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Sticky Lemon Rolls with Cream Cheese Glaze

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If we had to guess, we’d say that the 9×13-inch pan is the piece of bakeware most people have in their kitchens. Yes, there are probably some out there who prefer an 8×8-inch pan, but the 9×13 still reigns supreme — and for good reason.

It comes standard in a variety of materials (metal, glass, and ceramic), which means it really is perfect for every dish and cooking style.

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If you haven’t already heard of it, let me introduce you to a non-traditional sandwich that is well worth adding to your repertoire: Welsh Rarebit. This classic British dish is made of toasted bread covered in a fondue-like sauce of melted cheese and dark ale, and we’ve taken the liberty of adding a few slices of ham to it too.

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If there’s one thing Americans can agree on, it’s rosé wine. No longer confined to the brief season between Memorial Day and Labor Day, rosé is poised to maintain its lead in the U.S. growth charts, beating out white wine and craft beer with imports booming for the fifth straight year. And not only is there more of the pink stuff, but there’s also more depth than ever before. So it seems like a good time to pause and consider: What exactly is rosé?

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How To Cook Perfect Basmati Rice

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Even for a seasoned cook, rice is tricky to master. You can follow the recipe to a T and yet, even if you thought you did everything right, things might not turn out as you expected. So what do you do when this happens?

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Chicken Soup with Shallot-Shiitake Matzo Balls

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If you’re anything like me, you drink carbonated water by the bucket. From cans of La Croix to freshly aerated bottles from my Soda Stream, seltzer is my regular drink of choice. But this fizzy drink is good for far more than just drinking.

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We previously debunked 5 common nutrition myths, but when it comes to nutrition, there is never a shortage of confusing (or just plain bad) information going around. Our goal is to help you navigate this vast sea of nutrition information with strength and confidence.

Some persistent egg misconceptions definitely need to be laid to rest. (Get it?) These are some pretty common questions, and perhaps you’ve been wondering the same things:

Are brown eggs healthier than white eggs?

What about cholesterol—should I only have egg whites?

Is it safe to eat eggs every day?

We’ve got the answers to those questions, and more. No tricky language; just solid, research-backed information that all women need to read.

Myth #1: Brown eggs are healthier than white eggs.

Considering how often we choose foods, like rice or bread, by color for better health, it’s reasonable to assume that brown eggs are also more nutritious. Plus, just like a lot of other “healthy” brown foods, brown eggs often cost much more than white eggs. In fact, at my local grocery store, a dozen large white eggs are currently about a full dollar cheaper than the brown eggs sitting right next to them!

Sadly, here is no nutritional difference between brown eggs and white eggs. They’re not more, or less, healthful. The only difference between a brown egg and a white egg is the chicken that laid it. Some chickens lay white eggs and others lay brown, which is totally independent of the diet they eat (grass vs. grain) or the nutritional makeup of the eggs. The color of a chicken’s feathers also doesn’t determine the color of her eggs. (But, wouldn’t it be cool if chickens with black and white feathers laid cool-looking black and white eggs? I’d totally buy those!)

In truth, the color of a chicken’s earlobe is what determines the color of the egg. Yes, seriously! Brown-egg laying hens have red earlobes, and white-egg laying pullets have white earlobes. Pretty simple once you know! However, since chickens don’t have ears that visibly stick out from the outside of their heads, this difference isn’t obvious to the untrained eye.

Despite this simple difference, the idea persists that brown eggs are somehow healthier than white eggs. If you have always believed brown eggs are healthier, you’re not alone in that belief, and it’s not your fault.

In one Brigham Young University study, researchers found that, by and large, women who commonly purchased eggs (no matter the type) believed that brown eggs were healthier and higher in omega-3 essential fatty acids. They also believed that brown eggs were more likely to come from non-intensive farm environments and eat exclusively organic feed.(1).

Now that you know about the earlobes, these misconceptions might sound pretty strange, huh? In fact, the only added benefit brown eggs offer might be their extra profits. In the end, the hype amounts to nothing more than marketing.

