Benefits of Egg Whites

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Eggs have been given a kind of bad rep because they are high in cholesterol and fat. But if you take out that yolk you save about 50 calories alone, along with no cholesterol or fat at all. Mission accomplished!

Even though you’re taking out the yolks, the protein from the egg white alone is still a good and high quality protein. The egg white contains the nutrients along with amino acids your body needs to function through out the day.Yes, you need fats in your diet to be healthy but make those fats come from things like nuts, seeds and healthy oils preferably.

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Egg whites are very low in calories as well, an average egg contains around 70 calories per egg, cut out the yolk and you cut out about 55 calories leaving you with anywhere around 15 calories total per egg white (give or take the size of the egg). So with weight management, egg whites are beneficial because you’re still getting all the nutrients you need without the extra fat and calories. Even if you were to make an omelet with 2 whole eggs and one egg white your still saving calories… and this might be an easier transition to eating healthier.

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Chocolate Blueberry Protein Pancake!

Yumm! Chocolate blueberry protein pancakes! With  very minimal ingredients!

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You’ll Need:

1 Cup Oats

7 Egg Whites

1-2 scoops chocolate protein powder of choice ( I used Vega Protein )

1 Medium Banana

1 cup of berries of choice (for this I used blueberries)

1 tbsp. Almond butter

2 tbsp. Coconut oil

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How to:

Cook Oats as directed.

Meanwhile, mash up banana (it helps if you mash it first, learned this the hard way!) And add egg whites, protein and peanut butter. Mix all into the Oatmeal.

Place a medium size  skillet on medium heat in the coconut oil. Let the pan heat up and pour some batter on to the skillet. Sprinkle berries on top of pancake before you flip. Cook till you see bubbles forming at the top. (these type of pancakes take longer to cook because they are more dense.)

Top with more berries and 2 tbsp. Agave Nectar!

Mixed Up Oats! (My Everyday oatmeal Mix!)

image  Well pretty much everyday, its usually this or an egg white scramble …

But… Here’s the recipe!

3/4 cup oats – plain

1 Tbsp. Chia Seeds

1 Tbsp. Flaxseed Meal

1 Tbsp. Pomegranate seeds – unsweetened (optional)

1/2 cup water

3/4 cup Almond Milk

(I mix this all together and let it soak through the night .. this helps with digestion, and then when I’m ready to eat in the mornings, I just heat it up for about a minute and a half and go! )

(OPTIONAL) Top it off with:

Cinnamon

All Spice

Slivered Almonds -unsalted

sunflower Seeds – unsalted

Any fruits.

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Protein Powder! (How to Pick the Best One)

protein 3  So.. Protein powders are everywhere. Its most commonly known to be a building block for building long, lean muscles but they have all different kinds out there. Ones made specially for men and women, ones geared toward building muscle, meal replacements, nutrition, and ones for people with food intolerances. So how do you know which one to buy? Realistically to build muscle or even loose body fat you need to ideally keep protein intake high. Whether your consuming foods that are naturally high in protein (i.e. meats, dairy, eggs and even things like potatoes and rice) or your getting a lot of your protein from powders the good thing is that your getting a good amount and from a good source. Here are some things to look for when purchasing protein powders:

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  • Is it a “Protein Powder” or is it a “Mass Grainer” – a Mass Grainer is a protein powder that also contains carbs, fats and protein. Whereas, Protein Powders are just strictly protein. And even though you want those nutrients in your diet, if you’re just shooting for more protein than the powders are the way to go that way you avoid unwanted calories and any weight gain. If your looking for more of a meal replacement or to add weight…the Mass Grainer is a way to go.

When picking out a powder look for:

  • High Protein (around 20-30 or more grams)
  • Low Carb – (no more than 5 grams)
  • Low Fat – (No more than 5 grams)
  • Shoot for the lowest sugar you can find.
  • Look for Quality- Always look at the label when picking out a protein and look for ones with the fewest amount of ingredients (this ideally goes for any food too)  Also look for ones with natural ingredients too. . . if you cant pronounce it… its probably not the best bet… just saying.
  • Don’t get suckered in – Don’t believe everything it says on the bottle. Do your own research. Just because one says “Build maximum Muscle with this!” doesn’t mean its the one to choose. Companies like to put things on products so you buy them (this also goes for foods). Look at the brand, its it one that’s popular? What are they known for ? How reliable are they? Have you had success with any of their other products? Compare ingredients to another Protein powder. And look at the companies track record, how long have they been in business? Do they have good reviews?
  • Concentrate, Isolate or casein. – Concentrate is absorbed at a slower pace. This type is good to have in between meals. Isolate- Whey)  Is pretty much absorbed right away, good for right after a workout. Casein – takes longer to digest and has a constant flow of amino acids.

Some of the most popular include:

Syntha- 6

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Myotein

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Sunwarrior (Vegan)

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Gold Standard Whey

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Vega Protein (Vegan)

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Zero Carb Isopure

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Jay Robb ( I like the egg white kind- but he has a whey one too)

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BSN True-Mass

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Plant Fusion (Vegan)

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* If ya’ll find another good one, feel free to add on comments below. =)

Healthy Breakfast Burrito

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You’ll Need:

2 Tbsp Salsa

1/4 cup chopped mushrooms

1/2 Cup Egg Whites (if making your own, takes about 3 large eggs)

1/2 cup chopped red, yellow and green bell peppers

1/4 cup spinach

1/2 cup chicken or steak (you choose what kinda burrito you want! ) – make sure this is already cooked!

