Santa Fe Eggs

Ingredients

1 cup dried black beans
4 cups water
1 lb whole plum (Roma) tomatoes, chopped
1/4 cup chopped green chilies
3 teaspoons chili powder
3/4 teaspoon ground cumin
1/2 teaspoon unsweetened Dutch-process cocoa
3 tablespoons chopped fresh cilantro (fresh coriander)
1/4 teaspoon ground cayenne pepper
4 eggs
1/4 cup grated reduced fat cheddar cheese
2 tablespoons chopped green (spring) onions, green and white parts

Method

  1. In a large pot over high heat, combine the beans and water and bring to a boil. Reduce the heat to medium and cook for 1 hour, skimming away the gray foam that appears. Drain well.
  2. In a large nonstick frying pan over medium heat, combine the beans, tomatoes, chilies, chili powder, cumin and cocoa. Bring to a boil, reduce the heat to medium-low and simmer until the mixture thickens, about 15 minutes.
  3. Stir in the cilantro and cayenne.
  4. One at a time, break the eggs into a small bowl and carefully slip on top of the simmering liquid. Cover and poach the eggs until they are just cooked, about 7 minutes.
  5. Remove from the heat, sprinkle with the cheese, cover and let stand for 1 minute.
  6. To serve, divide among 4 individual bowls. Top each with an equal amount of the onions.

Makes 4 servings.

Source: Cooking for Healthy Living

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In Pictures: Home-cooked Breakfasts

Best Breakfasts for Losing Weight

Zawn Villines wrote . . . . . . . . .

Some people believe that breakfast is the most important meal of the day and that eating breakfast increases weight loss. But is this true? And, if so, which are the best breakfast foods for weight loss?

There is little evidence to support the idea that eating breakfast can increase weight loss. Breakfast is just another meal. That said, eating breakfast can give a person energy for the day. This may reduce the risk of overeating and, in this way, support weight loss efforts.

This article explores the best breakfast foods to eat to aid weight loss. It also discusses breakfast options to suit vegetarian, vegan, and restricted diets. Read on to learn all there is to know about eating breakfast and losing weight.

Breakfast food tips

To get the most out of breakfast, it is best to eat nutrient dense foods. These foods offer more nutritional value per calorie, which may help a person feel fuller longer.

Here are some breakfast food tips that may support weight loss:

Eat fiber-rich foods

People trying to lose weight may benefit from eating fiber-rich foods for breakfast and throughout the day.

A 2015 study found that diets rich in fiber helped people lose more weight and improved symptoms of metabolic syndrome. Metabolic syndrome is a risk factor for diabetes.

Other studies link fiber to better health and more weight loss. For example, a 2012 study found that adolescents who ate more fiber had less visceral fat and less inflammation.

Eat more protein

Eating more protein for breakfast or at any other time of day may support weight loss.

Numerous studies link higher protein diets to more weight loss. A 2014 analysis suggests that protein may help people feel fuller, reducing overeating. People may also burn more calories when they eat protein.

Protein-rich foods are generally rich in other nutrients, allowing a person to get a wide range of nutrients without consuming lots of calories.

Avoid high calorie options

Try to avoid foods that are high in calories and low in nutrients. Reducing calorie intake at breakfast time and throughout the day may help a person lose weight.

To cut down on calories, avoid adding sugar to breakfast foods. A healthy oatmeal breakfast can become a sugar-laden, high calorie meal when a person adds lots of brown sugar. Select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

Be mindful of the role of drinks in calorie content. A glass of orange juice typically contains more than 100 calories but offers little nutritional value. Opt for eating the whole fruit rather than drinking juices.

Eat whole foods

Eating whole foods instead of processed foods may help a person lose weight. Try replacing white bread, pasta, and bagels with whole grain options.

Whole grain offers more nutritional value and may reduce the risk of some types of heart disease. Because whole grains are rich in fiber, they may support weight loss and reduce constipation.

Should you eat breakfast?

With interest in intermittent fasting increasing, some people are now opting to skip breakfast altogether. But does skipping breakfast support weight loss?

Not eating breakfast may support weight loss because it means a person goes longer without consuming calories, which may lead to a lower total calorie intake throughout the day.

