On CNN: An Egg-A-Day Does Not Increase Heart Disease or High Blood Pressure Risk (Breakthrough Study)
- At February 01, 2013
- By Katherine
- In Articles, News
0
My clients regularly ask me, “Should I be eating eggs? My doctor tells me they’re ‘poison,’ and to avoid eggs because they’ll increase my cholesterol.”
My response? “That’s OLD NEWS!” Read the updated scientific reports on eggs and find out why…
Most of the studies I’ve seen conclude that eggs are fine, I’ve reported in “7 Bad Foods That Are Good for You” in The Washington Post & “Eggs Don’t Deserve Their Bad Reputation, Studies Show” in LiveScience.com’s Expert Voices Op-Ed — and may even improve your health, as they contain nutrients difficult to find in other foods (see below). More importantly, a report by Ying Rong of Huazhong University of Science and Technology and her colleagues published in the British Journal of Medicine in January, reviewed 17 different egg studies.
The study concluded, “Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke. The increased risk of coronary heart disease among diabetic patients and reduced risk of hemorrhagic stroke associated with higher egg consumption in subgroup analyses warrant further studies.”
The bottom line: Your nutritional needs and food choices should be personalized. You should enjoy food and eating, as it is one of the basic pleasures in life!
The much-maligned egg deserves more respect
My grandmother’s favorite food in the whole wide world was eggs (see recipe below). She loved eggs so much, we named an egg cooking style after her. The “grandmommy egg” was soft-boiled for three minutes. As it sat in an egg cup, we would slice off the top third so the runny yolk would form a delicious and naturally creamy sauce for the white.
Unfortunately, during the last decades of her life, my grandmother came to see eggs as poison and avoided one of her real food pleasures. Health authorities were warning the public against eating eggs for fear that they were a major cause of high cholesterol levels — the bad kind, low-density lipoprotein, known as LDL — and increased risk of heart disease.
New studies show that the caution may have been an exaggeration.
Yes, increased blood cholesterol levels can raise the risk of heart disease. Eggs are high in dietary cholesterol. But does eating eggs raise blood cholesterol and cause heart disease? This is where the story gets somewhat complicated, so stay with me, folks, and I’ll try to make sense of all of this.
First, the research
Most epidemiological research — the kind of research that studies large populations over time and analyzes their diets and their health — has found no connection between eating eggs and increases in heart disease. On the other hand, controlled clinical studies — where researchers feed subjects specific amounts of cholesterol and measure the effect on blood — do show a slight increase in blood cholesterol with increases in dietary cholesterol, though how much depends on genetic factors.
Cholesterol is an important component of all human and animal cells and influences hormone biology, among other functions. Since your body naturally has all it needs from producing its own cholesterol, there is no dietary requirement for more cholesterol. But the American diet contains plenty, since we eat a lot of animal products. All animal products contain some cholesterol, but they also contain saturated fat, an even more significant culprit in heart-disease risk.
“The major determinant of plasma LDL level is saturated fat,“said Alice Lichtenstein, professor of nutrition science and policy at the Friedman School of Nutrition Science and Policy at Tufts University.
And while eggs are high in cholesterol (186 milligrams, 184 of them in the yolk), they’re relatively low in saturated fat (1.6 grams in the yolk).
“In most people, for every 100 milligrams reduction in dietary cholesterol, one would predict a reduction in LDL levels of 2.2 points on average,“said Wanda Howell, professor of nutritional sciences at the University of Arizona.
In fact, during my 20 years of counseling people with high cholesterol, just reducing their saturated fat intake to a range of 4 percent to 7 percent of their calories, causes their blood cholesterol levels to plummet (I usually recommend 4% if you need a dramatic reduction in LDL cholesterol) — a double benefit.
Interestingly, people in Japan — consumers of some of the largest quantities of eggs in the world (averaging 328 eggs consumed per person per year — have low levels of cholesterol and heart disease compared with other developed countries, especially the United States. Why? In part, it‘s because the Japanese eat a diet low in saturated fat.
Americans do just the opposite. Research has shown that we usually have our eggs alongside foods high in saturated fat, such as bacon, sausage and buttered toast. This meal pattern raises LDL levels and makes the effect of eating eggs worse than it actually is.
So how many eggs can you eat? That depends on a number of factors. The American Heart Association no longer includes limits on the number of egg yolks you can eat, but it recommends that you limit your cholesterol intake to 300 milligrams daily, or 200 milligrams if you have heart disease or if your LDL is greater than 100. You decide where that cholesterol comes from!
Other experts go further and say an egg a day is fine.
“The amount that one egg a day raises cholesterol in the blood is extremely small, so small in fact that the increase in risk in heart disease related to this change in serum cholesterol could never be detected in any kind of study,“ said Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health.“Elevations in LDL of this small magnitude could easily be countered by other healthy aspects of eggs.“
Based on the research, my recommendation is if you eat a healthful diet, go ahead and eat an egg a day, says Katherine on CNN. On the other hand, if your cholesterol is high and if you eat the typical American diet — high in saturated fat, devoid of fruits, vegetables and fiber — maybe you shouldn’t be eating an egg a day.
But will taking eggs out of an unhealthy diet make a positive difference? Probably not. I can‘t tell you how many times during my career I‘ve heard people say, “I‘ve cut out eggs, but my cholesterol is still high!“The impact of a healthy, balanced diet cannot be denied here.
Good for you
Assuming you’re eating a healthy diet, here are some ways you may benefit by eating eggs.
Protein. Eggs are considered the gold standard that other proteins are measured against. Because of the superior amino acid mix, an egg’s six grams of protein are absorbed easily and efficiently used by the body. The egg is also low-calorie (74 calories).
