Which Eggs To Buy???

In today's grocery stores, choices are abound. When it comes to meats, dairy, veggies and even junk food, there is no shortage of items to choose from. The egg aisle is no exception. How do you choose your eggs? Are you choosing the ones best for you? 

No Egg Is Rotten

The bottom line when it comes to eggs is that no matter what type, its nutritional profile is relatively the same. A large white, brown or organic egg contains 70 calories, 4.5 grams of fat and 6 grams of protein. So, for what purpose do you buy what kind of egg?

Buy white eggs when you want the cheapest price.

Brown eggs are the same as good old white ones. The only difference is the color of the shell, which is due to the breed of the chicken. Buy them if you like the color. They do however have a thicker shell which tends to shatter less if you are not an egg cracking expert and don't like to eat shells in your food.

Omega 3 eggs are enriched with omega-fatty acids via chicken feed. Buy them when you don't eat fish.

Organic/Free Range eggs come from hens which are fed organic food and have outdoor access. Buy them when you're concerned about the environment and/or the treatment of animals.

Don't forget to open the carton before buying to check for breakage and of course the sell by date! 

Hopefully this cleared things up a little for you and made eggrything better!! If not, click comments above and let me know.

Drink Water Not Sugar

My 10 year old daughter Sloane, came home from school the other day begging for me to buy yet ANOTHER new and exciting product that her friend had at lunch. Wondering what junk food she was going to request, I groaned and asked, "What now?" "Hint water!" she exclaimed. She then went on to responsibly explain that she had carefully examined the nutrition label and that this water was fruit flavored BUT contained NO sugar, NO calories and NO chemicals. Although I was skeptical of such a flavored water since there are so many others out there FULL of sugar, I decided to do a little research. 

Sloane was up for the challenge so we went to Whole Foods and headed immediately toward the water aisle. There it was, that magic elixir in all its' glory! Well let's see about that. . . As skeptical as I was, I immediately fell in love when I saw their slogan, "Drink water, not sugar." I then examined the label. Much to my surprise, zero calories, zero fat, zero sodium, zero carbs, contains NO juice! Next step, examine the flavor choices. Pear, honeydew-hibiscus, raspberry-lime, strawberry-kiwi, pomegranate-tangerine, blackberry, watermelon, mango-grapefruit, cucumber. . .Hmmmmm. . .

We proceeded to buy one of each and took them home to chill. Still skeptical, I chose the blackberry first, then proceeded systematically through each flavor thereafter. Yum! Just like the title, each flavor has the scent and a hint of whatever it claims to be. It is refreshing and yummy! This is the way to drink water!!! Thank goodness because I was beginning to get tired of my Perrier with lime! The only down side, like everything else my daughter seems to like, it is an awfully expensive habit! It is about $1.79  for a 16 oz bottle. Oh well, it's water, we need it to live, what could be healthier?

I have to say that Sloane is certainly a chip of the old block! She must be learning something from living with me. Never mind that her request the week before, was Hershey's "Air" Kisses. Oh well, you win some and lose some!


Have you tried Hint??? Click comments above and share your opinions!

Part I - According to the USDA. . .

I promised further information on the updated dietary guidelines. The USDA recently launched this new "plate" icon to accompany the 2010 Dietary Guidelines. This easy to use tem-"plate" (no pun intended) is a divergence from the good old food pyramid, the retired National symbol of what Americans should eat for the past 20 years. The question is, does this jive with my particular clean eating plate????? Today, we will examine what is recommended by our government.


Fruits and Veggies
According to the new government icon, fruits and veggies should make up 50% of your plate. Now, we are talking about FRESH fruits and vegetables here, not canned fruit medley with the fake cherries or jarred marinated artichokes. Please also note that the veggies make up about two-thirds of the half.  A portion of fresh fruit is 1 cup (i.e. a kiwi, orange or half grapefruit) Keep in mind that one portion of fruit equals only half a cup of dried fruit. A portion of veggies, cooked or raw, is also a cup.   A portion of salad greens or raw spinach is 2 cups. 

Grains

Grains should make up a little over a quarter of your plate. Again, I repeat, these grains should consist of WHOLE grains, a portion of which is a one ounce equivalent or half cup of rice, oatmeal or cooked pasta. This part of the meal is usually the "problem area" in that people tend to consume oversized portions and eat mostly starchy carbs with only a side of protein and veggies at their meal. 

Protein

According to the USDA, protein should make up a little less than a quarter of your plate and should consist either of a 4 oz serving of fish or 3 oz serving of meat or poultry. Other sources of protein include beans, nuts and eggs.

Dairy

As you can see, dairy has been placed in a "side cup." This dairy portion consists of one (8 oz) cup of milk, yogurt or calcium fortified soy milk, 1/2 cup of ricotta or 1/3 cup of shredded cheese. 

USDA Tells Us What We SHOULD Already Know

Every five years (most recently in January 2011), the USDA updates the Dietary Guidelines to tell Americans what we should be eating. The problem is that the majority of Americans don't know this and don't care to become informed. "How do you know," you ask? Well, I admit I am making an assumption here based upon the fact that the majority of our country is overweight, and there are plenty of statistics out there to back that up. I am beginning to understand even better why our government wastes so much money. They seem to have put a lot of time and effort into something we should already know. Here is a streamline explanation of the updated dietary guidelines, which, to me, is no more scientific than freaking common sense.

1. STOP OVEREATING

Wow, great idea!!! Simply losing 5-10% of your body weight can lead to better blood pressure, a decreased risk of diabetes and improved cholesterol levels. This can be done by decreasing calorie intake. Now, since the majority of us do not want or have time to spend our lives counting calories, the best way to achieve this is by eating smaller portions than you currently do. Sounds like a no brainer to me! However, if your brain is getting in the way of you eating less, try these suggestions: use a smaller salad size plate for your meals, order an appetizer and salad instead of an entree, share your entree with a friend and wrap up leftovers before eating and put them in the fridge so you don't go back for cold seconds. 

2. EAT MORE FRUITS AND VEGGIES

Duh! We weren't born yesterday. Even our mothers and grandmothers of age old told us this. The new guidelines suggest that half of your plate be comprised of fruits and vegetables. This is because they are big in volume and low in calories. Remember, the most brightly colored produce is the most nutrient rich. 

3. STOP EATING JUNK FOOD

Really? Ya think?????? By not eating processed "junk" foods, we reduce the intake of calories from solid fats and added sugars. Combined solid fats and added sugars make up 35% of all our calories, which I find completely disgusting. To be clear, solid fats are fats that are solid at room temperature (i.e. butter, lard, margarine and shortening). Replace solid fats with plant based fats found in nuts, nut butters, seeds, avocados and liquid oils such as canola and olive. Added sugars are sugars that are added to food. This includes honey, agave, molasses and high fructose corn syrup. Instead, eat foods which are naturally sweet such as fresh and dried fruit. 

4. EAT MORE LEAN MEAT, POULTRY AND VEGETABLE PROTEIN

I have been saying this for years! Good thing we are paying the scientists and nutritionists at the USDA to research this one! The guidelines suggest to replace protein sources that are higher in solid fats with choices that are lower in solid fats and calories and choose a variety of proteins. Great, so choose leaner cuts of red meat, eat white meat poultry only and stop eating chicken skin! Don't forget to trade some sources of animal protein with vegetable protein which can be found in beans, peas and nuts. 

5. CHOOSE WHOLE GRAINS

Unless you live under a rock or haven't been in a grocery aisle recently enough to see every package and food label touting "excellent source of whole grains" I can't help you here. The only thing I can say is that increasing whole grain intake could lengthen your life due to decreased risk of death from cardiovascular disease, infectious and respiratory diseases. 

6. GO FISH

I am about ready to hurl myself into a great big body of water. Increasing the amount and variety of seafood to an intake of 8 or more ounces a week is what they say. Fish is not only low calorie but packed with protein, as well as a source of omega 3 fats, which have been shown to improve heart health and reduce the risk of dying from a heart attack. Unless you are addicted to swordfish, shark, tilefish or king mackerel, you need not worry about mercury. As long as you eat a variety of seafood, the benefits strongly outweigh the risks. Just keep canned tuna to one can a week.

Stay tuned until next time when I continue on this topic and introduce you to the NEW food icon. . .it is NOT the pyramid! In the meantime, if you have any questions or comments, please click above and let me know.

I would be willing to bet that most of your experience with figs begins and ends with a particular cookie. If this is the case, you are missing out! Although dried figs (which appear in the cookie) are available year round, fall is the best season to experience the most flavorful fresh figs. This delicate fruit is lusciously sweet and has an interesting texture combining the chewiness of their flesh, the smoothness of their skin and the crunchiness of their seeds. They can be eaten in their entirety, used in your oatmeal, paired with duck or pork, used in a salads, enjoyed on a cheese platter with salty cheeses such as feta, asiago and blue or poached with red wine. 

Nutritional Benefits
Figs are high in calcium and have more fiber than any other fruit or vegetable. The seeds alone provide up to 2 grams of fiber per fig, which makes them a sweet way to lose pounds. They are also rich in antioxidants and aid in digestion. They are high in potassium which helps control blood pressure and contain no fat, sodium or cholesterol. 

How to Select and Store
Fresh figs are one of the most perishable fruits out there. For this reason, they should be purchased only a day or two in advance of when you are planning on eating them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Smelling figs can also give you clues into their freshness and taste. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled.

Close Call

On behalf of all my Florida friends, myself included, we are all very thankful that Irene decided not to pay us a visit. Hopefully, the rest of the Eastern seaboard will be spared of her as well. Regardless, for the next couple of months, hurricane season remains in full swing and we all know that it pays to be prepared! The only problem is, how does a clean eater prepare for a hurricane????

The No Brainer

Maybe You Are A Great Cook After All!

I have heard many people say that they don't cook because they "don't know how to" or are "not good at it." Aside from truly NOT WANTING to cook, there is no reason that we all can't be great at preparing healthy meals for ourselves and our families. If you fall into one of the former categories, maybe you are falling prey to some of the most common kitchen mistakes over and over again, which may simply be all that is standing between you and a great meal. Here are some of the most common cooking mistakes made by home cooks:

Making Uninformed Substitutions

I tell my clients that as a general rule, when baking you MUST follow the letter of the law (i.e. the recipe) but in cooking, the sky will not fall down if you don't follow a recipe verbatim! That being said, this does not give you carte blanche to make all the substitutions your little heart desires. Until and unless you have practiced or want to exactly follow a recipe, it is hard to know what spices and herbs compliment each other as well as how they work with the proteins and veggies you will use in clean cooking. Start by making "no brainer" substitutions. For example, if a recipe calls for heavy cream, use fat free half and half. Use chicken stock in place of olive oil in the pan. Use only fresh, not canned fruits and veggies. Pay attention to dishes you like in restaurants and begin to identify the flavors you truly enjoy so you can practice with them at home. 

Don't Be Cold. . .Preheat

Putting cold food into a cold pan is useless. You will give up the opportunity to sear the outside of the food while keeping in the moisture and flavor. If you use oil in a cold pan, this mistake is even worse because the food absorbs the fat before it gets the chance to cook on top of it, making for heavy, oily foods. The answer? Preheat a dry pan for at least a couple of minutes, then add a bit of oil (or preferably broth). Bring food to room temperature before heating it. When you take the extra few minutes to preheat, you will see that your food will stick less to the pan. 

Not Into Crowds

I know, we are all busy and in a rush! If we are cooking a lot of food, the temptation is to pile too much in the pan. However, for best results, your food needs personal space, so work in batches whenever possible. This is because food releases moisture as it cooks and if there is too much food in the pan, you will end up steaming instead of searing, which in the end sacrifices not only flavor but texture as well.

The Dial Has Different Settings For a Reason

Know when to use high heat (for searing, thin foods or foods that don't need to be cooked through on the stove top because they are going in the oven). Use lower heat with thicker foods that need to be cooked through to the center. 

The Biggest Error

After you have made such an effort to prepare a wonderful healthy meal, the WORST thing you can do is to cut right into your meat! Cutting into meat right after cooking allows all of its juices to escape and that is the best part as far as flavor and texture goes. Allowing meat to rest for at least 10 minutes after cooking allows the muscle fibers in the meat to relax and reabsorb the juices which were expelled during the heating process. Don't make the mistake of letting the flavor explode onto your plate instead of into your mouth!

If these tips seem a bit much for you, you may want to consider scheduling an icookclean class. Not only will you learn how to cook, but you will learn how to cook and eat clean and healthy as well! Of course, if you have any cooking disasters that you would like addressed, don't hesitate to ask. You can remain anonymous. Just click comments above and ask away!

Read The Label

The other day, my husband came home from the store with a brand new kind of yogurt based salad dressing. Although I would never even think to buy such a product because I can make it better myself, he often comes home with stuff like this. The only problem was that the date on the brand new bottle was the same date he brought it home! He just didn't think to check it because he, like many others, assumes that if you buy something in the grocery store, it is fresh! In fact, I often get phone calls around dinner time asking whether products can be used beyond the sell by or use by dates. During rough financial times, we cannot afford to waste a lot of food and be forced to throw it away so here is a little clarification on the subject: "Shelf life" refers to the quality of the product. A product past its shelf life can still be safe, however, its quality is no longer guaranteed. But what about all these confusing "date" terms? The following are used when referring to unopened products:


Expiration date: refers to food safety. This can be found on highly perishable products and should be followed. If it is beyond the expiration date, toss this product because it could very well make you sick. 

Use By Date: the product should retain maximum freshness, flavor and texture if used by this date. Many manufacturers voluntarily include ‘use by’ dates because they want their customers to experience their food at its highest quality, in order to grow customer loyalty. It also serves as a ‘we told you so’ warning if you consume the food or drink after the date and it has gone bad. When shopping, it is best to reach to the back of the shelf to grab the products with the furthest out use by dates.

Best if Used By/Best Before Date: are recommended use dates as determined by the manufacturer to get the highest quality version of the product, but are only advisory and refer to product quality not food safety.

Sell By Date: tells grocers when to remove products from shelves but still provides leeway for use at home. Foods past their sell by dates can still be at their best quality and safe to eat if stored properly. However, as a consumer, it might be wise to buy inventory at your grocer that has a further out ‘sell by’ date versus one that has already expired. There might also be an opportunity to bargain with grocers to get a lower price on foods that are at or past their ‘sell by’ date. Many grocers automatically mark down foods that are approaching the ‘sell by’ date, and it never hurts to ask those who do not for a discount.

Let Common Sense Prevail: Keep in mind that once opened, a product date becomes obsolete because the contents become perishable. Although the product dates are helpful guidelines toward whether to buy a product, common sense is generally a good tool for deciding whether to use a product. Here are some tips. After opening, try to use a product quickly. If you are not going to eat something within a few days, freeze it. If food smells or looks bad or moldy, don’t eat it. Be sure to refrigerate perishable items and read labels to find out whether it is necessary to refrigerate after opening. Keep perishable foods covered and sealed airtight. Last but not least, wash your hands before touching perishable foods. 

It is also a good idea to go through your pantry and medicine cabinet once every few months to clean it out and review all of the labels on the items you are storing. I did it myself this morning! Hopefully this post will clear up some confusion you may have experienced in the past. If not, feel free to click on comments above!

It's Not That Easy to Get Rid of Me!

Well, summer is finally ending and my kids are back at school so I guess it is time to call my vacation off and continue to spread the word of a clean eater. I have received many emails and messages over the past few months, wondering where I have been and when I was planning on coming back and I do appreciate that some of you have in fact missed me. This brings me to the subject of today's confusion. . .

Healthy Eating Magazines

I am a subscriber to any and every healthy eating magazine on the market and even a few other cooking magazines which do not tout themselves as  healthy. I couldn't help but crack myself up the other day when I received this month's edition of Cooking Light and its' cover model was a creamy, velvety looking mac and cheese topped with crunchy bread crumbs. In fact, when I just went on the internet to pull up an illustration for this post, every Cooking Light magazine in the first row had a DESSERT on the cover. Now, for me, this is simply funny and entertaining because I know better. I read the magazine with the intention of finding new ideas and ingredients and as a guide to preparing certain dishes with full on knowledge that my version of their light recipe will be completely different and clean. For others who have not devoted their life to studying and practicing the clean eating lifestyle, this actually is a little harmful and is definitely misleading. 

Let's go a bit further, I do not want to single out Cooking Light, after all, it is one of my favorite magazines, however, we need to review the definition of the word light as it applies to this specific topic. As an adjective, in this setting, light means: consuming or using relatively moderate amounts. Ok, well we certainly need to take this for what it is. Using less butter and sugar is still using butter and sugar. There are obviously ways to bake desserts with less calories and prepare mac and cheese with less fat than usual. That my friends is the purpose of this particular magazine. When it becomes harmful and misleading, however, is when people don't think of it this way and assume that these recipes are the be all end all to pave the way to better health and eating habits. Unfortunately, just because a recipe is in this magazine, it does not make it "clean" or even healthy for that matter. I assume in our heart of hearts, we all know this, however, when the recipe is in fine print in a publication couched in a manner that makes you feel okay about eating it, we are more apt to eat it despite the fact we know it is not really on the program! No matter the publication, "Clean Eating Magazine" included, I am STILL adjusting, eliminating and substituting ingredients to truly clean up a recipe. The trick is to know how to do it and make it taste great! Fill out a contact form now and sign up for class so I can show you how!

Did you actually think I would come back and make you feel better???? Now that wouldn't be any fun for you or me would it???