What You Need to Know About Grass-Fed Beef

Most of us benefit from high-quality animal protein. But what constitutes "high quality"? One key factor that has a tremendous bearing on the quality of the meat is whether or not the cattle was raised on pasture, opposed to a confined animal feeding operation (CAFO).

Joey Jones has been involved in the grass-fed beef market for over 17 years. He created the GrassfedNetwork.com—an online resource with ongoing monthly trainings for livestock producers, in which they learn how to improve the way they raise animals on grass.

While he grew up as a city kid, Joey got involved with ranching while attending college at Texas Tech University.

"In West Texas, I was doing that in a county that had the second largest feedlot. The smell of that was just horrendous as most of us have smelled... When the wind was blowing from that direction, it didn't matter what part of town you were in; the entire city could smell it.

That smell isn't a natural smell. I only know that now, from working with naturally raised animals that simply don't have those smells. Those smells are sick animals."

About 18 years ago, Joey and his wife started an organic co-op, which also offered grass-fed beef. The more involved he got, the more he realized that many of today's farmers have forgotten how to raise animals on grass only, which is what led him to create Grassfed Network.

Definition of Grass-Fed

There's a lot of confusion about the term "grass-fed," and in many cases, it's an abused term like the word "natural." Some producers of beef will misuse this term because the rules around it are still somewhat undefined. 

Most all calves are fed grass for a certain amount of time. This is one factor that allows less scrupulous producers to get away with calling their beef grass-fed. The key to a truly grass-fed product is actually the finishing. Optimal beef is both grass-fed and grass-finished beef.

"The only way to know any product that you're buying, whether it's produce or meat, is really to know the source of that product, and know their practices,"

Joey says. "It is true that all animals are fed grass at some point unless they're dairy animals; there are actually dairy animals that never see a blade of grass...

But almost all beef animals are going to be on grass at some point in their life. It definitely is the grass-finished product that you're after. And they're difference is big." 

Joey recounts one test he performed with one of his clients, who had a herd of animals raised on grass. The animals were finished for two different grass-fed meat buying organizations.

One of the organizations accepted dried distillers grains with solubles (DDGs) as a supplement. DDGs are the corn that has been processed in a refining process that removes the starch, leaving only the dry matter from the corn.

Since there's no starch, it technically qualifies as a grass-fed feeding supplement. The other did not accept DDGs. So one group of the animals got about two pounds of DDG a day, whereas the other group only got grass forage.

"When we processed those animals and sold them, we took a meat sample from both groups," Joey says. "In that three-month period... [the DDG-fed] group had no health benefits left whatsoever in the meat. The group that didn't get those DDGs still had all the health benefits that we expect from a grass-finished product."

Some of the benefits of grass-fed and grass-finished beef include higher levels ofconjugated linoleic acid (CLA) and other healthy fats. As Joey notes, "Many times the health benefits reside in the fat more than the meat itself and the muscle tissue."

It also has a more balanced ratio of omega-3 to omega-6. Modern food, in which processed foods and vegetable oils dominate, has led to a dramatic increase in omega-6 over omega-3.

Compared to a century ago, we now have 100,000 times higher intake of omega-6, which does not bode well from a health perspective. Substituting processed vegetable oils with healthy animal fat is a good approach that will help optimize your health.

Most Grass-Fed Beef Sold in the US Is Imported...

Surprisingly, most of the grass-fed beef sold in the US is actually imported from Australia and New Zealand¹ Some grass-fed beef is also sourced from countries like Mexico, Nicaragua, Brazil, and Uruguay.²

Joey believes the primary reason for the import of grass-fed beef is that it’s cheaper to grass finish in those countries than to finish on grain. The beef market in the US is for grain finished animals predominately, so there are very few grass-fed producers compared to conventional producers in the US. 

When the demand for grass-fed is realized by the beef industry, the numbers of producers will increase and the demand can most certainly be met by US producers. In Australia, 70 percent of all Australian cattle are pasture-raised and finished, and many of the grass-fed cattle operations are indeed massive. Such is not the case in the US at the moment.

