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  • What About Animal Protein and Vegetarians’ Stroke Risk?  | NutritionFacts.org

    What About Animal Protein and Vegetarians’ Stroke Risk?  | NutritionFacts.org

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    Might animal protein-induced increases in the cancer-promoting growth hormone IGF-1 help promote brain artery integrity? 

    In 2014, a study on stroke risk and dietary protein found that greater intake was associated with lower stroke risk and, further, that the animal protein appeared particularly protective. Might that help explain why, as shown in the graph below and at 0:31 in my video Vegetarians and Stroke Risk Factors: Animal Protein?, vegetarians were recently found to have a higher stroke rate than meat eaters?

    Animal protein consumption increases the levels of a cancer-promoting growth hormone in the body known as IGF-1, insulin-like growth factor 1, which “accelerates the progression of precancerous changes to invasive lesions.” High blood concentrations are associated with increased risks of breast, colorectal, lung, and prostate cancers, potentially explaining the association between dairy milk intake and prostate cancer risk, for example. However, there are also IGF-1 receptors on blood vessels, so perhaps IGF-1 promotes cancer and brain artery integrity.

    People who have strokes appear to have lower blood levels of IGF-1, but it could just be a consequence of the stroke rather than the cause. There weren’t any prospective studies over time until 2017 when researchers found that, indeed, higher IGF-1 levels were linked to a lower risk of stroke—but is it cause and effect? In mice, the answer seems to be yes, and in a petri dish, IGF-1 appears to boost the production of elastin, a stretchy protein that helps keep our arteries elastic. As you can see in the graph below and at 1:41 in my video, higher IGF-1 levels are associated with less artery stiffness, but people with acromegaly, like Andre the Giant, those with excessive levels of growth hormones like IGF-1, do not appear to have lower stroke rates, and a more recent study of dietary protein intake and risk of stroke that looked at a dozen studies of more than half a million people (compared to only seven studies with a quarter million in the previous analysis), found no association between dietary protein intake and the risk of stroke. If anything, dietary plant protein intake may decrease the risk of stroke. 

    However, those with high blood pressure who have low IGF-1 levels do appear to be at increased risk of developing atherosclerosis, which is the thickening of the artery walls leading up to the brain, but no such association was found in people with normal blood pressure. So, there may be “a cautionary lesson for vegans” here. Yes, a whole food, plant-based diet “can down-regulate IGF-1 activity” and may slow the human aging process, not to mention reduce the risk of some of the common cancers that plague the Western world. But, “perhaps the ‘take-home’ lesson should be that people who undertake to down-regulate IGF-1 activity [by cutting down on animal protein intake] as a pro-longevity measure should take particular care to control their blood pressure and preserve their cerebrovascular health [the health of the arteries in their brain] – in particular, they should keep salt intake relatively low while insuring an ample intake of potassium” to keep their blood pressures down. So, that means avoiding processed foods and avoiding added salt, and, in terms of potassium-rich foods, eating beans, sweet potatoes, and dark-green leafy vegetables. 

    Might this explain the higher stroke risk found among vegetarians? No—because dairy and egg whites are animal proteins, too. Only vegans have lower IGF-1 levels in both men and women, so low levels of IGF-1 can’t explain why higher rates of stroke were found in vegetarians. Then what is it? I think the best explanation for the mystery is something called homocysteine, which I cover next. 

    If you aren’t familiar with IGF-1, my videos Flashback Friday: Animal Protein Compared to Cigarette Smoking and How Not to Die from Cancer are good primers. 

    Beyond eating a plant-based diet, how else can we lower our blood pressure? Check out the chapter of hypertension in my book How Not to Die at your local public library. 

    This is the eighth video in a 12-part series on vegetarians’ stroke risk. If you missed any of the previous ones, check out the related posts below.

    Coming up, we turn to what I think is actually going on:

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    Michael Greger M.D. FACLM

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  • The Stroke Risk of Vegetarians  | NutritionFacts.org

    The Stroke Risk of Vegetarians  | NutritionFacts.org

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    The first study in history on the incidence of stroke in vegetarians and vegans suggests they may be at higher risk.

    “When ranked in order of importance, among the interventions available to prevent stroke, the three most important are probably diet, smoking cessation, and blood pressure control.” Most of us these days are doing pretty good about not smoking, but less than half of us exercise enough. And, according to the American Heart Association, only 1 in 1,000 Americans is eating a healthy diet and less than 1 in 10 is even eating a moderately healthy diet, as you can see in the graph below and at 0:41 in my video Do Vegetarians Really Have Higher Stroke Risk?. Why does it matter? It matters because “diet is an important part of stroke prevention. Reducing sodium intake, avoiding egg yolks, limiting the intake of animal flesh (particularly red meat), and increasing the intake of whole grains, fruits, vegetables, and lentils….Like the sugar industry, the meat and egg industries spend hundreds of millions of dollars on propaganda, unfortunately with great success.” 

    The paper goes on to say, “Box 1 provides links to information about the issue.” I was excited to click on the hyperlink for “Box 1” and was so honored to see four links to my videos on egg industry propaganda, as you can see below and at 1:08 in my video

    The strongest evidence for stroke protection lies in increasing fruit and vegetable intake, with more uncertainty regarding “the role of whole grains, animal products, and dietary patterns,” such as vegetarian diets. One would expect meat-free diets would do great. Meta-analyses have found that vegetarian diets lower cholesterol and blood pressure, as well as enhance weight loss and blood sugar control, and vegan diets may work even better. All the key biomarkers are going in the right direction. Given this, you may be surprised to learn that there hadn’t been any studies on the incidence of stroke in vegetarians and vegans until now. And if you think that is surprising, wait until you hear the results. 

    “Risks of Ischaemic Heart Disease and Stroke in Meat Eaters, Fish Eaters, and Vegetarians Over 18 Years of Follow-Up: Results from the Prospective EPIC-Oxford Study”: There was less heart disease among vegetarians (by which the researchers meant vegetarians and vegans combined). No surprise. Been there, done that. But there was more stroke, as you can see below, and at 2:14 in my video

    An understandable knee-jerk reaction might be: Wait a second, who did this study? Was there a conflict of interest? This is EPIC-Oxford, world-class researchers whose conflicts of interest may be more likely to read: “I am a member of the Vegan Society.”

    What about overadjustment? When the numbers over ten years were crunched, the researchers found 15 strokes for every 1,000 meat eaters, compared to only 9 strokes for every 1,000 vegetarians and vegans, as you can see below and at 2:41 in my video. In that case, how can they say there were more strokes in the vegetarians? This was after adjusting for a variety of factors. The vegetarians were less likely to smoke, for example, so you’d want to cancel that out by adjusting for smoking to effectively compare the stroke risk of nonsmoking vegetarians to nonsmoking meat eaters. If you want to know how a vegetarian diet itself affects stroke rates, you want to cancel out these non-diet-related factors. Sometimes, though, you can overadjust

    The sugar industry does this all the time. This is how it works: Imagine you just got a grant from the soda industry to study the effect of soda on the childhood obesity epidemic. What could you possibly do after putting all the studies together to conclude that there was a “near zero” effect of sugary beverage consumption on body weight? Well, since you know that drinking liquid candy can lead to excess calories that can lead to obesity, if you control for calories, if you control for a factor that’s in the causal chain, effectively only comparing soda drinkers who take in the same number of calories as non-soda-drinkers, then you could undermine the soda-to-obesity effect, and that’s exactly what they did. That introduces “over adjustment bias.” Instead of just controlling for some unrelated factor, you control for an intermediate variable on the cause-and-effect pathway between exposure and outcome.

    Overadjustment is how meat and dairy industry-funded researchers have been accused of “obscuring true associations” between saturated fat and cardiovascular disease. We know that saturated fat increases cholesterol, which increases heart disease risk. Therefore, if you control for cholesterol, effectively only comparing saturated fat eaters with the same cholesterol levels as non-saturated-fat eaters, that could undermine the saturated fat-to-heart disease effect.

    Let’s get back to the EPIC-Oxford study. Since vegetarian eating lowers blood pressure and a lowered blood pressure leads to less stroke, controlling for blood pressure would be an overadjustment, effectively only comparing vegetarians to meat eaters with the same low blood pressure. That’s not fair, since lower blood pressure is one of the benefits of vegetarian eating, not some unrelated factor like smoking. So, that would undermine the afforded protection. Did the researchers do that? No. They only adjusted for unrelated factors, like education, socioeconomic class, smoking, exercise, and alcohol. That’s what you want. You want to tease out the effects of a vegetarian diet on stroke risk. You want to try to equalize everything else to tease out the effects of just the dietary choice. And, since the meat eaters in the study were an average of ten years older than the vegetarians, you can see how vegetarians could come out worse after adjusting for that. Since stroke risk can increase exponentially with age, you can see how 9 strokes among 1,000 vegetarians in their 40s could be worse than 15 strokes among 1,000 meat-eaters in their 50s. 

    The fact that vegetarians had greater stroke risk despite their lower blood pressure suggests there’s something about meat-free diets that so increases stroke risk it’s enough to cancel out the blood pressure benefits. But, even if that’s true, you would still want to eat that way. As you can see in the graph below and at 6:16 in my video, stroke is our fifth leading cause of death, whereas heart disease is number one. 

    So, yes, in the study, there were more cases of stroke in vegetarians, but there were fewer cases of heart disease, as you can see below and at 6:29. If there is something increasing stroke risk in vegetarians, it would be nice to know what it is in hopes of figuring out how to get the best of both worlds. This is the question we will turn to next. 

    I called it 21 years ago. There’s an old video of me on YouTube where I air my concerns about stroke risk in vegetarians and vegans. (You can tell it’s from 2003 by my cutting-edge use of advanced whiteboard technology and the fact that I still had hair.) The good news is that I think there’s an easy fix.

    This is the third in a 12-video series on stroke risk. Links to the others are in the related posts below.

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    Michael Greger M.D. FACLM

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  • Easy Lemon Bars Recipe

    Easy Lemon Bars Recipe

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    This recipe for Lemon Bars is quick to make, and everyone absolutely loves them!

    With a perfect balance of sweet and tart, these bars have a lemon custard filling on top of a buttery shortbread crust.

    Five lemon bars stacks on top of each other with a bite taken out of the top
    • They’re easy to make and use ingredients I always have on hand.
    • They have a perfect balance between sweet and tart.
    • They can be made ahead of time and freeze well.
    lemon bars being prepared

    Here’s What You’ll Need For Perfect Lemon Bars

    Crust: What makes these so good? First, that crumbly buttery shortbread crust. Use real butter for the best flavor.

    And the FRESH lemon… Second, to make this lemon bar recipe, fresh lemon is the best choice. You will need both lemon zest and juice for lots of lemony flavor.

    Other ingredients: Eggs, sugar, and flour help bring it all together. They’re topped off with powdered sugar… LOTS of powdered sugar.

