Here are a few tips about food safety.
1.Always wash your hands in hot soapy water before you start cooking.
2.Use separate cutting boards and utensils when preparing raw meats, fish and poultry.
3.Keep the fridge at 40 degrees.
4.Scrub the sink with your favorite cleaning supply at the end of every day or after prepping raw meats. It is suggested to use 1 Tbsp of bleach in 1 qt water.
5.Clean your sponge in the washing machine or dishwasher and use a clean dish towel every day.
6.Uncooked ingredients such as marinades that have touched raw meats should be discarded or brought to a rolling boil first.
7.Discard moldy foods, exceptions are salamis and cheese but cut deeply off the moldy parts.
8.Anything left out 2+ hours without refrigeration, toss. Properly stored foods 3-5 days. check out, foodsafety.gov/keep/charts/storagetimes.html
Thursday, May 6, 2010
Nuts
In general, you should try to avoid buying nuts in bulk unless you're the kind of person who munches on them throughout the day. They may be more affordable in bulk, but nuts usually expire within two months.
"The high fat content in nuts (particularly in peanuts, pecans and walnuts) causes them to go rancid rather quickly," says Alejandra Ramos, a home-cooking expert and the creator of the website Always Order Dessert. "If you must buy them in large quantities, remember that roasted nuts last longer than raw ones, and shelled ones last the longest. Light, heat and moisture also affect the quality, and they have the tendency to absorb smells, so always store nuts in the fridge or freezer. This also goes for seeds and nuts like sesame seeds, flaxseeds and pine nuts."
"The high fat content in nuts (particularly in peanuts, pecans and walnuts) causes them to go rancid rather quickly," says Alejandra Ramos, a home-cooking expert and the creator of the website Always Order Dessert. "If you must buy them in large quantities, remember that roasted nuts last longer than raw ones, and shelled ones last the longest. Light, heat and moisture also affect the quality, and they have the tendency to absorb smells, so always store nuts in the fridge or freezer. This also goes for seeds and nuts like sesame seeds, flaxseeds and pine nuts."
Tuesday, May 4, 2010
Coffee
(Dr. Weil)
Interesting bit of information...
The Coffee-Cholesterol Connection
If you have high cholesterol, could your morning cup of Joe be at least partly to blame? Maybe, depending on how it’s brewed and how much you drink.
Most research has found that coffee drinking in general does not increase blood cholesterol or cardiovascular risk. But since the mid-1980s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered.
What’s in your cup?
Diterpene compounds in coffee beans—notably cafestol—are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes released. Scandinavian-style boiled coffee has the most diterpenes, studies have shown—followed by Turkish/Greek coffee, French-press (cafetière or plunger-pot) coffee, and then espresso. American-style “drip” coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Decaffeinating coffee does not reduce diterpenes.
Still, it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8% to 10% in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
The sunny side of coffee
All coffee, no matter how it’s brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because we drink so much of it. Coffee has been shown to guard against oxidation of LDL cholesterol. And it’s been linked to reduced risk of diabetes, Parkinson’s disease, and some other disorders. Cafestol may even have anti-cancer properties, at least according to lab studies.
Bottoms up
An occasional cup of unfiltered coffee won’t raise your cholesterol significantly, if at all. But you may be consuming more unfiltered coffee than you realize because many coffee drinks—cappuccinos and lattes, for instance—are made with espresso, sometimes more than one shot. If your cholesterol is high, you might want to limit espresso to one or two a day and not go overboard with French-press coffee.
Interesting bit of information...
The Coffee-Cholesterol Connection
If you have high cholesterol, could your morning cup of Joe be at least partly to blame? Maybe, depending on how it’s brewed and how much you drink.
Most research has found that coffee drinking in general does not increase blood cholesterol or cardiovascular risk. But since the mid-1980s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered.
What’s in your cup?
Diterpene compounds in coffee beans—notably cafestol—are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes released. Scandinavian-style boiled coffee has the most diterpenes, studies have shown—followed by Turkish/Greek coffee, French-press (cafetière or plunger-pot) coffee, and then espresso. American-style “drip” coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Decaffeinating coffee does not reduce diterpenes.
