What they NEVER Told You About Eggs

What They NEVER Told You About Eggs

By Cassandra Forsythe-Pribanic, PhD, RD

The Egg: this three letter word invokes almost as much fear into the hearts of Americans as our other favorite “deadly” three-letter word: F-A-T.

However, it’s finally time to crack the misconception that eggs are bad for our health, because they’re absolutely not.
It’s unfortunate, but many people still think that you cannot eat more than one egg per day, or even more than 3 eggs per week because if you do, you’ll develop high blood cholesterol levels and fatty arteries. But, this could not be farther from the truth.

So, why do we think this way?

In the 1960’s consumers were first “warned” about eggs as being a major player in the development of heart disease… without any conclusive evidence to back up this claim. News articles overwhelmingly focused on the egg- cholesterol – heart disease link when there was no real proof for this message.

Eggs were so demonized that egg substitute products became all the rage for cooking and baking, but they were no better, and sometimes far worse, than the whole egg itself.

Today, consumers need to understand that eggs are not evil, but in fact are healthy and important components of our diets.

High Protein Quality

First and foremost, eggs an inexpensive source of high quality protein that almost everyone can enjoy in various ways – from scrambled eggs to deviled eggs to green eggs and ham, eggs are a versatile way to quickly and easily get more protein in your diet. And, they’re not just for breakfast, but for lunch and dinner too!

In terms of protein quality, most foods rich in protein are measured in terms of the availability of that protein to effectively promote growth (cell growth), and this term is known as biological value.

Based on the amino acids contained in an egg and its ability to stimulate growth, egg protein is only second to mother’s milk for human nutrition.

On a scale, with 100 representing top efficiency, these are the biological values of proteins in several foods:

Whole Egg

94

Milk

85

Fish

76

Beef

74

Soybeans

73

Beans, dry

58

Biological Value of Protein Foods

Nutrition Powerhouses

Secondly, eggs are powerhouses of nutrition:

• Eggs are among the few sources of naturally occurring vitamin D and K, which are known for cancer protection and longevity.

• Eggs contain the highest source of dietary choline (125mg/egg), which is a nutrient necessary for proper nervous system development and structural integrity of cell membranes; particularly, choline is necessary for brain development in infants to impart lifelong enhancement of memory and attention.

• They supply 6.3grams of high quality protein, 5 grams of fat primarily consisting of an even balance of saturates and monounsaturates, with less polyunsaturates, and barely no carbohydrates at all; they’re the perfect low carbohydrate food.

• Some designer eggs contain up to 200 mg of DHA, the essential omega-3 fatty acid needed by all humans for normal development and functioning, and prevention of depression and memory loss.

• The whole egg contains 166 mcg of lutein and zeaxanthin, two super antioxidants that contribute to eye health and prevent common causes of age-related blindness; research shows that the bioavailability of these nutrients from eggs is higher than other foods with higher contents.

Eggs Do NOT Cause Heart Disease

In November 2010, a paper was published by Canadian medical researchers entitled, “Dietary cholesterol and egg yolks: not for patients at risk of vascular disease”.

The authors stated that: “Patients at risk of cardiovascular disease should limit their intake of cholesterol. Stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late.”

However, prior to this paper, over the past 10 years, numerous studies, both clinical and observational, were published with the findings that there is no connection between egg consumption and heart disease risk, especially in healthy individuals.

For example, Dr Maria-Luz Fernandez and colleagues have been investigating egg nutritional health for more than a decade and have published findings such as:

• “Revisiting Dietary Cholesterol Recommendations: Does the Evidence Support a Limit of 300 mg/d?”. Overall, no study has yet shown an association between egg intake and risk for heart disease and there is no compelling epidemiological or clinical trial results that show compelling evidence for limiting cholesterol intake to 300 mg/day or restricting egg consumption.

• “Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet”. Raising HDL cholesterol is often called impossible, but is necessary to protect against plaque build-up in your arteries (HDL carries it away). This study shows that it can be easily increased in overweight men (a population very susceptible to heart disease) by reducing carb intake and using eggs in the diet regularly.

• ‘Pre-menopausal women, classified as hypo- or hyper-responders, do not alter their LDL/HDL ratio following a high dietary cholesterol challenge”. When 50 pre-menopausal women (another very susceptible heart disease population) were given either an egg a day plus cholesterol from other foods, or a cholesterol-free egg substitute for 30 days, did not experience the development of an ‘atherogenic lipoprotein profile” regardless if they were hyper or hypo-responders to dietary cholesterol.

