Big Vs small

egg big small 1

Whether big or small, an egg is always loaded with vital nutrients. Egg is one among the complete protein foods (red-meat, poultry, seafood, dairy, soybean, buckwheat, quinoa), for it contains all the essential amino acids necessary for the human body.

An egg white, to a large extent, contains protein, magnesium, potassium and sodium when compared to the egg yolk that contains fats, protein (lesser amount), calcium, iron, phosphorus, Vitamin A, B6, B12 and cholesterol. The yellow of the egg is because of xanthophyll pigment, a type of chlorophyll present in the plant they feed on.

Aviary Photo_130272297838149432

Iron in egg is considered non-heme iron that requires Vitamin C to get absorbed by the body.  Iron is a major component of hemoglobin that carries oxygen to all parts of the body. So, it is more important see that the nutrients consumed are efficiently absorbed by the body.

Toast with egg and grapes or kiwi, a delicious meal to start your day with.

Aviary Photo_130276784947096039

There are different types of whole eggs, like chicken, quail, duck, goose, and turkey.

Cute little quail eggs are just 1/5th size of a chicken egg. It takes much lesser time to cook the quail eggs than a chicken eggs.

Brown eggs and white eggs makes no difference in their nutritional package. It is the size of the egg that determines the amount of the nutrients, not the color. Also, there is’nt much difference in energy, protein and fat between caged and cage-free chicken. The cage-free chickens are free to move and get good exposure of sunlight. So, cage-free chicken’s eggs slightly higher in vitamin D when compared to caged chicken!

 

Nutrients Chicken 50g Quail 9g Duck70g Turkey 79g Goose 144g
50g 100g 9g 100g 70g 100g 79g 100g 144g 100g
Protein 6g 13g 1g 13g 9g 13g 11g 14g 20g 14g
Fat 5g 10g 1g 11g 10g 14g 9g 12g 19g 13g
Cholesterol 186

mg

372

mg

76

mg

844

mg

619 mg 884

mg

737

mg

933

mg

1227

mg

852

mg

Enjoy the egg along with whole grains, fruits and vegetables!

Regular exercise and variety of foods keeps you fit!

References:

http://www.mayoclinic.org/

https://ndb.nal.usda.gov/

http://www.webmd.com/

 

 

Advertisements

Slow cook: Benefit beyond nutrients!

Egg, beef, pork, chicken, turkey, fish, beans are good sources of proteins.

Aviary Photo_1302722978381494322013-06-27 12.25.12 (2)

 

As we all know, proteins are large molecules with various amino acids linked together. The protein vibrates while cooking, therefore causing a denaturation of the protein molecules that has a substantial changes in the texture of the protein food. For example, when an egg is cooked, denaturation and rearrangement of the key protein molecules occurs. These rearrangement process will change the runny fluid texture to a rigid, firm texture. A wonderful network of protein!

Aviary Photo_130276784947096039

When it comes to meat-cooking, low and slow is definitely the way to go.  To reap the real benefits of high protein foods you should cook them slow.

Meat is different from egg. Raw meat is rich in collagen, a tight protein.  Collagen, a major component of the meat has tough and chewy texture. When done properly, this stiff & tough collagen will become a mouth-watering gelatin.  An amazing cooking process!

During slow cooking at 160º F /70º C, the connective tissue collagen protein begins to react with water molecules to form gelatin.  Gelatin is a nutrient that helps improve and support the liver & joint function, digestion, skin and muscle recovery! Gelatin is also a major ingredient for hair & nail growth!

CAM00146

The slow cooking process will tenderize the meat without using additional fats that gives a soft and more palatable texture. The heat inside the crock pot builds up slowly and when the steam is not allowed to escape, the food will naturally retain the moisture. This slow cooking process will also help to pull out the nutrients from the bone. When cooked for longer hours, the tougher meats will slide down from the bone very easily. The taste, really great!

Slow cooking the meat at a lower temperature in a liquid, will help reduce the number of cell-damaging compounds called AGEs (Advanced Glycation End Products) when compared to food cooked in high temperature.  Methods of High cooking temperature like frying, grilling, roasting or broiling may produce these dangerous compounds that damage DNA.

Thaw the frozen meat, poultry, and trim the visible fat before adding to the slow cooker.  Slow-cookers require less energy than other traditional cooking methods.

