Top 10 Healthy Sandwich Rankings

Hello, friends!

Here is a cut and paste that details one doctor's research ranking sandwiches based on health benefits.

Spoiler alert, the number one "samich" will not be a surprise to many.

Top 10 Healthy Sandwiches

"A sandwich is a favorite meal for many,  but which one is the healthiest? Are there some we shouldn't be eating?  Today, I’m going to rank the most popular sandwiches — from healthy to the most unhealthy. But first, let’s talk about bread, the foundation of every sandwich. White flour, which is used to make white bread — is the absolute worst, since the bleaching process that it undergoes strips away all of the nutrients. Consuming white bread can cause a spike in blood sugar, weight gain, and inflammation. Whole-grain bread, on the other hand, is a much better choice. It’s loaded with fiber, healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that help to improve digestion, reduce inflammation and lower cholesterol. Whole-grain bread also contains lactic acid, which promotes the growth of ‘good bacteria’ in the intestines. Rye bread is another healthy option. Research published in the Nutrition Journal shows that rye bread can help decrease hunger for up to eight hours. Another study published in PLOS Medicine found that whole-grain rye toast lessens blood sugar surges.   If you are gluten sensitive, eat sourdough. It utilizes natural fermentation, which breaks down the gluten.

Alright, now it’s time to rank what goes between those slices of bread, from healthiest to unhealthy:    

 

Turkey  Sandwich

 Turkey Sandwich comes in at #1 for the most healthy.  Turkey contains less fat than most other meats and is rich in protein and potassium, needed for strong muscles. It gives us needed zinc, which supports a healthy immune system and niacin, which helps lower cholesterol.  Turkey also contains tryptophan, which helps support healthy levels of serotonin, our ‘good mood’ chemical. It’s best to go with pasture-raised turkey if possible because it provides more heart-healthy omega-3 fatty acids than factory-farmed turkey.

Adding cheese to your lean turkey sandwich, however, can add a lot of fat and calories. For example, two slices of cheddar contain a whopping 226 calories and 18 grams of fat — not to mention, most cheese is loaded with sodium. To cut down on calories and fat, go with low-fat mozzarella, Swiss cheese or goat cheese. I prefer goat cheese on my turkey sandwiches. Its creamy flavor goes great with turkey and only adds 103 calories per ounce. Add some healthy lettuce, tomatoes and onions, and you have a grand slam healthy sandwich.

Egg Salad Sandwich

 My number two pick for the healthiest sandwich is egg salad.  For decades we’ve been told that eggs contribute to high cholesterol and heart disease. The truth is, eggs are a nutritional super food!   Eggs contain lecithin which actually helps lower cholesterol levels and protects against heart disease. In my book Food Sanity, I go into the history on why eggs have gotten such a bad reputation.  Eggs are a wonderful source of protein and healthy fat (polyunsaturated and monounsaturated). One egg contains 6 grams of high-quality protein, as well as all nine essential amino acids, and is one of the few foods that contain naturally occurring vitamin D.   When it comes to egg salad, hold the mayo! Just two tablespoons pack on 188 calories and 20 grams of fat. To make your egg salad healthier, opt for nonfat yogurt or avocado.






Tuna Salad   

Tuna is a rich source of vitamins B-12, B-6 and niacin. Niacin metabolizes carbohydrates, proteins, and fats into energy. Vitamins B-6 and B-12 remove the amino acid homocysteine from the bloodstream, which is beneficial because high levels of homocysteine are associated with an increased risk of cardiovascular disease. Tuna gives us 80% of our daily recommended amount of selenium, which research shows may help prevent cancer.  It’s also high in omega-3 fatty acids, which is important for heart health and brain function.  Three ounces of canned tuna only contains 108 calories.  Add some chopped celery to your tuna salad for added fiber. It also helps support a healthy immune system.

 Unfortunately, the fear of mercury is doing to tuna what the fear of cholesterol once did to  eggs. It’s way over exaggerated and I debunk the “mercury fish farce” in my book Food Sanity.  However, if developing mercury toxicity is a concern, go with  Safe Catch  brand of tuna. Their allowable limit for mercury is ten times stricter than the FDA’s mercury limit. Or, go with skipjack or Tongol (labeled “chunk light”), which is the smallest tuna with the least amount of mercury. Albacore has the highest level of mercury.  Swap Greek yogurt or avocado for the mayonnaise or you can go with low-calorie rice vinegar,  which is what I use to make mine. It helps aid with digestive health and supports a healthy liver.

