Tag Archives: conjugated linoleic acid

Recipe: Grassfed Creamy Yogurt Fruit Topping

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.”

My Creamy Yogurt Fruit Topping is made with grassfed cream and grassfed yogurt, making it an excellent source of CLA. Whether your goal is to lose weight or to restore weight, CLA will help your body gain lean skeletal muscle and reduce stored fat. For more information on the benefits of CLA, be sure to read ‘CLA + Trans-fats‘ and ‘Why Does CLA Cause an Increase in Lean Skeletal Muscle Mass and a Decrease in Stored Body Fat?

Grassfed Creamy Yogurt Fruit Topping
Ingredients
1/2 cup Snowville Whipped Cream (preparation directions follow below)
1/2 cup Traders Point Plain Whole Milk Yogurt
1 tbsp Uncle Matt’s Organic Orange Juice
1 tbsp unsweetened strawberry preserves

Directions
In a small mixing bowl, combine whipped cream and whole milk yogurt.
Add orange juice and strawberry preserves.
Stir until combined.
Pour over diced fruit. I use oranges, pears, bananas, blueberries, and chopped prunes.
Top with walnuts, almonds or coconut, if desired.

Serves 3.

Nutrition Information/per serving (for sauce only)
Calories – 125
Fat – 9 grams
Protein – 2 grams
Carbs – 10 grams

Snowville Whipped Cream
Ingredients
1 cup Snowville Whipping Cream
1/4 cup organic powder sugar or Coconut Secret Coconut Crystals
1/2 tbsp pure vanilla

Directions
In a glass bowl, beat the cream and vanilla in a chilled non-reactive bowl with a whisk or an electric mixer just until they hold a loose peak.
Add the sugar, beat until soft peaks form. Be careful not too overbeat!
Refrigerate, up to four hours.

Makes 6 servings.

Nutrition (per serving)
Calories – 190
Fat – 19 grams
Protein – 0 grams
Carbs – 6 grams

Let’s Connect!

Take my new Eating Disorder survey!

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Contact Dr Norton by phone 513-205-6543 or by form

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Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

Please credit ‘© 2012, Dr J Renae Norton. http://edpro.wpengine.com’

Why Does CLA Cause an Increase in Lean Skeletal Muscle Mass and a Decrease in Stored Body Fat?

Grassfed Beef and Dairy are Excellent Sources of CLA

photo used under a creative commons license

“I’ve been treating eating disorders (ED’s) and obesity for nearly 25 years and have always had good outcomes.  My rate of success improved dramatically, however, when I discovered the critical role that processed food plays in causing as well as in preventing recovery from Anorexia, Bulimia, Bulimarexia, (a combination of the two) Binge Eating Disorder (BED,) Emotional Eating and Obesity. To this end, I find it of great importance to provide both my patients and readers with relevant nutrition information to aid in their recovery. You can view all my Nutrition, Fitness, and Health articles here.

Upon posting the article on ‘CLA + Trans-Fat’, I received a few inquiries about how CLA causes an increase in lean skeletal muscle tissue, and decrease in stored body fat. In order to understand the process involved, we first need to examine the process involved in gaining lean skeletal muscle mass and the process involved in accumulating body fat.

How Do We Gain Lean Muscle Mass?

Every muscle cell has a protein-transporter which exists in a dormant cell in the center of the cell. This protein-transporter is known as ‘Glucose Transporter 4’ or simply ‘GLUT4’.

GLUT4 becomes activated in muscle cells when the cells experience tension and vibration, such as that which occurs during strength-training.

When GLUT4 is activated, it comes to the cell’s surface and takes in glucose. The muscle cell uses this glucose to fuel and repair muscle tissue, resulting in an increase in lean muscle mass.


How Do We Accumulate Body Fat?

Much like muscle cells, every fat cell in the body also contains a dormant protein-transporter known as GLUT4.

GLUT4 becomes activated in fat cells when they experience an increase in insulin, most commonly occurring when we eat.

When we take in nutrients, some of those nutrients are converted into glucose, resulting in increased blood sugar levels. In response, our bodies begin to produce insulin. This insulin travels through our blood stream, activating the GLUT4 within our fat cells.

When the GLUT4 is activated, it comes to the cell’s surface and takes in glucose, resulting in an increase in the size of our fat cells.

How does CLA Effect the Growth of Muscle + Fat Cells?

