Is Ice Cream Actually Good For You? Here's What The Science Says by mindbodygreen

 And your competent? doctor told you benefits of this a long time ago, right? Oh NO; PURE FUCKING INCOMPETENCE!

Didn't get any in the hospital, did you?

ice cream (4 posts to July 2012)

Is Ice Cream Actually Good For You? Here's What The Science Says

New Study Challenges Decades-Old Advice to Choose Low-Fat Dairy Products

 Your competent? doctor informed you of the benefits of dairy fat years ago, right? Oh NO; PURE INCOMPETENCE REIGNS!

dairy fat (50 posts to April 2016)

New Study Challenges Decades-Old Advice to Choose Low-Fat Dairy Products

Study finds eating cheese may reduce your risk for this potentially serious health condition

 Of course your competent? doctor told you of the benefits of dairy fat and Grana Padano cheese

• dairy fat (50 posts to April 2016)
• Grana Padano cheese (6 posts to May 2016)

Study finds eating cheese may reduce your risk for this potentially serious health condition

This could be grate news for cheese lovers: A recent study found potential links between cheese and positive health outcomes, particularly when it comes to sleep.

The results of the study, published in the December edition of the Sleep Medicine journal, found that eating more cheese may be linked to a reduced likelihood of developing sleep apnea, a potentially serious medical condition that can cause you to stop breathing while you sleep. 

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The study’s researchers pointed out that although there’s been research focused on the health benefits of cheese, this study aimed to examine the direct relationship between cheese and sleep apnea. The authors noted that essential nutrients found in cheese, including calcium, protein and vitamins, could influence metabolic and cardiovascular health, which are both factors associated with sleep apnea. 

To conduct the study, the researchers analyzed data from the UK Biobank, a large-scale biomedical database in Britain, and the FinnGen Biobank, a research project that collects health data from 500,000 Finnish donors, to analyze potential associations between sleep apnea and cheese consumption.

The study looked at health information from 400,000 people who participated in two long-term studies from the two databanks found that those who ate cheese had a 28% lower risk of having sleep apnea than those who didn’t, according to Food & Wine magazine. 

The researchers implemented an analytical method in their research called Mendelian randomization, which is a method that observes the causal associations between exposures or risk factors with various health outcomes. They also sought to find whether cheese consumption has any potential influence on 44 different biomarkers. Biomarkers are quantifiable characteristics measured in one’s body, such as blood pressure. 

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The results showed that cheese consumption influenced the levels in 23 biomarkers, with six of those biomarkers playing a direct role in the potential relationship between eating cheese and a reduced likelihood of developing sleep apnea. 

“By applying this technique, this study aims to clarify the association between cheese consumption and sleep apnea, identifying potential mediating biomarkers and providing insights into how cheese intake may affect sleep apnea risk,” the researchers wrote.

“These findings underscore the potential of dietary interventions in public health strategies aimed at decreasing sleep apnea prevalence and associated health risks,” they added. 

Dr. Kevin Shayani, chief fellow of pulmonary and critical care at Northwell Lenox Hill Hospital in New York City, told Food & Wine that the study’s results reveal some association between cheese consumption and “a reduction in inflammation and enzymes that are elevated in sleep apnea.”

While this association is certainly exciting, it is far from perfect and should not give people free rein to consume excessive amounts of cheese and dairy products.Dr. Kevin Shayani, Northwell Lenox Hill Hospital in New York City

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“It seems that, in those that consume cheese in addition to their normal diet, there may be some protective effect as it pertains to sleep apnea,” he said. 

But he cautioned that readers should still consider the fact that the study shows a correlation between cheese consumption and a lower risk of sleep apnea — not evidence that cheese consumption causes a reduced risk of the disorder.  

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“While this association is certainly exciting, it is far from perfect and should not give people free rein to consume excessive amounts of cheese and dairy products,” he told the publication, before he also pointed out that some cheeses are healthier and more nutrient-rich than others. 

