Eggs, the Incredible Edible or the Terrible Unrepairable?

I had an aversion to over easy eggs...thought they looked gross until tried Eggs Benedict for the first time and realized what I had been missing all these years!

It's  hard to come by a person that doesn't like eggs.  I've been known to eat them breakfast, lunch, or dinner. (Note, I did not say breakfast, lunch, and dinner) (Oh dear I just said "Note"...for all you people studying or who have studied the Inman review, I apologize) Eggs are an inexpensive form of protein, quick to whip up, versatile, and delicious.   So why the bad rap?  Egg yolks contain cholesterol, as do all animal sources.  Our body makes most of the cholesterol we need, and the remaining small portion comes from food we eat1.  Heard of HDL and LDL cholesterol? They both have to do with our total cholesterol, but one is good (HDL) and one is bad (LDL).  I remember this by thinking that we want HDL to be high and LDL to be low.  Eating foods high in cholesterol, such as egg yolks, can increase your LDL (remember, we want this number to be low)1.  Refer to this American Heart Association article here for more info on HDL & LDL.  One egg yolk contains 215 mg cholesterol2, the most current USDA guidelines recommend less than 300 mg of cholesterol per day3.  Considering cholesterol can be found in anything that comes from an animal, starting your day with multiple yolks doesn't leave much room (or any at all) for other foods with cholesterol.

Ugh, did that just break your heart?  Remember, the yolk contains the cholesterol, not the white.  So have one whole egg, and two whites. (Two egg whites=one whole egg)  I do that for scrambles because I like the yolk color.  Or you could do egg substitutes.  I find these incredible easy to use (1/4 c=1 egg). I would also like to note the redeeming qualities of the egg, such as choline and selenium which can be found here.  Eggs are not the enemy.  However, if someone has history of heart disease or existing high cholesterol, talk to your doctor for specific recommendations.

I recently found a study comparing the effects of eating egg yolks and smoking cigarettes to heart disease4.  It caught my attention, but with studies it is so important to look at details.  In this case, it's important to remember that the subjects were over 40 years old and referred to a vascular prevention clinic, most after having a stroke or TIA (Transient Ischemic Attack, it's like a mini stroke).  This is not a good representation of the general public.  Therefore, this study can't relate to the general public even though it will grab the general public's attention easily.  

So is there a magic number? Recommendations vary.  When I interned at a diabetes outpatient center, no more than 3 yolks per week were recommended.  This recommendation is shared by some of my sources as well2,5.

As an ending thought, I really liked what a Harvard School of Public Health article had to say about egg consumption, supporting the idea that health is with moderation, "To your cardiovascular system, scrambled eggs, salsa, and a whole wheat English muffin are a far different meal than scrambled eggs with cheese, sausages, home fries, and white toast"5.  For me, this means I can have an egg over easy, just one, but I pair it with whole grain toast, spinach and tomatoes.  If I want to have bacon and eggs, I do whites. Moderation, moderation, moderation!


1 About cholesterol.  American Heart Association. 15 July 2013. http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp Accessed 11 March 2014
2 Eggs, are they good or bad for you? Nutrition411.  February 2011. http://www.nutrition411.com/component/k2/item/1650-eggs-are-they-good-for-you-or-bad-for-you. Accessed 11 March 2014
3 Dietary guidelines for Americans 2010.  United States Department of Agriculture and United States Department of Health and Human Sources.  December 2010.  http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf.  Accessed 11 March 2014
4 Egg yolk consumption and carotid plaque J. David Spence, David J.A. Jenkins, Jean Davignon Atherosclerosis 1 October 2012 (volume 224 issue 2 Pages 469-473 DOI: 10.1016/j.atherosclerosis.2012.07.032) Accessed 11 March 2014
5 Eggs and heart disease.  Harvard School of Public Health.  http://www.hsph.harvard.edu/nutritionsource/eggs/Accessed 14 March 2014

