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The Healthful Egg

Eggs get both good and bad raps, but here’s why you should incorporate eggs into your diet in moderation. Most of us know eggs are protein rich (each 85 calorie egg packs 7 grams of protein), however, they are also loaded with amino acids, antioxidants, and iron. And if you think only consuming egg whites will cut it, keep in mind that some nutrients are only found in the egg yolks.

You do want to steer toward organic eggs whenever possible. These are certified by the USDA and are free from antibiotics, vaccines, and hormones. The color of eggs is up to personal preference, and simply varies based on the type of chicken (both have the same nutritional value).

Here are a few reasons why you want to include eggs into your daily diet:

Boost Immune System
One large egg contains 22% of your recommended dietary allowance (RDA) of selenium, a nutrient which helps support your immune system and regulate thyroid hormones. Adding an egg or two to your diet can make a difference, especially for children and adolescents. A deficiency of selenium can result in Keshan disease and Kashin-Beck disease, conditions that can affect the heart, bones, and joints.

Improve Cholesterol Profile
We all know that high cholesterol is not good, however, there are good and bad kinds of cholesterol (HDL and LDL, respectively). While it is true that eggs contain plenty of cholesterol (one large egg has 212 mg), this does not necessarily mean that eggs will raise “bad” cholesterol levels in the blood. Research has shown that eggs can actually improve your cholesterol profile as they seem to raise HDL cholesterol while increasing the size of LDL particles.

Reduce Risk Of Heart Disease
Speaking of LDL particles, they transport their fat molecules into artery walls and drive atherosclerosis (the narrowing of the blood vessels due to cholesterol plaque build-up). And when it comes to these particles, size matters. Those with predominantly small, dense LDL particles have a higher risk of heart disease than those who have mostly large LDL particles. Eggs tend to raise LDL cholesterol in some people, however, as mentioned previously, they also change the particles from small and dense to large, lowering the risk of cardiovascular problems.

More Energy
One egg contains about 15% of your RDA of vitamin B2 (riboflavin). This is just one of eight B vitamins which help to convert food into fuel to produce energy.

Better Skin & Hair
Aside from vitamin B2, eggs also contain B5 and B12. These B-complex vitamins are also necessary for healthy skin, hair, eyes, and liver. They also help to ensure the proper function of the nervous system.

Protect Your Brain
The essential nutrient choline is a component of cell membranes and is required to synthesize acetylcholine (a neurotransmitter).  A lack of choline has been linked to neurological disorders and decreased cognitive function, and, surprisingly, more than 90% of Americans eat less than the RDA of choline. Luckily, choline can be found in egg yolks.

Save Your Life
There are 20 essential amino acids that your body needs, 11 of which your body can produce. The other 9 must come from a food source, and eggs contain all 9. A lack of these 9 amino acids can result in muscle wasting, decreased immune response, weakness, fatigue, and changes to the texture of your skin and hair.

Less Stress & Anxiety
A deficiency in the 9 amino acids can also have effects on mental health. A 2004 study found that lysine (an amino acid) can significantly reduce anxiety and stress levels by possibly modulating serotonin in the nervous system.

Protect Your Eyes
Lutein and zeaxanthin, both antioxidants found in eggs, have powerful protective effects on the eyes. They significantly reduce the risk of macular degeneration and cataracts (which are among the leading causes of vision impairment and blindness in the elderly). But if you’re only eating egg whites, don’t expect to reap these benefits – these antioxidants are found in the yolk.

Improve Bones & Teeth
Vitamin D aids the absorption of calcium and eggs are one of the few natural sources of this. Calcium is not only important for the health and strength of your bones, but is also crucial for a healthy heart, colon, and metabolism.

Satiation
Because eggs are such a great source of protein, all other sources of protein are measured against them.
High-protein foods affect your appetite in that they allow you to feel fuller while eating less. With that being said, eggs score high on the Satiety Index, a measure of how much foods contribute to the feeling of fullness. And because of their satiating power, eggs have also been linked with fat loss.

What’s not to love about eggs? Share your favorite way to cook and eat eggs with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Get your egg fix at the Brick Your Neighborhood Deli! Join us for breakfast starting at 7:00am (8:00am on Saturdays). Hope to see you bright & early!

Tips For Slow-Roasting Meats

When it comes to slow-roasting meats, time, patience and attention to detail are a must. Careful timing and planning goes into cooking the perfect slow roast; this is not a meal you want to just toss together. In order to get it right, here are some slow-cooking tips to help you get the tastiest piece of meat. The end result will be well worth the wait.

