Why I love saturated fat…

My saturated fat story…

If there is one thing you should know about me it is this — I have always been a health freak and a workout queen — and I have loved every minute of it. I knew from the moment I started walking that a sitting job was never going to work for me. Thus, I think I was born to be the athlete-personal trainer-fitness-nutrition freak that I am today.   You know, your basic super hero..

Fast forward a few decades to about a year ago, I was training for 3 or 4 half-marathons, a possible half Iron Man triathlon, and a few 10-hour hikes — crazy, yet normal for me at that time of my life. I thought my body was healthy, so I could do anything…right?

Nope. Unfortunately, at the end of 2010, I incurred a nasty groin strain. This was not my first injury, but this was the first injury that was absolutely relentless — and alarmingly, it was not healing. About the same time, my body started to feel chronically tired, I gained a few pounds, and I was feeling “blah” — not a good state for a fitness professional.

I went to every doctor, massage therapist, chiropractor, orthopedic professional, physical therapist, acupuncturist, voodoo-ist I could find (ok, I didn’t do voodoo, but I considered it). Each appointment would help for a bit, yet nothing seemed to completely heal me. I felt “off”, and I started to become totally frustrated. I am a nutritionist, so I knew I was eating right. I was trying to stay less active (Ok, I did the best I could — I am a trainer for God’s sake). I slept, I drank tons of water, took tons of supplements — tried everything. Yet the damn groin still hurt and I was still feeling “blah”.

This is when I stopped looking for doctors to give me answers and I started my own self-directed research. I found physiologist Dr. Ray Peat, renowned chemist and nutrition expert Dr. Lita Lee, Dr. Broda Barnes, Dr. John Lee, and Josh Rubin (a highly respected colleague of mine and holistic health practitioner). This is when I allowed my current set of beliefs on nutrition and what I believed to be “healthful” to be completely turned upside down. It’s not to say that what I was doing was “wrong” per say, it just what I was doing wasn’t working for me anymore. Sound familiar to anyone? By all health standards, I was eating the perfect diet — lean meats, tons of vegetables, nuts, beans, whole grains, fruits, organic protein powders, and whole food organic bars. I was eating no butter, no cheese, no milk, no sugar, no saturated fat — no fun. Yet, my current diet and lifestyle, although very healthy by most peoples’ standards, was just not working for me anymore.

For the next 8 months, I was 10 feet deep in research, human physiology, endocrinology, nutrition science — learning about thyroid issues, hormones, inflammation… science, science, science. I think I read more articles and books in the last year than I did in 4 years of college. What I realized was my body was in a chronic inflammatory state — not just from my recent injury, but from years and years of over exercising and “healthy” dieting. I say “healthy” because for years I followed the trends of dieting and thought I was eating healthfully, when in all reality, I was not.

It has only been within the last 9 years of my life that I have really understood what a healthy diet should be. And now, with all my current knowledge, it will evolve again. Yes, things change, we learn more, we get better, we apply what we learn, and we grow. The nutrition and medical industries are constantly changing. As we all know, we are learning more everyday…as to why things that were bad for us are now considered good, and things that were good for us are now considered bad. Just another reason for you to be constantly invested in your own health and well being.

I have been a fitness professional for almost 20 years now, a clinical nutritionist for 9 years, and a holistic nutrition and lifestyle coach for the last 4 years. There is never a year that goes by that my practice doesn’t improve and grow. Yet this year, with all that I learned, the knowledge really changed me — it changed how I run my practice, how I live my life, how I view health, and how I eat.

I started including moderate levels of saturated fats, and then gradually increased them more. I started using healthy sugars (including cane sugar and fruit juice), and healthy proteins like grass-fed dairy (milk, cheese, cream), shell fish, gelatin, white fish, and a small amount of grass fed beef. I also began removing many other foods that are currently considered “healthy” by many, including ALL polyunsaturated fats, beans, and grains. I also cut out most nuts and some vegetables (this will be a blog for another day).

