Full Fat Dairy Makes a Comeback

An ever-expanding pile of research papers is challenging the idea that we need to avoid full-fat varieties of dairy products like yogurt and milk. There may be no need to settle for fat-free versions that could be less satisfying: For instance, a new study published in The American Journal of Clinical Nutrition involving more that 2,900 US seniors aged 65 and above found that whole-fat dairy consumption appears to do little harm when it comes to cardiovascular disease.

Scientists came to this conclusion by measuring blood levels of three fatty acids found in dairy products--including trans-palmitoleic acids related to heart disease and all-cause mortality--at the beginning of the study period in 1992 and then again at years 6 and 13. Not only were none of the fats sourced from dairy significantly associated with death, but one type (heptadecanoic fatty acid) was linked to lower rates of cardiovascular disease mortality.

This drives home the point that higher-fat foods like cheese need not be banished from our diets as long as we practice some degree of portion control. There are no guidelines stating that we should have no saturated fat in our diets. We just need to cap it at a certain level (the Dietary Guidelines for Americans suggest that saturated fats account for less that 10% of total daily calories). This research should give pause to people replacing plain, whole-fat yogurt with a flavored, fat-free type--that may be loaded with added sugars--to avoid high fat content.

As a Bulgarian, plain full-fat yogurt is a regular part of my diet. I like to mix it up with a little oatmeal and walnuts for breakfast. How do you like to consume your dairy?

Freezing, Pulsing, and Floating

While regular exercise and healthy eating are the most important things we can do to stay healthy, therapeutic treatments that can also be helpful. You have likely heard of acupuncture, chiropractic, and massage therapy. They have received greater validation in recent years and are sometimes even covered by medical insurance. Some newer treatments have come on the horizon lately, and I've been lucky to give them a try. Here's what I thought:

Cryotherapy
Whole Body Cryotherapy (WBC) stimulates the body’s natural healing abilities through exposure to extreme cold. While originally developed as a treatment for rheumatoid arthritics, it has recently gained popularity among professional athletes and celebrities. I tried cryotherapy twice with GoCryo, a mobile van which comes to Fit periodically. To prepare, I changed into a bathrobe and put on gloves and socks, all of which they provide. Then I stepped into a shower stall shaped freezer for 3 minutes while it got down to below freezing temperatures. It was very cold and while I did feel greater energy the rest of the day, I unfortunately did not notice much improvement in alleviating my rheumatoid arthritis symptoms. However, perhaps I would see better results with more regular "freezing," as others have. GoCryo offers Fit members a 20% discount.
       

PEMF: Pulsed Electromagnetic Field Therapy
This process involves directing strong, pulsed energy waves toward damaged or injured areas of your body. The electromagnetic pulse stimulates cellular equilibrium/recharge, and greater circulation. Each pulse creates micro-tears at weak points at cellular levels which stimulate natural healing and strengthening. The resulting effects can include faster healing, decreased inflammation, pain relief, greater range of motion, etc. After my second 1hr treatment at Bio-tique in Poway, I noticed less pain and swelling in my joints. I now go once or twice a week and spend 30 minutes getting the "whole-body" electromagnetic treatment (as pictured below) and then another 30 minutes just focusing on the swollen joints in my hands. Bio-tique also offers infrared sauna and genetic testing. Fit members receive a 20% discount, but you can get your first treatment for free if you mention my name.


Float Therapy
Floating is an experience of total relaxation in your own personal, weightless environment where all five of your senses are free from external stimuli.
This is achieved by soaking in the purified mineral rich Epsom Salt water, breathing the highly filtered air of the ‘float’ environment, and removing all external stimuli that stress the mind. I tried this out at flot in downtown San Diego. After checking in, I showered and entered the sensory deprivation tank, where I floated for the next hour. I don't have much experience with meditation, and perhaps this is why I didn't enjoy the floating experience that much. I felt restless and ended up with stiffer joints than when I went in. However, if meditation and contemplation is your thing, you'd probably enjoy it. flot gives Fit members 25% off.

Have you tried out any of these therapeutic modalities or any others? I'd love to hear about your experiences.

Portion Size Distortion

Ballooning portion sizes are considered a major player in the startling rise in obesity rates in recent decades, but current research points to evidence that we can turn this around.

A study in the April edition of the American Journal of Clinical Nutrition showed that exposure to smaller portions can recalibrate people's perception of how much is enough. In the first of the experiments, volunteers randomly ate either larger (440 calorie) or smaller (220 calorie) portions of the same quiche-and-salad meal. In the second experiment, a day later, volunteers could eat as much of that same food as they pleased. A week later, they were asked about their portion size preferences.

The scientists found that eating a smaller portion of food during the first experiment led to people consuming less of the food the next day. They also showed a tendency to feel satisfied with smaller portions a week later. The findings suggest that reducing portion sizes for packages and restaurant food could lead us to consider these new sizes "normal" and, in turn, help put the brakes on excess consumption.

Do you find that your portion sizes increase over the winter in response to some larger holiday dinners?