Butcher
A well cooked piece of meat starts with the quality of the cut. There are endless resources online to tell you how long to cook certain meats, but no one will give you better insight than your local butcher. Share your plans and your butcher can steer you toward the best cuts of meat, along with the appropriate cooking times and temperatures for the cut of meat you’re getting.

Bone-In
When deciding between cuts, bone-in is the way to go when slow-roasting. When you cook bone-in meats, the fibers and cartilage break down while roasting, keeping the meat moist.

Embrace The Fat
Another way to keep the meat moist is to leave the fat on. By keeping the fat, you can help hydrate the meat as it cooks, helping to ensure your meat turns out juicy and tender.

Brine
For maximum flavor, brine the meat first. It helps keep the moisture in and combats under-salting. Brining the roast will season the meat the entire way through and keep it flavorful with each bite.

Sear First
Slow-roasting slowly breaks down the meat and creates very tender bites. By searing your meat first, you are creating a caramelized outer layer that will permeate the meat as it cooks, providing a delicious crust in contrast to the tender meat.

The Right Tools
The risks with slow-cooking are over-cooking, resulting in dry meat, or not cooking the meat enough at lower temperatures. Luckily, a timer and a meat thermometer can be your saving grace. The weight, thickness, and type of cut (bone-in or not) will determine the time and temperature at which to cook your meat. For lower temperatures, use the thermometer to make sure your meat is done. For higher temps, you will want to check back sooner than later to ensure your meat isn’t drying out.

Herbs & Spice
Don’t be afraid to use herbs and spices as they can really enhance flavors and textures. Try adding a sprig of fresh thyme (not dried) to the oil before you sear your meat. Add the same sprig to the pan to cook with the meat for a subtle but special flavor boost.

Drink Pairing
If this much care is going into your meal, your drink of choice should be given some thought as well. Richer meals are great with more robust drinks, while lighter main courses need a softer-tasting brew. For example, if you are slow-roasting pork, you can try an amber ale, which will cut through the fat, or choose a citrusy beer to add a fruity element. On the other hand, savory ribs are better paired with the richness of stouts and porters.

Serve With Vegetables
Don’t let the flavorful juices from the meat go to waste. Whether you are using a roasting rack or pan, place a layer of thick-cut vegetables underneath your meat. Both the meat and vegetables will take in flavors from each other, but the vegetables will also soak in the juices that drip down, creating incredibly flavorful veggies for you to enjoy.

Inspired to try slow-cooking? Let us know how it goes! Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Visit The Brick Your Neighborhood Deli for breakfast or lunch – we’re open weekdays 7:00am-4:00pm and Saturdays 8:00-4:30pm. Find us on the corner of Garey Avenue and Arrow Highway in Pomona (next to Johnny’s).

Energy Foods

If you find your energy levels waning throughout the day despite getting sufficient rest, you may want to take a look at your diet. You may not be getting the right nutrients to sustain your energy levels throughout the day. Consider adding these energy-boosting foods to your diet.

Spinach
Most of us do not consume the recommended daily allowance of magnesium, which is a vital nutrient that is involved in numerous chemical reactions in the body (ex. energy production, heart function, muscle contractions, nerve transmission). Luckily, one cup of spinach contains 157mg of magnesium. Considering the recommended daily intake of magnesium for men and women over 50 is 420mg and 320 mg respectively, spinach is a great source. Try it sautéed, in a salad, or toss it in a smoothie.

Coffee
There are often mixed reviews on coffee intake, however, recent studies confirm that coffee helps to enhance brain function, improves alertness, and heightens concentration. While coffee and caffeine consumption can be a regular part of a healthy diet, beware as coffee can be too stimulating for some. If you find that you are sensitive to the effects of caffeine, try reducing your daily intake and avoid coffee after 2pm.

Eggs
Delicious, nutritious, and relatively inexpensive, eggs are a great food for fighting fatigue. B vitamins help convert your food into energy and eggs are chock-full of them. Eggs also contain all nine essential amino acids, which are the building blocks of protein that must be obtained through food, helping to maintain muscle mass and strength. You’ll also find that eggs deliver heart healthy nutrients like betaine and choline. So while they may get a bad rap, eggs are good for you in moderation.

