Grass Fed Beef – The Ultimate Protein?


A fitness goal like achieving six pack abs requires two lifestyle changes – committing to a new ab exercise routine and committing to a new diet. Making the switch to a healthier diet and giving up familiar foods like all-beef hamburgers and steak is no easy task for most people. In fact, diet change is usually the hardest part of a new ab routine… and the reason most people give up too soon.

An ab-friendly diet is low in simple carbs and rich in lean protein. Of the hundreds of ab articles and ab books I have read, there is always an emphasis on eating lean proteins like chicken and turkey and cutting down on beef. Most people react by eating grilled chicken and turkey sandwiches everyday, but a lack of variety kills new diets fast!

Grass Fed Beef – Better Than Salmon?

After a week full of turkey sandwiches, I stumbled upon a great article in a local magazine on grass fed beef. I was familiar with the grass fed beef available from local farmers, but I always thought it didn’t fit in with my abs diet.

After reading more about grass fed beef, I found that its many benefits outweighed the stigma that red meat and beef have gained in the diet and nutrition world. In fact, I found that in some cases grass fed beef is better than a lean protein like salmon! Salmon is one of the Mayo Clinic’s top 10 “super foods”, so just the thought of being able to eat beef again seemed like a breakthrough to me.  Here is a list of some grass fed beef health benefits:

  1. Natural Omega 3 Fatty Acids -The high levels of Omega 3’s in grass fed beef lead to improved heart and brain function and lower levels of heart disease and high blood pressure.
  2. High Levels of Conjugated Linoleic Acid (CLA) – CLA is a fat naturally present in grass fed animals.  CLA content is 300% – 400% higher in grass fed animals than in grain fed animals.  Ongoing research studies suggest a link between CLA and losing body fat and gaining lean muscle. These benefits have been noted only after eating the grass fed beef naturally and not through supplements.
  3. Natural Beta Carotene – The Beta Carotene in this type of beef aids the body in Vitamin A production and protecting immune system responses.
  4. Higher Levels of Vitamin A and E – Grass fed beef contains higher levels of vitamins that build important glycoproteins that keep your body building critical muscle mass for your abs.
  5. No  Mercury and PCB Concerns – The mercury content in fish has gotten a lot of attention lately, and the FDA has recommended that people in certain high risk groups limit fish intake.  These concerns do not apply to beef.
  6. Lower Risk of Food-Bourne Illness – Grass fed beef farms are often organic beef farm.  The animals are monitored and treated very well, so instances of illnesses like Mad Cow disease are very rare.

Grass Fed Beef vs. Grain Fed Beef

What does a cow’s diet have to do with your abs? The cow’s diet determines whether a cut of beef will be lean and full of nutrients. A grain fed diet is not natural for a cow, so a lot of the health benefits listed above will diminish or disappear with traditional grain fed beef.

It also turns out that grass fed beef has high levels of Omega 3 fatty acids and low levels of Omega 6 fatty acids. Omega 3’s provide all of the health benefits discussed above while Omega 6 fatty acids have been shown to lead to greater risk of heart attack, cancer, and depression.  Grain fed beef has high levels of Omega 6’s, so that definitely justifies why there has been so much negativity surrounding beef in recent years.

Why mess with nature? The cow’s diet has a direct effect on how lean and nutrient-rich the meat is.  The cow’s diet also affects how you will build muscle and prevent weight gain through the presence of CLA.  Without grass fed beef, recommending beef as a lean protein option with the same benefits as salmon would just not be possible.

My Take On Grass Fed Beef

I do not like to eat a lot of fish, so I supplement my diet with fish oil to maintain my health and my six pack. Knowing that a juicy steak could achieve many of the same benefits as fish oil, I decided to try a couple of cuts at the local natural foods store.  Here is what I noticed about grass fed beef:

  1. Color – Grass fed beef cuts have a deep purplish red color similar to ahi tuna.  The texture is very smooth and clear when compared to traditional or organic grain fed beef.
  2. Overall Appearance – Cuts of grass fed beef are thinner and lighter, and there is much less marbling due to the decreased fat content.
  3. Texture – After eating so many overcooked turkey burgers, I’ll admit I was concerned that the meat would be tough. Even though the meat is very lean, a properly wet aged cut is just as tender as its grain fed counterpart.
  4. Taste – The taste is rich and delicate. I tried a cut of flank steak and a cut of filet mignon. Both cuts were juicy and tender.

