Unprocessed Saturated Fat Is Good for You
Focusing your diet on REAL FOOD (raw whole, ideally organic, and from pasture raised cows) rather than processed fare is one of the easiest ways to sidestep dietary pitfalls like harmful fats — not to mention other harmful ingredients like refined sugars, genetically modified organisims (GMOs) and additives that have never been properly tested for safety. Beyond that, it’s really just a matter of tweaking the ratios of fat, carbs and protein to suit your individual situation.
One key though is to trade refined sugar and processed fructose for healthy fat, as this will help optimize your insulin and leptin levels. We’ve spent decades trading healthy saturated fats for carbs and trans fats, and there can be no doubt that this has had an enormous influence on disease statistics, raising incidence of obesity, diabetes, heart disease, and Alzheimer’s — all the top killers.
Healthy fat is particularly important for optimal brain function and memory. This is true throughout life, but especially during childhood. So, if processed food still make up the bulk of your meals, you’d be wise to reconsider your eating habits. Not only are processed foods the primary culprit in obesity and insulin resistance, processed foods can also affect the IQ of young children. One British study revealed that kids who ate a predominantly processed food diet at age three had lower IQ scores at age 8.5. For each measured increase in processed foods, participants had a 1.67-point decrease in IQ.
Another study published in the journal Clinical Pediatrics also warns that frequent fast food consumption may stunt your child’s academic performance.
Free Range Eggs
Organic pasture-raised eggs are a great source of proteins, which are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones. Pasture-raised eggs also contain healthful saturated fats and cholesterol—both of which your body actually needs for optimal
The definitions of “free-range” are such that the commercial egg industry can run industrial farm egg laying facilities and still call them “free-range” eggs, despite the fact that the birds’ foraging conditions are far from what you’d call natural.
True free-range eggs are from hens that roam freely outdoors on a pasture where they can forage for their natural diet, which includes seeds, green plants, insects, and worms.
Large commercial egg facilities typically house tens of thousands of hens and can even go up to hundreds of thousands of hens.
Obviously they cannot allow all of them to forage freely.
These confined animal feeding operations, also known as CAFO’s, are where the vast majority of commercially available eggs come from.
But while flimsy definitions of “free range” allow such facilities to sell their products as free range, please beware that a hen that is let outside into a barren lot for mere minutes a day, and is fed a diet of corn, soy, cottonseed meals and synthetic additives is NOT a free-range hen, and simply will not produce the same quality eggs as its foraging counterpart…
Free Range Eggs are More Nutritious
Mother Earth News’ 2007 egg testing project clearly demonstrated the nutritional differences between eggs from free-range pastured hens and commercially farmed hens. This difference is not an occasional fluke—it’s the natural and inevitable result of the diet of the hen laying the egg. Compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture may contain:
1/3 less cholesterol 2/3 more vitamin A 3 times more vitamin E
1/4 less saturated fat 2 times more omega-3 fats 7 times more beta carotene
Where and How to Find High Quality Free Range Eggs
Your best source for fresh eggs is a local farmer that allows his hens to forage freely outdoors. If you live in an urban area, visiting a local health food store is typically the quickest route to finding high-quality local egg sources. Your local farmers market is another source for fresh free range eggs, and is a great way to meet the people who produce your food. With face-to-face contact, you can get your questions answered and know exactly what you’re buying. Better yet, visit the farm and ask for a tour. Most will be eager to show off their operation, as long as they’ve got nothing to hide. Your egg farmer should be paying attention to proper nutrition, clean water, adequate housing space, and good ventilation to reduce stress on the hens and support their immunity.
Cornucopia.org offers a helpful organic egg scorecard that rates egg manufacturers based on 22 criteria that are important for organic consumers. According to Cornucopia, their report “showcases ethical family farms, and their brands, and exposes factory farm producers and brands in grocery store coolers that threaten to take over organic livestock agriculture.”
Besides that, you can tell the eggs are free range by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you’re getting eggs form caged hens that are not allowed to forage for their natural diet.