Studies clearly show that CLA causes an increase in lean skeletal muscle tissue and a decrease in stored body fat. What causes this?

When we eat a food that contains CLA, our muscle cells experience an increased concentration of GLUT4. Conversely, our fat cells experience a decreased concentration of GLUT4. This change in concentration allows our muscle cells to take in more glucose to fuel and repair muscle tissue, while forcing our fat cells to taking in less glucose after eating. The result? Increased growth in muscle tissue, decreased growth in fat tissue.

And that’s why we can enjoy foods like grass-fed whipped cream, grass-fed cheeses and grass-fed butter without worrying about gaining body fat!

Let’s Connect!

Take my new Eating Disorder survey!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

Please credit ‘© 2012, Dr J Renae Norton. http://edpro.wpengine.com’

Sources

http://www.fasebj.org/cgi/​content/meeting_abstract/24/1_​MeetingAbstracts/541.22

Dairy Aisle Confusion

Choosing Healthy Dairy Products

“Making informed nutrition and fitness-related decisions can be somewhat overwhelming for those in therapy for eating disorders (anorexia, bulimia, bulimarexia, binge eating disorder) and obesity. To this end, I’ve compiled a set of handouts to provide handy reference guides to both my readers and clients. You can view all my Nutrition and Fitness Handouts here. Be sure to check back frequently, as I am always adding new handouts to my list!”

With all the varieties of milk available in grocery stores today, it is very difficult to know which type of milk is the healthiest. In this post, I hope to provide both my patients and readers with some insight to make the decision-making process less stressful.

Today’s milk is much different from the milk our grandparents and great-grandparents drank. Much of the milk in stores today:

  • comes from cows that produce A1 beta-casein
  • comes from grain-fed cows
  • is pasteurized (and in some cases ultra-pasteurized) and homogenized
  • contains synthetic vitamins, antibiotics and growth hormones
  • has dry milk added to improve consistency

We can avoid some of these unhealthy aspects of today’s milk by consuming milk from grass-fed cows when possible. Milk from grass-fed cows has many health benefits, including but not limited to:

  • it contains five times more conjugated linoleic acid (CLA)
  • it contains the perfect ratio of essential fatty acids. This can reduce the risk of cancer, heart disease, autoimmune disorders, allergies, obesity, diabetes, dementia, and mental health disorders
  • it contains more beta-carotene, vitamin A, and vitamin D than grain-fed milk

So, what kind of milk should you buy? I’ve created a handy, quick-reference guide to use when making your decision.

*Raw milk is only legal for purchase in my area through cow-share programs. To find out the laws in your area, check here

The Cornucopia Institute recently did an in-depth investigation of over 100 organic dairy farms throughout the United States. They ranked each dairy based on organic farming practices and ethics. I’ve summarized some of the findings for some of the organic dairy farms that sell milk in the Cincinnati area (for readers outside of the Cincinnati area, you can find more dairy farm ratings here)

Traders Point (milk and yogurt) was the only dairy farm in my area that was rated ‘Outstanding’ (5 out of 5 cow rating) (Snowville Creamery was not included in the report)

-Dairy farms that were rated ‘Excellent’ (4 out of 5 cow rating) include:

Ben and Jerry’s Organic Ice Cream was the only locally available ice cream that was rated ‘Very Good’ (2 out of 5 cow rating)

-Dairy farms that were rated ‘some or all factory-farm milk or unknown source, but better than conventional’ (1 out of 5 cow rating)*

-Dairy farms that were rated ‘Ethically Deficient’ (0 out of 5 cow rating)* include:

  •  Horizon Organic Milk
  •  Aurora Organic Milk
  •  Back to Nature Cheese

*There were no ‘1 cow rated farms’ or ‘0 cow rated farms’ that agreed to participate in the investigation, so score was based on information that was publicly available

Although milk has changed over time, we can still make healthy decisions by becoming informed consumers. Thanks to institutes like Cornucopia, we can gain much knowledge about where our food is coming from.

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2011, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

Please credit ‘© 2011, Dr J Renae Norton. http://edpro.wpengine.com)’.

Sources:
www.foodrenegade.com/healthy-milk-what-to-buy/
www.eatwild.com/articles/superhealthy.html
www.cornucopia.org/dairysurvey/index.html

photo used under creative commons license, flickr user kakie