1/2 of an avocado, chopped up

1 low-carb or gluten free tortilla.

In a medium skillet, pour a little olive oil in pan and let heat up. Cook up the egg whites in a “scrambled” style and then add veggies and meat, mix together till veggies begin to break down a little. Once cooked, wrap ingredients in a low-carb or gluten free tortilla. You can either add the salsa and avocado on top, or put it inside the burrito. ( I like to add it to the top so it seems like a smothered burrito!)

Note: I like switching up the veggies too… sometimes ill add a little cauliflower, onion, maybe some sautéed carrots or squash. Get creative! The more creative you get, the less bored you’ll get!

And if anything doesn’t fit into the tortilla ill put it on top too hahah. =)

Enjoy !

 

Start your day off with Protein!

English: Breakfast porridge: rolled oats cooke...

English: Breakfast porridge: rolled oats cooked with water and soy milk, strawberries, blueberries, nuts, seeds. (Photo credit: Wikipedia)

So in America we’ve grown accustom to having desert for breakfast, I don’t know why, but we have. Think about it, all the muffins, pancakes with syrups, doughnuts and Danishes… its kind of ridiculous.

So I’m going to tell you about the BEST way to start off your mornings ( and no, its NOT skipping breakfast!!! – If your skipping breakfast were going to be having a bigger problem..) and possibly give you a few ideas of some different recipes too!! =) YUM

So a little bit about protein, you can get it from many things but the most popular through meat and eggs. Protein is a major building block for your muscles and cells and helps your feel fuller longer. Protein can help set the mood  for your day  and set you up with the energy you need to start your day off right!

And honestly, do you really think a 300 calorie doughnut will help start your day off right? With all that sugar, sure you’ll be bouncing off the walls for a few hours, but then sooner or later the crash will come leaving you feeling lethargic and tiered. No fun!

A few options that are high in protein for the mornings include:

  • Eggs or Egg Whites.

Lately eggs have gotten this bad rep since they are high in fats, but they are slowly starting to come back and people are realizing that those “fats” are good fats. So either make a couple eggs and a side of turkey bacon, scramble up a couple, make a yummy veggie omelet, or even hard boil a few so its an easier “on the go” kind of breakfast!

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  • Protein Shakes and Smoothies.

This is my go to every morning because its just super easy and it fills me up like no other. Whether you just use the protein powder and some almond milk or if you add different fruits and yogurts into it you’re getting an adequate amount of protein for breakfast (probably why its super easy, takes all the thinking out of it). So next time your making a smoothie, add some protein powder into it! It will fill you up faster and keep you fuller longer! Double Whammy!  (other good things to add, veggies, flax and coconut oils, chia, carbohydrate mix, BCAA (branch chain amino acids), Glutamine (helps with muscle repair), berries, OJ, Granola… the list could go on forever!)

Side note, I made protein pancakes the other day and I’ll make sure to post that soon, it was pretty good!

  • Nuts and seeds! – In Oatmeal!

OO love oatmeal haha, used to hate it when I was little (ok, ok didn’t hate it, but never really looked forward to oatmeal) But now its like a “go to” for me! I love coming up with different things to put in my oatmeal too! Usually nuts, seeds, dried fruits, flax seeds, chia seeds, and a dash of honey! Yummm … Nuts and seeds are easy to add into some yogurt (try to stick to plain Greek yogurt and make it taste better with the stuff you put into it, that way you skip those sugar laden syrups.) Or I’ve even had a bowl of quinoa for breakfast too, kinds like a bowl of oatmeal, but adding more veggies to it instead =) …Or even a handful of almonds would work too when your in a hurry!

 

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  • Cottage cheese

So ever since I figured out I have a dairy intolerance, I seriously miss cottage cheese! (So if anyone finds a good recipe or even a substitute in the market, Let me know!!) but besides the point, cottage cheese is a good source of protein and an awesome breakfast food. Add some dried cranberries to it, or maybe have it inside a half of a cantaloupe. Yum. I also liked to add it to my salads and take up that place of adding a “Dressing” to my salad, sounds weird but actually pretty good.

  • Peanut and almond butters.

Even around 2 tbsp. of peanut butter had 8g of protein, spread it on a piece of 100% whole wheat toast, add it into your smoothie, or oatmeal and your adding more protein to your breakfast! Bam! Just be sure to try to get all natural butters with low sugar! p.s the oil on the top is usually a good thing.

 

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Here are some good recipes/ links that would work too:

Any of my smoothies would work if you add some protein powder to them..
BEST Green Vanilla Smoothie!  – this one already has the powder in it.
Egg, Avocado, Bacon and Tomato Breakfast Sandwich
Oatmeal 101
Egg, Spinach, Tomato and Guacamole breakfast sandwich

Egg, Avocado, Bacon and Tomato Breakfast Sandwich

Breakfast sandwhich

You’ll Need:

1 Whole Egg

2 Egg Whites

1 Slice of Whole Wheat Toast, or a Gluten free option is fine too.

2 Slices of Tomato

An Avocado

1 Slice of Turkey Bacon

********And the Assembly!

Cut toast in half, and on both sides, spread 1/4 of the avocado on to the toast like you would Mayo.

Pile on the eggs, bacon, and tomato.

Feel free to add spinach, peppers or any other veggies! =)

YUM! and Enjoy!