Researchers speculate that misconceptions surrounding brown eggs might be due in part to how differently retailers present white and brown eggs, as well as other marketing practices. For example, while most white eggs are sold in generic, plain, store-brand cartons, brown eggs are often sold as specialty eggs, packaged in colorful cartons using labeling flags, and eye-catching pictures and script to bring their unique feature (cage-free, omega-3, or organic) to the attention of the consumer.

So, why do brown eggs often cost so much more? Again, marketing plays a part. All of those fancy containers cost money, after all. The higher cost is also due in part to the size of the hen. Brown egg-laying hens are slightly larger and require more feed than the white egg-laying breeds to lay the same amount of eggs. These costs make their way down from the farmer, to the retailer, to you, the consumer.

If you do want to buy eggs that offer better nutrition, specialty eggs (brown or white, it doesn’t matter) are the way to go, particularly those with enhanced omega-3 essential fatty acids.

Side note: Have you ever noticed little blood spots (called “meat spots”) when cooking with brown eggs? It can be off-putting for some people, but it’s perfectly normal. There’s nothing to worry about; it isn’t dangerous, nor does it affect the flavor of the egg.

Myth #2: Egg yolks are bad for you.

Eggs, especially their yolks, are extremely nutritious. Eggs are one of the only zero-sugar, zero-carb breakfast foods you’ll find out there. One large egg delivers 70 calories and six grams of high-quality protein, and inside each yolk you will also find choline, lutein, and zeaxanthin.

Wondering what the heck those are? Choline, a very underappreciated nutrient isn’t found in many other foods, helps your body build cell membranes and signals molecules throughout the brain. It is associated with the energy-producing benefits of B vitamins. Plus, if you’re pregnant, choline can help protect your baby from developing NTDs (neural tube defects), just like folic acid (2). Each egg yolk contains a little more than 100 mg of choline. Research has shown that a daily intake of 200 mg of choline is ideal for a healthy pregnancy.

Meanwhile, lutein and zeaxanthin are powerful antioxidants that play a prominent role in eye health. A study in the Journal of the American Medical Association Ophthalmology showed that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders (3)

But what about cholesterol?

While the common belief is that dietary cholesterol causes your arteries to harden, dietary cholesterol from natural sources does not increase your risk of heart disease. In the numerous studies conducted on egg yolk consumption, none have found that eggs have a negative impact on blood cholesterol levels in healthy people, or people with metabolic syndrome (4, 5, 6). In fact, consuming eggs in normal quantities (one to two per day) actually improves your blood cholesterol levels by making your LDL “bad” cholesterol particles less atherogenic (likely to promote the formation of fatty plaques in your arteries) and by increasing the number of HDL “good” cholesterol molecules in your bloodstream. It’s also important to remember that dietary cholesterol is the building block of testosterone, estrogen, and vitamin D—all important for numerous functions in your body.

The bottom line on eggs

• Eat eggs, brown or white. Both are good for you and are an excellent way to include protein and healthy fats in your diet. Eating one to two eggs a day is recommended. (1, 4, 5, 6)
• For a true added benefit, choose eggs with enhanced omega-3 fatty acids (shell color doesn’t matter).
• It’s OK to eat the yolk. In fact, the yolk is packed with several important nutrients that support eye health and healthy pregnancies. (2, 3)
• The cholesterol found in eggs does not raise your body’s cholesterol and does not harden your arteries. (4, 5,6)

Now that you’re armed with the truth about eggs, go forth, eat eggs, and be strong!

