CLA supplements: Can you lose fat by eating more fat?
CHICAGO (FOX 32 News) -
You’ve likely seen or heard about claims of a super belly fat buster in one pill, but are they too good to be true?
The claim is that you can fight fat with good fat. It’s called conjugated linoleic acid and you can find it in certain red meat and dairy products, as well as in pill form.
It might sound too good to be true, but Dina says CLA helped her burn off several inches off her biggest problem area.
Dina says she dropped to a size two from a size six in one year and believes she couldn’t have done it without the help of what has been hailed by some as a super belly-fat buster: conjugated linoleic acid, or CLA.
Recently, Dr. Oz touted CLA as an effective weapon when it comes to the battle of the bulge.
“Fat is good,” Dr. Oz said on a recent show. ” That’s right. There’s a new good fat that you’re probably not getting.”
That good fat, or CLA, can be found in our diet; mostly in grass fed beef and organic dairy products. It can also be taken as a supplement.
“Turns out that CLA are like little gloves that go into your fat cells,” Dr. Oz said, explaining it to audiences. “They go into cells and disrupt the triglicerides that are in there.”
“CLA helps release fat from your cells, burn fat more effectively,” a CLA dietitian explains. “The good news is unlike other fad products, there is some substantial evidence it can have positive effect on weight loss.”
The bad news? Jean Alves, a nutritionist at Rush Medical Center, says that studies have shown the effects to be minimal at best.
“Here we have a pound of fat which is not insignificant, but with CLA, this will come off in 2-3 months rather than weeks or days,” Alvez explains.
She adds, “studies have shown only overweight obese people have seen these positive effects.”
At Lifespring Health Foods in Lakeview, Lee Crost says his customers have reported the best results by combining the supplements with a healthy diet and consistent exercise.
“They might not lose weight so much as to see body shape changing because you increase the proportion of lean body mass,” Crost says.
CLA has also been linked to help in the fight against cancer and heart disease. Alves believes that compared to all the other weight loss supplements on the market, CLA is among the best and safest, but she emphasizes, there is no silver bullet for weight loss.
“I really truly believe that most people could achieve weight loss through diet and exercise alone,” Alvez says.
Dina however, says that hasn’t been enough for her. She’s gained most of the weight back since she stopped taking the supplements and she’s ready to slim down again with the help of CLA.
“I haven’t lost that weight since I went off it again, so I think recommend to myself now that we are having this conversation,” she says.
Jean Alves says there is no such this as spot reduction and you can’t choose an area where you’d like to lose weight. She says abdominal fat is usually the first to go, so the belly area is actually the easiest place to lose fat.
If you want to try CLA supplements she says to combine them with exercise and healthy eating habits. The side effects of the CLA supplements could include gastrointestinal issues such as vomiting and diarrhea.
Article source: http://www.myfoxchicago.com/story/22263094/cla-supplements-can-you-lose-fat-by-eating-more-fat
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Categories: Fat Loss Diary Tags: CLA, Jean Alves, Lee Crost, Rush Medical Center
Researchers ask: What’s left to discover about trans fats?
Is ruminant trans fat intake so low as to be irrelevant?
Further research on artificial trans fat and heart health is not necessary, claim the authors of a new review – but there is a need for more research in several other areas related to trans fat.
Artificial trans fatty acids in the form of partially hydrogenated vegetable oils are attractive to the food industry because they are solid at room temperature, inexpensive, and can increase the shelf life of foods. However, in recent years they have been found to increase levels of LDL (low density lipoprotein, or ‘bad’) cholesterol in the blood, while simultaneously lowering levels of HDL (high density lipoprotein, or ‘good’) cholesterol, thereby contributing to heart disease.
In this latest review, published in the European Journal of Clinical Nutrition, Dutch researchers write that although there is some debate about the exact level of harm that can be attributed to artificial trans fats, the most pressing areas for further research are now elsewhere.
“The detrimental effects on cardiovascular disease are scientifically established, and it is unlikely that industrial trans fatty acids will be brought back into the food chain,” they wrote. “At present, the debate has shifted towards the effects of ruminant trans fatty acids and CLA.”
Naturally occurring trans fat
Specifically, they suggested that efforts to study the effects of natural trans fats present in the milk and meat of ruminant animals, such as cows and sheep, have been hampered by various factors, including an inability to detect relatively small amounts of such fats in diets.