 

Peanut Butter and Jelly 

We loved them as a kid but peanut butter and jelly sandwiches can actually be quite healthy at any age. Peanut butter is a great source of protein, B vitamins, iron, and zinc. Peanut butter is also a good choice for healthy unsaturated fat and will keep you full for hours.  Because peanut crops are highly sprayed with pesticides, it’s best to use  certified organic peanut butter. Also, avoid peanut butter with a bunch of added oils or sugar. There should only be two ingredients: peanuts and salt.  If you have an allergy to peanuts, use almond or cashew butter.  

For a healthier PBJ, use jam instead of jelly. Jam won’t spike your blood sugar as much as jelly because it contains the whole fruit, which helps to buffer the glycemic load (how quickly sugar enters your bloodstream.)   If you’re not fond of jam, use honey. Raw honey is loaded with vitamins, enzymes and powerful antioxidants.

The combination of peanut butter and honey tastes amazing.

 

Bacon, Lettuce and Tomato (BLT)   

America is infatuated with bacon. The popular keto diet advocates consuming bacon and many people are doing that daily!   However, there’s no research showing that bacon is healthy — in fact, evidence shows quite the opposite: The American Institute for Cancer Research performed one of the most in-depth studies to date. Hundreds of cancer researchers took part in a five-year project, and they reviewed more than seven thousand clinical studies that showed a link between diet and cancer. Their conclusion was, “Processed meat should be avoided for life.”

 Bacon is the worst offender when it comes to processed meat. It contains a lot of saturated fat, which increases the risk of heart disease and stroke. Most bacon contains nitrates, which are preservatives that can lead to bloating, hypertension, inflammation, cell damage, and joint problems.

With that said,  why am I not ranking a BLT lower on my list of healthy sandwiches? Because you can substitute pork bacon with turkey bacon. Just doing that cuts 80 calories and turkey is a healthier choice.   The other two ingredients of the BLT also keep it higher on my list. Tomatoes are a great source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are also a great source of vitamin C, potassium, folate, and vitamin K. The lettuce of a BLT offers healthy fiber and provides calcium, potassium, and vitamin C.  

Grilled Cheese 

 The traditional grilled cheese sandwich is made with American cheese. Unfortunately, two slices contain  220 calories (90 of them from fat,) 12 grams of saturated fat and 360 mg of sodium!    The key is going with a less fattening cheese like Swiss, goat cheese, low-fat mozzarella or vegan cheese.  Add tomatoes to your grilled cheese and you’ll get the heart-healthy benefits of  lycopene.

When making your grilled cheese, I recommend using something besides butter. There’s an ongoing butter debate and some health experts now believe consuming butter is healthy. I’m not one of them. I avoid butter because it contains lactose and the protein called casein, which has been linked to causing inflammation in the body. You’re better off using ghee, aka clarified butter, which is lactose-free. Ghee is also a better option than butter if you have allergies or sensitivities to dairy products. You can also use extra virgin olive oil or avocado oil. 

 

Ham and Cheese 

 Ham isn’t the healthiest meat option because it falls into the “processed meat” category. Research published in PLOS Medicine  found that eating ham may increase your risk for colon and lung cancer. Ham is also high in sodium. An average sized ham sandwich contains 1000 milligrams of sodium. Ham is also quite high in calories. Just one thin slice, weighing just 24 grams, contains 46 calories, a good portion of that coming from unhealthy fat.

 If you have a hankering for a ham and cheese sandwich,   the healthiest choice is low sodium, baked ham that isn’t cured and contains no nitrates.    

   

Mozzarella and Meatball 

This sandwich comes in second to the last place as the most unhealthy sandwich. If you eat this one for lunch, you better loosen your belt!  A Subway 12-inch meatball marinara sub has 1,160 calories!  If you decide to have one for lunch, you will have to jog  12 ½ miles to burn off those calories!    Meatballs are made with ground beef or a mix of ground beef and pork. They are high in fat and sodium.

If you’re making this sandwich at home, try it with ground turkey for a much more healthier and leaner option.  If you want to go with the ground beef variety, make sure the beef is grass fed, and USDA certified organic,  which means it doesn’t contain hormones or antibiotics.  As for the mozzarella cheese, opt for the reduced fat variety or try vegan mozzarella cheese.  

 
Philly Cheese Steak 

 This tasty Philadelphia favorite ranks as my pick for the most unhealthy sandwich.   It's high in calories, and loaded with grease, salt and fat! A 12-inch cheese steak with provolone, peppers, onions, and mushrooms packs a whopping 1,278 calories and 27.5 grams of saturated fat — that’s not including the greasy fries that often come with it (add another  364 calories). You’d have to do approximately 1,500 vigorous jumping jacks to burn all that off, but I bet you’d have a hard time doing any after eating this giant brickwich.

A Philly cheese steak also contains 1,480 milligrams of salt — the kind that makes the cardiologist put paddles on your chest and shout, ‘CLEAR! If this sandwich doesn’t give you a heart attack, you’re more likely to get heartburn than from any other sandwich. I recommend washing it down with some Alka Seltzer.

