Foods

Chicken Paprikash

chickenpaprikash

Chicken Paprikash

  • 1 cut-up chicken (31/2- 4 lbs.)
  • 2 TB. oil
  • salt, to taste
  • FRESHLY GROUND PEPPER, to taste
  • 1 onion, chopped
  • 2 Cups sliced mushrooms
  • 2 15-oz. cans stewed tomatoes
  • 6-12 oz. sour cream
  • 2 tsp. HUNGARIAN-STYLE SWEET PAPRIKA (or more to taste)

Egg Noodles:

  • 4 eggs
  • 1-11/2 Cups flour (enough to make thick paste with egg)
  • 1/2-1 tsp. salt, to taste
  • 1/4-1/2 tsp.  FRESHLY GROUND PEPPER, to taste
  • 1 TB. CHICKEN SOUP BASE
  • 1 tsp. PARSLEY FLAKES

Heat the oil in a large skillet that has a lid. While the oil is heating, wash the chicken, pat dry. Season with salt and PEPPER. Brown the chicken in two batches so it isn’t crowded, about 10 minutes per batch. Remove the chicken pieces from the pan. Add the onions and mushrooms to the pan and cook until browned. Put the chicken back in the pan; add the tomatoes, cover and let stew for 1 hour. Turn the heat to low. Add the sour cream and PAPRIKA, stirring until smooth. Taste and add more salt and PEPPER as desired. Serve over egg noodles or rice.

Egg Noodles: Mix the eggs, flour, salt and PEPPER into a thick paste. Bring a large pot of water to a boil. Add the CHICKEN SOUP BASE and PARSLEY. Drop the noodle paste by the teaspoon into the boiling water. They will sink to the bottom and then float to the top when they are done. Add butter if desired.

Prep. time: 15 minutes
Cooking time: 90 minutes
Serves: 4-6

Nutritional Information:
Servings 6; Serving Size 1 piece chicken, 1/2 cup sauce, 7 noodles (434g); Calories 530; Calories from fat 200; Total fat 23g; Cholesterol 240mg; Sodium 800mg; Carbohydrate 44g; Dietary Fiber 4g; Sugars 12g; Protein 36g.

Health and Wellness Associates

312-972-WELL

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Health and Disease, Lifestyle

Kitchen Gadgets You Should Get Rid of

cuttingboards

Kitchen Gadgets You Should Get Rid of

Cooking at home is one of the best ways to lose weight, since you control what goes into your food. But sometimes, what’s in your kitchen is as important as what’s in your mouth. Using old or outdated tools can have a big impact on your health, from spreading germs to putting you at risk for cancer. Here are seven items that you need to replace in your kitchen right now.

Nonstick Pan

Nonstick pans are great for cooking eggs, but be careful how you use them –- heating nonstick pans higher than 500 degrees Fahrenheit can release toxic fumes that, while not deadly, can make you sick. And while 500 degrees is hotter than you will typically heat cookware, scratched and damaged pans will release these colorless, odorless fumes at a lower temperature. So if your nonstick pan is scratched, toss it and get a new one. “Newer pans produce much lower levels of these fumes,” says Albert Levy, an assistant clinical professor of medicine at Mount Sinai Medical Center in New York City. “If you have a nonstick pan produced before 2010, replace it.”

Grill Brush

Summertime is grilling season, but before you clean off the grill, you should think about tossing out your brush and getting a new one. Bristles can fall off old and heavily used brushes, end up in your food and cause severe damage. “When swallowed, these bristles can puncture your throat, stomach or intestines,” says Deborah Orlick Levy, a registered dietitian and consultant for the health food company Carrington Farms. “You should replace these brushes every two to three months, but check it frequently. If the bristles are coming loose, get rid of it and buy a new one.”

Plastic Food Containers

Older food storage containers often contain bisphenol A, better known as BPA, a compound used in plastic manufacturing that has been linked to a host of health problems, including cancer, heart disease, obesity and more -– so if you haven’t bought new containers in a while, now’s the time. “BPA can seep into your food and drink and cause all kinds of nasty health effects,” Orlick Levy says. “Thankfully, more and more companies are phasing it out of their products, so it’s easy to find BPA-free containers.”

Cutting Board

Cutting boards, whether they’re wood or plastic, need to be replaced regularly. While soap and water will clean any bacteria on the surface, your knives leave gouges and cuts that can harbor bacteria and make it difficult to disinfect. “Cutting boards are cheap and replaceable,” Levy says. “As soon as you see deep cuts or scratches in your board, get rid of it. They’re not worth getting sick over.”

Sponge

Sponges are porous and damp, making them cozy bacteria traps. While rinsing your sponge with hot water and zapping it in the microwave for 30 seconds can help sanitize it, you should replace it regularly so you’re not spreading germs every time you clean your dishes. “Sponges are notoriously contaminated,” Levy says. “They can be among the dirtiest things in your kitchen. Once you’ve had it longer than two weeks, get rid of it.”

