Eggs

ggs symbolize rebirth, springtime and the cycle of life, which is why we eat them for both of April's major holidays, Easter and Passover. In addition to their symbolic significance, eggs are the gold standard for protein, as well as a good source of iron, folate, vitamin E, riboflavin, and vitamin B12.

A large egg contains just 75 calories, 6 grams of excellent quality protein, 5 grams of fat, just 1.5 grams of saturated fat, and 210 milligrams of cholesterol. Is their cholesterol a big deal? Not as big as it used to be, since we now know that saturated fat and trans fat affect blood cholesterol more than dietary cholesterol, and eggs contain only a small amount of saturated fat no trans fats. Furthermore, the cholesterol in eggs is about 25% lower than we originally thought. Current dietary guidelines recommend keeping dietary cholesterol under 300 milligrams on most days, especially for people with high cholesterol. If you find that you have two or three eggs one day, then don't have any for the next three or four days. However, egg whites can be used freely, since they contain no fat or cholesterol—just protein. New research indicates that eating one whole egg a day does not affect heart disease risk (possibly due to eggs' heart-healthy B vitamins and antioxidants), but the USDA and the American Heart Association still recommend more moderate consumption. There are also varieties of eggs from Eggland's Best and Healthy Horizons that contain four grams of fat, one gram of saturated fat, and 180 milligrams of cholesterol because their chickens are fed a special vegetarian diet that is supplemented with omega 3 fatty acids and vitamin E. Organic eggs from Horizon Organic come from chickens that have not been given hormones, antibiotics, or pesticides and their feed is 100% vegetarian and organic.

The only difference between a brown egg and a white egg is the breed of chicken that laid it. When selecting a brand, color, or size of eggs, open the carton and gently jiggle each egg to make sure it has no cracks and it isn't stuck to the bottom of the carton (a sure sign of a leaky egg). Take 'em home right away and store them in the coldest part of the fridge—never in the door, since they're repeatedly exposed to warm air when the door is opened. Eggs can be stored for four or five weeks, but if you're wondering whether your eggs are fresh, submerge the egg in cold water. A fresh egg will sink. If it floats, it's too old to use. If you're cooking with eggs, you need at least two bowls-one to crack the egg into so you can check for any discoloration, blood, or odor, the second to transfer the acceptable eggs into. Use 3 bowls if you're separating the yolks from the whites. Patience and low heat are essential for producing tender fried or scrambled eggs, since high heat produces tough, watery eggs. Additionally, for more tender scrambled eggs, add just a little water or milk to help tenderize the eggs even more. This month, try my recipe for Matzo Brei.

Chocolate Milk for Champs

ver wondered what the best post-exercise beverage is? Recent research brings to light what many athletes, coaches and sports nutritionists already knew: chocolate milk is the best drink for helping your body recover post-workout.

The study followed nine elite cyclists through strenuous workouts on three occasions. They were given chocolate milk, Gatorade, and Endurox R4 (each of the latter two being specially formulated sports drinks) on different occasions. The cyclists could cycle 50% longer when they drank chocolate milk versus Endurox R4 and equally as long when they compared the chocolate milk with Gatorade. Chocolate milk not only contains electrolytes and calcium but also a great balance of protein and carbohydrates that are important for refueling and repairing muscles.

This is great news for parents with active children since Gatorade contains artificial colors and flavors, which I don't recommend for children or adults, and chocolate milk does not. It's also great news for athletic adults, since I often get asked about what is best to eat or drink after a workout. One caution, though: chocolate milk does have more calories than Gatorade, so if controlling calories is a concern, stick to an 8-ounce serving of chocolate milk and even make it yourself using my recipe for Chocolate Milk, a Kid-Friendly Recipe. As always, look for organic milk, and fat free is preferable.