Why does breakfast seem to make the difference?

Anika Christ, registered dietitian and senior program manager of Life Time Weight Loss at Life Time – The Healthy Way of Life Company, says eating breakfast – especially a high-protein breakfast – will leave you with sustained energy throughout the morning. Rather than feeling famished mid-morning, many people find when they make the right breakfast choices, they can easily last until lunch time before they need to eat again.

During the morning rush, you may be tempted to skip breakfast for extra minutes of sleep or simply getting yourself and your family ready for the day ahead. But as many experts maintain, breakfast may be the most important meal of the day and certainly it’s the one that could give you that extra morning energy kick you’ve been looking for.

Christ says that Life Time’s nutrition philosophy builds off of a nutritious breakfast, and suggests that a healthy breakfast can be easy, even on the go, with a little bit of prep.

“What we want to avoid is sugary, highly processed breakfasts, like cereal, that start our bodies on a glucose roller coaster,” says Christ. She adds that a well-rounded breakfast will include a quality protein, carbohydrates, fresh or frozen fruits and vegetables and healthy fats. Here are her top three fast and filling breakfast recipes:

Breakfast Smoothie

Breakfast smoothies make for a quick morning meal for the whole family. They’re a go-to favorite, and can be made to taste preference with nut butter, fruits and/or veggies. Just blend the single-serve ingredients with ice, or batch it for a family.

* 8 ounces of milk or a milk alternative

* 1 tablespoon of natural nut butter (peanut, almond or cashew)

* 1 cup of fruit and/or veggies

* 1 scoop of whey protein

Energy Bars

Energy bars can be great options if prepped on the weekends. Make a batch for the week, and it’s easy to grab and go.

* 2 1/2 cups of raw oats

* 3 scoops of whey protein powder, vanilla

* 2 1/2 tablespoons of ground flaxseed

* 1/4 cup organic honey

* 4 ounces unsweetened applesauce

* 1 teaspoon baking soda

* 1 teaspoon vanilla extract

* 2 ounces chopped almonds

* 1/4 cup dried fruit, chopped

Mix the oats, protein powder, flaxseed, honey, applesauce, baking soda and vanilla extract in a bowl. Mix in the remaining ingredients. Press the mixture into a pre-sprayed cookie sheet. Bake at 325 degrees Fahrenheit for 18 to 20 minutes. Let cool completely and cut into 12 bars.

Egg Scramble

Still looking to cook in the morning? Eggs are loaded with protein and can be a great, quick-cook option. Use thawed, frozen vegetable mixes to save more time.

* 1-2 cage-free eggs

* 1 cup of precut vegetables

* 1 ounce of natural cheese, mozzarella

* 1 cup of fruit

* 1 teaspoon organic butter (for cooking)

Scramble vegetables, eggs and cheese over a medium-high heat until fully cooked. Serve with fruit on the side.

A good breakfast reduces your desire to reach for sweets or snacks mid-morning and sets you up for success for the rest of the day. Try it for a week and you’ll realize investing those extra couple of minutes in the morning will pay dividends later.

The post Improve your entire day with these easy breakfast ideas first appeared on The How Do Gardener.

Whether you’re a home chef, a gardener or a parent who believes in providing enriching experiences for your children, this spring might be the perfect time to consider jumping on the backyard chicken bandwagon. It’s lucky that chicken coop and feed resources have made it easier than ever to get started.

If you’re thinking of adding a coop to your backyard living space this year, here are some tips to consider.

Choose your Chickens
Chickens come in many different shapes, sizes, colors and temperaments. When making your choice, research the breed’s history and characteristics, making sure to find out how much space they’ll require. The type of egg that is produced, including color of the shell, also depends on the breed. Araucana hens, for example, produce pastel eggs that resemble Easter eggs, while White Leghorns are known for their high production.

Once you’ve chosen the breed, consider whether you’d prefer to hatch your own chicks or purchase day-old chicks from a reputable hatchery or local feed store. Keep in mind that most hens do not begin laying until they are 18 weeks old.

And since roosters are not necessary for egg production, you don’t have to worry about roosters crowing at dawn. You can just order hens.

Establish a (Legal) Living Area
As chicken ownership continues to grow, more cities and suburbs are permitting coops in urban and suburban residences. But before you buy chicks, check with your city’s zoning regulations to be sure your coop complies with local ordinances.  

Now, it’s time to build (or buy) a home for your new feathered family members. Chicken coops can be as simple or complex as owners want them to be. Some families turn old sheds or dog kennels into chicken coops, while others choose to build elaborate homes fit for the most discriminating bird. You can also buy a kit to get started.

