Aspire, Perspire, Nourish Yourself

©Laurin Rinder

What’s for breakfast, lunch, dinner and snack? Eggs. If you’re vegan, we guess it might be tofu!

Eggs have been the go-to food for many when they don’t know what to make for dinner or any other meal. They are easy to prepare, deliver complete protein, and taste delicious. Eggs are also important ingredients in certain recipes for increasing moisture, leavening in baking, or as a binder.

Are Eggs Good for Us?

©Myrthe Krook

So why have eggs had such a bad rap in the past? The high cholesterol in eggs is often cited as the issue impacting heart disease. However, research is showing that other factors may have a greater impact than cholesterol consumption, such as saturated fats, trans fats and a high carbohydrate diet. We often consume these types of foods with eggs. Think: Bacon, toast, sausage!

Caution: People with diabetes may need to avoid eggs. There are differing views, studies, and conclusions about the impact of eggs on diabetes. So, it is best to check with your health care practitioner if you fall into this group.

Some people may also have sensitivities or allergies related to eggs. Again, be cautious and check with your health care provider for individualized advice.

Okay, now that we’ve gotten this major question out of the way, let’s learn more about eggs and why consider including them into your nutritional regime.

Egg Variety: What’s the Difference?

Eggs come in all kinds of varieties so it’s hard to tell what’s best. Typically we talk about eggs from chickens but you can also eat eggs from quails, ostriches, ducks, geese, and turkeys. For purposes of this blog post, we discuss eggs from chickens.

© Hel080808 | Dreamstime.com - Rooster And Hens Photo

Even chicken eggs come in several varieties. If you glance through the egg aisle of your supermarket, you’ll see the standard ‘grade A’ or ‘grade AA’ in various sizes, cage-free eggs, pasture-raised eggs, free range eggs, omega-3 enhanced eggs, organic, and so on.

The egg grade defines the quality of the egg produced by the hen and is determined by such standards as clearness of the egg white, absence of defects in the yolk, cleanness of the egg-shell, and so on. Grade AA is better than grade A but the difference between the two is small. The size of the egg, from small to jumbo, is based on the weight of the egg.

As far as the various types of eggs, the important difference is how the hens producing the eggs are raised and what they are fed. Ideally, you want eggs from hens that are able to roam freely in pastures eating grasses, worms, and all the other great stuff that yield the highest nutritional base material for good quality eggs. In this case, “You are what you eat!” Hens that are able to roam and feed on grasses like alfalfa, clover, and other high omega-3 nutrients produce eggs with higher omega-3 content. Some hens are also fed food with omega-3 oils to enhance their omega-3 content.

Nutritional Profile and Health Benefits

Eggs are loaded with health benefits. They are:

An excellent source of choline,
A very good source of selenium, biotin, vitamin B12, B2, molybdenum, iodine; and
A good source of pantothenic acid, protein, phosphorus, vitamin D and A.

The nutrients in eggs are found in both the egg white and yolk. The World’s Healthiest Foods provides a detailed breakdown of these nutrients, as shown in the chart below:

©http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92

Eating the whole egg, along with other essentials like fiber, will give you the greatest nutritional benefit; however, there are distinct health benefits derived from each part. If you are concerned about fat, then using more egg whites and fewer yolks as a mixture may be a solution, since the yolk contains the fat.

The greatest benefit of eating eggs is the broad nutrition that they can provide. Eggs are considered a high quality protein that contains a complete range of amino acids, all the B vitamins (very high in choline), and some minerals that are difficult to find in other foods (selenium and iodine).

Easy Recipes

Here are a couple of recipes to spice up your eggs repertoire.

From Whole Foods Market:

Eggs in Purgatory

http://www.wholefoodsmarket.com

If you like your food hot and spicy, try this Mexican-style egg dish with fire-roasted tomatoes. It’s a good lunch or dinner option.

From IncredibleEgg.org:

Dutch Baby Pancake

©www.incredibleegg.org

An easy egg treat that kids and adults will love for breakfast or dessert. While baking this pancake, you’re free to get other parts of the meal ready!

Perfect Hard-Boiled Egg

Virtually every food website has a sure proof method for hard boiling eggs. This method has worked for Lia, who was taught this method from her late father-in-law (a great cook who loved to try new recipes):

Place eggs in pot with just enough water to cover the top of the eggs.
Bring water to boil and then immediately turn off heat.
Remove pot with eggs from stove top and cover with lid. Let eggs rest for exactly 20 minutes.
Remove eggs from pot and let cool before peeling.