"There are not a lot of large-scale producers of grass-fed beef [in the US] though there are some," Joey says. "I think people will probably misunderstand what large-scale is. Most producers are going to have 100 or less head of animals.

They're only slaughtering one or two animals a month and so on, and direct it to the farmer's market or something like that... But some of these operations do much, much more – 30 heads a month or 3,000 head a year...

Their primary difference is going to be in the last 90 to 120 day of life. Beef animals for the most part are going to be raised on grass. Although in a commercial operation, calves start getting supplemented with grain as soon as they get separated off from their mothers.

There's grain introduced very early on in the animal's life. Although they're out on grass, they're getting supplemented to a large degree by grain, whereas a grass-fed animal – a true grass-fed animal – is only going to have grass or forages throughout their life. Any growing plant is a forage for livestock."

According to Joey, the grass-fed market only makes up about three percent of the US beef ranchers. Fortunately, that number isgrowing. Overall, grass-fed beef sales have been increasing by about 20 percent a year for the last six years. It's the only growing segment of the beef industry as a whole.

How to Evaluate Grass-Fed Beef Sold at Your Local Grocer

For those of you who do not live near grass-fed producers, one option is to look for grass-fed beef in your local grocery store. Publix, for example, sells USDA organic, grass-fed beef. Joey recommends looking for the country of origin on the label.

"The first thing to do is make sure that it's a US-based product. That's the first step," he says. "It's impossible to know your producer if you're producer is from Uruguay or Australia. And we have no control over how that product is raised in Uruguay and Australia. Their standards are going to be different from ours, and there's simply no way to have an oversight on that.

Once you've established that it's a US-based product, you can find out who the supplier is... There are a number of larger-scale sellers of grass-fed product that are buying from these smaller producers... [C]all in and find out what their standards are and what their protocol is. All of them have different standards for their producers. You want to know what they're allowing and what they're not allowing."

Joey also suggests thinking of grass-fed beef as a seasonal product, just like produce. While this might not be a very popular idea, it has some merit. All foods have a season in which it grows, followed by harvesting and consumption. You could buy it fresh, in season, and then freeze it of course. According to Joey, a steak or ground beef will stay fresh for up to a year if properly vacuum sealed and frozen.

Organic versus Grass-Fed and Finished Beef

It's important to recognize that while the USDA 100% Organic label is good, it's not necessarily a guarantee that the meat has been grass-fed and finished. In fact, the organic label is costly for ranchers, and many actually raise their cattle in ways that provide superior beef compared to beef bearing the organic label. In my mind, a truly grass-fed, grass-finished product is superior to organic.

One argument some ranchers will give is that they have to feed their animals grains because there's no grass growing in the winter. While that may be true in some areas, there are many parts of the US where year-round pasturing is possible. Gabe Brown, whom I interviewed, is even doing it in North Dakota, so if there's a will, there's usually a way.

"It is certainly possible, in many years, to get away with not feeding any hay by extending that grazing season, either by having pastures that are more native, or supplementing pasture with cover crops that will not only provide a grazing medium but also are going to help build soil and organic matter," Joey says. "The term 'organic' simply means that what it's been fed qualifies under the organic label. That can include grains and a number of other things. It doesn't necessarily mean that you're getting the health benefits of the grass-finished product.

 As I mentioned earlier, even a minute amount of grain, even though the starch is removed, eliminates the health benefits of the product. Grass-finished is much more important than organic... I also think local is important. We're getting more and more global, and we need to draw back in a little bit and support our local economy. We do that by buying from local people as much as possible. Farmer's markets are great place to find the product. You can obviously talk with producers there, whether it's produce, beef, lamb, or whatever the case may be. I think that's a great start for helping to support our overall economy."