References

1. Acceptance of brown-shelled eggs in a white-shelled egg market. Johnston NP, Jefferies LK, Rodriguez B, Johnston DE. Poult Sci. 2011 May;90(5):1074-9
2. Dietary intake of choline and neural tube defects in Mexican Americans. Lavery AM, Brender JD, Zhao H, Sweeney A, Felkner M, Suarez L, Canfield MA. Birth Defects Res A Clin Mol Teratol. 2014 Jun;100(6):463-71. doi: 10.1002/bdra.23236. Epub 2014 Mar 12.
3. Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up. Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA. JAMA Ophthalmol. 2015 Dec 1;133(12):1415-24
4. Effects of eggs on plasma lipoproteins in healthy populations. Fernandez ML.Food Funct. 2010 Nov;1(2):156-60. doi: 10.1039/c0fo00088d. Epub 2010 Oct 19. Review.
5. Exploring the factors that affect blood cholesterol and heart disease risk: is dietary cholesterol as bad for you as history leads us to believe? Kanter MM, Kris-Etherton PM, Fernandez ML, Vickers KC, Katz DL. Adv Nutr. 2012 Sep 1;3(5):711-7. doi: 10.3945/an.111.001321.
6. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Nutr Res. 2010 Feb;30(2):96-103. doi: 10.1016/j.nutres.2010.01.002

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I remember almost nothing about my first visit to Philippe’s restaurant in Los Angeles except for the most important thing: the French dip sandwiches. Before going, this Midwestern girl didn’t even know what a French dip was. But after that first encounter, I don’t think it’s too much of a hyperbole to say that I was completely smitten.

A few years back, Nealey shared with us her homemade version of Philippe’s French dip sandwich, but for a recent dinner party with friends, I was looking for a shortcut option. And thus, these slow-cooker French dips were born.

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Sometimes the best afternoon snacks are the classics. We took those snacks, gave them a flavor upgrade, and added a playful touch to make sure they’re fun to eat. Simplicity is key here — so don’t expect anything too complicated. Just a few ideas that will please kids and adults alike.

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If you ask the average person on the street to list “primal emotions,” I’d venture that anger would be one of the first examples they offer. I think we automatically connect a primal state with anger because anger’s power is more reminiscent of instinct than sentiment. It’s an emotion that can instantaneously engulf our entire being—a red hot feeling that can send all rational thought and genuine self-interest down the toilet in a nanosecond. While other emotions have their physical hold, anger can grip us in a way few others can. Fear, the other primary instinctual emotion, generally lifts with a clear, even euphoric release (as long as its situational, not a product of neuroses). Anger, however, doesn’t die so easily. Like the embers in a fire, it needs ample time to fade. The visceral energy of anger is remarkably durable. We kid ourselves if we think we’re immune to its inherent human force. That said, how can we keep it reined in enough to not thwart our own well-being (not to mention anyone else’s)? How can we control or manage it—even channel it? In short, how can we have and express anger without getting burned by it?

Evolutionarily speaking, anger is the stuff of warfare, murder, revenge and sabotage. And, yet, it’s also the boundary setter. Watch even the most devoted mother dog with her pups, and eventually she’ll offer a snarl if one gets too annoying or if she needs a rest.

At its best, anger is a self-protective instinct. We warn those who would try to mess with us or our kin to back off—and most socially astute, reasonable people (and even many animal predators) will retreat in the majority of situations. Anger, in this way, is part of the “checks and balances” system inherent to our social contracts. Of course, it doesn’t always result in retreat (nor should it). But the feeling and show of anger acts as a deterrent for another person or group, reminding the other party that their own aggression will be met with consequences. It can (or should) give the other party pause to consider whether it’s really worth provoking a particular exchange.

Although violence is undoubtedly part of our primal history, actual pre-agricultural band society would not have experienced the same impetus toward group warfare. Living with an economy of immediacy in which possessions were few and the “spoils” of the hunt were more or less equally shared among members within the moment (rather than stored and hoarded—or stolen—by a few members) offered little reason for large scale conflict. Bands were also relatively fluid with exchange and intermarriage of members at any given time.

That said, it’s inevitable that people broke the egalitarian code at various points or that a certain group encroached on another’s territory. People assuredly fought over mates or the band decisions. Anger at other people, at predators (you killed my son), and even at oneself (boy, that was a dumb move) would’ve been a natural and ingrained response to protecting what a person perceived as rightfully his/hers (e.g. one’s child, an opportunity lost through one’s own stupidity). The larger and more unjust the considered slight, threat or stumble, the more anger would’ve been evoked.

