Are Egg Substitutes Better Than Real Eggs?

Are Egg Substitutes Better Than Real Eggs?

Question:

Hi – Could you please give me your thoughts on Low Cholesterol Egg Substitutes (like egg beaters)? Are they better than regular eggs or should they be avoided because they are artificial? Thanks for your help. 

John E. 

Answer:

I’d usually say that the whole food is best. If you are following a saturated fat + cholesterol-restricted diet, then my recommendation would be to switch to egg whites. Two egg whites can be used to replace a whole egg.

If the appearance of what you’re cooking necessitates that golden yellow color of scrambled eggs, then a product like Egg Beaters® works because of the natural beta-carotene colorant. The binders (xanthan gum and guar gum) aren’t native to eggs, of course, but are natural ingredients.

Better’n Eggs® also includes the additive sodium hexametaphosphate, which I don’t believe is found in nature but is created by processing. So, either stick to egg whites and add turmeric for color or use a quality replacement occasionally. 

Sources: 

  1. http://www.allwhiteseggwhites.com/products/ Accessed 10/7/2019.
  2. https://www.eggbeaters.com/products/egg-beaters-original Accessed 10/7/2019.
  3. R Link. Is Guar Gum Healthy or Unhealthy? The Surprising Truth. Healthline September 27, 2019. Accessed 10/7/2019. 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Is it Possible to Lose Weight While Gaining Muscle?

Is it Possible to Lose Weight While Gaining Muscle?

Question:

Can you give me some help and suggestions to reach my goal? I’m 6’0 and around 220 to 230lbs. I’m honest with myself and have given up the dream of being a rippedup monster; I just want to live a healthy lifestyle. Losing weight is probably my number one goal and if I can gain muscle at the same time, that’s great. I work overnight so it’s difficult to be consistent at the gym, but I can be consistent with what I eat. So, I’d love to hear back from you and hear your views.

-Erik L. 

Answer:

Your realism is admirable, Erik. Yes, it’s possible to lose fat and gain muscle simultaneously with the proper exercise. One diet can help you with both. You’ll need to moderately reduce calories by reducing portions slightly and cutting out alcohol, added sugars and excess fat. Meanwhile, switch the bulk of your consumption to whole nutrient-rich foods like vegetables, beans, poultry, fish, grains, nuts & seeds, fruit and low-fat dairy that are minimally processed. 

Take a look at these two menus/plans to see the kind of changes to make: 

2600 Calories (Before)

2200 Calories (After)

111 gm Protein; 46%Carb/17%Pro/34%Fat 

123 gm Protein; 47%Carb/22%Prot/31%Fat 

 

 

16 fl. oz. fruit smoothie  

6 oz. plain nonfat yogurt 

½ cups strawberries 

2 Tbsp. granola 

 

 

2 cups spaghetti & meat sauce 

2 cups spaghetti & meat sauce 

3 pieces garlic bread 

1 Tbsp. Parmesan cheese 

Caesar salad 

2 Tbsp. regular dressing 

2 cups spinach 

½ cup white beans 

2 Tbsp. low fat dressing 

 

 

Egg, sausage, potato, cheese burrito 

Vegetable frittata: 2 scrambled eggs + ½ Cup zucchini/tomato/onion cooked in 1 tsp. oil 

Whole wheat pita 

 

 

1.5 oz. chocolate covered peanut butter energy bar 

Small banana 

1 oz. almonds (about 12) 

 

 

6 oz. grilled salmon 

6 oz. grilled salmon 

1 cup white rice 

1 cup brown rice 

½ cup broccoli 

1 cup broccoli 

 

* Calculated by Registered Dietitian Nutritionist using www.NutritionData.Self.com’s MyTracking function. Findings were used along with RDN’s professional judgment. 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Healthy Fiber Options for Your Daily Diet

Healthy Fiber Options for Your Daily Diet

Question:

Hello, my name is Elizabeth. I exercise at least three times a week, but I am more concerned about my nutrition because I know it comes first. I would like to know what the best fiber diet is, or the most important food to eat to get plenty of fiber. I do not eat red meat or pork, only seafood, chicken, and turkey. 

Thank you 🙂

– Elizabeth Z. 

Answer:

Good news! Your animal protein preferences won’t impact reaching the recommended intake of fiber, since it is only from plant foods. Beans, legumes, whole grains, nuts & sees, and raw fruits and vegetables have the most fiber. Did you know popcorn is naturally a whole grain snack?  

The 2015 U.S. Dietary Guidelines suggests 14 grams of fiber per 1000 calories consumed as an adequate daily intake. For most people that translates to 25-30 grams of dietary fiber per day. The Dietary Guidelines offers a table to see how several foods compare. 

