Tuesday Blog Review:
A big thank-you to all who have let me know you like reading what is here. I hope to always share something that you all find interesting, important, relevant and/or humorous.
If someone listens, or stretches out a hand, or whispers a kind word of encouragement, or attempts to understand, extraordinary things begin to happen. -Loretta Girzartis
Tuesday Nutrition Tip:
If you could sit with me at breakfast, you’d see I’m pretty much a one-trick pony…. 2 egg whites + 1 yolk, scrambled up with sauteed veggies, 1 slice of uncured turkey bacon and a half a piece of whole wheat toast…. nearly every day. So why am I telling you this? I made two important discoveries awhile back, and they both have to do with this meal.
First – a balanced breakfast is IMPERATIVE if you hope to eat reasonably the rest of the day. If you skip it, or eat a poor one, you are opening yourself up to wild hunger swings and odd cravings.
Second- Eggs in a balanced breakfast are a near-perfect food for stable blood sugar, amino acids, protein levels and more. If you have a cholesterol ratio issue, try eating a yolk every other day instead. You can also substitute some steel-cut oatmeal with cinnamon and berries, and a small side of egg whites. Or cottage cheese and berries, etc.
Whatever you do… 1) eat in the morning, and 2) make it balanced.
And this brings me to this study, released a couple of weeks ago, about the much-maligned egg:
New studies ‘pardon’ the misunderstood egg – and point to health benefits that could cut heart disease risk
January 4, 2009
“This study should influence health professionals to finally acknowledge decades of research showing that egg consumption is not a significant risk factor for heart disease” – and did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk.
A study recently published online in the journal Risk Analysis(1) estimates that eating one egg per day is responsible for less than 1 percent of the risk of coronary heart disease (CHD) in healthy adults. Alternatively, lifestyle factors including poor diet, smoking, obesity and physical inactivity contribute 30 to 40 percent of heart disease risk, depending on gender. This study adds to more than thirty years of research showing that healthy adults can eat eggs without significantly affecting their risk of heart disease.
The study evaluated the risk of heart disease associated with egg consumption compared to modifiable lifestyle risk factors (smoking, poor diet, being overweight or obese, physical inactivity). The study authors used data from the 1999-2000 and 2000-2001 National Health and Nutrition Examination Surveys (NHANES) to categorize the U.S. adult population into various groups based on modifiable lifestyle risks.
These populations account for 85 percent of all U.S. males ages 25 and older and 86 percent of U.S. females ages 25 and older.
The study found that:
• The consumption of one egg per day contributes under 1 percent of heart disease risk.
• Modifiable lifestyle risk factors – smoking, poor diet, being overweight or obese and physical inactivity – accounted for 30 to 40 percent of heart disease risk,
• While unavoidable risk factors, such as genetics, and potentially treatable risk factors, such as hypertension and diabetes, accounted for 60 to 70 percent.
According to the authors, the NHANES data show that very few Americans are leading lifestyles that may reduce the risk of heart disease: only 3 percent of males and 6 percent of females have none of the modifiable lifestyle risk factors that were investigated. The study authors conclude that efforts to prioritize risk factors and eliminate those that have the largest impact on health are more likely to reduce heart disease risk than recommendations to restrict egg consumption.
“This study should influence health professionals to finally acknowledge decades of research showing that egg consumption is not a significant risk factor for heart disease,” said Leila M. Barraj, Senior Managing Scientist in Exponent’s Health Sciences Center for Chemical Regulation and Food Safety. “The health community should focus on meaningful recommendations when it comes to preventing heart disease, like smoking and obesity, not egg consumption.”
Favorite Egg Stories
The study, which was funded by the Egg Nutrition Center, substantiates decades of research challenging the outdated myth that the cholesterol in eggs is linked to increased heart disease risk. Moreover, the study authors note that their analysis did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk. For example:
• Research has found that overweight men who eat eggs while on a carbohydrate-restricted diet have a significant increase in their HDL levels (the “good” cholesterol) compared to men who do not eat eggs.(2)
• In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their BMIs by 61 percent more than those eating a bagel breakfast of equal calories. In addition, the study found no significant differences between the HDL and LDL cholesterol levels of the egg and bagel eaters.(3)
• Eggs are an excellent source of choline. A 2008 study concluded that a diet rich in choline and betaine, a nutrient related to choline, is associated with lower concentrations of homocysteine in the blood. High blood levels of homocysteine are indicative of chronic inflammation, which has been associated with cardiovascular disease, Alzheimer’s, and dementia.(4)
• Eggs offer a number of beneficial nutrients. One egg has 13 essential vitamins and minerals and is an excellent source of choline and selenium and a good source of high-quality protein, vitamin B-12, phosphorus and riboflavin. In addition to providing one of the most affordable sources of all-natural, high-quality protein, eggs provide a valuable source of energy and help maintain and build the muscle tissue needed for strength.
Tuesday Health & Safety Tip:
From The Green Guide, National Geographics great eco-minded website:
Plastics: What to use (or NOT) for food storage.
