Full-fat Dairy for Cardiovascular Health

I just saw a paper in the AJCN titled:
"Dairy consumption and patterns of mortality of Australian adults".
It's a prospective study with a 15-year follow-up period.

Here's a quote from the abstract:

There was no consistent and significant association between total dairy intake and total or cause-specific mortality. However, compared with those with the lowest intake of full-fat dairy, participants with the highest intake (median intake 339 g/day) had reduced death due to CVD (HR: 0.31; 95% confidence interval (CI): 0.12–0.79; P for trend = 0.04) after adjustment for calcium intake and other confounders. Intakes of low-fat dairy, specific dairy foods, calcium and vitamin D showed no consistent associations.

People who ate the most full-fat dairy had a 69% lower risk of cardiovascular death than those who ate the least. Otherwise stated, people who mostly avoided dairy or consumed low-fat dairy had more than three times the risk of dying of coronary heart disease or stroke than people who ate the most full-fat diary.

Contrary to popular belief, full-fat dairy, including milk, butter and cheese, has never been convincingly linked to cardiovascular disease. In fact, it has rather consistently been linked to a lower risk, particularly for stroke. What has been linked to cardiovascular disease is milk fat's replacement, margarine. In the Rotterdam study, high vitamin K2 intake was linked to a lower risk of fatal heart attack, aortic calcification and all-cause mortality. Most of the K2 came from full-fat cheese. In my opinion, artisanal cheese and butter made from pasture-fed milk are the ultimate dairy foods.

From a 2005 literature review on milk and cardiovascular disease in the EJCN:

In total, 10 studies were identified. Their results show a high degree of consistency in the reported risk for heart disease and stroke, all but one study suggesting a relative risk of less than one in subjects with the highest intakes of milk.

...the studies, taken together, suggest that milk drinking may be associated with a small but worthwhile reduction in heart disease and stroke risk.

...All the cohort studies in the present review had, however, been set up at times when reduced-fat milks were unavailable, or scarce.

The fat is where the vitamins A, K2, E and D are. The fat is where the medium-chain triglycerides, butyric acid and omega-3 fatty acids are. The fat is where the conjugated linoleic acid is. So the next time someone admonishes you to reduce your dairy fat intake, what are you going to tell them??

Yogurt Dressing(p3)

2 cups plain yogurt

1 cup mayonnaise

1 tsp dill

1 tsp pepper

½  tsp dry mustard

½  tsp paprika

½ tsp garlic powder

½ tsp onion powder

2 tsp parsley flakes

*Combine all ingredients, chill

P2 Deals of the week!!!

Sunflower
Cucumbers 3 for $1
Navel Oranges .77 lb
Red or Green lettuce .88 ea
Strawberries 2 for $5
Gound Beef and Ground Chicken 40% off sale

King Soopers
Valencia Oranges $1 lb
Gala Apples $1 lb

Does Cellular Memory affect weight loss and the connection to Quantum Physics...

Skin tissue from Generals placed in a Petri dish and monitored with probes for pulse, heart rate, blood pressure and so on had the same reaction as the live host when shown war movies.

Our bodies regenerate new cells at various rates to different areas such as the skin, eyes, and so on. Quantum Physics states that our old cells pass information on to the new cells. Therefore, when trauma, emotional upset or loss has occurred this is permanently stored in the cells of the human body and continuously passed on if not released.

Therefore, if you’re fat and this fat is due to emotional unresolved issues this means that all the trillions of fat cells throughout the body will pass this information onto the new cells as they are regenerated although you may be shedding pounds at the time. If a person does not clear the emotional baggage on a cellular level then the ‘TRIGGERS’ that got you there in the first place will assist you in sabotaging your progress.

Just watch “The Biggest Loser”, on television. One continuous theme through each and every season is that there is a lot of emotional baggage under all that excess weight and the contestants need to let go of all the ‘OLD STUFF’ to continue on their journey. All that trauma and emotional upset is not aligned with their new purpose and it will only interfere with their success if left unattended or ‘STUFFED DOWN’. Oh, it may work for a while but it will not be long lasting or permanent.

