Egg Resources for Health Professionals

ENC serves as a resource for health professionals in need of current nutrition information to share with their patients.

Below are various tools available for professional education and/or to be shared with consumers.

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Protein for Peak Performance

For many years, athletes were advised to consume very high levels of carbohydrates, with little attention placed on the amount and timing of the protein they consumed. Personally I was very much a proponent of this sort of regimen for athletes. I worked in the sports nutrition arena for years, and provided diet and exercise advice to many professional and college athletes.

But times change, and the science supporting carbohydrate as the near-exclusive domain of athletes has changed as well. I’m not suggesting that carbs are no longer considered a key substrate for athletes; quite the contrary, carbohydrates provide the quick energy that athletes need, and they allow athletes to use their other energy substrates (fats and proteins) effectively. But newer research indicates that athletes need more protein than previously believed; about 1.5 to 2 times as much. As we learn more about the role of amino acids as messengers in various metabolic pathways, we’ve come to appreciate the need for protein to provide ample levels of these amino acids to promote, among other things, optimal muscle growth and repair. And newer studies suggest we won’t achieve ample amounts of particular amino acids (e.g., leucine) on RDA-levels of protein. Further, on  a more applied note, studies such as those by John Ivy at the University of Texas and others have indicated that an appropriate ratio of carbohydrate to protein (somewhere in the neighborhood of 3:1 carb:protein) may be better at enhancing post exercise recovery than consuming carbohydrate alone.

Here is an article that serves as a basic primer on some of the newer research on protein and exercise. While some of this work is in preliminary stages, and we still have more to learn about the effects of various substrates on exercise performance, suggesting that athletes increase their protein intake a bit (largely through food) is sound advice. Carbohydrates are still important, but the role of protein in physical activity should not be underestimated.

Experimental Biology – Washington, D.C.

I just returned from the Experimental Biology meetings, which were held in Washington D.C. Experimental Biology is one of the largest biology/nutrition research meeting of its kind in the world. It’s an excellent way to stay abreast of current research, a good deal of which will ultimately lead to tomorrow’s health and nutrition recommendations.

At this year’s meeting the Egg Nutrition Center sponsored a symposium on dietary cholesterol. The key issue we delved into at the session was the true health implications of dietary cholesterol, and whether or not the cholesterol that we eat is as harmful as many health care professionals have been suggesting for the past 50 years or so. I was pleased to chair the session. Our four presenters were Dr. Penny Kris-Etherton from Penn State University; Dr. David Katz from Yale University, Dr. Maria Luz-Fernandez from the University of Connecticut; and Dr. Kasey Vickers, a post doctoral research fellow from the National Heart, Lung, and Blood Institute (NHLBI) at the NIH. All four are well published, acknowledged experts in the areas of disease prevention, nutrition, cholesterol metabolism and health.

Among other key points, Dr. Fernandez brought up the fact that the original dietary recommendation for daily cholesterol intake (<300 mg/d) was based largely on extrapolations from animal studies and human epidemiologic data, and that few studies have actually demonstrated significantly adverse health effects when cholesterol is consumed in that range. Dr. Katz made similar assertions, and he indicated that his research has shown that higher than average daily cholesterol intake does not have negative effects on the vasculature or on other markers of cardiovascular disease, even in patients with existing coronary artery disease.

Our ultimate goal is to generate a manuscript based on the presentations that we submit for publication to a medical journal sometime in the near future.

The symposium generated a lot of spirited discussion and questions from the researchers in the audience. All-in-all, it was an informative and enjoyable session that I was happy to have had the opportunity to participate in

 

 

How do you like your eggs? Perfectly cooked!

Hi Readers!  Today we have one of our Registered Dietitian Advisors, Serena Ball, blogging.  Enjoy!

~ Marcia

I love eggs. I adore eating eat them. And as a registered dietitian and mom of three, I feel great about feeding them to my children. Most of all, I love how easy it is to cook a perfect egg.

Since my kitchen is often full of chaos, I count it as a small victory when perfectly cooked eggs emerge from the fray. Cooking perfectly creamy, satiny scrambled eggs is simple, as long as they are patiently cooked low (heat) and slow. The trick to a perfectly poached egg is a tablespoon of vinegar in the poaching water. Even custardy egg en cocottes (baked eggs) are now easy thanks to Julia Child’s video. However, preparing the perfect hardboiled egg has always eluded me; until now.