Pre-soaking process will help to reap the protein benefit of the beans.  Soaking softens the beans. The beans can either be soaked overnight or you can bring the beans to boil for 1 minute and let stay soaked for an hour. Soaking in warm water encourage the production of various beneficial enzymes.  During the soaking process, the difficult-to- digest proteins are partially broken so that the body can digest and absorb the proteins easily.

It is important to drain the beans and discard the soaking water. Soaking allows the beans to release the in-digestible sugars and other toxic compounds that are naturally found in the dried seeds.

Slow cooking process will help vegetables to retain more flavor and makes the dish more appealing too. The broth along with the vegetables are rich in nutrients. The foods cooked slow and in lower temperature will help to preserve the vitamins and minerals. The firm vegetables like potatoes, onions, carrots, beets, turnips will do well in slow cooker.  Do not add the canned beans or vegetables to the slow cooker, for they are already cooked.

2014-03-27 14.52.48

You can add the lemon and herbs at the end of the cooking process. Cooking beans with honey, sugar, lemon, or tomatoes will only harden the beans!

Slow cooker is more convenient and safe to prepare meals while being away from home. It comes in several sizes like 1-quart model to 12-quart models. You will not be tempted to grab the fast foods once you know that a healthy meal is waiting for you at home!

Recipe

Source: http://www.mayoclinic.org

Baked chicken and wild rice with onion tarragon

Ingredients

  • 1 pound boneless, skinless chicken breast halves
  • 1 1/2 cups chopped celery
  • 1 1/2 cups whole pearl onions
  • 1 teaspoon fresh tarragon
  • 2 cups unsalted chicken broth
  • 1 1/2 cups dry white wine
  • 3/4 cup uncooked long grain rice
  • 3/4 cup uncooked wild rice

Directions

Preheat the oven to 300 F.

Cut chicken breasts into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.

In a baking dish, combine the wine, remaining 1 cup chicken broth, and rice. Let soak for 30 minutes.

Add the cooked chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Serve immediately.

Nutritional analysis per serving

Serving size: About 2 cups

  • Total carbohydrate 37 g
  • Dietary fiber 2 g
  • Sodium 180 mg
  • Saturated fat 1 g
  • Total fat 3 g
  • Trans fat 0 g
  • Cholesterol 73 mg
  • Protein 21 g
  • Monounsaturated fat 1 g
  • Calories 330
  • Sugars 0 g

References

www.webmd.com

http://www.cancer.gov/

Charles Alais and Guy Linden, Food Biochemistry, 1991

http://www.mayoclinic.org

 

Burn excess calories: Avoid heart burn!

An occasional acid reflux is common and everyone of us experience it from time to time!

But frequent acid reflux that is involved with large amount of acid becomes a problem. GERD,  Gastroesophageal reflux disease, is a more severe form of acid reflux.  

No worries……… Lifestyle changes help control GERD.

cycle pedal

Eating smaller meals and identifying and avoiding the foods that causes heart burns like: tomato sauce, alcohol, fatty or fried foods, chocolates, garlic, mint, onion and caffeine, will help prevent acid reflux and live symptoms free!

To curb the heartburn, it is wise to design your meals with naturally low- stomach acid producing food, that is, the food that prevents the excess stomach acid secretion and the splash up of the same into the esophagus!

Aviary Photo_130341619017839738IMG_6898

Banana & Apples are very effective in controlling the acid reflux. If taken along with the meal the soluble fiber and vitamins & minerals help digest the food and absorb the nutrients effectively. Honey dew, berries, peaches and cantaloupe are also aids in stomach-acid, that help control the heart burn.

Banana is kids friendly. You can make a healthy, delicious banana and egg pancakes in few minutes.

Mash a banana with dinner fork. Whisk an egg and add it to the mashed banana. Mix well until the banana and egg is completely combined. The batter has no flour, so it will be very loose and liquid. Drop roughly 2-3 tablespoon of the batter to a hot non-stick pan and cook well on both sides until it is done. Top the pancakes with a honey!

Yogurt

Bacterial overgrowth, a major factor in heartburn. Probiotics are effective in reducing the harmful bacteria in the gut. Restoring a healthy balance of intestinal flora is an important aspect of GERD prevention cum treatment. Yogurt, a natural buffer! It contains milk proteins and collidal salts which prossess both acid and base properties that act as buffering agents!

