EGGSTACY- HAVE A LOVE AFFAIR WITH EGGS

Put on some Barry White and crack 'em all night long

January 17, 2012 By 1 Comment

Ever since the 1980′s when eggs were deemed to be the main source of high cholesterol (and thus heart disease), people have been wondering just how many eggs they can eat in a day and still steer clear of “The Danger Zone.”

A few years after we all cut down to no more than two eggs per week, the gods of science told us, ‘go ahead, eat all of the egg whites you want, it’s the yolks that will kill you.’ Dutifully, we are now buying cartons of egg whites and letting the chickens keep their dastardly yolks.

The problem is that eggs are not only delicious, they are very versatile. They fill us up, are inexpensive, hold flour and sugar together to make delicious cookies and cakes, whip with cream to make ice cream and darn it if they don’t make a quick breakfast. All in one convenient, low calorie package. Add to all of that, eggs are a powerhouse of nutrition. Those scientists must be tired from trying to talk us all out of the one food we have a hard time giving up, eggs.

Although yolks and whites can easily be separated, they aren’t meant to be.

  • The white contains only protein, but no vitamins or minerals.
  • If you eat just the yolk, you’ll be getting vitamins, minerals and fatty acids but none of the protein.

The brilliance of the egg is the combination of the yolk and white, which together forms a complete protein. (And yes, lemon meringue pie counts as using the whole egg. Yolk custard and meringue topping. It’s almost a health food!)

The Question Remains: How Many Eggs Can I Eat?

Per day, per week, per month. You can try to count if you want but here’s why I don’t.

  • Eggs are a complete protein.

There are 20 different amino acids that are important to the body, 9 of which must be supplied by food, and certain combinations of food. A complete protein means that a food contains these 9 essential amino acids. An example of an incomplete protein is tofu because it does not contain large enough amounts of all the essential amino acids

  • The amino acid content  in eggs mimics the levels in mothers milk-the perfect human food.
  • The nutrients in one egg are enough to provide everything a baby chick needs to grow and hatch healthfully. However, one egg isn’t going to cut it for a human. We need a lot more to reach those same nutritional goals!

What about cholesterol?

Although many studies have shown that there is no correlation between egg intake and incidence of heart disease and that eating two eggs per day has “very little effect on total cholesterol levels” it is always important to listen to YOUR body. Maybe you do well with one egg per day, maybe you can tolerate five. Whatever the case, moderation is always key.

If you love eggs and have high cholesterol take the time to have your blood work tested. Get a baseline, eat as many eggs as you want for a month and then go back in and get re-tested. Keep a food journal, and see if there’s anything else that could be affecting your levels of LDL and HDL. If you’re cooking all of those eggs in corn oil, switch to coconut oil and you may see your HDL (good cholesterol- I always remember that the “H” stands for “Happy) soar and your LDL fall.

How many eggs does Alison eat in a day?

I personally eat 2-3 eggs every morning for breakfast, and often have more during the day if I eat a food that is made with eggs (banana bread, crustless pumpkin custard, etc). However, if I’ve eaten eggs for breakfast I generally won’t have something like egg salad for lunch. It just feels like too much. By the way, since incorporating a high protein, high fat, and 2-5 eggs per day into my diet my HDL has gone way up while my LDL has lowered significantly.

You are what you eat

Remember, eggs are a very healthy food, but like all foods, are a product of what the animal has eaten and the standards with which it’s been raised. Free range, pastured chickens, preferably fed organic feed (so no GMO’s), are going to impart more nutritional value than caged hens that aren’t allowed to act like chickens, and are fed chemicals, antibiotics, and by-products of grains that have been grown using pesticides and are genetically modified.

The bottom line is, don’t be chicken about eating eggs, yolks included!

 Sources:

My main source for this article was the article, Protein: Building Blocks of the Body- by Fred Kummerow, PhD. Published in the Weston A Price, Fall 2011 Journal.

  • If you want a really fantastic source of peer reviewed articles on health and wellness please go to www.westonaprice.org and become a member. You’ll automatically receive their useful and eye-opening journal publications quarterly. Be sure to say that Alison Russo from Healthnutnation sent you as I receive credit towards attending next years conference (And I share all of the information I learn with all of you!).

Bodyecology.com

The Worlds Healthiest Foods

 

 

 

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Keeping Weight Off During the Holidays

Little things that add up and have an impact

December 6, 2011 By Leave a Comment

Nobody wants to succumb to the fat pants come New Year’s Day, but with all of the parties and goodies it’s hard not to take in extra calories. So here’s a tip that will keep you svelte and trim right through to January 2nd.

Eat Deviled Eggs!