The Mayo Clinic states that cheese can generally be a part of a healthy diet but that people consider low-fat cheeses to limit calories and saturated fat.

Sleep apnea can be a potentially serious medical condition. It has been associated with increased risks of cardiovascular issues. So it’s important to be aware of the signs and symptoms of the disorder and its treatment. 

According to the Mayo Clinic, types of sleep apnea include obstructive sleep apnea, which is when throat muscles block the flow of air into the lungs, and central sleep apnea, which is when your brain doesn’t send the proper signals to your muscles to control breathing.

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People with sleep apnea may snore, they may feel exhausted when they wake up from a full night’s sleep and they may experience mood changes. 

Though snoring is often associated with sleep apnea, there are other warning signs linked to the condition, such as waking up with a dry mouth, having night sweats and waking up frequently with a headache. 

The Cleveland Clinic lists a variety of ways to treat sleep apnea. Some doctors may recommend weight loss, sleeping position changes and nasal sprays to may help reduce the incidences of sleep apnea. 

Other treatments may include medications; surgery on the nose, mouth or throat; special mouthpieces; and a positive airway pressure treatment, which uses a machine to pump air into the lungs. 

As always, discuss any concerns you may have with your doctor. 

The original version of this story was published on HuffPost at an earlier date.

undefined (Photo: Aurelian Popescu / 500px via Getty Images)

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6 bad foods you should eat to lose visceral fat, according to dietitians

 Because my doctors and therapists WERE COMPLETE FUCKING FAILURES ON MY RECOVERY, I gained weight and obviously now some is visceral!

6 bad foods you should eat to lose visceral fat, according to dietitians

Key Points

• Foods often labeled “bad,” like pasta and nuts, can support visceral fat loss goals.
• Fiber-rich options like fruit, popcorn and whole grains help promote satiety and gut health.
• A balanced eating pattern, plus sleep, movement and stress management can support visceral fat loss.

When it comes to fat loss, one thing is for certain: what you eat matters. However, many people wrongly believe that some nutritious foods are “bad”—pasta, nuts and even fruit are often demonized. But should you actually cut them out of your diet?

First, it’s important to note that there are two types of body fat: subcutaneous and visceral. Subcutaneous fat lies right below the skin, but the more significant health effects come from the visceral fat that’s not visible. While some fat is necessary for health, excess visceral fat can cause long-term health problems. “Visceral fat lies behind your abdominal muscles, and wraps around organs like the stomach, liver and intestines,” says Lainey Younkin, M.S., RD. “Too much visceral fat has been linked to high cholesterol, insulin resistance and high blood pressure, as well as increased risk for heart disease, stroke and type 2 diabetes.”

So if you’re trying to reduce visceral fat, remember, no single food or beverage can reduce it alone, and there’s no reason to eliminate certain foods to meet your health goals. Here are six “bad” foods dietitians agree can help you reach your health goals. 

1. Avocados

Avocados contain unsaturated fats which may be beneficial for visceral fat loss. One small study found that women who ate one avocado per day saw reductions in visceral fat, but a different study found no change in visceral fat in those who ate an avocado daily.

Still, Anna Rosell, RD, recommends foods that contain mono- and polyunsaturated fats, such as olive oil, avocados, nuts, seeds and fatty fish, due to the other health benefits they can provide beyond just fat loss. “Studies have found that including unsaturated fats in your diet not only positively influences blood cholesterol and risk of heart disease, but also body fat distribution,” she says.

2. Full-Fat Dairy

Dairy is one of the more controversial food groups when it comes to weight loss, but you may be surprised to learn that full-fat dairy can be part of a balanced diet that promotes healthy weight maintenance and fat loss. Dietary fat plays an important role in satiety, and full-fat dairy can be a significant fat source in the diet.

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Some studies have shown an association between a diet that incorporates full-fat dairy and a lower risk for abdominal obesity, a measure of visceral fat. As an added bonus, some full-fat dairy sources like yogurt are also high in protein—another nutrient that’s important for satiety and essential in a healthy diet, especially when looking to lose weight.

