Tammy Lakatos Shames and Elysse ("Lyssie") Lakatos share more than identical features; they also share identical success in the competitive field of nutrition and wellness. In 1997, Lyssie and Tammy (known as The Nutrition Twins®) co-founded Healthy Happenings Corporation whose mission is to better the health of its clients through improved nutrition and lifestyle/behavior modification. Now, The Nutrition Twins share their nutrition tips with elements living™.

Eggs have such a bad reputation. Should I cut them out of my diet completely?

- Jane, Tulsa, OK

Dear Jane,

Eggs have been accused of raising cholesterol levels for years now, but did you know eggs actually only contain 1 ½ grams of saturated fat, and pack a powerful protein punch? So don’t cut them completely out of your diet! In fact, one of our favorite breakfasts to recommend to our clients is two scrambled egg whites (cooked in cooking spray) and one cup of cooked oatmeal. Pairing egg whites with a healthy carbohydrate like oatmeal can give your metabolism a big boost. Just stay away from egg salads: they are usually loaded with calories from the mayo!

I just found out I'm going to be a mom! What foods should I avoid now that I am expecting?

- Monica

Dear Monica,

First of all, congratulations! Motherhood is such a beautiful thing. Tammy gave birth to twins only last year, so we've got plenty to say on the subject of healthy eating for you and your growing baby! First, avoid alcoholic drinks and limit your caffeine intake. This goes for sodas, coffee and even chocolate. Aim to eat or drink under 300 mg a day. Because of the greater risk of transporting bacteria to your baby, avoid eating raw fish and shellfish, as well as seafood that has high levels of mercury such as swordfish, shark, king mackerel, and tile fish. Take a break from deli meats and soft, unpasteurized cheeses like Brie, Camembert, Mexican cheeses, blue cheese and feta—these can transport the bacteria listeria. Be sure to fully cook all meats and poultry (that rare steak is going to have to wait until after the baby is born!), and completely wash all fruits and veggies before eating. Of course, if you have any questions talk to your obstetrician about what foods you should avoid. And get ready to welcome your new bundle of joy into the world!

I spend a lot of time running errands and shuttling my kids to their activities, and sometimes I don’t have time to eat anything. Is it okay to skip a meal once in awhile?

- Helena 

Dear Helena,

 We advise our clients to fuel their metabolism by eating healthy foods frequently throughout the day. Skipping meals is never a good thing, and once we experimented to see just how bad it would be. For six weeks, Tammy decided to test this theory by only eating two or three large meals a day. Even though she was eating the same amount of food as she normally ate and exercising regularly, she actually put on 1.9 pounds just from changing her eating habits! Tammy noticed that her energy levels fell dramatically, she ate meals more quickly (since she was ravenous at meal times), which left her feeling less satisfied when done. She also experienced higher levels of irritability and cravings. The bottom line remains that people who eat frequently and regularly have more energy, higher metabolism and less instances of putting on weight. If you find that you are skipping meals, supplement by keeping some healthy snacks on hand or in the car. Here are a few of our favorites:

• Half a whole-wheat English muffin and one ounce of low-fat cheese
• 1 cup nonfat, sugar-free yogurt with ¼ cup Grape Nuts on top
• 3 cups of air-popped popcorn topped with cinnamon, and 1 tablespoon soy nuts, walnuts or pecans
• 1 serving whole wheat crackers and one ounce soy or nonfat cheese

My kids love ice cream, so I switched to organic. But is this really healthier for them?

- Candice, Atlanta

Dear Candice,

Oh, if only organic ice cream really was healthy for you! Although it is great that you are trying to cut out unnecessary antibiotics and hormones from your children’s diet by choosing organic foods, junk food is still junk food, whether it contains antibiotics and hormones or not.  In fact, organic ice cream like Stonyfield Farms New Premium Ice Cream is 250 to 270 whopping calories per half cup, depending on the flavor.  Each half cup serving also has anywhere between 15-18 grams of fat and nine to eleven grams of saturated fat-- yikes!  This obviously is not a healthy food, despite the fact that it is organic, so you should treat it like regular ice cream by limiting it or removing it from your kids’ diet as you see fit.

Is there a way to stop second-hand smoke damage? My thirteen year-old daughter stays with her mother on weekdays and with me on weekends.  My daughter's mother is a chain smoker and I fear for my daughter's health.  Is there anything that I can do for my daughter to protect her from second-hand smoke?

- Kevin, Jacksonville, FL

Dear Kevin,

We are sorry to hear that your daughter is being exposed to second-hand smoke. However, new research out of Singapore suggests that by eating more fiber from fruit, your daughter may be able to build better protection against some of the negative health effects associated with second-hand smoke.  We always suggest eating plenty of fresh fruits and veggies anyway, and now you have an additional reason to make sure your daughter eats a healthy diet; fruit's fiber may have beneficial effects on the lungs.  Don't be discouraged if your daughter isn't a big fruit eater, it may take as little as 7.5 grams of fruit fiber (that's only about 2 apples!) for beneficial effects (of course, we suggest much more-- 25-30 grams of fiber). Have your daughter try these tips to get more fruit:

• Toss berries into yogurt
• Try topping salads with mandarin oranges, peaches or apple slices
• Top ice cream with any of your favorite fruits
• Enjoy a piece of fruit for snacks
• Top apples with peanut butter for a mid-afternoon snack

And of course, you should gently voice your concern to her mother about the damage smoking could have to your daughter’s (and her!) health. Good luck, Kevin!  

 


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