Boiled egg whites may be a plain food, but they offer many benefits to your diet. While egg yolks contain lutein, vitamin A and vitamin B-12, they also contain fat, cholesterol and calories. Boiled egg whites are a convenient and low-calorie way to add egg protein to your diet, without overloading your calorie or fat consumption.

High in Protein

One boiled egg white contains 3.6 g of protein. Egg white protein provides all the essential amino acids your body cannot produce on its own. Protein is an essential macronutrient that should make up at least 10 percent of your daily calories. The protein found in one egg white provides 7 percent of the recommended daily intake for a 135-pound individual.

Low in Calories

One boiled egg white contains about 17 calories -- less than 1 percent of your calorie intake in a 2,000-calorie diet. Compare this to a whole egg, which has 72 calories. If you are watching your weight, you can prepare consume 5 boiled egg whites for slightly more than half the calories in 2 boiled eggs.

Low Fat and Low Cholesterol

A whole egg contains 5 g of fat, 1.6 g of which is saturated. An egg white contains just trace amounts of fat and no saturated fat. It also contains no cholesterol, while the yolk provides about 186 mg. The American Heart Association recommends keeping your cholesterol intake below 300 mg per day. People with high cholesterol or on cholesterol-lowering medications should consume no more than 200 mg per day. Choosing boiled egg whites allows you to indulge in other cholesterol-containing foods during the day without fear of exceeding healthy limits.

Vitamins and Minerals

Egg whites provide riboflavin, potassium and selenium. Riboflavin, also known as vitamin B-2, helps you metabolize carbohydrates, fats and protein. It supports a healthy nervous system and appearance. Potassium is essential to maintaining balanced levels of fluid and minerals. It assists with regulation of blood pressure and heart beat. Selenium is a trace mineral that acts as an antioxidant, destroying disease-causing free radicals in your body.

Convenience

Boiled egg whites are easy to prepare and transport. They make a simple on-the-go breakfast when paired with whole grain crackers or fruit. You can keep them packed on ice for a post-workout snack to help with muscle repair and growth. Protein also can help you feel full, so egg whites can be a handy between meal snack that can keep you satisfied until your next meal.

Source: getfit.jillianmichaels.com

Carbs are our fuel, though the amount consumed must be proportional to your level of activity.  If I fill up my car's gas tank, drive 5 miles and then fill it up again, it's going to overflow.  But, unlike with a car, you might not realize you're overfilling your tank and contributing to a higher level of body fat.

Generally speaking, the more active you are, the more carbs you want to consume.  Since most people tend to be more active in the morning and afternoon, it makes sense to eat the majority of your carbs earlier in the day.

Strengths: Provide energy for muscle function and act as the primary fuel for the brain.  Some carbs, such as whole grains, fruits and vegetables, are rich in fiber, helping control appetite, slow digestion, and improve the health of your heart.

Weaknesses:  Processed carbs, such as white breads, pastas, baked goods, provide little nutritional value and are converted quickly to sugar and easily stored as fat.

Ideal Players:  Fruits and vegetables: Apples, asparagus, avocados, bell peppers, black beans, blackberries, blueberries, broccoli, cantaloupe, carrots, celery, cherries, cucumber, eggplant, grapefruit, mangoes, mushrooms, oranges, papaya, peaches, pineapple, plums, pomegranates, raspberries, red grapes, soy beans, tomatoes, strawberries, watermelon, yams.

Breads, cereals and grains: Brown rice, oatmeal, rye bread, whole wheat bread.

BOTTOM LINE: Non-processed, fiber-rich, colorful carbs are essential to a healthy lifestyle.  Eliminating carbs produces sluggishness, along with long-term negative health effects.  Carbs are your fuel and should be consumed in proportion to your level of activity.  Remember: A portion of carbs should be about the size of a baseball.

(Excerpt from "CORE PERFORMANCE ESSENTIALS" by: Mark Verstegen)

OBESITY PROBLEM. The National Nutrition Council hopes to raise awareness on the problem of obesity in the Philippines.

MANILA, Philippines – The National Nutrition Council (NNC) announced that this year’s Nutrition Month theme will focus on the growing problem of obesity in the Philippines.

The 2015 Nutrition Month campaign, “Timbang iwasto sa tamang nutrisyon at ehersisyo,” (Correct weight through right nutrition and exercise) aims to make people aware about how they can prevent obesity. This will be done by providing them with adequate information.

July of each year is designated National Nutrition Month by virtue of Presidential Decree No. 491 signed into law in 1974. In 2014, the campaign focused on disasters and their effect on nutrition among Filipinos.

Assistant Secretary of Health and NNC executive director Maria-Bernadita Flores explained that the number of Filipinos suffering from excessive weight has been increasing through the years.

From 1993’s 16.6%, the prevalence of overweight Filipinos rose to 31.1% in 2013. In fact, according to the 8th National Nutrition Survey (NNS) conducted by the Food and Nutrition Research Institute (FNRI), 3 out of 10 Filipino adults are obese. 