    Like most fruit, lemons can range in size, but on average, each lemon will give you about 3 tablespoons of fresh lemon juice. Each lemon will provide about 1 tablespoon of lemon zest using a microplane grater.

    a plate of lemon bars

    If you’re looking for a bright and cheery dessert for your upcoming spring or summer party, make these sweet and tangy refreshing lemon bars!

    A Lot of Love for Lemons

    Did you make these Lemon Bars? Be sure to leave a rating and a comment below!

    slices of Easy Lemon Bars Recipe on a plate

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    Easy Lemon Bars Recipe

    Classic lemon bars have a sweet tangy lemon curd baked on top of a buttery shortbread crust.

    Prep Time 15 minutes

    Cook Time 40 minutes

    Total Time 55 minutes

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    For the Crust:

    • Preheat oven to 350°F and lightly grease a 9×9 inch pan.

    • In a mixing bowl, combine flour, ½ cup powdered sugar, and salt. Cut the butter into the mixture until crumbly and then press into the bottom of the pan.

    • Bake for 15-18 minutes until lightly golden. Meanwhile, make the filling.

    For the Filling:

    • In another mixing bowl, whisk all the filling ingredients together until combined.

    • Pour over the cooked crust and place back in the oven for 17-20 minutes until filling is set.

    • Cool completely, dust with remaining powdered sugar, and cut into squares.

    Store lemon bars in the fridge in a covered container for up to 4 days. 

    Calories: 179 | Carbohydrates: 25g | Protein: 2g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 49mg | Sodium: 111mg | Potassium: 39mg | Sugar: 16g | Vitamin A: 265IU | Vitamin C: 2.5mg | Calcium: 14mg | Iron: 0.7mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Dessert
    Cuisine American
    Easy Lemon Bars Recipe with a title
    Easy Lemon Bars Recipe with shortbread crust and writing
    Easy Lemon Bars Recipe on a plate and close up photo with a title
    easy to make Easy Lemon Bars Recipe with a title

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    Melanie

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  • Easy Microwave Poached Eggs – Simply Scratch

    Easy Microwave Poached Eggs – Simply Scratch

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    Love poached eggs, but don’t want all the hassle? These Easy Microwave Poached Eggs are the BEST way to quickly and nearly effortlessly make poached eggs. And it only takes a few minutes!

    Microwave Poached Eggs

    Looking for an easy way to poach eggs? I’ve got you.

    If you want to poach an egg (or 2!), this microwave method is by far the easiest. I first learned of this method in 2021 and haven’t made poached eggs the classic way since. In this post, I’m making 2 eggs, however the step-by-step and printable recipe is written for 1 egg. Simply double the ingredients and microwave eggs separately to ensure success.

    ingredients for Microwave Poached Eggsingredients for Microwave Poached Eggs

    To Make These Microwave Poached Eggs You Will Need:

    bring water to boilbring water to boil

    Bring 1 cup of water to a boil. If making 2 eggs, boil 2 cups of water

    add vinegar to ramekinsadd vinegar to ramekins

    Meanwhile, add 1-1/4 teaspoons white vinegar to a microwave safe ramekin or bowl. If you’re making 2 eggs, you will need to make each egg in its own ramekin.

    crack eggs into shallow bowlscrack eggs into shallow bowls

    And then crack egg(s) into shallow bowl. This is optional, but it is easier to add the egg to the hot vinegar/water bath and avoid getting splashed with hot liquids.

    fill one ramekin/bowl with half of the waterfill one ramekin/bowl with half of the water

    Once the water is boiling, pour the water into the vinegar in the ramekin.

    add egg to the ramekinadd egg to the ramekin

    Immediately –BUT CAREFULLY– add the egg slowly into the hot vinegar water.

    add remaining water and egg to second ramekinadd remaining water and egg to second ramekin

    Use oven mitts or a thick towel to transfer the ramekin into the microwave for 30 seconds. Then carefully (use a kitchen towel or oven mitt if the ramekin is hot) remove the ramekin.

    carefully flip the eggcarefully flip the egg

    Use a large spoon or slotted spoon to carefully and slowly, turn the egg over and then microwave for an additional 15 to 20 seconds or until whites are set.

    Once the whites are set, use a slotted spoon to remove the poached egg and drain on paper towel.

    If Making Two Eggs: Once the first egg is draining on paper towel, quickly make the second egg. Pour the other half of the boiling water (I keep it boiling on the stove) into a second ramekin with vinegar and carefully add the second egg. Microwave the second egg for 30 seconds, carefully flip the egg in the vinegar water and microwave for an additional 15 to 20 seconds OR until whites are set. Transfer poached egg to paper towel lined plate to remove excess water before serving.

    In my experience, making 2 eggs at the same time in the microwave, throws off the cook times.

    Microwave Poached EggsMicrowave Poached Eggs

    Ways To enjoy Poached Eggs:

    Microwave Poached EggsMicrowave Poached Eggs

    Enjoy! And if you give this Microwave Poached Eggs recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

    Microwave Poached EggsMicrowave Poached Eggs

    Yield: 1 serving

    Microwave Poached Eggs

    Love poached eggs, but don’t want the hassle? These Easy Microwave Poached Eggs are the BEST way to quickly and nearly effortlessly make poached eggs. 

    • 1 cups water
    • teaspoons white vinegar
    • 1 large egg
    • kosher salt, for serving
    • freshly ground black pepper, for serving
    • Bring 1 cup of water to a boil.

    • Meanwhile, add 1¼ teaspoons white vinegar to a microwave-safe ramekin or bowl.

    • In a separate small bowl, crack and add the egg.

    • Once the water is boiling, carefully pour into the ramekin with the vinegar. Immediately –BUT STILL CAREFULLY– add the egg slowly into the hot vinegar water.

    • Use oven mitts or a thick towel to transfer the ramekins into the microwave and cook for 30 seconds, carefully (still using a kitchen towel if the ramekin is hot) remove the ramekin.

    • Use a slotted spoon to carefully and slowly, turn the egg over and then microwave for an additional 15 to 20 seconds OR until whites are set.Once the whites are set, use a slotted spoon to remove and drain on paper towel.
    • If Making Two Eggs: Once the first egg is draining on paper towel, quickly make the second egg. Pour the other half of the boiling water (I keep it boiling on the stove) into the second ramekin and carefully add the second egg. Microwave the second egg for 30 seconds, carefully flip the egg in the vinegar water and microwave for an additional 15 to 20 seconds OR until whites are set. Transfer poached egg to paper towel lined plate before serving.In my experience, making 2 eggs at the same time in the microwave, throws off the cook times.
    • See blog post for ways to enjoy poached eggs.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 2eggs, Calories: 145kcal, Carbohydrates: 1g, Protein: 13g, Fat: 10g, Saturated Fat: 3g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g, Trans Fat: 0.04g, Cholesterol: 372mg, Sodium: 166mg, Potassium: 138mg, Sugar: 0.4g, Vitamin A: 540IU, Calcium: 71mg, Iron: 2mg

    This post may contain affiliate links.

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    Laurie McNamara

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  • Spaghetti Carbonara

    Spaghetti Carbonara

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    Creamy, delicious, and incredibly easy!

    Spaghetti carbonara combines crispy pancetta, parmesan cheese, and a creamy sauce made from simple ingredients you likely have on hand.

    plated Spaghetti Carbonara
    • The sauce is so rich and creamy and this pasta has lots of flavor.
    • Carbonara is made with pancetta or bacon—and you likely have the rest of the ingredients on hand.
    • This recipe is quick enough to make for a weeknight meal.
    • It’s a simple technique that creates a restaurant-worthy dish at home.
    ingredients to make Spaghetti Carbonara

    Ingredients for Carbonara

    Meat: In Italy, guanciale, which is cured pork jowl or pork cheek, is typically used for pasta carbonara, but it’s hard to find where I live so I use pancetta in place for a smoky salty flavor. If you don’t have pancetta, use bacon in place.

    Cheese: While it’s common to use parmesan cheese in North America, traditionally, a spaghetti carbonara recipe is made with pecorino romano cheese. Either works well, I use parmesan as I always have it on hand.

    Eggs: Eggs add richness to the sauce and create a creamy (a traditional carbonara sauce does not contain cream). I use whole eggs in this recipe.

    Pasta: Any long pasta works well in this recipe; I use spaghetti for a classic spaghetti carbonara.

    Spaghetti carbonara with bacon and parsley on top

    How to Make Spaghetti Carbonara

    1. Prep Sauce: Whisk eggs, parmesan cheese, & black pepper in a bowl & set aside.
    2. Boil Pasta: Cook pasta until it is ‘al dente’. Do not rinse the pasta.
    3. Toss Together: Quickly add the egg mixture to the hot cooked pasta & toss to combine.
    4. Top with a sprinkle of parmesan cheese and a little chopped parsley for garnish!

    This pasta carbonara recipe has a creamy sauce with an egg base. The heat from the noodles cooks the eggs.

    • Ensure eggs are at room temperature and whisked before cooking the pasta.
    • Have all ingredients prepared, the pasta has to be hot to cook the egg. If it’s too hot, the sauce will not have a smooth consistency.
    • Remove the pan from the heat just before tossing the egg mixture with the hot pasta.
    • Reserve some pasta cooking water to adjust the consistency of the sauce.

    More Italian Inspired Favorites

    Did you enjoy this Spaghetti Carbonara? Leave a rating or a comment below!

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    Spaghetti Carbonara

    Spaghettini carbonara features pasta in a deliciously creamy parmesan sauce with savory pancetta.

    Prep Time 10 minutes

    Cook Time 20 minutes

    Total Time 30 minutes

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    • In a medium bowl, whisk together eggs, parmesan cheese, and black pepper. Set aside.

    • In a large skillet, cook pancetta over medium heat until crisp. Remove from the pan with a slotted spoon and set aside. Add garlic to the pan and cook for 1 minute.

    • Meanwhile, cook pasta in a large pot of salted water until al dente. Reserve 1 cup of pasta water. Drain well but do not rinse.

    • Add the hot drained pasta to the skillet with the garlic, and toss to coat.

    • Remove the skillet from the heat and pour in the egg mixture, mixing well with tongs. If needed, add reserved pasta water to adjust the consistency of the sauce.

    • Add the pancetta or bacon, and toss until combined. Season with additional salt to taste.

    • Serve hot, garnished with parsley or additional parmesan cheese if desired.

    • Ensure eggs are at room temperature before beginning.
    • This dish comes together fast. Prepare all ingredients before beginning.
    • Cook the pasta until it is ‘al dente’ or firm.
    • Do not rinse the pasta, the starch helps the sauce cling.
    • Add a bit of pasta water if needed to create a creamy consistency.
    • Carbonara will keep in the refrigerator for 3-4 days. Because of the creamy sauce it is not recommended to freeze. 

