Eggs in the News

As many of you know, there has been a massive egg recall due to countless reports of salmonella poisoning. Over 228 million eggs were recalled, including brands such as Lucerne, Albertson, Mountain Dairy, Sunshine, Farm Fresh, and Kemps.

I occasionally talk about eggs, and have stressed the importance of buying your eggs from a local farmer if at all possible. There are many benefits to eating eggs from chickens that eat grass and roam freely (read more about it here), including an extremely low risk of salmonella. A recent article in the Denver Post stated that due to the egg recall, local egg demand has increased beyond supply. This is great news!

We get our eggs from Grant Family Farms, who also provide our CSA box each week full of fresh fruits and vegetables. I have to admit, it was nice to know that despite the huge egg scare, we could still soft-boil our eggs or cook them over easy without worrying about getting sick.

Grant Family Farms has had 30 more people sign up for an egg “share” in the past week and a half, and other farms are actually increasing egg production for next year because demand is greater than current supplies. There is a local woman who holds classes on how to raise your own backyard chickens, and she has even seen a surge in class enrollments in the past week and a half! I’m not sure if local egg demand is increasing in other cities, but I encourage you to look into this option. The eggs will likely be a little bit more expensive, but they taste much better, and most importantly they are safer and healthier. Not to mention the satisfaction you’ll feel when you decide to support a local farmer!

To see more photos about how the chickens at Grant Family Farms are raised, go to the Denver Post’s album here.

I’ll be taking Thursday, Friday and Monday off to spend time with family. Enjoy your Labor Day weekend and eat well!

Back to School!

Just like many of you (or, your kids), I started school yesterday. My two classes this term are Digestion & Detox, and Life Cycles & Anti-Aging. Both very interesting subjects that I am excited about. And as a bonus, the teachers are excellent!

We’re starting off by going into detail on the digestive system. It really is fascinating, and it’s so important for a nutritionist to have an in-depth understanding of how it all works. I’ll spare you the boring details, but there are some pretty interesting and relevant facts that I thought you guys might be interested in.

• The gastrointestinal (GI) tract can be thought of as a long tube that is open at both ends – the mouth and the anus. For this reason, it is actually considered to be outside of our body. Cool!

• Since our GI tract is considered to be outside of our body, the mucus layer lining it is technically our first line of defense against any bacteria, pathogens, or other invaders from the outside. Therefore, if our mucus lining is not in tact, we are more susceptible to sickness. In simpler terms, a weakened GI tract = a weakened immune system.

• There are more cells in the GI tract than anywhere else in the body.

• Stress and high cortisol levels can lead to an underactive digestive system – low absorption of nutrients, constipation, and other issues.

• Most nutrient absorption takes place in the small intestine, but alcohol is actually absorbed through the stomach lining (before it even reaches the small intestine). This is why you can take a drink on an empty stomach and immediately feel the effects. It’s also why people say you should “have a little something in your stomach” before you drink an alcoholic beverage. If there is food in your stomach, the alcohol will not be as quickly absorbed.

We also talked about the importance of our clients understanding that absolutely everything they decide to put into their bodies will affect them in some way. What you eat and drink is directly related to the health of your digestive system and therefore your overall health, and it is extremely important to make good decisions most of the time. A 5-mile run will not “cancel out” that enormous slice of chocolate cake or 6 beers you drank last night. I’m not saying you can’t enjoy yourself once in a while, but just remember that most of the time, we need to treat ourselves with care and eat foods that will promote health and balance inside our bodies.

New Trend in Nutrition: Eating Out of a Truck

Has anyone else noticed the food trucks that are popping up all over the place?

Up until now, we had limited options for a quick, cheap lunch: fast food, a hot dog stand on the street, or maybe grabbing a pre-wrapped sandwich at a convenience store in the lobby of your building. But some chefs are daring to compete with these options, and they are succeeding. They are taking high-quality food and fancy recipes, and selling them out of carts or trucks in heavily populated areas. And it’s working! If you can get a $2 short-rib taco made with all fresh farmer’s market ingredients, why would you ever go to Taco Bell again?

