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healthy living May 18, 2013

Egg White vs. Egg Yolk: Which Is Healthier?

Chock-full of protein, eggs are a quick and easy way to get protein any time of the day.

Chock-full of protein, eggs are a quick and easy way to get protein any time of the day. From omelets in the morning to quiche at night, you may be shying away from the yolks to save calories and cholesterol. The yolk may contain all the fat, but it also contains most of the vitamins and nutrients. Take a look at the comparison below to see what you may be missing when you hold the yolks.

	1 egg white	1 egg yolk
Calories	16	54
Total fat (g)	0	5
Saturated fat (g)	0	2
Cholesterol (mg)	0	210
Sodium (mg)	55	8
Carbs (g)	0	1
Fiber (g)	0	0
Sugars (g)	0	0
Protein (g)	4	3
Vitamin A (IU)	0	245
Vitamin B12 (mcg)	0	0.3
Vitamin D (IU)	0	18.2
Calcium (mg)	2.3	21.9
Folate (mcg)	1.3	24.8
Potassium (g)	53.8	18.5
Selenium (mcg)	6.6	9.5
Omega-3s (mg)	0	38.8

The yolks are where it's at if you're looking to up your intake of vitamins A, B12, and D, as well as your daily calcium, folate, and omega-3s. If it's cholesterol you're worried about, the recommended limit is about 300 mg a day. That means you could enjoy an egg a day if you wanted to, but it's important to be mindful about how much meat, cheese, and other dairy products you eat during the rest of the day.

summer May 18, 2013

Stay Fit on the Go: Healthy Travel Tips

Heading out of town for vacation is no excuse to ditch your exercise routine.

by Zelana Montminy

Heading out of town for vacation is no excuse to ditch your exercise routine. Try these easy tips to stay in shape the next time you travel.

healthy recipes May 17, 2013

Paleo Pasta Alternative: Zucchini Noodles

A grain-free life does not have to be free of comfort food!

by Lizzie Fuhr

A grain-free life does not have to be free of comfort food! When you're craving a big bowl of garlicky pasta, cook up these zucchini noodles aglio et olio (garlic and oil) instead. The real comfort here, other than that fragrant garlic, comes from "breadcrumbs" created from toasted almond meal; I was truly surprised by how much I enjoyed their flavor and texture.

Keep reading for this protein-packed, Paleo-friendly recipe for pasta.

health news May 17, 2013

What We Can Learn From Angelina's Cancer Scare

Angelina Jolie's cancer scare and decision to have a preventive double mastectomy has started a nationwide discussion about the importance of women's health care and cancer prevention.

by Zelana Montminy

Angelina Jolie's cancer scare and decision to have a preventive double mastectomy has started a nationwide discussion about the importance of women's health care and cancer prevention. Watch this video to find out what Angelina's genetic mutation means, if you're a candidate for genetic testing, and steps you can take to reduce your risk of breast and ovarian cancer.

healthy living May 17, 2013

BluePrint's P.A.M. Gets a Makeover For an Antioxidant-Rich Happy Hour

by Michele Foley

If you've had BluePrint Juice's refreshing concoction of pineapple, green apple, and mint (P.A.M.) and thought to yourself how good it would be in a cocktail, you definitely have the makings of a bartender in you! BluePrint's P.A.M. has everything you want in a great Summer cocktail — a balanced flavor profile of sweet and tart with just a little something extra from the fresh mint. All it takes is one sip to be transported to a tropical beachside destination. Adding to its taste appeal are of course P.A.M.'s many nutritional benefits: made from raw, live juice, pineapple and mint are both known for their detoxing and debloating benefits.

First we set out to hack BluePrint's P.A.M. recipe for ourselves, which was a success in its own right. But after mixing it up with a little rum, we may have even improved on the original.

Fans of the mojito, learn how to make your new favorite Summer cocktail after the break!

healthy eating tips May 17, 2013

How to Save Over 500 Calories on Your Friday Night Burger

If Friday night means heading to the nearest pub for a beer and a burger, you probably don't want to know that your simple order of a burger and fries can run you over 1,400 calories.

by Jenny Sugar

If Friday night means heading to the nearest pub for a beer and a burger, you probably don't want to know that your simple order of a burger and fries can run you over 1,400 calories. That's a day's worth of calories in one meal, not even counting the added calories of a beer or dessert. You don't have to give up on your burger entirely — just follow these calorie-saving tips.

