March came in
like a lion here in Northeast Missouri. More snow, frigid temperatures
and bone chilling winds. We're hoping that's the last of it. We're
looking forward to warmer temperatures this week and hopefully you are too!
We're very excited to team up with a good friend of ours in the feature chef
department this month. Liz Wolfe is the author of
Eat the Yolks
, a book that dispels the many myths surrounding real,
nourishing foods with a good dose of wit and nutritional wisdom. She is a
Nutritional Therapy Practitioner (NTP™) certified by the Nutritional Therapy
Association, and she documents her adventures in cooking, natural skincare,
and homesteading at
. Be sure to read her
and check out some of her
, which include a
We recently posted an
article about autoimmune disease
, which is currently affecting millions of
Americans. This is an issue that we have been hearing about more and
more, and we appreciate specialist Eileen Laird, author of the popular blog
lending us some insight on this topic. Some of the
most toxic foods for those suffering with autoimmune disease are nightshades,
but there is some confusion as to what exactly qualifies as a nightshade.
To clear up this confusion, be sure to visit
for a list of known nightshades, the symptoms of nightshade
sensitivity, and a list of
safe, nightshade-free foods
We received the most
heart-warming letter from a new dog owner this week, be sure to read see the
section below for a true testimonial on a how important
a healthy diet is for your favorite pets.
Did you remember
to 'spring forward' last night? Daylight Savings Time officially begins
today and we hope this means spring weather is on its way!
John, Lee Ann, Tressa, Jennifer, Amanda and Laura on behalf of the farm families
of U.S. Wellness Meats
Increased Intake of Fish
Boost Good Cholesterol
Increasing the intake of fatty fish increases the number of large HDL
particles, according to a recent study completed at the University of
Eastern Finland. People who increased their intake of fish to a minimum of
3-4 weekly meals had more large HDL particles in their blood than people who
are less frequent eaters of fish. Large HDL particles are believed to
protect against cardiovascular diseases. The results were published in
The consumption of fish has long been known to be beneficial for health;
however, the mechanisms by which fats and other useful nutrients found in
fish work in the human body are not fully known. This new study carried
out at the UEF provides new information on how the consumption of fish
affects the size and lipid concentrations of lipoproteins which transport
lipids in the blood. The study participants increased their intake of
fatty fish in particular.
It was observed that a higher intake of fish increased the number of
large HDL particles and lipids contained in them. Population-based
studies have shown that HDL cholesterol - also known as good cholesterol
- and large HDL particles are efficient in sweeping extra cholesterol
off artery walls. Large HDL particles have been associated with reduced
risk of cardiovascular diseases, whereas small HDL particles may even
have opposite effects.
Positive changes in lipid metabolism were observed in persons who
increased their intake of fish most, i.e. in persons who ate at least
3-4 fish meals per week. The study participants ate fatty fish such as
, rainbow trout, herring and vendace. No added butter or
cream was used in the preparation of fish. The study doesn't give
answers to whether a similar effect would have been observed had the
study participants mainly eaten low-fat fish such as zander and perch.
Low-fat fish may have other health benefits such as lowering of blood
pressure, which was observed in an earlier study carried out at the
State-of-the-art metabolomics was used in the study, enabling for
instance a very detailed analysis of lipoprotein particles. The
analyses were carried out by the university's NMR Metabolomics
Laboratory. Traditionally, cholesterol is divided into "bad" LDL
cholesterol and "good" HDL cholesterol, but this method allows the
investigation of a total of 14 different particle classes. "People
shouldn't fool themselves into thinking that if their standard lipid
levels are OK, there's no need to think about the diet, as things
are a lot more complicated than that. Soft vegetable fats and fish
are something to prefer in any case," Postdoctoral Researcher Maria
However, the researchers emphasize that a dietary approach to the
treatment of increased overall and LDL cholesterol levels is
important. The findings are well in line with the Finnish
nutrition recommendations encouraging people to reduce the
consumption of red meat and to increase the consumption of fish
and other sea foods. Further information on the health effects of
fish will become available in the near future as results from the
Alfakala project carried out at the UEF Institute of Public Health
and Clinical Nutrition become available. The study takes a more
detailed approach into the health effects of fish- and
plant-derived omega-3 fatty acids, and it studies the health
effects of fatty and low-fat fish.
University of Eastern Finland. "Increased intake of fish can
boost good cholesterol levels." ScienceDaily. ScienceDaily, 3
March 2014. <www.sciencedaily.com/releases/2014/03/140303083551.htm>.
Dear Dr. Kim, I am worried about my 6yo son - what
exactly are the symptoms of a gluten allergy? Much
There is a difference between gluten allergy, and gluten intolerance.
I would look up the symptoms on this
and bring this up with your child's primary care provider.
I think there are a lot of people talking about gluten allergies and
giving those an unnecessary fear of it.
A lot of the
manifestations are of the small intestine. It can lead to
inflammation, decreased absorptions of nutrients are some of the
complications that come with the allergy. If he is having any of
these symptoms he can get tested and seen by your child's
pediatrician. Most people who are on some sort of gluten free "diet"
don't even have an allergy or are intolerant. Those that do have
a serious allergy have probably had it since childhood.
