Archive for January, 2010

Do Egg Yolks Cause Heart Disease?

I had my annual physical yesterday …

…including fasting blood work to make sure things are “in check.”

I’m anxious to get my Vitamin D levels tested – if you didn’t get a chance to read if you need to take vitamin D, make sure you check it out!

I’m also always interested in my lipid panel.  

So far it’s been a clean bill of health, but with my mom having genetically high triglycerides (to the tune of 500 mg/dL+, when they should be under 150 mg/dL), it’s important to make sure all is still on track.

Speaking of lipids – a recent study was published about egg yolks and HDL (known as the “good” cholesterol).

And that brings up the question: Do you eat egg yolks?  

It wasn’t long ago that yolks were the devil – and egg white omelets were all the rage – now egg yolks are back … and highly recommended from the Mohr Results Team.

While some still shun the yellow goodness in the egg, we know that egg yolks are fantastic for you.  

There has NEVER been a connection between eating eggs and heart disease.

And a recent study by researchers at the University of Connecticut supported the notion that eggs are fantastic for you, despite the high levels of cholesterol in them.

They found that after feeding groups an additional 640 mg of dietary cholesterol through egg yolks (about 200 mg of cholesterol/yolk) the plasma (in the blood) levels of HDL (the “good” cholesterol) were significantly higher than those who did not eat the additional dietary cholesterol from egg yolks.

I’ll let you know what my lab results are when I get them – I eat 2-3 whole eggs each day, so while my report is purely anecdotal, we’ll see how it pans out.

You see, while it was once though that eating dietary cholesterol meant it went directly to your arteries to form plaque, we now know that dietary cholesterol doesn’t play much of a role in plasma cholesterol…or heart disease for that matter.

In fact a study published in 2007 fed participants eggs daily, upwards of over 6 per week (so around 1 or more per day) and they concluded that “regular egg consumption does not increase the risk of stroke and cardiovascular diseases.”

Here’s the deal – the body makes cholesterol.  

So what basically happens when you eat dietary cholesterol is your cholesterol production slows.  

Or the reverse holds true – you don’t eat enough, which usually means way too little dietary fat, your body will do what’s called “upregulate” or make more to meet the body’s needs.

Outside of the cholesterol "concern," eggs are high in some nutrients that may be otherwise difficult to get in the diet – choline, which is great for brain health, carotenoids, which are important for eye health, and zeaxanthin, which is an antioxidant.  And those are just a few of the benefits.

Moral of the story: don’t throw away the yolks.  

Egg yolks provide at least 13 important nutrients – egg whites don’t offer much outside of protein and a few other nutrients. 

Dietary cholesterol is NOT the devil it was once thought to be.  
 

Do You Create Solutions or Worry About Problems?

Life is about keeping things in perspective.

Where is your focus?

Where we are in Louisville, it’s pretty gray in the winter … more gray than sun.  And lately I’ve noticed more people complaining about the weather …

“It’s SOOOO gray, I just want to crawl back into bed…”

“It’s SOOO cold, I can’t leave my house…”

"I CAN'T exercise today, I NEED the sun for that…"

And so on.

But if you choose to live in this area, where it is always pretty gray in the winter, what is complaining about it going to do?

Surely won't change the weather.  Don't get me wrong, sun would be nice … but complaining about it won't make it happen.

It reminds me about people who are addicted to the news.

You turn it on and hear about the debt.  The unemployment is higher than ever.  Health care debates – one side thinks it’s the greatest thing in the world, the other thinks it’s going to be the end of the world.

I'm not saying you should be unaware of current events, but just curious how that helps YOUR future?

Take time for YOU – worrying about problems takes time away from creating solutions.

You likely have heard the story how many super successful people started their businesses in a “down” economy – Bill Gates, Richard Branson, and many others.

They didn’t focus on how everything in the world wasn’t going their way – they created their way!

How does this apply to YOU?

If you’re always focusing on “My body will NEVER look good…” or “I will NEVER be able to wear XYZ…” etc, then you’re right, you won’t.

Put on your blinders like a horse racing in the Kentucky Derby and forge ahead towards your goals.