The ‘EMOTIONAL BAGGAGE’ can range from rape as a child, death of a parent or you simply felt inferior to your sibling growing up. Yet there is no doubt that there is usually a host of issues that underlie being overweight and obese. As they learn more and more about the issues of obesity and weight loss the doctors and coaches alike are discovering that if a person does not dig deep to clear whatever is holding them back on an emotional level then the odds of reaching the ultimate goal or maintaining a lasting success is slim.

So the bottom line is you will want to take a look at letting go of the ghosts in your closet. I’m not saying it will be easy but it is well worth the effort. It gives a person the opportunity to take responsibility for their health and well-being. Forgive others and forgive yourself for the big and small things. Also, be kind and gentle with yourself. Most important of all learn to love yourself unconditionally. This one is an absolute must. So many women out there, and men, want deep love and intimacy in their lives. We have to love ourselves unconditionally first before we will attract in another person who will be able to love us on that level.

Emotional healing on a very deep level I have learned gives a person more choices in life than they had prior to releasing their issues. You’ll have more tools in your toolbox so to speak.

Releasing weight gives you the opportunity to release emotional trauma and releasing emotional trauma gives you the opportunity to release weight. It’s a ‘WIN-WIN SITUATION’. So let go of that resistance and give it all you’ve got. I am relishing in the knowing that I get to ‘RE-INVENT MYSELF’ and I am ‘ENJOYING THE JOURNEY' .

From a blog by Kara Myers

Tartar Sauce (p3)

1 cup of mayonnaise

1 tbsp minced onion

2-4 tbsp relish

*Mix all ingredients

Mayonnaise(p3)

2 eggs at room temp

2 tsp lemon juice or apple cider vinegar

¼ tsp salt

1 tsp dry mustard

1 ¼ cups olive oil

*Combine all ingredients except olive oil in blender for 1 min. slowly add olive oil

*Refrigerate in glass jar

P2 Deals of the week

Sunflower
Strawberries 4 for $5
Celery .88
Lettuce .88ea
Sweet Onions .88
Chicken 50% off

Albertsons
Chicken $1.99 lb
Oranges .99 lb

King Soppers
Organic Gala Apples .99 lb

 

Three Kinds of Fat from Dr. Simeon's manuscript "Pounds and Inches"

In the human body we can distinguish three kinds of fat. The first is the structural fat which fills the gaps between various organs, a sort of packing material. Structural fat also performs such important functions as bedding the kidneys in soft elastic tissue, protecting the coronary arteries and keeping the skin smooth and taut. It also provides the springy cushion of hard fat under the bones of the feet, without which we would be unable to walk.

The second type of fat is a normal reserve of fuel upon which the body can freely draw when the nutritional income from the intestinal tract is insufficient to meet the demand. Such normal reserves are localized all over the body. Fat is a substance which packs the highest caloric value into the smallest space so that normal reserves of fuel for muscular activity and the maintenance of body temperature can be most economically stored in this form. Both these types of fat, structural and reserve, are normal, and even if the body stocks them to capacity this can never be called obesity.

But there is a third type of fat which is entirely abnormal. It is the accumulation of such fat, and of such fat only, from which the overweight patient suffers. This abnormal fat is also a potential reserve of fuel, but unlike the normal reserves it is not available to the body in a nutritional emergency. It is, so to speak, locked away in a fixed deposit and is not kept in a current account, as are the normal reserves.

When an obese patient tries to reduce by starving himself, he will first lose his normal fat reserves. When these are exhausted he begins to burn up structural fat, and only as a last resort will the body yield its abnormal reserves, though by that time the patient usually feels so weak and hungry that the diet is abandoned. It is just for this reason that obese patients complain that when they diet they lose the wrong fat. They feel famished and tired and their face becomes drawn and haggard, but their belly hips, thighs and upper arms show little improvement. The fat they have come to detest stays on and the fat they need to cover their bones gets less and less. Their skin wrinkles and they look old and miserable. And that is one of the most frustrating and depressing experiences a human being can have.