Choline. Yolks are one of the best sources of this essential nutrient. Choline is needed for brain development in a growing fetus and may also be important for brain function in adults.
Lutein and Zeaxanthin. These two, important, beneficial phytochemicals found in egg yolks (as well as kale and spinach) help prevent eye diseases, especially cataracts and age-related macular degeneration. While eggs contain less lutein and zeaxanthin than greens, these phytochemicals are more absorbable because of the presence of fat in the yolk.
Vitamin D. Eggs are one of the few natural sources of Vitamin D, important for the bones and teeth. Vitamin D aids the absorption of calcium, which is important for the heart and colon, as well.
To bring this all together, here is a recipe that is a regular meal for me any time of the day — quick, easy, delicious, nutritious!
Scrambled Eggs Onion, Garlic, and Sweet Cherry Tomatoes
Eggs Scrambled with Onion, Garlic and Sweet Cherry Tomatoes
Servings: 1
Sauté 1/4 sweet onion and a smashed garlic clove over medium-high heat in 1 teaspoon canola or olive oil until almost soft. Add a handful of chopped tomatoes to the pan (or any other vegetables you happen to have, such as chopped spinach, kale, mushrooms or peppers) and cook for another 5 minutes. Turn down the heat to very low. In a separate bowl, whisk two eggs. Pour eggs into the pan containing the onion, garlic and tomato — add 1 ounce low-fat cheese, if you wish. Stir continuously until eggs are cooked. Pour over toasted, whole rye bread.
The Study: British Medical Journal 2013; 346 doi: http://dx.doi.org/10.1136/bmj.e8539 (Published 7 January 2013)
Study Conclusions: “Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke. The increased risk of coronary heart disease among diabetic patients and reduced risk of hemorrhagic stroke associated with higher egg consumption in subgroup analyses warrant further studies.”
Bottom Line: “Your nutritional needs and food choices should be personalized. You should enjoy food and eating, as it is one of the basic pleasures in life!”
Sieze the New Year!
- At January 05, 2013
- By Katherine
- In Articles, News
- 0
What are your hopes, dreams and desires for 2013? The new year is a valuable opportunity to improve the quality of your life and happiness. Here’s how to make the best of it…
Now, move mindfully across the threshold into 2012 filled with ideas, possibilities and plans! Analyze people who will continue to be important, ideas to explore, places to spend time, important events and things to carry over from last year to this year.
CREATING A “SENSE OF URGENCY”
An important aspect to making major changes in the world or in your own personal habits is to feel a sense of urgency about your goal. A sense of urgency, according to The Dalai Lama in “The Art of Happiness” – and scholars in this important field of psychological research, can be achieved two ways:
1) Remind yourself of your positive vision for success. For example, visualize yourself at your goal weight, healthy, feeling energetic and confident (see “Dream” in my best-selling book, Diet Simple), and
2) Ponder the negative consequences of not making a particular behavior change (a little fear can be a good thing – but just a little). For instance, in the morning as you’re considering two options: getting out of bed to exercise or sleeping just a little longer. Ask yourself: “Do I want to feel good today? Or do I want to feel crummy today?” Another example, as you’re driving home from work and deciding to grab some carry-out or to go home to eat the healthy meal you’ve already planned. Ask yourself: “Do I want to achieve my weight loss goal (insert positive vision here) or will I accept being the same weight and having the same health problems for another year?” “Do I want to stop taking these darn medications or will I be taking them forever – and even increasing the dosage? What will my doctor say?” “What kind of example am I setting for my children, my spouse? Is this a behavior I can be proud of?” etc. You get the idea…
ACHIEVING INCREASED HAPPINESS
Outlining the consequenses of your actions and acting on your long term goals, as opposed to momentary desires, helps you grow as a person and become a happier person, according to scientific research. It increases your general happiness level because you are making decisions which contribute to your long-term goals.
THE DOWNWARD SPIRAL OF GIVING IN
Usually, when we do something that feels good momentarily, such as giving in and staying in bed for 30 more minutes of sleep in the morning instead of exercising, or grabbing a coffee cake at the coffee shop when we originally just planned on buying coffee, our happiness level may increase (“oooh, this feels yummy!”) – but it’s only a temporary blip of happiness. It goes back to the same level it did before – once the temporary experience wears off – and nothing changes for the better in our lives. We may even become more depressed as we continue to “give-in” to these unfulfilling momentary desires and continue into a downward spiral.
MAKING THE HARDER, BUT MORE SATISFYING CHOICE
If, instead, we say to ourselves, “I’m getting out of bed NOW! I’ll feel terrible if I don’t, and I’ll never achieve my goals,” or “Will stopping to get carry-out change my life for the better? I’d be better off going home and eating something healthy as I want to lose weight, lower my cholesterol, etc,” or “I really don’t need that coffee cake, and I’ll feel terrible after eating it, and will it make me happier at the end of the day?” “Will this increase my happiness for the short term? Or for the long term?” Another more extreme example might be a drug addict relapsing. It feels great momentarily, but the feeling doesn’t last.
When you make a more thoughtful decision, which contributes to your longterm health – physical or psychological – you are more likely to achieve your life’s hopes, dreams and goals, you can actually increase your happiness level, feel happier more often and grow as a person.
WHY IT’S NOT ALWAYS EASY
It is not always easy in our society to make the healthy decision. It’s easier – and the norm, in fact – to be overweight and unhealthy. But, I’m convinced it is possible to be healthy in an unhealthy world with planning, practice, determination, and support (I’m here any time you need me!) – Besides, what’s the alternative?