Make it a veggie patty (100) instead of beef (306):
Calories saved: 206

If going veggie doesn't do it for you, eat half the beef patty instead of the whole (306):
Calories saved: 153

Skip the cheese:
Calories saved: about 100 per slice

Can't enjoy your burger without cheese? Add a slice of provolone (98) instead of cheddar (113):
Calories saved: 15

Side salad with dressing (140) instead of fries (395) with ketchup (20):
Calories saved: 275 calories

Only eat half the bun instead of the whole (160):
Calories saved: 80

Two tomato slices (7) and mustard (5) instead of ketchup (20) and mayo (90):
Calories saved: 98

workouts May 17, 2013

10 Gym Essentials For a Quick Trip

Whether you go to the gym before work or fit in a workout during lunchtime, cutting the time you spend in the locker room can help.

by Leta Shy

Whether you go to the gym before work or fit in a workout during lunchtime, cutting the time you spend in the locker room can help. Throw these 10 gym essentials into your bag before you go; each will help you save minutes, from pre-workout prep to post-workout primping.

View 10 Photos

recipes May 17, 2013

Off the Bookshelf: Quinoa Salad With Cherries and Feta

At the mere mention the word "picnic," my ears perk up.

by Nicole Perry

At the mere mention the word "picnic," my ears perk up. So when I was flipping through Heather Christo's Generous Table and came across a menu plan for a lakeshore picnic, I knew I'd have to make at least one recipe from her spread. Add an early and bountiful cherry season to the mix — my local farmers market suddenly became overrun with them last week — and it was settled. Quinoa salad with cherries and feta would make it to my table, and soon.

Thankfully, Christo's palate is spot-on. Juicy cherries play off salty feta like old friends. Add grassy parsley, sharp minced shallot, and nutty toasted almonds to the mix, and the result is a hearty grain-based salad perfect for picnics, brown-bag lunches, or just because. As long as cherries keep finding their way into my farmers market tote, this delightful dish will be on my table.

Get the fast and fruity recipe.

healthy living May 17, 2013

Yoga Class Getting You Home Late? 4 Ideas For Quick, Healthy Dinners

For 9-to-5ers, taking a yoga class after work can result in eating a late dinner.

by Lizzie Fuhr

For 9-to-5ers, taking a yoga class after work can result in eating a late dinner. If you're eating closer to bedtime, then cut back on heavy meat and dairy to help ease digestion, and prep meals in advance to make the process of cooking a quick one. With some advice from a few Ayurveda and nutrition experts, here are five ideas for quick and healthy suppers to make after yoga.

Homemade Soup

A homemade soup is often as easy as throwing ingredients together into a pot. Cook broth in advance to always have the makings of a soup ready to go, but if you're crunched for time, then use a low-sodium, store-bought version. This recipe for ginger-carrot soup is high in vitamin A, vitamin C, and manganese, which aids in digestion, plus it offers hydration after a sweaty yoga session!

Veggie-Packed Wraps

Replacing a meat-heavy sandwich with a lighter veggie wrap can be easier on the digestive system to help prevent you from feeling weighed down after yoga. These vegan spiral wraps from Happy Healthy Life offer vibrant color, creamy hummus, and serious veggie power.

Keep reading for two more late-night dinner ideas.

healthy eating tips May 17, 2013

Healthy Eating Tip: Add Grains to Your Salad

by Jenny Sugar

You sit down to a huge salad complete with mesclun greens and an array of veggies such as carrot shreds, cucumbers, diced red peppers, and cherry tomatoes — you even add chickpeas and sunflower seeds for protein. The fiber is supposed to fill you up and the protein sustains your energy, but an hour or so later, you feel famished.

If your salad is leaving you hungry, then add some extra fiber and protein by scooping a cup of cooked whole grains on top. Quinoa, barley, millet, buckwheat, or rice will beef up the calorie amount by about 200 calories, but you'll also be getting three to eight grams each of extra fiber and protein. Cook your whole grains in veggie broth for extra flavor, and add beans or chopped veggies while cooking for interesting texture and added nutrition.

Check out the chart below to see how these whole grains compare.