Eggs: What do all the label claims mean?

$1 for 18 or $6 for a dozen? Standing in front of dozens of eggs (no pun intended) on the self at the grocery store makes for a very confusion decision. Free range or pasture raised? Cage free or Organic? – don’t worry, it confuses me too so I thought I would break down just a few of the many claims on egg packages to help you make a more educated decision the next time you pick up a carton.

  • Cage free means that the animals don’t live in cages

You are all probably thinking..”duh”. But just because the animals aren’t in cages doesn’t mean they aren’t packed in a barn, and most of the time they never step foot outside.

  • Free range means that animals have “access to the outdoors”.

While this “access to the outdoors” has to be government certified, there really aren’t any guidelines, criteria, or qualifications on the quality or size of the outdoor space. That means the area could be anything from a small cement square to a grassy field.

  • Pasture Raised usually means that animals spent the majority of their time in a large open grass field – think the classic image of chickens in a field.

While pasture raised sounds the best, it isn’t regulated by the government so technically some unethical farmer could slap “pasture raised” on their conventional eggs and wouldn’t get in trouble for it.

  • Organic requires that the chickens be raised in conditions that accommodate their natural behaviors.

This includes area to roam outdoors in fields, but the key word is “accommodate”. Yes, they may accommodate for natural habits, but that doesn’t always mean they actually have the ability to live naturally 24/7. On another note, “organic” eggs also come from chickens that are not treated with any antibiotics and they are fed all organic feed – all of which are tightly regulated by USDA.

This chart is a pretty good summary of all the different egg labels- but remember, while it shows that pasture raised is the best, that term isn’t regulated so anyone can use it willy-nilly. Do some research into the brands of eggs at the store to see how they actually treat their chickens.

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So you choose…what kind of eggs do you buy?

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5 Tips for a Healthy Summer BBQ

Can you believe it is almost July?!? I sure can’t.

I hope your grill is hot and your tummy is grumbling for some barbecue because the 4th of July is right around the corner.

In lieu of this festive holiday typically filled with hotdogs and s’mores, I thought I would share some of my favorite tips and tricks for a healthy 4th of July (or any summer night) BBQ.

  1. Load up on veggies – If your cooking, grill a bunch of kebabs full colorful peppers, tomatoes, and broccoli. If you aren’t the one cooking, bring a big veggie tray with hummus or guac and fill your plate! Vegetables provide so many vital vitamins and minerals, plus they help fill you up without breaking the calorie bank.
  2. Cut the carbs in half – Yep, I’m talking about the (whole grain!) bun. This one is tricky if you are having a hot dog, but if you go for a hamburger, go open face so you only get half the bun’s carbs and calories. Or, if you are feeling super healthy, try two big pieces of lettuce for your bun.
  3. Water, water, water! – I know pop, lemonade, and iced tea are BBQ classics, but you can easily save 200+ calories by only drinking water. And an extra bonus – water will help keep you hydrated with all the extra salt you might be getting from that hot dog and side of potato chips.
  4. Choose fruit for dessert – ‘Tis the season of nice, juicy watermelons and delicious fruit salads. Take advantage of natures candy and munch on some nutrient filled grapes and berries instead of reaching for the bag of marshmallows.
  5. Get moving – Go for a walk and enjoy the weather after dinner, or play with the kids in the back yard. Planning an activity for after the meal can help prevent overeating (since nobody wants to run around on an overly full stomach). Exercise also helps your food digest better – not to mention you burn a few extra calories in the process.

Happy Grilling, Happy Summer, and Happy (early) 4th!

Back to the Beverage Basics

This week, I am going back to some basics. While I love writing about all the cool, new nutrition research I learn at work and at school, I sometimes forget that many people have a tough time making basic healthy choices – especially when it comes to what they are drinking.

