Eggology Egg Whites and Other Eggcellent Sources of Protein

When you are building muscle, it's important to ensure that you eat plenty of protein. Without protein your muscles just can't grow-it's that plain and simple! Typically you should consume 1 to 1.5 times your body weight in grams of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight (if you are overweight, then substitute your target body weight) in grams of protein. For example, if you weigh 150 pounds, you should be eating between 150 and 225 grams of protein per day if you want to consistently gain muscle. Full time bodybuilders can eat sometimes two to three times their body weight in grams of protein, and sometimes more, but for most of us that would be overkill.

Of course we love using Eggology Egg Whites as our primary source of protein. But even we have to admit that it is necessary to vary your sources of protein so that you maintain a well balanced diet. So, what do we recommend, outside of the normal chicken and tuna realm?

1. Raw Nuts - These provide a great source of protein PLUS they are a great source of healthy fats, minerals and antioxidants. I make huge batches of trail mix-just be sure that you use two-thirds cup of nuts to every one-third cup of dried fruit! Use them in stir-fries or eat them plain...any way you crack it-they are wonderful!
2. Beans - Most beans contain 20% protein and high in carbohydrates which provides long lasting energy. Pair beans with rice to make a great, protein packed meal! (On a side note, check out this awesome blog post on nutritiondata.com to find out why you may not be getting a complete protein by combining these two products!)
3. Milk - It does a body good! There has been talk that soy milk is a better source of protein, but check out this study to see what researchers at McMaster University are saying-their studies "clearly show that milk proteins are a superior source of protein in producing muscle mass gains in response to weightlifting."
4. Quinoa - It is called a "supergrain" because of the wonderful nutrition it offers. It contains more iron than other grains, has high levels of potassium, riboflavin, magnesium, zinc, copper, and folacin. It is a great source of protein. Unlike other grains it contains plenty of the amino acid lysine, as well as the other essential amino acids, so it provides complete protein.
5. Oats - Whole grains provide muscle-friendly protein, along with fiber and other nutrients. For an amazing and healthy and protein packed breakfast, check out this Banana Oat Protein Breakfast Pancakes recipe!

Happy Eating and send us your suggestions for variety in protein sources and recipes that you find help build muscle!

Put on Your Camouflage! Lean Diet Means High Protein Eggology Egg Whites!

Boot Camps are all the rage in fitness training these days. It gives you an opportunity to get fit without being in a gym and you see amazing results! As I was perusing different work out tips, I found myself drawn to military.com and the fitness tips they provide. One trainer in particular, Stew Smith, promotes a "Get Lean" Diet that is easy to follow and guarantees results. It's also easy for anyone to do! This just may be the thing that helps you achieve the goal of a lean and mean you! Okay, maybe not mean...but you get my drift!

Stew focuses on high protein (Eggology Egg Whites are a great choice!) and low fat. He suggests eating 5 to 6 meals a day spread out every 3 hours, combined with 1 to 2 workouts a day for maximum results. Wondering what you will eat for each of those meals?

Stew suggests the following foods:
- Salad-with chicken - no fat dressing
- Chicken and broccoli
- Multi-grain Pasta, turkey sausage-peppers (red yellow & orange), fat free Italian dressing (a cold dish)
- Turkey breast burger on wheat bread
- Egg whites are always a good meal! (Egg whites are just so healthy)
- Subway roasted chicken breast avoid mayo use the honey mustard or nothing
- Tuna

Snacks:
- Fruits
- No-fat yogurt
- Vegetables

Thanks Stew for such great information! Take a moment to visit his blog and get some great tips on diet, exercises and inspiration to achieve your fitness goals!

Buy Eggology Liquid Egg Whites to fill your diet with healthy, high protein food! 100% Egg Whites...Pure and Safe!

The How-To's of Body Building, Along with the Why's!

Anytime you talk about body building, you will almost always hear "if you want this, you have to do that" but if you start inquiring a little deeper, you'll find that most people don't know the WHY of what they are telling you. I am super inquisitive by nature and I don't like people to tell me the should's without telling me the whys, so as I was investigating some of the tips that I heard floating around the gym today, I stumbled across a very interesting article on bodybuilding.com that talks about the Top 10 Secrets to Amplify Your Fat Loss Potential.

