Healthy Living

Ask the President

Are those “healthy” “lean” frozen meals really healthy for you? No, unfortunately even when they say ‘heathy’ or ‘no preservatives’ it’s very unlikely that is true. When food is highly processed like a frozen ‘meal’, several things happen. Processing takes out the fiber and most of the taste from the food in its natural state. Therefore, ‘flavorings’ have to be added. Flavoring, both ‘natural and artificial’ are usually man-made in a lab. And, these flavorings are usually proprietary, you will never know what’s in them. Other ingredients usually hidden sugars and sodium are added often with unrecognizable names. Processed oils are another favorite in these meals, as well as soy products. Worst of all, how could a meal taste good with all these gross ingredients?

This is an actual ‘review’ of another diet’s frozen meal dinner – we won’t say who 😊

“I like turkey and I like mashed potatoes, but this dinner was not good. some, not all, of the turkey pieces had a tough rubbery texture. None of the turkey tasted very good. the mashed potatoes were clearly instant – no taste, weird texture and watered down. I will not order this again!”

 I’ve heard that you should stay away from all carbs if you are trying to lose weight. Is this true? Absolutely not. Carbohydrates are the only type of energy the brain uses. And, our body does not store carbohydrates. They are SO important! Now, are there good and bad carbs? Or carbs that are better for you than others? Absolutely.

Have you ever gone on a ‘carb-free’ diet and lost weight? Probably, right? However, how quickly did you gain it back when you took the first bite of a piece of bread. Pretty fast I’m sure. And, you probably then craved them even more. That’s because when you deprive the body of a critical nutrient, then have it again, it signals the brain to want more in the event you take it away again. Our brains are pretty smart don’t you think? Carbs can be a part of a healthy diet, even the ones that aren’t the best for you. Moderation is the key.

You may think that carbs are only bread and cakes but carbohydrates include fruits, rice, pasta, potatoes and beans too. Why not have all those good things? They can be a part of a healthy and balanced diet.

 Are frozen fruits & veggies as good as fresh? Is there any nutritional value to canned? Yes, frozen fruits & veggies are a good substitute for fresh. It could be argued that maybe even better in certain cases because they are frozen soon after they are harvested. Canned fruits & vegetables always have added ingredients, usually sodium or other preservatives as well as the potential chemical leakage from the can itself. So, stick to fresh or frozen.

I’ve been hearing that low-fat and fat-free foods are not good for me? Is this true? Any time you alter a food by taking out the fat, it is now not the same food you started with. Food should never be ‘substituted’ or altered. Foods that have been altered, like ‘low-fat’, ‘low-calorie’ do not take the place of real food. Only real whole foods can heal the body and regulate weight. Real foods provide the right nutrients needed to restore metabolic health. The diet and processed food industry has taken the power away from you by telling you what is good for you. They are lying to make a profit and your health is not as important to them as their bottom line is.

I’ve seen a lot of advertising about a diet that offers “free foods” or foods that you can eat as much of as you want. What do you think about this?

Nothing in life is free :/ I think the company that is promoting ‘free foods’ is doing a big disservice to the public. For instance, I know that they consider chicken, beans, ‘thinly’ sliced deli turkey, nonfat yogurt, eggs, fruit and some other foods ‘free’ which means – eat as much as you want. Well, I think they are insulting the intelligence of the American people. Everyone clearly knows and understands that there is a LIMIT to everything.

And shame on them for preying on those that have emotional eating problems or a lot of weight to lose, not to mention health problems. Clearly if I ate chicken, beans, ‘thinly’ sliced deli turkey, eggs, fruit all day and THEN had to use up my points…hmm I wonder what I’ll use them up with? How about some un-named company bars, brownies, muffins, etc. that I have to buy?

Basically, this program is designed to teach you how to cheat and increase the profit of the company promoting it. And speaking of profits…if so many foods are FREE and you can lose weight eating them, why do you need to pay monthly for their program?? Nothing is free, this program is meant to ‘control’ you even more, it’s just disguised better than their other plans. Marketing at it’s best. Which brings me to another question about this un-named company. If they are so successful and have found the secret to weight loss, then why do they keep having to change their plans? Gimmicks if you ask me. Just like the paid celebrity promoting the company because she owns a stake in it. Suspect for sure.

One more thing and then I’ll stop – Who would want to be a Lifetime Member of a diet company? That just means you probably came back over and over, which tells me their diet doesn’t work! And look out if you gain 2lbs above your goal weight, you are demoted back to the crowd. Unbelievable. Ok, I’m done.