In many of my rotations at the hospital, people overlook drinks as a source of nutrition. I have seen overweight patients who just can’t figure out why they aren’t losing weight while eating eggs for breakfast, a salad, for lunch, and grilled chicken for dinner. Guess what? These people also drink crazy chocolate-y, sugary Starbucks drinks, several glasses of orange juice per day, and bottle on bottles of pop/soda. I even had one patient who admitted to drinking over 2 liters of orange juice every day – that’s about 946 calories and 176 grams of sugar!! I know this is an extreme scenario, but it is so easy to lose sight of how easily those fluid calories can add up.

When I am working with patients who want to lose weight, my number one piece of advice is to switch to zero calorie beverages with no artificial sweeteners. Yes, diet coke is zero calories, but all the artificial sweeteners wreak havoc on your digestion and bacteria in your gut (more on this in a future post, but for now, avoid all artificial sweeteners).

So what type of beverages do I recommend?

Number 1 is always water! Hot, cold, with lemon, berries, or cucumbers…water is always the best option. I love mine ice cold with a wedge of lemon, of course!

If you aren’t a fan of water, try the unsweetened, flavored, sparking waters that are all over Instagram and Facebook, like LaCroix or Bubly. While these are all better options than pop or sugary drinks, I still encourage people to stick with fluids that aren’t sparkling. There is some newer research showing that all the carbonation can acid reflux and increase ghrelin levels (the hormone that makes you feel hungry).

You can also pick up a cup of coffee. No, not a double chocolate Frappuccino with umpteen pumps of flavor or even a cup with some Splenda…just a plain old cup of black coffee (maybe with a splash of milk). Two to three, 8 ounce cups of coffee per day has been found to decrease risk of many diseases and help you live longer. Unsweetened tea, hot or cold, is also a good option.

Ultimately, my top beverage recommendations are:
1. Water
2. Unsweetened tea
3. Black coffee
4. Zero-calorie flavored water
*1-2 glasses of milk each day (any variety) is also okay. There is lots of new and controversial research about milk, but I’ll save that topic for another day.

Stay away from:
1. Pop/Soda (diet and regular)
2. Juice (even the 100% natural kind)
3. Fancy, sugary coffee drink
4. Gatorade and other sports drinks (unless you are a competitive athlete)

I challenge you to cut out all fluid calories – that could add up to a few hundred calories per day or ½ pound per week!

 

Emotional Eating & Food as Fuel

This past Sunday was commencement at Case Western, and even though I wasn’t graduating, I still got to do a lot of celebrating because two of my best friends from undergrad were graduating. What I really mean by celebrating was going out to a lot of nice and yummy restaurants. My friends’ families’ were kind enough to include me at dinner on Saturday and lunch and dinner on Sunday.

If you know me, you know that I love a good meal out at a restaurant (especially if it is somewhere I’ve never been), but this weekend was a lot… I am not use to going out so much! I stuck with healthy choices (mostly protein and veggies) at my meals and shared some dessert, but the whole weekend got me thinking about how we view food as a culture.

In the caveman times, food was merely fuel to keep us going. Today, we eat to celebrate (graduations and birthdays, for example), we eat when we are sad (cue the break-up pint of ice cream), we eat/munch out of boredom (like the popcorn while watching TV), and we eat when we are stressed (you should see the university library during finals!).

As you can see, we strongly associate food with emotions and feelings…no wonder so many people struggle with emotional eating! If you think about it though, most of us are conditioned from a very young age to associate food (usually unhealthy food) with our emotions or actions. For example, say little Billy keeps crying as he gets a shot at the doctor so he gets a lollypop to cheer him up or his mom says he can have ice cream if he quietly and patiently waits while she buys the groceries. In these cases, Billy now associates (again, unhealthy) food with unhappiness/pain and with doing something good/behaving.

Why do we always use unhealthy foods as rewards? That’s because sweet and salty foods cause our brains to release dopamine, the hormone that makes you feel happy. While this sounds great (of course we all want to feel happy), dopamine is also the hormone that can create addiction – just one of the reasons why so many American’s are addicted to sugar and salt. Also, remember that although those foods may cause immediate happiness, sugar and salt are ultimately not good for you. They can lead to high blood pressure, inflammation, and even throw off all sorts of hormones that could cause anxiety or depression (the exact opposite of the initial feeling of happiness!).

