Good article about Eggs

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Nutrition Q&A: Am I Eating Too Many Eggs?

Eggs are one of the best protein sources—but then there’s the whole cholesterol thing. Here, an MF expert gives you the straight-up answer.

From Men’s Fitness by: Rebecca Webber
 Q: “Is there such a thing as too many whole eggs or egg yolks? I know they contain cholesterol, but I’m currently eating six a day while cutting.”

A: Whoa, there! Six eggs a day is far too many, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can probably get away with one egg a day,” says Maxine Smith, R.D., L.D. a dietician at the Cleveland Clinic’s Center for Human Nutrition. “Though if you’re high risk, limit yourself to two per week.”

Don’t believe it? A 2008 report from the Physicians Health Study backs up Smith’s suggestion, finding that eating one egg per day is generally safe—but that more than that can increase your heart disease risk later in life. (Note that we’re talking about yolks here. You can have unlimited whites.)

The recommendation is still to be conservative, says Smith, because some people have an outsized response to dietary cholesterol. “But we don’t know who those people are,” she explains. And if you are also eating a diet high in saturated fat, the cholesterol in eggs can have a more profound effect on your bad “LDL” cholesterol levels.
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Casein Protein Powder

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Men’s Fitness has a great article about Casein. I personally use GNC’s  – GNC Pro Performance® 100% Pure Casein Protein – Chocolate.  Mix it up in a blender with a cup of water and a banna you will have a great tasting smoothy. Casein protein powder is simply the dehydrated, supplemental form of casein. Caseins are phosphorus-containing proteins and make up 80 percent of the protein in cow’s milk. What does Casein do for you? It helps build muscle mass and speeds up muscle recovery. The only draw back is if you take to much of it, it can strain kidney function and lead to dehydration, slowed digestion and fat storage—the body will convert excess protein to fat if it can’t use it. I take my casein supplement only at night before I go to bed. What it does is feed my muscles while I sleep. Check out the full article for all the details.

ZMA Muscle Strength Supplement

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Great article on Men’s Fitness about a natural supplement that could significantly increase your muscle strength!

“ZMA is a combination of zinc and magnesium
asparate—plus a bit of vitamin B6. “It’s an all-natural product that has been clinically proven to significantly increase muscle strength in trained athletes,” adds Barbie Broschart, RD and a nutritional counselor.”

There are a lot of benefits to this supplement,
Zinc plays a crucial role in protein synthesis and cell growth. Testosterone levels fall without adequate zinc.
Magnesium is essential for bone strength, a strong immune system muscle contractions and a healthy nervous system.
Vitamin B6 helps the body convert protein into energy.

Separately the minerals do some great work but together they may enhance hormonal profiles, reduce catabolism and boost your immune system.

Check out the Men’s Fitness article for more information and suggested intake.

8 Foods That Help you Lose Weight

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Food knowledge is Power, I am going to trade mark that one! It is the truth I am a big believer in knowing what goes into my body and my overall look and health. Now you may be scratching your head and saying that the premise is basic. It is not, we all understand the idea of calories how many calories we should eat in a day. Not all of us go around counting them. I say if  you make smarter choices about the food your eating that counting calories will become something you don’t need to watch so closely. What I try to strive for is making healthier food choices second nature. The way I do it is by reading a lot. Here are 8 food choices that will help you lose weight.  Remember FOOD KNOWLEDGE IS POWER!

1. Watermelon. It’s not only delicious, but packs a wallop of antioxidants like vitamins A and C. It also contains lycopene, a plant chemical found in studies to lower your risk of cancer, heart disease and age-related vision loss due to macular degeneration. Just as gratifying: One cup of cubed watermelon contains less than 50 calories, not too damaging for your waistline.

2. Avocado. This extremely versatile fruit can be used in salads, sandwiches, and guacamole. Filled with heart-healthy monounsaturated fats, avocado is a healthful alternative to mayonnaise and can help lower “bad” LDL cholesterol levels. Just watch your portions. One-quarter of a medium-sized avocado contains 65 calories, so you don’t want to overdo it.

3. Sweet Potato. A medium-sized sweet potato (about the size of your fist) fulfills your daily requirement for vitamin A and provides 4 grams of fiber. And you’ll save half the calories compared to a white potato: A medium-sized sweet potato has only 150 calories compared to nearly 300 for a white one of the same size.

4. Salmon. This, as well as other fatty fish like tuna, mackerel, and lake trout, is a great source of Omega-3 fatty acids, which have been shown to reduce the risk of heart disease. At only 160 calories for a 4-ounce serving, baked or broiled salmon is a great main course for those watching their weight. Add steamed broccoli and a sweet potato for a nutritious, low-cal meal.
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The Soy is Back!

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I love soy not sure if it loves me, but I stopped drinking it and eating it when I read that it reduced testosterone and acted like estrogen in the male body.
According to this month’s Muscle and Fitness ( The one with Sly on the front)  “5 things you should know about Soy”. Soy contains compounds called phytoestrogens, which are
basically the vegetal version of the female sex hormone estrogen. I have no idea what vegetal means so here is  the definition.
1. (Life Sciences & Allied Applications / Botany) of, relating to, or characteristic of vegetables or plant life
2. (Life Sciences & Allied Applications / Biology) of or relating to processes in plants and animals that do not involve sexual reproduction; vegetative

Another fact that I found beneficial from a nutritional aspect. Is one cup of edamame ( boiled soybeans) contains 298 calories, 29 grams of protien, 17 grams of carbs
and 15 grams of fat. One scoop of soy protein powder contains 120 calories, 25 grams of protein, 1 gram of carbs and 1.5 grams of fat. Wow! That is impressive.

I am off to get some soy 😉  Check this months issue of Muscle and Fitness one of my favorite magazines that always has useful information.

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