However, skipping breakfast may not support weight loss for everyone. For some people, skipping breakfast leads to overeating at lunchtime. In this way, skipping breakfast may lead to higher overall calorie consumption, undermining weight loss.

Research around breakfast and weight loss is inconclusive. A 2019 BMJ meta-analysis and systematic review suggests that skipping breakfast may support weight loss. Examining 13 trials, researchers found that not eating breakfast offered modest decreases in weight.

However, the study’s authors also note that the data is not strong. Other factors might account for the difference. Scientists need to do more research to fully understand whether avoiding breakfast is an effective weight loss strategy.

Breakfast foods for vegans

As for all people, it is essential for people who follow a vegan diet to consume sufficient protein. Consuming protein helps people to feel full, which may support weight loss.

Vegan breakfast foods may be a healthful option for anyone wanting to limit meat consumption or add variety to their diet. Also, eating more vegetables increases a person’s fiber and nutrient intake.

Many vegan breakfast options are rich in protein, fiber, and other nutrients. Here are some vegan breakfast foods to try:

  • vegan scramble (using tofu instead of eggs) and kale, broccoli, or spinach
  • peanut or almond butter on whole grain toast
  • oatmeal with blueberries, strawberries, or raspberries and an optional teaspoon of honey
  • whole grain cereal with soy or almond milk
  • avocado toast on whole wheat bread, seasoned with lemon juice and sea salt
  • tofu omelet
  • vegan BLT made from soy bacon, lettuce, tomato, and whole grain buns
  • mixed nuts
  • rolled oats with peanut butter
  • smoothie with avocado, banana, frozen berries, and a teaspoon of honey

Breakfast foods for vegetarians

Vegetarians can choose from a wide variety of delicious breakfast foods. Adding dairy products makes it easy to get plenty of protein to support weight loss.

A 2011 study compared the diet of vegetarians to nonvegetarians. Researchers found that vegetarian diets were more nutritionally dense. This may be because vegetarians eat more fruits and vegetables than meat eaters. The study’s authors also suggest that a vegetarian diet may support weight loss.

Here are some vegetarian breakfast ideas:

  • whole grain cereal with 1% milk
  • Greek yogurt with berries
  • plain vanilla yogurt with bananas
  • two slices of white cheddar cheese with a handful of mixed nuts
  • hard boiled egg sprinkled with salt
  • avocado with cottage cheese and hot sauce
  • poached eggs on whole grain toast
  • scrambled eggs with hot sauce instead of cheese or salt

Breakfast foods for meat eaters

While meat is high in many nutrients, it is also a high calorie food due to its fat content. Lean meats and poultry contain less fat and calories than red meats, so choosing these types of meat is a good option for meat eaters hoping to lose weight.

Reducing the amount of meat in each meal and replacing it with nutrient-rich, high fiber vegetables may also help.

The following meals can support healthy weight loss:

  • grilled chicken sandwich with lettuce on whole grain bread
  • Canadian bacon with yogurt or eggs
  • turkey sausage scramble with lots of vegetables

Breakfast for people with dietary restrictions

Having allergies or an underlying health condition need not affect a person’s enjoyment of breakfast. There are plenty of alternatives available.

Here are some breakfast options for people with dietary restrictions:

Food allergies

Many people have food allergies or sensitivities to lactose, nuts, and eggs, which many breakfast foods contain. Fortunately, there are many substitute options available:

  • Lactose intolerance: Lactose free milk and milk substitutes, such as almond milk, can be good options for people with lactose intolerance.
  • Nut allergies: Lentils, chia seeds, and quinoa can be healthful options for people with nut allergies.
  • Egg allergies: People who cannot eat eggs should consider lean meats, nut butter, and nuts instead.

Celiac disease

For people with celiac disease or a gluten intolerance, finding breakfast options that do not contain gluten is essential.

Many food stores sell gluten free versions of common breakfast items, including:

  • bagels
  • pancakes
  • cereals

Another gluten free breakfast idea involves serving high protein foods, such as eggs or lean meats, with wilted spinach and cooked tomatoes.