Although the name implies indulgence, deviled eggs can be your friend…especially if you volunteer to provide them. They don’t have to be full of mayonnaise to be delicious. In fact I often get away with 4 Tablespoons of mayo in an entire dozen.

The problem with mayo is not that it’s full of fat, the problem is the kind of fat. Most of the mayo you’ll find at the store is made with soybean oil. Soybean oil is not fit for human consumption. Not only is it full of pesticides (soy is one of the most highly sprayed crops in the USA. Right next to corn, cottonseed and coffee) it is also a trans fat (that means the bad kind of fat that sticks to your arteries and your buns).

This leaves us with two options. Make your own mayo or pick a kind that is made with olive or canola oil. I personally keep a jar of Best Foods canola in the fridge. Canola isn’t the best oil out there but it’s a compromise as my husband isn’t a fan of anything else I’ve tried.

Deviled eggs are a great choice because the combination of protein and fat will keep you full and satisfied, making it easier to turn down those mini quiches.

They’re also a cinch to make!

Deviled Eggs 101

Boil a dozen eggs

  • Split in half lengthwise
  • Pop the yolks into a gallon sized plastic bag
  • Squirt in a healthy amount of mustard, dill relish if you please, and as much mayo as it takes to hold it all together (start with 2 Tbs and add more as you go). You can also substitute the mayo with whole fat yogurt. Add a little salt and pepper to taste.
  • Squeeze and smush the bag until it is a mixed up mess.
  • Squeeze the mixture down into one corner of the bag.
  • Snip off a corner of the bag and squeeze the contents into the halved eggs.
  • Sprinkle with paprika (the traditional choice) or, my favorite, dill (dried is fine) and chill.

They’re not the easiest thing to transport but there are specialty deviled egg holders if you want to make life easier.

Merry Christmas!

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Protein+Fat= Where it’s at (part 2)

November 6, 2011 By Leave a Comment

In my previous article Protein+Fat= Where it’s at I talked about how the body processes carbohydrates, fat, and protein. Today let’s take a look at some healthy fat and protein choices that not only taste good but are quick, easy, and filling.

Milk- Milk is a super food in many ways. Unfortunately, our kids are drinking too much of it. Add cheese and other dairy products and it ends up being the only source of protein for many children. As a measure, keep in mind that two 8 oz. cups of milk contain ALL of the protein that a toddler needs in one day. (One cup of milk has 8 grams protein.)  It is best to spread the wealth around and get protein from other sources that do not contain so much sugar (albeit naturally occurring) as well as proteins that contain varying kinds of vitamins, minerals and fats.

Cottage Cheese- Skip that morning bowl of cereal and go for cottage cheese. Cottage cheese has 3 times more protein than an equivalent amount of milk or yogurt and contains less lactose (the naturally occurring sugar in milk products) than either. Beware, cottage cheese does contain a lot of sodium so children should have no more than 6 oz per day. Since you now know how essential fat is to the body, and dairy is a form of healthy fat, always get full/whole or low-fat cottage cheese. The fat aids in absorption of the very important vitamins (such as D, K, A, and calcium) that your body readily absorbs in the form of dairy. That healthy fat also helps keep you fuller longer, with  a slow and steady burn off that won’t leave your kids a tired puddle of fuss on the floor at promptly 4pm.

Yogurt- Yogurt is a very healthy choice if you get plain whole or low-fat yogurt or plain Greek yogurt. Unfortunately 99% of yogurt is so heavily sweetened that it’s a treat, not a meal or a snack.

Hard boiled eggs- Eggs are a super food. The perfect combination of protein and fat packaged in a convenient and portable shell. Be sure to eat both the yolk and the white as eating just the whites can deplete vitamin A stores. People often are wary of eggs because of the huge campaign blaming them for high levels of cholesterol. The Weston A. Price Foundation has a wealth of information on the topic of cholesterol and eggs which is worth reading if you are confused and want clarification on the subject of cholesterol.

Hummus- Made with garbanzo beans and sesame tahini, hummus makes a great dip for veggies.

Meat- Most lunch meats out there contain nitrites and nitrates. Nitrites and nitrates are two ingredients to steer clear of. They are known carcinogens and have been linked to everything from  leukemia (especially in children) to brain tumors.  The Cancer Prevention Coalition sites two studies which really bring the point home:

Peters et al. studied the relationship between the intake of certain foods and the risk of leukemia in children from birth to age 10 in Los Angeles County between 1980 and 1987. The study found that children eating more than 12 hot dogs per month have nine times the normal risk of developing childhood leukemia. A strong risk for childhood leukemia also existed for those children whose fathers’ intake of hot dogs was 12 or more per month.

