Fitness Friday Workout - The 5X5 Routine

In today's article I'll go over a basic 5x5 weight lifting routine and discuss why it is a great overall routine for building mass, strength and definition all in one workout. Want to look like a chiseled, Greek God? This is a great workout to follow. The 5x5 program can be mostly attributed to Bill Starr in his book The Strongest Shall Survive: Strength Training for Football. Bodybuilders like Reg Park and Arnold Swarchenegger adopted it and integrated it into their routines. And of course, once Arnold discovered it, everybody started doing it! Even if others had done it before him, he was surely the one who did the most to popularize it.

To begin with, the principal of 5x5 is pretty obvious. Pick an exercise, perform five reps and do five sets. The 5x5 method works individual body parts at least twice a week. This is commonly called a two day split. Normally, I pick two to three muscle groups to work (say, back and biceps), pick two exercises for each group, and apply the 5x5 to each exercise. On the next day, I apply the 5x5 routine to my chest, triceps and shoulders. Rest on the third day and repeat.

Why only five reps?

The 5x5 workout is a great workout because it is a balanced compromise between muscle definition and muscle size. It is a great way to build muscle density and strength without getting the bulking effects of higher reps. By strengthening the muscle without pumping it up, it will become dense and full and will give you greater muscle definition. Muscle density and muscle mass are two completely different things. Cranking out 10-15 reps per set is not going to build strong, dense muscle tissue. You're more likely to tear the muscle, wich results in adding size but not as much strength. So the 5x5 routine is not the one to pick if you are a bodybuilder going for sheer muscle mass. 

By staying in the mid rep range you can build functional, dense muscles and still maintain size, and build strength. Since you don’t want to fatigue the muscles, you aren’t going to spend as much time blasting them. With this routine, you do rest less between each workout and lift more often. By doing a 5x5 on a 2 day split, I limit the actual resistance training to 30-40 minutes. After that, I do cardio for another 20-30 minutes.

Here's what my typical 5x5 workout looks like:

Day 1 – Chest, Shoulders & Triceps, Abs + HIIT Cardio

Incline dumbbell press – 5 sets of 5 reps
Flat bench press – 5 sets of 5 reps
Seated dumbbell military press – 5 sets of 5 reps
Standing shoulder raises – 5 sets of 5 reps
Tricep extensions (kick backs) – 5 sets of 5 reps
Standing cable extensions – 5 sets of 5 reps
Straight planks – 3 sets for 1 minute
Side planks – 1 set (each side) for 1 minute

Day 2 – Back, Biceps & Abs + HIIT Cardio

Pull ups – 5 sets of 5 reps
Bent over dumbbell rows – 5 sets of 5 reps
Standing barbell curls – 5 sets of 5 reps
Seated dumbbell curls – 5 sets of 5 reps
Straight planks – 3 sets for 1 minute
Side planks – 1 set (each side) for 1 minute

Day 3 – Rest, light walk for 30 minutes

For the rest of the week I simply repeat the workouts. So on day 4 I start over with the workouts. Depending upon how I feel you can rest on days 6 & 7 or you can start the workouts again or do cardio only on day 7. Sometimes I will switch it up, doing biceps and shoulders one day, then chest, back and triceps on the next day. 

Again, by keeping the reps in the mid range, you aren't going to be damaging the muscle and creating the bulk. This allows for faster recuperation and you can workout each muscle group twice per week. Since you don’t want to fatigue the muscle, you aren’t going to spend as much time blasting them. You will be able to rest less between each workout and lift more often. 

What about working the Legs?

You may have noticed I don't work my legs into this routine. I'm satisfied with the size of my legs, so I do very little direct leg training throughout the year. I rely on specific types of interval cardio to keep the legs dense and athletic. Occasionally, I will throw in a 5x5 set of Lunges, Leg Extensions, or Leg Curls, but for the most part, I avoid squats, dead lifts, and leg presses because those exercises tend to add bulk and I am not going for the beefy bodybuilder look. I have found that doing Cardio routines like the exercise bike, treadmill, and StepMill keep my legs strong, fit and toned without adding bulk. I'm going for a lean, athletic look, not the weightlifter look. In fact, I don't want to really look like I work. I strive for more of a swimmers physique.


Why add Cardio?

It doesn’t matter how ripped your muscles are; you won’t be able to see your muscles until your body fat percentage is low enough. So after I dow my resistance training, I work in a little Strategic Cardio. I do High Intensity Interval Training (HIIT), giving it just as much emphasis and priority as the weights. After doing 15 minutes of HIIT, I follow it up with 15 to 20 minutes of of slow and steady cardio. This routine blasts the legs and melts fat. Period.