“One could argue that the question whether ruminant trans fatty acids cause cardiovascular disease is irrelevant, because their intake is so low,” they wrote, adding that trans fats from ruminant animals are estimated to account for an average 0.5% of energy intake.
CLA
They added that the same argument holds true for CLA (conjugated linoleic acid), a trans fat first discovered in milk. However, this is now being produced industrially as a weight loss supplement with recommended dosages of up to 6 g per day.
“We conclude that CLA has unfavourable effects on lipoprotein levels similar to those of other trans fatty acids. It is unclear what the effects of CLA are on markers of diabetes,” the authors wrote.
They added that further research into how to reformulate without trans fats could be particularly important for the bakery industry, to find alternative fats that have similar properties to hydrogenated oils without adverse health effects.
Meanwhile, industry efforts to reduce trans fat levels have led to a considerable reduction in average intakes in European countries over the past two decades. Trans fat now accounts for about 1-2% of average energy intake, and less than 1% of energy in the UK, with most coming from meat and dairy.
Source: European Journal of Clinical Nutrition
Published online ahead of print. doi:10.1038/ejcn.2013.43
“Trans fatty acids and cardiovascular health: research completed?”
Authors: IA Brouwer, AJ Wanders and MB Katan
Article source: http://www.foodnavigator-usa.com/Science/Researchers-ask-What-s-left-to-discover-about-trans-fats
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Categories: Fat Loss Diary Tags: CLA, Clinical Nutrition, HDL, LDL
"Real" Fat-Burner Supplements
The following tips may not be what you’re hoping to see. True fat burner supplements are few and far between. There is no magic pill that will just melt fat off your body. But during my years as a physical preparation specialist and bodybuilder, I have found a few “real” supplements that can help you achieve your weight loss goals. (See also Best Supplements for Your Workout.)
Coffee
Studies have shown that caffeine found in coffee and guarana helps your body free up fatty acids to use as fuel. When I first started competing in bodybuilding, I used to look forward to drinking coffee before my morning training, because it heightened my awareness, improved my stamina and increased my pain tolerance. Also, studies show that the chemical cholinomimetics found in coffee diminishes appetite. If you choose to take caffeine in pill form, you will miss out on this benefit.
Natural Food Sources of Conjugated Linoleic Acid
One of the big rages in the supplement industry is conjugated linoleic acid (CLA), but it has been found to be pretty useless unless it comes from a natural food source. What foods are high in CLA? Food sources that eat their natural diet, such as grass-fed beef, grass-fed butter and cage-free whole eggs.
Fish Oil
Another super fat loss supplement is fish oil. Fish oil turns on fat burning enzymes and turns off the fat storing mechanism. However, I have not found much benefit when supplementing with less than six grams per day.
Other Tips
These are not ingestible supplements, but they work far better than any fat burner supplements I’ve ever taken.
- Tell everyone your fat loss goals. You only have so much “free will,” so keeping your goals secret will most likely result in your falling off the track. When you tell others, you will constantly be peppered with questions about how it’s going. Post pictures on Facebook and Twitter, or blog often.
- Keep a nutrition journal: log every single thing you eat; it builds emotional discipline for the process at hand. I have used this trick time and time again to bring awareness to what I am eating and what my athletes are eating. Discipline and commitment to a purpose are what you need if you are going to get shredded.
- Make your fat loss goals start and end on a definite date. If you know you are going to stay on the program for five weeks, eight weeks, 12 weeks, or whatever, you become more aware of the urgency of each meal.
Article source: http://www.stack.com/2013/01/20/fat-burner-supplements/
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Categories: Fat Loss Diary Tags: CLA, Coffee Studies, Fish Oil
How to Fight Belly Fat with a Holiday Diet
You see it, you feel it, you can even pinch it. It is that pesky belly fat we all complaint about – no matter gender, age or whether you are overweight or even thin. Why does this annoying fat sit right there in the middle of the body for everyone to see? Are there some foods that promote this type of body fat more than others? Equally, are there foods with the power to shrink that muffin top? And perhaps most important: is this fat the most dangerous to your health?
There are many factors that dictate where, and at what rate, you deposit fat. This includes everything from diet and stress to gender, physical activity, and even hormones.
