Eastern Physical & Lifestyle Medicine

01/28/2026

How much cholesterol is in an egg?

One medium-sized egg 187-213mg
Big Mac 65mg
Big Mac with cheese 80mg
Burger King Whopper Sandwich 90mg
Burger King Whopper with cheese 115mg

Since one egg has the same amount of cholesterol as a Big Mac, it is unnecessary—even detrimental to your health—to consume eggs or egg products. One egg has more cholesterol than your body needs.

In fact, any added dietary cholesterol is unnecessary because our bodies already produce more than the amount we require. An excess of cholesterol leads to heart disease, so it’s no surprise that a 2010 study in the Canadian Journal of Cardiology found that those who consume the most eggs have a 19 percent increased risk for cardiovascular problems.”– Physicians Committee

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01/28/2026

Eggs are not part of a healthy diet.

The Yolk is loaded with cholesterol that can lead to heart disease, and nearly 70% of an egg’s calories are from fat—a big portion of which is saturated.

Egg White is pure animal protein. Animal protein has a number of negative effects on the body including causing inflammation, putting a burden on the liver and kidneys, raising IGF-1 hormone levels, as well as causing a rise in cholesterol levels.

www.eatplant-based.com

01/24/2026

Eat fruit!!!! Look at what 100 calories of fruit looks like!

01/24/2026

Many people say “I eat healthy”

Consider where “healthy eating” patterns are learned- Television commercials, social media, influencers selling supplements?

In order to lose weight -

1. You must eat less calories than you burn.
2. Exercise alone cannot accomplish eating less calories than burned.
3. Vegetables and fruits are the lowest calories choices.
4. Beans, potatoes, and whole grains are the next choices.
5. All plants have protein- so there is no need to worry about getting enough.
6. The highest calorie food is oil- this includes all oils. Eliminate oil and calorie intake will be reduced.
7. All dairy products are high in fat, therefore high in calories - this is all cheeses, yogurt, milk, ice cream, eggs and butter- eliminate these and calories will be greatly reduced.
8. No expensive supplements needed- a multivitamin is great. Or take a B12. Consider Vitamin D if not getting sunlight daily.
9. Do not drink calories- smoothies, coffee drinks, fruit juices, energy drinks- are wasted calories - always look at the calorie content in what you are drinking. Think of the amount of food that could be eaten for the calories.

If you have questions- make an appointment with Eastern Physical & Lifestyle Medicine .

01/22/2026

So important!

A 2024 systematic review identified nine studies using nutritional scoring for the assessment of more than 2,000 meat alternatives and their meaty matches. All of the studies, nine out of nine, sometimes found comparable scores, but mostly found that meat alternatives score better than meat.

Based on their nutrient profiles, plant-based meats and milks would be expected to reduce chronic disease risk. When it comes to heart disease, stroke, and cancer, plant-based meats would be expected to decrease the risk of these killer diseases by about 3% per daily serving replacement. Whole soy foods might take that down an extra 2%, however, because they’re not weighed down by any added sodium.

Overall, swapping in even just one serving of plant-based meat a day nationwide could potentially prevent more than 100,000 cases of heart disease, stroke, or cancer in the United States every year.

It’s hard to get everyone to go all kale and quinoa overnight, but a veggie burger should be easy.

All in all, plant-based meat is better than animal-based meat in about 30 different ways.

Unlike other ultra-processed foods, plant-based meats and milks tend to be healthier than the foods they were designed to replace. In the book Ultra-Processed Foods: Concerns, Controversies, and Exceptions, Dr. Greger dives deeper into this topic. see.nf/upf

doi.org/10.1016/j.tifs.2024.104483, PMID: 39621907

01/22/2026

This is how to fill up your belly - 500 calories of fruits and vegetables!

👀 500 calories… but look at the difference.

Not all calories take up the same space—or deliver the same payoff. Foods like oil, cheese, and meat pack a lot of calories into very little volume, while whole plant foods fill your plate and your stomach with fiber, water, and nutrients. 🌈🥔🍓

That’s the power of calorie density:
✨ More food
✨ More satisfaction
✨ More nourishment

Same calories. Totally different experience.

💬 Which plate would you rather eat—and why?

01/20/2026

Sweet potatoes! Healthy and affordable!

01/20/2026

Colore**al cancer is the second leading cause of cancer death for men and women combined, after lung cancer. So, if you don’t smoke, colon and re**al cancer may be your greatest cancer nemesis.

We can drop our risk of getting it by about a fifth with a single dietary tweak: Cut a serving of processed meat out of our daily diet. Not just colon and re**al cancers either. If you look at the science since the IARC decision was published, processed meat may also increase the risk of prostate cancer, breast cancer, and pancreatic cancer.

Watch the video “How Much Cancer Does Processed Meat Cause?” at https://bit.ly/3MbdgAG
Cancer guidelines: https://see.nf/3ZtyVd1

PMIDs: 29949327, 27780763, 31198660, 28450127, 20669524

01/12/2026

What is Beef Tallow?
Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs.

Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat.

What is nutritional information on Beef Tallow?

According to the U.S. Department of Agriculture, one tablespoon of tallow has about:

Calories: 115
Total Fat: 12.8 g
Saturated Fat: 6.4 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 5.4 g
0 grams of carbs, protein, sugar or fiber

Summary:
Tallow is 100% fat with no nutritional benefit to your body.

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01/12/2026

Protein Powders

Added to processed foods or in powdered supplements.
This is generally whey powder; which is dairy
This a supplement; therefore not regulated by the FDA, often contains additives, sugar, or toxic chemicals
High in sugar and calories
Side effects: Bloating, gas, cramps, diarrhea, stomach pain, or constipation, Increased acne flare-ups.
Excessive protein cannot be excreted in urine like some vitamins- it builds up in the kidneys and liver causing kidney and liver disease.
Protein does not build muscles- resistive exercise builds muscles.

DO NOT believe the advertising hype.
Use only Randomised Control Trials for evidence.

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01/12/2026

Supplements:
Not regulated or inspected by the FDA
Frequently do not contain ingredients as advertised
Not necessary for optimal health
Look for randomized control trials to support the need for any supplementation.
Fruits and vegetables are the best supplements.

Do not waste your money.

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01/08/2026

Coronary artery disease is a common heart condition that affects the major blood vessels that supply the heart muscle. A buildup of fats, cholesterol and other substances in and on the artery walls causes coronary artery disease. This buildup is called plaque.

https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118 #:~:text=Symptoms%20of%20heart%20disease%20in,This%20buildup%20is%20called%20plaque.

Learn about symptoms, causes and treatment of cardiovascular disease, a term describing a wide range of conditions that can affect the heart.