Note: Photo of 1/2 grilled vegetable panini with tomato basil soup from Greenleaf restaurant- delicious and healthy! 

Jillian McKee has watched many friends and close family members deal with cancer, which has given her the motivation to further her knowledge on this topic and increase cancer awareness. She states, “If you have been diagnosed with cancer, whether leukemia or a rare cancer such as mesothelioma, you may feel like your entire world is collapsing. You may feel shocked that you were diagnosed with such a terrible disease and unsure if you would be able to beat it.” McKee and I both emphasize the need to follow a nutritious diet not only to keep you strong, but also to boost your immunity. Eating a balanced diet, however, can be difficult if you’re receiving chemotherapy treatments, which may make you feel nauseous and lose your appetite. Below are some tips that will aid in cancer prevention and battling the disease if you’re currently diagnosed:

Make Sure to Get Adequate Calories

It is important to consume sufficient calories throughout the day to keep your energy high and prevent weight loss or muscle breakdown. The total calorie consumption for an average adult is approximately 2,000 calories a day, however this varies depending on your current height, weight, age, activity level and degree of cancer or other disease. If you’re having trouble eating adequate amounts at mealtimes, a high calorie-high protein shake is recommended to supplement your daily intake. Because it is liquid, the shake will be easier to get down than solid foods and ensure quality nutrients.

 Eat Foods That Contain Protein and Nutrients

It is important to avoid eating junk food (i.e. highly processed, packaged goods and sugary foods) because you receive little nutrition from them and the cancer cells feed off of the added sugar, allowing it to grow or spread. Incorporate fresh fruits and vegetables, eggs or egg whites, nuts, seeds, fish, chicken and beans into your diet on a regular basis. Whole grains are important to focus on instead of white, refined flour or sugar. These foods will give you long lasting energy. If chemotherapy makes it painful to eat citrus fruits, you can still get your Vitamin C from peaches and pears or by taking an additional Vitamin C supplement. If you are having problems eating hot foods, you can try eating cold dishes like tuna salad made with olive oil instead of mayo, omega 3 cage free eggs or grilled/baked chicken.

Keep Yourself Hydrated

Cancer treatments may leave your body feeling very dehydrated. Make sure to drink plenty of water, natural coconut water, greens juice or even your own elixir (i.e. make by juicing your own fruits/vegetables). Soups are another great way to get more fluids into your diet. Chicken noodle soup, lentil soup, minestrone soup, or butternut squash soup are delicious and provide high quality nutrition!

For nutrition tips and high energy, high protein diet recommendations to prevent cancer or other disease, consult Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body And Mind.

Please note guest blog by: Jillian McKee; co-written by Courtney Walberg, R.D., N.A.S.M.-CPT

Because it is much more addictive than we once thought, activating your dopamine response (pleasure center), which is reminiscent of addictive drugs like cocaine. The more you consume, the less reward you feel; therefore you consume more in order to feel the same satisfaction. According to many studies, the average American consumes approximately 130 pounds of added sugar (i.e. a combination of sugar and high fructose corn syrup) per year, which is 1/3 of a pound per day!

Over the years, sugar intake has decreased by 40%, however high fructose corn syrup intake has increased and both are toxic because they contain the sweet and irresistible fructose. The problem is our overconsumption of it and the origin (i.e. fresh fruit vs. high fructose corn syrup). Fructose coming fresh fruits is healthy when eaten in moderation because it loaded with fiber, which slows the absorption and insulin response. Hidden sugars can be found in many foods such as yogurt, sauces, bread, and even peanut butter! Low fat/diet foods take out the fat, and replace it with sugar for flavor. Excessive sugar intake also increases your risk of obesity, Type II diabetes, hypertension, heart disease, and some cancers. Many of these diseases are caused by lifestyle choices. Dr. Robert Lustig; a pediatric endocrinologist at the University of California San Francisco reports “75% of it is preventable.”