Fat Trapped
Eat a bagel and wash it down with coffee, cream, and sugar; spend the next six-plus hours on your computer to make a pressing deadline while you skip your morning workout, and end up staying up too late. What will you get? The perfect set up to increase abdominal fat. Here is how.
Insulin hormone spikes due to the rapid sugar release from the bagel. This flow of energy will be barely used right away, so it gets deposited as belly fat. Since you are under stress from your deadline, cortisol goes up. Visceral fat loves cortisol, which stimulates enzymes, such as lipoprotein lipase, that promotes fat storage. Everything gets worse when you cut back on your sleep, which throws off some metabolic hormones and will make you crave for more sugar and fat. In the end, you are trapped in a fat belly cycle that never ends.
The First to Come In and Out
The skin you can pinch between your fingers is your subcutaneous fat. This fat may not be 100 percent directly related to some diseases ¬like cardiovascular disease, diabetes type 2, metabolic syndrome among others that have an inflammatory component underneath. However, the bigger this kind of fat, the greater chances the visceral fat becomes—the fat that gets deep within the belly.
“We used to think that fat was a passive substance. The latest research shows that fat cells are very active secreting hormones and chemicals that under normal weight can be healthy, but when these fat cells get larger they are very dangerous,” says Erin Palinski, RD, CDE, author of the new book Belly Fat Diet for Dummies.
The good news is while the belly is the body’s preferred fat storage, it is also the first fat spot to be reduced when you change your diet and exercises (particularly aerobic exercise and/or resistance training circuit type). Belly fat is highly responsive to sympathetic activity, which means that when you exercise, the adrenalin rush acts as a flame to burnt it out. Women now understand why is so hard to get rid of fat in the thighs. This one does not response to the same conditions as belly fat. It stands to support maternity and lactation.
Although you can lose weight and even achieve your ideal weight through diet alone, if you really want to flatten your belly and keep it that way, you have to exercise too. “Part of what makes up your ‘belly’ is your abdominal muscles. If you begin to strengthen these muscles, they work like an internal girdle, pulling your stomach in, flattening it, and showing those perfect abs you desire.” says Palinski.
Food Fat Fighters
So if you don’t move, don’t expect to have a leaner midsection. Plus, if your diet relies on fast food and vending machine selections, you know what you will get: a larger belly. But the question remains: what are the best foods to shred your expanding belly?
According to Palinski, plenty of research points out that the following foods and ingredients are proven fat fighters—and also perfect for holiday festivities too.
Foods rich in omega-3 fatty acids like chia seeds, walnuts, and fish like salmon. Omega-3 rich foods been shown to help reduce abdominal fat storage and prevent the stress hormone cortisol from peaking.
Holiday option: walnuts and pumpkin seeds
Foods rich in fiber: whole grains (whole- wheat pasta, brown rice, and quinoa, for example) + beans + fruits like berries and apples). A study by the American Journal of Clinical Nutrition found dieters who ate five servings of whole grains every day for 12 weeks lost two times as much belly fat as people who instead ate refined carbohydrates. The key factor is fiber, in particular resistance starch, which helps resist digestion and is found in lentils and beans.
Holiday option: look for whole grain dinner rolls and even oatmeal cookies. On the fruit side, apples are the best option—they are rich in an antioxidant called quercetin, which can help block baby fat cells from expanding and fight inflammation.
Foods rich in conjugated linoleic acid (CLA) like low fat milk and dairy and beef products has been shown to promote body fat losses. Animal studies show that mice consuming a diet high in CLA had significant reductions in body fat, and some human studies have shown a reduction in belly fat with increased CLA. Dairy products are also rich in the amino acid arginine, which has been shown to help promote fat loss and increase muscle mass.
Holiday option: Low fat milk (grass-fed cows produce milk with the highest CLA content), low fat yogurt, lamb, beef, and fortified eggs.
Foods rich in vitamin C, such as bell peppers. Studies have shown vitamin C prevents the hormone cortisol to remain elevated in a stressful situation. Cortisol will circulate in your body for shorter amounts of time, which helps to fight against belly fat storage.
Holiday option: sweet potato
Cinnamon. This seasoning has been found in studies to make fat cells more responsive to insulin, which helps to better regulate blood sugar levels and prevent fat storage.
