Posts Tagged ‘protein’

postheadericon Breakfast Benefits – Reasons Why You Need to Eat a Healthy Breakfast

Breakfast - Start Your Day Off Right!

Breakfast – Start Your Day Off Right!

Breakfast Benefits

If you eat a healthy breakfast each and every day, you can expect to receive some, or even all of the following benefits! 1. More energy throughout the day. 2. Improved concentration for school/work. 3. Lower cholesterol levels. 4. Helps manage your weight. 5. Can reduce the risk of heart disease. 6. Increases your metabolic rate. 7. Helps lower your blood pressure. 8. Helps prevent obesity. Don’t make excuses! Many people tend to not eat a nutritious breakfast, or even any breakfast at all, because they are — too busy, too tired, don’t have enough time, not hungry, consider eating breakfast not important or simply don’t know how to make a healthy breakfast. If you find that you are not eating a healthy breakfast please consider the above reasons for why you should. If you need help or guidance, feel free to contact me and I will offer some advice in hopes that you will do whatever it takes to make sure you start eating breakfast -which truly is the most important meal of the day, and for many reasons! This is essentially why I made this website. To hlep people make healthy food choices when it comes to breakfast… Good Luck!

Nutritional Benefits

Fiber

–Eating breakfast can give your body the fiber it needs to get a healthy start to your day! Oatmealoffers lots of fiber.

Carbohydrates

–Eating carbohydrates for breakfast gives your brain the fuel it needs to start the day off right. Try a bowl of oatmealand some toast.

Protein

–Eating protein provides your body with a lot of the essential amino acids it needs to function properly. Try eating a couple of scrambled eggs, which are a good source of protein.

Fats

–Add some avocado to your scrambled eggs for some healthy fats, yum!

Vitamins

–Add a glass of orange juice or eat a couple of oranges for a good dose of vitamin c for breakfast.

Minerals

 

postheadericon A High Protein Breakfast- This Egg Recipe is Delicious and Nutritious!

Egg with Tofu & Spinach

Egg w/ Tofu & Spinach

Egg

The incredible, edible egg. That was a big-time slogan for eggs many moons ago. I believe it came about right after there were some reports about them being high in cholesterol(which they are) and the egg industry wanted to get the word out that eggs were a healthy choice when it came to eating. Both the slogan and the tune are quite catchy, making this 30+ years old slogan one that is still quite popular.

Egg Recipes

Egg recipes are very popular! An egg is full of lots of great nutrients, of which one is protein. You can add in a little bit of tofuand spinach and you’ve got a healthy breakfast that’s full of protein! Ingredients 2 large eggs Tofu -about 2 ounces Spinach – michael kors bags outlet about 4 ounces (if leaves are large, cut up with scissors to make it easier to eat) Oil or butter for the pan Dash of salt Directions Turn on the burner to medium heat and add oil to keep the ingredients from sticking. Add the spinach and cook for a few minutes or until it starts to soften. Add the already crumbled tofu into the pan and cook for a few more minutes. If you’re new to using tofu you can experiment with cooking it a little quicker or a little longer to find out how long to cook it so that it meets your specific tastes. Scramble the eggs in a bowl and when ready, add to the tofu and spinach mixture cooking in the pan. You may need to add a little more oil or butter first so the eggs won’t stick. Stir often as eggs like to stick to the pan and will cook rather quickly.

Add-Ins

Depending on what you like, you can easily add or substitute one of more of the below high-protein ingredients into your scrambled egg recipe so you can make it exactly how you like it!. Additional High Protein Ingredients/Suggestions/Substitutes • Mushrooms • Asparagus • Kale • Tomatoes• Onions

High Protein Bread

Add some high protein bread (I like mine toasted) on the side! • Mixed Grain Bread – @ 16% protein per serving • Whole Wheat Pita Bread – @ 15% protein per serving • Sourdough – @13% protein per serving Add some fried potatoes for more protein – @ 16% in a 1 cup serving

 

postheadericon Calories – How to Figure Out How Many Calories You’re Eating in a Day

Calories - About 115 in 1 large apple

Calories – About 115 in 1 large apple

Calories

Counting calories is important to managing your weight. Whenever I have tried to lose weight over the years, I would try a variety of techniques – cutting out fat, eating less carbohydrates, not eating after a certain time at night – you get the picture. What I’ve finally come to realize is that it’s all about the almighty calorie! If you eat just the right amount (of recommended daily) calories, you’ll maintain your current weight. If you eat a little less, you’ll lose weight. If you eat a little more, you’ll gain weight. It’s pretty simple if you think about it. Well, the counting part is simple. The adhering to it is not always so simple!