Still, it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8% to 10% in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
The sunny side of coffee
All coffee, no matter how it’s brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because we drink so much of it. Coffee has been shown to guard against oxidation of LDL cholesterol. And it’s been linked to reduced risk of diabetes, Parkinson’s disease, and some other disorders. Cafestol may even have anti-cancer properties, at least according to lab studies.
Bottoms up
An occasional cup of unfiltered coffee won’t raise your cholesterol significantly, if at all. But you may be consuming more unfiltered coffee than you realize because many coffee drinks—cappuccinos and lattes, for instance—are made with espresso, sometimes more than one shot. If your cholesterol is high, you might want to limit espresso to one or two a day and not go overboard with French-press coffee.
Monday, May 3, 2010
Canker Sores
(Dr. Weil)
If you find that daily stress and fatigue manifest as canker sores you aren't alone. Mouth ulcers (aphthous ulcers) are common and can be very painful, even if they are barely visible. The cause of canker sores remains unknown, although a popular theory holds that they are autoimmune in nature - the result of an attack by the immune system on the body's own tissues. They may also be a result of deficiencies of folic acid, iron or vitamin B12.
Canker sores are often triggered by stress, fatigue, certain foods (including nuts, acidic foods and sweets) and occasionally by toothpaste containing the additive sodium lauryl sulfate. While they are painful, there are ways to reduce discomfort and speed the healing process. Try making a tablet of DGL (deglycyrrhizinated licorice) extract into a paste, or make a paste from DGL powder and coat the paste over the sore. Do this four times a day until the sore has disappeared. A daily B-100, B-complex vitamin supplement may also help support the health of oral mucosa.
Perhaps most important are mind-body approaches, such as visualization, hypnosis or relaxation techniques, which can reduce the frequency and severity of outbreaks.
If you find that daily stress and fatigue manifest as canker sores you aren't alone. Mouth ulcers (aphthous ulcers) are common and can be very painful, even if they are barely visible. The cause of canker sores remains unknown, although a popular theory holds that they are autoimmune in nature - the result of an attack by the immune system on the body's own tissues. They may also be a result of deficiencies of folic acid, iron or vitamin B12.
Canker sores are often triggered by stress, fatigue, certain foods (including nuts, acidic foods and sweets) and occasionally by toothpaste containing the additive sodium lauryl sulfate. While they are painful, there are ways to reduce discomfort and speed the healing process. Try making a tablet of DGL (deglycyrrhizinated licorice) extract into a paste, or make a paste from DGL powder and coat the paste over the sore. Do this four times a day until the sore has disappeared. A daily B-100, B-complex vitamin supplement may also help support the health of oral mucosa.
Perhaps most important are mind-body approaches, such as visualization, hypnosis or relaxation techniques, which can reduce the frequency and severity of outbreaks.
Excercise is Good for Your Health
(Prevention Magazine)
1. Be Happier at Work
Increase productivity…and maybe get a raise
An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You'll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.
2. Get Natural Pain Relief
Keep moving to ease stiff, achy joints
It may seem counterintuitive, but rest isn't necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD.
Exercise releases endorphins, the body's natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine
at UNC.
3. Feel Sexy at Any Size
Flaunt a figure you can be proud of
A good workout practically ensures a better body image. The simple act of exercising—regardless of your weight or fitness level—can make you feel positive about how you look, possibly due to the release of feel-good hormones, finds a review of 57 studies on exercise and body image.
Working out can also boost your libido by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.
4. Unlock Hidden Energy
Rouse your body out of a slump
If you're among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.
5. Slash Cold Risk 33%
Build up your body's defenses
Moderate exercise doesn't just rev your metabolism--it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.
6.Reach the Deep-Sleep Zone
Decent shut-eye is not a far off dream
Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.
