Simple Egg Sandwiches | Recipe

Slap together a simple breakfast sandwich using just 4 ingredients: English muffin, egg, avocado and cheese. Make the eggs ahead of time so that all you have to do in the morning is put your sandwich together.

Simple Egg Sandwiches


  • 4 large eggs (50 grams each)
  • 4 whole wheat English muffins (66 grams each, approx. 135 calories)
  • 1 medium avocado, sliced into 8 wedges
  • 4 slices cheddar cheese


Preheat oven to 350 degrees F, and use cooking oil to lightly grease 4 wells in a muffin tin. Crack 1 egg into each muffin cup. Bake the eggs for 15-20 minutes.

While the eggs are cooling, slice the English muffins in half. Toast them in a toaster oven. If you don’t have a toaster oven, toast muffins in a non-stick pan over medium heat until both sides are crispy. Set muffins aside.

Build your sandwich by topping one slice of English muffin with 1 egg, 2 avocado wedges and 1 slice of cheese. Place top on English muffin. If you prefer, you can warm the sandwich in the microwave for 20 seconds to melt the cheese.

Nutrition Information

Serves: 4 |  Serving Size: 1 sandwich

Per serving: Calories: 369; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 3g; Protein: 18g

Nutrition Bonus: Potassium: 282mg; Iron: 19%; Vitamin A: 10%; Vitamin C: 5%; Calcium: 31%

Energizing Tips (optional)

  • Add 2 slices of low-sodium turkey breast deli meat to up protein and flavor. (Per serving: Calories: 416; Fat: 22g; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 28g)
  • Add a 1/4 cup spinach and 2 slices of tomatoes to get your veggies in early. (Per serving: Calories: 372; Fat: 21g; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 19g)

Photo Credit: Demi Tsasis

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Science Says These 3 Foods May Help Athletes

For many athletes, knowing which foods aid performance and which don’t relies on trial and error. Peer-reviewed journals can be a great source of information, too. They provide top-tier, quality content backed by thorough investigation from researchers on numerous subject groups. The following foods received such examination and the results were published in top journals. Read on to learn more about each study and outcome, then decide for yourself whether or not it works for your training.


Background: The flavanols in dark chocolate can help boost nitric oxide production — this causes blood vessels to swell and reduces the amount of oxygen you need.

Question: Does dark chocolate consumption lower oxygen requirements and allow you to exercise longer?

The research: In a study published in the Journal of the International Society of Sports Nutrition, a team of researchers at Kingston University reviewed this query. They had a group of nine amateur cyclists complete an initial fitness test to establish where their exercise levels were. The nine participants were split into two groups. The first group replaced one of their daily snacks with 40 grams of dark chocolate daily for two weeks. The second group did the same, but replaced the snack with white chocolate. During this period, researchers conducted cycling tests and tracked heart rates and oxygen consumption. After a seven-day break to remove all traces of chocolate from their bodies, the two groups switched the type of chocolate they ate for an additional two weeks and took the same cycling tests again.

Conclusion: Dark chocolate eaters used less oxygen when cycling at a moderate pace, and covered more distance in a two-minute time trial.


Background: Eating nitrates has been linked to exercise improvement; roasted beets contain particularly high nitrates.

Question: Can the nitrates found in beets improve running performance?

The research: In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers used 11 recreationally fit men and women in a double-blind trial to discover the answer. Participants ate baked beetroot and 75 minutes later ran a 5K treadmill time trial. In a separate test, they ate cranberry relish and 75 minutes later ran the same 5K time trial.

Answer: After eating beets, participants ran 5% faster and perceived exertion was lower than after eating cranberry relish.  


Background: Cherries are known for their anti-inflammatory properties.

Question: Can these anti-inflammatory properties translate into helping runners recover after a marathon?

The research: Published in the Scandinavian Journal of Medicine & Science in Sports, researchers tested marathon runners to see if cherry juice works. Twenty recreational marathon runners were assigned to one of two groups: cherry juice drinkers or placebo drinkers. They consumed their drink for five days before a marathon, the day of the race and 48 hours after. Muscle damage, soreness and inflammation were examined before and after the race.

Conclusion: Those who drank cherry juice healed faster. Researchers found the juice reduced inflammation by increasing total antioxidative capacity — meaning, the antioxidants in the cherries helped clean the harmful free radicals in the cells and blood. In turn, strength recovered significantly faster.

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People Choose A Low Carb Diet For Weight Loss – Why?

Why People Choose A Low Carb Diet For Weight Loss?

Hello All!!!!

Many people hop on the low-carb bandwagon to lose weight. Ever wondered why people choose a low carb diet for weight loss? Does low-carbing work? Do the kind of carbs you consume matter?

Low Carb Diet For Weight Loss

Claims that say low-carb diet works

People claim that a low-carb diet helps you shed pounds even when there is no common consensus. Here are the claims and let us see if they are true!

Claim No 1:

Carbs trigger insulin to encourage the body’s fat storing ability

reducing carbs

When digested, carbs are absorbed in the bloodstream as blood sugar (glucose). So, your pancreas produces insulin which is a hormone that opens up the door to the cells of the body, letting glucose inside. This is used as a fuel. Insulin is stimulated by the food consumed by us in different degrees. It is carbohydrate that stimulates insulin the most when compared to other macronutrients. Protein stimulates insulin less and fat doesn’t stimulate it at all.

So, talking in terms of weight loss, the release of insulin post a meal high in carbs signals a shutdown of the body’s fat burning and the glucose from the carbs is used for energy. It is this mechanism that adds fire to the low-carb debate,

However, there is one hitch. The idea that you stimulate less insulin so that the fat is burned does not appear in research. The problem with the claim is that you are burning fat always, even at rest. Depending on your intensity, you will burn fat while exercising too. The effect of insulin on fat burning occurs only post-meal. There are a number of other factors that directly affect the body-fat composition apart from insulin. This includes:

  • How many calories you consume vs the amount of exercise you get
  • Strength training
  • Hormonal factors
  • Genetics

Claim No 2:

Low carb foods help control cravings

sugar craving

This claim seems valid. The more sugar you consume, the more of it you want. Reducing sugary sweets and refined carbs can help in decreasing your cravings over time. An easy way out is to eat more protein. Protein helps you feel full for a longer time period. It reduces overall food intake and reduces cravings.

Claim No 3:

You burn more calories to digest protein

protein-rich-foods for weight loss

This claim is also true. Just like its satiating effects, protein increases the calorie expenditure. All foods need energy to digest and protein is one macronutrient that uses up the most. 20 to 35 percent of the calories in protein-rich food is needed to digest it. However, you should not go overboard with protein as it can affect your kidneys.

So, if you decide to go low on carbs, you must choose healthy carbs such as fruits, whole-grains and veggies in place of refined carbs like sweets and white bread.

Low-carb eating recommendations

  • Aim at food quality – Choose nutritious protein sources and foods rich in omega 3s. Include plant based fats like olive oil, avocados, nuts and seeds. Limit highly processed and fried foods. Include leafy green veggies and don’t forget fermented foods for your gut!
  • Control portionsTo control portions, practice the plate method. Fill half of your plate with greens and veggies. Then balance the rest with proteins, healthy fats and fibrous carbs like beans.
  • Choose good quality carbs – You need not completely eliminate carbs from your diet. Begin by saying no to refined carbs and sugar. Try increasing foods with high-fibre such as leafy greens, veggies, fruits (low GI), beans and whole grains.

Hope you liked reading this post on why people choose a low carb diet for weight loss!

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10 Ways to Go Nuts for Almonds

Go nuts for almonds! These nutrient-dense nuts are loaded with antioxidants and heart-healthy unsaturated fats. The American Heart Association recommends eating five servings of nuts per week, with 2 tablespoons of nuts or 1 tablespoon of nut butter as a serving. Almonds can also be used in a variety of ways — as almond butter, flour, milk and more. Whether spiced or sweetened for snacking, in yogurt or oatmeal for breakfast, as a crust for chicken or fish for dinner, the possibilities are endless. Just remember: nuts are calorie-dense, so be mindful of portion sizes.


Brighten up your busy mornings with this simple smoothie. Cherries, flaxseed and almonds come together for a rich drink packed with omega-3’s, antioxidants, protein and fiber. Recipe makes 2 servings.

Nutrition (per serving): Calories: 296; Total Fat: 15g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 24g; Protein: 8g


Skip the oven, and whip up a batch of hearty granola bars in the slow cooker. Packed to the brim with healthy add-ins — chia seeds, almonds and dried apples — these tasty treats please the belly and the waistline. Cooking for the kiddos? Add a handful of mini chocolate chips. Recipe makes 8 servings.

Nutrition (per serving): Calories: 175; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 53mg; Sodium: 77mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 13g; Protein: 6g



A gluten-free alternative to oatmeal, this cinnamon-infused quinoa needs only 25 minutes to cook. Beautify your breakfast bowl with seasonal fruits or crunchy textures (hello, toasted coconut and almonds!). Recipe makes 2 servings at 3/4 cup quinoa each.

Nutrition (per serving without toppings): Calories: 172; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 0g; Protein: 7g


This is a breakfast muffin you can choose with confidence. Almonds, bananas and oats come together to create these soft, fluffy banana bread muffins. The bananas are high in potassium, fiber, magnesium, vitamins C and B6 while the oats contain antioxidants and heart-healthy fiber. Recipe makes 9 servings at 1 muffin each.

Nutrition (per serving): Calories: 133; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 19mg; Sodium: 78mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugars 8g; Protein: 4g


This baked apple cinnamon oatmeal topped with a cinnamon leche sauce spices up your daily breakfast grind. Garnish with pomegranate seeds, coconut flakes, slivered almonds or whatever suits your fancy. Recipe makes 4 servings at 1 cup oatmeal, 2 tablespoons leche sauce and 1 tablespoon pomegranate each.

Nutrition (per serving): Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g


Jicama has a slightly sweet taste that serves as the perfect canvas for herb-and-spice infusions. With a delightful crunch in every bite, these jicama shoestring fries paired with a roasted pepper almond dipping sauce will amaze your guests with a lower-carb take on traditional fries. Recipe makes 6 servings at 2/3 cup fries and 1/6 of sauce each.

Nutrition (per serving): 240; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 0mg; Sodium: 139mg; Carbohydrate: 21g; Dietary Fiber: 10g; Sugar: 6g; Protein: 5g


Frivolous fritters made from cooked quinoa, shredded parmesan, chives and almonds are a delicious alternative to meat patties. These versatile fritters can serve as an appetizer, main entree or side dish in a meatless meal. Pair with a side salad for extra fiber. Recipe makes 6 servings at 2 quinoa fritters each.

Nutrition (per serving): Calories: 205; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 41mg; Sodium: 246mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 0g; Protein 9g


This gluten-free quiche is made with a nutty almond meal crust for an impressive brunch option or a versatile main dish at any meal of the day. Zucchini noodles and orange bell peppers add colorful stripes. Recipe makes 6 servings.

Nutrition (per serving): Calories: 261; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 113mg; Sodium: 528mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 3g; Protein: 14g


Chicken strips are a go-to finger food, but they don’t have to ooze with oil. Here they get lightened up with a crunchy almond coating before being baked. Fold them into a wrap or serve on top of a salad. Recipe makes 6 servings at 3 strips each.

Nutrition (per serving): Calories: 212; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 59mg; Sodium: 225mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 1g; Protein: 24g


Fresh herbs turn a couple of pantry basics into a beautiful glaze for grilled chicken that gets served on a fragrant bed of parsley-almond couscous. Recipe makes 4 servings at 4 ounces chicken and 1/2 cup couscous each.

Nutrition (per serving): Calories: 466; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4 g; Cholesterol: 162 mg; Sodium: 442 mg; Carbohydrate: 52g; Dietary Fiber: 3g; Sugars: 12g; Protein: 41g

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