I really liked the article because it gave you not only WHAT you should do, but WHY you should do it. In an egg shell, these are the top 10 Secrets they discuss:

1. Consume 5 to 6 meals a day
2. Consume protein rich food sources at each meal to boost your metabolism
3. Eat carbs with a low glycemic index
4. Limit the consumption of fructose-rich foods to the morning
5. Perform high intensity weight training to lose fat
6. Perform aerobics in the morning on an empty stomach
7. Take a powerful fat burner before your aerobic session
8. Drink plenty of water during the day to boost your metabolism
9. Supplement your diet with calcium
10. Get a good and restful nights sleep to trim down

Speaking of sleep, I'm going to do my part to "trim down" and sign off for the night! The article is worth reading through, as it offers some really interesting insight and science behind the tips, along with some cool tools to track your progress!

For high protein foods, buy Eggology egg whites online or find a store near you!

Looking for a Leaner Body? Advice for Beginners Looking for Weightloss

In southern California, where I am located, the motivation to stay lean and fit is present everywhere! All I have to do is look around. When I take my child to school or when I am at the beach or out to dinner, I just have to look around to stay motivated to keep up with my own fitness program because almost everyone looks great! We are a beach town with mild weather year round and mountains nearby with great hiking trails which encourages people to get out and exercise (even if it is as simple as a leisurely walk after dinner).

And, of course, even in this town, there are people who are less motivated - or who have fallen into a rut and cannot seem to pull themselves out of it. Well, I am here to offer help!

One of my favorite go-to sites for all things having to do with fitness is Bodybuilding.com. Bodybuilding.com states that their mission is: "To help our visitors reach their health, fitness and appearance goals through information, motivation and supplementation." Bodybuilding.com features over 25,000 pages of fitness information, has a community of over 230,000 members to support you and keep you motivated, and has a store with 8,500 products (and super fast shipping!). If you haven't been there - then you need to go!

Wait! Before you start surfing Bodybuilding.com's site, keep reading for tips on beginning your own weight loss program. This is from Bodybuilding.com's article Beginner's Fatloss Program!

A simple program that's easy to follow! Here is a synopsis of their tips:

• Set your goal!


• Find what motivates you.
  
• Re-evaluate your nutrition program! I love that they suggest starting slow - not going straight to chicken breasts, Eggology egg whites and protein shakes. Keep track of your calories and become more aware of your caloric intake and the quality of food (read the ingredients!).


• After about two weeks, educate yourself on carbs, dietary proteins and fats!


• Research supplements. Do you take a multivitamin? Interested in protein powder or fish oil? Are these for you and how will the benefit your body?


• Don't forget the part about working out! Full body workout three days per week plus another two to three days of cardio and strength training.


• Don't let your cardio stagnate. After a few weeks look into intervals and more!


• After about three months - Congratulations! You are on it! Now take your training to the next level!

Read the whole article here, including cool videos and two full body workout programs! Thanks Bodybuilding.com!

Take a Little Out of the Middle!

The battle of the bulge is something that many of us struggle with. I was reading an article today on the dangers of belly fat and thought it was worth sharing!

Studies show that having a little extra fat around the middle " increases your risk of heart disease, hypertension, cancer and dementia. Not only that, women whose waists are bigger than 35 inches are more than twice as likely to die of heart disease than women whose middles measure less than 28 inches, according to research from the National Institutes of Health. And a waist that's more than 32 inches ups your risk of diabetes, experts say."

Wow...I always thought a little extra padding wasn't that big of a deal! So how can you win the battle and decrease your health risks? It's actually EASY! " Cut just 100 calories a day. That's all you need to ditch to beat belly bulge, says Mehmet Oz, M.D., author of "YOU on a Diet: The Owner's Manual for Waist Management." Dropping this amount from your daily intake -- we're talking one cookie, a soda or a glass of wine -- will help you lose about 12 pounds a year. And it's a cinch to stick to a plan that requires no actual dieting or deprivation."

100 Calories a day? That sounds so simple! Other tips they give for keeping things in check are:

• Running 2-4 times a week for 30 to 60 minutes
  
• Eat good for you foods-veggies, fruits, fish, low-fat dairy and whole grains
• Eat a high protein breakfast, such as Eggology Egg Whites, ""An egg-white omelet is a good choice," says Louis Aronne, M.D., a clinical professor of medicine at Weill Cornell Medical College and director of the weight-control program at New York-Presbyterian Hospital in New York City.
• Don't skip meals
• Minimize stress
  
• Get your ZZZZZZ's-sleep is important!
• MOVE-take frequent breaks from sitting-get up and walk around (just don't walk to the fridge!)

Great tips! Check out the full article for more information on the dangers of a big belly and what you can do to avoid them!

Good Riddance to the Love Handles!

We have entered the 2nd month of 2009 and that means a couple of things. First, it means that if you are still adhering to your New Years Resolution to eat better and work out you are doing great! Experts say it only takes 28 days to form a habit-so you are well on your way to a great foundation for healthy eating and exercising!

I came across this great fitness blog on military.com and I couldn't help but start reading the posts by one contributor, more specifically, Stew Smith. He is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, and Maximum Fitness. As a military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, Air Force PJ, Ranger Training, and other physical law enforcement professions. Who better to take fitness advice from than him!

In a post entitled Lose the Love Handles, he outlines ways to get rid of the little something extra around the middle!

Here are the three areas of concentration:

1) Healthy Diet (to build energy and burn fat);

2) Cardio-vascular and resistance training (to burn fat and build muscle), and;

3) Targeted Abdominal exercises (to help firm the muscles under the fatty area)

Check out the rest of Stew's post to get detailed info on the workout to achieve the results you are looking for, not to mention a great breakdown of lean meal options to help with the healthy diet! He uses tons of egg whites for protein, so there are ample opportunities to benefit from the ONLY choice for liquid egg whites, Eggology!

Thanks Stew for the wonderful work out suggestions and we look forward to reading many more!

Hey Skinny! Bodybuilding THEN and NOW

If you are like most fitness junkies, you are striving for a perfectly muscled and toned body. I am always amazed at the results one can achieve from working out and eating healthy. Even more amazing are those that take it to the highest level of muscle! I thought we could take a quick look at bodybuilding THEN and NOW!

THEN: One of the greats was Charles Atlas, not only did he have a great body, having achieved the title of "Most Perfectly Developed Man" at a contest in Madison Square Garden in 1922, but he had such a great sales ad! He believed in pitting one set of muscles against another. He didn't approve of gadgets. He believed you were less likely to hurt yourself or "overdo it" when only your own strength was involved. And a man after my own heart, he always ate his bread crusts! (Come on, anything having to do with bread is YUMMY!)

NOW: Of course our all time favorite bodybuilder is Ronnie Coleman. His training encompasses a combination of simple compound movements with mostly heavy free weights and some powerlifting; he also uses machines. Of course his diet includes Eggology Egg Whites which give him a great protein boost! If you want to improve your work-outs, I highly recommend attending one of Ronnie's work out weekends! What more could you ask for than to work out with 8 Time Mr. Olympia, Ronnie Coleman.


As for me, I definitely DON'T look like either of these guys...but I'm happy with my healthy self! Happy work outs-hope everyone is sticking to those New Years Resolutions!

P90X: Extreme Home Fitness

Have you seen the commercials for P90X? It is the Extreme Home Fitness System that boasts real results in 90 days. If you haven't seen the commercials, the end result is an extremely ripped body (AKA total muscle definition). And don't get this confused with "toned". The transformations of both men and women who have done this are truly jaw-dropping. The P90X system includes workout DVDs and a nutrition guide. Why is it so effective? The workouts keep changing over the 90 days - leading to "muscle confusion" so your body doesn't plateau, as it would doing the same workout.

Does this really work for most people? A friend of mine is so excited to start the program, she has P90X as a contact in her cell phone! Now that her kids have gone back to school and she has more free time, she is going to start the P90X program. And all from the comfort of her own living room . . . I can't wait to monitor her progress. And, of course, I'll keep you posted!

Eggology Interview with Personal Trainer Valerie Waters

Valerie Waters is one of Hollywood Hottest trainers, someone we really admire (a total health enthusiast and role model) and a lover of Eggology Egg whites! Valerie was kind enough to take time out of her busy training schedule to answer some questions for our readers....enjoy!