7. Clear Out Brain Fog
Build your mental muscle
Exercise is linked to a lower risk of Alzheimer's disease among older people; now, new research shows it can prevent brain fog at a much younger age too. Japanese researchers assigned sedentary young adults to two groups; one took aerobic exercise
classes, and the other did not. After 4 months, MRIs revealed that the nonexercising group experienced shrinkage of gray matter in some areas of the brain, while the active participants had no change.
8. Add Years to Your Life
Stay healthy and active for years to come
Being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out.
9. Ease Your Ailments
Heal your body with yoga
Yoga has a well-earned reputation as a surefire stress reducer (particularly when combined with meditation), and new studies show the simple stretching regimen can also help treat and prevent a number of other ailments, from back pain to diabetes. Other research reveals regular yoga practice can put an end to mindless eating by creating an outlet for emotions that can lead to binging. Unfortunately, less than 15% of women over age 35 say they do yoga frequently, according to the National Sporting Goods Association.
10. Survive Breast Cancer
Increase your defenses against the disease
Exercise not only reduces breast cancer risk, it can also save your life if you're diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.
Do this: Sneak in mini bouts of exercise. Take a quick walk when you get the morning paper, hit the stairs before lunch, or knock out a few pushups and crunches while watching TV. Just two to three 10-minute workouts
a day is enough to fill your quota for the week.
1. Be Happier at Work
Increase productivity…and maybe get a raise
An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You'll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.
2. Get Natural Pain Relief
Keep moving to ease stiff, achy joints
It may seem counterintuitive, but rest isn't necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD.
Exercise releases endorphins, the body's natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine
at UNC.
3. Feel Sexy at Any Size
Flaunt a figure you can be proud of
A good workout practically ensures a better body image. The simple act of exercising—regardless of your weight or fitness level—can make you feel positive about how you look, possibly due to the release of feel-good hormones, finds a review of 57 studies on exercise and body image.
Working out can also boost your libido by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.
4. Unlock Hidden Energy
Rouse your body out of a slump
If you're among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.
5. Slash Cold Risk 33%
Build up your body's defenses
Moderate exercise doesn't just rev your metabolism--it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.
6.Reach the Deep-Sleep Zone
Decent shut-eye is not a far off dream
Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.
7. Clear Out Brain Fog
Build your mental muscle
Exercise is linked to a lower risk of Alzheimer's disease among older people; now, new research shows it can prevent brain fog at a much younger age too. Japanese researchers assigned sedentary young adults to two groups; one took aerobic exercise
classes, and the other did not. After 4 months, MRIs revealed that the nonexercising group experienced shrinkage of gray matter in some areas of the brain, while the active participants had no change.
8. Add Years to Your Life
Stay healthy and active for years to come
Being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out.
9. Ease Your Ailments
Heal your body with yoga
Yoga has a well-earned reputation as a surefire stress reducer (particularly when combined with meditation), and new studies show the simple stretching regimen can also help treat and prevent a number of other ailments, from back pain to diabetes. Other research reveals regular yoga practice can put an end to mindless eating by creating an outlet for emotions that can lead to binging. Unfortunately, less than 15% of women over age 35 say they do yoga frequently, according to the National Sporting Goods Association.
10. Survive Breast Cancer
Increase your defenses against the disease
Exercise not only reduces breast cancer risk, it can also save your life if you're diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.
Do this: Sneak in mini bouts of exercise. Take a quick walk when you get the morning paper, hit the stairs before lunch, or knock out a few pushups and crunches while watching TV. Just two to three 10-minute workouts
a day is enough to fill your quota for the week.
Sunday, May 2, 2010
PULLED PORK
I served this to friends last night and it came out great, I did double the recipe. We made burritos with all the trimmings.
