THE LOVABLE LITTLE EGG

You could say that it's a universally favorite food; it's a staple at most breakfasts and also makes a great snack.   It's tasty, it's small, and it packs a punch in terms of nutrition; besides these advantages, it's easy to cook and can be enjoyed in a variety of ways.   There have been recent arguments over the egg being a healthy food choice because of the large amount of fat it contains for its relatively small size and because its yolk was thought to raise your bad (LDL) cholesterol levels.   But the truth is that saturated fats do more damage to your cholesterol levels than eggs, so if you're an egg aficionado like me, here are a few more reasons to enjoy an egg a day: They are rich sources of choline which is great for your brain, central nervous system and your heart. They are rich in protein and amino acids and so help build and repair tissue and cells. They help your hair grow thick and luxuriant and your nails long and strong because of their sulfur content. Besides this, they also contain B12 and other vitamins and minerals that are good for your hair and nails. Eggs are naturally rich in Vitamin D, the mineral which helps your body absorb and assimilate calcium better. Calcium is necessary for strong bones and muscles. Eating eggs regularly helps prevent heart attacks and blood clots that may lead to strokes. Eggs are a good source of polyunsaturated fats which are much better for us that saturated fats which lead to high levels of LDL or bad cholesterol. Eggs have been known to improve your eyesight and prevent cataract and other eye diseases. They are rich in Vitamin E which has antioxidant properties and reduces the formation of free radicals in your body. They are rich in zinc and iron which boost your immune system and enhance the formation of red blood corpuscles in your body respectively. Since eggs tend to host salmonella and other bacteria, cook them well before eating them. You may like your yolk very soft, but the risk of an infection is not worth it. Also, if you do have a history of cardiac disease, it's best to limit yourself to 1 egg a day --  if you're eating the yolk too – the albumin (or white) of an egg does not contain any cholesterol or fat.   This post is contributed by Shannon Wills, who writes on the topic of x ray technician schools . She welcomes you comments at her email: shannonwills23  a t   gmail.com

LEAN FOR LIFE FOOD PLAN

VIDEO FITNESS COACH ANITA STONE LEAN FOR LIFE FOOD PLAN Oct 31, '09 12:12 PM for everyone Lean phasing in ChaLEAN Extreme has its place in the eating plan, too. As you progress through the Burn, Push, and Lean phases of your workouts, you need to fuel your body with the right foods in the proper proportions for each stage of muscle building and fat burning. You need protein for muscle, bone, and tissue growth, and healthy carbohydrates and heart-smart fats to supply you with the energy and nutrients you need to Get Extreme! But don't worryâChalene's got you covered. Besides packing her Fat-Burning Food Guide with tips and eating guidelines to help you form lifelong healthy eating habits, she's included over 80 delicious recipes that are simple to prepare and laid out for you in an easy-to-follow plan that you can customize for your caloric needs. Here's a sneak peek at what's insideâa scrumptious lunch recipe and a light chicken dish for dinner. Buh-bye to the days of fat-filled fast food. As Chalene says, "Nothing tastes as good as lean feels!" Cajun Fish Tacos 5-oz. fish filet, any type of white flaky fish Cajun seasoning 4 leaves butterleaf  or Boston lettuce 1/2 cup cabbage, shredded 1/4 cup reduced-fat cheddar cheese, shredded 1 plum tomato, diced 1/3 cup canned black beans, rinsed of brine 1/4 cup store-bought salsa PREPARATION: Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to clean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes. Serve with a side of black beans and salsa. Calories: 368  Protein: 50 g  Carbs: 24 g Fiber: 8 g  Fat Total: 11 g   Chicken Bruschetta 5-oz. boneless, skinless chicken breast, butterflied 1 tsp. onion powder 1 tsp. chili powder 1 tsp. olive oil 1 plum tomato, diced 2 Tbsp. fresh basil, thinly sliced 1 tsp. garlic, minced Salt and pepper to taste 2 cups steamed green beans PREPARATION: Season chicken with onion powder and chili powder, and grill or broil with olive oil until done, about 4 to 5 minutes per side. To make bruschetta, combine tomatoes, basil, and minced garlic, and season with salt and pepper to taste. Top chicken with the bruschetta and serve with steamed green beans. Calories: 377  Protein: 48 g  Carbs: 22 g Fiber: 3 g  Fat Total: 10 g   Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: Tags: protein, lose weight, weight loss, diet, exercise, health, abs audio reply video reply Add a Comment www.videofitnesscoach.com, www.videohealthcoach.com, www.teambeachbody.com/fitnessusa, www.beachbodycoach.com/fitnessusa, www.fitness.supersitesdirect.com, www.timetogetfitrecipes.blogspot.com

Free Report "What Kids Should Eat for Optimal School Performance"

