Breaking Down the Egg
As someone who has borderline high cholesterol complements of my gene pool, eggs were a food I often shied away from. Like you, I questioned if adding eggs to my diet was beneficial to the active, healthy lifestyle I was striving to achieve. What about the cholesterol and fat? Just whites or should I use the yolks?
After weaving my way through medical research, raising eyebrows at misinformed, egg-guzzling bodybuilders and seeing the spin the egg-doting American Egg Board has put on their product, I’ve come to a conclusion: eggs are one of my favorite go-to foods.
Surprised? By adding up the numbers and listing the pros and cons, I’ve found that adding a healthy dose eggs (mainly whites for me) was a quick and easy way for me to get a high-quality source of protein and a great source of vitamins and minerals all while keeping my cholesterol in check.
Can eggs fit into YOUR daily diet? Find out as we Break Down the Egg.
The Break Down:*
Egg White:
57% protein, 3.6 gr
1% fat
11% vitamins and minerals
0 grams Dietary Cholesterol
Egg Yolk:
43% protein, 2.7 gr
99% of fat, 4.5 gr
89% of vitamins and minerals
213 grams Dietary Cholesterol
Eggs are a source of High-quality protein
- Protein increases your satiety and feeling of fullness after eating, which makes it an important macronutrient for those wanting to lose weight. Studies show eating protein in the morning leads to eating fewer calories throughout the day.
- Protein helps repair the slight muscle damage that occurs during exercise and helps build new muscle tissue
- Eggs are an inexpensive source of protein, about 3 cents per gram of protein compared to over 10 cents per gram of protein for many protein enriched bars and shakes. *Based on September 2008 Boston prices.
Eggs Yolks contain the richest source of Choline available in food, 125 mg per large egg
- Choline reduces risk factors associated with heart disease
- Choline is important for brain function and is a component of neurotransmitters that send messages between nerves and muscles.
- Choline is important in fetal brain development.
- Recommended daily intake of choline: 550 milligrams per day for men and 425 milligrams a day for women, more if you’re pregnant or breastfeeding. It’s estimated 90% of Americans do not get enough Choline in their diet. Choline can also be found in soy beans, wheat germ, chicken, cod and salmon.
Cholesterol
- It IS true that the yolk contains 71% of your day’s recommended maximum dietary cholesterol intake of 300 grams, but it also contains 89% of the vitamins and minerals. If you limit the intake of other dietary cholesterol, saturated and trans fats in your diet throughout the day, you can enjoy your nutrient-rich egg yolks guilt-free.
- For those who have a higher cholesterol sensitivity, such as those with chronic conditions as heart disease or type 2 diabetes it’s recommended to limit your max dietary cholesterol to 200 grams per day.
- Find out the cholesterol content in other common foods at the USDA National Nutrient Database for Standard Reference.
*Source: USDA National Nutrient Database for Standard Reference
Note: There is a small varient in nutrition from free-range chickens, caged chickens and the type of diet the chickens are fed. Be aware of possible egg allergies. Avoid consuming raw eggs.
Add comment September 18, 2008
Media: Stuff@Night article
Jill Tomich@Night
When Jill Tomich isn’t whipping her clients into shape as an instructor for Ultimate Bootcamp (a company she co-founded), she’s working on her own physique, training for one of many fitness competitions. The former architectural designer ditched her old job to start Ultimate Bootcamp because her passions were deeply rooted in staying fit and active. Unfortunately, that means she occasionally has to avoid her absolute biggest temptation: eating at her favorite Boston restaurants. But on the nights she’s not training, she hits the town with her fiancé, Josh.
@ 6:15 p.m.: If I’m not doing an evening class of Bootcamp on the Common, I’m finishing up my own workout. Then I have to hit Cafénation in Brighton for a latte. When you’re up early every day, caffeine is a must.
@ 7:30 p.m.: I love restaurants, so if I’m not training, we’ll go out for a bite. Right now, I’m totally obsessed with the ahi tuna tacos at Olé in Cambridge.