This is what happened:

Initially, I saw my weight and my cholesterol rise. Weight gain and increased cholesterol levels — that can’t be good, right? Well, let’s remember, I was in an inflamed state (from chronic overtraining), and the cholesterol was being released to allow me to heal. The additional weight was also in response to trying to heal my metabolism — a metabolism that was damaged from years of overtraining and under-nourishing (omitting saturated fat and the right sugars, and eating far less than my body really needed). In a matter of 3 months, while I allowed my body to heal, my cholesterol dropped over 40 points, my body weight dropped back to normal, and I started to feel that everything was right in the world again (no more “blah” feeling) — all while eating over 2000 to 2200 calories and 50-100g of fat a day (most of that being saturated fat). Interesting, huh?

Yes, I lost body fat while eating anywhere from 50-100g. grams of fat a day, while exercising less than I had in the last 10 years of my life. I never made all the planned runs or the half Iron Man. Yet, I’m sure it was for the best, as my body has almost fully healed. In all honesty, it may take years for my body to fully recover from my HIGH activity level and damaged metabolism.

Believe it or not, most highly active individuals have a damaged metabolism, yet most don’t understand this. They believe it is age that is affecting their metabolism. The truth is, all things that are stressful to your body, including exercise, can affect your metabolism negatively.  Once again, this does not mean you should not exercise. It just means do the right type of exercise, for the right amount of time, and at the right intensity for YOUR needs so that you can get better, rather than worse.

Ok, where was I? Right — saturated fat…

Now, I am not telling you to go out and eat tons of butter, cream, and cheese to try and lose weight and get healthy.  You need to have an understanding as to how, when, and what types of saturated fats you should be eating.  Plus, there is a lot more to healing your metabolism that just eating saturated fats. Is it ok to eat all these things? Absolutely! Should you start eating 100 grams of saturated fat like I do without understanding what you are doing? Probably not.  Saturated fat is a very powerful nutrient. If the proper types are used, in the right amounts, with the right combination of protein and carbs, you can have not only a healing nutrient, but a nutrient that will actually allow you to enjoy rich, great tasting food again.

For those of you who have asked, here is a typical day of eating for me:

Breakfast: 

Two whole eggs cooked in 1/2 tbsp coconut oil

1 cup of OJ and 1/2 cup of well cooked russet potatoes (with butter)

Coffee with 1/4 cup whole milk, 1 tsp cane sugar, and 1 tbsp gelatin

Snack: 

6 oz.Orange juice, 1 tbsp gelatin protein, and 3 pieces of 85% organic dark chocolate

1 medium carrot with 1/2 tbsp of coconut oil

Lunch: 

3 oz grass-fed beef, 1 cup of bone broth, 2 cups of squash cooked in 1/2 tbsp of coconut oil

Salad: Tomato, cucumber, onion with parmesan cheese, sea salt, and balsamic vinegar

Snack: 

Shake: 1 cup of raw whole milk, ½ cup of fruit, 2 tbsp of gelatin, 1 tbsp Greek yogurt

Dinner: 

4 oz wild cod cooked in 1/2 tbsp of coconut oil

2 cups of cooked fruit (cooked in butter and cinnamon), 1/4 cup ricotta cheese,

1 cup of cooked peppers and onions with 1 tsp butter

Snack: 

1 glass of 2% milk, ½ cup of OJ, dash of salt

Now, this is a typical day. The calories may increase or decrease due to stress, workout load, and work load. Or I may just want some ice cream (yes, I eat that too…Hagan Daz only…no additives). Personally, I monitor my diet weekly to make sure I am constantly running at an optimal level (I do this by measuring my pulse, body temperature, and get frequent blood/lab work*).

*No need for you to do as much lab work as me, I do it for research purposes only.

The end result is my body feels better. I used to be in a constant state of achiness. I honestly thought it was normal because of all the activity in my life. I lived with aches and pains every day. I never complained. I never really felt “bad” — I guess I just got used to the achy feeling. Do you do that? Would you like to feel better?

At the end of the day, I consider myself a trainer, a nutritionist, and a constant researcher. I read at least 1 to 2 hours every night, more on the weekends, and even more on vacation. I love to learn and I love to share with all of you what I am doing, what I am learning, and how it can help you. My goal is to always get better, to help all of you get better, and to live a long, healthy life of prosperity, happiness, and joy.

Your  Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

 

Demonizing Saturated fats…did we make a mistake?

Demonizing saturated fats…did we make a mistake?