However you acquire a chicken coop, there are a number of features it should have:
* Easy to clean
* Protection from the weather and predators, inside and out
* Good ventilation
* Adequate drainage
* Indoor nests for egg laying
* Room to roam – chickens should be able to spread their wings and move around in the coop
* Continuous access to clean water

Chicken Feed:  the Ingredients for Success
While space is vital to a chicken’s health, nutrition is vital to successful egg production. Using packaged feed with a mix of natural ingredients is a convenient way for owners to provide chicks the nutrition they need for future laying. Feeds such as Purina Start & Grow SunFresh Recipe are backed by years of research, proven to help chicks grow into healthy hens. That expertise, combined with a network of educated feed retailers, helps families keep their backyard flocks in tip-top shape.

While a formulated feed will make up the majority of a chicken’s diet, chickens can also be your clean-up crew by eating table scraps-provided that scraps make up no more than 10 percent of their diet. Leftover vegetables, meat and non-citrus fruits are all good to feed.

Now you know some of the basics of raising backyard chickens and the benefits they can bring to your family life. By adding chickens to your home, you gain nutritional food that is enjoyed by the entire family without making a trip to the grocery store.

For more information on backyard chickens, including a free guidebook offering more detailed instructions, visit www.Facebook.com/PurinaPoultry or visit your local Purina dealer.

The post How to get Farm Fresh Eggs Straight from your Backyard first appeared on The How Do Gardener.

Cracking the Cholesterol Myth
Enjoying an egg a day as part of a healthy diet balanced with fruits and vegetables, whole grains and low-fat dairy, falls well within current cholesterol guidelines. In fact, according to USDA data, one large egg is 14 percent lower in cholesterol than previously recorded, down from 212 mg to 185 mg, and is also 64 percent higher in vitamin D, with 41 IU per large egg. Moreover, one large egg contains six grams of high-quality protein and 13 essential nutrients for 70 calories.

“Research shows that saturated fat may be more likely to raise a person’s blood cholesterol than dietary cholesterol,” says Neva Cochran, registered dietitian, nutrition writer and researcher for Woman’s World Magazine. “Eating a balanced breakfast with high-quality protein foods like eggs, along with other nutrient-rich foods like fruit and whole grains, is the best way to start the day. Unlike sugary foods, eggs have no simple sugars and contain no carbs, providing steady and sustained energy.”

Additionally, the 2010 Dietary Guidelines for Americans recognize eggs as a nutrient dense food and state that the consumption of one egg per day is not associated with risk of coronary heart disease or stroke in healthy adults. And, eggs provide high-quality protein that helps build muscles and increases satiety for all-day energy, which can help maintain a healthy weight, an important factor in promoting overall health.

Incredible Egg Benefits
Cochran also points out that at an average of 15 cents a piece, eggs are an affordable, versatile, nutrient powerhouse that contribute to a healthy diet in many ways:

* Breakfast boosters: Research shows that eating high-quality protein foods for breakfast, like eggs, can help increase satiety, maintain long-lasting energy and improve cognitive skills like memory recall time.

* Sunshine supplement: Eggs are one of the few foods that are a naturally good source of vitamin D, meaning that one egg provides at least 10 percent of the recommended daily allowance. Vitamin D plays an important role in calcium absorption, helping to form and maintain strong bones.

* Weight-loss companion: Research shows that eating eggs for breakfast can help overweight dieters lose more weight, lower their body mass index and shrink their waist more than eating a bagel of equal calories for breakfast.

Eggs are Easy
Adding eggs to your breakfast routine can be easy, even on busy weekday mornings. Whether you’re craving scrambled eggs, an omelet or an egg sandwich, microwaves can be an incredible time-saving tool, so you can start every day with a nutritious breakfast. Try this quick and easy recipe next time you’re in a rush:

Egg and Cheese Breakfast Burrito
Ingredients:
1 flour tortilla (6-inch)
1 egg
1 tablespoon shredded Mexican cheese blend
1 tablespoon salsa

Directions:
1. Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel. Press tortilla into bowl. Break egg into center of tortilla. Beat egg gently with a fork until blended, being careful not to tear tortilla.
2. Microwave on high 30 seconds; stir. Microwave until egg is almost set, 15 to 30 seconds longer.
3. Remove tortilla with paper towel liner from bowl to flat surface. Top egg with cheese and salsa. Fold bottom of tortilla over egg, then fold in sides.

For more information on the nutrition benefits of eggs or recipe ideas, visit www.eggnutritioncenter.org  or www.IncredibleEgg.org, “Like” the Incredible Edible Egg on Facebook or follow &#64IncredibleEggs on Twitter.

The post Unscrambling the Myths Behind Eggs and Cholesterol first appeared on The How Do Gardener.

