Is grass fed healthier?

Do you consume grass fed beef, dairy, or butter?  I gotta admit, when I started digging into the research, I wanted to throw in the towel quickly because this is one of those topics that can be debated pretty heavily and the research is not conclusive either. But is it ever in the area of nutrition?

A little back ground for you. Most of the beef you purchase in the store is going to be grain fed. And the dairy you buy will come from cow’s who have consumed grain feed made from soy and corn. Why? Because cows fed grain grow faster and frankly, grain is kinda like cake and ice cream to them. They love it and it’s cheaper. Win-win, right? I can see this – I have a pet rabbit and while she is supposed to eat mostly hay, she very well prefers her little rabbit food pebbles over the hay hanging in her cage that is much healthier for her digestive system. I’ve read the grain feed isn’t good for her if she eats too much and in fact, I’m pretty sure she’s addicted to the stuff. She’s kinda fat actually.

Back to the cows though. Why should we care what they eat? More importantly, does it really matter? I mean, I’m a dietitian and even I wonder this because I have better things to do than worry about what the cows ate before their milk was turned into butter and melted on my morning bagel….like my obese pet rabbit, my child’s missing homework (again), and the fact that I haven’t made time to get my oil changed in six months (true story.)

Well one reason I believe it’s getting attention is because the standard American diet (aka SAD) is so low in healthy omega 3s fats (the kind that helps lower inflammation in the body and protect against heart disease). It is a proven fact that grass fed beef products are higher in omega 3 fats than grain fed. However, that does not mean eating a grass fed hamburger is a high source of omega 3 fats. In fact, in a four ounce hamburger patty, you will only get 80 milligrams of omega 3 fats. I’m not impressed. The best sources remain fatty fish like salmon (~1700 milligrams in three ounces), walnuts (~2600 milligrams in 1/4 cup), and flax seed (~1600 milligrams in 1 tablespoon.) Problem is, when is the last time you ate any of those items? And do you eat them daily? I don’t.

Let’s break it down though. Because it goes deeper, much deeper. There are different types of omega 3 fatty acids, and this is where I was tempted to throw in the towel. But I pressed on.

  1. Eicosapentaenoic Acid and Docosahexaenoic Acid (EPA and DHA): these are the two heavy hitter omega 3 fatty acids that our body can use directly. They are well known for fighting inflammation, and reducing heart disease. This is the kind found in fish. This is what you want.
  2. Conjugated linoleic acid (CLA): Grass-fed butter contains five times more CLA than butter from grain-fed cows. Why is that a big deal? CLA converts inside your body to DHA and EPA.
  3. Butyric acid: beneficial in aiding digestion and anti-inflammatory properties. It is a short chain fatty acid found highest in amounts in high quality butter, ghee, and raw milk among other types of foods. Fun fact: it is responsible for the smell of vomit. Doesnt that make you want to run out and buy some butter now?
  4. Alpha linolenic acid (ALA): small amounts are converted to EPA and DHA. This is the kind primarily found in grass fed beef. Much larger amounts are found in walnuts and flaxseeds, as stated above. But evidence shows you really need the EPA and DHA to be used by the body.

What’s the bottom line here though? From my research, there isn’t any hard evidence that grass fed butter or dairy will improve one’s heart disease risk when substituted for the grain fed versions. I’ve written extensively on the topic of dairy in the past, check it out here. What there is evidence for, is that those in countries that are provided mostly grass fed beef and dairy are less likely to die from cardiovascular disease if they are among those who consume the highest amount of full fat dairy products. Keep in mind, these studies I linked are just observations, so they don’t necessarily prove that eating high amounts of dairy and/or beef cause a lower risk of heart attack. But they still show something.

Okay, but what else? This is where I think it really counts. So pay attention if you’ve been half reading so far. After asking around and digging more, I found that the real concern is the genetically modified organisms, aka GMOs. Recall cattle feed is made mostly from ground up corn and soy, which tastes super yummy to them. Currently, 89% of corn and 94% of soy is grown with genetically modified seeds (check it out.)

Why? So that they are resistant to the herbicide, glyphosate, aka Roundup. Well, the cows are eating it not us, so why should we care? According to this study, this widely used herbicide accumulates in the animal tissue and urine. This means it remains in the hamburgers we eat and milk we drink. That study also found that it accumulates in human tissue, by the way. This is a highly controversial topic. But there are studies suggesting glycphosate is linked to a host of health issues we are experiencing in the world today to include cancer, including non-hodgkin’s lymphoma, parkinson’s disease, birth defects, hormonal disruptions, kidney disease, and a host of other health issues. Unfortunately, the issue of GMO avoidance goes far beyond choosing grass fed beef and dairy products. But that’s for another blog post.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

How to safely use your plastic water bottles

In the aftermath of the hurricane, this topic has come up again. In my household, we have twelve gallons of water stocked up in the laundry room as I type this. Normally, I don’t drink out of plastic, partly for environmental reasons and partly for health concerns. In my house, you will see only stainless steel and glass cups or bottles. To my knowledge, there is no convenient way to stock up on water in the event of an impending power outage other than the plastic options we currently have. So, if you’re like me and have lots leftover, what’s the deal?

First, a lesson on chemicals found in plastic. There are three main ones of concern. First is polycarbonate, a monomer made of bisphenol A, or BPA, which has a recycling code of “7” on the bottom of the bottle.  You’ve probably heard of it, especially if you’ve had children recently. Most all baby bottles and cups are sold with a label “BPA-free,” although the research is a big mixed on it’s safety. BPA has been linked to certain types of cancers and reproductive issues as well as increased risk of diabetes and heart disease. However, it is generally recognized as safe by most manufacturers if consumed in normal amounts (very small). Interestingly, this scientific review does give some compelling evidence of the research that there is in fact some cause for concern, stating:

“there are now over 125 published studies funded by government agencies such as the National Institutes of Health documenting that BPA has a wide range of significant effects including structural and neurochemical changes throughout the brain associated with behavioral changes, such as hyperactivity, learning deficits, increased aggression, and increased likelihood of drug dependency; abnormalities in sperm production in males and oocytes in females; disruption of hormone production and fertility in both males and females; immune disorders, increased growth rate; and early sexual maturation. Most of the small number of studies funded by government agencies that report no significant effects of BPA used one model animal (the CD-SD rat) that after being subjected to selective breeding for over 1000 generations has become extremely insensitive to any estrogenic chemical or drug.”

Luckily, you won’t see it much because of the negative view it has in the public eye (rightfully so.)

The second one is polyvinyl chloride or PVC which has a recycling code of “3.” You probably won’t see it much on the bottom of your water bottles because it’s known carcinogenic properties. A basic building block of polyvinyl chloride is chlorine (duh.) Unfortunately, chlorine production releases dioxins into the environment. This is not good. It’s used mostly to make vinyl-like plastic as a flame retardant (aka binders, shower curtains, children’s lunch-boxes, vinyl flooring, crib mattresses, yoga mats, it’s everywhere.)

Now for the third one, the one that you want to pay attention to, polyethylene terephthalate, or PET, which has a recycling code of “1.” The one has been approved globally for safe usage, including the Food and Drug Administration. There is some concern that it may leach a substance called antimony into the food or drink it is holding, which is a known carcinogen and may cause menstrual irregularities and even miscarriages in women when exposed in high levels due to occupational hazards. So far is there is no known scientific evidence supporting that exposure levels in food or drink would be high enough to cause the same issues. However, this study did find that under extreme conditions of worst case scenarios (including high temperatures), antimony does leach into water at levels higher than the Environmental Protection Agency’s daily intake recommendations. I did a quick look through my pantry and found several food items with the number 1 on the bottom including honey, salad dressing, and peanut butter.

Now on to my suggestions for keeping it safe:

  1. Avoid the temptation of reusing those plastic bottles and jugs. I know they look so clean and reusable (there was only water in them after all!). But the more you use it, the more likely the chemicals in the plastic will start to leach into your drinking water. This is especially true once you start washing them in hot water (no putting them in the dishwasher!). If the bottle is marked with a “1”  or “7” on the bottom, it likely contains BPA or PET and why risk it?
  2. Don’t store them in the garage. I know, if you stocked up on a ton, it can be difficult to find a reasonable place to store it all. But in the south, it’s still pretty hot here and temperatures are rising into the 90s. Heat breaks the plastic down and that increases the risk of the chemicals leaching into the water. This holds true if you left a water bottle in your car for a bit.
  3. Aside from chemicals, don’t create a science experiment. I took a look at our water jugs and fortunately, ours have the number “2” on the bottom, which are actually pretty safe. However, I still do not plan to refill them because of the risk of bacterial growth. Now that the jug is opened and air has been allowed in, that moist environment is ideal for bacteria to start growing.  Even if you washed them, over time the water just sitting there with air exposure is going to create an environment for invisible bacteria to start growing. Don’t risk it.
  4. Consider essential oils. One main reason I drink only out of stainless steel or glass is because I add a drop or two of citrus essential oil to every glass of water I consume and because of the purity, it will degrade any plastic I add it to. For the reasons stated above, I’d prefer not to consume those chemicals! Aside from that, there are several health benefits to adding citrus to drinking water. Lemon, for example, contains three main constituents, called limonene, β-pinene, γ-terpinene, which have a positive effect on mood, the immune system, and digestion. It’s also great for cleansing the body and surfaces (ya know, in case a bacteria or germ happens to sneak into my water bottle – makes me feel better!)
  5. In summary, stock up enough water to have one gallon per person per number of expected days of no running water and recycle when you’re done to save the environment. For my family of four, we got twelve gallons for three expected days and then filled up both of our bath tubs to flush the toilets and get clean. Luckily, we didn’t need it all and will now be prepared for next time!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Food safety tips during and after a power outage

