Hi – Could you please give me your thoughts on Low Cholesterol Egg Substitutes (like egg beaters)? Are they better than regular eggs or should they be avoided because they are artificial? Thanks for your help.
– John E.
I’d usually say that the whole food is best. If you are following a saturated fat + cholesterol-restricted diet, then my recommendation would be to switch to egg whites. Two egg whites can be used to replace a whole egg.
If the appearance of what you’re cooking necessitates that golden yellow color of scrambled eggs, then a product like Egg Beaters® works because of the natural beta-carotene colorant. The binders (xanthan gum and guar gum) aren’t native to eggs, of course, but are natural ingredients.
Better’n Eggs® also includes the additive sodium hexametaphosphate, which I don’t believe is found in nature but is created by processing. So, either stick to egg whites and add turmeric for color or use a quality replacement occasionally.
Sources:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
Daylight Saving Time ends on Sunday, November 3rd. The clock will turn back 1 hour and, theoretically, you should be gaining an hour of sleep. However, many people end up struggling more as a result of this time change.
The body’s circadian rhythm is the regulator of many important biological processes. The National Sleep Foundation (NSF) explains it as a “24-hour internal clock that is running in the background of your brain and [that] cycles between sleepiness and alertness at regular intervals.”1 It functions best when your sleep and wake habits are kept consistent.1
Generally, this rhythm is what causes sleepiness in the evening as natural light decreases and alertness in the morning when there is plenty of light. Depending on your habits and your environment, you may be accustomed to waking or sleeping in very different light conditions. This is why flights into different time zones, daylight savings adjustments, and late–night events can wreak havoc on your system, your focus, and your memory. Your body must work to alter its entire biological routine.
Another common problem that crops up around the same time as Daylight Savings, is Seasonal Depression.
Also known as Seasonal Affective Disorder, this is a type of depression that begins and ends around the same time every year, usually in the darker and cloudier fall and winter months. This is partly due to reduced sunlight. Less light affects your circadian rhythm, your serotonin levels (which affect your mood) and your melatonin levels (which affect your sleep patterns).2
If you’re not sure whether this is something you are experiencing, you can read through the symptoms on the Mayo Clinic website. A more complete and accurate picture, however, should be sought from a professional with the skills to officially diagnose this disorder.
We are all very well-aware of the effects of caffeine on our ability to sleep. The effects of alcohol on sleep, however, are perhaps not as known.
For a long time, the concept of an alcoholic “nightcap” before bed was popular and promoted as a way to improve your ability to sleep. In an article on alcohol and its relationship to sleep, a quote by researcher Irshaad Ebrahim explains why this is not the case.
Ebrahim states that, while alcohol may help induce sleep, it disrupts the second half of our sleep cycle, particularly the quality of REM sleep.3
REM sleep is important for the storage of memories, for learning, and for balancing our mood.4 A later comment by sleep Specialist Dr. Michael Breus explains that using alcohol as a sleep aid will actually increase the likelihood that you will “sleepwalk, sleep talk, and have problems with your memory.”3
The ultimate takeaway is that caffeine and alcohol are both great disrupters of sleep.
Have you ever noticed that your body will naturally wake up around the time your alarm is supposed to go off, even on the weekends? This is because the body likes to have a rhythm in the way in operates.
You can teach your body to follow a certain schedule by sticking to your sleep and wake times even on days when you don’t have anything-in-particular on your agenda. This will make it easier to adjust as needed.
Dr. Rafael Pelayo recommends changing sleep schedules in 15-minute increments every 2 to 3 days.4 Following this system, you would need about 8 to 12 days to adjust your sleep schedule by one hour. It seems like a long time, but gradually making changes will help your body ease into the new schedule more smoothly than if you attempt to make the switch overnight.
If you wake up at night to use the restroom, having a nightlight will make it easier for you to find your way without having to turn on bright lights or walk into any walls.
Also, if you know you tend to wake up at night feeling thirsty, keep water at your bedside to avoid a walk to the kitchen that can also cause your body to slip into morning-mode.
Certain Wi-Fi capable light bulbs can be set to turn on, or gradually get brighter, around the time you want to wake up. Some lights are really good at mimicking the gradual increase of light that tricks your body into thinking the sun has risen.
As the light filters through your closed eyelids, your body will naturally ease you out of sleep. If you don’t want to invest in a Wi-Fi capable light bulb, turning on the lights as soon as your alarm rings is another way to help kick the sleepiness and help you rise.