New research done by Lustig suggests, “Sugar is toxic.” Lustig started an anti-sugar campaign called “Sugar: The Bitter Truth” in 2009 with 2.3 million+ views from his posted you tube lecture. He discusses the idea that excess sugar puts stress on the liver and when it is overloaded, some sugar is converted into fat in the body. When excess sugar is in the bloodstream, it is then converted into the harmful small dense LDL cholesterol, which forms plaque and is associated with increased risk of heart disease. A very scary thought many Americans are unaware of!

Please click this link to watch this informative video of Dr. Sanjay Gupta that aired on CBS’ 60 Minutes in April 2012. It gives the analogy that sugar should be treated no differently than alcohol or tobacco, and is a serious issue for American’s. Lifestyle behavior modifications and a balanced diet are extremely important! The American Heart Association sets a recommended intake of sugar to no more than 150 calories (~9 teaspoons) per day for men and no more than 100 calories (6.25 teaspoons) per day for women. This is less than the amount of sugar in a single can of coke, so it’s important to choose your sugars wisely!

Start today on a new path, and opt for a high fiber cereal and fresh fruit such as Kashi Go Lean or unsweetened granola (fresh from the farmer’s market!) topped with fresh blueberries instead of refined sugars such as donuts or pastries. To learn more about a balanced diet, low in sugar to suit your specific needs, contact Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body and Mind.

Many people dine out on a regular basis…for social reasons (fun) or work reasons (travel for conferences and luncheons or dinners out with co workers) or because you don’t like to cook (or know what to cook). I enjoy a healthy, home cooked meal, but who doesn’t love the pleasure of dining out?!!

I like to consider dining out as part of my “job description,” being a Registered Dietitian. It’s important to know which restaurants are healthy, the variety of menu options and if they’re nutritionally balanced and most importantly, assessing the flavor and texture of the food and color of the entree as a whole. For example, are there bright, vibrant colors on the plate, or is the plate filled with mostly “white starches?” More recently I have been going to a restaurant called Bandera. It has a great ambience (live jazz band) and the food and drinks are delicious!!!

Many people are concerned that they will gain weight while dining out because they are not in control of how the food is prepared and more importantly, what the food is cooked with (butter versus lard versus olive oil). There are many ways you can dine out and maintain a healthy weight. It goes back to my motto of “balance.” Moderation in all things is key to a healthy, sustainable weight and diet. I am an expert on dining out strategies, which I’d be happy to discuss with you on a one-on-one basis (individual nutrition consultation).

A few of my favorite things on the menu at Bandera are the following:

1)    Starters: I recommend the Focaccia and cornbread plate: The focaccia bread is slightly grilled with olive oil, and the cornbread is baked in a skillet with small bits of jalapeno to give it just the right kick! It is paired with a delicious scoop of fresh avocado salsa (high in potassium to help lower your blood pressure) and a few olives (rich in monounsaturated fats which help to lower your LDL “bad” cholesterol).

2)    Entrees: I recommend the Macho Salad! This really is a “macho” salad because it contains so many different nutrients, color and variety! It contains leafy greens, grilled chicken, tomatoes, avocados, goat cheese, dates, slivered almonds, and jalapeno cornbread croutons (made fresh from the same bread discussed above). I’m confident in saying that it’s one of my favorite salads ever!

3)    Sides: I recommend the kale peanut coleslaw. This is refreshing and delicious. It provides the perfect crunch with a punch! All of these foods leave you feeling light and don’t give you that “extremely full/heavy” feeling that many restaurants make you feel after dining out! (Please see photo above).

4)    From the cocktail list, it’s really up to you. But please note that alcohol provides 7 calories per gram, so if you’re watching your weight limit sugary drinks that can add up to 300+ calories per drink. Bandera provides fresh squeezed juices as well (the grapefruit is my favorite).

