Healthy for Life

Hello people! What can I say? This HTF issue is all about chickens! Well, you can’t talk about chickens without talking about the eggs because that’s where they came from! I was born with an allergy to eggs, but I could still eat chicken. Eventually I grew out of the egg allergy, but it took a while until I could enjoy the taste of eggs, thanks to the highly creative cooking of my brother Scott. And of course Mom and Dad made me eat them because you were supposed to. But, my brother Jeff didn’t have to eat chicken because he didn’t like it. He got away with a lot of things— anyway that’s another story. So here’s to your eatin’ eggs and eatin’ chicken health!  --Julie Asbach, Personal Fitness Trainer & Healthy For Life advocate

Of course the egg came first: Eggs are one of your most allergenic foods, mainly from being cooked. Consuming eggs in raw state can diminish the allergy. The egg protein is easily destroyed on a molecular level by mixing or blending. Scrambling was my favorite and is one of the worst ways to consume eggs as it oxidizes the cholesterol in the egg yolk. Cooking soft-boiled would be the next best option if you don’t eat raw eggs. Never eat a raw egg without the yolk, it causes the avidin in the egg white which can bind to biotin. That could cause a biotin deficiency. True free-range eggs (eggs from hens raised on a pasture) are much more nutritious than commercially raised eggs. Free-range chickens eat their natural diet, which consists of seeds, green plants, insects, and worms. Omega-3 eggs are less healthy and do not last as long. Getting free-range organic is a better choice and would ideally be purchased from a local farmer.

Health benefits of eggs: They contain lutein and zeaxanthin, which are great for the eyes. One egg contains 6 grams of highquality protein and all 9 essential amino acids. One egg yolk has 300 micrograms of choline, which helps regulate the brain, nervous system, and cardiovascular system. Eggs are one of the only foods that contain naturally-occurring vitamin D. They also promote healthy hair and nails due to the high sulphur content and the wide variety of vitamins and minerals. Source: healthdiaries.com/eggs

What about the chicken: Apparently, chickens have been domesticated for over 4,000 years starting in southern Asia. They were brought over from European settlers and raised for their own consumption or sold or bartered for groceries. Chicken is a good source of protein containing 67.6% of the daily value for protein in 4 ounces. It also contains 72.0% of the daily value of the B3 vitamin, niacin, which helps the component of DNA and also assists with age-related cognitive issues. And also 32.0% of vitamin B6, which is good for cardiovascular health. B vitamins are good for supporting energy metabolism. Chicken (4 oz.) also contains 40% of the daily value of selenium, great for DNA repair and synthesis in damaged cells. An excellent source of tryptophan, which is necessary for the production of niacin, and helps the brain to produce serotonin, aiding in sleep and stress. Chicken contains purines that can be broken down into uric acid, an excess of which can cause gout or kidney stones, so individuals with these kidney problems or gout may want to limit or avoid foods containing purine.

It is best to purchase chickens that are organically raised or freerange, just like eggs. Also, organic chickens aren’t given hormones or antibiotics. Chickens should feel pliable when gently pressed and not have an “off” smell. Frozen chicken should be frozen solid and not have ice deposits on it. Also, frozen liquid in the package may indicate that the chicken has defrosted and been refrozen. Be sure to clean hands well as well as the area where the chicken was prepared. Chicken should be stored in the coldest part of your refrigerator and packaged securely with no dripping liquids.

The leanest part of chicken is the breast and is best cooked with the skin on for moisture and flavor, and then you can remove the skin to lower the fat content. Chicken is the chameleon of foods and there are endless preparations used to nurture our palates. whfoods.com/chicken/eggs