Can Eggs Really Help With Depression?

I have written about eggs before. It used to be just the animal varieties to choose from. You know; duck eggs, chicken eggs, quail eggs, etc. Now there must be eight or so variations at the markets, ranging from plain old white eggs to free range (the chicken gets to stick it’s feathery neck outside the roost for a few minutes) to pasture-raised organic. This means the chickens are supposed to be able to grub around in the grass and dirt to find worms and insects, since birds tend to be carnivores. Chickens in the wild eat an omnivorous diet, meaning they eat anything they can forage in the grasses where they can find beetles. worms and other insects.i

Eggs are pretty amazing nutritionally. Yes, the yolks do contain cholesterol. But they also contain lecithin which breaks down fat and cholesterol. They also contain choline, which is necessary for fat metabolism, and is good for the brain.

Now there is evidence that eggs decrease the risk of depression. The study was a 6- year study of elderly people. Those who ate three eggs a week had a 38% decrease in the risk of depressive symptoms compared to non-egg eaters. And with each additional egg consumed per week, the risk decreased by an additional 4%.ii

This wasn’t a double-blind study. It was self-reported by the participants, but there probably isn’t too much reason to falsely report. So, this indicates that eggs are probably even better for us than was previously known. Happily, this also indicates that there is more interest in prevention and dietary influences of mental problems, rather than just prescribing drugs.

Although the study wasn’t performed on children or teenagers, eggs may prove beneficial to them, as well. Studies are showing that more young people are suffering from mental and emotional difficulties since the pandemic. It’s probably hard for adults to understand what an impact this pandemic event had on development, and it went on far too long. In the life of a young person, this would have an enormous impact, almost like the impact that periods of war or economic depression had on earlier generations. So, simple dietary improvements may help.

No time to fix eggs in the morning? Try this “Egg Pancakes” recipe. Mash a small banana with two raw eggs to make a batter. Cook the pancakes on a griddle until firm and light brown. These can be made ahead, frozen and thawed as needed, for a quick breakfast or snack. Spread with favorite nut butter, roll them up, and they can be eaten on the run. They are sweet enough on their own, or can be enjoyed with a fruit puree or syrup like a regular pancake.iii

I always suggest spending money on the best eggs. The health benefits are substantially improved when the yolk is orange and the shells are strong. Eggs keep several weeks after the date on the carton. You can tell if an egg is fresh by putting it in a glass of water. If it sinks to the bottom and lays flat on its side, the egg is fresh. It is floats, toss it out.

Freshly laid eggs do not need to be refrigerated, and often aren’t in other countries. But once eggs are refrigerated, they must remain refrigerated because they “sweat” when returning to room-temperature and that liquid may be a breeding ground for bacteria. It’s okay to leave eggs out for baking, as many recipes suggest, as long as you use them quickly.

I love eggs and eat them most days for breakfast. I find that the protein keeps my blood sugar stable until lunch. My cholesterol was just checked and it is actually lower than I really want it! I have been eating very little sugar in this past year, and cholesterol is made mainly from dietary sugar, so it is not surprising. But cholesterol is very important for brain health and cognition, so I am going to keep on eating those eggs!

If you want more egg-y inspiration, here is a downloadable or purchasable cookbook called, “Too Many Eggs” by Mimi Dvorak. https://www.toomanyeggs.com

Beauty and Success Lessons from Pottenger’s Cats

Back in the 1940’s, a doctor named Francis Pottenger, Jr. did a landmark study on cat nutrition that should make us all sit up and pay attention to some of the trends in our modern society.

What does this have to do with beauty? Apparently, everything. What Dr. Pottenger found is that cats fed healthy diets had facial, skull and skeletal formations that were correctly structured. This means that the symmetry of their features was exactly as it should be for beautiful cats. They had perfect skulls, broad cheeks, well-developed palates and strong teeth. Their eyes were bright, and their coats were shiny. The cats were friendly and playful, and they were sociable with other cats.

The mama cats had easy pregnancies and smooth births. They nursed their healthy kittens with no difficulty, and the kittens thrived. As long as the kittens were fed a healthy diet, they followed in their parents’ footsteps, and each subsequent generation produced beautiful cats. They died mostly of old age.

When it comes to art and culture, beauty may be in the eye of the beholder. But scientific measurements of human facial features have shown that there are ideals in facial symmetry that are uniformly considered to be the most pleasing to the eye, as well as functionally ideal. i

When the cats were fed food that had adequate calories, but were nutritionally deficient, the story was the mirror opposite. The cats became sickly and died much younger. The kittens were lower birth weight and had poor formation of their faces and skulls. Their bones were spongy, their teeth weak and their lungs showed abnormal tissue. They had parasites and worms.