I used to hate cardio because I was doing it all WRONG. But doing it strategically, with shorter, more intense interval sessions, followed by a brief, slow and steady cardio , I avoid long and grueling treadmill runs that are hard on my legs and I torch the fat without over training and fatiguing. If you really want burn extra fat, do HIIT for 10-15 minutes followed by 15-30 minutes of steady state cardio.

One of my Cardio Workouts:

Get on a stationary bike and pedal for 3-5 minutes to warm-up. Level of intensity = 1 out of 10

Increase the speed and resistance and pedal for 1 minute. Level of intensity = 6 out of 10

Reduce speed and resistance and continue pedaling for 1 minute. Level of intensity = 2 out of 10

Increase speed and resistance and pedal for 1 minute. Level of intensity = 7 out of 10 Reduce speed and resistance and continue pedaling for 1 minute. Level of intensity = 3 out of 10

Once you get to about a 3 out of 10 for your “easy” pedaling minute don’t increase that.

Continue this same progression for 10-15 minutes, alternating one minute of easy with one minute of hard.

You should continue to increase your high intensity pedaling minute until you are at a level of 9-10 for the entire minute.

After I am done with the exercise bike, I hop on a treadmill or elliptical and do about 15 minutes of steady state Cardio.

I will cover Strategic Cardio in a follow up post. 

The 5x5 workout, followed by HIIT, is an all around workout and it gets me in and out of the gym in around an hour. 

Give this strategy a try and see if it works. Good luck!

Are you looking to gain muscle, lose fat, and get a lean, "Hollywood Look"? Then I personally recommend Visual Impact Muscle building. This is a 72 page course dedicated to advanced techniques in gaining muscle in a way that creates a sharp physique with hard, full muscles.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Paleo Japanese Beef Curry From Scratch

Today we are making one of my favorite meals, Japanese Curry. Japanese Curry? You probably thought curry was from India. Or maybe Thailand. Who knew the Japanese had their own signature take on curry? Japanese Curry is a meat and vegetable stew simmered in velvety smooth, sweet and mildly spiced curried gravy traditionally served over sticky white rice. Mmmmmm.... Did you say gravy? 

Japanese Curry belongs to the group of Japanese foods that have origins in European cuisine, called Yohshoko. It was introduced to Japan in late 1800 by the British and originally it was Western-style stews mixed with curry powder. The Japanese adapted curry to their own version, Curry Rice (Kare Raisu, カレーライス).

Curry is BIG in Japan and is a popular comfort food served in restaurants, schools, and in most Japanese homes. It is so popular it is unofficially Japan's national dish due to the sheer volume of packaged Curry mix sold every year.  Heck, the Japanese Navy even serves it every Friday for lunch. 

Japanese Curry sauce is most commonly made from instant curry roux, available in block and powder forms. Typically the mix comes in segmented bars like chocolate that you break off and add to a boiling pot of sautéd meat and veggies. Unfortunately, commercial Japanese Curry bases contain ingredients like wheat flour, palm oil, carmel color, monosodium glutamate, and other mysterious chemical flavorings and preservatives. So while it makes an amazingly rich, curry-bomb stew, it is not exactly Paleo-friendly. This recipe is wheat-free and gives you all of the flavor without the carbs or guilt.

Curry Rice is traditionally served with rice. So if you are including grains in your Paleo journey, then go for it. But, if you are omitting grains from your diet, then follow the recipe to make Paleo-friendly Cauliflower Rice.

So, here we go...

Paleo-Friendly Japanese Beef Curry From Scratch

Serves Four

Ingredients:

1.5 pounds organic beef stew meat, cut into bite sized cubes3 medium onions, minced

2 potatoes, peeled and chopped (substitute sweet potato or turnips for lower carbs)

2 medium Carrots, chopped
4 cups organic Beef Broth
1 organic Red Apple, peeled, and puréed

1 thumb sized piece of Ginger, puréed

2 cloves Garlic, puréed

1 large head of Cauliflower to make "rice"

For the Curry Roux:

3 TBS organic, pastured Butter

1/4 cup Potato Flour

2 Tbs. S&B Curry powder

1 Tbs. Garam Masala

1 Tbs. organic Ketchup

1 tsp. Worscester Sauce

2 tsp. Organic Honey

1 teaspoon sea salt

Preparation:

Start by making the Curry Roux.

To make the curry roux, mix together the curry powder, garam masala and Potato Flour. Next, melt the butter in a small pan on med/low heat, and slowly stir in the curry/starch mixture with a whisk. Continue to slowly whisk the mixture until it becomes slightly aromatic, about two minutes. Stir in the the ketchup, worcester, and honey, and saute until it turns into a thick paste. Remove the roux from the heat and set aside. Voila! This is your home made S&B curry brick.