    Calories: 437 | Carbohydrates: 57g | Protein: 20g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 102mg | Sodium: 395mg | Potassium: 241mg | Fiber: 2g | Sugar: 2g | Vitamin A: 250IU | Vitamin C: 0.3mg | Calcium: 227mg | Iron: 1.6mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Main Course
    Cuisine American, Italian
    close up of plated Spaghetti Carbonara with a title
    plated Spaghetti Carbonara with a title
    Spaghetti Carbonara with pancetta in a bowl
    bowl of Spaghetti Carbonara with writing

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    Holly Nilsson

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  • 7 Layer Salad

    7 Layer Salad

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    This overnight 7-layer salad is a vibrant make-ahead dish that’s fresh, crunchy, and delicious!

    Layers of fresh lettuce, veggies, cheese, and bacon are topped with a creamy dressing to make this seven layer salad!

    finished 7 Layer Salad

    What is 7 Layer Salad?

    A classic 7-layer salad recipe starts with a base of crisp iceberg lettuce followed by 6 additional layers. We add tomatoes, peas, green onions, hard-boiled eggs, cheese, and bacon with a mayonnaise-based dressing added in the middle.

    • A little “chill” time (overnight) is recommended making this salad recipe potluck perfect.
    • Prepare it the night before; a seven-layer salad recipe stays crispy until ready to serve even with the salad dressing on top!
    • Serve it in a trifle or glass bowl so everyone can see the delicious layers!
    lettuce, mayonnaise, sour cream, bacon, cheese, peas, tomatoes, sugar, hard-boiled eggs, onions, and seasonings with labels to make 7 Layer Saladlettuce, mayonnaise, sour cream, bacon, cheese, peas, tomatoes, sugar, hard-boiled eggs, onions, and seasonings with labels to make 7 Layer Salad

    What’s in Seven Layer Salad? 

    Mix and match the ingredients! I add 7 layers but you can add as many as you’d like to this overnight salad.

    Lettuce: Iceberg will stay extra crunchy due to its high water content, so it’s great in an overnight salad. Wash it first and then dry it very well (I use a salad spinner).

    Vegetables: Tomatoes, peas, and sliced green onions add texture, color, and visual interest to a 7 layer salad!

    Bacon & Eggs: Bacon and hard-boiled eggs add texture, color, and a boost of healthy protein. I keep the bacon on the side and sprinkle it on just before serving.

    Cheese: Cheddar cheese has a sharp flavor that tastes great with sweet peas and salty bacon. Blue cheese crumbles or parmesan cheese are other excellent options.

    Variations: Chopped celery, sliced radishes, diced bell peppers, sliced mushrooms, shredded zucchini, corn, sundried tomatoes, and even shredded Brussels sprouts can be added to this salad. This is a great recipe for using up leftover bits of veggies in the fridge.

    adding ingredients together to make dressing for 7 Layer Saladadding ingredients together to make dressing for 7 Layer Salad

    Dressing for Overnight Salad

    This mayo-based sour cream dressing is super easy to make. It’s thicker than a traditional dressing, so it holds up well.

    Add in your favorite herbs or ranch-style seasonings to change it up.

    How to Make Overnight Salad

    1. Whisk mayonnaise, sour cream, sugar, and seasoned salt in a small bowl for the dressing. Set aside.
    2. Layer the ingredients in a bowl or trifle dish according to the recipe below.
    3. Top with the dressing and refrigerate overnight. Add cheese and bacon before serving.
    adding bacon and green onions to the top of a 7 Layer Saladadding bacon and green onions to the top of a 7 Layer Salad

    Storing 7-Layer Salad

    You can keep the 7-layer salad covered in the refrigerator for up to 4 days. The flavors will blend and taste even better the next day!

    More Prep Ahead Sides

    Did you make this 7 Layer Salad? Be sure to leave a rating and a comment below.

    finished 7 Layer Saladfinished 7 Layer Salad

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    7 Layer Salad

    A delicious medley of layers topped with a creamy homemade dressing and bacon crumbles makes for a colorful and hearty salad!

    Prep Time 20 minutes

    Cook Time 5 minutes

    Chill Time 4 hours

    Total Time 4 hours 25 minutes

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    • In a small bowl, mix mayonnaise, sour cream, sugar, and seasoned salt for the dressing. Set aside.

    • Wash and dry the lettuce very well. Place lettuce in the bottom of a large trifle bowl (or 9×13 pan).

    • In order, top with tomatoes, peas, green onions, and boiled eggs. Spread the dressing on top right to the edges.

    • Cover the salad and refrigerate for at least 4 hours or overnight.

    • Top with cheese and bacon before serving.

    • Feel free to substitute other vegetables for the layers. Options include bell peppers, corn, sliced celery, mushrooms, or radishes, sundried tomatoes or shredded carrots, cabbage, zucchini, or brussels sprouts!
    • To make ahead, assemble all the layers except cheese and bacon, cover, and chill. Just before serving, layer cheese and bacon on top.

    Optional Ranch Style Dressing
    1 cup mayonnaise
    ¾ cup sour cream
    ½ teaspoon garlic powder
    ½ teaspoon onion powder
    1 tablespoon fresh dill
    1 tablespoon fresh parsley
    salt & pepper to taste

    Calories: 348 | Carbohydrates: 10g | Protein: 13g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Cholesterol: 165mg | Sodium: 579mg | Potassium: 298mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1124IU | Vitamin C: 15mg | Calcium: 186mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Salad, Side Dish
    Cuisine American
    light and fresh Overnight Salad with writinglight and fresh Overnight Salad with writing
    Overnight Salad with a titleOvernight Salad with a title
    7 layer Overnight Salad with a title7 layer Overnight Salad with a title
    bowl of Overnight Salad and top view with a titlebowl of Overnight Salad and top view with a title

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    Holly Nilsson

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  • Poppy Seed Dressing

    Poppy Seed Dressing

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    Poppy seed dressing is the perfect complement to green salads and is so easy to make!

    This creamy salad dressing recipe is sweet from the honey and tangy from the vinegar and Dijon mustard with a nutty crunch from the poppy seeds.

    jar of Poppy Seed Dressingjar of Poppy Seed Dressing
    • It comes together in minutes from simple ingredients.
    • It’s filled with fresh flavor without preservatives.
    • It’s creamy, sweet, and tangy, so it pairs well with green salads, spinach salads, or salads containing berries or fruit.
    oil , poppy seeds ,vinegar , garlic powder , mayonnaise , honey , mustard , salt and pepper with labels to make Poppy Seed Dressingoil , poppy seeds ,vinegar , garlic powder , mayonnaise , honey , mustard , salt and pepper with labels to make Poppy Seed Dressing

    Ingredients For Poppy Seed Dressing

    • Honey: Provides sweetness and balances the tang from the vinegar.
    • White Wine Vinegar: This adds a tangy flavor. If you don’t have white wine vinegar, use apple cider vinegar.
    • Garlic Powder: Adds a subtle garlic flavor. For a stronger garlic flavor, use 1 clove of minced garlic.
    • Mayonnaise: Is the base of this creamy dressing while oil makes it smooth.
    • Poppy Seeds: These add a hint of nuttiness and texture.

    Variations

    • Lemon juice or zest, pineapple, or orange juice can be added in small amounts.

    How to Make Poppy Seed Dressing

    This Poppy Seed Salad Dressing recipe pairs well with green salads of any kind and is a favorite on our strawberry spinach salad.

    1. Blend egg with vinegar on low (recipe below).
    2. Slowly add olive and canola oil until emulsified.
    3. Add remaining ingredients and mix until blended. Stir in poppy seeds and season to taste.

    Storage

    Store this poppy seed dressing recipe in a jar with a tight-fitting lid in the refrigerator for up to 3 days. Shake to recombine if separation occurs.

    More Salad Dressings To Make

    Did you try this Poppy Seed Dressing? Leave a comment and rating below!

    jar of Poppy Seed Dressing with a spoonjar of Poppy Seed Dressing with a spoon

    5 from 11 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Poppy Seed Dressing

    Poppy Seed Dressing is creamy and tangy and the perfect topping for spinach salad, or chicken wraps.

    Prep Time 15 minutes

    Cook Time 20 minutes

    Total Time 35 minutes

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    • In a small bowl, whisk together white wine vinegar, honey, Dijon mustard, and garlic powder.

    • Gradually drizzle in the oil while whisking until incorporated.

    • Whisk in the mayonnaise and poppy seeds.

    • Season with salt & black pepper to taste.

    Store dressing in a tightly covered jar in the refrigerator for up to 3 days.
    Nutrition information is for 1 tablespoon of dressing.

    Calories: 82 | Carbohydrates: 4g | Protein: 0.3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 2mg | Sodium: 45mg | Potassium: 14mg | Fiber: 0.2g | Sugar: 4g | Vitamin A: 4IU | Vitamin C: 0.05mg | Calcium: 14mg | Iron: 0.2mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Dressing
    Cuisine American
    Poppy Seed Dressing with spinach salad and a titlePoppy Seed Dressing with spinach salad and a title
    fresh Poppy Seed Dressing with writingfresh Poppy Seed Dressing with writing
    homemade Poppy Seed Dressing with writinghomemade Poppy Seed Dressing with writing
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    Holly Nilsson

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  • Do Taxpayer Subsidies Play a Role in the Obesity Epidemic?  | NutritionFacts.org

    Do Taxpayer Subsidies Play a Role in the Obesity Epidemic?  | NutritionFacts.org

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    Why are U.S. taxpayers giving billions of dollars to support the likes of the sugar and meat industries?

    The rise in calorie surplus sufficient to explain the obesity epidemic was less a change in food quantity than in food quality. Access to cheap, high-calorie, low-quality convenience foods exploded, and the federal government very much played a role in making this happen. U.S. taxpayers give billions of dollars in subsidies to prop up the likes of the sugar industry, the corn industry and its high-fructose syrup, and the production of soybeans, about half of which is processed into vegetable oil and the other half is used as cheap feed to help make dollar-menu meat. You can see a table of subsidy recipients below and at 0:49 in my video The Role of Taxpayer Subsidies in the Obesity Epidemic. Why do taxpayers give nearly a quarter of a billion dollars a year to the sorghum industry? When was the last time you sat down to some sorghum? It’s almost all fed to cattle and other livestock. “We have created a food price structure that favors relatively animal source foods, sweets, and fats”—animal products, sugars, and oils.

    The Farm Bill started out as an emergency measure during the Great Depression of the 1930s to protect small farmers but was weaponized by Big Ag into a cash cow with pork barrel politics—including said producers of beef and pork. From 1970 to 1994, global beef prices dropped by more than 60 percent. And, if it weren’t for taxpayers “sweetening the pot” with billions of dollars a year, high-fructose corn syrup would cost the soda industry about 12 percent more. Then we hand Big Soda billions more through the Supplemental Nutrition Assistance Program (SNAP), formerly known as the Food Stamps Program, to give sugary drinks to low-income individuals. Why is chicken so cheap? After one Farm Bill, corn and soy were subsidized below the cost of production for cheap animal fodder. We effectively handed the poultry and pork industries about $10 billion each. That’s not chicken feed—or rather, it is! 

