Vitamin D deficiency is the hot new topic now, as doctors report a surge of deficiency in their patients. Studies have shown that over 70% of women, 51 to 70 years, were not getting enough vitamin D in their diets. Further, 90% of women above the age of 70 were also linked to inadequate vitamin D intake. And it’s not just woman who are affected – data has shown that nearly 3 out of 4 American adult and adolescents have insufficient levels of Vitamin D in their blood. 
 
Health benefits of Vitamin D
In the past, a deficiency of D was linked to rickets, now it is proving to be a vitamin superstar. Most people are highly unaware just how essential this fat-soluble vitamin is for the body.  Vitamin D, which is actually a hormone, is most important for our muscle and bone health, but it also increases energy while helping to prevent against some cancers, cardiovascular disease, autoimmune diseases, diabetes, high blood pressure, infections, weight gain and depression!

Why is Vitamin D deficiency so common?
While many attribute a lack of D to diminished sun exposure and a low intake of fortified milk, it is still unclear exactly why it has become so prevalent. All you need is 10-15 minutes of sunlight a day … however many people hesitate to directly expose themselves to the sun’s harmful rays. Couple that with a lack of milk consumption as it is commonly replaced with sodas and juice, and it becomes an even bigger problem.

Recommendations for Vitamin D intake
Aim for 800 – 1000 IU of vitamin D a day from food and supplements if you are over the age of 60 and 400 IU if you’re younger. However, many health experts recommend even more – 1000 IU a day and Dr. Weil recommends 2000 IU a day.  The Institute of Medicine is currently updating recommendations for calcium and Vitamin D intakes. These recommendations will be available to the public in the fall of 2010 … so stay tuned!

Tips to prevent vitamin D deficiency:
1. Consume more vitamin D rich foods including salmon, cod liver oil, canned tuna or sardines, fortified orange juice, milk, yogurt and ready-to-eat cereals. However, keep in mind that it is very difficult to meet your needs 100% with food.

2. Get at least 10 minutes of full sun exposure per day. Instead of taking the train the whole way to work, walk a few extra blocks until you reach your 10 minutes. Eating lunch at your desk? Take it outside when the weather permits or go out to get your lunch so you ensure that you are at least getting some sun exposure. Please keep in mind that factors such as body mass, cloudiness, air pollution and sunscreen may all affect the amount of vitamin D you absorb.

3. Take a supplement with vitamin D to be safe. Hate taking vitamins? They now have readily available calcium/vitamin D gummies or chocolate chews for adults that taste just like candy! All you need is ~2 supplements a day. Supplements are the best way to ensure that you are getting a sufficient amount daily.

4. Go get tested! Tell your primary physician that you are concerned about your vitamin D level. Look for results in the normal range, from 30.0 to 74.0 nanograms of 25-hydroxy vitamin D per milliliter (ng/mL) of blood. If you are found to be deficient, your physician can advise you on the right supplement dose to raise your blood concentration into the normal range.

5. To effectively absorb your vitamin D supplement take it with calcium as they work together in the body to maximize absorption. It is also recommended to take your supplement with a fat containing meal to enhance absorption. Avoid taking it with mineral oil products, antacids, and some medications such as steroids and diuretics which disrupt absorption. **Gallbladder, liver disease and gastrointestinal disorders also affect absorption, so consult with your MD prior to taking any supplement.**

6. This doesn’t mean that more is better. Speak with your doctor before taking large doses of Vitamin D.  Excessive amounts of Vitamin D may also be linked to health problems.

I would like to thank Lisa Moskovitz for writing this article.
Lisa is a Registered Dietitian and graduate of New York Presbyterian Hospital Dietetic Internship who has gone on to secure a job working as a clinical dietitian at a long term care facility in the Bronx. Ultimately, she is working towards building up her own private practice and becoming an established consulting dietitian/nutritionist for the NYC community. Her specialities include sports nutrition, digestive disorders and general wellness.

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Other names for sugar
Some forms of sugar are touted as more healthy than others. But basically, sugar is sugar!
Here are some other names for “sugar”:
Agave sugar or nectar, apple juice concentrate, brown sugar, corn syrup, fructose, high fructose corn syrup, honey, molasses, maple syrup, raw sugar, table sugar, powered sugar,  evaporated cane sugar, etc.

Recommendations for sugar intake:
You may be wondering how  much sugar you should eat a day. Here are the recommendations:
- Women: 25 grams (or 6 1/2 teaspoons or 100 calories)
- Men:  38 grams (or 9 1/2 teaspoons or 150 calories)

Check out my video on Hidden Sources of Sugar ( I just a new mac … so you will be seeing a lot of videos from me!)