Now it's time to make the stew. In a large pot, brown the onions in 1 Cup of Beef Broth. Sauté the onions until they are golden brown and caramelized (about 15 minutes). You may need to add a little water or broth as the liquid cooks off.

Add the meat and fry until it is lightly browned.

In a food processor, or food chopper, puré apple, ginger and garlic. Add to pot.
Add carrots and potatoes and the remaining 3 cups of beef broth and bring to boil. Reduce heat to low and simmer uncovered until the vegetables are tender.

When the carrots and potatoes are cooked, it's time to add the curry roux. Slowly add the roux , stirring until completely melted. Simmer for about 5 minutes. You can adjust the salt and curry/garam masala spice to suit your taste. If you want it hotter, you can throw in a dash of Cayenne pepper.

While the Curry is simmering, it's time to make the "Rice." Here's how to make Paleo-friendly Cauliflower Rice:

Take one large head of cauliflower. Remove the leaves and the tough core from the cauliflower. Cut the cauliflower into florets and briefly steam (about four to five minutes or until tender). Don't overcook. Run the steamed florets through a food processor until the cauliflower pieces are about the size of rice grains. Alternatively, cut the cauliflower into chunks and grate them into small pieces using a grater.

Serve Japanese Beef Curry hot over "Cauliflower Rice." 

Chef's Notes:

I love Japanese Curry with Rice. Maybe a little too much. It has always been a guilty pleasure that borders on an obsession. Okay, an addiction. But I don't love all the mystery ingredients in those ubiquitous blocks of Japanese curry mixes, which are highly processed with artificial ingredients. I adapted this traditionally non primal meal so I can savor my favorite comfort food without the flour, chemicals, and added carbs. Or the guilt. This is definitely a slow-cook meal and requires a little extra work. But the effort is definitely worth it. So say goodbye to those chemical curry candy bars. Toss them in the trash and make it from scratch. The key ingredient to making this curry truly taste Japanese is to use a Japanese curry powder. I go with S&B Oriental Curry Powder.

I hope you love this meal as much as I do. Let me know in the comments how this recipe comes out for you! It is such an awesome dish and is probably my all time favorite way to make beef stew.

Looking for more Paleo-friendly recipe ideas? 

Check out The Paleo Recipe Book. It's loaded with over 350 gluten-free, Paleo recipes and has everything you will need to get started.

LEARN MORE

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Juicing Greens For Health and Vitality

When you hear the words "green vegetable Juice," you probably envision a glass of lime colored sludge that tastes like a combination of lawn clippings and wall paper paste. And for some of you out there, that may have been your first experience. And your last. Heaven forbid. Juicing can be delicious. And drinking the healthy juice of fresh fruits and vegetables is an easy way to get a boatload of nutrients in a single glass. And you won't have to hold your nose to get it down. Not convinced? I am going to share a tasty and money saving way to get the plant based nutrients you need to feel amazing every day. But first I want to shed some light on why most people aren't juicing.

The Standard American Diet

Most days when I stand in line at the checkout, I get a few odd looks from the people behind me. Sure, they recognize the apples, cucumber, lemon, ginger, and carrots. But somehow, anything green and edible has slipped off their radar. And as they stack their "healthy" frozen diet entrees, processed lunch meat, and meal replacement drinks, they stare at all my healthy produce and wonder "what's up with this guy?" Most Americans ignore the truth and don't want to hear about the adverse effects that the American diet has on their body. Pizza, hamburgers, and processed meals may save time, money, and taste fantastic, but eating it day in and day out will speed you along to an early grave. They don't call it fast food for nothing.The news is sobering. Experts predict that by year 2020, Diabetes will hit record levels and a whopping one in three Americans will be diagnosed with it. Let me repeat that: ONE IN THREE!!! And children as young as 10 are are showing early signs ot attherosclorosis. That means a prepaid ticket to a heart attack. Heart attacks are the number one killer. And it is 100% preventable. The Standard American Diet is so over processed, so, affordable, and so readily available, but so far removed from what humans are designed to eat. It's time we all evaluate and educate ourselves about the quality and effect of the food we put into our bodies.  

Get Back To Nature

When I tell people I juice about half of the vegetables in my grocery bag, they look at me like I'm some radical health nut or fanatical food freak. "Wow, I could never do that," they say, as they convince themselves that taking home a frozen "Diet" meal will actually help them maintain optimum health. What the average American is eating and drinking for their health is not working. And while I am not a Vegan, Vegetarian, or Raw Food evangelist, I'd say on average I consume more green vegetables than most vegetarians because of the green juice I drink.