Is chicken better for you then beef? Chicken (and other white meats) are most likely healthier for you than beef because it contains less saturated fat. However, I believe all meat, including beef, can be a part of a healthy diet. What I think is most important about meat with today’s food industry is the quality. The meat that is available in grocery stores is not like the meat our grandparents and even parents ate.

For example –

  • Most of the meat available today has been raised in a CAFO operation. CAFO stands for: Concentrated Animal Feeding Operation. Animals raised in CAFO’s rarely, if ever get fresh air, are in crowded spaces and exposed to unsanitary conditions and disease.
  • Companies are allowed put additives, colorings and other unhealthy ingredients into meat without labelling them. So, you may have a reaction or intolerance when you eat chicken or beef, but it may not be from the meat itself, but rather the additives you are unaware of.
  • According to Dr. Perlmutter (Author of Grain Brain) – “If animals are fed grains (usually corn or soybeans), then they will not have adequate omega-3 fatty acids in their diets and their meat will be deficient in these vital nutrients. Hence the call for consuming grass-fed beef.”

I think I went a bit ‘off topic’ on this question but the bottom line is the QUALITY of meat is most important. And as an added bonus, you eat less and get fuller faster when you have a better-quality piece of meat. This is really true, I’ve tested it personally.

What are some of the pitfalls people fall into when they think they are eating a healthy diet? Many people eat ‘healthy’ foods but don’t have a balanced meal or diet, or they think they are eating healthy foods in general. We have been misled about what is healthy for us. Marketers are very smart and remind us of how much time we don’t have to cook, how busy we are, we deserve a treat etc. And, why not if they say it’s healthy?

True story – I used to think that ‘partially-hydrogenated’ oil couldn’t be that bad because it wasn’t ‘fully-hydrogenated’…sounds about right, no? That is until my instinct kicked in.

Here are some scenarios you may have experienced too:

  • Every day I have a salad at lunch with non-fat dressing
  • I eat whole wheat Wonder Bread
  • I only eat low-fat, non-fat, devoid of fat…you get the picture, foods
  • I drink diet soda
  • I drink a protein shake for breakfast

And at the same time, healthy foods get condemned as the enemy:

  • I only eat egg whites
  • I avoid fruit (Really?)
  • I don’t eat potatoes
  • I haven’t had a carb in years

Can I still lose weight if I give myself 1 “cheat day” a week? It depends. Are you on a restrictive diet that you can only eat certain foods, drink chalky shakes or open a box of food that came in the mail? 😊 And, what do you consider ‘cheating’? A fresh-made piece of pizza from the local shop, some homemade tacos, a decadent piece of bakery pie or piece of cake? I don’t consider those ‘cheat’ meals, those can be a part of a healthy relationship with food on GOLO.

Or, is a cheat day eating as many Doritos or Cheetos that you can? It all depends on what ‘cheat’ means to you. The good thing is that once you start eating INCREDIBLE real foods like fresh pineapple, strawberries with a little bit of dark chocolate drizzled on them, an amazing grass-fed steak or perfectly baked potato with real butter and chives, like you can on GOLO, then every day is a cheat day!

Seriously though, our goal is to help you have a healthy relationship (notice I used that twice) with food again. Not a ‘punish and reward’ system. And, it’s true, once you go back to eating real food and the choices are UNLIMITED, you won’t even like the processed foods you once considered ‘treats’. I’m going to repeat the R word one more time because that is really what you should strive for.

I am eating very little grains (maybe once a week I have a slice of bread) and getting all my carbs in from fruit and potatoes (both regular and sweet) instead. Is that okay? I find I’m losing really well and eating fruit instead has really curbed my sweet tooth. Yes, that’s a great way to get your carbs in. Bread can be a part of a healthy diet, just like you are enjoying it occasionally. Some people can eat it daily or every few days. It looks like you have a ‘healthy relationship’ with bread. 😊

Is whole wheat pasta really that much better nutritionally than white pasta? Yes, because white pasta has been stripped of the important part of the grain, and it is a simple sugar, meaning it turns to sugar (glucose) much faster than Whole Wheat. Whole Wheat (or whole grain) has more fiber and nutrients than white pasta. Whole-grain pasta is an excellent source of B vitamins and iron and contains the essential trace mineral selenium a nutrient with antioxidant properties that many of us may be lacking. Just like meat, it’s worth the extra money to buy either fresh or pasta from Italy. Once you try it, you won’t go back to dried pasta ever again!

