If you’ve been reading this blog for any length of time you know how I feel about eggs. I love ‘em!

So let’s take a look at why.

As I’ve said before, I’m not sure any food takes more of a beating than eggs! Did you get that pun?

When the media goes crazy over cholesterol, eggs get cast alongside full-fat cheese and fatty meats and heart unhealthy villains.

Today, however, the tide has turned and eggs are on the culinary and nutritional wonder-food lists. I’m even noticing that more and more people are raising their own hens.

So why the change of heart?

Eggs are making a comeback because:

1. Eggs are nutrient dense and a good source of all-natural, high-quality protein. They provide 13 vitamins and minerals and are only 70 calories each. That’s a nutrient dense food!

2. Most of the fat in eggs is unsaturated.

Here are some answers to the questions about eggs I receive most often.

1. How many eggs can you eat in one day?

Evidence shows that consuming one egg per day is fine for most healthy people. Of course if you have cholesterol issues, see your health care provider about this.

2. How much cholesterol does one egg have?

The average amount of cholesterol in a grade A large egg is 185 milligrams. The better the feed given to the hens, the lower the cholesterol in their eggs!

3. What is the difference between AA and A grade eggs?

For our purposes what is important is that there is NO difference in nutritive value between the different grades of eggs.

4. When I make a recipe, what is the size egg I should use?

Most recipes are written for a standard large egg.

5. Is there any difference between eggs with different shell colors?

The breed of hen determines the color of the egg shell. There is no nutritional difference between eggs due to their color.

6. What is the difference between certified organic and regularly produced eggs?

Producers who market organic eggs must meet standards established in 2002 by the National Organic Standard Board. The organic eggs are hormone free and the feed the hens are given is free of most conventional pesticides and commercial fertilizers.

7. What’s Shelli’s favorite way to eat eggs?

Good question! Let’s just say, so many ways to enjoy eggs, so little time!

Here’s a topic that we spent quite a bit of time discussing in a class I teach called Fit for Life.

The topic is Healthy Fast Food Breakfasts.

I first have to say that I rarely, and I do mean rarely, eat breakfast away from my home.

So, I have to admit that although I’m going to pass this information along to you, I have never tasted any of these breakfast choices. I do know that many people take breakfast to go and that it’s important to keep those to-go choices as healthy as possible.

This list was compiled by Health Magazine. They looked at the best breakfasts that would combine complex carbohydrates, protein and healthy fats in a “fast-food” breakfast.

Here’s what they came up with.

1. Spinach Florentine Breakfast Wrap: Cosi.

2. Protein Artisan Snack Plate : Starbucks

3. Berry Topper Ideal Meal: Jamba Juice

4. Apple Cinnamon Oatmeal: Au Bon Pain

5. Scrambled Egg Whites, Chicken Sausage, and Fruit: Denny’s

6. Fruit and Maple Oatmeal: McDonald’s

7. Simple and Fit Veggie Omelette: IHOP

8. Western Egg White and Cheese Muffin Melt: Subway

9. Egg White Turkey Sausage Wake-Up Wrap: Dunkin’ Donuts

10. Breakfast Power Sandwich: Panera Bread

Don’t do the take-out breakfast routine too often. You’ll eat healthier, eat less and save a ton of money if you get in the home breakfast making mode.

Speaking of which, it’s time for my breakfast! Most days that’s a smoothie which these days consists of berries, protein powder, green drink, walnuts, yogurt, and pumpkin seeds. Yummy!

shelli

I can’t think of a more versatile legume that is healthy, affordable and always in my cabinet ready to be called into service.

A standing ovation, please, for chickpeas!

Chickpeas are also called garbanzo beans or Egyptian peas. They are from the legume plant family. They originated from the Middle East though they are included in many different cuisines including Mediterranean, African, and Asian.

They are a good source of fiber, a fair source of protein, relatively low in calories and fat. One cup of chick peas, for instance, supplies nearly half a day’s worth of fiber. Since they are digested slowly, they can help stabilize your blood sugar level. They also contain plenty of vitamins and minerals.

They can be eaten raw in salads or cooked in soups or sauces. They can be ground into flour for gluten-free recipes or used to make hummus (which is my favorite way to eat them).

Here are some recipes for you.

1. Spiced Chickpea Nuts

When they are roasted they become super crunchy.

15 oz can chickpeas, drained and rinsed
1 tablespoon olive oil
2 teaspoons ground cumin
1 teaspoon dried marjoram
1/4 teaspoon ground allspice
1/4 teaspoon salt

Preheat oven to 450 degrees. Make sure the chickpeas are dry. Toss them in a bowl with all other ingredients. Spread on a baking sheet. Bake, stirring once or twice, until brown and crunchy, about 35 minutes. Let cool for 15 minutes. Makes about 4 servings.

2. Baked Chickpeas with Curry and Cheese

1 tablespoon olive oil
1 medium onion chopped
2 garlic cloves minced
1 inch slice of ginger, peeled and minced
1 tablespoon minced chile pepper
2 teaspoons curry powder
1/2 teaspoon chili powder
1/4 teaspoon sugar
2 cups canned diced tomatoes, drained
1/2 cup coconut milk
1/2 cup chopped cilantro
1 pound fresh spinach, chopped
3 cups canned chickpeas, drained
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup cubed fresh mozzarella cheese

Preheat oven to 400 degrees. Coat a 13-by-9-inch baking dish with cooking spray. Heat oil in a deep skillet, over medium high heat. Add onion, garlic, ginger and chile. Cook until onion is soft, stirring occasionally. Stir in curry powder, chili powder, and sugar; cook about two minutes, stirring constantly.

Add tomatoes, cook about three minutes, stirring frequently. Add coconut milk and cilantro. Bring mixture to a boil and stir constantly. Reduce heat to simmer and cook until mixture thickens (about 20 minutes); stir occasionally.

Add half of the spinach to tomato sauce, and cook until wilted, stirring frequently. Add remaining spinach. Add chickpeas and remove from the heat.

Spread the mixture into a prepared baking dish. Sprinkle with salt and pepper. Place cheese evenly over dish. Bake until sauce is bubbly and cheese and beans have browned, about 25 minutes. Makes 6 servings.

Enjoy!

Do you have “bad feet”? Have you often wondered if it’s genetic?

It can be.

I read a recent report that supports this claim, particularly if you have bunions or high arches. Some researchers believe that foot function and mechanics may have more to do with mimicking parents’ movement rather than heredity.

In either case, given that your foot has 26 bones, 33 joints and more than 100 muscles, tendons and ligaments, some regular foot care seems appropriate so you don’t get to feeling deFEETed!

1. Take care of your foot tissue health by using a small ball. I use a tennis ball and when I’m standing I’ll put it under my arch and roll out my feet. By this I mean roll your foot back and forth over the ball.

2. Walking barefoot on grass or sand or around the house gives your feet plenty of proprioceptive information. Without getting too technical here, this is a good thing! When your feet are hidden all day in shoes, they forget how to be feet. So go barefoot and let your bones, muscles, and joints come alive.

3. Many of the tendons that attach to your feet come from muscles that originate from above your ankles. So while focusing on your feet, remember to pay attention to any tension or aches you may feel in your calfs or upper legs.

4. Yoga Toes. I’ve mentioned Yoga Toes many times and I’ve been using mine for years as part of my foot care program. At the end of the day they are great.

So don’t TipToe around these helpful hints; give them a try!

shelli

I thought we’d have some fun and discuss an article I read called Food Trends To Watch.

I’ll tell you about some of them and you can see what you think.

While you don’t all live in the same area of America that I do, and in fact many of you live outside the U.S., I’d be curious to know if you’re seeing any of the trends this article mentions in your own backyard. Give it a read and let me know!

Apparently, last year was the year of bacon! Bacon with anything (chocolate and even gluten-free foods). I don’t live in a very trendy area so I didn’t notice this, but maybe some of you did.

1. The cupcake craze is winding down but PIES are all the rage.

Years ago there was a restaurant in my neighborhood called House Of Pies. Everything was homemade and seasonal. House Of Pies was long ago replaced by a (you guessed it) Starbucks, but much like most folks, I do enjoy fresh homemade pies so I’ll be on the look-out for this upcoming food trend.

2. Have you noticed that menus are full of adjectives and descriptions about how the food is cooked? Meant to impress us, I suppose. Well now we’ll see less of that and more useful plain talk that will let us know about ingredients.

3. Say good-bye to burgers and hello to hot dogs. Seems like hot dogs will get an upgrade and come with all different kinds of toppings.

4. Meatless Mondays and Fish Fridays will be new additions in many restaurants. It’s not just to serve vegetarians, but also to help “healthy-minded” people eat less meat.

5. Apparently there is going to be a yogurt revolution! Yogurt is already a go-to ingredient, but now you’ll see sun dried and freeze dried, smoked and pressed yogurt. I have noticed many new yogurt stores opening up around town. I’m not much of a frozen yogurt girl and frankly, sun dried and smoked yogurt sounds awful. But if I happen to pass a yogurt shop that offers these new trendy yogurts and they’ll give me a sample, I wouldn’t refuse!

Let me know what new food trends you notice and keep an eye out for these.

shelli

Here’s a fun easy recipe that can be used as a grab-and-go for breakfast, or eaten as a high-quality snack. You can make them ahead of time and freeze them. Preparation time is about 10 minutes.

Muffin Frittatas

6 eggs
1/2 cup milk
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup shredded cheese (Cheddar works well)
3/4 cup chopped zucchini
1/4 cup chopped red bell pepper
2 tablespoons chopped red onion

Preheat oven to 350 degrees. Beat eggs, milk, salt, and pepper until blended. Add cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 lightly sprayed muffin cups, about 1/4 cup each. Bake until set, about 20-22 minutes. Cool on a rack for about 5 minutes. Remove from cups and enjoy. This makes about 12 frittatas.

Do you have a recipe like this that you’d like to share? Send it along and I’ll pass it along.

shelli

I field a lot of questions about gluten-free grains.

So this week I thought I’d give you the basics.

Many people must avoid gluten because of Celiac’s disease. However, even if that’s not the case for you, it’s fun to learn about and experiment with these gluten-free options.

Nutritionally, these grains add more benefit to your diet than wheat, corn, oats, and rice.

1. Amaranth comes from Central and South America. It’s actually a seed, but it’s used like a grain. It has a nutty flavor, is high in protein, higher in fiber than whole wheat, and contains high amounts of minerals. Cooked it can be used as a cereal or added to soups. Amaranth flour can also be added to baked goods. Looking for a sweet treat? Pop the seeds like popcorn in a dry skillet and coat them with honey.

2. Buckwheat is a relative of rhubarb and not related to wheat at all. It’s actually a fruit seed that’s a good source of protein because it contains all eight essential amino acids. It also contains magnesium, fiber, calcium, iron, and the whole range of B vitamins.

I’ve written about buckwheat before because my favorite way to eat it is as kasha. That’s when it’s toasted and cooked. It also makes a great breakfast cereal, can be used in soups or as flour used to make buckwheat pancakes or crepes. Japanese soba noodles, when they are made from 100% buckwheat flour, is a fun way to eat buckwheat.

3. Millet gives you more protein than wheat, corn, and rice. It’s a good source of fiber, iron, and B vitamins. When cooked it can be used as a pilaf or rice substitute. If you want to eat it as a breakfast cereal, when you cook it increase the water and cook the millet longer.

4. Quinoa is native to South America and technically a seed. Considered a “super grain,” it contains all eight essential amino acids and has a protein profile similar to milk. It beats whole wheat in that it has more calcium, iron, and magnesium. Quinoa comes in either white, red, or black varieties.

Quinoa cooks faster than most grains and is also lighter and fluffier. Use it as a hot dish but also in cold salads. There is also quinoa pasta.

5. Teff is the world’s smallest grain and is native to Africa. Ethiopians use teff to make injera, a flat spongy bread. It contains protein, calcium and a good assortment of minerals. Teff works well as a breakfast cereal or mixed with other grains. It’s got a nutty and slightly sweet flavor, so give it a try.

There you have it, 5 great gluten-free options.

Give them all a try and I’m sure you’ll find you favor one or two of them!

shelli

More and more good news keeps coming out about boosting brain health for seniors.

I think it also applies to the rest of us, which is why I pass this information along to you.

Our brains are capable of superior performance even into the 10th decade and beyond!

If the brain remains healthy and free from disease, it can continue to function normally for as long as we live.

What can you do for your mental and physical health to promote a healthy brain?

The answers will, I hope, not be much of a surprise!

1. Exercise.

Neuroscientists recommend swimming, dancing, gardening, knitting and more frequent use of the nondominant hand and leg, and walking 10,000 steps on a daily basis.

In one study it’s suggested that aerobic exercise is the key to lowering the odds of getting Alzheimer’s by 60%. A daily 20 minute walk can cut the risk of having a stroke by 57%.

Think of exercise as fertilizer for your brain!

2. Mental activity.

Use your brain to keep it healthy. How? Play board games, do crossword puzzles, learn a second language, read, take a class and acquire new skills.

3. Healthy diet.

Balanced nutrition is essential for brain health. Emphasize fruits, vegetables, whole grains, lean meats, fish, beans, eggs, and nuts and decrease added sugar. Water is also essential for nervous system electrical transmissions that will keep your brain functional.

There you have it. Maybe nothing new, but a good gentle reminder.

If you’re lacking in these three areas, get with the program now. It’s never too late to give your brain cells a boost!

shelli

Recently I conducted a survey asking my friends, students, clients, and anyone else I came in contact with, which juices, if any, they had in their refrigerator.

So now I’m asking you. If you’re not sure, please go take a look!

The three juices that came up tops on the list were orange, apple, and cranberry.

Then I asked why? Why those juices, and why do they drink juice at all?

Over and over again I heard the same answers.

Because they’re good for me, they’re healthy, and they provide vitamins.

Well, I’m sorry to have to burst your “juicy” bubble, but drinking juice is really a bad idea.

Want a better idea?

Eat the fruit instead!

Orange juice is full of sugar and has NO FIBER. An 8 ounce glass, for instance, has 25 grams of sugar. The people I know who drink orange juice drink way more than 8 ounces.

An orange, however, has about 3 grams of fiber, much less sugar than juice, and 70 milligrams of Vitamin C.

Apple juice is full of sugar and has NO FIBER.

An apple, however, has about 4 grams of fiber and much less sugar than apple juice.

Cranberry juice (sweetened) is full of sugar and has NO FIBER.

Cranberries, however, have 4 grams of fiber per serving, much less sugar than juice, and plenty of Vitamin C.

Are you seeing my point?

By drinking juice you are taking in too much sugar and calories and it’s not as healthy as eating fruit.

It’s a great idea to wean yourself away from drinking anything with calories. OK, put a little cream in your coffee, or have that protein shake, but you know what I mean!!

Make the switch from high calorie, high sugar beverages to real, whole, nutritious, fibrous food and you’ll be doing yourself a huge favor.

Drink water instead.

And you know what else?

I can almost guarantee you’ll lose some belly fat in the process. Less sugar equals less belly fat.

Promise yourself you’ll do this for one week and then let me know.

Or better yet, go buy a new pair of jeans with the money you’ll save from not buying juice and other high sugar beverages. You’ll need a smaller size!

Remember, your health is your wealth!

shelli

Do your daily activities cause you pain?

Let’s take a look.

Time spent standing, sitting and even sleeping can be causing you pain. It’s the cumulative hours you spend in these positions that can lead to prolonged damage to both your muscles and fascia.

If you go to a professional who works in the field of corrective exercise, you’ll get help alleviating some of the problems caused by improper seated, standing, and sleeping postures. But there are also some simple adjustments you can make yourself.

Sitting:

Your body is designed to be upright and weight bearing on two feet, with your hips, torso, and head in good alignment. We spend way too much time sitting!

Get out of your chair several times a day. This helps keep your hips, legs, and spine extended. If you can, convert your work space into a standing desk or walk instead of always driving places.

Change chairs and positions often or alternate between sitting and standing when you work.

I’ve mentioned before that I work mostly standing up and use a counter as a workspace. I also have two different chairs I sit on when I read or write but mostly I sit on the floor. As I write this I am sitting on the floor!

Standing:

Sitting too much can weaken your arches. When this happens, your feet are less able to accept your body weight and your arches collapse. Notice if you often shift from side to side when you stand. You are trying to redistribute your body weight and get more comfortable.

Besides examining your shoe choices (which is a big topic that we’ll cover in another newsletter) eliminate, or at least reduce, the time your spend in high heels.

Pay attention to your upper-body position when standing. Do you cross your arms, talk on a cell phone a lot, carry a bag on one shoulder or constantly have your hands in your pockets? All of these will over time create tight muscles and fascia. Paying attention to how you stand is the first step.

Sleeping:

If you have chronic tightness or muscular imbalances from sitting too much or standing with poor posture, sleeping is often uncomfortable too. Adopting better sleeping positions will help reduce pain.

Sleep on your back. Make sure your bed is firm enough so that neither your lower back or thoracic spine sinks into the mattress. Sometimes putting a wedge or pillow under your knees makes you more comfortable. Start off in this position for just a few minutes each night and gradually increase the amount of time you spend like this. As your spine adjusts, the use of the pillow can be reduced.

Choose a pillow that supports your head so that your eyes are in a position perpendicular to the ceiling. And make sure your pillow thickness doesn’t push your head too far forward.

If you sleep on your side, place a pillow between your knees. This keeps your knees in line with your hip socket.

Avoid sleeping on your stomach. That over arches your lower back and puts too much twist on your neck.

We all have to sit, stand, and sleep so it’s important to do them in ways that don’t cause PAIN!

shelli