@ 9:45 p.m.: Josh really likes the South End, so we’ll gravitate there for dessert. Petit Robert Bistro has this incredible chocolate dessert. I can never remember the name and I’m really not a chocoholic, but I love this. It tastes like fudge and is so, so rich.
@ midnight: We’ll head over to the Beehive or we might go downtown to Mambo’s — anywhere there’s good music, really. I love to salsa dance so we go to Mambo’s a lot.
@ 2 a.m.: By now, we’re definitely heading home, especially if I was up at 5:15 a.m
Add comment September 11, 2008
Newbies Surf Guide to New England
Secretly I’ve always wanted to be a surfer girl…catching waves until I’m tired, playing frisbee on the beach with my dog, sleeping under the sun, making a bonfire with friends at the end of the day, and let us not forget the 100s of pairs of cute flip flops and tank tops I would own.
Cape Cod National Seashore this weekend
I got the surfing bug when I visited Hawaii in January of last year. The warm water off Waikiki Beach had waves you could ride forever. It was the perfect place to strap a big piece of plastic to your ankle and try to outsmart mother nature.
High off my Hawaiian adventure, I came back to New England in search of the surf. What I found in the Northern Atlantic Ocean was quite different: 59 degree water, frozen hands, and waves that broke too close to shore and my spirit. This was definitely not a Beach Blanket Bingofantasy come to life. If it was, I’d be sandwiched in between Frankie Avalon and Annette Funicello to keep me warm.
Since my first Cape Cod surf experience, I’ve learned that you CAN have a blast surfing in New England, you just have to be prepared. Here is my Newbie Surf Guide to New England:
- Watch the waves. The waves aren’t as bountiful in New England as they are in other places, but that doesn’t mean they don’t exist. For beginners, small waves (1-2 feet) are perfect. Be sure to check the weather and get a surf forecast online from sites like Magic Seaweed before heading to the beach.
- Get lessons. The instructors will show you exactly what to do on shore before you head onto the ocean. They’ll also tell you specifics about the beach that you’re surfing on, such as where the big rocks are and currents to watch out for. I took my first New England lessons from the folks at the Pump House Surf Shop in Orleans, MA. You can find a list of surf shops throughout New England at www.nesurf.com
- Use a soft top surf board, sometimes called “foamies”. Yes, you CAN use your friends sweet fiberglass board if you enjoy being frustrated, but soft tops make for a much more enjoyable ride for beginners. They are more bouyant and stable, making the chances of you catching a wave on your first time out much greater. Adults typically use 8 foot boards and kids typically use 6 foot boards.
- Wet suits are a must! Spending the extra $10 a day to rent a full wet suit will help keep you warm. There isn’t anything worse than shivering in the water while looking out for the next wave. Wet suits come in different thicknesses and sizes. Having the proper fit is crucial. The suit should be snug so you aren’t storing gallons of water, but loose enough to not cut off your circulation.
From Old Orchard Beach in Maine to Second Beach in Newport, RI, there are a suprising number of places where you can experience the thrill of riding a wave. While some of the best surf spots are kept secret by their keepers, it doesn’t mean you can’t be a surfer girl or guy in New England. So get out there, head to the beach, and have fun!
~JT
Add comment August 6, 2008
Motivation: Peeling back the layers
I can see the sweat dripping off the edge of my nose. It falls onto my already drenched shirt.
“Be still and calm through these difficult times” I’m told. But I fidget and my mind wanders.
“Focus on your breathing and your body will do the rest” I hear. But all I can focus on is how 90 minutes never seemed so long.
Okay, so this isn’t as dramatic as it seems, it’s just my hot Prana Power Yoga class. Some days when I’m practicing, I’m soooo not into it. Even if my instructor Alex promised me a free trip to Paris for brunch (my absolute favorite meal) at the Four Seasons, he still couldn’t get me to focus on extending my fingers through a Warrior 2 pose.
So why have I been coming back time and time again for the last 3 years? Because I know at the end of class, after all the sweating, stretching and contorsions, my body says “thank you”. I feel lighter, stronger and a bit euphoric. Perhaps the euphoria comes from the 2 pounds of water I sweated out…but no matter, I feel great. Through the sweat and fidgeting, I was able to see the bigger picture: that conquering the small challenge brought me one step closer to my goals.