Do you recommend three meals or six smaller meals? 3 larger meals. Every time you eat, your body has to release insulin to balance out your blood sugar, and your body has to go through the digestive process which involves many functions and organs. And, if you are constantly releasing insulin, your body never get a chance to breakdown stored fat. When you eat properly portioned balanced meals you should not be hungry between meals unless you go longer than 4-5 hours or you have exercised. And then, consider a smaller snack to hold you over until your next meal and always choose a protein first.

I was wondering if I can add my home canned tomato juice (No Preservatives) to my breakfast as a vegetable?? If so would I use an 8 oz cup for the veggie serving? I would incorporate it is occasionally as a drink but not part of your ‘meal’. I would not add it as your vegetable (because part of the veggie was removed), but I would consider it a ‘bonus’ for your body!

Are protein shakes good or bad for you? When I talk about protein shakes in this question I am referring to processed or packaged shakes and powders. That said, they are terrible for you.

These are just a few of the ingredients of a ‘healthy meal replacement’ shake you may have tried. The others aren’t worth mentioning as they are mostly artificial ‘vitamins’ added for ‘nutrition’, with a few other binders and emulsifiers (worthless to the body) added.

Healthy meal nutritional shake (meal replacement): ISOLATED SOY PROTEIN (1st ingredient meaning the highest percentage), fructose (2nd ingredient), corn bran fiber, powdered cellulose (wood pulp), artificial flavor (chemicals), guar gum, potassium chloride, calcium caseinate, casein, dicalcium phosphate, rice fiber, soy lethicin, canola oil (worse oil ever), carrageenan, medium chain triglycerides, dimethionine, magnesium oxide, silicon dioxide…etc.

I once heard this and have repeated it often – unless you are working towards a body building competition, weight lifting competition, etc. there is absolutely no need to drink a protein shake. Most of us are not in that category.

While we are on the subject of shakes, let’s talk about protein shakes we may make ourselves. Is it the absolutely worse thing to make a shake from real ingredients and drink it once in a while? No, definitely not. If your choice is to make a shake because you are on the go, or you will have to pick up an egg mcmuffin (and the obligatory hash brown that goes with it), then by all means, make the shake. I just would not make it a habit. And the reason is, drinking something bypasses the digestion system and process. That means your brain will not realize it actually had a ‘meal’. Best case scenario is to make a shake from: Greek yogurt (for protein – there is no reason to waste money on ‘protein powder’ that regardless of how ‘natural’ it is, still has to be processed to become powder) throw some fruit in it, maybe some bee pollen, flax or chia for good luck AND eat an egg with it.

Gluten free is everywhere. Should I stop eating gluten? No, but you should limit gluten because it’s possible to ‘overeat’ gluten. Gluten is found everywhere in processed foods, and our society is accustomed to eating bread all the time. Think about it – if you get a breakfast sandwich or bagel, then you have some crackers for a snack, lunch is a sandwich, and you have a roll with dinner, and maybe some dessert – that’s overdoing gluten for sure. Over time, you may develop a sensitivity or even intolerance to gluten because the body is not designed to process that much of it.

The other problem is that the quality of wheat today is vastly different than what our ancestors ate. (sound familiar?) Today’s wheat has been altered, so not only are our bodies not designed to eat a lot of it, we can’t even process correctly.

Bread or pasta and other wheat products aren’t the enemy! It’s the quality and quantity that’s the problem. Most packaged breads contain many unhealthy ingredients including high fructose corn syrup and other preservatives and additives. I’ve seen breads with more than 25 ingredients! Real bread is made with 4 or 5. Choose your bread wisely. You’ll find that once you treat yourself occasionally to really good bread, you’ll never go back to cheap alternatives. And we aren’t talking much if any difference in price either.

Back to ‘gluten-free’. Marketers have jumped on the ‘gluten free’ band wagon. The problem with that is that the ingredients in gluten free products in order to make the items edible are so bad for you. Less than 1% of the population has Celiac Disease – which is a very serious allergy to gluten. And I’m not denying that you may have a sensitivity or intolerance. The best way to know if bread or wheat in general is affecting your weight and health is to give it up for at least a week. You’ll know when you try it again (and hopefully it’s a good quality bread) if it’s a problem. Physical signs of gluten sensitivities can show in skin problems like eczema, or a bloated stomach, fatigue, ‘brain fog’ and others.