Overall, dietary cholesterol from eggs does NOT cause heart disease, rather a lifestyle and a diet high in foods that elicit increased inflammation, hyperglycemia and oxidative stress induces increased atherosclerotic build-up and increased risk for heart attack or stroke (among other diseases).

As such, it is wise to follow a diet low in sugar, void of processed foods, artificial chemicals (flavors and colors), preservatives and pesticides and avoid smoking and excessive alcohol consumption, and replace it with a whole foods, natural, plant-rich diet balanced in protein, carbohydrates and fat to minimize heart disease risk.

Avoiding eggs is not the answer – in fact, including eggs in your wholesome diet will actually benefit you more . Two eggs provide 13 grams of protein, ~10 grams of fat, and plenty of nutrients you barely find in any other foods. This will keep you satisfied, healthy and energized for hours after any meal and will help you choose other healthy foods at the right times.

However, If you choose not to live a healthy lifestyle with whole foods, adequate sleep, plenty of exercise and minimal toxins, and/or you already have heart disease, you may be advised to limit your intake of egg yolks because it may acerbate your current situation.

Eat This and Get Smaller Thighs

An interesting Article….. keep eating your Protein….

Eat This And Get Smaller Thighs!
By Mike T Nelson PhD(c), CSCS

Is that really possible? Can it be true? Read on and find out how to do it!

A very cool study has shown eating this one item resulted in smaller thighs!

Many women complain that they want to lose fat and overall size around their thighs. They also want to make sure they reduce the jiggle factor too.

We all know how powerful exercise is in this area, but can what we eat have an impact and directly reduce fat in the thighs?

Yep! The item we are talking about here is protein. Now don’t worry, eating more protein will not make women huge overnight; so relax.

Layman DK et al. (2) showed that a diet with higher protein and less carbohydrates when combined with exercise was superior to a diet with the same amount of calories, only higher in carbohydrates. Even if subjects did not exercise and swapped some carbs in their diet for protein, they lost more fat! Nice! Score 1 for more protein.

In another wicked cool study (well, it was to me), Devkota S et al. (1), showed the addition of more protein in place of carbohydrates resulted in better glucose and insulin management. They also showed a “repartitioning” effect where the subjects (our furry friend the rat, in this case) increased signals in muscle (Akt, p70S6K phosphorylation if you really wanted to know) to build more muscle. In the higher protein group, the signals in fat tissue were actually DECREASED! Just by shifting some of the incoming food from carbs to protein, showed a shift away from signalling processes used to store it in fat! Increasing protein in place of carbs, ramps up processes for more muscle and less fat.

Human Data Please

The above study was done on our furry-tailed friends, but another study by Mojtahedi MC et al. (3), was conducted in older women and used a double-blind, randomised clinical trial to compare a higher protein level to a standard level of carbohydrates. One group added 50 grams of a whey protein to their diet, while the other group added 50 grams of carbohydrates (maltodextrin) for 6 months.

Even though the total calories were the same in both groups, the higher protein group lost more weight than the carb group. The really cool part about this study is they used MRI (which is very accurate) to assess body composition (muscle-to-fat ratio). This allowed the researchers to look directly at the amount of fat stored next to the muscle tissue (intra-muscular adipose tissue) in the thigh area. If you are looking to reduce the size of your thighs or how much they jiggle, listen up! The higher protein group saw an overall reduction of total thigh volume (size) 13% compared to 4.9% in the carb group. Nice! Protein DECREASES the size of women’s thighs!

But did they lose more fat in their thighs?

Yes! They lost 9.2% more intra-muscular fat in their thighs compared to 1.0% in the carb group. Replacing 50 grams of carbs in your diet with 50 grams of protein reduces overall thigh size and fat levels!

If you are looking to get smaller and reduce fat, adding more protein to your diet will help do the trick. It appears the old wives’ tale of eating too much protein will not make you too big, and actually can have the opposite effect by holding on to muscle tissue and decreasing fat.

Pass me the protein please….

NOTE : Did you spot that extra protein helps with glucose and insulin management (that’s blood sugar levels, folks) So you’ll protect yourself from all the dangers of Diabetes.

Training TOO Hard?

Four Signs You’re Working Too Hard

1.) Diminished Training Intensity: In general, if you need to reduce your training loads from set to set, then you’re probably working too hard. Your goal is to be able to use the sames loads at the end of the workout that you used in the beginning without excessively resting before increasing the loads in the subsequent workout. The only exception here is if the workout actually calls for you to reduce your loads throughout the training session. In addition, it’s better to go into a given work period with a general rep range to work within. For example, if you were using 30-second work periods, a typical rep range within that time frame is 8-12 reps if you’re moving at the typical 3-4 second per rep tempo. If you’re getting more than 15 reps, the loads are too light. If you’re getting less than 6 reps, the loads are too heavy.

