Eggs Part II
Did you know, your normal supermarket eggs coming from mass factory farm doesn’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.
I recently compared eggs I bought at the grocery store with a box of free range eggs.
Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the free range eggs had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.
This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a cage and fed nothing but piles of corn and soy. It’s a DRASTIC difference in the nutrition that you get from the egg.
So next time a health or fitness professional tells you that egg whites are better for you (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.
So, can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk… If you want real taste and real health benefits, we’d all be better off eating ALL of our eggs with the yolks.
Do you REALLY think that our ancestors threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. Our modern society has been brainwashed with misinformation about fats and cholesterol.
Like I have been saying to you all, eat like a caveman!!!!
This is exactly how I eat… I personally eat 4 whole eggs every day with breakfast, and I maintain reasonably low bodyfat most of the year.
Enjoy your eggs!!!
Facts on Eggs
Are Whole Eggs or Egg Whites Better for You?
Part I
I was on a weekend trip with some friends down the coast recently, and one of my friends was cooking breakfast for us. As always I was particularly hungry on this morn so I went over to see what he was cooking and saw he was getting ready to make a big batch of bacon and eggs.
Well, to my shock, I noticed that he was cracking the eggs open and separating the egg whites into a bowl and throwing the egg yolks out. I asked him why he was throwing out the egg yolks, and he replied…
“because the egg yolks are bad for you…that’s where all the fat and cholesterol is”.
And I replied, “you mean that’s where all of the nutrition is!”
This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!
By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid structure and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids (the good fats).
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).
And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…
“But I heard that whole eggs will skyrocket my cholesterol through the roof”
No, not true!!
When you eat a food that contains a high amount of dietary cholesterol such as eggs, your body regulates it’s internal production of cholesterol to balance things out.
On the other hand, if you don’t eat enough cholesterol, your body simply produces more, since cholesterol has dozens of important vital functions in the body.
And here’s where it gets even more interesting…
There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.
So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.
The healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.
Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!
Results are in!!!
Hey guys,
Well as he head into week 7, it is very close race for both the Summer Strip and the 106.3fm competition!!!
Many people are training the house down, and the results have nothing short of amazing!
In total so far you have collectively lost just over 200kg in fat!!
Well done everyone that is amazing!!
So the top 5 as it stands (some have not weighed in but I know you all want to know), so here goes:
Summer Strip
1. Belinda Ryan -13.9%
2. Emily Nott -12.1%
2. Anne Sciannamanica -12.1%
3. Kayla Tulloch -10.4%
4. Margaret Webber -8.5%
5. Sally Bird -6.3%
MIX 106
1. Greg Brown -12.5%
2. Jan Collins 5.6%
3. Christine Hoyle -5.2%
4. Michael Hurley -3.4%
5. Casey Mcguinness -2.5%
Very close race indeed, now is the time to keep pushing, if you feel you need the extra push, we are launching a new program called S.G.T, you can book in for FREE for the month of November (1 session a week), just ask at reception!!
Why do Resistance Training
Whether you are new to exercise or whether you’re an accomplished athlete, one of the most important ways to train your body is
through resistance training. For those that are in the Summer Strip here in Canberra you all should have experienced resistance training by now, but some of you are not sure why?? Then read on!!
Resistance training, muscle strengthening, or strength training are all common terms used to describe types of exercises that help to build lean body mass. In order to properly train your body – and in order to see results like muscle toning, increased metabolism, increased bone density, and weight loss – incorporating some form of resistance training into your weekly exercise routine is essential.
The Benefits of Resistance Training
Resistance training is any exercise that causes the muscles to contract against an external resistance like weighted barbells,
dumbbells, exercise tubing, or your own body weight. Although resistance training has been recorded to exist for centuries, it was
not until the 1970s that it gained popularity. Recently, there has been tremendous scientific research promoting resistance training
and the corresponding overall health benefits. That same research has also taken away some of the common misperceptions
associated with resistance training. Contrary to some belief, resistance training will not make you bulky or big. In fact, resistance
training is the key to:
Weight Loss and Increased Muscle Tone
It is a hard truth, but muscle mass – your body’s natural defense against fat – diminishes with age. It has been reported that the
average adult will gain as many as 10 pounds every decade without ever increasing their caloric intake. According to Edward
Laskowski, M.D, a rehabilitation specialist at the Mayo Clinic in Rochester, MN, “If you don’t do anything to replace the lean
muscle you lose, you’ll increase the percentage of fat in your body. But strength training can help you preserve and enhance your
muscle mass…at any age.”
Keep up the great work everybody, some amazing transformations going on!!!
Scotty
Alive! Health Clubs
Alcohol and Calories
How much do the calories in alcohol affect your weight loss?
Does a few drinks each night or weekend really make that much difference? We look at the reasons why alcohol consumption might be holding your weight loss right back!
Alcohol is the most social and common kind of ‘drug’ we can take, and it’s a normal part of our society and socialising to have a few drinks. We’ve been drinking alcohol for centuries from simple fermented drinks to classy wines, champagnes, and exotic cocktails. There are obvious health and social problems associated with excessive or binge consumption of alcohol, but what about it’s effects on people aiming for weight loss?
Calories in alcohol
Just like any food or drink you consume (water excepting!) alcoholic drinks contain energy or calories. There are 7 calories per gram of alcohol (29kJ), and a ‘standard drink’ or unit contains 8 grams of alcohol, which is equal to 56 calories. Alcohol compares favorably to the energy content of fat at 9 calories per gram, but is worse than protein or carbohydrate at 4 calories per gram.
The other downside of alcohol is that a ‘standard drink’ isn’t so standard anymore! One pint of beer has 2.5 units of alcohol, a 125ml glass of wine (this is a small glass!) has 1.5 units, and a nip of spirits 1 unit. The original guidelines for standard drink sizes have become outdated as we serve stronger beer (5% not 3%), stronger wine (13% not 10%) and larger portions of all drinks eg double shots are standard in most pubs. So you can see that a ‘standard drink’ contains a significant amount of calories from alcohol….and that’s not including the calories from mixers sugar in the alcoholic drink and then any mixers you have!
So all alcoholic drinks contain a significant amount of calories per serve, and we often have more than just one serve! But how much damage does this do for your weight loss efforts? Well, in an ideal dietary plan you’d reduce your calorie intake by 250-500 calories per day to achieve a good amount of healthy weight loss per week. If this is your target then you can easily see that 1-2 drinks per night puts pay to any good nutrition plan you might follow during the day.
| Alcoholic drink | Serve size | Calories | Alcohol | Sugar |
| Beer 5% | 375 ml | 135 cals | 18.8g | 0.8g |
| Light beer 2.2% | 375 ml | 94 cals | 8.3g | 0.4g |
| Low carb beer 4.8% | 375ml | 110 cals | 9 mins | |
| White wine sweet | 200ml glass | 189 cals | 18.3g | 3.3g |
| White wine dry | 200ml glass | 135 cals | 18.3g | 0g |
| Red wine | 200ml glass | 133 cals | 18.3g | 1.3g |
| Spirits | 1 nip 30ml | 60 cals | 5 mins | 0g |
| Water | any | 0 cals | 0 mins | 0g |
Another way to look at the effect alcohol has on weight loss is to compare the equivalent time you would need to spend doing fitness training to burn these calories off! We’ll assume someone has an average fitness level and is of average weight:
| Alcoholic drink | Walking | Swimming | Running | Cycling |
| Beer (355ml) | 30 mins | 17 mins | 12 mins | 13 mins |
| Light beer (355ml) | 20 mins | 11 mins | 8 mins | 9 mins |
| Low carb beer (355ml) | 23 mins | 13 mins | 9 mins | 10 mins |
| White wine sweet (200ml glass) | 40 mins | 23 mins | 16 mins | 18 mins |
| White wine dry (200ml glass) | 29 mins | 16 mins | 12 mins | 13 mins |
| Red wine (200ml glass) | 28 mins | 16 mins | 11 mins | 12 mins |
| Spirits (on ice / neat) | 13 mins | 7 mins | 5 mins | 6 mins |
| Water | 0 mins | 0 mins | 0 mins | 0 mins |
So you can see there’s a lot of work to be done if you have a few (or more) drinks. Think of all the sweat, tears, and hard work that can go into a great fitness session….and how easily it can be reversed by drinking alcohol. Also, alcohol contains no essential nutrients and reduces the absorption of Vitamins A, D, E, K, folate, B I, and B2. As well, alcohol does not contribute to muscle glycogen, so you may be left short on carbohydrates, which you need in order to train hard.
What about the calories in low carb beer?
Low carb beer has been very popular, but how much difference will a low carb beer make to your calorie intake? Will low carb beers help with weight loss? An example here is called ‘Pure Blonde’:
Pure Blonde is a full strength beer (4.6 % ABV) that is not made in the US “lite beer” style. Pure Blonde retains a full flavoured, clean and crisp taste profile and is made in an easy drinking style. The combination of a great tasting beer and low-carb content is surely the answer many health and lifestyle conscious beer lovers have been seeking.
Sounds good, but does the beer live up to the marketing hype?! Pure Blonde contains 0.9 grams of carbohydrates per 100mL – a significant reduction to a standard full strength beer that on average contains around 20% more energy (usually 3g / 100mL). So you definitely save some energy intake by going low carb: approx 25 calories per drink…..but this really isn’t much!
Why not? The energy in beer and other drinks is from the alcohol. You’re MUCH better off going for light beers as the energy saved from the reduced alcohol content far outweighs the low cab idea. As I said, most of the calories in alcoholic drinks comes from the alcohol at 7 calories per ml, not sugar / carbs at all!
Sports Drinks
Are Sports Drinks Overhyped?
Everybody and their mother seems to advocate drinking these miracle particles called electrolytes. I see people sucking down Powerade and Gatorade like it’s their job. Many sports drink companies will publicly advocate and recommend drinking their product on a regular basis.
Like most cases, the truth lies somewhere in the middle. Here is the deal. The term “electrolyte” refers to different salts in the body. Sodium, potassium, calcium, chloride, and magnesium are all minerals that are referred to as electrolytes.
These salts are composed of positively and negatively charge parts, known as cations and anions. These ions are essential in regulating electrical activity in the body, such as the central nervous system, heart contraction, skeletal muscle contraction, and cell hydration.
So your body needs these minerals to function properly, but to what extent should you consume electrolytes? Well, everything in the body, and life for that matter, is about balance. When the rate of electrolyte loss exceeds the rate of replacement, problems can arise. If you sweat for a prolonged period of time due to hot/humid weather conditions or prolonged exercise, electrolytes may become an issue.
However, unless you exercise in extreme hot/humid environments or exercise for over 5 hours, your body will not deplete its stores of electrolytes.
Restoring and maintaining electrolyte balance can be achieved by consuming foods containing natural salt levels and high potassium levels. Examples of these foods are bananas, oranges, potatoes, dried beans, tomatoes, kiwis, peaches, and wheat bran.
A healthy diet containing some of these foods should supply the body with all the electrolytes necessary for activity. Generally, a diet for an active person should consist of around 500-600mg of sodium daily to provide adequate reserves.
Disruption of the balance between water and electrolytes can result in neuromuscular issues such as muscle cramping for example. An overconsumption of electrolyte minerals without adequate hydration from water can actually result in greater rates of dehydration (fluid retention), nausea, and even cardiac arrhythmia.
So, unless you lack minerals like sodium, potassium, or calcium in your diet, don’t worry too much about drinking a lot of Gatorade during activity. Sports drink companies over emphasize the need for electrolytes.
The exception, of course, is in the case of prolonged strenuous activity in hot/humid environments. In this case, more electrolytes may be helpful for optimal performance of your muscles and neural activity. During exercise, I recommend diluting a sports drink with water to help maintain an electrolyte balance.
Scott
Top 5 Results & Excuses
1 – Belinda Ryan 7.0%
2 – Anne Scannimanika 6.9%
3 – Kayla Tulloch 6.7%
4 – Greg Brown 6.3%
5 Emily Nott 6.2%
+ one of the guys has lost over 12kg so far as well
WOW, can you believe that many people have lost between 5 – 7% of their bodyweight in just three weeks?? That is amazing, great work guys keep it up. On the up side there is also a small downside for some people that feel they are not getting the results they had hoped! SO I ask and then the excuses start flooding in!!
Excuses For Not Training
I reckon I’ve heard every excuse in the book for not training and not losing weight in the last 17 years!! I have had a few the last few weeks from some of the Summer Strippers!
Here are a few I have had:
I work full time
This one makes me laugh, there are 24 hours in a day and in Aust we work an average of 7 hours a day!! That still leaves 17 hours A DAY!!! – please you are kidding yourself….
I Can’t Afford A Gym Membership or to attend a Boot Camp
This isn’t even an excuse. It’s a cop out. If people still think they need a gym to train in, then you really are reaching the bottom of the barrel for excuses.
In this day and age we have access to thousands of FREE apps, youtube, blogs, websites etc, that have thousands of bodyweight routines available for anyone to do at home.
It’s Too Hot/Cold
Now this may be a valid point in some parts of Australia but there’s always options– do it earlier in the day, or later at night, do it inside in the airconditioned, heated comfort.
I Travel too Much
Haven’t heard of bodyweight training? Pretty sure you are staying in a hotel room?? Do some bodyweight exercises in your room, and when you go downstairs for dinner, choose carefully off the menu!!
I’ve Got No Time (married, kids, work, etc)
WHATEVER!!!!
Sorry, sure you don’t!!! But what did you do when you got home from work last night? Sat in front of the TV, hit up facebook??
Make the time to exercise. It really isn’t that hard. Even our Prime Minister can make the time to exercise while juggling work, family & travel commitments as well as making the time to workout then I am sure people like you and me can make time
So don’t Tell Me You Don’t Have The Time To Train
Get up earlier, watch less TV, don’t spend an hour on facebook each day, cut down on the office gossip time, and use that time to be more productive so you can workout.
I am sure we all have 15 mins a day? I am married with two kids, own three businesses, work 70+ hours a week and I still train 5 – 6 times a week!!!
