Want an energy upgrade? Consider switching your morning cereal to an omelet. That’s what I’ve been doing for the past two months (because I’m loosely following the two-month abs diet plan that I mentioned in my last post, which starts your day off with 1 whole egg + 2 egg whites plus a mix of non starchy veggies), and let me tell you: I’ve got more zip than a Ziplock bag.
It must be all of those energizing vitamins (B12, folic acid, riboflavin), that high-quality protein (6 grams per egg) and those anti-inflammatory fats. Add the fiber from the veggies that I pack in (spinach, sprouts, tomatoes, chives) and you’ve got a recipe that’ll hold your hunger over until lunch.
What’s more, eggs are one of the few food sources that are replete with vitamin D, the rock star nutrient that has been shown to improve heart health, mental focus, and even your body’s ability to shed body fat and build lean muscle. There are few whole food sources of vit D and eggs are easily the cheapest and top sources of it. In fact, USDA scientists recently discovered that eggs have much more vit D than previously thought. The newly updated 2010 Dietary Guidelines note that today’s eggs have 64% more vitamin D and 14% less cholesterol than they did in 2002, thanks to improved breeding methods of hens over the decade.
(Finally, eggs have been ‘eggsonerated’ from their heart-wrecker rap!)
The consensus among nutrition experts is that active and healthy women should eat one whole egg per day; perhaps the revamped nutritional profile of eggs could change that recommendation to two a day in the future? Just a thought.
For now, if you’re not already eating a whole egg daily, get cracking.
FIT TIP: Treat your kids to a traditional egg hunt instead of giving them chocolate eggs this weekend. Then stash those colored eggs post-hunt in your fridge for quick protein snacks for the week ahead. Happy Easter!
Cute tip about the egg hunt!
ReplyDeleteAnother thing I would suggest for Easter is to dye your eggs naturally instead of using paints. In my house, my mom always boils the eggs with red onion skins and some vinegar to color them purple! You can also use other veggies for different colors: beets for a pink, yellow onion skins for a rustic orange and spinach for green.
What a fun idea! I'm going to try the beets tip this weekend. Don't be alarmed on Monday when I come in with red-stained hands - just like that Dwight/beet farm scene from The Office! =P
ReplyDeleteHaha, if you wear a red shirt, nobody will even notice :)
ReplyDeleteIf you want designs on the eggs, you can tack on little stickers before you dye them that will remain white when you peel them off (sort of like a stencil). Or you can dye them once (let's say yellow), then put a "stencil/sticker" on, and dye them again (let's say blue). Your result will be a green egg with yellow designs! Martha Stewart, are you reading?
LOL, that's impressive!
ReplyDeleteEgg-citing =)
ReplyDeleteEggs are definitely my new found power food. It's cheap, healthy and the best ingredient to our girl gab brunch dates. A classic egg recipe has to be Deviled eggs; just boil and split into halves. Spoon out the egg yolks and use just half of the amount. Add Dijon mustard, pinch of salt, black pepper, chopped green onion and a pinch of paprika. Cut the mayo. You won't even notice. Mix well and refill those empty egg whites with the new filling. Enjoy =)
I love a good egg pun!! :)
ReplyDeleteSome days, I eat eggs or egg whites for breakfast, lunch and dinner. This is my go-to breakfast/lunch: Spray a small frying pan with oil; cook a whole egg or 1/2 cup of egg whites through (I like to add dried dill to mine!). Place on a small whole wheat tortilla with some baby spinach and sprinkle with shredded low fat cheese (Allegro has a ton of egg-cellent options, each with a ton of protein. Check them out here: myallegro.ca) Fold and enjoy!
The best part is, I can make a few quickly and they keep in the fridge for a day or two. :)
@ Lee: thanks for the brunch recipe!
ReplyDelete@ Rachel: thanks for the cheese site link. I was in need of more ricotta recipes!
I have a question: I love having my usual sunny-side-up with a slice of toast in the morning. The problem is it makes me extremely gassy throughout the day. I work in a small office so you can imagine my embarrassment when I can no longer hold it in any longer and let one gloriously rip. Do you have any suggestions to deal with this problem?
ReplyDeleteHi Helen, I'm working on an egg story for the October issue and wanted to chime in about what I feel are one of the most powerful protein sources on the planet, not to mention the most cost effective. I don't want to give away whole story away but just to let you all know that eggs are now lower in cholesterol than once thought, 14% lower in cholesterol. It’s really certain types of Saturated fats, trans fats and processed carbs that raise cholesterol. The types of saturated fats in eggs are not the type that have been shown to increase cholesterol. There are so many more benefits to mention so please tune in to the October issue to learn more… I love eggs so much, I wrote a rhyming diet about them… follow this link to read more… http://www.thekitchenvixen.com/search/label/Eggs
ReplyDeleteElizabeth, that poem is adorable! It should be made into a children's book, for sure.
ReplyDelete