Monthly Archives: May 2012

17 05, 2012

Eggs, a natural way to increase satiety!

May 17th, 2012|Nutrition|Comments Off on Eggs, a natural way to increase satiety!

New research presented at the 19th European Congress on Obesity in Lyon, France reports that eating eggs for breakfast is associated with greater satiety and reduced calorie consumption at lunch than eating wheat-based breakfast foods like ready–to–eat breakfast cereal.i Participants in the study reported feeling fuller following the egg breakfast and tests of their hunger hormone levels supported their self–reported observations. When tested after eating the egg breakfast, levels of the hunger–signaling hormone ghrelin were significantly lower and levels of the hormone that signals fullness, PYY, were significantly higher.

This randomized, crossover trial compared two breakfast meals that were nearly identical in the amount of calories and protein provided, but the quality of protein in the breakfasts distinguished the two. The egg breakfast supplied high–quality protein, meaning the protein provides all of the essential amino acids. High–quality protein foods, like eggs, contain high concentrations of the amino acid leucine which may play an important role in decreasing body weight.

8 05, 2012

Vegetarian as fad or as lifestyle?

May 8th, 2012|Nutrition|Comments Off on Vegetarian as fad or as lifestyle?

To become vegetarian has many health benefits. However, it can also be a red flag to those trying to restrict their calorie intake by simply declaring they are vegetarian and cutting out calories by cutting out animal products.

As with any style of eating always make sure that all your nutrients are still being consumed. It is possible to receive enough protein (whole soy foods like edamame), vitamin B12 (fortified cereals), iron (pumpkin seeds), zinc (peanuts) and calcium (spinach) and not consume meat. Just make sure that you are consuming the foods that contain them.

Do your research and seek out a dietitian to help put your plan together. Especially if you are an active individual or an athlete.

1 05, 2012

One size doesn't fit all.

May 1st, 2012|Nutrition|Comments Off on One size doesn't fit all.

One of the reasons diets fail, is because you try to fit yourself into someones mold and idea of how you should eat. The best approach is to learn your own energy needs, hunger patterns, preferences, balance of nutrients etc.

Food is something that has to be consumed at a minimum 3 times per day. That is a lot to think about. And, Calories in and calories out sounds very simple in theory but putting it into practice involves several other steps.

If you are consuming less then your body needs to function (less than your resting metabolism rate) you can be causing your body to go into starvation mode.

You could be consuming a healthy amount of calories but not have a balance of protein, fat and carbohydrate. This will still keep you from healthy goals.

Having someone to hold you accountable and motivate you will assist you in meeting your healthy goals. I often hear, I know how to eat healthy. I’m just not doing it. Find a registered dietitian to help put food into your life versus fitting you into someones mold!