Five Things You Should Know About Eggs

1. Besides the salmonella risk, downing eggs raw won't provide as much fuel. Studies show that the protein in fully cooked eggs is 91% bio available, or ready to be used by the body. Raw eggs are only half as potent.

2. While a yolk carries all of an egg’s five grams of fat and 186 mg of cholesterol, it also packs about half the egg's six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. 

3. Egg yolks contain choline, an essential nutrient that helps maintain brain-cell structure and neurotransmitters. 

4. The spindly white fiber attached to the yolk is called the chalaza, which protects the yolk by keeping it suspended within the shell.

5. There is absolutely no nutritional difference between brown eggs and white ones. Brown eggs are laid by hens with red earlobes, and white eggs are laid by hens with white earlobes. End of story.

For a fat-burning, low dense, highprotein meal, which is great for breakfast, lunch or dinner. Give this recipe a try!

Scrambled Eggs With Turkey

Ingredients

1 cup egg whites or egg substitute

1 Tbsp. coarse-grained mustard

6 oz. ground turkey

Salt and pepper (optional)

3⁄4 cup chopped green onions

2 tsp. dried thyme

Butter-flavored cooking spray

Preparation

1.    Whisk egg whites and mustard in a small bowl. Coat a 12-inch nonstick skillet with cooking spray and place over medium heat.

2.      Add ground turkey, breaking into small pieces until browned; drain.

3.      Add salt and pepper, green onions and thyme. Heat for one minute, then transfer to a large bowl.

4.      Recoat skillet with cooking spray. Add egg white mixture and stir over medium heat until softly set (about three minutes).

5.      Add ground turkey mixture and cook, stirring often, until eggs are just set (about two minutes).

Nutrition Facts: 1 serving: 382 calories, 58 g protein, 2 g carbs, 15 g fat.

Healthy Twist on Deviled Eggs

This is a healthy spin on the traditional Deviled Eggs recipe. It’s a fast and easy to prepare appetizer or a snack for all of you who care about your fitness and health. It’s really yummy so check out the step by step recipe below and give it a try.

Ingredients:

·         6 hard-boiled eggs

·         6 teaspoons of plain yogurt

·          2 teaspoons of Dijon mustard

·          2 teaspoons of finely chopped onion

·          2 tablespoons of honey

·          2 tablespoons of paprika

·          Dash of chilli powder.

Preperation:

1.       Hard boil the 6 eggs, then cut them in half.

2.       Take the yolks out and put them into a bowl and crumble the yolks with a fork.

3.       Add the yogurt and mustard to the yolk.

4.       Then add the onion as well and move it around a little to mix the ingredients.

5.       Squeeze about 2 tablespoons of honey out of the honey bear right over the mixture

6.       Add the paprika and sprinkle the chili powder and move the egg yolks carefully around.

7.       Take a teaspoon and fill the hard-boiled egg whites with the mixture. S

8.       Sprinkle the top of each egg with paprika and serve.

Quick and Healthy Breakfast on the Go!

Quick and Healthy Breakfast on the Go!

I just have to share this! What better way to have your healthy protein and veggies on the go, and better yet not have to worry about washing tons of dishes!

The Egg Mug Classic

1 mug= 1 serving: 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein 

Ingredients:

1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)

One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Directions:

Spray a large microwave-safe mug lightly with nonstick spray.

Add egg substitute and cheese and stir.

 Microwave for about a minute.

Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set.

Stir and enjoy!

*** For a healthier variation: add 1 handful of: broccoli, onions, tomatoes, or protein bits such as cuts of crab sticks, bits of sausage or deli hams.

The Healthy Benefits of Carbohydrates

Your body breaks down carbohydrates to glucose for energy for the body's cells. The minimum daily amount needed to spare other nutrients from being used for energy, such as fats and proteins, is 130 grams. The Franklin Institute for Science Learning stated that your brain cells require twice as much energy as the other cells in your body. 

According to the National Institutes of Health, not consuming enough carbohydrates can cause a caloric deficiency or result in an excessive intake of fats, throwing your diet off balance. Furthermore, carbohydrates, particularly foods rich in complex carbohydrates, are an important source of essential micronutrients such as vitamins and minerals. Examples of complex carbohydrate foods are starchy vegetables, beans, legumes, whole grains and cereals. 

According to the U.S. Department of Agriculture Food Guide Pyramid or MyPyramid guidelines, grains are an important food source of several B vitamins, including thiamin, riboflavin, niacin and folate, as well as minerals such as iron, magnesium and selenium.

Complex carbohydrate foods, such as vegetables and whole grains, are rich in dietary fiber. Healthbenefits of fiber-rich diets include a reduced risk of developing coronary heart disease, improved cholesterol levels and a healthier weight. Individuals who choose diets rich in fruits and vegetables, as part of a healthful diet, are less likely to develop Type 2 diabetes and certain types of cancers, particularly cancer of the oral cavity, throat, lung, esophagus, stomach and colon.

Here are some great protein and low carb meal optionsto keep in mind:

Egg white veggie omelet + whole egg + cottage cheese + almonds or ½ grapefruit

Turkey Zucchini Burger (recipe) + spaghetti squash + chopped Roma tomato

Monster Meatloaf (recipe) + green beans, broccoli or salad

Turkey Chili (recipe – replace beans w/ chopped zucchini & mushrooms) + salad

Turkey Meatloaf Muffins (recipe) + plain rice cake w/ natural PB

Fish in Foil (recipe) + veggies + almonds

Grilled Chicken (marinated in Dijon & Balsamic) + Romaine lettuce (wraps) + avocado

Cinnamon Apple Cottage Cheese (recipe) – post workout only

Healthy Low-fat Breakfast Quiche cupcakes!

Makes 12 servings

With a busy lifestyle, mornings can be rushed, and getting in a healthy and nutritious breakfast can be difficult. Whip up a batch of these low fat quiche cupcakes on Sunday evening, and you have an easy go-to breakfast for busy weekday mornings. They’re also really versatile – this version features spinach and mozzarella, but cooked broccoli and low-fat cheddar can easily be substituted or added!

Ingredients:

3/4 cup liquid egg substitute (or 3/4 cup egg whites)
1 package (10 ounces) frozen chopped spinach
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup diced red or green peppers
1/4 cup diced onions
A pinch of sea salt and pepper, your favorite dried herbs or spices, or a dash of hot sauce for flavoring

Directions:

Heat oven to 350F. Line a 12-cup muffin pan with foil baking cups and spray the cups lightly with cooking spray. Thaw and drain spinach, then squeeze out the excess liquid. Mix everything – spinach, egg substitute, cheese, peppers, onions, and whatever flavoring you like – in a bowl. Pour into the foil cups and bake for 20 minutes or until a knife inserted in the middle comes out clean.

A note on seasonings: you can go minimalist, with just a little salt and pepper. You can try a dash or two of hot sauce for more kick. Or, you can get savory with your favorite herbs and spices. (We like a bit of paprika and oregano.)