Spotlight Time for the Egg

The humble egg truly deserves its turn in the spotlight. I was recently reminded of this while talking with a friend, who told me that typically makes eggs for dinner for herself and her family one night a week. Sunday nights are busy evenings for them during the winter when they spend the weekends skiing, and she is a vegetarian, which makes them an excellent protein source for her. Bonus: her young children typically eat eggs without complaint (although we all know that can change—and change back—in an instant). Her simple statement about making eggs for dinner regularly gave me pause…and caused me to cook my daughter an egg for lunch the other day…which she ate.

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Food for Your Mood

Like I said in my December column, ‘January is the saddest of months around these parts.’ We’re as far away from Christmas as we’ll ever be; yet warm temps are months away. Seasonal Affective Disorder (SAD) is a thing, and some are more prone to it than others. Inclement weather and the extra hours of darkness make it hard to get out for fresh air and sunshine (what little we get). Unless you can escape to your summer home in Florida, try these simple diet tweaks to help improve your mood while we wait out the long winter.

Vitamin D. Known as the ‘sunshine vitamin,’ Vitamin D is made in our bodies when we’re exposed to the sun. However, it’s common for our levels to be low during the winter. Vitamin D isn’t found in many foods, but it is found in canned salmon, cheese and egg yolks. Additionally, many milks and orange juices are fortified with Vitamin D as well. Make It Happen: Whip up a salmon frittata with eggs, canned salmon, feta and a little dill.
Studies show those with depression tend to have lower levels of folate than those without depression. Folate is one of the B vitamins and can be found in dark leafy greens, edamame and avocado. Make It Happen: Try a salad with kale, edamame, avocado, red bell peppers and a lemon vinaigrette.
Omega-3 Fatty Acids. When people talk about ‘brain food,’ the first on the list is always omega-3s, found most commonly in cold-water fish. Studies show that those who eat more fish tend to have fewer symptoms of depression. Other sources of omega-3s include sardines, anchovies and walnuts. Make It Happen: Add sardines to spaghetti with pesto; recipe found in Run Fast Eat Slow.
B vitamins. B vitamins play various roles in brain function, so making sure you’re loading up on those guys is a good idea. Whole grains are high in B vitamins, so take this opportunity to expand your repertoire. Instead of relying on traditional instant oats and brown rice, try steel-cut oats, quinoa, amaranth and millet, too. Make It Happen: Use steel-cut oats to make baked oatmeal and have breakfast ready all week long.
Researchers have found that probiotics had a positive effect on depression symptoms in a majority of studies. Probiotic supplements are available, but it’s easy to add sources of probiotics to your diet. Yogurt, kefir, kimchi and miso all contain probiotics. Make It Happen: Consider a supplement if you’re not already into yogurt.
Limit caffeine and added sugars. It’s always a good idea to moderate your intake of things that are known to affect mood and/or your sleep, such as caffeine and sugar. Consider quitting your afternoon cup of coffee or soda in favor of herbal tea or a sparkling water. While there is limited research to support added sugar having a dramatic effect on energy levels, we all know how we feel after downing an entire package of M&Ms: not good. Instead, take a walk when you need a pick-me-up. Make It Happen: Waterloo Grape seltzer water KNOCKS MY SOCKS OFF. I’m confident you’ll like it, too.
Establish a Routine. Our bodies perform the best when we get enough sleep, good nutrition and plenty of fresh air and physical activity. Sticking to a regular schedule will help ensure you go to bed at approximately the same time each night, eat breakfast within an hour of waking and incorporate exercise into your day. Make It Happen: Set an alarm for each activity until you get used to the new routine.

I’ll be out jogging with the stroller a few times a week, and I’m looking forward to trying out some of the recipes from my new Whole30 Slow Cooker cookbook I got for Christmas. Will I see you out on a walk, too?

Coconut Oil: What’s the Verdict?

Coconut Oil has been a hot item for the past few years, yet its health benefits are very much in debate. One Harvard professor calls coconut oil ‘pure poison,’ while other groups call it a ‘superfood.’ What gives?

The question centers around coconut oil’s fat content. Coconut oil is high in saturated fat, which we’ve all been told can lead to cardiovascular disease. Saturated fat has been shown to raise LDL (the bad) cholesterol, and approximately 80% of coconut oil is saturated fat. That’s a pretty high percentage, compared to 50% in butter and 60% in beef fat.

However, the TYPE of saturated fat in something matters, too. First of all, saturated fats are found in animal products, like beef, butter, cheese and cream, as well as a few plant sources, such as coconut and palm kernel oil. Fats, both saturated and unsaturated, are made up of fatty-acid ‘chains,’ and are of varying lengths based on how many carbon atoms they contain. These fatty acids can be short-, medium- and long-chain fatty acids, and each have different properties.

Medium-chain fatty acids, also known as medium-chain triglycerides (MCTs), are shorter than the long-chain fatty acids and are broken down differently in our bodies than longer-chain fatty acids. They are metabolized more easily and may have beneficial effects on weight-loss, diabetes and even seizures. Coconut oil is made up of 60-65% of medium-chain fatty acids, which means that while it’s high in a more beneficial type of saturated fat than other fat sources.

For example, lauric acid, which contains 12 carbon atoms and is the longest of the ‘medium-chain fatty acids,’ raises total cholesterol largely because it increases the HDL (the good) cholesterol. This would seem to have a ‘protective,’ or at least neutral, effect on overall heart-health.

Additionally, it turns out that dietary intake of saturated fats may not be as detrimental to our health as we once believed. While some saturated fats can raise LDL cholesterol, some other fatty acids may not, and even others may have a protective effect, such as omega-3 fatty acids. Also, other dietary factors, such as carbohydrate intake, and non-dietary factors, such as exercise and genetics, have direct effects on heart health as well.

So, because coconut oil is unique in that it’s made up of medium-chain fatty acids (and not long-chain fatty acids), it probably isn’t the ‘poison’ some people may make it out to be. However, just because its fatty-acid profile isn’t as ‘bad’ as a typical saturated fat doesn’t mean it’s a ‘superfood.’

As a fat source, coconut oil is just that—high in fat. We need fats in our diet, and they help us stay feeling full and satiated the longest. Fats also help us metabolize other nutrients, such as vitamins and minerals. Practicing moderation with coconut oil is likely the most healthy approach, such as adding a tablespoon to your smoothie or using a little to cook with as part of a balanced diet.

Coconut oil is touted by some groups to cure everything from Alzheimer’s and cavities to obesity and seizures. Coconut oil, or any other single food, isn’t a cure-all. While some studies are showing beneficial effects of adding coconut oil to the diet, there isn’t enough evidence for it to be put on a pedestal with the likes of salmon or almonds or blueberries…at least not yet.

What’s more important for overall health is to eat a balanced diet, high in fruits and vegetables, lean sources of protein and healthy fats (more unsaturated than saturated), and drink lots of water. In addition, get exercise daily, sufficient sleep and keep your stress level in check, rather than relying on one ‘superfood’ to keep the doctor away (and that includes apples)!