More than ever, it seems people today are confused on what to eat and what is truth. With so much conflicting information AND changing of nutrition advice, we are all at a loss as to what is actually healthy for us and what is not. I know my head is constantly spinning.

The truth is, overall, we really don’t know that much about food, nutrition, hormonal response to foods, and how this all affects our physiology. Nutrition is such a new science — we’ve barely touched the surface as to the power it has over our health and wellbeing. And we’ve mislabeled good things as bad and bad things as good over time. We learn as we go and as we take a deeper look at the old and new data.

With that said, today I want to talk about a very controversial topic — saturated fat. You know, the evil, artery clogging, heart attack promoting stuff that most doctors tell you to eliminate from your diet or lower as much as possible.

Today I want to present another side to the saturated fat story. I want to discuss with you (with studies to back up what I’m saying) why I believe saturated fat has undeservingly received a bad reputation. I will discuss why saturated fat can actually be very beneficial to you — why we have been brainwashed into thinking it is unhealthful and why you should start incorporating it back into your daily diet.

First, what are saturated fats?

Saturated fats are chains of carbon, hydrogen, and oxygen that are held together by single bonds. Single bonded chains are very stable and strong (since they are saturated with hydrogen). They do not go rancid or break down when exposed to heat or oxygen. In contrast, poly- and mono-unsaturated fats have one or more double bonds, which make them weak.

This is one reason why it is best to cook with saturated fats — they are stable (do not break down) and are not changing chemically into unhealthful, cancer-promoting compounds, like polyunsaturated oils can with cooking. These strong bonds and chemical structure of saturated fats also delivers anti-cancer properties in the body.

Foods that contain saturated fats are coconut oil, butter, eggs, cheese, meats, and full fat dairy (such as whole milk and cream).

What is the role of saturated fats in the body?

Saturated fats have many positive roles in the body. In fact, half of our cells are composed of saturated fat.

Saturated fats:

  • Are resilient to oxidation — meaning they’re protecting your body from the harmful effects of oxygen and oxidants such as iron (in this way, saturated fats need less help from antioxidants and lower your risk of developing many types of cancer)
  • When incorporated into cells, decrease body inflammation in comparison to poly- and mono-unsaturated fats
  • Boost your metabolism (especially coconut oil)
  • Help regulate blood sugar by slowing the absorption of carbohydrates
  • Help with glucose metabolism
  • Contain high amounts of essential fat-soluble vitamins ( K2, A, and D )
  • Can help detoxify the liver and pancreas
  • Help with digestion
  • Make food taste amazing

So where did it all go wrong?

Why has saturated fat received such a bad rap? Well, back in the 1950’s a biologist/researcher named Ancel Keys “proved” that saturated fats caused heart disease, and then later showed that saturated fats raise cholesterol levels. I say “proved” because when you look at all the research data, including all the omitted data, you will see that Mr. Keys really didn’t prove anything. Yes, he reviewed 7 countries that had high saturated fat intake and high heart disease. The problem is that he failed to report on the other 16 countries that did not support his hypothesis. In fact, many of these countries proved quite the opposite — they disproved his theory. Some countries, including France and Holland, had a very high saturated fat intake and had extremely low heart disease. And other countries like Chile had a very low saturated fat intake and a high incidence of heart disease. Essentially, Keys developed a HYPOTHESIS that made a correlation between high saturated fat and heart disease, he did not PROVE anything. Unfortunately, his correlation was enough to get him on the cover of Time Magazine, and this ended up becoming the beginning of the “evil saturated fat” theory.

Since then, subsequent controlled studies have tried to prove that saturated fat raises blood cholesterol levels, and thus increases your chances of heart disease. Most of these studies were found to be inconclusive, poorly designed, or completely unsupportive of the “saturated fat is evil” hypothesis.

So what does this all mean?

Simply put, you shouldn’t be scared of saturated fat. Personally, I eat anywhere from 20% to 30% of my calories from fat, most of that being saturated fat. Now, I know this may be a little shocking to many of you, since it’s against popular opinion at the moment. However, nutrition science is evolving as we learn more. And think about this — in the last 60 years we have ingested far less saturated fat and tons more polyunsaturated fat (vegetable oils) and have only gotten fatter, increased the incidence of diabetes and heart disease, and are just plain less healthy.