FREE REPORT: "What Kids Should Eat for Optimal School Performance" Aug 12, '09 12:36 PM With video games, TV, computers, fast food, and the internet, children are facing a health crisis.   Children are less healthy than they used to be. Diabetes â- thought to be a mainly adult disease in the past â has been on the rise among children.  An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.   With this in mind, here is a TOP 10 LIST OF NUTRITIONAL TIPS and healthy eating guidelines for children: Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enroll them in as many sporting activities as you can. Make sure your child eats PROTEIN for breakfast. Breakfast is the most important meal of the day and a necessity for a balanced healthy diet. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as eggs, oatmeal, and whole grain cereals. Keep your child hydrated, especially if it's very hot outside or they're engaged in a sporting activity. Make sure your child gets enough protein and carbohydrates in their diet. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, and beans.  Kids should eat at least 10 grams of protein at every meal and snack. Provide healthy nutritious snack foods after exercising. Instead of handing them a chocolate bar, hand them fruit instead. Provide variety in their diet. If your child is eating the same things day after day, chances are that they're missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose a variety of meals that are healthy for the entire family.  Work with a dietitian or a nutritionist. They can help a great deal when it comes to healthy meal planning for you and your growing children.  You may not be able to depend on your family doctor for good nutrition information.  Many doctors have not devoted extra time to learning about nutrition.  Try to make home-cooked meals as opposed to eating out. Fast food is generally not a good way to instill good eating habits in your child. Budget burgers aren't healthy!  You will save more money eating at home. Throw out the soda and limit the juices. Soda is jam-packed with calories and juices are typically full of sugars. Instead, give them water, milk, and iced tea.  Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to weight gain in both adults and children. Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits.   Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime.   YOUR VIDEO FITNESS COACH, ANITA STONE Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: CLICK HERE FOR YOUR FREE REPORT: "What Should My Child Eat For Optimal School Performance?"

AVOID THIS FAST FOOD AT ALL COSTS!

POSTED BY VIDEO FITNESS COACH ANITA STONE

AVOID THIS FAST FOOD AT ALL COSTS! Jul 29, '09 3:03 PM for everyone Hi Fitness Friends! Here's a helpful tip from www.videofitnesscoach.com -- WARNING: Avoid these fatty fast foods at all costs! Burger King - Steakhouse Burger 950 calories, 59g fat, and 55g carbs! You may as well have an actual steak if you're going to consume this many calories! Why is this burger so insanely fatty? Well there's the 368-calorie, 29-gram-of-fat patty, mayonnaise, two slices of cheese, and a HUGE pile of fried onions... all on a massive doughy bun. NOT WORTH IT. Carl's Jr. - The Kentucky Bourbon Six-Dollar Burger 970 calories, 49g fat, and 81g carbs! You know that annoying ad campaign with the surgeon who thinks about bourbon all day long? Yeah, it's funny, but the idea of a medical professional (actor or not) chowing down this monster burger makes us cringe a little. A single sandwich with nearly 1,000 calories is soooo wrong. And not in that "so wrong it's right" kinda way. It's just wrong. Jack in the Box - Mini Sirloin Burgers 748 calories, 29g fat, and 77g carbs! For those of you wandering around singing, "Yippee-ai-ay, Mini Sirloin Burgers!" to yourself, you're not alone. But DON'T be seduced into chewing on these teeny burger-ettes. Sure, you get three of them, but they're REALLY little, so you're probably going to want fries and a soda with 'em. You're better off riding into the sunset with a Chicken Fajita Pita (328 calories and 10g fat). Wendy's - Coffee Toffee Twisted Frosty 540 calories, 20g fat, and 83g carbs! If the thought of adding coffee syrup to a Wendy's Frosty is enough to send you into a full-on swoon, brace yourself. And if your dreams are speckled with chocolate-covered toffee bits, prepare to pinch yourself. As good as this all sounds, it comes with a hefty price tag. This shake has more calories than the Triple Stack burger, which has three beef patties and three pieces of cheese. Fantasy OVER. Taco Bell - Volcano Box 1,380 calories, 76g fat, and 133g carbs! Why does this box need to exist? Does ANYONE need to eat a meal that consists of a double-beef burrito, two tacos, and a pack of Cinnamon Twists?! Do yourself a favor and stick to the Fresco Menu at The Bell, and don't consume most of your calories for the day in a single meal! Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: VISIT MY HOME PAGE AT http://www.videofitnesscoach.com! Tags: lose weight, fitness, weight loss, diet, health audio reply video reply Add a Comment Copyright 2009 Multiply Inc, 6001 Park of Commerce, Boca Raton, FL 33487, USA Stop e-mails, view our privacy policy, or report abuse: click here

QUINOA AND SPINACH AU GRATIN (similar to quiche)

Quinoa (pronounced keh-NO-ah or, sometimes, KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain.

Quinoa is as versatile as rice but it has a protein content that is superior

to that of most grains, because it contains all the essential amino acids.

In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.

Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case.

Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them.

This is an easy gratin, a comforting casserole that you can serve as a main dish or a side.

