HIGH LONESOME RANCH, INC
Jim & Marcy Lilly
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Countryside Magazine Articles 1995
Year On The Ranch
Want your own fresh eggs? Urban Chicken
Coops for sale - Check them out on
High Lonesome's Creations page. We will even sell a few pullets to get
you started - no rooster, no crowing, just fresh eggs!
A Superfood! They're what's good for
ya! (and inexpensive)
EGG SAFETY TIPS
These are eggs in our nestbox - Americana and
Black Sex-link chickens
Recent research has
found that men and women who ate 2 eggs for breakfast as a part of their low
calorie diet lost 65% more weight and had a 61% greater reduction in BMI. Eggs
keep people more satisfied until their next meal.
Want more nutritious eggs in your
diet? Find out what the hen was fed.
In fact, research has proven that
better chicken feed results in better eggs.
** Free-range hens allowed to forage on barnyard plant food produce eggs that
are lower in cholesterol than commercially-fed caged hens.
Studies comparing eggs from the
average hen-laying factory with those of free-range chickens fed diets high in
essential fatty acids showed the chicken on a healthier diet produced eggs
higher in the heart-healthy omega-3 fatty acids.
Eat Your Eggs
eggs are high in cholesterol, they have been lumped together with meat as
nutritional no-nos. Wrong! Most nutrition experts suggest that one egg three times a week can
be part of a healthful diet.
The idea that eggs, as a source of saturated fats, are unhealthy and promote
heart disease is a complete myth. While it's true that fats from animal sources
contain cholesterol, this is not necessarily something that will harm you. On
the contrary, the evidence clearly shows that eggs are one of the most healthful
foods you can eat, and can actually help prevent disease, including heart
An egg contains only two grams of
saturated fat and 75 calories versus seven grams of saturated fat and 268
calories in a small (3.5 ounce), lean hamburger patty. Even though a hamburger
may contain only 100 grams of cholesterol as compared with 210 grams in one
large egg, most quarter-pound hamburgers contain four times as much saturated
fat as the innocent egg. Eggs actually qualify for the "low in saturated fat"
More information on the health benefits of eggs.
According to an article in the
Mother Earth News, most of the eggs currently sold in supermarkets
are nutritionally inferior to eggs produced by hens raised on pasture.
Testing has found that, compared to official U.S.
Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from
hens raised on pasture may contain:
• 1/3 less cholesterol
• 3 times more vitamin E
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 7 times more beta carotene
The human body is better able to absorb eye-healthy lutein from eggs than from
other dietary sources of the carotenoid, according to a study funded by the Agricultural
Research Service and the Egg
Nutrition Center in Washington,
Health Benefits from lutein:
Protect your eyes. One
of lutein's most talked about qualities is its ability to protect against
cataracts and macular degeneration -- two of the most common age-related eye
disorders in the United States. Lutein (along with zeaxanthin, another
carotenoid) forms the yellow pigment of the retina and absorbs blue light, a
harmful component of sunlight, says Dr. Andrew Weil, M.D. Researchers also
suspect that lutein's antioxidant actions help to protect the eyes from
light-induced oxidative damage.
- Protect your heart. A
study conducted at the University of Southern California found that people
with the highest levels of lutein had no increase in plaque in their arteries
after 18 months. On the contrary, those with the lowest levels had increased
plaque. Interestingly, when researchers covered human arteries (removed in
surgery) with lutein, they attracted fewer white cells, which are part of the
artery-clogging process, according to Dr. Weil.
- Protect your brain. The
USDA's Human Nutrition Research Lab at Tufts University named spinach one of
the five superfoods to keep your mind sharp. Why? Spinach is packed with
lutein, which appears to help protect the aging brain.
- Protect your skin. Research
suggests that 6-10 mg of lutein daily (along with other nutrients) may provide
enough antioxidants to reduce oxidative damage to the skin.
- Fight cancer. Though
conclusive studies are still being sought, lutein is thought to increase the
death rate of cancer cells. It also appears to decrease the growth of blood
vessels that supply tumors and may cause changes in the way DNA is repaired.
- Keep your lungs 'young.' People
who eat the most lutein have "younger" lungs -- by one to two years -- than
people who don't, according to research at the State University of New York at
Buffalo. This finding is especially important for smokers.
- Fight arthritis. People
with the highest levels of lutein were about 70 percent less likely to have
arthritis of the knee, according to the National Institutes of Health.
To protect your family from food
poisoning, follow these egg-safety tips:
~ Give each egg a check-up before purchasing. Examine the egg for cracks. Turn
the egg over in the carton. If any eggs are stuck to the bottom of the carton,
~ Don't wash eggs before storing them. Hens give
their eggs what is called "bloom" - washing may remove that invisible
protective coating (bloom) surrounding the shell, allowing bacteria to enter.
~ Wash hands (and utensils) thoroughly after handling raw eggs.
~ Cook eggs thoroughly. To kill the bacteria, fry an egg for three minutes per
side, five minutes total for a poached egg, and seven minutes for a boiled egg.
Cook until both yolk and egg
white are firm. Scramble eggs until they're no longer runny. Sunny-side up eggs
with runny yolks are risky.
~ Commercial egg products, such as eggnog, have been pasteurized and are
therefore, at least theoretically, safe. Don't use raw eggs in recipes made at
When Mariann was on a Mission Trip in
Peru, their breakfast consisted
of eggs with runny whites!
However, their prayer before they eat is always:"Where
God leads me I will follow. What God feeds me I will swallow"
~ Store eggs in
the refrigerator in their original carton. This not only keeps the eggs
from absorbing the aroma of other foods, it also keeps them out of those
convenient little egg holders on the refrigerator door, where they don't belong.
Door storage is too warm. (It works for butter, but not for eggs.) Storing them
in the carton also keeps the eggs from absorbing the aroma of other foods.
~ Keep eggs and egg-containing foods refrigerated and avoid letting them set at
room temperature for more than an hour.
~ If you're mixing raw eggs into recipes, such as cookie dough, avoid the
temptation to let your child lick the bowl.
If your eggs are fresh from the organic farm, with intact cuticles, and will be
consumed within a few days, you can simply leave them on the counter or in a
cool cupboard. The shelf life for an unrefrigerated egg is around 7 to 10 days.
When refrigerated, they'll stay fresh for 30-45 days. Keep this in mind when
purchasing eggs from your grocery store, as by the time they hit the shelf, they
may already be three weeks old, or older... USDA certified eggs will have a pack
date and a sell-by date on the carton, so check the label. For more information
about the date codes on your egg carton.