Friday, January 18, 2019

Food Fact Friday – Eggs! (Part One)



Not that long ago, eggs were considered “bad”, and were avoided because of their higher cholesterol content (and thus linked negatively to cardiovascular disease risk). However, large epidemiological and meta-analyses have concluded that egg consumption is nothing that most people need to be concerned with. One study very aptly concluded that: “an approach focused on a person’s entire dietary intake as opposed to specific foods or nutrients should be the heart of population nutrition guidelines”* (Amen to THAT!)

For the vast majority of us, eggs (thankfully) remain a highly nutritious food option. They’re also an easy one to cook up, I might add – making them a fantastic “go-to” on busy weeknights – and not just breakfast.



A single egg contains about 6g protein, 5g fat, about 70 calories, and all 9 essential amino acids - making them a great source of protein and a relatively inexpensive one at that! Eggs are one of the best sources of choline, which is very important for supporting cell structures and the maintenance of a healthy nervous system.

Did you know? Most of the valuable nutrition from an egg is found in the yolk?

Did you know? Brown eggs come from hens with brown feathers and white eggs come from hens with white feathers.

One of my favorite recipes staring eggs is a simple frittata! You really can’t screw it up.

Next week, we will talk about selecting eggs, and the differences between them all. There are so many to choose from…and I want you to know what you’re buying.

For those of you wanting to take a deeper dive into the association of eggs and CVD, check these papers out:



Healthline delves further into cholesterol and eggs here:

AND – if you’d like to take an incredibly deep, deep dive into some fantastic research done on saturated fats in general, I highly recommend Nina Teicholz’s book: “The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet”.


Tuesday, January 15, 2019

Try this Tuesday: Eat from the Fridge; not the Pantry


Today’s tip comes from Gretchen Rubin’s podcast (“Happier”). Her guest on Aug 25th, 2015 was A.J. Jacobs and he had a really good piece of advice: Eat from the fridge; not the pantry.

Often, when we think we are hungry, what we are actually experiencing is boredom, sadness, happiness, stress, or any number of other emotions: We aren’t always truly physically hungry.

And, when “hunger” does strike between meals, or late at night, it’s not often that we’re drawn to the healthier fare, most likely to be found in the fridge…Food like apples, broccoli, a boiled egg or a bowl of cottage cheese. Instead, it’s often the food that is "calling" to us from the pantry: highly processed and hyper-palatable foods that are either high in sugar, salt, fat; or a mixture of all!

So, the next time you’re hungry (especially if it’s not long after you’ve eaten; or later in the evening) ask yourself if you’re hungry enough to eat a big apple, a couple trees of broccoli, a hard boiled egg or a bowl of cottage cheese J If the answer is yes, you’re probably genuinely hungry!

If you’re someone who struggles with after-dinner snacking and you’re usually reaching for popcorn, chips or sweets, why not try this habit changer:

“I can eat after dinner if I am hungry, BUT the snack must come from the fridge and not be in a package” (it could be a piece of chicken, a protein, some veggies or some fruit).

That’s a good start. Send me a message if you’d like to chat about your own personal challenges with hunger!


Friday, January 11, 2019

Food Fact Friday: Sweet Potatoes!


I love sweet potatoes – not just because they taste delicious, but also because they have so many nutritional benefits! They have antioxidant, anti-inflammatory and blood-sugar balancing properties. 

The largest antioxidant property in these root vegetables is Vitamin A – or beta-carotene (but it’s also high in vitamin C as well)! Additionally, sweet potatoes are good sources of the mineral manganese, as well as some B vitamins like pantothenic acid (B5) and pyridoxine (B6).  

My favorite way to eat them is definitely roasted with a little bit of coconut oil or EVOO and S&P. Eating them with a source of fat is recommended, because it helps the fat-soluble nutrients get absorbed into your body.

Photo Credit: Ula Nice (Flickr)
Did you know? Sweet potatoes aren’t actually POTATOES? And they sure aren’t YAM’s either! Do you know the difference? Yam's have a darker, rougher skin and can get quite large. Sweet potatoes tend to have lighter skin, and are tapered at the ends. Watch this short video: 


Did you know? Sweet potatoes aren't always orange! Anthocyanins give some of them a beautiful purple color!

What's YOUR favorite way to eat these veggies? 

Tuesday, January 8, 2019

Try This Tuesday: Don't Diet


Here’s something to ponder:

“Every traumatic dieter knows that losing weight is easy: all you have to do is suffer. It’s keeping the weight off that’s difficult”* (Dr. Yani Freedhoff)

Why?

Because when most people go on a diet, it’s simply unsustainable. They don’t want to “suffer” their entire lives! Sure, most people are happy to do something more drastic for a short amount of time – especially if they are seeing results. BUT – if it’s not something they are prepared do FOR their entire lives (and remain happy) then it’s not going to stick. And if it doesn’t stick, you’re going to gain weight (back) or become unhealthy again.

“Think of weight as a chronic condition and your lifestyle as its treatment. As with any chronic condition; if you stop treatment, the condition comes back”* (Dr. Yani Freedhoff)

Ok – so you might wonder: if the advice is not to diet, but you still want to lose weight and be healthy – what are you left with to do?

The long and short of it is this: You’re still going to need to make changes like ditching most processed foods, increasing the amount of vegetables you eat, examining your portion sizes, including movement, etc. However, it should be achieved steadily and thoughtfully, on a timeline that is realistic, and should be personalized with your own individual preferences, lifestyle and habits in mind. When done this way, both health goals and sustainability are achieved.

Work hard at developing an overall healthy lifestyle that you can enjoy and sustain. Then, you’ll never have to diet again.

Dr. Freedhoff says it well:

“If you’re going about things PROPERLY, by the time you finish losing the weight, you’ll be fantastic at all of the behaviors you’ll need to keep it off.

Sure your losses will probably occur more slowly than with your more extreme efforts. But when you finish losing, all you’ll have to do is keep on living the way you’re living, and the weight simply can’t come back”*

If you’d like some help developing the behaviors and habits that will create and shape your best, healthiest lifestyle, please reach out. I’d love to help.

*These tidbits of great advice come from a fantastic book called “The Diet Fix: Why Diets Fail and How to Make Yours Work” by (Canadian!) Dr. Yoni Freedhoff. It’s advice that I personally preach all the time in my practice.

Visit Dr. Freedhoff's website at www.weightymatters.ca 

Food Fact Friday – Eggs! (Part One)

Not that long ago, eggs were considered “bad”, and were avoided because of their higher cholesterol content (a...