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egg whites

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In Bombay Times - Ask the expert

Eggs are bad for me?

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Dear Pooja,
I have been an egg lover for years but now that I have reached almost 35, people say i must not have so many eggs in one day. I am not fat, just a little overweight but I end up eating too many eggs in a day. (around three at least) People have asked me to stop eating yolks but that is the tastiest part of the egg, so i cannot! I walk three to four times a week for around 45 minutes… and that is the only exercise i ever do. Should I stop eating eggs? Are they really bad for my age?
Please advise.

Eggs and bad? Never! How can something that has so much nutrition and so little calories ever be bad for you? At only 16 calories, the egg white provides a massive 4 grams of protein and is a 100% reference protein, which means that it all has all the nine amino acids needed for full utilisation by the body. Thus I can easily say that consuming about three to four egg whites can be a safe number for most adult to have on a daily basis. Yes, depending on you lipid profile and other healthy parameters, the number of yolks you can have weekly will have to be decided. The yolk may be tasty (for some) but there is some caution needed while having this daily – therefore discuss this with your doctor or nutritionist to get the exact count.

But egg whites are the safest, healthiest and most easily accessible form of complete protein that one should try and include daily. It helps one get better muscle tone, weight loss, stronger and longer hair and nails, lesser sugar cravings, better stamina, more attention and retention powers while studying, lesser aches and pains and this list is endless. Therefore let nobody fool you into stopping the egg whites Shikha, enjoy them daily – guilt free!

 

 

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In Bombay Times - Ask the expert

My daughter suffers tremendously during her menstrual cycle – help!

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Dear Pooja,
My 17-year-old daughter suffers tremendously during her menstrual cycle every month. During those days, she barely eats and says most foods make her feel nauseous. Are there foods that will help ease her symptoms? Should she avoid certain foods? Does staying active help? Please advise.

 

Painful periods is a very common problem among teenage girls and women which hinder their normal school related, household or job work. Although some pain during periods is normal, excessive pain is not. The medical term for the same is dysmenorrhea.

Now the diet during these days is the most important and not eating is going the make the symptoms of discomfort worse. A diet rich in carbohydrates (roti, rice, bread, puha, upma and the like) having a good focus of good quality protein (egg whites for non vegetarians and soya, quinoa, pulses for the vegetarians) helps to continue the wear and tear functions of the body smoothly which is high during monthly menstruation due of uterine wall breakdown. So make sure you feed her some of these foods in the any form that she likes – the cuisine, style of cooking and taste can be adjust to suit her taste buds but eating is most essential.

A diet rich in vitamin B6 or pyridoxine helps ease period pain. Include fish, beef, starchy vegetables like potato, banana , rice, fortified cereals in your diet to get good quality B6 or even a supplement (50-100mg) a few days prior to, during and 3-4 days post completion of your periods every month is a good way to alleviate this pain. Among other aids – a warm water bag or heating pad applied to the lower belly area, light circular massage on the abdomen, warm beverages, warm shower or bath and light exercise all help to ease the pain. Good luck!

 

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In Bombay Times - Ask the expert

What should I eat every two hours?

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Dear Pooja,
I have erratic work hours and don’t get to eat on time. I do carry small snack pouches with walnuts, almonds, anjeer and small boxes of kurmura. I munch on fresh fruits between meetings sometimes. These help me through the day. However, after seven in the evening, sometimes our conference meetings last for continuous hours (8pm to 11pm). I know it is not right to eat late but staying up for so long  (I reach home by midnight) makes me very hungry. What is the ideal food / drink that i can have before i sleep? I cant go to bed so hungry but I dont want to eat anything heavy or anything too sweet.

 

So happy to hear that you have learned the magic of eating small frequent snacks through the day and carry a handbag as heavy as mine – stuffed with more food than any other little things! LOL! Keep that up!

Of course you can’t sleep on an empty stomach – no one can. I know people have their own busy chaotic schedule and food doesn’t fit into the pattern many times. But you are doing a great job through the day and you could continue doing the same through the latter end as well. I’d suggest you should have your dinner early just before you enter these long marathon meetings. It could be simple frankie wraps or stuffed rotis or mixed rice with sprouts and veggies or a sandwich (all of these taste fine even when eaten cold). Through the meetings you could just gobble down a biscuit or some chana on your way in or out  of a quick loo break – that way you still eating two hourly. And then once your home you are not ravenous since you ate a filling meal at 8pm (and every two hours in between) so now you could have a warm soup or a bowl of dal or a cup of milk with little fruit immediately as you reach. By the time you unwind and get into bed a good 30-45 minutes have passed and you are then good to call it a day and snooze! Good luck! And never stop the small frequent snacking.

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In Healthy Recipes

OMELETTE WITH MUSHROOMS

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Ingredients:

  • 2 egg whites,
  • 5-6 mushrooms thinly sliced,
  • 2 flakes garlic,
  • 1/2 onion finely chopped,
  • 1/2 tsp mixed herbs,
  • salt and pepper to taste.

Method:

Heat 1/2 tsp oil in a pan.

Add garlic and onion and saute well, then add sliced mushrooms, mixed herbs and salt and saute till done.

Beat the egg whites till soft peaks are formed add salt to taste.

In a frying pan heat the remaining oil add the egg whites when it sets a little put the mushroom mixture in the centre and keep on slow flame till done.

When ready fold the omelet into half and serve.