Holiday option: sprinkle some in your light cappuccino, latte, and hot chocolate
On the beverage department beyond the water:
Green tea: The main polyphenol, EGCG, in green tea as been shown to have thermogenic properties as well as help to increase fat oxidation in several studies. In fact, one study found when overweight individuals consumed the same amount of calories and performed the same amount of exercise, those who drank green tea lost more weight, especially from the abdomen.
Red wine: This may be the best choice for alcohol since it is rich in resveratrol. Resveratrol has been shown to suppress levels of the hormone estrogen. High levels of estrogen in your body promote increased fat storage, so suppressing them may decrease body fat while helping to increase lean muscle mass.
Apple cider: The non-alcoholic variety can make a warm treat on those cold fall nights and at family gatherings. But some commercial brands add large amounts of sugar. Couple this with the additional calories from the rum (if you choose to add it) and your drink can parallel the calories in a slice of apple pie. To lighten it up, select apple cider with no added sugars and enjoy it warm and alcohol free. For hard apple ciders that are served chilled, slim it down by making an apple cider spritzer. Mix ½ cup apple cider, ½ cup club soda, and 1 tablespoon lemon juice for a refreshing seasonal cocktail.
Holiday options: All these are ideal holiday season beverages. Switch out your morning coffee for tea; enjoy a glass of wine with your dinner; toast with apple cider at family gatherings.
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
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Article source: http://latino.foxnews.com/latino/health/2012/11/18/how-to-fight-belly-fat-with-holiday-diet/
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Categories: Fat Loss Diary Tags: CLA, Fat Trapped Eat, Marta Montenegro, Montenegro Method
Research Suggests a Little Bit of Fat Can Go a Long Way; Stonyfield Expands Organic Oikos Greek Yogurt Line to Offer 1 …
LONDONDERRY, NH–(Marketwire -09/05/12)-
In the past year, more American consumers have discovered the nutrition benefits and delicious taste of Greek yogurt. Adding to its robust lineup of organic Greek yogurt offerings, Stonyfield Organic Oikos is now available in a variety of tasty flavors made with 1.5% fat organic milk. Emerging research suggests that small amounts of dairy fat may be beneficial for your health, and extra fat creates an even creamier texture that is more satisfying.
“As with anything in life, it’s about finding balance so it’s ideal to have options when deciding which Greek yogurt is right for you,” explained Mary Kennedy, M.S., a nutritionist and fitness specialist at Stonyfield. “The new 1.5% fat Stonyfield Organic Oikos is a perfect stand-alone afternoon snack that will keep you feeling satisfied and stave off cravings until dinnertime. At other times, I recommend fat free Stonyfield Organic Oikos which gives you the opportunity to mix up creative smoothies or add toppings like your favorite fruits, nuts or even toasted wheat germ for an extra nutritional punch.”
Fat, carbohydrates and protein are considered the three macronutrients essential in everyone’s diet. In addition to greater satiety, studies suggest that CLA, a naturally occurring fat found in milk and dairy foods, may have a role in the prevention of heart disease and some types of cancer. The addition of fat in moderation can also help in the absorption of Vitamins A, D, E and K which are fat-soluble.
Greek yogurt is a tasty addition to any diet, and by choosing organic Greek yogurt consumers can be assured their yogurt has all the nutritional benefits they want and was produced without any of the toxic persistent pesticides, antibiotics, artificial hormones and genetically engineered ingredients they don’t want. All Stonyfield Organic Oikos Greek Yogurt is authentically strained with no added thickeners.
Giving consumers choices from the dairy aisle and into the frozen section of the supermarket, Stonyfield offers a variety of new products now available in stores:
- Perfect for breakfast, lunch boxes and office snacks or for use in recipes, new Stonyfield Organic Oikos 1.5% Fat Greek Yogurt adds a touch of indulgence without breaking the scale and is available in fresh flavors like Pineapple, Strawberry and Raspberry as well as classic Plain.
- Fans of Organic Oikos Greek Frozen Yogurt can also now scoop up new nonfat Peach Mango and Superfruits pints. Even without the fat, it has the rich and creamy texture Greek yogurt is loved for.
- Stonyfield has also added to its Organic Oikos 0% Fat Greek Yogurt line-up with the introduction of a mouth-watering new Lemon flavor and 5.3 oz cups of its beloved Chocolate and Caramel flavors — the perfect guilt-free dessert size!