Here is the current nutritional status of Filipinos:

Obesity has not only affected adults but also children. NNS also found that overweight and obesity prevalence among children is 5%, while for Filipino teenagers, it is 8.3%.

This, besides existing undernutrition, leaves the Philippines with a problem of double burden malnutrition. 

Environment is important

According to the FNRI, the prevalence of obesity may be attributed to “high and fast living where lifestyle is sedentary, fast foods are abundant, and planning and preparation of nutritious food for the family is not of prime importance.”

NNC hopes that the theme this July will encourage Filipinos to make better decisions regarding their health.

“The campaign aims to encourage Filipinos to make positive decisions [on] consumption of healthy diets and [to] be physically active to prevent non-communicable diseases as a result of [being] overweight and [obese],” the council said in a statement.

However, the surrounding environment should also be fully supportive. It should promote the kind of lifestyle that could prevent obesity.

An “enabling environment” is needed to attain this, according to the NNC. Consumers should be informed about the nutritional values of the food they consume. In addition, these nutritious food should be accessible and cheap.

It is important to have a community that promotes exercise and other physical activities.

If left unattended, being overweight may result in diseases like diabetes mellitus, heart diseases, and hypertation, NNC warned.

The council is coordinating with several stakeholders – local government units, schools, non-governmental organizations, and the private sector – to further the advocacy and in their own ways, promote an environment that will help prevent obesity. – Rappler.com

Why Be Active Regular physical activity has many benefits. It is a potent stress buster, it can help keep weight off and it lowers your risk of developing major chronic diseases. Additional benefits include increased energy, stronger bones and muscles, improved sleep, improved body shape, a boost to mental wellbeing and a change in your outlook on life. For some quick tips, see below.
1	Renew your commitment to a healthy lifestyle. Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information, such as this article about exercise. Put your fitness plan into action today!
2	Aerobic exercise is important for the cardiovascular system. It’s defined by repetitive motion such as running, swimming or cycling. It can also tone muscles. Incorporating a little of both aerobic and resistance training is best for your daily routine.
3	Set small, specific goals you can stick to (like losing 5 percent of body weight or exercising three times a week, etc.) Drink green tea (which helps promote weight loss). Snack on fresh fruits and vegetables during your day.
4	Resistance exercise is important for healthy muscles and bones. It also builds strength. It’s defined by activities with short bursts of energy, such as weight lifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak.
5	Simple ways work for getting fit – you don’t need to join a gym. If you become more active in your everyday life – such as parking your car further and walking more, taking the stairs instead of the elevator, or even walking to a co-worker’s desk instead of emailing them – you’ll get fit faster.
6	Your metabolism doesn’t slow with age. It’s just that as people get older they do less strength-training and can lose lean muscle mass. The more lean muscle tissue you have, the higher your metabolism – and the faster you’ll lose weight. Keep your exercise and activity levels up each year, and you’ll simultaneously maintain your muscle tone, keep your metabolism up and maximize healthy weight loss.
7	At least 30 minutes of moderate-intensity activity, at least five times each week, will keep you physically active. You can split each half hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up.
8	Keep hydrated by consuming at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated.
9	Rest between workouts and allow your body time to recover. Source: Herbalife.com

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Multime

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

Source: Mayo Clinic

We've become accustomed to eating a certain way because, well, that's the way it's always been.  We accept certain nutrition rules as inalienable truths when many of them are misconceptions.  

Misconception: DON'T EAT AND LOSE WEIGHT.

Many people try to get thin by not eating.  They deprive their bodies of nutrients and, while they might look healthy, they may have dangerous blood profiles and a high ratio of fat to lean muscle.  Their bodies are what I call "skinny fat" (others call them "skinny soft").  They look skinny, but they actually have a high percentage of body fat.

If we don't eat often, the most readily available substance for the body to consume is muscle.  Many people believe that the first thing the body eats away is fat.  But that's a misconception - in point of fact, the body is remarkably resistant to fat loss and will  turn to its lean muscle mass first, keeping that stored fat in reserve as long as necessary.

The last thing we want to do is lose lean mass!

(Excerpt from "CORE PERFORMANCE ESSENTIALS" by: Mark Verstegen)

You might think that nutrition doesn't matter.  Maybe you've gotten along just fine with a little extra weight.  Unfortunately, the older you get, the more those surplus pounds take their toll.  You're more vulnerable to heart disease and diabetes, you have less energy, and you don't accomplish as much as you otherwise could.  No matter how successful you are, I'm sure you'll agree that you could do even more if you were in better shape.

The bottom line is that, left unchecked, your body is a crisis waiting to happen.  Consider this your tow-minute warning.  Fortunately, there's still time.

I know the prospect of embarking on a new nutrition plan is scary.  Maybe you've tried other diets.  Perhaps you've experimented with miracle supplements that supposedly help you lose weight or gain energy.  None of them have proved to be a complete, long-term solution.  Instead, they set you to failure.

They challenge with most programs is that they tend to address the symptoms - too much weight and a lack of energy - rather than the PROBLEM, which is POOR NUTRITION. 

(Excerpt from "CORE PERFORMANCE ESSENTIALS" by: Mark Verstegen)