Eating Eggs is a Must for a Healthy Lifestyle

Eating Eggs is a Must for a Healthy Lifestyle

1. Egg whites contain the purest form of protein found in whole-foods.

2. One large egg contains 6.3 grams of high-quality protein and all 9 essential amino acids.

3. TEggs are great for the eyes. According to one study, an egg a day may prevent muscular degeneration and lower their risk of developing cataracts, due to the carotenoid content, specifically lutein and zeaxanthin.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk; considered the fat part; is not just protein it has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. Physicians' Health Study supports that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Meaning it does not negatively impact on cholesterol.

7. Eggs are one of the only foods that contain naturally occurring vitamin D.

8. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%. A rich souse of choline may cause a lower risk of breast cancer, according to a study done by The FASED Journal (November 2009 )

9. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

10. Eggs can aid in weight loss. A British study, which analyzed 71 research papers on the nutritional composition of eggs and their role in diet, found that eggs are packed with vitamin D, vitamin B12, selenium and choline that could also play a significant role in dieting and weight loss.

Eggs are very nutritious and a must for a healthy lifestyle.

Vitamins

A: good for the skin and growth. D: strengthens bones by raising calcium absorption. E: protects cells from oxidation. B1: helps properly release energy from carbohydrates. B2: helps release energy from protein and fat. B6: promotes the metabolism of protein. B12: an essential vitamin in the formation of nerve fibers and blood cells. Minerals Iron: essential in the creation of red blood cells. Zinc: good for enzyme stability and essential in sexual maturation. Calcium: most important mineral in the strengthening of bones and teeth. Iodine: controls thyroid hormones. Selenium: like vitamin E, it protects cells from oxidation.

Let's Get Healthy,

Coach Tia Hurt

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val

References:

1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.

2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006; 9:8-12.

3. June issue of journal Nutrition and Food Science

http://www.askmen.com/sports/foodcourt_60/66b_eating_well.html

Chicken Wild Rice Casserole

This is a low fat healthy yummy casserole. My daughters favorite meal! Very easy.

Cream of Mushroom 98% Fat Free, 2.5 serving
Cream of Chicken Soup 98% Fat Free
Rice A Roni Long Grain & Wide Rice and seasoning packet

4 Chicken Breast boneless and skinless (you can use Turkey or pork as well)

DIRECTIONS for Crock Pot

Pre-sprayed Crock Pot

Mix both soups with rice seasoning packets

Add 2.25 cups of water

(the water should add up to 2 cups of water for every cup of rice)
Add 2 boxes of Rice a Roni wild grain rice
Cut Chicken into strips or leave whole and put into crock pot.
Cook on high for 2-3 hours or until rice is tender or cook on low for 4-5 hours.

In oven

Follow the directions above expect put into pre-sprayed casserole dish.
Cover with aluminum foil. (don't forget this or it will dry out)
Cook for 45 min with pre-cooked chicken , 1 hour for non- cooked chicken, 1/12 hours for frozen chicken breast

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 218.4

• Total Fat: 3.5 g
• Cholesterol: 10.4 mg
• Sodium: 1,486.8 mg
• Total Carbs: 41.2 g
• Dietary Fiber: 1.9 g
• Protein: 6.3 g

Enjoy,

Coach Hurt

Crispy Zucchini Fries

Sharon G. sent me a recipe Crispy Zucchini Fries. I thought you all might like them as well.

Ciao Tia!
Hope you like them as much as we did!!!

Crispy Zucchini Fries

1/2 cup whole wheat flour
1/2 cup flour, all purpose
3 tablespoons cornmeal
2 teaspoons salt
1 teaspoon black pepper (freshly ground)
1 1/2 Pounds zucchini (cut into 1/2 by 3 inch sticks)
2 large egg whites (lightly beaten)

**I did substitue the salt and pepper.Zatarains Creole Seasoning

Preheat oven to 475

Coat a large baking sheet with cooking spray
Combine flours, cornmeal, salt and pepper in a large sealable plastic bag
In egg white dip zucchini sticks, shake in the bag to coat, and arrange on the baking sheet, not touching.
Coat all exposed sides with cooking spray
Bake on the center rack for 7 minutes.
Turn the zucchini and coat any floury spots with cooking spray again.
Continue to bake until golden and tender, about 5 minutes more.
SERVE HOT.

Thanks Sharon G. for your recipe.

If you have a yummy clean recipe email me with it and I'll post it on my blog.

Take pictures as well and let those reading droll over your yummy healthy food your eating.

Let's Get Healthy!