Getting to Know Your Farmer Is the Best Way to Ensure High-Quality Food

To make sure you're getting the highest quality possible, your best bet is to get to know your local farmer or rancher—what his philosophy is and how he raises his herd. If at all possible, visit the farm to see the operation for yourself. Is it a clean and well-run farm? (Granted, you need to understand that "clean" does not mean sterile, when it comes to a farm environment.) Questions to ask include:

Do you give the animals hormones?

Are antibiotics used, and if so, when and why?

Are the animals confined in a yard or are they fed hay at any point during their growth? And if so, for how long?

Are the animals finished on hay or on pasture?

What is the pasture mix made of? Regional, native grasses, or coastal hay?

At what age is the animal finished? An ideal target for optimal fat content and taste is around 20-24-months, although some producers will go as long as 30 months, which is also fine.

When it comes to taste, several factors come into play, including genetics of the animal, the feed, and any vitamin and mineral supplements it may have been given. Typically, British cattle breeds such as Angus, Hereford, and British White, tend to be favored. Contrary to the CAFO model, smaller animals, also referred to as "heritage-sized" animals, tend to render higher-quality meat. "You're looking for a shorter and wider animal, instead of a tall and leggy animal," Joey says.

Resources for Farmers and Consumers Alike

The Grassfed Network is a resource for farmers who want to learn more about transitioning to raising their animals on grass. The names of these farmers are not released on the website, but there are a number of other organizations that can help you locate grass-fed beef and other organic produce, including the following:

Eat Wild: With more than 1,400 pasture-based farms, Eat Wild's Directory of Farms is one of the most comprehensive sources for grass-fed meat and dairy products in the United States and Canada.	Local Harvest -- This Web site will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce, grass-fed meats, and many other goodies.	Eat Well Guide: Wholesome Food from Healthy Animals-- The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
Grassfed Exchange	FoodRoutes -- The FoodRoutes "Find Good Food" map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.	Farmers' Markets -- A national listing of farmers' markets.

Sugar Shock

By Matthew Kadey, MS, RD

We’ve all been there. You do your best to eat clean every day, only to have a plate full of donuts show up in the office lunchroom. Redolent of sweet goodness, they inspire you to do your best Scooby-Doo impersonation and polish off a trio of them as you send self-control packing.

But don’t beat yourself up too much; even the most devout fitness professional isn’t immune to the occasional sugar binge. You see, our brains are hard-wired to crave sugar because it pumps out dopamine, a feel-all-tingly-inside hormone, when it gets its fix. Eventually, just as morphine or cocaine addicts need extra hits in order to feel an effect, you can begin to need more sugar to feel satisfied. A vicious cycle indeed. Your brain may even shoot out dopamine when you just think about eating something sweet. Try this: Place a slice of chocolate cake and a bowl of broccoli in front of you and see which musters more excitement. We thought so! And food companies have been all too happy to take maximum advantage of this evolutionary hiccup, offering us a seemingly endless supply of sugar grenades that provide mega-shots of sweeteners.

Though the American Heart Association recommends men and women limit their intake of added sugars and empty-calorie sweeteners to 9 teaspoons (about 150 calories) and 6 teaspoons (100 calories) a day, respectively, the latest figures from the U.S. Department of Agriculture suggest the average American is now pounding back about two-and-a-half times this much, potentially without even realizing it. Just one 12-ounce can of regular soda contains about 8 teaspoons of sugar or 130 calories. It doesn’t take a medical Einstein to deduce that any physique-minded person who consumes near this amount risks blowing up his or her fitness gains quicker than you can say “red velvet cupcake.” Not only is excess sugar likely to quell your fat-burning metabolism and be directly converted to the fat that pads your belly, high intakes are also linked to increased risk of diabetes and heart disease, partly because of sugar’s tendency to drive up internal inflammation.

But there’s good news: Seductive sugar cravings are a lot like the weather. As long as you prepare properly, you can outsmart them. Here are a handful of tips to help you slash your intake of the sweet stuff and ixnay those no-holds-barred donut face-stuffing sessions.

