Health & Fitness

By Alexis Lardieri

In honor of Breast Cancer awareness, BN has teamed up with renowned nutritionist and family advocate, Elizabeth Ward and Eggland’s Best to support the Susan G Komen for the Cure foundation. As one of the largest foundations in the world, Susan G Komen for the Cure has helped distribute $93 million to local communities, providing more than 600,000 women with free screenings and helping to increase the current number of breast cancer survivors in the U.S. to 2.5 million.

Through November 15, Eggland’s Best will feature the signature “EB” stamp with the Susan G. Komen Running Ribbon on all varieties of EB farm fresh eggs and will be donating $50,000 to support Susan G. Komen in their pledge to increase awareness and end the fight against breast cancer.

BN is honored to contribute to such a wonderful cause and has teamed up with Elizabeth Ward to share how you can start taking action to reduce your risk of breast cancer. Ward recommends making the following modifications in your diet and lifestyle.

Ward explains that common risk factors associated with the disease are family history, increased weight, lack of exercise, and diet. Ward suggests maintaining a healthy weight by exercising at least four hours per week. She also recommends eating smart by limiting your calorie intake, increasing the amounts of vitamin D and Chloine in your diet, and limiting the amount of alcohol consumed.

“You eat food, not nutrients, so it’s important for you to start thinking in those terms. You need to increase the nutrient-rich foods in our diets, including whole grains, vegetables, fruits, and lean sources of protein, such as lean meat, fat-free and low-fat milk and yogurt, and Eggland’s Best eggs,” says Ward. “In addition, pay attention to the amounts of Choline in your diet. This is an essential vitamin for women,” says Ward. Because there is no supplement available on the market, women must rely solely on food. The ideal dose of Choline is 425 mg per day. Eggland’s Best offer 25 percent of this daily value in just one egg! They also offer 10 times the Vitamin E, 2 times the Vitamin D, and 2 times the omega 3’s then regular eggs, which make them a needed staple in any woman’s diet—and only 70 calories to boot.

Ward released the following recipes from her upcoming book, My Plates for Mom, soon to debut in stores. Each recipe is super simple and contains high amounts of Vitamin D and Choline along with low amounts of cholesterol.

Breakfast – Eggs Florentine Wrap:

Ingredients: 1 egg, 1 tablespoon feta cheese,1 tablespoon trans-fat free tub margarine, ¼ medium onion, diced, 1 cup fresh baby spinach, packed, roughly chopped, 1 (7- to 8-inch) whole-wheat tortilla or sandwich wrap, fresh ground black pepper to taste.

In a medium bowl, beat egg. Add feta cheese and set aside. Heat a large skillet over medium heat. Add half the margarine. Add onions and cook until translucent. Add spinach to the pan and cook until just wilted, about one minute. Place onion and spinach mixture in a small bowl and set aside. Add remaining margarine to skillet, lower heat to medium-low, and add the egg mixture. Scramble egg mixture until cooked. Add spinach and onion mixture back to pan and mix with eggs. Place this mixture in the center of the tortilla. Roll up to eat.

Stats per serving: 263 calories; 18 grams carbohydrate; 3 grams fiber;17 grams fat; 6 grams saturated fat; 12 grams protein; 439 milligrams sodium; 219 milligrams cholesterol; 120 milligrams calcium.

Lunch – Salmon Salad: (Makes 4 servings)
Serve salmon over a bed of fresh spinach or romaine lettuce for a change of pace.

Ingredients: 12 ounces of boneless, skinless salmon from a can or pouch, or other cooked salmon, ½ cup Panko breadcrumbs, ½ cup minced red onion, 2 tablespoons lemon juice,1 tablespoon low-fat mayonnaise, ¼ teaspoon freshly ground pepper, 8 slices pumpernickel bread, 8 large tomato slices, 4 large romaine lettuce leaves
In a medium bowl, combine salmon, breadcrumbs, onion, lemon juice, mayonnaise, and pepper. Place equal amounts of salmon salad on 4 slices of bread; top with 2 slices tomato and romaine leaves. Top with remaining bread slices.