Researchers Sarusua and Savitz studied childhood cancer cases in Denver and found that children born to mothers who consumed hot dogs one or more times per week during pregnancy has approximately double the risk of developing brain tumors. Children who ate hot dogs one or more times per week were also at higher risk of brain cancer.

Nitrates and Nitrites are commonly used as preservatives in meats. Read your labels. Applegate farms and Newman Ranch do not use nitrates or nitrites. Trader Joe’s also offers nitrate and nitrite free lunch meats, hotdogs, and bacon. Read labels. Nitrates and nitrites are always listed in the ingredient section if they are used.

Beef Jerky- A portable and tasty option, just about every American is fond of beef jerky. Most of the beef Jerky out there contains nitrates and nitrites however Trader Joe’s has really good beef jerky that contain no nitrates and nitrites, no MSG, and some of the beef, depending on type you buy, is organic. There is a lot of salt in beef jerky so a small serving is sufficient.

Tuna- High in protein and omega-3’s (the healthy fat we want to consume), Tuna is another super food. However, because it contains such high levels of mercury it is best to spend a little extra money if you’re going to eat it more than once a month. (Click on “Tuna” for the full story and links to where you can buy low-in-mercury tuna.)

Leftovers make great lunches!- Chili is one of my favorite things to send for lunch. It’s already prepared, and it’s a healthy meal in one small container. Soups are great as well. Heat up at home, put in a stainless steel (on the inside) Thermos type container, add a spoon and done!

Olives- Olives are actually quite filling and contain healthy fat (olive oil). Eat olives alone or add to salad, burritos, tuna salad, etc.

Avocados- Another super food. Avocados are extremely high in healthy fat. I add ¼ avocado to smoothies, eat them with my eggs for breakfast, mix them into hummus, eat them on salads. Sometimes I just take a small one as my snack to a baseball game. Avocado’s are hard to beat. If you are trying to cope with diabetes, high cholesterol, heart disease, arthritis, etc. then you should eat at least 1/2 of an avocado every single day. They are only “fattening” when you mix them with mayonnaise and eat them with chips.

Nuts and seeds- There are a lot of nut allergies out there however, if you (or your child) are not allergic to nuts, nuts are a fabulous source of healthy fat and protein and provide a lot of staying power. Seeds are as well.

Note that every item I’ve listed here is a “fast” food. Forget the drive thru, plan ahead and still enjoy every bite!

To your health,

Alison

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Alisons Favorite Back to School Foods #2

September 2, 2011 By 5 Comments

Hard boiled eggs have been around since cavemen figured out how to put two sticks together and got a spark (well, maybe they hadn’t figured out the pot situation yet so give or take a few years.). Yet, they are an oft forgotten food. Inexpensive, simple to make, high in protein and super healthy, buy an extra dozen of cage free eggs and you’ve got grab and go snacks for a week!

Forget the drive-thru grab a couple of hard boiled eggs to eat in the car on the way to practice. At just 70 calories and 6 grams of protein be sure to toss in a couple for mom as well!

Instead of those high in sugar, super processed granola bars just peel an egg and put in a little container with a dash of salt for a healthy snack.

Use an egg slicer and slice up half a dozen eggs, throw in a dollop of mayo, mustard, relish, and a little salt and you’ve got a ready to go sandwich for the next few days.

If you’re staying away from the carbs use on top of salad or roll up in lettuce leaves.

Deviled eggs don’t have to be for a special occasion and they don’t have to be time consuming to make (Teens can easily make this themselves, and little ones can help with the process too). Hard boil the eggs, split in half, and pop (I don’t scoop I just squeeze the white part of the egg and the yolk pops out) the yolk into a plastic bag. Add mayo, mustard, and salt and squish the bag until the combination is thoroughly mushed together (“incorporated” if we’re getting fancy about the whole thing). Squeeze the whole mess down to one corner of the bag. Snip off one corner and twist the bag (like you would a pastry bag if you were frosting a cake- if you don’t know how to do this watch one of the cake decorators down at your local bakery. It’s really simple). The contents will come out in a nice little sausage roll shape. Just squeeze a bit into each egg and voila, you’re done!

“Hard boiling” isn’t really “Hard” and “Boiling” will just get you rubbery eggs

My hard boiled eggs used to turn out rubbery and green in the middle until I tried Linda Carucci’s technique. Linda shares in her fabulous cookbook, Cooking School Secrets for Real World Cooks that the term “Hard-boiled” is “actually a misnomer. Perfect hard-cooked eggs are achieved by steeping eggs in very hot water. If boiled, eggs are likely to have tough, not tender whites, and an unsightly blue ring around the yolk.” My eggs are now “hard cooked.” You know you’ve got it right when the yolks are creamy and bright yellow.