How to Eat Your Eggs for Maximum Health Benefits
The CDC and other public health organizations will advise you to thoroughly cook your eggs to lower the risk of salmonella, but eating eggs RAW is actually the best in terms of your health. While this may sound like a scary proposition for many, it’s important to realize that salmonella risk comes from chickens raised in unsanitary conditions. These conditions are the norm for CAFO’s, but are extremely rare for small organic farms. In fact, one study by the British government found that 23 percent of farms with caged hens tested positive for salmonella, compared to just over 4 percent in organic flocks and 6.5 percent in free-range flocks.
So, as long as you’re getting fresh pastured eggs, your risk of getting ill from a raw egg is quite slim. According to a study by the U.S. Department of Agriculture, of the 69 billion eggs produced annually in the United States, some 2.3 million are contaminated with Salmonella—equivalent to just one in every 30,000 eggsi.
While eggs are often one of your most allergenic foods, I believe this is because they are typically cooked too much. Heating the egg protein actually changes its chemical shape, and this distortion can easily lead to allergies. If you consume your eggs in their raw state, the incidence of egg allergy virtually disappears. I also believe eating eggs raw helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin, which are powerful prevention elements for age-related macular degeneration, which is the most common cause of blindness.
Fresh raw egg yolk actually tastes like vanilla, in my opinion. The egg white is usually what most people object to when they say they don’t like the texture of raw egg. If this is an issue, consider discarding the egg white, or simply blend the whole raw egg into a shake or smoothie. Personally, I eat just the raw egg yolks—I have four nearly every morning. I remove the whites because it’s just too much protein for my challenged kidneys. Beware of consuming raw egg whites without the yolks as raw egg whites contain avidin, which can bind to biotin. If you cook the egg white the avidin is not an issue. Likewise, if you consume the whole raw egg (both yolk and egg white) there is more than enough biotin in the yolk to compensate for the avidin binding.
If you choose not to eat your eggs (or just egg yolk) raw, soft-boiled would be your next best option. Scrambling your eggs is one of the worst ways to eat eggs as it actually oxidizes the cholesterol in the egg yolk. If you have high cholesterol this may actually be a problem for you as the oxidized cholesterol may cause some damage in your body.
Cautionary Note for Pregnant Women
Please beware there’s a potential problem with consuming the entire raw egg if you are pregnant. Biotin deficiency is a common concern in pregnancy and it is possible that consuming whole raw eggs might make it worse. If you are pregnant you have two options:
Measure for biotin deficiency. This is best done through urinary excretion of 3-hydroxyisovaleric acid (3-HIA), which increases as a result of the decreased activity of the biotin-dependent enzyme methylcrotonyl-CoA carboxylase
Alternatively, take a biotin supplement, or consume only the yolk raw (and cook the whites)
Eggs Won’t Harm Your Heart
There is a major misconception that you must avoid foods like eggs and saturated fat to protect your heart. While it’s true that fats from animal sources contain cholesterol, this is not necessarily a health hazard. As I’ve discussed on many occasions, your body actually requires cholesterol, and artificially driving your cholesterol levels down is nearly always doing far more harm than good. Every cell in your body needs cholesterol. It helps to produce cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps in the formation of memories and is vital for your neurological function. In other words, dietary cholesterol is your friend, not your enemy.
Besides, numerous studies support the conclusion that eggs have virtually nothing to do with raising your cholesterol anyway. For instance, research published in the International Journal of Cardiology showed that, in healthy adults, eating eggs daily did not produce a negative effect on endothelial function, an aggregate measure of cardiac risk, nor an increase in cholesterol levels.
i Risk Analysis April 2002 22(2):203-18)
Health and Wellness Associates
What does the food you eat have to do with how your brain functions? Turns out an awful lot. While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter (especially for our gray matter).
See, our bodies don’t like stress. Who does? When we’re stressed out — whether it’s physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work — our bodies release inflammatory cytokines. (1)
These little chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. It’s been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more. (2)
But what does this all have to do with food? Our gut helps keep our body’s immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full. (3)
Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we’re actually benefiting our minds and bodies while keeping them both in tip-top shape.
Of course, some foods are better for your brain than others. I’ve rounded up 15 brain foods you should be eating to feed both your mind and body. With a mix of fruits, veggies, oils and even chocolate (yes, chocolate!), there’s something to please everyone!