3. Nuts

“Many people trying to lose weight shy away from nuts in general due to their high calorie content, but those calories are also full of nutrients,” says Julie Stevens, M.P.H., RDN, CPT. The amounts of fiber and protein vary depending on the type of nut, but all varieties offer essential nutrients that are important for a balanced diet.

Some research has found an association between a fiber-rich diet that includes walnuts and a reduction in visceral fat. Other studies have found that when study participants ate tree nuts in place of carbohydrate-rich snacks such as pretzels, graham crackers or animal crackers, they experienced a reduction in waist circumference.

“Almonds in particular are high in magnesium, vitamin E and fiber,” says Stevens. “They are also high in heart-healthy unsaturated fat. A great addition to a healthy snack or sprinkled on a salad.”

4. Popcorn

Popcorn may not be top of mind when considering foods that aid in visceral fat loss, but compared to other popular snacks, popcorn can be an excellent choice. “One serving (about 3 cups) of plain popcorn contains approximately 4 grams of fiber, 22 grams of carbohydrates and 110 calories,” says Danielle Townsend, RDN. “Compare that to 3 cups of potato chips (approximately 30 chips) which contain 1 gram of fiber, 23 grams of carbohydrates and 225 calories.”

These nutrient differences can have a significant impact when following an eating plan for weight and fat loss. “Foods lower in carbs and higher in fiber are associated with healthy weight loss and reduction of visceral and subcutaneous fat,” says Townsend. Popcorn is both higher in fiber and lower in calories than potato chips, making it a good choice if you’re looking for a crunchy snack.

5. Pasta

Pasta is often one of the first foods many people avoid when attempting to lose weight or change their body composition. However, pasta and grains in general (specifically whole grains) can be an important source of fiber in the diet, which helps to increase satiety after meals.

Daria Zajac, RD, LDN, recommends choosing a type of pasta that’s higher in fiber. “Opt to choose whole-grain or legume-based pastas to increase your fiber intake to support a healthy gut and to stay fuller longer,” she says. “The key is to choose heart-healthy carbs like whole grains, nonstarchy vegetables and fruits to promote health and long-term weight loss.”

6. Fruit

Some fruits are naturally higher in sugar than others, leading many to believe that they should be avoided if weight loss is a goal. However, this is a myth. “All fruits are packed with vitamins, minerals and fiber, which support healthy weight maintenance and weight loss,” Sheri Gaw, RDN, CDCES, says.

Many studies have found an association between increased fruit and vegetable intake and reductions in visceral fat. Considering most Americans don’t consume enough fiber, adding more fruit to the diet could benefit many people. Incorporating a variety of fruits can help you increase your intake of fiber, vitamins and other nutrients.

Our Expert Take

The foods you eat play an important role in helping you lose visceral fat. Even those traditionally considered to be “bad”—like full-fat dairy, fruit and popcorn—can aid in fat loss. That said, the most important thing is having an eating pattern that is balanced and meets your calorie needs.

In addition, looking at the full picture of health is important for fat loss. “Along with dietary changes, getting enough sleep, reducing stress and exercising can help reduce visceral fat,” says Younkin. “Just remember, you can’t spot-reduce fat, so doing a bunch of sit-ups won’t rid you of visceral fat. To burn fat, you need to eat in a slight calorie deficit, increase daily movement like walking and do a mix of cardio and strength-training workouts throughout the week.”

Read the original article on EatingWell

Saturday, July 4, 2026

Whole Milk or 2%? Nutritionists Reveal Which Is Actually Healthier

 Didn't your competent? doctor tell you about the benefits of dairy fat? NO? So, incompetence?

• dairy fat (50 posts to April 2016)

Whole Milk or 2%? Nutritionists Reveal Which Is Actually Healthier

We asked the experts to break down the real differences—so you can feel good about what’s in your glass.

