Eggs, The Myth Of Cholesterol And Exercise

During a lively debate on nutrition, a good friend the other day raised the link between eggs and cholesterol. This subject is one of curiosity because rather than being a culprit of disease, eggs are actually very good for us. First, we have to understand that cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibres and produce vitamin D, among other things. Second, there are two types of important cholesterol: dietary cholesterol and blood cholesterol.

Dietary cholesterol is found in certain foods, such as meat, poultry, seafood, eggs, and dairy products. The second type (blood cholesterol, also called serum cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL).

LDL cholesterol is considered bad because it sticks to artery walls. Too much of it can cause heart problems, but scientists are now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol.

A 1999 study, published in the Journal of the American Medical Association (JAMA) suggest that those who consumed seven to 14 eggs a week had the same rate of cardiovascular disease as those whose consumption included no eggs.

In another study (February 2009 Nutrition Bulletin paper: “Eggs and Dietary Cholesterol – Dispelling the Myth”), Prof. Bruce Griffin and Dr. Juliet Gray reviewed studies of egg consumption, dietary cholesterol and heart disease risk. Their conclusion was that though dietary cholesterol can increase LDL cholesterol a small amount, the effect is clinically insignificant, and does not increase the risk of heart disease. In fact, eating eggs may increase HDL cholesterol, counteracting the effect of LDL cholesterol on heart disease risk.

These studies fly in the face of conventional wisdom on eggs, which advises people to eat no more than three or four eggs a week. In fact, health organizations including the British Heart Foundation, the American Heart Association, and the Food Standards Agency no longer advise that the number of eggs eaten needs to be limited. With the exception of people who have been advised to limit eggs for health reasons (such as those with familial hypercholesterolemia, a genetic predisposition to high cholesterol), eggs are now regarded by medical professionals to be a valuable contribution to a healthy, balanced diet, and can be eaten daily.

So what does raise blood cholesterol? One of the main theories centers on saturated fats. Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. It so happens that eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.

However, there are still some concerns with commercial egg production, due to scientifically formulated chicken feeds. Commercial production methods require hens to spend their entire life indoors, hopped up on antibiotics to prevent infections in  crowded quarters. Chicken feed is  altered to increase shelf life by removing spoilable nutrients from grains. Essential Fatty Acids (EFA’s) are also spoilable, so the linoleic and alpha-linoleic acids were replaced with a more stable and non-essential oleic acid. The result is an egg with the same amount of cholesterol, but less EFA’s to transport and metabolize it properly in the body. Plant sterols found in vegetables, which reduce the cholesterol content of eggs by up to 35 percent also were removed from the chickens’ diet. Commercial eggs therefore contain more cholesterol than home grown barnyard eggs.

Nutritional value of eggs

Chickens raised with lots of sunshine, fresh food, fresh air and  room to move produce eggs which are one of nature’s most nutritionally dense foods.

Eggs are packed with a number of nutrients. One egg has 13 essential vitamins and minerals for only 75 calories. Eggs are also a good source of high-quality protein including all nine essential amino acids, as well as healthy unsaturated fats. Lutein and zeaxanthin, two antioxidants that contribute to eye health, are also found in eggs.

• Choline – 23% Daily Value: Essential for normal functioning of all cells, including those involved with metabolism, brain and nerve function, memory, and the transportation of nutrients throughout the body. Choline also helps prevent birth defects, as well as helps promote brain and memory development in infants.
• Selenium – 23% Daily Value: Acts as an antioxidant to prevent breakdown of body tissues. Selenium works hand-in-hand with vitamin E to protect against some chronic diseases.
• Riboflavin – 14% Daily Value: Helps to produce energy in all the cells of the body.
• Vitamin B12 – 11% Daily Value: Works to support normal digestion and nerve cell function.
• Phosphorus – 10% Daily Value: Essential for healthy bones, teeth and cell membranes. Phosphorus is also required for energy production in the body.
• Pantothenic Acid – 7% Daily Value: Helps breakdown food and assists body cells in producing energy.
• Folate – 6% Daily Value: Promotes proper fetal development and red blood cell formation.
• Iron – 5% Daily Value: Plays an important role in red blood cell production and oxygen transport.
• Vitamin A – 5% Daily Value: Supports growth and maintains healthy skin, vision and immune function.
• Vitamin D – 5% Daily Value: Works with calcium to strengthen bones and teeth.
• Zinc – 4% Daily Value: Assists in maintaining immune function, as well as body tissue growth and repair.
• Vitamin B6 – 3.5% Daily Value: Keeps nerve transmission running smoothly and aids protein in immune function.
• Calcium – 3% Daily Value: Helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.

