What is an Antioxidant?

Antioxidants are substances or nutrients in our foods, which can prevent or slow the oxidative damage to our body.  When our body uses oxygen our cells then produce free radicals, which are by-products that can be harmful.  These free radicals can damage the body’s cells when they outnumber the antioxidants and contribute to diseases such as heart disease, macular degeneration, diabetes, and cancer.  Antioxidants counteract free radicals by preventing, as well as repairing this damage (1).

Where Antioxidants are Found?

Antioxidants can be found in many healthy foods from plants and animals such as beans, grain products, fruits and vegetables, coffee and tea, and meat and fish. Here is a list of the most familiar ones: vitamin C, vitamin E, flavonoids, beta-carotene, and other related carotenoids.  For example, foods that are bright in color such as corn, cantaloupe, mango, and butternut squash derive its yellow and orange pigments from lutein.  Foods like tomatoes and watermelon that are red contain lycopene. Lastly, anthocyanins can be found in blue/purple produce like blueberries (2).

Supplements were created as another source of antioxidants. However, some research has pointed to whole foods being more effective to aid in preventing disease than supplementation (3).  In addition, it is important to consider that high intakes of supplements could have a toxic effect on the body.

The Bottom Line

Antioxidants are substances that can prevent or repair the oxidative damage caused by free radicals. That damage can lead to diseases such as macular degeneration, diabetes, and cancer. Research has shown that it is best to consume whole foods like fruits, vegetables, and whole grains because they are all filled with networks of antioxidants.

References:

1. Antioxidants: In Depth, https://nccih.nih.gov/health/antioxidants/introduction.htm

2. Carlsen MH¹, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3. doi: 10.1186/1475-2891-9-3.

3. Lee IM¹, Cook NR, Gaziano JM, et al. Vitamin E in the primary prevention of cardiovascular disease and cancer: the Women's Health Study: a randomized controlled trial. JAMA. 2005 Jul 6;294(1):56-65.

How Many Eggs is it Safe to Eat Per Day?

 

There has been much controversy on the topic of eggs.  That is due to the fact that the egg yolk contains cholesterol.  The yolk also contains a few other nutrients like protein, vitamins B12 and D, riboflavin, and folate, which are all beneficial for heart disease (1). Though eggs contain cholesterol there is a body of evidence showing that dietary cholesterol may not be the culprit in raising cholesterol levels (2).

 

The good news is that studies are showing that consuming eggs in moderation, up to 3 eggs daily, does not increase cardiovascular risk in healthy people (3). In addition, egg consumption is associated with improvements with HDL cholesterol, satiety, and weight loss (4). Instead, it seems like sugars, fat and lack of activity are the real causes behind rises in cholesterol.

 

Risks

 

However, those who have diabetes may want to limit their egg yolk intake and instead focus on the egg white.  The reason behind this is that diabetics need to monitor their dietary cholesterol intake, as diabetes is a risk factor for cardiovascular disease. It has been recommended that individuals with existing diabetes eat no more than three egg yolks per week (5).

 

The Bottom Line

 

Though the evidence is shedding some positive light on egg consumption, more research needs to be conducted.  Until then, limit your whole egg intake to three daily. Also, those with diabetes may need to limit their egg intake to three per week.  In addition, it is important to pay close attention to what foods you are eating along with eggs.  Specifically, it is a better idea to have your eggs with vegetables and whole grain bread instead of cheeses, sausages and bacon, and white breads.

 

References:

1. Cholesterol Research in Eggs May Not Hurt Heart Health: Study, http://www.webmd.com/heart/news/20160216/cholesterol-in-eggs-may-not-hurt-heart-health-study#2

2. Fernandez ML. Rethinking dietary cholesterol, Curr Opin Clin Nutr Metab Care. 2012 Mar;15(2):117-21. doi: 10.1097/MCO.0b013e32834d2259.

3.  Valentine N, Zubaida F, Suparna D et. al. Daily egg consumption in hyperlipidemic adults - Effects on endothelial function and cardiovascular risk.

4. Egg-Rich Diet Not Harmful in Type 2 Diabetes, http://www.webmd.com/diabetes/news/20141009/eggs-type-2-diabetes#1.

5. Eggs and Diabetes: To Eat or Not To Eat?, http://www.healthline.com/health/diabetes/eggs

 

Why See A Licensed Health Professional

Hey All, we wanted to take a moment to talk to you about why you may want to see a licensed health professional.  As many of you know Colleen and I are licensed health professionals.  This is a benefit for you because our area of expertise is in health, wellness, and nutrition.  That means we have the skills to help improve your health.  It also means that are equipped to work with those of you with existing medical conditions such as high blood pressure, high cholesterol, and type 2 diabetes.