I’ve been hearing a lot about the Keto diet. Is it healthy? The Ketogenic (keto) Diet is another diet that was created for one purpose (to treat children suffering from epilepsy) and then marketed as another – weight loss!

The diet is named after the fuel molecules your body produces called ‘ketones’. Ketones are an additional supply of fuel when blood sugar (glucose) is in short supply. Ketones are produced in the liver, from fat, when you eat very little carbs and some protein.

When you follow a ketogenic diet, your body is almost entirely functioning on ketones. Fat burning increases, and stored fat releases easily, as insulin levels are low. At this point your body is in a state of ketosis. Sounds good, right? Maybe.

According to Harvard Health, while there may be some benefits of following a keto diet, there are also factors that should be taken into consideration. They include –

  • The keto diet is very low in carbohydrates which is the energy source the body prefers, especially the brain.
  • When you bring carbohydrates back into your diet, which you have to at some point, it’s easy to overdo it, and thus gain weight quickly.
  • The keto diet is not a realistic long-term solution as it is very restrictive.
  • Most people will experience brain fog, irritability and fatigue when severely restricting carbohydrates.
  • You will be eating more protein, which is good, unless you eat poor quality, or processed protein, as the nutrient content may be decreased.
  • People with certain health conditions should avoid the keto diet, those with kidney conditions for one.

The best way to lose weight and keep it off is to learn how to eat for a healthy lifestyle – not just a short period of time. Balanced meals = a balanced body.

Is organic food better for you? Yes, organic is definitely better for you. Millions of pounds of pesticides are sprayed on our food every year. Madison said it best in her #WellnessWednesday post: “Given the rise in obesity, chronic disease and autoimmune and other health concerns including the increase in allergic reactions, behavior and neurological conditions, we are starting to wonder if our food may be at the root of some of these issues.”

In regards to weight, research suggests that eating conventionally grown foods coated with pesticide residue can increase your appetite and cause weight gain. Here’s why: chemicals can damage our cells during digestion, producing inflammation. According to Dr. Salerno, founder of the Salerno Center for Complementary Medicine, “the more fat we have, the more these pesticides are stored. And, not only do we ingest the pesticides and our bodies hold onto them, but when they are released, they cause more inflammation.” The result can be an increase in insulin signaling the body to store more fat rather than burn it.

Remember: All food used to be organic!

I realize that organic foods may cost more…I say may because I am finding that the price of organic foods is decreasing due to demand, and most farmers markets which are cheaper than grocery stores only sell organic foods. That said, don’t despair if you can’t afford it. Many foods have natural protection from pesticides and are not necessary to buy organic. They include oranges, grapefruit, banana, etc. think ‘thick-skinned’ items. If you can only afford to buy some organic then choose from the ‘dirty dozen’ list (foods that contain the most pesticides). For example, in a 2017 report, a single strawberry showed 20 different pesticides.  Here is the list: Strawberries, Spinach, Nectarines, Apples, Peaches, Pears, Cherries, Grapes, Celery, Tomatoes, Sweet Bell Peppers and Potatoes.

Good news: Many of these can be easily grown in your yard or even pots. Then you know exactly what you are getting and can save some money too!

It’s also worth mentioning that MILK is one item you should try and spend the extra $1 on to get organic. You don’t even want to know what’s in non-organic milk, trust me 😊

And while we are on the subject, it costs about an extra dime each to buy eggs from chickens that have actually seen the light of the sun, had a conversation with nature and maybe made a friend or two on the farm. The payoff for that is ENORMOUS. If you have a Farmer’s Market near you I encourage you to go and get a dozen from a vendor. Ask them about their chickens and you will see why just a little respect and gratitude of knowing where your food comes from and who grows it can change how you feel about what you put in your body.

I heard someone mention how you should be careful about your body going into “starvation mode”. What is this and how do I make sure it doesn’t happen to me? Starvation mode is what used to happen to humans when we were ‘hunters and gatherers’. It’s an internal safety mechanism that can extend life in the event of famine. It causes the body to increase fat percentage. Fortunately for many of us, we don’t have to worry about this. However, if you go on a very low, restricted calorie diet, your body may very well go into starvation mode. This means the body will start to use muscle instead of fat. You may lose weight initially, but not fat weight, and you will plateau soon because the body is only willing to give up a certain amount of muscle. And worse, when you stop the diet, you gain the weight back REALLY QUICKLY.

