KENNEDY FITNESS

PRIVATE, PROFESSIONAL, PERSONAL TRAINING

AUGUST 2017 Newsletter

August Video Tip Clip:  Cloud Eggs

If you’re like us, most mornings start with eggs.  If Robert’s making them, they’re over hard during the week or they’re an omelet on the weekend.  If Kristin makes them, they’re scrambled.  But we recently ran across this fun little recipe on MyFitnessPal.  Cloud Eggs are relatively quick, easy and a delicious alternative to breakfast-as-usual!

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Monthly Spotlight

You Are What You Eat

For this past May’s newsletter I wrote an article titled “Nutrition Reality Check.”  It highlighted just how much more important a good clean diet was than exercise.  And it just so happens that it is SO important…I’m going to do it again!  Don’t worry, this isn’t a quick carbon copy of that article.  In fact while I focused on making an example out of my days as a natural bodybuilding competitor in that article, I’m going to focus on a few more specific points regarding macro-nutrients in this one.

Everyone’s dietary needs are slightly different, but most of the time a diet the consists of approximately 50% of your daily total calorie consumption coming from carbohydrates, 25% from fats and 25% from protein is going to be pretty close to what we’d call a balanced diet.  Of course if your goal is to lose weight, you should aim to consume slightly fewer total calories than you use on a daily basis.  

20 years ago excessive fat intake was blamed for our expanding waistlines.  As it turns out, dietary fats are not necessarily bad.  Unsaturated fats like you’d find in everything from almonds to olive oil are incredibly good for you.  More recently carbohydrates were blamed for our still increasing waistlines.  Again, we’ve learned that not all carbs are bad either.  In fact, it’s really just as simple as common sense would indicate:  fruits, vegetables and whole grains are quite healthy…whereas candy, cake and donuts are not!

Lastly we have protein.  The best advice I can give you for what type of protein to consume is that the fewer legs it had, the better it is for you!  My father-in-law raises cattle, and God bless him, my wife and I thoroughly enjoy his beef.  Pigs are good too, but turkey and chicken are typically healthier options than those four legged alternatives, just as fish are typically regarded as healthier still!

You don’t have to eat perfect to look perfect (And trust me, nobody does!), but the more you make a habit of eating things that used to grow out of the ground or walk on it, the healthier you’re likely to be.

Yours in health,

Robert M. Kennedy
Founding Member, Owner

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Cloud Eggs

Ingredients

  • 4 eggs
  • 1/16 teaspoon salt
  • 1/3 cup grated Parmesan cheese
  • 1 tablespoon chopped chives (optional)

Directions

Preheat oven to 400°F. Separate the eggs putting the whites in a large bowl and the yolks in a small bowl; set yolks aside.

Whisk the egg whites until they’re foamy. Add the salt. Keep whisking until firm peaks form. Fold in the cheese.

Spoon the egg whites in 4 equal mounds on a lightly oiled or parchment-lined baking sheet. Use the back of a spoon to make egg yolk-size wells in the center of each one. Bake until just starting to color, about 5 minutes.

Gently spoon a yolk into the center well of each “cloud.” Return to the oven and bake until the yolk reaches desired doneness, 3 minutes for runny and up to 8 minutes for fully set.

Garnish with chives, if using, and serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1 cloud egg

Per serving: Calories: 97; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 192mg; Sodium: 159mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 9g

Nutrition Bonus: Potassium: 0mg; Iron: 4%; Vitamin A: 6%; Vitamin C: 0%; Calcium: 10%

This recipe courtesy of:  MyFitnessPal

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By | 2017-11-05T00:18:40+00:00 August 1st, 2017|Uncategorized|Comments Off on August 2017 Newsletter

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