My personal journey to eating a diet that does not limit saturated fat (and purposefully incorporates it into meals) has been an educational, healing, and enlightening one. In my blog next week, I will be going over exactly what I eat, how it helped me heal my body, and why I am now a big saturated fat fan.

Consider adding these foods that have healthy saturated fats in your diet.

Try these:

  1. Coconut oil
  2. Grass fed, organic whole milk and cream (raw if you can buy it)
  3. Grass fed organic cheese
  4. Grass fed meats. Beef, lamb, and bison
  5. Dark organic chocolate (additive free)
  6. Organic butter
  7. Organic ghee
  8. Lard from grass-fed animals

*Also remember, processed foods, baked goods, fast foods, and other “garbage foods” have a good amount of saturated fats — these are not the ones I am talking about! If it is not on the list above, stay away!

Your Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

www.raypeat.com Suitable Fats, Unsuitable fats: Issues in Nutrition

Eat Fat Lose Fat, Dr Mary Enig and Sally Fallon

Ancel Keys, Seven Countries: A multivariable Analysis or Death and coronary Heart Disease.

Uffe Ravnskov: The Cholesterol Myths.

The Great Egg Debate

Much like the milk and meat controversy, the egg debate has been going on for years. One day, eggs are a major power protein. The next day, they are as bad for you as cigarette smoking. Just last month, national headlines reported, “Egg yolks almost as bad as smoking”, “Eggs Are Nearly as Bad for Your Arteries as Cigarettes”, and finally, “What do egg yolks and cigarettes have in common?” We are once again left confused, and wondering if that three-egg omelet is really a good idea after all?

Recently, a research study by Dr. David Spence, a professor at Western University of Ontario Canada, proclaimed that eating egg yolks regularly (at least 4.5/week) was 2/3 as bad as smoking. Yes, you heard it: eating eggs could kill you almost as fast as puffing away on a pack of Marlboros.

Dr. Spence questioned 1,231 elderly men and women from the London Health Science Center, who were recovering stroke patients, on their egg consumption, smoking habits, medications and other lifestyle habits. Ultrasound was then used to measure the amount of plaque build-up in each of the patients.

The study found that those who ate more egg yolks per week had almost 2/3 the plague build-up of heavy smokers. The study showed that those who smoked the most and ate the most egg yolks had the most plaque build-up. In comparison, those who smoked the least and ate the least amount of yolks had far less plaque build up. The study also concluded that those who smoked the most also ate the most egg yolks. Apparently, in this study, it seems that egg yolk eaters had a few other bad habits other than just eating eggs. Which, in my opinion, should have made Dr. Spence look deeper into other causation factors as to why egg-yolk eaters had increased plaque build-up.

To really judge if eggs are the death trap Dr. Spence makes them out to be, we need to look at a few possible problems with his study…

1. The questionnaire

Dr. Spence used a questionnaire asking, based on the average per week, throughout your entire life, how many eggs have you consumed each year (“egg-yolk-years”)? Now, I don’t know about you, but I can barely remember what I ate last week. So I am not too sure these elderly stroke patients have a clear memory of their dietary habits for the last 50-70 years. Studies that actually follow patients through out their growing years, and survey them yearly or a few times a year, will show far more accurate results. Asking elderly recovering stroke patients to recall 50 years of eating habits seems a little absurd. Although I am sure these patients did the best they could, I’ll bet there were a few inaccuracy in their answers.

2. Selection bias

All of the people questioned were patients of a vascular clinic and were in recovery for a stroke or mini-stroke. These patients had already demonstrated a tendency toward artery blockage. According to Dr. Joseph Raffaele, “Even if it is true that egg yolks cause an increase in plaque area in people who are proven to be plaque formers, that doesn’t necessarily mean that it will cause it in the general population. What they should have done was compare the egg consumption and carotid plaque of the clinic subjects to that of a group that hadn’t had any clinical evidence of atherosclerosis. Indeed, this study suffers from the classic research flaw known as selection bias.”

