Top 10 Health Facts About Eggs

eggs-final-feat-img

Eggs are one of the most versatile and inexpensive source of protein in the planet. We include them as ingredients or even as a meal itself. You can serve them fried, boiled or scrambled, whichever way you like it. The egg white and yolk are excellent source of vitamin and minerals. You can have high quality protein and vitamin B2 from the egg white. For years eggs have receive a lot of bad raps, but this time you need to know what health benefits it brings to us.

It’s high in cholesterol, but it does not raise our blood cholesterol

Eggs do contain high amounts of cholesterol, about 212 mg, which is more than half of the recommended 300 mg daily intake. It doesn’t mean it raises the cholesterol in the blood. In fact our liver produces cholesterol every day. So if we consume eggs, the live will produce less cholesterol to even out our daily intake.

Inexpensive source of nutrients

Considered as one of the most nutritious foods, eggs are cheap and accessible for us to buy. A single egg contains Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Selenium and Phosphorus, as well as Vitamin D, Calcium and Zinc. If you’re worried that egg has amount of fat, you need to know that it only has 77 calories, 6g of protein and 5 g of healthy fats. You can almost have every nutrient needed by your body from eggs.

Eggs contain Choline

A less popular nutrient is actually found in eggs. Choline is vital in building cell membranes and signaling molecules in our brain and various other purposes. A single egg has more than 100 mg of choline.

It raises the “good” cholesterol

For those who are worried about the effects of eggs on cholesterol, you need to relax. Eggs raise the High Density Lipoprotein (HDL) also referred to as the “good cholesterol.” Research have shown that people who have higher levels of HDL has less risk of having heart disease, stroke and other health problems. Having 2 eggs daily for six weeks increases HDL levels by 10%.

Helps in reducing the risk of heart disease

According to studies eggs can mildly raise LDL cholesterol, but it changes from small, dense LDL to large LDL which is a positive attribute. LDL is also known to be the “bad” cholesterol. High levels of LDL are often link to increase the risk of heart disease. People who have small, dense LDL particles can have high risk in having heart disease compared to those who have large LDL particles.

Eggs help in eye health

Being a nutritious food, eggs have Lutein and Zeaxanthin antioxidants that help in our eye health. As we age our eyesight is affected and can undergo degenerative process over time. Lutein and Zeaxanthin is vital in building up the retina in our eyes. Research has also attributed the two antioxidants to reduction of risk from cataracts and macular degeneration. Large amounts Lutein and Zeaxanthin can be found in egg yolks.

A good and cheap source of protein

Protein is essential as they are considered to be the main building blocks of our body. It is vital for the production of tissues and molecules that both serve in structural and functional purposes. A single egg contains 6 grams of protein. Aside from protein, eggs have essential amino acids that are works side by side with protein for our body. Protein helps in weight loss, increase muscle mass, bone health and helps in lowering blood pressure.

Pastured eggs are better

Nutrients from eggs vary on how the hens were raise and fed. Pastured eggs are from hens that were raised on pasture or consumed Omega-3 enriched feeds. With the good source of Omega-3 fatty acids, pastured eggs help in reducing blood levels of triglycerides, a factor for heart disease. Eating Omega-3 enriched eggs are effective in reducing triglycerides in our blood according to research.

Eggs help you lose weight

Since eggs are a good source of protein, it helps in making you feel fuller, therefore reduces your calorie intake. In a research of 30 overweight women who ate eggs for breakfast instead of bagels, had increased feelings of fullness and made them consume fewer calories for the next 36 hours. Also having eggs for breakfast, replacing bagels, has cause significant loss of weight over the period of 8 weeks.

Reduce the risk of stroke with eggs

17 studies with 263,938 participants, it has shown that there was no connection between the consumption of egg and heart disease or stroke. But it doesn’t mean you can consume all the eggs you want every day, it needs to be in moderation. From a research it has shown that those who are in a low-carb diet, eating eggs help in reducing risk for heart disease.

