Power Nutrient #9: Organic Dairy

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Power Nutrient #9:  Organic Dairy

Research is piling up showing what a critical role dairy’s calcium plays in weight control (BEST CHOICE:  Organic low-fat plain yogurt).

Even small deficiencies of calcium change fat-burning signals in your cells and have a dampening effect on metabolism.

But calcium doesn’t just impact weight – a study of 9,000 people in the journal Circulation suggests calcium also protects against the development of metabolic syndrome.

Grass-fed dairy products have saturated and trans fats, but they also include the best kind:  conjugated linoleic acids, or CLAs.

Shown to improve body composition, CLAs help to drive fat out of fatty tissues, where it can be burned up more easily.

The combination of these healthy fats with dairy’s high protein also stimulates the appetite-suppressing hormone CCK.

Organic free-range dairy tastes better, and has no antibiotics or hormones and more omega-3s.

Bonus:  The zinc in dairy also helps to support healthy levels of appetite-suppressing leptin.

Most dairy foods in this country are fortified with vitamin D, which helps your body absorb calcium.

Adequate vitamin D not only helps prevent osteoporosis, it has also been linked with lower risks of cancer, type 1 and type 2 diabetes, high blood pressure, glucose intolerance, and even MS.

Recent research proves our country is incredibly vitamin D-deficient.

Dairy is critical, especially if you live at a higher latitude and don’t get much sun during the fall, winter, and spring.

The best dairy food is, by far, yogurt, primarily because of its probiotics.

Remember you’re 1/10th human, 9/10ths bug.

Your gut is where most of those good bugs live – ideally trillions of them.

The probiotics in plain organic yogurt join up with the “good” bugs already in your gut to help fight against infections and protect you from yeast overgrowth.

The “good” bugs also digest the foods we eat, creating critical vitamins, including enzymes that metabolize cholesterol and bile acid.

Without these microbes, your whole digestive system would squeak to a halt.

Hormone HomeworkHave 1-2 servings per day.

>Take your milk straight – one 8-ounce glass of organic low-fat milk has 290 milligrams of calcium – almost 1/3 of your daily needs – and more than 8 grams of protein.

>Don’t drink chocolate or other flavored milks.  And steer clear of soy milk – while it’s high in calcium, it’s also high in potentially dangerous phytoestrogens.

>Look for brands of yogurt (and occasionally ice cream) with no artificial preservatives, colors, flavorings, sugar, and other sweeteners – organic is best.

>Wean yourself from sugared (or, god forbid, artificially sweetened) yogurts by adding 1/4 cup of plain, then 1/2 cup, then 3/4 cup, to your regular yogurt.  Once you get to 100% plain, use strawberries, raspberries, and blackberries to sweeten your yogurt.

>Steer clear of low-fat dairy products with thickeners and gums – I’d rather you eat a small dollop of real sour cream or a reasonable portion of full-fat cottage cheese than confuse your hormones with synthetic gunk.

>Experiment with other kinds of cultured dairy, such as buttermilk, kefir, or creme fraiche.  Each of these dairy products has the distinctive tang of fermentation – your belly bugs will love you for it.

>Try high-protein Greek-style yogurt – the thicker consistency comes from being strained through muslin so the watery part is removed.

>Go easy on the full-fat cheese – it’s tasty, sure, but don’t forget that taste packs a pretty hefty caloric wallop.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: Lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here – http://bit.ly/13lxgzD


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