Does Garcinia cambogia work for weight loss?

The fruit garcinia cambogia is a tropical fruit that has been utilized as a weight loss supplement. The active ingredient, hydroxycitric acid, has been purported to boost fat burning and lower appetite. AS such, it is being sold in various pharmacies and stores as a weight loss agent.

However, numerous clinical trials have been conducted showing no significant difference in weight loss in patients that have been given the supplement. These studies were conducted over limited periods of time (12 weeks) so there could be potential for greater benefit over time, but this does not appear to be a game changer supplement. One study (here) showed no significant difference in weight loss of fat accumulation in patients treated with the supplement. Another study (here) showed no significant difference in weight loss although there was some decrease in visceral fat accumulation.

Hidden Causes of Weight Gain

1. Antibacterial Agents Used In Unexpected Products like Toothpaste. Antibiotics are so effective at causing weight gain that farmers add them to livestock feed. Antibacterial products too, particularly those containing triclosan, have been linked to numerous ailments including weight gain. A Stanford study from 2013 showed that higher urine triclosan levels are linked with a higher body mass index. See the study linked: here.

Triclosan is an ingredient in major toothpaste brands like Colgate (though Crest appears to not use it), many soap brands (Dove, Lever, etc) as well as deodorant brands like Old Spice. See a more comprehensive list linked: here.

2. Low Vitamin D Levels. Low vitamin D levels has been repeatedly linked to weight gain, particularly in older women. In fact low Vitamin D levels have been associated with a range of ailments including cardiovascular disease, mood disorders, and declining cognitive function.  See a review linked: here. It is such an easy thing to correct too - either go outside more without sunscreen or take a supplement!

3. Eating Too Little Fat. Healthy fats like those in olive oils signal to your body that you are full, on top of the many other health benefits of healthy fats. In studies of equivalent calorie diets, patients who incorporated healthy fats (rather than eating a low fat diet) lost more weight and were more likely to stay on the diet. The study is linked: here.

A Winter Staple! - Sausage & Kale Soup

Sausage & Kale Soup

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This recipe is a really simple soup that can produce leftovers for days! Start to finish in under 45 minutes.

3/4-1 pound Italian pork sausage - casings removed
2 TBSP olive oil

• In a large pot with a heavy bottom add olive oil and turn stove-top heat to medium high.
• Add sausages and mash with wooden spoon to chunks. Allow sausage to turn golden brown (approximately 5 minutes).

2-3 Celery stalks - thinly chopped, leaves on
2 Medium yellow onions - Diced

• Reduce heat to medium. Add celery and onion to pot once sausage has browned.
• Allow celery and onion to soften (5-7 minutes). Stir occasionally to prevent burning.

Bay Leaf
2 quarts chicken stock/broth

• Add bay leaf and chicken stock to pot once celery and onions have softened.
• Bring Soup to boil. Once a rolling boil reduce to simmer.
• Partially cover and allow soup reduce ~3/4 original volume (25-30 minutes).

Bushel of Kale - approximately 3/4 pound
Salt
Pepper

• Wash kale and tear into bite size (~2x2 inches or less). Discard woody stem of kale.
• Increase stove-top burner to medium heat.
• Stir kale pieces into soup. Allow kale to wilt (3-5 minutes).
• Season with salt and pepper.
• Remove from heat.

ENJOY! 

Paleo Marshmallows

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I always assumed that marshmallows must be unhealthy because they seemed so unnatural. I'm not 100% positive about the nutrition value of gelatin, an ingredient in marshmallows, but it should be Paleo given it is made from animal skin/ bones. See the following link, which I thought was a good summary of potential nutritional benefits of gelatin.

http://paleomagazine.com/is-gelatin-paleo

My main hesitation to switching my prior assumptions completely despite the arguments above is the final product bought in stores seems a bit processed. See the process for creating gelatin below.

http://en.wikipedia.org/wiki/Gelatin#Production

However, marshmallows are a light, airy treat that are easy to make and gelatin doesn't sound nearly as bad as I had previously assumed.  See recipe below.

Ingredients:

1. 1 C (240 g) filtered water
2. 2 TBSP (20 g) powdered gelatin, 225 bloom strength, same as Knox gelatin
3. 1/2 C (100g) Manuka honey
4. 1/2 C (100g) maple syrup
5. 1 tsp vanilla extract
6. 1/2 tsp salt
7. Arrowroot starch

Directions:

1. Mix the ½ C water and gelatin in a stand mixer.
2. Allow to bloom (gelatin soaking up water).
3. Add the ½ C water plus honey and syrup in a pot on stove top.
4. Heat to 245 Deg F.
5. Mix heated honey, syrup, nectar / water with the gelatin in the stand mixer.
6. Beat for 7 minutes high speed with whisk attachment.
7. Add Vanilla
8. Transfer to arrowroot dusted parchment

Within 1hr, marshmallow should be set and easy to manipulate.

