By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

The grocery shelves seem to populate weekly with another new milk substitute. Right now, at my local health food grocery store, the non-dairy milk choices include: hemp milk, soy milk, coconut milk, flax milk, almond milk, cashew milk, macadamia milk, oat milk, pea milk, rice milk and even sunflower milk. It’s mind boggling! As we’ve pointed out before though, many of these alternative milks come with added sugars, flavoring, thickeners and processed vegetable oils, among other things—and little actual nutrition.

While some of us cannot tolerate regular dairy milk due to allergies to casein or lactose intolerance, there is still a strong case for why full fat, regular dairy milk may be the healthiest. The trick is of course, to decipher which type of dairy is healthiest. Is it skim milk with all the fat removed, or full fat dairy?

Given the current trend in diets with keto being so popular, I am always shocked and a bit surprised when seemingly well-informed people insist on only consuming low-fat or skim milk products. I thought this ‘anti-fat’ trend had passed, but to many people, fat is still evil and milk fat in the form of whole milk products is still perceived as being bad for your health. In truth, however, quite the contrary.

The United States seems to have some different ideas on fat when it comes to dairy. The French eat plenty of full fat dairy, real butter and cheese, and seem to actually have less incidence of obesity and chronic disease, along with the Swiss, who eat tons of full fat cheese and dairy products. Natives living in the mountains of Eastern Europe routinely live to the ripe old age of 100, consuming full fat dairy and kefir most of their lives. Add to that, the Maasi and Samburu tribes in Africa who eat a very high fat diet, yet are tall, slender and very healthy, with little incidence of any type of diseases.

Keep in mind, however, that these people are also NOT eating a diet full of inflammatory foods like sugar, corn syrup, processed foods with preservatives, or refined grains, like we consume in the U.S. and other parts of the world. These types of foods are big contributors to raising the risk for heart disease, obesity, diabetes, cancer and other chronic diseases.

Milk fat has actually been shown to be protective to both heart health and avoiding weight gain. Consider some of the latest studies on dairy fat. One meta-analysis (that is, an analysis of 16 different studies) found that full fat dairy was inversely associated with chronic disease. People who ate the most high-fat dairy foods had the lowest risk for obesity, diabetes, and cardiovascular disease, overall.

One fatty acid found in dairy fat, trans-palmitoleic acid, was correlated to healthier levels of cholesterol, lower inflammatory markers, healthier insulin levels, and higher insulin sensitivity. In this study, people with the most trans-palmitoleic acid had a 60% lower chance of developing diabetes.

Other studies show people eating the most high-fat dairy had a whopping 69% lower risk of death from a heart attack than those consuming low-fat dairy. And women eating two or more servings a week of low fat dairy, including skim milk and low-fat yogurt, had higher rates of infertility than others not consuming low-fat dairy.

What is in Dairy Fat That is So Healthy?

Dairy fat contains butyrate, phytanic acid, trans palmitoleic acid and conjugated linoleic acid (CLA), as well as the super vitamin, K2, and omega 3 fats. Keep in mind when we are talking about nutrients in dairy fat, we are mostly talking about grass-fed dairy, which contains the highest amounts of healthy fats and nutrients.

Cows need real grass and greens in their diets to make these healthy fats and nutrients, so it’s important to go for grass-fed sources. Not only does eating grass-fed dairy give you significantly higher omega 3s and CLA, you also get more vitamins K, D, and A, and less toxins than conventional, grain-fed options.

Butyric acid, which is also in butter, reduces inflammation and improves gut health, helps prevent colon cancer, and improves symptoms in Crohn’s disease, IBS, celiac disease and other inflammatory bowel conditions.

Butyric acid is an incredible anti-inflammatory agent that improves the beneficial bacteria in the gut, suppresses the growth of harmful bacteria, and prevents electrolyte loss during periods of diarrhea. In fact, butyrate’s anti-inflammatory effect is so effective that a dose of just four grams a day for eight weeks induced complete remission in a group of Crohn’s disease patients.

Butyric acid is also effective in fighting obesity and insulin resistance, and may help to promote the release of leptin, the hormone that suppresses appetite.

