Nutrition labels: What's in an egg?

One day, I was talking to a friend of mine and she was telling me about the eggs that you now purchases.  She mentioned how they were organic and all these other great things about the eggs.  Had I not been familiar with the content of eggs, I would have ran out and purchased the brands that she talked about.  Instead, I decided to assist my friend with reading nutrition labels. I mentioned to her to look at the cholesterol figure on the label.  She did and though she lives in another state, I thought for sure I heard her mouth hit the floor.  

One large egg typically contains a WHOPPING 212mg of cholesterol in the yolk.  If you follow the AHA’s (American Heart Association) advice, it’s to eat less than 300mg of cholesterol a day or less than 200mg if you already have heart disease. Take that one egg and multiply it by three and you’re over 600mg of cholesterol in just the eggs alone!

The good thing about eggs are that they are a good source of protein, contains vitamin E, and choline (a nutrient that may help prevent heart disease).

If you can, just eat the egg whites or look for egg substitutes. Better Homes and Gardens had a nice article on healthy eggs, click here.  Do, however, read your nutrition labels!

Beef Kefta w/ Sunflower Zucchini Sauce

In the Clean Eating, June 2013 issue, I stumbled across this recipe.  It’s traditional to North African and Mediterranean cuisine.  It was easy and very good. 

Ingredients:

2/3 cup brown rice

2 carrots, diced

2 slices whole-grain bread

2 small yellow onions, divided

8 oz extra-lean ground sirloin

4 cloves garlic, minced, divided

1 egg white, lightly whisked

2 tsp curry powder, divided

½ tsp sea salt, divided

½ tsp olive oil, divided

1 lemon, zested and juiced, divided

1 zucchini, roughly chopped

1 ½ oz raw unsalted sunflower seeds

Equipment:

4 wooden skewers, soaked (soak skewers in water for at least 4 hours)

Serving size: ½ cup rice mixture, 1 kefta, ¼ cup sauce, calories 353, total fat 9g, sat. fat 2g, carbs 54g, protein 20g, sodium 133mg, cholesterol 30mg.

This was so good!  If you are looking for something different to add to your meal planning, here is one to add.

Healthy Planet Healthy People 5k

Earlier this month, I set out to partake in the Health Planet, Healthy People 5k race.  Last year, was the first of this race and my husband and I decided to set out and do the race.  The course is beautiful.  Which should be expected when you’re in the Metroparks.  One part of the course includes stairs, yes, stairs that lead up to this gorgeous view overlooking the park.  We managed to complete the race, though it did come with it’s challenges (THE STAIRS), but we finished. 

This year, I had to go back.  I had to do the course again and not only beat last year’s time, but to defeat the “stairs”.  Why such a big deal?  It was 135 steps taking up this moutain that seemed to never end.

In preparation for the race this year, I trained by running up 151 steps a few times a week.  The result for the race? Not only did I beat last year's time, I conquered the stairs! When I reached the top, I didn’t know whether I should scream with excitement or scream because my legs were burning intensely.  In either case, I continued the last leg of the course and that was enough for me.

Experience the course here!

Single-leg Stability-Ball Glute Cable Kickback

When it comes to exercises, you have to remember to change things up often.  Keep your body guessing.  Next time you’re at the gym, grab a stability ball and strap on an ankle collar of a cable pulley. I don't recommend this one for a beginner, but for those who are more advanced with their workouts. 

The cable pully needs to be at the lowest setting.  Step a few feet away from the pole and lie facedownward on the stablity ball. Be sure your stomach and upper thighs rest on the ball.  Your head and neck are to be parallel with the floor.  Arms are shoulder-width apart. 

With your knee slightly bent, curl your heel upwards and maintain pressing your hips into the ball.  Squeeze your glute on the up and then slowly lower your leg back to the starting position.  Do one set on this leg and then repeat for a set on the other.

You will love the feeling in your butt and hamstrings after this one.  It's called the feeling of accomplishment.

Bent Knee Push-ups

It's funny how when I mention "push-ups" the face on most women results in such a horrific look.  Who wants to have flabby arms or "wings" when you don't have to?  This modified version of the regular, straight-leg push-ups, allows for beginners to start to tone their upper body in a challenging, but not "extremely painful" way.

You get on the floor, keep your body straight from your shoulders to your knees.  Keep our head facing forward.  Space your arms out enough to allow for you to form a 90 degree angle when you lower your upper body.  Once you lower and observe the angle of your arms, then push yourself back to the starting position. 

That's it...simple...right? 

Be sure not to extend your chin or neck downward as though your are trying to lower them first.  This exercise is for your arms, chest and upper back.