It takes effort to train your mind to work this way, but this is how we become better people and we advance as a society.
THE RESOLUTION SOLUTION:
HOW TO MAKE YOUR RESOLUTIONS SUCCESSFUL
“Forty to 50 percent of American adults will make New Year’s resolutions for self improvement. Scientific research indicates you are ten times more likely to change by making a New Year’s resolution compared to non-resolvers with the identical goals and comparable motivation to change,” says John C. Norcross, PhD, Professor of Psychology, University of Scranton and coauthor of “Changing for Good.”
Dr. Norcross recommends the following strategies, based on studies tracking successful New Year’s resolvers, and their differences with unsuccessful resolvers:
* Make realistic, attainable goals (See “Tiny Changes, Lasting Results” in Diet Simple’s Introduction),
*Develop a specific action plan (Fill out “Your Personal Goal Worksheet” in Diet Simple),
* Establish genuine confidence that you can keep the resolution despite the occasional slip. Confidence is a potent predictor of who succeeds in the new year! (creating your “sense of urgency” will be useful here – see above)
* Publicly declare your resolution. Public commitments are generally more successful than private decisions,
* Track your progress by recording or charting. Studies show self-monitoring one of the most important behaviors correlated with successful change (see “Write it to Lose It” in Diet Simple),
* Reward your successes (see “Get Sexy Lingerie” or “Kiss Your Spouse” in Diet Simple),
* Arrange your environment to help, rather than hinder, you. Limit exposure to high-risk situations and create reminders for your resolutions (see all of Diet Simple!),
* Expect occasional slips in your resolutions (see “Lighten Up!” in Diet Simple). Studies of successful weight loss maintainers show they experience just as many stressors and slips as weight relapsers; no one’s perfect after all (sorry to disillusion you)! The maintainers pick them self up, dust themselves off, and start all over again!
* Cultivate social support (see all of Diet Simple!). Successful weight loss maintainers are more likely to cultivate support from friends, loved ones, or professionals. It does take a village!
The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don’t Work Over Time!
Shrewd, Small, Concrete Changes Which Can be Easily Incorporated into Your Daily Routine Lead to Success!
Music and poetry move me deeply, and in ways I don’t always understand. All we know is after hearing something, we feel so much better. I’ve made some selections that have made a difference for me and hope you enjoy them too.
Study: Exercise Reduces Appetite, But Only Certain Types of Exercise
- At November 09, 2012
- By Katherine
- In Articles, News
- 0
Dancing!
A new study comfirmed what I’ve experienced about exercise: Cardiovascular exercise (walking, dancing, skating, rowing, etc) reduces appetite, but, strength training does not.
Madeleine Frey, my niece, Figure Skating!
The study…
Abstract
Objective: To investigate the effect of 12 weeks of aerobic (AER) compared with resistance training (RES) on perceived hunger and fullness, together with appetite-related hormones in both the fasted state and postprandially.
Method: Thirty-three inactive, overweight and obese men (age 49
±7 years; BMI 30.8±4.2kg/m2) were allocated to either AER exercise (n=12), RES exercise (n=13) or a control group (CON; n=8). AER and RES completed 12 weeks of training (3 sessions per week), while CON continued their sedentary routine. Perceived hunger and fullness, together with appetite-related hormones (active ghrelin, leptin, insulin, pancreatic polypeptide (PP), and peptide tyrosine tyrosine (PYY)) were assessed pre and post-intervention in the fasted state and in response to oral glucose consumption (1284kJ; 75g carbohydrate).
Results: Both AER and RES training elicited a decrease in fat mass (p<0.05), while CON did not. There was no difference in perceived hunger either in the fasted state (p>0.05) or in response to caloric consumption (p>0.05) following the intervention in any group. In contrast, both fasting and postprandial perceived fullness was higher following AER exercise (p<0.05), but not RES exercise or CON. These observations were not associated with alterations in fasting or postprandial active ghrelin, PP or PYY, although fasting and postprandial leptin was reduced following both AER and RES training (p<0.05).
Conclusion: Aerobic exercise training is associated with an increase in satiety, while an equivalent period of resistance training is not.
For more information about exercise’s physiological benefits…
For the full study…
Learn Ancient Rules of Balanced Living for Today’s Stressful Lives: A Symposium November 16/17
- At November 07, 2012
- By Katherine
- In Articles, News
- 0
Sister Joan Chittister with Maria Shriver and Bono (Photo Courtesy Leadership Conference of Women Religious)
Every day I notice that conflict, confusion, and isolation are familiar feelings for so many of us. We are over-scheduled, multi-tasking automatons running from one appointment to another—when not glued to our computers, smartphones, televisions, and cars.
And we are too busy. Too busy to exercise, eat right, sleep enough, relax, or socialize with family and friends. Too busy to spend time enriching our lives with new subjects to study, engaging in creative hobbies, or volunteering in our communities. Too busy for living lives of balance and fulfillment. Our lifestyles are wreaking havoc with our health, happiness and the very fabric of our society. What to do?
I, for one, have turned to the 6th century wisdom of Benedict of Nursia because “Life is a teacher of universal truths” whether you live in the 6th or the 21st century,” writes Joan Chittister, OSB*, a Benedictine nun, in her book, The Rule of Benedict: Insights for the Ages. The hard-won wisdom passed down from Benedict is as alive and applicable today as it was when it was written 1,500 years ago, as evidenced by the scholars who have studied Benedict and his wisdom through the ages.