How Many Calories

Whether you want to maintain, lose, or gain weight, you’ll need to first find out what your recommended daily allotment of caloriesis. Once you have this number, you can now start planning for how many calories you’re going to subtract if you want to lose weight. A gradual loss of one to two pounds a week is the best way to lose weight, and keep it off. Say you need 2,200 calories a day to maintain your weight, yet you want to lose 1 pound that week. Since 3,500 calories is equal to one pound, you’ll need to subtract 500 calories from each day, leaving you an average of 1,700 calories that you can eat for that day in order to lose 1 pound for the week.

Calorie Counter

So how many calories are you eating every day? You can figure them out using a few different techniques. Using a calorie counter/calculatoris a really good idea when you’re first starting to count your calories as it allows you to enter a food in order to get the amount of calories in that particular food. At the end of the day you’ll have a total of the calories you ate for that day.

Good to Know

Over time, you’ll start to learn how many calories are in a particular food, making it so that every time you eat you’ll be able to count the calories in your head. Also, since you are limited in the amount of calories you can eat for the day, make every single one count (for nutritional purposes)! 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories!

 

postheadericon Are Eggs Healthy? – Is There Really a Difference Between Eggs?

Brown & White Eggs

Fresh eggs are the best! I love eating eggs that are scrambled, fried, over-easy, poached, hard-boiled, soft-boiled, hmmm… am I forgetting something? Eggs are so versatile, making them one of my favorite breakfast foods, for sure!

Egg Differences

- Brown vs. White Did you know the only difference between brown and white eggs is the color? There is no nutritional difference when it comes to brown and white eggs. Brown may cost more simply due to the fact that brown hens are larger (when compared to white hens) and thus require more food.

Egg Health

So are eggs healthy to eat? The general answer is yes, if they come from happy chickens, as well as being eaten in moderation. Of course, different people could have different nutritional needs, which makes it necessary for everyone to fully understand and thus be aware of their own particular nutritional needs.

Nutrition in Eggs

One large egg contains about 70 calories, of which 45 of those calories are derived from fat. Small amounts of sodium, vitamin A, vitamin B12, riboflavin, calcium, and iron, as well as a few other vitamins and minerals are also included.

Protein in Eggs

One large egg contains about 6 grams of protein, which is almost 15% of the recommended daily amount of protein. Protein is an essential nutrient that should make up roughly 25% to 35% of your daily caloric intake.

Cholesterol in Eggs

Eggs are high in cholesterol, meaning that if you need to watch your cholesterol intake, you’ll want to limit how many you eat both daily and weekly. One large egg contains about 211 mg of cholesterol, which is nearly 70% of one’s recommended daily intake! So what is Cholesterol exactly? Cholesterol is a fat-like, waxy substance that is made in the body’s cells, the liver, as well as found in certain types of foods (dairy products). Although the body needs some cholesterol, too much can lead to heart disease.

Bottom Line

Eating an egg for breakfast, or for that matter any time of the day, can help give you some of the essential nutrients that your body requires to keep it fit and strong. Be sure to check out some of the breakfast recipes in order to find out some new and delicious ways you can eat this whole food.

 

postheadericon French Toast – How to Make Delicious & Healthy French Toast for a Special Breakfast

French Toast Special Treat!

This is a fancy version of the classic french toast recipe. I absolutely love eating french toast and have so for years, so figured maybe it was time to look for a french toast recipe that I could eat from time to time that had a bit of a twist to it so I could make it for special occasions.

