Almost daily we hear the question, “What should I eat?” We realize that eating for success can be confusing and scary due to the multitude of nutrition literature available. For that reason, we combed the literature and utilized years of experience to create the Chris Keith nutrition plan, which consists of nutrient dense foods that supports enhanced athletic performance and increases longevity. This plan was developed based on The Ten Focal Points of Nutrition: Water, Vitamins, Minerals, Antioxidants, Essential Fatty Acids, Fiber, Probiotics, Phytochemicals, Lean Protein, and Low Glycemic Carbohydrates. Similar to the Paleo and Mediterranean diets there is a focus on lean protein, vegetables, and fruits. In contrast, low to moderate amounts of low-fat dairy, legumes, and low glycemic whole grains are permitted (if tolerated) – preferably pre- and post- exercise.
As a way to introduce you to the foods that will fuel your workouts and be the cornerstone of your athletic development, we are beginning a weekly Eating for Success Series! In this weekly article we will highlight one of the nutrient dense foods that can be found in the Chris Keith, Phase II: Maintenance Plan food list.
Today our focus is on Eggs. We recommend that you consume Free-Range, Cage-Free, and/or Organic Eggs. Free-range eggs are the product of hens that spend some segment of their day roaming outdoors. Cage-free eggs are laid from hens that are not raised and kept in cages, but in open barns. Organic eggs are typically Cage-free as well, but consume only organic feed produced on land that is free from the use of chemical pesticides and fertilizers; these hens never receive vaccines or antibiotics. Free-range, Cage-free, and Organic eggs are known for having less fat and cholesterol, and higher amounts of vitamin A, vitamin E, and Omega-3 Fatty Acids than conventional eggs. Eating organic eggs has an added benefit of minimizing risk of exposure to antibiotics, synthetic hormones, and pesticides.
Eggs are a great choice for lean protein providing approximately five to seven grams of protein per serving. Lean protein is essential to a healthy diet and any weight loss or muscle gain program. Lean protein provides a feeling of fullness or satiety which can greatly reduce overeating. In addition, eggs are a nutritional powerhouse supplying almost every essential vitamin and mineral needed by humans! Eggs contain carotenoids (lutein and zeaxanthin), which reduce the risk of cataracts, macular degeneration, and are essential for cell functioning. Eggs have a bad reputation for the amount of cholesterol in the yolks, even though egg yolks are one of the few foods that naturally contain vitamin D. To provide balance it is beneficial to minimize the yolks, using one yolk for every 2 to 4 egg whites.
Recipes!!!
Eggs Ole
Ingredients
3 large eggs (2 egg whites, 1 whole egg)
2 teaspoons of salsa
¼ Avocado
Instructions
Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolk. Cook on one side for one minute or until fully cooked. Top with remaining ingredients.
Mexican Egg Scramble
Ingredients
3 large eggs (2 egg whites, 1 whole egg)
¼ Cup canned black beans
2 teaspoons of salsa
¼ Avocado
Instructions
Scramble 3 eggs with ¼ cup canned black beans (rinsed and drained). Top with remaining ingredients.
