerful seasonings, one bite a day can be quite enjoyable.

Finally, the price is simply amazing! Most grass-fed beef liver can be found for under $3 a pound…and if you know a farmer personally, they may even give it to you for free!

So, now that we know that liver is one of the healthiest parts of an animal, doesn’t actually filter or contain toxins, how to season it properly, and how affordable it is, why not set reservations aside and try a bite?

Liver

Eat Protein and Plants!

As most of you know by now, I recommend consuming 1 gram of protein per pound of bodyweight. This means that a 100-pound girl running track should eat 100 grams of protein; a 200-pound strength athlete should consume 200 grams of protein; and a 300-pound adult trying to lose weight should aim for 300 grams of protein.

The reasons for this recommendation are as follows.

  • Protein has the highest thermogenic effect. 30% of the calories from protein are used during digestion and processing.
  • Protein is the most satiating nutrient, leaving one full for 4 – 9 hours.
  • Protein breaks down to amino acids. These are not only used for cell repair and maintenance, but also trigger the release of serotonin, dopamine, melatonin, etc, in the brain. These are chemicals that affect moods, energy levels, and feelings.
  • Excess protein will either be converted to sugars, to be used for fuel, or excreted in the urine.

A reservation people have to eating more protein is that it is “dangerous for the kidneys”. Studies of individuals with renal impairment, or complete kidney failure, show a worsening of symptoms when administering a high protein diet. However, no study has ever suggested that a healthy population can’t handle high amounts of protein. Processing excess nutrients is the main role of our kidneys.

Recent studies have gone as far as feeding participants up to 400 or 500 grams of protein a day. The worst side effects reported were feelings of being “bloated” or “hot”. As a side note, these individuals gained no fat, even though they were consuming over 1000 extra calories a day from protein.

The other concerns I hear stem from certain studies suggesting that protein, specifically meat, causes cancer. Next time you hear this, look at the study to verify the following:

  • Was the meat naturally raised? Was beef from 100% grass-fed cows? Were chickens raised in open pastures, feeding on seeds and bugs? More likely, the beef was from feedlots and the chickens were fattened to the point they could not stand.
  • What were the cooking conditions? Was the meat slow roasted or seared? We already know that black, crunchy sear-marks are carcinogenic.
  • Who were the individuals in the study and how were they tracked? The average American that consumes over a pound of protein a day is usually resorting to McDonald’s and pepperoni pizza, not chicken eggs from a friends backyard or a local burger with multiple cups of fresh vegetables.

Protein does cause an insulin release and increases mTOR signaling, leading to cell survival and proliferation. This is a good thing if you are exercising and attempting to displace fat with lean body mass. However, if you already have cancer, a lower protein diet, such as a ketogenic diet, will be more suitable.

A review of all macronutrient studies shows that diets higher in fat and protein, compared to high carb diets, result in:

  • Maintenance of more lean muscle mass
  • Greater loss of fat mass
  • Maintenance, or even an increase, in strength and performance

The only downside of protein is that healthy sources may not be inexpensive.

In areas with sustainable farming (such as where I live in Vermont), you can buy directly from a farmer. You may even be able to invest in a “cow-share” or similar program, paying for the cow before the government charges various fees. I have found grass-fed ground beef for as low as $3/lb. Search around and develop a relationship with local farmers.

Grass-fed beef, or pastured chicken and pork, may cost $5 – $10 a pound in typical markets. However, sales always occur, and meat can last for up to 12 months in a freezer before it loses flavor. Investing in a meat-freezer can help save money in the long run.

Another option is to find a high-quality protein supplement. I always recommend whole food from nature, but I am aware that having a full serving of protein (4 – 8 ounces of meat/fish, or 3 – 6 eggs) is not always easy and convenient.

In these situations, find a whey protein powder that is affordable and has as few ingredients as possible. I will do a post in the future comparing different forms of protein powders and brands.

In my experience, a client consuming 1 gram of protein per pound of bodyweight, is able to experience easy improvement in body composition and performance.

Ideally, every meal should have a large serving of protein, about the size of your hand, surrounded by vegetables, cooked in healthy fats, with a serving of berries or fruit as desert. And if you’re still hungry, have seconds of the veggies and protein. Don’t wait an hour or two and resort to crackers, cookies, or other packaged goods.

Just eat more protein and plants!

Steak and Veggies

5 More Health Tips

This week I think I’ll get back to my “5 Health Tips” series I started many months ago.

These are simple steps that won’t take too much time, or cost much money, but can significantly improve your health.