There are 10’s if not 100’s of small challenges you will face every day when trying to live a healthier lifestyle. Motivating yourself to overcome these challenges is THE hardest part of making positive changes. Every decision you make (candy bar vs dried fruit, extra 10 minutes on the treadmill vs cutting a workout short, soda water and cranberry juice vs martini) is an opportunity to peel away a layer of your old self. Your decision making moment might be 2 seconds at the lunch line counter, but telling yourself “This challenge is an opportunity to do something good for my body” can make hurdles easier to overcome.
Each decision you make is an opening for you to push past your comfort zone and bring a new, fresh layer of greatness to the surface. Some decisions will be tougher than others, to be sure. But when you come face to face with your next challenge today, focus on the results. Focus on how you will feel after taking charge and conquering the challenge. Know that making this one small decision today could push you towards a stronger, healthier you.
Add comment July 23, 2008
2008 Fitness Universe Video - Backstage
8th Place - Figure Universe 2008
Finally!
Add comment July 15, 2008
City Slicker Retreats: Boston
North Bridge
Biking the Minute Man Trail
Just west of Boston, the Minute Man Bikeway lies on an inactive railroad path leading from Cambridge to Bedford where the American Revolution began in 1775. The beginning of the trail is accessible by public transportation at the Alewife T stop. Being City Slickers, my fiance and I drove to the Minute Man Visitor’s Center with our bikes in tow.
The peaceful, 5 mile Battle Road Trail led us by the historic homes of Louisa May Alcott and Nathaniel Hawthorne. After a quick break and photo session at the North Bridge, we head back to Concord’s town center for a bite to eat at Helen’s Restaurant. Bellies happy, we kept on keepin’ on and made our way to Lexington. Our leisurely ride totaled 3 hours, including grub time and a bonus brush-up on our American history. Don’t have a bike? No problem, the trails are perfect for walkers, or you can take a bike tour which includes rental from $25-$55 from Concord Bike Tours.
Dog Tired
Blue Hills Reservation
After hearing at least 10 of my friends and clients say that I have to go to the Blue Hills Reservation for a quick retreat from the city, I finally listened. Driving less than 25 minutes from Boston, I find myself turning off route I-93 at an exit I’ve passed by many, many times before. And wow, wouldn’t you know it, there is a range of large hills towering the land just off the highway.
Why haven’t I ever noticed?, I ask myself. Oh yeah, because this is the stretch of highway where I typically sing aloud in my car to tune out the surrounding traffic jam.
As it turns out, the Reservation is huge! The 7,000 acres of land was one of the first areas set aside by the Metropolitan Parks Commission for public recreation in 1893. The gorgeous 125 miles of trails can be enjoyed by all fitness levels. Walks around Houghton Pond are perfect for the casual walker and moderate trails to the top of the hills get you panting like a tired dog.
Starting at the Trailside Museum, my lab/hound dog leads the way up the Great Blue Hill trail. After a short 20 minutes, we reach the summit. I take pride in our quick ascent to the top. But pride quickly fades after I see a family with a 4 and 6 year old join us at the top shortly after we arrive. Guess I’m not as bad-ass as I thought. No matter. The beautiful views offered from the observatory atop Great Blue Hill paint a smile across my faces.
To plan your Blue Hill hike, download a trail map from the Department of Conservation’s website, or buy a map for $2 at the Reservation Headquarters or Trailside Museum.
Do you have a favorite retreat from your Boston city life? Let me know. Leave a comment.
Add comment July 7, 2008
Fit Kid Activity: Obstacle Course in the Park
“Schools out, schools out, teacher let the monkeys out!”
The kiddies are finally out of school for the summer and let’s face it, in a recession, 3 weeks at Camp Gimmee-ur-monie might not be in this year’s budget. Here is a FREE, easy way to get your kids active this summer.
Obstacle Course in the Park
Choose 5-7 of the following activities and have the children perform them multiple times. Take turns having the older children keep track of a stopwatch and writing down everyone’s best time. The goal: to improve your time every week.
