Food plan for strength training Archives - Grand Rapids Personal Trainer

Staying Lean Over the Holidays!

November 24th, 2021 by Debbie Martilotta

Most people gain fat during the end-of-year holiday season. They eat anything and everything in sight. But, you don’t have to be “most people.”

Here is how to start off the New Year lean!

You can either make excuses (we all do this easily enough, especially during the holidays) or you can take positive action. Which one is most likely to happen if you are prepared, have a goal, and have a plan?

When you’re prepared, you can still indulge and enjoy your favorite holiday foods without your fitness goals falling apart.

A nutrition program high in fiber is a vital key to any fat loss plan. Fiber helps you to feel full, making it easier to eat fewer calories. In addition, more calories are burned from digesting high-fiber foods. Good sources of fiber include lots of veggies and plant materials.

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts.

Good fats include: polyunsaturated (especially Omega-3’s), such as those from fish and nuts, as well as monounsaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil. There are lots of ways to be smart about eating fat. The key is knowing what to look for. A few of my favorite fat sources include:

Avocados
Avocado oil
Salad dressing made with avocado oil
Olive oil
High-quality lard and tallow from pastured animals
Grass-fed meats
Grass-fed butter
Coconut oil
Coconut butter
Flaxseed Oil
Walnuts
Almonds

An increase in your protein intake will boost your metabolism and help to maintain your muscle mass, both key ingredients in losing fat and keeping it off.

Think Can You Out-Train Your Diet?

November 18th, 2021 by Debbie Martilotta

People often come to me saying they need to “work out more” to lose weight. And many of them shed plenty of pounds in two half-hour weekly personal training sessions with me. However, the truth is that you CANNOT out-train your diet, no matter how hard you work.

You simply cannot burn enough calories to eat like King Henry. I know this from personal experience and the science behind strength training! Strength training DOES elevate your metabolism, and replacing fat with lean muscle developed through a rigorous strength training program will certainly make you LOOK, and feel, slimmer.

But a good personal trainer will not leave nutrition out of the equation. I coach my clients to remember that “real food” doesn’t have an ingredient label!

Sometimes, even when your caloric intake isn’t the problem, there are other things that interfere with weight management. I help clients determine what’s beating them in the battle of the bulge. Here are a few things to consider:

Allergies – Are you having a difficult time shedding pounds? You may have some food allergies. To find out you can start by removing wheat, grain, and dairy (these are the biggest culprits) from your diet for two to three weeks. Also eliminate corn, soy and consider nixing additives such as food coloring and preservatives.
Bad Breakfast – Another habit that sets you up for failure is eating too many carbs at breakfast, which leads to spikes in insulin levels and sets you up for cravings later in the day. It’s best to have protein and healthy fats in the morning. An omelet (with the yolk), or a smoothie blended with healthy fats such as avocado, almond butter, coconut oil, or MCT oil would be a much better option than cereal or a muffin, even the healthy, whole wheat kinds.
Trans fats have been shown to raise bad cholesterol (LDL) and lower good cholesterol (HDL), factors that contribute to the risk of developing heart disease, stroke, and Type 2 diabetes.

Your best bet for avoiding partially hydrogenated oils:

Shop the periphery of the store. Stick to whole food items in the produce, meat, and dairy departments. Bring home foods that are as close to their original state as possible.
Read the label and the ingredient list. Check for the grams of trans fats per serving, avoid anything over 0 grams (if it is within your power to do so), and even if the grams says “0,” ensure that the ingredients do not list any “partially hydrogenated” oils.
Cook your own foods from scratch. The best way to avoid trans fats is to prepare foods the old-fashioned way with natural ingredients like how your grandparents would have done. This is the only way to really control what goes into your body.
Select products with the fewest ingredients. More is not necessarily better.
Avoid processed foods that come in a box, bag, or can.
If it contains ingredients that you can’t pronounce, it’s probably to be avoided.

Looking for a personal strength trainer in the Grand Rapids area to help you navigate nutrition and get you working out in two half-hour sessions a week? Contact me to get started!

One Pot Braised Pork with Root Vegetables

November 1st, 2021 by Debbie Martilotta

U finished one pot braised pork with root vegetables recipe sing the gorgeous root vegetables and squashes of fall, let’s make a one-pot braised pork roast that takes comfort food to the next level.

Ingredients

2 3/4 lb. pastured, hormone-free bone-in pork butt or shoulder
1/4 cup spicy mustard
2 Tbsp. dijon mustard
2.5 Tbsp. avocado oil, divided
2 tsp. apple cider vinegar
2 Tbsp. chopped sage
1 Tbsp. chopped rosemary
2 tsp. thyme leaves
4 cloves garlic (minced) plus 6-8 whole cloves
1 tsp. salt
1 tsp. black pepper
1 apple
1 small onion
1/2 cup chicken bone broth
4+ cups of your favorite root vegetables, cut into 1” cubes

Directions

Preheat your oven to 425 degrees.

Rub your pork with a tablespoon of avocado oil. In a small bowl, combine the spicy mustard, dijon mustard, apple cider vinegar, sage, rosemary, thyme, minced garlic, salt, and pepper.

Rub the mustard mixture all over the pork.

Make slits all over the pork with a knife and place the whole garlic cloves in the slits

Pour ½ tablespoon of avocado oil in a round dutch oven or braising pan and place the pork in the center.

If the pork has a side with more fat on it, place that side facing up. Cut the apple and onion in quarters and place them around the pork.

Bake uncovered at 425 degrees for 40-45 minutes.

Remove the dutch oven out of the oven and flip the pork over.

Add the chicken bone broth and cover the dutch oven. Reduce oven to 325 degrees. Cook for 2 more hours, until the pork, reaches 165 degrees. Check the meat after an hour or so and remove any remaining apple and onion pieces that haven’t broken down. At this time you can add additional broth if you notice too much is evaporating.

Remove the pot from the oven and uncover it. Toss your chopped vegetables in the remaining avocado oil and sprinkle them with salt. Arrange them around the pork in your dutch oven and toss them gently in the juices in the pot.

Cover the pot and place it back in the oven for 40 minutes, or until the vegetables are tender and the pork has an internal temperature of 195-200 degrees.

If the vegetables are tender but the pork is still not tender, you can remove the vegetables and place the pork back in the oven.

Slice or shred your pork and serve with the vegetables and pan juices.

By Priscilla Chamessian, Mark’s Daily Apple

DIETS Don’t Work

August 3rd, 2021 by Debbie Martilotta

D.I.E.T. Let’s break this word down to the 1st 3 letters DIE, not very motivating!

A diet typically involves avoidance, restriction, and often a time period, which, in the long run, is very difficult to maintain. Most diets are not even made for maintenance or long-term use, so why are so many of you doing them?

Most people who go on diets soon gain back any lost weight, a UCLA study suggests. Why don’t diets work? The first is that it’s just plain hard for people to change their eating behaviors. And the second reason is that even if you do succeed at a diet, the rule of diminishing returns comes into play.

Most who go on diets gain the weight back; lifestyle changes are needed

Lifestyle changes will work if you have realistic expectations, good support, and choose a plan that you can stick with — a plan that will give you moderate change over a long time. Most people who have a healthy weight have to work at it.

Elements of this lifestyle change include moderating food intake, increasing physical activity, managing stress without food, and getting treatment for depression and other illnesses that get in the way.

A healthy lifestyle is easier than you think

Changing your eating and physical activity habits can be difficult at first. But once you’ve started, it’s easy to sustain. Here are a few tips to help ease the transition:

Combine an active lifestyle with healthy eating.
Make small, achievable, lifelong changes to your lifestyle and eating habits.
Fill up on nutritious foods.
Keep portions moderate in size.
Eat until you have had enough – not until you are full.
Do your best to avoid eating when you are not hungry.
Recognize that on some days you might be hungrier than on other days.
Eat slowly and enjoy your food and put your fork down between bites.
Reduce the amount of ‘extra’ or ‘sometimes’ foods that you eat.
Be active with daily activity you enjoy, keep your body moving
Lift heavy! Our bodies want challenges. Hire a personal trainer to challenge you.
Recognize the difference between hunger and boredom.

Once a wide range of nutritious foods and physical activity becomes part of your everyday routine, the idea of “D.I.E.T.ing” will start to seem strange.

Eat To Beat Chronic Inflamation

April 12th, 2021 by Debbie Martilotta

Inflammation is a naturally occurring process within the body, designed to help the body heal from injury or disease. The immune system triggers it in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period, is a beneficial tool that helps return your body to its healthiest state.

However, chronic inflammation, which occurs over an extended period (and is often less intense), is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

Chronic disease stems from chronic inflammation within the body. There is sufficient evidence to show that this prolonged immune response can influence heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healing. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition.