Overall, I was impressed with the taste and so happy that I could welcome beef back into my abs diet. I’d say that grass fed beef is the ultimate protein. I can enjoy a grilled steak without the guilt I always had when I passed on the salmon or chicken. Being able to enjoy a greater variety of my favorite foods has really helped me stick to my diet and maintain my abs.

Where To Get Grass Fed Beef

If you are a city dweller, finding American grass fed beef, let alone organic grass fed beef, is VERY hard.  After so many years of the beef industry pumping grains, hormones, and antibiotics into cattle to maximize their profits, natural grass fed beef farms have become few and far between.  You can, however, find grass fed meat in a few places:

  1. Local Farms – If you live near a local grass fed beef farm, you may be able to purchase meat directly from the farm or at local farmers markets.  The quality is high and the prices are generally reasonable.  This can, however, be inconvenient or impossible for you to do in the Fall and Winter months.
  2. Specialty Natural Foods Stores – If you don’t have the option to visit a local farmer, you may be able to find grass fed beef at a natural foods store like Whole Foods. Most cuts of beef available at these stores are organic beef that is usually a mix of grass and grain fed beef. My local store carries only 2 or 3 100% grass fed beef cuts at a very high price tag. (The flank steak I tried for this article was $16.99 a pound!)
  3. Online Grass Fed Beef Stores – This is definitely your best option for finding a grass fed organic steak. I was able to find American grass fed beef from farmers in Illinois and Missouri for as much as $6 less per pound online than in my local stores. There is a large selection of cuts available, and they can ship anywhere in the US or Canada. I ordered a variety pack online, and it arrived the next day fresh and delicious. The best online store I found was US Wellness Meats. They have the largest selection of cuts that I could find, they have great customer service, and they offer a full line of other grass fed and free range meats.

Overall, I highly recommend that you try grass fed beef for yourself, and experiment with your favorite lean beef recipes.  Grass fed meat can be difficult to find in stores, but it is very easy choose the cuts that you want and order it online at a store like US Wellness Meats.

You can adapt some of your favorite steak recipes without any of the guilt.  Incorporating comfort  food and a little variety into your new diet should help you stay motivated to continue your new healthy eating and snacking habits. Trust me… Your six pack will thank you.

Did you like this article? Keep reading our site to discover more of the best ab exercise tips and abs diet and snacking tips to get a set of six pack abs ASAP.

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25 Best Abs Diet Tips

Abs Diet and Snacking Tips

Making the switch to a healthy diet and creating healthy snacking habits doesn’t have to be difficult or expensive.    Eating healthy meals and snacks for abs and finding ways to cut out the processed foods that you have grown to love is a lot easier than you think!  Check out these 25 quick abs diet tips, and you will be on your way to six pack abs in no time!