Benedict—Saint Benedict as we now know him—was living in Italy at a time of chaos, in a society ravaged by war. Tired of the decadent culture surrounding him in Rome where he was studying, he sought meaning and purpose in his life (sound familiar?). He left to live a simple life in the countryside where other spiritual seekers found him. He eventually founded 12 monasteries, which resulted in his Rule of Benedict, a succinct manual (just 93 pages), described by Chittister in her book’s introduction as a guide to “the logic of daily life lived well.”
“Benedictine spirituality is the spirituality of the 21st century because it deals with the issues facing us now—stewardship, relationships, authority, community, balance, work, simplicity, prayer, and spiritual and psychological development,” writes Chittister, who formerly headed a Benedictine monastery. “Its currency lies in the fact that Benedictine spirituality offers more a way of life and an attitude of mind than it does a set of religious prescriptions.”
Embracing this wisdom, Benedictine communities, monastic and non-monastic, have sprung up all over the world. In fact, one such organization, The Friends of Saint Benedict, headquartered in Washington, D.C., is offering its First Annual Symposium on Benedictine Spirituality on November 16 & 17, featuring Sister Joan*, and a roundtable discussion with other Benedictine scholars.
She notes, “The Benedictine way of life is credited with having saved Europe from the ravages of the Dark Ages. In an age bent again on its own destruction, the world could be well served by asking how.”
Join me and learn more about how the ancient wisdom of Benedict can be used to help us to create calm in a world of chaos, offering love and acceptance in a world of hate and violence at the Friends of Saint Benedict’s Symposium on Benedictine Spirituality on November 16 & 17.
Sister Joan Chittister (4th from right) with various religious leaders (Photo Courtesy Leadership Conference of Women Religious)
*Joan Chittister, OSB, former prioress of the Benedictine Sisters of Erie, Pennsylvania and a leader among women monastics, is an internationally known speaker and writer, author of 45 books, and a voice of clarity on spirituality, women’s empowerment, justice and the search for meaning. Her ideas—carried in books, columns, and Internet platforms– have encouraged people inside and outside the church, people in prisons, people in work and out of work, and people facing every conceivable life transition. She serves as Co-Chair of the Global Peace Initiative of Women, a partner organization of the UN, facilitating a worldwide network of women peace-builders.
Experts Read the Tea Leaves: 7 Tips for Tea Drinkers
- At October 31, 2012
- By Katherine
- In Articles, News
- 3
Photo by: Maximilian Stock Ltd
“Experts Read the Tea Leaves” is published in the November 1 Washington Post.
A tea timeout is my favorite way to de-stress a day. It feels so civilized to relax with a warm cup of jasmine-scented green tea or perhaps the traditional English treat, black tea with milk – “white,” as they say. No wonder the fathers of our country took up arms for their right to drink it. Still, with all the myths we hear about nutrition, I’ve always wondered, is tea as healthful as many people believe?
Although tea has been enjoyed around the world for some 5,000 years, it wasn’t until relatively recently that scientists started searching for the facts.
From the 1970s to the 1990s, epidemiological studies – the kind following large populations’ eating and disease patterns – found tea drinking might be associated with better health. But no clear cause-and-effect relationship between health and tea was established.
Recent studies have been promising. What did they find? Just about every cell in the body could potentially benefit from tea – with virtually no downsides.
- All true tea (white, green, oolong and black, as opposed to herbal varieties) comes from one plant: Camellia sinensis. The differences are in how they are processed, with white and green being the least processed, oolong in the middle and black the most processed. The processing changes the nutritional profile and some of the health effects. But no matter the process, all tea leaves are dense with flavonoids, health-promoting chemicals found in fruits, vegetables, whole grains and most plants.
“About one-third of the weight of a tea leaf is flavonoids, which is high, especially when you consider there are virtually no calories,” said Jeffrey Blumberg, professor of nutrition science and policy at Tufts University and chairman of the tea symposium. “A serving of tea is like adding a serving of fruits or vegetables to your diet.”
- But can tea produce more health benefits than fruits or vegetables? Flavonoid research results are exciting but mixed, and there is still a lot to learn. There are “small but possibly significant health effects, but study quality needs to improve. . . . The variety, geography, processing and brewing of tea must be considered since it will dramatically change flavonoid content and possibly associated health benefits,” Dwyer said, adding, “Tea is not a drug, and to expect a drug-like effect is unrealistic.” So, while not a miracle cure-all, there is some exciting news about tea:
●It helps your heart by keeping blood vessels unclogged and flexible. Blood pressure and stroke risk were reduced in epidemiological and clinical studies (even with sugar added). In a double-blind, randomized study in which hypertensive men drank one cup of black tea daily, both systolic and diastolic blood pressure were reduced. The blood-pressurelowering effect was maintained even after a large intake of fatty, sugary food, whichusually constricts blood vessels, showing that “cardiovascular protection can be achieved even without much sacrifice and with normal intakes,” said Claudio Ferri, a professor at Italy’sUniversity of L’Aquila School of Internal Medicine and co-author of the study. Healthier blood vessels create better blood flow, which means all of your organs, including the brain, are receiving more blood, oxygen and nutrients, enhancing your body’s ability to fight disease. So, healthier blood vessel linings might be one reason why tea consumption seems associated with so many benefits.
●It improves bone health. After drinking four to six cups of green tea daily for six months, post-menopausal women with low bone mass (osteopenia) achieved an improvement in certain short-term measures of bone health in a National Institutes of Health-funded study conducted at Texas Tech University Health Sciences Center. They also improved muscular strength. Tea reduced oxidative stress and inflammation, preventing the usual bone and muscle breakdown.