3. Correlation is not causation

Let’s say all 1,231 patients have memories like an elephant and can remember exactly their egg-yolk-years. How do we really know it’s the eggs that caused the plaque? All we really know is those that had more plaque ate more eggs. We also know that those who ate more eggs, smoked more too. Maybe those who ate more eggs just had more bad habits. Maybe those who ate more eggs also ate more bacon, more white bread, more pancakes, more vegetable oil, or maybe they just ate more food. None of these questions were asked in the study. Since Dr. Spence was looking for an egg-correlation, why would he care about all this other non-important information? We must remember, just because there is a correlation between two things does not mean one causes the other. It just means there is a correlation and maybe we should ask more questions.

4. Like…What kind of eggs were they eating?

In my eyes, the quality of the egg is very important when it comes to health. Pastured-organic eggs from chickens fed worms and grass are going to produce a far different egg than a conventionally-farmed chicken living in a battery cage (small chicken cages) being fed soy and grains. In fact, in a 2008 study, Dr. Niva Shapira demonstrated how the diet of egg-laying hens could change the nutritional quality of the eggs. Dr. Shapira fed one group of hens a diet high in Omega-6 polyunsaturated fats (corn and soy), while the other group of hens received a diet low in Omega-6 fats and additional anti-oxidants. Dr. Shapira showed how eating two high corn-soy eggs a day elevated oxidized LDL (bad) cholesterol by 40% in normal, healthy individuals. The individuals who ate two low Omega-6 eggs a day had normal levels of oxidized LDL cholesterol. The Spence study did not clarify what kind of eggs any of these individuals were eating. So is it really the eggs that had a negative effect on the body or is it the crap the hens were eating that had the negative effect? Hmmmm?

5. How did they cook their eggs?

Three eggs cooked in vegetable oil (which is high in polyunsaturated fats/PUFA) vs. three eggs cooked in coconut oil are going to produce an entirely different effect on your body. As I have expressed time and time again, PUFA’s oxidize easily under high temperatures and within the presence of oxygen. Coconut oil, which is a protective saturated fat, is much more stable. According to Dr. Ray Peat:

“When oxidized polyunsaturated oils, such as corn oil or linoleic acid, are added to food, they appear in the blood lipids, where they accelerate the formation of cholesterol deposits in arteries (Staprans, et al., 1994, 1996).

Stress accelerates the oxidation of the polyunsaturated fatty acids in the body, so people who consume unsaturated vegetable oils will have some oxidized cholesterol in their tissues.”

In addition, overcooking the yolks can oxidize the cholesterol in the egg. Runny yolks are usually considered the best alternative when preparing your eggs. So if you are not into eating raw eggs in the morning, soft boiling, sunny side up, or poached eggs are best.

Essentially, what all this means is it may not be the eggs themselves causing the plaque build-up but the addition of certain cooking oils, or the overcooked yolk, that could be contributing to increased oxidized cholesterol in the arteries.

6. Did the patients exercise?

This is a very important question Dr. Spence left out of his study. Why is it important? Because we now know that exercise decreases the chances of artery blockage and other heart issues. Maybe the people who ate fewer eggs also exercised more. So maybe it was not the eggs at all, but maybe the lack of exercise that led to the increased arterial blockage. Of course, I am making some guesses here. But we have to consider everything when making such a strong claim.

7. Thyroid and liver health.

The health of your thyroid and liver plays an important role in cholesterol plaque build-up in your arteries. Your thyroid is responsible for producing thyroxine (T4) and a small amount of Triiodothyronine or T3(the active form of thyroid) in the body. Most of T4 is converted into T3 in your liver. T3 is responsible for converting cholesterol to all your steroidal hormones. Without T3, cholesterol cannot be converted, which can lead to a cholesterol back up and increased cholesterol levels. Increased cholesterol is a major marker for hypothyroidism. This back-up could lead to higher levels of oxidized cholesterol if healthy levels of the thyroid hormone are not met.

“Although cholesterol is protective against oxidative and cytolytic damage, the chronic free radical exposure will oxidize it. During the low cholesterol turnover of hypothyroidism, the oxidized variants of cholesterol will accumulate, so cholesterol loses its protective functions.”

–Dr. Ray Peat.