    This is changing what we eat. 

    As you can see below and at 2:03 in my video, thanks in part to subsidies, dairy, meats, sweets, eggs, oils, and soda were all getting relatively cheaper compared to the overall consumer food price index as the obesity epidemic took off, whereas the relative cost of fresh fruits and vegetables doubled. This may help explain why, during about the same period, the percentage of Americans getting five servings of fruits and vegetables a day dropped from 42 percent to 26 percent. Why not just subsidize produce instead? Because that’s not where the money is. 

    “To understand what is shaping our foodscape today, it is important to understand the significance of differential profit.” Whole foods or minimally processed foods, such as canned beans or tomato paste, are what the food business refers to as “commodities.” They have such slim profit margins that “some are typically sold at or below cost, as ‘loss leaders,’ to attract customers to the store” in the hopes that they’ll also buy the “value-added” products. Some of the most profitable products for producers and vendors alike are the ultra-processed, fatty, sugary, and salty concoctions of artificially flavored, artificially colored, and artificially cheap ingredients—thanks to taxpayer subsidies. 

    Different foods reap different returns. Measured in “profit per square foot of selling space” in the supermarket, confectionaries like candy bars consistently rank among the most lucrative. The markups are the only healthy thing about them. Fried snacks like potato chips and corn chips are also highly profitable. PepsiCo’s subsidiary Frito-Lay brags that while its products represented only about 1 percent of total supermarket sales, they may account for more than 10 percent of operating profits for supermarkets and 40 percent of profit growth. 

    It’s no surprise, then, that the entire system is geared towards garbage. The rise in the calorie supply wasn’t just more food but a different kind of food. There’s a dumb dichotomy about the drivers of the obesity epidemic: Is it the sugar or the fat? They’re both highly subsidized, and they both took off. As you can see below and at 4:29 and 4:35 in my video, along with a significant rise in refined grain products that is difficult to quantify, the rise in obesity was accompanied by about a 20 percent increase in per capita pounds of added sugars and a 38 percent increase in added fats. 

     

    More than half of all calories consumed by most adults in the United States were found to originate from these subsidized foods, and they appear to be worse off for it. Those eating the most had significantly higher levels of chronic disease risk factors, including elevated cholesterol, inflammation, and body weight. 

    If it really were a government of, by, and for the people, we’d be subsidizing healthy foods, if anything, to make fruits and vegetables cheap or even free. Instead, our tax dollars are shoveled to the likes of the sugar industry or to livestock feed to make cheap, fast-food meat. 

    Speaking of sorghum, I had never had it before and it’s delicious! In fact, I wish I had discovered it before How Not to Diet was published. I now add sorghum and finger millet to my BROL bowl which used to just include purple barley groats, rye groats, oat groats, and black lentils, so the acronym has become an unpronounceable BROLMS. Anyway, sorghum is a great rice substitute for those who saw my rice and arsenic video series and were as convinced as I am that we need to diversify our grains. 

    We now turn to marketing. After all of the taxpayer-subsidized glut of calories in the market, the food industry had to find a way to get it into people’s mouths. So, next: The Role of Marketing in the Obesity Epidemic

    We’re about halfway through this series on the obesity epidemic. If you missed any so far, check out the related videos below.

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    Michael Greger M.D. FACLM

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  • What Should We Eat?  | NutritionFacts.org

    What Should We Eat?  | NutritionFacts.org

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    Here is a review of reviews on the health effects of animal foods versus plant foods.

    Instead of looking only at individual studies or individual reviews of studies, what if you looked at a review of reviews? In my last video, I covered beverages. As you can see below and at 0:20 in my video Friday Favorites: What Are the Best Foods?, the majority of reviews found some effects either way, finding at least some benefits to tea, coffee, wine, and milk, but not for sweetened beverages, such as soda. As I explored in depth, this approach isn’t perfect. It doesn’t take into account such issues as conflicts of interest and industry funding of studies, but it can offer an interesting bird’s-eye view of what’s out in the medical literature. So, what did the data show for food groups? 

    You’ll note the first thing the authors did was divide everything into plant-based foods or animal-based foods. For the broadest takeaway, we can look at the totals. The vast majority of reviews on whole plant foods show protective or, at the very least, neutral effects, whereas most reviews of animal-based foods identified deleterious health effects or, at best, neutral effects, as you can see at 1:14 in my video

    Let’s break these down. As you can see in the graph below and at 1:23, the plant foods consistently rate uniformly well, reflecting the total, but the animal foods vary considerably. If it weren’t for dairy and fish, the total for animal foods would swing almost entirely neutral or negative. 

    I talked about the effects of funding by the dairy industry in my last blog, as well as substitution effects. For instance, those who drink milk may be less likely to drink soda, a beverage even more universally condemned than dairy, so the protective effects may be relative. They may arise not necessarily from what is being consumed, but rather from what is being avoided. This may best explain the fish findings. After all, the prototypical choice is between chicken and fish, not chicken and chickpeas.

    Not a single review found a single protective effect of poultry consumption. Even the soda industry could come up with 14 percent protective effects! But, despite all of the funding from the National Chicken Council and the American Egg Board, chicken, and eggs got big fat goose eggs, as you can see below and at 2:20 in my video

    Also, like the calcium in dairy, there are healthful components of fish, such as the long-chain omega-3 fatty acids. Not for heart health, though. In “the most extensive systematic assessment of effects of omega-3 fats on cardiovascular health to date,” increasing intake of fish oil fats had little or no effect on cardiovascular health. If anything, it was the plant-based omega-3s found in flaxseeds and walnuts that were protective. The long-chain omega-3s are important for brain health. Thankfully, just like there are best-of-both-worlds non-dairy sources of calcium, there are pollutant-free sources of the long-chain omega-3s, EPA, and DHA, as well.

    The bottom line, as you can see below and at 3:04 in my video, is that when it comes to diet-related diseases, such as obesity, type 2 diabetes, mental health, bone health, cardiovascular disease, and cancers, even if you lump together all the animal foods, ignore any industry-funding effects, and just take the existing body of evidence at face value, nine out of ten study compilations show that whole plant foods are, in the very least, not bad.

    However, about eight out of ten of the reviews on animal products show them to be not good, as shown in the graph below and at 3:24 in my video.

    This reminds me of my Flashback Friday: What Are the Healthiest Foods? video, which you may find to be helpful for some broad takeaways.

    If you missed my previous video, check out Friday Favorites: What Are the Best Beverages?.

    The omega-3s video I mentioned is Should Vegans Take DHA to Preserve Brain Function?.

    For more on eggs, see here.

    On fish, go here.

    And, for poultry, see related posts below. 

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    Michael Greger M.D. FACLM

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  • Weekly Meal Plan June 24, 2024

    Weekly Meal Plan June 24, 2024

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    Dinnertime just got a whole lot easier! With this premade meal plan take the stress out of meal time. Save time and money while being inspired to try new recipes!

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    Holly Nilsson

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  • The Best Zucchini Bread

    The Best Zucchini Bread

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    Moist and delicious, this has been dubbed the best zucchini bread by so many people!

    This zucchini bread recipe make two loaves that are extra moistwith a warm cinnamon flavor (and a handful of nuts if you’d like)!

    slices of The Best Zucchini Bread in a stack

    Zucchini is great for baking. It can be added to brownies, cakes, muffins, or pumpkin bread.

    • Adding shredded zucchini to bread makes baking extra moist.
    • It’s easy to make with ingredients you likely have on hand.
    • This zucchini bread recipe freezes well or keeps for a few days on the counter.
    • This zucchini bread recipe makes two loaves, so it’s perfect to make one to enjoy and one to give away (or freeze).

    How to Prepare Zucchini for Bread

    Peeling zucchini: There is no need to peel medium or small zucchini as the skin is very thin and will not add noticeable flavor or texture. If you’re using an extra large zucchini from the garden, it can be peeled and the seeds should be removed by scraping with a spoon.

    Grating zucchini: This recipe uses grated zucchini. Use the larger holes on a box grater or a food processor grater (don’t dice or chop it). Once grated, do not squeeze the zucchini dry, as the liquid keeps it moist.

    How to Make Zucchini Bread

    Like most quick bread recipes, this zucchini loaf is easy to make and requires just a few minutes of prep time. I line my loaf pans with parchment paper to make the bread extra easy to remove.

    1. Grate Zucchini: Use the larger side of a box grater to shred zucchini.
    2. Prep Wet & Dry Ingredients: Combine wet and dry ingredients in separate bowls (recipe below).
    3. Combine: Stir wet and dry ingredients just until moistened.
    4. Bake: Pour into prepared pans and bake.

    Variations

    • add chopped walnuts or pecans
    • swap the cinnamon for other warm spices like pumpkin pie spice, or add a pinch of nutmeg
    • dried cranberries or raisins are a great addition
    • swap out the walnuts for chocolate chips or mini chocolate chips
    Fresh cooked Zucchini Bread in loaf panFresh cooked Zucchini Bread in loaf pan

    Tips For The Best Zucchini Bread

    • Small to medium zucchinis (or even summer squash) work best.
    • Ensure ingredients are at room temperature.
    • Combine the dry ingredients with a whisk, this acts a bit like sifting the flour.
    • Do not overmix.
    • Cooking times can vary slightly, so be sure to check the bread early and bake just until a toothpick comes out clean.
    Sliced loaf of Zucchini BreadSliced loaf of Zucchini Bread

    Freezing and Storage

    You can store zucchini bread on the counter for up to 2 days. It’s very moist, so if you’ll be keeping it longer than 2 days, refrigerate or freeze it.

    Freezer: Like most quick bread, zucchini bread can be frozen. Be sure to cool completely first. Freeze it in slices wrapped in plastic wrap and then aluminum foil. Freezing in slices makes it easy to thaw just as much as you’d like to eat.

    More Zucchini Treats

    Did you make this homemade Zucchini Bread? Be sure to leave a rating and a comment below!

    slices of The Best Zucchini Bread in a stackslices of The Best Zucchini Bread in a stack

    4.95 from 2286 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    The Best Zucchini Bread

    This Zucchini Bread recipe makes two extra moist loaves with a hint of cinnamon.

    Prep Time 15 minutes

    Cook Time 1 hour

    Total Time 1 hour 15 minutes

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    Prevent your screen from going dark

    • Preheat the oven to 350˚F. Grease two 8×4-inch loaf pans or line with parchment paper.

    • In a medium bowl, combine flour, sugar, baking soda, cinnamon, and salt with a whisk. Set aside.

    • In a large bowl, beat the eggs. Add the grated zucchini, oil, and vanilla. Mix well to combine.