They were not sociable and fought other cats or clawed and scratched their handlers. The kittens were often stillborn, or died in a few days if too weak to nurse, or in a few weeks if unable to thrive. Subsequent generations suffered from infections. By the third generation few could reproduce and by the fourth generation the cats could not reproduce and the cat line died out. ii

The only supplement the cats received was cod liver oil. Otherwise they were given food and scraps meat and bones. The cats who were beautiful and healthy ate 2/3 raw meat and bones and 1/3 raw milk. The unhealthy cats were given 2/3 cooked meat and bones with 1/3 raw milk. That was the simple difference. The calories were the same, the protein grams were the same, and they both got cod liver oil. But the living factors in the raw meat made all the difference. The meat included organ meat, so the nutrient value of the raw meat was very high, particularly in 1940. This was before organic was a classification because the world had not become a chemical/pharmaceutical lab experiment.

What was the difference? After all, we eat cooked meat. But cats don’t eat cooked meat in the wild. There are nutrients that are destroyed by cooking that cats need. And modern commercial cat food doesn’t provide some essential elements, as evidenced by how much diabetes exists in domestic Western cats.

Dr. Pottenger went on to study nutrition in children. The results were very similar. Children who were malnourished due, not to lack of food, but from eating foods that had insufficient nutrient quality, had poor formation of the palette of the mouth and weaker and poorly-formed teeth. (How many kids today need braces and what if it’s the lack of correct nutrients?!) Their skeletal structure was less-defines as male or female and they had more social and behavioral issues. They were more introverted and less likely to excel and work hard.

So, apparently we can eat for beauty and success, and pass this to out children!

The health of the Western world, and the USA in particular, has plummeted in recent years. We can assume that something major has shifted because the statistics are appalling. Abundance in portions of food, and availability, but shocking increases in chronic disease, allergies, autoimmunity, obesity and major illness, not to mention mental health and the need for dental treatments. Maybe we are learning, in a giant scientific experiment, that chemical foods just don’t cut it. And the sharp decline in fertility also tells the story.

Medical doctors, with rare exception, have zero training in nutrition. Most of them are told that food has nothing to do with health. It’s kind of hard to imagine how some very bright people can actually accept that as truth.

We can do our own experiments. That doesn’t mean we need to eat raw organ meats! But we do need to find the most nutrient dense foods possible to make up for all the deficiencies we have due to modern farming methods and the lack of availability of foods like raw milk. I raised my kids on raw organic milk delivered from a farm near where we lived in Southern England.

Just imagine if all we really had to do to beat disease is go back to eating real whole foods. That’s an experiment that would be worth conducting. Whole organic foods should not cost so much, and they wouldn’t if farmers weren’t subsidized for growing corn and a host of other crops, mostly non-food commodities. Actually, now they call it “insurance” instread of subsidies and the federal government forks over five billion dollars to farmers to keep prices of crops low, instead of rewarding farmers for growing foods that nourish our health. iii We should support our farmers, of course, but it would be so much better if we supported the health needs of the people at the same time.

If you need tips on choosing nutrient-dense foods, let me know. Our kids, especially, need to be like the healthy kittens because their future, and their children's futures depend on it. We can start to reverse the downward trend in health right now!

Warmly;

Anne

ihttps://en.wikipedia.org/wiki/Facial_symmetry#:~:text=unnaturally%20small%20nose.-,Attractiveness,of%20attractiveness%20concerning%20female%20faces.

iihttps://price-pottenger.org/store/pottengers-cats-a-study-in-nutrition/

iiihttps://grist.org/food/our-crazy-farm-subsidies-explained/

Eat Foods You Love and Get More Fiber!

There are other foods many people love that also contain fiber, and it all adds up. Coffee is an example. An 8-oz cup may contain 1.5 grams of protein. If you drink more than one cup of coffee a day, that adds up. Studies show that most people benefit from small amounts coffee, unless you are particularly sensitive to it.

 100 grams of dark chocolate (70-85% cacao) has 11 grams of fiber. And cocoa has 4 grams per two tablespoons of powder.

 Fruits like raspberries are a delicious way to get more fiber and summer and Fall are the perfect times to top up your fiber needs.

 One-quarter cup of almonds has 4 grams of fiber. Of course, raw is always better than roasted when it comes to the health benefits of nuts.

 An avocado has 14 grams of fiber; so one half has 7 grams. I have been making a simple guacamole lately, to add to lettuce-wrap sandwiches. Just add lime juice, salt, red pepper flakes, and your favorite pepper sauce to taste. This works as a dip, sandwich spread, or can be added to hard-boiled egg yolk for a special twist on deviled eggs.