You are the only person who can create your future — if you're waiting for the "perfect day" or "perfect time" to do something, it's going to be awhile.

Is Organic Worth the Cost? The Debate Rages On

The organic vs. conventional debate rages.  We got a lot of comments on our last piece about this hotly debated organic vs. conventional foods topic.

Do you buy organic foods?  Leave a comment — let us know!

Is organic farming BETTER than conventional – do the foods have more nutrients?  More flavor?  Less pesticides?

And, at the end of the day, are they better for us?

So we’re back with some more info.

Data suggests adults eat around 2 servings of vegetables TOTAL per day.

And we’ve had people say to us “I can’t afford organic produce, so I can’t eat more than I'm already eating each day.”  But our goal is to first get people to eat MORE produce, whether organic or not.

At this time it is not clear what affect ingesting pesticides has on the body.

Research hasn’t suggested a particular health concern, but we also haven’t been eating much of them until more recently with different farming practices.  After all, they are pesticides.  I'd hate to learn down the road about some negative health outcome because of them.

With that said, a nonpartisan organization, The Environmental Working Group, poured over 50,000+ USDA and FDA tests of different pesticides.

They came up with a list of produce that is likely to be more contaminated than those that are not.  They called it the “Dirty Dozen”

Very simply, if you’re going to spend more on organic foods, you should focus on THESE 12 that are most commonly contaminated (they are in order from highest to lowest, but they suggest buying organic for any 1 of these 12)

   1. Peaches (most contaminated)
   2. Apples
   3. Sweet bell peppers
   4. Celery
   5. Nectarine
   6. Strawberries
   7. Cherries
   8. Kale
   9. Lettuce
  10. Grapes (imported)
  11. Carrot
  12. Pear

*NOTE: The entire list of 47 foods can be found here:

Then again, we also have the other issue of the environment, the workers themselves dealing with pesticides, and so on.

There are a lot of factors in this organic vs. conventional debate – more to come as we continue to learn.

Post a comment — is organic worth the money in your mind?

Do You Get Your Nutrition Advice from Your Doctor?

We're nearing the end of the January …

Statistically that means 95% of the population has given up on their New Year's Resolutions.  We're trusting that's not you.

If you were planning to lose fat in 2010, have you heard people suggesting you should "eat more to lose weight?"

Sounds almost too good to be true, doesn't it? Aren't calories important? 

As promising as it may seem, it’s impossible to truly defy the laws of physics and take in more calories than your body uses to lose fat.

But lo and behold, the husband of a woman we work with told us he recently lost 12 pounds pretty quickly. He went to his doctor and when asked what he did to lose weight, said “I ate fast food twice this week.”

The doctor applauded him, suggesting that may have “jumpstarted” his metabolism enough to kick that weight loss into high gear.

Seriously?  Fast food "jumpstarts your metabolism?"  I must have missed that nutrition class in school!

The man was ecstatic – suggesting to his wife that she too eat fast food that evening to bump up her already impressive weight loss.

The result? She was sick the entire evening after taking his advice and “enjoying” a crispy chicken sandwich; foods she hadn’t touched in months. So why didn’t this strategy work for her like it did him?

Can’t you boost your metabolism by eating more?

This is where that physician got his nutrition information a little mixed up – a common problem with many physicians, unfortunately. I digress.

Here’s the truth.

When you eat, your metabolism increases. This accounts for about 10-15% of your overall calorie expenditure. It’s not a huge chunk, but every bit surely helps.

Protein causes the biggest increase. Carbohydrates are next. And fat has a nominal effect.

This is one reason many suggest higher protein diets for fat loss. Again, every little bit helps.

With that said, however, the total amount of calories a person eats will always be greater than the resultant increase in metabolism, regardless of the food selection.

For example, sitting down to a protein rich grilled chicken and mixed veggie meal may provide around 400 calories. That doesn’t mean you’ll burn 500 calories, though, because it’s high in protein.

But it is one reason we suggest smaller, more frequent meals throughout the day. And, yes, we do suggest protein with each meal.

Every little boost in calorie burn helps, so dividing 2000 calories over 3 meals vs. 2000 calories over 4-6 meals may give a little extra "boost."