15 Best Foods For The Brain
This fruit is one of the healthiest ones you can consume and one of my all-time favorites. While avocados often get a bad rep because of their high fat content, it’s important to note that these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.
Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration.
They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Not too shabby! Avocados’ creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods,
It might be their funny shape or memories of bad recipes eaten during childhood, but beets seem to be an intimidating food for many people, even vegetable lovers. That’s a shame, because these root vegetables are some of the most nutritious plants you can eat — they’ve even earned a spot on my healthy foods shopping list.
They reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. I love them roasted or in salads
Proving that great things do come in small packages,blueberries are a fruit I try to eat daily. That’s because they’ve got so many great health benefit while tasting like an all-natural candy!
For starters, it’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress
4. Bone Broth
Bone broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.
Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out.
It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels mean that you’ll feel full quickly, too
For a vegetable with such few calories (just 16 per cup!),celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.
Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds. And while we often eat celery stalks, don’t skip the seeds and leaves; both provide extra health benefits and taste great in things like stir fries and soups.
7. Coconut Oil
Ahh, coconut oil, one of the most versatile — and good for you — foods out there. With more than 77 coconut oil uses and cures, there’s almost nothing that coconut oil can’t help.
And when it comes to your brain, it’s full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut. (5)
8. Dark Chocolate
Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart.
But don’t go wild munching on Hershey’s Kisses just yet. Most of the chocolate you see on supermarket shelves is highly processed with few benefits. The rule of thumb is the darker the chocolate, the more health benefits.
Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa..
9. Egg Yolks
On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been eating only egg whites, the yolk’s on you. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy! (6)
If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.
It’s also one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free-range eggs. Need some egg-spiration?
10. Extra Virgin Olive Oil
Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. (7) The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s. (8)
As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by eating it cold or at room temperature
11. Green, Leafy Vegetables
It turns out that Popeye was onto something with his spinachobsession. Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research. (9)
In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.
Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.
We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. (10)
It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties. (11)
If you like seafood, get excited, because salmon is one of the most nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly — goodbye, brain fog — and improve memory.
If you have kids, feeding them salmon can help preventADHD by improving their focus. And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!
Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins.
Isn’t it great when a simple spice has amazing health benefits? That’s the Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. Talk about a super spice!
It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. (12) Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.
Do you have a diagnosed disease and you need help reversing the effects. Call us
A Forbidden Food That Can Save Your Life
It’s true; some foods should be locked up. Put ‘em
away in a prison cell and throw away the key, because
they are good for nothing but tempting us. But this list
of forbidden foods isn’t as long as many people make
it out to be. You don’t have to stick to a diet of lemon
water and steamed vegetables for optimal health.
And you don’t have to be scared of putting things on
your plate. This special report I’ve put together goes
in-depth on five particular food choices that have a
lot of myths and apprehension attached to them. But
I will go about things differently than diet books and
many health-related publications by telling you the
truth. All we hear about is the need to quit eating this
and drinking that. Here I’ll tell you why you can keep
eating five things that might seem taboo and not feel
the least bit bad about it.
I’ve read a lot of the literature out there regarding
healthy eating. While most of it is basically correct, I
often see unnecessary fear mongering. Words such as
“calories,” “cholesterol,” “sodium,” and “fat” leap off
the page as things to avoid at all costs. Well, I hate
to break it to everyone, but not only is it virtually
impossible not to get these things in our diet, but it’s
also downright necessary!
- We burn calories for energy. Want to feel really
fatigued? Try eating a scant amount of calories.
- Not all cholesterol is bad. High-density
lipoprotein (HDL) cholesterol is imperative
to your body’s function.
- As for sodium, we have it in the fluid around
every single cell in our bodies. We need it
- Not all fat is equal. Polyunsaturated and
monounsaturated fats are powerful healthboosters
and are critical for disease prevention.
There are too many myths involved in the food
world. I want to dispel some of them. Overall, what
you need to remember is moderation. Get your
nutrients, calories, fat, cholesterol, and sodium in the
right amounts and from the right sources. Obesity is
caused by many things, and one of them is overeating.