For more information on the full menu of Stonyfield Organic Oikos Greek Yogurt varieties, visit
http://www.stonyfield.com/products/oikos.
About Stonyfield
Stonyfield, celebrating its 29th year, is the world’s leading organic yogurt company. Its certified organic yogurt, smoothies, milk, cultured soy, frozen yogurt and ice cream are distributed nationally. The company advocates that healthy food can only come from a healthy planet. Its use of organic ingredients helps keep over 200,000 farm acres free of toxic, persistent pesticides and chemical fertilizers known to contaminate soil, drinking water and food. To help reduce climate change, Stonyfield offsets all of the CO2 emissions generated from its facility energy use. Stonyfield also donates $2 million of its yearly profits to efforts that help protect and restore the Earth. For more information about Stonyfield, its products and initiatives, visit www.stonyfield.com or follow Stonyfield on Twitter @Stonyfield and on Facebook www.facebook.com/StonyfieldFarm.
Article source: http://finance.yahoo.com/news/research-suggests-little-bit-fat-150000872.html
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Categories: Fat Loss Diary Tags: CLA, Mary Kennedy, Stonyfield Organic Oikos
Health & Fitness: Low-fat milk and vitamin K
A reader writes: The other day I caught a brief segment
of Dr. Oz on TV.
He was saying that milk and yogurt with
some fat is better for you than nonfat.
I was not able to listen
to hear his reasoning on this. Would you care to comment on
the idea in one of your columns?
Be happy to.
And since I did not see the segment you refer
to, these are strictly my comments:
The recommendation to choose milk with some fat may
be due to studies that look at the effect of conjugated linoleic
acid (CLA) a naturally occurring trans-fat found in milk,
meat and dairy foods. Unlike the harmful trans fats found in
foods containing partially hydrogenated oils, CLA may actually
be beneficial. Studies have found CLA may have a role
in the prevention of heart disease and some types of cancer.
Another potentially beneficial substance in dairy fat is
trans-palmitoleic acid. In 2010, scientists at the Harvard
School of Public Health observed that subjects with the highest
amount of this substance in their blood had a much lower
risk of developing type 2 diabetes.
Are we confused? Until we learn more, here’s what we
know: High fat dairy foods are loaded with saturated fat
the fat implicated in raising bad LDL cholesterol in our
blood.
Low-fat dairy foods have been shown to help lower
blood pressure and possibly help with weight loss.
Some
components in dairy fat such as CLA and trans-palmitoleic
acid
may offer additional health benefits.
I vote to mix and match two to three servings a day of lowfat
or nonfat dairy foods … and save the higher fat choices for
occasional occasions.
Q: My family and I are New Mexico natives. My 80-yearold
dad recently had a blot clot and is currently taking
Coumadin. As you can imagine, his preference in food choices
are the typical New Mexico traditional foods like sopapillas
and beans. Is there a book or diet that you can recommend?
Your response would be very much appreciated.
A: Coumadin (generic name warfarin sodium ) is a vitamin
K antagonist meaning it works against the action of
vitamin K the vitamin that helps blood to clot.
Many people mistakenly believe they must avoid all vitamin
K when they are on blood thinning medications. In truth,
vitamin K is an essential nutrient. (Most men and women
need about 90 micrograms each day.)
Your dad can enjoy his usual New Mexican fare while taking
this medication. But he should NOT make any drastic
changes in his diet since any sudden increase (or decrease) in
his intake of vitamin K can throw the effects of his medication
out of whack.
That said, your dad should avoid large amounts of leafy,
green vegetables. Just one cup of cooked kale, collards or
spinach contains over 1000 micrograms of vitamin K. A cup
of cooked mustard, turnip or beet greens contains between
400 to 800 micrograms.
In comparison, a cup of raw lettuce or spinach contains
between 130 to 150 micrograms of vitamin K. And according
to the Chile Pepper Institute
(www.chilepepperinstitute.org) at New Mexico State University
a half-cup of raw green chile peppers only contains about
10 micrograms of vitamin K.
Article source: http://www.redbluffdailynews.com/news/ci_21362708/health-fitness-low-fat-milk-and-vitamin-k
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Categories: Fat Loss Diary Tags: Chile, CLA, New Mexican, New Mexico
Barbara Quinn: Low-fat vs. nonfat milk
Dear Barbara: “The other day I caught a brief segment of Dr. Oz on TV. He was saying that milk and yogurt with some fat is better for you than nonfat. I was not able to listen to hear his reasoning on this. Would you care to comment on the idea in one of your columns?”