    • Add the dry ingredients and the walnuts to the zucchini mixture. Gently stir just until combined.

    • Divide the batter evenly over the prepared pans and bake for 50-60 minutes or until a toothpick comes out clean.

    • Cool in the pans for 5 minutes, remove from the pan, and cool on a wire rack.

    • This recipe should be baked in 8×4-inch loaf pans (not 9×5-inch pans).
    • Use the larger side of a box grater to shred the zucchini. There is no need to peel it first unless it is a very large garden zucchini with thick skin.
    • If the zucchini is extra large (from the garden), you may need to scrape out some of the seeds with a spoon.
    • Do not squeeze the zucchini dry, moisture is needed for this bread.
    • Store zucchini bread at room temperature for up to 2 days. It’s very moist so if you’ll be keeping it longer you’ll want to refrigerate or freeze it.
    • To freeze, cool completely, wrap tightly in plastic, then place in zip freezer bag for up to a year. 

    Calories: 208 | Carbohydrates: 22g | Protein: 3g | Fat: 12g | Saturated Fat: 1g | Cholesterol: 20mg | Sodium: 197mg | Potassium: 78mg | Fiber: 1g | Sugar: 13g | Vitamin A: 50IU | Vitamin C: 2mg | Calcium: 17mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Bread, Breakfast, Dessert, Snack
    Cuisine American
    moist and light The Best Zucchini Bread with a titlemoist and light The Best Zucchini Bread with a title
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    Holly Nilsson

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  • Breakfast BLTs – Simply Scratch

    Breakfast BLTs – Simply Scratch

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    These Breakfast BLTs are a fun twist on the beloved sandwich. A toasted English muffin topped with peppery arugula, candied bacon, oven-roasted tomatoes and finished off with a fried egg and snipped chives.

    Breakfast BLTs

    In summertime, we make BLTs all.the.time.

    Open face, with turkey lunch meat or grilled chicken breast, or sandwiched between toasted sourdough bread. I always like to add a little mayo or mashed avocado, crisp lettuce, garden tomatoes, thinly sliced onion, sharp cheddar and of course pickles. And of course bacon. It’s basically an art form at this point.

    With that said, I’ve extended our love for BLTs to include breakfast.

    Breakfast BLTsBreakfast BLTs

    Toasted English muffin is slathered with mayo (or in my case chipotle mayo) and topped with arugula, espresso candied bacon, roasted tomatoes with a fried egg on top. It doesn’t get much better than this!

    ingredients for Breakfast BLTsingredients for Breakfast BLTs

    To Make These Breakfast BLT’s You Will Need:

    • roma tomatoesRoma tomatoes are flavorful, have fewer seeds and tend to be less acidic.
    • olive oilAdds moisture and rich flavor while roasting.
    • fresh thymeOr substitute with dried.
    • kosher saltHelps enhance the flavor of the tomatoes.
    • freshly ground black pepperAdds some subtle bite and flavor.
    • eggsFried or poached eggs work well for this recipe.
    • english muffinsI’ve been testing homemade English muffin recipes and have yet to find one that has the nooks and crannies I desire.
    • mayoUse regular or chipotle is also delicious!
    • baby arugulaLends delicious peppery flavor.
    • baconI like to use this espresso candied bacon, but regular thick-cut bacon works too! I have this already made and ready to go before starting the tomatoes.

    tomato halvestomato halves

    Preheat your oven to 400°F (or 200°C).

    Line a rimmed baking sheet with parchment paper. Cut 4 Roma tomatoes in half and place, cut side facing up, on the pan.

    drizzle with oil, salt and pepper and thymedrizzle with oil, salt and pepper and thyme

    The oven-roasted tomatoes are surprisingly the show stopper of this hearty rustic breakfast. Simply drizzle the tomato halves with olive oil, season with kosher salt and pepper and strip the leaves from a few fresh thyme sprigs and sprinkle over top.

    roasted tomatoesroasted tomatoes

    Place the pan on the middle rack of your preheated oven to roast for 30 minutes. The smell alone makes me want to eat them off the pan. So, so good.

    toasted English muffin with spicy mayo and arugulatoasted English muffin with spicy mayo and arugula

    Toast your English muffins, smear each half with chipotle mayo (or mayo of your choice) and top with some baby arugula.

    top with roasted tomatoestop with roasted tomatoes

    Top with a few slices of bacon and 2 roasted tomato halves.

    fry eggsfry eggs

    Lastly fry up some eggs in a skillet with a little butter and season with salt and pepper.

    top with fried eggtop with fried egg

    And place it on top.

    Breakfast BLTsBreakfast BLTs

    Lastly, I add a little snipped chives because I have them growing in my garden this time of year.

    Breakfast BLTsBreakfast BLTs

    Grab a fork and knife and pop the yolk before devouring.

    Breakfast BLTsBreakfast BLTs

    Click Here For More Breakfast Recipes!

    Breakfast BLTsBreakfast BLTs

    Enjoy! And if you give this Breakfast BLTs recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

    Breakfast BLTsBreakfast BLTs

    Yield: 4 servings

    Breakfast BLT’s

    These Breakfast BLTs are a fun twist on the beloved sandwich. A toasted English muffin topped with peppery arugula, candied bacon, oven-roasted tomatoes and finished off with a fried egg and snipped chives.

    FOR THE TOMATOES:

    • 4 roma tomatoes, halved lengthwise
    • olive oil
    • 1 teaspoon thyme leaves
    • kosher salt
    • freshly ground black pepper

    FOR THE BLTs.

    • 2 whole English muffins, split and toasted
    • 4 tablespoons spicy mayo, or mayo of your choice
    • 1 cup baby arugula
    • 8 slices espresso candied bacon, or use regular thick-cut applewood bacon
    • 4 large eggs, fried or poached
    • snipped chives, for serving (optional)

    MAKE THE TOMATOES:

    • Preheat your oven to 400℉ (or 200℃).Line a rimmed baking sheet with parchement.
    • Arrange the tomatoes, cut side facing up, onto a rimmed metal baking sheet. Drizzle with a little oil and season with thyme, salt and freshly ground black pepper.

    • Roast for 30 minutes on the middle rack of your preheated oven or until the tomatoes are tender and have shrunken in size. Remove the pan from the oven and set aside.

    BUILD THE BLTs:

    • Toast your English muffins, spread each half with chipotle mayo (or mayo of your choice) and top with some baby arugula.Top each half with 2 pieces of cooked bacon (cut in half to fit), 2 roasted tomato halves and top with a fried egg and some snipped chives.

    Serving: 1sandwich, Calories: 510kcal, Carbohydrates: 41g, Protein: 13g, Fat: 33g, Saturated Fat: 9g, Polyunsaturated Fat: 10g, Monounsaturated Fat: 12g, Trans Fat: 0.1g, Cholesterol: 221mg, Sodium: 473mg, Potassium: 429mg, Fiber: 1g, Sugar: 38g, Vitamin A: 1030IU, Vitamin C: 10mg, Calcium: 82mg, Iron: 2mg

    This recipe was originally posted on September 11, 2013 and has been updated with clear and concise instructions, new photography and helpful information.

    This post may contain affiliate links.

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    Laurie McNamara

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  • Chef Salad

    Chef Salad

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    A classic chef salad should be in every recipe box!

    Fresh veggies, ham, turkey, eggs, and cheese are served over lettuce and served with a ranch or Thousand Island dressing.

    bowl of Greek Chicken Salad
    • It’s light, crisp, and refreshing for an easy and elegant salad.
    • This salad is a great way to clean out the fridge and use up the vegetables you have on hand.
    • Filled with fresh ingredients, it’s just right for light summer dinners at home.
    • This is a classic Chef salad recipe with protein, fiber, dairy, and veggies; it’s a main meal salad.
    lettuce , thousand island , turkey , ham , cheese , hard boiled eggs , tomatoes , onion and cucumber to make Greek Chicken Salad

    Chef Salad Ingredients

    Lettuce: Iceberg lettuce is the base of this recipe. Romaine or bibb lettuce also are great in this recipe.

    Protein: Use both turkey and ham slices for this recipe. You can also use leftover grilled chicken, shrimp, salmon, or a handful of bacon crumbles for extra flavor.

    Cheese: Sliced or shredded cheddar cheese is my favorite in Chefs salad. You can also use Swiss, provolone, or feta cheese.

    Veggies: Classic Chef’s salad ingredients like cherry tomatoes, red onions, and cucumbers add crunch and flavor to this recipe.

    Dressing: I prefer a creamy dressing with chef’s salad such as Thousand Island or Ranch, but you can also use Italian dressing.

    Dressings for Chef Salad

    Variations

    • Top with homemade croutons, or toasted nuts like sunflower or pumpkin seeds.
    • Add chopped kale, spinach, or a bag of shredded cabbage.
    • Mix in other veggies like shredded carrots, avocado, black or kalamata olives, or pepperoncini peppers.
    • Pickled red onions, green beans, or asparagus will add a tangy flavor.
    pouring dressing over Greek Chicken Salad

    How to Make a Chef Salad

    Make this classic chef salad as a hearty lunch or light dinner.

    1. Tear the lettuce and add it to a large salad bowl (recipe below).
    2. Top with the remaining ingredients.
    3. Dress with your choice of salad dressings and serve.

    To save time, prep the ingredients for Chef’s Salad ahead of time and store them separately until ready to be assembled and served.

    Try a pre-shredded bag of mixed greens in place of the lettuce.

    Make a batch of hard-boiled eggs in advance so they are chilled and ready. Peel and store them in an airtight container in the refrigerator for up to 1 week.

    close up of Greek Chicken Salad

    Holly’s Favorite Tips & Tricks

    • Homemade dressing is really easy to make, and the taste is much better.
    • The best, bistro-worthy chef salads are served extra cold! Chill the serving bowl, the ingredients, and the dressing.
    • You can toss this salad, but I prefer the presentation when it’s not tossed.
    • This salad is best enjoyed the same day as making it, but leftovers (without the dressing) can be kept in a covered container in the refrigerator for up to 3 days.
    • When ready to serve, add new greens and veggies for crunch. Drizzle with fresh dressing before serving.

    The Best Summer Salads

    These delicious recipes turn a side salad into a full meal deal!

    Did you enjoy this Chef Salad Recipe? If so, leave a comment and a rating below.

    bowl of Greek Chicken Salad

    5 from 15 votes↑ Click stars to rate now!
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    Chef Salad

    This chef salad is a classic with lettuce, ham, turkey, eggs, and cheese. Simply delicious.

    Prep Time 20 minutes

    Total Time 20 minutes

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    • Wash the lettuce and spin it in a salad spinner to dry. Tear into bite-sized pieces.

    • Slice the ham and turkey into ½-inch strips.

    • Place the lettuce in a large bowl (or divide over 4 individual serving plates).