Cheesy Pizza

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Crust:

1 cup shredded whole milk (low moisture) mozzarella + 1/3 cup for topping
1 Tbsp Coconut flour
1 Tbsp Flax meal
1 large egg
1 tsp baking soda
1 tsp salt

1. Preheat oven to 500+ degrees F.
2. Mix all ingredients in a mixing bowl. Ensure egg is evenly distributed in mixture.
3. On a parchment lined pan, press out dough to 9-10" diameter.
4. Bake crust for 6-7 minutes. Crust should be browned throughout, edges will appear a little darker.
5. Remove crust from oven, transfer to wire rack.
6. Add 1/3-1/2 cup tomato sauce (see recipe below), 1/3 cup shredded mozzarella, and any other desired topping.
7. Change oven setting to Broil and move rack to highest level. Place pizza directly on wire rack (or pizza stone if available). Broil for 2 minutes or until mozzarella begins to bubble. Remove, cut into quarters and enjoy!

Tomato Sauce:

*This recipe will make about 3 cups, way more than necessary for one pizza. But will keep in the refrigerated for several weeks, and the flavors improve with time. Higher quality tomatoes will be noticed*

1/4 cup olive oil
1 crushed garlic clove, finely diced
1 Tsp fresh oregano, chopped
1 Tsp Salt
Bay leaf
1 Tbsp tomato paste
28 oz. canned chopped or whole plum tomatoes with liquid

1. In a sauce pan under low-medium heat, add oil, garlic, oregano, bay leaf, and salt. Cook gently until garlic starts to bubble, about 10 minutes.
2. Add Tomato paste and stir for 5 minutes.
3. Add tomatoes with liquid, increase heat and stir to boil. Reduce heat to simmer.
4. Simmer for 1 hour, uncovered, stirring occasionally.
5. Remove Bay leaf and serve. Refrigerate extra sauce in an air tight container.

Roasted Chicken and Vegetables

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Ingredients:

·      3-4 lb whole chicken
·       4 medium carrots – cut into inch sticks
·       3 leeks, stems and leafy green section removed, thoroughly washed – split down middle, but leave        stem intact (about ¾ inch from end). Trim root hairs.
·       2 small Spanish onions, peeled with roots trimmed – quartered leaving root end with each quarter.
·       6-8 small (golf-ball sized or smaller) red skinned or butterball potatoes) – washed but leave skin
·       4 Tbsp butter
·       6 garlic cloves – 3 crushed with skin on for stuffing. 3 skinned loosely diced
·       ¼ cup olive oil
·       Tsp fresh thyme diced, plus 3-4 extra sprigs for dicing
·       Tsp rosemary diced
·       1 Lemon cut into 6-8 wedges
·       Salt
·       Pepper

Preheat oven to 475^oF.

Chicken prep:

1. Ensure chicken is at room temperature, washed and patted thoroughly dry. Remove chicken wishbone.
2.  Rub inside of chicken with 2 Tbsp butter and 1-2 Tsp of salt. Add lemon wedges, crushed garlic, and sprigs of thyme to the cavity.
3. Truss the chicken with string, ensuring wings are pulled back and legs are crossed.  Tuck a few more sprigs of thyme under the wings, add a lemon wedge in the nook of each wing.
4. Generously salt outside of chicken and rub with remaining butter. Set aside.

*For crispier skin, purchase chicken one day ahead and refrigerate uncovered overnight. This allows the skin to dry out.

Vegetable prep:

1. In a mixing bowl, add all vegetables, potatoes, and diced garlic, thyme, rosemary.
2. Add olive oil and toss well. 
3. Transfer to a large dutch oven, pot, or skillet - ideally cast iron. Form a bed with a slight depression in the center.
4. Place chicken on top of vegetables and set in the oven.

Cooking:

1. After 25 minutes reduce oven temperature to 400^oF.
2. Cook until the internal temperature of the thickest part of the breast reaches 160^oF, about 50 minutes.
3. Remove chicken and let rest on carving board for 10 minutes. The internal temperature will continue to rise to reach the magic 165^oF.
4. Continue roasting the vegetables in the pot/skillet/dutch oven in the juices generated from the chicken until ready to serve the chicken.

                  

Almond Flour Biscuits

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Ingredients:
1 cup almond flour
4 egg whites
1/3 cup butter chilled
1 teaspooon baking powder
1/2 teaspooon salt

Recipe:

1. Pre-heat to 350 degrees.
2. Combine flour and butter in food processor.
3. Pulse to combine until mixture starts to clump.
4. Add remaining ingredients and mix well.
5. Divide evenly in four portions on pan lined with parchment paper.
6. Bake for 25 minutes until lightly browned.
7. Enjoy!