Real Food Challenge Day 11
real food?
Here’s a quote from Charles Poliquin on eggs vs. egg whites…
Only dorks eat egg whites. A guy training naturally needs whole eggs. What about the reported health concerns? Well, the studies that showed eating eggs raised cholesterol were done by the cereal board. And back then they didn’t differentiate between the types of cholesterol, so the studies were invalid. Eggs can raise cholesterol — HDL, the good cholesterol. If you’re going to have them, don’t be a pansy.
This might be a little hard-nosed but the idea is that we’re doing a “real food” challenge and I personally think that eggs out of a carton have deviated enough from their natural form (or at the very least their natural packaging) to NOT be considered “real food”. Nature has a way of evolving organisms so that their components work in synergy; so that one part provides the nutrients missing from the other part. That’s why we tend to favour “whole foods”. Besides, I just can’t picture a caveman sitting there separating his eggs, just like I can’t picture him baking paleo cakes. There, I said it! It’s been bugging me for a while, so take or leave it… But, if you are eating eggs out of a carton, consider the reasons why you’re doing so. Do you have a reason? Are you just following some recommendation from a body building buddy? Are you under doctor’s orders? Is it for convenience? If you have a good reason to avoid egg yolks, then perhaps you should consider avoiding eggs altogether.
Post thoughts and breakfast to comments.
Directly pulled off of one of the best body building websites there is… in my opinion.
Nutrition Tip #2
Top Muscle Building Foods: Whole eggs!
Often referred to as “one of nature’s most perfect foods,” eggs are a staple in every body builders diet.
Or are they? Often, overly “health-conscious” bodybuilders avoid the yolks, and eat the whites exclusively, thinking that the protein quality is the same as that of whole eggs.
What most people don’t realize is the higher biological value of eggs is based on the entire egg. Egg whites have a lower biological value compared to the whole egg. So when we talk about the egg here we’re really talking about the whole egg vs. egg whites.
Although eggs have gotten a bad rap for their cholesterol content, data has shown the cholesterol content of the diet has little reflection on cholesterol levels in the blood for most people. Several studies have found eating up to a dozen eggs per day had little effect on cholesterol levels.
Don’t be Afraid
of Whole Eggs
If you tend towards high cholesterol levels, a lot of eggs may not be the right thing for you. However, for most people eating eggs on a regular basis will have no impact on their cholesterol levels. I personally have eaten of over a dozen eggs per day with no impact on my cholesterol levels.
Finally, and perhaps mostly importantly, the yolk contains almost half the protein of the egg and all the vitamins!
Lesson here is, don’t be afraid of whole eggs!
four eggs, 1/2 cup sweet potato, 3 mushrooms 1/4 red pepper…. 1L H2O
4 eggs – with prawns and spinach, 1/2 avacado, banana, two cups of tea, water.
Woke up extra early to prepare supper – braised short ribs – i am possessed.
@ John & Chris from yesterday’s post
I believe all unsweetened coconut to be the same… I got mine at bulk barn. I don’t know what the fat content is… I just know it’s delicious, so I eat it.
Also… the protein powder is what gives the cereal concoction, well the protein that you need for breakfast. Probably wouldn’t taste the same without it. If you try it without, let me know.
Ummm… the yolk is the best part of the egg! Not gonna lie… when I was younger I wouldn’t eat the egg white of the hard boiled egg… but the yolk, oh, so, yummy.
Now I eat both.
Breaky… 2 eggs scrambled with chicken and spinach. 2 pieces of bacon. And… 1 black tea.
Breakfast – 2 eggs, some ellk sausage, berries, black coffee.
On a side note, yesterday I had a chicken stew for lunch. Not legal on the RFC, but it was what was for lunch at the meeting I was at. Was quite good. Don’t know everything that was in but there were a few potatoe pieces for sure. I didn’t have the carrot cake w/ icing for dessert so I think I made the best choice I could at the time.
As for eggs, always the whole egg, the wife does the egg white thing. Never saw the point, if you’re having eggs, you may as well……have eggs. Never worried about cholesterol, I have no known health issues, was an athlete for my whole life except 2003-2008 where I took a “break” from athletics, but am now back at it.
Ground Beef and spinach scramble again – super stressful day today! will be hard to eat. :S
Just last night we met our egg dealer (my farmer friend) and picked up 7 doz omega 3 eggs, layed just that day. We like eggs, (the whole thing) in my house, and eat plenty of them at a time, scrambled, omlette, quiche, boiled, raw, pretty much any way. I’ve wondered at times how much is too much eggs, but reading this post, I know I’m just fine, I never get to the 12 / day range. I’m not really worried about my cholesterol, it’s related to blood pressure right? My blood pressure is really low, so I don’t worry.
breakie: Blueberry, raspberry, spinach shake with protein isolate and 2 raw eggs.
Bfast Jodi & I – Two eggs, with some organza bacon (yummy) and some tomato on the side.
Lunch- ground beef with hot sauce and brocoli and cauliflower.
Supper is steak…lottsa steak
Breakfast Post WOD: Spring mix salad with two poached eggs and a little handful of walnuts with evoo/balsamic dressing and an apple. I’m actually making an effort to get some more fruit (carbs) into my WOD days.