To hear from Dr. Bob Davari about the importance of sleep and to get more tips on how to improve your rest, listen to Episode 33 of our Podcast. To access our monthly blog post highlights, subscribe to our newsletter today!
Can you give me some help and suggestions to reach my goal? I’m 6’0 and around 220 to 230lbs. I’m honest with myself and have given up the dream of being a ripped–up monster; I just want to live a healthy lifestyle. Losing weight is probably my number one goal and if I can gain muscle at the same time, that’s great. I work overnight so it’s difficult to be consistent at the gym, but I can be consistent with what I eat. So, I’d love to hear back from you and hear your views.
-Erik L.
Your realism is admirable, Erik. Yes, it’s possible to lose fat and gain muscle simultaneously with the proper exercise. One diet can help you with both. You’ll need to moderately reduce calories by reducing portions slightly and cutting out alcohol, added sugars and excess fat. Meanwhile, switch the bulk of your consumption to whole nutrient-rich foods like vegetables, beans, poultry, fish, grains, nuts & seeds, fruit and low-fat dairy that are minimally processed.
Take a look at these two menus/plans to see the kind of changes to make:
|
2600 Calories (Before) |
2200 Calories (After) |
|
111 gm Protein; 46%Carb/17%Pro/34%Fat |
123 gm Protein; 47%Carb/22%Prot/31%Fat |
|
|
|
|
16 fl. oz. fruit smoothie |
6 oz. plain nonfat yogurt ½ cups strawberries 2 Tbsp. granola |
|
|
|
|
2 cups spaghetti & meat sauce |
2 cups spaghetti & meat sauce |
|
3 pieces garlic bread |
1 Tbsp. Parmesan cheese |
|
Caesar salad 2 Tbsp. regular dressing |
2 cups spinach ½ cup white beans 2 Tbsp. low fat dressing |
|
|
|
|
Egg, sausage, potato, cheese burrito |
Vegetable frittata: 2 scrambled eggs + ½ Cup zucchini/tomato/onion cooked in 1 tsp. oil Whole wheat pita |
|
|
|
|
1.5 oz. chocolate covered peanut butter energy bar |
Small banana 1 oz. almonds (about 12) |
|
|
|
|
6 oz. grilled salmon |
6 oz. grilled salmon |
|
1 cup white rice |
1 cup brown rice |
|
½ cup broccoli |
1 cup broccoli |
* Calculated by Registered Dietitian Nutritionist using www.NutritionData.Self.com’s MyTracking function. Findings were used along with RDN’s professional judgment.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
What Happens in the Brain When You’re Afraid?
On a biological level, we know that, when you’re afraid, certain hormones are released in the body to prepare you for a fight–or–flight response. The primary hormones involved in this process include adrenaline (also known as epinephrine), norepinephrine, and cortisol.
These three hormones give your body a boost of energy, channel your focus, and divert blood flow to your major muscle groups. Once this happens, your body is primed to respond to the perceived danger.
If you don’t enjoy the heart-pounding startles, you might wonder why anyone in their right mind would put themselves through this experience on purpose. Yes, the body gets a surge of anxious energy, but you also experience the release of neurotransmitters like dopamine.
Dopamine is what is commonly associated with the brain’s “pleasure center.” It’s a source of the excitement and relief that comes after a scare and when your brain realizes you were never in any real danger. For spook-seekers, this is the experience that makes the scare worthwhile.
What Exactly are the Benefits?
Dr. Margee Kerr, the staff sociologist at ScareHouse, tells The Atlantic all about the reasons why some brains enjoy fear. In the interview, she reminds us that the enjoyment of scaring and being scared goes back to the telling of ghost stories around a campfire, gothic writings of the 19th century, and tales of creatures like the Chupacabra or the Loch Ness Monster. As human beings, we have had this interest for a long time.
Social connections, she explains, are part of the reason we love to be frightened. Happiness and fear both initiate the release of oxytocin (the love hormone), and help us bond with the people we are experiencing these emotions with. Kerr shares an article by Shelley Taylor, Tend and Befriend: Biobehavioral Bases of Affiliation Under Stress, that demonstrates how a special closeness is developed with those who are with us when we are in an excited state. More importantly, it stresses how this can be a very good thing!
When you tend to or receive care from someone in a moment of fear or anxiety, the chance that you will befriend them increases. According to Dr. Kerr, this is because human beings need each other during periods of stress, so the body responds chemically in ways that help form a bond with others who are in the experience with us. Of course, this is limited to the experience being a positive one that does not actually harm you in any way.