Quick Pulled Pork Chica-dillas
Recipe courtesy Ingrid Hoffmann, 2008
Prep Time:20 min
Cook Time:1 hr
Serves:5-8
Ingredients
* (2 to 3-pound) pork tenderloin, cut in 1 1/2-inch slices, quartered
* 1 (12-ounce) bottle beer
* 2 tablespoons papaya nectar or juice
* 1/4 cup Worcestershire sauce
* 1/4 cup ketchup
* 1 cup regular barbecue sauce
* 2 chipotle peppers in adobo, seeded and chopped
* 2 teaspoons Delicioso Adobo, recipe follows
* 20 flour tortillas
* 2 cups grated queso fresco or farmer's cheese
* 3 avocados, thinly sliced
* Cilantro leaves
Directions
Mix all ingredients (except tortillas, cheese, avocados, and cilantro) together in a large, heavy saucepan. Bring to a boil over medium-high heat, stirring frequently. Reduce heat to medium-low, cover and simmer for 30 to 45 minutes, stirring occasionally. Shred the pork, using 2 forks, or mashing with a potato masher. Put shredded pork back into sauce and mix ingredients. Cover up and cook on low for another 10 to 15 minutes.
In a large skillet over medium heat, cook a tortilla about 2 minutes on each side. Spoon some pork onto the tortilla and top with 4 to 5 avocado pieces and cilantro. Heat up another tortilla until toasted and add cheese. Cook until cheese is melted. Place the second tortilla cheese side down on top of the pork and avocado. Cut into 4 slices and repeat process. Garnish with cilantro and serve.
Delicioso Adobo:
* 1 teaspoon parsley flakes
* 1 teaspoon onion powder
* 1 teaspoon garlic powder
* 1 teaspoon cumin powder
* 1 teaspoon achiote powder from annatto seed
* 1 teaspoon lemon pepper
Add all ingredients and mix together.
Quick Pulled Pork Chica-dillas
Recipe courtesy Ingrid Hoffmann, 2008
Prep Time:20 min
Cook Time:1 hr
Serves:5-8
Ingredients
* (2 to 3-pound) pork tenderloin, cut in 1 1/2-inch slices, quartered
* 1 (12-ounce) bottle beer
* 2 tablespoons papaya nectar or juice
* 1/4 cup Worcestershire sauce
* 1/4 cup ketchup
* 1 cup regular barbecue sauce
* 2 chipotle peppers in adobo, seeded and chopped
* 2 teaspoons Delicioso Adobo, recipe follows
* 20 flour tortillas
* 2 cups grated queso fresco or farmer's cheese
* 3 avocados, thinly sliced
* Cilantro leaves
Directions
Mix all ingredients (except tortillas, cheese, avocados, and cilantro) together in a large, heavy saucepan. Bring to a boil over medium-high heat, stirring frequently. Reduce heat to medium-low, cover and simmer for 30 to 45 minutes, stirring occasionally. Shred the pork, using 2 forks, or mashing with a potato masher. Put shredded pork back into sauce and mix ingredients. Cover up and cook on low for another 10 to 15 minutes.
In a large skillet over medium heat, cook a tortilla about 2 minutes on each side. Spoon some pork onto the tortilla and top with 4 to 5 avocado pieces and cilantro. Heat up another tortilla until toasted and add cheese. Cook until cheese is melted. Place the second tortilla cheese side down on top of the pork and avocado. Cut into 4 slices and repeat process. Garnish with cilantro and serve.
Delicioso Adobo:
* 1 teaspoon parsley flakes
* 1 teaspoon onion powder
* 1 teaspoon garlic powder
* 1 teaspoon cumin powder
* 1 teaspoon achiote powder from annatto seed
* 1 teaspoon lemon pepper
Add all ingredients and mix together.
Eggs
The Sunny Side of Eggs (Berkeley Wellness)
Eggs have a bad reputation because of their high cholesterol. But, in fact, eggs do not raise blood cholesterol in most people—and they may even be good for your heart in some ways.
You may be surprised to learn that dietary cholesterol, found in animal foods, raises blood cholesterol in only about one-third of people. And, as shown in some egg studies, dietary cholesterol causes the body to produce HDL (“good”) cholesterol along with LDL (“bad”) cholesterol in these “hyper-responders,” thus helping offset potential adverse effects. Moreover, the LDL particles that form are larger in size—and larger LDL particles are thought to be less dangerous than small ones. In studies at the University of Connecticut, for example, eating three eggs a day for 30 days increased cholesterol in susceptible people, but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which suggests no major change in coronary risk.
