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Eggs Are Superfoods

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eggs
If you haven’t already incorporated eggs into your regular meal plan, you should. Eggs are an excellent source of protein, and also provide all eight essential amino acids which are necessary for optimal muscle gains. Eggs are also packed with the following nutrients:

· Vitamin A
· Vitamin E
· Vitamin K
· Vitamin B12
· Riboflavin
· Folic acid
· Iron
· Zinc
· Calcium
· Selenium
· Choline

You may have been duped into believing that eggs should not be eaten due to the fat content in the yolks. However, there are only 2 grams of saturated fat and a total of 5 grams of fat in an average egg. The body actually requires a certain amount of saturated fat for proper function, which translates to about 20 grams of saturated fat on a 2,000 calorie per day diet. If you add only four whole large eggs to your daily diet, you will get 20 grams of quality protein with only 8 grams of saturated fat. As for the cholesterol content in egg yolks, it has been determined that dietary cholesterol does not raise blood cholesterol levels. In fact, consumption of eggs can improve blood lipid panels.

Here is a macronutrient breakdown of one large egg:

· 71 calories
· 6 grams protein
· 5 grams fat
· Zero carbohydrates
· 211 milligrams cholesterol
· 70 milligrams sodium
· 37 milligrams Omega 3 fatty acids
· 574 milligrams Omega 6 fatty acids

As a general rule, I purchase large or extra-large eggs for our household so that I can get the most protein possible. The larger eggs cost only a bit more than small or medium eggs and are a very cheap and high quality protein source which can be consumed during contest prep.

Individuals who want to gain muscle, especially during a bulking phase, should incorporate egg yolks in order to meet the high energy requirements that such a phase demands. Eggs are very easily digested and absorbed and can help to ensure a balanced diet. They are also quite versatile and can be eaten with other foods in omelets and high protein pancakes. If you want a quick snack which provides a good amount of protein, you can hard-boil eggs, making them a portable food source which can easily be packed in a food cooler for the day.

One of the best ways to ensure proper nutrition on a daily basis is to take a multivitamin. Though many multivitamins are dosed as one pill daily, the body cannot utilize all the nutrients in one large dose, so it is more beneficial to the body to take a multivitamin several times a day to optimize absorption. What I love about SWAT Fuel’s .40 Caliber Multivitamin is that it has high bioavailability of nutrients along with a three time per day dosing recommendation. This is my personal choice of multivitamin, and yes, I do take it three times daily. This formulation is very clean and doesn’t cause the intestinal upset that some multivitamins can cause.

You can order .40 Caliber directly from the website: http://swatfuel.com/products.aspx

A Note To Cyber Creeps

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Creep ModeThis is meant for all the men (and I use that term loosely) who seem to think nothing of hitting on women they see online. I am talking about guys who boldly send messages on social media commenting on how “hot” they think a woman is, and who are obviously looking for a casual hookup. I honestly believe that these creeps keep hitting on one woman after another in hopes that they will encounter someone with low self-esteem who is gullible enough to entertain the attention. Here are examples of recent communications I have received:

CREEP #1: 1. Hey, what kind of guys do u like? 2. Hey, why don’t u write back? Don’t have time for me? 3. U are a real tight ass, loosen your s*&% up babe

CREEP #2: 1. Hey u I saw your profile and u seem real nice and u are so f*&%^& sexy 2. Do u wanna be my online sex kitten? It will be fun and easy, u will love it!

Ladies know creeps
Hey creeps, here’s a news flash: NO female should have to put up with your come-ons. I am especially amazed that you have the balls to contact a career professional with a brain, an education, and a very full plate with a lame comment, and then get upset when the woman doesn’t fall all over you and spread her legs. You are DISGUSTING and clearly have too much time on your hands (actually, I know what is probably in your hands most of the time!). GET A LIFE. Quit preying on women, and shove your sociopathic behavior where the sun doesn’t shine. You are the kind of person that women need to protect themselves against.

