Spinach and Cheese Omelet

Another quick, easy and healthy egg recipe. Appropriate for bulking and cutting.

You will need:

• 2 eggs
• 3 tbsp fine oatmeal
• 1-2 tbsp diced spinach
• 50 gr. Parmesan cheese(or whatever else you might want, like:cheddar, kashkaval, mozzarella etc.)
• 3 tbsp water

Optional: ham or bacon

Spices: salt, black pepper
The eggs, oatmeal, spinach, spices and water are mixed in a cup(the secret of a good omelet, is adding a little bit of water)

1. The mixture is cooked on a non-stick pan. 
2. When it's almost ready, take the cheese and spread it around one side and use a spatula to fold the other side on top.Just like any other omelet.

That's it! Quick and easy!

Bon appetit!

Macros
30g	Protein
20g	Carbohydrates
21g	Fats
389	Calories

Keep in mind that depending on the type of cheese you use(and if there's added ham) the macros might change a bit.

(picture:musingsofahousewife.com)

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Cottage Cheese Egg White Omelette

Cottage cheese and egg whites, when those two are in the same recipe you already know that it's going to be protein, protein and of course more protein.

This recipe as I'm sure you already guessed is high in protein, low in carbohydrates and fats, which also makes it low in calories.

It's great for cutting and overall dieting.

You will need:

• 7 egg whites
• 1 egg
• 100g fat-free cottage cheese
• 1/3 bunch of parsley
• 1/2 medium sized tomato

How to:

1. Separate the egg whites in a bowl.
2. Add the whole egg.Stir until the egg whites and the yolk are mixed nicely.
3. Add the minced parsley and the cottage cheese.Salt to your liking.
4. Pour the mixture onto a pre-heated non-stick pan.
5. After 3-4 minutes the omelette is flipped to cook the other side.
6. A minute or two later the meal should be taken off the stove.
7. Add the diced tomato alongside a little bit of black pepper.

You could also add some:

• Red pepper
• Spinach
• Onions
• Diced Ham
• Other types of cheese

Macros
48g	Protein
7g	Carbohydrates
3g	Fats
247	Calories

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How much protein per day to gain muscle and be healthy.

Eating enough protein every day plays a big role in being healthy.If your goals are to gain muscle fast while losing fat,become leaner and get stronger your daily protein intake becomes even more important.
Proteins are a "macro nutrient" just like carbohydrates and fats.However protein is not stored in the body like carbohydrates and fats.It is extremely difficult for your body to convert protein into fat, so that almost never happens.Protein either gets:

•  Used as energy(If it's not used to maintain, build muscle or any other tissues)

•  Turned into glucose

•  Peed out(that's rare however.Your kidneys prevent it most of the time)

How Much Protein Should You Eat Per Day To Gain Muscle?

• For the majority of people the ideal protein intake is:

0.8-1.5g. per pound of body weight or 1.8-3.3g. per kilogram of body weight

More precisely:

• An average male/female aiming for a healthy lifestyle that does not work out or have any fitness goals should consume at least 0.5g of protein per pound of body weight or 1 gram per kilogram of body weight.

• A male/female performing any type of exercise, aiming to build muscle, lose fat, maintain muscle and/or improve performance should consume a minimum of 0.8g of protein per pound of body weight or 1.7g of protein per kilogram of body weight.A general rule of thumb is that 1g of protein per pound of body weight is completely enough.

This may be a little confusing to you so I'm going to make it simple your weight in pounds(1kg=2.2lbs) is the amount of protein you need per day if you're aiming to build muscle and lose fat.

NOTE:

Extremely obese people need to use their target weight instead of their current weight.If you are 150kg(330lbs) and you want to be 100kg(225lbs) use your goal weight to estimate your daily protein intake needs.

How To Include Your Protein Intake Into Your Daily Macros.

Each gram of protein contains 4 calories.So lets say you weight 200lbs, you need 200 grams of protein per day which is 800 calories.

Different foods have different qualities of protein.

The value of the protein is estimated by it's Protein Digestibility Corrected Amino Acid Score (PDCAAS)A PDCAAS value of 1 is the highest, and 0 the lowest. The table shows the ratings of selected foods.

1.00	casein (milk protein)
1.00	egg white
1.00	soy protein
1.00	whey (milk protein)
0.99	mycoprotein
0.92	beef
0.91	soybeans
0.78	chickpeas
0.76	fruits
0.75	black beans
0.73	vegetables
0.70	Other legumes
0.59	cereals and derivatives
0.52	peanuts
0.42	whole wheat

(source:wikipedia)

Getting 20grams of protein from eggs and getting 20grams of protein from pop tarts is NOT the same thing.You might say whatever it's still protein right?Well a BMW M6 is a car so is a Lada Samara is a car too yet it's not the same thing.Both have an engine and a gearbox yet there's not even room for comparison.
Aim for the good quality protein foods.

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The truth about cholesterol.

Should you eat the cholesterol rich arch villains?

You might think that cholesterol in liver and egg yolks is really bad for you, and yes these foods are filled with cholesterol but like most cholesterol rich-foods they are jammed with important nutrients, vitamins and essential fatty acids.Doctors and drug companies want you to believe that cholesterol is a major cause of strokes and heart attacks.One in three people above the age of 45 take choresterol  lowering drugs known as statins.And sales are set to skyrocket in the next 10 years.

Egg whites contain far fewer nutrients.Don't believe me?Check this table from fitsugar.com

The yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient.And, in fact, the University of Connecticut has extensively studied the effects of eggs on cholesterol levels. These high-quality controlled studies have shown that when people consume three to four eggs per day, with the yolk, virtually everyone experiences either no change or beneficial changes in their cholesterol levels. Dr. Maria-Luz Fernandez has reviewed those studies here.
<credits of the table go to www.fitsugar.com

Still having doubts?

I myself ate 2500mlg of cholesterol in a day which is more than 8 times the recommended amount.So i've had cholesterol for a week in 1 day and i kept eating cholesterol heavy foods the whole week, i'm eating cholesterol heavy foods on a daily.Very few people get affected by dietary cholesterol.Most of us can consume dietary cholesterol and have little to no effect on our bodies.So moral of the story is that companies are spreading false information about cholesterol effects so cholesterol lowering medications can be selled worldwide.

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