Nutrition Unscrambled

Happy Thanksgiving from ENC

By Anna Shlachter, MS, RD, LDN
November 22nd, 2011

We wanted to take a moment and thank our readers! We are thankful to be able to educate and work with each of you.

Last week I blogged about eating around the holidays, so I thought I’d send a gentle reminder about not skipping breakfast by providing you with great egg breakfast recipes. If you haven’t made breakfast plans, there are plenty of ideas here! Even health professionals who understand the importance of breakfast need to be reminded not to skip breakfast on those days where we are busy (preparing for our “feast”).

Remember to get moving! Take a walk with the family, play football outside or even get active with WII. My gym is actually open on Thanksgiving morning and they are having a “Get Pumping” class.

Everyone have a safe and healthy Thanksgiving and don’t forget to take some time and reflect on what you’re thankful for!



Beat the Sleep after the Thanksgiving Feast

By Marcia Greenblum, MS, RD
November 21st, 2011

The common wisdom at Thanksgiving is that the amino acid tryptophan, found in turkey, is responsible for the sleepy feeling one gets after the big meal. Well, new research completed at the University of Cambridge focused on the post prandial effects of different macronutrients has found it may be the carbohydrates, rather than the proteins in meals, that make us more lethargic and less efficient calorie burners. The research, published in the scientific journal Neuron, has implications for understanding obesity and sleep disorders.

Wakefulness and energy expenditure rely on “orexin cells”, which secrete a stimulant called orexin hypocretin in the brain. Reduced activity in these unique cells results in narcolepsy and has been linked to weight gain. By highlighting these cells with genetically targeted fluorescence in mouse brains, and then introducing different nutrients such as amino acid mixtures similar to egg whites, while tracking orexin cell impulses, the researchers found amino acids stimulate orexin cells. Previous work by the group found that glucose blocks orexin cells (which was cited as a reason for after-meal sleepiness), and so the researchers also looked at interactions between sugar and protein. They found that amino acids stop glucose from blocking orexin cells (in other words, protein negated the effects of sugar on the cells).

So, the implications of this research are, if you’re trying to stay focused on the road after the big meal, cut down on the potatoes, dressing and pie and go for the turkey, ham and oysters at Thanksgiving dinner. In addition, this research suggests you consider replacing the donut, sugary cereal and sweet roll at your daily breakfast meal before work or school and eat more of the protein foods like eggs, ham, milk and cheese to be the most efficient and focused throughout the day.



Holiday What? Gain

By Anna Shlachter, MS, RD, LDN
November 18th, 2011

As we approach the holidays it does not mean you “have to gain weight”. It seems many people do not understand moderation, but I think they do realize when they’ve eaten too much!

Some things you can do to have a Healthy Holiday and not a Hefty Holiday!

Make sure to eat adequate protein at breakfast and (lunch) before the event-Try to distribute your protein throughout the day. Did you know many people do not eat very much protein at breakfast? Research is showing distributing protein to about 30 grams per meal is helpful for satiety and metabolism. Below is a chart showing common protein consumption vs balanced protein distribution.

Starting with a protein rich breakfast will keep you satisfied longer and you’ll feel better throughout the day. Here is an example of how popular breakfast items stack up as far as protein.

Another option to prevent overeating at a party is to have a healthy snack before the party. At ~70 calories a hardboiled egg is a great choice! Drink plenty of water before the party too.

Other tips:
Arrive to the party fashionably late and don’t stand near the “appetizer table”. You can always save your appetite (and calories) for the main entrees and even dessert (I am sure to save some of my calories for this because it is always so tempting). If your favorite appetizers are served have a few, but remember some appetizers can be several hundred calories in just a few bites!

It is ok to scope out the food before filling your plate. You can be picky!! Decide what you really want. If you want several higher calorie/fat items-take smaller amounts of each!

Get moving! Do not forget to exercise to offset those “indulgences”. Also, you’ll feel better and beat holiday stress. Be active with family members or friends to catch up during the season.