This concept is successful for a couple of reasons. People love high-quality, nutritious food, but they also love affordable food. Cooking and selling from a truck is one way to meet both of these demands. The overhead costs are very low, and they can keep the menu simple enough to suit all tastes.

I think this is a great concept, and I encourage you to support the people who are trying to make it work. Some trucks are independent, while others are affiliated with great local restaurants. In Denver, The Gastro Cart serves a $7 gyro made up of roasted lamb, tzatziki sauce, napa cabbage, guajillo-mint foam, and naan (classic bread from India). Sounds delicious! You can also get fresh waffles from a street cart (it’s worth it to walk past the cart each morning just for the smell), and there’s even a vegetarian/vegan food cart that sells favorites from a great local restaurant.

Some of these carts or trucks use social media such as Twitter or Facebook to notify fans of their whereabouts or what the specials are on the menu for a particular day. For example, the delicious Cake Crumbs shop in Denver’s Park Hill neighborhood recently started operating a cupcake truck. The driver makes his way throughout the city each day, and tweets his location and how long he’ll be there. People show up to buy cupcakes, and he usually runs out before the day is over.

Anyway, I think this is a great concept and could help replace an unhealthy lunch with something that is a touch more nutritious, much more tasty, and still very affordable. I recommend googling your city and “food trucks/carts” to find out what your options are. If you live in a major city, you’ll have many!

Link Between Added Sugars and Cholesterol Levels

My parents send me the Tufts University Health & Nutrition Letter after they read it each month, which is great because I learn something and occasionally get material for the blog. The cover article for July was about how sugars affect cholesterol levels, which is something I thought many of you would be interested in. I often get e-mails from people asking what foods are good for lowering cholesterol. This is always a tough question. I know people who eat a healthy diet who have high cholesterol, and I know people who eat terribly but have low cholesterol. So, it’s difficult to tell someone what to eat without knowing a lot more about their family medical history, current diet, exercise routine, and more.

This article claims that the first study was conducted on the relationship between sugar and cholesterol levels, and the conclusion was that sugars added to processed foods can increase LDL cholesterol, lower HDL cholesterol, raise triglycerides, and increase overall risk of heart disease.

It states that Americans get about 16% of our total daily calories from added sugars found in processed foods. That’s about 90 grams of sugar, or 21.4 teaspoons. Gross!

The group that ate increased levels of added sugars from processed foods had lower HDL (good) cholesterol levels at the end of the study, and higher levels of unhealthy triglycerides. The interesting part, though, is that LDL (bad) cholesterol levels increased only in women in this group. There wasn’t really any explanation as to why men’s LDL cholesterol was not affected by the processed foods in the same way the women’s was. I was surprised to hear these results, but I recommend taking them with a grain of salt. Not that I know more than the medical experts at Tufts, but I don’t want men to read this and think it’s okay to eat more processed foods! We all know that processed foods can take a toll on our health in many different ways, and the best diet is one consisting of fresh, whole foods and minimal amounts of processed foods.

There’s one other interesting part of the article I wanted to point out. Towards the end, they provide some “tips” for reducing sugar intake. One tip reads, “Buy sugar-free or low-calorie beverages.” Besides the fact that I completely disagree with this, there is another tip they give that says to “Use zero-calorie sweeteners in moderation.” Now, I agree with using zero-calorie sweeteners in moderation, but these are the sweeteners used in sugar-free or low-cal beverages, which they are encouraging people to drink! Makes no sense to me.

Either way, it’s an interesting article and I’m glad there is some concrete evidence that sugars from processed foods are not good for cholesterol levels. So many people are constantly concerned about their cholesterol levels, yet continue to eat a diet high in processed foods. Maybe this will give them the motivation they need to transition into a more whole foods based diet! And remember that even foods that appear healthy usually have lots of added sugars and are still highly processed. They may advertise the protein or fiber, but always check sugar content!

Have a great weekend!

Source for this post: Tufts University Health & Nutrition Letter, July 2010, Volume 28, Number 5

New PWN Website is Up!

