KTK-Nutrition

We all have been told for years to watch our egg consumption and limit our cholesterol to 300 mg a day.   That equates to 1.7 eggs a day.   For those of us who love eggs, this restriction was not met with enthusiasm.    Eggs have a lot to offer, the highest quality protein there is, and many vitamins and minerals.   And very low in calories, one large egg having only 60 calories.   But this week, nutrition experts have lifted their egg restriction.    The committee is called the Dietary Guidelines Advisory Committee , which now says Americans no longer have to avoid high cholesterol foods like eggs and shrimp.   Why?   After a lot of research, they have found dietary cholesterol has little impact on our blood cholesterol.   At least for most people.   (Some, those whose cholesterol levels rise after eating eggs and foods high in cholesterol, will still need to restrict their dietary cholesterol.)   The committee stated, “ Cholesterol is not a nutrient of concern. ”   And, “

Very few of us think about magnesium.   A headline in a recent health newsletter was titled, “ Extra Magnesium May Boost Your Physical Performance ”.    Yet, even those interested in being physically fit often don't think much about meeting their Magnesium nutritional needs. Magnesium – a mineral we all need.   Men (31 and over) need 420 mg a day and women (31 and over) need 320 mg a day. Do you get enough magnesium?   Probably not, as 70-80% of Americans fail to take in enough magnesium each day. What does Magnesium do? Energy – to make energy our bodies need magnesium Protein – magnesium is involved in protein making reactions in our cells. It is also important for muscle contraction. Bone health – magnesium helps our body use calcium Immune system – magnesium helps support a health immune system How can you be sure you are getting enough of this important mineral?                  Food sources of magnesium   Nuts – especially almonds and cashews are high i

For those who take supplements, this week’s story should be of interest.    The New York Times and others have reported four of our nation’s top retailers have been selling you fake herbal supplements.   A number of the herbal supplements contained NONE of the herbs listed on the label.   Some of the fake ingredients are not harmful but some are.   The New York Attorney General’s office is the one that discovered herbal supplements may not contain what the label claims. What stores are involved in this scandal?   Target, Walmart, GNC and Walgreens What herbal supplements are affected and what fake ingredients are in the supplements?   The New York Times provides a detailed list: Target – Up and Up brand   St.   John’s Wort – no herb but garlic, rice and some dracaena which is a tropical houseplant  Gingko Biloba – none found but garlic, rice, mung Valerian Root –  No root found but allium, bean, asparagus, pea family, rice, wild carrot and saw palmetto Walgreens, Finest

So many people make New Year’s resolutions to lose weight.    Fairfax Hackley, a personal trainer, noted that losing weight is the number one resolution over the past 10 years.   Yet, only 65% of people making those resolutions have lost even one pound after a month into the New Year.   On a local radio show, Fairfax Hackley provided some tips on how to stay on track.   (You can listen to him using the source cited below.)         Hackley’s Tips to Stay On Track:            1.           Focus on FAT LOSS, not WEIGHT LOSS – he notes too many people focus on losing weight, when they need to focus on losing fat.   Focusing on weight loss will lead to more success.  Losing weight can be losing fat, muscle and water.  Losing fat – focus on the unwanted fat, like unwanted belly fat                 2 .      “ Focus your diet and exercise program on losing body fat”        The more muscle you have the more fat you can burn      Hackley notes, “Your muscle is your fat burni