Moderation is the road to health.
What follows are five stories being set straight. They
are forbidden foods that need some discussion, because
they do carry colossal benefits—so long as you eat
them in the right amounts. As you’ll find, these foods
will slash your risk of getting heart disease and all the
conditions that lead to it. Eaten correctly, they will help
stave off obesity. They’ll drop low-density lipoprotein or
LDL (“bad”) cholesterol levels in your body and replace
some of them with HDL (“good”) cholesterol levels.
They help your body flush toxins out of its system. But,
that is only the beginning. These foods have special,
individual, unique benefits that cut across the whole
Sit back and smile, because you don’t have to give
up everything you crave for the sake of health.
The first scratch to make on your list of forbidden
foods should be used on the word “eggs.”
One of my friends is a vegetarian, and in the
past few months she also tried to cut out eggs. She
soon found it quite difficult to do so, because eggs
are in so much of what we eat. It’s easy to spot them
on breakfast plates across North America; that goes
without saying. But eggs are critical ingredients in a
huge array of sauces, dressings, dips, and desserts.
Many things would not resemble themselves any
longer if eggs were removed. So my friend tries to
avoid them, but know she slips quite often.
You can trace back our consumption of eggs to
about when we started eating chicken as a food. You
can trace it, but you’ll never figure out when it began.
It is assuredly in the ancient times. Humans have been
consuming eggs and chickens for some time now.
Whichever came first—that long-posed question—is
really a moot point. It was around the 1930s egg
production started to go through significant change.
Before the Second World War, eggs mostly came from
small farms that had fewer than 400 hens. In the few
decades following, technology was introduced, and
by the 1960s, egg production had turned into a major
operation. There are flocks of between 100,000 and
one million hens laying eggs in any one operation. In
total, the U.S. produces roughly 70.5 billion eggs a
year. No joke.
Eggs: Quality and Color
An egg consists of the yellow yolk surrounded by a
liquid see-through egg white, capped off with a shell.
No other food is quite like the egg, which transcends
food groups because of its use in cooking. The colors
of the shell and the yolk tend to vary—but they don’t
have anything to do with the quality of an egg or its
- The shell gets its color from the breed of the hen.
It will be somewhere between white and dark
brown. The only difference is price: brown eggs
are generally costlier because the chickens that
lay them are larger birds and require more food.
When farmers pay more, so do consumers.
- The white, translucent part of the egg is called its
“albumen.” It doesn’t turn white until cooked. If it
has some yellow or green in it, this simply signals
the presence of vitamin B2—quite the opposite of
something to worry about.
- The yolk’s color depends on what the hen was
eating. There are no artificial colors. It will be
mostly yellow if the hen eats lots of plant pigments
called “xanthophylls.” Medium-yellow yolks
come from a hen’s diet of yellow corn and alfalfa.
Hens fed wheat or barley produce light-colored
yolks. Sometimes hard-cooked or scrambled eggs
can have some green in them. Other than not
looking great, it’s not a health problem. (The cause
is iron found in the hen’s feed, or another cause is a
chemical change when you scramble for too long.)
When anyone discusses Grade AA, A, or B eggs,
they are talking about how big a particular egg is, how
firm the yolk is, and how thick the white inside is. It
is not so much a quality control measure. Then there
are organic eggs, produced when hen food is made
with ingredients that have never touched pesticides,
fertilizer, herbicides, or the like. They are more
expensive, as is organic produce, but worth the price
if you can manage it. Organic eggs will have the same
Eggs get a bad rap from those pushing healthy food
choices in our society. The main promoted cause
for concern is the high cholesterol count of eggs
that negatively impacts our heart to the point where,
if you eat enough of them, they put you at greater
risk of heart disease. But this needs some serious
First off, yes, the yolk in every egg is very high in
cholesterol for such a small thing. What is also true
is that the yolk contains many B vitamins, including
riboflavin, vitamin A, and iron. Meanwhile, the white
of the egg has no cholesterol at all and no fat. Now,
cholesterol is equated with getting blocked arteries—
which we all know can lead to strokes and heart attacks
and the condition of atherosclerosis. Logically, people
start assuming that, since eggs have cholesterol and
since cholesterol clogs arteries, eggs are not good.