“Eggs can be part of a healthy, low-fat diet and are a great source of protein,” says registered dietitian Elizabeth Somer, author of “Eat Your Way to Happiness.” “You can eat up to six eggs per week.”

Eggs on the Brain
Years ago Americans used to eat plenty of omega-3s. Today, given our diet of highly processed foods, we don’t. Studies suggest that’s a cause for concern. Omega-3s have a remarkable impact on the body, especially as it relates to boosting brain health.

Omega-3 fatty acids are necessary for overall health but must be consumed from the foods, beverages or supplements we take, as our bodies cannot produce them. There are three key omega-3s: DHA (docosahexaenoic acid), ALA (alpha-linolenic acid) and EPA (eicosapentaenoic acid). DHA offers the broadest array of health benefits, including brain, eye and heart health. EPA has been shown to support heart health, and may also be beneficial for some autoimmune and inflammatory disorders while ALA has been shown to help lower the risk for heart disease.

Many egg producers are now offering omega-3 fortified eggs because the typical American consumes only 80 milligrams of DHA daily, far less than the daily recommendation of 200 milligrams of DHA omega-3. Some populations have even higher DHA recommendations – for example, at least 300 milligrams per day of DHA is recommended for pregnant and nursing women.

“Of the three key omega-3s, DHA and EPA are the big guns; even then, DHA is by far the most powerful because DHA can be converted to EPA in our bodies. DHA-fortified eggs are a great source for getting the DHA omega-3 our bodies need,” says Somer.

Some omega-3s naturally occur in eggs, but to achieve higher levels, egg producers fortify the hen’s diet with omega-3s. Two common sources used are chia and flaxseed, which are rich sources of the plant-based omega-3 ALA.

To increase DHA levels in eggs, a sustainable, vegetarian source of DHA omega-3 from algae called life’sDHA is now being used. Three egg producers offering algal DHA-fortified eggs are Oakdell Egg Farms, Gold Circle Farms and ISE America. These brands contain more than 100 milligrams of DHA per egg – two eggs would meet the suggested daily allowance for DHA.

Eggs of Every Color
Many supermarkets are now carrying brown eggs. According to the Egg Nutrition Center, the color difference is due to the specific breed of hen. Eggs may also come in speckled, even blue finishes, but there is no nutritional difference among the hues.

Recipes
Most recipes call for large eggs. If only small eggs are available, add an extra egg for every egg the recipe calls for beginning with two. Add two extra eggs for recipes calling for five or more. For jumbo eggs, use one fewer egg with recipes calling for three or more eggs.

Hard-cooked Eggs in Three Easy Steps
Hard-cooked eggs are an inexpensive and portable snack. Despite the more common name of “hard-boiled eggs,” it is better to hard cook them to ensure the yolks don’t turn green, which is harmless.

1. Use eggs that are a week to 10 days old as they are easier to peel than fresh eggs. Add enough eggs to line a small sauce pan so eggs are not prone to roll into one another and crack. Cover eggs with water. Heat on high until water is just to a boil and remove from burner. Cover pan.
2. Let eggs stand for 12 to 15 minutes.
3. Drain immediately to serve warm or cool in a bowl of ice water.

The American Egg Board recommends that eggs with shells on can be refrigerated for up to one week and to store them in their original carton to prevent odor absorption. Eggs should be consumed the same day they are peeled.

Recipes reprinted with permission from “Eat Your Way to Happiness” (Harlequin, 2009) by Elizabeth Somer.

Breakfast “Burritoville”:
Ingredients:
1 Mission Life Balance DHA-fortified whole-wheat tortilla
1 whole DHA-fortified egg
1 egg white
1 ounce reduced-fat cheddar cheese
3 tablespoons salsa
3 tablespoons chopped tomato
3 tablespoons chopped fresh cilantro

Directions:
Warm tortilla and fill with: one whole egg and one egg white, scrambled, cheddar cheese, salsa, tomato and cilantro.

Total DHA tally: 116 mg omega-3 DHA

Veggie Omelet:
Ingredients:
1 tablespoon Pompeian OlivExtra Plus with Omega-3 DHA
1/2 carrot, peeled and thinly sliced
1/4 cup broccoli pieces
2 tablespoons sliced yellow onion
2 medium whole DHA-fortified eggs
1 ounce grated cheddar cheese
Salt and pepper to taste

Directions:
Add the oil to a medium skillet and saute the carrot, broccoli and yellow onion over medium heat until heated through but still firm. Whip together eggs and salt and pepper to taste. Pour over vegetable mixture, top with cheddar cheese, cover, reduce heat to medium low, and cook until firm (about 15 minutes).

Total DHA tally: 232 mg omega-3 DHA.

The post Go Ahead, Be an Egghead: Fortified Eggs Benefit the Brain first appeared on The How Do Gardener.