Dear Reader: Be happy to. And since I did not see the segment you refer to, these are strictly my comments:
The recommendation to choose milk with some fat may be due to studies that look at the effect of conjugated linoleic acid (CLA) — a naturally occurring trans fat found in milk, meat and dairy foods. Unlike the harmful trans fats found in foods containing partially hydrogenated oils, CLA may actually be beneficial. Studies have found CLA may have a role in the prevention of heart disease and some types of cancer.
Another potentially beneficial substance in dairy fat is trans-palmitoleic acid. In 2010, scientists at the Harvard School of Public Health observed that subjects with the highest amount of this substance in their blood had a much lower risk of developing type 2 diabetes.
Are we confused? Until we learn more, here’s what we know: High-fat dairy foods are loaded with saturated fat — the fat implicated in raising “bad” LDL cholesterol in our blood. Low-fat dairy foods have been shown to help lower blood pressure and possibly help with weight loss. Some components in dairy fat — such as CLA and trans-palmitoleic acid — may offer additional health benefits.
I vote to mix and match 2 to 3 servings a day of low-fat or nonfat dairy foods … and save the higher fat choices for occasional occasions.
Dear Barbara: Like you, my family and I are New Mexico natives. My 80-year-old dad recently had a blot clot and is currently taking Coumadin. As you can imagine, his preference in food choices are the typical New Mexico traditional foods like sopapillas and beans.
Is there a book or diet that you can recommend? Your response would be very much appreciated.
Dear fellow New Mexican: Coumadin (generic name warfarin sodium) is a vitamin K antagonist, meaning it works against the action of vitamin K — the vitamin that helps blood to clot.
Many people mistakenly believe they must avoid all vitamin K when they are on blood-thinning medications. In truth, vitamin K is an essential nutrient. (Most men and women need about 90 micrograms each day.)
Your dad can enjoy his usual New Mexican fare while taking this medication. But he should not make any drastic changes in his diet since any sudden increase (or decrease) in his intake of vitamin K can throw the effects of his medication out of whack.
That said, your dad should avoid large amounts of leafy, green vegetables. Just one cup of cooked kale, collards, or spinach contains more than 1,000 micrograms of vitamin K. A cup of cooked mustard, turnip or beet greens contains between 400 to 800 micrograms.
In comparison, a cup of raw lettuce or spinach contains between 130 to 150 micrograms of vitamin K. And according to the Chile Pepper Institute (www.chilepepperinstitute.org) at New Mexico State University (my alma mater), a half-cup of raw green chile peppers only contains about 10 micrograms of vitamin K. Yay!
Barbara Quinn is a nutrition author, registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.
Article source: http://www.montereyherald.com/food/ci_21314930/low-fat-vs-nonfat-milk?source=rss
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Categories: Fat Loss Diary Tags: Chile, CLA, New Mexican Coumadin, New Mexico
Barbara Quinn: Low-fat vs. nonfat milk
Dear Barbara: “The other day I caught a brief segment of Dr. Oz on TV. He was saying that milk and yogurt with some fat is better for you than nonfat. I was not able to listen to hear his reasoning on this. Would you care to comment on the idea in one of your columns?”
Dear Reader: Be happy to. And since I did not see the segment you refer to, these are strictly my comments:
The recommendation to choose milk with some fat may be due to studies that look at the effect of conjugated linoleic acid (CLA) — a naturally occurring trans fat found in milk, meat and dairy foods. Unlike the harmful trans fats found in foods containing partially hydrogenated oils, CLA may actually be beneficial. Studies have found CLA may have a role in the prevention of heart disease and some types of cancer.
Another potentially beneficial substance in dairy fat is trans-palmitoleic acid. In 2010, scientists at the Harvard School of Public Health observed that subjects with the highest amount of this substance in their blood had a much lower risk of developing type 2 diabetes.
Are we confused? Until we learn more, here’s what we know: High-fat dairy foods are loaded with saturated fat — the fat implicated in raising “bad” LDL cholesterol in our blood. Low-fat dairy foods have been shown to help lower blood pressure and possibly help with weight loss. Some components in dairy fat — such as CLA and trans-palmitoleic acid — may offer additional health benefits.