Percent Daily Values based on USDA National Nutrient Database for Standard Reference, Release 20 (2007), NDB No: 01123.

Anatomy of Eggs

Shell - Although the shell acts as a protective barrier for the inside of the egg, it is still very porous with approximately 17,000 pores through which air flows. The shell is largely composed of calcium carbonate (about 94%) with small amounts of magnesium carbonate, calcium phosphate and other organic matter including protein. Shell strength is greatly influenced by the minerals and vitamins in the hen’s diet, particularly calcium, phosphorus, manganese and Vitamin D. If the diet is deficient in calcium, for instance, the hen will produce a thin or soft-shelled egg or possibly an egg with no shell at all. Occasionally an egg may be prematurely expelled from the uterus due to injury or excitement. In this case, the shell has not had time to be completely formed. Shell thickness is also related to egg size which, in turn, is related to the hen’s age. As the hen ages, egg size increases. The same amount of shell material which covers a smaller egg must be “stretched” to cover a larger one, hence the shell is thinner.

Shell Membranes - There are two membranes on the inside of the shell. One membrane sticks to the shell and one surrounds the white (albumen). The second line of defense against bacteria. They are composed of thin layers of protein.

Germinal Disk - The entrance of the latebra, the channel leading to the center of the yolk. A slight depression on the surface of the yolk, the entry for the fertilization of the egg. When the egg is fertilized, sperm enter by way of the germinal disc, travel into a tube-like thread called the “neck of latebra” to the center to the embryonic disc, a 2 to 3mm diameter structure in the nucleus of pander. Subsequently, a chick embryo starts to form.

White (Albumen) - There are two layers: thin and thick albumen. Mostly made of water, high quality protein and some minerals. Represents ⅔ of the egg’s weight (without the shell). When a fresh egg is broken, the thick albumen stands up firmly around the yolk.

Chalazae - Pronounced “kuh-LAY-zee”, it is a pair of spiral white strands attached to two sides of the yolk and anchor it to the shell. The fresher the egg, the more prominent the chalazee.

Yolk Membrane (Vitelline Membrane) - Surrounds and holds the yolk. The fresher the egg, the stronger the membrane.

Yolk - The egg’s major source of vitamins and minerals, including protein and essential fatty acids. Represents ⅓ of the egg’s weight (without the shell). Yolk colors range from light yello to deep orange, depending on the chicken’s diet.

Air Cell - Forms at the wide end of the egg as it cools after being laid. The fresher the egg, the smaller the air cell.

Source: www.panix.com

If you work out, you also have access to one of nature’s best protein sources, with a biological quality greater than any other natural food. In fact, it is so nearly perfect, that egg protein is often the standard by which all other proteins are judged . Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition. On a scale with 100 representing top efficiency, these are the biological values of proteins in several foods.

	Protein
Whole egg	93.7
Milk	84.5
Fish	76.0
Beef	74.3
Soybeans	72.8
Rice, polished	64.0
Wheat, whole	64.0
Corn	60.0
Beans, dry	58.0
*Food and Agriculture Organization of the United Nations. The Amino Acid Content of Foods and Biological Data on Proteins. Nutritional Study #24. Rome (1970). UNIPUB, Inc., 4611-F Assembly Drive, Lanham, MD 20706

Eggs contain all the essential amino acids in the exact proportions required by the body for optimum growth and maintenance of lean, metabolically active tissue. So go ahead, egg up. We’ve been held back too long – enjoy them finally.

Lifestyle Choices Underpin Childhood Obesity

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Until recently the battle of the bulge has been fought primarily by adults. Today, however, the largest growing segments among the obese are our children and adolescents. With this new epidemic comes grave health consequences for future generations. While scientists are busy looking at genetic factors, hormonal imbalances, and drugs to correct these problems, the greatest culprits are largely being ignored: namely poor nutrition and lack of physical activity.

