The Issues with Eggs - Foods to Avoid and Add to Beat Cancer

 

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.

 

 

Eggs cannot be a part of a healthy diet, as they show higher coronary artery calcium scores. Many studies have shown that half of an egg consumed per day is significantly associated with a higher risk of developing cardiovascular disease and dying from all causes put together, meaning a significantly shorter lifespan. Those who eat eggs, in general, are less active and eat more meat - so is that the problem, not the eggs? Studies of those who eat an otherwise healthy diet also significantly increased the risk of death by eating just half an egg a day. Swap out eggs and look for them hidden in processed foods - best to avoid those altogether though. You can live longer and better with plant-based whole foods! 

It is Transition Tuesday again and we can ALL make healthier choices, which matter so much to how we feel and function! Go to NutritionFacts.org "Resources" tab and select "Guides and Handouts" then scroll down to "Dr. Greger's Daily Dozen" – or here it is! Dr. Greger's Daily Dozen Checklist (nutritionfacts.org). Keep the list in front of you every day, and there is a great app also. The list will encourage you to learn to love beans! Add sugar snap peas, peas, every color of beans, and lentils to dishes and salads, put hummus in your wraps, and add them to your smoothies to make them smooth! And a transition tip for you this week is to swap out any potato chips or cheese curls for Sun Chips or Tostitos organic blue corn tortilla chips. Both are 100% grain and lower in sodium, plus they are not fried! 

Did you know that most cholesterol studies are bought and paid for by the egg industry? Interesting. The "Dietary Guidelines" recommended by the Institution of Medicine are that individuals should eat as little dietary cholesterol as possible. They reiterated that when it comes to dietary cholesterol, found in all meat, dairy, and eggs, intake should be as low as possible, because any intake level above zero increases LDL cholesterol concentration in the blood, and therefore carries an increased risk of coronary heart disease, our #1 killer. Do not believe the false advertising that eggs are healthy. 

We know there appears to be a significant protective effect of a vegetarian diet for heart disease and all cancers combined, particularly for those eating vegan, but what about breast cancer and prostate cancer specifically? Studies have shown that more plant-based eating is associated with a significant reduction in breast cancer risk, and when it comes to prostate cancer, plant-based foods are associated with either decreased or neutral risk, and animal foods are associated with either an increased or neutral risk. We shouldn’t only look at foods to avoid, like meat, eggs, and dairy products; we should also look at foods to embrace, such as vegetables, especially greens, and pulses, like beans, lentils, and chickpeas—foods that Dr. Greger includes in his Daily Dozen to encourage people to add to their meals each day. 

It is Fix-it Friday and Indian food is SO good but many times heavy in oil. Here is a wonderful Chickpea Masala from our friends at the "Be a Plant-based Warrior Woman."

 Ingredients:

 1 medium chopped onion

¼ tsp mustard seeds

3 large tomatoes

1 small green finger pepper, seeded.

1 T minced fresh ginger.

2 cloves garlic

2 T chana masala powder

½ tsp cumin

½ tsp coriander

2 C drained, rinsed chickpeas

2 C cooked brown basmati rice

¼ c chopped cilantro

2 chopped chives

2 T chopped red onion.

 Directions:

In a large nonstick pan over medium-high heat, cook the onion until soft. Add water as needed. Add the mustard seeds. While they cook, blend the tomatoes, finger pepper, ginger, and garlic in a food processor or blender. Add the tomato mixture to the onions and cook for 8 minutes. Add the chana masala powder, cumin, and coriander and stir as it cooks down. Cook for another 8 minutes and it will become thicker and darker. Stir in the chickpeas, reduce the heat to low, and cook for 8 more minutes. Serve over the brown rice and top with cilantro, chives, and red onion. 

And a blast from the past!

 The number of Americans who report being "significantly stressed" is at its all-time high... grief and loss related to the pandemic, Russia's invasion of Ukraine, and inflation are the top reasons. It is manifesting itself in anxiety, depression, and anger, according to a recent study. We know that stress affects us at the cellular level, leading to digestive issues, heart problems, sleep disorders, and the emotional problems mentioned earlier. And it is not just the stress that is unhealthy, it is many times how we respond to it, by overeating, over-drinking, over-working, over-spending...all of which lead to more health conditions and diseases. Nutrition is important in two ways: first, we do not absorb nutrients well when we are stressed so our immune systems are lowered. Second, the good news is that nutrition can help us cope with stress. Stay tuned to learn more all week and have a marvelous meatless Monday everyone! 

We mentioned yesterday that stress is at an all-time high for us...and it is dangerous. Stress is referred to as the silent killer, so we must take it seriously. One physician reported that 85% of his patient visits are stress-related causes. What can we do? We will cover 12 tips to help and the first one is to identify the causes. Yes, we are stressed, and we do not stop to understand why. Keep a daily stress journal to see what triggers it most, and when. Over time you will see patterns and ways to manage them. Second, we must say "NO" when we are overbooked. Our schedules are too full, and saying "no" is hard, but empowering and good for your health! Third, eat and drink your water. Yes, hydration helps us deal with stress better, and food, fruits, and vegetables namely, is where a lot of it should come from. Power up your plantified plate for hydration and stress relief and have a terrific Tuesday everyone! 

We are sharing more today about stress management since a recent study showed we are more stressed than ever, and we know the effects can be deadly. Here are 3 more tips:  Eat well - yes, in addition to eating hydrating foods mentioned yesterday, diets that are high in fiber and low in saturated fat can benefit our mental health. B Vitamins are key, and found in fruits, greens, beans, and whole grains. Second, go outside and get 15 minutes of outdoor time everyday and sunshine if possible. Vitamin D decreases emotional distress, along with other great benefits. Lastly, get together with friends to laugh, lend support, have fun, and yes, complain! Pity parties and negativity are not good, but sometimes the best stress relief comes from sharing concerns with trusted friends. Have a wonderful Wednesday and stay tuned for more! 

All week we are talking about stress being a leading cause of inflammation with direct links to major health issues AND we are at an all-time high when it comes to stress. Here are some additional tips to reduce it. Take 10 minutes each day to pray, meditate, or "downshift" in any way possible. Also, gardening - whether it is flowers, fruits or vegetables gives us movement AND stress relief, and yard work can do the same. Lastly, and you will love this one, take a NAP. Naps can lower the risk of heart disease and give your whole body a much-needed break. More to come tomorrow on how to live longer, and stronger by lowering stress! 

This is our last segment on stress management and reduction because it is so high right now and wrecks our health. 3 more tips are first, make it a point to laugh hard daily and not take life too seriously. Just pause and reset your seriousness meter several times a day - flip the page, get past it, and move on. Also, call your grandparents, parents, siblings, children, and grandchildren. Strong family ties keep us healthier and take our focus off what is stressing us. Similarly, our last tip is to make friends with those older and younger than yourself. It keeps us engaged outwardly, not focusing so much on what is happening inwardly, and we learn more from different generations. Have a fantastic Friday and enjoy your wealth of health by reducing and coping better with stress!