Even if you overindulge- get back on track for the next meal/next day. Do not throw your health and nutrition to the wind! Start your next meal with a great high quality protein and get moving!



Elevating Awareness and Intake of Choline: An Essential Nutrient for Public Health (article review)

By Anna Shlachter, MS, RD, LDN
November 17th, 2011

By: Kasia Ciaston

Today we have another blog by our Dietetic Intern Kasia Ciaston.

Early research conducted on choline from the 1930’s established the link between low choline and liver/muscle damage. Since then, choline has been deemed as an essential nutrient and the latest evidence demonstrates the increased significance of choline throughout the lifecycle.  Data collected by the 2005 National Health and Nutrition Examination Survey revealed that 90% of the U.S. population was consuming less than adequate amounts of dietary choline.  Although choline is produced internally, there are sub-populations with increased requirements due to genetic variations. A recent article in Nutrition Today explains emerging research demonstrating the vitality of choline consumption at all stages of life.

Pregnancy

Choline requirements during pregnancy and lactation are particularly high. Choline is present in high concentrations in amniotic fluid and breast milk which in turn increases maternal demand for the nutrient. A low of intake of choline in this population has been linked to preeclampsia, premature births, and very low birth weights. Emerging science shows that like folic acid, low choline intake doubles the risk of neural tube defects

In animal studies conducted with rats, low choline intake during pregnancy was linked to long-term cognitive impairment. Rats consuming adequate choline exhibited slower declines in memory and attention.

Childhood

Studies suggest that choline-sensitivity continues after birth into infancy. Adequate choline during this stage may enhance brain development, memory, and learning abilities later on in life.

Adulthood

Increased amounts of homocysteine in the body have been linked to higher risks for cardiovascular disease, bone fractures, cancer, and cognitive impairment. Due to the essential role of choline in the breakdown of homocysteine among other metabolic markers – choline has been tagged as playing potential roles in reduced inflammation and cardiovascular risk

The implications of choline within the health care field are far and wide. The importance of choline throughout the lifecycle is becoming more prominent, but more research is still needed to substantiate its claims to fame.



The Fast Food and the Furious

By Anna Shlachter, MS, RD, LDN
November 16th, 2011

By: Kasia Ciaston

Today’s blog post is from guest writer Kasia Ciaston.  Kasia is a Dietetic Intern at Loyola University and is ENC’s first intern!

Today is National Fast Food Day. Should we be celebrating or criticizing this day of readily prepared foods? The assortment of additives, preservatives and fat contents make these energy-dense foods controversial, but there’s no debating their popular reputation here in the United States. Whether you’re a supporter of the $110 billion fast food industry or a fan of foods with more pronounceable ingredients (monosodium gluta-what?) today is the day to observe and maybe even take part in a fast-food meal at your favorite hot spot.

For those of you frequent-fast-foodies out there who are always on-the-go or don’t have time to cook – there are ways to make healthier choices at the fast food establishments you enjoy. Share my top 10 savory fast food swaps and your clients will see a savings….in their waistlines!

  1. Instead of the jumbo double-decker cheeseburger (440 calories, 25 grams of protein), opt for grilled chicken (300 calories, 28 grams of protein) instead - lean protein may lead to a lean body!
  2. Drink water or unsweetened iced tea instead of sugar-sweetened sodas or juices for caloric savings in the hundreds. A large Coke contains about 310 calories and 86 grams of sugar – that’s almost half a cup of pure sugar!
  3. With salads or subs – choose an oil based vinaigrette dressing instead of anything with the word ‘creamy’ in the name. Using less dressing than you usually do adds to the caloric savings.
  4. Mayonnaise on the side please! – Approximately 2 tablespoons of mayo adds up to 200 added calories or more. Use ketchup or mustard, which have zero grams of fat.
  5. Instead of fries, onion rings, or tater tots – go for a side salad, baked potato, fruit parfait, or even pack your own healthy snack!
  6. Blended or iced coffee drinks are calorie and sugar bombs! Ask for no whipped cream, non-fat milk, or sugar-free syrup to ease the blow to your insulin levels.
  7. Watch out for higher fat toppings like processed cheese and bacon.
  8. When possible ask for extra vegetable toppings! The added fiber will keep you feeling fuller for longer.
  9. Choose brown over white (whole wheat) bread that is. The USDA recommends making half of your grains whole grains. Don’t forget to stay active!
  10. Walking for only 20 minutes a day may add up to a pound of weight loss per month!