Q. How did you get into personal training?
I ran track in high school. One day the coach took us into the weight room and taught us how to lift weights. I was fourteen years old and remember that day like it was yesterday. From then on I was obsessed with working out and began a life long love affair with weight training. Eventually I got a job at a gym selling memberships which I was never very good at. Management convinced me to try training. The industry was just emerging at this time and this gym was one of the fist to actively promote it. Within a month of starting, I was booked solid eight hours a day and loved it! I knew then that I had found my calling. It is nearly 20 years later and I still love it!


Q. How did you discover Eggology products?
I originally saw it in the supplement section at Gold’s Gym. I bought it on the spot and have not turned back since. It is a well known fact that egg whites pack a nutritional punch. Now with Eggology, I can be assured of getting a good source of protein and because of the convenience I can save time in the kitchen.

Q. In what ways do you recommend Eggology to your clients?
Many of my clients don’t cook either because they think they don’t have time or they don’t know how. Scrambled egg whites using Eggology is one of the first things I teach because of the simplicity and the fact that I want my clients eating breakfast. Besides the fact that egg whites are a great source of protein, they are fast and easy.

Q. What is your philosophy on health and fitness?
I believe that exercise is a means to an end. You workout out in the gym (or home gym) because it is a very efficient way to build strength and endurance, but I want you to take that new level of fitness and get out and have some fun. For me that is surfing or hiking with friends. For you it may be something else. The bottom line: workout to look better but don’t make that your only goal. There is so much more available to you when you adopt a healthy lifestyle.

Q. Do you have any athletic role models?
Lance Armstrong. I don’t even ride a bike but I am simply in awe of what this guy has accomplished athletically, personally and professionally.

Laird Hamilton. Here again, I can’t do any of the things Laird can do but I am inspired by his 100% commitment to living life to the fullest extent of his being. He helped bring new meaning to extreme surfing and he pioneered many sport innovations.

To me, these two men represent energy personified.

Q. What inspires you to stay so healthy and fit?
My job and my clients certainly, but more important is the quality of my life. I simply cannot imagine my life without exercise. It affects everything; my energy, my mood, my creativity, my skin, my body. I am truly grateful for my body even with its imperfections and minor aches and pains.

Q. If there is ONE piece of health advice you can give our readers, what would it be?
There is no magic pill. Being fit requires commitment and effort but please recognize there is joy in this. Being fit is not a two week diet or a new piece of exercise equipment (although these things may kick it off) it is making small but meaningful choices each day. Choosing to get up an hour earlier to workout instead of staying in bed, bringing a healthy lunch with you to work instead of going out for fast food, choosing water over soda, or choosing grilled chicken over chicken enchiladas. Each action builds on the other until you are living your life as a healthy fit person. At this point, there is a lot less struggle because these actions have become habits. There is no argument about whether to stay in bed or not, if it is workout day, you just put your feet on the floor. You don’t even consider skipping breakfast, you just have your go to foods for quick and easy breakfasts such as a yogurt or Eggology’s microwaveable single serving egg whites.

Q. Tell us about the Valslide! How you got the vision for this, etc.
The Valslide is without a doubt the most effective and most portable fitness product on the market. The Valslide will help you sculpt your body fast and effectively, no matter where you train. My clients (and I) are always traveling, whether it is for a movie shoot or for vacation. Often times people fall off track with their fitness program while they are away simply because they don’t have access to equipment. Now that my clients have the Valslide, they can get in a workout wherever they are. They just throw it in their purse or suitcase and it’s all they need to get in a great workout.

I was inspired to create the Valslide after being frustrated that my slide board took up so much room and I could not easily bring it with me to a client’s house. I had learned the value of the slide board exercises when I trained at a facility catering to professional athletes. One day, I was inspired to make something portable that could simulate slide board exercises and the Valslide was born! Check it out at http://www.valslide.com/

Valerie - THANK YOU so much for inspiring us, it was so much fun to interview you! Health is wealth, you embody that.

Stay tuned, we hope to post some of Valerie's great recipes on the blog too!!!