Nutrition

Eggs?

 

An association between egg consumption and the risk of CVD and mortality was studied in a prospective cohort study of 21,327 participants of the Pysician's Health Study I conducted from 1982 to 1995. Physician's consumption of eggs was assessed with a food questionnaire. In a 20 year follow up it was found that those men who consumed 7 or more eggs per week were found to have a modest increase in risk of Cardiovascular disease. A greater risk was found in participants with Type II diabetes. 

Thus the recommendation to limit egg consumption to 6 or less a week. 
It is important to understand that the test subjects in this study were male physicians aged 40-86 and mainly caucasian. It was also found that the increased  egg consumption was related to men who died, not the men who had increased heart attack and stroke. These men were also more likely to smoke, eat more vegetables (huh?) drink and exercise less. What was not studied is what else the men were eating with the eggs and the rest of the day. 
The Physicians Health Study was quite large. It was designed to study a multitude of questions but not really effectively answer those questions. Many abstracts were written from the data collected, including aspirin's effect on heart attacks, heart disease, Parkinsons disease, cataracts and the list goes on.
In a follow up study. A prospective study of egg consumption and risk of cardiovascular disease in men and women. results differed. While this study also used a questionnaire it was found that there was no evidence of an overall significant association between egg consumption and risk of CVD or stroke in either men or women. There was enough increase of risk associated with diabetes (type was not specified in the abstract) that should warrant further study. 
There were studies conducted in other countries whose results also reveal no or less association of eggs and CVD. 

What would really be valuable is a study that looks at egg consumption and Paleo eating Crossfitters. Because isn't that what we are? Not sedentary, smoking, trans fat eating, high calorie dieters.  

What does this mean to me and my breakfast? Well, I plan to eat my eggs. I am too lazy to separate the yolks from the whites. I tend to eat two at a time. I also put eggs in my salads. I also get on food kicks. I'll spend a week eating eggs then I'll get bored and lay off them for a while. I am unaware of any studies that assess periodic over consumption of eggs. 
What does it mean to you? You'll have to decide. I say enjoy your eggs. As you begin your paleo life, the convenience of eggs cannot be denied. Soon you'll be eating last nights left over chicken breast and broccoli for breakfast and rely less on the traditional morning foods. 
More info to come about the lovely egg.

Remember. 
Living Paleo is a choice of a lifestyle that begins with your diet. 

How to Transition to Paleo

There are a couple of ways to transition the way you eat to be more like a healthy caveman. The quickest is to go cold turkey. Ditch the filthy carbs, sugar, dairy and beans. Replace those foods with wonderful and delicious vegetables, nuts and seeds and lean meats. Simple! Maybe.

This method may work for some and I encourage it whole heartedly. For others, it may be too much restriction too soon. Here are a few ideas on making that transition.

• Use the chart in the Zone Diet article to figure out our block requirements. If you have questions, ask me. 
• Identify the foods in your diet that you should completely avoid. Start with the processed sugars. Now get that crap out of your house. Make a list of what has got to go and then prioritize that list. By now you have the resources to figure out what the good and bad foods are.  Consider what you will replace those foods with, if anything. 
• Make a decision on those "gray area" foods. Will you or won't you include them in your new healthy habits?
• Plan, Plan, Plan. If you don't know what you can eat then you will eat anything. 
• If you are unwilling to completely give up grains, at least make a commitment to eat less of them. Using your newfound knowledge, replace some of those grain carb blocks with vegetable carb blocks.
• When in doubt, eat vegetables!
• Plan, Plan, Plan. Start with breakfast. Plan a weeks worth of Paleo morning meals and stick to it. After a few days add in lunches. By the start of next week you should ready to add in the evening meal. 
• Read, Read, Read. Seriously, the more you read about changing your habits the easier it gets. Everyday give yourself 10 minutes to read an article or one of the great blogs that I have linked on this site. Aside from the fact that knowledge is power, it will give you a sense that this lifestyle is doable.
• Learn to cook. It does not have to be complicated. Paleo recipes generally are not difficult because the foods are simple themselves.
• Try new vegetables. Even if you normally don't like  "X" food you may find and new preparation that is delicious. 
• Grill (but don't overcook) a load of chicken. Freeze and have handy to pull out for lunches, to add to salads or soups, and quick dinners.
• Buy a roasted chicken from Sam's, Costco or Dierbergs.(I don't much care for the others that are available) Put it in the fridge at home or at work. Eat it! (no skin please) That chicken can go a long way. You can eat it cold or warm. I do eat the legs and thighs. Some paleo resources say don't because of the fat content. I happen to like dark meat. I think paleo man did to.
• Eat colorful foods. If your plate is full of brown foods then you've got trouble. 
• Use smaller plates
• Make sure your vegetables take up at least half the space on your plate. 

Put in the time and effort now. It takes a while to create habits. It won't be long before you no longer have to consider your food choices, you will simply make the right ones.

Post your comments, questions, concerns and most of all ideas to comments.  

Paleo in a Nutshell