Avocados
Thanks to a combination of nearly 20 vitamins, minerals, fiber, and healthy, monosaturated fatty acids, avocados are a delicious source of energy. They are also low in sugar, thus, will not cause a spike and crash in energy levels. Aside from providing energy, the nutrients in avocados also lessen inflammation in the body and may protect cells against energy-zapping oxidative stress.

Nuts
Nuts (ex. almonds, walnuts, pecans, pistachios) are convenient and nutrient-dense snacks to fend off energy slumps. A handful of nuts will provide energy while keeping hunger at bay. Also high in protein, nuts can help to maintain muscle mass and functional performance.

Alaskan Wild-Caught Salmon
Salmon is a great source of omega-3 fatty acids, which are great for brain and heart health. It is recommended that you get two servings of fatty fish per week to experience its benefits (one serving = 3.5 ounces). Alaskan wild-caught salmon is recommended as it has a very low risk of contaminants (ex. mercury) compared to other types of seafood, comes from well-managed fisheries, and is more environmentally friendly.

What foods give you energy throughout the day? Share your favorite energy-boosting foods with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Our signature sandwiches and fresh salads will help fuel you for the day. Come in for breakfast or grab lunch at the Brick Your Neighborhood Deli! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm – dine in or take your order to go.

Properly Fuel Your Body

When it comes to athletic performance, rigorous training schedules and fitness play an important role. But if you are not properly fueling your body, your hard work could go to waste. Eating the right foods at the right time can maximize your results. Here are some of the best foods to eat, whether you are training for a sport or competition, working toward reaching a personal fitness goal, or simply want to improve your health.

Quinoa

  • Excellent fuel source
  • Good source of folate, thiamin, and iron
  • 16% of daily value of protein in one serving

Aside from being popular among health nuts and foodies alike, quinoa is packed with great vitamins, nutrients, and protein, which helps to sustain your energy.

Kale

  • Great source of vitamin A, C, and K
  • Good source of calcium and manganese
  • Excellent for workout recovery

Also a popular superfood, kale offers versatility along with a wide range of healthful and physical benefits. Its high content of vitamin C, calcium, and vitamin K are ideal for recovery and proper nutrition.

Beetroot Juice

  • Very effective at increasing oxygen capacity for exercise
  • Improves blood flow and circulation
  • Contains anti-inflammatory factors

You may not have heard of beetroot or beetroot juice before, but they provide great benefits, especially for those who engage in cardiovascular exercise. Aside from increasing oxygen capacity, beetroot juice contains lots of vitamins and antioxidants.

Chia Seeds

  • Incredible source of omega-3 fatty acids
  • One serving contains 42% of dally value of fiber
  • Rich source of protein and calcium

Excellent health benefits come in these small packages. Chia seeds help to sustain energy through the day and aid in calming inflammation. And thanks to their versatility, you can enjoy them throughout the day – use them on anything from cereal to salad.

Salmon

  • One serving contains 87% of daily value of protein
  • Great source of niacin and vitamins E and B12
  • Helps bring down inflammation

Salmon is often considered a brain food due to its high omega-3 content, which promotes brain function. It is also a great lean protein, and especially great as a post-recovery meal since it brings down inflammation and helps with muscle recovery and tissue regrowth.

Tart Cherry Juice

  • Strong anti-arthritic properties
  • Contains lots of antioxidants
  • Helps with sleep issues and physical recovery

This juice has very strong anti-arthritic properties, which will help with soreness, inflammation, and sleep.

Avocado

  • Contains at least 20% of daily value of six different vitamins and minerals
  • Loaded with over 2500mg of omega-6 healthy fats per serving
  • Contains 40% of daily value of fiber per serving

It’s high in vitamin E as well as healthy fat (a precursor for testosterone), which helps with muscle rebuilding and growth, as well as building strength.

Blueberries

  • Highest antioxidant content of any fruit
  • One serving contains 14% of daily value of dietary fiber
  • High vitamin C content helps post-workout recovery

As the fruit with the highest antioxidant content, blueberries are a must-have for your diet. They are also a smart carbohydrate source, providing fuel for your workout without spiking insulin levels.

What are your favorite pre- and/or post-workout foods? Which foods do you find fuel your body best? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Start your day with a hearty breakfast at the Brick, or visit us for a yummy lunch. We are open weekdays from 7:00am-4:00pm and Saturdays from 8:00am-4:30pm, located on the corner of Arrow Highway and Garey Avenue in Pomona (next to Johnny’s).