You can avoid going into starvation mode by not ‘overly restricting’ how much you eat. Yes, many of us could use a lesson in portion size and how much the body really needs (GOLO anyone?), but weight loss isn’t realistic or sustainable by ‘controlling everything you eat and the amount’. True weight loss is achieved when the body is in balance, and your metabolic health is optimal. That along with the right nutrition from REAL foods will keep you losing weight steadily, and also helps you maintain it, without having to count, control, or deprive yourself.

Do I have to be hungry all the time to lose weight? No, and you shouldn’t be! I can assure you that if you follow the servings and portions that come on the GOLO SmartCard, you won’t be! Sometimes in the beginning of a new way of eating you could ‘feel hungry’. That’s because your brain may be used to getting food every 2 or 3 hours, or you may have given up foods that you loved but knew were bad for you, so you are ‘emotionally craving’ that food. Here’s how to distinguish:

A hunger is a physical need for food. It’s the result of a chemical change in your body. Here’s how to identify hunger: It doesn’t go away but intensifies over time. Hunger only goes away if you eat. Your stomach Is growling, you may get grouch, sleepy or sluggish.

A craving is a desire for food, often a specific type of food. Here’s how to identify cravings: You are not physically hungry. The thought of eating goes away when you are distracted by other things. The craving does not become more intense as time goes by. You feel emotional about eating a certain type of food. You are craving the comfort of certain types of food like salty, warm, sweet, etc. you are bored, stressed or have other emotions.

I was losing weight really well when I first started my diet but now I haven’t lost anything in 2 weeks. What am I doing wrong? Nothing! Anytime the body goes through a change, including weight loss so many biochemical changes are occurring internally. Fat cells are biologically active. Think of fat as an endocrine organ or gland, producing hormones and other substances. If you have a lot of body fat, especially abdominal fat, the normal balance of the hormones in your body are most likely disrupted. Losing weight requires the body to readjust all of the hormones involved in fat cells. So, it stands to reason that if your weight loss has stalled, your body is adjusting to the hormonal shift…mostly likely in a good way!

Remember to not focus solely on the scale. Take notice of other changes that could indicate that your body is healing from hormonal imbalance. Better sleep, more energy, feeling calmer, more balanced. These are all signs that your body is doing what you want it to! There is no specific timetable that your ‘plateau’ will stay, everyone’s biochemistry is different. But as long as you are not gaining back, you are still on the path to permanent weight loss and better health.

If you find yourself hanging out on a plateau there are a few ways that can help get things moving again. (Remember, these tips may not help immediately but they will eventually)

1) Switch it up – If you are eating the same things each week, mix it up. Give your body different nutrients to process, stuff that it isn’t used to. If you are doing the same type of exercise each day, do something different. Your body gets used to what you give it, so give it a little surprise!

2) GOLO’s Reset 7 Plan– A plateau is the perfect time to give this a try or to do it again.

3) Exercise – As your metabolism improves, your energy level increases also and that is the perfect time to start exercising or to increase your current routine. Focus on strength training exercises that will build muscle and tone your body.

In the end remember, you did not gain the weight overnight and as much as we would like to we aren’t going to lose it that quickly either. Just focus on how you are feeling, listen to your body and don’t try to compare yourself to others. You will accomplish your goals in the time that is right for you.

If I don’t exercise, will I still lose weight? Yes, you can lose weight if you don’t exercise. There is a saying that 80% of your body is made in the kitchen and 20% in the gym. That said, there are other benefits to exercise. Exercise, especially in today’s society where many of us sit all day at work, then in the car, then on the couch (you get the picture) is an absolute necessity to maintain good health, and critical for longevity. In addition to relieving stress and increasing mood and energy levels, exercise helps to rid the body of toxins and dead cells. Other benefits include: increased metabolism, accelerated weight loss, tone and shape and maintain muscle, balance hormones, reduces your risk of cancer, heart disease and diabetes, slow down the aging process and even improve digestion. Whew, I think I’ll go exercise now!

And the good news is that ANY exercise is beneficial no matter your fitness level or ability. Try do something physically active for 10-20 minutes a day and then increase your time and intensity based on your ability. You may even learn to love it!