Sugar-Busting Tip No. 1: Read the Fine Print

Beyond the obvious, like soda beverages and boxed cereals adorned with cartoon characters, added sweeteners lurk in a dizzying array of supermarket foods, including soups, bread, salad dressings, pasta sauces, BBQ sauces, crackers and cold cuts. By buying and eating these products, you only encourage your need for sweetness as your palate becomes increasingly enslaved to its devilish ways. And while some companies are bidding adieu to the much-maligned high-fructose corn syrup, their items can still contain an alarming amount of sweetness in other forms. Rice syrup, dextrose, malt sugar, fruit-juice concentrate, agave and evaporated cane juice are among the less-chastised euphemisms for sugar that also can leave your six-pack a few cans short. If any of these are among the first few ingredients in a packaged food, try to find better alternatives.

Unfortunately, the Nutrition Facts panel does not distinguish between natural sugars (like fructose in fruit and lactose in milk) and those pumped into the food surreptitiously, so you must be a detective and carefully read ingredient lists to suss out sugars by any given name. So when buying a yogurt, you’ll notice that several grams of sugar may appear in the nutrition rundown, but if you don’t see any sweeteners present in the ingredient list, you can rest assured the only sugar present occurs naturally.

Sugar-Busting Tip No. 2: Play the Clock

Because you thrive off spending a solid amount of time at the gym, the best time to satisfy a sweet craving is after a serious workout. That’s when muscles are itching for glucose to help replace spent stores of glycogen, the main source of energy for high-intensity exercise. Plus, the sudden rise in insulin levels caused by sugar intake can drive recovery nutrients into your muscle cells. You don’t want to go overboard, though, but if you’re going to give in to a gummy-bear temptation, this would be the ideal time to do so. What’s more, satisfying a lion-size sweet tooth after working out may help you put on the brakes when confronted with sugary goodies at other times in the day. You’ll also want to provide your muscles with a regular dose of quick-digesting carbohydrates (30 to 60 grams each hour) when exercising at a constant pace for more than one hour so you can push harder instead of feeling like you’re running through Jell-O.

Sugar-Busting Tip No. 3: Embrace Other Tastes

Sugar is but one of the five main tastes — the others are salty, sour, bitter and umami. These days, anything sour or bitter gets masked with sweeteners to become more appealing to our sweet-crazed palates. But if you gradually increase your intake of pure sour (such as plain yogurt or sour cherries) and uncompromised bitter (more kale, please!) foods, soon you’ll no longer need to spike your morning coffee or bowl of plain oatmeal with the sweet stuff. Besides, the taste of bitter, sour and umami are generally the tastes of health. Foods, like dark leafy greens, plain Greek yogurt and mushrooms, respectively, that fall into these categories are loaded with the vital nutrients to help propel muscle growth and overall health.

Sugar-Busting Tip No. 4: Go au Naturel

The sweetness our ancestors enjoyed came entirely from whole foods. So take a little dietary advice from the caveman and tame your sweet tooth using foods that provide natural sugars — think fruit, dairy and sweeter-tasting vegetables like carrots, sweet potatoes and roasted beets. They’re part of nutrient- and fiber-rich packages that won’t have nearly the same odious effects on your physique and health as sugary processed items. For proof, check out the math: You’d have to eat three whole oranges to ingest roughly the same amount of sugar as found in some flavored yogurts. Dried fruit and 100 percent fruit juices will also do in a pinch, but they are more concentrated sources of sugar calories, so limit your intake, particularly to breakfast or postworkout, when the body is better able to metabolize that sugar and keep it from ending up in fat stores.

Sugar-Busting Tip No. 5: Try the Alternatives

When you want to sweeten the goods, there is no shortage of zero-calorie sugar alternatives on the market to choose from. While options like aspartame and sucralose have a sketchy track record when it comes to health measures, more natural choices such as stevia, chicory and xylitol are a better way to quell cravings minus the hit to your waistline. But tread lightly. Studies suggest that consuming too many artificially sweetened items may result in a paradoxical increase in sugar intake and bodyweight. That’s because they may whet your appetite for sweets, causing you to overindulge in diet-derailing sugar-laden foods like sumo-size muffins. Plus, faux sweeteners may not teach your taste buds to enjoy a diet that is a little less sweet overall. Because the sweetness levels of natural sugar alternatives can vary greatly, follow the manufacturer’s directions when using them in place of sugar in recipes.

