Eggs and Your Cholesterol and Walk Your Way to Health

 

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM.

 Many studies have shown the impact of eggs on our cholesterol levels - after only 10 days of eating eggs, cholesterol can increase by 50 points. Take the eggs away, and it comes back down. More than FIFTY randomized controlled trials have shown that egg consumption significantly increases LDL cholesterol.  Studies funded by the American Egg Board use a variety of methods to try to minimize the reported negative health effects of eggs by, for example, claiming that dietary cholesterol affects only certain people... when only 3 percent of subjects were potential “non-responders” to the addition of dietary cholesterol.  Have a marvelous meatless, and eggless Monday everyone! 

Yesterday we talked about the impact of eggs on cholesterol and how the American Egg Board designed a study in which egg intake didn't change blood cholesterol.  They did this by feeding subjects large quantities of dairy and meat. Though all lines of evidence indicate that dietary cholesterol is a major factor in promoting the hardening of the arteries, confusion has arisen because, above a certain point, you basically max out on your ability to absorb cholesterol.  So, no wonder they packed in the extra meat and dairy to mask the effect of eggs. In fact, studies funded by both the egg industry AND non-egg-industry on the effect of egg ingestion on cholesterol, and cholesterol increases were reported in almost 90 percent. Live longer and live stronger by consuming fewer eggs and have a terrific Tuesday! 

A large study from the American Cancer Society reported that those who walked six hours per week had a lower risk of dying from cardiovascular disease, respiratory disease, and cancer than those who were not active, but that walking even as little as two hours per week could begin to reduce the risk of disease! The world’s longest-living people don’t pump iron, run marathons, or join gyms. They live in environments that constantly nudge them to move without thinking about it. In Amish communities, one study showed the average woman there walked 14,000 steps per day and the average man logged 18,000. On their "day of rest," they averaged 10,000 steps - and had the lowest rates of obesity of any community in North America. This is where the 10,000 steps a day recommendation came from.  More tomorrow and have a wonderful Wednesday everyone! 

The benefits of walking are many – it activates our lymphatic system, eliminates toxins, strengthens immunity, helps us lose weight, and lowers our risk of death from heart disease, lung disease, and cancer.  But how can we get in those 10,000 steps a day?  Rather than a long walk to make it happen, take several small walks a day.  Step outside early morning, after lunch during a break, or after dinner.  Park as far from your office door as possible.   Walk five minutes every hour – like get up from your desk and walk around the building.  Of course one long walk every morning or evening is great too!  Here's some great news – older adults need fewer steps to be healthier and live longer Whether we log 6,000, 8000, or more than 10,000 steps a day, increasing your daily step count is an effective way to improve your health! 

It's Fix-it Friday and how about a Taco Bar! 

12 soft corn tortillas or 2 heads of romaine lettuce separated into individual spears

3 C cooked brown rice.

2 cans black beans

2 large roasted and diced sweet potatoes. 

Chorizo tempeh or tofu

Fresh salsa

Fresh cubed mango or mango salsa

Romaine lettuce, chopped in ribbons.

1 diced red bell pepper.

1 shredded carrot

2 sliced avocados

Hot sauce

 Construct the taco bar by placing the ingredients in different dishes and letting everyone build their own.  It works well to put some rice and beans in the center of the tortilla (or spear of lettuce) and grab it from underneath to raise the sides and load in the other toppings.  Perfect for Super Bowl Sunday coming up!

 References:  Nutritionfacts.org, Bluezones.org, Be A Plant-based Woman Warrior

 Bonus from last year:

 Last week we talked about posting the Blue Zones Longevity List of foods in your kitchen, and it's on the Blue Zones website.  Many times, we've stressed how beneficial it is to have a huge variety of foods - adding at least 30 different whole foods to your shopping cart.  Here are some longevity foods that you may not have tried - add these to your shopping list:  fennel, shitake (she-tock-e) mushrooms, kohlrabi, papayas, black-eyed peas, fava beans, barley, millet, Brazil nuts, milk thistle tea, and turmeric.

 For nine years, experts have been examining "Super Agers” - men and women over the age of 80 whose memories are as good or better than people much younger.   Over time, the researchers have found that these Super Agers stood out in one area:  the degree to which they reported having satisfying, warm, and trusting relationships.  Positive relationships reduce the risk of cognitive decline and dementia.  Many of them have "commitments" every day that includes physical exercise, book clubs, volunteering, meals with friends, and contacting friends regularly.  Look at your own relationships and those of your parents or grandparents, and nurture them to their fullest!

 It may shock you to know that the foods you choose to eat at breakfast are crucial for giving your muscles and brain the energy they require to perform optimally.  Whole complex carbs are the best choices because they contain easily available energy.  Unfortunately, most of us eat refined carbs, loaded with sugar and fat.  The perfect breakfast options are fruit bowls with chia or flax seeds or fruits with greens and other veggies like celery and cucumber.  And of course, a great way to prepare them is in a smoothie!  Carbs require large amounts of insulin ONLY if the total amount of fat in your diet is high.  When you eat fatty foods, your ability to metabolize carbs declines immediately.   Skip the fat and stop avoiding fruits - they are superfoods! 

Have you ever heard the term "nootropic"?  Nootropics are substances that boost brain activity, and one of the most common is purple berries.  They are blueberries, blackberries, acai berries, elderberries, and even raspberries, strawberries, and cranberries - they all have impressive brain-boosting benefits.  Purple berries are particularly rich in anthocyanins, a special class of antioxidants, and have a beneficial impact on learning and memory.  They are also anti-inflammatory and have direct positive effects on our brains by boosting the making of neurons.  Boost your health on the shelf by adding purple berries to your fridge and experience improved memory after just 3 months!

 Avocados are on our list of healthiest foods - they are rich in antioxidants and boost the absorption of nutrients in other foods.  Adding avocado to a cup of salsa TRIPLES the absorption of the red pigment 'lycopene" in the tomatoes.  They improve vitamin A and vitamin K absorption as well.  The most nutritious part of the avocado is the flesh that's closest to the peel - a part that many of us might throw away if we use a spoon to scoop them out of the peel.  Instead, cut through the peel into four sections, and starting at the top, carefully peel each segment so you don't lose that great flesh immediately under the skin.  Have a wealth of health and a great week everyone!