  1. Stock up on fresh fruits and vegetables. Skip the grocery store, and shop at local farmers markets for the best quality and price.  Buy what is in season for maximum taste and freshness.  Dark leafy green veggies are a great pick because they are rich in iron.  Loading up on lots of fruits and veggies at all of your snacks and meals will help reduce your craving for traditional carbs like rice, pasta, and bread.
  2. Replace your candy bar with a protein bar. Instead of eating a chocolate bar full of empty calories, opt for a protein bar with natural ingredients and low sugar.  There are several tasty varieties available today, and some are covered in dark chocolate to satisfy your  midday chocolate cravings.  Brands I Recommend: Clif, LaraBar
  3. Keep healthy snacks with you everywhere you go. Skip the temptation to hit the vending machine or visit a fast food restaurant.  If you have a healthy snack in your bag or at your desk all the time, it is  hard to justify choosing an unhealthier option.  If you have trouble planning healthy snacks, pick up pre-packaged, single-serving varieties of your favorite healthy snacks.
  4. Use butter instead of margarine. This may be surprising to hear, but butter is better.  It is all natural, and it adds great flavor to what you are cooking or eating.  It is more satisfying to eat than margarine, and the natural fats will make you feel full faster.  Since it is more calorie dense than margarine, you can also use less.  1 Serving = 1 tablespoon or less.  Substitute with olive oil or canola oil when you need more.
  5. Use plain yogurt instead of flavored yogurt. Low fat yogurt is a great protein source, but flavored yogurt often has a lot of additives and sweeteners.  Some flavored yogurt contains as much corn syrup or sugar as a candy bar, and some may use artificial sweeteners.  Opt for low fat or fat free plain yogurt.  Add fresh berries, reduced sugar fruit preserves, or drizzle on some honey to sweeten it yourself.  To maximize your protein intake, choose triple-strained Greek-style yogurt.
  6. Use spaghetti squash to satisfy your pasta cravings. Spaghetti squash is a great vegetable substitute for traditional pasta in your favorite spaghetti and meatballs recipe.  After it is cooked, spaghetti squash will have a similar shape and texture as spaghetti without all of the added carbs.  If you can’t find spaghetti squash, always buy or make your own whole wheat pasta instead.  Bonus Tip: Skip the jars of pasta sauce at the grocery store, and buy or make fresh sauce instead.  Many jars of pasta sauce contain excessive amounts of corn syrup or sugar that your abs don’t need.
  7. Skip the bread bowl at restaurants. Don’t go to restaurants or bars so hungry that you load up on empty carbs before the main course arrives.  Politely ask the wait staff to take away the bread bowl or chips when they offer it to your table.  Conversation is a better appetizer than a bowl full of empty carbs.
  8. Choose healthier frozen treats. In hot weather, a cold treat goes a long way to satisfy your appetite.  Substitute frozen yogurt for ice cream and frozen fruit bars for popsicles. Ice cream and popsicles are tempting, but they will do nothing for your six pack.  Frozen yogurt with a low sugar content and frozen fruit bars with low or no sugar are the best picks for summer treats.  Save going out for ice cream for a special occasion, and you will see your six pack abs soon!  Bonus Tip: Never add sprinkles to ice cream. It’s like spooning extra sugar on top of your ice cream.  Sprinkles do not add any flavor, but they do add 70 calories per tablespoon!
  9. Eat crunchy veggies instead of chips. Crunchy veggies are great six pack snack in low fat dips like hummus and salsa.  The extra crunch will satisfy your craving for chips.  You can also slice zuchinni or sweet potatoes extra thin, lightly drizzle with olive oil and spices, and bake on high heat for an all-natural, crispy snack.  If you must eat potato chips or tortila chips, use only the baked varieties – never fried!
  10. Avoid sweetened drinks… including diet soda. This one is obvious, but it is difficult if you are a diet soda addict.  If you find yourself drinking a lot of sweetened drinks, begin replacing 1 serving a day until you are able to kick the habit.  Good choices are water, unsweetened tea, or unsweetened coffee.  Sparkling water with a splash of lemon or lime is a great substitute if you are a soda drinker.  Over time, you will begin to enjoy the flavor of unsweetened drinks.  Bonus Tip:  The chemicals used in artificial sweeteners are enough reason to stop drinking diet soda.  Also, the sweet flavor can trick your brain into overeating by sending the message that you need more calories.  Kick your diet soda habit ASAP to achieve your six pack abs goal!
  11. Ditch your dependency on sandwiches at lunch time. Instead of  boring turkey sandwiches or bland hamburgers, consider eating high quality lean meats with a side of steamed veggies or a small salad.  Season your meat with your favorite herbs and spices, and use high quality ingredients.  If you remix familiar favorites like buffalo chicken wings into a buffalo chicken salad using grilled chicken breast, you will not miss sandwiches.  If you must have a sandwich or pizza, stick to whole wheat varieties – especially whole wheat pitas, whole wheat flat bread, and thin whole wheat pizza crust.
  12. Redefine dessert. If you have a sweet tooth, it is hard to finish a meal without having a little dessert.  Instead of reaching for the chocolate cake, have a fresh fruit tart or a light sorbet.  Eating extra dark chocolate (70% or more cocoa content) will satisfy your chocolate craving in a much smaller quantity.  Fresh berries dipped in melted dark chocolate or unsweetened hot chocolate are great dessert options.