References:

Recipe of the Week: Egg Pie with Potatoes, Eggplant and Tomatoes

6-Week Half-Marathon Training Plan

Want to achieve a personal best in your next half marathon? Time to shake up your training?

If you are an experienced runner looking to fine tune the last 6 weeks of your training, give our training plan a try. If you are new to running, then add 6 to 8 weeks of base training before using the plan. These extra weeks should focus on gradually developing a solid running base so that your body can handle the speed workouts and endurance runs in our 6-week plan. New runners, read our Running 101 blog post on ethicalDeal.com.

Plan Overview

©Kmitu

Before you sign up for this plan, please consider we’ve assumed that you are running regularly between 25 and 40 miles per week, with at least one run per week being 10 miles or longer. More importantly, we’ve assumed that you are healthy and injury free.

Key Components of Training

With a short 6 weeks to fine tune performance, the focus of this plan is on increasing speed, with two workouts per week for this goal. Additionally, one run per week is focused on endurance, and its length varies week to week.

In total, the plan outlines 4 days of running, 2 days of cross-training, 4 days of strength training, 1 day of rest. Of course, you can move the days around, as long as you give yourself enough rest time between hard workout days.

Okay, almost ready to show you the plan! Before we do, think about your time goal for the half marathon. What is that magical time you’d like to meet? This time will be important to calculate the speeds at which you will do your speed work. Hold that thought as we go through the plan.

The Plan

The chart below is an image of the 6 week training plan by day. To read the full plan, refer to the PDF, 6 Week Half Marathon Training.

Although we’ve designated Sundays as days of rest, you can switch days around to meet your needs. Remember to give your body enough rest between tough workouts, either by adding a day of rest or doing a lighter workout the day after a tough workout. If you’re feeling extra sluggish, ditch the cross-training for a day of rest.

Guide to the Workouts

Although experienced runners would know the difference between interval training, tempo runs, hills, and fartleks, we are including for less experienced runners a link to a Competitor article that explains 8 basic types of runs. We encourage all runners to also visit the McMillan Running website since it is an excellent resource for all levels of runners to learn about the science and practice of running.

The PDF copy of the 6 Week Half Marathon Training we have prepared explains as thoroughly as possible the instructions for each running workout. The cross training, weight training, and ab workouts are ones you’ll have to put together yourself. Squats and lunges do wonders for the leg and gluteal muscles, which are crucial for running. If you normally don’t do strength training, start slow. Having overall muscle strength is important because it will get you through the tough parts of your run.

Visit some of the workouts we’ve already featured on our blog posts for ideas. (Suggestion: go to our “search” box and type in ‘muscle’ or ‘fitness tips’ or ‘abdominals‘ or ‘workout jammer‘.) We’ll offer more weight training and cross training workouts in the future. We’ll also reorganize our blog site to make it easier to search on workouts!

What About Training Speeds?

As we mentioned earlier, you need to have a target finish time for the race to help establish the proper training paces. Ideally, you have completed a race in the last few months and have a good sense of a recent accomplishment so you can set a realistic race finish time for your upcoming race. Once you have a target finish time, you can use that to calculate your race pace. The speed workouts are performed at paces faster than your targeted time so that you get your body used to running faster. On race day, your pace time will feel easier – at least that’s what most runners hope!

The easiest way to calculate training paces is to use an online calculator that reputable running sites have kindly prepared. Our favorite is Greg McMillan’s at https://www.mcmillanrunning.com.

Sample Print of Training Paces from McMillan Running

Runner’s World also has a good calculator that provides key paces for training at http://www.runnersworld.com/tools/training-paces-calculator.

Sample screen shot of Runner’s World training paces calculations

If numbers scare you, just chill! These will start to make sense when you focus on the few paces you need for this plan, like your 5K, 10K, Half-Marathon, and 1 Mile paces. Runner’s World does not specify the above paces but refers to them based on the type of run, e.g. tempo, easy, speed, long run, etc. McMillan’s site has both for you.

So with those numbers in hand, give the plan a try. We suggest you print the PDF we’ve provided and make yourself familiar with what you need to do over the 6 weeks. If you have a hectic schedule, plan ahead each week so you don’t miss any workouts.

Tell us about your Success!

We want to know how you liked the plan and how you do on your race. Please email us a picture of you during your training or at the race. We’d love to post it for inspiration!

Lia is following this plan for her upcoming Hapalua Half Marathon on April 12th. Stay tuned for more info on her outcome. If you’d like to support her Race for SEEQS 2015 fundraiser, please visit: