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Red Meat for Health: A Recent WHO/IARC Ruling

Red Meat for Health: A Recent WHO/IARC Ruling

You may have read articles or heard stories about the recent World Health Organization (WHO)’s International Agency for Research on Cancer (IARC) ruling on red meat. Unfortunately, the ruling stirred up quite a bit of fear and panic, so let’s go through what the IARC is, what the ruling means, and what actions should be taken for nutrition and health.

What’s the IARC and what does this have to do with red and processed meat?

IARC is part of the World Health Organization and three times a year, IARC forms working groups to evaluate how something (like certain occupational chemicals, foods, or even the sun) impacts the risk of cancer in people.

This quarter, they reviewed red and processed meat and released their report, classifying red meat as ‘Group 2A’ and processed meat as ‘Group 1’ (more on the classification definitions here).

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What do these classifications mean?

Group 1 is defined as ‘carcinogenic to humans’ and Group 2A is defined as ‘probably carcinogenic to humans.’

IARC specifies that its classifications “do not measure the likelihood that cancer will occur (technically called “risk”) as a result of exposure to the agent.” The classifications also don’t capture consideration of quantity- for example, alcohol and sunlight are both Group 1.

It’s well established that overexposure to (or overconsumption of) both sunlight and alcohol comes with major health risks. That doesn’t mean there aren’t benefits to moderate levels of exposure (hello vitamin D!) to things like sunlight. Dr. Roger Clemens, a noted toxicologist points out the need to put IARC’s ruling in perspective:

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“These rulings discuss hazard, but they’re reported as risk. For example, sunlight (hazard) is needed for vitamin D synthesis, yet excessive exposure increases one’s risk of skin cancer. Alcohol is a known liver toxin (hazard), yet when consumed in moderation (exposure) it reduces risk of developing adverse cardiovascular events.  There are many more examples like these. The Lancet article is clear that the evidence is weak or inconsistent. Importantly, IARC notes that its role is to identify hazard, not causality.”

How does this impact my diet?

Meat can certainly be part of a healthful, balanced diet, and the key is moderation. Just like sun exposure, too much may increase your health risks, but too little can leave you missing valuable nutrients. At this point, the Dietary Guidelines for Americans haven’t issued recommendations for quantity of meat in the diet. However, the Guidelines have encouraged lean proteins, along with whole grains and vegetables, for a healthful balanced diet. Keep your plate balanced, and be sure to watch your portion sizes.

What is a correct portion size?

The right portion size is a cooked 3-ounce serving of lean beef—about the size of a standard deck of playing cards. Of course, total calories, protein, and other nutrients will differ based on the type of meat. There are more than 30 cuts of lean meat in grocery stores; find your favorite, and enjoy with portion sizes in mind!

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It’s important to remember that there’s a lot of variety within ‘processed meats’ too – it’s worth the time to check the nutrition info on your food to scope out the valuable stuff (Protein! Vitamins!) and make sure it fits in your calorie budget. The 2015 Dietary Guidelines Advisory Committee report included 3 USDA dietary patterns, which suggest the amount of food to meet recommended nutrient intakes at various calorie levels. The 2000 calorie diet includes recommendations for 12.5 ounces of meat (or equivalent) per week, approximately 4 servings, to meet nutrient needs.

What are some nutritional benefits of eating red meat?

Turns out, there are many benefits of eating red meat. Up first: protein.

Lean red meat is one of the best protein sources that we can eat, containing roughly 21-25g per 3 ounce serving. The protein found in red meat, as with all other animal products, is considered a complete protein source. This means that it provides our bodies with all the essential amino acids in the right amounts. Protein is not just associated with building bigger muscles- it also is responsible for the growth and repair of all our tissues, organs, and bones. Proteins facilitates the transportation of oxygen and nutrients through our bloodstream and across cell membranes. Proteins are essential for DNA replication, which is important for cellular turnover, and are key components of your immune system, which is critical for fighting disease! Protein also plays an important role in weight loss and weight maintenance as it contributes to the feeling of being full.

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Red meat also contains a variety of highly bioavailable nutrients, including heme iron, zinc, and B-vitamins. Studies have shown that heme iron and zinc from animal sources are more easily transported across the membranes in our gut, aiding in the absorption of these minerals. This means that we get more bang for our buck in terms of iron and zinc from red meat. Iron is necessary for red blood cell health, oxygen transport, enzyme production, and mental development.

Zinc, on the other hand, plays an important role in boosting immune function, regulating hormones, and healing wounds. The high riboflavin content of red meat further facilitates the proper storage and facilitation of iron in our bodies. Additionally, red meat is a source of a variety of antioxidants, such as carnosine, anserine, and lipoic acid among others. These antioxidants protect against cellular damage and decrease the risk of excessive inflammation.

So what does this all mean and what should you do moving forward?

Bottom line, meat is an excellent source of protein and other important nutrients we are lacking in our diets. It packs a great nutritional punch. By controlling portion sizes and choosing lean cuts, red and processed meat can be part of a healthful diet.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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