The Egg and Protein

Just pondering…

According to wikipedia, an entire hard boiled chicken egg has 12 grams of protein and other websites say there’s between 6 and 10 depending on the size of the egg.

The thing that has me puzzled is the fact that the label on a jar of mayonaise lists eggs and egg yolks third under ingredients, yet the label–listed under nutritional facts–reads that there’s 0 grams of protein.

I’m wondering how something can be made out of eggs and have no protein…

Veggies at the Ball Game

Recently I’ve been on a campaign to teach people, especially women and children about health. That is why I was upset with Bill Mitchell when he mocked and made fun of Californians for serving veggies at a baseball game (Voice, April 11). What does Bill think the items of choice should have been? Beer? Cigarettes?

Instead of listening to that type of negative innuendo, we should be following suit and adding more veggies to our diets.

Let’s ignore the sarcasm, take better care of ourselves, and praise anyone who wants to help us eat right. I want to encourage everyone to stop smoking, start exercising, eat lots of vegetables, and take control of your own health.

According to Nutrition and Cancer No. 3, 1992, “Veggies can shield women against cancer.” Veggies also contain fiber that can help lower cholesterol.

Food of the Gods

I was doing a little research to find out about the history and lifestyles of those who bagan the America’s largest company’s that fill the towns where they are located with a magnificent aroma. While I was studying Milton and Frank the founders of…

Hershey and Mars

I got an idea that I would write this little rhyme.

Chocolate for Health

Chocolate, “food of the gods,”
Chocolate, “currency of the Maya,”
Tastes better than papaya,
Chocolate, chocolate, chocolate.

Chocolate consumption is
An American Obsession,
It’s deliriously delicious,
And known to be nutritious.

Chocolate makes us feel so good,
They say it’s good for your health,
The dreamy dark deserts are
Full of anti-oxidants.

Beware of too much chocolate,
It might make you feel good,
Compares to marijuana,
Gives feelings of nirvana.

Chocolate, “food of the gods,”
Chocolate, “currency of the Maya,”
Tastes better than papaya,
Chocolate, chocolate, chocolate.

(c) by Bette L. Hall

Olive Oil Benefits

Benefits of Olive Oil by Bette L. Hall CMA

Although we associate the olive tree as being cultivated in Mediterranean countries, it actually originated in Asia. Somewhere around 4500 BC olives were made into oil in Israel.

“By 1560 olive groves were being cultivated in Mexico, then later in Peru, California, Chile and Argentina, where one of the plants brought over during the Conquest – the old Arauco olive tree – lives to this day.” 1

Olive oil is the oil obtained from the fruit of the olive tree. Extra virgin olive oils are obtained solely by mechanical or physical means that do not cause adulteration. Olive oil has been used as a medicine, as a fuel in oil lamps, as an ingredient in soap making, for cooking and eating, and to soothe and moisturize the skin.

Health Benefits
Olive oil rich diets can debilitate the effects of fat in the diet, thereby leading to “low incidence of heart failure in countries where olive oil is the principal fat consumed.” It can lower total cholesterol levels and prevent cardiovascular disease. 1
The experts believe that olive oil provides a protective effect against malignant tumors, breast cancer, and prostate cancer. It has also been known to reduce the risk of colon cancer.

Olive oil has a positive effect on osteoporosis, and cognitive function. It may prevent memory loss and dementia. It aids in calcium absorption and plays an important role in the prevention of osteoporosis.

These health benefits can be attributed to antioxidants, flavonoids, polyphenols and squalene. It is also rich in vitamins A, D, E, and K and can be used to treat skin disorders such as acne, psoriasis and seborrhea.

“Extensive research strongly supports phytonutrients, omega-3 polyunsaturated fatty acids, and olive polyphenols as critical nutrients that likely account for the remarkable anti-aging and health benefits of the Mediterranean diet.” 2

Cooking Benefits
Frying is one of the oldest methods of cooking food. In recent years, it has become popular not to fry food. Because of body image and the high incidence of obesity, frying is done very little. Certain oils, lards, and shortenings are high in calories and weigh heavily on the stomach as well as being unhealthy.

Olive oil keeps its nutritional value when used for frying. Corn oil and butter break down when it reaches high temperatures causing it to smoke and form toxic by-products. It should not be used with other oils.

Olive oil can be reused more than other oils. It is easily digested. It creates a nice crust on the food which serves as a barrier preventing the oil to penetrate the food.