Dish Towel

Much like your kitchen sponges, dish towels can become a home to millions upon millions of bacteria -– and if you use the same towel to wipe your counters and your hands, you could be setting yourself up to get sick. Launder them frequently, but be sure to replace them often as well.

Fire Extinguisher

While it may not directly affect your health, it’s important to make sure your fire extinguisher is still working. Check out its gauge to see if the needle is still in the green. If it is? You’re set. If not, get a new one. You don’t want to wait until it’s too late.

Health and Wellness Associates

Archived Article

312-972-WELL

Foods

A Forbidden Food That Can Save Your LIfe

eggandchick

A Forbidden Food That Can Save Your Life

It’s true; some foods should be locked up. Put ‘em

away in a prison cell and throw away the key, because

they are good for nothing but tempting us. But this list

of forbidden foods isn’t as long as many people make

it out to be. You don’t have to stick to a diet of lemon

water and steamed vegetables for optimal health.

And you don’t have to be scared of putting things on

your plate. This special report I’ve put together goes

in-depth on five particular food choices that have a

lot of myths and apprehension attached to them. But

I will go about things differently than diet books and

many health-related publications by telling you the

truth. All we hear about is the need to quit eating this

and drinking that. Here I’ll tell you why you can keep

eating five things that might seem taboo and not feel

the least bit bad about it.

I’ve read a lot of the literature out there regarding

healthy eating. While most of it is basically correct, I

often see unnecessary fear mongering. Words such as

“calories,” “cholesterol,” “sodium,” and “fat” leap off

the page as things to avoid at all costs. Well, I hate

to break it to everyone, but not only is it virtually

impossible not to get these things in our diet, but it’s

also downright necessary!

  • We burn calories for energy. Want to feel really

fatigued? Try eating a scant amount of calories.

  • Not all cholesterol is bad. High-density

lipoprotein (HDL) cholesterol is imperative

to your body’s function.

  • As for sodium, we have it in the fluid around

every single cell in our bodies. We need it

for life!

  • Not all fat is equal. Polyunsaturated and

monounsaturated fats are powerful healthboosters

and are critical for disease prevention.

There are too many myths involved in the food

world. I want to dispel some of them. Overall, what

you need to remember is moderation. Get your

nutrients, calories, fat, cholesterol, and sodium in the

right amounts and from the right sources. Obesity is

caused by many things, and one of them is overeating.

Moderation is the road to health.

What follows are five stories being set straight. They

are forbidden foods that need some discussion, because

they do carry colossal benefits—so long as you eat

them in the right amounts. As you’ll find, these foods

will slash your risk of getting heart disease and all the

conditions that lead to it. Eaten correctly, they will help

stave off obesity. They’ll drop low-density lipoprotein or

LDL (“bad”) cholesterol levels in your body and replace

some of them with HDL (“good”) cholesterol levels.

They help your body flush toxins out of its system. But,

that is only the beginning. These foods have special,

individual, unique benefits that cut across the whole

medical spectrum.

Sit back and smile, because you don’t have to give

up everything you crave for the sake of health.

1: Eggs

The first scratch to make on your list of forbidden

foods should be used on the word “eggs.”

One of my friends is a vegetarian, and in the

past few months she also tried to cut out eggs. She

soon found it quite difficult to do so, because eggs

are in so much of what we eat. It’s easy to spot them

on breakfast plates across North America; that goes

without saying. But eggs are critical ingredients in a

huge array of sauces, dressings, dips, and desserts.

Many things would not resemble themselves any

longer if eggs were removed. So my friend tries to

avoid them, but know she slips quite often.

You can trace back our consumption of eggs to

about when we started eating chicken as a food. You

can trace it, but you’ll never figure out when it began.

It is assuredly in the ancient times. Humans have been

consuming eggs and chickens for some time now.

Whichever came first—that long-posed question—is

really a moot point. It was around the 1930s egg

production started to go through significant change.

Before the Second World War, eggs mostly came from

small farms that had fewer than 400 hens. In the few

decades following, technology was introduced, and

by the 1960s, egg production had turned into a major

operation. There are flocks of between 100,000 and

one million hens laying eggs in any one operation. In

total, the U.S. produces roughly 70.5 billion eggs a

year. No joke.

Eggs: Quality and Color

An egg consists of the yellow yolk surrounded by a

liquid see-through egg white, capped off with a shell.

No other food is quite like the egg, which transcends

food groups because of its use in cooking. The colors

of the shell and the yolk tend to vary—but they don’t

have anything to do with the quality of an egg or its

nutritional value.

  • The shell gets its color from the breed of the hen.