The ambience is great after a long, hard work week! I do not believe in deprivation diets and I think it’s great to dine out and try new foods when you can! It gives your body the variety of nutrients it needs. Your body requires different foods to stimulate your metabolism and digestion, just as your body desires alternative exercise regimens to train different muscles so that you don’t plateau.

To learn more about healthy restaurants in Los Angeles, and dining out strategies to maintaining a healthy weight, contact Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body And Mind.

What is meditation?

Meditation is stilling the fluctuations of the mind through pointed focus. Think of moments when you find yourself in a clear and relaxed state of mind where the external chatter seems to quiet. Perhaps it’s when you exercise (run, walk, bike), soak in a bath, listen to music, or relax on the beach. This enjoyment is rooted in a state of meditation. Through meditation, our mind moves from the actively thinking state (beta), to a slower more creative state (alpha), and then to a meditative state of relaxed attention and healing (theta).  Slowing the mind through meditation has numerous benefits!

Why we do it?

Research shows that we benefit from meditation in numerous ways:

• Reverse your stress response, reducing the effects of chronic stress.
• Improve attention, sustain concentration, speedup cognitive processing, improve working memory.
• Physical/biological balance, heart rate and breathing slow down, Blood pressure normalizes, use oxygen more efficiently, and sweat less!
• Anti-aging! Adrenal glands produce less cortisol, the mind ages at a slower rate, and immune function improves.
• Increased creativity
• Break habits: Give up life-damaging habits like smoking, drinking and drugs.

How do we get started?

First, choose something to point your focus on (in yoga, this is referred to as your “drishti” or the point of focus). It can be the sound of your breath, a candle flame, relaxing music, a photo of someone inspiring, or anything elevating (such as a dream, favorite memory, etc.). You can sit and write down your focal point if writing helps you center your attention. Once you have your drishti selected, sit and allow your breath to slow to a natural rhythm. Then, allow your inhalations to be as long as your exhalations. If your breath is your drishti, you can close your eyes and listen to the sound of your breath. If you’ve chosen something to gaze at, allow your eyes to go out of focus whilst you breathe. Notice how you feel, what emotions come up, what thoughts appear. As the monkey mind starts coming up with great ideas about things you should be doing instead of meditating, just embrace the thought; then let it go back out into the universe.

If you’d like to learn more about fun meditation techniques to find one that works for you, attend Joey Soto’s workshop, “Find Your Meditation: How to release stress from your life without quitting your job” to explore various types of meditation, more than just the sit down and get quiet kind!

Click here for details on the next Meditation Workshop March 31^st 4-6pm in West Los Angeles! Register by emailing Joey@sotoyoga.com.

To learn more ways on how to be mindful with your exercise and nutrition, contact Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of her private practice, Nutrition For Body And Mind at www.cwnutritionforbodyandmind.com/contact/.

Four foods you should avoid or limit for a healthy heart are:

1. Trans fats
2. Saturated fats
3. Salt
4. Sugar

The availability and increased consumption of these foods has lead to increasing trends in high cholesterol, high blood pressure, heart related conditions, obesity and Type II diabetes. Make 2012 the best year yet by avoiding these foods and increasing your cardiovascular exercise!

1.) Trans fat: this is the worst kind of fat because it lowers your HDL or “good cholesterol” and raises your LDL or “bad cholesterol.” Skip foods containing “partially hydrogenated oil” or “hydrogenated oil” which can be found in baked goods, packaged snacks, crackers, and some margarines.

*Tip: shop the perimeter of the grocery store and buy FRESH, whole foods (i.e. fruits, vegetables, lean proteins, low fat or non fat dairy products or unsweetened dairy alternatives such as unsweetened almond milk, etc.) instead of shopping in the middle aisles where most of the processed foods and sweets lie.

2.) Saturated fat: This fat also raises your LDL “bad cholesterol.” Butter, sour cream, mayo, fatty cuts of meat and full fat dairy products contain saturated fat.

**Tip: while cooking, swap vegetable oil with olive or canola oil and swap fatty cuts of meats with lean poultry, fish, or beans.