●It can help your thinking. When your brain receives better blood flow and oxygen, and inflammation and oxidative stress are reduced, there is improved cognitive function, according to studies. In fact, a 25 percent reduction in impairments of activities of daily living was found when adults drank three to four cups of tea daily
●It might reduce cancer risk. Many animal and test-tube studies have found anticancer effects of tea, but human studies have been less consistent. “In lab studies, compounds in tea show a lot of cancer fighting promise. Many act as antioxidants, slow tumor growth and even increase cancer cell death,” said Alice Bender of the American Institute for Cancer Research. “But the evidence is too limited and inconsistent to make any conclusions about tea and cancer risk for humans.”
● It can help you lose weight. Not only does tea have fewer calories than most beverages (zero without milk and sugar), but certain compounds in tea, and especiallygreen tea, have been found to burn body fat. Caffeine slightly increases fat-burning, but recent studies show “the combination of caffeine and green tea catechins [a type of flavonoid] is even more effective at increasing energy expenditure and fat oxidation, though the effect is small, burning 100 calories over 24 hours, or a loss of 2.8 pounds over 12 weeks,” said Rick Hursel of Maastricht University, co-author of one study.
● It can help you destress. An amino acid called L-theanine, in combination with caffeine, might reduce stress. Several studies have shown that this combination, which occurs naturally in tea, reduces cortisol, the stress hormone, while improving mental alertness. “Tea consumption can positively affect mood and may improve creative problem solving, as compared to water,” said Suzanne Einother, a Dutch researcher from Unilever (maker of Lipton tea), at the symposium. Tea is not a drug, which means the health effects are mild and might not even be noticeable, depending on your genetics. That said, a wealth of evidence seems to show that the British had the right idea. Perhaps it’s time we all had a tea habit.
7 tips for tea drinkers
1. “Tea catechins are stable in dry tea leaves but diminish as brewed tea is held/stored. To make sure you are consuming the tea phytonutrients (flavonoids) that may promote health, brew tea fresh,” nutritionist Beverly Clevidence of the USDA’s Agricultural Research Service said in an e-mail. To maintain the healthful nutrients in tea, leaves should be kept away from light and heat in an airtight container.
2. Many people believe tea is dehydrating and don’t recommend it as a hydrating fluid. But the National Academy of Sciences has refuted that claim, saying tea and coffee are as hydrating as water.
3. Some avoid tea because of its effect on iron absorption, but the effect is small. If you have iron-deficiency anemia, drink tea between meals to minimize interference, and eatyour iron-containing foods with vitamin C-containing foods to maximize iron absorption.
4. Milk (or any protein, for that matter) might bind with and prevent absorption of some flavonoids but could enhance absorption of others. Studies have been too limited to determine the extent of the effect.
5. Drink tea throughout the day to keep the flavonoids in your system and get maximum benefit — various studies have suggested between one and six cups a day — but don’t forget a balanced diet.
6. Stick with the tea you enjoy most, whether white, green, oolong or black. All impart health benefits, and the studies are not detailed or numerous enough to choose one over another. “While fermentation causes green tea to become black, digestion may convert black tea back to green,” Jeffrey Blumberg, professor of nutrition science and policy at Tufts, said.
7. Be wary of bottled ready-to-drink teas or products containing tea extracts or supplements, as there is no way of knowing their flavonoid content, if any. (Many are very low or nonexistent.)
Coping with Halloween Sweets… And Beyond
- At October 23, 2012
- By Katherine
- In Articles, News
- 0
Click “Play” OR You can watch this video on CNN
Read this article by Katherine in The Huffington Post
The holidays – starting with Halloween – can trip up even the most conscientious dieter. This happened to a client who had lost and kept off 20 pounds successfully. The Halloween trap caught her by surprise. She bought several bags of Snickers, her favorite candy bar, and began a binge that didn’t end until the candy was gone – long before Trick or Treat even began! That brought her up a couple of pounds.
The holidays came and before you know it, she had gained almost ten pounds before winter was out.
With Halloween and the holidays looming, it’s important to determine your strategy for dealing with the temptation of sweets: what you eat, what you bring in your home, and what you serve others. My philosophy is that all foods can be enjoyed in moderation. But there are special challenges posed with some foods, particularly sweets, which have been confirmed by solid science – it’s not just in our heads! Understanding the science behind sweet craving and overeating can help us eat in a more moderate and healthy way.
People have an inborn attraction to sweets. If you don’t believe it, simply watch an infant’s response to something sweet versus, say, a vegetable. There’s an automatic acceptance, even joy, after eating something sweet. On the other hand, vegetables are an acquired taste, which may take 10 – 20 tries before acceptance. This is partly explained by evolution. We’ve been eating naturally sweet foods such as breast milk and fruit for millions of years. They contain life-sustaining nutrients, and a love for those foods helped keep us alive. Also, during evolution, an attraction to scarce calorie-dense foods, such as sweets and fats, improved our chances for survival.
But there are other explanations. The research surrounding our attraction to sweets has stepped up in recent decades. Scientists are grappling with understanding the calorie imbalances causing the obesity epidemic, which is partly fueled by eating too many sweets.
Our brain chemistry holds an important clue. Research shows that sweets, like many antidepressants, increase the brain chemical, serotonin, which helps regulate mood and appetite. Without carbohydrates, your brain stops regulating serotonin. Eating carbohydrates profoundly improves mood; which is why a handful of candy corn will make you feel better.
When we’re stressed, anxious or depressed, serotonin levels can drop, and one way people modify their moods is by eating carbohydrates. But, Halloween and holiday sweet cravings may be uniquely influenced by seasonal changes, too. Studies show that as days get shorter and we are exposed to less sunshine, serotonin levels drop and this leads to increased carbohydrate cravings in susceptible people. Women are particularly vulnerable to sweet cravings because their brains have less serotonin than men.