Here’s what you do (I am currently in the process of getting permission from the publisher to publish Linda’s exact instructions. In the meantime here’s a brief overview):

  • Use old eggs- all grocery store eggs are weeks old so no need to let ‘em sit around any longer. If you have chickens or buy eggs fresh from a farmer then buy an extra dozen and let one sit for next week (go ahead and use fresh eggs if that’s what you’ve got. That’s what I use and they are usually no problem to peel)
  • Put eggs in a saucepan large enough to put one layer of eggs in.
  • Cover with an inch of water.
  • Bring to a boil, uncovered
  • Once the boiling point has been reached, cover, turn off the stove, leave pan on burner.
  • Set timer for 10 minutes.
  • When the timer rings put the pan in the sink and run cold water over. Rinse a couple of times and then let sit for 5 minutes.
  • Refrigerate.

Cholesterol in eggs- Debunking the Myth

Some of you may be saying “But eggs are high in cholesterol!” The myth about too many eggs being a major source of cholesterol consumption has long been debunked. Eggs are high in protein, vitamin D, choline and a host of other nutrients. Click here to get the scoop.

Eggs raised from pastured chickens that are fed an organic diet are best, but buy what you can afford.

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Natural Easter Egg Dyes

April 18, 2011 By Leave a Comment

I still remember taking the little wire egg dipper out of the package and dropping the multi-colored tablets into individual cups, dipping the eggs and placing them carefully in the holder. Ahhh, coloring Easter eggs, what a wonderful way to welcome spring and the promise of new life! These days bright colors, swirls, glitter and tie dye appeal to our inner-child’s pursuit of producing an Easter egg even better than the one pictured on the box! Unfortunately, with these tantalizing choices comes the risk of exposure to harsh and sometimes toxic chemicals.

Planning to eat those eggs after you and the kids have dyed them?  Again, you might want to reconsider using one of those pre-packaged dye kits. We’ve all experienced cracking a hard boiled egg that has been colored/dyed, to peel it back and find that the egg itself is a lighter shade of the outside. Egg shells are porous and what you put on the outside (chemicals included) does leach into the actual egg.

Our local natural foods market sent out a list of how to make your own natural egg dyes. My kids and I tried it and it’s tons of fun! Plus, for a school age child it also makes for a great science project! Admittedly, this technique does take more effort but your kids will love learning how to make their own dye and you won’t have to worry what any of you are touching, ingesting, or what you might be dumping down the drain!

*Natural Egg Dyes*

*Red*
2 raw beets, grated or two cups of cranberries
2 cups water
2 to 3 tsp white vinegar

*Blue*
1 cup purple grape juice
3 cups water
2 to 3 tsp white vinegar

*Yellow*
2 Tbs turmeric
2 cups water
2 to 3 tsp white vinegar

To make the dye, bring the water and fruit or vegetable to a boil (not necessary for the juice recipe). Lower heat and simmer for about 15 minutes. Cool and strain through a cheesecloth-lined colander. Stir in the vinegar. Dip boiled eggs to desired hue. Mix colors for orange, violet and green. Refrigerate if you plan to eat.

Hoppy Easter!

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Is there any difference nutritionally between brown eggs and white eggs?

January 7, 2011 By 2 Comments

My grocery store charges more for brown eggs. Is there any difference nutritionally between brown eggs and white eggs?

The reason why grocery stores charge more for brown eggs is because they are generally thought to be a healthier choice. However, there is no difference nutritionally between any color of egg. Eggs come in all different shapes and sizes. “The color difference is due to the specific breed of hen” according to the Egg Nutrition Center. So, an egg is not green because that chicken has gorged on spinach, it’s green because that is what kind of egg it’s breed lays.

High in protein and around 72 calories for a large egg, eggs are a wonderful power-food. However, what the chicken eats and the conditions in which it is kept, impact the healthfulness of the eggs which it produces.

That’s why I always suggest buying cage free organic eggs if at all possible. I know they can be pricey, so ask around and see if you can find a backyard chicken farmer in your area that might have extra eggs that they’re willing to sell. Don’t be afraid to ask to see the conditions in which they’re chickens are kept, as well as what they are being fed.

Also, before you spend the extra money on those cage free organic eggs you might want to check out the Cornucopia Institutes Organic Egg Scorecard.  Just because a label claims “cage free” means little more than that the hens had an open door at the end of a football field sized warehouse that had a patch of grass “available” to them.

Nobody wants to pay more for an empty promise. Do your homework now so you can grab those eggs without slowing down, as you wheel that hefty car cart to the promise land (the car- which has restraining elements-). We wouldn’t want little Johnny to have time to jump out of the car cart (which he demanded and you are now paying for because the darn “seat belts” don’t work. And, where is the aisle that carries duct tape exactly?)

To your health,

Alison

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