Sugar-Busting Tip No. 6: Load Up on Other Nutrients

Spikes and sudden drops in blood-sugar levels caused by spoiling a sweet tooth rotten can lead to further sugar cravings and binges. Also, because sugar tastes great and doesn’t contribute to satiety like protein, fat and fiber do, it can lead to overeating and subsequent fat gain. As you may have noticed, it’s easy to pound back a plate full of sugar-bomb chocolate-chip cookies. A bowl of beans? Not so much. Making sure to include slow-digesting protein, fat and fiber with your meals and snacks will help bolster satiety and prevent any drastic blood-sugar swings, which will ultimately set you up for less sugar lust.

Sweet Stuff

These snacks can help quell your sugar cravings while providing some nutritional perks, as well.

Chocolate Milk: It’s a powerful mix of protein and sugar for postworkout recovery.

Pickled Beets: The ruby vegetable has a higher sugar content than other veggies, and its naturally occurring nitrates may bolster exercise performance.

Dried Figs: They’re chewy and a good source of fat-burning calcium.

Frozen Grapes: To make this sweet treat, spread whole red grapes in a single layer on a baking sheet, freeze until firm and store in an airtight zip-top bag. Though frozen, they will still be easy to bite into, with a creamy consistency.

Dark Chocolate: It provides a hefty dose of disease-thwarting antioxidants. Choose brands with at least 70 percent cocoa for more antioxidants and less sugar.

Minerals complete the Nutritional Requirement of the body

 Human body is a complex structure which needs different elements in order to work properly. Elements that make our body functioning are vitamins and minerals, both elements are equally important for us. Minerals are basically helpers of vitamins, without minerals vitamins in the body would not work properly in the body. Deficiency of mineral is equally dangerous as deficiency of vitamin. In this article we will discuss about minerals and its importance for the body. Calcium

• Helps in contraction of nerve impulse and muscles
• Provide strength to bones and teeth
• Good for functioning of heart
• Helps in blood clotting

Magnesium

• Helps in maintaining the alkaline balance of the body
• Help in proper activity of neuro muscular
• Helps in transferring intra muscular water for bones and liver

Sodium

• Helps in maintaining balance of fluid in the body
• Maintain electrolyte balance in the body
• For nerve impulse condition it is important mineral

Potassium

• Good for rhythm of heart
• Helps in maintaining balance between base and acid
• Helps in providing potential to membrane of body cell
• Good for conducting impulse of nerves

Selenium

• Synergist of Vitamin F
• Scavenger of peroxidase
• Work as an anti carcinogeniz
• Work as a glutathione peroxidase

Silicon

• One of the important minerals for cartilage tissue
• Helps in providing elasticity to tissues of the body
• Helps in formation of bones and collagen

Iron

• Helps in transporting electrons in the body
• Helps in transporting oxygen in the body
• Works as an enzyme activator
• Helps in forming hemoglobin in the blood

Zinc

• Important for synthesis of protein
• Helps in transportation of carbon di oxide
• Helps in storing insulin in the body
• Helps in metabolize carbohydrate in the body
• Good for proper functioning of sexual organs
• Helps in healing wound of the body

Tin

• Helps for proper growth of the body
• Helps for synthesis of protein

Nickel

Activate enzymes of liver

Chromium

• Helps insulin for proper activity in body
• Helps in utilizing cholesterol and glucose in the body
• One of the good minerals for heart muscles

Boron

Loss of calcium can be prevented by using this mineral

Molybdenum

• Works as an oxidative enzyme for the body
• Works as an enzyme activator for the human body
• Helps in formation of Uric acid