I had lots of great comments and e-mails in response to yesterday’s post on school lunches and kids not getting enough time to eat. I’m happy to hear there are parents out there who feel so strongly about this issue!

On another note, I am really excited to announce that my business website is finally ready to go! You can visit it here, or it's also linked at the top of the blog. It took me a while to get organized but once I was, my awesome designer Lizzie Sorensen got right to work and did a great job. I told her I wanted something fresh and simple. I love her style and the other websites she has designed, so I knew it would turn out well! Thanks Lizzie! (Follow her on twitter here).

I also want to thank my sister, Alice Dickherber, and one of her friends, Katie Guymon, for providing the photographs for my website. I knew that fresh food photos would really add to the look I was going for, and when they each offered to take some for me, I was so excited. These girls have professions outside of photography, but I think they should be selling their photographs on the side! I wanted to use them all on the website, but Lizzie and I decided that less is more. However, I’ve added some of the extras throughout this blog post because they are so good! Katie also writes a blog called I Used to Vacation, and contributes to a music blog called Speakers in Code. Check them out! Follow Alice on twitter here, and Katie here.

Eventually I hope to have a Paypal account set up on my website, so clients can pay me directly through there. Right now I am offering a student rate through June of 2011, when I graduate. It's about half of what I'll eventually charge, so I hope people take advantage of it! There are also discounts for those who buy a package of sessions. I will start clients off with a free 15-minute phone consultation to make sure I’m a good fit for them, and we will schedule any appointments after that. Please forward the website on to anyone who may be interested! I can do in-person counseling out of my home office, or phone consultations for those who do not live in Denver. Between now and June I will be balancing full-time school and clients, so I will only take a limited amount. After that, I look forward to growing my business! I appreciate your help with networking.

Thanks again to Lizzie, Alice and Katie for helping me out with everything. I am really excited to start seeing more clients!

School Lunch

This is not directly related to nutrition but it’s something that was brought to my attention last night, and I wanted to reflect.

While Ed was making dinner, three of our darling neighborhood kids knocked on the door. They were selling Nestle cookies and Sally Foster things for a school fundraiser – to raise money to take a science class field trip to Keystone for a couple of nights. I invited them in (don’t worry – we know them and their parents well) and spent $40 on things we do not want or need, and then just talked to them about school.

Apparently they have a new principal this year, and she has come up with some new rules that they don’t approve of. One of them is regarding lunch and recess time. They get 5 minutes for lunch, and 10 minutes of “organized play” for recess, and that’s it. They’re in 4^th and 5^th grade. Now, I realize they could be exaggerating on their allotted lunch time, but I trust these kids. They’re smart and wouldn’t lie.

One of the girls said that yesterday, by the time she got through the lunch line, the bell had rung for recess. She told her teacher “I need to eat my lunch” (good for her!), and her teacher said “You can bring it back up to the classroom”. They have a friend who is diabetic and needs to test her blood sugar levels before eating, and they said she never gets time to eat because the testing takes a few minutes, and then lunch is over.

I don’t have kids. And when I do, they will follow all of the rules at school, whether they – or I – like them or not. But, this rule would really upset me! Five minutes is NOT enough time for a child to eat a lunch. Kids should not be encouraged to rush through their meals, and they’ll learn better throughout the day if they’re allowed some social time with their friends while they eat. (I’m also not crazy about the “organized play” at recess, but I’ll stick to the lunches here).

For those of you with kids in school, do they also have rushed lunch periods? They must be starving by the time they get home! This is just another reason why breakfast should be emphasized as a very important meal, and you should send them out the door with protein (not sugar) in their bellies so they can make it through their day.

Anyway, this was just something I found really interesting. I’m totally siding with the neighborhood kids here – they deserve a longer lunch period! Even 15 minutes would be appropriate. I can't remember how much time I got to eat in elementary school, but I know it was enough time to eat and be social with my friends, then play a full game of kickball at recess. I never remember feeling rushed!

