Sunday
Sep052010

Should I Keep Eating Eggs?

DateSunday, September 5, 2010 at 8:27PM

With the recent recall on eggs, I suddenly had many clients asking me “is it still okay to eat eggs?”  The answer is yes – but only certain types of eggs.

John Robbins, a writer for the Huffington Post wrote a thorough summary of the correlation of how the egg industry operates and the risk of Salmonella.

The categories of how hens are treated are as follows: 

  • Battery Cage – how the vast majority of hens are stored in cramped close cages where they are practically on top of one another. 
  • Cage Free- although far greater than battery cage, cage-free hens are still in cramped conditions with large numbers of hens in a small space.
  • Free Range – the hens are free to roam the farm and are only kept inside at night.
  • Organic – the hens are fed only organic feed, free of GMO (genetically modified) products.  Hens fed organic feed may still be in cages.

What is the best way to still enjoy eggs and protect yourself from Salmonella?

The bottom line is that Battery Cage eggs carry a much higher risk of Salmonella due to the living conditions of the hens.

Free-range and organic eggs carry a minimal risk of Salmonella.

Bottom Line:  Purchase eggs that are both free-range and organic.  Make sure to cook your eggs, and avoid foods made with raw eggs.

AuthorSusan Dopart | Comment1 Comment |
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Thursday
Sep022010

How Does your Olive Oil Rate?

DateThursday, September 2, 2010 at 8:48PM

A week ago June Pagan, one of the Chef’s I work, with alerted me to a class action suit against companies that manufacture extra-virgin olive oil.

Olive oil is high in omega 3 or anti-inflammatory fats and the one that I highly recommend so hearing this news was quite disturbing.

A study at UC Davis Olive Center revealed that 69% of imported olive oil and 10% of California olive oil failed to meet IOC/USDA standards and were either adulterated or had poor quality due to being mixed with cheaper refined oils.

This means that the oil you are using could be mixed with omega 6 or pro-inflammatory oils, negating the health benefits of the olive oil.

The companies named were Bertolli, Filippo Berio, Carapelli, Star, Colavita, Mezzetta, Pompeian, Rachael Ray, Mazolla and Safeway Select.

Ten retailers and supermarkets, including Bristol Farms, Gelson's Markets, Vons/Pavilions, Ralphs, Stater Brothers, Albertson's, Target, Walmart, Kmart and Nob Hill Foods were named is in the lawsuit as well.

Lead counsel Daniel J. Callahan. “These companies placed corporate profiteering over their integrity and the integrity of their product and have been knowingly misleading and defrauding California consumers for years.”

Organic Authority quotes tips from Linda Sikorski, head buyer for Market Hall Foods in Oakland:

  1. Check the label. Does it say “extra-virgin” olive oil? Is there a harvest or milling date, in addition to the best-use date? Is the harvest date within 12 months? Extra-virgin oil is “best used” within 18 months. Make sure the oil is purchased well in advance of the best-used date.
  2. What about the bottle? Is the bottle’s color dark, which reduces light exposure? Is it on the top shelf, exposed to direct light? Light dramatically shortens shelf life, so look for signs that indicate the bottle has been on the shelf too long (for example, dust).
  3.  Look for the COOC seal, which assures the olive oil is extra-virgin, grown in California and from the most recent harvest.
  4. Know your retailer. Buy from retailers who know their producers, growers and importers. Ask for a taste. Many specialty retailers are generous with sampling, as they want you to know what you’re buying.
  5. Verify when buying online. Check for the harvest date, and always buy from the most recent harvest. Ask before you complete your purchase.

Since hearing the news I visited Whole Foods and found a good quality olive oil named Columela, an extra virgin cold-pressed oil.  Unbeknownst to me it the highest rated extra virgin olive oil by Cooks Illustrated, a service that rates many food items and appliances.  Look in your cabinet and see what you are using.  If it is one of the above companies I suggest you take it back to your store and buy something with the suggestions above.  Your health depends on it.

AuthorSusan Dopart | Comment1 Comment |
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Saturday
Aug212010

What's The story on Quinoa and Protein?

DateSaturday, August 21, 2010 at 3:45PM

I must have been asked about quinoa at least 5 times in the last week so time to write a blog.

The most common misconception is that quinoa is high in protein.  Clients have asked me if they can substitute quinoa for their other protein sources.  The marketers of quinoa have blown the small additional amount of protein out of proportion.

Let’s break it down to see how it pans out:

                                                                        Calories             Carbs              Protein       Fat

Brown Rice, 1 cup cooked                          195               45 grams        5 grams        2 gms  

Quinoa, 1 cup cooked                                   222               39 grams        8 grams       3.5 gms

Quinoa has 3 more grams of protein than brown rice.  Significant?  Hardly.  Both are good sources of whole grains/fiber and gluten-free, but the protein difference is insignificant considering 1 large egg or ¼ cup of cottage cheese contain 8 grams of protein each.