GIVE ME ANOTHER EXCUSE
I’m beyond help
I’m sure your kids don’t want to be at your funeral before they turn 21 so you are never too far gone!
Sure, be selfish and don’t change, but first look your kids in the eye and apologise for not being there for their 21st, graduation, wedding, birth of their own kids – your grandkids. Do you want me to go on?
I Don’t Have Any One To Train With
So join a group training session or Boot Camp near your location. They are everywhere and what better way to meet likeminded people wanting the same thing?
If you don’t want to do group personal training, train on your own – it’s really not that hard, buy an online program
I have an Injury
Are you kidding me??? Is your whole body crippled?? I am sure there is some part of your body that can still work and train in some way.
I Just Can’t Be Bothered
Really? Go back and read the last excuse and see if you still can’t be bothered. I hope you have a good funeral plan picked out.
Over the last few weeks I reckon I have heard just about every excuse in the book (I wonder who wrote that book??).
Like I said above, I am married with two beautiful children, I own and run three businesses, spend a chunk of time travelling around Australia for work, average 70+ a week of work, yet I still find the TIME to train 5 – 6 days a week!!
Yes I agree we are time poor, but doing 20 mins 4 – 6 days a week in anyway is better than nothing!
If I can do it, YOU CAN DO IT.
It is time to stop making excuses
Got any others you can think? Post them below!!
One of my favourite videos:
Motivation
Motivation is really what drives us to do anything in this world. No matter what we do, whether it be getting off the couch to fix a sandwich, or volunteering your time to read to children, there’s a motivating factor behind your decision. The difficulty with motivation is that it’s not always easy to pinpoint from where it springs.
If you’re having trouble motivating yourself to workout regularly through the Summer Strip with Alive! Health Clubs, try thinking outside the box.
What motivates you to accomplish other tasks? Is it your partner? Your parents? Your children? What’s worked and what hasn’t when it comes to getting you going? Take a different line of thinking and the many ways in which working out would not only have a positive effect on your life, but on the lives of the others around you as well.
One of the biggest reasons that leads to people either quickly giving up on their workout plans, or never getting started to begin with (at least you have all started), is that they simply don’t believe they will see any results (these will be posted soon). This concept that only certain ‘lucky’ people, or those with specific metabolisms will see the benefits of working out, is just a lie!!.
Anyone can and will see the positive benefits of working out when they’ve put a solid plan into place, and follow through with it. There is no luck or random factors involved, whether you’re working out to lose weight, build lean muscle, increase your endurance, etc.
A proper workout plan, coupled with the proper diet for your metabolism will lead to results.
With the right motivation and a positive, yet realistic outlook, you’ll avoid the common pitfalls that derail many a person’s workout goals. Once the results start coming in, they should be motivation enough to keep you going, regardless of any potential changes in your initial motivating factor(s).
Keep up the great work Summer Strippers!!
P.S. If you haven’t had your week 2 weigh in please do so ASAP, as we can’t update the results until you are ALL weighed in..
Scotty
Why Does Boot Camp work so well?
Short and Sharp is the way to go…
What is my number 1 fat loss tip I have experienced with my clients in my 15 years as a Personal Trainer??
The answer is simple: INTERVAL TRAINING
Interval training is the number 1 cardiovascular exercise for weight loss. It includes high intensity exercise (for10-60 seconds) broken up with periods of low intensity exercise. The good thing with interval training is that you burn more calories in a shorter amount of time. So there’s no need to spend hrs pounding away on a treadmill, you can be done in 30-40 mins and that’s including your warm up and cool down! This form of training will keep your metabolism elevated for up to 24 hrs after you’ve finished training, through E.P.O.C (excess post-exercise oxygen consumption), so you’ll be burning calories even while you’re sleeping.
My name is Scott Williams and I am the co founder of Australia’s Fitness Business of the Year for 2008 and 2009 and Canberra’s P.T Business of the Year the last three years running, Succeed Personal Development, Canberra’s largest corporate health company, and Personal Training companies, I am also one of the Managing Director’s of Alive! Health and Fitness, he has first hand experience into the demands and pressures of growing a business and keeping key personnel on target and on track.
Scott’s client list reads like a who’s who of Australian business and sport including L.J Hooker Real Estate, Family Court of Australia, NSW Department of Education, ACT Department of Education, Tugg Hawks AFL, ACT Cricket Team, Canberra Capitals Players through to most Government Departments within the ACT, leading education providers and leading Sporting Organisations.
In addition Scott, has written for and still writes for a number of magazines including Succeed Magazine ( International), Womans Day, New Idea, B2B Magazine, Health Smart Magazine, Tony Ferguson Magazine, Reader Digest and a variety of Newspapers.
Scott Williams
CEO, Managing Director
Alive! Health and Fitness
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