3.) Salt: The average American consumes 3,400 mg of sodium per day. If you’re 51 years or older and salt sensitive (i.e. due to diabetes, chronic kidney disease, or high blood pressure), I recommend you reduce your salt intake to 1,500 mg of sodium per day.

**Tip: buy low sodium soups, wash canned beans and canned vegetables with water and limit salted, cured, fermented foods and/or frozen dinners which are much higher in salt.

4.) Added sugar: The average American consumes 22 teaspoons of sugar per day, which is 13-16 teaspoons more than you need. The American Heart Association recommends women limit added sugars to less than or equal to 6 teaspoons per day and men consume less than or equal to 9 teaspoons per day. To give you an idea, one can of cola contains a whopping 8 teaspoons of sugar! Can you imagine that 3 sodas alone can add up to 24 teaspoons of sugar per day, not including any other sugars from sweet, white flour carbohydrates or other foods.

**Tip: replace white, refined sugar with natural sugars, which can be found in fructose (fresh fruit) or lactose (low fat or non fat dairy).

Some of the best foods to fight heart disease are fruits and vegetables high in antioxidants, fiber (preferably soluble fiber found in steel cut oatmeal or apples), omega 3 fatty acids (found in fatty fish and flaxseeds or walnuts), and probiotics (containing live active cultures). For example, I recommend consuming whole grains containing greater than 3 grams of fiber per serving, and pairing each meal with a small serving of fruit (berries, pomegranates, apple) or vegetable (tomatoes, dark leafy greens, beans). A great way to add probiotics to your diet is to add Greek yogurt or kefir with breakfast or as a mid morning snack. Fish high in omega 3 fatty acids (i.e. salmon, tuna, trout, mackerel, herring, sardines) is a lean protein that you can substitute for the fatty meats at least 2-3 times per week. If you’re vegetarian, a krill oil supplement is a great way to get your omega 3’s in!

For more information regarding a heart healthy diet, or exercise plan to suit your lifestyle and fight disease, schedule a nutrition consultation or personal training session with Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body And Mind. (cwnutritionforbodyandmind.com)

Note: The picture above is the Mediterranean plate with hummus, babaganoush, and quinoa taboule from the cafe, Le Pain Quotidien. I love this cafe- everything on the menu is healthy and delicious! They are all over Los Angeles. Check the location nearest you! 

Many Americans seem to have trouble with change because we are creatures of habit. People are usually flustered by anything that disturbs the normal “ebb and flow” of life. However, change can be a GOOD thing! Sometimes it can make us feel nervous or challenged, but these can be seen as positives when you look at them in the long term as benefiting your health. As a Registered Dietitian, I am trying to shift your view of health to a preventative approach, instead of only making a change when there is a problem. For example, you don’t want to eat fried food and saturated fats in abundance daily when you know it will drive up your cholesterol (on top of having a family history of heart disease). If this can be related to your life, you’re only asking for a disaster. By being preventative and making a change before the problem occurs (i.e. diagnosed with type II Diabetes, kidney disease, etc.) you can live a longer, healthier and happier life!

Some health issues are out of our control. However, my goal is to prevent the ones that we can control through nutrition, fitness and lifestyle behavior modifications and manage the already diagnosed health issues or diseases. Variety, balance and moderation are key components in the nutrition plans I design for Nutrition For Body And Mind. You do not want to make goals that are unattainable, because you will likely not follow through with them. Make a realistic timeline of events that fits your lifestyle. Get the support of family and friends!!

Having a strong body helps to give you a strong mind. For example, when my mind is foggy or I feel stressed about work or the 100 things on my “to-do” list for the day, I go for a run or do yoga and then my mind is clear and I am much more efficient with my work! The tasks that seemed overwhelming now seem manageable. Nutrition For Body And Mind will help you find your life balance and stick with your goals in the long term. Accountability is key to success, so regular nutrition follow up’s are key to staying on track.