These two sources of whole grains are preferred over pasta, white rice, and other starchy carbohydrates since they are high in fiber and have a lower glycemic index but are not considered substitutes for protein and contain a fair amount of carbohydrate so have small amounts and balance it with your favorite protein source.

AuthorSusan Dopart | Comment3 Comments |
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Friday
Aug132010

What about Omega 3 Supplements?

DateFriday, August 13, 2010 at 3:53PM

Omegas 3’s have made it into the mainstream of lifestyle importance.  Until about four years ago I recommended omega 3’s to only those with heart disease.  Research exploded exponentially linking increased intake of omega 3’s to lowered risk of not only heart disease, but other types of inflammation such as arthritis, insulin resistance, diabetes, gastrointestinal issues, hormonal disorders, cancer, and Alzheimer’s disease.

In addition, the fish oil/flax seed combination is helpful for symptoms associated with PMS, menopause, and hormone stabilization in general.  ADD and ADHD can also be helped.

How can one simple thing help so many medical problems?  Feeding your body starts with adequate food for your brain.  Since a large percentage of your brain is fat, feeding and lubricating the brain with enough fat can restore the rest of the systems in your body to balance.

The 3 Omegas

There are 3 types of omega 3 fats:  ALA, DHA and EPA. 

Ground Flax Seed

ALA is found in the highest concentration in ground flax seed.  One tablespoon per day meets your needs.  I like Spectrum brand since it has a nice taste.  Put it on your morning yogurt or cottage cheese.  The flax seed has to be ground in order to obtain the ALA.  Otherwise, it goes through your system as fiber.

Fish Oil

Fish oil contains the remaining 2 omega 3’s:  DHA and EPA.  What type of fish oil is best?  Many times the brand of a supplement is not all that significant.  However, with fish oil it IS important.  Proper storage and quality brands are important for freshness, avoiding rancidity and avoidance of PCB’s.  Several brands were sued in the last few months due to PCB’s.

The brand of fish oil I usually recommend is Carlson.  A recent study showed higher amounts of omega 3’s greatly lowered many health risks.  Therefore, having at least 1000 mg. of both DHA and EPA is recommended.

Since a typical gel capsule contains only 200-300 mg. of each it requires taking at least 5 capsules per day.  One teaspoon of the Carlson Lemon Fish oil contains 800 mg. of EPA and 500 mg. of DHA.  Taking one tablespoon is sufficient for the day.  It tastes like lemon oil and has the highest level of absorption.

One tablespoon per day each of ground flax seed and fish oil and less risk of heart disease, diabetes, cancer, and Alzheimer’s?  It’s a slam dunk to me.

AuthorSusan Dopart | Comment1 Comment |
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Sunday
Aug082010

Organizing Your Food World

DateSunday, August 8, 2010 at 2:53PM

This morning I dropped by the grocery store to pick up a few items and was pleasantly surprised to run into a client.  I could not help looking in her grocery cart.  Most of the time, I’m “off duty” in the store but curiosity got the best of me.  For the record, she got a passing grade.

We spoke for a few moments and she reminded me of one of the things that helps an individual with being successfully nutritious:  planning and organizing your food.

Many times a day I hear “if I could just get organized I would be okay.”  Surprisingly, when you get in the mindset of organizing your food, things fall into place.

Plan your Week- Start with Breakfast

Making a list once a week of what you need for most of your meals is the first step.  If you eat yogurt or cottage cheese with nuts and fruit for breakfast, or eggs with fruit, make sure you have enough of those items to last the week.  If you are on the run, make be sure you have some sliced cheese and a fruit and you’re good to go.

On to Lunch

For lunch, Jeffrey’s Chicken Salad is a good one for lunches and easy to make with baked or leftover chicken.  A container of the chicken salad and a fruit works well for an easy lunch.  CORE (clean out the refrigerator) salad is also a good lunch time item – put whatever leftover veggies, fruit, protein (chicken, meat, fish, hard-boiled eggs and cheese) over lettuce with some lemon, olive oil and vinegar.

Healthy Snacks?

For snacks, Trader Joes sells 1 ounce bags of nuts and sliced hard cheeses.  Have one of these and some fruit and it will last you till dinner.  My clients know I like the Mauk Family Farms Wheat Free Crusts – very satiating and provide that crunch we desire without having to fall into the temptation of processed carbohydrates.

Weekend Cooking for Dinners?

For dinner, making 2 entrees on the weekend you can heat up during the week and adding a salad is easy for those that work full time.  After working all day, the last thing I want to do is come home and make a full dinner.  Having these entrée items to choose from can prevent an on the way home unhealthy takeout.

At first it takes more forethought and getting into a new routine.  After a few weeks, you’ll be on autopilot and wonder why you ever had a hard time with your food.  An ounce of planning prevention provides low stress nutritious living.

AuthorSusan Dopart | Comment1 Comment |
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