    • Arrange the ham, turkey, cheese, eggs, red onion, tomatoes, and cucumber over the salad. Garnish with a little bit of parsley if desired.

    • Serve with Thousand Island or Ranch dressing.

    • Ingredients can be prepared and stored in the fridge for up 3 days before serving.
    • Leftovers will keep in the refrigerator for up to 3 days. 

    Calories: 260 | Carbohydrates: 9g | Protein: 21g | Fat: 16g | Saturated Fat: 8g | Cholesterol: 231mg | Sodium: 627mg | Potassium: 510mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1895IU | Vitamin C: 15.2mg | Calcium: 273mg | Iron: 1.9mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Salad
    Cuisine American

    REPIN this Chef Salad Recipe

    bowl of Greek Chicken Salad with a title
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    Holly Nilsson

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  • How Much Added Sugar Is Okay?  | NutritionFacts.org

    How Much Added Sugar Is Okay?  | NutritionFacts.org

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    Public health authorities continue to lower the upper tolerable limit of daily added sugar intake.

    Dating back to the original “Dietary Goals for the United States” in 1977, also known as the so-called McGovern Report, leading nutrition scientists didn’t only call for a reduction in meat and other sources of saturated fat and cholesterol, such as dairy and eggs, but also sugar. The goal was to reduce America’s sugar intake to no more than 10 percent of our daily diet.

    “The conclusions would hang sugar,” reported the president of the Sugar Association. “The McGovern Report has to be neutralized.” The National Cattlemen’s Association was on its side and, just like Big Sugar, appealed to the Senate Select Committee to withdraw the report.

    “The Sugar Industry Empire Strikes Back”—and it appeared to work. When the official U.S. Dietary Guidelines were released in 1980 and again in 1985, it was without a specific limit, like 10 percent. It “said, simply, and in just four words, ‘Avoid too much sugar.’” (Whatever that means.) “In 1990, it went to five words, ‘Use sugars only in moderation,’ and in 1995 to six: ‘Choose a diet moderate in sugars.’” In 2000, it at least went back to limiting intake—specifically, “‘Choose beverages and foods to limit your intake of sugars’ (ten words), but even that was too strong. Under pressure from sugar lobbyists, the government agencies substituted the word ‘moderate’ for ‘limit’ so it read ‘Choose beverages and foods to moderate your intake of sugars.’” Then, the 2005 guidelines committee dropped the s-word completely, encouraging Americans to “Choose carbohydrates wisely…” Again, what does that mean? If only there were a dietary guidelines committee that could guide us….

    The Sugar Association expressed optimism about that 2005 Committee. In its Sugar E-News, it wrote that Sugar Association Incorporated (SAI) “is committed to the protection and promotion of sucrose [table sugar] consumption. Any disparagement of sugar will be met with forceful, strategic public comments”—and it wasn’t kidding. “In 2003, [the World Health Organization] WHO released a joint report with the Food and Agriculture Organization entitled Diet, nutrition and the prevention of chronic diseases which, for the first time [since the McGovern Report], called for a reduction in sugar intake to under 10% of total dietary energy [caloric] consumption.” The Sugar Association responded by threatening to get the United States to withdraw all funding from the WHO. You can see it yourself in black and white at 2:22 in my video Friday Favorites: The Recommended Daily Added Sugar Intake. The Sugar Association threatened to pressure Congress to withdraw funding from the World Health Organization—polio vaccinations and AIDS medications be damned! Don’t mess with the candy man. The threat was described as “tantamount to blackmail and worse than any pressure exerted by the tobacco lobby.” 

    Fifteen years later and 40 years after the first proposed McGovern Report, the 2015 to 2020 Dietary Guidelines for Americans lays out the 10 percent limit as a key recommendation: “Consume less than 10 percent of calories per day from added sugars.” This is currently exceeded by every age bracket in the United States starting at age one, as you can see in the graph below and at 2:58 in my video, with adolescents averaging 87 grams of sugar a day. That means the average teen is effectively eating 29 sugar packets a day. 

    The Sugar Association describes the 10 percent limit as “extremely low.” Well, I mean, it is only up to about a dozen spoonsful a day. Of course, there is no dietary requirement for added sugar at all, and every single calorie we get from added sugar is a wasted opportunity to get calories from sources that provide nutrition. To the American Heart Association’s credit, it went further by trying to push added sugar intake down to about 6 percent of calories, for which a single can of soda could send you over the limit. That’s an added sugar limit exceeded by 90 percent of Americans.

    In 2017, the American Heart Association (AHA) released its guidelines for children, recommending they get no more than about six teaspoons per day. In that case, a single serving of nearly a hundred cereals on the U.S. market would exceed the entire recommended daily limit. The AHA recommends no added sugars at all for children under the age of two, a recommendation that’s violated in up to 80 percent of toddlers, as you can see below and at 4:20 in my video

    In the United States, “at least 65 countries have implemented dietary guidelines or public health policies to curb sugar consumption to encourage maintenance of healthy body weight.” In the United Kingdom, the Scientific Advisory Committee on Nutrition made new recommendations to reduce added sugars down to 5 percent, which is also the direction the World Health Organization is headed. The WHO always seems to be ahead of the curve. Why? Because its policy-making process is at least partially protected “against industry influence.” Unlike governments, which may have competing interests in commerce and trade, “WHO is exclusively concerned with health.”

    I spoke at a hearing of the 2020 Dietary Guidelines Committee. Watch the highlights and my speech here: Highlights from the 2020 Dietary Guidelines Hearing.

    The sugar industry keeps pretty busy, as you’ll see from my recent videos, Friday Favorites: Are Fortified Kids’ Breakfast Cereals Healthy or Just Candy? and Flashback Friday: Sugar Industry Attempts to Manipulate the Science.

    Check the related posts below for my other popular videos and blogs on sugar.

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    Michael Greger M.D. FACLM

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  • Strawberry Bread

    Strawberry Bread

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    Strawberry bread is an easy quick bread that is both moist and delicious.

    This recipe for strawberry quick bread turns out sweet, moist, and oh-so-delicious. It’s loaded with berries, and a light powder sugar glaze makes the perfect topping.

    Strawberry Bread cut into slices with butter
    • Strawberry bread is made with simple ingredients you likely have on hand.
    • It’s easy to make and has a moist texture and buttery crumb.
    • It’s a great way to enjoy fresh or frozen strawberries and a nice change from our usual banana bread.
    strawberries , lemon , cream , baking powder , sugar , flour , butter , salt and eggs to make Strawberry Bread with labelsstrawberries , lemon , cream , baking powder , sugar , flour , butter , salt and eggs to make Strawberry Bread with labels

    This recipe has been sponsored by Challenge Butter.

    How to Make Strawberry Bread

    This is an easy quick bread recipe packed with lots of strawberry flavor.

    1. Cream: Cream sugar and butter, add eggs and cream (recipe below).
    2. Mix: Add the dry ingredients to the wet ingredients and fold in fresh berries.
    3. Pour: Batter into a metal pan and top with more berries.
    4. Bake: As per the recipe below and cool before slicing.
    baked Strawberry Bread in the panbaked Strawberry Bread in the pan

    Pro Tips For Perfect Quick Bread

    • If using frozen berries, toss them in the dry mix before adding them to the batter to keep them from sinking to the bottom.
    • If using unsalted butter, add a bit of salt.
    • Don’t over mix, or the bread will be too dense.
    • Let the eggs come to room temperature before use.
    Strawberry Bread cut into slicesStrawberry Bread cut into slices

    Storage and Freezing

    • Store strawberry bread in an airtight container at room temperature for up to 4 days.
    • This bread freezes beautifully. Wrap whole loaves or slices in plastic wrap and freeze them for up to 4 months.
    • Use strawberry bread to make this favorite bread pudding or French toast.

    Our Favorite Quick Breads

    Did your family love this Strawberry Bread? Be sure to leave a rating and a comment below! 

    Strawberry Bread cut into slicesStrawberry Bread cut into slices

    4.98 from 73 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Strawberry Bread

    Moist and sweet strawberry bread with a delicious glaze makes a great breakfast, snack, or even dessert!

    Prep Time 20 minutes

    Cook Time 1 hour

    Total Time 1 hour 20 minutes

    buy hollys bookbuy hollys book

    Prevent your screen from going dark

    • Preheat oven to 350°F. Grease an 8×4-inch metal loaf pan.

    • In a bowl, combine flour, baking powder, and salt with a whisk. Set aside.

    • In a separate medium bowl, cream sugar and butter together. Add eggs, cream, and lemon juice. Mix well to combine.

    • Add the dry mixture to the butter mixture and stir just until combined. Do not overmix.

    • Set aside 2 tablespoons of strawberries for topping the bread. Toss the remaining strawberries with 1 tablespoon flour. Remove any excess flour and very gently fold them into the batter.

    • Spread the batter into the baking pan and top with reserved strawberries.

    • Bake for 60-70 minutes or until a toothpick comes out clean. Remove from pan and cool on a wire rack.

    Glaze

    • Once the bread has cooled, combine the glaze ingredients in a bowl until smooth.

    • Drizzle over the top of the bread and let set.

    • Ensure the butter and eggs are at room temperature.
    • Avoid overmixing the batter, or the bread will be tough and chewy.
    • The pan can be greased or lined with parchment paper. Use a metal baking pan for the best results.
    • Be sure not to over bake the bread, a toothpick inserted in the middle should come out clean.
    • Cool completely before slicing.

    Calories: 315 | Carbohydrates: 41g | Protein: 4g | Fat: 15g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 80mg | Sodium: 268mg | Potassium: 144mg | Fiber: 1g | Sugar: 22g | Vitamin A: 500IU | Vitamin C: 14mg | Calcium: 49mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Bread, Breakfast, Dessert, Snack
    Cuisine American
    slices of sweet Strawberry Bread with butter and a titleslices of sweet Strawberry Bread with butter and a title
    slice of Strawberry Bread with butter and writingslice of Strawberry Bread with butter and writing
    Strawberry Bread in the pan and plated slices with a titleStrawberry Bread in the pan and plated slices with a title
    Strawberry Bread with a slice cut out with writingStrawberry Bread with a slice cut out with writing

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    Holly Nilsson

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  • Bird flu Is bad for poultry and dairy cows. It’s not a dire threat for most of us — yet

    Bird flu Is bad for poultry and dairy cows. It’s not a dire threat for most of us — yet

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    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”


    MOREMaternal deaths are falling in the U.S., but racial disparities remain


    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, here’s what you need to know now.

    Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze and breathe. As we learned in the depths of COVID-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting COVID tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”


    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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    Amy Maxmen, KFF Health News

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  • Feta Fried Eggs (3 ways!) – Simply Scratch

    Feta Fried Eggs (3 ways!) – Simply Scratch

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    Feta Fried Eggs will forever change the way you enjoy your breakfast. In this post I’m sharing 3 ways to make this viral recipe! The first is a sun-dried tomato version, the second is a basil pesto and final version is a chili crisp – all of which are to.die.for.