How about a salad with yogurt for lunch? Mix cubed chicken, cubed honeydew melon cubes in a bowl and yogurt with a pinch of salt and pepper. Enjoy this colorful and nutrients densed salad with brown rice and green bean for lunch!

yogurtAviary Photo_130298303425323766

Fruits

All kind of fruits, esp. apples, berries, bananas, peaches, pears, papaya, pineapple will help during treatment and of course for the prevention of GERD

Peach almond smoothie is more refreshing and packed with nutrients.

Just whirl 2½ cup of peaches with 2 cups of soymilk and a handful of soaked almonds with a tablespoon of honey. Enjoy with your partner as a summer refresh!

Vegetables

All kinds of dark green vegetables, roots (except onions) and greens are good sources of vitamins & minerals and fibers that help control acid reflux. Steaming and baking are highly recommended to reap the benefits of these vegetables. The fibers will help you keep full for longer time and will keep your intestines less irritant. Vegetables can be enjoyed both in raw and cooked forms. If suffering from heart burns or GERD, avoid tomatoes, onions and lemon dressings.

Aviary Photo_130272309961034814CAM003312014-11-01 14.36.02

Whole grains

Whole grains are rich in both macro & micro nutrients and fibers. They help control the insulin spike with the slow release of sugar into the blood. The fibers keeps you full for a longer time. See that the food is not cooked with more fat because fats tend to increase the acid reflux.

Oatmeal, a soft start in the morning doesn’t cause reflux. It is more filling and the soluble fiber in the oats help control the cholesterol absorption too! How about whipped banana with oats for morining breakfast. Puree half a banana in the food processer until soft, creamy and fluffy, stir it to the cooked oats and top it with baked almonds. Thats’ it! The non-dairy but healthy breakfast is ready!

Other best breakfast options are whole meal bread egg sandwich, chappati with dhal or vegetable sabji, Seashell pasta and bean (black bean, corn kernel) soup, noodle soup with vegetable and egg or fish.

Fish

Fish is an excellent source of protein, that help prevent acid reflux. Baked or steamed fish or sliced fish soup with just pepper with less spices will help avoid acid reflux. If you are already suffering from GERD, it is wise to  avoid spices that supports the reflux and say a “NO” to smoked fish for it delivers a hefty dose of sodium and a possible growth-site of Listeria bacteria, too! Excess harmful bacteria in the gut will increase the acid reflux. Why take risk? Just enjoy the steamed or baked fish with pan roasted vegetables like asparagus, mushrooms , peas and bell peppers.

Aviary Photo_130272295804534341IMG_5986

Chicken

Skinless chicken especially the breast with less fat when compared to the other parts of the bird will help reduce the heart burn. Lesser the spices lower the acid effects!

Greesy fried foods, succulent rib-eye steak, yummy chicken wings, and cheese will worsen the acid reflux symptoms. So, be on guard….

Camomile tea and  Green tea

Caffeine rich coffee, tea and sodas will aggravate the acid reflux condition. It doesn’t mean that you have to completely give up coffee. It is as simple as watching the portion size. Guzzling the coffee or tea all day long will result in severe heart burn. Rather, switching to non-caffeine tea like camomile or green tea, will help you to avoid acid reflux and feel more relaxed.

green tea HTN

Maintain your weight

Obesity will lead to increased reflux! Wondering what is the connection between obesity and GERD? Studies have shown that excess body weight and increased belly size may cause heartburn, for the excess belly fat causes pressure on the stomach. Sounds logic!

Watch out! Greezy fried foods, succulent rib-eye steak, yummy chicken wings, cheese will worsen the acid reflux symptoms. So, eat the right food for your body to work properly and help burn the fat efficiently.

Stop using the tobacco, no matter what form it is in, for nicotine weakens the lower esophageal muscle.

Recommendations on how to manage GERD

  • Decrease total fat intake
  • Eat frequent small meals
  • Identify the irritants and avoid them
  • Limit the spices
  • Decrease caloric intake if weight loss is required.

References:

http://www.mckinley.illinois.edu/handouts/gerd_diet.html

http://gicare.com/diets/gerd/

El-Serag, H. (2008). The Association Between Obesity and GERD: A Review of the Epidemiological Evidence. Digestive Diseases and Sciences53(9), 2307–2312. doi:10.1007/s10620-008-0413-9