5 Important Supplements

In the September issue of Whole Living magazine, I found a quick article on five key supplements that most women can benefit from. However, I think both women and men can benefit from these! I happen to agree completely with the five they chose, and I think it’s a good reminder for all of us on what we may be deficient in, and why it’s important to supplement in certain areas.

Vitamin D

I’ve talked about vitamin D before here. It’s SO important, and there are constantly new studies coming out linking low vitamin D levels to higher cancer rates and increased heart attack risk. Even if you think you’re getting enough from the sun, you may not be. To prove my point, I take vitamin D supplements and I live in a state that boasts of sunshine over 300 days per year! I got my levels tested a few months ago and while they were in the “acceptable” range, they were on the lower end. Lluckily I have a doctor who believes as strongly in vitamin D as I do, so she immediately gave me supplements. I strongly encourage people to get their vitamin D levels tested, and when you compare your level to the “optimal” range, aim for the high end. The more the better! If you live in a climate with longer winters, supplementing with vitamin D3 is absolutely crucial.

Calcium

Many people are able to obtain enough calcium from whole foods. Despite what you may think (due to huge marketing efforts), dairy is not the only source of calcium. In fact, leafy greens have just as much calcium as cow’s milk! Other great sources include sesame seeds (more calcium than milk), blackstrap molasses and yogurt. Calcium is important for healthy bones. If supplementing with calcium, make sure you buy the form calcium citrate because it best delivers the minerals to the body.

Magnesium

Magnesium helps to regulate our neurotransmitters and support mental health. Some doctors even prescribe magnesium supplements for those suffering from insomnia, claiming it’s a natural anti-anxiety mineral. For those with muscle spasms or pain, magnesium helps to relax the muscles. It’s good to take with an evening meal, because it does help people fall asleep more peacefully.

Vitamin B

Vitamin B is necessary for strong immunity. Whole food sources of B-vitamins include leafy greens and meat. If someone is deficient in B-vitamins, they may start to feel depressed, fatigued or just down. B-vitamins help enhance mood and boost energy, and for this reason are best when taken in the morning. This way they’ll provide energy for your day without disrupting bedtime!

Omega-3 Fatty Acids

I’ve talked about fish oil before as well, but again it’s good to reinforce the importance of fatty acids in the diet. Don’t worry, they WILL NOT make you fat! They actually lower triglycerides and reduce inflammation, which is the cause of many health issues. And, since our brain is made up of mostly fat, they support brain health as well. Omega-3s can be taken in the form of capsules or actual fish oil. I recommend the capsules… trust me, drinking straight fish oil is not fun!

As always, I recommend talking to your doctor before starting supplements. They can test your levels and help you determine which supplements you’d benefit from.

Simple Food Allergy Test

I recently came across this quick self-test for determining whether or not you are allergic to a particular food. I haven’t tried it myself, but it comes from a very credible source. This can be an easy way to test kids for common food allergies such as dairy or gluten.

When you are having an allergic reaction to a food, your pulse rate will increase after eating the food. Therefore, by taking your pulse before and after eating the food, you can find out if you are allergic. The process is below.

Sit down and relax for a few minutes. Once you are completely relaxed, count the number of beats in your wrist for 60 seconds. Normal pulse varies by age, but should look something like this:

• Newborn infants: 100 – 160 beats per minute

• Children 1 – 10 years: 70 – 120 beats per minute

• Children over 10 years: 60 – 100 beats per minute

• Adults: 60 – 100 beats per minute

• Well-trained athletes: 40 – 60 beats per minute

After you get your 60-second pulse, eat the food you suspect you may be allergic to. Wait 20 minutes, and then take your pulse again. If your pulse rate has increased more than 10 beats per minute, you may be allergic to that food. Eliminate it from your diet for one month, and then redo this test to see if you get a similar result.

Balancing Food Within A Family

I’m really excited about my 2 classes that start September 1^st: Digestion & Detox, and Lifecycles & Healthy Aging. For the Lifecycles class, we go through each stage of life starting with pregnancy and ending in old age, and learn about how nutrition can benefit health every step of the way.