The job of the “selfish gene,” after all, was to preserve and promote one’s own survival and the survival of one’s kin. Even if a relatively small scale, egalitarian social structure often kept conflict from boiling over, the instinct to protect and secure one’s place would’ve called for anger as an impetus for mobilization. In that way, anger is assuredly one of the most directly practical emotions. It has essential purpose and may be, generally speaking, a natural set point (although research has shown some individuals are genetically more prone to direct physical aggression).

Fast forward to modern day, and it can seems like anger is the scourge of human nature. And, yet, I wonder how magnified our anger is by the conditions of our society, many of which are so starkly incongruent with our evolutionary circumstances. Most of us live without the regular threat to life and limb that our ancestors endured, but we live with plenty of other complaints—everything from “minor” daily disturbances to various global injustices.

When we each think of what overstimulates us (e.g. noise, work, other people in our space, exposure to negative news/media), for example, we start to get annoyed, then agitated and finally (if we achieve no sense of relief) angry. Those of us in more densely populated areas may feel this more often.

Add to this, as I’ve talked about many times before, most of us also have much less leisure time than our primal ancestors had. We tend to be overworked on the family (no tribal parenting for us) as well as job fronts. On top of it all, most of us are going on less sleep than we should be. There’s a recipe for anger if I ever heard one.

But even if we feel we can roll with the big layers of our daily life, too often it becomes a case of the straw that broke the camel’s back. Our 7-year-old leaves the gate open, and now we’re chasing the dog around the neighborhood. Our teenager walks in the door an hour after curfew. Our partner forgets to put the gutter extension on after mowing, resulting in a flooded basement during a heavy rainstorm the next day. Our boss completely discounts our contribution to a major project and doesn’t offer what we perceive to be our due credit and raise. Despite our best “serenity now” efforts, anger floods the emotional plain.

How do we deal with anger? What do we do with this naturally occurring emotion when it’s not a matter of survival?

Tips for Managing Anger (So It Doesn’t Manage You):

1. Practice mindfulness, and bring that deep awareness to anger when it rises.

This isn’t about leaving society to live in a monastery or a cliffside somewhere. It’s simply about being cognizant of what you’re feeling and how those feelings unfold in you. To do this, we learn to stop identifying with our feelings and come to observe them instead.

2. Get back in your body while you’re at it.

Use the awareness to feel yourself become flushed in the face. Notice the blood retreat from your extremities. Sense the emotional force rising in our abdomens or pulsating in your forehead. Then breathe into those sensations, disarming each before they take off into uncontrolled rage. With practice, we can nip anger (when we deem it unproductive) in the bud by not trying to manipulate ourselves emotionally but by putting our full focus on physical “symptoms” and addressing those.

3. Make sure what you’re feeling is truly anger.

Sometimes we get in the habit of distorting our emotional responses to avoid feeling what is most uncomfortable and unacceptable to us. Perhaps we won’t let ourselves feel fear, or we’re afraid to plunge into the depths of grief or regret. So, we morph the big feelings into anger, which doesn’t feel as vulnerable. We might think we’re saving face in some imagined way, but we pay for it on the other end by hanging onto an unfelt, unresolved emotion. So take some inventory to make sure your anger isn’t really a proxy for something else.

4. Keep your tank full.

This might mean saying no to a lot of demands in order to take care of yourself. It might mean getting honest about the effects of your lifestyle choices (e.g. the toll of that hour-long commute) and finding other work or moving. It can mean getting outside more or rediscovering a pastime you love. It can mean getting the sleep you need and taking your allotted vacation. Whatever it is, making sure you’re not burning your candle at both ends can help prevent a blowup.

5. Pursue risk and euphoria.

Modern life can keep us peaceful—or subdued, depending on how you look at it. Some folks do well with this, while others just don’t. Your quick temper might be a sign you’re not getting your thrills from the physical risk and adventure you inherently crave. Anger is a big, bold feeling, but it’s not the best direction for that heightened emotional intensity. Move that energy productively by trying a little intermittent euphoria on for size, and see how much better you are at keeping the peace in the rest of your days.

Thanks for reading, everyone. How have you learned to manage your anger? What role does it play in how you operate day to day?