I could share some tips on picking the healthiest steak choices and low-calorie cheese substitutes for this sandwich, but I’d risk losing my friends from Philly. Enjoy this sandwich as an occasional indulgence and eat it at your own risk.

Whatever sandwich you consume, go easy on the condiments if you’re watching your weight. Commercially prepared ketchup is extremely high in high-fructose corn syrup, which has been linked to causing obesity. Mayonnaise is the worst condiment. Just two tablespoons of mayonnaise add 190 calories, 175 milligrams of sodium and 22 grams of fat to your sandwich. Instead, reach for mustard: A 1.5-teaspoon serving of yellow mustard contains virtually no sugar and only adds five calories to your sandwich. Extra virgin olive oil and balsamic vinegar, is also a low calorie and healthier option."

Thank you, Dr. Friedman, for compiling this list and sharing with subscribers like me.

Please consider following Dr. David Friedman at www.doctordavidfriedman.com. He has a wealth of information available for free on his website that I think can add value to your life.

Thanks and have a great week!

Yours in health,

Christopher B. Renne, D.C.

Chiropractic Physician

www.activechirocenter.com

blog post 12/03/2018

Important School Bus Safety Report. Read and Share!

The following is a cut and paste borrowed from my friend, Zachary Von Roenn, a Jacksonville, Florida based Personal Injury attorney. After reading his newsletter, I though I'd pass this along to my blog subscribers and friends on Facebook. Most of us have kids we'd like to see make it home safely, right? "School buses are one of the safest forms of transportation on the road today. According to the National Highway Traffic Safety Administration, riding a bus to school is 13 times safer than riding in a passenger vehicle and 10 times safer than walking to school. The reality of school bus safety is that more children are hurt outside the bus than inside as passengers. Most of the children who lose their lives in bus-related crashes are pedestrians, four to seven years old, who are hit by the bus or by motorists illegally passing a stopped school bus.   Here are a few of the proper laws and procedures for sharing the road safely with school buses: All 50 states have a law making it illegal to pass a school bus that is stopped to load or unload children.   School buses use yellow flashing lights to alert motorists that they are preparing to stop to load or unload children.   Red flashing lights and an extended stop sign arm signals to motorists that the bus is stopped and children are getting on or off the bus.   All 50 states require that traffic in both directions stop on undivided roadways when students are entering or exiting a school bus. (Florida does not require traffic on the opposite side of a divided roadway  to stop)    While state laws vary on what is required on a divided roadway, in all cases, traffic behind the school bus (traveling in the same direction) must stop.      The area 10 feet around a school bus is where children are in the most danger of being hit. Stop your car far enough from the bus to allow children the necessary space to safely enter and exit the bus.   Be alert. Children are unpredictable. Children walking to or from their bus are usually very comfortable with their surroundings. This makes them more likely to take risks, ignore hazards or fail to look both ways when crossing the street.    Never pass a school bus on the right. It is illegal and could have tragic consequences."

If you or someone you know has been injured in amotor vehicle accident, call Von Roenn Law today for a FREE CONSULTATION.

Public Safety Alert!!!! People wearing Yoga Pants in MRI machines are getting burned

The following is a cut and paste from www.doctorsnews.com

Please read and share. Many of my patients present for care in Yoga pants and this is news to me, too.

"You already know that wearing yoga pants can help you burn fat, if you do the work. What you may not know: They can also burn your skin.

Patients across the country are being told to ditch their Lycra and spandex in favor of paper gowns or cotton T-shirts before undergoing an MRI. Stony Brook University’s hospitals in New York, the University of California, Los Angeles and Mount Sinai in New York are just a few of the major institutions that have introduced this policy in recent years.

These tiny metal threads keep odor and bacteria from building up in clothes as people do their downward dog pose. Hospitals, on the other hand, want to prevent the smell of burning. Warning signs—some mentioning the popular yoga clothing brand Lululemon Athletica—are plastered in radiologist offices across the country.

“These fibers can burn you if worn in the MRI scanner,” one reads.

Radiologists say patients are often taken by surprise when they’re asked to change out of their Lycra and spandex into something far more comfortable.

“I suspect many patients are unaware of the clothing risks,” said Bradley Delman, an associate professor of radiology at Mount Sinai. “Even very comfortable clothing can present unnecessary risks. Safety must come first.”

If more patients were aware of the risks, they’d leave their yoga pants at home. Patients can get burned because of a process similar to what happens during magnetic induction cooking, said Haifang Li, an image scientist in the radiology department at the Stony Brook School of Medicine in New York. Even metal fibers in underwear can burn the patient’s skin, Li said.