It will be somewhere between white and dark

brown. The only difference is price: brown eggs

are generally costlier because the chickens that

lay them are larger birds and require more food.

When farmers pay more, so do consumers.

  • The white, translucent part of the egg is called its

“albumen.” It doesn’t turn white until cooked. If it

has some yellow or green in it, this simply signals

the presence of vitamin B2—quite the opposite of

something to worry about.

  • The yolk’s color depends on what the hen was

eating. There are no artificial colors. It will be

mostly yellow if the hen eats lots of plant pigments

called “xanthophylls.” Medium-yellow yolks

come from a hen’s diet of yellow corn and alfalfa.

Hens fed wheat or barley produce light-colored

yolks. Sometimes hard-cooked or scrambled eggs

can have some green in them. Other than not

looking great, it’s not a health problem. (The cause

is iron found in the hen’s feed, or another cause is a

chemical change when you scramble for too long.)

When anyone discusses Grade AA, A, or B eggs,

they are talking about how big a particular egg is, how

firm the yolk is, and how thick the white inside is. It

is not so much a quality control measure. Then there

are organic eggs, produced when hen food is made

with ingredients that have never touched pesticides,

fertilizer, herbicides, or the like. They are more

expensive, as is organic produce, but worth the price

if you can manage it. Organic eggs will have the same

nutritional content.

Forbidden?

Eggs get a bad rap from those pushing healthy food

choices in our society. The main promoted cause

for concern is the high cholesterol count of eggs

that negatively impacts our heart to the point where,

if you eat enough of them, they put you at greater

risk of heart disease. But this needs some serious

clarification.

First off, yes, the yolk in every egg is very high in

cholesterol for such a small thing. What is also true

is that the yolk contains many B vitamins, including

riboflavin, vitamin A, and iron. Meanwhile, the white

of the egg has no cholesterol at all and no fat. Now,

cholesterol is equated with getting blocked arteries—

which we all know can lead to strokes and heart attacks

and the condition of atherosclerosis. Logically, people

start assuming that, since eggs have cholesterol and

since cholesterol clogs arteries, eggs are not good.

But there is a distinction to be made here: dietary

cholesterol (found in your food) is far different than

blood cholesterol, which is the amount flowing through

your body. These two are not as directly related as

scientists used to think. The cholesterol inside the yolk

does not immediately become blood cholesterol, which

is the real problem that leads to heart conditions. Our

liver actually makes blood cholesterol, which comes in

two kinds: HDL (good) and LDL (bad).

Eggs are considered a forbidden food because of

this misconception about the similarity or difference

between dietary and blood cholesterol. I’ve read several

studies recently showing that adding one or two eggs a

day to your diet does not effect any major changes in

blood cholesterol levels.

There’s also a very interesting study out of the

University of Arizona, published in 1997. Examining 25

years’ worth of dietary research, these scientists came

to the conclusion that it is saturated fat—not dietary

cholesterol—that raises our blood cholesterol levels.1

And eggs are not that high in saturated fat, which would

explain why people who eat a couple of eggs a day

don’t have increased cholesterol levels.

So there you have it. The cold facts on cholesterol,

shredding the egg myth.

Nutritional Profile

So, on the healthy side of the equation, what exactly

do eggs contain? Well, as you read the following bullet

points about the essential nutrients, the ingredients

shouldn’t come as a surprise when you consider that

an egg is meant to contain everything that a baby chick

needs to develop properly.

  • Protein: You get 11% of your daily value of protein

by eating one egg, which has 5.5 g of protein. And

it costs you less than 70 calories to do so. It’s highquality

protein, fresh and natural, and our bodies

crave it. The best part is that the egg whites are

loaded with protein, so if you elect to avoid the

high-cholesterol yolks, you still gain the nutrients.

  • Vitamin K: This oft-forgotten nutrient is packed

into eggs, with one egg netting you 30% of your

daily value. Vitamin K plays a central role in blood

clotting, which is important for healing wounds. It

also helps make bones, in essence gluing calcium

to the bone. It is thought to prevent osteoporosis.

  • Selenium: This powerful antioxidant mineral

protects your heart by empowering enzymes to

keep the artery walls clear and healthy. Selenium

is in the midst of serious discussion about its

seemingly important role in preventing cancer.

  • Choline: We need to get this through the diet for

an adequate supply. Eggs contain a good chunk of

choline, essential for keeping folate levels strong.

One yolk provides 300 μg of choline, and 315 mg

of another form of choline. The nutrient boosts your

brain function, nervous system, and raises your

heart’s health.

  • Iodine: This mineral can be tough to come by

through food. One egg gets you about 15% of your

daily value, which is good. Iodine is critical for your

thyroid gland to work properly.

  • Vitamin B2: Also known as riboflavin, you get about

14% of your daily value in one egg. This essential

vitamin helps convert carbs, fat, and protein into

usable energy. It also functions as an antioxidant,

and is believed to help prevent deteriorating eye

conditions.

