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

Healthier Orange Peel Chicken

Orange Peel Chicken Healthier

Chicken marinade:(step 3 ingredients only )

¼ cup orange juice

1 tbsp dark soy sauce

1 tbsp honey

¼ ground pepper

Ingredients:

Dried peel of 1 large orange (or you can use the zest of 2 oranges)

1 ½ tbsp honey

3 boneless skinless chicken breasts with all fat cut off (or chicken flavored Tofu)

1 cup of fresh broccoli (or ½ bag of frozen broccoli)

12 dried Thai chilies

2 tbsp peanut oil

2 tsp cornstarch (or whole wheat flour)

(step 10 ingredients only)

1 tbsp sugar (this can be replaced with 100% pure juice or Stevia)

¼ tsp salt

¼ tsp ground pepper (optional)

2 tbsp dark soy sauce

1 ½ cup orange juice

¼ tsp ground ginger

1 ½ tbsp honey

Directions:

1 Peel a large naval orange cut into strips place it on a non-stick cookie sheet and placing them in the oven at 150 degrees Fahrenheit. Leave the orange peels in the oven until no moisture is left behind, which will usually take about four hours. OR Peel a large naval orange cut into strips set the peel on a paper towel to dry for about three days until hard and slightly brown. OR If you don't can't wait you can use orange zest.

2. Cut chicken breast into thin 1 ½ inch strips and place them into a plastic zip lock bag.

3.Mix together all of the ingredients for the marinade. Then add that mixture to the chicken and leave it in the refrigerator for at least 30 minutes to marinate.

4. While the chicken is marinating, in a bowl slowly mix orange peel strips together with 1 ½ tablespoons of honey, making sure each strip is coated. Then set them aside.

5. Steam broccoli and set aside. ( you can use frozen broccoli; just microwave ½ bag until thoroughly cooked, about 5 minutes)

6. Heat 1 tablespoon of peanut oil on high. Get oil very hot, add chilies and orange peel. There will be smoke. Stir while cooking until they both turn black and burn. The chilies will turn black first, continue to cook all of it until the orange peel turns black as well. This takes about 10 minutes. Once both have blackened, remove the chilies and orange peel and set them aside. Keep the debris stuck to the bottom of the pan in the pan. (you will only use 1 pan for all your stove top cooking)

7. When the chicken has finished marinating, drain all of the liquid from the chicken and discard liquid.

8. Heat the remaining tablespoon of peanut oil in the same pan used for the chili and orange peels. Add the chicken, cook until all the liquid has evaporated and the chicken browns. About 10 minutes.

10. While the chicken is cooking, in a small bowl mix together STEP 10 ingredients.

11. Once the chicken is browned, add the sauce mixture, broccoli, chilies and orange peel. Stir until boiling.

12. In a small cup mix the cornstarch (or whole wheat flour) with a little warm water just to dissolve. Add this mixture to the pan and stir until thick, about 3 minutes. (if using whole wheat flour - mix flour smoothly with water put flour and cold water in a jar, place the lid on and the give the jar a vigorous shake)

13. Serve over brown rice. (brown rice is not included in the nutritional information.)

Some other things you could add are peanuts and any other kind of veggie.

6 Servings

Calories 246.3 Total Fat 6.3g Saturated Fat 1.2 g Polyunsaturated Fat 19g Monounsaturated Fat 2.5 g

Cholesterol 68.4 mg Sodium 797.61 mg Potassium 502.8 mg Total Carbohydrate17.8 g Dietary Fiber 0.9g Sugars 14g Protein 29.1g

This recipe is a melody of several recipes.

Enjoy,

Coach Tia

Beef Stew

Ingredients

• 2.5 pounds stew beef

  
  Base for stew:

  1 tablespoon Worcestershire sauce

  1 clove garlic (diced) 

  2 bay leaves

  1 teaspoon salt

  1/2 teaspoon pepper

  1/2 teaspoon paprika

   1 medium onion
• 1/2 small can of tomato paste 
• 1 can (12-16 oz)crushed tomato 
• 2 cans (12-16 oz) tomato sauce
• 6 cups of beef stock

Add after base is made: 

6 large carrots cut into bite size 

3 ribs celery, diced

5 white potatoes, cut into bite size

Whole wheat egg noodle pasta (optional) If you use the pasta add it in at the last 10 minutes of cooking.  

Directions

Brown meat, add the base for stew ingredients.  Cover and simmer 1 1/2 hours. Remove bay leaves. Add carrots, potatoes and celery. Cover and cook 30 to 40 minutes longer. Stir and cook until potatoes are done.

If you want to add pasta do so at the end and cook 10 minutes longer until pasta is done.   

Enjoy!

Let's Get Healthy,

Tia 

Cook One Day For A Week's Worth of Meals

Lunch or dinners that you can cook 

on Sunday and eat it all week. 

1. I will cook my meat and put 1 serving sizes into a small sandwich bag then it into a freezer safe bag, I then putt out the amount I need as needed. It thaws in a few minutes in the microwave or threw out the day. 

2. I wash and pre-cut all my veggies and have them ready to go. 

3. I use Meal Starter a lot. It is a soy product in the freezer section but the taste is awesome!   

1-Week Fit Lunch Meal That you can make on Sunday and it will last all week. 

