By: Dr. Allison Kennamer
(Disclaimer: Eating meat is a personal choice. If you eat meat, please read this...)
As a Chiropractor, more often than not I see patients who are living with chronic pain. Patients come into the clinic and they are offered a chance to relax. After an adjustment or treatment most people feel immediate relief, but patients consistently want to know how they can keep the pain from returning after they leave the therapeutic setting of the clinic.
Since it is my goal to empower my patients to help themselves, one of the ways I encourage people to take care of themselves is to see the food they eat as their medicine. I am commonly asked, "What can I do at home to keep my pain from returning?" Resoundingly, my answer is this: changing your diet is one of the best ways to decrease your pain level.
People are often shocked by this next piece, but it is so true! One of the simplest dietary changes to alleviate inflammation and pain is switching to grass-fed animal products. By eating grass-fed dairy and beef you change your body's chemistry so you don't perceive pain as easily. It sounds like magic, but there is some hard science correlating good fat with lowering inflammation in the body. Here's how: grass-fed beef increases the amount of good fats in your diet and decreases the bad fats, which create inflammation (the stuff that makes you hurt). In addition, grain-fed beef is more lean than traditional meat making it heart healthy!
The benefits of eating grass fed meat:
- *No antibiotics, animal by-products, hormones or other drugs.
- *Less fat (6-8 times less) and therefore fewer calories. Grass-fed beef often has the same amount of fat as skinless chicken breast.
- *Less pro-inflammatory Omega-6 fatty acids.
- *More anti-inflammatory Omega-3 fatty acids (2-5 times more than grain-fed cattle), because grass is high in Omega-3.
- *More conjugated linoleic acid (CLA), another good fatty acid that reduces the risk of cancer, diabetes and obesity. The human body can’t produce CLA, but it can be obtained through foods such as whole milk, butter and beef. Studies show grass-fed cows have 500% more CLA in their milk than those that are fed silage.
- *More vitamin E.
- *Better for the environment. Less ground, air and water pollution.
- *Better for the animals. More humane treatment of the animals.
When you choose products from pastured animals, you are eating the food that nature intended. You are also supporting small farmers, safeguarding the environment, promoting animal welfare, and eating food that is nutritious, wholesome and delicious.
Some people notice a difference in the taste of the grass-fed beef as well as how quickly it cooks. Here are some tips on how to cook your grass-fed beef compliments of Athens own local farm Pastures of Rose Creek. You can find grass-fed dairy and beef at our local farmer's markets! Enjoy!!
- Steak Cuts are best served rare to medium rare, if you prefer meat well done, cook at low temperatures in a sauce to add moisture.
- Start with meat thawed to room temperature before cooking. Never thaw in a microwave! Thaw in the fridge or in cold water. Let it sit at room temperature for not more than 30 minutes. Do not cook meat when cold.
- Brush meat with olive oil before putting on heat to preserve moisture and prevent sticking.
- Always pre-heat the oven, pan or grill before cooking.
- For ground beef: add one cup chopped or caramelized onions or roasted peppers to add moisture.
- For roasts: sear the beef in a hot pan on high heat until brown on both sides, then lower heat and add butter or olive oil to the pan to finish cooking.
- For grilled steaks: sear meat about 3 minutes on one side, flip over and add a knob of butter to grilled side. Grill and additional 3-4 minutes for medium rare.
- Remove from heat a little earlier than usual (about 10 degrees LOWER than desired temp) - the meat will continue to cook after being removed from heat.
- Let your beef rest - after you remove it from heat, let the beef rest before you cut into it (roughly 5-6 minutes). Cutting into it early will cause it to lose moisture.
Below are 2 articles explaining the benefits of grass fed beef, eggs and dairy.