Thursday, January 5, 2012

Thin Thursday~ Scrambled Egg Whites

Happy New Year!! So, your New Year's resolution is to exercise more frequently, right? Now you're exercising, enduring the pain and the soreness, but you're not losing weight, right? That's because, unfortunately, exercise alone is most certainly not enough. You must must MUST change your diet if you expect to see results. When I seriously got serious about losing weight, not only did I begin exercising on a regular basis, but I also realized and accepted that I needed to make a lifestyle change with the way I eat. The way I think about it is like that saying "you get what you give". If you put lean healthy food in your body, you will be lean and healthy. If you put fatty foods & foods with no nutrition in your body, well, you see where this is going, and it's not pretty, people.

I am going to share simple and cheap meal substitutions that I use on a daily basis and will help you lose weight and keep it off forrr-eeeee-verrrr (insert voice from "The Sandlot" here). These are all changes I've made to my diet and they are what worked for me when I lost a bunch of weight and got healthy. And who doesn't want to do that?? Seriously, raise your hand if you don't.

Today I am sharing my favorite everyday breakfast~ Scrambled egg whites with almonds. Here is a little 411 on eggs for ya to think about: The average egg yolk has approximately 240mg of cholesterol. You know cholesterol is that stuff that builds up in your blood vessels, leading to all sorts of problems. The recommended daily allowance for the average person of cholesterol is no more than 300mg. Yikes! That means if you have 3 whole eggs for breakfast, you are eating 2 1/2 days worth of your daily allowance of cholesterol. The egg white has zero cholesterol, which is why we eliminate the yolk.

Some may argue that there are nutritional benefits to the yolk. There are 3g of protein in the white and 3g of protein in the yolk. That protein and the rest of the nutrients in the yolk can easily be gained from somewhere else, and the high amount of cholesterol doesn't it make it worth eating the entire egg.

Eating a diet high in protein is necessary to build muscle, and building muscle is what helps you burn fat. It also helps you to not be hungry for a longer period of time versus eating a meal that's high in simple carbs that will make you feel tired and hungrier sooner. Egg whites are great because they are lean, high in protein and keep you full for longer. When substituting egg whites for whole eggs in a recipe, two egg whites equals one whole egg.

Luke insisted that we take a picture in all our morning glory before we got started. Don't mind the chocolate from who knows what on his forehead. Hello, world!

Here's what you need:

Three egg whites- 120 calories
1oz of skim milk- 10 calories
One slice of fat free cheese or a pinch of shredded cheese- 25 calories
2tbs salsa- 10 calories
Six plain raw (unsalted & not roasted) almonds- 42 calories

Here's what you do:
Spray a small frying pan with non-stick cooking oil and heat on medium- high heat.
Separate the egg whites from the yolks. Put the whites in a cup or bowl and discard the yolk.
Add the milk and mix. When mixed pour in pan. Add your cheese and pepper. Here's what the consistency should look like:

When the eggs turn white on the bottom, it is time to start stirring and flipping them.

When they are nice and fluffy, and not runny at all, they are done cooking.

Put the eggs on your plate and add your salsa and almonds, and you are ready to chow!

This meal is so awesome because if you don't have a lot of time in the morning, you can mix everything above and keep in a container in the fridge overnight. That way, all you're doing in the morning is cooking.

CalorieKing is an excellent online resource where you can easily figure out how many calories are in a specific food you are eating.

Have an amazing day!

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