The Story with Eggs

Depending on the size of eggs you get an average "large" sized egg has about 70 calories, 4 grams of fat, 0 carbs, and 6 grams of protein! Eggs are also an excellent source of vitamin D, B12, E, B2, and B5. Some brands like Egg Land's Best, my favorite, even have additional omega 3's added into their eggs; Egg Land's Best eggs also have 25% less saturated fat than regular eggs.

There's a catch though the fat adds up with eggs very quickly, as little as 3 whole eggs and you're at around 12 grams of fat! That's why a lot of people just go with eating egg whites, because there is no fat only protein. There is a problem with that as well though, as the yolk is the part of the egg that contains all of the healthy nutrients and vitamins! So people today tend to think of whole eggs as fattening when in reality they really aren't as long as you're watching what you're eating them with. Out of the 4 grams of fat in an egg approximately only 1 gram of that is saturated, or considered a "bad" fat, the rest is "healthy" fat; and there are a lot of studies out there backing that you need to eat some fat in order for the body to lose fat...

So all you have to do when eating eggs, is watch out for other fatty foods you could be eating them with, such as bacon, and cheese which add a lot of unneeded fat; also the more fat you eat in a sitting you need to be weary of the amount of carbs you're taking in, as there are a lot of studies out there as well saying that when you pair high amounts of carbs with fats it equals extreme fat gain! So try to balance everything out, here's an example for someone my size trying to get leaner while maintaining my muscle mass... 2 whole eggs, 3 egg whites, a very little amount of low fat cheese, and 1 -2 low carb whole grain tortillas (each one contains 5 grams of carbs).

Hungry? Snack on This Between Meals: Almonds

Did you know that eating just as little as 24 almonds is enough to suppress your appetite and keep you feeling satisfied between meals? 

It’s important to eat unsalted and uncooked raw almonds, not roasted or slated. Almonds are loaded with vitamins and nutrients and due to the vitamin E a lot of people swear on their acne-healing benefits. Almonds are also good when dieting because they’re considered a healthy fat, and many make the mistake that when dieting you have to cut out all the fat. This is very unwise, the body still needs fat and Almonds are an excellent source of healthy fat! 

Raw, Unsalted Almonds
Are Best.

Studies actually  show that people who supplemented  and ate healthy fats while dieting like omega 3 fish oils, avocados, coconut oil, olive oil, and almonds (to name a few), as a part of their everyday diet burned and lost more fat and kept more muscle than others who did not! 

So go try some, if you have a Costco membership you buy huge 2-3lb bags of raw almonds and other various nuts.  Costco is a great place to buy fresh, raw, unsalted almonds and outstanding prices!  

SMART Tip: I tell my clients to pre-bag 24 almonds into some snack size zip-locs, and keep them handy in their car, handbag, desk, briefcase or locker... this way if hunger or cravings hit you grab the almonds and not a doughnut!