  • Download f.lux on all your computers. This is a program that adjusts the light on your computer according to time of day. As the sun sets, the screen will emit less white and blue light, transitioning to yellows and oranges. This will allow your body to maintain its natural production of serotonin and melatonin, contributing to healthy sleep
  • If you are seated most of the day, try to take 30 second breaks every 15 minutes to walk, stretch, or simply adjust your sitting style. Sometimes I sit on a desk chair, other times on a stability ball…sometimes I kneel, other times I stand. Prolonged sitting can cause postural issues, tight or weak muscles, and even metabolic problems.
  • Practice deep breathing while driving. This means inhaling slowly and fully, expanding all the way to the bottom of your stomach, before letting the air out in a controlled manner. I have started doing this and have experienced a few benefits: it’s very relaxing; it’s good practice for filling the diaphragm; and it makes me a more patient and calm driver.
  • Make your own condiments, sauces, and toppings at home. Most store bought condiments will contain low-quality ingredients (corn syrup, gluten, soy, etc). These foods can prevent you from losing weight, damage your health, and even affect your emotions and energy levels. Believe it or not, ketchup, salad dressing, pesto, and most sauces take less than 5 minutes to make!
  • Limit your “carb” intake to one meal a day. Unless you are a high-level athlete, exercising vigorously everyday, you aren’t burning enough carbs to justify frequent re-feedings. Excess carbs turn to sugar in the blood, causing fat-gain, inflammation, diabetes, cardiovascular disease, and dozens of other health issues. The best time to consume carbs, such as potatoes or fruits, would be within 30 minutes of your workout. The second best time would be with dinner, during your last meal before bed.

The first 3 recommendations are lifestyle tips that you should be able fit into you’re your daily activities. The last 2 are nutritional suggestions that can greatly affect your health and performance.

All this tips have the potential to save you a considerable amount of money when you consider the medical costs resulting from poor health.

So give them a try and let me know how they work for you!

Spaghetti Bolognese

One of the dishes I miss most since replacing grains with vegetables is Spaghetti Bolognese.

I do not miss how the processed, high-carb pasta overrode my hunger signals, causing lethargy, bloating, and unhealthy blood sugar and cholesterol levels.

A few years ago I found the perfect substitute for highly-refined pasta products that are packaged with enough preservatives and chemicals to allow for a nearly infinite shelf-life…

A spaghetti squash!

Below is my adapted recipe for an all-natural version of Spaghetti Bolognese:

1.) Select your favorite ingredients for the tomato sauce. I like onions, carrots, garlic, mushrooms and two cans of tomatoes – one crushed and one diced.

2.) Empty the jars of tomato sauce into the largest pot you own and turn the heat to medium-low (if it starts to bubble and splatter, turn it down a little).

3.) Chop up veggies to your liking and stir into tomato sauce. Add herbs & spices to taste.

4.) Add ground beef, pork, or preferred protein source (local and naturally fed is optimal). Cover and let sit on low heat. Stir every 5-10 minutes to break up meat and ensure equal cooking.

5.) Heat oven to 350 F. Cut spaghetti squash in half, length-wise, and scrape all the seeds out (you can throw these out, add them to the sauce, or toast them in the oven with spices).

6.) Place both halves, cut side down, on a baking sheet and place in oven. Start checking the texture of the squash after 25 minutes. The shorter they cook, the more the final result will resemble al dente spaghetti.

7.) Remove squash from oven and drag a fork along the inside to create spaghetti strands. Continue to cut/scoop the spaghetti onto a plate or bowl. One squash can make 3-5 large plates of spaghetti.

8.) Check the Bolognese sauce to see if it is done to your liking. You may also want to add butter or heavy cream to reduce the acidity of the sauce and bump up the nutrient density.

9.) Pour your sauce on top of your spaghetti and enjoy!

Spaghetti

I love this recipe because it allows me to enjoy one of my favorite childhood dishes without any of the negative effects on my health or body composition. Also, there isn’t much preparation involved, just time spent checking how the sauce and squash are cooking.

Keep in mind that you will need to experiment with different cook times to find out how soft or hard you like the spaghetti strands. I’ve always been a fan of a slight crunch, although cooking for longer may provide the softer texture some people prefer. Just be patient and give this recipe a few tries before giving up and returning to the less-nutritious packaged options.

For the sake of comparison:

One-cup of whole-wheat spaghetti has about 200 calories, with over 30 grams of refined carbs. It contains a significant amount of manganese and selenium.

One-cup of spaghetti squash has about 40 calories, with less than 10 grams of natural carbs. It is higher in Vitamin A, C, K, B, Calcium, and Potassium.

I hope this recipe helps provide a healthier alternative to the beloved American-Italian dish!
Enjoy!