French Toast

French Toast. Sounds so fancy, doesn’t it? So exactly what is French Toast? Making French Toast is easy and consists of taking a slice of bread (needs to be dry or thick so it doesn’t fall apart), dipping both sides into an egg mixture, and then frying it in a pan until light (or dark depending on your particular taste) brown.

French Toast Nutrition

When you eat French Toast, you are eating a good amount of carbohydrates (bread) as well as some protein (eggs), which will help to keep you full longer and thus a good way to start the day. There are a variety of fruits and syrups that are used to add a particular flavor and/or texture to French Toast, which of course are all optional. Choosing a different flavor of syrup or adding different kinds of fruit allow for versatility so you never get bored eating French Toast! Syrups – Pure Maple (a favorite!), Boysenberry, Blackberry Fruits – Blueberries, Strawberries, Blackberries, Pears, Peaches Ingredients 3 large eggs (preferably organic and from free range chickens) 1/2 cup milk (made from cows that don’t receive any type of growth hormones or antibiotics) 1 tbsp unsalted butter (//100healthybreakfastrecipes.com/2011/07/is-butter-bad/) 1/2 tbsp agave syrup 1 tbsp orange juice plus 1 tsp orange zest pinch of coarse salt Sunflower Oil for cooking Your choice of bread (sliced thick is a good idea) –Brioche, Sour Dough, Whole Grain, Your Favorite Directions Heat oil in large pan turned on to medium to medium-high heat. While the pan is heating, place all ingredients into a shallow bowl and mix well. Add a tbsp of butter to pan and spread around well so bread won’t stick. Gently dip the bread slice into the egg mixture (let excess drip off) and then place into pan. Cook for 4 -5 minutes on each side, or according to your particular likeness. When you take the French Toast out of the pan, set it on a few paper towels for a few seconds to absorb any extra butter/oil so it doesn’t get soggy. Place French Toast onto a fancy plate and add your favorite fruit(s) and syrup, and a little bit of butter if you must. Powdered sugar is also a favorite among many and can be sprinkled on top once your masterpiece is complete.Enjoy!! If your French Toast recipe happens to come out exceptionally well, or you added something unique, be sure to share so everyone can enjoy!

 

postheadericon Healthy Breakfast for When You’re On the Go – A Super Delicious Breakfast Burrito

Breakfast Burritos are a Great Choice when you’re On the Go!

Healthy Breakfast

Coming up with healthy breakfast ideas is not always easy to do. If you’re like most people, you wake up and then everything from then on is pretty much a blur as you rush around the house doing everything that needs to be done before heading out the door. Since eating a healthy diet is super important to your feeling energized throughout the day, start the day right and make your first healthy food choice for the day a healthy breakfast! To eat healthy will not only help you feel better, you’ll be doing your part in helping retailers know that people are making healthier food choices, telling them that they should steer away from selling cheap, unhealthy food and instead start/keep selling healthier food options. In order to make a healthy breakfast, you must put in the effort. Making a list of healthy food(s) that you like is essential until making healthy food choices becomes an everyday habit.

Breakfast Burrito

Breakfast burritos are a great idea when you need to eat while on the go. All the food is neatly wrapped up into a tortilla so you can hold it with one hand while you’re out and about doing your business. Great for eating in the car on your way to work (is this legal?) or for students who are running late on their way to school!

The Basics

Whole Wheat/Grain Tortilla (carbohydrates) Scrambled Eggs(protein) Ham or Sausage or Bacon (Just a little! for added flavor) Cheese – Sharp Cheddar (my favorite) or Swiss or Your Favorite

A few Add-In Ideas

Avocado Onions Green and/or Red Peppers

TIPS

-Prepare all the ingredients the night before for a super quick and easy breakfast! -You can make two small breakfast burritos instead of one big one, which is easier to eat. Two tortillas will also keep you feeling full a little longer due to the extra carbohydrates. -Bring a napkin for messiness. And a container in case you don’t eat the whole breakfast burrito.

postheadericon Yogurt Makes A Delicious and Healthy Breakfast – Make it Your Own With Extras!

Yogurt = Healthy Breakfast!