I vote to mix and match 2 to 3 servings a day of low-fat or nonfat dairy foods … and save the higher fat choices for occasional occasions.
Dear Barbara: Like you, my family and I are New Mexico natives. My 80-year-old dad recently had a blot clot and is currently taking Coumadin. As you can imagine, his preference in food choices are the typical New Mexico traditional foods like sopapillas and beans.
Is there a book or diet that you can recommend? Your response would be very much appreciated.
Dear fellow New Mexican: Coumadin (generic name warfarin sodium) is a vitamin K antagonist, meaning it works against the action of vitamin K — the vitamin that helps blood to clot.
Many people mistakenly believe they must avoid all vitamin K when they are on blood-thinning medications. In truth, vitamin K is an essential nutrient. (Most men and women need about 90 micrograms each day.)
Your dad can enjoy his usual New Mexican fare while taking this medication. But he should not make any drastic changes in his diet since any sudden increase (or decrease) in his intake of vitamin K can throw the effects of his medication out of whack.
That said, your dad should avoid large amounts of leafy, green vegetables. Just one cup of cooked kale, collards, or spinach contains more than 1,000 micrograms of vitamin K. A cup of cooked mustard, turnip or beet greens contains between 400 to 800 micrograms.
In comparison, a cup of raw lettuce or spinach contains between 130 to 150 micrograms of vitamin K. And according to the Chile Pepper Institute (www.chilepepperinstitute.org) at New Mexico State University (my alma mater), a half-cup of raw green chile peppers only contains about 10 micrograms of vitamin K. Yay!
Barbara Quinn is a nutrition author, registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.
Article source: http://www.montereyherald.com/ci_21314930/low-fat-vs-nonfat-milk?source=most_viewed
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Categories: Fat Loss Diary Tags: Chile, CLA, New Mexican Coumadin, New Mexico
Low-fat vs. nonfat milk
Click photo to enlarge
Dear Barbara: “The other day I caught a brief segment of Dr. Oz on TV. He was saying that milk and yogurt with some fat is better for you than nonfat. I was not able to listen to hear his reasoning on this. Would you care to comment on the idea in one of your columns?”
Dear Reader: Be happy to. And since I did not see the segment you refer to, these are strictly my comments:
The recommendation to choose milk with some fat may be due to studies that look at the effect of conjugated linoleic acid (CLA) — a naturally occurring trans fat found in milk, meat and dairy foods. Unlike the harmful trans fats found in foods containing partially hydrogenated oils, CLA may actually be beneficial. Studies have found CLA may have a role in the prevention of heart disease and some types of cancer.
Another potentially beneficial substance in dairy fat is trans-palmitoleic acid. In 2010, scientists at the Harvard School of Public Health observed that subjects with the highest amount of this substance in their blood had a much lower risk of developing type 2 diabetes.
Are we confused? Until we learn more, here’s what we know: High-fat dairy foods are loaded with saturated fat — the fat implicated in raising “bad” LDL cholesterol in our blood. Low-fat dairy foods have been shown to help lower blood pressure and possibly help with weight loss. Some components in dairy fat — such as CLA and trans-palmitoleic acid — may offer additional health benefits.
I vote to mix and match 2 to 3 servings a day of low-fat or nonfat dairy foods … and save the higher fat choices for occasional occasions.
Dear Barbara: Like you, my family and I are New Mexico natives. My 80-year-old dad recently had a blot clot and is currently taking Coumadin. As you can imagine, his preference in food choices are the typical New Mexico traditional foods like sopapillas and beans.
Is there a book or diet that you can recommend? Your response would be very much appreciated.
Dear fellow New Mexican: Coumadin (generic name warfarin sodium) is a vitamin K antagonist, meaning it works against the action of vitamin K — the vitamin that helps blood to clot.
Many people mistakenly believe they must avoid all vitamin K when they are on blood-thinning medications. In truth, vitamin K is an essential nutrient. (Most men and women need about 90 micrograms each day.)
Your dad can enjoy his usual New Mexican fare while taking this medication. But he should not make any drastic changes in his diet since any sudden increase (or decrease) in his intake of vitamin K can throw the effects of his medication out of whack.
