“Are eggs healthy”?

Guest post contributed by Dietetic Intern Emily Rex

“Are eggs healthy”? This question has been a reoccurring topic - are they beneficial or harmful to our health? The question stems from the assumption that dietary cholesterol is directly related to blood cholesterol, which causes fatty deposits and plaque buildup within our arteries, possibly leading to heart disease or stroke. We now know that dietary cholesterol is not the culprit of plaque buildup but rather saturated fats are of greater concern. Saturated fats, which are fats that remain solid at room temperature such as butter or cheese, play a more significant role in the production of cholesterol in the body than the dietary cholesterol that we would consume from an egg. Eggs are a source of protein and contain no carbohydrates or sugar.

Eggs can certainly have their place in a balanced diet, but proceed with caution if trying to lower your cholesterol. When looking to lower LDL cholesterol or the “lousy” cholesterol and raise HDL or the cholesterol we want to keep “high”, choose high fiber foods paired with your egg such as whole grain toast and healthy fat such as avocado. Consider trying egg whites as an alternative which contain zero milligrams of cholesterol and saturated fat.

Packaged Grab and Go Snacks for Busy Days

When it comes to snacking, it's important to pair a carbohydrate with some satiating protein to feel full for longer. With packaged items, ensure there's adequate protein and fiber, and choose the brand with the shortest ingredients list.

Here are four Elissa approved packaged grab and go snacks for busy days. These #simplesnacks are all non-perishable.

Skinny pop popcorn : Popcorn is a whole grain snack lower in calories and contains fiber. This particular brand has a few simple ingredients. Choose the individual pack to help with portions.

Trader Joe’s omega trek mix . #Nuts are an excellent, simple, and satisfying snack. They contain protein, fiber, and heart healthy fat.

Rxbars - These tasty and chewy protein bars use real food ingredients and have adequate protein and fiber. Our favorite flavors: chocolate sea salt and peanut butter chocolate.

Biena chick peas - Packed with simple and real ingredients, these crunchy and flavorful dried chick peas are a simple snack for the office, travelling, or to keep in your bag when on the go. Both sweet and savory options contain protein and fiber to keep you feeling full for longer.

3 Lifestyle Changes to Improve Your Cholesterol

Are you or your loved one interested in making lifestyle modifications to lower your cholesterol?

Here are three simple tips to help lower your cholesterol through diet:

1) Replace saturated fats with unsaturated fats. Limit saturated fat intake found in meat and full fat dairy. Increase intake of heart healthy unsaturated fats found in nuts, canola and olive oil, and avocado. Recipe suggestion: avocado toast on whole grain bread drizzled with olive oil.

2) Fill up with fiber. Choose whole-grains like oatmeal and fill your plates with fruits and vegetables. You know what they say about beans. Beans, chick peas, and lentils are the magical fruits to fill up on fiber.Fiber helps to keep us full and reduces cholesterol absorption. Recipe suggestion: overnight oats topped with berries, flax, and walnuts.

3) Increase your good (HDL) cholesterol. Eat omega-3 fatty acids which are o.m.g so good for you! Certain fish, walnuts, and flax will provide you with omega-3 fatty acids. Aim to consume fish 2-3 times per week to help lower the LDL (“lousy”) cholesterol. Include salmon, tuna, and mackerel.