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Friday, February 3, 2012

Eggs


Eggs are a great protein source. The yolks also contain choline which is absolutely necessary for brain development it boosts the memory center in your brain. They can be eaten son many different ways; scrambled  for breakfast or egg salad for lunch but also make a great dinner time meal. Eating the whole egg is good for you; the yolk has the most nutrients in it.
  1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts.
  2. They are a good source of choline. One egg yolk has about 300 micrograms of choline, an important nutrient that helps regulate the brain, nervous system and cardiovascular system. Choline also seems helpful in treating memory deficiencies in adults.
  3. Eggs may prevent breast cancer. In one study, women who consumed at least six eggs per week lowered their risk of breast cancer by 44 percent.
  4. Eggs promote healthy hair and nails because of their high sulphur content.
  5. Eggs give you  the most bang for our buck. They are inexpensive and high in nutrients. I prefer to buy cage free, organic brown eggs.
  6. Eggs  have 6 grams of protein, contain all 9 essential amino acids, 5 grams of fat with 1.5 grams saturated fat, and are one of the very few foods with naturally occurring vitamin D.
    • B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy. Folate  is important for prevention of birth defects.
    • Vitamin A is important for good night vision, general cell growth and for healthy skin.
    • Cage-Free Eggs

      Cage-free eggs are eggs from birds that are not raised in cages, but in floor systems usually in an open barn. The hens have bedding material such as pine shavings on the floor, and they are allowed perches and nest boxes to lay their eggs.  However, they may still be at close quarters with many other hens -- just not in cages. That depends on the farm.

      Free-Range Eggs

      Free-range eggs are laid from hens that have the opportunity to go outside. Smaller farms may keep birds outside. They may wander in and out of a barn and are free to roam outdoors.

      Organic Eggs

      Organic eggs are laid from hens that may be kept in any kind of caging system, but generally are cage free. They eat an organic feed and don’t receive vaccines or antibiotics.
      In order to qualify for USDA organic certification, the grains used for the hens’ diets must be produced on land that has been free from the use of toxic and persistent chemical pesticides and fertilizers for at least three years.
      Genetically engineered crops are not permitted, and hens must be maintained without hormones and antibiotics.

      Vegetarian Eggs

      Vegetarian eggs are laid from hens that are only fed a vegetarian diet -- free from meat or fish by-products. Hens are kept in cages or indoors and do not eat any grubs or worms.

      Pasteurized Eggs

      Pasteurized eggs are eggs  that have been put through a  process where they are heated to 140 degrees Fahrenheit for three and a half minutes. Eggs are not required to be pasteurized. Pasteurization completely kills bacteria without cooking the egg. Eating pasteurized eggs is recommended for young children, the elderly, and people with weakened immune systems so they can reduce the risk of contracting a salmonella infection.

       Omega 3 Eggs

      Omega 3 eggs are produced by hens fed a diet rich in omega-3's  like flax seed.

Thursday, February 2, 2012

Milk Does your Body Good!


Instead of keeping soda in the house on hand, keep chocolate milk. While it does contain some sugar, there's a much higher chance your kids will reach for this compared to white milk and it'll still be much better for them nutritionally speaking than soda or even juice. Each cup of chocolate milk they drink will provide them with 8-9 grams of protein (depending on the brand and the percent fat).
According to the National Dairy Council, milk is filled with nine essential nutrients that benefit our health:
Calcium: Builds healthy bones and teeth; maintains bone mass
Protein: Serves as a source of energy; builds/repairs muscle tissue
Potassium: Helps maintain a healthy blood pressure
Phosphorus: Helps strengthen bones and generate energy
Vitamin D: Helps maintain bones
Vitamin B12: Maintains healthy red blood cells and nerve tissue
Vitamin A: Maintains the immune system; helps maintain normal vision and skin
Riboflavin (B2): Converts food into energy
Niacin: Metabolizes sugars and fatty acids
Just one 8-ounce glass of milk provides the same amount of vitamin D you'd get from 3.5 ounces of cooked salmon, as much calcium as 2 1/4 cups of broccoli, as much potassium as a small banana, as much vitamin A as two baby carrots and as much phosphorus as a cup of kidney beans!
So don't forget to drink your milk everyday!

Tuesday, January 31, 2012

Foods that help build muscle


Foods That Help Build Muscle

As a rule, muscle mass declines with age, starting in the 40s and picking up speed after about age 50. Then the typical rate of muscle loss really begins to outpace the rate of muscle gain. Resistance exercise is a great way to increase lean muscle tissue and strength capacity.
  • Eggs are one of the best sources of protein that are available. They are inexpensive and are loaded with protein
  • Fish. One of the best sources of omega three fatty acids is fish. Fish is super lean and it is loaded with protein.Salmon is a great choice.
  • Lean beef red meats like lean ground beef are an excellent source of protein they are loaded with vitamin B12 zinc and iron all of which are important for accelerated muscle growth. Eat only in moderation 1 to 2 times a week.
  • Water drinking water is probably the single biggest thing people don’t do enough of. When you feel thirsty it’s already too late your body’s dehydrated. Make sure you drink lots of water in the morning because it will jump start your metabolism. Sip water during your workout. Drinking water with your meals and through the day will also keep you hydrated and help with muscle recovery. Your body holds water if you don’t drink enough.
  •  Muscles grow when you rest, not when you workout. A  growth hormone releases when you sleep,it helps  build muscle. Aim for 8 hours sleep.
  • Spinach prevents muscle & bone loss

Monday, January 30, 2012

First Foods to Feed Your Baby


Most experts agree that  6 months old is a good time to introduce solids to your baby. And there are good reasons for this …
Very young babies have poor control of their throat and tongue muscles. This makes swallowing difficult and can cause choking or gagging. The risk of allergies may increase if baby’s first foods are introduced too soon. Some studies have suggested that it can led to obesity.
Introducing food to your baby is the beginning of a healthy adventure in food.  You are not limited to only starting out with cereals. Many babies like the taste of sweet Potato or other nutrient dense foods even more.  Preparing your own homemade baby food isn’t as difficult as you may think. With the right tools, it  is quite simple.
  •  Making baby food using fresh, all-natural ingredients has many benefits, including:
  • Increased nutritional value from fresh produce
  • Elimination of additives
  • Can be modified for any diet needs
  • Lower costs
  • Tastes better
Some ideal first foods when introducing solids at 4 to 6 months include
  • Apple  Unsweetened applesauce, or tiny apple chunks that have been softened by cooking in the microwave
  • Avocado diced into small, bite size pieces
  • Banana mashed or cut into slices which have then been halved or quartered
  • Baby carrots, green beans, peas and squash
  • Baked or boiled sweet potatoes, in tiny chunks
  •  Plums, peaches, pears, and apricots, gently cooked if necessary
  • Pear juice is easier to digest so it makes a great first juice.
  • To minimize the risk of allergies, it’s a good idea to wait until your baby is at least a year old before introducing citrus fruits (including oranges, lemons, and grapefruit) kiwi, strawberries, peanuts and peanut butter, eggs, soy products (including soy milk and tofu), and cow’s milk (including cheeses, yogurt, and ice cream). If there is a family history of food allergy, consult your doctor or allergist for advice on when to start your baby on these more-allergenic foods.
  • Babies under a year should not be given honey or corn syrup as they carry the risk of botulism.

Great web sites that I found on baby food recipes