Adding fiber to your diet may be as easy as replacing juices or canned fruits and vegetables with wholesome produce or switching from white flour products to more whole grain ones. Of course, increasing intake through larger portions or adding food is an option if your energy needs allow. On the flip side, if you’re looking to lose weight, check out our recommendations for a low-calorie high fiber diet. 

My favorite way to get 15 grams of fiber in one sitting is to have a grain bowl with kale, avocado, chick peas and grated carrot, similar to this recipe from Cooking Light. For breakfast, I’ll opt for rough cut oats, topped with pecans, dried cranberries, chia seed, buckwheat groats and hemp seed to get 12 grams of fiber. 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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How to Gain Weight Healthily on a Vegetarian Diet

How to Gain Weight Healthily on a Vegetarian Diet

Question:

I am trying to gain weight, and knowing what to eat and when to eat it is difficult for me as I am a vegetarian. I prefer to work out late at night around 9:00 PM. Do you have any tips on when to eat and what to eat? 
– Hailey P. 

Answer:

When to eat is a matter of your hunger and routine. Your late exercise schedule offers an opportunity there. If you don’t already consume a post-workout recovery shake, doing so can add a couple hundred calories before you end your day. Try an Orgain® Vegan Organic Nutrition Shake, an OWYN™ Vegan Plant-Based Protein shake, or a Garden of Life Organic Protein Plant-Based Drink. Foods and snacks are fine, but a liquid beverage is quick and delivers nutrients to support immediate muscle repair and synthesis. 

High calorie vegan items include canned coconut milk, nut butters, tahini, sweet potatoes, avocados, oats, soybeans, dried fruit and most tortillas. Lacto/ovo vegetarian choices also include cheese, yogurt and eggs. Don’t forget about adding calories through condiments like pesto, hummus, vinaigrettes, marinara, and vegan mayo. 

You’ll want to incorporate at least one high calorie food each snack and meal. There are so many high calorie dishes you can create on a plant-based diet! Breakfasts suggestions are banana-nut pancakes made with almond milk, chia seed pudding or avocado toast. Lunch and dinner options include butternut squash ravioli with pepitas, meatless chili with cornbread, and coconut curry with tofu, noodle and veggies.  

– Debbie J., MS, RD

Disclaimer: Author is an Orgain® Brand Ambassador and has received product samples.

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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How to Burn Off Stubborn Belly Fat

How to Burn Off Stubborn Belly Fat

Question:

No matter how much exercising and dieting I do, I can’t get rid of a small “spare tire” I’ve had for years. Is there something I can do nutritionally to help burn off that fat? 

– David H.

Hi, What are the foods you recommend that can reduce belly fat (subcutaneous fat) and give a flat belly? Thanks.

– Karthik K.

What foods are the best to eat to get rid of your belly fat and keep it off?

– Shawn R.

Answer:

We are asked these questions a lot! Scan for previous Living Healthy blog articles on the topic and you’ll find no less than twenty. For those already at a healthy body weight or with only a few pounds to lose, fat around the midsection and abdomen seems to resist all efforts at reduction. 

Though you can’t target belly fat with specific foods or exercises, fine tuning your diet and workout program can help you lose weight and tone all over. Exercise including moderate intensity work at least 30 minutes per day plus strength training helps control weight and fight abdominal fat, both subcutaneous and visceral (around the organs).  

For diet, the goal is to reduce foods that are readily converted to fat and focus on those that require greater work to metabolize. Doing so reduces both actual fat storage and the signals/prompts that cause it to happen, such as insulin. As long as your overall caloric intake is less than your expenditure, of course! 

  • Avoid added sugars, particularly in beverages. 
  • Choose wholesome raw ingredients that you prepare yourself instead of processed foods that generally have less fiber and more salt, sugar and trans fat
  • Get a diet rich in monounsaturated fatty acids (from olive oil, nuts/seeds, avocados and fish). 
  • Include regular intake of active culture yogurt. 
  • Be sure you fill half your plate or bowl with vegetables at every meal, including a variety of colors.  
  • Reduce saturated fat from meat and cheese by substituting with beans, fish, poultry and egg whites.  
  • Keep alcohol intake below ‘moderate consumption.’

Sources: 

  1. Is There ‘One Trick’ to Losing Belly Fat? Rush University Medical Center https://www.rush.edu/health-wellness/discover-health/losing-belly-fat Accessed 9.23.2019 
  2. 8 Ways to Lose Belly Fat and Live a Healthier Life. Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life Accessed 9.23.2019 
  3. 10 Reasons Your Belly Fat Isn’t Going Away. Health https://www.health.com/health/gallery/0,,20905682,00.html Accessed 9.23.2019 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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