Sugar content of common foods and beverages:

Pretty scary!

Tips to cut down on sugar
1. Avoid sugar sweetened beverages. This includes soda, flavored waters and ice teas.

2. Become label savvy. Check labels for sugar grams as well as servings per container. See the ice tea label on the right. That product contains 2  1/2 servings per bottle for a whooping total of 45 grams of added sugar or 11 tsp. FYI … 4 grams of sugar = 1 teaspoon

3. Limit juice – even juice without added sugar is a concentrated source of calories. The whole fruit contains more fiber and is more filling than drinking juice.

4. Limit all added sugars (see above for other names for sugar).

5. Don’t worry about the naturally occuring sugars found in fruit, milk or plain yogurt. *Unless you  have been advised to limit these foods for a medical condition (i.e. a diabetic would need to account for these foods when carb counting)

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I have many clients ask me (not Martha – but guest writer Anita) for advice to innovate or diversify their workouts because they get bored with the basic gym equipment.  Rebounding is a great addition to your workouts, suitable for all-year around, appropriate for all age groups and most of all is FUN!

Here are some benefits associated with rebounding:
• Zero-impact, very easy on the body especially on your knees
• A great form of physical activity to improve blood circulation and oxygen capacity
• Reduces stress
• Improves flexibility, balance, and coordination skills
• Increases muscle tone by challenging various muscle groups (quads, adductors, abductors, and hamstrings)
• Strengthens core
• Improves your mood (well, because it’s enjoyable!)
• Increases lymphatic circulation – essential for eliminating the body of toxins

Purchasing a Rebounder
The typical rebound mini-trampoline is about 3′ in diameter and 9″ high.  Typical rebounders include:
• 6 leg design (vs. a 4 leg model which is not as sturdy)
• Foldable legs
• A solid spring system
• A non-slip mat
You can check out your local sporting goods store, amazon.com, or even just google “purchase rebounders” to secure one for yourself. I’d consider the rebounder a great investment because you don’t have to join a gym to use it, it can be used indoors, and you don’t even have to leave your apartment for a fabulous workout!

Rebounding exercises are very easily to follow. Many of the rebounders come with a workout manual, video or DVD and include a full body routine. Feel free to email me for some new routines at nitak754@gmail.com   Grab your rebounder, put on a motivating play list and get ready to bounce!

Basic Rebounding Moves:
1. Trampoline Contact Bounce: Place feet shoulder-width apart, bend your knees slightly and place your hands on your waistline. Begin the trampoline contact bounce very gently without your feet leaving the trampoline (as though you are pushing down) Practice this for about 1-2 minutes as a warm-up, really engaging your core and focusing on your posture.  This is the basic position that you can always go back to doing.

2. Trampoline Foot Tap: Same start position as the contact bounce. Shift your weight to one side and tap one foot out to the opposite side. Repeat the movement for at least eight to ten repetitions on each side by shifting your weight to the right and then to the left, while tapping your foot to the opposite side each time. Your balance will eventually become steady.

3. Trampoline Hamstring Curls: Same as above but instead of foot taps, you will perform hamstring curls by bringing the opposite foot up to your buttocks. Repeat to gain balance, and then go back into a steady contact bounce.

4. Trampoline Side-to-Side: This is like starting in a jump-rope position without the jump rope in your hand.  Place both of your feet together and begin bouncing and then shifting your weight side-to-side.

5. Trampoline jogging in Place/Jog Bounce: Start with your body’s weight at the center of the trampoline and begin jogging in place, bringing knees up, alternating legs. Continue to jog in place, and then, begin bouncing twice on one leg before switching to the other leg (like instead of a single run, going for a double run by holding on one leg for 2 counts).

6. Jumping Jacks: While bouncing, begin doing jumping jacks. Legs should be shoulder-width apart each time you land.  Also, be sure to work your arms and legs simultaneously during this exercise.