Diabetes

People with diabetes must keep their blood sugar levels consistent. Skipping breakfast may not be healthful for people with diabetes, particularly if they take medication for their condition. People who take medication for their diabetes typically need to consume some carbohydrate to manage their blood sugar levels.

Here are some breakfast options for people with diabetes:

  • scrambled eggs with wilted spinach
  • hard boiled eggs
  • a handful of nuts
  • lean meats with spinach or kale

Summary

Breakfast habits can support weight loss but how this works varies from person to person. Eating breakfast may aid weight loss for some people as they stay fuller for longer, which prevents snacking during the day. For others, skipping breakfast supports weight loss because it leads them to consume fewer calories overall.

Losing weight requires a person to burn fewer calories than they eat. To sustain weight loss, a person must stick to a reduced calorie diet and pair this diet with more activity. To make sustainable dietary changes, it is vital that a person finds healthful foods they enjoy eating.

Highly restrictive diets are often difficult to follow. Instead, incorporate a few treats and find nourishing, low calorie foods that taste good. A dietitian or doctor can help a person develop the right meal plan for their needs.

Source: Medical News Today

Commonly Used Antibiotics May Lead to Heart Problems

wrote . . . . . . . . .

Scientists have shown for the first time a link between two types of heart problems and one of the most commonly prescribed classes of antibiotics.

In a study published today in the Journal of the American College of Cardiology, researchers at the University of British Columbia (UBC) in partnership with the Provincial Health Services Authority’s (PHSA) Therapeutic Evaluation Unit found that current users of fluoroquinolone antibiotics, such as Ciprofloxacin or Cipro, face a 2.4 times greater risk of developing aortic and mitral regurgitation, where the blood backflows into the heart, compared to patients who take amoxicillin, a different type of antibiotic. The greatest risk is within 30 days of use.

Recent studies have also linked the same class of antibiotics to other heart problems.

Some physicians favour fluoroquinolones over other antibiotics for their broad spectrum of antibacterial activity and high oral absorption, which is as effective as intravenous, or IV, treatment.

“You can send patients home with a once-a-day pill,” said Mahyar Etminan, lead author and associate professor of ophthalmology and visual sciences in the faculty of medicine at UBC. “This class of antibiotics is very convenient, but for the majority of cases, especially community-related infections, they’re not really needed. The inappropriate prescribing may cause both antibiotic resistance as well as serious heart problems.”

The researchers hope their study helps inform the public and physicians that if patients present with cardiac issues, where no other cause has been discovered, fluoroquinolone antibiotics could potentially be a cause.

“One of the key objectives of the Therapeutic Evaluation Unit is to evaluate different drugs and health technologies to determine whether they enhance the quality of care delivered by our programs or improve patient outcomes,” said Dr. Bruce Carleton, director of the unit and research investigator at BC Children’s Hospital, a program of PHSA. “This study highlights the need to be thoughtful when prescribing antibiotics, which can sometimes cause harm. As a result of this work, we will continue working with the BC Antimicrobial Stewardship Committee to ensure the appropriate prescribing of this class of antibiotics to patients across British Columbia, and reduce inappropriate prescribing.”

For the study, scientists analyzed data from the U.S. Food and Drug Administration’s adverse reporting system. They also analyzed a massive private insurance health claims database in the U.S. that captures demographics, drug identification, dose prescribed and treatment duration. Researchers identified 12,505 cases of valvular regurgitation with 125,020 case-control subjects in a random sample of more than nine million patients. They defined current fluoroquinolone exposure as an active prescription or 30 days prior to the adverse event, recent exposure as within days 31 to 60, and past exposure as within 61 to 365 days prior to an incident. Scientists compared fluoroquinolone use with amoxicillin and azithromycin.

The results showed that the risk of aortic and mitral regurgitation, blood backflow into the heart, is highest with current use, followed by recent use. They saw no increased risk aortic and mitral regurgitation with past use.

Etminan hopes that if other studies confirm these findings, regulatory agencies would add the risk of aortic and mitral regurgitation to their alerts as potential side effects and that the results would prompt physicians to use other classes of antibiotics as the first line of defense for uncomplicated infections.

Source: University of British Columbia


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