Whether you love to scramble them, whip them up into a quiche, sunny side them up or hard-boil them, the egg’s versatility and its stellar nutrition profile makes it a no-brainer why these cute, compact wonders are at the top of any nutrition expert’s healthy-eating list.

Here is how an egg stacks up: one large contains 77 calories, 5 grams of fat (2 of them are saturated), 7 grams of protein, Vitamin A, selenium and riboflavin.

Put those leftover Easter eggs to good use with this super yummy recipe for deviled eggs and another for tasty broccoli, egg and olive salad.

Happy Easter!

Post from: Diets in Review Blog

We Love Easter Eggs

The people who told us about sun block were the same people who told us, when I was a kid, that eggs were good. So I ate a lot of eggs. Ten years later they said they were bad. I went, “Well, I just ate the eggs!” So I stopped eating eggs, and 10 years later they said they were good again! Well, then I ate twice as many, and then they said they were bad. Well, now I’m really f#%!ed! Then they said they’re good, they’re bad, they’re good, the whites are good, th-the yellows – make up your mind! It’s breakfast I’ve gotta eat!

I guess I’m just as confused as Mr. Black, because I thought the latest findings were already confirmed. But if I’m mistaken, here’s the latest: There’s no reason to limit your egg intake, as it has little to no impact on your cholesterol levels.

Researchers at University of Surrey in England analyzed several studies on egg nutrition and found that the idea that eating more than three eggs a week was bad for you is still being widely perpetuated. According to their findings, eating saturated fats was far more likely to cause health problems.

“The ingrained misconception linking egg consumption to high blood cholesterol and heart disease must be corrected,” says Researcher Professor Bruce Griffin. “The amount of saturated fat in our diet exerts an effect on blood cholesterol that is several times greater than the relatively small amounts of dietary cholesterol.”

If you need to reduce your cholesterol levels, cut back on the amount of saturated fat from fatty meats, full-fat dairy products, and desserts.

So Mr. Black, you can eat your eggs again.

Post from: Diets in Review Blog

Confused About How Healthy Eggs Are?

Meat Counter

• Good – Lean Beef
• Better – Organic Beef
• Best – Grass-fed Beef

Egg Section

• Good – Packaged egg whites
• Better – Whole eggs
• Best – Omega-3-fortified eggs

Dairy Section

• Fat-free milk (skim)
• Skim Plus
• Organic fat-free milk

Butter Section

• Trans-free margarine
• Light trans-free margarine
• Margarine with added plant sterols

Yogurt Section

• Good – Low-fat flavored yogurt
• Better – Low-fat plain yogurt
• Best – Greek yogurt

Fish Counter

• Good – Tilapia
• Better – Halibut
• Best – Salmon

Produce Section

• Good – Romaine lettuce
• Better – Watercress
• Best – Spinach

Snack Aisle

• Good – Air-popped Popcorn
• Better – Peanuts
• Best – Almonds

• Good – Raisins
• Better – Dried Apricots
• Best – Dried Figs

Condiments Aisle

• Good – Low-fat creamy dressing
• Better – Full-fat oil-based dressing
• Best – Olive oil and flavored vinegar

Post from: Diets in Review Blog

The 10 Healthiest Grocery Store Food Choices

The reason is that breakfast prevents our bodies and minds from crossing over into the dangerous zone of starvation mode. When that kicks in, our bodies don’t metabolize food efficiently and we end up devouring everything in sight. However, picking up breakfast at your favorite java joint or running through the drive-thru may hamper your weight loss efforts and put a dent in your wallet.

Since saving money is on everyone’s minds these days, as well as keeping true to our New Year’s resolutions of healthy eating, weight loss and fitness, here are a list of the top five best breakfast picks that will keep you well-fueled and and on your way to your best you!

1) Oatmeal: Studies show that rolled oats may reduce cholesterol and keep us satisfied longer than cold cereal. Save money by purchasing rolled oats in bulk and then save on calories by bagging 1/2-1 cup portions. Top with lo-cal sweetener, almonds, berries or a splash of milk, or try this great recipe for apple cinnamon oatmeal.

2) Eggs: Many nutritionists call eggs a true Super Food. Packed with protein, fat, vitamins and minerals, the nutrients in eggs will satisfy you for hours! You’ll save money because a dozen eggs breaks down to just a few quarters a day, and you can save time by hard boiling a batch of eggs to keep in the fridge for on-the-go snacking. You can whip up a frittata; cook them in individual ramekins, then during the week just grab, reheat and go!

3) High Fiber Cereal: Aim for cereals with five grams of fiber per serving. Kashi GoLean, Quaker Shredded Wheat and Fiber One are all great and healthy bets. The fiber in these will keep you feeling full longer and your digestive system in check. At $3-$4 per box, you’ll have healthy breakfasts for an entire week (or try the generic brands for more savings).

4) Leftovers: Who said that you can’t have last night’s chicken stir-fry for breakfast? In fact, in many countries like Japan, where rates of obesity are extremely low, breakfast typically consists of miso soup, rice and veggies. Don’t let your leftovers become a science experiment in the fridge, heat them up and dig in! If your dinner-for-breakfast lacks protein, add diced chicken to leftover whole grain pasta or add chickpeas to soup. You’ll save money and time.

5) Yogurt: Yogurt is packed with calcium, protein and gut-friendly probiotics. Stay clear of pre-sweetened yogurt, since they often contain heaps of sugar. Save money by buying the large containers instead of the individual yogurt containers. You’ll get more bang for your buck and you’ll be helping the environment by using less packaging. Low-fat plain yogurt is your best bet. You can control the sweetness and flavor by adding honey, agave syrup, lo-cal sweetener, berries, nuts, or even a handful of high fiber cereal.

Breakfast doesn’t have to be boring, expensive or time-consuming to prepare. With a smart shopping list that prepares you for a week-long of breakfast eats, your waistline, concentration and wallet will be quick to feel the benefits.

Post from: Diets in Review Blog

Five Healthiest and Budget-Friendly Breakfast Foods

New varieties, made of olive and canola oils, are more frequently available at the grocery store.

Post from: Diets in Review Blog

And you thought your egg white omelette was fat-free?