This is why you see people huddled together as they tread through a darkened maze or haunted exhibit, and why popcorn-flinging horror movie nights are also enjoyed worldwide.
The Best Place to Enjoy a Good Scare
The best place to get your chills and thrills is someplace that poses no real threat to your safety. You brain needs to know that your body is not in any real danger after your automatic fight-or-flight response kicks in. Dr. Kerr reflects on how many times she’s seen a person scream and jump at the ScareHouse and immediately after start smiling and laughing. It really is interesting to consider how quickly the brain can process our situation and let the rest of our body know if the fear was just a false alarm.
Are There Drawbacks?
As nearly every suspense movie has proven, anything can have a dark side. Maybe don’t drag your friends to a fright-filled attraction if they really don’t want to go. Sometimes the aversion has roots in trauma, PTSD, or phobia. Being conscious of what is age–appropriate is also important. This is because children are often unable to differentiate between feigned danger and what’s real. What you intended to be a fun experience may end up being traumatic for a child. Sometimes, you just have to make a judgment call, but doing so can help ensure that everyone has a good time and is able to enjoy the spooky excitement.
For some tips from our dietitian on how to treat yourself this Halloween without all the guilt, read her post on Tricks and Treats for Halloween Cheats. To access our monthly blog post highlights, subscribe to our newsletter today!
Sources:
Ringo, Allegra. “Why Do Some Brains Enjoy Fear?” The Atlantic, Atlantic Media Company, 31 Oct. 2013, www.theatlantic.com/health/archive/2013/10/why-do-some-brains-enjoy-fear/280938/.
Now that we’re well into October, we can be fairly certain that the allergens of the Spring and Summer months have settled. With Autumn, however, strong winds, humidity, and even household air can still present irritants to your respiratory system.
If you suffer from allergies year-round, it’s a good idea to evaluate the possible sources of your sensitivity. A visit with your doctor can also help you identify what you need to do to care for your suffering sinuses.
Today we’re sharing some easy ways to combat allergens inside the home. As the weather gets cooler, we’re more likely to spend time indoors, so it’s important to make sure that the air we’re breathing is healthy and clean.
01.
PEt Dander
Our furry friends love to romp and play around the house or in the yard. To minimize how much of the great outdoors ends up in your home, wipe all paws after outdoor potty breaks, and brush out their coat after a day of outdoor play. This helps leave dirt and pollen outside. Because your pet’s skin releases oils and sweat (just like ours), allergens can easily stick in all that glorious fur. So, if it’s possible, bathe pets as often as is still healthy for their skin, coat, and overall wellbeing.
02.
floors
If your pet is shedding or if there’s simply more dirt outside to track in because of high winds or harsh weather, cleaning the floors helps keep allergens from accumulating. You can keep a schedule to vacuum or mop on certain days of the week to help you build a routine around the extra chore.
03.
Windows
Closed windows are not a bad thing. In fact, recovering cancer patients are often encouraged to keep windows closed and to run the heater or AC to circulate and filter the air in the home. Outside-air can be heavy with traffic pollution, dust, pollen, and, if you live in areas that often experience wildfires or high winds, you’ll get a lot of pollution from that too.
In-Home Air QUality
You typically won’t need an expensive HEPA filter for your air system. If your existing filter is clean, it does a fine job of filtering out most pollutants. Of course, if you know you’re more sensitive to allergens than most, springing for a HEPA filter will help pull even more potential irritants out of the air.
04.
Plants
Be aware of live plants in your home. Your AC or heater can kick up pollen and other irritants from the plant and its soil and carry it through your home. If you suspect that your indoor plants are a problem, try removing them or putting them in a closed room with the air vent closed. This will help keep plant particles from circulating through your home.
05.
Mold
As the air gets humid with the cool autumn moisture, mold has the right environment to grow. Check your kitchen, bathroom, attic, basement, around your windows, and other areas of your home that tend to be exposed to moisture. For small mold patches, you can usually clean it away with a mild cleaning agent from the store. Larger problems may require some professional help.
To tell the difference between cold symptoms and allergy symptoms, we’ll need the space of another post. For now, we hope you feel armed with the knowledge to make your home a more restful place.
For more wellness topics, check out our podcasts for a variety of interesting discussions, or, take a look at a written overview of our Podcast Favorites. To access our monthly blog post highlights, subscribe to our newsletter today!
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