One of the books we will be reading is called Feeding Your Child for Lifelong Health, by S. Roberts, Ph.D. & M. Heyman, M.D. I’ve been browsing through each of my books (I have about 10 books per class, literally) as they arrive from Amazon.com shipping, and this one seemed particularly interesting.

I think something many families struggle with is how to balance “adult” meals and nutrition with the wants and needs of the kids. Most of you know where I stand on this – kids should eat what the adults eat to whatever extent possible, especially as they get old enough to chew and digest most things. (Note: I realize I have no right to even have a stance on this because I don’t have kids, but I am putting it out there anyway).

This book provides some tips for balancing food within the whole family. The authors claim that if you follow their guidelines on most days, you can rest assured that your family is getting the proper nutrients from their diet. The guidelines are as follows:

• Vary the balance of different foods for different family members. For example, kids and adults need about the same levels of calcium, but kids only need about half the fruits and veggies and less than half of the grains that adults do.

• Shop for everyone’s fat and fiber needs. Since kids need more fat, whole milk or 2% is appropriate for them. If you are watching your fat intake, you may prefer skim milk. Some adults need more fiber in their diet to assist with proper health, so they may eat cereals and breads that are extremely high in fiber. Kids, however, generally have lower fiber needs than adults.

• If recipes you like have ingredients that are not suitable for your child, simply leave them out and put them on the table as condiments. The two biggies here are added salt and alcohol, which are found in many recipes. Strong spices would also fall into this category.

• Focus on cooking methods that enhance nutrition for everyone. Maximize the family’s vitamin intake by eating raw salads and/or steaming veggies to retain water-soluble vitamins. Try to use fresh veggies, rather than canned or frozen, whenever possible.

• Unless you have a family medical history that dictates a special diet, you don’t need to avoid red meat entirely. Red meat is high in iron and zinc, which are crucial for growth and development of the child. Eggs are also a great source of iron and zinc.

• Give your child a multivitamin/mineral supplement. This is something your doctor can advise you on.

I thought these were some great tips, and a good reminder of how important it is to focus on nutrition and healthy meals containing REAL food (vs “kid” foods) from an early age. If you start your kid off eating convenience foods, and show them that it’s okay for them to eat a separate meal from mom and dad, they may never want to graduate to the adult table.

State Fairs

It’s Friday. And I don’t know about you, but I've had an extremely long (but good!) week. Anyway, I wanted to keep it light today, and I think I have the perfect post to send you into your weekend with.

It’s state fair season everywhere. My hometown state fair, the Minnesota State Fair, happens to be the greatest one. As kids, my siblings and I used to go to the MN State Fair with my grandfather, Pops. He’d fly out to St. Paul from St. Louis, and take all of us for food, animals and rides. Pops now lives in St. Paul, and last year my dad and I had the pleasure of taking him up in the space needle! It was really cool – he was definitely the only 88-year old in the space needle.

But the real issue I want to talk about is the food at state fairs. I understand they’re not going for “health,” or even “fresh” or “organic,” and that's fine! But at times they get out of hand. My brother sent me an e-mail last night with a link to an article and the words, “The Wisconsin State Fair needs PWN.” The link? It was to the WI State Fair’s newest food: the Krispy Kreme Cheeseburger. I mean, it’s just kind of ridiculous, right? Things like fried Snickers bars and now Krispy Kreme Cheeseburgers don’t even sound tasty to me. If I go to the state fair, I want to get the state’s best French fries, or corn, or a fresh vanilla shake from the dairy barn. But it almost seems like it’s become a novelty to eat the most absurd, unhealthy food possible at the state fair.

Oh, and I forgot to mention that they have bacon on them too...

If you are headed to the fair this weekend, eat foods that you know you’ll truly enjoy, and eat them guilt-free! But I would advise you not to eat something just because “it’s only available once a year” or you really want to tell your brother that you drank a fried Coke (yes, that exists too).

Not that you asked for my advice, but if you had, that’s what I’d say.

Have a great weekend everyone!