After a devastating rendevouz with his doctor, Eric Isaac decided to change his diet. Here is one of his new breakfast recipes. By Eric Isaac
Today I end my love affair with sugar.
Let me back up a bit. It actually ended about 2 months ago after a brief phone call with my doctor in which he told me, “You have the liver of an alcoholic”. You could say I was a bit devastated. I should have known that after a lifetime of poor diet choices that it would lead to something but I never thought it would be my liver. This is a potentially serious condition that, at this point, is completely reversible. The time to act is now.
A few months before, I had started readingThe 4-Hour Bodyby Timothy Ferriss. I had quickly lost interest before I even got to the diet part of the book, which was like chapter 3. (Yeah, I lose interest that quick—I blame the ADD.) After I got the news, I picked the book back up immediately and reread the entire diet section. I skipped the sex machine part of the book, for obvious reasons.
After reading that book, I jumped over to a recommendation from a 4HB friend calledWhy We Get Fat and What To Do About Itby Gary Taubes. This is the definitive book on why carbs, specifically simple carbs like sugar and starch are so bad for our bodies. But it’s even more specific on why fat and protein are NOT bad for you, even in large amounts. I say fat first, because realistically, when looking at the calorie to gram ratio, fat is more than twice as large.
I now follow the 4HB diet as a lifestyle change, not as a diet. I make a point to pack in protein and complex carbs from beans and lentils into every meal. But more importantly, my fat content, especially the fat content from animal fat, is even higher than it ever was. I don’t go out of my way to find animal fat, I’m just not as scared of it any more.
That said, my girlfriend is a vegetarian, which means no animal fat for her. The protein sources are limited when you factor out the occasional soy product, which really isn’t good for anyone, let alone women. I think coping with that, has made life a little more difficult for her. Even more difficult is packing in 30 grams of protein a day for breakfast. I doubt either of us came anywhere near that in the morning. For her busy full time schedule, it makes it even more challenging so I’ve developed a recipe to make it a little easier on her:
Preheat oven to 350 degrees. Spray a cupcake tray with nonstick spray or grease with oil.
Add eggs to a large bowl, mix with a whisk, then add spinach, lentils, and spices.
Using a half cup measure, pour mixture into cupcake tins. I like to additionally mix it around with the measuring cup before scooping and pouring as the lentils tend to sink to the bottom. It’s important to keep a good mix of egg and lentils.
Bake for 18-20 minutes or until completely set in the center. Remove from oven, let cool. This is important for having a clean pan when you take them out of the tray. If you try to remove them still hot, they will crumble.
As the cool they shrink enough that they pop out with ease, leaving nothing behind, as long as you’ve coated the pan with enough oil.
I’ve also recently played around with different protein sources other than lentils. I did chickpeas and black beans recently and I found that I actually loved them more than the lentils. But the lentils are smaller and denser so you can pack in more protein per square inch. When you are eating these every day for breakfast, it’s best to mix it up every once in a while.
Eric Isaac
Eric Isaac is an American food and travel photographer based out of NYC. His blog, SnapFood, highlights food in and around new york as well as what he discovers in his travels throughout the world.
"They can be packed with added sugar and low in fiber, sending your blood sugar levels on a roller coaster before you even get to work," says Charlotte Martin, MS, RDN, CSOWM, CPT. Yet, muffins can be a healthy breakfast option if you make them at home yourself.
The ideal whole-egg to egg-white ratio for a batch of egg muffins is 6 whole eggs plus 4 egg whites. This makes them higher in protein, but keeps them from being spongy. Watch the Water Content. If your egg muffins are soggy, you likely used a lot of veggies with high water content.
They're a quick grab-and-go option, and they're packed with protein — which, when compared with carbs, causes much smaller increases in blood glucose and helps keep you full throughout the morning. For a base recipe, mix eggs, cheese, and whatever veggies you have on hand.
Toasting an English muffin seems simple enough, but there is one key rule about it — it needs to be whole wheat. A high-fiber, low-fat option with calcium, phosphorus, magnesium and selenium, whole wheat English muffins make a great weight loss breakfast food.
Now that we are done comparing these two breakfast treats, you can see that English muffins are considered healthier. English muffins have fewer calories than bagels, yet similar amounts of fiber and other nutrients.
If there isn't enough egg, your batter or dough may not be able to hold its structure or could end up overly dry or dense. On the other hand, if there is too much egg, your baked goods could lose their shape due to excess liquid, or have a rubbery (or even overly cakey) texture depending on the recipe.
Both yogurt and buttermilk are good substitutes for eggs. It's best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe. You can use 1/4 cup (60 g) of yogurt or buttermilk for each egg that needs to be replaced. This substitution works best for muffins, cakes, and cupcakes.
The Muffin Ratio: 2:2:1:1, flour to liquid to fat to eggs. The magic ratio for muffins in 2:2:1:1. This means 2 parts flour to 2 parts liquid to 1 part fat to 1 part eggs.
On average, a McMuffin contains around 300 calories, along with 13 grams of fat, 29 grams of carbohydrates and 17 grams of protein. That's not all, though. It also delivers essential vitamins and minerals like calcium, iron and vitamin C. Overall, it's quite a decent package.
Both research and health experts indicate that individuals living with type 2 diabetes, or at risk of developing type 2 diabetes, can include between 6 - 12 eggs per week as part of an overall healthy diet. So you can enjoy up to 2 eggs, 6 times a week.
Supersized burgers, fries, and milkshakes are the mainstays of popular spots like Wendy's, McDonald's, and Burger King. None are ideal choices if you have diabetes, but most fast food chains now offer items that are healthier and will fit nicely into a diabetes eating plan.
Flatbread muffins are often served toasted for breakfast. They may be served with butter or margarine, and topped with sweet toppings, such as jam or honey, or savoury toppings (e.g., round sausage, cooked egg, cheese or bacon).
Some muffins can be high in sugar, fat, and calories, which can contribute to weight gain and other health problems if consumed in excess. However, there are also healthier muffin options that can provide beneficial nutrients and fit into a balanced diet in moderation.
Is an English muffin better for you than bread? A. English muffins are slightly healthier than bread because they include fewer calories, carbohydrates, fats, and sugar than bread. However, both have a high carbohydrate content, which can offer energy throughout the day, and many nutrients.
In my opinion, these chocolate muffins make for the perfect breakfast because they are not too sweet and are still a luscious indulgence to start well the day. Pair with a fruit bowl and there you go with an healthy yet super delicious breakfast.
Introduction: My name is Dean Jakubowski Ret, I am a enthusiastic, friendly, homely, handsome, zealous, brainy, elegant person who loves writing and wants to share my knowledge and understanding with you.
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