By Kristin Burgess, RD, Health and Wellness Coach and Personal Trainer
Collagen: What is it, what is it good for and should I take it?
Collagen is the most abundant protein in the body. It is a structural protein that provides structure
and support. It makes up ligaments, tendons, skin, blood vessels and teeth. There are 16 types of
collagen. Processed foods, sugar and smoking all prevent the body from making collagen. It has
recently gained popularity as a supplement. You can get it in bone broth and powder form. Most
research has shown 10g a day to be effective, after 60 days. So, should you take it? If you are over
the age of 25 then go for it! There are a few side effects of taking too much, so I would recommend
taking no more than 15g per day.
What Is Best: Almond, Cashew, Oat Milk or Organic Cow’s Milk?
That is a tough question. Many people have reactions to dairy…or do they? If you can pinpoint
your gastrointestinal challenges specifically to dairy, then it is best to avoid it. However, there
might be other factors causing the discomfort. Stress, dehydration (even slight dehydration),
overweight and poor diet can all cause similar symptoms. Most plant-based milks are fortified
with vitamins and minerals to make them comparable to cow’s milk. Some have added sugars and
sugar substitutes. Almond, cashew and oat milk are all comparable in protein. Oat milk typically
will have more carbohydrates and the nut milks will have a touch more fat. All three plant milks
are a processed food. So, which is best of the four? Hmm…if you are only having a bit in your coffee
or adding to other foods, then it doesn’t matter. If you are drinking one to two cups a day and have
no dairy intolerance, then I think organic whole cow’s milk is best. It is not processed and it
contains an ideal balance of all nutrients. All in all, if you are not drinking a gallon a day (which I
wouldn’t recommend for any!) then it likely doesn’t matter. Just choose one with no added sugar,
no sugar alternatives and choose organic dairy.
Should I Eat The Whole Egg or Just The White?
The whole egg! The yolk is loaded in vital nutrients. There are many different peptides in the yolk.
These peptides help can aid the body in anything from healthy blood pressure to boosting your
immune system. There are many different phytochemicals in the yolk, including carotenoids that
aid in eye health. The yolk contains seven different minerals and nine different vitamins. There is
about 185mg of cholesterol in the egg yolk, nothing to be afraid of. This is comparable to the
amount in a 4oz sirloin steak or about 25mg in an ounce of cheese. Plus, the cholesterol in our food
does not directly affect the cholesterol in our blood. Sticking to a daily limit of less than 300mg of
cholesterol is best, however you can choose your cholesterol wisely! The egg yolk just might be
Registered Dietitian/Personal Trainer
Being a registered dietitian and health and wellness coach, Kristin believes you are what you eat! Eating whole, natural foods can not only increase energy and help you be at an ideal weight, but it can boost your mindfulness in every aspect of your life. After all, we walk around in our body all day…it must be a priority to take care of it! Running and triathlons have taken Kristin everywhere from Boston to Boulder. Kristin believes everyone has an “athlete” in them… after all, exercise makes the heart smile!
BS in Nutrition, Applied Physiology and Exercise Physiology
NASM Certified Personal Trainer, CES