But there is a distinction to be made here: dietary
cholesterol (found in your food) is far different than
blood cholesterol, which is the amount flowing through
your body. These two are not as directly related as
scientists used to think. The cholesterol inside the yolk
does not immediately become blood cholesterol, which
is the real problem that leads to heart conditions. Our
liver actually makes blood cholesterol, which comes in
two kinds: HDL (good) and LDL (bad).
Eggs are considered a forbidden food because of
this misconception about the similarity or difference
between dietary and blood cholesterol. I’ve read several
studies recently showing that adding one or two eggs a
day to your diet does not effect any major changes in
blood cholesterol levels.
There’s also a very interesting study out of the
University of Arizona, published in 1997. Examining 25
years’ worth of dietary research, these scientists came
to the conclusion that it is saturated fat—not dietary
cholesterol—that raises our blood cholesterol levels.1
And eggs are not that high in saturated fat, which would
explain why people who eat a couple of eggs a day
don’t have increased cholesterol levels.
So there you have it. The cold facts on cholesterol,
shredding the egg myth.
So, on the healthy side of the equation, what exactly
do eggs contain? Well, as you read the following bullet
points about the essential nutrients, the ingredients
shouldn’t come as a surprise when you consider that
an egg is meant to contain everything that a baby chick
needs to develop properly.
- Protein: You get 11% of your daily value of protein
by eating one egg, which has 5.5 g of protein. And
it costs you less than 70 calories to do so. It’s highquality
protein, fresh and natural, and our bodies
crave it. The best part is that the egg whites are
loaded with protein, so if you elect to avoid the
high-cholesterol yolks, you still gain the nutrients.
- Vitamin K: This oft-forgotten nutrient is packed
into eggs, with one egg netting you 30% of your
daily value. Vitamin K plays a central role in blood
clotting, which is important for healing wounds. It
also helps make bones, in essence gluing calcium
to the bone. It is thought to prevent osteoporosis.
- Selenium: This powerful antioxidant mineral
protects your heart by empowering enzymes to
keep the artery walls clear and healthy. Selenium
is in the midst of serious discussion about its
seemingly important role in preventing cancer.
- Choline: We need to get this through the diet for
an adequate supply. Eggs contain a good chunk of
choline, essential for keeping folate levels strong.
One yolk provides 300 μg of choline, and 315 mg
of another form of choline. The nutrient boosts your
brain function, nervous system, and raises your
- Iodine: This mineral can be tough to come by
through food. One egg gets you about 15% of your
daily value, which is good. Iodine is critical for your
thyroid gland to work properly.
- Vitamin B2: Also known as riboflavin, you get about
14% of your daily value in one egg. This essential
vitamin helps convert carbs, fat, and protein into
usable energy. It also functions as an antioxidant,
and is believed to help prevent deteriorating eye
- Tryptophan: This is an essential amino acid that
your body uses, among other things, to make
serotonin and melatonin. You get more than 20%
of your daily value in an egg.
Other nutrients it has, to lesser but still significant
extents, include vitamins B12, B5 and D, molybdenum,
Clinical Studies Prove It
Here I’ll let you in on the results of some studies that
back up the fact that eggs aren’t as forbidden as they
might seem. In fact, they are proven to exert some
significant health benefits.
Eggs Improve Your Cholesterol Levels
See, far from making things worse, an egg can make your
cholesterol situation better. Take this study, for instance,
published late in 2004 in the American Journal of Clinical
Nutrition. It took place in northern Mexico, where
residents have diets that contain a lot of fat and have a
high risk of getting coronary artery disease. Researchers
sought to see what adding two eggs to the daily diets
of 54 children would do—specifically to their LDL and
HDL cholesterol levels. (Remember: first is bad, second
After a month of eating two eggs a day, the
children’s ratio of LDL to HDL did not get any worse.