That said, your dad should avoid large amounts of leafy, green vegetables. Just one cup of cooked kale, collards, or spinach contains more than 1,000 micrograms of vitamin K. A cup of cooked mustard, turnip or beet greens contains between 400 to 800 micrograms.
In comparison, a cup of raw lettuce or spinach contains between 130 to 150 micrograms of vitamin K. And according to the Chile Pepper Institute (www.chilepepperinstitute.org) at New Mexico State University (my alma mater), a half-cup of raw green chile peppers only contains about 10 micrograms of vitamin K. Yay!
Barbara Quinn is a nutrition author, registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.
Article source: http://www.montereyherald.com/food/ci_21314930/low-fat-vs-nonfat-milk
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Categories: Fat Loss Diary Tags: Chile Pepper Institute, CLA, New Mexican, New Mexico
Boost your body with good fats
Can fat really help people shed pounds and improve their health? Nutritionist Karlene Karst explains why all fats are not created equal and how some good fats can boost your health.
Healthy cooking fats
Not all fats are created equal especially when cooking, Karst said on Wednesday on CTV’s Canada AM.
The key when selecting cooking oils is to match the smoke point with the usage.
For example, if you want to cook food at high heat or sauté, use oil with a high smoke point. This refers to the temperature at which cooking fat or oil begins to break down.
Coconut oil and ghee butter are both excellent options, according to Karst.
Coconut oil is a great fat with its delicious smell, fatty acid profile and high smoke point of 350 °F (176 °C).
Ghee butter is traditionally used in Indian cooking and is also known as clarified butter. It also has no flavour or milk solids, no odour and a high smoke point of 485 °F (251 °C).
Grapeseed oil is a lighter option for cooking. It has a high smoke point of 420 °F (215 °C).
Olive oil is a rich cooking pick full of monounsaturated fats. It is best used for low to medium heat cooking.
However, the more refined the olive oil the higher the smoke point. For example, extra virgin olive oil has a smoke point of 375 °F (190 °C).
Weight loss
Most people believe that they need to cut out all fats to lose fat. The opposite is true, according to Karst.
Human beings need healthy fats to maintain their overall health. This is especially true when it comes to losing weight, said Karst.
Conjugated linoleic acid (CLA) has been the leader among non-thermogenic weight loss ingredients for the past decade. Research has shown that it can stimulate lipolysis, or the breakdown of fat, in the hips, thighs and butt region — especially in women. Consistent use of 4 – 5 grams of CLA per day is required, but the results are impressive.
SafSlim is another good pick, according to Karst. This unique form of linoleic acid safflower uses healthy fats to get rid of belly fat, she said.
The science on SafSlim is sound and impressive.
In one university study on diabetic women, researchers saw a 9 per cent reduction in belly fat in subjects who used this oil.
Researchers also found that linoleic acid from safflower oil helps to improve levels of adiponectin, an important belly fat hormone.
As humans age, levels of adiponectin naturally decrease. This makes people more likely to store fat around the midsection.
Two tablespoons per day of this oil will target belly fat and get results, according to Karst.
Finally, to lose weight combine a good fats with a healthy protein and a low-glycemic carbohydrate in each meal or snack. Almonds, walnuts and raw, unsalted sunflower seeds are all great snack options.
Heart health
Medical researchers have touted the health benefits of omega-3 oil from fish since the 1960s.
According to research data, omega-3 oils can help lower triglyceride levels and overall heart health.
Krill oil is the new kid on the block and has become very popular, according to Karst.
Krill is a shrimp-like crustacean rich in astaxanthin, the substance gives it the characteristic red colour. Astaxanthin is also bound to phospholipids, which increase the absorption of the omega-3s in the body.
It’s a super charged omega-3 because of its antioxidant content. Krill oil has also been studied for lowering cholesterol, C-reactive protein, as well as reducing PMS symptoms in women.
Flax oil is another good option, particularly for vegetarians, according to Karst.
Flaxseeds are loaded with lignans and fibre, which tend to be missing from everyday diets.
Organic flax oil can be taken by the spoonful. It can also be added into salad dressings and smoothies.
Article source: http://www.ctv.ca/CTVNews/CanadaAM/20120321/good-fats-bad-fats-karlene-karst-120321/
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Categories: Fat Loss Diary Tags: CLA, Nutritionist Karlene Karst, PMS