Summer Food Safety

With Memorial Day weekend nearly upon us, most of us are anticipating a fun-filled summer. Days spent outside enjoying picnics and barbecues under the warm summer sun. Despite the carefree nature of it all, food safety becomes a top priority, as cooking and eating outdoors can pose many potential risks. Because warm weather tends to speed up bacterial growth, and proper cooling and washing facilities are not as readily available outside, instances of food borne illnesses tend to increase over the summer.

To keep your risk of food poisoning low, here are some helpful food safety tips for outdoor cooking.

Planning & Packing

  • Only take the amount of food you will actually use.
  • Refrigerated foods should be packed into a cooler immediately before leaving home.
  • Non-cooler items include: whole fresh fruits and vegetables, nuts, trail mix, canned meat spreads and peanut butter and jelly (once canned items are opened, store in cooler).
  • Don’t have an insulated cooler?
  • Freezing sandwiches (sans lettuce and tomatoes) beforehand.
  • Fill clean empty milk cartons or bottles with water and freeze to make ice, or freeze gel-packs.
  • Freeze any boxed drinks you may be bringing to supplement as freezer packs.

The Time Out Rule

  • Perishable food should not sit out for more than two hours. In hot weather (90°F and up), food should NEVER sit out for more than one hour.
  • Refrigerate any leftovers promptly in shallow containers.
  • Do NOT thaw frozen items outside the refrigerator or without being submerged in cold water.
  • It’s best to cook meat, poultry, etc. completely at the picnic site, rather than partially or precooking ahead of time.
  • Keep hot foods hot and cold foods cold.
  • After cooking meat and poultry on the grill, keep it hot until served (140°F or warmer). Keep food hot by setting it to the side of the grill rack, not directly over the coals where they could overcook.
  • Plan to keep hot foods hot with a thermos or insulated dish.
  • Serve cold food in small portions, and keep the rest in the cooler.
  • Keep these foods cold: raw meat, poultry, and seafood, deli and luncheon meats or sandwiches, summer salads (tuna, chicken, egg, pasta, or seafood), cut up fruit and vegetables, and perishable dairy products.

Keep It Clean

  • When transporting raw meat or poultry, double wrap and place the packages in plastic bags to prevent juices from the raw product dripping on other foods. Always avoid raw meat juices touching other foods to avoid cross contamination.
  • Store food in watertight containers to prevent contact with melting ice water.
  • Always wash your hands before and after handling food.
  • If there’s no source of clean water, bring water for preparation and cleaning. Or pack clean cloths and moist towelettes for cleaning surfaces and hands.
  • Don’t forget to pack paper towels.

Keep It Cool

  • Pack foods in reverse order. First foods packed should be the last foods used.

Exception: Pack raw meat or poultry below ready-to-eat foods to prevent cross contamination (as you would in your refrigerator).

  • Keep your cooler full as it will maintain its cold temperature longer than a partially filled one.
  • Limit the times the cooler is opened. Open and close the lid quickly. Consider packing drinks in a separate cooler so the food cooler is not opened frequently.
  • For long trips take along two coolers – one for the days immediate food needs, such as lunch, drinks or snacks, and the other for perishable foods to be used later in the trip.
  • When camping or at a park, keep the cooler in a shady spot covered with a blanket, tarp or poncho (preferably one that is light in color to reflect heat). At the beach, partially bury the cooler in the sand, cover it with blankets, and shade it with a beach umbrella.
  • In a pinch, a heavy cardboard box lined with plastic bags and packed with frozen gel packs or ice will keep things cold.

Separate But Equal

  • Use separate cutting boards and utensils for raw meat and ready-to-eat items like vegetables and bread.
  • Never reuse items that touched raw meat or poultry to serve the food once it is cooked.
  • Always use a fresh, clean plate and tongs for serving cooked food.

Temperature Matters

  • Completely thaw meat, poultry and fish before grilling so it cooks more evenly.
  • Cook food to a safe minimum internal temperature to destroy harmful bacteria.
  • Use a food thermometer to be sure the food has reached a safe minimum internal temperature and clean it between uses.

Safe Minimum Internal Temperatures:

  • Whole poultry, poultry breasts, and ground poultry: 165°F
  • Ground meats: 160°F
  • Beef, pork, lamb, and veal (steaks, roasts, and chops): 145°F and allow to rest at least 3 minutes
  • Reheat any leftover food to 165°F
  • Heat hot dogs to steaming hot

At Home

  • If using a cooler, leftover perishable food is safe only if the cooler still has ice or frozen packs in it and the food didn’t sit out longer than previously mentioned.
  • Discard unsafe leftover food or immediately store food deemed safe in the refrigerator.