What most people don't know is that juicing is one of the best ways to have a radiant, energetic life, and truly optimal health. Eating and juicing leafy green vegetables and fruits is a simple and economic way to feed your body what it needs to stay healthy and fight didsease. Sure, organic produce costs more. But if you base your diet on healthy fruits and vegetables and consume them as the majority of you calories, you won't have room in your stomach for the frozen pizza, fast food burger, and fattening deserts. When you fill your body with organic, healthy nutrient-dense food, you will feel better and won't crave the junk. Over time, you will feel less compelled to eat the average American food. You will consume fewer calories and you won't have to diet because a lean body is the natural side effect of nourishing your body.

"I like vegetables. Can't I just cook them?" I get that a lot. The short answer is no. But including cooked green vegetables should also be included in your diet. Raw fruits and vegetables contain sensitive micronutrients that become damaged when heated. By all means, eat your cooked spinach. Eat your Lima Beans. And chow down on the steamed Broccoli. But it is important to unlock the vital micronutrients when consuming healthful fruits and vegetables. Juicing is one of the best ways to get the nutrients your body needs.

Cellular Health

When thinking about juicing your veggies remember this concept... Cellular cleansing. Leafy green veggies, especially spinach, kale, and dark greens like broccoli have a high chlorophyll content.

When you hear the word "chlorophyll", you may vaguely remember this word from High School Biology. To some of you, the word may mean almost nothing, other "than the green stuff in plants." That's half right. Chlorophyll is the phytochemical that makes plants green. But, it is also a very important proteinous compound that acts as our internal healer, cleanser, antiseptic, cell stimulator, rejuvenator and red blood cell builder, just as it is the "lifeblood" of the plant. Chlorophyll is a green photosynthetic pigment found in abundance in leaves of plants (vegetables). It absorbs sunlight and changes it into chemical energy for the plant.

Researches have reported that the chlorophyll molecule is remarkably similar to hemoglobin in human blood, the substance that carries oxygen in our body. Except that our hemoglobin has an iron element in the center of the structure and chlorophyll has a magnesium element. Experiments have shown that our body is able to convert chlorophyll into hemoglobin, thereby enriching the blood. Besides chlorophyll, green vegetables also contain other equally amazing substances that work together in synergy, to heal. Only nature has a way of putting groups of nutrients together that complement each other and when consumed, worked synergistically to repair, to cleanse and to heal. There are a host of other vital vitamins and minerals present in natures harvest. Kale is also very high in calcium. Parents know they should give their kids more calcium. The dairy industry has hammered into our brains that it's high in calcium and "does a body good." But for those of us that are lactose intolerant, milk, cheese and yogurt may not may not be an option. Leafy greens like Kale are an excellent calcium rich alternative without the added fat and cholesterol punch. Besides, it's loaded with chlorophyll. I think I mentioned that.

Nutrient Absorption

One of the main values of juicing is that it "pre-digests" the food so you can absorb all the nutrients. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body's ability to absorb all the nutrients from the vegetables. When we juice, we are able to extract almost 100% of the nutrients trapped in the fibers. Properly extracted, the green juices are loaded with live enzymes, iron, magnesium, phosphorus, potassium and sodium. There are also pro-vitamin A, vitamin B-complex and vitamins C, E and K. For example, you will be surprised that when you juice 100g of fresh spinach and 50g of fresh parsley (total of 150g), the green juice would yield much more iron than 300g of beef and more calcium than 300g of milk! Just imagine the amount of goodness you are consuming from these green juices! Moreover, the nutrients from these juices can be quickly assimilated and absorbed by your cells, not taxing on your digestive system. On its journey down the digestive tract, it does a quick spring cleaning of your system—it vacuum cleans your blood of fungus, bacteria and undigested food particles that may have escaped digestion. Did I mention juicing cleanses the liver? I'll save that for another article but suffice it to say, taking care of your liver is vital for optimum health and vitality.

Weight management

When you're Green, you're lean. Aside from feeling great, one of the added benefits of drinking your vegetables is a trimmer waistline. Mother nature makes the healthiest, most nutritionally packed diet food known to man. And it's cheaper, better for you, and can give you the weight loss effects you desire without the preservatives and chemicals found in most man made diet drinks. According to the Harvard School of Public Health, your healthiest option to lose unwanted weight is to follow a diet that is rich in plant based foods. Adding green juice to a nutritious diet plan will help you get the essential vitamins, minerals, antioxidants and fiber. A tall glass of green juice will fill you up, provide the necessary nutrition, and speed up your metabolism, and will also keep your cravings in check. If you are considering a low calorie green juice diet for weight loss, remember to first consult your doctor.

