Favorite Food: Eggs

Next up in my Favorite Foods series is the incredible egg!

Eggs have gotten a rotten rep over the years because they are a high cholesterol food. We once thought that eating high cholesterol foods would increase the cholesterol in our body. However, that’s rarely the case. I will say in some cases it may be a wise choice to cut back on eggs in certain people with elevated blood lipids, but it’s really an individual case by case situation.

Cholesterol is affected by the fat you eat and can be affected by concentrated sweets as well. Trans fats and saturated fat increase the LDL (bad) cholesterol in your body. Trans fats also decrease the HDL (good) cholesterol which is the opposite of what we want to happen.

Monounsaturated fats decrease LDL and increase HDL while polyunsaturated fats lower both LDL and HDL. I’ll go into more detail in a future post about fats, but this is the main gist.

Eggs are a very inexpensive, nutrient dense food. They are high in protein and are a good source of other important nutrients like vitamin D, phosphorus, riboflavin and selenium. Eggs have one of the highest amounts of choline of any food. Choline is involved in memory, mood, and other brain/nervous system functions. The carotenoids lutein and zeaxanthin are two antioxidants found in an egg which help protect and maintain eye health.

I pretty much eat eggs daily. Sometimes it’s the egg whites, but either way, they are a good source of protein for me. I buy them in the big packs from Costco weekly 🙂 It’s one of those foods I really don’t get tired of eating.

Another no-brainer recipe in the Instant Pot is hard boiled eggs! Simply add 1 cup of water to the bottom of the instant pot pan. Place the rack (which comes with the Instant pot) inside and place the eggs on top. Choose high pressure on manual, 5 minutes. Natural release 5 minutes then use quick release placing a towel over the valve so steam doesn’t get everywhere, then quickly place eggs in a cold water bath. Eggs are perfectly cooked and easy to peel!

For more nutrition facts on eggs, check out this post from Real Mom Nutrition.

Favorite Food: Legumes

What are they: kidney beans, pinto beans, black beans, black-eyed peas, chickpeas (garbanzo beans), soybeans (edamame), lentils and even green peas.

1. Legumes are high in Fiber

They have insoluble fibre which helps keep our bowels regular. They are also a good source of soluble fibre which can help lower LDL (or “bad”) cholesterol levels.

2. Macros:

Legumes are a good source of carbohydrate as well as protein, which makes them an affordable way to meet protein needs.  They also have a low Glycemic Index (GI), which means they are broken down slowly so you feel fuller for longer and they don’t cause a rapid rise in blood sugar, which makes them particularly good food for preventing and managing diabetes.

3. Micros:

• High in B-vitamins, phosphorous, and zinc
• Good source of folate
• Good source of antioxidants and phytonutrients

How I eat them:

Black-eyed pea salsa – with tortilla chips for a crunchy snack

Slow cooker Minestrone soup – great for a no fuss high veggie meal on a rainy day

Slow cooker Chili – throw it in, forget about it AND have leftovers!

Garbanzo beans on salad – easy peasy

Black bean brownies – you would never know they were in there!

Check out my Pinterest page for these recipes and more!

How do you fill your cup?

Life gets crazy sometimes and your routines get thrown for a loop. For a few months I tried to fit my previously uber consistent morning workout (read “me time”) into the day full of everyone else’s needs and wants. I will say I “got it done” for the most part, but didn’t find it as enjoyable as my morning wake up call.

I’m happy to say I’m back in the routine and looking forward to grinding it out early with my fellow early bird friends. That doesn’t mean getting up early has been easy, but once I get ME in first and I have the whole day for everyone and everything else, it makes me very happy! And that’s what it’s all about.

Coping with Stress

Managing stress is a big part of healthy living. Stress can be defined as something different to everyone. It may involve family, time, money, health, pets, work or just making ends meet throughout the day. Often we get stressed out over responsibilities, obligations or pressures we place on ourselves on a daily basis.

In times of stress, your body goes into “flight or fight” mode. When this happens your body releases the stress hormones adrenaline, norepinephrine and cortisol. Hunger levels are decreased when adrenaline is present as your blood flows away from the internal organs to your larger muscles to help you defend yourself.

However, cortisol is left once the effects of adrenaline wear off. Cortisol increases blood sugar to help you fight off the stressor. Too much cortisol (think chronic stress) can increase your blood pressure, slow digestion, impair hormone function and decrease immune function. Ever notice you get sick after a stressful week?

Another way your body can be stressed is by eating a restrictive diet. Not eating enough is stressful for your body and results in the same mechanisms as the “fight of flight” mode.

Once the stressful event is over and our stress levels fall, our glucose levels remain high and that glucose gets stored as fat. Most notably visceral fat (abdominal fat).

How to Cope:

Don’t let the little things stress you out. Remember to breathe. Think positive and stay clear of negative thoughts. Don’t get caught up in a cycle of beating yourself up.

Here are some other tips to beat stress:

• Make smart food choices
• Limit caffeine and alcohol consumption
• Get enough sleep
• Regular exercise
• Meditate or practice deep breathing
• Make time for your hobbies
• Keep a diary of your feelings to help recognize the factors that trigger your stress
• Talk to a friend
• Spend time in nature
• Unplug from electronics
• Listen to a comedy routine or think of something that makes you laugh

best 25+ stress funny ideas on pinterest | work humor, working mom on Stress Reliever Quotes Funny – Broxtern Wallpaper and Pictures Collection

Favorite Food: Chia Seed

Chia seeds are tiny black seeds that pack a powerful nutrition punch. “Chia” is the ancient Mayan word for “strength.” They contain antioxidants and Omega-3s in the form of ALA (Alpha-Linolenic Acid), which is an essential fatty acid (your body can not make it). Chia seeds also have a satiating effect because they are quite high in fiber and form a gel when mixed with liquid.

A 1 ounce (2 Tbsp) serving contains:

• Calories: 137
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.

How to add them in:

Chia seeds are rather bland in taste so they can be added to almost anything!

I regularly add chia seed to oatmeal, pancakes, and waffles.

Take advantage of their gelling properties and make a chia pudding or fruit jam

Use as an egg replacment. To make this vegan option, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

Add to baked goods like muffins, granola or bread.

Mix in with yogurt or add to smoothies

Sprinkle on salad or stir fried veggies.

PRO tip: Since they are high in fiber, start with a small serving (1-2 tsp) and make sure you are drinking water throughout the day.