by Mary Grace | Sep 4, 2019 | Healthy Eating
At one time, steak used to be just steak; there was no problem understanding that. Today, it is not that simple. A quick look at the butcher’s counter will show you all the kinds of cuts you never knew about, along with fancy breeds like Kobe, Wagyu, and Angus. And then, when you thought you have finally made the decision, you are faced with two types of fed beef – the grass-fed beef and the grain-fed beef. Apart from the obvious price differences, there are a lot of dissimilarities between the two.
What is grass-fed beef?
As the name suggests, this type of beef comes from cattle that have grazed on grassy meadows their complete lives. This type of beef tends to be more expensive than their corn-fed counterparts because it takes a longer time for grass-fed cattle to reach their processing weight. Without corn or grain to bulk up the diet, this method of raising cattle is much more costly for the rancher.
What is corn-fed beef?
This type of beef comes from cattle who are initially fed grass but is later fed grain or corn. This is normally done to bulk and increase the fat to muscle ratio. This particular diet adds a lot of flavor to the beef because it is almost like feeding cakes and candies to the cow. Since grains are not typically fed to cattle, a lot of preventive antibiotics are used to keep them from getting sick.
Differences in fatty acid composition
What cows consume can have a major effect on the resulting beef’s composition, particularly when it comes to fatty acid composition. Grass-fed beef tends to contain lesser fat content than grain-fed beef, which in turn means that grass-fed beef contains lesser calories.
But the overall composition of the fatty acid is also different. Grass-fed beef contains less monounsaturated fat and contains five times more omega-3 and twice as much CLA, or conjugated linoleic acid, than grain-fed beef. Both varieties contain similar amounts of omega-6 polyunsaturated fats.
Grass-fed beef is considered much more nutritious
Both varieties of beef contain highly concentrated amounts of nutrients like Vitamin B6, B3, and B12. They are also rich in minerals like zinc, selenium, and iron. Overall, beef contains most of the nutrients required for sustenance.
While the differences in nutrient content are not so great, grass-fed beef contains a lot of Vitamin A and E. It also has more antioxidant content than its grain-fed counterpart.
Is grass-fed beef worth the extra cost?
It is important to understand that even grain-fed beef is healthy as well. Until you overcook the dish, beef is considered to be a nutritious source of various vitamins and minerals to be a part of a healthy diet. In most countries, grass-fed beef is very expensive and might not be worth the cost for some people. Additionally, grass-fed beef tends to be leaner and has a different texture.
Even though grass-fed beef might contain more nutrients, there is no compelling differences between the two. The choice falls upon your taste, ideals, and preferences.
by Mary Grace | Sep 4, 2019 | Body Composition, Healthy Eating
Even after doing exhausting workout sessions, is getting toned and fit abs still beyond your reach?
The culprit here maybe your belly fat… Sometimes the fat can mask your toned muscles. To burn your belly fat exercise alone is not sufficient.
You have to make specific dietary changes. Fortunately, we have the right tips for you. Here are four foods that will complement your exercise sessions and help you gain ripped abs you have dreamed of.
- Broccoli
Before we go into the benefits of Broccoli, you should know that it is not possible to just reduce fat from one part of your body specifically. You have to lose weight to reduce flabby tissue overall.
One effective food that can get rid of your belly fat is broccoli. This vegetable is rich in nutrients and fiber and is a low calorie food you should add to your diet regularly if you want to lose weight.
The high fiber content helps you feel sated and not binge on food. Spinach, kale and other such dark green vegetables also help you get rid of belly fat.
- Eggs
Rich in protein, eggs are ideal for any meal of the day. They are especially good for fitness freaks. The nutrient choline in eggs helps boost metabolism and helps in burning body fat when eggs are taken before your workout session.
Having eggs for your breakfast helps shred your abs and lose weight. Hard-boiled eggs taken as an afternoon snack is also a great way to tone your ab muscles.
- Green tea
Several studies have proven that green tea is effective for weight loss. Drinking green tea after your workout can help reduce the belly fat and reveal your tone abs.
The epigallocatechin gallate present in green tea is an effective fat burning chemical compound. Further, since green tea has zero calories, you can have as much of it as you can without any worries about gaining weight.
- Flaxseed
Adding flaxseed to your daily meals is a wonderful way to remove belly fat. Ground flaxseed contains a blend of insoluble and soluble dietary fiber.
