Eggs! Myths and Facts

I get a lot of questions from clients about eggs.  How many are too many?  Should I eat just the whites?  Or should I switch to Eggbeaters?  As you often hear us say, “everything in moderation!”  I admit that even I question how many I should have in a week.  I saw this article and it answered a lot of my questions so I thought I’d share it in hopes that it answers some of yours.  One thing I’d like to add….organic, free-range eggs are best and if you are lucky enough to have a local source for fresh eggs than you know how amazing they taste.  Hard to go back to store-bought once you get used to local eggs, fresh from the hen:)   To make your eggs a powerhouse of nutrition sauté lots of spinach in a little olive oil, push to the side of the pan once wilted and then add your eggs and scramble for a quick and healthy meal any time!

Thanks to Mike Roussell at Livestrong.com for this great article.

 

 

Kobe versus  MJ.
Angelina versus Jen.
Whole eggs versus egg whites?
In  the world of nutrition, few debates have remained as heated as the great egg  debate. For nearly 40 years, researchers have tried to determine whether your  omelets, scrambled eggs and frittatas are actually healthy. The argument against  has always revolved around two simple factors — eggs are high in fat and  cholesterol. So it’d be easy to assume that removing the yolk or avoiding eggs  altogether are part of any get back in shape diet plan. But a closer look at the  research reveals that the real debate about eggs is why there was any question  about their health benefits. In fact, a quick look at the most common myths  shows that making eggs a standard part of your diet is one of the best decisions  you can make.

Myth: Eggs make you fat Truth: Eggs are a great food for  weight loss

You may have heard that eating eggs will make  you fat because 60 percent of the calories in eggs come from fat. However,  eating fat doesn’t make you fat and eggs are a calorie-controlled food designed  to maximize weight loss, not prevent it. One egg is only about 70 calories, with  a great balance of 6 grams of protein and 5 grams of fat. The protein/fat  combination of increases satiety hormones — the ones that tell your brain you  are full. The protein in eggs also causes your body to release the hormone  glucagon, which encourages your body to release and use stored carbohydrates and  fat.
To prove the point, compare eggs to rice cakes—a timeless “diet”  food. Two rice cakes also contain 70 calories, but with no protein or fat. Those  calories come from 14 grams of high glycemic, fat-cell stuffing, refined  carbohydrates, which makes it a much less desirable choice.

Myth: Eggs raise your cholesterol Truth: Eggs don’t affect  cholesterol levels

Reducing blood cholesterol levels has been a  major public health mission for decades. It would make complete sense that if  you wanted to decrease the amount of cholesterol in your bloodstream then you  should reduce the amount of cholesterol you are eating. That’s why eggs have  typically been touted as dangerous, as they contain approximately 200 mg per  serving.
The problem: Dietary cholesterol doesn’t actually raise  cholesterol as much as you might think. In fact, only 30 percent of people  experience significant increases in cholesterol levels after following a diet  high in cholesterol. Researchers from Harvard looked at the dietary habits of  more than 100,000 people and concluded that daily egg consumption in healthy  individuals didn’t increase risk of coronary heart disease. What’s more, a study  from the University of Connecticut found that eating three eggs per day as part  of a low carbohydrate regimen improved HDL — the “good” cholesterol — without  any negative health effects.

Myth: You should only eat egg whites Truth: Enjoy the  entire egg — yolk included)

The “egg white only” movement was created out  of the mass movement to remove as much cholesterol and fat from the American  diet to fight heart disease and obesity. An egg white contains all protein —  3.5 grams per egg; the rest of the nutrients, protein and fat are hiding in the  yolk, which means the yellow is the most nutritious part. Egg yolks contain  240mg of leucine, the amino acid single-handedly responsible for flipping your  genetic muscle-building switch .
But egg yolks are much more than just a  muscle building nutrient. They also include choline — essential for cell  membrane function — cholesterol, which serves as the molecular framework for  multiple hormones in the body, vitamin A , vitamin D and vitamin E. You can also  get eggs that come from chickens that were fed omega-3 rich feed, the omega-3s  in their feed enriches the omega-3 fats in the yolk, giving you as much as also  contain 150mg of the long chain omega-3 fat DHA . Enjoy the entire egg to take  advantage of all the nutritional benefits

Myth: Eating raw eggs allows you access to more nutrients  Truth: Cook your eggs to ensure you access all the nutrients

Ever since Rocky chugged down raw eggs as part  of his quest to beat Apollo Creed, the lore about eating raw eggs has appealed  to nutrition fanatics. However, research shows that the only thing you’ll gain  from your Italian Stallion style of eating is a list of health concerns —  without the benefits. One touted benefit of raw eggs is that you’ll digest  cholesterol in its unoxidized form. However, the oxidation of egg cholesterol  during cooking is minimal — and reduced even further if you cook your eggs at a  lower temperature. Eating raw eggs has also been recommended to prevent the  degradation of health-promoting lutein and zeaxanthin. However, research from  the “American Journal of Clinical Nutrition” and “Journal of Nutrition” shows  that eating cooked eggs leads to increases in blood lutein and zeaxanthin  levels.
On the flip side, raw eggs contain a compound called avidin,  which binds and prevents the absorption of the essential nutrient biotin.  Cooking eggs deactivates avidin, rendering it biochemically useless. And while  only 1 in 10,000 eggs is contaminated with salmonella, properly cooking eggs  will effectively kill any salmonella that is present—as well as significantly  reduce the risk of any food-borne illness that might exist.