We hope you find these food safety tips helpful. Feel free to share your own tips with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest!

We’ve got plenty of choices to please your taste buds so come on down to the Brick Your Neighborhood Deli for your yummy sandwich fix! Join us weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Healthy & Filling Breakfast Food

What you eat for breakfast can really set the tone for your day. It’s best to start with a healthy, hearty breakfast to give you energy and avoid any mid-morning hunger pains. A meal high in protein, fiber, and healthy fats will help sustain you until lunch time. Not sure what to have for breakfast? Here are some smart and filling breakfast options.

Quinoa
With a whopping 8 grams of protein and 5 grams of fiber per cup, quinoa is loaded with what you need to keep you full longer. Added bonus: whether you prefer a sweet or savory breakfast, quinoa is versatile so you can prepare it to your liking.

Loaded Oatmeal
Oatmeal is a popular breakfast choice and can be high in fiber depending on the type you eat. However, many people report feeling hungry shortly after eating oatmeal. The solution: add your favorite healthy ingredients such as peanut butter or nuts and seeds. You can up your nutrient intake and feel satisfied all morning.

Avocado Toast
Avocado is full of good fat, as well as about 10 grams of fiber (per 5-ounce avocado). So long as you are using a healthy piece of bread and healthy toppings, you should be good until lunchtime.

Eggs
Of course, eggs made the list. As the most identifiable breakfast food, they’re high in protein (6 grams) and good fat (over half of its 5 grams of fat is good fat). Poached, fried, sunny side up or scrambled – prepare them how you like.

Nut Butters
Another food that’s high in good fat and protein are nut butters. Opt for the all-natural kinds, without added sugar. Top off your toast, use them in pancakes, or add them to your breakfast smoothies.

Chia Seeds
Did you know two tablespoons of chia seeds contains 4 grams of protein, 12 grams carbohydrates, and 11 grams of fiber? Soak the seeds in water or milk overnight, allowing them time to bulk up, and wake up to a delicious chia seed pudding. Add your favorite healthy toppings and you’ve got yourself a filling breakfast.

Fresh Fruit
Why not get your serving of fruit done with in the morning? Try citrus fruits, pears, apples, or bananas. Not only do fruits provide fiber, but they also contain pectin, which expands when it absorbs water, helping you to feel full. But choose actual fruit, not fruit juices as they are often loaded with excess sugar that could lead to a midmorning energy crash.

What are your favorite breakfast foods? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Did you know we serve breakfast Monday-Saturday until 10:30am? If you haven’t already, check out our breakfast menu and start your day at the Brick Your Neighborhood Deli!

Why You Need Quinoa In Your Life

Touted as a nutrient-dense superfood, quinoa provides delicious, healthful benefits. Find out why it is so popular and how regular consumption of quinoa can improve your health.

What is Quinoa?
Although quinoa is often listed as a grain, it is actually the seed of a plant related to spinach. And, in comparison to wheat, barley, and corn, quinoa contains less sodium and more calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc. Naturally gluten-free, low glycemic, and high in fiber, quinoa can be used as a substitute for any grain.

Notable Benefits of Quinoa

  • Great Source Of Protein

Quinoa is a complete, high quality protein, containing all 9 essential amino acids. The World Health Organization (WHO) rates the quality of the protein in quinoa to be equivalent to that in milk. For the vegetarians and vegans out there, quinoa is a smart choice for a meatless meal.

  • Great Source Of Fiber

One cooked cup of quinoa provides 5 grams of fiber, most of which is insoluble fiber. Insoluble fiber is the type of fiber that your body needs to maintain a healthy digestive system.

  • Adds Additional Protein During Pregnancy

As mentioned, quinoa is a great source of protein and the essential amino acids. For those who are expecting, it is a smart and delicious way to ensure that you are getting enough protein.

  • Contains Iron

Iron helps to keep your red blood cells healthy and carries oxygen throughout your body. A deficiency in iron results in anemia, thus, quinoa can combat anemia and its negative side effects.

  • Contains Antioxidants

Manganese and copper are necessary for your body to create enzymes that help protect your cells against damage caused by free radicals. This process helps to fight off all sorts of diseases ranging from heart disease to cancer. Luckily, quinoa contains extremely high levels of both.

Aside from its excellent health benefits, quinoa is relatively easy to prepare, and offers a delicate nutty flavor. You can enjoy it as a side dish, in soups or salads, as a pilaf, or even a nutritious breakfast cereal.

What’s your favorite way to prepare quinoa? Share your recipes and dishes with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest today!

For delicious, made-to-order sandwiches and salads, plus house made soups and desserts, visit the Brick Your Neighborhood Deli in Pomona. Browse our menu online or come in for a visit.

Cook The Perfect Steak

When a steak is seasoned and cooked perfectly to your liking, there’s nothing like it. If you think you can only get this from a fancy steakhouse, you’re wrong. If done properly, you can achieve the perfect steak at home. Whether you’re cooking on the grill, or on a pan inside, here are some smart steak cooking tips via the Pioneer Woman.

Let The Meat Rest (Twice)
Always let your steak rest on the counter for at least 30 minutes before cooking. Skipping this step results in an unevenly cooked steak because placing a chilled piece of meat in a pan or on the grill makes it hard for the heat to reach the center.

You also want to let your steaks rest after cooking. Take your steaks off the heat and let them rest for about 5-10 minutes to allow the juices redistribute and the fibers to relax. Try to avoid cutting into a steak as soon as it comes off the heat, as it will leave you with a tough, dry steak.

Seasoning
Salt is the most important ingredient when it comes to steaks. At the bare minimum, it is important to season your steaks with a generous amount of salt and cracked black pepper. You will want to do this before you let the steaks rest so that the seasoning has time to work its way deep into the meat.

If you’re feeling adventurous, you can try some bold spices like cumin, smoked paprika, sumac, cayenne pepper, chili powder, garlic powder, or even cinnamon.

Sear HOT
No matter where you are cooking your steaks, always start with high heat. A hot cooking surface will caramelize the outside of the steak, sealing in the juices and flavor. You will find that this will also create a steak that’s crispy on the outside and tender and moist on the inside.

Meat Thermometer
Chefs may have their own ways to determine the “doneness” of a steak, but using a meat thermometer will help prevent you from overcooking your steaks.

Press the probe into the center of one steak once you think they have reached the right temperature. Keep in mind that the internal temperature will continue to rise 3-5 degrees after you remove the steaks from the heat, so it might be wise to take the steaks off the heat just before you hit your mark.

Here’s a guide for the perfect internal temperatures:

  • Rare: 125°F
  • Medium-rare: 130-135°F
  • Medium: 140-145°F
  • Medium-well : 150°F

You want to avoid overcooking your meat as the flavor and juices will dissipate the longer you cook it. Err on the side of caution by taking it off the heat earlier than later. If it’s a bit underdone to your liking, you can always cook it more, but there’s no turning back when your steak is overcooked.

Please note that cooking times may vary depending on the thickness of your steaks and the temperature of your heat source. When searing on high, the Pioneer Woman advises cooking 1.5in steaks for about 3 minutes on each side for medium-rare.

Toppings
Your perfectly cooked steaks will taste great as is, but you can also amp up the flavor with toppings.

Adding a chunk of butter sounds simple, but is one of the best toppings for your steak. The butter melts into the steak juices, creating an amazing sauce.

You can also try sautéed mushrooms, gremolata, fresh pesto, tabbouleh, or vegetable slaws to complement your steaks.

As you can see, attention to detail and great piece of meat can go a long way when you’re cooking at home. Follow these steps and you’re on your way to perfectly cooked steaks.

How do you prefer your steaks cooked? For the non-meat eaters, what’s your favorite meat alternative? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Visit the Brick Your Neighborhood Deli weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm for breakfast or lunch! We’ve got great new breakfast items served until 10:30am, along with our made to order signature sandwiches, fresh salads, and a great selection of desserts.

Relieve Headaches With These Foods

We can all agree that headaches and migraines are the worst. But before one hits, and before you reach for that medicine, you may want to try eating. These foods in particular are known to have healthy, migraine-fighting benefits.

Ginger
Overall, ginger offers great health benefits. In terms of headaches, ginger may have the ability to block prostaglandins (neurotransmitters that play a role in inflammation). These can cause a slight swelling of your brain, and may be the reason for your discomfort. Also, this spicy root is known to help relieve nausea, which is often related to intense headaches.