When using olive oil for frying, it should always be hot and there should be plenty of it in the pan. There should be enough oil to cover the food so the food will be cooked evenly.

Use olive oil that is a clear golden color to get the highest quality. If it has a green cast to it, it’s not as pure or as healthy.

Reference:
1. International Olive Oil. www.internationaloliveoil.org
2. Keifer, Dale. Life Extension Magazine “The Disease-Preventive Power of the Mediterranean Diet” July 2005

7 Pillars of Weight Loss:

7 PILLARS OF WEIGHT LOSS
Get Up And Do Something About Your Weight by Bette L. Hall CMA

Spring is almost here alas! It’s a time when everything becomes fresh and new. Flowers begin to bloom, love is in the air, and our thoughts turn toward shedding those unwanted winter pounds.

Short dark days have led to inactivity and the pounds have piled on. Hoards of beautiful bodies will be heading to Waikiki, Newport, Malibu, Santa Monica, Padre Island, and Pompano Beach. Will you be one of those headed for fun in the sun or will that winter fat keep you too embarrassed to show yourself in a bikini?

These words of wisdom are meant to encourage and help those who want to reduce ten or fifteen pounds and that little tummy pooch that was gained during the winter blahs.

Pay close attention and follow this advice and you will see results. The things I’m about to share with you aren’t just empty words. They are words of wisdom that require action on your part. Don’t just read these words and think “it’s good advice” and then forget about them. Get up and do something about it.

1. Lighten up on your salt intake. That doesn’t just mean to limit your use of the salt shaker at the table. It also means not to eat food with high salt content such as bacon, ham, cheese, chips, popcorn, corn nuts, etc.

2. Add yogurt, whey, or the dietary supplement Conjugated Linoleic Acid (CLA) to your daily intake.

3. Drink water–lots of water!

4. Exercise–start walking and using that ab-doer you have stashed away in the closet. Do any exercise you want. The important point here is to start moving.

5. Limit your calories at snack time to no more than 200-250.

6. Don’t eat for four hours prior to going to bed. If you go to bed at midnight, then don’t eat after 8pm. Never go to bed feeling full!

7. Keep a journal. This isn’t the “write-down-everything-you-eat-journal.” It should be a journal where you write your thoughts and feelings, successes and failures, weights and measurements. It’s your “everything-journal.” You can record the foods you eat if you want, but that is not the sole purpose of this journal.

Look for future articles where there will be more detail about the following subjects: salt intake, yogurt, water, calories, and journaling will be the topics of discussion.

The Latest Treatments for Obesity

The Latest Treatments for Obesity by Bette L. Hall CMA

The treatments listed here, “Mesotherapy” and “Flavor-Themed Meals,” are for your information only. Always consult your physician before embarking on any weight loss program.

Basically, mesotherapy, also known as lipodissolve, is a form of body sculpting that promises users that they’ll lose weight and cellulite. It involves injecting tiny medicinal bullets of certain substances under the skin for the purpose of breaking down fat cells to produce weight loss. One of those substances is phosphatidylcholine which is required by every cell membrane in the body.

Currently there is not enough data to support mesotherapy as safe and effective; however, studies are being performed by the Society for Aesthetic Plastic Surgery at this time. The results will be published later this year.

The second fad is “flavor-themed-meals.” Obesity researcher Dr. David Katz says, “Forget counting carbs and calories, the way to lose weight is to limit flavors.”

Katz doesn’t suggest eating just a particular food for each meal, but rather, foods prepared with the same food for each meal. An example would be sliced apples with your cereal for breakfast, an apple/grape/walnut salad for lunch, and applesauce and pork chops for dinner. Maybe even a little slice of apple pie for dessert would be okay. He even advocates a chocolate themed day once in a while.

The theory here is that if you combine many flavors in one meal, it could lead to eating more. Katz’s new book, “The Flavor Point Diet,” is based on sensory-specific satiety. Katz is a nutrition columnist for Oprah Winfrey’s magazine “O.”

This sensory-specific satiety diet was tested on 20 people for 12 weeks. The average weight loss was 16 pounds. This diet has been compared to the soup diet or the grapefruit diet and other diets that recommend eating just one thing.

According to Merriam-Webster’s Dictionary a fad is a “practice or interest followed for a time with exaggerated zeal: CRAZE.” Craze means to become insane. So before jumping into the latest fad or craze, watch for the results of the research and consult your physician. Weigh the pros and cons and make an informed decision regarding the mesotherapy and the Flavor Point Diet.

