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Egg Nutrition

Eggs are stuffed with nutrients, and though they contain fats, eggs can be a very healthy aspect of a weight maintainance or weight loss diet. A combination of protein and fats in eggs is essential to why they are satisfying and filling. As they possess top quality beneficial minerals and vitamins as well as natural proteins, eggs are perfect for a diet during a fitness program. Whether you want to lose weight, get healthier and fitter or build muscles, eggs play a major role in a balanced diet to aid you in achieving your goals.

So why are eggs very vital in a fitness routine? Here are some facts:

1. The nutritional value of eggs is very high
2. Eggs possess protein of high quality
3. A singular medium egg has lower than 70 calories
4. Eggs are very rich in riboflavin vitamin D and B12
5. Eggs consist of biotin, pantothenic acid, choline and folate
6. Previous limits with regards to cholesterol have been eliminated

Pre & Post Egg Nutrition

Food is deeply vital for both before and after workout recovery. Fully understanding, when, why and how your body utilizes various sources of energy during your workout routine and also the foods to consume will aid you in getting the best from your workout in an efficient and safe way.

Muscle Growth & Eggs
Rich in eggs, protein, eggs have a role to play in the growth of muscle. It isn't just for bodybuilders or athletes but for anyone who desires to keep fit or get fitter, toned and healthier.

Egg Nutrtion in Different Preparation Methods

In case you have not heard, eggs no longer are under the term of "bad foods". They may have a high level of cholesterol, but researchers have now discovered that food cholesterol does not raise the level of blood cholesterol, it is saturated fat that does this. Hence, eggs have a lot of nutrition to offer your body, however, due to the variety of ways eggs can be prepared for consumption, eggs provide slightly diverse nutrients. Let's have a look at some of the different preparation methods as well as the nutrients value they provide you with to aid your journey to all around fitness.

Hard-boiled Eggs Nutrition

Hard-boiled Eggs Nutrition


If you are a lover of hard-boiled eggs, you can include them in your diet as expect some great nutritional benefits. Hard-boiled eggs are great sources of protein and also have low calories. Furthermore, they are one of the few foods that possess vitamin D.

Calorie 


A singular hard-boiled egg which weights 50g contains 78 calories. Having per gram 1.6 calories, hard-boiled eggs are low in energy density. This means their calorie count in relation to weight. A food either the low density of energy will get you filled on very few calories. By adding more low-density energy foods to your diet you can actually control your weight effectively.

Protein 


A large hard-boiled egg contains 6g of protein. Being an animal protein source, eggs offer every form of amino acids, which is what makes them be a top quality protein source. Proteins are vital to your body cells and very essential to life. Adults need between 46 to 56g daily

Cholesterol and Fat 


Cholesterol and fat, are moly found in the yolk of an egg. A large hard-boiled egg has about 5g in a total of fat, 212mg of cholesterol and saturated fat in 1.7g. Fat is recommended to be limited to 25-35% and saturated fat to lower than 7% of calories daily.

Minerals and Vitamins 


Hard-boiled eggs contain iron, zinc, folic acid, and vitamins E and B12. Its egg yolk gives vitamin D, with a large egg yolk getting 10% of the daily value.

Fried Eggs Nutrition

Fried Eggs  Nutrtion


Fried eggs significantly have a lot more calories due to fat than a regular egg because of the oil used. Fried eggs as well have a great cholesterol level, however, this is majorly in the egg yolk.

Frying Process 


Fried eggs usually require small amounts of cooking oil to prevent it from getting stuck on the pan. The burner is heated at medium and the egg is cracked open. After this, you can place the eggs content into the pan and let it fry until it gets to the way you want.

Size of the Fried egg 


Eggs are studied based on their size so the nutritional value is also dependent on the size of the egg fried.

Cholesterol 


A fried medium egg consists of cholesterol of 210 mg. The daily amount of cholesterol needed is approximately 300mg, hence, a singular fried egg gives 70% of cholesterol. Fried eggs consist of 92 calories in total. This offers a daily value of 4,5% for the standard of 2000 calories daily.

Fat 


Containing approximately 7g of fat, which includes the yolk as well as the vegetable oil required for frying the egg. Every singular fat gram consists of 9 calories, which means a fried egg consists of 63 fat calories. Saturated fats are 2g while unsaturated fats consist of 5g, Fried eggs offer of the daily value 11% of the total fat as well as 10% of saturated fat.

Protein 


Consisting of 6.3g of protein, in which a single protein gram having approximately 4 calories, which makes a fried egg contain 25 protein calories. Providing the daily value of 13%.

Egg Drop Soup Nutrition

Egg Drop Soup Nutrition


This is a Chinese dish which contains chicken broth spiced with soy, ginger and made thick using cornstarch.

Preparation


This dish can be made at home by beaten eggs right into a heated broth to give out the cooked egg in light strings. The soup can be topped using chopped scallions. It is a soup low in calorie and can certainly be added to a fitness diet for a lot of people, even though the sodium content may be high.

Fat and Calories 


A single serving of egg drop soup consists of 96-100 calories which make this soup a great choice for a snack that will warm you up or even a starter course to your main dish. It contains 3g of fat for each serving, as well as has of saturated fat 1g, based on the restaurant or brand. Hence, almost 30% of calories derived from a serving of egg drop soup comes from fat.

Protein and Carbohydrates


Egg drop soup is very low in carbs, having just 3 grams of carbohydrates for each serving. Since your daily food plan needs to have 225 - 325g of carbohydrates, you should place some rice as well as broccoli and steamed chicken to the serving of the soup. Doing this will increase the amount of protein you take in. It gives your body 8 protein grams.

Vitamins and Minerals 


Egg drop soup is certainly not high in minerals or vitamins. A single serving of the soup has lower than 5% of the expected riboflavin daily value and also vitamin B-6, thiamin and vitamin B-12. A service provides as well low amounts of vitamin A, vitamin D, zinc, iron, and phosphorus.

Sodium 


It would be so much better to make egg drop soup in your home as you can effectively control the salt level in it, as the ones commercially available have a lot of salt, approximately 900mg in a single serving. A more than normal intake of salt can lead to complications with regards to the heart.

Conclusion


Eggs have a lot of nutritional benefits to provide your body with an understanding this as well as the different nutritional value provided through the various methods of egg preparation will aid you in your fitness journey. Helping you to get that toned body you've long desired effortlessly.

Tips for Losing Belly Fat

Fats in the body are stored in fat cells called adipocytes. These cells usually decrease or decrease depending on how much fat they store. When these cells get bigger, someone gains weight, and when these cells shrink, weight is lost. People often ask how long does it take to lose belly fat but in reality there is no set formula for this. People are different, and the way they respond to diet differs, calisthenics or cardio training depends on many things. Factors such as your current condition, age, and genetics play a role in the way your body response. Therefore, how to lose belly fat primarily depends on your workouts and the healthy eating plan you will pursue.

According to the Los Angeles fitness trainer, patience and perseverance is the key when it comes to belly fat loss. Compared to other areas of your body, losing belly fat is somewhat harder. This is because belly has “stubborn fat” that is different from the regular fat. Places like our shoulders, arms, chest, legs usually have rapid fat reduction whereas there is slow reduction in body parts such as stomachs, hips, thighs and lower back. 

Healthy Diet

diet food


Your eating habit usually determines the level of the cholesterol and saturated fat in your body. Though your body needs fats, you should sensibly choose the right food to eat. Saturated diet is contained in the majority of animal products such as beef, pork, lamb, butter, cheese, and cream. Also, whole or 2% milk usually contains dietary cholesterol. American Heart Association recommends that if you want to control this habit, ensure that you reduce the food with saturated fats to 5 to 6 percent of your total daily calories.

In contrast, eating unsaturated fats is usually healthy because they don’t increase blood cholesterol in your body. These fats are generally included in vegetable oils, nuts, avocados olives and fatty fish like salmon. This will, in turn, protect you from the risk of developing diseases such as diabetes. According to American Council on Exercise, controlling your nutrition is the best way to having great abs than doing exercises as no amount of activity will burn off a significant amount of fat. Also, according to the National Heart and Blood Institute, gradually losing weight is the best way to keep it off. Reduce the amount of carbohydrate intake, and the belly fat will significantly melt away.
Ab and Fasten training

Excess fats will cause your abdomen muscles to stretch making them lose their tone. Doing a lot of ab exercises will improve your results. Do a variety of exercises that work well with lower and upper portion of your rectus abdominis and the six-pack muscle. It is also good to perform exercises that work well with hip flexors like leg lifts. 

On the other hand, do a lot of fasted training which basically means training when your stomach is empty. Research shows that fasted training will increase the blood flow to your abdominal region and this will, in turn, burn the belly fat away. The best way to do this exercise is to train before you take breakfast. Also, fasting for more than six hours will increase the chance of your body burning out fat in your belly. 

HIIT


This usually involves taking high-intensity exercises which include aerobic and cardiovascular workouts like climbing up the stairs or treadmills. This will, in turn, cause the heart rate up increasing the blood flow all over the body which helps to burn out excess fat. High-intensity exercises will also induce secretion of fat burning hormones which helps in speeding up your metabolism during the day. According to the American College of Sports, people should do 20 minutes of intense exercises three days in a week or at least 30 minutes of regular exercise for better results. 

Bottom Line 


In conclusion, getting rid of belly fat requires patience and commitment. You ensure that you take foods with unsaturated fats, perform regular ab exercises and engage in high-intensity workouts. HIIT will mean more calories will burn out which will, in turn, reduce the amount of fat in your body. You should also work on carbohydrates as a study done in 2015 by Journal nutrition showed that people who took fewer carbohydrates lost more belly fat compared to those who reduced fat in their diets.

References

1. How is fat stored in the body? - (http://missourifamilies.org/quick/nutritionqa/fitqa17.htm)
2. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat - (https://health.gov/dietaryguidelines/dga2000/document/choose.htm)
3. Know Your Fats - (http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V8z3wE_u_IU)
4. David Knox, A New Guide to Improved Movement in Daily Life (2015)

Neck Fat

Tips: How to Lose Neck Fat

People always want to know how to lose neck fat, which is also known as “turkey fat”, exist just under the necks of skin. The most effective method to lose neck fat is through a combination of exercises designed specifically for the toning of the neck to standard weight loss methods. It takes time and is a tough process, so these are some ways to lose that turkey neck;

1. Maintaining a balanced diet
2. Exercise and change in lifestyle

Balanced Diet

Maintainable of a healthy balanced diet is very important. Put in a lot of whole grains, lean meat, vegetables, dairy, as a part of your day to day diet. Consume regulated portions as well as watch your intake of calories to ensure that you do not consume more than is needed by your body. If you want to really control how much you eat per serving use a small plate. Most often, individuals who fill large sized plate are usually obliged to consume it all.

Hydration

how to lose neck fat - drink water

Water is vital and essential in ensuring your body functions and runs correctly. Furthermore, skin that is hydrated is less prone to sagging or a loose appearance. I’d you do not take in enough water, the possibility of losing weight is zero. Also, an additional benefit of water is that it reduces your appetite, ensuring you eat just the correct amount of food rather than just consuming excess. Choose unsweetened fruit juice and water over soda, sweetened juices as well as sugary drinks. Drinks like that include any drink that has caffeine like coffee, soda as well as Gatorade as well as alcohol. Instead, you can migrate to carbohydrates which are healthier. Carbohydrates which are refined, provide minor nutritional benefits even though carbohydrates are essential for bodily functions. Carbohydrates which are whole grain have a lot of fiber and are healthier to help reduce neck fat. Fiber decreases the process of digestion, which makes you feel satisfied much more longer and gives your system quality length of time for absorption of nutrients. Leafy veggies possess a great number of fiber.

Lean Meat and Fish

how to lose neck fat - lean meat & fish

Just like chicken, lean meat and fish are healthier than beef which is red meat. Red meats are very fatty. If you are trying to lose neck fat, red meat should be avoided and focus should be on sources other than protein. Always choose fresh over canned. Fresh fish has a reduced amount of sodium, an excess of sodium has the capacity to make your body to store water, ensuring you feel and look bloated. Also, protein is very vital, this is because it aids your body to build its muscle. To be able to tone the muscles of your neck. You will need a great amount of protein to build the muscles.

Exercise and Lifestyle Change

Spot fat loss is almost impossible, you would have to lose your body weight as well. Spot reduction may not be able to be done but the toning of your neck will decrease the neck fat appearance. Nevertheless, it is important to note that even when your neck muscles are equivalent to hard abs, fat won’t be lost.

To lose neck fat, you would need to do a lot of exercises as well as keep a balanced diet. The exercise carried out needs to be slow and moderate. As with every goal for fitness, one of the best ways to success is ensuring you keep a positive attitude as well as have determination. Be realistic and patient. Expecting the neck fat to disappear overnight is not realistic, ensuring your fitness expert lets you know how attainable the goals are. Set daily goals as well as in order to motivate you.

Here are some neck exercises that can be carried out;

1. Stand or sit straight and look to the ceiling and begin a chewing motion for about 10 seconds

2. Create a puckered lip and hold it for 5 seconds.

Conclusion

These are among the best methods to lose neck fat. It is imperative to use a combination of lifestyle change and a balanced diet. Before carrying out any exercise though it is important to get the advice of your medical professional as well as getting advice from a dietologist in relation to the most effective diet for you.

carbs in an egg

Fitness & Nutrition: How Many Carbs are in an Egg

Introduction

 how many carbs in an egg

You may love eggs poached, scrambled, as an omelet or hardboiled, however you want them, they remain a nutritious and quick treat that you can mix with various goods or eat alone. You may, however, know that they are stuffed full of proteins, but might ponder how much carbs those sumptuous fresh eggs contain.

Eggs in their most raw form, posses very minimal amounts of carbohydrates. Based on reports from the National Agricultural Library, a fresh large egg contains lower than half of a gram of carbohydrate. Approximately 45 -65% of the total day to day calories your body takes in, should majorly come from carbs.

Amount of Carbohydrates Needed Daily

how many carbs in an egg
Hence, with a 1600 calorie daily diet, you should get about 720 – 1040 calories coming from carbs. Every individual gram of carbs contains about 4 calories — this means your body would require from 180 – 260 grams every day. This now shows that an individual large egg doesn’t add a significant contribution to achieving the daily requirement.

Although carbohydrates, usually have a bad name, carbs are very vital for your body to function properly and effectively. After carbs are taken in, they are cut down to glucose and are used to give energy to the body. As a matter of fact, carbs are part of the main source of the body’s fuel as well as aid your brain function actively and properly.

Increasing the Carb Quantity in an Egg

how many carbs in an egg

However, since eggs do not have many carbs alone, you should consider combining them with carbohydrate-rich meals will help to create a complete food. If you desire to add a greater level of carbs to your day to day diet, you definitely do not need to give eggs up — just, however, make some tiny simply adjustments. By the addition of complex carbs, that contain greater nutrients while keeping you filled for an elongated time period.

With omelets and scrambled eggs, you would need to put in high carb vegetables like corn, leafy greens, bell peppers and shredded potatoes. You can as well serve eggs with tuck fried eggs or toast in between whole wheat slices of bread, for a great amount of fiber filled carbs. Also, serving eggs with fresh fruits, oatmeal, waffles or orange juice can tremendously build up the carb amount in your meal.

Maintaining Low Carb Diets with Eggs

In case you are placed on a strictly low carb diet or you desire to cut down on your calories then eggs will definitely make an ideal low carb breakfast. As we have already seen, the exact amount of carbs your egg will provide your body will depend majorly on the egg size. With less than a gram of carbohydrate in 1 large egg, they are considered a very low carb food.

When you are on a low carb diet and desiring quality carb intake at the same time, then there are a variety of options to create the complete meal. Scrambled eggs for example made with bell peppers, cheese as well as 1 large eggs give your body a nutrient powerhouse.

Scrambled eggs with cheese and peppers, help to keep you safely within a daily limit of a low carb diet which is about 20 – 60 grams or approximately 2 ounces. Scrambled eggs using 2 eggs, green peppers, and Swiss cheese contains carbs in about 8 grams. With an additional extra gram for about 9 g for scrambled eggs with 3 eggs. Eating a meal low in carbs allows you to even add a slice of toast to get 8 additional crab grams.

The Breakdown of Carbs in an Egg

As seen above, eggs are predominately a rich source of minerals, protein, and vitamin, composed mainly of protein and water. They do contain traces of carbs and fat. The number of carbs in an egg, however, provide an insignificant source for the macronutrient. For example in one large egg, weighing approximately about 33 grams has 0.38 g of crabs, whole crabs need to be about 45-65 of your calories total intake with a calorie diet of 2500 calling for 344 g of carbs daily.

This 0.38 g of carbs provides much lower than 1% of the required carbohydrate intake of a regular adult. Almost all the carbs present in an egg exist in sugar form. These sugars are simple carbs which are composed of either singular or double saccharide molecules. Simple sugars create the major building blocks of the more complex carbs, however, in their most basic form, they are broken down fast and easily convert to offer cellular energy. Majority of the sugars are contained in the egg white.

Monosaccharides

how many carbs in an egg
A lot of the sugars about 0.11 g consists of monosaccharide glucose. These monosaccharides are carbs which contain only one molecule of saccharide. In the blood, scream glucose exists naturally and also in dietary sources. Once digestion takes place, carbohydrates are transformed into glucose and may be used for providing immediate energy or stored in the body’s liver or muscles as glycogen to be used later for energy. It can also be converted as fat or even used in synthesizing amino acids which are nonessential. Eggs contain as well the monosaccharides lactose, galactose, and fructose.

Disaccharides

These are carbs which have two monosaccharides that are paired together, eggs have about 0.2 g of the individual disaccharides maltose, sucrose, and lactose.

Lactose, Sucrose and Maltose

Lactose is created from galactose and glucose. They are regularly seen in milk products. Maltose is formed from two molecules of glucose, and are mostly seen in cereals and beers. The combination of fructose and glucose is called sucrose. Sucrose is found in the majority of meals which contain carbs including beet, sugar cane, honey, syrups.

How Many Carbs in an Egg

Below is the amount of carbs in various sizes of a whole egg.
1. 1 small egg – 0,28 g
2. 1 medium egg – 0.34 g
3. 1 large egg – 0.38 g
4. 1 extra large – 0.45 g
5. 1 Jumbo egg – 0.50 g

Conclusion

Eggs do not have a significant amount of carbs and vary based on the size of the egg, which the higher amounts of carbs being in the larger sized eggs. However, if you desire to utilize eggs for your daily carb intake, eating an egg alone is not sufficient. Your daily carb intake will require you to mix it with various other foods, vegetables or fresh fruits.
jump higher

How to Jump Higher

An individual's vertical is determined by how far off the ground they can jump. Thus, the fact that you have to toil on exercises to jump higher in order to boost your vertical just makes sense. Not every higher jump workout is the same. However, they all hold the same function, which is increasing the vertical.

If you want to learn to jump higher, you will need to teach the body in a precise way. Almost all physically active people can jump, but unless you are very dedicated in your pursuit of the correct way to increase your vertical leap, your training regime will be a total waste of time. The following tips will help you increase your vertical.

1. Diet 

diet food

One thing to look at is your diet. You should consume a diet which is full of protein to build and increase muscles. This will enhance your training efforts and increase your potential levels of stamina as well. Make an effort to include protein which has a high nutrient level as well. The kinds of food you need to include are salmon, red meats, nuts and eggs. If you want to put on weight, use protein shakes or consume a larger amount of healthy unrefined carbs such as wild rice and whole grain bread.

If in contrast, you need to shed weight, stay clear of the shakes and limit the carbohydrates. Adhere to a properly defined plan for the maximum weight loss while keeping and building muscle. Your doctor or sports coach or other professional should be able to counsel you on this.

2. Exercises

Apart from Diet, exercises play a critical role in helping you increase your vertical. The following are some of the exercises that can help you jump higher. 

(i). Low Squat Ankle Jump

The first among this list of exercises to jump higher is the low squat ankle jump. This exercise is among the distinctive exercises for higher jumps. Crouch down near to the ground and keep on your toes. Be certain that you do not put your weight on your heel since this gets rid of the drill's effectiveness. Keep in the crouch position then spring up and back on your feet's balls. Do not spring up far enough that your legs will straighten up. Attempt to maintain your legs as near to the chest as you can.
When bouncing, be certain that you utilize as much strength as you can. The tougher you thrust, the brawnier your leg muscles can be. Attempt to get to a steady regularity and concentrate on maintaining that regularity. This will shift your concentration to the regularity of the workout for higher jumps from the hurt on your legs. Perform the workout for a particular amount of recurrences, have a break and then perform it again. However, have more recurrences than the previous set. The more you execute, the tougher you'll get. Keep on reminding yourself of this every time you do exercises to jump higher.

(ii). Power Skipping

The second among this list of exercises to jump higher is the power skipping workout. This is similar to skipping like when you were a child. However, you require a lot more speed and effort for this exercise. Perform this on a flat surface such as a basketball court that you can freely skip on. Begin at an end and set out as tough as you are capable of with 1 foot while firing the other leg to the air. Attempt to have your knee in contact with your chest. Repeat this alternately.

(iii). Abs Exercises


Even though it is logical to assume you should focus on your leg muscles, if you wish to jump higher, don't ignore your abs. Abdominal muscles play a significant role in propelling your body upwards, so working on these muscles can give you an extra boost. Getting a decent sculpted six pack also looks pretty good on the beach! There are several exercises that can strengthen your abs muscles such as crunches, sit-ups, squats, and ab-wheel roll-out.
So, to learn to jump higher, you must focus on the task at hand and be rigid in achieving your goal. Remember, it isn't just the tall people who can jump higher; many shorter people do this also. Persevere, and you'll see improvements week on week in your vertical jump and quickly become a valued team member or a fitness nerd.