Eggs for Thought

I've recently switched my breakfast routine from cereal to egg whites in the morning. Although cereal contains many vitamins, I seems to feel better when I have a protein packed breakfast. I was curious what types of nutrients my new breakfast is giving me. I also wondered weather I should eat the egg white only or the yolk as well. What I found is the truth about the "incredible edible egg".

We have all been told to lay off egg yolks if we have high cholesterol. Egg whites have only .05 g of fat. Egg yolk has 4.5 g of fat. However, egg yolks are also filled which many more nutrients that than egg whites.
Egg yolks have more calcium, potassium, pantothenic acid, vitamins B6 & B12 and folate. They contain less sodium than the egg white. Egg yolks are also filled with vitamins A, E, D, K, DHA, and carotenoids (lutein), where egg whites contain none.

Both egg yolks and egg whites contain about the same amount of protein. The egg white has bout 3.6 g of protein, while the egg yolk has another 2.7 g.

What I’ve learned from my research project (at least for myself) is that I’m going to start adding in a yolk to my egg whites for breakfast! While I want to watch my cholesterol, I also want to make sure my body is getting the nutrients it needs! Just some food (or eggs) for thought!

Holiday Health

Happy Holidays!

During this time of year, many of us tend to partake in grandma's ham and auntie's pie. Besides the few pounds that many of us put on during the holidays, some people also have digestive issues due to overeating and indulging in rich food. An alternative to avoiding the dessert table, is to be selective in what you choose.

Dark Chocolate: A number of studies have shown that dark chocolate has antioxidant properties and can protect the inner lining of blood vessels from damage.
Ginger: A good treatment for nausea and is an herb that prevents formation of gas in the gastrointestinal tract.
Cinnamon: Studies on the effects of cinnamon and type 2 diabetes show how it can help balance blood sugar.
Cranberries: This tasty food has been shown to help urinary track infections.
Peppermint: Some studies have show peppermint can have a reduction in irritable bowel syndrome (IBS) symptoms.

Another alternative is to use digestive enzyme when you are eating a heavy meal or a food that you are not accustomed to. A digestive enzyme is usually a blend of protease, which digests protein; lipase, which digests fats; and amylase which helps digest carbohydrates.

So for me this holiday season, besides ham and pie, I will also be eating dark chocolate, ginger bread, snicker doodles, cranberry sauce and candy canes!

- Community Assistant

Vitamin D & Pregnancy

Scientists from University of California, Los Angeles (UCLA) recently suggested raising the recommended daily intakes (RDI) of vitamin D from 200 International Units (IU) to 2,000 IU. This may push policy makers to review current guidelines for the vitamin. Such increases could also open opportunities for food fortification and supplements. In the US milk and some orange juices and ready to eat cereals are fortified.

Why the increase?
This attention to vitamin D comes from a new study showing that supplementing the diet of pregnant women with vitamin D may enhance the placental innate immunity and protect it from infection. The prevention of uterine infection is critical for fetal development and term delivery. The innate immune system is one component of the uterine environment and helps prevent uterine infection. Researchers from UCLA report that when cells involved in developing a major part of the placenta were exposed to active forms of vitamin D, production of an antimicrobial protein was stimulated. The study also suggests that increased dietary supplementation of vitamin D during pregnancy may be active in placental innate immune responses during pregnancy.

-Community Assistant

Hip Vitamin B

Vitamin B is the "hip" new vitamin. A recent study more than 1000 elderly adults showed that those with lower blood levels fof vitamin B had a higher rate of bone loss. The research specifically focused on people suffering from a hip fracture. Participants in this study who had vitamin B6 or B12 deficiency were 60% more likely to get a hip fracture during the four-year follow-up period than those who had sufficient levels of vitamin B.

Vitamin B can be taken as a solo supplement. Vitamin B6 is also found in bananas, beans and potatoes. Vitamin B12 is mainly found in meats.

"Living Well"

This morning on the NBC 5 News’ "Living Well" segment, Dr. Maryanne Malloy discussed basic vitamins she recommends for her patients. She even suggested giving vitamins as holiday gifts for your family and friends to start out the new year right! Below are the vitamins she recommends:

Omega-3 fatty acids – “... To keep your blood vessels healthy.”
Calcium – Calcium is necessary to keep your bones health.
Daily Multivitamin - “It’s true food is a better source than vitamins,” Dr. Malloy says, “but the little addendum is if you ate perfectly you wouldn’t need vitamins!”
Vitamin D- “...Seems to fight cancer, heart disease and even depression.”

The last thing that Dr. Malloy recommends is chicken soup! Chicken soup is not only considered a “comfort food” but many people believe that chicken soup has other “curative properties” as well. For chicken soup gifts Dr. Malloy recommends ordering grandmaschickensoup.com. You can also make your own and purchase a “Chicken Soup for the Soul” book from a local bookstore. Chicken Soup for the Soul contains inspirational stories for family and friends.

Be healthy for the new year!

A Beautiful Vitamin C Face

You want to feel younger, but you probably want to look younger too?! A recent study show that women over 40 that consumed vitamin C had fewer wrinkles and less dry skin. You can get vitamin C through a daily supplement, eating fruits such as papaya and oranges, or applying a cream at night that contains vitamin C.

There are other dietary strategies to help keep your skin looking young: Eat walnuts (linoleic acid), whole grains (magnesium and B vitamins), fruits and vegetables (antioxidants), and less saturated fats and refined carbs.

Start the new year younger :).

Supplements for Women

“Who should take supplements?” We are asked this question over and over. Supplements are important especially for people that don't have a well-balanced diet. There are some demographics that need supplements more than others.
Supplements are especially important for women. Pregnant and breastfeeding moms need supplements, in particular iron and folic acid. Also, women with heavy menstrual cycles should consider taking iron. In addition, women over the age of 50 need more vitamin D and B12 than they did when they were younger because their bodies absorb less from the food they eat. Women with any specific health needs may want to reevaluate the vitamins and minerals they are taking, or not getting enough of in their daily diet.
Vegetarians may be in need of taking iron and vitamin B12. This is not always true for meat eaters because B12 and iron are naturally found in some seafood and red meat.
Another group that may need supplementation are dieters consuming less than 1,600 calories per day. This group isn’t likely to get all of the vitamins they need either because it is less likely they are eating the necessary portions from all levels of the food pyramid.
In general a daily multivitamin is recommended for most people, but if you have a personal need you may require additional supplementation. Some supplements interact with prescription medicines, so be sure to consult your physician.

-Community Assistant