  • Tryptophan: This is an essential amino acid that

your body uses, among other things, to make

serotonin and melatonin. You get more than 20%

of your daily value in an egg.

Other nutrients it has, to lesser but still significant

extents, include vitamins B12, B5 and D, molybdenum,

and phosphorus.

Clinical Studies Prove It

Here I’ll let you in on the results of some studies that

back up the fact that eggs aren’t as forbidden as they

might seem. In fact, they are proven to exert some

significant health benefits.

Eggs Improve Your Cholesterol Levels

See, far from making things worse, an egg can make your

cholesterol situation better. Take this study, for instance,

published late in 2004 in the American Journal of Clinical

Nutrition. It took place in northern Mexico, where

residents have diets that contain a lot of fat and have a

high risk of getting coronary artery disease. Researchers

sought to see what adding two eggs to the daily diets

of 54 children would do—specifically to their LDL and

HDL cholesterol levels. (Remember: first is bad, second

is good.)

After a month of eating two eggs a day, the

children’s ratio of LDL to HDL did not get any worse.

And, as a matter of fact, it actually improved. What

improved was the size of those LDL molecules. This is

good, because bigger molecules are less likely to get

stuck in arteries and cause atherosclerosis than smaller

ones are. After one month, 15% of the children shifted

to a “low-risk” status.2

Eggs Do NOT Raise Your Risk of Heart

Disease

Research published in the prestigious Journal of the

American Medical Association confirms that up to

one egg a day is not likely going to affect your risk

of heart disease. The study group was enormous;

totaling more than 117,000 Americans aged 34 to

  1. Importantly, nobody had heart disease, diabetes,

cancer, or cholesterol at the beginning. In other words,

they were pretty healthy.

They wanted to see what relationship there were

between eating eggs and getting heart disease. Over 14

years, about 1,800 got heart disease and 820 people

suffered strokes. Then they looked at all the reasons

why this could happen—smoking, age, genetics, and

other risk factors for heart disease. After adjusting for

everything, the researchers found “no evidence” of any

association between eating eggs and getting stroke or

heart disease. Their results were based upon eating one

egg every day, and applied to both men and women.3

Yolks Could Prevent Dangerous Blood Clots

Reduce your risk of heart disease and stroke by eating

eggs—that’s the conclusion of a study from 2003.

Researchers say proteins found in yolk stop platelet

aggregation, which is a major factor with blood clots.

Those proteins also slow down the body’s creation of

fibrin, a substance that begins the clumping and clotting

process. In essence, the egg yolk is an anti-clotting

mechanism because of the special proteins it contains.4

Eggs Help Protect Your Vision

Can you believe it? Well, eggs have been found to

contain significant amounts of lutein, an antioxidant

nutrient that is documented to prevent cataracts and

macular degeneration. We’ve believed that leafy green

vegetables such as spinach were the best natural place

to get lutein. But recent research suggests the best place

could be eggs—the yolk increases the availability of

lutein because of the cholesterol and choline it contains.

(See, another advantage of cholesterol.) A big study last

year confirmed it: lutein’s availability is higher in eggs

than in other sources such as spinach, and even lutein

supplements themselves.5 Chew on that for a while!

Final Word

The truth is that eggs need not be avoided. The key

is to eat them in moderation. Although many studies

show proof that one egg a day doesn’t raise your risk

of heart disease, I would still recommend not making

eggs a definitive part of your daily diet. But, say, four or

five times a week is perfectly fine, so that you gain the

nutritional value they contain. Many people love eggs,

and wouldn’t consider a breakfast spent without them.

Heck, even the Atkins’ diet proposes them for every

morning meal. If you are going to eat eggs every day,

may I suggest limiting it to one egg per morning? You

also might consider every few days eating a yolkless

egg—frying it up and cutting out the yolk, or cracking

an egg open into a strainer that catches the yolk.

Final point: the way you cook eggs will influence

the amount of oxidized—bad—cholesterol in your

blood. Cooking eggs in high heat is not a great idea,

as the temperature will promote the oxidation. Since

the yolk is the problem here, the one whose delicate

balance can suffer oxidation in high heat, the safest way

to cook eggs is to remove the yolk altogether. And cook

the whites only.

If you want the yolk—because, let’s face it we all

do—here are the two best ways to ensure its cholesterol

won’t be oxidized: 1) boil the egg; 2) poach the egg.

The reason is that the chances of oxidation grow when

the yolk is exposed to air while cooking. Both of these

methods keep it covered. Going by this reasoning, the

worst way to cook eggs is scrambling them.

If you are concerned about your food intake, and need help,

Please call to set up an appointment.

Health and Wellness Associates

Archived Article

312-972-WELL