Spotlight On Eggs

In todays food spotlight we’re gonna talk about eggs boys and girls.

The incredible, edible egg.

I know… it’s not a fruit or veggie but they are such a wonderful, complete food source I though we’d take a look at these little gems the chickens offer up to us.

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Jumbo eggs are where it’s at 😉

 

They are frequent visitors to my breakfast. The solid punch of protein not only keeps me feeling satisfied, it also keeps my blood sugar levels even and keeps me from having that crash I sometimes can get with more carb type breakfasts like pancakes or cereals. Eating eggs with a healthy dose of veggies also keeps me full and energetic for hours without thinking about food or getting hungry.

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

One large hard boiled egg contains 78 calories, 6.3 grams of protein, 5.3 grams of fat and 0.6 grams of carbs. It also contains high levels of cholesterol, and other vitamins and minerals like selenium, riboflavin, Vitamin D, Vitamin B12, Phosphorus, Vitamin A, and folate.

But aren’t eggs bad for you?

there has been talk in the past that eggs caused cholesterol problems, that they are high in cholesterol and therefore would cause individuals to have raised levels.

But did you know…. eggs consistently raise HDL, the “good” cholesterol?  The cholesterol in eggs actually helps regulate the two cholesterols found in our bodies.

Eggs offer a crazy amount of health benefits

  • Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
  • Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
  • Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
  • A healthy immune system: Vitamin A, vitamin B-12, and seliniumare key to keeping the immune system healthy.
  • Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.
  • Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.
  • Eyesight: Lutein and zeaxanthin help to prevent macular degeneration the leading cause of age-related blindness. Other vitamins also promote good vision.
  • Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake.
  • Skin benefits: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

That’s a pretty long list of reasons to add eggs into your daily nutrition plan!

Eat the whole egg!

Seriously, eat all of the egg. The yolk contains tons of minerals and vitamins that are good for you.

egg-benefits

 

Egg yolks contain more vitamins, and larger quantities of those vitamins than egg whites.  Egg yolks are actually one of a handful of foods in which Vitamin D is naturally found.

Other good stuff in the yolks…

A typical egg contains around 1.3 grams of phospholipids, and most of that is in the yolk. Egg phospholipids have benefits for…

  • Cardiovascular health. Egg phospholipids may affect cholesterol and inflammation levels in beneficial ways.
  • Metabolic health. One study found that phospholipids from egg yolks helped decrease blood pressure and improve vascular function.
  • Memory and cognitive function. Phospholipids may protect against Alzheimer’s Disease, although it’s always worth mentioning that rat studies are not human studies and this is still pretty preliminary.

Ok besides all that healthy stuff, they just taste good! Right?

Of course, we’d all agree they are pretty tasty in cakes and cookies haha Fried, scrambled, poached, sunny side up, in a scramble mix  however you cook them they are good.  But there are so many ways they can be prepared that makes this perfect complete protein a tasty meal or snack.

How about a few tasty egg recipes?

 

So that’s a quick review on the humble egg, the complete protein food.  Eggs should be a part of your healthy daily nutrition plan and eating them only has positive health benefits for you.

Tell me, how do you like to eat them? Do you have any favorite recipes?

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Monday Musings

Monday again. Wow. How did that HAPPEN??? I mean, I’m not “anti-Monday” or anything.  I sometimes just find myself thinking wasn’t I  just here starting a new week and now I’m off to another one.

Although my week felt a little “off” when we had some real winter weather show up down here in south Texas… as in ice.. and crazy, stupid cold.

No one drives and nothing happens when those roads ice over.  So it was definitely a stay home and warm day and I even managed to get a few little projects done since I was trapped….. all day long.  The negative to cold, grey days ? They make me want to eat! Carbs. All the carbs. My muscles soaked those goodies up haha

Anyway that cold stuff doesn’t last long down here so…..

I did a little weekend road trip to explore and hang out with hubby. Road trips always offer up some kind of adventure and we always have fun being together.

However, heading to my destination, there’s this super nice mega gas station/food mart/ buy weird stuff place to stop. Honestly, it’s like an oasis in the middle of god awful bathroom stops along the way. In fact they boast the cleanest restrooms anywhere and they are constantly staffed to ensure they stay that way. It’s worth waiting that extra 50 miles to stop when you really needed to stop 50 miles back 😛

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It’s a beaver… he’s the mascot of the place

 

Of course we ate breakfast out, which is always fun in new areas and we found this super cool, healthy breakfast place with a great vibe and amazing food. Farm fresh eggs, thick multi grain breads, and salad greens? I never had those with breakfast but liked it. Definitely want to go there again….

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What is wrong with this picture? My coffee cup is empty… again. No worries, they leave a carafe on your table.

 

OH. And I tried an elliptical for the first time…. ever. Now I’m not sure what the normal is for using them but tossing a runner/cyclist on it.. well.. I took off like a crazy girl. It’s like running on steroids! haha anyway I did a 10k in 31 minutes so I think that’s decent for a first attempt. However, I quickly learned if I didn’t stay focused that sucker could throw me. I really liked that it felt like running. I think I may need one for inside workout days, which are usually days that are to awful to be outside.

Alrighty, in big news this week :  evidently if you’re one of the cool kids, eating Tide clothes soap pods is the IN thing to do ( I’m being sarcastic here… please.. don’t do this) at first I thought it was just a joke of some kind.

I mean it had to be, right? After some more investigating it appeared to be rather true.  I can think of a lot of things to eat but that is no where on my list.

Soap.  Just…why ???

Speaking of actual food….

I’ve been experimenting with a variety of recipes this week, namely in the veggie department that I have pinned to my boards on Pinterest.  Several have been good but the biggest surprise and unexpected delight was a cauliflower recipe used to make mock potato salad.  https://www.pinterest.com/pin/ARWljr6ZFFOvYUscYjTe9A7nbrhyjxkPAneCDUxOw3Ivn3gw6Jl8SRY/

 

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Cauliflower right now is the multi purpose veggie that seems to be able to be morphed into a lot of other things… rice, bread crust, pizza crust, mashed potatoes, stir fry rice, and of course, potato salad. I may have mentioned on last weeks Monday Musings (I’ve slept since then)  about my quest for experimenting with it in these various ways.

This turned out amazing and even passed my pickier eaters inspection so I think that’s a win. Next up I’m anticipating trying cheesy “breadsticks”.

Hubby’s take on this? “If I want bread, I’m going to eat bread” haha

Still…. I want to see if it will be a tasty replacement ( sometimes)

It has cheese. What’s there to lose, right? Cheese. It’s worth the effort.

Speaking of effort.

I hope your year is starting with you getting daily exercise in. I understand some times it’s just hard to make it happen, or maybe you have just a short amount of time to work with.  I’ve tried a few circuit bodyweight exercises that get your heart pumping and give you a solid workout but only take a small amount of time.

I’ll share a couple workout ideas that just require your mental energy and your body 🙂 This is something you can do anywhere.

( please note: I do not or am not endorsing this X-Slim product)

I just found the second one a couple days ago. I really like the idea of being able to “build” your own routine. This allows you to get creative and try new things. Not to mention it’s a great way to work all parts of your body.

No matter what you decide to do, make sure you keep good form to avoid injury and to get the most you can out of each move.

Now, here’s to a new week of adventures and shenanigans! Make it a good one.

Tell me… do you have a favorite quick workout plan? Do you use an elliptical machine? Do you like it? Do you have a new recipe you’ve tried?