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

Meal Comparison, Part 2: Lunch

This week I continue my series comparing meals from the Standard American Diet to grain-free alternatives.

Today will compare a healthy USDA-approved lunch, consisting of the following:

A sandwich made with:

2 slices whole wheat bread (enriched & fortified)

2 leaves of lettuce

2 slices turkey

2 slices ham

2 tablespoons honey-mustard dressing

1 8-ounce container of yogurt with fruit

1 medium apple

Sandwich

The grain-free meal will contain:

8 ounces salmon

1 ounce of walnuts

A salad made with:

2 cups mixed greens (spinach, romaine, lettuce, etc)

1 carrot

½ onion

Salad

Both meals total less than 650 calories and take less than 15 minutes to prepare.

Here is a macronutrient breakdown of the two meals, including a comparison of the fatty acid quality (omegas) of each.

. Total Carbs Fiber Net Carbs Protein Sat Fat Mono Fat Omega 3 Omega 6
Standard Lunch 111 8 103 23 1.8 2.2 225 2250
Grain-Free Lunch 36 12 25 50 5 9 8700 11300

The sandwich and fruit results in over 100 grams of sugar released into the bloodstream! Carbs are not inherently bad, but if this pattern is repeated regularly, for 3 meals a day, 7 days a week, diabetes and cardiovascular disease can result.

Even though “whole grains” are known for their fiber content, we see that a meal based around vegetables will provide far more fiber content. Fiber mitigates blood sugar spikes and maintains healthy gut function.

The most apparent difference is in the protein content. The sandwich and yogurt provides just over 20 grams of protein while the salmon salad weighs in at an impressive 50 grams. Imagine the benefits to cognitive functioning, physical performance, and body composition one could reap with such an adequate supply of amino acids!

Finally, we see that the omega 3-to-omega 6 ratio is about 1-to-10, risking an inflammatory state within the body. However, the salmon salad provides a much more balanced 1-to-1.3 O3-to-O6 ratio. A ratio in the range of 1-to-2 to 1-to-4 can help prevent cardiovascular disease, cancer, and certain neurological disorders.

Next is the vitamin comparison of the two meals:

. Vit A Vit C Vit D Vit E Vit K Vit B6 Vit B12 Folate
Standard Lunch 130 15 0 2 6 0.4 1.2 43
Grain-Free Lunch 34410 135 0.2 2.6 940 30 7.2 400

There’s really no need to examine any particular column. The numbers show that vegetables and healthy protein provide far more essential vitamins than refined grains, processed dairy, and “low-fat” deli meat.

Last is the mineral content of each meal:

. Calcium Iron Magnesium Potassium Sodium Zinc Copper Manganese Selenium
Standard Lunch 400 2.8 85 975 1500 3 0.1 0.7 48
Grain-Free Lunch 300 7.5 235 2825 700 3.8 1.5 2.6 108

Since the Standard Lunch includes yogurt, it will provide more calcium…but also a more acidic environment which may leech calcium from the bones.

The salmon salad still wins in every other category but we still see that grains are a decent source of minerals. As I mentioned last time however, a small serving of nuts will provide certain nutrients that aren’t found as abundantly in vegetables.

In conclusion, this side-by-side comparison of a “well-rounded, heart-healthy American lunch” and a salmon salad showcases the benefit of opting for more vegetables and healthy proteins.

Save the bread for the birds and start eating what nature provides!

Coconut Oil

CoconutDue to the positive feedback on my recent post about gluten, I decided to tackle another food that is very popular right now: coconut oil.

Coconut oil is entering the mainstream at the moment because it has numerous health benefits and is one of the best oils to cook with.

Coconut oil is pressed from the flesh of a coconut. It is a solid, white substance below room temperature and turns into a clear liquid as temperatures rise over 70° F.

The consistency changes because it is over 90% saturated fat. Remember, saturated merely means that it is completely stable chemically. It won’t go rancid when stored or oxidize when cooked. These properties also hold true after consumption – it is the least likely, of all fats, to oxidize in the blood…oxidization being a precipitating factor in cardiovascular disease.

Not only is the fat content of coconut the safe saturated variety, but 66% of it is in the form of medium-chain triglycerides (MCTs).

MCTs are interesting because they don’t require digestion to be converted to fuel. Therefore, it is very unlikely they will be stored as fat. They also ramp up the body’s ability to burn calories and fat. For these reasons, MCTs are often used by individuals trying to lose weight.