There have been other explanations for women’s reported increased sweet craving and indulging. Some researchers attribute the difference to the female hormone, estrogen. It’s been reported that sweet cravings change according to where a woman is in her menstrual cycle, circumstantial evidence that estrogen may play a role. But the findings are inconsistent, as some report increased cravings during menstruation, while others report higher cravings as a premenstrual symptom, a time when serotonin levels may be low.
But the bottom line is clear: Females overeat sweets compared to males. A study of female rats found they even ate more rat chow when it was sweetened, compared with males, according to a study in the American Journal of Physiology. In animals, having high levels of estrogen is associated with eating more sweets. This theory has yet to be proven in humans.
Cravings and overeating are difficult to study because they can be so subjective and multifactorial. Other researchers stipulate sweet cravings are mainly determined by culture or by psychological and behavioral factors, rather than physiology.
In some cultures, people don’t crave sweets because they haven’t been exposed to them as regularly as Americans. A study of chocolate, for instance, found that American women crave chocolate significantly more than Spanish women. And while a large percentage of American women reported increased chocolate cravings surrounding their menstrual period, Spanish women did not.
Other studies confirm that exposure during childhood is the major determinant of what we crave and are susceptible to overeating.
I copied my mother’s love for sweets and love of baking; it was a fun activity we did together. In college, to combat loneliness, and heck just for fun, I over-indulged my love for sweets (as the pounds went up and up). I would regularly bake my favorite chocolate chip bars and caramel popcorn, both of which I made in childhood. Study after study shows the importance of parental modeling on a child’s preferences.
Availability and proximity are two of the most important factors science has found influences what we crave and overeat and they probably trump all of the other reasons combined. When tasty foods, such as sweets, are around, we simply eat more of them.
Chances are, a combination of factors is responsible for cravings and overeating sweets at Halloween and the holidays. Holiday sweets are novel, they only comes around once a year. It comes in small pieces so you fool yourself into thinking you’re not eating as much. You put it in bowls around the house and eat it mindlessly.
If you have a strong desire for sweets, it may be a sign that you’re depressed, anxious or stressed. But you don’t have to indulge in sweets to raise your serotonin levels or to feel good. Physical activity, stress management, spending time with loved ones are activities which will also help reduce depression, anxiety and stress. (My client discovered a psychological basis for her binges, which she is successfully averting these days).
Using candy to feel better is not a great solution for your waist line. It is so high calorie, it doesn’t take much to overeat and forget your weight loss plans. For the same calories in a candy bar, you could eat four apples, or maybe you couldn’t – and that’s the point!
Don’t get me wrong, I’m not urging you to be a Halloween Scrooge. I believe it’s possible to have fun with Halloween, and even eat Halloween candy, but still avoid some of the excesses that many of us have fallen victim to in the past. Here are a few suggestions:
- To reduce the possibility of seasonal cravings, make sure you’re getting 30 minutes to one hour of sunlight each day by taking a walk in the mornings or at lunch. You may be able to “catch up” on the weekend, if you didn’t get enough rays during the week,
- Eat plenty of healthy carbohydrates, such as fruits, vegetables, whole grains and legumes, to keep serotonin at optimum levels and reduce cravings of less healthy carbohydrates, such as refined sugar,
- If you feel driven to eat sweets, it may be a signal that you’re depressed, anxious or stressed. Reduce tension and anxiety by exercising, meditating or talking with loved ones. It’s important to understand the core of the problem and for that, you may need to seek help from a professional,
- If you want to lose weight, keep your candy – or other “extra” calories – to no more than 10% of your daily calories (that’s 200 calories for the average 2,000 calorie intake, or 150 for 1,500 calories). You may even get away with one big splurge on Halloween. But if you splurge for two or more days, it will probably effect your waist line negatively,
- If you can’t resist eating too much candy, wait to buy it on the day of the party or event (or, don’t buy it). This way, the candy won’t be sitting around as a constant temptation,
- Buy only what you need for the event and buy your least favorite candy. Give away the remaining candy at the end of the evening so that there’s nothing left,
- Try fun and healthier alternatives to sweets to have around your home and serve to family and guests, such as popcorn, roasted pumpkin seeds, sliced apples and fruit with nice dips,
- Most importantly, if you do find you overeat, lighten up, don’t dwell on the negative and get over it! Analyze objectively what you can do differently next time,
With awareness and good planning, you can have your sweets and eat them, too!
Five-Year-Old Figure Skating Champion: My Niece, Madeleine
- At October 12, 2012
- By Katherine
- In Articles, News
- 0
Champion Figure Skater, Madeleine Frey
My niece, Madeleine, is a phenomenon – brains, beauty, and brawn. Just watch her figure skating at age 5 in 2004/5… The costumes were designed and executed by her mother, my sister-in-law, Suzanne, a huge talent herself. Madeleine is now very active in 4-H.
Champion Figure Skater, Madeleine Frey
Most Olive Oil is Not as Healthful as You Think
- At September 12, 2012
- By Katherine
- In Articles, News
- 2
The expensive olive oil in your kitchen cabinet is likely not as fresh, nutritious, or high in quality as you assume.
Does that mean you won’t receive the expected health benefits when using olive oil bought on America’s grocery shelves? Probably not.
This issue first came to my attention at a Mediterranean Diet Conference I attended in Florence, Italy, co-sponsored by New York University’s Department of Dietetics and the James Beard Foundation. The following story was originally published on September 13 in The Washington Post… Read the article in Livescience.com
Olive Oil Gets Worse with Age
You feel good about using olive oil, right? You know it’s good for you, tasty and easy to use. Still, to get the most benefits — and the best bang for your buck – there’s more you should know.