Another fatty acid in dairy is phytanic acid, which reduces triglycerides (which can increase LDL cholesterol), improves insulin sensitivity, and stabilizes blood sugar. Another study of 2,600 people showed that trans palmitoleic acid, another healthy fat found in dairy, helped to lower triglycerides, lower insulin levels, lower blood pressure, and lower risk of diabetes.

One other high profile fat in grass-fed dairy products is conjugated linoleic acid or CLA, which reduces the risk of heart disease, helps the body burn fat more effectively, helps in weight loss, and lowers the risk of both cancer and diabetes.

CLA is best known for its ability to burn fat in the body. Several human studies show that doses of 3-4 grams a day will help build muscle mass better and burn body fat.

Studies on humans also show that CLA can increase your feeling of fullness after eating, making it the perfect addition to a fat-loss diet.

The anti-inflammatory functions of conjugated linoleic acid, help it support nearly every system in your body. Studies show that CLA plays a role in regulating the body’s inflammatory and immune responses, as well as boosting liver detoxification.

Conjugated linoleic acids boost the immune system and helps build resistance to infections, inflammatory disorders and other immune system imbalances like autoimmune disease and allergies.

One other advantage of both CLA and vitamin K2 is the bone-strengthening and protective effects. Dietary CLA significantly prevents losses in bone density by both increasing the body’s signals to absorb calcium. So, if you are looking to dairy for its ability to protect your bones, be sure you are eating full fat, grass-fed dairy.

Dairy fat from grass-fed cows also contains large amounts of the vitamin K2. While vitamin K1 is found in leafy greens, vitamin K2 is a vitamin found in grass-fed dairy products. Vitamin K2 helps to protect the blood vessels by preventing calcium buildup in them. Instead K2 instructs the body to send calcium to the bones and teeth, where it is needed the most. Vitamin K2 actually reduces arterial calcification, helps prevent arthritis, and is necessary for strengthening bones.

Another benefit of vitamin K2, comes from Dr. Westin Price who found that K2 helps the body to absorb and utilize vitamin D, as the two nutrients that work more effectively together.

Lastly, full fat grass-fed dairy contains one super fat you’ve probably heard about before–omega 3 fatty acids. We all know by now, how beneficial omega 3 fats are for heart health, brain health, anti-inflammatory health and fat burning, among many benefits. Pasture-raised dairy contains a good source of omega 3 fats—far more than regular conventional dairy contains.

Do You Only Get These Benefits from Full-Fat Grass-fed Dairy Products?

Many of the nutrients we discussed above are best found in full fat grass-fed dairy products. While grain-fed dairy can contain some of these benefits, there are far more in grass-fed dairy.

Conventionally raised dairy cows are also subject to inhumane treatment, growth hormones to keep them constantly producing milk non-stop, antibiotics and udder infections. In addition, the cows are fed grain that is most likely doused in the cancer-causing pesticide, glyphosate, as well as other harmful chemicals which show up in their milk—and in the products you eat as well.

So, if you are eating dairy products for the nutrients, be sure to include grass-fed, FULL fat dairy in your diet—as long as you don’t have dairy allergies or lactose intolerance. Full fat dairy is far healthier in every way, and tastes richer, sweeter and is far more satisfying. And beyond grass-fed, you may want to try (if you haven’t already) raw, unpasteurized, grass-fed milk or cheese, which has the MOST nutrients of all!

Hold the “nonfat cappuccino” and order the full fat one!

References
https://www.truthaboutabs.com/dairy-fat-is-healthy.html
https://www.bulletproof.com/supplements/aminos-enzymes/conjugated-linoleic-acid-benefits-supplement/
https://chriskresser.com/still-think-low-fat-dairy-is-the-healthy-choice-think-again/?utm_source=hubspot&utm_medium=email&utm_term=low-fat-dairy&utm_content=&utm_campaign=ck-consumer&_hsenc=p2ANqtz-_BRITBrxuQOWLoZzDBoUSfPIqOEqKiXLpgjR5QmXIyAtyXgsyLStMloG9DVDHHLcrK19eV2uj3L9avmFfqyZ3JZFJAEQ&_hsmi=78377164
Geary & Ebeling, 2009. The Fat Burning Kitchen book,
https://www.truthaboutabs.com/the-fat-burning-kitchen-quiz-phys.html

The post Whole (Full Fat) Milk vs Non Fat Milk–Which is Better? appeared first on thenutritionwatchdog.com.