Coach Tia

Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure

Whole Wheat Crockpot Lasagna

Whole Wheat Crockpot Lasagna

Ingredients

2 lb extra lean turkey (or morning star meatless ground meat)
8 whole wheat lasagna noodles, uncooked

1 tsp Italian seasoning
3½ cups home made spaghetti sauce
1/3 cup water
8 sliced mushrooms

15oz fat free ricotta cheese
2 cups shredded skim milk mozzarella cheese

Shredded Parmesan cheese (for toppings)

Directions

Spray inside of cock pot with no-calorie cooking spray.
Brown ground beef in pan and drain. Stir in Italian seasoning.

Cover bottom of crock pot with uncooked wheat noodles.
Spread meat over the noodles in the crock pot.
Then begin layering sauce, mushrooms, ricotta, mozzarella, and more noodles.

Repeat until all ingredients are gone.
Cover and cook on low for 5 hours or high for 2 ½ hours

Nutritional Info Amount Per Serving 8, Calories: 469.0,,Total Fat: 21.0 g, Cholesterol: 76.2 mg, Sodium: 639.2 mg, Total Carbs: 31.3 g, Dietary Fiber: 5.2 g, Protein: 36.7 g

Enjoy

Coach Tia Hurt

Crock Pot Salsa Chicken

Crock Pot Salsa Chicken

Ingredients:

4 large frozen chicken breasts

1 cup salsa

½ can corn

½ fat free sour cream

1 can condensed cream of chicken soup

1 packet low sodium taco seasoning

1 tbs Cumin

Picture compliments of Teresa Hofmann from St. Louis Fitness Trends Examiner

Directions

Place frozen chicken breasts in crock pot and sprinkle all seasoning over it . Mix together can of soup, salsa then pour over chicken. Cook on low for 6-8 hours. Shred cook ingredients. Stir in sour cream serve over brown rice if desired.

Nutritional Info, Servings Per Recipe: 4, Amount Per Serving, Calories: 286, Total Fat:4 g, Cholesterol: 76 mg, Sodium: 2,000 mg, Total Carbs: 24g, Dietary Fiber:1 g, Protein: 31 g (with out brown rice)

Enjoy

Coach Tia Hurt

Clean Eating 3rd Snack Ideas

Clean Eating 3rd Snack Ideas

( 1-2 hours past dinner)

(3rd Snack is IF calories and time allows. Don't eat 2 1/2 hours before bed)

1) 8 triscuits (140) Laughing cow low fat swiss cheese (30)

2) 2 scoops whey w. water (260)

3) 1 1/2 cup Kashi Go Lean Crunch w. 1 cup skim milk (360)

4) 4 oz pork loin w. 1 cup peas (240)
5) 1 stick string cheese (80), 1 cup Kashi (190), 1 cup skim milk (90)
6) 1 cup HM chicken noodle soup (100)

7) fruit smoothie w/ water (210)

8) 2 cups baked HM apple crisp (250)

9) peaches on the grill (90) Greek yogurt and honey topping (70)

10)

Yogurt smoothie with a banana and all natural peanut butter

Let's Get Healthy!

Coach Tia Hurt

Clean Eating Dinner Ideas

Clean Eating Dinner Ideas

(2 1/2 - 3 hours after lunch)

1) 3 oz salmon (130), 6 asparagus (50), 1 cup mixed green salad and

2 tbsp vinaigrette (120)

2) 3 oz pork loin w. 1 tbsp olive oil (200), 1 cup saurkraut (30), 1 cup green beans (80), 1 string cheese (80)

3) 1 Morningstar Veggie Burger, 1 arnold select whole grain bun, 2 cups steamed green beans (330)

4) 1 cup brown rice, 1 cup grilled chicken and veggie stir fry (350)
5) 6 oz chicken breast (200), 1 cup cooked broccoli (50), 1 cup veggie soup (80)

6) 3 slices Home Made (HM) pizza (whole wheat pizza crust, HM marinara, veggies, chicken, cheese) (380)
7) 2 cups chicken noodle soup (220), 1/2 cup fat free cottage cheese (160)

8) 2 cups HM chicken noodle soup (400), 4 triscuits (80), 1 oz cheese (100)

9) 2 cups HM Taco soup (180) 1/4 cup Mexican cheese (60) 8 baked chips (60)

10) 2 chicken asiago sausages (220), 10 asparagus cooked with olive oil and roasted garlic (100), 1 cup salad

2 tbsp vinaigrette (120)

11)

1 cup grilled veggies (100), 1 cup cooked Quinoa (250), 4 shrimp (60), 1 cup leafy greens w. 2 tbsp ff dressing (100)

12) 3 oz Broiled Fish (110), 1 cup broccoli (50), 1/2 cup roasted soy chip and bulgur wheat pilaf (200)

Let's Get Healthy!

Coach Tia Hurt