Big Vs small

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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.

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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.

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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/

 

 

Slow cook: Benefit beyond nutrients!

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

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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!

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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!

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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.

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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

 

Lose Weight : Eat Breakfast

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Breakfast is the first meal of the day that lays the foundation for lifelong health benefits. With the busy schedule everyday, breakfast often becomes an after thought, but should instead make it, the top priority in the morning. Mornings are great time for getting things done when you are less likely to get interrupted than later in the day. There are higher possibilities to turn personal priorities into reality. “A Great Morning”, would start with a freshly brewed coffee, warm-up exercise, and a hearty family breakfast.

Having breakfast gets your morning started on the right tract. Breakfast is the most important meal of the day. It kick starts your metabolism and gets your day off to the best possible start by providing the rocket fuel, called glucose, a carbohydrate. It makes you feel happy, healthy and energetic. It is linked to improved performance and weight loss.

After a long sleep, 8-12 hrs, your brain requires glucose, proteins, vitamins, and minerals to get energy.  You fast the whole night and You need to break this fast! Breakfast restores glucose that were lost or utilized during the sleep. But it is  quite often ignored or rushed through like grabbing a doughnut, a banana, or an apple. Sounds familiar? Yes and the most common excuse for not having breakfast is “lack of time”! Research has shown that breakfast skippers are likely to be at the risk of getting overweight, osteoporosis, anemia, colon cancer  in future

Do not skip breakfast

It might seem that you save calories by not having breakfast. On the contrary,  the breakfast eaters tend to weigh lesser than the breakfast skippers.  Eating breakfast can help you lose weight. 

Skipping breakfast can be visually represented as a car without petrol. No breakfast means the brain energy is slumping in the mid morning. You may not be able to focus well on work and also will have trouble with keeping in good mood.  Skipping breakfast will lead to binge eating and you more likely will end up eating all through the day! You are also more vulnerable to cravings and more likely to choose unhealthy foods resulting in overweight.  “How can I make breakfast a part of my day?”.  The answer is very simple. It’s just building the habit of having breakfast everyday, one of the major lifestyle changes. Turning a desire into habit needs a stronger will power. So, be more consistent.

Start slowly

smoothie

If you don’t feel hungry in the morning, start with something that is small, like a piece of toast, whole meal waffle with peanut butter, whole wheat crackers with cheese or peanut, yogurt, or smoothie. Once you get used to eating early in the morning, start having a full balanced breakfast meal.

Sit down and eat breakfast

Many of us rush through the day and just gobble the food before stepping out. The food that consumed in hurry will most likely end up undigested. The longer we chew the food, the more we enjoy the flavor and texture of the food. Chewing enhances the digestion. Try at least 30 mins, every morning, to eat & enjoy your breakfast.

Choose the right food for breakfast

Breakfast is starting off with better nutrition. One must consider the type of food eaten for breakfast. A pastry coupled with coffee in the morning, will give you an initial energy surge. Truthfully, it is just a temporary filler. By mid morning you may be sluggish or sleepy!

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A healthy breakfast meal should contain a variety of foods, including fruits & vegetables, whole grains, low fat dairy, and lean protein. Protein blunts hunger and is more satiating.

Feb 2013 013An egg for break fast is one of the best choice to have protein in the morning. Egg contains high quality protein, vitamins and minerals. Limit the high sodium, harmful fat and sugar food. Eating breakfast that includes whole grains will reduce the risk for type 2 diabetes, stroke, heart attack & heart failure.

Plan ahead

Many find it difficult to prepare a full meal, especially, in the morning for you have to rush to work. You can always prepare a smoothie, cut fruits, cook the cereals, pack a to-go sandwich, the previous night, and refrigerate and it is ready for the next day morning!  Can have the cereal either cold or hot and for more  flavor add nuts, berries or bananas.  Yummy, healthy, and filling breakfast!

Breakfast should be consumed daily for a sustained life and to promote good well being. Ensure that even in the morning rush you and your kids get a good, healthy breakfast before stepping out of the house. Breakfast is vital for every adult, young growing kids and teens. According to American Dietetic Association, children who eat breakfast perform well in the class room and in the play ground, with better concentration, problem solving skills, and eye-hand co-ordination.

References

www.mayoclinic.com

www.eatright.org

www.kidshealth.org

www.health.harvard.edu