"But I'm too lazy to juice"

Like anything good for you, juicing takes a little bit of time and preperation. And let's face it: We're all just a little bit lazy and a whole lot busy. But the little bit of effort to juice nutritious fruits and vegetables pays off with big dividends. If a juicer takes longer than 10 minutes to clean, we'll find excuses not to juice at all. I find that using an old scrub brush or toothbrush works well to clean the parts. Especially on the metal grater. If you buy a high-quality juicer, the whole cleaning process should only take about 5 minutes. Whatever you do, you need to clean your juicer immediately after you juice to prevent any remnants from contaminating the juicer with mold growth. Make sure the juicer gets cleaned after each and every use. I Can't stress that enough. I call it my "Zen Clean Up." Practicing mindfulness, not laziness, I ensure that each new juice is as amazing as the last.

So... What do I Juice?

Now that you're convinced that juicing is a good way to feel great, you're probably wondering what to throw into that brand new juicer. My favorite is a little something I call

"The Green Machine"

1 organic apple

1 organic cucumber

1 organic lemon

6 stalks organic celery

1/2 bunch of organic Kale

1 oz Ginger


And for a little extra kick I sometimes throw in a Habanero pepper. Wahoo!! I like to juice the leafy greens first, then use the liquid from the cucumber to help wash any remaining goodies in the juicer blades.

Sometimes I toss in half a peeled grapefruit and half a beet. I always wash my veggies with Vegi-wash or a plant-based cleanser. Have fun with it. And don't go Kamikaze on beets if you choose to juice them. If you do, you'll want to be near a restroom later in the day. Gives a whole new definition to cellular cleansing if you catch my drift. So don't juice a handful of beets and go on a long road trip. Bad idea.

Final thoughts

I hope you can understand the basic principle of nourishing your body with healthful green juice. Experiment with flavors, research, read, and go online. There's a ton of info on YouTube so you can see what others are running through their juicer. But let the juicer beware. Not everyone out there knows what they're doing. Above all, use your brain and have fun. Again, always check with your Doctor or health care practitioner before embarking on any health and fitness regimin. Ask them about any potential health related issues or ill effects that could arise, especially if you are diabetic.

So raise a glass of healthy green juice and toast to your wellness. Cheers!

The Health Benefits of Grass Fed Beef

Many Americans are making the transition from the Standard American Diet to a diet similar the one our hunter-gatherer ancestors would have thrived on during the Paleolithic era. You know, before modern agriculture and the domestication of wheat and other grains. Way before the advent of Pop Tarts and Hot Dogs. Way, way , way before the price reduced, Wal-Mart T-Bone steaks pre wrapped on a Styrofoam tray. We're talking the Stone Age. Weather you called it Paleo, Primal, Ancestoral, or Cave Man, the diet and lifestyle approach generally favors wholesome, contemporary food groups that would have been similarly available to our early ancestors. And one of the first challenges the modern hunter/gatherer faces when embarking on the ancient dietary path is sourcing high quality, healthy animal protein. 

The rise of the 21st Century Cave Man

Who can resist a delicious bone-in ribeye? Or maybe you go for the New York strip. Am I right? Back in the stone age, sourcing quality meat meant hunting and killing animals. It was usually a group effort and was often time consuming, physically demanding, and sometimes dangerous. Not to mention you might get skunked and come back to the tribe empty handed. Game wasn't always plentiful, and cavemen sometimes went days between consuming a meal that included meat. For most modern Cavemen and Cavewomen, finding and securing your protein needs is not an arduous tasks fraught with danger. Usually it is as simple as a quick trip to the grocery store. But for some it raises their first big question when making the switch to all things Paleo...


"Isn't red meat bad for me?"

For the last 30 years, health experts have warned the American public about the health risks of eating red meat. Studies conducted on the effects of its consumption often point to the frightening harmful effects of two of the most feared dietary enemies - the dastardly duo of cholesterol and saturated fat. The conventional wisdom of today, accepted by most Americans as "the truth," is that eating red meat leads to an early death caused by heart problems or cancer. But is all red meat really the same? Are all steaks created equal? No. No, They're not. Consumers have been led to believe that meat is meat is meat. In other words, no matter what an animal is fed, the nutritional value of its products remains the same. This is not true. An animal's diet can have a profound influence on the nutrient content of its products. If you take a closer look at the nutritional value of grass-fed meat and compare its nutritional differences of grain-fed, feedlot meat, you will see that making blanket statements about the dangers of eating red meat is simply ignorant. When it comes to sourcing quality red meat you have two major choices: Factory raised CAFO (Concentrated Animal Feeding Operation) feedlot meat and Organic, and Grass fed meat. And the difference is obvious. But before we get into the health benefits of eating Grass fed beef, let's look at why grain fed feedlot red meat is something you might want to steer clear of. Pun intended. Sorry, I couldn't resist.