To schedule a nutrition consultation or personal training session, contact Courtney Walberg, (Registered Dietitian, Certified personal trainer and Founder of Nutrition For Body And Mind).

Note: the picture on the right is of Jerusalem artichoke soup from 1833 restaurant in Monterey, CA. So delicious! If you’re ever in the area, I recommend stopping in for at least an appetizer! 

It was great! There were many different supplements and sports enhancement (pre and post workout) vitamins and shakes. One of the employees walked over and gave me a taste of the “Vanilla bean SMART Smoothie” and I was hooked! It wasn’t too chalky or too sweet. Smooth and only mixed with cold filtered water.

I always make S.M.A.R.T goals (specific, measurable, attainable, realistic and can be achieved in the appropriate time frame) with my clients when starting a nutrition or fitness plan. If the goals are not “SMART” then they are oftentimes not achieved. We all need accountability, so setting goals with this criteria makes it more likely that you will succeed and follow through with them as planned. However, the S>M>A>R>T smoothie stands for a little something different.

1)    Support healthy energy levels

2)    Promote Muscle, bone, and skin

3)    Natural source of Amino acids

4)    Support Carbohydrate Restriction

5)    Support for a more fit and Toned Physique

Note: Quoted from Complete Nutrition  company.

These are all great components to a healthy lifestyle. However, I do not believe in carbohydrate restriction when it is coming from a whole grain source. Fiber is important for healthy digestion, weight maintenance, and blood sugar control. I think the general population has too many white, refined carbohydrates and sugar in the diet as it is, leading to higher rates of Type 2 Diabetes. Therefore, a high protein shake once or twice a day (pre or post workout) is a great addition to a healthy, balanced diet. This S>M>A>R>T shake is great for athletes or active individuals because it contains 120 calories, 21 grams of protein, electrolytes (phosphorus, magnesium, sodium and potassium) and essential branched chain amino acids (BCAA), which need to be obtained through the diet and are crucial for muscle recovery and repair. Replacing electrolytes post workout (depends on your sweat rate) are also crucial to optimal sports performance. 

Note: The photo above is my morning cereal (a mix of Kashi Go Lean, Barbara’s Shredded Spoonfulls, blackberries, blueberries, pomegranates, a sprinkle of chopped walnuts and unsweetened almond milk).

I have added this shake into my diet (mixed with water) in the morning (with my high fiber cereal and fruit) for an extra protein boost. It’s also great pre or post workout when my muscles need it the most. It’s a great way to stay lean and make sure you’re getting enough quality nutrition in daily! For those of you that are really busy in the morning and “don’t have time for breakfast,” this is a great way to get something in your stomach, jump start your metabolism and only takes less than 1 minute to mix. 

To learn more about sports nutrition or a healthy eating and exercise plan customized to your nutrient needs, schedule an appointment with Courtney Walberg, Registered Dietitian, Certified Personal Trainer, and Founder of Nutrition For Body And Mind.

IT’S 2012…and TODAY is the day to start fresh, find your “zen” and be a healthier YOU! Nutrition For Body And Mind has all of the tools necessary to help you do this, so don’t feel discouraged and make the right decision today!

When you’re following a strength training program, it’s important to eat enough total calories (not just protein). Everyone seems to put a huge emphasis on only protein, instead of having a balanced approach to overall diet. Protein is an important macronutrient that is essential to meet your daily energy requirements (aside from your training requirements). However, lean muscle gain (strengthening and toning) really depends on your total calorie intake (total quantity of food and beverage) for the day, as well as quality (the type of foods you’re eating). If you do not get enough total calories, your body will break down it’s own muscle mass for energy, therefore cancelling out all of the hard work you did to put on lean muscle at the gym or at your most recent practice, game, or competition.