Vanadium

• Helps in synthesizing cholesterol of the body
• Strengthen bones and teeth of the body
• Reduce blood lipids from the body

Copper

• Produce RNA
• Oxidize enzyme activator
• Utilize body cholesterol
• Elasticity of formation of body tissues
• Increase level of haemoglobin in blood

Phosphorus

• Provide energy to the body
• Form membrane of body cells
• Increase metabolic rate of the body
• Balancing base and acid of the body
• Build bones and teeth of the body
• Helps in absorbing calcium of the body

Manganese

• One of the important mineral for nerve tissue and connective tissue
• Proper utilization of vitamin B1
• Produce joint fluids
• Metabolize carbohydrate

deficit cycling for fat loss

When I talk to bodybuilders and others that want to lose fat, or increase muscular definition for competition purposes, I often hear them ask about things like re-feeds and cheat days.

Re-feeds and cheat days are generally defined by the bodybuilding community as days of extra carbohydrates and/or calories over and above typical daily calorie intake. Some people will choose to make this a free-for-all – eating whatever they want for one meal or even all day. On the other hand, some will simply eat the same foods they normally eat, but eat them in greater quantities.

This general concept can be used advantageously however it’s important to first understand the process of fat loss before I describe a similar strategy I refer to as “Deficit Cycling” which may be beneficial when incorporated within a more comprehensive nutrition and training program.

Fat Loss 101
To be converted into a usable form of energy, fatty acids must undergo a process called beta oxidation. When we use energy we say that we are burning calories. But burning calories is simply a series of metabolic reactions. The eventual purpose of these reactions is to produce Adenosine Tri-phosphate (ATP), a molecule that stores energy until it can be released to power the body.
Fat loss occurs through a process called lipolysis, which is also known as the breakdown of stored fat. In order to induce lipolysis, you need to create an energy deficit or, in simpler terms, burn more calories than you consume from foods. This can occur by eating less, adding physical activity, or in many cases a combination of both. Stored fat will be used to produce energy whenever your body runs out of energy from the foods you eat. The entire idea of weight loss is founded upon this basic premise.

Negative effects of energy deficit
However, if you restrict calories for too long or too much it can lead to negative changes in how your body burns calories and result in a disruption of the hormones that regulate our food intake and body weight. This may lead to a slower rate of calorie burning as well as increased hunger.

In order to offset this, I will typically recommend incorporating brief periods of lower calories combined with cardiovascular exercise to yield reasonable fat/weight loss. While this generally results in a slower rate of weight loss, it may help eliminate any unfavorable changes that lead to slower metabolism and/or loss of muscle tissue. And, since lean muscle mass is your predominant calorie burning furnace, any losses in lean muscle mass would further contribute to a reduced rate of calorie burning and hinder long-term progress.

Cycling Carbohydrates and Cardio Exercise 
A recent study suggests that most but not all bodybuilders during the contest phase of training may respond best to consuming @1g -1.25g/lbs. of lean body mass per day of protein, and 15-30% of calories from fat, with the reminder of calories coming from carbohydrate. (Helms et.al. 2014) This is in general agreement with what most research supports.

Therefore, once protein and fats are adjusted within reasonable range of the aforementioned levels, I recommend cycling the amount of calories (usually in the form of carbohydrate) as well as the amount of cardiovascular exercise. The idea here is periodically to tap stored fat by burning more calories than you consume and then subsequently increase calories back to weight maintenance levels or even slightly above your baseline. 
The effect is similar to what is referred to as re-feeding as described earlier or what some call carb cycling. Research shows that a short term increase in metabolism results from a brief period eating above your baseline calories – ideally by increasing total daily carbohydrate intake. But rather than incorporate free-for-all cheat days, I prefer to be a little more meticulous by continuing with the same food choices, and planning and measuring the appropriate quantities.
It’s also important to note the amount and need for carbohydrates can be highly variable between individuals and reducing carbohydrates too low can hinder the ability to train intensely, so it’s important to pay close attention to strength and energy levels as well as any changes in lean mass. Eating higher amounts of carbohydrates can also help maximize glycogen (carbohydrates stored in muscle) as well as control hunger.
This is why I recommend the amount of calories from carbohydrates as well as cardiovascular exercise coincide with the demands of training performed on each given day. Training bouts requiring higher energy may require higher calories in the form of carbohydrates and/or a reduction of cardiovascular exercise.

