Healthy Nutrition: More Bad Health Advice Falls by the Wayside By Dr. Jonny Bowden

After years of getting a bad rep for being high in cholesterol, eggs are making their way back to the breakfast table. That's because of an ingenious new study by Volek et al.¹ who investigated the effect of a carbohydrate-restricted diet on disease-causing inflammation. (Inflammation is a contributing factor in a host of diseases including Alzheimer's, cancer, strokes, diabetes and obesity).

In the study, 28 overweight men consumed a diet of 17% carbohydrate, 57% fat, and 26% protein for 12 weeks. Half the men were given a diet which included about three whole eggs per day and half ate the same diet without eggs. Both groups were allowed to eat as many calories as they liked, as long as the proportions of carbs, fats, and protein were the same.

At the end of the study, researchers tested the blood of the subjects for levels of inflammation and a valuable compound called adiponectin that is secreted by fat cells. You want more adiponectin in your blood because it helps regulate insulin sensitivity and fat metabolism.

The men who ate the low carb diet that included eggs had significantly lower levels of inflammation and higher levels of adiponectin than the group that didn't eat eggs!

Volek and his team speculate that the eggs make a significant contribution to the anti-inflammatory effects of a low-carb diet possibly due to two factors -- the cholesterol in the eggs which increases HDL "good" cholesterol and the antioxidant lutein (found in the yolk) which lowers inflammation.

So much for not eating eggs because they have "cholesterol"!

Reference

1. Volek JS et al. Nutr Metab (Lond). 2008; 5: 6.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology and the author of five books including The 150 Healthiest Foods on Earth. His latest book is The Most Effective Cures on Earth.]

Healthy Recipes: Horseradish Crusted Salmon By Kelley Herring

Spicy horseradish goes swimmingly with wild salmon, and provides isothiocyanates -- cancer fighting nutrients found in cruciferous vegetables.¹ This simple dish is quick to prepare and yields restaurant-quality results.

Time To Table: 20 minutes

Serves: 6

Healing Nutrient Spotlight
Excellent source of protein, thiamin, riboflavin, potassium, selenium, omega-3
Good source of folate, iron, magnesium
Low carb, low sugar, gluten-free

Ingredients
36 ounces wild salmon fillets (6, 6 ounce pieces)
8 tbsp organic horseradish
1 whole organic shallot, minced
2 slices organic whole grain bread
1 tsp Celtic sea salt
1/2 tsp freshly ground black pepper
2 tbsp organic extra virgin olive oil
2 tbsp fresh dill, chopped

Preparation
Heat oven to 450° and position rack 8 to 12 inches from heat. Place bread in the bowl of a food processor and pulse until coarsely chopped (1/4- to 1/8-inch pieces). Add 1/2 teaspoon salt, 1/4 teaspoon pepper, shallot, dill, horseradish, and olive oil. Pulse just until combined; set aside. Rub bottom and sides of a 12-by-17-inch pan with olive oil. Place salmon on pan, spacing fillets 2 inches apart. Sprinkle salmon with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Pat mixture onto top of each fillet. Bake until just cooked through, 5 to 6 minutes. Turn heat to broil, and cook until tops are a rich golden brown, 1 to 2 minutes. Serve immediately.

Nutrition Information
317 calories, 16 g total fat, 2.4 g saturated fat, 0 g trans fat, 7 g monounsaturated fats, 5 g polyunsaturated fats, 92 mg cholesterol, 568 mg sodium, 8 g carbohydrate, 1 g fiber, 2.5 g sugars, 35 g protein

Reference

1. Verhoeven, D.T.H., et al. 1996. Cancer Epidemiol. Biomarkers Prev. 5: 733-748.

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility.]

__________________________________________________
These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 04-25-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/