Shopping List:

A) Proteins and fats

1 lb brown rice or quinoa 

8 oz container of old-fashioned oats 

3 - 4 lbs of lean ground turkey (try for 85-90% lean) If you can find it get the white meat ground turkey. OR make it your self. You can also substitute this with chicken, soy, or 85%+lean ground beef 

1 flank steak (or firm fish or tofu) 

(1 lb can be divided into 2 servings; 2 lbs makes 4 servings) 

1 dozen eggs 

1 avocado 

B)Fresh veggies including: 

1 large package fresh spinach salad mix 2 bell peppers 

1 head of broccoli 

1 bunch asparagus 

1 pack pre-cut shatiki mushrooms (or cut them yourself)

1 sweet potato

1 pack celery 

1 package fresh pre-cut stir-fry veggies (or build your own 

by buying onion, Chinese cabbage, shredded carrots, 

broccoli, snow peas, and water chestnuts)

C)Pantry/Fridge Essentials:

Garlic Powder or Fresh Garlic 

Mustard Powder 

Thyme 

Sage 

Black Pepper 

Worcestershire Sauce 

Egg Whites

Soy Sauce reduced salt 

Vinegar 

Onion or dried onion flakes 

Fresh Ginger (if you don't like ginger substitute it with orange zest) 

Honey, agave, or Stievia 

Extra Virgin Olive Oil 

Pomegranate juice (optional) 

Oranges (optional) 

Homemade Dressing - Made with either Greek Yogurt dressing or EVOO with seasonings and lemon juice or Pomegranate juice 

Sunday : Mini MeatLoafs

2 lbs ground meat ( or beef, turkey, and combinations) 

1/4 heaping cup chopped celery 

1/4 heaping cup shatiki mushroom, diced 

1/4 cup oatmeal 

1/4 cup finely chopped onion or 1 tbsp dehydrated onion 

flakes 

2 cloves garlic, minced, or 1 tsp garlic powder 

1 tsp dry mustard powder (or spicy mustard)

1 tsp dried thyme 

1 tsp dried sage 

1/2 tsp black pepper 

2 tbsp Worcestershire sauce 

2 egg whites 

1/4 cup water

Directions:

Preheat oven at 325 degrees.

Spray 2 muffin tins with nonstick spray or oil.Mix all ingredients in a bowl (using your hands works best).

Cook at 325 degrees for 22 minutes.

Monday : Quinoa Bowl ( just like CrazyBowlWraps)

1/3 cup cooked quinoa or brown rice 

1 cup cooked ground turkey (any lean protein) 

1 cup stir fry veggies

Directions:

Mix together and add 1 tbsp soy sauce.

Tuesday : Meat Meatloaf Stir Fry 

Warm up the meatloaf you baked on Sunday.

Sautee 1 cup of veggies (mushrooms, celery, and asparagus in a 

small amount of soy sauce)

Wednesday : Stir Fry

Marinated Flank Steak (1 lb for 2 servings )

1/2 cup soy 

1/4 cup vinegar 

2 tbsp Honey, agave, brown rice syrup or Stievia 

2 tbsp onion 

1 tbsp oil 

1 garlic clove 

1/2 tsp ginger 

1/8 tsp pepper

Directions:

Marinade the flank steak for at least an 2 hours up to a day before, with all the ingredients above.  

Grill or broil the steak for 8 minutes on one side and 6 

minutes on the other. Adjust the cooking time according to how done you like your steak. 

Cook veggies in separate pot or mix and eat as a fresh salad

Asparagus 

Broccoli 

Red and green bell peppers

Thursday: Omelet/Egg Scramble

2/3 cup egg whites 

1/4 cup ground lean turkey 

1/4 cup favorite veggies 

1/2 avocado

2 tbsp quinoa (optional)

Left over veggies (optional) 

hot sauce (optional) 

Directions:

Scramble the egg whites, ground turkey and veggies together

and top with the avocado.

Friday : Chef Salad

2 large handfuls spinach salad mix 

1/2 cup left over flank steak or ground turkey  

1/2 avocado 

1 cup chopped veggies (bell pepper, broccoli, mushrooms) 

2 tbsp homemade dressing ( Pomegranate juice, EVOO, and seasoning of choice) 

Directions:

Mix the above ingredients together in a salad bowl

Saturday: Meat Sweet Potato

Mini meat loaf or ground turkey or flank steak 

(what ever protein you have left) 

1 Sweet potato 

Broccoli 

Directions: 

Take the meat loaf and put it into a cooked sweet potato. 

How to cook a sweet potato:

Put Sweet potato and 1/2 cup of water in microwave for 6 minutes flip over than cook additional 6 minutes for a big one. Do not pierce the potato and do not eat the skin. When done cooking wait 2 minutes then peel off the skin BE CAREFUL it will be VERY HOT!

*Turkey safety. USDA says: 

Storage Times
Turkey Item	Refrigerator Storage	Freezer Storage
Fresh whole turkey	1 to 2 days	12 months
Fresh turkey parts	1 to 2 days	9 months
Ground turkey, giblets	1 to 2 days	3 to 4 months
Cooked turkey	3 to 4 days	4 months
Cooked turkey dishes	3 to 4 days	4 to 6 months
Turkey broth, gravy	3 to 4 days	2 to 3 months
Lunch meat	unopened 2 weeks; opened 3 to 5 days	1 to 2 months

USDA : http://www.fsis.usda.gov/Fact_Sheets/turkey_from_farm_to_table/index.asp

Let's Get Healthy!

Coach TIA