1. Eat Eggs occasionally, but not Egg Beaters
2. Pastured Eggs are ideal (Buy at Fairway Market)
3. Second choice: Organic or Free-Range Eggs
4. Top 5 nutrients in Eggs:
?Sulfur – boost Skin and Joint Health
?Vitamin B12- boost Energy and fight Depression
?Choline- boost Energy and Brain Health
?Vitamin D- boost Immunity and Bone Heath
?Lutein- boost Vision Health
5. Egg yolk contains most of these vitamins and minerals
Understand Egg Label
Read more about eggs and choline in my Eat Eggs blog post.
a variety of colorful fruits and vegetables at every meal;
oats, quinoa, buckwheat, brown rice, sweet potato for fuel;
healthy nuts & seeds for snacks;
more plant-based protein
One of the nutrition questions I get from many of my patients is regarding the high fat content of nuts. It is true that many nutrient-dense plant foods such as Avocados, Nuts & Seeds, Dark Chocolate, Coconut, Tofu, Edamame are high in fat. They naturally contain unsaturated as well as saturated fat. Here are some things you should know: The presence of saturated fat in a plant-source, whole food doesn’t label a food into the unhealthy category if it is loaded with more essential vitamins, minerals, antioxidants and omega-3 fatty acids. In fact, the healthy fats, which make up the majority of the fat content in the above high-fat plant foods help reduce LDL cholesterol and lower the risk of coronary heart disease.
Here are some things you should know: The presence of saturated fat in a plant-source, whole food doesn’t put a food into the “unhealthy” category. You have to look at the complete nutrition profile.
My new favorite Kind Bar- The Cashew & Ginger Spice Bar contains 200 Kcal, 14g Total Fat, 2g Saturated Fat, 4g Sugar, and 6g Protein. It tastes incredible and it’s way healthier than candied ginger!
Epidemiological studies suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss and lower the risk of hypertension. Raw nuts and seeds consumption, (especially walnuts, flaxseed, chia seed) have been associated with cancer risk reduction. Go Nuts with 5 oz serving weekly to maximize the benefits of their antioxidant and anti-inflammatory properties. According to the INC and USDA National Nutrient, the following equal one ounce of nuts:
If you are looking for the perfect sweet & salty granola-like bar, I would recommend KIND Bar’s Maple Pumpkin Seeds with Sea Salt. Each Bar contains 150 Kcal, 5 g Total Fat, 1 g Saturated Fat, 6 g Sugar, 3 g Protein. It contains all the healthy grains I like: Oats, brown rice, millet, oat flour, buckwheat, amaranth, and quinoa + a subtle maple flavor blend with the nuttiness of pumpkin & sunflower seeds. It makes a great chewy snack packed with amazing nutrients. Pumpkin seeds are rich in zinc, magnesium, and Omega 3 Fatty Acids, which are great for your immune system, bone and heart health.
Bottom line: Fear not the fats in nuts & seeds. You can read more about the latest nutrition research about nuts here.
In celebrating National Nutrition Month, may I suggest all you beautiful people to incorporate more pastured eggs in your diet, to help get your mind and body in shape for professional and personal success?
My mom used to tell me “Eat Fish, It’s a brain food. Eat Egg, it’s the most nutrient dense food”. My typical childhood breakfast was composed of 2 hard-boiled eggs, a papaya smoothie, and sometimes a small bowl of fish congee. It was at a time when I saw chickens roaming in the backyards, eating bugs and worms.
Then, people thought eggs were bad. I learned about all the fancy labels of eggs that I didn’t know about. Some eggs are Conventional, Cage-Free, Vegetarian-Fed, etc…AKA, eggs from over-crowded chicken factory. Later, I heard about the Egg Beaters, a processed product that is fortified and supposed to “make a healthy lifestyle easier”.
Not all eggs are created equal. Let’s look at the ingredients:
Dietary intake of choline has been shown to be associated with lower plasma homocysteine levels (tHcy), which may reduce chronic inflammation (leading to cardiovascular disease, dementia, and osteoporosis). Recent studies support a protective role of choline against the development of some types of cancer. Choline deficiency may increase risk of muscle damage and nonalcoholic fatty liver disease (Fatty liver is linked to obesity and insulin resistance).