  13. Reduce your sodium intake. Eating foods with too much sodium leads to water retention in your body.  If you are bloated, you will not be able to see those six pack abs!  Snacking on unsalted nuts instead of salted and limiting the amount of processed food you eat are important steps to achieving this.  Be especially careful about sodium content in things like frozen meals and canned soup.
  14. Don’t go to the grocery store hungry. This is one mistake that everyone has made.  If you are hungry, it is easy to walk up and down every aisle picking up things that “look good” but you don’t really need.  Have a set shopping list with a meal plan in mind when you go grocery shopping.  Go immediately after eating a meal, and go during off-peak hours to avoid standing in line.  Plan to get in and out, so you can avoid any impulse buys that will derail your abs diet.
  15. Order smart at restaurants. With our busy lives, it’s often difficult to avoid stopping at McDonald’s on the way home or ordering Chinese takeout late at night.  To stay on track for a 6 pack, skip the fries and soda at fast food restaurants, and order only a sandwich or salad.  At other types of restaurants, order steamed or grilled entrees with whole grain carbs like brown rice.  Always order sauces and dressings on the side, since these are often laden with sugar and mystery ingredients.
  16. Avoid fried foods at all costs. No one has gotten six pack abs from downing a large order of fries.  This is another obvious one and goes hand in hand with revising your ordering strategy at restaurants.  If it’s not grilled, broiled, steamed, or baked, you probably shouldn’t be eating it.  If you have a craving for something crispy, drizzling olive oil and seasoning and baking at high heat should do the trick.  Bonus Tip: Skip the heavy dipping sauces that often come with fried foods.  Add the herbs and spices directly to what you are cooking.
  17. Drink water, and take vitamins.  Drink water every time you are thirsty.  2 liters a day is recommended, but your body may demand more or less than this amount.  Take a multi-vitamin supplement to achieve peak fitness.  If you’re not sure about what vitamins to take, local vitamin and nutrition stores should be able to offer some good recommendations for your abs diet plan.
  18. Skip hidden calories in sauces, dressings, and toppings. Always order light sauce or sauce on the side, so you can control how much you eat.  Opt for simple, all natural dressings like olive oil, balsamic vinegar, and herbs.  At home or at the movie theater, eat plain popcorn instead of popcorn with butter.  Be very careful about sauces at restaurants.  The worst offenders often do not publish their nutrition information.  Play it safe while you are building your abs.
  19. Eat high protein snacks throughout the day.  The best snacks for abs are high in protein and low in carbs.  Some great examples are a handful or nuts, a cup of cottage cheese, or a few pork rinds.  Check out the best snacks for abs on this site, so you can get a better idea of the many high protein snack options for abs.
  20. Eat whole, natural foods that are rich in nutrients.  Whole grain snacks and whole wheat bread are much better for you than white bread.  Brown rice is better than white rice.  Egg yolks are more rich in nutrients than egg whites.  Eating whole foods will keep you feeling full longer and will give you a natural source of vitamins and minerals.
  21. Never let yourself go hungry.  Eat at least 5 meals and snacks throughout the day.  This could mean eating every 2 to 3 hours during the day.  Getting your body into this pattern will kick your metabolism into high gear.  Eating at least 2 hours before going to bed will keep your body burning fat while you sleep.
  22. Develop a consistent eating pattern. Eat more carbs at breakfast or lunch instead of dinner, so you have a longer period of time to process them.  Eat a consistent diet with similar meals and snacks at the same time each day.  This will keep your body processing at its peak.  If you need the extra motivation, allow yourself 1 “off” day during the week where you can reward yourself for sticking to your new six pack abs diet.
  23. Drink a glass of red wine instead of mixed drinks or beer. Though you should avoid alcohol as it slows down your metabolism, red wine is the best choice when you want to have a drink.  Whether you are out with friends or relaxing at home, a glass of red wine is best because it provides some anti-aging antioxidants and healthy heart benefits.  Always remember that moderation is key.
  24. Throw out all the junk food in your house. Have no mercy here!  Once you’ve decided you are committed to building abs, throw away every bit of junk food – even your secret stash.  Don’t worry about the food going to waste.  It is not going to  help you or anyone else.  If you are not sure if something is junk food, then it probably is.  Getting rid of all the junk food in your house and not buying it again is a powerful step toward getting six pack abs.
  25. View the switch to six pack abs diet as a permanent lifestyle change. If you view this as a temporary fix or you are too hard on yourself about following the diet, then you are setting yourself up for failure.  A positive, long term attitude is key to achieving and keeping six pack abs.  Remember:  Allow yourself an occasional treat as you meet important goals that you have set for yourself, so you can stay motivated on your journey to abs.