Have you ever noticed that in the fall there are a lot of vegetables that are orange, red or yellow colored? Pumpkins, squashes, carrots, beets and sweet potatoes are all heavy on healthy antioxidant. These foods also contain alpha carotene, and beta-cryptoxanthin, which protect your cells and keep them healthy.

The powerful antioxidant, beta carotene not only turns into vitamin A in the body, but also protects against heart disease, cancer and diabetes. Pumpkin contains both vitamin C and vitamin A that help to strengthen the immune system—which is perfect timing for protection against colds and flu. Pumpkin’s powerful antioxidants also help to fight cancer.

That vitamin A from pumpkin also helps to strengthen the eyesight and protect against diseases like macular degeneration. Beta-carotene also helps prevent diabetes, along with the healthy fiber that pumpkin contains, which is low glycemic, keeping blood sugar low.

The fiber and rich taste of pumpkin are also very filling without being fattening. The low-glycemic attributes of pumpkin help to keep the body in fat-burning mode—not fat-storing mode. And pumpkin’s natural fiber helps to feed those healthy bacteria in the gut, while increasing your brain’s level of serotonin, the ‘feel good’ brain chemical.

Beta carotene also protects the skin against sun damage making it a healthy way to ‘eat your sunscreen’, and it also promotes younger, smoother, healthy-looking skin.

Pumpkins also contain plenty of potassium which balances out sodium and helps to decrease blood pressure. Increased potassium also reduces your risk of strokes, protects against heart disease, and helps the body to preserve bone density.

Pumpkin is the perfect vegetable to add to soup. It adds a satisfying richness and creaminess along with its healthy additives. This creamy version also contains cauliflower puree to add to the thickness and creaminess without adding dairy, making it a perfect low carb soup. The added sausage makes it high in protein, along with the kale to round out its amazingly healthy ingredients.

Ingredients

• 1 Tablespoon olive oil
• 2-4 cloves garlic, chopped
• 1 small onion chopped
• 1 lb turkey, chicken or pork Italian sausage, remove casings
• 1 red pepper chopped
• 15 oz can pure organic pumpkin puree
• 2 cups baby or dinosaur (lacinto) kale chopped
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 4 cups chicken bone broth
• 2 cups cauliflower, chopped
• 1 Tablespoon butter (grass-fed)
• ½ teaspoon nutmeg
• 1 teaspoon thyme
• Feta cheese for garnish

Instructions

In a soup pot, add olive oil and brown the sausage, breaking up into smaller pieces. Add garlic, onion, peppers, salt and pepper and sauté for a few minutes.

Add the pumpkin, broth, and kale and continue to cook for a 5 or so minutes.

While pumpkin mixture is cooking, chop the cauliflower into fine pieces in a food processor, and cook 10 minutes with some butter and about a ¼ cup of water until soft. Let cool for a few minutes and add back to food processer and blend until smooth. Add cauliflower mixture to the soup and mix well.

Cook for an additional 5 minutes. Garnish with feta cheese if desired. Makes about 6-8 servings. Enjoy any time of the year!

Get your FREE copy of the Keto Slow Cooker Cookbook.

Looking for easy, tasty recipes that help you burn fat, then look no further…

This free recipe book is packed with over 80 fat-burning Keto recipes, such has mouth-watering chicken, beef, pork meals and more…

Best yet, every single recipe uses a slow cooker. Spend less than 20 minutes in your kitchen whipping up these delicious meals.

The post Delicious Pumpkin, Sausage & Kale Soup (packed full of inflammation-fighting nutrients) appeared first on thenutritionwatchdog.com.

Powerful Antioxidants in Herbs and Spices

Adding spices and herbs to your meals is a great way to amplify the antioxidants and other nutrients in your dishes.

You can transform your meals from ordinary and bland to extraordinary with the addition of a few herbs and spices. What’s more, many herbs and spices contain some of the most powerful antioxidants of all! Plenty of scientific studies show that herbs and spices can actually work as well or better than some medications for certain health issues.

Many herbs and spices have even more antioxidants than many vegetables and fruit, and combining specific herbs and spices with specific foods actually magnifies the nutrient value exponentially!