Vitamin ABC's

Inspired by my job alphabet and my RD exam studying, this blog is dedicated to vitamins! Unlike the alphabet, not every letter has a vitamin (never heard of vitamin L or T) and some letters have lots of different vitamins (Vitamin B).  It is essential to eat a variety of foods so the body can receive as many vitamins and minerals as possible.  I know green smoothies are popular now, but vitamins come in a variety of colors so make sure you eat a variety of colors (eat the RAINBOW!) Multivitamins are an easy way to get most vitamins at once, however it's best to try and eat your vitamins through your daily diet.  Some vitamins have toxic levels that should not be exceeded, some medications are sensitive to vitamins, and some health states require more of certain vitamins...it's best to consult your doctor before you begin taking any supplement because they are so concentrated.  So whether you're a student studying vitamins like me or trying to get more vitamins in your diet, read away!

Vitamin A: found in yellow and orange fruits and veggies, dark leafy greens, fish, liver, fortified milk.  Works to protect skin and vision.  Wondering about the connection between carotene found in carrots and Vitamin A? Carotene is a precursor that turns into Vitamin A, a form the body can use.

Vitamin B1: aka thiamin, found in oats, wheat germ, sunflower seeds, beans, pork, liver.  Metabolizes carbohydrates.

Vitamin B2: aka riboflavin, found in liver, milk, meat, soybeans, mushrooms.  Metabolizes protein.

Vitamin B3: aka niacin, found in peanuts, cereals, and rice. Aids in metabolism of macronutrients. 

Vitamin B5: aka pantothenic acid, found in animal products.  Functions to synthesize coenzyme-A, which is essential for energy release.

Vitamin B6: aka pyridoxine, found in meats, cereals, and corn.  Important for metabolism of protein/amino acids.

Vitamin B7 or H: aka biotin, found in egg yolk, corn, and organ meat. Functions in both glucose and fatty acid metabolism.

Vitamin B9: aka folate, found in cereals, beans, and some fruits and veggies.  Really important for women who are pregnant or planning on becoming pregnant since it can prevent neural tube defects (brain, spine, spinal chord dysfunction) in infants.  It is important that women planning on becoming pregnant make sure they are getting enough of this vitamin because the neural tube develops within the first month of gestation, a time when pregnancies can be undetected.

Vitamin B12: aka cyanocobalamin, found in animal products.  Important for protein metabolism and preventing pernicious anemia.  Vegans and the elderly are at risk for deficiencies. 
-Vegans because they don't eat animal products...can get B12 injections, supplements, or find fortified soy products, milks, cereals
-Elderly because they can develop atrophic gastritis which is when the stomach lining becomes thin and the amount of intrinsic factor decreases.  Intrinsic factor helps the small intestines absorb B12.  Without it, B12 is not absorbed and pernicious anemia may develop.

Vitamin C: aka ascorbic acid, found in citrus, bell peppers, guavas, strawberries, kiwis, tomatoes, peas, and papayas.  Helps with iron absorption, wound healing, and producing collagen.

Vitamin D: found in egg yolks and fortified milk.  Vitamin D is popular in current research and has shown to have multiple benefits.  Notably, Vitamin D plays an important role in Calcium metabolism and bone health.

Vitamin E: found in vegetable oils, whole grains, green vegetables, and almonds.  Functions as an antioxidants (prevents oxidation, a process that gives electrons or hydrogen to something that wants to oxidize, which results in the production of free radicals.  These rascal radicals stimulate chain reactions and can damage cells.  Antioxidants stop these chain reactions by getting rid of free radicals by sacrificing themselves to be oxidized). 

Vitamin K: found in dark leafy greens and helps with blood clotting.

Here is a little quiz I found online! It covers more than I did and is a great tool to see how much more you know about vitamins. 

Registered Dietitian Jobs, A-Z

Don't mind the lint...