That’s the other key – do something you love! Maybe there was an activity you did in school or when you were younger or always wanted to try an activity. Dance! Hike! Try golf or tennis, water aerobics or any exercise in a pool is great. Combine playtime and exercise. Try kickball, shoot the hoops or kick around a soccer ball with the kids. The most important thing is to find activities you enjoy. Exercise should not be a chore. Check out the GOLO SmartCard and our Seasonal Survival Guides for other ideas!

Can I just take one of those fruit & veggie pills and skip the fresh stuff? Not really. There is a reason that fruits and vegetables are so good for you. They really are nature’s perfect foods. Vegetables and fruits have fiber, pectin and loads of antioxidants, all which we need for optimal health. Anytime you take a part of a food, you mess with the balance from that food. A good example is juice. Orange juice becomes sugar water when it’s taken from the fruit. The fiber in the orange is necessary to slow the release of sugar. In it’s part it’s not as healthy. So, it stands to reason that in the extraction process to make these pills something was compromised on the other end. Save your money (they aren’t cheap!) and enjoy your fruits and vegetables whole. Start with the ones you actually like (you like the others you just don’t know it yet) and add new ones gradually. If you are thinking they taste like they did when you were young (no offense, it was the age of ‘killing vegetables in the kitchen’) cook them differently. Roasting is my favorite because it’s the easiest and brings out the best flavors, and unless you forget they are in the oven, it’s hard to ruin them!!

I heard that coconut oil was good for you and then I heard that it is bad again. Which one is true? It depends who you listen to 😊. Personally, I find it hard to believe that anything as amazing as coconut oil that has been grown in nature is bad for you. Especially when you compare it to the oils that are promoted today as ‘healthy’. Coconut oil has so many benefits and uses. Most oils today are highly processed and some even convert to Trans Fats, doesn’t sound healthy to me!

Everyone I know is talking about Paleo. What is it and will it help me lose weight faster? Paleo is based on what our ancestors ate – from way, way back. On the menu is fruit, vegetables, meat and fish. What isn’t on the menu? – dairy, added salt, or legumes (including peanuts, beans, lentils, and soybeans), potatoes, and of course sugars. While one benefit of the Paleo diet is that you will be ‘eating clean’, it’s very restrictive and not very realistic for many of us, myself included.

Many of the articles you read about talk about Paleo as a ‘lifestyle’, which I would agree is the best way to approach it. There is no point in eating this way for a few weeks, losing some weight, because you will if you cut out sugar, salt, alcohol, and most carbs….but the caveat is as soon as you bring those items you gave up back, the weight will follow.

I’ll stick with my mantra – balanced meals = balanced body

I would like to know about fasting. I hear a lot of people talk about doing it as a way to reset their digestive system. Love to hear thoughts on this.  Fasting can be a healthy part of a diet. The problem however is that for many of us the thought of giving up food for a day or a few days is overwhelming. And, if you are going to do that, you can’t just ‘stop eating or drinking’. You have to have high-quality juices, and broths to subsidize. Another factor you have to consider is your health. Are you on medications? Do you have to take them with food? Do you have diabetes or other chronic health conditions? Many of us would be disqualified to fast by our doctor if any of these factors (and others) apply. A better way to ‘reset your digestive system’ without fasting is to give up foods that are hard to digest. For example, GOLO’s Reset 7 promotes the temporary elimination of Red Meat, Dairy and Grains. And incorporating ‘high-water content’ foods can help also. Those include – cucumber, celery, watermelon and more.

If you want to consider a short fast, consult with your doctor first.

GOLO recommends drinking whole milk and eating full fat cheese & yogurt. This seems like the last thing you would want to do when on a diet. I’m so confused? All foods are best in their ‘whole form’ including dairy. Anytime you take something out of the food, it’s altered. In the case of dairy, taking out the fat leaves the sugars. The fat in dairy helps to slow the release of sugar and keeps you fuller longer which can help prevent overeating. When you remove the fat, you may also be removing nutrients: According to Adam Lock, PhD, an assistant professor in the department of animal science at Michigan State University – “The fats in whole dairy foods are highly complex and may contain beneficial ingredients”. Also, a recent study* found that the dairy fats found in milk, yogurt and cheese may help protect against Type 2 diabetes.  This study spanned two decades and according the Dariush Mozaffarian) dean at Tufts University and author of the study, “People who had the most dairy fat in their diet had about a 50% lower risk of diabetes” compared with people who consumed the least dairy fat! WOW!!

*http://circ.ahajournals.org/content/early/2016/03/22/CIRCULATIONAHA.115.018410

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