Grass Fed Vs. Grain Fed

For the most part, all cows start on grass. Even your average "Frankensteer" CAFO cow starts with grass before being switched to concentrated feed. Even though cows are naturally designed to be grass eaters, and many cows are fed pastured and fed a natural diet, the finishing process of fattening a cow before slaughter often makes the difference between a healthy steak and one that is paleo un-friendly. The USDA has strict guidelines for what defines a cow as grass fed or grain fed.

Grain-fed -- The animal was fed grain at some point, probably in the last few months of life. This could be in a large CAFO or on a small family farm. If an animal has EVER consumed corn, soy, brewers grain, or other grain-based feeds, the meat can't be labeled grass-fed.

Grassfed -- A USDA term that means the ruminant animal (beef, sheep, bison, or goat) has been fed nothing but grass from weaning to harvest. The term doesn't guarantee, however, that the animal wasn't given antibiotics or hormones at some point, and it also doesn't necessarily mean the animal was raised without some confinement. Meat labeled grass-fed may be imported from other countries. This term has legal standing, and to use it as a marketing claim or on a label, the producer has to be sure the animals were raised in accordance with the rule.

So for a cow to truly be labeled as grass fed, it must meet the USDA requirments. Period.

So just what does a standard grain fed CAFO cow eat? Well, standard feedlot cows are fed Concentrated Feed that can include any number of miscellaneous ingredients, but the base food is a grain mixture, typically of corn and corn byproducts, soy and soy hulls, spent brewery grain, and other cereals. CAFO nutritionists have even been known to including cotton byproducts, stale candy, beet and citrus pulp, and peanut shells in their cows’ diet. Factory raised, CAFO cows are confined, get no physical exercise, are stressed, and are fed a diet they were not designed to eat. Switching a cow from grass to grain is so disturbing to the animal’s digestive system that it can kill the animal if not done gradually and if the animal is not continually fed antibiotics. So after the cows are filled with corn and soy to make it as fat as possible, it's pumped with growth hormones and antibiotics to keep them alive long enough to mature to the slaughter. Factory produced meat not only makes you sick from all the hormones and chemicals, it gives the animal a miserable life and damages the environment at the same time. Sounds pleasant, right?

When cows eat corn and soy, they grow fat. And it marbles the meat with fat. But it's the wrong kind of fat. You probably know about Omega 3 and Omega 6 fats. These are essential fats that the body cannot manufacture on it's own. Your body needs both fats. And the balanced ratio of these two fats is important for optimum health. Omega 3 fats are anti-inflamatory. Omega 6 fats are pro-imflamatory. Too much Omega 3, and you blood thins. Too much Omega 6, and it triggers an inflammatory response that has been linked to the cause of all modern diseases. We're talking digestive disorders, heart disease, obesity, and Cancer. While the omega-6:omega-3 ratio in CAFO beef is worse than the ratio in grass-fed beef, it’s not because there's too much omega-6 content of beef fat with grain feeding. The absolute totals of omega-6 in grass-fed and grain-fed are roughly similar to grass fed beef. The problem is that the omega-3 in corn fed beef is practically basically nonexistent. When a cow is allowed to pasture, eats a diet it was designed to consume, and is free from growth hormones and antibiotics, the meat the cow produces is supremely more nutritious.

And because meat from grass-fed animals is lower in fat than meat from grain-fed animals, it is also lower in calories. That's good news for your waistline. (Fat has 9 calories per gram, compared with only 4 calories for protein and carbohydrates. The greater the fat content in a steak, the greater the number of calories.) As an example, a 6-ounce steak from a grass-finished steer can have 100 fewer calories than a 6-ounce steak from a grain-fed steer. If you eat a typical amount of beef (66.5 pounds a year), switching to lean grassfed beef will save you 17,733 calories a year. That's a whopping six pounds a year. Imagine if all Americans switched to grassfed meat. Could that make a difference in our nation's obesity epidemic?

Weird Science

If you haven't seen the movie Weird Science you should. It's a classic. One of my favorite movies from the 80's. What does that have to do with healthy meat? Nothing really. Except the title. Weird Science. The word Science comes from the Latin word scientia, meaning knowledge. And by definition, science it is the systematic study of the nature and behaviour of the material and physical universe, based on observation, experiment, and measurement, and the formulation of laws to describe these facts in general terms. But who's science are we talking about? Scientific research, done by two separate entities, both in the name of exposing the truth, can often reveal competing arguments that both answer the same question, "Is red meat good or bad for me?"

A recent study published by researchers from Harvard Medical School (HMC) claims that eating "red meat" can lead to an early death caused by heart problems or cancer. But just like most other studies conducted on meat, this one, which was published in the journal Archives of Internal Medicine, does not differentiate between red meat from feedlot cattle and red meat from grass-fed cattle, which are two entirely different foods with very different effects on health.