But going back to the original question, eating, or refeeding high calorie, junk food, like what the physician suggested, is far from a smart eating strategy for long term, permanent fat loss.

These 10 strategies are what you truly need for permanent fat loss :

  1. Eat smaller, more frequent meals (not larger, more frequent meals).
  2. Include lean protein with each meal and snack.
  3. Use veggies and fruit as your primary source of carbohydrates.
  4. Replace liquid calories with non caloric options like water.
  5. Add high intensity exercise to your routine, like we do with our Mohr Results Boot Camp.
  6. Eat breakfast, but nothing with a cartoon on the box. Click here to see the healthiest breakfast in the world.
  7. Add 3+ cups of unsweetened tea each day.
  8. Move more – we suggest 5+ hours of general movement each week, outside of structured physical activity.
  9. Plan ahead.
  10. Reduce packaged food items – the less ingredients, the better.

By the way, you CAN eat more volume, yet still eat less calories. So it's not really "eat more, weight less" — it's eat more VOLUME, weigh less.  

More on food volume later.  Until then, be smart about your intake and never fall for the quick fix “FAUX – lutions” not SO – lotions.

Are You Getting Enough?

Learning that about 2/3 of the American population is overweight shouldn't come as a surprise:

  • Only about 25% of the adult population is involved with structured exercise regularly
  • The average adult eats about 3,300 calories each day, nearly double of what is needed for the "average" person

But there’s more to the obesity equation than just those two pieces.  And it’s often forgotten in the quest for weight loss and simply optimal health.

It is Sleep.  Getting’ your zzzzzzzzzzzzzzzz’s.

And data continues to mount suggesting an association between lack of sleep and weight gain.  Some data even suggests an increased risk of diabetes because of the hormones that are affected in the body with lack of sleep.

Outside of those diseases, lack of adequate sleep has been shown to affect your ability to:

  • Recall everyday items
  • Deal with stress
  • Solve problems
  • Ward off heart disease
  • Maintain a healthy body weight

Pretty scary, right?  It doesn't just stop there, but those are some of the "heavy hitters" that not getting enough rest can lead to.

So, yeah, it’s THAT important and clearly part of the obesity equation as well.

Researchers suggest there are some hormonal factors that play a role in the lack of sleep causing weight gain.  It may also be as simple as when a person is awake longer, they ultimately get hungry and eat more.  Pretty straightforward.  Likewise, when you’re up late, the foods you choose aren’t usually things like a mixed green salad.  Instead, it’s high calorie, high fat items.

On the other end, if you're exhausted the next day and trying to focus and stay awake at work — what do you do?  Turn to foods…again, often "quick energy" things, like high sugar items. 

It’s a vicious cycle.

How much sleep do you REALLY need?  Experts suggest around 8 hours each night for adults.  Some say they can "function" on very little, but sleep experts don't agree.

Here are 5 specific strategies that can help you get a better night’s sleep.   That solid nights rest can literally change your life!

  1. Exercise regularly — but as far away from bedtime as possible.  It has been shown that the quality of your sleep won’t be as sound when your body/brain are still “revving.”
  2. Lay off the caffeine – save the cup o’ Joe or tea for the AM (even decaff products, since those still have some caffeine too, and try to avoid caffeine sources in the afternoon).
  3. Try to go to bed around the same time and wake up the same time EACH night.  This helps reinforce your body’s sleep/wake cycle.
  4. Wind down – build in quiet time before bed.  It could mean taking a relaxing bath or reading a book.  That means you’re not watching TV, texting,  emailing, etc.  Pick up a book and read a bit if you’d like, but slow down the mind to prepare for a restful night.
  5. Aim for at 8 hours of sleep per night.  Some may be thinking this sounds impossible, but when we’re looking specifically at obesity, those who sleep less, weigh more.  Sleep experts seem to agree that 8 hours is sufficient for most people.

Isn't it nice that something as enjoyable as sleeping more can do SO much for you?

Follow this link to learn other ways to stop gaining weight — it's your friends fault!

And this article talks about how to eat more to weigh less!
 

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