I’d like to thank Anita Mirchandani for writing this article (see pic) She is a certified Spin, Group Exercise, and Kickbox instructor as well as a NASM certified personal trainer. Anita is currently pursuing a MS degree in Clinical Nutrition from NYU. In her spare time, she prefers to relax with yoga, shopping or just walking around NYC. More information can be found on her website: www.mbs-fitness.com

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Baked by Melissa Mini Cupcakes
It was nutritionist Bailey’s birthday. Rachel, her colleague, thoughtfully brought in a birthday treat. And no, it was not a basket of fruit –  but a box of mini cupcakes! They were made by Baked by Melissa. This company specializes in miniature desserts. Imagine all your favorite flavors in mini portions in one box. Because they are so tiny, you can minimize the damage! The flavors included: mint chocolate chip, peanut butter and jelly, red velvet, smores, cookies and cream, peanut butter cup, chocolate chip pancake, cookie dough, cookie delight, etc.  After slow start, we all dove in – looking for the best flavors. They were all good…it was hard to find a bad flavor (unlike those cream filled chocolates!)

Check out my video taken discretely in the nutritionists office

Nutritional content
I contacted Baked by Melissa to find out the nutritional content of these mini treats. I was told the nutritional content hadn’t been calculated yet, but it was estimated that the calories ranged from 70-100 per mini cupcake. My estimate was 80-90 calories. Good guess on my part!

These cupcakes get my thumbs up. The presentation is eye catching, they are tasty and best of all – because of their miniature size, they aren’t loaded with calories! You won’t have to spend the next 2 hours on the stairmaster to burn them off.

Word of caution, if you have portion control issues with sweets like I do, I wouldn’t recommend buying a box of them to keep in your apartment. A better idea would be to bring them to a party … and just have one or two!

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You’ve probably noticed the bottles of energy drinks near the check out registers in delis and grocery stores.  Since we seem to be chronically tired, the heading in big letters “5 Hour Energy” is quite eye catching. So before you plunk down your $2.00 (I think this is what I paid …)  -  get the real scoop as to their effectiveness and safety. Keep in mind that there are numerous energy drinks out there, including Red Bull, Whoopass, Adrenaline, etc. I focused on 5 Hour Energy Drink.  However, most of what I have to say pertains to these other drinks as well.

Claims
From their website: ”Get hours of energy now … no crash later. Get it in minutes, lasts for hours.  It has zero sugar, zero herbal stimulants and only four calories. It’s packed with B-vitamins, amino acids, nutrients and as much caffeine as a cup of the leading premium coffee”

So what’s in this drink?
Vitamins: Vitamin B6, Vitamin B12, Niacin, Folic Acid
Energy Blend: Citicoline, Tyrosine, Phenylalanine, Taurine, Malic Acid, Glucuronolactone, Caffeine

Does it live up to it’s claim? 
1.Only foods/drinks with calories provide energy. These drinks have only 4 calories and therefore can not provide energy.

2. Vitamin B12 does not provide energy. True, it is used in the energy producing pathway in the body. But if you aren’t deficient in B12, taking in more won’t increase energy levels above normal. And if you really were deficient, you would need a lot more Vit B12 to correct this deficiency than what is provided in this little drink.

3. It is quite likely that you will feel speedy or have increased energy after drinking this product. However, the stimulants in the drinks are responsible for any “kick” in energy levels. These products contain quite a bit of caffeine. The Original 5-Hour Energy contains caffeine comparable to a cup of the leading premium coffee. Extra Strength 5-Hour Energy contains caffeine comparable to 12 ounces of the leading premium coffee. Basically, many of the herbal ingredients act either alone or synergistically w/each other as stimulants.

4. While it does contain B vitamins, I wouldn’t say it is “packed with amino acids”.  One gram of protein contains 4 calories and this product only has 4 calories. A Greek yogurt contains 17 grams of protein!

Possible dangers of 5 Hour energy drinks
Some people are sensitive to caffeine if consumed in large amounts. Symptoms can include: “jitters,” abnormal heart rhythms, irritability and anxiousness, among many other disturbing, and potentially dangerous, symptoms. While the amount of caffeine in 5 Hour Energy Drink  isn’t excessive (it equals the amount found in a cup of coffee), that’s a fair amount of caffeine for only 2 ounces. In addition, the synergistic effect of all the ingredients may cause an increased effect. If you want to try this product out, try starting with only 1/2 a bottle.

Bottom line:
There are no magical ingredients in these energy drinks. However, I would guess that most people would feel a “pick up”.  This is coming from the caffeine, not the B vitamins. I would rather see you put your efforts into getting adequate sleep, exercising and eating a healthy diet. My personal preferance would be a cup of coffee over one of these energy drinks. However, if these drinks are your “cup of tea”, I see no problem with having ONE – as long as you feel ok after drinking it. The upside is that it isn’t loaded with sugar as some of the other energy drinks are.

*Unfortunately, I was not able to test this product out. I get too speedy with a rapid heart rate if I drink too much coffee … and didn’t want to risk it!

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So you only had “two glasses of wine” or “one martini”. Do you have any idea as to the size of your drink … or the calories for that matter?  A glass of wine can have as few as 80 calories or as many as 200.  And how about a martini for 600 calories? The calories from alcohol can add up quickly and can be the reason as to why you are not shedding those pounds. Read on to learn more… 

Jumbo drink sighting
I was recently reminded that all drinks are not created equal. Last week, I visited my local man-bar Smith and Wollenskys and couldn’t help but be amazed by the size of the cocktails.  My glass of wine was jumbo!  I estimated it to contain about 8 ounces. And the friendly bartender (see pic on left) told me I was correct.  My friend Debbie ordered a Manhattan (bourbon and vermouth … definitely a “big girl drink”) Believe it or not, this drink also contained 8 ounces.

Now compare these jumbo drinks to another local Irish bar on 2nd avenue. This city man (pic on the right) was observed drinking a glass of wine from what appeared to be a miniature glass. At the most, this glass contained 4 ounces. This is closer to what a serving of wine should be!

The caloric damage …
- Wine contains about 25 calories per ounce. There is not a huge difference in the calories between red and white wine, however sweet wine does contain slightly more calories. So my 8 oz glass of white wine contained 200 calories. ** Will need to cycle 20 minutes to burn that off.  I actually rode for 4 hours today (240 minutes)  – so no problem there.

- Hard liquor such as bourbon and vodka contain about 70 calories per ounce.
…. So Debby’s jumbo Manhattan (8 oz) contained 560 calories. Yikes!   **Get ready to jog for 68 minutes to burn that off.
… And Paula’s vodka with a splash of soda contained at least 4 ounces of vodka for a total of 320 calories. **Get ready to walk for 90 minutes to burn that off.

What is a serving of alcohol?
12 ounces of a beer or wine cooler
8-ounces of malt liquor
5 ounces of table wine
1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc.

If you choose to drink alcohol, do so in moderation. Moderate drinking means up to one drink a day for women and up to two drinks for men. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn’t drink at all. If you have questions or concerns, talk with your doctor or healthcare provider.


So the bottom line is that all drinks are not created equal!  As you can see, many drinks contain more that one serving.

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Have you seen all the gluten free products on the shelves lately?  It seems as if  ”gluten-free” is the current buzz word. Gluten free breads, pasta, muffins, energy bars, snack foods, etc. are popping up everywhere.  Chelsea Clinton supposedly served a gluten free wedding cake at her Westchester wedding.  Hmmm … you may be wondering what’s the deal with these gluten free foods and are there any health benefits for you? 

What is gluten?  
Gluten is a protein found in wheat, rye and barley products. It can trigger symptoms in people who suffer from celiac disease and gluten intolerance/sensitivity. Grains containing gluten include: wheat, bran, rye, barley, barley malt, bulgur, couscous, spelt, kamut, semolina, triticale. Grains that do not contain gluten include: rice, corn, millet, teff, sorghum, wild rice, buckwheat, quinoa, garbanzo, potato and soy. The safety of oats is  contraversial. Some people can tolerate pure uncontaminated oats, while other people can not. Gluten-free foods are devoid of wheat, rye, barley or oat gluten. (I tried to take pics of gluten free foods at Whole Foods, but they made me put my camera away!)

What is celiac disease and gluten intolerance?
It’s estimated that one out of 100 people have these conditions. Celiac disease is an autoimmune digestive disorder that causes an inability to digest the protein gluten. Autoimmune means the body attacks itself. Imagine your intestines with little fingerlike hairs - called villi. Healthy villi “attract” food and absorb the nutrients into the body. So if your body views gluten as the enemy, the villi becomes inflamed, and eventually damaged and flattened. As a result, nutrients are not absorbed and the body suffers from malabsorption. The consequences can range from pain to nutrient deficiencies to osteopenia, osteoporosis, lactose intolerance, autoimmune disorders, infertility, depression, cancer, neurological disorders, etc.

(pic on the left is the healthy fingerlike villi. Pic on the right is the flattened damaged villi)

*With gluten intolerance or sensitivity, the villi aren’t damaged - however you can still get symptoms when eating gluten.

How is celiac and gluten intolerance diagnosed?
Unfortunately, these conditions are underdiagnosed as the signs and symptoms mimic other conditions. Here are some of the chronic (recurring) symptoms that can be ass0ciated with gluten intolerance, sensitivity and celiac disease: diarrhea,  constipation, gas, reflux, bloating, stomach pain, headaches, skin rashes, anemia, bone/joint/muscle pain, osteoporosis, chronic unexplained fatigue, weight loss, diabetes, thyroid disease, fibromyalgia, etc. If you have several of the above complaints and suspect you have gluten intolerance or celiac, you should see a doctor that specializes in gastroenterology. Blood tests checking for gluten antibodies will be done.  If the results are positive, your doctor may recommend an intestinal biopsy (under sedation). It is important to know for sure if you have celiac disease as the diet you must follow can be very challenging! You will need to exclude ALL food containing gluten … and it is not a short term condition. 

Note – if your blood work comes back normal, you can still have gluten intolerance or sensitivity if you get symptoms when eating gluten. In that case, you may feel better if you avoid gluten.

Are there health benefits to eating gluten free?
If you have celiac disease or gluten intolerance/sensitivity, the answer is yes, yes, yes! For the majority of other people, the answer is no. Gluten free foods are not more nutritious that other foods, nor are they lower in calories. However if you feel better eating gluten free foods – then go for it!

Of note,  the gluten free diet is being recommended by some health experts for treatment of numerous other medical conditions, however more research is needed before these recommendations are conclusive.

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I thought about doing this post because many of my clients (as well as myself) have been struggling with how to handle this increased party frequency from a food and alcohol standpoint.  Speaking of parties, the pic on top is of my bday get together at Cellar Bar (liquid calories were flowing …) and pic below, Paula’s bday party at Otto (wine, pizza, pasta, bread, desserts). We ended up overindulging at Otto’s because we didn’t get our food until until almost 10:30 pm. Low blood sugar and alcohol = overconsumption!

Tips to slim your summer party
1. Offer to bring a healthy dish to your neighborhood party so you can avoid Mrs. Smith’s mayo packed potato salad and dressing drenched green salad. Suggestions: interesting summer salads made with healthy dressings, fresh fruit in season (try making fresh fruit kabobs), grilled veggies, green salads, pasta salad made with whole wheat pasta and tons of veggies with light dressing.

2. Add some lean protein to your BBQ choices. Let your neighbors indulge in ribs and cheeseburgers, while you have a turkey burger, veggie burger, salmon burger or grilled chicken breast.

3. Lighten up on the alcohol and remember that liquid calories DO count! Wine spritzers, light beer or dilute drinks with non-caloric mixers are your best bets (i.e. small amount of vodka and diet lemonade.) Keep in mind that the hot weather dehydrates you, which will increase your thirst …which in turn can cause you to drink more alcohol. Make sure you stay hydrated with plenty of water.

4. Plan ahead. If possible, find out what will be served at the party so you can strategize ahead of time. Check out the restaurant menu online. Remember not to go to a party too hungry – have a light snack ahead of time.

5. Set limits for yourself. If you know you’ll be going to a pool party and BBQ this weekend, limit your food and alcohol intake at your friend’s bday party on Thursday night.

6. If possible, try to arrive a little late to the party – or leave before desserts (without appearing rude of course!) This cuts down on eating/drinking time.

7. Wear a tight outfit (or bathing suit) to the party … you will be more body conscious and less likely to overindulge!

8. Try to include some physical activities in the parties. For example, frisbee or volleyball.

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As a nutritionist in private practice in NYC, I frequently hear about the “escapades” of my clients who need to entertain for business. Here is a typical week of a NYC businessman: Drinks with clients Tuesday night at BLT Prime. Wednesday the guys from the London office are in town, so out again. This time to Del Frisco’s Steakhouse. Martini at the bar followed by steak dinner with numerous glasses of wine. Then port and cigars at Club Macanudo. All in the name of business. Thursday and Friday you are off to Chicago for a meeting … more nights out. How can you possibly feel good,  look good and be healthy with this kind of lifestyle? And you wonder why you can no longer fit into your size 34 pants and why your blood pressure has jumped up? 

Potential problems for the “boozing businessman”
1. Business dinners and drinks after work mean you’ll skip your evening workout.

2. Booze calories add up quickly (not to mention the calories from the 16 oz steak and caeser salad!))
- A martini has ~ 3 oz of alcohol (80 calories per oz) = 240 calories. 
- A mixed drink can contain 1 1/2 – 2 oz of alcohol (80 calories per oz) = 160 calories – not counting the calories from the mixer.
- A 5 oz glass of wine has ~ 110 calories.
- 4 oz of port = 190 calories  

Keep in mind that “Man-bars” such as steakhouses tend to serve larger pours. I once ordered a glass of wine at Smith and Wollensky’s that had to be 10 oz!

3. Booze can decrease your willpower to watch what you eat. After several drinks, the grilled chicken and salad you were planning on having for dinner is no longer appealing. Pizza (and not one slice!) is calling your name.    (pic is of ironman Dustin Baker, on the left,  who would rather be running 15 miles than drinking with another businessman)

4. Alcohol can raise blood pressure.

5. Alcohol can raise triglycerides (fat in your blood that is a risk factor for heart disease).

6. Boozing can cause a broken sleep as well as a hangover. This greatly increases the urge for junk food the next day.

7. Too much booze can cause you to spill inappropriate info/TMI to your co-workers and clients as well as cause you to look sloppy. Your boss may be thinking … “If he can’t handle his booze, can he really handle that new account”?

Tips to minimize damage
1. When it is in your control, plan breakfast or lunch meetings with clients versus dinner meetings. I doubt you will be consuming martinis at breakfast.

2. If you know you have to meet clients for drinks after work, get up early and go for a run before work. Or sneak away for a quick spin class at lunch.

3. Make sure you drink plenty of water during the day. Being hydrated can help to minimize the effects of a hangover as well as help you to handle the alcohol better.

4. Select a drink that you will drink the slowest … perhaps a drink that you really don’t like that much. For me, that would be something like scotch (yuk!) as opposed to white wine that goes down too smooth.

5. Continue to drink water throughout the evening – for the same reason as in tip #3. In addition, it will help you to slow down your rate of alcohol consumption.  If anyone comments on your excessive intake of water, you can always say you are dehydrated from your 7 mile run that am (a little white lie maybe). This is more impressive than to say you are drinking water to slow your intake of alcohol.

6. Let the other guys get sloppy and drunk. You will stand out as the intelligent one to your boss and clients.  

7. Set alcohol limits. My suggestion might be a maximum of 8 drinks a week. (This is only a suggestion as I would have to tailor my recommendation to your particular situation).

8. Plan ahead of time and be really focused (just like you were  in getting that proposal out!). Make it a personal challenge to have only one drink.

9. Lastly, keep in mind that you don’t NEED to drink. Plenty of  businessman don’t drink a drop of alcohol and are highly successful. Sure, at times your evening might be a little on the boring side, but at least you’ll fit into your pants!

Citygirls – if you think this article pertains to a guy you know,  print it out and leave it on his desk. Maybe he will follow some of my tips!

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No time for breakfast again? So you grab a bagel or muffin on your way to the office. Yikes … too many calories and no fiber or protein to keep hunger in check! The good news is that there are now some “somewhat” healthy breakfast choices that you can grab on the run. Check out the new Subway breakfast menu.

I’m sure most of you have had a sandwich at Subway at one time or another. They’ve now added breakfast items to the menu. The breakfast sandwiches are made with omelets from regular eggs or egg whites and are served on English muffins, flatbread or Subway’s fresh-baked sub rolls. You can create your own sandwich or choose one of theirs: 
- egg & cheese
- steak, egg & cheese
- double bacon, egg & cheese
- black forest ham, egg & cheese western egg & cheese  (pic is of Alexis, registered dietitian cutting sandwiches)

Nutritional content

The taste test …
On a busy Friday morning at the hospital where I work, I volunteered to get breakfast sandwiches for my co-workers to taste test. You know you’re in for some scrutiny when something is taste -tested by nutritionists (and no, we don’t cook the hospital food!) We only tasted the low calorie sandwiches on the english muffins. Here is what I purchased:  (pic of Samantha, registered dietitian testing sandwiches)
- egg whites and american cheese
- egg whites with swiss cheese
- egg whites, steak, american cheese
- real egg and american cheese
- egg whites, cheese and ham

Nutritional  content

The results
The overall feeling was that these sandwiches were an acceptable replacment if you had to eat on the run. However, no one, including me, was ready to give up their Greek yogurt and berries! Here were some specific comments:
- it was great that they had the option for light wheat english muffins with 5 grams of fiber
- bread should be toasted more (however I kind of liked it the way it was)
- avoid the swiss cheese (had a funny taste)
- the meats were salty and overall sodium content was rather high
- the price was right ~ $1.75
- nice idea that you are able to add your choice of veggies to the sandwich
- you can’t beat the calories!  (pic is of Amy, registered dietitian, taste testing sandwiches)

Bottom line -  not a bad choice if you had to eat on the run. Avoid the meats if you want to lower the sodium content somewhat.

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