Roasted Curried Chickpeas with Rosemary and Thyme – Phase 3

chickpeas-feat-img

Ingredients

  • 2 15-ounce cans chickpeas, rinsed, drained and dried well
  • 1 tablespoon freshly-grated lemon zest
  • 1 teaspoon fresh rosemary, chopped
  • 1 teaspoon fresh thyme, chopped
  • 2 teaspoons paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon curry powder
  • 3/4 teaspoon kosher salt
  • 3 tablespoons olive oil

Directions

  1. Preheat your oven to 425°F.
  2. Place the well-dried chickpeas to a rimmed baking sheet and roast them for 10 minutes. Then take the pan from oven and using a spatula, loosen up the chickpeas that stick to the bottom of the pan. Put the pan back to the oven and roast for additional 10 minutes until chickpeas are crisp.
  3. Check the chickpeas if they’re ready by pressing with your finger. The chickpeas should be crisp on the outside while soft in the inside.
  4. Mix the paprika, olive oil, cumin, curry powder, salt, rosemary, thyme and lemon zest in a medium-sized bowl. Add the roasted chickpeas to the bowl and toss them carefully until the chickpeas are well coated. Place the chickpeas to the baking sheet and roast for additional 4-5 minutes. After taking out of the over, allow 2-3 minutes to cool off. Serve warm.

Serves 3 1/2 cups

10 Effective Food Alterations for Weight Loss

FOOD ALTERATIONS

Losing weight demands so much effort from doing food alterations down to paying attention on what you’re eating. Sometimes, it can also make you feel like you are losing your mind for having no choice but, reduce your weight so you can live a healthier life and avoid diseases.

In order to make your weight loss journey happen naturally in a way that you’ll not feel so exhausted, we will introduce the 10 effective food modifications that are much more effective these days.

For you to be guided of what will be those acceptable food adjustments intended for dieters like you, you may refer to our random list below.

  1. Make it a habit to drink water before and after meal

This kind of technique is truly effective and you may take it from my experience. Drinking lots of water can make you feel full and end up consuming less food.

  1. Alter water’s taste into healthy flavors

If you’re struggling of drinking 8-16 glasses of water per day, then you must look for ways such as adding flavors on it, e.g. mint, pineapple, lemon, cucumber, ginger and any other fruits or veggies to improve its taste and feel refreshed.

  1. Consume vegetables for breakfast

Avoid stomach bloating by preparing healthy breakfast every morning. Veggies are low in calories, filled with vitamins and minerals, and are also a great source of fiber.

If you’re fond of smoothies, you can also have an alteration versions wherein you will add oatmeal, chopped spinach, and eggs.

  1. Choose the smallest-sized drink

This time, you need to adjust your usual beverage orders from the largest to smallest in order to avoid hundred calories consumption and make your diet work.

  1. Turn your oatmeal in to a savory one

If you’re thinking what to eat in the morning that is high in protein, you can make your oatmeal savory. The process would be the following:

– cook 1/3 cup of plain oats with one tablespoon of ground flax

– your favorite spice blend (garlic powder, ground ginger, paprika, and turmeric)

– milk (or unsweetened non-dairy milk) for a dose of protein

– add in grated zucchini for volume and extra fiber and top with a fried egg for extra protein

  1. Take carbs & protein for post-workout

Did you know that it’s good to consume carbs & protein during post-workout? That is because our body uses carbs as energy and protein will go to our muscles or any part of our body. If you have lean muscles, your metabolism will become faster.

You can try making a protein shake by adding a banana / frozen mango / slice pineapple and or peaches.

  1. Stick to between 3-5 hours eating schedule

When you’re on a diet, don’t ever think of skipping your meals instead, you must eat atleast small amount of meals and snacks to aid your metabolic rate. In order to help regulate your metabolism, appetite, energy and hormones, you need to follow the schedule of when to eat, and it is said to be between three to five hours because that’s the time of your true biological hunger attacks.

  1. Eat foods with protein every day

You need to eat protein because it can make you less attracted to eat unhealthy foods and may also alleviate your blood sugar. You can take a bite on rich in protein meals or snacks such as fish, chicken, lean meat, beans, turkey, and eggs.

  1. Enjoy veggie salad for dinner

By eating green leafy salad for your dinner makes you full and end up eating your main dish lesser. Take note that in preparing a veggie salad, choose the oil-based and not the creamy dressing to avoid too much calories intake.

  1. Keep the veggie, protein and carbs in order

It’s important to eat fiber-rich veggies first, second is protein and third is foods rich with carbs. This is a great technique in order for you to take plenty of nutrients from the first and second meal order, and will take less from the third one.

There are actually lots of healthy food alterations you can make that you can easily do around your kitchen. In fact, it’s all easy to follow and remember. The list I shared above are just some of the helpful food modification ideas you can refer.

8 Ways to Lose Weight Without Diet or Exercise

8 Ways to Lose Weight Without Diet or Exercise - fmdc

Shedding weight is a lot harder than simply gaining a number to your scale. But who among you here find the process an easy peasy one? If you do so, well you must be very determined.