    Feta Fried Eggs (3-Ways!)

    Welcome to my feta fried egg obsession.

    Since first seeing the viral recipe, I’ve made it a bunch of ways. Instead of posting 3 individual recipes over the next few weeks, I decided to make my top 3 favorites and pile them into one post.

    Instead of doing step-by-step instructions for all three, I shot the photos only for the sun-dried tomato pesto feta fried eggs because the steps are pretty similar for each. Although, I did include separate printable recipe cards for all three at the bottom of the post.

    On a separate and unrelated note, check out the newest cutting board that Pat made me. 😍

    ingredientsingredients

    To Make Feta Fried Eggs You Will Need:

    • nonstick sprayThis will help to keep everything from sticking but isn’t foolproof.
    • pesto or chili crunchUse sun-dried tomato, basil or cilantro pesto or chili crisp.
    • eggVital farms is my go-to brand (not sponsored).
    • tortillasUse your favorite!
    • herbs or green onionLike basil, cilantro, dill or green onions and chives.
    • salt and pepperYou only need a little salt as feta can be salty on its own.
    • hot honeyThis is optional but delicious on the sun-dried tomato and basil pesto versions.
    • additional toppingsLike avocado, pickled red onion, jalapeños etc.

    pesto and feta in a skilletpesto and feta in a skillet

    Spray a medium skillet with nonstick spray (like ghee oil, avocado or olive oil) and heat over medium. Once the pan is heated, add 1 to 2 tablespoons pesto in the center and spread it evenly and sprinkle 1-1/2 ounces of crumbled feta cheese around the parameter of the pesto.

    heat until just about meltedheat until just about melted

    Cook (uncovered) for a few minutes until the feta just begins to melt.

    crack and add the eggcrack and add the egg

    Next crack in 1 large egg.

    cover and cookcover and cook

    Cover and cook until the whites are set. Remove the feta fried egg from the pan to a nearby plate and quickly toast a tortilla on both sides.

    sun-dried tomato and feta fried eggsun-dried tomato and feta fried egg

    Transfer the feta fried egg to the tortilla, season the egg with a little salt and pepper (because the feta can be salty, go easy on the salt) and top with dill or herbs of your choice.

    Printable Recipe is at the end of the post.

    basil pesto and feta fried eggbasil pesto and feta fried egg

    Basil Pesto Version:

    Follow the same steps as in the above step-by-step but use: nonstick spray for the pan, 1 to 2 tablespoons basil pesto, 1-1/2 tablespoons crumbled feta cheese, 1 large egg, salt and pepper. Once you’ve toasted a toasted tortilla, add sliced avocado, a sprinkle of red pepper flakes and a drizzle of hot honey.

    Printable Recipe is at the end of the post.

    chili crunch and feta fried eggchili crunch and feta fried egg

    Chili Crisp Version:

    Again, same method as the above step-by-step however use: nonstick spray for the pan, a little chopped green onion and 1 to 2 tablespoons chili crisp, 1-1/2 tablespoons crumbled feta cheese, 1 large egg, salt and pepper. Once youv’e toasted a tortilla, add a sprinkle of green onion and cilantro.

    Printable Recipe is at the end of the post.

    Feta Fried Eggs (3-Ways!)Feta Fried Eggs (3-Ways!)

    Enjoy! And if you give any of these Feta Fried Egg recipes a try, let me know! Snap a photo and tag me on twitter or instagram!

    sun-dried tomato and feta fried eggsun-dried tomato and feta fried egg

    Yield: 1 serving

    Sun-dried Tomato Feta Fried Egg

    A fried egg cooked with sun-dried tomato pesto and feta. Serve on toast or a pan-toasted tortilla with a drizzle of hot honey and fresh dill.

    • nonstick spray, like avocado oil, ghee oil or extra light olive oil spray
    • 1 to 2 tablespoons sun-dried tomato pesto
    • ounces crumbled feta, or about 2 tablespoons
    • 1 large egg
    • 1 8-inch tortilla, I used a spinach tortilla (from La Tortilla Factory) not sponsored
    • kosher salt, optional as feta can be salty
    • freshly ground black pepper
    • hot honey, optional but delicious!
    • fresh dill, for sprinkling
    • Spray a medium skillet with nonstick spray (like ghee oil, avocado or olive oil) and heat over medium. Once the pan is heated, add the pesto in the center and spread it evenly and sprinkle the crumbled feta cheese around the parameter of the pesto.

    • Cook (uncovered) for a few minutes until the feta just begins to melt.

    • Next crack and add the egg over the pesto. Cover and cook until the whites are set. Remove the feta fried egg from the pan to a nearby plate and quickly toast a tortilla on both sides.

    • Transfer the feta fried egg to the tortilla. If desired season the egg with a little salt and pepper (because the feta can be salty, go easy on the salt or omit). Drizzle with hot honey and sprinkle with with dill or herbs of your choice.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 1recipe, Calories: 300kcal, Carbohydrates: 19g, Protein: 15g, Fat: 18g, Saturated Fat: 8g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g, Trans Fat: 0.02g, Cholesterol: 225mg, Sodium: 914mg, Potassium: 133mg, Fiber: 2g, Sugar: 3g, Vitamin A: 546IU, Vitamin C: 1mg, Calcium: 296mg, Iron: 2mg

    basil pesto and feta fried eggbasil pesto and feta fried egg

    Basil Pesto Feta Fried Egg

    A fried egg cooked with basil pesto and feta. Serve on toast or a pan-toasted tortilla with a drizzle of hot honey, sliced avocado and fresh basil.

    • nonstick spray, like avocado oil, ghee oil or extra light olive oil
    • 1 to 2 tablespoons basil pesto
    • ounces feta cheese, crumbled, about 2 tablespoons
    • 1 large egg
    • 1 8-inch tortilla, I used a gluten free tortilla from La Tortilla Factory (not sponsored)
    • kosher salt, optional as feta can be salty
    • freshly ground black pepper
    • hot honey, optional
    • red pepper flakes, optional
    • 1/2 small avocado, sliced
    • Spray a medium skillet with nonstick spray (like ghee oil, avocado or olive oil) and heat over medium. Once the pan is heated, add the pesto in the center and spread it evenly and sprinkle the crumbled feta cheese around the parameter of the pesto.

    • Cook (uncovered) for a few minutes until the feta just begins to melt.

    • Next crack and add the egg over the pesto. Cover and cook until the whites are set. Remove the feta fried egg from the pan to a nearby plate and quickly toast a tortilla on both sides.

    • Transfer the feta fried egg to the tortilla. If desired season the egg with a little salt and pepper (because the feta can be salty, go easy on the salt or omit). I like mine with sliced avocado, a pinch of red pepper flakes, some basil leaves and a drizzle with hot honey.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 1serving, Calories: 485kcal, Carbohydrates: 26g, Protein: 18g, Fat: 36g, Saturated Fat: 11g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 17g, Trans Fat: 0.02g, Cholesterol: 226mg, Sodium: 845mg, Potassium: 640mg, Fiber: 9g, Sugar: 3g, Vitamin A: 691IU, Vitamin C: 12mg, Calcium: 316mg, Iron: 4mg

    chili crunch and feta fried eggschili crunch and feta fried eggs

    Yield: 1 serving

    Chili Crisp Feta Fried Egg

    A fried egg cooked with green onions and chili crisp and crumbled feta. Serve on toast or a pan-toasted tortilla with extra green onions and cilantro.

    • nonstick spray, like avocado oil, ghee oil or extra light olive oi
    • 1 green onion , sliced
    • 1 to 2 tablespoons chili crisp, I like Trader Joes or Lao Gan Ma brand
    • ounces crumbled feta, or about 2 tablespoons
    • 1 large egg
    • kosher salt, optional as feta can be salty
    • freshly ground black pepper
    • cilantro leaves
    • Spray a medium skillet with nonstick spray (like ghee oil, avocado or olive oil) and heat over medium. Once the pan is heated, add some of the green onion and the chili crisp in the center and spread it evenly and sprinkle the crumbled feta cheese around the parameter of the chili crisp.

    • Cook (uncovered) for a few minutes until the feta just begins to melt.

    • Next crack the egg over the chili crisp. Cover and cook until the whites are set. Remove the feta fried egg from the pan to a nearby plate and quickly toast a tortilla on both sides.

    • Transfer the feta fried egg to the tortilla. If desired season the egg with a little salt and pepper (because the feta can be salty, go easy on the salt or omit). Serve with more green onion and some fresh cilantro leaves.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 1serving, Calories: 208kcal, Carbohydrates: 7g, Protein: 13g, Fat: 14g, Saturated Fat: 7g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Trans Fat: 0.02g, Cholesterol: 224mg, Sodium: 1393mg, Potassium: 128mg, Fiber: 1g, Sugar: 3g, Vitamin A: 569IU, Vitamin C: 2mg, Calcium: 246mg, Iron: 1mg

    This post may contain affiliate links.

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    Laurie McNamara

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  • We Tried Every Possible Method for Frying Eggs, and the Clear Winner Was a Total Curveball

    We Tried Every Possible Method for Frying Eggs, and the Clear Winner Was a Total Curveball

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    We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.

    Fried eggs are a quintessential breakfast classic. They’re just as comfortable on a fancy brunch menu as they are in a greasy spoon diner. And while it’s pretty easy to make at home, it’s also one of the more difficult things to get exactly right. That’s because you can fry an egg a number of ways, and people have strong preferences about how they’re prepared. Some people like their eggs over-medium, or with browned lacy edges; others prefer a more gentle cook.  

    But, for me, the “best” fried egg is really the easiest fried egg. It doesn’t stick to the pan, it doesn’t make a mess, and cooking it doesn’t smoke out the kitchen. And, of course, the whites are properly cooked through (which can be one of the trickiest parts!) To nail down the best way to fry an egg, I researched and tested eight popular cooking methods at home.

    A Few Notes on Methodology

    For something that seems so simple, frying an egg can be a finicky task. There are a surprising number of factors to consider — heat level, cooking vessel, whether or not to flip, and the list goes on, but suffice it to say I had to establish some parameters before I got started. 

    Fried Egg Method: Cold Start

    About this method: This cooking method is as simple as it gets. The egg is poured into a cold, empty nonstick skillet — no oil or butter at all — and then cooked over medium heat until the whites are just set.

    Results: The upside to the cold start is that the eggs cooked pretty gently and had almost no browned edges. There’s no extra fat in the pan to spatter out, which is nice for clean up and safety. The downside is that without any fat in the pan, the egg tasted noticeably less rich and delicious than other fried eggs in the lineup. It also took just about 6 minutes to cook, which is much longer than other methods (boo).

    Fried Egg Method: Neutral Oil

    About this method: For this tried-and-true method, I cooked one egg in 1 teaspoon of vegetable oil in an uncovered pan that had been preheated for 2 minutes over medium heat. 