Enjoying Ranch Dressing

I used to love having ranch dressing on various foods.  One meal was fried chicken wings! Can you imagine all the fat, sodium and calories that were consumed from that?  Once I became more and more aware of what I was eating, I knew better choices were an absolute must.  Sure there is "fat free" and even "light" ranch available, but when you look at the nutritional label, you gain more in sodium. 

Here is a recipe that is healthier and taste so good.  I keep the glass jars from other food items and the make great containers for dressings. 

Ingredients:

1 cup Plain Nonfat Greek Yogurt 

1 whole package Hidden Valley Ranch dressing Mix 

1/4 cup skim or fat-free milk

Nutritional Info: Servings Per Recipe: 10 (31g or 2 Tbsp)

Amount Per Serving: Calories: 22.3, Total Fat: 0.0 g, Cholesterol: 1.6 mg, Sodium: 227.3 mg,

Total Carbs: 2.8 g, Dietary Fiber: 0.0 g, Protein: 2.4 g

Here is a comparison chart of Hidden Valley Original, Light and Fat-Free Ranch.  You can also visit their site (click here) if you want even more nutritional information.

Fire Hydrants

You don't need to have fancy equipment to perform an effective exercise.  One of my favorites is called Fire Hydrants.  Hence, the position of the raised leg. This is great for a butt-burning, I mean "butt forming", routine. You can do this in the morning, evening or while watching TV. 

Just get down on all fours, raise your right leg, knees bent, your thigh is parallel to the floor, then lower your leg back down to the starting position.  Do as many as you can do (25 reps are fun!), then repeat the other side. That is one set. Now, repeat and do another set. All done!

Please be sure to share how you felt from this fun butt-xercise!

Baby Potatoes w/ Tomato-Corn Sauté

I love good food.  When you eat to live and not live to eat, your body and taste buds rejoice!  My only suggestion is that if you plan and prep ahead, cooking is not so burdensome. Besides, the leftovers make great lunches too.

This recipe was in the recent issue of Cooking Light, but is available here.  I opt for fresh ingredients whenever possible.  I did use frozen corn, not the canned version (high in sodium).  I thawed the corn in bowl of water while I prepped the rest of the food.  Again, if you take a day, maybe on your day off, you can take the time then to do your extra prep work.

Since, I substituted the fresh corn for frozen, the cost was a bit lower.

Ingredients

• 12 ounces small baby potatoes, halved
• 1 tablespoon olive oil
• 1 cup fresh corn kernels (about 2 ears or 1 bag of frozen corn kernels)
• 1 1/2 teaspoons thinly sliced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon crushed red pepper
• 1 cup halved grape tomatoes
• 1/3 cup chopped fresh cilantro
• 1 ounce fresh Parmesan cheese, shaved (about 1/4 cup) I used the grated Parmesan cheese, but the preference is yours.

Serves 4 (serving size: 3/4 cup) Calories 168; Fat 6.9g (Sat 0.6g); Sodium 338mg

Finding the time - Lunch Time!

If you're like me, your time is often very busy.  Well, we all find the time to do the things we really want to do.  Whenever, I can get outside, get some fresh air and get in a workout...I'M THERE! You don't need an hour to workout.  Taking a simple walk around your workplace is better than sitting all day, to then sit in the car home, and then to sit when you're at home.

Get outside or walk around your building or facility.  A few coworkers and I will go outside, and also perform some strength training exercises as well.  It's way better to do a little of something than nothing at all. 



 Outside of The Rock & Roll Hall of Fame

You'll be so happy with yourself that you actually took a break and achieved a mental relief and some physical activity. 

Mashed Potatoes and Chives? Or not?

If you are one of those individuals that stay away from potatoes, especially mashed potatoes, I have to share this delicious substitute with you - Mocked Garlic Mashed Potatoes, well more like Garlic Mashed Cauliflower. Don't shake your head in disgust.  This recipe was so good.  My husband even enjoyed them. 

I've made mashed cauliflower before, and they were...okay.  But, I really enjoyed these.  It doesn't require 8 hours of preparation either.

You can find the original recipe here.  It's on the Food Network site.  I made a slight change to the ingredients.

Ingredients

• 1 medium head cauliflower
• 1 tablespoon cream cheese, softened (instead of regular cream cheese, I used Neufchâtel cream cheese)
• 1/4 cup grated Parmesan
• 1/2 teaspoon minced garlic
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1/2 teaspoon chopped fresh or dry chives, for garnish
• 3 tablespoons unsalted butter

Whenever you substitute, be sure to look at the sodium content.  Most times the alternative may be lower in calories and fat and very high in sodium.

Enjoy!