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In Healthy Recipes

EGG WHITE SALAD WITH BELL PEPPERS

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Ingredients:

  • 4 egg whites cut into cubes,
  • 1/4 each of red and yellow bell peppers,
  • 1 stalk of celery finely chopped,
  • few pieces of broccoli
  • 1 chopped carrot
  • handful of boiled rajma
  • handful of boiled corn
  • 1 tbsp dijon mustard paste,
  • jalapenos to taste,
  • salt and pepper to taste.

Method:

In a bowl add all the ingredients together and toss the salad till well coated.

This can be eaten hot or cold.

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In layer3

TOMATO EGG DROP SOUP

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Ingredients:

  • 2 cups chopped tomatoes,
  • 1/2 cup chopped onions,
  • 1/2 tomato ketchup,
  • 2 tsp coriander leaves,
  • 2 tsp soya sauce,
  • 3 egg whites,
  • 1/4 tsp pepper,
  • 1 tsp oil,
  • 2 tbsp corn flour,
  • 1/4 tsp chilly powder,
  • salt to taste,
  • 3 cups water or vegetable stock

 

Method:

Heat oil and add chopped onions and saute for 2 minutes in a soup pan.

Add tomato ketchup and cook for a while.

Add chopped tomatoes and cook for 3-4 minutes.

Add water or vegetable stock and bring to a boil, add soya sauce, salt and pepper. Dissolve corn flour and add to the soup, boil until thick.

Beat egg whites till fluffy and add to the soup. Add coriander and serve.

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In Healthy Recipes

BOILED EGGS IN MUSHROOM SAUCE

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Ingredients:

  • 4 boiled eggs,
  • 100-150 gm mushrooms,
  • 11/2 tbsp maida, 11/2 cup of skimmed milk,
  • salt, pepper and mustard to taste,
  • a few drops of lemon juice,
  • 2 tbsp chopped parsley or coriander,
  • 2 green chillies-deseeded and chopped.

Method:

Cut the eggs into two halves and discard the yolks.

Place in a baking dish sprinkle some salt and pepper. Heat 1 tsp of olive oil in a pan and add chopped mushrooms, stir for 1-2 mins till soft.

Sprinkle the maida on the mushrooms and saute till light brown.

Lower heat and add milk.

Boil till milk thickens add salt, pepper, mustard powder, few drops of lemon juice and parsley or coriander leaves.

Add green chilies.

Pour the sauce over the eggs sprinkle breadcrumbs on top and bake for 7-10 mins.

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In layer1

EGGY MIX ON TOAST

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Ingredients:

  • 6 boiled egg whites,
  • 4 bread slices,
  • 2 cups skimmed milk,
  • 3 tbsp wheat flour,
  • 1 diced capsicum,
  • 1 small onion,
  • 2 green chilies,
  • Salt and pepper to taste.

Method:

Grate the egg whites. Mix milk and flour in pan and keep to boil. Add all the ingredients. Now apply this mixture generously on bread slices. Grill it in the oven till crispy. Cut and serve.

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In Healthy Recipes

Healthy Scramble – Egg Whites

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Ingredients:

  • 6 eggs ,
  • 1cup skimmed milk,
  • 1/2cup chopped mushrooms,
  • 1 diced capsicum chopped,
  • 1tsp oil
  • 1 green chilli chopped into two
  • salt and pepper to taste

Method:

Separate the egg yolks from white and discard the yolks ( or use it for conditioning ur hair).

Beat the egg whites and  keep them aside .

Take a thick bottom pan and put it on heat. Add 1tsp oil, put the green chilli.

Sauté mushrooms, add egg whites and stir. Then add milk and keep stirring. Add capsicum, salt and pepper. Serve hot.

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In Articles to munch on

HOW VITAMIN B12 IS GOOD FOR WEIGHT LOSS BODY?

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Not much is known about vitamin B12. People usually aren’t aware of its vital role in keeping the human body together. B12, an integral part of the B complex group of vitamins, is responsible for many things that we take for granted ­ it helps in the conversion of carbohydrates into glucose, pushes up our energy levels and keeps lethargy at bay. It is vital in regulating both the nervous and digestive systems, which implies that adequate quantities of this vitamin decrease stress, fight depression and keep the brain from shrinking.

B12 also helps shield you from heart disease by regulating your cholesterol levels and protecting you from high blood pressure and stroke. It is, in addition, crucial to the maintainence of your nails, skin and hair. It also keeps you looking young as it aids in skin cell renewal. Wait, it’s not over yet.

This vital vitamin has a role to play in your body’s metabolism and helps in producing the all-important red blood cells. And when it’s done with that, it moonlights as an anti-cancer superhero, fighting colon, breast, lung and prostate cancer. Phew! Like all things we take for granted, B12 is missed only when its levels drop. Many conditions affect the body’s ability to absorb this vitamin’, ranging from severe anaemia to the thinning of the stomach lining, to diseases that affect the small intestine (celiac disease and Crohn’s disease). Problems with the immune system like lupus or Grave’s disease and heavy drinking also interfere with the way B12 is absorbed by the body.

But all’s not lost. And even if it has, it can easily be regained. 
B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

But all’s not lost. And even if it has, it can easily be regained. B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

For those with severe B12 deficiency, intramuscular doses is a medically-approved way of compensating the lack of it. The best part about this vitamin though is that it is water-soluble, which means that after the necessary levels get absorbed by the body, the extra amounts are excreted naturally by your body.

But don’t self medicate. You need to check with your doctor before deciding how exactly to tackle a B12 deficiency. Sometimes it could be symptomatic of a larger problem.

If you are feeling chronically tired, get your B12 levels checked. The prescription may be as simple as eating more B12-rich foods or popping a pill.

Vitamins B12 is very important for good immunity, energy, stamina and to prevent hair-loss.

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