Are you looking to eat better to feel better? Maybe even to live longer? Then our top 5 foods to eat, and to avoid, to lower your chance for chronic inflammation is just for you!

5 of the Best Foods To Eat to Reduce Inflammation

#1 CACAO

The plant contains over 300 beneficial compounds, many of which are strong anti-inflammatories, and a single-serve is thought to contain 20 times the antioxidant power of blueberries. This is largely due to the presence of powerful and potent polyphenols, the naturally occurring antioxidants that are found in a wide range of foods (including wine)! In particular, cacao* is abundant in flavanols, which have been sought out for centuries due to their antioxidant and anti-inflammatory effects

CACAO VS. COCOA: What is the difference?
Raw cacao* is made from cold-pressing un-roasted cacao beans. The process keeps the living enzymes in the cacao and removes the fat (cacao butter). Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cacao bean, reducing the enzyme content, and lowering the overall nutritional value.

#2 BLUEBERRIES

The major antioxidant found in blueberries, anthocyanin, is what gives this berry its gorgeous deep blue color and is largely thought to be responsible for the antiinflammatory capabilities, along with the high fiber and vitamins A, C, and E content. But what makes this rich berry a powerful antioxidant lies in the essential monomers* when broken down in the body.

Monomers* are the building blocks of the basic macromolecules that make up the human body. So when digesting food and obtaining nutrients, the body breaks proteins, carbohydrates, and fats/lipids down into their monomers. From here, the body can use these to rebuild different structures it may need for survival. Studies show that blueberries protect the brain, prevent damage to our DNA, and inhibit cancer cell development. Emerging research has even shown that they have been proven to kill cancer cells and reduce tumor size, so make sure to grab fresh, organic blueberries next time you’re at the markets!

#3 FLAXSEEDS

Flaxseeds are a powerhouse seed rich in vital nutrients for health and wellbeing, including anti-inflammatory properties and a healthy dose of fatty acids. These seeds have been used in the human diet for over 5000 years. They are a fantastic source of dietary fiber, magnesium, potassium, and manganese, but they’re most famous for their high levels of plant-based omega-3 essential fatty acid.

While flaxseeds have a delightful crunch in granola or tossed through a salad, they are best-eaten ground for ultimate nutrient absorption, or in a quality cold-pressed oil.

#4 LEAFY GREENS

Dark green veggies, such as collard greens and spinach, are a rich source of vitamin C and magnesium. These are both important in converting tryptophan and tyrosine amino acids to serotonin and dopamine – the neurotransmitters responsible for making us feel joyful. A good dose of greens every day is a must!

Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body.

#5 TURMERIC

If it seems like turmeric is the answer to all of your health worries, that’s probably because it is. This humble root has been proven to reduce inflammation, support cognitive function and prevent Alzheimer’s disease, improve skin health and conditions, and may even aid in fighting cancer.

Curcumin is the compound found in turmeric that helps the spice work its magic. In its whole form, Curcumin has been praised in studies for its anti-inflammatory, anti-tumour, and antioxidant properties. It’s also what gives turmeric its gorgeous, burnt orange color. Try adding black pepper to your turmeric recipes, it may help the body absorb curcumin more effectively.

5 Foods to Avoid for Inflammation

#1 GMO SOY PRODUCTS – As of 2007, 91% of the soy planted in the United States is genetically modified, making soy the largest genetically modified food source in the US. The US is also one of the largest exporters of soy. The health benefits of soy continue to be debated, but the best soy is again labeled clearly that it is organic and is fermented.

#2 CANOLA OIL – This oil is a processed oil, which goes through multiple steps to remain shelf-stable. In fact, these production processes are tied to health concerns such as heart disease, inflammation, cellulite, stroke, Alzheimer’s disease, and asthma.
Where possible, it’s best to switch to an omega-3-promoting oil such as;

• Grass-fed butter or ghee
• Extra virgin cold-pressed olive oil
• Coconut oil

#3 GMO CORN PRODUCTS – If you want non-GMO corn, look for the label, USDA-certified organic, as the only guarantee that your corn is not genetically modified.

#4 CONVENTIONAL FACTORY-FARMED ANIMAL PRODUCTS – It’s a general rule of thumb for a broad category of food, but if you’re someone who eats animal products, make sure they’re from free-range, ethical sources that adhere to health-promoting practices – because the health of the animal ultimately impacts the nutrient value of the food.

#5 MONOSODIUM GLUTAMATE (MSG OR E621) – MSG is a commonly used flavor enhancer. It’s what keeps you coming back for a second helping of takeout meals; it’s addictive, and it’s having dangerous impacts on our health.

Access our recipes here, and enjoy eating well again!

in part from FOODMATTERS.COM

Fight Inflammation With Food And Exercise

November 2nd, 2020 by Debbie Martilotta

One of the most powerful tools to combat inflammation comes from the grocery store. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
spices, especially ginger, turmeric, and cayenne
green tea contains antioxidant compounds known as catechins, which reduce inflammation

The health risks of inflammatory foods

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.

The impact of strength training

Strength training also improves chronic inflammation. Strength training’s positive effects on chronic inflammation are probably part of why it is shown to decrease the risk of heart disease and diabetes. To maximize your health gains, train with challenging weights and get adequate rest between your workouts.

Exercise regularly and recover completely. Exercise decreases levels of TNF (tumor necrosis factor) and CRP (C-reactive protein), both of which are involved in systemic inflammation. The key to reaping the benefits of exercise and avoiding chronic inflammation is making sure that you allow enough time for the body to recover after every strenuous session.

Food Logging For Real

April 15th, 2020 by Debbie Martilotta

When it comes to healthy eating for a fit and active lifestyle, certain facts are undeniable: Water is crucial, you can eat as many veggies as you want, and weight loss/maintenance is more a result of diet than exercise. Having said that, I recommend my clients log their food, especially when they are not seeing the results they are training for.

Does keeping a food journal help you lose weight?
Yes. Tracking what you eat at each meal or snack can help you improve your health and lose weight for two major reasons.

First, you’re accountable to an observant yet nonjudgmental party (the trusty food log). Consistently logging your food helps you consider why and when you’re eating and how hungry or satisfied you feel. This record-keeping can help you have a more positive relationship with food in general. It draws your attention to food-related pitfalls that may have previously thrown you off-track and gives you the information you need to move forward from a place of honesty.

The second reason why it works is that it provides you with a wealth of information. You’ll learn more about both the foods you enjoy and the places and situations that you find yourself eating. It can help you notice any negative feelings related to food and identify why you might be eating for reasons that have nothing to do with how hungry you actually felt. Part of being specific is being emotional. You don’t want to simply write about what you ate, you want to write about how it made you feel.

The power of the food journal is that it keeps you accountable and makes you more aware. You are less likely to grab that piece of chocolate cake if you know you have to write down later and face the ultimate critic (AKA you). Plus, you become more aware of the emotions tied to your food or the habits you’ve fallen into. Perhaps you find that you crave fatty snacks around 4 p.m. When you sit down and ask yourself the simple question “why” in your journal, you realize that 4 p.m. is peak stress time at work. The following day, you come prepared with a healthy snack to munch on at 4 p.m.; maybe you even excercise before work to prevent your stress.

How do you write a food journal?

Try to stay as consistent as possible and be patient with yourself while you adjust. If you miss a day, don’t sweat it. Just pick it back up the next. And keep in mind that it’s not forever. Food logs can tell you a lot whether you do it for a week or a month.

Pen and paper are a tried and trusty way to do it, but it may not be realistic for you. Try writing in a note on your phone, taking pictures, or using an app. MyFitnessPal and LoseIt — both free — are two of the most popular ones. Fitbit also has a food tracker built into its app.

To start:

You should include several pieces of information in your daily food diary. These are:

How much: List the amount of the food/drink item. This might be measured in volume (1/2 cup), weight (2 ounces), or the number of items (12 chips).
What kind: Write down the type of food/drink. Be as specific as you can. Don’t forget to write down extras, such as toppings, sauces, or condiments. For example, butter, ketchup, or sugar.
When: Keep track of the time of day you eat.
Where: Make note of where you eat. Keeping a physical or electronic record of where you eat will help you become aware of your current habits and the scenarios that impact them. If you are at home, write down the room. If you are out, write down the name of the restaurant or if you are in the car.
Who with: If you eat by yourself, write “alone.” If you are with friends or family members, list them.
Activity: List any activities you do while eating, such as working, watching TV, or playing a game.
Mood: You also should include how you feel when you eat. Are you happy, sad, or bored? Your mood can relate to your eating habits and help you change them.

Log foods as soon as you can. The key to nailing the whole food journaling thing is to actually record what you’re having at the exact moment you’re having it. But since that’s not always realistic, don’t fret. You can take a quick pic of your meal before you eat it and fill in the details after-the-fact, that’s okay too.