Many of us in Florida are dealing with power outages this hurricane season and that means our refrigerated and freezer items are at risk for developing bacteria.  The question that immediately comes up is, is it safe to eat? Perhaps it’s time for a refresher on a few food safety tips:

  1. Cold (refrigerated) foods should be kept at or below 40ºF. Your appliance will have a temperature setting to tell you where it’s at, but try to avoid opening it as much as possible so you don’t let the cool air out. A closed refrigerator that is full should keep the food cold enough for about four hours.  Once the temp drops below 40ºF, you have a two hour window before the food becomes an ideal environment to grow bacteria.
    • Hopefully you’ve stocked up on ice and coolers to start putting your important items in. Personally, I suggest consuming high risk items prior to reaching above 40º such as eggs, mayonnaise and mayonnaise based products such as tuna/potato/chicken salad and any leftovers.
    • Fruits and vegetables will last much longer than two hours and many are shelf stable, so don’t worry too much about these. An exception would be berries and grapes that tend to spoil quickly. Eat those first.
  2. Frozen items should be kept at or below 0ºF. Again, your freezer should tell you this, but don’t open it more than you have to. A full freezer will keep the temperature for approximately 48 hours (24 hours if it is half full).
    • It is best to keep the items close together so they keep each other cold. Once it rises above 0ºF, watch it as many of those items will be okay if cooked before reaching above 40ºF. Unfortunately if they go over that 40ºF past two hours, especially frozen meats, it’s time to throw them out. It’s just not worth the risk of getting sick.
    • Remember, you can put some of your refrigerated items in the freezer to keep them under their 40ºF for a longer period of time and you may be able to save them.
    • Having extra ice packs, even dry ice if you can get some, full tupperware of frozen water, and full frozen ice trays stocked in your freezer can help keep the food at ideal temperatures for as long as possible.
  3. Hopefully you stocked up on nonperishables. If you didn’t, there will likely be a next time and might as well plan sooner than later. These are some of my favorites:
    • Quest protein bars
    • Starbucks light double shots (gotta have coffee)
    • Trail mix or mixed nuts or any kind of nuts are great
    • Peanut butter or any kind of nut butter
    • Triscuits (for spreading nut butter on – better than just plain ol’ bread to me)
    • Bananas
    • Tangerines
    • Tomatoes (I could eat these like apples!)
    • Apples
    • Beef jerky
    • Pre-seasoned tuna pouches
    • 3 ounce chicken cans
    • Cracklin oat bran cereal (or granola is good too!)
    • Animal crackers (okay, not most nutritional, but gotta have a crunchy snack!)
    • Dried fruit (I got mini raisin boxes, mangos, and apricots this go around)
    • Pita bread
    • Avocados
    • 1 gallon water per person per day
  4. A sample menu for you using only shelf stable food:
    • Breakfast:
      • Quest bar + tangerine
      • Pita bread with peanut butter and banana sandwich
      • Cracklin oat bran + 1/4 cup dried fruit
      • All to include Starbucks light double shot of course!
    • Lunch/Dinner:
      • Tuna pouch + sliced tomato + 8 triscuits
      • Pita bread + sliced avocado + canned chicken + 10 animal crackers
      • Peanut butter spread on 8 triscuits + mini raisin box
      • Pita bread with peanut butter and banana sandwich + 1/4 cup trail mix
    • Snack tips:
      • No stress eating! This is a stressful time, but it’s not going to make you feel better. I’ve written lots of posts on this in the past explaining why.
      • Stick to the rule of eating every three hours as much as you can. Your meals are possibly going to be smaller, however, so eat to hunger if necessary. High protein, shelf stable snacks include: nuts, trail mix, beef jerky, canned chicken, and tuna pouches. When the power goes out, cheese sticks and yogurt are great to eat up first. I also recommend hard boiling your eggs beforehand so you have snacks and breakfast items to eat while they are still in the correct temperature zones. Remember, you are probably going to have to throw out these highly perishable items anyway- cook them while you can!
  5. What do you do when the power comes back on?
    • Do not, I repeat, do not rely on odor and appearance to determine if a food is safe to eat. You gotta rely on temperatures. Trust me when I say, a food borne illness in the aftermath of a hurricane is not something you want to be dealing with.
    • Throw anything out that has reached above 40ºF for longer than two hours. Period. Especially meats that started to defrost and any frozen items that no longer have ice crystals.
    • If a food has been determined safe to eat and is perishable, such as eggs, meat, etc – be sure to cook it all the way. No rare steak or sunny side up eggs just to be sure.
    • Lastly, when in doubt, just throw it out. You can always replace the food later. Be safe!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN