The Skinny on Eggs

As a strict vegetarian and wannabe vegan, I don’t normally consume a lot of eggs.  Likewise, in a perfect vegan world, I would not opt for a portion of healthy fish, as I now do, for the excellent protein and other nutritional benefits.

But as with adding fish as a source of good protein, while continually trying to reduce my carbohydrates, I have also started to add a few eggs to my diet.

Eggs, you say?

But aren’t eggs unhealthy for you?  Loaded with fats and cholesterol?  One of the worst things one can ingest?

Ummm, actually, think again.

Eggs for years have been getting a bad rap.  They are not only an excellent source of healthy proteins and fats, but even the amounts of bad cholesterol are grossly over exaggerated.

If loving eggs is wrong, then I don’t wanna be right…

Besides tasting awesome, as the above video can attest, eggs also have these healthy benefits:

•  High in choline, an anti-inflammatory, thathelps reduce risks for heart disease, osteoporosis, diabetes, and Alzheimer’s 
•  Help promote weight loss
• May actually improve your cholesterol profile
•  Reduce the risk of blood clots
•  Protect against cataracts
• Are loaded with vitamins, protein, selenium andiodine
• While low in calories

Besides enjoying fried in a sandwich, eggs can be eaten in myriad ways:  omelets, scrambled, boiled and poached.  Eggs also enhance many types of baked goods and a variety of meals.

For years eggs have been getting bad press due to their high fat and cholesterol content.  But as more research and results have been revealed, eggs just may be healthier than you ever imagined.

And they make one heck of a fried egg sandwich.

Think about it.

Until next time…

peace,

Mike

In Search of Vegetable Protein

I wasn’t always a vegetarian. Back in the day, I used to be seated right beside some of you, gnawing away on that rib bone, masticating that filet mignon, devouring a double double from my (former) favorite burger place, In-n-Out. I was an animal-eating carnivore most of my life—just like over 90% of the population. Then I had some blood work done and got a glimpse of my cholesterol levels. Yikes!

Here’s the thing: I was never what you would call a BIG meat eater. More often than not, I was just as interested in the vegetable and salad portion of my meal as the animal protein part. And once I’d done further research about the contributing factors of high cholesterol (mine, by the way, was closing in on 300) and unhealthy weight gain—namely: saturated fats—it made perfect sense to gradually cut down on the meats. Years before I became a full-time vegetarian, I often would go days without consuming any animal protein. My palette, as well as some deeper region of my subconscious, was changing, sounding an alarm: Reduce your saturated fats or die!

Okay, Mike, you can stop with the dramatics. But it was a wake-up call, and my unhealthy cholesterol and weight gain (I was up over 200 pounds—far too heavy for my barely 5’ 11’’ frame) forced me to do something else—discover healthier eating options. More to the point: I needed to reduced saturated fats, which meant limit the consumption of animal proteins. The answer:

VEGETABLE PROTEIN!

Here are some of the best sources of vegetable protein that I incorporate into my daily eating routine. Eat as much of this stuff as you can and you will not only get the necessary amount of protein into your diet, but tons of fiber (a good thing!). All without those harmful saturated fats; instead filling up with the good fats: monounsaturated and polyunsaturated fats.

NUTS
I eat nuts every day—mostly almonds, but all nuts have a decent amount of vegetable protein. In addition to almonds, eat walnuts, Brazil nuts, pistachios, even peanuts. They have anywhere from 6-8 grams of protein and 3.0 grams of fiber. I also suggest trying some of the butters. Almond butter is delicious and has 8.0 gms of protein per serving.

BEANS
I love Mexican food, and eat it at least twice a week. I’ve found that you can replace just about any of the meat dishes with healthy black beans (7.0 gms protein/7.0 gms fiber) or refried beans (be sure to check if they are made with lard, in they are, opt out). There are dozens of varieties of beans (see one of my previous blog posts, You Don’t Know Beans…or Do You?); pinto, navy, garbanzo—add them to salads or eat as a side dish. Most have around 6-8 gms of protein and about the same amounts of fiber.

And don’t forget lentils. These tasty tidbits are loaded with vegetable protein—10.0 gms. And 9.0 gms of fiber.

WHOLE GRAINS
I eat a high-protein, whole grain cereal every other day. Kashi makes excellent products. Try their Go Lean. It has 13.0 gms of protein per serving, also 10.0 gms fiber. I mix mine with their Good Friends (5.0 gms protein/12.0 gms fiber) for a vegetarian protein and fiber blast (pun intended!) The days I don’t eat whole grain cereals, I have some toasted whole grain bread (4-6 gms protein; shop around and read labels, some have more protein than others. I recommend Milton's) with almond butter. You can see how the vegetable protein is adding up, huh?

Pastas, especially whole grain pastas, are another great source of vegetable protein. Most have at least 6-8 gms, while some go as high as 12-15 gms. Again, read labels, and you will be pleasantly surprised by all of the healthy vegetable protein options available to you.

I also eat oatmeal (8.0 gms protein/ 6.0 gms fiber) every day. And wild rice will get you around 5.0 gms of vegetable protein per serving.

VEGETABLES
Not all veggies are created equal. Some have more protein than others. Here are the ones you should look for when looking to increase your vegetable protein consumption:

SOY
I eat edamame, or soybeans, (11.0 gms protein/ 6.0 gms fiber) several times a week. I like to mix in another vegetable, usually broccoli (5.0 gms protein/ 4.0 gms fiber), add a little olive oil, salt, pepper. How’s that for veggie protein? Also, soy chips are a wonderful source of protein: 6.0 gms--I like Glenny's  and Gen soy. And Dr Soy makes a tasty soy bar (11 gms protein) that I devour most days.

ALSO:
Avocado: (4.0 gms protein/8.0 gms fiber)
Peas: (5.0 gms protein/ 4.0 gms fiber)
Corn: (4.5 gms protein/3.0 gms fiber)
Lima beans: (6.0 gms protein/4.0 gms fiber)
Brussels sprouts: (4.0 gms protein/3.0 gms fiber)
Artichoke hearts: (4.0 gms protein/4.0 gms fiber)
Asparagus: (4.0 gms protein/3.0 gms fiber)

This is by no means a complete list, and a lot of it is personal preference. But, as you can see, the variety of vegetable proteins available to you are endless. And the best part—they are low in saturated fats, high in good fats, loaded with fiber, vitamins, minerals, and nutrients that contribute to a longer, happier, skinnier, healthier life.

As always, you can watch me talk about all of these healthy topics at my video website, livelife365.com

peace,

Mike

Let's Nip This Swine In The Bud!

Unless you've been living on Mars (and if you are, thanks for reading my blog!), by now you've heard about the potential pandemic swine flu that has already rapidly spread through parts of Mexico and is heading north into the United States. In fact, hundreds of cases attributed to this deadly virus have begun popping up in several states. The intent of this post is not to stoke the fires of fear that the WHO (World Health Organization) has caused in us by raising the pandemic alert level from 4 to 5. The WHO should be doing everything they can to call attention to this influenza...and so should you!

But don't just watch this outbreak on the news and be scared, do something about it. Now is the time for everyone to pitch in and beat back this swine by doing something as simple as washing your hands. Or covering your mouth after sneezing or coughing. Or staying home rather than going into work when you are sick and contagious.

A few months ago, I wrote a post called, "Beat Those Winter Blues." In it, I talked about ways to prevent suffering those lows that cold weather, lack of sun, and the onset of the flu season challenge us with during that time of year. Here is an excerpt on how to avoid spreading germs that will help nip this swine flu in the bud before it spreads further:

PASS THE KLEENEX AND WASH YOUR HANDS!

Sneezing, coughing, phlegm-laden human beings that you come into contact with are everywhere this time of year, and often unavoidable. But you CAN protect yourself from catching whatever illness is ailing them by following a few precautions:

*Try to avoid shaking hands or having other contact if you know someone is sick.
*Wash your hands with HOT water and soap throughout the day. If you can’t, then carry a hand sanitizer with you and use that until you can wash properly.
*Cover your mouth and nose when you sneeze, hoping that others will do the same for you.
*Always use a Kleenex, and toss it when done. Don’t use hankies, they hold germs.
*Wash your hands BEFORE and AFTER using a public restroom, then use a paper towel to turn off the faucet and one for the door handle.
*Try to avoid sharing telephones, keyboards, pens--anything where hand-to-hand contact is prevalent.
*ALWAYS disinfect hotel room TV remote controls!


This is one of those situations where personal accountability, each individual doing their part, is vital. We all need to rise to the challenge and do the little things. Besides always practicing all of the above germ-prevention tips year round, I also produced this video:

HOW TO...PREVENT SPREADING SWINE FLU



A few closing thoughts about a possible worldwide influenza pandemic. The last major pandemic was the Hong Kong Flu in 1968. Over one million people died during that outbreak, a number that pales when compared with the 1918 Spanish flu. That outbreak had estimates between 30 and 40 million deaths, a mortality rate of 2-2.5% (WHO/History of Influenza Pandemics). Multiply that percentage by six billion and you have your worst case scenario. But we've come a long way since 1918. And we've made amazing strides in combating influenza since even 1968. Experts say that we have never been better prepared to fight a potential pandemic as we are today. A good thing.

I gave you the worse case scenario, now the best case. This may all be the WHO overreacting to a very serious flu with the potential to cause a lot worse damage than it will. In other words, all this preparation and trepidation may all be for naught. Or is it? A wise man once said:

"It is better to error on the side of caution than to get the swine flu because you forgot to wash your hands."

Just to be on the safe side, I am taking this threat very seriously and doing all that I can to make myself and my family as germ-free as possible. You should too. Hopefully, the worse thing that comes from all this is some wrinkled hands from excessive washing. Because I don't want to even consider anything worse than that.

Until next time...

peace,

Mike

Why Oatmeal Rules!

As I write this, I am shoveling a huge spoonful of oatmeal into my mouth (those of you familiar with my Breakfast With Mike videos know what this looks like—and it’s not a pretty sight!).


This consumption of rolled oats is a common sight and occurrence in my household—I eat a bowl of oatmeal just about every single day. Why? Besides tasting pretty good, a daily helping of oatmeal may someday save your life.

It’s true. Eating 3g of soluble fiber daily from oatmeal (about one small serving) may reduce the risk of heart disease, and can help lower LDL (that’s the bad stuff) cholesterol. Chew on that next time you’re considering bacon and eggs for breakfast—which, last I heard, is the antithesis of heart healthy.

What actually is oatmeal? Oatmeal is rolled oats, which are made from oat groats, which come from oat grain and have been rolled to cook quickly and make them easier to eat. The oats have a thick bran layer that is removed through steaming to soften them. The end result is the oatmeal most of us eat. It is a whole grain that is loaded with fiber and protein. Now, if you omit the steaming process and just chop up the oat groats (leaving bits of the bran layer), what remains are steel-cut oats. You may have seen these in the grocery aisle alongside regular oatmeal. Steel-cut oatmeal has more fiber and protein than regular oatmeal—having never tried these, I cannot offer a comparison as to what type tastes better.

Besides being heart healthy and a tasty way to help lower your bad cholesterol, oatmeal is also an excellent source of thiamine and iron, as well as niacin, riboflavin, folic acid, Vitamin A, and calcium. And if all those great nutritional benefits aren’t enough, oatmeal possesses antioxidant compounds unique to oats called avenanthramides—these help reduce the risk of cardiovascular disease, as well as help lower LDL cholesterol.

As a vegetarian, I am always searching for vegetable protein sources—a serving of oatmeal has 8gs of protein, and that’s a good thing!

Oatmeal also is an excellent source of fiber: 6gs. I can’t think of many food choices better for you than whole grain fiber. Here are some of the amazing health benefits of a diet high in whole grains, like oatmeal:

• Lower the risk of type 2 diabetes
• Enhance immune response to infection
• Cardiovascular benefits for postmenopausal women
• Prevents heart failure
• Protection against breast cancer

All that’s left for you to do now is eat some, everyday. I eat mine pretty plain, with just a touch of fake sugar to sweeten it a bit. I also opt for the instant oatmeal—just boil water and pour, even easy for a simpleton like myself. You may also enjoy oatmeal with honey, chopped up bananas or peaches or apples and cinnamon. Blueberries, raspberries or blackberries also taste great with oatmeal, and increase the antioxidants!

If you can’t even choke down a bowl, but still would like to enjoy the healthy benefits of oatmeal, here are a few other options:

Fiber One
Kashi
South Beach Diet Bars

Now do you see why Oatmeal Rules!

Is it any wonder why I eat a bowl of oatmeal just about every day? Is there any conceivable reason why you shouldn’t do the same?

Until next time…

peace,
Mike

In Search Of Vegetable Protein

I wasn’t always a vegetarian. Back in the day, I used to be seated right beside some of you, gnawing away on that rib bone, masticating that filet mignon, devouring a double double from my (former) favorite burger place, In-n-Out. I was an animal-eating carnivore most of my life—just like over 90% of the population. Then I had some blood work done and got a glimpse of my cholesterol levels. Yikes!

Here’s the thing: I was never what you would call a BIG meat eater. More often than not, I was just as interested in the vegetable and salad portion of my meal as the animal protein part. And once I’d done further research about the contributing factors of high cholesterol (mine, by the way, was closing in on 300) and unhealthy weight gain—namely: saturated fats—it made perfect sense to gradually cut down on the meats. Years before I became a full-time vegetarian, I often would go days without consuming any animal protein. My palette, as well as some deeper region of my subconscious, was changing, sounding an alarm: Reduce your saturated fats or die!

Okay, Mike, you can stop with the dramatics. But it was a wake-up call, and my unhealthy cholesterol and weight gain (I was up over 200 pounds—far too heavy for my barely 5’ 11’’ frame) forced me to do something else—discover healthier eating options. More to the point: I needed to reduced saturated fats, which meant limit the consumption of animal proteins. The answer:

VEGETABLE PROTEIN!

Here are some of the best sources of vegetable protein that I incorporate into my daily eating routine. Eat as much of this stuff as you can and you will not only get the necessary amount of protein into your diet, but tons of fiber (a good thing!). All without those harmful saturated fats; instead filling up with the good fats: monounsaturated and polyunsaturated fats.

NUTS
I eat nuts every day—mostly almonds, but all nuts have a decent amount of vegetable protein. In addition to almonds, eat walnuts, Brazil nuts, pistachios, even peanuts. They have anywhere from 6-8 grams of protein and 3.0 grams of fiber. I also suggest trying some of the butters. Almond butter is delicious and has 8.0 gms of protein per serving.

BEANS
I love Mexican food, and eat it at least twice a week. I’ve found that you can replace just about any of the meat dishes with healthy black beans (7.0 gms protein/7.0 gms fiber) or refried beans (be sure to check if they are made with lard, in they are, opt out). There are dozens of varieties of beans (see one of my previous blog posts, You Don’t Know Beans…or Do You?); pinto, navy, garbanzo—add them to salads or eat as a side dish. Most have around 6-8 gms of protein and about the same amounts of fiber.

And don’t forget lentils. These tasty tidbits are loaded with vegetable protein—10.0 gms. And 9.0 gms of fiber.

WHOLE GRAINS
I eat a high-protein, whole grain cereal every other day. Kashi makes excellent products. Try their Go Lean. It has 13.0 gms of protein per serving, also 10.0 gms fiber. I mix mine with their Good Friends (5.0 gms protein/12.0 gms fiber) for a vegetarian protein and fiber blast (pun intended!) The days I don’t eat whole grain cereals, I have some toasted whole grain bread (4-6 gms protein; shop around and read labels, some have more protein than others. I recommend Milton's) with almond butter. You can see how the vegetable protein is adding up, huh?

Pastas, especially whole grain pastas, are another great source of vegetable protein. Most have at least 6-8 gms, while some go as high as 12-15 gms. Again, read labels, and you will be pleasantly surprised by all of the healthy vegetable protein options available to you.

I also eat oatmeal (8.0 gms protein/ 6.0 gms fiber) every day. And wild rice will get you around 5.0 gms of vegetable protein per serving.

VEGETABLES
Not all veggies are created equal. Some have more protein than others. Here are the ones you should look for when looking to increase your vegetable protein consumption:

SOY
I eat edamame, or soybeans, (11.0 gms protein/ 6.0 gms fiber) several times a week. I like to mix in another vegetable, usually broccoli (5.0 gms protein/ 4.0 gms fiber), add a little olive oil, salt, pepper. How’s that for veggie protein? Also, soy chips are a wonderful source of protein: 6.0 gms--I like Glenny's and Gen soy. And Dr Soy makes a tasty soy bar (11 gms protein) that I devour most days.

ALSO:
Avocado: (4.0 gms protein/8.0 gms fiber)
Peas: (5.0 gms protein/ 4.0 gms fiber)
Corn: (4.5 gms protein/3.0 gms fiber)
Lima beans: (6.0 gms protein/4.0 gms fiber)
Brussels sprouts: (4.0 gms protein/3.0 gms fiber)
Artichoke hearts: (4.0 gms protein/4.0 gms fiber)
Asparagus: (4.0 gms protein/3.0 gms fiber)

This is by no means a complete list, and a lot of it is personal preference. But, as you can see, the variety of vegetable proteins available to you are endless. And the best part—they are low in saturated fats, high in good fats, loaded with fiber, vitamins, minerals, and nutrients that contribute to a longer, happier, skinnier, healthier life.

As always, you can watch me talk about all of these healthy topics at my video website, livelife365.com

peace,

Mike