Milena Boniek/Getty Images

Key Takeaways

• The biggest difference between whole milk and 2% is fat content—nutrient levels like calcium and vitamin D are nearly identical.
• Whole milk’s fat can boost satiety, help absorb key vitamins, and may even support heart health when consumed in moderation, while 2% is better for those looking for low-fat dairy options.
• The healthiest milk is the one you’ll enjoy and drink regularly—both whole and 2% offer the same core benefits.

Milk is a staple in almost every household, whether it’s poured over cereal, added to coffee, blended into smoothies, or enjoyed in a glass. But when it comes to choosing between whole milk and 2%, the decision can feel more complicated than it seems. Is one option healthier? Does fat content really make a difference? What should you consider when picking what’s right for you or your family? 

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We spoke with some experts to break down the real differences between the types of milk you might see on grocery store shelves, and how to make the best choice for you and your dietary needs.

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What’s the Main Difference Between Whole Milk vs. 2%?

“The difference is the fat content,” says Dr. Michelle Schack, dairy veterinarian and co-founder of DairyKind, a company that works to promote animal care and nutritional transparency. “Whole milk has 3.25% fat content (by weight) while 2% milk has, as the name suggests, 2% fat content (by weight),” she says. Whole milk has about eight grams of fat and roughly 150 calories per cup, while 2% milk contains around five grams of fat and 120 calories. But otherwise, Dr. Schack goes on to share that the other key nutrient levels—like calcium and vitamin D—are nearly identical. 

Similarly, registered dietitian Hilary Walentuk, RD, agrees. “All cow’s milk, regardless of fat content, contains the same 13 essential nutrients per serving,” she explains, including essential vitamins, potassium, and high-quality protein, which are all vital for maintaining bone density, muscle function, and overall health. “The only real nutritional difference is the fat and calorie content. Everything else stays the same.”

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The Role of Fat

Fat has long been treated as something to avoid—but in reality, not all fats are created equal. When it comes to milk, fats serve many important functions in the body: “Fat carries flavor, so whole milk tends to taste richer, which can increase enjoyment,” Dr. Schack says. And that flavor could have an additional benefit, as people may find they’re more satisfied even when they're drinking less. “Whole milk tends to keep people feeling fuller longer because fat slows gastric emptying,” she explains.

Fat also plays a role in how your body absorbs nutrients. Vitamins A and D, which are both in milk, are fat-soluble, which means your body needs some fat to absorb them properly into the bloodstream. “Vitamin D is essential for calcium absorption and bone health,” Dr. Schack says. “And vitamin D is one of the most common nutrient deficiencies in the U.S.”

And it’s not just the healthy fats that give whole milk its edge. Walentuk shares that there are even more hidden benefits: “Whole milk dairy contains over 400 unique fatty acids,” she says. “This complex nutritional profile may help explain why studies show a link between full-fat dairy and heart health.” That doesn’t mean more is always better, but it definitely challenges the idea that low-fat equals healthier.

How to Choose What’s Right for You

So how do you know which milk is best for you? The answer largely depends on your individual health goals, taste preferences, and lifestyle.

If you’re watching your fat intake for medical reasons—such as high cholesterol or heart disease—2% or low-fat options might be the healthier choice. “Lower-fat milk is a great option for someone looking to reduce calories or fat in their diet but not looking to sacrifice nutrition,” Walentuk says. “But the healthiest milk choice is the one a person will drink and enjoy.” And if you're concerned about heart health, research shows that moderate consumption of whole milk can still fit into healthy eating habits, especially when balanced with other dietary choices throughout the day.

For those who enjoy the taste of milk and want a creamier texture and richer flavor, whole milk might be a better fit, Dr. Schack says. However, “all milk is safe and wholesome,” she emphasizes. No matter your choice, both experts agree: you really can’t go wrong when drinking milk. “Milk is still one of the most accessible, affordable ways to get essential nutrients,” Walentuk says. “Whether it’s whole or 2%, the most important thing is that it works for you.”

Read the original article on Real Simple