So while almost everyone may struggle with emotional eating (including me!), it is important to think back to what food is really for – to fuel our bodies. I don’t think you would intentionally put fuel in our car that you knew would clog the pipes, so the next time you are reaching for the bag of chips or box of cookies, ask yourself, is this fueling my body with good, healthy nutrients that won’t “clog the pipes”?

And if you are a parent of little kiddos, try not to use food as a reward or use food to fill a need other than hunger. It is, of course, part of life to have cake and ice cream on your birthday (don’t give that up!!), but try not to use foods (especially sweet and salty ones) as bribes or treats for desired behaviors. It can help prevent some of those food-emotion associations later on.

Top 5 Healthy Springtime Tips

Even though spring has barely sprung outside, the spring semester is coming to an end. Tomorrow is my last day of class for the semester! Thankfully I don’t have any final exams, just one presentation on Wednesday and then I will no longer say that I am in school and working at the hospital at the same time. Now I’m taking a week of rest and relaxation until I hit the books again to start studying for my RD board exams (it makes me nervous just thinking about it!).

Since we are well into spring, I thought I would just share some of my 5 favorite things to do in the spring to stay healthy and happy!

1. Go outside! I know the cold weather is still lingering (especially up here in Cleveland), but getting fresh air and sunlight has been found to increase energy, decrease stress, improve digestion, and give your immune system a boost. Going for a walk is a great way to try to hit your 10,000 steps for the day and soak up some vitamin D.
2. Clean! Throwing out all the unnecessary stuff in your house/apartment/room has some surprising benefits. Living in a clean and uncluttered space decreases stress levels and makes you more productive. Not to mention, people who live in clean spaces are more likely to eat healthy, and cleaning can be a bit of a workout 😉
3. Check out a farmers market! The growing season is in full swing and farmers markets are the perfect for stocking up on produce. They are a great way to try out a new fruit or vegetable, see what is in season, and support local farmers. Plus you get the great to know exactly where your food came from and how it was grown.
4. Socialize! The longer days and rooftop restaurants & bars are the perfect excuse to spend time with friends and family. Spending time talking with other people can boost mental health and reduce your risk for dementia.
5. This is a big one…get ready…Put your phone down! It is so easy to get caught up in the virtual world of work and social media that it can be hard to disconnect (I’m guilty of it too), but try to unplug for at least an hour every day. Maybe put your phone in airplane mode an hour before bed, don’t check email or social media for at least an hour after you wake up, or leave your phone at home while you do my first four tips. It will help you be less distracted, more productive, more present, and you might even talk to someone and make a new friend.

Happy spring!

It Isn’t Only About Calories

What is the first thing you think about when it comes to health or weight loss? I am pretty sure I can guess that it is either diet or exercise. Did I guess correctly?

While diet and exercise both play very critical roles in health and body weight, there are many other things that people tend to forget about. Yep, it more than just calories in versus calories out than can impact how you feel or how much you weigh.

Here are some things to think about:

  1. Sleep –Not only can lack of sleep leave you with brain fog and feeling tired, it can also make it difficult to lose weight. Here’s why: lack of sleep increases a hormone in your body called ghrelin- your hunger hormones that tells your brain it is time to eat. Therefore, lack of sleep can cause you to eat more calories and have more cravings. Also, just like a lack of sleep makes your brain feel tired, it makes your metabolism feel tired too. That means your body doesn’t function as efficiently and you aren’t burning calories the same way as you would if you were well rested. Not to mention, it is difficult to get in a good workout in when you’re tired.
  2. Stress – When you are stressed, your body goes into the “fight or flight” response (also called “survival mode”). Just like the name, your body is doing everything it can to survive; your cortisol (stress hormone) levels increase and your body stops using your fat stores for energy. Why? Because your body thinks it needs to hold on to and use all of its energy to deal with the stress. Think about it…in evolutionary history, stress use to mean running from a dangerous situation, which does in fact require lots of energy, but now our stressors (like work and school) don’t require the same amount of energy as running from animals does. High stress and cortisol levels also cause you to crave energy dense/high calorie foods because, again, your body thinks it needs lots of energy to handle the stressor.
  3. Inflammation – Inflammation is a natural way the body protects and heals itself, but excess inflammation can cause weight gain and increased risk for chronic disease. Sugar, saturated fat, and trans fat are all pro-inflammatory foods (aka the bad guys), and more and more studies are showing dairy, artificial sweeteners, chemical food additives, and white flour are also culprits of inflammation. This means that even if you are only eating 800 calories per day worth of these foods, you are unlikely to lose weight (and you might also find yourself with headaches, fatigue, joint pain, and increased risk for heart disease and cancer).