Stats per serving (one sandwich): 347 calories; 40 grams carbohydrate; 5 grams fiber; 8 grams fat; 1 gram saturated fat; 30 grams protein; 804 milligrams sodium; 59 milligrams cholesterol; 90 milligrams calcium.

Stats per serving (¼ recipe without bread): 206 calories; 12 grams carbohydrate;1 gram fiber; 6 grams fat; 1 gram saturated fat; 25 grams protein; 425 milligrams sodium; 59 milligrams cholesterol; 50 milligrams calcium.

Snack – Mango and Black Bean Salsa (Makes 2½ cups)

Ingredients: 2 cups diced fresh mango, 2 cups black beans, rinsed and drained, if canned ½ cup diced red onion, 1 to 2 tablespoons finely chopped, seeded jalapeno pepper, 2 tablespoons chopped fresh cilantro, 2 tablespoons lime juice, ½ teaspoon salt

In a medium bowl, combine all ingredients. Refrigerate.

Stats per serving (¼ cup): 69 calories; 14 grams carbohydrate; 4 grams fiber; 0 grams fat; 0 grams saturated fat; 3 grams protein; 199 milligrams sodium; 0 milligrams cholesterol; 10 milligrams calcium.

Dinner – Steak Tacos with Salsa Mole (Makes 6 tacos)

Ingredients: pinch of each: ½ teaspoon salt, fresh ground black pepper, crushed red pepper, dried thyme, dried rosemary, onion powder 1½ pounds top sirloin steak, trimmed, 6 (8-inch) tortillas

Heat the grill, or coat a 12-inch skillet with cooking spray and heat over medium-high heat. In a small bowl, combine the salt with the pepper, red pepper, thyme, rosemary, and onion powder. Rub the steaks with the salt mixture. Grill or broil the steaks for 5 minutes on each side, turning once. Remove from the heat and let rest. Cut into thin slices and keep warm.

Salsa Mole: (Makes 2 cups)

Ingredients: 1 cup fresh tomato salsa, 1 cup fresh guacamole, 2 tablespoons lime juice, 2 tablespoons chopped cilantro.

Combine all ingredients in medium serving bowl. Refrigerate.

Stats per serving: (¼ cup): 94 calories; 6 grams carbohydrate; 3 grams fiber;1 gram saturated fat; 2 grams protein; 229 milligrams sodium; 0 milligrams cholesterol; 20 milligrams calcium.

Stats per serving: (1 taco): 357 calories; 31 grams carbohydrate; 3 grams fiber; 12 grams fat; 3 grams saturated fat; 31 grams protein; 788 milligrams sodium; 40 milligrams cholesterol; 140 milligrams calcium.

Pasta with Sun Dried Tomatoes, Spinach, and Garbanzo Beans: (Makes 4 servings)

Ingredients: 8 ounces whole-wheat ziti pasta, uncooked, 8 pieces sun dried tomatoes, chopped into ¼-inch pieces ¼ cup hot or boiling water, 2 tablespoons olive oil, 10 ounces fresh baby spinach (about 10 cups packed leaves), 1 (15.5-ounce) can cannelloni beans (white kidney beans), drained and rinsed

Cook pasta according to package directions. Drain and keep warm. Meanwhile, in a small bowl, soak tomatoes in ¼ cup hot or boiling water for about 5 minutes. Do not discard fluid. In a 12-inch skillet, heat olive oil over medium heat. Add half the spinach and cook until just wilted. Remove from pan and reserve. Repeat with remaining spinach. Add first batch of spinach back to the pan. Add tomatoes and their soaking liquid and the beans. Toss to combine well. Add warm pasta to the pan and toss to coat. Serve.

Stats per serving: 375 calories; 64 grams carbohydrate; 11 grams fiber; 8 grams fat; 1 gram saturated fat; 17 grams protein; 307 milligrams sodium; 0 milligrams cholesterol; 160 milligrams calcium.

Originally published October 2011
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