Let us remember cholesterol is protective, is part of our immune system, and is essential for our bodies to live. The liver produces 80% of our serum cholesterol, the other 20% comes from our diet. A recent study from Harvard Medical School showed that dietary cholesterol has little effect on serum cholesterol. Our body self-regulates: if we do not consume cholesterol, our bodies will make it. Therefore, whether the cholesterol comes from our diet or from our own liver, it will rise when we are in a hypothyroid state. Thus, the great egg is getting all the blame when, in all reality, it may be the health of the patient’s thyroid and liver that is more of a contributing factor.

Who knew we had to look at so many factors?

To be honest, there was so much wrong with this study that I am surprised it actually got published. Yet, studies and claims like this are published every day. Trust me, I read a lot of research articles. And for every article I read supporting a claim, I’ll read another one saying the exact opposite. The truth is most studies testing foods have problems, whether it’s the population’s health, the use of animals, a questionnaire, a meta-analysis, the quality of the food being tested, other foods being eaten at the same time, the length of the study, who is paying for the study, research bias, patients’ memory and honesty, or the overall interpretation of the results. Ugh. It can definitely get a little frustrating when trying to decide what to put in your mouth. Knowing all this, I am sure you are still wondering… “Should I be eating eggs?”

Well, here is my take…

Egg Nutrition

Eggs contain carotenoids, vitamins A, E, D and K, calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, pantothenic acid, choline, potassium, magnesium, copper, manganese, selenium, and are a complete protein. Most of the nutrients, all of the fat and cholesterol and about 50% of the protein is found in the yolk of the egg. In fact, every part of the egg, including the egg-shell can be eaten for its nutritional content. The egg-shell is an amazing source of Calcium. For such a little amount of food, the egg is a powerhouse full of nutrition.

Egg Research

There, of course, have been plenty of studies demonstrating that eating 1-2 eggs/day does not affect plaque build-up in healthy adults. The fourteen-year Nurses study and the eight-year Health Professional Follow study documented the eating habits of over 120,000 men and women collectively. Both studies concluded that eating one egg/day was very unlikely to have a substantial impact on cardiovascular disease or stroke in healthy individuals.

When the body is working optimally and you are taking care of yourself by eating the right foods and exercising, I think consuming eggs regularly is far more healthful to your diet than harmful. Therefore, when deciding to make eggs a part of our daily diet, I would take into consideration the following things:

1. Hens Diet

Be aware of the health and diet of the chickens/hens producing the eggs. Eggs can add value to your diet if they come from a healthy source. Be aware of tricky words food manufacturers use on their egg cartons–words like, “vegetarian diet”, “natural”, and “free-roaming”. Each of these means very little. If possible, buy your eggs from a local retailer at a farmers’ market or direct from the farm. Eggs should be organic, pastured- raised, corn- and soy-free.

2. Cooking style

When preparing your eggs, leave the yolk runny and cook them in the right oils (coconut, butter or ghee). These oils are all saturated fats. They do not oxidize under high heats like PUFA’s and MUFA’s (monounsaturated).

3. Restaurant eating

When eating out at restaurants, limit your egg consumption. Almost all eggs prepared in a restaurant are NOT pastured-organic raised. Almost all eggs cooked in a restaurant will be cooked in some sort of vegetable oil. If you decide to eat eggs at your favorite restaurant, ask for poached eggs or hard-boiled eggs. These will be the safest.

4. Side dishes

Take into consideration the other things you are eating with the eggs. A cup of fruit or pulp-free OJ is a nice complement. A few pieces of bread, bacon and pancakes are not the best of side dishes. Eggs are not a miracle food. They can add to your health or take from your health, depending on what you eat with them.

5. YOUR health

Look at your overall health. If you are hypothyroid, diabetic, prone to heart disease or arteriosclerosis, I would limit the amount of eggs in your diet until you have worked on healing your body and metabolism. If you are a healthy individual, who exercises and eats healthfully, then I say don’t be afraid to eat an egg or two on a daily basis.

Eggs are an important food and should not be avoided. However, you have to be conscious of your egg selection, how you are preparing them, how many you are eating, and the state of your health. Also, we must remember you cannot believe everything you read and everything you hear in the news or on the internet. Question everything (including me), do your own research, and find out what resonates with you. Health and healing are so individualized, what is working for your neighbor may have the opposite effect on you–another great reason to be taking full responsibility of taking care of yourself!

Happy Learning!