For example, assuming you have four strength-training workouts per week, you might incorporate higher carbohydrates and reduce or eliminate cardiovascular exercise on the days of your two most demanding workouts. On the days of your easier workouts you might incorporate medium carbohydrates and/or add a modest amount of cardio, and on off-days you’d consume low carbohydrates in conjunction with some additional cardiovascular exercise.
Although it’s necessary to burn more calories than we consume in order to create weight loss and fat loss, extended periods or excessive energy deficits can lead to a sluggish metabolism and have negative effects on body composition. Incorporating a simple strategy consisting of cardiovascular exercise combined with carbohydrate cycling may serve as a viable alternative for individuals seeking longer-term progression of fat loss, maintenance of lean muscle mass and improvement of overall body composition

Train Smart and Good Luck!

Vic Tringali earned a Bachelor of Science in Exercise Science from Salisbury University and a Master of Science in Exercise Science from California University. He holds multiple nationally-accredited health and fitness-related certifications, including specialties in Strength and Conditioning, Performance Enhancement, and Personal Fitness training.

From 2000-2007 he was a 5-time National Finalist at the NPC National Bodybuilding Championships and NPC USA Championships. He continues to support the bodybuilding community as a professional judge for the National Physique Committee (NPC) and also maintains a private practice (Team Vic Exercise Science) offering coaching and consulting to numerous professional and national-level body builders, physique and figure competitors.
For more information visit http://www.teamvic.com

Four Tips To Extend Your Life

About the Longevity Study

The research was carried out by the University of Cambridge and the Medical Research Council in the English county of Norfolk between 1993 and 2006.

Research involving 20,000 people over a decade found those who failed on all criteria were four times more likely to have died than those who succeeded. The findings held true regardless of how overweight or poor they were.

Participants were aged between 45 and 79. They were socially mixed although overwhelmingly white, and as far as they were aware at the time, did not have cancer or any heart problems.

Taking off the years

A point was awarded for each of the following: not currently smoking, consuming between one and 14 units of alcohol per week (the equivalent of between half a glass and seven glasses of wine), eating five servings of fruit and vegetables each day and not being inactive.

This last category was defined as either having a sedentary occupation and taking half an hour of exercise a day, or simply having a non-sedentary job like a nurse or plumber.

Not only did the team find that those with four points were significantly less likely to have died over the period than those with none, they also found that a 60-year-old person with a score of zero had the same risk of dying as a 74-year-old with the full four points.

"We've know that individually, measures such as not smoking and exercising can have an impact upon longevity, but this is the first time we have looked at them altogether," said Professor Kay-Tee Khaw, who led the research.

"And we also found that social class and BMI - body mass index - really did not have a role to play.

"It means a large proportion of the population really could feel health benefits through moderate changes."

It was in the reduction of deaths attributed to cardiovascular disease where the findings were most pronounced, with those scoring zero five times more likely to succumb than those scoring four.

But there was also a relationship between score and cancer deaths. 

While the main analysis excluded people with known disease, the researchers found that those with serious conditions fared better the higher they scored than those who scored lower.

Health campaigners welcomed the study

"This is good news and shows that by living a healthy life, people can reduce their risk of dying from heart disease and circulatory disease," said Judy O'Sullivan of the British Heart Foundation. "By not smoking, drinking alcohol in moderation, taking regular physical activity and eating a diet rich in fruit and vegetables, people can improve their chances of living longer."

A Department of Health spokesperson said: "Everyone has responsibility for their own health, which was highlighted last year when we kickstarted the Small Change, Big Difference initiative to show people that there are simple changes they can make in their lives that will have a direct impact on their health."