Most of the people I’ve known are struggling of following their diet plans and workout procedures due to their kind of lifestyle and failure to discipline oneself. Since this typical problem is always arising during the first phase of dieting, here are other ways to make your weight loss mission more effective and will surely last long.

But take note! The tips we are sharing this time has nothing to do with trimming your daily meals and spending much for your gym sessions. Exciting, isn’t it? To start with, the things you must do are the following:

  1. INCREASE WATER INTAKE

I know you’re very familiar with this method since you’re a kid, but we just want to remind you that drinking lots of water every day is always the number one way of losing weight and good for your overall health.

In order to make your weight loss mission successful, you need to drink atleat 2 to 3 litres a day depending on your daily activities. If you’re not fond of drinking water and still in the adjustment period, you can put something or a flavor to your water so it will taste good like adding fresh lemon or lime, fresh mint leaves or even cucumber slices.

If you want a body system cleanser and fire up your metabolism, then you must try drinking a warm water, ginger or lemon. If you’re into herbal teas, you can try “white tea (from the plant of green tea), green tea, rooibos tea, oolong tea, mate tea and ginger tea”.

  1. SWTICH to ACTIVE LIFESTYLE

If you think your exercise régime for how many months or years didn’t work, I suggest you need to modify it with the alternatives. By following the activities in your daily routine such as walking when you’re heading to your work or school, cycling, playing outdoor games or sports with kids, walking the dog, cleaning the house or loan, gardening, and taking the stairs instead of elevators and escalators, your body fat will be naturally reduced and you will leave a healthier life.

If you change your lifestyle by spicing it with those activities, then you’re hitting two birds with one stone. You’re losing weight, at the same time, having fun!

  1. FOLLOW the RIGHT SLEEPING PATTERN

In order to lose weight, you must also practice a perfect sleeping pattern wherein you need to sleep 7 to 8 hours per night. You should not sleep too much because it can lead to increasing of weight.

According to Vanessa Bartlett, a Sydney-based fitness guru and pilates professional, “sleeping enough is important because it reduces the production of cortisol hormone which inhibits fat loss.

  1. AVOID STRESS

Stress can contribute in gaining weight such as stress eating. Aside from that, it will also affect your hormones, metabolism, brain function, deplete immune system and hinder body fat reduction.

When you feel so stressed, you must try meditating for 10 minutes, yoga, and other relaxing activities that may help to make you feel relieved and happy.

  1. GET RID of ELECTRONICS during MEAL TIME

According to a survey, eating while scrolling your social media accounts or even eating while watching TV can lead to over-eating.

Wondering why? Because using your phone or other electronic devices while meal time can divert your attention of enjoying what you’re doing or viewing not knowing that you’ve already eaten too much and just got carried away.

  1. BE EXPOSED to the SUN

If you want to boost your weight loss mission, you must not be afraid of being exposed to the sun.

Did you know that humans need a minimum of 20 minutes sun exposure early in the morning as well as during late afternoon and at least five days per week in order to gain enough vitamin D? If you just discover that today, then start exposing yourself and greet Mr. Sun with your brightest smile every day before going to work.

  1. CHANGE the COLOR of YOUR DINING ROOM

Appetite problems can also be due to the things that surrounds you. If you realize that your house or dining area’s atmosphere and color can make you consume more food or makes you lazy, then you need start redecorating and repainting.

As suggested by the interior designer, Palinski Wade, you must start “removing all red and yellow tones from the dining room because it can reduce your appetite.” Now you know why some fast food chains around us have a touch of red and yellow colors in their logos and interior designs because as what psychology experts have explained, red, yellow and orange are attractive and can subconsciously trigger hunger or excitement.

  1. MAINTAIN a PERFECT POSTURE

By simply sitting properly or straightening up your body figure can help toning your stomach muscles. Aside from that, maintaining a good posture will lead to a healthier life.

If you will practice these 8 simple methods for your daily routine, you can expect for a better transformation of yourself and achieve your weight loss goal easily!

5 Tips That Will Help You Lose Weight before Noon

5 tips-feat-img

Do you love waking up early in the morning? If yes, then you’ll like these health hacks that will help you cut back from those calories with less effort. Rising early can really give you the advantage for your life and your health. Following these fitness routine will assist your health goals. After knowing these fitness tips, you’ll be eager to wake up earlier and get healthy.