Thanks to my recent placement on the Egg Nutrition Center’s Registered Dietitian Advisory board, I was sent a press release containing simple instructions for perfect Easter eggs. Reading it was an “Ah-Ha Moment!” Finally, the elusive trick to perfectly cooked hardboiled egg: Don’t boil them! After years of boiling my eggs five minutes, then three minutes then one minute, I learned the secret to a hardboiled egg is to only bring the water to a boil and then immediately cover it and turn off the heat. (Boiling them will leave a green ring around the yolk and make whites tough.) In fact, the Incredible Egg folks don’t even call them hardboiled eggs, they call them hard-cooked eggs. Here are the three steps to perfect hard-cooked eggs:

  1. Place eggs in a single layer in a pan; add cold water to cover eggs by 1 inch. (Eggs that have sat in your refrigerator for a week – instead of fresh from the store – are easier to peel in the end.)
  2. Over high heat, bring to a full rolling boil where large bubbles break the surface of the water. (No, it’s not true that a ‘watched pot never boils;’ so go ahead and keep your eye on it.) Immediately remove from heat, cover pan, and set the timer for 15 minutes for large eggs (longer for extra large eggs).
  3. Use kitchen tongs or a slotted spoon to remove eggs and place in a bowl of ice cold water to chill. Crack, peel and eat or place in the refrigerator to enjoy later.

If you prefer not to sit and watch the pot boil, you can try this ingenious (but time-consuming) recipe for Slow Cooker Hardboiled eggs.

Or, if you like recipes in say, 140 characters or less, try this reci-tweet) for hard-cooked eggs: “To hard-cook eggs, just bring to boil, turn off heat & keep in covered pot for 15 min. Then cool in ice water” For more reci-tweets and helpful egg tips, join me, @TspCurry and @IncredibleEggs for a Twitter Party on April 20 at 8:00 p.m. CT.

Lastly, here’s a photo of one of my kids enjoying a favorite egg recipe from my own childhood. Here’s the recipe for silky smooth Egg Custard.

Serena Ball, MS, RD is Partner at Teaspoon Communications and the egg cook for her husband and three children in Chicago.

 

 

 

Health and Nutrition Down Under

I recently returned from a vacation in Sydney, Australia where as a dietitian/foodie I enjoyed studying the many culinary similarities we share with people so far away. I was drawn to articles in almost all publications from the most local community newsletter to the biggest city newspaper that discussed nutrition and it’s relation to health. It definitely seems Australians are as interested in fitness and health as Americans seem to be, although there seems to be less regulation on claims that foods and advertisements can make about their products.

Supermarkets seem to be screaming with products that claim to be packed with nutrients that insure health, although I’m not sure how a consumer can know which claims have scientific substantiation and which are marketing. I purchased eggs which were not refrigerated because I’m assuming they vaccinate their hens to prevent the growth of Salmonella. The variety of eggs available is dumbfounding. There were many free range eggs and others that were caged but the ones that I purchased were from a producer called “Happy Hens” egg farm. I found it interesting that these eggs specify that they are naturally grain fed eggs and are locally produced in Victoria and carry the National Heart Foundation approved check or tick “because they are a nutritious food”.  I can’t imagine how anyone has the time or interest to weigh the pros and cons of all those issues before choosing which eggs to purchase. I suspect that most consumers like me looked at the price and at $4.75/doz decided these lowest cost eggs were the best choice. I wonder if this is an example of getting what we wish for.

Do we really want the burden of deciphering an arm’s length of different claims on all our food before we purchase the most basic pantry items? I’m also wondering how consumers can prioritize which nutrition claims are the most important and which are less important for health?

~Marcia

Childhood Nutrition Myths and Facts

Hi Readers –  As you may have noticed, we have changed our blog name to Nutrition Unscrambled. Enjoy!

I was recently made aware of a blog called Raise Healthy Eaters. The site looks very good, and it offers a number of excellent tips on healthy eating for kids. A recent post discussed various nutritional myths, many of which were aimed at the micronutrient needs of children.

If you’re interested in learning more about healthy eating for children, this blog is worth checking out. And while we’re on the topic of healthy eating for children, a couple of recent studies you should be aware of are:

Krebs NF, Gao D, Gralla J, et al. Efficacy and safety of a high protein, low carbohydrate diet for weight loss in severely obese adolescents. J Pediatr 2010.

The study demonstrated that severely obese adolescents who followed a high-protein, low-carbohydrate diet had significantly lower body mass index (BMI) after 13 weeks and were also able to maintain weight loss after six months versus those who followed a low-fat diet. The obese adolescents who followed the high-protein, low-carbohydrate diet also experienced greater fat mass loss and reductions in triglyceride levels.

 Leidy HJ, Racki EM. The addition of a protein-rich breakfast and its effect on acute appetite control and food intake in ‘breakfast skipping’ adolescents. Int J Obs 2010.

These researchers examined the impact of a protein-rich breakfast on adolescents who traditionally skipped breakfast. When the study participants ate a protein-rich breakfast the researchers observed that the teens were less hungry and ate approximately 130 fewer calories at lunch.

It continues to amaze me that nearly one in three American children are overweight or obese,  which increases their risk for developing chronic diseases such as diabetes, high blood pressure, heart disease and cancer. More and more research is suggesting that the high carbohydrate eating practices that have been so prevalent in the U.S. for many years may be exacerbating the problem. Newer studies suggesting the benefits of higher protein/lower carb diets, such as those cited above are provocative, and worth considering.