Over the past two decades, rates of overweight and obesity have nearly tripled among Canadian children, according to a 2004 “Canadian Institutes of Health Information’s report. In fact, Statistics Canada now says we have one of the highest rates of childhood obesity in the world.

Regular exercise and physical activity is critical for weight loss and overall health, yet with each passing year our children are becoming less active. Canada’s Physical Activity Guide advises 90 minutes a day of physical activity for children, it was found that only 13 per cent were meeting that target. Schools share some of that blame, as their programs have been dramatically slashed due to cutbacks. The Canadian Teacher’s Federation says that only one-third of all schools have formal physical education programs.  And those that do offer them simply do not include enough vigorous activity for a long enough period of time to combat inactivity.

Also, the availability and popularity of television, video games, and computers has drawn children out of organized sports or after school fun and play into the house. According to a 2000 report by the Canadian Medical Association Journal (CMAJ), the average Canadian child spends about three to five hours a day ogling the one eyed monster or “twittering” away on a computer screen. Combine that with six hours a day sitting in a classroom, and you have some serious inactivity.

Another obvious link in the chain is junk food! Most schools do not offer healthy lunches and other meal programs, according to the CMAJ study. And even when lunches are packed for children by parents, these kids seem to have an unlimited supply of soft drinks, candy, chips, and fast foods available to them.

The results are often disastrous. Poor eating habits may prevent children from reaching their full potential. Research now suggests that poor nutrition affects children’s intellectual performance. With decreased energy and cognitive ability, they are not likely to improve grades and their classroom behaviour, as well as psychological well being may suffer.

Combine inactivity and poor nutrition, and it’s no wonder our children are becoming supersized. Health authorities now warn that unless we do something fast, this generation could become the first to have shorter life spans than their parents. This is due to the risk of developing diseases previously only seen in adults, such as diabetes, high blood pressure, heart disease, high cholesterol, asthma and so on.

The obvious solutions

There are a number of things which can be done. Children love “grab and go” snacks, so stock your kitchen with veggies and dip; berries; yogurt; low fat cheese and apples; healthy trail mix; baked nachos and salsa; homemade popsicles and air popped popcorn.

You also have to eliminate sweet drinks. The average can of pop and or sugary juice (punches or cocktails) contains approximately 9-11 teaspoons of sugar. If one of the first ingredients listed on the label is sugar, glucose or high fructose corn syrup, the product is not likely to contribute to good health. Stick to water to properly hydrate your child without packing on excess calories, or 100 per cent fruit juices (in moderation and watered down).

Try to keep your child moving as well. It is prudent to have your children participate in 1 hour of physical activity daily. Whether it is joining a community center, team sports, bike riding as a family or swimming lessons – it all start with participation.

The federal government has touted its children’s fitness tax credit as one way to encourage parents to help their kids get active. Parents can claim a maximum of $500 a year for eligible fitness expenses, which must “include a significant amount of physical activity that contributes to cardio-respiratory endurance, plus one or more of: muscular strength, muscular endurance, flexibility or balance.”

Make them eat a healthy breakfast also. A recent study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently was linked with being four times more likely to be obese than those who ate breakfast daily.

A child’s diet should be filled with fresh fruits, vegetable, eggs, chicken, fish, whole grain bread, cereal and pasta, nuts, seeds and low fat dairy products. Processed and refined floury items, fast food, and sugar-laden products should be kept to a bare minimum, and saved for an occasional treat.

So you can see, there may be serious health and social consequences that come with being overweight or obese. By implementing the steps above, we can slowly turn the epidemic of obesity into one of healthy kids for life.

Rekindle The Romance With Your Waistline

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How’s your waistline? Do you have a strained relationship with yours, or worse, has it left you? The signs can be subtle – one belt notch at a time.

So who did you cheat with? Was it those rich and gooey maple-fudge brownies, the elegant chocolate carmelicious shortbread bars, or that curvaceous tramp of a late night pizza? Which delicate pleasure gave a flirtatious twirl to that last bastion of defense, your willpower?

Relationships can be so transient and shallow, because we take them for granted don’t we? But now your waistline has gone AWOL, and has been replaced by a hostile entity which makes even loose clothing take on the look of mummifying garments. Don’t get used to it though. Not only is it unfriendly, it can lead to a big risk of stroke. That’s the conclusion of a 2006 Interheart study of almost 30,000 people from different countries showing that well-toned hips and a trim waist — not just the overall pounds you carry — may be your best protections against heart disease.