LADIES, PLEASE don’t engage in conversations with these guys! BLOCK THEM. All they are looking for is a cheap thrill, and they have probably have burnt through all the women in their town and developed horrible reputations. What blows my mind is that there are celebrities who engage in this behavior, and will throw their celebrity status around like it is some kind of reward for the hapless female who is being preyed upon. These guys are downright dangerous and not worth your time. Don’t even bother trying to explain yourself if one of these douchebags tries to lay a guilt trip on you by insulting you when you don’t respond or if you tell them nicely to go away. There have been times when I have received messages which seemed benign, so I have responded with a “Thank you”, only to get blasted with manipulative, insulting comments which suddenly reveal the misogynistic personality of the guy who has tried to reel me in.

Ladies, RUN, don’t walk, away from these men!

My Cat Loves Socks And Underwear

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sweet KazuI have a very affectionate, playful cream European Burmese cat who is an absolute joy to live with. However, don’t be fooled by her adorable face and sweet demeanor. Kazu is quite mischievous and has a tendency to steal underwear and socks. It doesn’t matter if they are clean or dirty, or even if they are brand new. Kazu just has a strange fixation on those wardrobe items. I have watched her dig through the laundry basket to find a random sock, then trot all over the house with her little treasure. Here is a photo of a recent sock heist which ended at the food bowl: Sock

Kazu will often make a game of her conquest by tossing the item into the air with a whip of her little head so that she can chase after it, and at times will initiate a game of fetch utilizing the pilfered piece of clothing. Because of my cat’s habit, I must put away clean laundry immediately, and I also have to keep Kazu out of my closet so that she can’t go in there and hop into the dirty laundry bin. My morning ritual consists of hiding my underwear and socks so that she won’t steal them as I am showering.

More recently, Kazu has fallen into the habit of running off with my Incrediwear therapeutic sleeves. If I have to wash dishes, I will take my arm sleeve off and leave it on the coffee table or kitchen counter, only to discover that she has stolen it. Apparently she enjoys the anionic technology of Incrediwear products! In all the years that I have lived with cats (a few decades!), I have never encountered a cat who steals small articles of clothing. It’s an amusing character trait which makes Kazu even more endearing.

Don’t Bully Your Coach

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personal-training-clientBefore I dive into this topic, I want to make sure that everyone understands that this is meant to be general, and is not directed at anyone in particular. But because I have had numerous conversations with other coaches and trainers recently who have described behavior in their clients which I find unacceptable, I thought this was a good topic to cover in my blog.

First of all, when you hire a coach or trainer, you are hiring that person for his or her knowledge, education and experience. When you challenge fee schedules that are in place, and expect the coach to give you bargain basement pricing just because you are short on funds, or because you don’t see why you should pay that much for someone else’s time, it is insulting to the coach. In addition, coaches and trainers are trying to run businesses and have expenses which need to be covered. I recently saw a quote on Instagram which I loved: “If you think a professional is expensive, wait until you hire an amateur.” Please keep this in mind when you are selecting a coach, and have respect for what they offer.

If a coach is designing a customized plan for you, do not expect the plan to be ready within minutes. It takes time to create a customized plan for a client, so please be patient. Once you get your plan, please do not ask incessant questions, especially if they are presented in the middle of the night. Since I am a physician, I understand what it means to be on call all the time, but I will not put up with a 2 am text asking me whether it’s okay to substitute swing lunges with seated leg curls!

Another sure way to aggravate your coach is to be non-compliant, whiny, and intent on changing every aspect of a well designed plan. Why even hire a professional to help you if you are dead set on being a person who uses the word CAN’T all the time? If you trust, admire and respect your coach, then let your coach work his or her magic and help you to reach your goals. Otherwise, you are wasting both your time and energy and those of your coach. Allow your coach to guide you and be your motivator, and speak up if you are faltering in your efforts or if your self-confidence is flagging. Let your coach be truly that: a coach.