Try grating fresh ginger into your dishes, or whip up a carrot ginger soup to help ease your head pain.

Mackerel
This oily fish is high in omega-3 fatty acids which are considered healthy fats thanks to their anti-inflammatory and nerve-protecting benefits. According to research, these fatty acids help reduce the frequency, duration, and severity of headaches and migraines.

Not a fan of mackerel? You can turn to other oily fishes including salmon or sardines for your omega-3 fix.

Plain Yogurt
Yogurt is good for relieving headaches and migraines because of its high riboflavin content. Riboflavin is part of the B vitamin complex which has been shown to help reduce the number of migraine attacks in people who are prone to them. In addition, it may increase the effectiveness of beta-blockers (drugs to prevent migraines).

If you’re not too fond of yogurt, eggs also contain this B vitamin.

Spinach
Magnesium has been found to have powerful migraine-relieving powers, and can be found in high concentrations in leafy greens, such as spinach (24mg/cup). As an added incentive, regular magnesium intake has been shown to reduce migraine attacks by 41.2%.

Enjoy a mixed greens salad with your favorite toppings, or add some spinach to your smoothie to fend off those migraines.

Watermelon
Dehydration can be a major factor in terms of headaches. It causes a drop in your blood volume, reducing the amount of oxygen available to your brain, causing pain receptors to be affected.

If you find it laborious to drink water throughout the day, eating fruits and veggies with high water content can help. These include watermelon, cucumber, celery, and carrots. Snack on them or whip of a refreshing smoothie with your favorites.

What helps you when headaches or migraines hit? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Stop by the Brick Your Neighborhood Deli and enjoy a hearty breakfast or yummy sandwich today! Our business hours are 7:00am-4:00pm Monday through Friday and 8:00am-4:30pm on Saturdays.

Don’t Fear Carbohydrates

Despite the popular belief, carbs are not the enemy. Carbohydrates give us energy by providing our cells with glucose, which helps our brain and muscle power. However, the important distinction is between refined and unrefined carbohydrates. Refined carbs, like white bread and pastas, cookies and candy, are not the best choices when it comes to healthy foods. Unrefined carbs, however, are those that we consume in their healthiest, most whole forms. These will be released slowly into the bloodstream, preventing blood sugar spikes and providing you with lasting sustainable energy.

Here are some healthy carbohydrates you will want to include in your balanced diet.

Potatoes
When it comes to potatoes, many see the sweet potato as the lesser of two evils. In fact, the sweet potato is lauded as a healthful, lower carb option for things like toast. But there is no reason to banish the regular potato from your diet. Potatoes provide vitamin C, potassium, protein, and with the skin on, some fiber. Try them baked or roasted and avoid covering them in cheese or sauces for a healthier option.

Whole Grains
Refined grains have been processed to remove components which house healthy benefits like fiber in order for them to be quickly digested. Unfortunately, it is these refined grains that will spike our blood sugar. Instead, opt for whole grains, like oatmeal, wheat berries, barley, farro, or millet. It is understandable to avoid these if you don’t like them, but if you fear you’ll gain weight, you’re missing out. Eating these in moderation can improve your health and provide you with the energy you need to get through the day.

Sweet Fruits
Do not fear bananas, melons, grapes, and other sweet fruits. While their sugar content may make them taste especially delicious, that does not necessarily make them bad. If you are opting for sweeter fruits, just be cautious of your servings. It is recommended that you get 1½ to 2 servings of fruit a day, but if you’re making a smoothie, beware. It is easy to overdo it with the sugars (at the end of the day, natural sugar is still sugar). Try limiting your smoothie to ½ to ¾ cup of fruit, and add a source of protein to help the sweetness digest more slowly.

Legumes
People may avoid legumes (chickpeas, lentils, black beans) because they think they’re high in carbs. While that may be true, they are also great sources of fiber and protein. Sprinkle them in your lunchtime salad to power through that midday slump. Or you can enjoy them in tacos, chili, casseroles, and more.

Starchy Veggies
Don’t think of corn and peas as normal vegetables. Instead, think of them as starches. Peas contain protein and corn contains fiber, therefore, they can be considered a different category than other veggies like kale and carrots (which basically means you can adjust your portions accordingly).

Which healthy carbs have you accepted into your diet? Share your favorites with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

For a healthy and delicious meal, visit the Brick Your Neighborhood Deli in Pomona! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm. Skip the line by calling ahead or ordering online.