Your Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

1. Niva Shapira, Joseph Pinchasov. Modified Egg Composition To Reduce Low-Density Lipoprotein Oxidizability: High Monounsaturated Fatty Acids and Antioxidants versus Regular Highn−6 Polyunsaturated Fatty Acids. Journal of Agricultural and Food Chemistry, 2008; 56 (10): 3688 DOI: 10.1021/jf073549r

2. J. David Spence, David J.A. Jenkins, Jean Davignon. Egg yolk consumption and carotid plaque. Atherosclerosis Volume 224, Issue 2 , Pages 469-473, October 2012

3. Staprans I, Rapp JH, Pan XM, Hardman DA, Feingold KR. Oxidized lipids in the diet accelerate the development of fatty streaks in cholesterol-fed rabbits. Arterioscler Thromb Vasc Biol. 1996 Apr;16(4):533-8.

4. Staprans I, Rapp JH, Pan XM, Kim KY, Feingold KR. Oxidized lipids in the diet are a source of oxidized lipid in chylomicrons of human serum. Arterioscler Thromb. 1994 Dec;14(12):1900-5

5. Kummerow FA, Kim Y, Hull J, Pollard J, Ilinov P, Drossiev DL, Valek J. The influence of egg consumption on the serum cholesterol level in human subjects. Am J Clin Nutr 1977; 30:664-73.

6. Dawber TR, Nickerson RJ, Brand FN, Pool J. Eggs, serum cholesterol, and coronary heart disease. Am J Clin Nutr 1982; 36:617-25

7. Qureshi AI, Suri FK, Ahmed S, Nasar A, Divani AA, Kirmani JF. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit 2007; 13:CR1-8.

8. Jones PJ, Pappu AS, Hatcher L, Li ZC, Illingworth DR, Connor WE. Dietary cholesterol feeding suppresses human cholesterol synthesis measured by deuterium incorporation and urinary mevalonic acid levels. Arterioscler Thromb Vasc Biol 1996; 16:1222-8.

9. Dr. Joseph Raffaele. THE CANADIAN YOLK STUDY’S SCRAMBLED SCIENCE

Raffaele Reports. 25 August 2012

10. Frank B. Hu, MD; Meir J. Stampfer, MD; Eric B. Rimm, ScD; JoAnn E. Manson, MD; Alberto Ascherio, MD; Graham A. Colditz, MD; Bernard A. Rosner, PhD; Donna Spiegelman, ScD; Frank E. Speizer, MD; Frank M. Sacks, MD; Charles H. Hennekens, MD; Walter C. Willett, MD. A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women . Jama April 21, 1999, Vol 281, No. 15 >

FREE

11. McNamara DJ. The impact of egg limitations on coronary heart disease risk: do the numbers add up? J Am Coll Nutr. 2000 Oct;19(5 Suppl):540S-548S.

12. Harvard School of Public Health: The Nutrition Source: Eggs and Heart Diseasehttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/eggs/#1

13. Cheryl Long and Tabitha Alterman, “Meet Real Free Range Eggs”

October/November 2007 http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx#ixzz27yFbfsJn

14. Zazpe I, Beunza JJ, Bes-Rastrollo M, Warnberg J, de la Fuente-Arrillaga C, Benito S, Vázquez Z, Martínez-González MA; SUN Project Investigators. Egg consumption and risk of cardiovascular disease in the SUN Project. Eur J Clin Nutr. 2011 Jun;65(6):676-82. Epub 2011 Mar 23.

15. Eguchi E, Iso H, Tanabe N, Wada Y, Yatsuya H, Kikuchi S, Inaba Y, Tamakoshi A; Japan Collaborative Cohort Study Group. Healthy lifestyle behaviours and cardiovascular mortality among Japanese men and women: the Japan collaborative cohort study. Eur Heart J. 2012 Feb;33(4):467-77.

16. Ho SS, Dhaliwal SS, Hills AP, Pal S. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health. 2012 Aug 28;12(1):704. [Epub ahead of print]

17. Saremi A, Asghari M, Ghorbani A. Effects of aerobic training on serum omentin-1 and cardiometabolic risk factors in overweight and obese men. . J Sports Sci. 2010 Jul;28(9):993-8

18. Dr. Ray Peat. www.RayPeat.com. Cholesterol, longevity, intelligence, and health.