This is very effective in cleansing the intestinal tract and it also helps in regulating the elimination of digested food. These actions help in getting rid of the internal belly fat.
Since belly fat is mostly caused by low fiber diet and resultant retention of fecal matter, the action of flaxseed helps in resolving the belly fat problem.
Another advantageous action of flaxseed is it binds to simple carbohydrates and sugars and releases them slowly in the bloodstream. This causes high endurance and energy levels in between meals.
While everyone aspires to have the perfectly tone, six pack abs, it is not that easy to attain. But with the right combination of diet and workouts, this is possible. Make sure you include the above four foods along with your regular fitness sessions. And ensure you perform exercises for strength and endurance and those that focus on your core and abs. A nutritious diet with fat burning ingredients can provide you the energy needed for your workouts and for boosting metabolism. Within a few weeks of following a proper diet and exercise regimen, you are sure to see the results you desire.
by Mary Grace | Sep 4, 2019 | Healthy Eating
When it comes to healthy food consumption, the oldest forms of foods are best suited to our bodies. Evolutionarily speaking, our bodies are much older than we think they are and are well adapted to the foods that have been around for a long time. This is why the new culinary trends have witnessed the resurgence of many of these old super foods. Not only do these foods make up a healthy diet, but they also ward off diseases in the long run.
- Amaranth
As a grain that was first cultivated almost 8000 years ago, Amaranth is gluten-free and nutritious that has a variety of benefits. A diet high in Amaranth reduces cholesterol, chances of heart-related problems and inflammation. Amaranth is best used in soups to give them a proper thickness. Alternatively, it can be used as a substitute for rice.
- Chia Seeds
In earlier times, Chia seeds were well-known to boost energy and were used extensively by Aztec warriors before heading into battles. Nowadays, these can be found in most drinks, from yogurts to fruity drinks. Chia seeds are rich in omega-3 fatty acids. This property of Chia seeds decrease the chances of heart diseases, reduce blood pressure and improve cholesterol. Eating Chia seeds also promotes healthy skin, reduces signs of aging and curbs your appetite, thereby keeping you from excessive eating and piling up extra pounds.
- Black rice
Most people have heard of brown rice being better than white rice. But what about black rice? Black rice was consumed mainly in China and was linked to having a long and healthy life. It was even considered “forbidden rice” as only the Chinese emperor was allowed to eat it. Nevertheless, black rice was revered for its anti-oxidant properties. Scientists nowadays claim that consuming black rice may be linked to reduced chances of developing cancer later in life.
- Rye
Rye is a member of the wheat family and has been cultivated for hundreds of years. It contains fewer carbohydrates than wheat and is rich in vitamins and minerals. The high fiber content found in rye makes it more effective at treating constipation than any laxative or wheat-based product. Additionally, adding rye to your daily diet will also ensure the reduced risk of certain cancers like breast and colorectal cancers.
- Barley
Barley was used to feed the gladiators and the Roman army in Ancient Rome and for good reason too. It is nutritionally dense and packed with fibers. This slows down the digestion and keeps you feeling full for longer periods of time. The slow digestion stabilizes your blood sugar levels and keeps you energized for longer durations. Barley is linked to reducing bad cholesterol levels, thereby reducing chances of cardiovascular diseases. It is also rich in Vitamin-B that trims fat and promotes healthy functioning of the nervous system.
These are the top 5 ancient super foods that you should include in your diet to have a healthy and long life. Not only will these reduce the risk of developing a variety of diseases, but they will also keep you feeling energized for longer periods of time.
by Mary Grace | Sep 24, 2018 | Healthy Eating
My weight loss is occurring at a healthy and consistent pace through dietary and lifestyle changes. Every pound I shave off my body is gone forever because I have a plan to not only take the weight off but to keep it off. This is the journey. I am taking weight loss 1 pound at a time in order to make permanent changes to my life and body. More than simply decreasing a number, I am interested in transforming my habits for a better life. I want this lifestyle to be permanent, and be who I am.
Driving my desire for weight loss is a sincere love and respect for myself. I value the gift of life I have been given and I am ready to live my best life. By getting in shape, I increase my energy and activity level, thus getting more out of life. I increase my lifespan. I make a better life for myself. Losing weight is about me becoming a healthier person, rather than pleasing others. I lose weight because I want to be in good physical shape, not because I want others to accept me.