MCTs aren’t only a useful energy source for those looking to reduce body fat. They also produce ketones which are extremely therapeutic fuel for the brain. Ketones can protect against, and improve symptoms from, neurodegenerative disorders such as Alzheimer’s, Parkinson’s, and epilepsy.

All fats are made up of many different acids. One such acid that makes up most of the saturated fat in coconut oil is Lauric Acid (usually only found in breast milk). Lauric acid helps increase HDL in the body, once again protecting against cardiovascular disease. Finally, lauric acid has anti-fungal, anti-bacterial, and anti-viral properties, thereby protecting the body in many other ways too.

Due to the high concentration of chemically-stable fats in coconut oil, it is the most useful oil for high temperature cooking (above 300°F).

Vegetable and nut oils are predominately polyunsaturated fat, prone to oxidization when heated. Olive oil is a monounsaturated fat which is still not optimal for cooking.

Oils that are not very stable (poly and mono fats) will sacrifice their phytosterols in an attempt to prevent oxidization. Since coconut oil is almost purely saturated fat, its phytosterol content will remain even after cooking.

Life cannot exist without sterols – animals have cholesterol while plants contain phytosterols. It is believed that phytosterols improve cardiovascular health and act as antioxidants.

The oil certainly has a coconut-scent but most people find that the flavor dissipates quickly while cooking and has no effect on the taste of the final meal.

Coconut oil is often used as a moisturizer, lip balm, and in soap or other hygiene products.

Coconuts provide many other amazing foods too!

Coconut flour is an excellent alternative for sugar-laden grain flours. Coconut water is a more balanced, natural form of a sports drink. Coconut milk is a perfect substitute for animal milk. You can even buy coconut butter (pure raw coconut flesh) to spread on other foods…although it’s so rich and tasty that I’ve even eaten it straight out of the jar! And of course, you could just buy a whole coconut and make all these products yourself.

Now that we know the value of such a food, it’s time to throw out the rancid vegetable oils, save olive oil for salads, and start using coconut oil for your cooking endeavors!

A Calorie Is NOT A Calorie!

This is something health coaches, nutritionists, and scientists (trained in biology, chemistry, or endocrinology, as opposed to conventional medicine) have said for decades.

The notion that all calories are the same; that calories-in (consumed) compared to calories-out (burned) is the end-all-be-all in terms of bodyweight; is archaic and damaging to our public’s health.

Just last week, a study was published showing the results of consuming a high-protein diet. However, fat and carb intake was held constant between the two groups, meaning the high-protein group was consuming over 500 extra calories a day.

After 8 weeks, there was no difference between the two groups, in terms of bodyweight or body composition.

This suggests:

1.) Excess calories coming from protein may not lead to weight gain. This may be invaluable for individuals trying to lose weight considering that protein is the most satiating macronutrient.

2.) It is not necessary to consume extra protein to gain muscle. This is most useful for individuals trying to put on muscle, since protein can be the most expensive macronutrient.

I’ve always suggested my clients try to consume one gram of protein per pound of bodyweight. This has been the standard for athletes and performance-oriented individuals for decades. Unfortunately, the general public has been convinced that protein is bad for the kidneys or the body as a whole.

There are many studies showing that individuals with kidney impairment have issues with high-protein diets…but these results have never been replicated with healthy populations.

The way major food companies produce and prepare meat will make it harmful to our body (and the environment). Feeding corn to cows literally becomes a race against the clock to see if the cow can grow fat enough to slaughter, before it dies of indigestion and infection. At the same time, grain-feeding will skew the omega-3 / omega-6 ratio, increasing the amount of inflammatory omega-6 found in the animals fat.

However, if cows, or any animal for that matter, are given enough land to wander about, and a natural diet for them to freely consume, their meat will not only be healthy for us, but may be the most beneficial food we can consume.

So, if your goal is to reduce body-fat, and you plan to achieve weight-loss using calorie restriction, make sure you are not reducing your protein intake. And keep in mind, if you are hungry or have trouble staying full, have a few extra bites of protein.

Alternatively, if you are trying to increase muscle mass, consume 1g protein per 1lb bodyweight, but, after that save your money and get extra calories from natural carbs or healthy fats. Scoops of expensive protein powder or additional pounds of chicken breast may not make a significant difference.

This study is just one more step towards correcting our understanding of food and the human body. Nothing that comes from nature, meant to give us sustenance, is automatically bad for us. It is only when we tinker with nature, maximizing production while minimizing cost, that problems arise.