Breakfast: 2 scrambled egg w/3 slices back bacon,1 tomatoe and 1/2 grapefruit
Have to agree,I like the whole egg
Breakfast: 8 oz of ground turkey with 1 bell pepper, 5 mushrooms and 1/2 cup of homemade salsa / Fruit salad (1 slice of melon, 1/2 grapefruit, handful of blueberries and a banana) / coffee with cream
I love eggs as well and I did have the habit of not eating whole eggs all of the time. I would always throw out some (1/2) of the yolks in my omelet’s. However right now I am following Tania’s suggestion of cutting out eggs or substituting them for meat as a protein source for 5 days or so. When I reintroduce eggs next week I will go for whole eggs!!!
I’m so excited! I am now armed with the truth about eggs and can respond with confidence to all who critize the fact that I eat a minimum of 6 eggs a day! Thanks!
The usual: 4 eggs & 1/2 grapefruit for breakfast
10am snack: 1 egg, 12 cherry tomatoes & 6 almonds
Lunch will be: chicken w/mushrooms & zucchini, spinach & tomatoe
PM snack: 2 egg, 12 mini-carrots & 6 almonds
Dinner will be pickrel caught last summer (we have a freezer full) w/veggies.
I still feel good but I’m starting to have some serious cravings at night after dinner…need to find a replacement for the handful of chocolat chips! Anyone have any suggestions?
Two Changes today:
1) Did not eat my typical apple before my workout and found I had a surprising amount of energy. Similar to yesterday I’ll try this over the course of my weekend workouts to see if it remains constant
2) Meat for breakfast again: Turkey breast, broccoli, celery, and salsa
In a rush this am, protein shake, banana,egg & fish oil
@Sunshine
try celery or apple pieces with almond butter or macadamia nut butter for an after dinner snack… there is just one problem – i could eat the whole jar of almond butter this way
a 2 egg omelette with about a cup of fresh pineapple, delicious
@Turbo
funny..i did that at supper the other night…you can get A LOT of almond butter on a little slice of celery. half the jar was gone in no time.
@Turbo
I’ve never tried almond butter and from the comments, I’m not sure if I should! Can you pick this up at any grocery store? I’ve never noticed it at Sobey’s.
@Sunshine
I don’t think you can get almond butter at most grocery stores. You can get it at costco. I know for sure that Sobey’s doesn’t have it. It is delicious though. I love it with celery.
Breakfast: 2 boiled eggs, 2 celery stalks w/almond butter. Black coffee
Lunch: ground beef sauteed w/broccoli slaw, cauliflower, carrots, spaghetti squash and salsa.
Snack: chicken and an apple
Dinner: I have a beef roast in the slow cooker, will make some sort of veggies with it. Not sure what is still in the fridge.
BF (post wod) – Sheppard’s pie (was hungry!)
Lunch – Had a veggie omelet with a side salad at Chez Cora’s
Snack – Egg, avocado, cucumber
Dinner – most likely Ground turkey stir fry
I briefly did the ‘no yolk for you’ thing a while back but never again – entire egg = yummy + good for you.
Plus, eating healthy is expansive, you think i’m gonna eat only half of what I buy!?! lol
@Sunshine
safeways has it. put a few raisins on top of it – nice piece!
Breakfast: broccoli and chicken breast
Snack: protien powder 10 almonds
Lunch: homemade vegetable/hamburger soup
Snack: cottage cheese and raisins (I know)
supper: steak, shrimp and green beans
Breakfast: Stuffed Yellow Pepper with tuna and avocado!! good stuff!!
I’ve never and will never be afraid of whole eggs!!! I always new they are one of the most nutritious food out there!!
Btw I have never tried egg whites, now i wont even bother!!
eggs, veg and meat with side of berries… pretty much not gonna change.
stirfry with 4oz of beef for breakie
Breakfast 3 omega 3 eggs with 1 slice back bacon, banana w almond butter (from costco) I was pretty hungry this morning. Hitting the gym is great for metabolism
In the good old days I used to bring donuts to work to treat my staff once in a while. Now I bring them fruit and veggies and they seem to enjoy that just as much.
What’s it like at other workplaces?
@John N
I wrote on today’s foodday about my office, generally there are treats every single payday, even a scheduel to ensure people bring stuff. So twice a month, someone brings in enough treats for the entire office. There are no rules, today it was fresh bluberries, grapes and strawberries, coupled with M&M brownies and mini cinnmon buns. Today is a good one, it’s much easier to leave the buttery, sugary chocolateyness when I can treat myself to some yummy fresh grapes, when I never eat grapes anymore (high GI response). SO it still feels like a treat day.
At christmas there were treats about every other day, mostly bad kinds, chocolate troufles, delicious christmas type baking etc. I figured out that my need was to take one, not necessarily eat them, so I took them and made a stash in my desk and held on right up to christmas eve, when I took the entire loot bag home and spread it out and for one night Brad and I ate whatever we wanted, after that, we threw the rest out. It was renewing. Office treats are easily my biggest challenge of the entire challenge.
meal 1: pork ribs. asparagus, green tea
meal 2: turkey breast, romaine + kale salad.
meal 3: chicken breast, asparagus
meal 4: pork, veggies (from frozen mix), orange
meal 5: beef vegetable soup
had a chicken breast for breakfast