Mayo: To Eat or Not To Eat? by Cari Culp, RD

Mayo has long been stigmatized as a “bad” food. Most of my clients who like Mayo question whether they should avoid it all together or use it very sparingly. The good news is, with the right mayo, you can enjoy a mindful and satisfying serving without worry. And who doesn’t love a good tomato sandwich this time of year?
When asked if mayonnaise is unhealthy, most people would say “yes, because it is high in fat.” The problem with most conventional mayonnaise is not necessarily the amount of fat, but the type of fat, which is typically highly processed and genetically modified canola and soybean oil. These oils are typically extracted using high temperatures and chemicals that damage the fatty acids making them very inflammatory.
Other factors that affect the quality of mayo include:
-The type of eggs. Are they sustainably raised or are they conventional eggs which are typically exposed to more environmental toxins, hormones and antibiotics?
-Preservatives like calcium disodium EDTA, on the FDA’s list of food additives to be studied for toxicity, and sodium benzoate, which, when mixed with vitamin C, becomes a known carcinogen and can cause DNA damage. And what is typically also in mayo? Lemon juice.
-And, highly processed sugar like high fructose corn syrup.
So to answer the question “Is mayonnaise unhealthy?” Yes, conventional mayo is not a healthy choice but, there are some you can feel good about eating. After all, we all need some healthy fat in moderation, and the right mayo can provide that.
So here are my top picks:
 
Primal Kitchen or Chosen Foods Avocado Oil Mayo:
Image
These are my favorite because the ingredients are top notch with healthy fats from avocado. Although pricier than most, Costco has the best deal on it in the Chosen Foods brand.
The other great options include:
-All variations of Veganaise (which includes a soy free option if soy is a problem for you)
-Spectrum Organic Omega-3 Mayo
-Hain Safflower Oil Mayo
Each of these are made with cold-pressed or expeller-pressed oils. Cold processing of oils is the best way to go but expeller-pressed is okay too. These options also use real ingredients for flavor and preservation instead of chemicals.
And if you are really into making the healthiest choice, try making your own mayo. The following recipe shows how simple it really can be. Enjoy!
Avocado Mayonnaise
1 to 2 small avocados
1 to 3 tablespoons fresh lemon juice
1 to 3 tablespoons extra virgin olive oil
2 to 3 tablespoons water
sea salt or Herbamare, to taste
Place all ingredients into a bowl and blend with an immersion blender (hand held blender). You can also use a blender or food processor, but given the small quantity of mayo you will be making it is much easier and more efficient to use a hand blender.
*Nutrition Tip: Adding healthy fat from avocado to a meal has been shown to inhibit the oxidation of animal fats (which can contribute to heart disease).

Blueberry Picking: One of my Favorite Summertime Activities by Christie Hunter, RD

As a Mom of 2 girls, I try to get creative in the summertime with coming up with various activities to do. It can get challenging because some of the activities can be costly or dependent on good, cooler weather for a more pleasurable time. One of my favorite activities is picking blueberries. I’m always… Continue Reading

Better Frozen Treats by Cari Culp, RD

With temperatures well into the 90’s this week, few things are more refreshing than a nice cold frozen treat. And as Fourth of July approaches, what is a more American way to celebrate than ice cream? While we may be tempted to indulge in these classic treats with high calories and lesser ingredients; what good… Continue Reading

Quick summer meals by Christie Hunter, RD

Well, school is officially out so that means that we all switch to summer mode. One of the things that I love about summer is the less hectic evening schedule. Summer also brings us longer daylight and opportunities to be more active in the evening. I hate it when people feel like they have to… Continue Reading

Trouble Loosing Weight? Poor Sleep Could Be to Blame by Cari Culp, RD

Many people are surprised when during a counseling session for weight loss I ask how they are sleeping. Poor sleep however, has quite a bit to do with our bodies ability to let go of weight. When discussing sleep problems, I find that people either can’t fall asleep, can’t stay asleep or have restless sleep.… Continue Reading

Help taking the fear out of food? by Christie Hunter, RD

Some of my clients seek the help of a Registered Dietitian to help them lose weight. At the first meeting, we do an assessment form where we ask questions about their family history, health history, medications, supplements, shopping and cooking habits as well as weight history. As part of the weight history, we talk about… Continue Reading

Better Yogurt Buys by Lisa Johnson, RD

Yogurt has long been one of our most popular cultured foods. Cultured foods were common in the pioneer days because they increase the preservation of the food through healthy bacteria. Preparing foods in this way is extremely beneficial to digestion and it increases absorption of nutrients. On the contrary, many healthy cultured foods contain added… Continue Reading