When you make an appointment we take the time to understand your needs, get to know your health history, and create a plan that is tailored and appropriate for each one of our clients.  By meeting with you weekly we not only provide you with accountability, but also encouragement and support.  All are necessary to helping you reach your health goals.  

During your weekly appointment, we review a journal where you track what you eat and drink every day.  Then we discuss tips and strategies that you can use throughout your week.  Next, we ask about your upcoming week to help you with any challenges that will require planning, as well as preparation.  Lastly, we provide education so you have a full understanding of your program.

We hope this sheds some light on the benefits of meeting with a health professional.  So, if you're interested in making an appointment we hope you will contact us.  We would be happy to work with you! And, because you will be following a medically supervised plan you can check in with your Health Insurance/Flexible Spending to see if you have coverage.

A Breathing Technique to Help Fall Asleep

Many of our clients have told us that they have trouble with sleep.  The problem with that is that it can wreak havoc with your health.  Specifically, it affects mood, decision making, productivity, and even our weight.

Reasons why we have trouble falling asleep and staying asleep is that we tend to be over scheduled, work too much, and don't take time to relax.  That causes too much stress and worry.  Neither helps with sleep.  But, what if we told you there is a simple technique that you can use the next time you have difficulty with your sleep?

This breathing exercise is called "The 4-7-8 Breathing Technique" and only takes a few minutes of your time.  Here's what you do:

1. Make sure your posture is such that you are not restricting your ability for deep breathing.
2. Place the tip of your tongue on the roof of your mouth behind your front teeth. Try to keep it there through the entire breathing sequence, even during the exhale.
3. Begin by exhaling completely.
4. Inhale through your nose to a count of four.
5. Hold your breath for a count of seven.
6. Exhale through your mouth to a count of eight.
7. Finally, complete the sequence three more times.

At first you may feel light headed, which will lessen over time.  This technique can be a useful tool.  The reason why this breathing exercise acts as a natural tranquilizer is that the slowing of your breath, while filling your body with oxygen,  and forcing you to focus on your breath instead of other thoughts allows your body to relax enough to fall asleep. 

Try this easy exercise the next time you have problems falling asleep! 

Reference:  This Relaxation Exercise Can Help You Fall Asleep In 60 Seconds, https://www.powerofpositivity.com/fall-asleep-60-seconds/

Tips to Improve GERD - gastroesophageal reflux disease

Many of you suffer from GERD (gastroesophageal reflux disease) and may treat your symptoms with over-the-counter or prescription drugs.  How would you like to know that by changing your diet you can improve your discomfort.  Let's explore!

First of all GERD is caused by stomach acid refluxing up into the esophagus, which unfortunately causes damage to the surface lining of the esophagus. Though your diet doesn't cause GERD certain foods can trigger its symptoms. These symptoms are: regurgitation of gastric acid into the mouth, difficult and/or painful swallowing, chest pain, chronic cough caused by acid refluxing up and getting into the lungs, bad breath, and nausea or vomiting. Sadly, damage to the esophagus can scar and narrow it, which in turn makes swallowing difficult.  In addition, the inflammation that occurs can create bleeding or ulcers.

It's common to treat GERD with medications, but the problem with that is that it effects calcium absorption.  That can lead to increasing the risk for breaking a hip!  Another nutrient that is absorbed less is vitamin B12.  That's because about 10% to 30% of adults over age 50 have atrophic gastritis, which decreases hydrochloric acid in the stomach.  And, less hydrochloric acid means the body cannot extract vitamin B12.  Vitamin B12 is necessary for blood cell formation, neurological function, and DNA synthesis. Lastly, taking medications can reduce other nutrients absorption. These would include folate, beta-carotene, vitamin C, magnesium, iron and zinc.  With that in mind, you may want to discuss whether taking supplements would be beneficial with your doctor.

The good news is that there are some dietary changes you can make to improve GERD.  For one, reduce high fat goods, alcohol, peppermint, onions, carbonated beverages and chocolate.  These foods can reduce sphincter pressure which makes it easier for stomach acid to reflux up.  In addition, citrus and spicy dishes can irritate the nerve endings in the lining of the esophagus. 

Here are some other tips:

Eat more frequent and lighter meals because they are easier to digest.

Try to lose weight. Reducing sugar and unhealthy starches can reduce heartburn and GERD.

Try chewing gum after meals to stimulate saliva production to help neutralize stomach acids. Just choose something other than peppermint.

Drink a glass of water after your meal. It will dilute and wash down any stomach acids.

Avoid carbonated beverages as they can bloat your abdomen and push stomach acids upward.

Increase fiber.

References:  Health & Nutrition Letter, December 2016, How Diet and Lifestyle Can Fight Heartburn and GERD (p.4&5).