Researchers reported that a good waist-to-hip ratio (a measurement tool that looks at the proportion of fat stored on your waist, hips and buttocks – as if a second opinion is needed), is actually a better predictor of heart attack risk than the body-mass index, the current standard. Weight concentrated around the middle is often referred to as an “apple” shape; whereas, weight concentrated around your hips is referred to as a “pear” shape. The apple people are said to be at higher risk for heart disease and diabetes than their pear counterparts.

While we don’t need a degree in rocket science to figure out what food chain perpetrators were involved in the kidnapping of your waist, let me throw another twist into the plot – inactivity. A little bit of hard work and dedication will actually work wonders where faulty diets and spot-reduction machines fail miserably. I mean, how many actually know that 15 reps on the popular thigh master can’t undo the damage of a bag of chips and an early snorefest on the couch?

So contrary to everything that is anathema in some people’s lives, I am indeed suggesting a paragon of exercise and food discipline. Yes – gasp – there is willpower involved. Being a quitter no longer means getting satisfaction at turning away the dessert cart on the third trip around. It actually involves some sort of – dare I say it – denial. But if you want to rekindle the passion with your former waistline, you have to show it you can be trusted. Go on, let out some of that frustration on the elliptical trainer or treadmill, as you rehash your abandonment issues.

The good news is that you don’t have to spend eternity rekindling the flame. Yes, recklessness drove your waist into hiding, but some faithful diligence to a balanced lifestyle of good nutrition and basic exercise three to four days weekly can do wonders for your relationship. The overt matchmaker in this case is the ever present exercise. Sure, it can seem overly willing in getting involved in your business, but in the end it can unite you with your waist once again. And that – big sob – is just a beautiful thing.

You Know You’re Big When….

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Saw this list on a website of Bodybuilding Humour by Roland S Persson, PhD. The guy is build pretty good and therefore has some background in what he speaks of. I thought you would find the list amusing:

You know you have finally made it to bodybuilderdom and become quite muscle bound…

• …when your shirt unintentionally bursts open the first time.
• …when clothing shops do not have your sizes anymore.
• …when unknown people ask how much you bench press.
• …when people turn around in the street to stare at you.
• …when you cannot scratch your neck.
• …when the bar won’t come all the way down to your chest anymore.
• …when you wear out pants in a matter of weeks because of inner thigh friction.
• …when you cannot reach the opposite shoulder to shave.
• …when you cannot undress a tight shirt without assistance.
• …when your feet turn flat because of your weight.
• …when your shopping cart is filled with as much as possible of a few things.
• …when unknown men and women come running across the street asking to feel your arms.
• …when your food bills exceed your clothing bills.
• …when you have sacks or piles of tubs of protein visible in your kitchen.
• …when you need to apply vaseline between your thighs when walking in shorts.
• …when you have no choice but to wear gym clothes at work.
• …when you must sleep on your back in bed.
• …when sex in a bed from IKEA becomes doubtful.
• …when you need two bus seats or aircraft seats when travelling.
• …when you bring food and protein drinks with you at all times.
• …when the table in front of you squeaks and cracks as you merely rest one arm on it.
• …when people declare you a brainless musclehead but simultaneously can’t hide how much they want you for sex.
• …when you no longer fit behind the steering wheel of European city traffic cars.
• …when fellow passengers scream at the air stewardess: I don’t bloody want to sit next to HIM!
• …when fellow professionals ask if you have added “bouncing” to your other qualifications.
• …when you without thinking about it bounce your pex and flex your arms in public.
• …when you change your sounds and vocabulary in the gym doing 600+ lbs squatting.
• …when you spend a good part of the day in the bathroom … reading.
• …when butt-whiping becomes an effort in terms of reach.
• …when you shy away from the word “small”.
• …when one of your turnons is muscle soreness.
• …when you know more about physiology and pharmacology than your family doctor.
• …when food becomes function rather than pleasure.
• …when your shadow provides sunshelter for at least two people.
• …when you can’t help looking like jumbojet taking off with lats forcing your arms outwards.
• …when you have to go through many doors sideways and can give up the thought of heeding Nature’s Call on board an aircraft or a train.
• …when you walk like you have wet yourself.