    Results: This method produced what I would consider a good, standard fried egg. There was a bit of oil splatter while it was cooking, but not too much. Cooking the egg uncovered meant it needed longer in the pan for the whites to fully cook, clocking in at about 3 1/2 minutes. The finished egg was browned around the edges because of that extra cooking time, which was not what I was after. Vegetable oil didn’t add much in the way of flavor, so while the egg itself was cooked fine, it was nothing to write home about.

    Fried Egg Method: Oil + Butter

    About this method: I preheated the pan for 2 minutes with 1 teaspoon of vegetable oil, then added 1 teaspoon of butter to the hot pan just before slipping in the egg. I covered the pan with a lid and cooked the egg for 1 minute, then turned the heat off and let it finish cooking, covered for an additional 30 seconds.

    Results: This is a bit of a maximalist method for frying eggs. The idea is that the addition of two fats makes for a richer, fuller flavor than just using one alone. As promised, the egg did have a richer flavor than ones cooked in just one type of fat. White it yielded a perfect runny yolk and well-set whites, the egg had a harder cook on the bottom with a crispier texture. In the end, the extra bit of richness wasn’t worth the effort.

    Fried Egg Method: Olive Oil

    About this method: This is a simple twist on a classic preparation. It’s the same as the vegetable oil test above: The eggs are cooked uncovered in a pan that has been preheated for 2 minutes with 1 teaspoon of olive oil instead.

    Results: Compared with methods that use butter or vegetable oil, this one fared the best in terms of browning. I was specifically aiming for eggs without browned bottoms and edges, and the olive oil delivered the egg with the least of those. In terms of flavor it landed right in the middle, having more flavor than the vegetable oil — which didn’t add much at all — but less than butter.

    About this method: I preheated a pan with 1 teaspoon of butter for 2 minutes, then added the egg and fried it, uncovered, until the whites were just set.

    Results: While this method gets high marks for flavor (browned butter, yum), it loses points for excessive browning. Two things were working against my goal of a gently cooked egg: the lack of a lid, and the butter itself. Without a cover to trap the heat, I had to fry the egg for slightly longer to set the whites, which in turn led to the bottom and edges of the egg getting much crispier than I wanted. As the egg cooked, the butter in the pan browned, which while delicious, contributed to the overall brown appearance of the finished egg. Tasty, but not what I wanted.

    Fried Egg Method: Covered

    About this method: This method was identical to the butter test, but with a lid. I put 1 teaspoon of butter into the pan and preheated it for 2 minutes over medium heat, then added the egg and immediately covered the pan with a lid. I then cooked the egg until the whites were just set.

    Results: This was pretty close to my ideal fried egg. It had the best of both worlds: the flavor of butter, and the gentler cook that comes from covering the pan. The browning on the bottom and around the edges was minimal. A covered pan traps heat all around the egg, so it cooks faster and more evenly than if it were uncovered.

    About this method: This method is a bit more hands on than the others. I added 2 tablespoons of butter to the pan and preheated it for 2 minutes over medium heat. I then added an egg to the pan, let it fry for about 1 minute, then tilted the pan and used a spoon to baste the top of the egg with melted butter until the whites were set.

    The egg spent over half of its cooking time tilted away from the direct heat of the flame, so it actually cooked more gently than most of the other methods I tested. Additionally, cooking it this way allowed me the greatest amount of control. I could push the egg around in the pan, in and out of its butter bath, as well as specifically directing where on the egg’s surface to add more hot butter, thereby eliminating any spots being under or overcooked. The bottom of the egg was cooked, but not browned; there was nary a crispy edge to be seen; and since it was positively drowning in butter, it was delicious, if a bit rich. I wound up with the gently cooked butter-drenched fried egg of my dreams, but at what cost? 

    While this produced the best egg, it was also by far the most high-maintenance one. Basting an egg is much more active than simply frying it, on top of which, you’re tilting a pan full of very hot fat toward yourself, which is not exactly the height of safety. Since I opted for a nonstick pan, I also had to use a nonmetal spoon for basting, since you should never use metal utensils on nonstick cookware. Luckily, I had a favorite silicone spoon handy, but not everyone does. All in all, while this was a top-notch fried egg, this method would never be my go-to for making an easy fried egg.

    Fried Egg Method: Water + Fat

    About this method: This method is identical to the covered method above, but with the addition of 1 teaspoon of water. I added the water just after adding the egg to the preheated pan and quickly covered it with a lid. I then fried the egg over medium heat for about 1 minute, until the whites were just set.

    Results: Nailed it! This method delivers the best fried egg. Covering the pan leads to more even cooking, and coupling it with water takes it to the next level. The steam created by adding just 1 teaspoon of water is enough to create the perfect environment for gentle, even egg cooking. 

    Butter adds great flavor without becoming overly rich like the basted egg. The whites were well set, and the yolk was jammy, not overly runny, but cooked just enough for a toast dunk. There was a bit of browning on the edges, but very little and the bottom of the egg remained silky with no crisping up. Mission accomplished.

    For the record, there were no bad eggs here. A fried egg is pretty hard to totally screw up, and I would have happily put every egg I cooked on top of a bowl of fried rice. I did learn a few lessons though that may help you the next time you’re frying an egg at home.

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    Andrea Rivera Wawrzyn

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  • Weekly Meal Plan Apr 15, 2024

    Weekly Meal Plan Apr 15, 2024

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    Dinnertime just got a whole lot easier! With this premade meal plan take the stress out of meal time. Save time and money while being inspired to try new recipes!

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    Holly Nilsson

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  • Milk Hormones and Female Infertility  | NutritionFacts.org

    Milk Hormones and Female Infertility  | NutritionFacts.org

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    Dairy consumption is associated with years of advanced ovarian aging, thought to be due to the steroid hormones or endocrine-disrupting chemicals in cow’s milk.
     
    When it comes to the amount of steroid hormones we are exposed to in the food supply, dairy “milk products supply about 60–80% of ingested female sex steroids.” I’ve talked about the effects of these estrogens and progesterone in men and prepubescent children, and how milk intake can spike estrogen levels within hours of consumption. You can see graphs illustrating these points from 0:25 in my video The Effects of Hormones in Milk on Infertility in Women. In terms of effects on women, I’ve discussed the increased endometrial cancer risk in postmenopausal women. What about reproductive-age women? Might dairy hormones affect reproduction? 
     
    We’ve known that “dairy food intake has been associated with infertility; however, little is known with regard to associations with reproductive hormones or anovulation.” How might dairy do it? By affecting how the uterus prepares, or by affecting the ovary itself? Researchers found that women who ate yogurt or cream had about twice the risk of sporadic anovulation, meaning failure of ovulation, so some months there was no egg to fertilize at all. Now, we know most yogurt is packed with sugar these days. Even plain Greek yogurt can have more sugar than a double chocolate glazed cake donut, but the researchers controlled for that and the results remained after adjusting for the sugar content, “which suggests that the risk of anovulation was independent of the sugar content included in many flavored yogurt products.” We don’t know if this was just a fluke or exactly what the mechanism might be, but if women skip ovulation here and there throughout their lives, might they end up with a larger ovarian reserve of eggs? 
     
    Women are starting to have their first baby later in life. As you can see in the graph below and at 2:02 in my video, there’s been a rise in women having babies when they’re in their late 30s and 40s.

    We used to think that women’s ovarian reserve of eggs stayed relatively stable until a rapid decline at about age 37, but now we know it appears to be more of a gradual loss of eggs over time. The graph below and at 2:22 in my video charts a steady loss starting at peak fertility in one’s 20s.

    This measures “antral follicle count,” which is an ultrasound test where you can count the number of “next batter up” eggs in the ovaries, as you can see below and at 2:31 in my video. It is probably the best reflection of true reproductive age. It’s a measure of ovarian reserve—how many eggs a woman has left.

    What does this have to do with diet? Researchers at Harvard looked at the association of various protein intakes with ovarian antral follicle counts among women having trouble getting pregnant. “Even though diminished ovarian reserve is one of the major causes of female infertility, the process leading to reproductive senescence [deterioration with age] currently is poorly understood. In light of emerging population trends towards delayed pregnancy, the identification of reversible factors (including diet) that affect the individual rates of reproductive decline might be of significant clinical value.”

    The researchers performed ultrasounds on all the women, studied their diets, and concluded that higher intake of dairy protein was associated with lower antral follicle counts—in other words, accelerated ovarian aging. The graph below and at 3:39 in my video shows what counts look like in nonsmokers: Significantly lower ovarian reserve (12.7 antral follicle counts) at the highest dairy intake, which would be like three ounces of cheese a day, compared to the lowest dairy intake (16.9 antral follicle counts).

    What do these numbers mean in terms of biological age? Is 16.9 down to 12.7 really that much of a difference? As you can see below and at 3:58 in my video, when you look at women with really robust ovaries, a follicle count of 16.9 is what you might see in a 36- or 37-year-old, whereas 12.7, which is what you can see in women eating the most dairy, is what you might see in a really fertile 50-year-old. So, we’re talking year’s worth of ovarian aging between the highest and lowest dairy consumers.

    While it wasn’t possible for the researchers to “identify the underlying mechanism linking higher dairy protein intake to lower AFC,” antral follicle count, they had educated guesses. (1) It could be the steroid hormones and growth factors or (2) “the contamination of milk products by pesticides and endocrine disrupting chemicals that may negatively impact” the development of these ovarian follicles and egg competence.

    “Regarding the former [the hormones], studies suggest that commercial milk (derived from both pregnant and non-pregnant animals) contains large amounts of estrogens, progesterone, and other placental hormones that are eventually released into the human food chain, with dairy intake accounting for 60–80% of the estrogens consumed. Dairy estrogens overcome [survive] processing, appear in raw whole cow’s and commercial milk products, are found in substantially higher concentrations with increasing amounts of milk fat, with no apparent difference between organic and conventional dairy products…” Hormones are just naturally in cows’ bodies, so they aren’t just in the ones injected with growth hormones. And, once these bovine hormones are inside the human body, they get converted to estrone and estradiol, the main active human estrogens. Following absorption, bovine steroids may then affect reproductive outcomes.

    The researchers asserted that further studies are needed and that “it is imperative that these findings are reproduced in prospective studies designed to clarify the biology underlying the observed associations. The latter might be crucial given that consumption of another species’ milk by humans is an evolutionary novel dietary behavior that has the potential to alter reproductive parameters and may have long-term adverse health effects.”

    The video I mentioned about the effects of these estrogens and progesterone in men and prepubescent children is The Effects of Hormones in Dairy Milk on Cancer.

    I talk about the effect of dairy estrogen on male fertility in Dairy Estrogen and Male Fertility.

    How else might diet affect fertility? See related posts below. 

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    Michael Greger M.D. FACLM

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