I have been catching up on some journal reading this past week and have read some interesting studies that made me think of the guests from the spa. I just want to highlight some of the findings from different studies.
- Lean body mass loss in postmenopausal women was linked to a low protein diet. These women were trying to lose weight on a calorie restricted meal plan and were not eating adequate protein. Be sure to include at least 70 grams of protein per day which is easily done if you plan your meals wisely. Make 1/2 of your plate fruits and vegetables, 1/4 whole grains and 1/4 lean proteins.
- Algal oil capsules were shown to be equal in quality to cooked salmon for omega-3 fatty acids. This is applicable to vegans and vegetarians who choose to avoid fish (and other animal products). Although flaxseeds and walnuts do contain omega-3 fatty acids, the type of omega-3’s they contain aren’t as potent and don’t confer as much of a health benefit as fish sources. Algal oil capsules seem to be a convenient and safe source of omega-3’s for those who do not eat fatty fish.
- In a rather interesting study, the researchers found no difference in composition of conventional milk, rbST-free milk, or organic milk. All three were tested for quality (antibiotics and bacterial counts), nutritional value (fat and protein), and hormone composition (somatotropin, insulin-like growth factor, estradiol, and progesterone). Statistically, only minor differences were found for all samples. Conventional milk had the lowest bacterial count and also less estradiol and progesterone than organic milk. The rbST- free milk had hormone levels comparable to conventional milk. The nutritional analysis came back similar in all the milks, the only difference being that organic milk had slightly more protein than the other two samples. As far as this study is concerned, conventional milk, rbST-free milk and organic milk were found to have no differences.
- In a study of 30 healthy women, those women that ate slowly (taking smaller bites, pausing between bites, and chewing thoroughly) ate less food overall and felt more satisfied at the end of the meal. Therefore, slow down when you eat! You will eat less resulting in weight loss.
Emily Fonnesbeck RD,CD