Good Luck, Dr. Michael Kim
Email any health and wellness questions for the question and
answer series. This series now also features Dr.
Serrano's business partner, Dr. Mike Kim, MD. He is
consistently eating and living a healthy lifestyle because of his
family connection with DM2, HTN, Hyperlipidemia. He is currently
finishing his training in Anesthesiology, Critical Care, and
Nutrition at the University of Colorado, Denver under the tutelage
of Dr. Serrano, a world renowned nutrition specialist.
Dr. Kim is always seeking the latest and newest ways to help people
with weight loss, athletic performance and healthy eating. He has a
deep connection with MMA fighters, NFL athletes, and other
professional athletes. He is at the forefront of breaking science
with Muscle Pharm Sports Science and Research Center. His goal is to
make living healthier for everyone, one meal at a time.
I just wanted to let you know about a recent experience I had that I think
speaks highly of your products. I adopted a puppy name Layla in December
(German Shepherd/Lab mix) from a shelter. Layla was the smallest and
weakest puppy in the litter of seven and the shelter told me she was the runt.
I set Layla up on a diet consisting of
pet burger supplemented with Buffalo Blue Freedom grain free puppy food.
Last week, I brought Layla to the vet for her spay appointment that had been
set up by the shelter when I took her home. To my surprise and delight,
the rest of her litter mates were there for appointments also. More
surprising, however, was the obvious difference between Layla and the other
dogs. Layla stood out as being bigger than all of the other dogs with a
substantially thicker and glossier coat. She also stood out as having
much more muscle tone than the other dogs. As we waited, I asked the
other owners what they had been feeding the dogs. Every single one said
they had continued the dog food the shelter had been feeding the puppies, a
popular brand name food which lists corn meal, chicken by product meal and
whole grain sorghum as the top ingredients.
I thought this
experience was a great testimonial to the the power of healthy, real foods.
Thank you so much for making a wonderful,
affordable product that allows my dog to eat the way nature intended!
Jennifer (and Layla) E.
Spice Blend Ingredients:
- 1 Tbs. Chili Powder
- 1/2 Tbs smoked paprika
- 1/2 Tbs.
- 1 tsp. oregano
- 1/2 tsp. onion powder
- 1/4 tsp.
- 1 Tbs. sea salt, or more to taste
- 1/2 Tbs.
- 1 Tbs. ground espresso
For the Sweet Potatoes
- one large sweet potato,
peeled & cut into large chunks (large enough to yield 2 cups)
1/2 cup full-fat coconut milk or heavy whipping cream (other "milks" will not
work, as they are too runny)
reserve 1/2 Tbs. of the spice blend for the sweet potatoes
For the Ropa Vieja:
- 1 whole yellow onion,
- juice of 1 lime
flank steak (adjust recipe accordingly if your flank steak is smaller or
- 26-ish ounces
chopped tomatoes in liquid
2 cups water
- 3 Tbs.
coconut oil (or other stable cooking fat) for searing
- Combine Spice Blend ingredients & set aside.
- Coat the steak
in the lime juice.
- Coat the steak in the spice blend, reserving 1/2
Tbs. for the sweet potatoes.
- Heat (medium-high heat) 2 Tbs. coconut
oil in a heavy cast-iron skillet or dutch oven. Sear the flank steak on all
sides, about 1 minute per side, then set aside (there will be some spice blend
left in the skillet - to loosen, you can add a dash of water to help scrape
- Add 1 Tbs. coconut oil to skillet to saute the onions.
Saute the onion until browned.
- Add 2 cups water to skillet. This will
"deglaze" the skillet, allowing you to scrape up any leftover spices and onion
bits. Pour this liquid into the pressure cooker or crock pot.
tomatoes to pressure cooker or crock pot.
- Place flank steak in the
pressure cooker or crock pot, in the liquid.
- Cook according to
manufacturer's instructions (mine said 45 minutes in the pressure cooker). For
a crock pot, this would take 8 -12 hours on low.
- Meat is done when it
can be easily shredded with a fork.
*Right before meat is done
cooking, steam sweet potato chunks for approximately 15 minutes. (It will
probably take that long for pressure cooker to cool, so plan accordingly.)
Remove, add coconut milk and spice blend, then mash or whip.
*You'll have a lot of cooking liquid left over, which you can either reduce
into a "gravy" by boiling (or adding 1 Tbs. arrowroot flour dissolved in 1/2
cup water and simmering until thick).
*Pat self on back, smirk, do
a superiority dance, and devour!
This recipe and photo are courtesy of our good friend and feature chef
Liz Wolfe, of
RealFoodLiz.com. Be sure to check out her page and pick up a copy of
her new cookbook,
Eat the Yolks!
If you are a blogger or food artist and would like to see your recipes
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About U.S. Wellness Meats
Meats was founded on
September 1st, 2000. Pasture management and meat science research originated
The company office is located in Monticello, Missouri in Lewis County which
joins the Mississippi River 140 miles North of St. Louis.
The company has branched from
beef products into:
Wild Caught Seafood,
We at U.S. Wellness Meats do not sell, trade or give away any subscriber
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Copyright © 2009 by U.S. Wellness Meats. All rights reserved. The
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copyrighted. Please secure written permission of the author before
copying or using this material. Address:
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Toll Free: (877) 383-0051