REFERENCES:
CBS News (cbsnews.com). Lose Weight By Limiting Flavors 2006
Scout News – Health Day. News for Healthy Living April 2006

Don’t Be A Slave To What You Crave

Don’t Be A Slave To What You Crave by Bette L. Hall

Positive and Negative Aspects of Chocolate and other Sweets

You aren’t going to be told to give up the chocolate. Chocolate can be good for you. There are, however; some things you need to know about the chocolate and sweet cravings you experience.

When blood sugar levels drop below 65 milligrams, a sweet toot and sugar craving is the result. If the blood sugar level is allowed to continue below the 65 mg., headache, weakness, and even heart palpitations can occur. Thinking becomes slowed and confused which leads to grouchiness and irritability.

Many scientific studies have shown that well being and a positive disposition result when the blood sugar levels remain above the fasting level.

The average American begins the day with high sugar content foods. Think about it. You’re running late for work. You skip having breakfast. You stop at the nearest 7-11 or QT on your way to work and what do you buy? Sugar laden coffee and a couple of donuts! Or maybe you drive through Winchell’s Donut Shop or Crispy Cream for your morning donuts and sugar-laden coffee.

If you are in a big hurry but not that late, your breakfast consists of the quick and easy. How about pop tarts, toaster strudel, frozen waffles, or coffeecake? And sugar-laden coffee, of course.

All that sugar that’s consumed in the early morning hours causes the blood sugar to skyrocket, but in an hour or so it drops to a low level again. The result? Inefficiency and fatigue! The real function of sugar is to efficiently produce energy not fatigue.

The key to maintaining an even blood sugar level for hours after consumption is by adding protein to your breakfast. Drink a glass of milk or eat some yogurt or cottage cheese with breakfast. Another name for cottage cheese is curds and whey. There have been some excellent studies performed recently on the benefits of whey including increased hormone levels and lowered body weight. By adding milk, yogurt, or cottage cheese to your morning meal, you’ll be taking a healthy step in the right direction.

If you feel you need a mid-morning or mid-afternoon snack, eat a protein bar. I didn’t say to skip the chocolate. The important point is to add some protein.

Mrs. A was bragging, “I can eat chocolate and still lose weight.” It was learned that Mrs. A skipped breakfast and had only a chocolate candy bar for lunch.

She went on to say, “I have to have my chocolate. I would rather starve myself all day than to give up my chocolate.”

Studies have shown that chocolate consumption is healthy because of its polyphenol and anti-oxidant properties. “Chocolate is a mild stimulant and mood elevator.”1 It tastes good too. In fact, chocolate is delicious. According to a study at Shippensburg University in Pennsylvania, five out eight women crave sweets. The most prevalent craving being the craving of chocolate.2

Mrs. A would be functioning at a more efficient level by replacing the candy bar with a protein bar. The craving for chocolate and sweets disappears or is at least diminished when the blood sugar level is kept high. That is accomplished by eating protein foods – NOT sugar foods.

What Mrs. A didn’t realize is that when a craving becomes so intense that you think you can’t live without it, it’s become an addiction.

Many women crave chocolate every month during either PMS of their menstrual cycle. In addition to a blood sugar level, this craving could also be the result of a nutritional deficiency. Many “chocolate-addicts” crave chocolate because of a chromium and magnesium deficiency.

Chromium helps stabilize blood sugar levels and makes better use of insulin. This action lessens the urge to indulge in those delicious tempting morsels of chocolate.

Another supplement that helps to naturally suppress chocolate and sugar cravings is the amino acid L-Glutamine. Glutamine is known as the essential “non-essential amino acid.” It is known to alleviate hypoglycemia.

In summary, chocolate and other sweets can become an addiction for these reasons: 1. Low Blood Sugar Levels 2. Nutritional Deficiency

Supplements that help curb the craving:
1. Chromium
2. L-Glutamine

The best way to curb the craving:
1. Add Protein Foods to Your Meals
2. Eat Protein Foods for Your Snacks
3. Take Supplements

References

1. Zand, Janet, Allen J. Spreen, James B. LaValle. Smart Medicine for Healthier Living. New York, Garden City Park. Avery Publishing Company. 1999 p. 449

2. Studenmund, Gabrielle. Fitness Magazine May 2001. “Retrain Your Appetite” G & H USA Publishing, A Garner and Jahr Company. New York, N. Y. p. 55

A New Year, A New Blog

This blog has been created to compliment “Bette’s Running Journal.”  There will be discussions and articles about food, nutrition, and health.