Red Meat vs White Meat Nutrition

Generally speaking, people think of red meat as less healthful than white meat because of the current research. Higher red meat consumption is linked to increased health risk of diabetes, heart disease and weight gain.

A few nutrients, such as heme iron, total fat and cholesterol are not always predictable in white vs red meat.

Iron is higher in white meats, like clams, turkey legs, and ground turkey, along with the red meats, like ground bison, ground beef, ground lamb, and flank steak. Iron is a necessary nutrient to transport oxygen to your body.

Total fat is higher in white meats, like chicken nuggets, ground turkey, and salmon, along with the red meats, such as ground lamb and ground beef. Eating a diet higher in fattier foods increases your risk for heart disease and other health conditions.

Cholesterol is high in white meats, such as shrimp, ground turkey, chicken breast, and turkey legs, along with the red meats, like ground lamb and ground beef. Similar to a diet high in fat, eating a high cholesterol diet can cause an increased risk of heart disease, weight gain, and other health conditions.

Pork tenderloin, flank steak, and ground bison are some of the leanest red meats, while clams, tuna, and chicken breast are a few of the leanest white meats.

When it comes to red meat and white meat, moderation again will be your most healthful option. There are many benefits to eating both red meats and white meats but keep it to appropriate portion sizes. Most often 3 oz of meat is the correct serving size. Think of the size of a deck of cards when serving your meat.

Chronic Illnesses

Friendly reminder: we need a weight for each participant to be taken sometime this week to track your progress and for you to be eligible for the big final prize.

There is an article in Medical Economics that discussed the news and trends affecting the business of medicine. It acknowledges the 8 risks and behaviors that drive 15 chronic conditions that account for 80% of total costs for all chronic illness worldwide.

Those 8 behaviors are listed as 1. Poor diet, 2. Physical inactivity, 3. Smoking, 4. Lack of health screening, 5. Poor stress management, 6. Poor standard of care, 7. Insufficient sleep, 8. Excessive alcohol consumption.

These risks and behaviors increase your risks to developing several chronic conditions: diabetes, coronary artery disease, hypertension, obesity, cancer, high cholesterol, and many more. By focusing on limiting the risks and behaviors associated with these illnesses, you can help prevent or control them.

Start today. The Cynergy Health Challenge is, as the name implies, meant to challenge you. Start with small positive changes to your lifestyle habits to encourage you to stay with them. Smoke 2 cigarettes less per day if you usually smoke a pack per day. Exercise 5-10 minutes if you are usually sedentary. Add 1 cup of fruits and vegetable to your diet if you usually eat few fruits and vegetables. Every positive change counts.

Myths about Diabetes

Myth: It is your fault if you have diabetes.

Not true. Diabetes is not your fault or anyone's fault.  No one knows exactly what causes diabetes, but your eating habits and exercise level can play a role in controlling your blood sugar.  However, it isn't the only contributing factor.

Myth: Once you have diabetes, it is all downhill.

Nope! If you follow a consistent carbohydrate diet and exercise, you can delay or completely prevent problems from diabetes.

Myth: If you take insulin, you have horrible diabetes. 

Again, not so. Everyone with type 1 diabetes needs to take insulin and sometimes those with type 2 will eventually need it.  Overtime, your pancreas makes less and less insulin so as diabetes changes, pills won't be as effective so we turn to insulin. 

If you have diabetes, it is a good idea to see a dietitian in order to make a meal plan to meet your specific needs.  

The Obesity Epidemic

A clip from HBO Documentary Films: Weight of the Nation. 

A new study published this past month in the American Journal of Preventive Medicine predicts that 42 percent of Americans will be obese by 2030, and 11 percent of the population will be severely obese—or roughly 100 pounds overweight—by that year.

Healthcare costs also continue to climb. These Americans are much more likely to develop health conditions associated with obesity, requiring medical treatment—such as type 2 diabetes, heart disease, and kidney failure. 

Childhood obesity is also on the rise, with approximately 3600 new cases of type 2 diabetes being diagnosed in children each year. Type 2 diabetes was once rarely seen in this young population. 

Recently, we've seen efforts being made to aid this problem, from the banning of junk food ads on the Disney Channel to NYC banning large sodas. But will these bans get us closer to our ultimate goal of slowing or decreasing the rate of obesity in our nation?

What is different now than 50 years ago? Even 20 years ago? Technology for one is ever advancing. There is a wide range of Apple products, addicting social network sites, and a variety of video game systems. Technology is making a sedentary lifestyle easier.

"Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity affecting men, women, and children in all segments of our society," says the Executive Summary to the Dietary Guidelines for Americans, 2010.

The Dietary Guidelines for Americans 2010 recommends at least 30 minutes of moderate exercise most days of the week.

Obesity is an epidemic that did not occur overnight, and it will not be solved overnight. Physical activity and a balanced diet are a great start though.

References:http://www.ajpmonline.org/webfiles/images/journals/amepre/AMEPRE_33853-stamped2.pdf

http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf