Nutrition Know-How
First for Women
By: Ann Louise Gittleman
February 25, 2008

Do eggs really help speed weight loss?

My best friend swears that eating more eggs helped her drop two dress sizes.  I always thought eggs were bad for your cholesterol.  But since I have 13 pounds to lose, I can’t help but wonder: Should I eat more eggs, too? 

Your friend’s weight loss is no fluke: Eggs are rich in leucine, an amino acid that helps reduce the loss of calorie- and fat-burning lean muscle that commonly occurs when dieting.  Plus, leucine stabilizes blood sugar, hindering the spikes that trigger cravings and signal the body to store more belly fat.  Unless your cholesterol level is already high, it’s safe to eat two eggs a day (yolks and all).  In fact, research suggests that eggs can prevent cholesterol problems by helping the liver produce HDL (“good”) cholesterol, which removes LDL (“bad”) cholesterol from the body.  If you’re still concerned, swap one egg for two egg whites—they contain just as much leucine.

Can diet protect me from secondhand smoke?

My father-in-law recently moved in with us.  Problem is, he’s a big smoker, and even though he goes outside to have his cigarettes, I still worry that we’re breathing in his smoke.  Can a dietary fix ward off the harmful effects? 

You’re right to be concerned.  Toxins in cigarette smoke can trigger nutrient deficiencies in the body that may result in respiratory problems, fatigue and increased susceptibility to colds and flu.  The good news is that you can safeguard against such symptoms by upping your intake of ACES (vitamins A, C, E and selenium, levels of which can be depleted by cigarette smoke).  Their anti-inflammatory properties boost immunity and protect the lungs and heart.  Plus, these nutrients have been found to speed the removal of some by-products of cigarettes from the body.  To increase your ACES intake, enjoy sweet potatoes three times a week.  They’re rich in vitamins A, C and E, and when paired with selenium-rich foods like chicken and fish, they’ll fend off smoke-induced nutrient shortfalls.  Or try a daily supplement like Carlson Laboratories ACES ($27 for 200 softgels, at VitaminLife.com or call 866-998-8855).

How can I outsmart restaurant temptation?

I just started a job that has me dining out with clients three times a week.  And my pants are getting tighter every day!  I’ve been good about resisting appetizers, but I’m still gaining weight.  Help!

  Next time you dine out, don’t skip the appetizer—just make it a garden salad.  Women in one study who consumed a green salad ate far less of the pasta dish that followed.  In addition to containing satiating fiber, the veggies activate the body’s digestive enzymes, speeding the absorption of nutrients form the entrée.  This signals fullness sooner.  Even better: Top you salad with vinegar-based dressing.  Its acetic acid blunts the craving-inducing rise in blood sugar levels that accompanies carb-laden meals.  In one study, people who consumed just 2 Tbs. of vinegar with a meal ate about 200 fewer calories overall.