Tag Archives: clean eating

The Underutilized Egg

When I read the marketing slogans used to advertise eggs with terms like free-range, cage free, and organic I still am not confident I’m actually getting a quality egg. Pasture raised is where it’s at and what I want. Although, the egg is rather resilient from absorbing toxins from its mother hen, still it’s important that hen ate her natural diet to nourish her eggs. Chickens eat grass, grubs, slugs, and other insects. They don’t eat “chicken feed.”

Nutrition? Lets talk macros. Egg contains your protein and healthy fats including omega 3. This easily obtainable, underutilized source of protein is packed with everything your muscles want and need. Perfect for a snack or post workout feast as pictured below.

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We’ve all heard the bad rep the egg has.  The egg has been blamed in the American health food industry for a lifetime as raising bad blood-cholesterol and leading to heart disease. I call BS, and so did scientists. The real culprit is man made vegetable oils, transfats, and sugar. Especially refined sugar. View the new Scientific report of the 2015 Dietary Guidelines Advisory Committee from the USDA here and read for yourself. It states, under the bold headline:

Cholesterol. Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol, consistent with the conclusions of the AHA/ACC report.2 35Cholesterol is not a nutrient of concern for overconsumption.

Foods containing cholesterol and the serum cholesterol in our bodies are two separate materials and they should have different names.  The rise in Cardiac Vascular Disease has caused fear of consuming cholesterol containing foods when in reality your body actually needs cholesterol to be fully nourished. Including, to make testosterone. So… Let the gains begin. Crack some shells!!

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Breaking The Fast

Right here, this is the way to Break The Fast.

Bacon, Avocado, and then an Egg baked right in the center.

This is what I call “Just chillin’ with my Baes.”

BACON

Bacon. Mmmm… Sounds amazing. Bacon contains Choline which is a micronutrient that aides in brain development and has many health benefits. BUT steer clear of nitrates, make sure you’re purchasing the right bacon from the right sources. Bacon with MSG will just make you stupid.

AVOCADO

Avocado contains monounsaturated fat. It’s a healthy fat. The avocado supports nutrient absorption from other foods as well as increasing HDL, the good cholesterol.

EGG

We all know the egg is an amazing source of protein. Unfortunately, it can be underutilized due to the bad rep it received for contributing to heart disease. As it turns out, that is not true. In fact, our bodies need fat and cholesterol. What we don’t need are refined carbohydrates made from ingredients not found in nature. Carbohydrates make you fat, cause inflammation, and contribute to heart disease. We definitely do not need to be eating Egg Beaters and there is absolutely no reason to be throwing away the yolks. Nourish your body, eat the whole egg. Read Eat the Yolks by Liz Wolfe.

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BAEs

  • Half your avocados
  • Scoop 1 tsp from each center
  • Create a separation from the skin and the fruit using a spoon or butterknife.
  • Tuck bacon in the space made around the avocado creating a bacon bowl for the egg
  • Crack egg into center of the bowl you have created
  • Note* use muffin pan to keep BAE’S upright.

Bake at 350 degrees for 25-30 minutes until your egg is done the way you like it.

Serve it as is. The skin is very easy to remove from the fruit.

Fast Then Feast

Grass fed beef, pasture raised eggs, uncured bacon, avocado, broccoli, and melted grass fed butter in the center for dipping. All organic, of course. The bacon and eggs are from our local farmers at Healthy Heritage Beef Farms. http://www.healthyheritagebeef.com Jack brings the goodies to the local Tampa Bay markets.

The breaking the fast. Fast then Feast!