Radiologists have long told patients that they shouldn’t wear any metallic clothing or jewelry, but more have banned athleisure within the last five years. In fact, UCLA’s medical facility specifically prohibited clothing brands including Lululemon, Gap’s Athleta brand and Columbia Sportswear Co.’s  Omni-Heat clothing.

A selection of Lululemon’s products are created with “Silverescent” technology, a fabric that incorporates silver-bonded threads to inhibit the growth of odor-causing bacteria on the garment, a company spokesperson said. Consumers wondering whether their athleisure contains silver microfibers can check the product’s labels or look up the product online.

Unfortunately, one 11-year-old girl found out the hard way. Her case was published in 2012 in the American Journal of Neuroradiology.

She was sedated during an MRI for scoliosis, but when she woke up, she said she felt burning on her skin. She received a second-degree burn, which the researchers determined came from her undershirt reacting with the MRI machine.

The shirt had silver microfibers that weren’t detected before the test with a wand metal detector. In this case, the shirt’s label did not mention the presence of silver microfibers, the study said. The authors said this was possibly the first reported case of MRI-related burns associated with clothing containing invisible silver microfibers.

“Among the injuries sustained during [magnetic resonance] imaging examination are numerous cases of thermal burns,” the researchers wrote. “Because of normal MRI heating effects and safety constraints, patients are encouraged to change into hospital garments or wear loose-fitting non-metal-containing clothing for their examinations.”

The girl’s shirt, which she had been wearing under a back brace, was from the National Orthotics and Prosthetics Company store in Boston, Mass. Staff at the store said they were made aware of that incident and the company’s chief executive, Thomas Morrissey, said it was a “one-of-a kind incident that had never occurred before, and hasn’t since.”

Since that incident, the company has added more product details to labels and introduced new fabrics, Morrissey said. Today, only 35% of sales of the shirt style worn by the girl in the MRI machine contain silver microfibers, he said.

Columbia Sportswear Co.’s Omni-Heat Reflective line uses an aluminum foil in its fabric, a company spokesman said.

That’s the only Columbia clothing line that has any metallic fibers. Those fibers are actually visible and “quite shiny and obvious,” he said. 

Lululemon was cited in a 2014 case, when another woman, Jenn Marr, felt a burning sensation during an MRI while wearing the company’s yoga pants. Marr was not sedated during the procedure and after 15 minutes alerted the radiologist. The machine was turned off and Marr was not seriously harmed. “I was getting a burning sensation so strong that I had to press the emergency button for them to stop the machine and pull me out,” she told GlobalNews, a Canadian news site.

What happens to these silver threads during an MRI?

Medical professionals ask patients to remove all metal from their bodies because MRI machines use electromagnetism and radio waves—effectively turning them into a powerful magnet, according to the American Society of Neuroradiology (ASN). The waves are so powerful that they can cause some metals to move, which is why they may not be safe for people with cardiac pacemakers and metallic implants.

And it’s not just yoga pants that lead to burning during MRIs. Some tattoos can burn the skin in an MRI machine, according to researchers at Washington University in St. Louis, Mo. Certain tattoo pigments have metallic compounds that react badly in the MRI.

Especially risky tattoos are ones that have black pigment or any other pigments containing iron oxide, the researchers noted.

A 48-year-old man was burned in an MRI machine simply because his thighs were pressed closely together, according to the Cleveland Clinic Journal of Medicine. When skin is touching skin, it can cause the MRI to emit high-powered electromagnetic radiofrequency pulses. Another unexpected culprit: Nicotine patches, which can trap water against the skin and burn a patient during an MRI.

How can you tell if your clothing has metal fibers?

Other signs of metallic fibers: Clothing that says “anti-microbial” or “anti-bacterial” in the label should be avoided, because it uses “silver technology,” which contains metal, said Alison Matthews David, an assistant professor at Ryerson University in Toronto, who studies how clothing can impact health.

One problem for consumers: So many athletic lines use their own terms for their fabrics, it’s almost impossible for consumers to keep up with all the types available, David said.

“Unless you’re a really careful consumer, you might not know what’s in your clothes,” she said.

And often, the metal materials in the clothing aren’t visible, especially as technology has improved, she said. So there may be no indication that the fabric contains metal. “Wear your good, old-fashioned T-shirt and sweatpants if you still want to be comfortable,” she said.

This isn’t the first time scientists have said athletic clothing is harmful. Clothing that is made from synthetic materials—which includes many athletic lines—is more harmful to the environment than natural fibers, because they aren’t biodegradable.

When consumers wash the clothing, small fibers come loose and end up in the air and in waterways, environmental experts say.

Original article can be found here:

https://www.doctornews.com/article/people-wearing-yoga-pants-are-getting-burned-during-mris