| It's Time To Make A Change (Tip Below) Change That Up is a complimentary newsletter that specializes in helping people improve their overall health and is sent out once each day. You are receiving this email because you have expressed an interest in quality health tips. You can remove your email by clicking unsubscribe at any time.
To make sure you do not miss the next game changer add this email (support@changethatup.com) to your contacts and/ or safe senders list. Here's Today's Tip... Should I eat red meat? To meat, or not to meat? That's not exactly the question that Prince Hamlet asked in the opening of Shakespeare's Hamlet, but it's a question that I hear time and again from coaching clients who wonder if red meat is "good" or "bad." After all, if you pay attention to the headlines, you may be (mis) led to believe that eating meat is as harmful as smoking. In fact, just the other day, one of my coaching clients said, "Coach, I just heard the worst news on the radio today. Apparently, the latest research says that red meat is going to kill me! What's up with that??? I eat lean red meat several times a week. Do I need to cut it out? Should I become a vegan?" While I want to shake my head and roll my eyes, instead I said, "Let's talk about this in a little bit more depth, okay?" When we look at research studies, it's important that we look at things like what questions are being asked, how the researchers are collecting their data, and how they're interpreting that data. It may even be important to consider who might be funding the research, as that may potentially have an impact those variables. With that said, it's important to understand that the research to date looking at relationships between red meat consumption and mortality, which is a slightly nicer way of say "death," are correlational studies, which means that they only suggest potential associations—not causation. For example, in one study in which the authors concluded that red meat consumption is associated with an increased risk of mortality, participants filled out a survey about their eating habits once every four years. ONCE EVERY FOUR YEARS. I don't know about you, but I have a hard time remembering what I ate two nights ago let alone four years ago. Along the lines of food reporting, when you think of red meat, what do you think of? While a portion of red meat might mean a filet of grass-fed beef to you, to many of the study participants, it may very well mean a fast food hamburger. In addition to the correlational nature of these studies, it's also important to point out that they may not consider things like physical activity levels and other lifestyle variables. For example, in the study that suggested an association between red meat consumption and mortality, the authors also found that men and women who consumed higher amounts of red meat were less physically active and more likely to smoke cigarettes, drink alcohol, and have a higher BMI. Other studies that have hinted at an association between red meat and mortality have found similar relationships. For example, another study that found a relationship between processed meat and mortality noted that higher consumption of meat is associated with smoking, higher BMI, hypertension, family history of diabetes, and higher intake of calories, total fat, saturated fat, and cholesterol as well as less physical activity. As you can see, there may be many lifestyle variables and health habits at play beyond just red meat consumption. As I just mentioned, other studies have found that processed red meat, like bacon, hot dogs, salami, and deli meat, but not unprocessed red meat—like the lean red meat—may be associated with mortality. While there still may be other factors at play, researchers speculate that the nutritional differences (like sodium and nitrates) and differences in preparation methods (between processed meats and unprocessed red meat) may be accountable for associations like this. Even when a study like the one I mentioned before shows an association between red meat consumption and mortality, the authors find that replacing some red meat with fish, poultry, nuts, legumes, dairy, and whole grains may lower said risk. In fact, another study of a large group of Japanese folks found that moderate meat consumption (~3.5 ounces per day) was NOT associated with an increase in mortality. With all that in mind, I think we can establish some take-home points: - Unless you want to go vegan, you don't have to completely eliminate red meat.
- When you do choose red meat, try to continue to do a great job of getting the best quality meat that you can (grass-fed is preferred).
- If you are currently eating any sources of processed meat, it may be a good idea to try to replace those with unprocessed protein sources.
- In fact, it's generally a good idea to replace processed foods with unprocessed ones.
- Aim for variety overall when it comes to choosing your lean protein sources, including fish, poultry, eggs, and some dairy (if you can tolerate it).
- It's probably not a bad idea to include some additional plant-based foods, like nuts legumes, and whole kernel (i.e., intact) grains, in your diet.
- In fact, eat lots of veggies and some fruits.
- Maintain a healthy body fat percentage;
- Include regular physical activity, preferably a combination of resistance training and a mixture of interval and aerobic conditioning.
- Don't smoke, and if you do drink alcohol, do so in moderation.
To Smart Choices, Change That Up ------------------------------------------------- BONUS - HEALTH TIP BELOW... I have something very exciting to share with you today... Over the past year, my friends at PaleoHacks have been working on a super secret cookbook project with the world-renowned Peter Servold -- a Le Cordon Bleu trained Chef and owner of Pete's Paleo... And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door -- for FREE! That's right -- as a special launch promotion, they're offering their brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more). The cookbook is called Paleo Eats, and it's filled with over 80 chef-created, insanely tasty Paleo recipes -- which means they are free from gluten, soy, dairy, and refined sugar. But most importantly, they are EASY and FAST to make when you see how Pete simplifies gourmet cooking. Pete has well over 10,000 hours of experience cooking these gourmet meals -- refining his recipes over the past 10+ years for the absolute perfect taste. Inside, you'll find recipes like: · Pan-Roasted Pork Chops w/ Rutabaga Puree & Roasted Beets · Mongolian Red Pepper Beef w/ Roasted Spaghetti Squash & Chard · Pear & Proscuitto Salad · Braised Pulled Pork w/ Sauteed Kale & Roasted Baby Carrots · BACON BARS. And let me tell you from personal experience -- Pete's meals are out of this world amazing -- you'll get to experience some of the tastiest versions of Paleo favorites -- and some new flavors and recipes that I can guarantee you've never tried. | 
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