2.) Excessive Resting: If you are being forced to rest/pause a couple times during a work period, or you’re resting longer than your rest periods allow for, you’re probably working too hard. If you choose the appropriate exercise intensity, you should be able to train with minimal if any stopping during the work periods within your workout. As the workout progresses, a brief 3-5 second pause here and there to reset and reload is fine, but if you’re taking any longer than that and stopping constantly, then you need to reduce your loads or regress the exercise appropriately.

3.) Excessive Breathing: A good workout will have you breathing hard as your body’s demand for oxygen increases, but you should never be completely out of breath or gasping for air. If you start wheezing or coughing, that’s a clear sign to stop exercising immediately. If symptoms persist, it could be related to exercise-induced asthma or another serious condition and you should seek immediate medical attention. It’s important to note that larger individuals with more muscle mass will have greater overall oxygen demands and will thus be more prone to being out of breath than their smaller, less muscled counterparts.

4.) Dizziness or Blurred Vision: If you get dizzy or have vision trouble during any portion of exercise, then you’re probably working too hard. Either that or you could be experiencing a migraine or vertigo or have symptoms of low blood pressure, dehydration, or lack of nutrition. If this conditions persists, you must immediately discontinue your fitness program and seek medical attention.

Are you a lazy?

Four Signs You’re NOT Working Hard Enough

1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation: Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

Morning Coffee Makes You FAT!!

Why Your Morning Coffee is Making You FAT
If you’ve been following my advice of including a good portion of your daily carbohydrate intake at breakfast, you might want to skip your morning coffee, unless it’s decaf, that is.
Why?
Well, the recommendation to consume ample carbohydrates at breakfast is due to the fact that glucose tolerance and insulin sensitivity are at their peak in the morning – basically, your body is primed to “deal” with carbohydrates quite well during the first few hours of the day, and that ability continues to wane as the day goes on.
So where does coffee come in?
Well, quite a few studies have shown that caffeine intake acutely decreases glucose tolerance and insulin sensitivity, sabbotaging your generally “good” ability to process carbohydrates in the morning.
Here’s just one of many studies:
Caffeinated coffee consumption impairs blood glucose homeostasis in response to high and low glycemic index meals in healthy men.
Moisey LL, Kacker S, Bickerton AC, Robinson LE, Graham TE. Am J Clin Nutr. 2008 May;87(5):1254-61.
Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada.
DESIGN: Ten healthy men underwent 4 trials in a randomized order. They ingested caffeinated (5 mg/kg) coffee (CC) or the same volume of decaffeinated coffee (DC) followed by either a high or low glycemic index (GI) cereal (providing 75 g of carbohydrate) mixed meal tolerance test.
CONCLUSION: The ingestion of caffeinated coffee with either a high or low GI meal significantly impairs acute blood glucose management and insulin sensitivity compared with ingestion of decaffeinated coffee.
In the end, decreased insulin sensitivity and glucose tolerance = more insulin, less fat burning, and more fat storage; three things you DON’T want if you’re looking to shed those unwanted pounds.
Suggestions: If you’re going to consume coffee or caffeine in general, it’s best consumed at times in which you are not consuming substantial carbohydrate. This means ditching caffeinated coffee with breakfast in favor of decaf, and also avoiding energy drinks and other caffeine boosters during workouts in which a carbohydrate recovery beverage is being consumed.

Heart Rate Test

Heart Rate Test

Even if you have normal cholesterol levels, your risk for sudden heart attack increases dramatically if your resting pulse rate is over 75 OR if your heart rate recovery is below 25 beats per minute.

An interesting study came out a few years ago that I will never forget. You see, Even in peak shape, ur heart
rate can b above 75 bpm. This study showed that those with resting heart rates over 75 were 2-3 times more likely to die of heart disease.

Scary stuff.

Since then I make sure I keep my heart rate low through eze cardio (with my Heart Support Group), some intense bootcamp cardio and meditation/relaxation techniques.

EASY home test for you
Simply take your heart rate before you get out of bed in the morning.
Then, take your heart rate in the middle of the afternoon after sitting down for 15 minutes. Do this again at night.
Then average the three numbers together.

If they average out more than 75 then increase your exercise and consider yoga, meditation, or more stress-free time in your day as a solution.

Remember being stressed increases ur cholesterol and decreases ur ability to lose body fat!

So work to lower ur RHR

Jax xx