You can start making these changes to your diet and snacking habits right away!  Also, be sure to check out the best snacks for a 6 pack and the best ab exercise tips to get you on your way to perfect toned abs.

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Protein Shakes – The Secret To 6 Pack Abs?

Almost every six pack ab book or plan that you read suggest that protein shakes are the magic behind perfect abs. Not only is the recomendation suggested in almost all books, every personal trainer or gym coach will ask you to take atleast one or two protein shakes. Are protein shakes defenitely required for six pack abs? Well, lets take a look at some of the theory and background behind the widely popular recomendation.

What are protein shakes really? Lets start with the types of proteins that are available. There are two main varieties that are pretty popular and they are Soy protein and Whey protein.

Whey protein

Whey is the most popular protein supplement available today. Whey protein is a by product of milk. It contains everything that is soluble from milk. Whey protein comes in two main varieties, isolates and concentrates. Concentrates contain upto 80% of protein. The actual percentage of protein depends on the manufacturer. Isolates contain about 90% protein. One of the major advantages of whey protein is that it contains low levels of fat and cholestrol.

Whey protein contains amino acids that are extermly beneficial in muscle building and muscle recovery. They help the muscle tissues repair faster. This is very beneficial in extreme for someone lifting weights and expect faster muscle growth and recover. This is by far the most beneficial protein compared to the other form.

Whey protein has very little side effects.Of course, if you’re intolerant to milk based products, this will not work for you, but for others in need of extra protein, this is certainly the preffered form of protein.

Soy protein

Soy protein is primarily derived from soybeans and then converted into powder form. There are different varieties of soy protein and they are isolates, concentrates and flour. Soy isolate is a highly purified form that contains about 90% protein. Most of the carbohydrates from soy is removed to form the final product. This protein has is not usually consumed in the raw form although it might be available in stores. Such high concentrations are usually used in food prodcuts that contain soy protein and not advisable to be consumed directly or mixed in water or milk. There are some health concerns that are being investigated by the FDA but there is no conclusive report yet.

Soy concentrates on the other hand contain about 60 to 70 percent of protein with the rest of the carboydrates removed from soy. This is a much more manageable amount of protein and is widely used in food products, baked goods and also meat substitutes. It has also found a wide following in the protein shake market and has been the basis of may protein powder shakes.

Some of the negative effects of soy protein are in the areas of lower testoterones and soy intolerance. It causes allergic reactions in many is the number two most allergic food after peanuts. Soy protein needs to be carefully tested on each person before making it part of a persons diet.

Now that we have seen the different protein options available, which one do you choose and do you need protein shakes for a six pack. Protein in some form needs to be taken for quicker muscle recovery. This will enable you to push muscle growth. Whey protein is the preffered substitute since it is low in fat and cholestrol. Also it reduces the risk of allergy unless you are lactose intollerant. Have a protein shake a day will certainly speed up muscle recovery. But if you work out or muscle tissue damage (exercise) is not intense, Bascically the amount of intake depends on the amount of exercises you perform. Taking one protein shake or a protein bar will be the best amount required for fast muscle growth and reveal your six pack abs.

Sculpting a six pack requires focus on both food and exercises. Try these simple but effective best ab exercises and tips. Add them to your work out and you’ll have a perfect body ready in a matter of weeks.