 Chia seeds are another source and can be mixed with almond milk for a fiber-rich pudding. With 5 grams of fiber per tablespoon, chia seeds can be added to smoothies, yogurt, pancakes, or other baked goods, and used as a thickener in recipes.

 For a summer treat puree a package of fresh strawberries with 2 cups of almond milk and ¼ cup of honey. Mix with ½ cup of chia seeds. The mixture will thicken to a pudding texture. Garnish with fresh strawberry slices and store in the refrigerator.

 All whole fruits and vegetables have fiber. More fiber means less cholesterol so if you have cholesterol concerns here is a non-drug approach. Whole grains contain fiber, as well as vitamins lost when grains are milled or processed. Here is a link to my new favorite bread, organic whole rye, from Germany. https://www.amazon.com/dp/B08JCWFX9K?ref=nb_sb_ss_w_as-reorder-t1_ypp_rep_k4_1_3&amp&crid=2Y65RNPWQYU8C&amp&sprefix=ryeOne slice of this bread and you know you have eaten something good. Yes, rye has gluten, but this bread has far more nutrition than gluten-free options, and I don’t get the tiredness I feel when I eat commercial wheat products.

 Who knew that feeding your good bugs was one of the most effective ways to feed yourself? Those tiny critters are making B vitamins, hormones, and compounds like  Urolithin A that energize the engines of the cells called mitochondria. It is possible that we will be able to harness the gut microbe to make therapeutic agents that will handle diseases that drugs only suppress or manage. Those cute little bugs in our gut-biome may turn out to be our best intervention to create, maintain, and revitalize the body functions that give us vitality, energy, and longevity.

 So, let’s be very extremely cautious about the overuse of antibiotics that destroy the helpful microbes along with the bad guys. I can always help with building a strong immune system to avoid antibiotic use. And increasing fiber is one of the greatest changes you can make for your immune system, and support hormones and brain/cognitive health. There have been some reports that fiber can really help with weight loss, too. Fiber itself has no calories, because we don’t eat it-our microbes do!

Is the Keto Diet Right For You?

Keto stands for Ketogenic which is the formation of Ketones to use for energy/fuel in the body.  The Keto Diet is a way of eating that restricts carbohydrates (sugar, breads, pastries, and other grains) so that the body starts using fat for energy.

The body can “burn” or utilize either sugar (glucose) or ketones for energy. Ketones are made by the liver and are formed when sugar-glucose is not readily available either because of fasting or a carb-restricted diet.

Fat burning has some significant advantages. The metabolism of sugars and starches produces more inflammatory compounds than the metabolism of fats. So, people who have inflammation and pain may benefit from switching their dietary choices from high-sugar to low sugar/high fat.

Reducing sugar and starch from the diet, forgoing candies, pastries, breads, and pasta, is generally a positive and healthy change. The high incidence of obesity in the Western world is primarily from eating too many of these highly processed foods that taste good, are addictive, but have low nutrient value and too many calories.

It is not just that these foods provide excessive calories and make us fat. The most serious diseases that confront us today are from disrupted metabolism. Dis-metabolism is what gives wide swings in the sugar/insulin balance that maintains brain and nervous system function, and is vital for every other organ and system in the body. Ever suffer from a blood sugar crash? That is a breach of the delicate blood sugar balance.

The Ketogenic Diet has been shown to help several medical conditions. These include epilepsy, which is excessive electrical brain activity causing seizures, polycystic ovary syndrome, characterized by multiple cysts in the ovaries causing hormone imbalances, some cancer tumors, which may feed off sugar, Diabetes, Autism, and obesity. Blood pressure and cholesterol may improve on a high fat/low carb approach. https://www.healthline.com/nutrition/15-conditions-benefit-ketogenic-diet#section1

Fat distribution on the body is a sign of disrupted metabolism. Abdominal fat deposits and fat that invades skeletal muscle and the liver are considered general health risks for Diabetes Type II and Cardiovascular/Heart disease. Cognitive decline in the form of Parkinson’s, Dementia, and Alzheimer’s are also thought to be risks of our high sugar and starch diets.

There is also growing evidence that heart disease is actually a disease of inflammation, not a disease of cholesterol in the arteries. The blood vessels may become more brittle on a high carb diet. This is called atherosclerosis. Reducing carbs is of great benefit to the cardiovascular system. https://www.sciencedaily.com/releases/2008/03/080313124430.ht

So, is the Keto Diet right for you? If you suffer from any of the above conditions, the Keto approach may help. Keto Diet enthusiasts point out that people eating our American diet consisting of massive amounts of sugars and starches (from bread, pasta, and pastries) are destroying their bodies’ blood sugar balance.  Sugar and starches stimulate insulin to secrete into the blood. Insulin is the hormone messenger that opens the cell wall so that glucose is transported through the cell membrane into the cells. Eventually, the cells start to resist the insulin message, and that is the start of Diabetes Type II, or insulin resistance.