Egg Nutrition Center Request for Research Proposals 2012

By Anna Shlachter, MS, RD, LDN
November 9th, 2011

ENC is soliciting research proposals for the 2012 grant year. A letter of intent is due Friday, January 13, 2012. See the research section of ENC’s website for more details.

Below are ENC 2012 Research Priorities:
1. Nutrition in health and disease:
• Obesity: particular emphasis on childhood obesity.
• Heart disease: effect of eggs on lipoprotein or cholesterol metabolism.
2. Nutrition for a healthy lifestyle:
• Nutrient density: contribution of eggs to a healthy diet. Approaches may include diet modeling, evaluation of bioavailability, and synergistic effects of eggs with other foods.
• Protein: use of eggs at breakfast related to satiety, glycemic control, body composition, or inflammation.
3. Nutrition for special populations:
• Diabetes: relationship of eggs to onset or progression of type 2 diabetes.
• Nutrition for healthy aging: contributions of protein/eggs related to aging and nutrition.
4. Nutritional value of eggs or egg components:
• An interest in pilot studies to evaluate the potential to use components of eggs as value-added food ingredients; or potential to enrich the egg with at-risk nutrients.



Vitamin D and the Sunny Side of Eggs

By Anna Shlachter, MS, RD, LDN
November 8th, 2011

While USA Today discussed how important Vitamin D is and that many people are deficient, they forgot to mention that eggs are a natural and good source of Vitamin D. For those who aren’t aware, the USDA recently reviewed the egg nutrient data and results show that one Grade A, large egg contains 41 IU of vitamin D, 65 percent higher than the amount reported in the last nutrient analysis.

Egg Nutrition Center recently released a press release on the Sunny Side of Eggs. We as health professionals are aware of the many implications Vitamin D deficiency may have on health-one particular role is Vitamin D and Calcium in bone health and preventing osteoporosis. It will be interesting to see how the research emerges on the Vitamin D issue, but for now adding more natural vitamin D, along with high-quality protein and 12 other essential vitamins and minerals is simple with eggs (and remember it is the company an egg shares-think of MyPlate, not foods high in calories and saturated fat).



LACTO-OVO-VEGETARIAN- HEALTHY EATING

By Marcia Greenblum, MS, RD
November 7th, 2011

Hello Readers – today we have one of our Registered Dietitian Advisors, Araceli Vázquez, MS, RD, LD, blogging.

Enjoy!
Marcia

There are several modalities of vegetarianism, from strict vegetarians to lacto-ovo-vegetarians. Usually, lacto-ovo-vegetarians will eat dairy foods and eggs, but not meat, fish, or poultry. Certainly, a diet rich in plant foods has the potential to offer health benefits and positive outcomes in prevention and treatment of conditions such as high blood pressure, type 2 diabetes, obesity and cancer. Nutrient intake and nutrient bioavailability are essential to prevent deficiencies. Calories, macro and micronutrients distributions are important to provide adequate nutrition within an energy allowance that maintains a healthy weight. Macronutrients provide calories and are the protein, fat, and carbohydrates, while minerals and vitamins are micronutrients and do not provide energy. Water is essential to life but does not provide energy.

Here are some recommendations in how to plan a nutritionally-adequate lacto-ovo-vegetarian meal plan.