- “walk” across the monkey bars
- frog leap to the next station
- slide down the slide
- 10 jumping jacks
- crab walk to the next station
- 10 Bar Jumps (stand under a tall pull-up bar and jump to touch it)
- Walk across the balance beam
- 10 toe touches with jumps in between
- bear crawl to the next station
- ski jumps side to side over a crack in the sidewalk
Have your children make up their own activity stations; the possiblities are endless. Do you want to know the best part? You can participate as well!
Ask your children to add your name to the list. Practicing your obstacle course skills with your kids is fun AND they will hold you accountable every week for fitting a healthy, fun activity into your busy schedule. Now get out there and have a blast.
Add comment June 26, 2008
Dirty Dozen - Pesticides in fruits and vegetables
It’s been reported this evening that the total number of illnesses due to salmonella from tainted tomatoes in Massachusetts is up to 17 since late May. As I walked by the tomatoes at the grocery store this evening, I wondered what other fruits and vegetables were considered to be “at risk”.
I remember reading about the “Dirty Dozen”; the 12 fruits and vegetables that contain the most and varied amount of pesticides. From 2000-2005, the USDA and FDA analyzed nearly 51,000 food samples for detectable pesticides. These foods were tested just as if you and I were about to consume them. For example, apples were washed and bananas were peeled. The Environmental Working Group, a non-profit research organization gathered the information and began an awareness campaign. Here are their Dirty Dozen:
|
RANK |
FRUIT OR VEGGIE |
SCORE |
|
1 (worst) |
Peaches |
100 (highest pesticide load) |
|
2 |
Apples |
96 |
|
3 |
Sweet Bell Peppers |
86 |
|
4 |
Celery |
85 |
|
5 |
Nectarines |
84 |
|
6 |
Strawberries |
83 |
|
7 |
Cherries |
75 |
|
8 |
Lettuce |
69 |
|
9 |
Grapes - Imported |
68 |
|
10 |
Pears |
65 |
|
11 |
Spinach |
60 |
|
12 |
Potatoes |
58 |
While pesticides are harmful by design, they ARE meant to kill weeds and bugs after all, there is little scientific data stating the long term effect of pesticide consumption. Those who should be most concerned about pesticides in their fruits and veges are those with infants and children. Certified organic fruits and vegetables is a good alternative for pesticide free foods. To see where your favorite fruit or vegetable places in the list of 43 tested, visit www.foodnews.org.
~~JT
Add comment June 25, 2008
Healthy Cocktails sans Alcohol
When we first began dating, my fiance and I were bar hoppers. We loved going from bar to bar in the South End or the Back Bay. Heck, we even met at a bar: Vox Populi on Boylston Street. We weren’t the sloppy drinkers that you saw spilling out of the bars at 1am. We just really enjoyed good cocktails and good conversation.
When I decided to train for fitness competitions at the beginning of this year, I learned alcohol was not on my “clean eating” nutrition plan. Talk about lifestyle change! As difficult as it was for me to adjust, I felt my friends and fiance had an even harder time adjusting. They always apologized for drinking when I eyed their Flirtinis and Vodka Tonics. It wasn’t judgement people, it was jealousy!
Instead of lamenting my alcoholic beverages, I got creative at cocktail hour. Here are some non-alcoholic beverages to fit your healthy living lifestyle.
Virgin Mary
4 oz. tomato juice
2 dashes lemon juice
1/2 tsp Worcestershire Sauce
Season with Tobasco, celery salt and pepper to taste
Tropical Colada
3/4 cup pineapple juice (unsweetened)
1 tsp lime juice
1/2 banana
2-3 packets of sweetener (try Stevia)
1/4 tsp coconut extract
Place all ingredients in blender. Top with ice cubes and blend for a frozen treat.
Mango Mojito
8-12 fresh mint leaves
1 tbsp lime juice
ice
1-2 oz mango puree (mashed ripe mango)
4 oz soda water
agave nectar (low glycemic natural sweetener)
Muddle mint and lime juice in glass. Top glass with ice. Add mango puree and soda water. Sweeten with agave nectar to taste.
~~JT
Add comment June 24, 2008