Choline is an essential nutrient for prenatal and breastfeeding women. Similar to folate, choline plays a critical role in the healthy development of the fetus’s brain and nervous system. Deficiency in pregnancy may increase incidence of neural tube defects and impair cognitive function.
Although some choline is made within the liver, we require dietary source to maintain good health.
According to the Institute of Medicine (IOM), the adequate intake (AI) for choline to prevent liver damage is 550 mg daily for men and lactating women, 425 mg daily for women, and 450 mg daily for pregnant women. The Tolerable Upper Intake Level (UL) for adults is 3500 mg/day.
Good Sources of Choline:
?Egg yolk- 147 mg per yolk
?Wheat germ- 202 mg per cup
?Beef- 97 mg per 3oz trimmed, cooked
?Scallop- 94 mg per 3oz steamed
?Salmon- 56 mg per 3oz cooked
?Cruciferous vegetables (broccoli, bok choy)- 65 mg per cup cooked
?*Please note that prenatal vitamins don’t usually contain Choline, it’s important to nourish your body through whole foods.
The American Heart Association recommends to consume at least two servings (~8oz) of fish per week for heart health. You are studying the restaurant menu at length, couldn’t decide between the Tilapia or Sea Bass? Use the following nutrition tips to cut through the confusion and enjoy your seafood meal. If you would like to expand your ethnic culinary repertoire, check out my recipe for Chinese-Style Steamed Strip bass
Choose a variety of fatty fish and focus on wild-caught species (ex. Pacific sockeye salmon) instead of farm-raised species if possible.
Choose steamed/baked seafood over fried/smoked seafood.
Choose seafood with a high omega-3 FA to omega-6 FA ratio, such as Pollock, Sea Bass, Cod, Caviar (roe), and King Crab.
Limit seafood with a high omega-6 FA to omega-3 FA ratio, such as Tilapia and Catfish.
Omega-6 fatty acids to Omega-3 fatty acids ratio?
Increasing omega-3s through fish or shellfish intake is preferable. The most beneficial omega-3s are EPA and DHA. Read more about the anti-inflammatory benefits of EPA and DHA on my Instagram post here The box of dreams .
Unlike omega-3s, consuming too much omega-6s can lead to inflammation, which increase risk of rheumatoid arthritis, blood clots, cancer, and Inflammatory bowel disease (IBD). It’s essential to maintain proper ratio of omega-6 to omega-3 in our diet. Studies found that a ratio of omega-6 fatty acids to omega-3 of 4:1 to 1:1 is considered healthy. Unfortunately, most of us are consuming a ration of >20:1 in modern diet.
Omega-6 fatty acids are loaded in vegetable oil (sunflower, safflower, corn, grape seed), peanut oil, salad dressing, margarine, fried food, and chips.
Not all fish are created equal. Farm-raised tilapia and catfish has a high ration of omega-6 to omega-3 (11:1) compared to the Wild-caught trout and salmon (1:1). Choose cold water fish such as Wild-caught trout, salmon, tuna, sardines for the benefits of EPA and DHA.
Avoid/limit imported fish/seafood as they may be contaminated or loaded with antibiotics that are banned in the US.
If you are pregnant or breastfeeding, a high quality, purified fish oil would be the safest source of EPA and DHA.
Yield: 2-4 servings
1 Wild-caught Strip Bass or Sea bass, cleaned and scaled by fishmonger
2 inches ginger, julienned
2 sprigs of scallion, chopped
2 Tbsp white wine
2 tsp soy sauce
1 tsp coconut oil
1 tsp salt
1. Rinse and pat dry fish.
2. Make a few diagonal slashes on both sides of the fish.
3. Season both sides with salt and white wine.
4. Cover and Steam fish for 8-10 minutes.
5. Meanwhile, sauté ginger, scallion, soy sauce, and sesame oil over medium heat for two minutes.
6. Pour mixture over fish and serve.