Omelet in a Bag!

So I've heard of cooking rice in a bag but never eggs!


Today I learned a new trick that I'd love to share.  This is a quick and easy way to cook a very nutritious breakfast. 


Omelets are a great breakfast choice because they make it possible to increase your vegetable intake at breakfast time.  Most people don't eat vegetables at breakfast so any opportunity to do so, take it!  Also eggs are one of the best sources of protein and protein is important for many reasons.  One reason to eat eggs for breakfast is because the protein helps to keep you satisfied longer unlike a cold, sugary cereal which breaks down in your bloodstream into sugar within minutes and causes hunger to creep up sooner.  Also eggs at breakfast reduce ghrelin, a hormone that contributes to hunger. 


This breakfast is so easy, you can walk away from your omelet while you finish getting ready for work, make the kids breakfast, do a 10 minute workout, make coffee, pack a lunch, whatever!


So all you need to do is boil a pot of water.  Then add your favorite omelet ingredients to a plastic sandwich bag.  Today I used baby spinach, tomato, green and red peppers, scallions, mushrooms, a little shredded cheddar mix, and pepper.  In a separate bowl whisk your eggs together - I suggest two egg whites and one whole egg.  This way you are getting the protein from the egg whites and not as much saturated fat, calories, and cholesterol from the yolks.  Egg yolks do contain nutrients such as iron and choline but if you have heart issues, especially high cholesterol, you should limit your intake of egg yolks to two per week. 

Then just pour the eggs into the bag, season how you like, and seal the bag.  If you are cooking more than one omelet in the pot, use a permanent marker to write your name on your bag.  Three bagged omelets can cook in one large pot at a time.  Place the sealed bag into the pot of boiling water, set the kitchen timer for about 6 minutes per egg.  I cooked mine for 12 minutes using 2 egg whites and one whole egg and my omelet was cooked perfectly.  Use tongs to remove the bag from the pot and carefully pour the omelet onto your plate.  Whole wheat toast or a whole wheat English muffin compliments any omelet.  ENJOY!

Health Benefits of My Favorite Omelet Vegetables

Spinach: This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids!  Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.  The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

Tomatoes: Tomatoes contain the antioxidant lycopene which protects cells from oxygen damage.  Studies have shown that lycopene may help prevent cancer (colorectal, prostate, breast, endometrial, lung, and pancreatic.)  Research has also revealed lycopene to be involved in promoting cardiovascular health. Tomatoes have natural anti-inflammatory properties.  Being a good source of vitamin K, tomatoes are good for strengthening your bones. The riboflavin in tomatoes has been shown to be useful in reducing the frequency of migraines.

Green and red peppers: Bell peppers are packed with several nutrients. They are a
good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell
peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity.  When comparing the nutrient values of the different bell
peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green. Red bell peppers also contain lycopene, which is a carotene that
helps to protect against cancer and heart disease.

Possibly due to their vitamin C and beta carotene content, bell peppers have been
shown to be protective against cataracts. Just like other nutrient-dense vegetables,
bell peppers contain many different powerful phytochemicals. Bell peppers have also
been shown to prevent blood clot formation and reduce the risk of heart attacks and
strokes probably due to their content of substances such as vitamin C, capsaicin, and
flavonoids. Although chili peppers contain a higher amount of those substances, bell
peppers should still be promoted especially for individuals with elevated cholesterol
levels.

Scallions: Onions are a very good source of vitamins B6 and C, chromium, biotin, and fiber. They are also a good source of folic acid and vitamins B1 and K.  Studies have shown that, like garlic, onions and onion extracts decrease blood lipid
levels, prevent clot formation, and lower blood pressure. Studies have also revealed
that onions have a significant effect in lowering blood sugar levels. Throughout
history, onions have also been used to treat asthma. Their action in asthma is
mostly due to their ability to inhibit the production of compounds that cause the
bronchial muscle to spasm, which then causes the muscle to relax. 

Mushrooms: White button mushrooms provide an excellent source of phytochemicals, copper, potassium, zinc, and selenium.  They also provide an excellent source of B vitamins including riboflavin, thiamine, niacin, and pantothenic acid.
Crimini and portobello mushrooms contain all of the nutrients that are found in white
button mushrooms, and are also a very good source of vitamins B6 and B12.

Studies have shown that Shiitake and Maitake mushrooms also have extensive health
benefits. As a result they have become increasingly available. They provide an
excellent source of selenium, and polysaccharides. They also provide an excellent
source of iron and are good sources of fiber, protein, and vitamin C.

Research shows that all of the above mushrooms have anticancer properties and
contain polysaccharides and beta-glucan.  


Above nutrition information found at www.everynutrient.com

Pop It Up!

Craving a salty snack?  Did you know popcorn is a whole grain?! 

Three cups of popped popcorn = 1 serving of whole grains!

Pop your own popcorn and add a little spice for a healthy snack or try Orville Redenbacher's Smart Pop 94% fat free.  Popcorn that isn't loaded with butter is low in saturated fat and calories; plus popcorn is a good source of fiber.

Research shows that whole grain intake is 250% greater in people who eat popcorn.

Here are some shocking comparisons...
* 1 oz popped popcorn (7.5 cups) is only 120 calories and has 4 grams of fiber.
* 1 oz large pretzel rods (3 rods) is 120 calories and 1 gram of fiber.
* 1 oz of chex mix (2/3 cup) is 120 calories and has 1.1 grams of fiber.
* 1 oz. potato chips (about 15 chips) has 150 calories and 1.2 grams of fiber.

As you can see, popcorn is the ideal healthy snack choice this weekend while snuggling up to a good movie during a rainy night.  So pop up some whole grains and snack away!

T.G.I.F

T.G.I.F. today stands for Try Getting Into Fitness!

I know it's Friday night and you could be at happy hour, or maybe you are on your way out the door but why not take 10 minutes...that's it, just 10 minutes to get active.  Take a walk around the block or even up and down the stairs!  Do jumping jacks, stomach crunches, lunges and push-ups!  Just try walking away from the computer and doing a 10 minute activity.  I just got home from work and I am beat but in a minute I am dedicating 10 minutes to an activity, then I'm going to enjoy the rest of my evening - dinner at my favorite Greek restaurant!  If you currently are not active and want to Try Getting Into Fitness, start small with just 10 minutes a day.  You might find that after 10 minutes, you could do 10 more and so on.  Eventually you want to work up to 30-60 minutes of physical activity on most days.  This constitutes activity other than your daily routines.   


BENEFITS OF REGULAR EXERCISE:
Physical Activity is an important part of a healthy lifestyle.  It can aid in weight management (of course) but it also allows the blood and oxygen to flow freely throughout your body which promotes disease prevention and overall health and wellness.  My favorite perk from physical activity is stress reduction!  Physical activity can aid in stronger muscles and bones as well as reduce symptoms of anxiety and depression.  Exercise boosts energy and on the contrary, promotes better sleep (just try not to exercise right before bedtime; you might have gained too much energy to sleep).  Physical activity can also improve your sex life or quality time with others.  Being active is even more fun when shared with other people.


FUN WAYS TO GET PHYSICALLY ACTIVE:
Dance
Hike, jog, run, walk
Play a sport

Swim
Spin/cycle, bike ride
Aerobics
Yoga, pilates, tai chi
Yard work
Weight lift, circuit training, cross-fit
Jump rope
Roller skate, ice skate
Snow board, ski
Horseback riding
Frisbee, play catch
Hula hoop
And the list goes on!


Check your cable line-up, you might have an exercise channel with free videos to watch from the convenience of your own home.


Finally don't forget to stay hydrated and drink plenty of water when being physically active.  Now go out there and T.G.I.F!

Breaking the Fast

I know you've heard it before that breakfast is the most important meal of the day, well studies prove this to be true!  A healthy breakfast reaps positive mental, physical and emotional benefits. 

Eating breakfast everyday refuels the brain and body and keeps our weight in check by jump starting our metabolism.  Breakfast benefits people of all ages.  Academic achievement increases because students are more focused.  Their bodies have more energy to play and participate in recess, PE, and weekend sports.  Kids who eat breakfast tend to eat healthier overall.  Eating a healthy breakfast even helps us get along with others because we are not moody or irritable from running on an empty stomach.  Adults also benefit from a fueled brain.  We need this brain power to get the job done at work and be our best!  

Studies have shown that consumption of a nutritious breakfast results in improved attention in late morning task performance, quicker and more accurate retrieval of information (working memory), fewer errors made in problem solving activities, better concentration and ability to perform complex tasks.  More specifically what you eat for breakfast may have a huge impact on your day.  For example, eating eggs at breakfast reduces ghrelin, a hormone that contributes to hunger, and can support healthy weight maintenance.  For more great breakfast choices and reasons why breakfast really is the most important meal of the day, check out the Dine and Shine Tips below:

Teach children early the routine of starting the day with a nutritious breakfast so they can manage their weight in the long run without even knowing it

Kick start metabolism because it is slowed while you sleep

Healthier diet overall

Cereal especially helps because you consume more of the recommended amounts of vitamins and minerals with the aid of milk and fruit

Fiber- cereal, berries, whole grains, veggies, beans, soy

Soluble fiber decreases cholesterol – oatmeal with strawberries

Add walnuts, chia and flax seeds (omega-3s) to enhance brain development

Vitamin C makes brain neurotransmitters

Choline (egg yolks, nuts) makes memory cells

Protein helps you stay focused and satisfied

Enhances memory, improves cognitive ability, and increases attention span (more alert and able to concentrate)

Stabilizes blood sugars because blood sugars are low in the morning due to overnight fasting (low blood sugar = lethargy, irritable, inability to concentrate)

Improves mood

Kids perform better in school and at play and have more stable energy levels (better mood/behaviors)

Pregnant women need increased calcium and folate and breakfast can help increase the intake of these nutrients – prolonged overnight fasting affects fetus growth; breakfast may also help with nausea (especially whole grain carbs such as oatmeal or toast)

Prepare ahead of time: parfaits (yogurt, tofu, nuts, berries, granola), pre-sliced fruits and vegetables, homemade whole wheat muffins, fruit purees and ground nuts for parfaits, cereals and smoothies, granola bars, single to-go containers of cottage cheese, whole grain waffles or English muffins with all natural peanut butter or other nut butter or laughing cow cheese wedge, hard boiled eggs (one dozen at the beginning of the week), wraps with avocado, cheese and eggs

Soy is good for heart health – has protein, fiber, isoflavones, folate (edamame), calcium, potassium, and is cholesterol free

*** Aim for 3 of the 5 Food Groups from MyPyramid to build a healthy breakfast and start your day off right.  The 5 Food Groups include: grains (starch), dairy (milk and milk products), protein (meats/beans), fruits and vegetables.

OTHER QUICK AND EASY BREAKFAST IDEAS:

• Oatmeal with fat free milk and sliced apples
• Whole wheat toast topped with peanut butter and sliced bananas
• Graham crackers topped with yogurt and strawberry slices
• English muffin with low fat cheese and turkey sausage
• Small whole wheat bagel thin, cottage cheese and peaches
• Whole wheat crackers, string cheese and 100% apple juice box

SPEEDY BREAKFAST TIPS:

• Cut up fruit the night before to add to your cereal or oatmeal
• Set up a breakfast schedule
• Brown-bag it!  Prepare breakfast the night before so it’s ready to go on those mornings you are in a hurry.
• If you are grabbing breakfast on the go from a coffee shop or fast food restaurant, choose low fat yogurt, granola, and egg white options.
• Build a breakfast bin.  Add quick nonperishable items such as cereal bars, apples, nuts, whole wheat crackers with peanut butter, dried fruit, etc.  

Get Nutty

Today's health tip suggests you eat one serving of heart healthy nuts every day. The best choices are walnuts and almonds. Try choosing the nuts in their raw form. This way you are not consuming the added sodium and oils. Try roasting the nuts yourself in a toaster oven. It's quick and easy.

Walnuts - these heart healthy nuts contain a significant amount of alpha linolenic acid (ALA), the plant-based Omega-3 fatty acid (2.5 grams/ounce). One ounce per day (12-14 halves) provides a good boost of antioxidants including 1.4 mg selenium, 3.5+/-1.0 ng/g melatonin, 5.91 mg gamma-tocopherol (a form of Vitamin E) plus several polyphenols. Walnuts are also a great source of protein so it is a great addition to any snack. Current research on walnuts includes studies in the areas of cardiovascular health, diabetes, cancer, bone health, weight management and cognitive function. Walnuts can add crunch to many meals. To find out more about walnuts and some great recipes, visit www.walnuts.org and get nutty!

Almonds- These powerful nuts also provide heart-healthy benefits. Clinical studies have shown the impact almonds can have on cholesterol and with 13 grams of unsaturated fat (the good kind) and just 1 gram of saturated fat, almonds are appealing to the hearts of more and more people every day. Almonds are the best source of six of the 13 nutrients for which there is a Daily Value. Almonds are a wonderful source of alpha-tocopherol Vitamin E, which is the kind of vitamin E the human body absorbs the best. Almonds offer satiety, fewer calories and more nutrients, crunch and taste so they are a great addition to any weight loss plan. Aim for one ounce per day (23 almonds) to reap these benefits and more. One ounce provides 6 grams of protein, 137 mg phosphorus, 76 mg magnesium, 7.4 mg vitamin E, 3.5 g dietary fiber, 200 mg potassium, 75 mg calcium, and 1.1 g iron. Visit www.almondboard.com for recipes and to learn more.