Note what you may have “missed” at any meal. Did you order a bunless burger at lunch today and ultimately down the contents of a cereal box while watching TV after dinner? Could you try adding extra protein to your lunch and see how you feel tomorrow? If you skip meals or skip satisfying components at a meal, you’re likely to overeat later on.

Use your food log as a library. It’s a go-to list of your favorite items to order, the restaurants where you picked salad when what you really wanted was a pizza, great recipes you enjoyed, and which options or modifications left you feeling satisfied, not deprived.

Be honest. If you’re using a food log but not being totally truthful in your entries, then it’s no longer working as a tool for you. The only person who has to see it is you. Start from a realistic place and make gradual changes. Habits are a result of the choices you make consistently.

You’ve kept a food diary. Now what?
After completing a week’s worth of food journaling, step back and look at what you’ve recorded. Search for any trends, patterns, or habits. For example, you might consider:

How healthy is my diet?
Am I eating vegetables and fruit every day? If so, how many servings?
Am I eating enough protein each day?
Am I eating foods or beverages with added sugar? If so, how frequently?
Do my moods affect my eating habits? Do I reach for unhealthy snacks when I’m tired or stressed?
How often do I eat on the run?

Are food diaries effective?
A food journal holds you accountable and creates a personal reference guide that can inform your future choices and, ultimately, your habits. However, it’s not for everyone. Keeping track of what you eat is supposed to help you stay mindful and accountable — not bad about yourself.

If a food log helps you make positive lifestyle changes, then that’s 15 minutes of your day well-spent!

Egg And Ham Cups

February 12th, 2019 by Debbie Martilotta

Ingredients
1 slice low-fat, nitrate free, deli ham
1 whole, farm fresh egg
2 tbsp organic, reduced fat cheddar cheese, shredded
1 slice, thin/small tomatoes, sliced

Directions
1. Preheat the oven to 375°F
2. Spray the cups of a muffin tin with nonstick cooking spray.
3. Press the sliced ham into the muffin tin cup, forming a ham cup.
4. Place the tomato slice in the cup.
5. Crack the egg and drop it in on top of the tomato. Repeat this process for as many cups as desired.
6. Place the muffin tin in the oven and bake for 10-15 minutes, or until the egg is almost cooked.
7. Top with cheese and bake for an additional 3-5 minutes, or until the cheese is melted.

Let cool for a few minutes. Once the cup has cooled, use a spatula to carefully transfer it to a plate.
Eat with your choice of carbs, such as a piece of fruit or low carb oats.

Courtesy of Jim Stoppani, Ph.D.

Protein Cracked: Making A Case For The Egg

February 12th, 2019 by Debbie Martilotta

Egg whites are a high-quality protein source, but whole eggs often get a bad rap. It’s time to crack a few myths and showcase the power of the yolk.

Egg whites are often referred to as the perfect protein, due to their amino-acid makeup and the body’s ability to utilize them properly.

The average large, whole egg contains about 72 calories, 6 g of protein, 5 g of fat, about 200 mg of cholesterol, and nearly no carbs. The average large egg white contains only 17 calories, 4 g of protein, and no carbs, fat, or cholesterol.

Egg whites contain as many as 40 different proteins. Of these, ovalbumin constitutes the majority, making up about 55 percent of the protein in egg white. Ovotransferrin is an iron-binding protein in egg whites that provides antimicrobial properties and makes up over 10 percent of the protein content. Ovomucin is another type of protein that makes up less than 5 percent of egg-white protein and provides the jellying property of egg white, as well as antimicrobial properties.

Egg-white protein is rich in BCAAs and arginine, as well as the sulfur-containing amino acids cysteine and methionine. These amino acids are critical for maintaining the structure of many proteins such as collagen, which is critical for maintaining joint health and levels of certain hormones.

GET YOLKED
Although bodybuilders used to focus on just the egg white for protein and avoided the yolk because of the fat and cholesterol—it’s now known that it’s more beneficial to consume both the egg white and the yolk together. That’s because that golden center contains the majority of the micronutrients in eggs, including vitamin A, vitamin D, vitamin K, B vitamins, selenium, iron, zinc, and phosphorus.

The yolk also contains all of the egg’s fat and cholesterol, but don’t let that scare you off. Blood cholesterol levels don’t seem to be negatively affected by whole eggs. In fact, one study from the University of Connecticut tested the cholesterol response of 25 males and 27 females to an egg diet (640 mg per day of additional cholesterol) and a non-egg diet (no additional cholesterol). They found the cholesterol in egg yolks does not raise the LDL cholesterol particles that are particularly associated with the development of cardiovascular disease.