Another study, conducted by researchers from California State University (CSU) in Chico, and the University of California (UC), Davis, that was published in Nutrition Journal in 2010, shows the major differences between grain-fed, feedlot meat and grass-fed, pastured meat. They evaluated the way feeding cattle grass, which is their natural food of choice, compares to feeding them grains, which is not their natural food of choice and is often responsible for making them sick. They found that in virtually every nutritional category evaluated, grass-fed meat was far superior to grain-fed meat. In particular, the omega-3 fatty acid profile in grass-fed meat was found to be similar to that of fatty fish, which is touted by health officials as a type of meat that promotes health. Grass-fed cows were also found to produce meat that is higher in conjugated linoleic acid (CLA), a healthy fat that fights obesity and protect cells from cancer-causing free radicals and promotes vitamin E tocopherols, which protect against cardiovascular disease and cancer. Wait a minute... First they say it's bad. But another group say's it's good. Grass fed meat might actually lower the chances of getting a heart attack? Grass Fed beef is lower in fat and calories. And there is a considerable nutritional difference between pasture-raised and feedlot-raised cows. In fact, lean grass fed meat is about one third the fat as a similar cut of grain-fed meat and has the same amount of fat as a skinless chicken breast.

Pastured red meat is a natural source of many B vitamins. Eating foods that contain naturally occurring B vitamins is important because it helps promote a healthy body. Lean red meat contains B-12 for a healthy nervous system and B-6 for a strong immune system. Red meat also contains niacin, another B vitamin that aids in digestion, as well as riboflavin for healthy skin and eyes.A 3-oz. serving of grass fed red meat supplies about half the protein an average adult needs in a daily diet. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss, since it satisfies hunger and keeps your satisfied for hours following your meal. The Institute of Medicine recommends women consume 18 mg of iron each day and men consume 8 milligrams. Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods. Adding red meat to your diet one or two times a week can help you consume the amount of iron your body needs for your red blood cells to transport enough oxygen to all the other parts of your body. Iron deficiencies can contribute to learning problems, low energy and behavioral issues. A 3-oz. serving of lean ground beef supplies 2.4 mg, and a serving of lean pot roast supplies 2.6 mg.

Still on the fence?

Red meat meat has a place in a healthy Paleo diet as long as you choose the right beef and eat sensible portions in moderation. Putting all the scientific research, health benefits, and environmental issues aside, the final decision for me comes down to flavor. Pastured, grass fed meat simply tastes better that the conventional corn fed variety. Trust me on this one. One bite from a grass fed steak, and you won't look at grocery store steak the same.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

What is this Paleo Diet?

Paleo diet history

Today, I'm going to give brief overview of what many refer to as "The Caveman Diet." The basic concept behind the Paleolithic Diet is to mimic the diet of our pre agriculture hunter-gatherer ancestors. Dr. Loren Cordain, author of the Paleo Diet maintains that the foods consumed by our pre-agrigulture ancestors, and current modern hunter-gather cultures are more conducive to the genetic makeup of our bodies. By reducing the amount of processed foods, complex carbohydrates and high glycemic foods, and replacing them with lean meats, sea food, and fresh vegetables and fruits, we can restore our bodies to optimum health and combat many of the health problems that plague modern day people.

Critics of this eating lifestyle are quick to point out that the average lifespan of our hunter-gatherer ancestors was relatively short. Your average caveman was luck to live to 30 years of age. Though that is undoubtably true, cavemen also lived very strenuous lives, did not have access to traditional medicine, and the infant mortality rate was very high. And detractors often fail to consider that nearly 20% of ancient hunter-gatheres lived to the ripe old age of 60. So many of the early humans that survived infancy and early childhood, avoided sickness and injury in adolescent and adult life, could possibly live five or even six decades. How do we know this? Human skeletal remains. And the findings also suggest that ancient man was free of many of the illness' that afflict modern western society. Diabetes? Cancer? Heart attacks? Not very common. An ancient cave man was more likely to die of blunt force trauma or pneumonia than a diet-related disease. 

Health benefits

The greatest thing about the Paleo Diet is that it really is great for your body and overall health and well being. Because you eliminate all processed foods and stick to natural food choices, you will enjoy greater health and vitality. Eliminating processed foods, hi-glycemic carbohydrates, and trans-fatty acids also has the added benefit of helping you to lose weight. Many people will even tell you that their results confound and amaze their Doctor when they get their lab results back. Many people find they are no longer a slave to prescription medications because their diet, which is in accord with the humans digestive system, not only eliminates the symptoms, but naturally heals the affliction. Mark Sisson, author of The Primal Blueprint, and creator of the primal lifestyle Blog, Mark's Daily Apple (www.marksdailyapple.com), provides many documented success stories from his readers. They all attest to amazing results after adopting a cave man inspired way of life. Mark's blog is also loaded with amazing recipies that transform calorie-bomb favorites into paleo-friendly meals that even the fussiest kid will enjoy. The diet works for so many people because it includes delicious, nutritious, and affordable food choices that humans should eat, while omitting man-made, addictive, and potentially dangerous processed foods that we all know we probably shouldn't eat. Kinda' simple, really. 