“The health benefits of olive oil are 99 percent related to the presence of the phenolic compounds, not the oil itself,” says Nasir Malik, research plant physiologist at the U.S. Agriculture Department’s Agricultural Research Service.
Malik is referring to the polyphenols in olive oil, nutrients also found in wine, tea, cocoa and many fruits and vegetables that have been discovered over the past decade to be the substances responsible for the bulk of olive oil’s health benefits, without which “you might as well use canola oil,” Malik says.
And when tested, polyphenols were surprisingly low in most commercially available olive oils, according to a recently published study conducted by the Agricultural Research Service, co-authored by Malik.
They also don’t live up to international or U.S. Agriculture Department quality standards, according to studies conducted by the University of California at Davis Olive Center.
The good stuff
Polyphenols decrease heart disease risk factors by lowering blood pressure and cholesterol, reducing blood clotting and improving the health of artery linings.
Researchers have discovered genes that, when activated, reduce your chances for metabolic syndrome, the name for a group of risk factors (high blood pressure, cholesterol, and glucose) that together increase the risk for heart disease, America’s No. 1 killer. Fresh, high-polyphenol olive oil affects these genes in a positive way, reducing your risk for metabolic syndrome and heart disease. But low-polyphenol olive oil does not have the same effects, according to a recent study.
Polyphenols also reduce cancer risk by lowering inflammation and cellular proliferation. They act as antioxidants, reducing oxidation and cell damage, which leads to many degenerative diseases. They even reduce microbial activity and infections.
These biological benefits explain, in part, why the Mediterranean diet, high in olive oil, has been linked with superior health. But there is an advantage even the poorest of the poor in Mediterranean countries have enjoyed since at least 4,000 B.C.: freshly harvested olive oil. That’s because olives were growing on trees in their own back yards; it was plentiful and cheap. But its freshness had been taken for granted.
Waning quality
Studies show that as days, weeks and months go by after harvest, the polyphenol content and health benefits of the oil diminish.
“Think of olive oil as olive juice with a maximum two-year shelf life,” says Selina Wang, research director at the U.C.-Davis Olive Center.
Several factors are responsible for the polyphenol content of olive oil, according to the experts:
●Harvesting method: Rougher treatment and exposure to the elements reduces polyphenols.
●The age of the trees: Older trees contain significantly more.
●Olive maturation: Green olives contain more polyphenols than ripe olives, though it’s easier to extract more oil from riper olives.
●Processing: The less processing the better. “Extra virgin” olive oil, which is cold-pressed only once, has the highest polyphenol levels. Two presses (“virgin” olive oil), reduces polyphenol content further, and oil with three extractions contains only about half the value of “virgin” olive oil. Highly refined or “light” olive oils, which use heat or chemicals in the refining process, have significantly lower polyphenol levels.
●Storage: Any exposure of the harvested olives or the oil to heat, light or air will reduce polyphenol content. (If you’re using extreme heat in cooking, you’ll most likely lose the polyphenols anyway, so you might as well use canola oil, which contains more heart-healthy omega-3 fatty acids.)
The Quest
Marcia Horting and her husband, Marc Marzullo, who visit Italy regularly, are on a constant quest for great olive oil. “We look for oils produced by single vineyards, co-ops in small towns like Volpaia, or high-quality Tuscan producers that are grassy and spicy,” says Horting, a consultant in Gaithersburg. She has noticed that in the bigger stores in Paris and Rome serving tourists, “older olive oils are sold at the same prices as the more recent harvest.”
Luckily, you no longer have to travel to Italy for high-quality extra virgin olive oil, as they are now being produced in the United States. They’re more likely to be fresh — and with a price you can afford. California is the leader of the olive oil-producing states, but Texas, Oregon, Arizona and Georgia are producing a small amount.
It’s tricky knowing the olive oil you’re buying is high-quality, fresh extra virgin olive oil. In most U.S. stores, I have found olive oil with harvest dates on perhaps one out of 20 bottles. Some have “sell-by” dates, which are usually two years after harvest (already too old!), though there are no standards for a sell-by date, so there is no guarantee how old your olive oil is unless there is a harvest date. Olives are harvested once annually, usually in the fall/winter, depending on the region. Look for a harvest date within the past year.
Even if it has a harvest date, you still won’t know whether it has been harvested and handled to maximize polyphenol content.
The way I handle this is by going to a specialty shop where the owners are familiar with the olive farm from which the olives were harvested and the oil processed, or somewhere that I know sells California or Texas olive oil. I make sure the container is opaque. It has to have a harvest date within the past year. I keep it in a cool, dark cabinet at home, and use it up quickly. I save expensive olive oil for drizzling on salads and use canola oil for cooking, especially with high heat.
The more consumers demand harvest dates and proper handling, the more these products will become available.
What to look for
Advice from Dan Flynn, executive director of the UC-Davis Olive Center:
●Look for a harvest date on the label (it should be no more than one year old). Freshness is important for quality and nutrition. Some retailers are becoming more savvy about this.
●Color is not an indicator of freshness. Some people think a strong green tint means better quality, but some olive varieties are just greener than others. Some high-quality olive oils are a golden color.
●Buy olive oil in a container that protects the oil from light. That could be dark glass or a tin.
●People need to taste truly fresh oil. I believe most people are used to an oil that is not fresh, and that’s what they think it should taste like. There’s a high-quality product available at the same price. Extra virgin olive oil has a special flavor and freshness. Once people taste fresh extra virgin olive oil, they’ll want to continue choosing it.
