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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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