Yogurt

I know, I know… many people (including me once upon a time!) seem to think that eating yogurt may seem a little too simple to make a breakfast meal. Well, if you want to eat a healthy breakfast, then yogurt should definitely become one of your regular breakfast foods. I now eat yogurt at least 4 – 5 days out of the week, and absolutely love it! I buy a big tub of plain, non-fat yogurt (Mountain High is my favorite!) and then one of those small, individual yogurts (usually with blueberries or strawberries) so I can add a small scoop to the one cup or so of the plain yogurt in order to add a little touch of flavor without adding too many calories.

Yogurt Toppings

Once I make just the right mixture, I add about 1/4 cup of my favorite granola or Grape Nuts cereal, then I sprinkle about 3 -4 tablespoons of flax seed on top. I’ve recently added chia seeds, which I bought at the Farmers Market and absolutely love! If I happen to have a few fresh berriesavailable, I throw them on top for some extra flavor and nutrition. Yummy!

What is Yogurt?

Okay, ready? Yogurt is made by adding (a particular kind of) bacteria to milk and then allowing it to ferment in a controlled environment. Of course, there’s a step-by-step procedure to making sure that it comes out just right, but that’s pretty much the procedure of making yogurt. There are a lot of health benefits to eating yogurt, as well as it being rich in protein.

Give Yogurt a Try!

So if you’re one of those people who think yogurt may be too plain to eat for breakfast, I ask you to think for a minute or two so you can come up with your own special yogurt recipe that will have you hooked (like me!). Be sure to share!

postheadericon Eggs & Your Cholesterol – What You Need to Know

Eggs Nutritional Information

Eggs

Many people are afraid to eat eggs, which began when all that information came out years ago about how eggs are too high in dietary cholesterol. This scared a lot of people into thinking that eggs are unhealthy, which they are not. In fact, eggs contain lots of nutrients, such as (lots of!) protein and vitamins (especially vitamin D), as well as helps the body to absorb calcium.

USDA

According to the United States Department of Agriculture, eggs are now lower in cholesterol than before. The average amount of cholesterol found in one large egg is now equal to 185 mg, which is a 14% decrease when compared to previous calculations. The reason for this decrease? It is believed that the use of higher-quality chicken feed, which provides chickens with better overall nutrition, is now more commonly used. The recommended daily amount of cholesterol is 300 mg, so be aware that if you eat one egg, you are consuming more than half of the recommended daily amount. If you’re worried about too much cholesterol in your diet, simply counteract this by eating foods that are lower in cholesterol for that particular day. Also, you may want to only eat eggs 2 or 3 times a week, which is completely dependent on your particular dietary needs.

Eggs are Healthy!

Eggs are one of the most natural foods to eat, and I eat them quite often. Eggs aren’t processed or contain any preservatives or additives – it’s just a simple, beautiful egg! Since eggs are healthy when eaten in moderation, be sure to eat them in a variety of ways, such as scrambled, poached, and soft boiled. We would love to hear your favorite egg recipe, so be sure to share! One of my all-time favorite egg recipes is Eggs Benedict, with either ham or asparagus. Delicious!

postheadericon What Exactly Does Eating a Healthy Breakfast Mean?

Eating a healthy breakfast means that you must choose foods that are considered to be high in nutrition. All foods chosen don’t have to healthy, but at least the majority of the meal should consist of things like whole-grains, low-fat proteins, low-fat dairy products, and lots of fruits and vegetables. Whole Grains. Contain the entire kernel so you receive the full nutritional benefits that these grains have to offer. • Breads, muffins, pancakes, waffles. Low-Fat Proteins. Offer the benefits of protein while being lower in fat, leading to a healthier you! • Low-fat meats, fish, poultry. Low-Fat Dairy. Eat your favorite dairy products in their low-fat version when possible as this is not only a healthier choice, it will save you lots of calories! • Low-fat milk, sour cream, cheese, yogurt. Lots of Fruits and Vegetables. You can never go wrong when you choose to eat any fruit or any vegetable! Since the list is so long, I’ll list some of my favorites. • Apples, bananas, grapefruit, grapes, melon, pineapple, cantaloupe, and oranges. Lima beans, peas, green beans, asparagus, and squash. Combining both carbohydrates and proteins together will help keep you full longer.