●Olive oil should smell fruity and taste and smell like olives. Some describe high-quality olive oil as “grassy” or “peppery.”
For maximum nutrition, quality and flavor, ideally, the olive oil you buy should not be more than one year old. It should say “extra virgin.” It should be harvested carefully, processed quickly and minimally, stored in a cool dark environment, and opened and used without too much exposure to air.
Recently, I’ve been approached by local Washington, D.C. shops who say they specialize in selling fresh olive oils and have been advising their customers all along of the importance of these factors. These are Secolari and Ah Love Oil and Vinegar.
Shedding the Freshman Fifteen: Back to School in Skinny Jeans!
- At September 12, 2012
- By Katherine
- In Articles, News
- 0
Skinny Jeans at Betsy Fisher Boutique
Melissa is thrilled with her new body. She feels more confident, more energetic, she’s happier – and can finally wear skinny jeans! Melissa is 19-years-old and spent her first year at college gaining about fifteen pounds. She was pretty miserable when I first met her in June. But, thankfully, we spent the summer working together to lose those fifteen pounds and she’s exactly where she wants to be before returning. At a slight five feet, one inches, she is a very reasonable 115 pounds. I’m so happy for her because every young person deserves to feel and look their best. It’s such a burden to be young and overweight.
But Melissa’s weight gain is not unusual. A Cornell University study found college freshmen gain an average of 4 pounds in just the first twelve weeks. Some factors adding to this weight gain are…
- Being faced with all-you-can-eat buffets at breakfast, lunch and dinner,
- Late-night studying – and the snacking and eating late which inevitably goes along with it… fattening take-out dinners of pizza or Chinese food,
- Alcohol- and lots of it,
- Pressure to take too many classes so precluding physical activity in the regular routine,
- Skipping breakfast or lunch time, then overeating between meals and later in the day and into the night.
I remember the first year I left home for college, I’d eat all my favorite foods any time I wanted (ice cream, pastrami sandwiches, chocolate chip bars, chips). My physical activity level also plummeted. I went from being very physically active in high school – in cheerleading, dancing, and more – to nothing in college. I was getting flabby- and fast – and I distinctly remember complaining to my grandmother how tired I felt. My Grandmother’s unsympathetic admonition, “You’re too young to feel this tired!” shocked me into action and I immediately started changing my ways.
For Melissa and all children and young adults going back to school this fall, there is a risk of falling into unhealthy habits and re-gaining hard-fought results over the summer. This is how Melissa and many of my young clients are handling the challenge:
- Lay out your daily schedule of classes ahead of time, since each day is different depending on required classes and activities,
- Figure out when to fit in a healthy breakfast, lunch and dinner,
- Determine when you can be physically active. For instance, will you be able to get your physical activity by walking to and from classes on certain days? Will you need to hit the gym on others?
- Wear a pedometer (The “Omron HJ 303” is the one I currently recommend, or if you have money to burn, try the fitbit) to make sure you’re getting at least the daily 10,000 steps it takes to maintain your weight… More if you want to lose weight,
- Sign up for a Physical Education class for credit (YEAH!). When I was in college, I took scuba diving, rescue diving, deep diving, tennis, fencing – whatever I could to get credit for being physically active and to learn new and interesting sports. This is also a way to meet other people with similar interests (I found the cutest, most interesting guys were into scuba diving… And fencing gave me a great butt – which I still have today!),
- Schedule your routine so that you are not hungry at night. If you must study late into the night, drink diet sodas, green tea (my favorite is Jasmine scented), and munch on fruits and veggies.
- Dump your unhealthy friends (subtly, of course) who push you to overindulge,
- Cultivate new friendships with healthier folks who share your commitment to staying in shape.
I’ve found that many of my teenaged and college-aged clients end up eating healthier than their parents- and they love every moment. Every child deserves to be healthy, fit, and happy – and to wear skinny jeans, if they wish!
Katherine’s Weekly Market Recipe: Kjerstin’s Chicken Salad with Summer Grapes, Peaches and Toasted Walnuts
“I didn’t know grapes tasted this sweet!” says client after client, after I offer them a taste of locally-grown grapes from Quaker Valley Orchards. They are sweet as can be, and so delicate, they could never be found in a store – they’re not the hard, sour, traveling variety which passes for grapes these days.
Today is the 5th of “Katherine’s Weekly Market Recipes,” all of which are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You’re also helping save the environment when you buy at your Farmers Market. Here’s how…
This recipe, developed by my Swedish mother, would make a very nice luncheon offering. Top on a bagette or stuff in a tomato or half an avacado. Serve with pickles, carrot and celery sticks, radishes. Instead of the grapes or mandarine orances, you can use other seasonal fruits such as strawberries, peaches, or anything ripe and in season.
Serves 4
2 cups chicken breast meat, cooked, chopped (about 2 half breasts or 9 ounces)
1 pint Low sodium, nonfat chicken stock
1/3 cup small mild onion, chopped
1-1/2 cup celery, chopped
1 c seedless grapes, halved
2 ripe peaches, chopped
3 Tbsp Fresh Dill, Chopped
3 Tbsp Chopped fresh parsley
1 tsp or more to taste curry powder
1 ounce almonds or walnuts, toasted and chopped
1/4 cup any low fat ranch-style dressing
Poach the chicken breasts in low sodium, nonfat chicken stock until breasts are covered. Let cool and chop in bite-size pieces. Add the rest of the ingredients and chill. Serve chilled.
Per serving: 230 calories, 8 g fat, 1 g sat fat, 19 g carbohydrates, 3 g fiber, 20 g protein