It's a Monday morning and I'm on my second cup of coffee after sharing and spilling my first cup with the LA Times reading the Oscars' reviews. In normal fashion, I was wearing my stretchy

Gravity defying messy masterpiece

pants and messy bun crossing my toes looking for job opportunities when I realized how vast the field of dietetics has become.  Within five RD job postings of each other was a job with Disney and a correctional facility. This blows my mind. Long-gone are the stigmas of straight laced dietitians endorsing strict diets of steamed veggies and baked fish.  Our field has become so prevalent, promising, and essential to humanity that dietitians are found beyond the hospital and weight loss clinic and now in grocery stores, schools, and corporate America. So I bring you, Dietitians A-Z:

A-Agriculture: Agriculture includes nutritional science and food science.  Farms and companies require dietitians to be food experts for their companies analyzing nutritional value of foods. I happened to be in the College of Agriculture as a Nutrition student during my undergrad at Cal Poly San Luis Obispo and even went to another Agricultural school, Utah State University, for my dietetic internship

B-Baker: Being an RD-Baker would seriously be my dream come true. Sound like an oxymoron to you? I think not.  An RD-baker could come up with substitutions for baked goods and develop healthier recipes.  

C-Corporate America: Corporations can reach out and hire dietitians to encourage health and wellness to their employees.

D-Disney: who knew you could work for the happiest place on Earth? Yup. Saw a posting today for Manager of Healthy Living. Go Mickey!

E-Education: Dietitians that can educate the public are in high demand for schools, diabetes and renal outpatient centers, and public health just to name a few.

F-Fast Food: Restaurants need dietitians to modify and develop menu items to meet health needs.

G-Grocery Stores: Many grocery stores are starting to hire dietitians to answer customer questions, highlight nutritious food choices in stores, present grocery store tours, and create educational handouts for customers.

H-Home Health:  RD's are needed to assess and follow-up with patients requiring home health that may be on tube feeds or have poor appetites. 

I-Inpatient: RD's will always be an essential part of the health care team in hospitals.

J-Jails: also known as correctional facilities, dietitians can work here to ensure people are meeting their needs.  I can imagine it may be a grim atmosphere, but that might inhibit appetites, thus making RD's essential.

K-Kitchen Manager: Working as a kitchen manager would give excellent managerial and food service experience for someone who wanted to be a Food service Director/RD someday.

L-Long Term Care Facilities: This is a huge and growing field as the baby boomers age.

M-Magazines: All kinds of magazines (cooking, health, family, women, men, kids) need dietitians to write everything from how-to's to Q & A's to informative consumer articles about trends such as coconut oil

N-Navy: Armed forces need dietitians too! If the Navy isn't for you, NICU (Neonatal Intensive Care Units) are another "N" option for an RD wanting to specialize in neonatal pediatric nutrition. 

O-Outpatient: Many dietitians work as counselors and educators in clinics that focus on diabetes, dialysis, weight loss, and more.

P-Pharmacies: Some pharmacies may team up with dietitians to work as a team helping clients.

Q-Quality Assurance: RD that evaluates performance and services of dietetic services.  Could also pertain to food manufacturing. (HA bet you didn't think I could come up with a Q!)

R-Representative of Sales: RD's are needed as sales reps for medical supply companies such as Abbot and Nestle to promote nutritional supplements.

S-Schools: Most school districts need a dietitian to analyze school menus to meet the USDA's school lunch and breakfast guidelines.  RD's can also modify meals for children with allergies and specific needs, educate students, and even work as Food Service Directors.

T-Teachers: RD's are needed to teach health classes as General Ed and nutrition classes for diet tech students at a community college level. You could get a Masters or PhD and teach as a professor at a college level.

U-Urban Gardener: Why not? It doesn't take an RD to plant an urban garden, but for a profession that promotes fruits and veggies, seems like a perfect marriage to me!

V-Vice President: An RD could be the VP of a food manufacturer or corporate company!

W-Wellness Programs: Wellness programs for companies or through insurance require dietitians to encourage nutritious preventive care and counseling as a health coach or educator. 

X-Xtra Hard Worker: Ok, sorry I couldn't come up with anything for X, but I know that no matter where an RD ends up, they always work Xtra hard! (It was either that or something to do with X-Men)

Y-Yourself: No matter what an RD does, it is always important to be YOURSELF! If working in a clinical field doesn't work out for you, look at how many other options there are!

Z-Zoologist: Zoology refers to evolution and habits of all animals. Why not become a zoologist RD and investigate the eating and wellness habits of the human animal?