More significantly, eggs do not appear to contribute to heart disease in most people. A large pivotal study from Harvard in 1999 found no association between eggs and heart disease, except in people with diabetes. Studies since then have similarly vindicated eggs. The unsaturated fats and other nutrients, including B vitamins, in eggs may be beneficial to heart health.
Rethinking cholesterol advice
In light of these findings, recommendations about eggs have changed over the years, and cholesterol guidelines, in general, are being rethought. Though eggs are high in cholesterol—210 milligrams in the yolk of a large egg—the American Heart Association (AHA) has no specific limit on how many eggs you can eat, as long as you limit your total cholesterol consumption to 300 milligrams a day, on average (200 milligrams if you have heart disease, high cholesterol, or other coronary risk factors).
Many researchers believe that the AHA guidelines are too restrictive, however, and endorse a higher daily upper limit for cholesterol for healthy people. A more reasonable goal is 500 milligrams a day (but still 200 milligrams if you have risk factors for heart disease, including diabetes). That would allow for an egg a day—even two on some days—and still leave room for other sources of cholesterol. Countries such as Canada, England, and Australia don’t set any recommended upper limits for cholesterol, citing a lack of evidence that dietary cholesterol has a major impact on blood cholesterol.
Good for your eyes . . . and maybe your waist
• Egg yolks are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.
• There’s some evidence that eggs promote satiety, due in part to their protein. In a new study in Nutrition Research, when the participants had scrambled eggs for breakfast, they felt fuller afterwards and consumed significantly fewer calories over the rest of the day, compared to when they ate a bagel-based breakfast with the same number of calories.
Eggs have a bad reputation because of their high cholesterol. But, in fact, eggs do not raise blood cholesterol in most people—and they may even be good for your heart in some ways.
You may be surprised to learn that dietary cholesterol, found in animal foods, raises blood cholesterol in only about one-third of people. And, as shown in some egg studies, dietary cholesterol causes the body to produce HDL (“good”) cholesterol along with LDL (“bad”) cholesterol in these “hyper-responders,” thus helping offset potential adverse effects. Moreover, the LDL particles that form are larger in size—and larger LDL particles are thought to be less dangerous than small ones. In studies at the University of Connecticut, for example, eating three eggs a day for 30 days increased cholesterol in susceptible people, but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which suggests no major change in coronary risk.
More significantly, eggs do not appear to contribute to heart disease in most people. A large pivotal study from Harvard in 1999 found no association between eggs and heart disease, except in people with diabetes. Studies since then have similarly vindicated eggs. The unsaturated fats and other nutrients, including B vitamins, in eggs may be beneficial to heart health.
Rethinking cholesterol advice
In light of these findings, recommendations about eggs have changed over the years, and cholesterol guidelines, in general, are being rethought. Though eggs are high in cholesterol—210 milligrams in the yolk of a large egg—the American Heart Association (AHA) has no specific limit on how many eggs you can eat, as long as you limit your total cholesterol consumption to 300 milligrams a day, on average (200 milligrams if you have heart disease, high cholesterol, or other coronary risk factors).
Many researchers believe that the AHA guidelines are too restrictive, however, and endorse a higher daily upper limit for cholesterol for healthy people. A more reasonable goal is 500 milligrams a day (but still 200 milligrams if you have risk factors for heart disease, including diabetes). That would allow for an egg a day—even two on some days—and still leave room for other sources of cholesterol. Countries such as Canada, England, and Australia don’t set any recommended upper limits for cholesterol, citing a lack of evidence that dietary cholesterol has a major impact on blood cholesterol.
Good for your eyes . . . and maybe your waist
• Egg yolks are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.
• There’s some evidence that eggs promote satiety, due in part to their protein. In a new study in Nutrition Research, when the participants had scrambled eggs for breakfast, they felt fuller afterwards and consumed significantly fewer calories over the rest of the day, compared to when they ate a bagel-based breakfast with the same number of calories.
Subscribe to:
Posts (Atom)
Posts