While I am the nutrition guru and wish that all problems could be solved with nutrition, it is important to remember that there are other factors that control our weight and overall health. Try getting an extra hour or two of sleep, doing some relaxing activities (like yoga, reading, listening to some music, or taking a walk outdoors), and cutting out some of the pro-inflammatory foods and see how you feel. You might be surprised by the results after just one week!

My Experience on Whole30

Don’t mind me just sitting over here indulging in a big bowl of ice cream.

The cycle of restricting foods (and dieting) and then binging on “unhealthy” or “forbidden” foods has never been as clear to me as it is right now. That’s because I just completed day 30 (the last day) of the Whole30 diet.

After my experiment as a vegetarian for a month, I thought I would try out another diet. The lucky winner- Whole30. Whole30 is a diet designed to “end unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system”. Sounds great until you hear what is involved. On Whole30 you aren’t allowed ANY grains, legumes, sugar, sweetener (including things like honey), dairy, soy, or alcohol. What does that leave you ask? I have pretty much spent the last month eating only meat, fish, eggs, fruits, and vegetables. It got real boring, real fast to say the least.

If you catch my drift, it was not an enjoyable experience. If you have read many of my previous posts or know me well, you know that I am not one to cut any foods out of my diet – you name it, I’ll probably eat it (yes, even as a nutrition student and future dietitian I eat (and love) chocolate, ice cream, buttered popcorn, and even a loose with chili cheese fries from Detroit’s Lafayette Coney Island), so having to cut so many things out of my diet was a challenge.

In theory, sticking to a diet made up of whole foods is great, but not allowing any wiggle room leads to overeating all of the “forbidden foods” later on (aka the big bowl of ice cream I am having). Cutting out foods can create an unhealthy relationship with food, it is restrictive, not sustainable, and most of all, it isn’t fun.

So, how was Whole30?

Like I said before, it is really boring because there wasn’t a lot of variety. It was also very difficult to go to restaurants or gatherings with food since there were so many things that were off limits.

Do I feel better?

Honestly, I don’t feel any different – aside from the fact that all I want to do is eat dessert, bread, and a big chipotle burrito bowl. But also remember, my diet was pretty rich in fruits, vegetables, and lean proteins before. It wasn’t like I was starting out eating McDonald’s on the daily.

Would I recommend Whole30?

That would be a big fat NO! I see no reason why you have to cut out things like whole grain bread that is packed with fiber, beans that are a good source of plant based protein, and dairy products that are full of calcium and protein. I actually think you end up in an even worse situation after Whole30. Think about the restricting and binging cycle I mentioned — after 30 days of restricting, all you want to do is overeat/binge on the foods you avoided for a month. (It has even been difficult for me, someone who is very aware of these restrict and binge patterns, to resist eating an entire pint of ice cream and a loaf of bread right now.)

On the other hand, I do think the emphasis of fruits, vegetables, and lean protein is great! Everyone could benefit from eating a few more of these and a few less sugary and starchy foods (since they make up the majority of a standard American diet). Note that I said “a few less”, not “eliminate” the sugary and starchy foods. There is no reason why pizza and chocolate can’t make there way into a healthy, balanced diet.

I think this pretty much sums up my thoughts on Whole30. Have you done Whole30? If so, what are your thoughts?