People do often lose weight and feel better because healthy fats are less inflammatory than sugary and starchy foods.

But the answer is not a one-size-fits-all. According to animal studies, it may depend on what kind of diet the individual was raised on. High sugar and high-fat diets in the formative years both may yield a lack of flexibility in how fat and sugar are later metabolized.

Beware if you have any symptoms of liver/gall bladder congestion such as bloating, gas, gall bladder cramping or pain, pale-colored stool, or difficulties with digesting fats, and get help before you launch.

In my experience with patients, I have seen that individuals who have gall bladder issues, such as stones or congestion from thickened or decreased liver bile, suffer when they switch to a high-fat diet. I have seen people who only had mild gall bladder symptoms turn on a firestorm with a sudden increase in dietary fat.

One of bile’s functions is to promote the emulsification of dietary fat, allowing it to be broken down and mixed with other fluids so it can be absorbed into the bloodstream. This can be imagined as similar to the way dish soap breaks down oil and fat on dishes so that the fat can be washed away.

The addition of Lecithin or bile salts supplementation may improve and assist bile formation.

Supporting the liver and gall bladder with natural remedies or cleanses may be enough. Or you may want to opt for a higher protein/moderate fat regime like Paleo or Mediterranean diets.

There are other risks to be aware of. If the high dietary fat can be metabolized correctly because the bile and enzymes are present, the biggest risk of the Keto Diet is nutrient deficiencies. Minerals and vitamins are not present in large quantities in fats, except for Vitamins A, D, and F. Animal tissue and organs and plant foods are the dietary sources of vitamins and minerals. Supplementation cannot be provided sufficiently over a long period of time but can serve to assist short term. https://perfectketo.com/keto-micronutrients

The Keto Diet is high fat/moderate protein. Protein breaks down to amino acids and peptides, which are used for every process in the body. Sufficient protein is important on Keto regimens to maintain muscle mass. Muscles burn more calories than fat so eating protein is part of building and maintaining a strong, lean body. Calculating fat/protein ratios to be successful at Keto for weight loss and general health depends on your current body mass and activity level. Protein is measured in grams, and are listed here https://ketodietapp.com/Blog/lchf/All-You-Need-to-Know-About-Protein-on-a-Low-Carb-Ketogenic-Diet

People who follow Keto need to be aware of their protein/fat ratio. Too much protein can slow ketogenesis (the formation of ketones for cell fuel). The body uses glucose first, protein second, and fats last. Restricting carbs without sufficient protein may cause a breakdown of muscle tissue. And don’t forget that the heart is a muscle! There are formulas for determining the correct ratio of protein to fat. Click here for help calculating the ratio. https://perfectketo.com/keto-macro-calculator/

We can learn a lot about human dietary needs from studying native diets for people who lived off the land and had to survive on what Nature provided in their local habitats. The Inuit and Eskimos of the far North ate few vegetables due to the short growing season but escaped all modern diseases. The muscle and organ meats of fish and animals provided their vitamins and minerals.

According to Harold Draper, a biochemist and expert in Eskimo nutrition, there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. https://www.discovermagazine.com/health/the-inuit-paradox

Check out Dietdoctor.com for recipes and videos about high fat/low carb diets.

Regardless, corralling your sweet tooth, and passing up the sweets and snacks, is the only way to travel the road to health. There is a reason sugar and junk food is so hard to give up. The lack of nutrients triggers biochemical reactions so that the body starts to crave more and more Frankenstein foods. So darn unfair but there it is.

The key is to be wise about your own body. If you are struggling to lose weight the Keto Diet may help. Assess your nutrients and be sure you don’t become deficient. I do not recommend the Keto Diet as a life-long regimen, unless you are handling a medical condition like epilepsy or cancer. Ancestral nutrition teaches us that human diets have rarely been so restrictive, and then only when the environment demanded it.

Humans are basically Omnivores, which means that we eat protein from plants and animals, fat from plants and animals, grains, vegetables, and fruits. This diversity has allowed humans to thrive from the desserts to the Arctic.

It is only in very recent history that we became Snackivores and Sugar Addicts. We would be wise to fall in love with real food again. All we have to lose is obesity, heart disease, cancer, and senility. Hmmmm.