Because I love and respect myself, I am cautious about the methods I use for weight loss. I stay away from fad and fast diets, starving and other unhealthy weight loss methods. I consult my physician regularly to discuss my weight loss progress. If it sounds to good to be true, it probably is. Weight gain did not happen in one week, so it will take more than one week to lose it.
Losing weight is easy for me when I have fun. This is why I choose entertaining and fun methods for weight loss. I stay active by attending classes that are upbeat and easy to follow. I do what I enjoy to do. I eat healthy by trying out recipes that are as tasty as they are high in nutritional value. And I give myself a break when I falter. I am human, after all.
Today, I choose to evaluate my weight loss plan to ensure it is safe and fun for me to follow. I make permanent changes to my eating habits and activity level to enjoy long-term benefits.
5 Questions for Reflection
1. What delicious new recipe can I try this week?
2. Why is it best to lose weight at a slow and steady pace?
3. How can I make my weight loss plan more enjoyable?
4. How can I stay on track?
5. How can I make my goals realistic and achievable?
Real Supplements is dedicated to helping those in their goals of losing weight and getting fit. We have a full range of vitamins, supplements, and healthy food choices to help you reach your goals. It may be as simple as using Avocado Oil instead of Corn Oil. A simple change makes all the difference.
by Mary Grace | Sep 17, 2018 | Healthy Eating
You can lose the weight you have always wanted if you set your mind to it! Are you ready to take the necessary steps to achieve the body of you have always wanted? The biggest obstacle you have to address is actually your self-discipline and will power. And sticking to a simple plan!
You may have fallen into a cycle of bad daily habits. It starts with eating a diet full of bad fats, simple (white) carbs and processed foods. It is these types of foods that make you feel tired continuously. Because your body has been sucked of the energy you need to maintain a healthy lifestyle, you don’t feel like working out. So what’s the end game? You end up with no or little will power to change and you feel terrible and hopeless. But wait. There’s hope! You can make the changes necessary if you want to lose those extra pounds. You first have to work on building the willpower and create a simple program to make it happen.
1. Don’t Wait For Something Negative To Happen.
Your will power is inside of you and you don’t want something bad to happen in order to expose it. We’ve all heard the stories about someone suffering a terrible trauma, such as a heart attack, and how that life event brings about a permanent change in their habits. You don’t a bad thing this to happen to you in order to get you motivated! The time is now.
2. Pay Attention To Your Portion Size.
This is one tip that can allow you to start small. It’s hard to work on your change if you’re trying to go from one extreme to another. Decide that tonight you’re still going to enjoy the same food that you would normally eat – but this time give yourself a smaller portion size. One trick is to use smaller plates so the plate visually appears full. And don’t go for seconds. Eat slowly. Its well known it takes 20 minutes for your stomach to tell your brain its full. If you eat slower, then you have consumed less food before the signals get sent. And don’t forget to drink water before dinner.
3. Give Yourself A Cheat Meal (or two). Every week.
It’ll be an easier change for you if you allow yourself some time to adjust once in a while. Tell yourself that next Saturday evening you can enjoy that pizza for dinner or that ice cream for dessert. You’ll be less likely to toss in the towel knowing that you can eat some pizza next Saturday instead of “never.” But don’t follow your cheat day with another one, and then another one. And don’t turn it into an all day pig-a-thon. Remember rule 2, cheat, but cheat smartly.
4. Take Pictures of Yourself. Before you start.
You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph or even a mirror. You may not recognize the changes. Keep a picture with you and look at it when you feel like giving up. Update your photo often and compare them as you start to drop the weight. Visual clues of change will make you feel good and keep you motivated.
5. Make A Grocery List. And stick to it.
Write down all the foods you enjoy eating, then decide whether or not these items are healthy or not. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home and eliminate the unhealthy choices. Go to the grocery store on a full stomach. Walk through the junk food aisle and purposely do not choose anything. Leave the store with good food. You will feel better!
6. Exercise. Consistently.
Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30-minute walk, three times a week. Just be consistent, and build on it. And remember, lifting weights will help you lose weight. And build strong bones.
7. Set Small, Achievable Goals.
No matter how you decide to approach your weight loss, it’s important to start with small goals and remain in a good mood. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week, or walking 3 times a week. These goals are perfect. Thinks about it, losing 1 pound a week is the same as 52 lbs a year. That’s a lot of weight! By focusing on the smaller, more attainable goals, you’ll actually see results far more quickly. And you will stick with the program!