The goal from a fitness standpoint is to challenge yourself and keep your workout variable. You want to “keep your body guessing.” Therefore, you will work different muscles and burn more calories. Post workout nutrition or the “30 minute recovery window” is the most opportune time to repair and rebuild your muscles. Your body needs healthy food and nutrients to build muscle and recover from your workouts. Make sure to have a protein shake or bar if you’re on the go or a balanced meal/snack containing ~3-4 ounces of lean protein, and 1-2 servings of whole grain carbohydrates (fruits and/or vegetables are included here as well). We can discuss the balance and quantity of your meal post workout in more detail at your initial nutrition consultation.

Fact: Your body requires 3500 calories to gain one pound, and vice versa to lose one pound. This equates to plus (or minus) 500 calories per day to gain (or lose) one pound per week.

Eat Clean!

In order for you to put on muscle and not fat weight, the type of food you’re eating should be as fresh and clean as possible. Try to avoid hydrogenated oils, high fructose corn syrup, preservatives, additives, food colorings and trans fats. For example, aim to eat lean proteins, whole grains (high fiber), fresh fruits and vegetables, healthy fats (nuts, seeds, especially flaxseeds, avocados, olive oil, etc.), and low to nonfat daily products or daily alternatives. Unsweetened almond milk is my favorite in the morning with a cup of high fiber cereal and organic blueberries!

For individual meal planning to suit your sport specific needs (including nutrient needs based on your height, weight, age and activity level), schedule an appointment with Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body And Mind.

Note: Photography credit to Ken Liu.

Courtney works with a wide range of clientele—from people who are just getting back into exercise and need motivation or a specific fitness plan to pro athletes looking to gain a competitive edge. She finds the things you love (in both nutrition and exercise) and invents creative ways to weave them into your daily lifestyle.

“Today is the day to learn more about what you’re putting into your body and get the most out of it (enhanced sports performance, increased energy and efficiency, and better blood sugar control)!” Schedule an appointment @ http://www.cwnutritionforbodyandmind.com/appointment/.

Here are a few tips and lifestyle changes to fight the holiday weight gain:

• Plan ahead and “budget your calorie intake” during the day, if you know you will be eating more at an evening event or party that night

• Get moving! Exercise is key to keeping your metabolism up and weight maintenance. Choose a physical activity that you can do with a friend or family member and hold yourself accountable (at least 30 minutes a day!).
  • Ideas for staying active: take a walk or swim (if you have access to a heated pool) or play a sport of choice (tennis, golf, basketball, throw the baseball or football around with a friend or family member).
• Bring a veggie side dish or salad (that way you can be 100% sure there will be something healthy at the party!)
  • “Courtney’s recommendation: Your best bet”: a serving of raw or blanched veggies with a low-calorie dip, hummus, or yogurt chive dip (Trader Joe’s) and a few small pieces of low-fat cheese. Don’t indulge on high-calorie or fried appetizers, on top of a heavy Thanksgiving dinner, which will make your blood sugar sky rocket!
• Pay attention to your portions! Remember that even a “healthy” food can cause weight gain if you have 2-3+ portions of it in one sitting.

• Keep your stress down! Excessive stress can cause your body to release cortisol, a hormone that can cause abdominal fat.
• Make a colorful plate. Choose vibrant fruits and vegetables to add color to your plate, such as spinach or kale and pumpkin. Avoid the “all white looking plate” (i.e. mashed white potatoes, bread, turkey, stuffing and gravy).

Try pumpkins this season! Pumpkins are delicious and a great source of vitamin A, fiber, and potassium.

Pumpkins are a traditional part of many favorite holiday menus and a tasty way to add important vitamins into your diet. A pumpkin’s orange pulp is an excellent source of vitamin A and a great source of fiber and potassium.

**Pumpkin can be served cooked (roasted, baked, steamed), or made into soups, pies, or baked goods. Pumpkin seeds also make a great snack. They are high in iron and the “heart healthy fat” (unsaturated), which tends to lower “bad” (LDL) cholesterol levels.

Healthy Pumpkin bread recipe (Eating Well): Yields 1 loaf. Serves 16. Enjoy with some hot cocoa or fresh apple cider.