And, as a matter of fact, it actually improved. What
improved was the size of those LDL molecules. This is
good, because bigger molecules are less likely to get
stuck in arteries and cause atherosclerosis than smaller
ones are. After one month, 15% of the children shifted
to a “low-risk” status.2
Eggs Do NOT Raise Your Risk of Heart
Research published in the prestigious Journal of the
American Medical Association confirms that up to
one egg a day is not likely going to affect your risk
of heart disease. The study group was enormous;
totaling more than 117,000 Americans aged 34 to
- Importantly, nobody had heart disease, diabetes,
cancer, or cholesterol at the beginning. In other words,
they were pretty healthy.
They wanted to see what relationship there were
between eating eggs and getting heart disease. Over 14
years, about 1,800 got heart disease and 820 people
suffered strokes. Then they looked at all the reasons
why this could happen—smoking, age, genetics, and
other risk factors for heart disease. After adjusting for
everything, the researchers found “no evidence” of any
association between eating eggs and getting stroke or
heart disease. Their results were based upon eating one
egg every day, and applied to both men and women.3
Yolks Could Prevent Dangerous Blood Clots
Reduce your risk of heart disease and stroke by eating
eggs—that’s the conclusion of a study from 2003.
Researchers say proteins found in yolk stop platelet
aggregation, which is a major factor with blood clots.
Those proteins also slow down the body’s creation of
fibrin, a substance that begins the clumping and clotting
process. In essence, the egg yolk is an anti-clotting
mechanism because of the special proteins it contains.4
Eggs Help Protect Your Vision
Can you believe it? Well, eggs have been found to
contain significant amounts of lutein, an antioxidant
nutrient that is documented to prevent cataracts and
macular degeneration. We’ve believed that leafy green
vegetables such as spinach were the best natural place
to get lutein. But recent research suggests the best place
could be eggs—the yolk increases the availability of
lutein because of the cholesterol and choline it contains.
(See, another advantage of cholesterol.) A big study last
year confirmed it: lutein’s availability is higher in eggs
than in other sources such as spinach, and even lutein
supplements themselves.5 Chew on that for a while!
The truth is that eggs need not be avoided. The key
is to eat them in moderation. Although many studies
show proof that one egg a day doesn’t raise your risk
of heart disease, I would still recommend not making
eggs a definitive part of your daily diet. But, say, four or
five times a week is perfectly fine, so that you gain the
nutritional value they contain. Many people love eggs,
and wouldn’t consider a breakfast spent without them.
Heck, even the Atkins’ diet proposes them for every
morning meal. If you are going to eat eggs every day,
may I suggest limiting it to one egg per morning? You
also might consider every few days eating a yolkless
egg—frying it up and cutting out the yolk, or cracking
an egg open into a strainer that catches the yolk.
Final point: the way you cook eggs will influence
the amount of oxidized—bad—cholesterol in your
blood. Cooking eggs in high heat is not a great idea,
as the temperature will promote the oxidation. Since
the yolk is the problem here, the one whose delicate
balance can suffer oxidation in high heat, the safest way
to cook eggs is to remove the yolk altogether. And cook
the whites only.
If you want the yolk—because, let’s face it we all
do—here are the two best ways to ensure its cholesterol
won’t be oxidized: 1) boil the egg; 2) poach the egg.
The reason is that the chances of oxidation grow when
the yolk is exposed to air while cooking. Both of these
methods keep it covered. Going by this reasoning, the
worst way to cook eggs is scrambling them.
If you are concerned about your food intake, and need help,
Please call to set up an appointment.
Health and Wellness Associates
Italian Jumbot Recipe
- 1 tablespoon vegetable oil
- 8 ounces hot sausage link
- bacon as desired
- 2 tablespoons water
- 1 (4-ounce) stick margarine
- 6 cups peeled, chopped,
- 1 1/2 cups chopped onions
- 1 1/2 cups chopped green
- 1 1/2 cups chopped tomatoes
- 1 cup jalapeno peppers
- 9 eggs, beaten
- 10 ounces shredded Cheddar
Serving suggestion: serve with Italian toast.
Heat the oil in a skillet and brown the sausage over medium heat. Add about
2 tablespoons of water to the skillet, cover with a lid, and cook for about 20
minutes, turning once during the process. Roughly chop the sausage links.