Read more: http://www.livestrong.com/article/556213-nutrition-debate-are-eggs-good-for-you/#ixzz2QpzEGsj6

 

I’m thinking EGGS for dinner tonight!IMG_2906

Peace and greens,

Melissa

 

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Oh My Crunchy Thai Salad!

IMG_2842This is YUMMY!  I’ve made it twice this week so that tells you something!  I like it even better the second or third day so make it today for a great weekend lunch.  This salad is loaded with vitamins, fiber, anti-oxidants…all good-for-you ingredients.  But the best reason for making it is how delicious it tastes.  This can be served as an entrée, makes about 4 large servings, or as a side to just about anything.

INGREDIENTS:

3/4 c uncooked quinoa

2 c shredded red cabbage

1 diced red bell pepper

1/2 diced red onion

1 cup shredded carrots

1/2 c chopped cilantro

1 can drained and rinsed chickpeas

1/4 c diced green onions

1/2 c cashew halves or peanuts

fresh lime

FOR THE DRESSING:

1/4 c natural peanut butter

2 t grated fresh ginger

3 T soy sauce

1 T honey

1 T red wine vinegar

1 t sesame oil

1 t olive oil

2 t sriracha sauce (more or less depending on how spicy you like it)

INSTRUCTIONS:

Rinse quinoa in cold water.  Add to saucepan with 1.5 cups water and bring to a boil.  Cover and reduce heat to a simmer. Let cook for 15 minutes or until water has been absorbed.  Fluff with a fork and place in large bowl to cool.

Place peanut butter and honey in small dish and microwave for 20 seconds.  Whisk in remaining dressing ingredients and add a little water to thin. You want the dressing to be easy to pour over salad and thoroughly coat everything.

Next add all remaining veggies and beans to the quinoa except green onions and cashews.  Fold together and then drizzle on the dressing and toss to coat.  Finish with a squeeze of lime and sprinkle each serving with green onions and nuts.  ENJOY!

Curried Cauliflower Soup

OLYMPUS DIGITAL CAMERA I realize that it’s April but since Mother Nature isn’t exactly cooperating I’m still in the mood for a hot bowl of soup!  I saw this recipe and thought it sounded delicious. Did you know that just a cup of cauliflower has 85% of our daily value for Vitamin C?  There are also tons of studies linking cruciferous veggies to cancer prevention.  Comforting AND super good for you….can’t get much better than that!  I’m on my way out for the ingredients…

Thanks to www.thekitchn.com for sharing their wonderful recipes!

Creamy Curried Cauliflower Soup

Serves 6-8

2 tablespoons extra-virgin olive oil, plus more to serve

2 medium white onions, thinly sliced

1/2 teaspoon kosher salt, plus more to season

4 cloves garlic, minced

1 large head of cauliflower (about 2 pounds), trimmed and cut into florets

4 1/2 cups low-sodium vegetable broth (or water)

1/2 teaspoon coriander

1/2 teaspoon turmeric

1 1/4 teaspoon cumin

1 cup coconut milk

Freshly-ground black pepper

1/4 cup roasted cashew halves, for garnish (optional, see Recipe Note)

1/4 cup finely chopped Italian parsley, for garnish (optional)

red chili pepper flakes, for garnish (optional)

Heat oil in a large pot over medium heat until shimmering. Cook the onions and 1/4 teaspoon salt until onions are soft and translucent, 8-9 minutes. Reduce heat to low, add garlic and cook for 2 additional minutes. Add cauliflower, vegetable broth, coriander, turmeric, cumin, and remaining 1/4 teaspoon salt. Bring pot to a boil over medium-high heat, then reduce the heat to low. Simmer until cauliflower is fork-tender, about 15-17 minutes

Working in batches, purée the soup in a blender until smooth, and then return the soup to the soup pot. (Alternatively, use an immersion blender to purée the soup right in the pot.) Stir in the coconut milk and warm the soup. Taste and add more salt, pepper or spices if you’d like.

To serve, ladle the soup into favorite bowls and garnish with a handful of toasted cashews, a few springs of parsley, sprinkle of red chile flakes and a dash of olive oil to top.

Hope this keeps you warm today!

Melissa