Cucumber Salad (p3)

3 cucumbers , chopped

2 tomatoes, chopped

1 cup diced Swiss cheese

1 cup diced ham

½ cup onion, chopped

Dressing

1/3 cup olive oil

½ cup vinegar

¼ cup Parmesan

2 tsp salt

1 tsp onion powder

½ tsp pepper

½ tsp dry mustard

¼ tsp paprika

1 clove garlic, minced

*Mix all ingredients, chill

P2 Deals of the week 

King Soopers
Organic Fuji Apples $1.00 lb
Organic Navel Oranges  Buy one get one FREE

Albertsons 
Petite Sirloin Buy one get one FREE
English Cucumbers 2 for $3
Strawberries 2 for $5


Sunflower 
Apple sale 40% off 
Ground Chicken Breast $3.99 lb

Waist Measurement and Health

Concept
BMI or Body Mass Index, a ratio of weight to height, has long been considered one of the best measures for assessing overall health risk.Getting your BMI into a healthy range used to be considered a top health priority. However, recent research shows that there is a new sheriff in town: your waist-to-height ratio (WHtR). Studies now indicate that WHtR is a much better measure than BMI for assessing obesity and cardiovascular risk. Read on to find out why, and whether your WHtR is in a healthy range.

Nutritional Facts and Figures

The Research
In a recent study presented in the Journal of Clinical Endocrinology Metabolism, the WHtR was the strongest predictor of cardiovascular risk and mortality. On the other hand, BMI was not always positively associated with cardiovascular risk. The results of this study discourage the use of BMI as a measure of health risk and encourage the use of WHtR.

BMI Flaws
BMI provides a guide to the relationship between a person’s height and weight. However, having a high BMI is not always a telltale sign that one will be at greater risk for disease. For instance, many thin people who have low or normal BMI’s still have heart attacks or die from strokes and many people who have high BMI’s are in good cardiovascular shape (as the study above indicated). BMI does not take into account an individual’s frame, gender, or the amount of muscle mass versus fat mass. For example, two people can have the same BMI, even if one is much more muscular and carrying far less abdominal fat than the other; this is because BMI does not account for differences in fat distribution.

WHR
The WHtR is calculated by dividing waist size by height, and takes gender into account. As an example, a male with a 32 inch waist who is 5′10″ (70 inches) would divide 32 by 70, to get a WHtR of 45.7 percent. The WHtR is thought to give a more accurate assessment of health since the most dangerous place to carry weight is in the abdomen. Fat in the abdomen, which is associated with a larger waist, is metabolically active and produces various hormones that can cause harmful effects, such as diabetes, elevated blood pressure, and altered lipid (blood fat) levels.

Many athletes, both male and female, who often have a higher percentage of muscle and a lower percentage of body fat, have relatively high BMI’s but their WHtR’s are within a healthy range. This also holds true for women who have a “pear” rather than an “apple” shape.

The following chart helps you determine if your WHtR falls in a healthy range (these ratios are percentages):

WOMEN
• Ratio less than 35: Abnormally Slim to Underweight
• Ratio 35 to 42: Extremely Slim
• Ratio 42 to 46: Slender and Healthy
• Ratio 46 to 49: Healthy and Attractive
• Ratio 49 to 54: Overweight
• Ratio 54 to 58: Seriously Overweight
• Ratio over 58: Highly Obese.

MEN
• Ratio less than 35: Abnormally Slim to Underweight
• Ratio 35 to 43: Extremely slim
• Ratio 43 to 46: Slender and Healthy
• Ratio 46 to 53: Healthy, Normal, Attractive Weight
• Ratio 53 to 58: Overweight
• Ratio 58 to 63: Extremely Overweight/Obese
• Ratio over 63: Highly Obese

OurAdvice
New research shows that the WHtR, not BMI, is the most accurate assessment tool for health risk. People with the most weight around their waists are at greatest risk of diseases such as heart disease and diabetes. Therefore, since you can’t change your height, you should take special care to keep your weight and in particular, abdominal girth in a healthy range by eating nutritiously and exercising regularly.

Orange Romaine Salad(p3)

1 head of romaine lettuce

2 oranges peeled and sectioned

1 small onion cut into rings

Dressing

¼  cup oil

2 tbsp orange juice (from above oranges)

2 tsp vinegar

Pinch of dry mustard

¼ t salt

*toss all ingredients

P2 Deals of the week!!!

Sunflower Market
Strawberries 4 for $5
Cucumbers .77 ea
Navel Oranges .77 lb
Cluster tomoates $1.77 lb
Oragnic Gala Apples .99 lb
Organic Onions

King Soopers
Oragnic Cameo Apples .88 lb
Cherry Tomatoes Buy one get one FREE