  1. Take it slow during breakfast.

breakfast

If you usually rush things in the morning, you most likely have your breakfast on the run or skip it. But did you know that taking time to eat a proper breakfast is the best choice for your health? Texas Christian University has conducted a study and found out that those who didn’t rush their food in the morning, took smaller bites, drink more fluids and ate on average 88 less calories compared to those who ate their breakfast on a hurry. Better prepare your breakfast the night before, so that you can have enough time to eat it when you wake up.

  1. Eggs in the morning.

eggs

These are you perfect source of protein in the morning. Eggs are easy to cook and they will definitely fill you up. Consuming eggs in the morning can make you eat less during lunch time, since they’re high in protein. Women’s Health conducted a study that reveals consuming protein in the morning make you eat 175 less calories at noon.

  1. Get some sunshine.

sunshine

Getting exposed to sunlight in the morning can help lower your BMI. Being exposed to sunlight in the morning for 30 minutes helps regulate your circadian rhythms. “If a person doesn’t get sufficient light at the appropriate time of day, it could de-synchronize your internal body clock, which is known to alter metabolism and can lead to weight gain,” according to Dr. Phyllis Zee, Professor of Neurology at Northwestern University Feinberg School of Medicine. “The message is that you should get more bright light between 8 am and noon.” Now this is a good reason for you to get up early and go outside and enjoy the early morning sun.

  1. Get more sleep.

sleep

Most of us know what it is like when you wake up after having only a few hours of sleep. Don’t ignore you lack of sleep; it can leave you foggy and fatigue, more importantly it can affect your waistline. Lack of sleep can affect your hormones that slow down your metabolism. People who have less sleep can consume up to 549 calories more than their typical intake. Practice sleeping earlier than you used to. This way you can get the right amount of sleep and wake up more energized in the morning.

  1. Have your toast with the butter side down.

    toast

It may sound unusual but eating your toast so that your spread has immediate contact with your tongue helps you eat less of it, according to healthy chef Devin Alexander. This is a good practice for those who love some toast in the morning. Eating your food this way, allows the flavor to hit your tongue directly and you can task more of it. “Ultimately that means you can cut out at least half the belly-bloating salt or butter,” she told Readers Digest.

Get the early bird in you going. Waking up in the morning has never been more helpful with these 5 health tips. Not only you can get enough sleep, but waking up before noon can help you cut back from the extra calories and keep your body fit. Lack of sleep or too much of it is not good for your body. It’s better to get up in the morning and enjoy the sunshine.

Kale Chips – Phase 2

kalechips-feat-img

Ingredients

  • 1 bunch kale
  • sea salt
  • Brewer’s yeast
  • Ground ginger
  • Chili powder or black pepper for seasoning

Directions

You can use your oven toaster for this or preheat your oven to 225F. Tear your kale into same-size pieces; don’t make it too small, this is highly recommended since they shrink when cooked. Place your kale on a non-stick cookie sheet. Sprinkle them with spices like black pepper, sea salt, chili powder, ground ginger and brewer’s yeast. Bake it for 7-10 minutes until they turn dark green and crispy.

Staying Healthy and in Love on Valentines Day

valentinesday-feat image

Planning to spend quality time with your better half this valentine’s day?  Why not try out activities that not only bring out the love but also promotes good health for both of you. Check out our top 5 suggestions of activities that promotes good health and love this Valentines Day.

1. Take a Hike.

Spend quality time with your sweetheart by taking a morning hike. Communing with nature is always a great way to rid yourself of stress. Plus walking regularly can help you lower blood pressure, improve your moods, and boost your energy. Good company, great conversation, and breathtaking views definitely sounds like the perfect valentines day escapade.

2. Dance your heart out.

Planning to go out for a Valentines day dinner? Why not include dancing in your agenda. Whether it’ll be in a club, garden, beach, or rooftop, twirling around with a hot date on your arm is a fun way to exercise, plus its a classic and nothing beats classic!

3. Go for a tandem bike ride.

A fun way to practice teamwork, you’ll surely get a good laugh out of it. Head out to the local park or to some scenic view outside the city. You can opt to bring a picnic basket with you and just talk the rest of the day away, enjoying the good food and each other’s company.

4. Go Kayaking.

Are you into water activities? Why not go out kayaking this valentines. Hop on to a love boat and start paddling. This is also a good way to practice teamwork.

5. Get a massage.

Not in the mood for any outdoor activity? Why don’t you treat yourself and your partner to a massage. Massages helps reduce stress and anxiety.  It is also a good excuse to get some hands-on time with your valentine. Who knows, you might even get a kiss or two.

Whatever activity you may have planned out, the FMD community wishes you a Happy and Healthy Valentines Day. Share the love!

1 2 3 4 35