Plastics are classified by their “resin identification code”—a number from #1 to #7 that represents a different type of resin. That number is usually imprinted on the bottom of your container; flip it upside down, and you’ll see a recycling triangle with the number in the middle.
Here’s a quick breakdown of plastic resin types:
#1 polyethylene terephthalate (PET or PETE)
Examples: Disposable soft drink and water bottles
#2 high density polyethylene (HDPE)/
Examples: Milk jugs, liquid detergent bottles, shampoo bottles
#3 polyvinyl chloride (V or PVC)
Examples: Meat wrap, cooking oil bottles, plumbing pipes
#4 low density polyethylene (LDPE)
Examples: Cling wrap, grocery bags, sandwich bags
#5 polypropylene (PP)
Examples: Cloudy plastic water bottles, yogurt cups/tubs
#6 polystyrene (PS)
Examples: Disposable coffee cups, clam-shell take-out containers
#7 other SOME GOOD, SOME BAD: (plastics invented after 1987; includes polycarbonate, or PC, and polylactide, or PLA, plastics made from renewable resources as well as newer plastics labeled “BPA-Free”)
Examples: Baby bottles, some reusable water bottles, stain-resistant food-storage containers
What To Buy:
#2 HDPE, #4 LDPE and #5 PP: These three types of plastic are your best choices. They transmit no known chemicals into your food and they’re generally recyclable; #2 is very commonly accepted by municipal recycling programs, but you may have a more difficult time finding someone to recycle your #4 and #5 containers.
#1 PET: Fine for single use and widely accepted by municipal recyclers; avoid reusing #1 water and soda bottles, as they’re hard to clean, and because plastic is porous, these bottles absorb flavors and bacteria that you can’t get rid of.
PLA (also see note below in #7): plastics made from renewable resources such as corn, potatoes and sugar cane and anything else with a high starch content; although you can’t recycle these plant-based plastics, you can compost them in a municipal composter or in your backyard compost heap.
Plastics to Avoid:
#3 PVC: Used frequently in cling wraps for meat, PVC contains softeners called phthalates that interfere with hormonal development, and its manufacture and incineration release dioxin, a potent carcinogen and hormone disruptor.
#6 PS: Polystyrene-foam cups and clear plastic take-out containers can leach styrene, a possible human carcinogen, into food.
Some #7 PC (the “other” category. Confusingly, not all are bad… PLA can carry a #7, but it is sustainable and biodegradable ): The only plastic made with bisphenol A, polycarbonate is used in baby bottles, 5-gallon water-cooler bottles and the epoxy linings of tin food cans. Bisphenol A has been linked to a wide variety of problems such as heart disease and obesity.
Shopping and Usage Tips
When purchasing cling-wrapped food from the supermarket or deli, slice off a thin layer where the food came into contact with the plastic and store the rest in a glass or ceramic container or wrap it in non-PVC cling wrap.Avoid storing fatty foods, such as meat and cheese, in plastic containers or plastic wrap.
Hand-wash reusable containers gently with a nonabrasive soap; dishwashers and harsh detergents can scratch plastic, making hospitable homes for bacteria.
A “microwave-safe” or “microwavable” label on a plastic container only means that it shouldn’t melt, crack or fall apart when used in the microwave. The label is no guarantee that containers don’t leach chemicals into foods when heated. Use glass or ceramic containers instead.
Tuesday Brain Game: Brainist IQ Test
Tuesday Funny Stuff:
What the Media Didn’t Catch at Last Tuesday’s Inaugural Ball
Every Tuesday Matters:
From Every Monday Matters, Monday # 4:
PREPARE FOR AN EMERGENCY
- 800 tornadoes are reported annually.
- The average path of a twister is 660 feet wide and up to 50 miles long.
- 39 states are considered at risk of an earthquake.
- 46% of disaster deaths occur due to floods.
- Because of contamination, clean water is harder to find than food after a flood.
- A tropical storm becomes a hurricane when the speed of its winds reaches 74 mph.
- September 11, 2001 will always be a reminder of the reality of terrorist attacks and the damage they can cause.
TAKE ACTION TODAY
- Develop a family communication plan by selecting a person outside your local area for everyone to call in case of an emergency. Carry it in your wallet.
- Ensure every member of your family knows the phone number and has coins or a prepaid phone card for calling the emergency contact. Cell phones often get jammed due to high call volume during disasters.
- Designate a primary and secondary meeting location.
- Create an emergency supply kit with a 3-day supply of basic items such as: fresh water, food, first aid, towelettes, garbage bags, a flashlight with extra batteries, local maps, a whistle, dust masks, tools, a can opener, and cash. Check and rotate supplies every 6 months.
- Prepare a plan for your pets during an emergency.
Disasters are never planned, but they will happen. They are inevitable. Being prepared is the only thing you can do. Having proper supplies and a well thought-out plan can make all the difference in your survival. Readiness will also reduce fear, anxiety, and potential losses. Prepare today … for any kind of tomorrow.