We now know that fat is important in a diet. The saturated fat in egg yolks is less than half of the total fat. But saturated and monounsaturated fat, also in egg yolks, are important for maintaining higher testosterone levels. The fat and cholesterol from yolks, which was once thought of as harmful, appears to provide benefits for those who do strength training.

In fact, in a head-to-head egg comparison, consuming more whole eggs was shown to help with muscle gain and strength. The magic number? Three. One study from Texas A&M found that subjects consuming three whole eggs a day while following a weight-lifting program for 12 weeks gained twice as much muscle mass and twice as much strength as subjects eating either just one egg per day or no eggs. Those kinds of benefits may be due to the cholesterol content. After all, cholesterol is converted to testosterone in the body.

Cholesterol also helps maintain the integrity of muscle cell membranes, which helps them function properly and avoid breakdown. Scientists from Kent State University put 47 older adults (ages 60-69) on a 12-week weight-lifting program and tested them before and after for changes in muscle mass and strength. They placed all subjects on a moderate protein diet and divided them into two groups. One group followed a lower-cholesterol diet (1.6 mg per pound of body weight or approximately 150-250 mg per day), while the other half consumed a higher cholesterol diet (2.6 mg per pound of body weight or about 250-450 mg per day). After 12 weeks the group that consumed the lower-cholesterol diet did not increase muscle mass and only increased their strength by about 35 percent. The higher-cholesterol group, on the other hand, had an increase in muscle mass of about 5 pounds and upped their strength by about 90 percent.

DROP THE FAT
Eggs can also help you get leaner. Research from Saint Louis University found that people who ate eggs for breakfast consumed fewer calories throughout the day than those who had breakfast with the same amount of calories from a carb-heavy bagel. A follow-up study by the same team found that when women consumed two eggs for breakfast at least five times per week over a 12-week period, they lost 65 percent more weight and had a 34-percent larger reduction in waist size compared to those who skipped the eggs. The study also found that adding two whole eggs to breakfast resulted in no changes in cholesterol levels.

Consider eating two or three whole eggs each day to take advantage of all the benefits eggs have to offer in regard to performance and body composition. You can bump up the protein intake by adding an extra white or two for each yolk.

While eggs are typically thought of as a breakfast food, you can enjoy them anytime throughout the day. Hardboiled eggs work great in salads or as a stand-alone snack. If you really want to kick your eggs up a notch, try my Egg and Ham Cups; they’re delicious and easy to make.

by Jim Stoppani, Ph.D.

Ground Beef & Broccoli

January 16th, 2019 by Debbie Martilotta

Healthy Ground Beef and Broccoli is a quick and easy skillet recipe that comes together in 15 minutes in just one pan!

Ingredients
• 1 pound lean, grass-fed ground beef
• 1 1/2 cups low-sodium beef broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon rice vinegar or apple cider vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes
• 2 cloves garlic, minced
• 1 tablespoon fresh minced or grated ginger (OR 1 teaspoon ground ginger)
• 1 (12-ounce) bag frozen broccoli florets
• 2 tablespoons arrowroot (replacement for cornstarch)
• 2 tablespoons cool water
• 1/2 teaspoon toasted sesame oil (optional)
• Riced cauliflower

Instructions
1. Set a large skillet, saute pan, or Dutch oven over medium-high heat. Add the ground beef and cook until no longer pink, breaking apart and stirring as the meat cooks.

2. While the beef is cooking, combine the beef broth, soy sauce, honey, vinegar, garlic powder, and red pepper flakes in a bowl or large measuring cup; set aside.

3. After the beef is cooked, push it to the edges of the pan, dump the garlic and ginger in the center, and stir for a minute or two until fragrant. Drain the grease from the pan. Add the sauce and the broccoli to the pan; stir to combine. Bring to a boil then reduce to a simmer. Cook for several minutes (using the cooking time on the package of frozen broccoli as a guide) and stir occasionally until the broccoli is cooked to your desired tenderness.

4. In a small bowl, use a fork to whisk the arrowroot/cornstarch into the water until dissolved. Slowly pour the arrowroot slurry into the pan while stirring the beef and broccoli. Bring to a boil and cook for a minute or two, stirring occasionally, until the sauce is thickened. Stir in the sesame oil, if using, and serve hot over cauliflower rice.

Yield: 4 to 6 servings