Protein: It is a vital structural and working substance in all cells and commonly associated with meat consumption. Nevertheless, lacto-ovo-vegetarians can meet recommendations easily from low-fat dairy, beans, peas, nuts, and eggs. Protein in plants may not be completely digested. Eggs provide one of the highest quality protein available in any food while containing 13 additional vitamins and minerals in different amounts with only 70 calories per one large egg.

Carbohydrates: Whole wheat grains pasta, cereals, quinoa, amaranth, oatmeal, brown rice, fruits and vegetables such as sweet potatoes, potatoes, and winter squash will provide the body ample carbohydrates for immediate energy.

Fats: Good source of healthy fats are nuts, seed, avocados, olive oil, and olives.

Vitamins and Minerals: Common concerns among vegetarians may include lack of vitamin B12, vitamin D, iron, riboflavin, zinc and calcium.

Vitamin B12: Is only found in animal products and is important in human nutrition because it is involved in new cell synthesis; helps to maintain nerve cells, and is required to convert folate into its active form. Significant sources for lacto-ovo-vegetarians are milk, cheese and eggs. Soy products, including soy milk, when fortified with this vitamin are a good source of B12.

Vitamin D: Is found in animal products and is synthesized from exposure to the sun. Milk is usually fortified with vitamin D. Eggs do not need fortification since they are one of few foods that naturally provide vitamin D.

Iron: Is vital to many of the cells’ activities, and absorption depends on its source. Heme iron is well absorbed and is found in animal products. Non-heme iron, which is not well absorbed, comes from plant foods. Eating iron rich vegetables with vitamin C rich foods, such citrus fruits and juices; broccoli, peppers and tomatoes will enhance iron absorption. Legumes, eggs, whole-grain fortified and enriched breads and cereals as well as dark green and leafy vegetables, tofu, edamame, and nuts are good sources of iron.

Calcium: The relationship between calcium and osteoporosis is well documented. Osteoporosis develops early in life and becomes apparent during the later years. Good sources of calcium are milk and milk-based products, kale, collard green, mustard greens, almonds, tofu, legumes, texture vegetable protein, and calcium fortified orange juice. Although spinach is rich in calcium, it is poorly absorbed due to presence of oxalates.

Zinc: It is a very versatile mineral, participates in immune reactions, taste perception, and wound healing, among others. Good zinc sources include legumes, hard cheeses, whole grain products, nuts, tofu and miso. The absorption of zinc from plant foods such whole grains is hindered by phytic acids.

Riboflavin: Most notorious role in the body is the release of energy from nutrients in all body cells. Foods that contribute the most riboflavin include milk and milk products. Other sources are whole-grain or enriched bread and cereals, dark green leafy vegetables such as broccoli, turnip green, asparagus, spinach and eggs. Nutritional yeast also provides good amounts of this vitamin.

For wellness and health, being a vegetarian or omnivorous involves a healthful meal plan. It is also recommended integrating the holistic concept of balance among the physical, mental and spiritual aspects of the individual.



About

Nutrition Unscrambled  is written by nutrition experts with the Egg Nutrition Center, which is funded by the American Egg Board. It is monitored and maintained by the public relations agency of record. The mission of the Egg Nutrition Center is to be a credible source of nutrition and health science information and the acknowledged leader in research and education related to eggs. For more information, click here.

About the Bloggers

Mitch Kanter, Ph.D. is the Executive Director of the Egg Nutrition Center. For more information about
Mitch, click here.
Marcia Greenblum, MS, RD is the Senior Director, Nutrition Education at the Egg Nutrition Center. For more information about Marcia, click here.
Anna Shlachter, MS, RD, LDN is the Program Manager, Nutrition Research and Communications at the Egg Nutrition Center. For more information about Anna, click here.

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Disclaimer

All information provided within this blog is for informational and educational purposes only and it is not to be construed as medical advice or instruction. Please consult your physician or a qualified health professional on any matters regarding your health or before making changes to your diet or health behaviors.