Ingredients:

• 1 cup(s) (packed) light brown sugar
• 2 large egg whites
• 1 cup(s) pure pumpkin (not pumpkin pie mix)
• 1/4 cup(s) canola oil
• 1/3 cup(s) low-fat plain yogurt
• 1 teaspoon(s) vanilla extract
• 1 cup(s) all-purpose flour
• 3/4 cup(s) whole wheat flour
• 1 1/2 teaspoon(s) baking powder
• 1 teaspoon(s) ground cinnamon
• 1/2 teaspoon(s) ground nutmeg
• 1/2 teaspoon(s) baking soda
• 1/2 teaspoon(s) salt

Directions:

• 1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray with flour.
  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not over mix.
  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Nutrition Facts: (per serving): 140 calories, 4 grams total fat, 0 saturated fat, 0 mg cholesterol, 165 mg sodium, 25 grams carbohydrate, 1 gram fiber, 2 grams protein.

To learn more about how to stay fit and healthy through the Holidays, enjoy healthy recipes and keep a balance to your life, schedule a nutrition consultation or fitness training with Courtney Walberg, Registered Dietitian (certified by the American Dietetic Association) and Certified Personal Trainer (certified by the National Academy of Sports Medicine). As you can see, Courtney enjoys pumpkins herself!

Yes…it’s true, eggs do contain a concentrated source of cholesterol (164-215 mg per egg depending on the size). However, the relationship between dietary cholesterol (in food) and serum cholesterol (in your blood) varies significantly depending on each individual and intake of dietary fiber, saturated fat, polyunsaturated fat, obesity, insulin resistance, and genetics. The overall effects of dietary cholesterol (for example the cholesterol found in an egg or shrimp) is small in comparison to the LDL(bad cholesterol)-raising effects of saturated fat in foods.

Note: Picture taken at breakfast @ Le Pain Quotidien. (Egg salad sandwich open face…Delicious!!)

Eggs and shellfish are two major exceptions. For example, eating one hard boiled egg with a piece of whole grain toast in the morning and eating shrimp stir fry for lunch (with brown rice and vegetables) will NOT likely raise your total or LDL (bad cholesterol); whereas a sausage and cheese breakfast sandwich followed by a bacon cheeseburger and fries for lunch will increase your total and LDL cholesterol. My point is that even though shrimp and eggs look like they have a “high cholesterol” content from the nutrition facts label, this does not necessarily mean that it will raise the serum cholesterol (in your body).

The latest National Health and Nutrition Examination Survey indicated the average cholesterol intake for all Americans aged 2 and older is 278 mg/day (358 mg for men and 237 mg for women). However, genetics also plays a role in dietary cholesterol’s effect and serum cholesterol in the body (15-30% of the population). The 70-85% of people remaining are effected little to none by the cholesterol in the diet. The Harvard Egg Study found that consuming as many as seven eggs per week was NOT associated with coronary heart disease or elevated total cholesterol among both men and women.

THE GOOD NEWS: One large egg contains 75 calories, and is a good source of 13 essential nutrients (vitamin B12, iron, zinc, folate, vitamin D, and choline, which is associated with improved cardiovascular health). Egg protein provides as many essential amino acids as animal protein and is a good source of carotenoids (nutrients important for eye health). Evidence shows there is no increased risk of heart disease with egg consumption for healthy adults. Make eggs part of your healthy, balanced diet!

My “egg” breakfast of choice: 1 slice of Ezekiel sesame sprouted bread toasted, with 1 poached egg and cracked lemon pepper and bit of olive tapenade on top! You won’t believe how satisfying it is… and only for ~160 calories and 7 grams of protein= a great way to start your day!

To learn more about including the right foods into your lifestyle and managing a balanced diet, schedule a nutrition appointment with Courtney Walberg, Registered Dietitian, Certified Personal Trainer and founder of Nutrition For Body And Mind.