Preheat a large skillet or flat grill over medium-high heat and melt
margarine. Add the cooked potatoes and saute until golden brown. Add onions,
green peppers, tomatoes, browned sausage, and jalapeno peppers. Saute together
for 5 minutes. Mix in beaten eggs until the eggs are cooked.
Divide jumbot in half in the skillet or grill, and add 8 ounces of the
cheddar cheese to 1 half of jumbot. Take the other half of jumbot and lay it on
top of cheese. Sprinkle remaining cheese on top.
Variations to jumbot: add 1 1/2 cups of chopped ham from bone, instead of
hot sausage and omit jalapeno peppers. Add 8 slices of American cheese in place
Health and Wellness Associates
Crispy Ham Omelet with Cheese and Mushrooms ( add chopped eggs for a real winner)
Great for those Easter Leftovers! Overstuffed omelets like those at IHOP are eggs at their worst, harboring more calories than a half-dozen doughnuts. Why not spend the 5 minutes at home for a healthier, tastier version?
Makes 4 servings
2 Tbsp butter 1⁄2 lb white or cremini mushrooms, stems removed, sliced Salt and black pepper to taste 4 slices prosciutto,and/or ham, cut into thin strips 8 eggs 4 Tbsp milk 1 cup shredded Gruyère or other Swiss cheese Chopped chives or scallions (optional)
HOW TO MAKE IT
Heat 2 teaspoons butter in a medium skillet or sauté pan until foaming, then add the mushrooms. Cook until brown and caramelized, 5 to 7 minutes. Season with salt
and pepper and remove to a bowl or plate.
Wipe the pan clean and return to the heat. Add the prosciutto slices, or ham (don’t crowd) and cook for a minute or two, until the pieces begin to shrink slightly and crisp up. Reserve.
Heat 1 teaspoon butter in a small nonstick pan set over medium heat. Beat 2 eggs with 1 tablespoon milk and season with salt and pepper.
Add the eggs to the pan and use a wooden spoon or heat- proof rubber spatula to move them about, as if you were scrambling them. Continue to do this for 30 seconds
or so, until about half of the eggs have set, then use your spoon to gently lift the edge of the omelet and swirl the liquid egg around so that it runs underneath to the pan.
When all but the thinnest film of egg has set, add 1⁄4 cup cheese and a big spoonful of the sautéed mushrooms. Fold the omelet over (either once for a half-moon or twice for a long thin omelet) and gently slide onto a warm plate. Garnish with crispy prosciutto or ham and chives (if using).
Repeat to make 4 omelets in all.
If you need help with any dietary issues, we have people to help you.
Health and Wellness Associates
(Makes 12 muffins )
15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins. You can use less egg yolks and more egg white if you prefer.)
1-2 tsp. Spike Seasoning (optional, if you have food allergies or don’t have Spike, use any type of seasoning blend that’s good with eggs.)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage
Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.
In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
Muffins will keep more than a week in the refrigerator without freezing. Egg muffins can be frozen and reheated, but I like them best when they’re just refrigerated. For best results, thaw in refrigerator before reheating. Microwave on high about 1-2 minutes to reheat.
Now, this might sound a bit strange, but both eggs and onions
are a must food for people who have high blood pressure or
cardiac problems trend in your families. No, you do not need to eat them together.
There is a peptide in eggs, especially egg whites, that reduces blood pressure
as effectively as a low dose of medication. This peptide blocks a substance
in the body that hikes blood pressure.
1/3 cup of onions daily, (any kind, raw or cooked) cut blood pressure
some 21% in a five week study. Onions are rich in quercetin,
a natural diuretic that lowers pressure by flushing out excess fluids and salts.
Eggs and Your Blood Pressure
Three recent studies suggest that eating two eggs daily can reduce blood pressure
as effectively as taking a low-dose ACE… inhibitor.
Eggs are rich in peptides, compounds that help keep your artery walls relaxed,
preventing pressure-raising spasms. Do not worry, eggs do not affect your cholesterol levels.
That bacon with toast does!
If you can only eat egg whites, that is fine.
The poly peptides are found in egg whites too.