There’s new research that uses more precise methods of measuring how much protein we need. It shows we may need more protein than previously thought – a whopping 30% more for kids and 70% more for adults. Other research is showing our body is better able to build and maintain muscle when we eat protein-rich foods throughout the day, rather than all in one or two meals.

What does this all mean for most of us? Until the verdict is in about how this new research might affect protein recommendations, plan to have some protein at every meal and most snacks I’d say too. Don’t go overboard but don’t skimp on your Food Guide recommendations for Meat and Alternatives.  Read more...

We have begun the search for Ontario’s Best Egg! It’s an online egg decorating contest where you get to “eggs-press” your creative side! For each valid entry we receive, $1 will be donated to Breakfast for Learning. As if it isn’t enough, participants have a chance to win a $50 gift card to Toys R Us or Indigo Books!

The contest runs until April 9th 2012, after which our “eggs-pert” judges will perform the extremely difficult task of choosing the top dozen egg designs (3 from each category).

Visit www.eggsfactor.ca for your chance to win! And don’t forget to vote for your favourite egg design.  Read more...

If you love eggs but find yourself limiting them to a couple a week, it’s time to reconsider!

Recent research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease. In fact, one study found after following adults for 20 years, that eating up to 7 or more eggs per week did not increase their risk for heart disease.¹

So for this years Heart Month (February), focus on changes that will really count. Here are some ideas:  Read more...

• Complete this easy quiz to find out if you are at risk for high blood cholesterol.

Before you go thinking, “here they go again, changing their minds about what we should eat,” it’s helpful to keep in mind that nutrition is a young science. We are constantly refining what we know.  So here it is.

A new, more precise way to determine protein needs suggests we may have been underestimating requirements by as much as 30% in adults and about 60% in children. ¹

Nutrition scientists have known that nitrogen-balance studies, used to figure out how much protein we need, have their flaws. Basically, they measure how much nitrogen we eat (via protein) and how much comes out (in urine). It’s not just the method that’s imprecise but some argue how the data is analyzed is faulty too.  Read more...

Li’l bitty eggs Benny apps can do double duty as snacks for a New Year’s party or breakfast bites for the morning after the New Year’s bash!

Eggs Benedict is usually made with a poached egg and English muffin but layering a slice of hard-cooked egg and ham on a round of bread to create this pint-size version produces a snack that’s simple to make and easy to eat.

Any leftover bits of bread and ham can be frozen to make a strata a few days or or even weeks later. Hard-cooked eggs don’t freeze well but those end pieces you don’t use for this recipe will make for good snacking while you’re assembling the mini Bennies.  Read more...

Looking to round out your Christmas menu with some delicious recipes? Perhaps one of the following will be just the thing.

For an appetizer, how about Sundried Tomato Cream Cheese Appetizer or Smoked Salmon Devilled Eggs?

Cheesy Potato Bake and Caramelized Onion and Mushroom Stuffing Custard would make delicious side dishes.

Cheesy Potato Bake
(Makes 4 to 6 servings)

1 cup (250 mL) milk
1-1/2 lb (750 g) potatoes, peeled
2 cups (500 mL) shredded Swiss or Cheddar cheese (divided)
3 eggs
2 tbsp (30 mL) butter, melted
3/4 tsp (4 mL) salt  Read more...