Here are just some of the ways that herbs and spices can boost the nutrition in your favorite recipes:

Fat Burning

– Herbs and spices are thermogenic, meaning they naturally increase metabolism and fat burning, partly because they are so nutrient-dense. For example, eating hot peppers will actually speed up your metabolism and help your body burn fat. And they can decrease your appetite as well. Research shows that that when someone eats an appetizer with just half a teaspoon of red pepper flakes before each meal, they eat 15% less food at their meal.

Regulate blood sugar and control insulin

– When blood sugar is well controlled, you burn fat better, and store fewer calories as excess weight. For example, cinnamon significantly reduces blood sugar levels. It also improves cholesterol and triglyceride levels. One study of people with type 2 diabetes showed that as little as two teaspoons of cinnamon reduced blood sugar similar to diabetic medication.

Protects the brain

– Researchers found that curcumin, the active ingredient in turmeric, is more effective in slowing down the progression of Alzheimer’s than some medications for this condition.

Herbs and spices can also increase your feelings of satisfaction and fullness after a meal, so you eat less.

Here are more health benefits of some popular herbs and spices:

• Rosemary and basil–anti-inflammatory.
• Cumin, turmeric and sage–fight dementia.
• Cayenne, coriander and cinnamon–burn fat and help regulate insulin.
• Lemon grass, nutmeg, bay leaves and saffron–have a calming effect.
• Turmeric—fights cancer.
• Oregano—antifungal and antibacterial.
• Garlic, mustard seed and chicory–excellent for the heart.
• Basil and thyme–help skin become soft and smooth.
• Turmeric, basil, cinnamon, thyme, saffron, garlic and ginger–boost the
immune system.
• Coriander, rosemary, cayenne, allspice and black pepper–banish depression.
• Garlic, cumin, fennel, coriander and mint have been used traditionally to help treat digestive disorders.

So you see, healthy food does not have to bland and boring, so spice it up, and boost your health as well! Add your favorite herbs and spices to this delicious vegetable soup!

Amazing Vegetable Soup

Vegetable soup doesn’t have to be that hard. Simply start with a base of onions, garlic, carrots and celery, and then you can add vegetables, ad-lib! Mushrooms are always a delicious addition, as are beans if you’d like to add.

Soup, especially when using fresh vegetables is a great way to capture their garden fresh antioxidants and massive nutrients. And if you are lucky enough to have grown an garden, making vegetable soup is a delicious way to put those vegetables to use.

Add your choice of meat for a hearty, filling, healthy and satisfying meal. And, it’s even better the next day or so!

Ingredients

1 lb or so chopped up boneless chicken thighs
Several cloves of garlic, chopped
1 small red onion, chopped
Shiitake mushrooms, sliced
3-4 carrots, sliced
4 stalks celery, chopped
Green beans, chopped
1 medium zucchini, chopped
2-3 tomatoes, chopped
Several leaves dinosaur kale
1 carton chicken bone broth or vegetable broth
1-2 cans garbanzos
1 cup white wine
3-4 bay leaves
Fresh or dried rosemary
1 tsp of basil
1 tsp of smoked paprika
Sea salt and black pepper, to taste
Juice of one lemon
2-4 cups water
Extra virgin olive oil
2 Tbsp butter

Directions

In a large pot, add olive oil and butter, turn pan on medium high. Chop up chicken in chunky pieces. Add garlic, mushrooms, and onion, and cook until chicken is done. Add other vegetables, and saute for a few minutes. Add the seasonings. Add broth, wine, lemon juice, garbanzos, and water. Bring to a boil, add lid and cook for an hour or more over low to medium heat with lid on. Serves a crowd, or makes great leftovers!

Enjoy!

Get your FREE copy of the Keto Slow Cooker Cookbook.

Looking for easy, tasty recipes that help you burn fat, then look no further…

This free recipe book is packed with over 80 fat-burning Keto recipes, such has mouth-watering chicken, beef, pork meals and more…

Best yet, every single recipe uses a slow cooker. Spend less than 20 minutes in your kitchen whipping up these delicious meals.

The post Healthy Vegetable Soup Loaded with Antioxidants, Herbs and Spices appeared first on thenutritionwatchdog.com.