What can you eat?

Once you understand how and why the Paleo Diet works, the next step is to determine what you can eat. It sounds very simple to say that you shouldn’t eat anything processed, but it's a little more complicated than that. The diet is based on the foods that could be hunted, fished, and gathered during the Paleolithic era  (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruits, and berries). One of the biggest challenges faced by many that follow the diet is going gluten free. That means the avoidance of grains. What? I can't eat grains? Yep, unfortunately that means no bread. No Spaghetti. No Donuts. Admittedly, it is a shock at first. But once you understand how harmful wheat and processed grains can be to your digestive system, it's easy to understand why many of the modern era diseases we suffer with today are a direct result of ingesting domesticated grains. 

Grains, especially refined grains containing gluten such as wheat, barley and rye, are gut irritants. Gut lining irritation keeps us from properly digesting our food and can lead to inflammation in our bodies. Inflammation is the root cause of many of our diseases of civilization and eating processed foods alters our hormone levels in detrimental ways. And LDL cholesterol (you know, the "bad" cholesterol) increases when the body is in a state of infamation. Dr. William Davis, a board-certified cardiologist, and author of Wheat Belly, advocates the elimination of wheat as the first step toward reversing many of today's modern era diseases like heart disease. So a board certified heart doctor says that bread is worse for you than steak. You gotta be kidding me, right? Think about that for a second... A heart doctor that advocates the elimination of wheat. Why?

Inflammation is the root cause of many of our diseases of civilization and eating processed foods alters our hormone levels in detrimental ways. And LDL cholesterol is a by-product of infamation. Se the connection?

Today, modern man eats a huge amount of grains. But our cavemen ancestors did not consume them. This is because the agricultural revolution didn't start until about 10,000 years ago. That may sound like a long time ago, but from the perspective of human evolution it is  merely a flash. Let me give you a visual example. If a 100 yard football field represented the entire time line of humans on earth, our ancestors went 999 yards without ever eating grains. Think about that. The last inch of the the football field represents the miniscule span of time grains have been part of the human diet. When you eat processed foods like bread, cakes, Twinkies, pasta, and pizza, you are putting yourself at a much higher risk for modern day diseases that  didn't afflict cave men. 

Getting Started

Many people read about the Paleo Diet and think, "Oh man, I could never do that." or, "I could never live without bread." Yes, it is true that it is not the easiest diet to strictly follow, particularly when eating out at a restaurant. However, there are many restaurants that cater to health-conscious customers, and many will alter their menu to fit your requests. Want a hamburger without the bun? No worries. Want an extra helping of broccoli instead of the rice. Sure, they can do that. 

So where do you start? Just start. Even baby steps can be a major improvement. Try one meal a week  without grains. Then try for two. Switching to Grass-Fed beef the next time you fire up a burger on the grill. You don't have to go hard core to be Paleo. In fact, taking it slow is probably the best approach. And if you are like me, you might have a few setbacks. Nobody's perfect. We all make mistakes and missteps. I can't tell you how many times I ate a slice of pizza or had a bagel at work only to feel emotionally and physically awful afterward. But I keep going. I get back on track, and I try to make my next food choice better than the last.

Looking For Paleo Recipes?

If you are stuck on what to cook, or need recipe ideas then you might want to look into getting a Paleo diet cookbook. I really like this one. The Paleo Diet Recipe Book. 

The Paleo Recipe Book has over 350 easy Paleo recipes divided into 18 food categories.

Enough options to cover everything you will ever need to eat the healthiest and tastiest food. 100% Paleo aproved: No grains, no dairy, no legumes, no sugar, no vegetable oils and no preservatives. The cookbook is an instant access eBook so you can get things started right away and don't have to wait to start making positive health changes in your life. Cooking guides and charts are included to help you cook just about anything. For example, you'll find a guide to cooking the perfect steak and the Paleo food list.

Final Thoughts

In the end, it is all about feeling great and making the choices that sustain that feeling of well-being. And weather you have the willpower to make better choices when it comes to what you put in your mouth. The heath benefits are clear. And bounty of delicious foods you do get to eat absolutely makes the Paleo Diet worth it. I definitely think you should give it a try. What do you have to lose besides some unwanted weight? Go for it.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.