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Six Pack Shopping List

Ever been to the grocery store and started at the shelves not knowing what to buy. I don’t blame you. Shopping these days can be as daunting as a an all in call in Texas holdem poker. Words used to describe food these days are extremely cryptic and generic. What is the difference between “lite” and “light”? Is it just a case of wrong spelling or does it have a deeper meaning? The next one that gets me is “Whole Grain” and “Multi Grain”. Does one have more than the other? Does anyone sell real butter anymore?

I am not going to attempt to answer these questions, but instead focus on products that have been labeled correctly and are part of a healthy well rounded diet for six pack abs. You can print and carry this list to make your weight loss and six pack shopping experience much better!

Some tips on finding the best food is to read the label on the packaging. In general it is good to buy food that has less added sugar, low sodium and low simple carbohydrates. Add points for high fiber and protein.

Here are some of the “best” common items available at the grocery store

1. Best Eggs

Egglands Best. Each egg contains hearty omega 3 fatty acids.

2. Best Bread

Pepperidge farm 100% whole wheat bread. You can never go wrong with quality toast.

3. Best Waffles

Vans multi-grain waffles. You can spread some real butter on the tasty waffle for better taste.

4. Best Milk

Organic valley reduced fat 2%. I always prefer 2% since it tastes better than skim milk.

5. Best Yogurt

Fage reduced fat 2%. This is a great tasting yogurt and comes with a side of honey!

6. Best Cheese

Cypress Grove, Fresh Chevre is an all purpose cheese. This is great for an afternoon snack.

7. Best Olive Oil

Newmans own extra virgin olive oil. This is a great buy without killing your wallet.

8. Best Pizza

South beach diet, Phase 2 pizza. The portion size is just perfect, plus it is one of my favorite diets.

9. Best Entrée

South beach diet, Grilled chicken breast. This is a great tasting meal.

10. Best Wine

Salentein Malbec – Awesome wine, Awesome price.

Always make sure you read the label before buying products. It is easier to do your research and stick to your favorites instead of deciphering fancy words at the grocery store!

Remember – A balanced diet along with a strong regimen of the best ab exercises can get you the ripped abs you have been longing for.

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3 Calorie Counting Tips

Calorie counting all day can leave you frustrated and worst of all not work for you at all! Some people focus more on counting calories than enjoying the food they eat. Eating right is a big part of getting the perfect abs and the body you want. So lets get real and enjoy the food we eat by following these simple tips.

I would divide food that we eat into three simple categories. Following these categories would help you greater in enjoying the food you’re eating and work your way up to six pack abs.

As with any new diet or exercise routine, contact your doctor or physician before any changes!!

1. Eat as much as you want

Lets start with stuff that you can generally eat as much as you want. There are no restrictions on who much you should consume any of these. They are fruits and vegetables. Lets focus on vegetables first, get a boat load of it in a bowl and keep munching it all day. In general it takes 3-4 servings of veggies before you start feeling full. Next comes your fruits. Oranges are better than orange juice. It takes approximately 4 medium sized oranges to get 500 calories and these four oranges will leave you feeling full for a long time to come. If you are cutting out “white” carbs, such as bread and rice, make sure you substitute with bean and lentils. Both beans and lentils will make sure you get and feel full after your meal.

2. Eat this once a day

I would put in meats (both red meat and the rest) in this category. By far meat eaters consume more calories than their vegetarian counter parts. I am not suggesting that you drop meat completely, but merely recommending that you consume less of it. The body will function much better with not having to focus too much on processing red meat.

3. Eat this once a week

This section is for everything you crave or like a lot. Reserve a day (one day only), stick to it and eat whatever you want. You favorite snickers bar or popcorn with (fake) butter to ice cream. Go ahead and enjoy. The idea is that this takes care of your cravings and also tricks your mind into not wanting to “cheat” during the rest of the time. Ideally your cheating day can be over the weekend when you’re more likely to eat calorie dense food.

In conclusion, no one likes to live by a number. It takes the fun out of eating, which is supposed to be a pleasure able experience. On the other hand, people want to have a perfect body and defined six pack abs. Following these tips will ensure you strike the right balance, maintain you body and not having to by bigger clothes every few months.

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