1 6-ounce bag baby spinach
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 plump garlic cloves, minced (or chopped garlic, available in jars at any grocery)
4 cups cooked quinoa, (1 cup uncooked)
2 large eggs (lower fat option - 1 egg and 3 egg whites)
3 ounces Gruyère cheese, grated (3/4 cup) Note: if you do not have gruyere, you may use any cheese that cooks easily, such as low-fat mozzarella.
1 1/2 teaspoons chopped fresh sage
1 ounce Parmesan, grated (1/4 cup)

1. Preheat the oven to 400ºF. Oil a 2-quart gratin or baking dish.
2. Heat a medium frying pan or a wide saucepan over medium-high heat. Wash the spinach and without spinning dry, add to the pan and wilt in the liquid left on the leaves after washing. You may have to do this in 2 batches. As soon as the spinach wilts, remove from the heat and rinse with cold water. Squeeze dry and chop. Set aside.
3. Wipe the pan dry and heat 1 tablespoon of the olive oil in it over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and stir with the onion until fragrant, about 1 minute. Stir in the spinach and season with salt and pepper. Remove from the heat.
4. Beat the eggs in a large bowl and add 1/2 teaspoon salt. Stir in the quinoa, the onion and spinach mixture, the Gruyère, and the sage. Add freshly ground pepper and stir the mixture together. Scrape into the gratin dish. Sprinkle the Parmesan over the top and drizzle on the remaining tablespoon of olive oil. Place in the oven and bake until nicely browned on top, about 25 minutes. Remove from the heat, allow to sit for about 5 minutes, and serve.

Yield: Serves 4 to 6
Advance preparation: The cooked quinoa will keep for 3 or 4 days in the refrigerator. The recipe can be made through Step 3 several hours or even a day ahead. The gratin can be assembled several hours ahead.

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EAT MORE OFTEN, BURN MORE FAT (Obviously this comes with some rules...)

If you are receiving this blog post by email, do not reply to this email address.   Eat more often, burn more fat.   Obviously, this comes with some rules. How many times have you gone on a diet which began by starving?  Doesn't work.  (Nor do fad diets.)   Most people make a huge mistake and cut so many calories out of their diet that they put their bodies into protection or starvation mode. Your body has a natural defense mechanism that keeps you from starvation. You must EAT to avoid this. Of course you must do so while following some healthy nutritional tips!   Follow these tips for 21 days, and along the way, learn as much as you can about making good nutritional choices by reading labels on the foods you eat.   Determine your average caloric intake.  Add up all the calories you eat each day for 3 days and divide by 3.  Subtract 10-15%.  That will be your goal for each of the 21 days. Learn what your portion sizes should be. It's not always necessary to count calories. Create a reduction from your normal caloric intake by limiting breads/starches to one per meal. Eat breakfast. Do not skip this meal. Eat more early and less later – Breakfast and lunch should be your larger meals of the day. Eat 5-6 times daily. Eat every 2-3 hours. Do not eat within 2 hours before bedtime. Do not eat carbohydrates alone. Balance is the key – Not too much protein, fat or carbohydrates. Eat high quality lean proteins at every meal- fish, lean poultry and very lean red meats. Eat high-quality carbs – 100% Whole Grains Drink plenty of water – Green Tea and low or no calorie fluids. Keep sugar to a minimum – Use Splenda or Stevia as a sugar alternative. Keep sodium in check – Do not add extra salt to your meals. Eat foods from the most natural state possible – processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

NUTRITION FOR KIDS

With video games, TV, computers, fast food, and the internet, children are facing a health crisis.   Children are less healthy than they used to be in times past. Diabetes –- thought to be a mainly adult disease in the past — has been on the rise among children.  An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.   With this in mind, here is a TOP 10 list of nutritional tips and healthy eating guidelines for children: Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enroll them in as many sporting activities as you can. Make sure your child eats breakfast. Breakfast is the most important meal of the day and a necessity for a balanced healthy diet. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as oatmeal and whole grain cereals. Keep your child hydrated, especially if it's very hot outside or they're engaged in a sporting activity. Make sure your child gets enough protein and carbohydrates in their diet. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, and beans. Provide healthy nutritious snack foods after exercising. Instead of handing them a chocolate bar, hand them fruit instead. Provide variety in their diet. If your child is eating the same things day after day, chances are that they're missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose a variety of meals that are healthy for the entire family.  Work with a dietitian or a nutritionist. They can help a great deal when it comes to healthy meal planning for you and your growing children. Try to make home-cooked meals as opposed to eating out. Fast food is generally not a good way to instill good eating habits in your child. Budget burgers aren't healthy.  You will save more money eating at home. Throw out the soda and limit the juices. Soda is jam-packed with calories and juices are typically full of sugars. Instead, give them water and iced tea.  Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to weight gain in both adults and children. Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits.   Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime.   YOUR VIDEO FITNESS COACH, ANITA STONE   NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html