Egg Whites and Veggies For Dinner? Lose Weight by Cutting Calories With Filling and Satisfying Meals

Did you know that our bodies are genetically prone to store excess fat?
Science suggests that this tendency is rooted back to our ancestors who faced a real threat of starvation. Human bodies developed survival mechanisms to store and protect fat to so we would have adequate fuel during a calorie shortage. Obviously, our ancestors did not have the convenience of supermarkets and restaurants that we have today. Our bodies have been programmed to see weight loss as a sign of imminent starvation.

So how are we supposed to burn fat and lose the weight?
It ought to be simple, but when you cut too many calories to lose weight your body senses starvation and will adjust the metabolism to fight this threat. Science and research are proving a far more effective method of losing weight is to "fool" your body by refuel it frequently with small healthy portioned meals that are rich in fiber, nutrients, and protein to build lean muscle mass.

Meat Loaf

How can we make effective dietary adjustments to "fool" our body?
Replace foods high in sugar and carbohydrates with foods rich in fiber, protein and nutrients. This will enable you to feel fuller on less. You can add extra Vitamin C by adding bell peppers, bok choy, cabbage (red or green), cauliflower or broccoli to your diet. By adding any of these veggies to your meal, you boost your immune system and help out your cardiovascular system as well as adrenal functions!

The key is to find ways to fool your body into being well fueled and satisfied but still reducing the calories you take in. One trick that has been adopted by athletes, body builders, and successful dieters is to substitute whole eggs for egg whites. This is one healthy way of cutting calories and still providing a healthy amount of lean protein to provide the energy your body needs to function properly. Here are some of our most satisfying recipes made lighter using egg whites:

Mighty Miso Chicken with Brown Rice

WHAT YOU NEED:
2 tablespoons miso (soybean paste)
1 1/2 tablespoons fresh ginger, minced and peeled
2 cloves garlic, minced
4 (4-ounce) chicken breast halves, skinless and boneless
cooking spray
3/4 cup Eggology egg whites
1 cup onion, finely chopped
1 cup carrot, thinly sliced
1 tablespoon fish sauce
2 1/2 cups cooked brown rice
1 cup (about 3 ounces) shiitake mushroom caps, diced
1 tablespoon low-sodium soy sauce
1 1/2 cups chopped spinach

INSTRUCTIONS

1. Combine first 3 ingredients in a small bowl. Rub miso mixture over both sides of chicken breast halves.

2. Wrap each breast half securely in plastic wrap. Arrange the packets in steamer rack; place rack in a Dutch oven.

3. Steam packets, covered, 20 minutes or until done. Remove packets from steamer; let stand 5 minutes. Remove chicken from packets, reserving liquid from packets. Dice chicken; set aside. Discard water in pan; wipe pan dry with a paper towel.

4. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add Eggology egg whites, and cook 2 minutes or until done. Remove egg whites from skillet; coarsely chop.

5. Add reserved cooking liquid, chicken, onion, carrot, and fish sauce to Dutch oven, and bring to a boil. Reduce heat to medium; cook 5 minutes or until liquid almost evaporates. Add rice, mushrooms, parsley, green onions, and soy sauce; cook 3 minutes. Stir in egg whites and spinach.

Sicilian Pizza Meatloaf
Servings: 6

WHAT YOU NEED:
2/3 cups pizza sauce, divided
1 1/2 lbs extra-lean ground round
3/4 cup Italian-seasoned breadcrumbs
1/2 cup chopped onion
1 teaspoon dried Italian seasoning
1 teaspoon Worcestershire sauce
1/2 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 ounces Eggology egg whites
2 (1-ounce) slices part-skim mozzarella cheese
1/2 cup diced red bell pepper

cooking spray

INSTRUCTIONS

1. Preheat oven to 350º.

2. Combine 1/3 cup sauce, meat, and next 8 ingredients (sauce through egg white) in a bowl. Shape meat mixture into an 18 × 12-inch rectangle on wax paper. Arrange cheese slices over meat mixture; sprinkle with red bell pepper, leaving a 1-inch border. Roll meat mixture up jelly-roll fashion starting at short side. Pinch ends to seal.

3. Place meat loaf on a broiler pan coated with cooking spray. Bake at 350º for 1 hour or until meat loaf registers 160º. Brush 1/3 cup pizza sauce over meat loaf. Bake an additional 5 minutes or until done; let stand 10 minutes before slicing.

4. Serving size: 1 slice

Egg Whites and Veggies For Dinner? Lose Weight by Cutting Calories With Filling and Satisfying Meals

Brad Halpern is the founder and CEO of Eggology, a consumer retail company launched in 1995 after enjoying widespread success among bodybuilders and other savvy health aficionados with its flagship 100% all-natural, certified Organic Liquid Egg Whites. Eggology is the only company that utilizes fresh pasteurized egg whites (from eggs just three days off the farm), which are 100% pure, organic, USDA approved, kosher and Certified Humane. In recent years, Eggology has eggspanded their product line and now also features Cool Cravings Ice Cream, Simply Sensational baked treats, Hardboiled Egg 2-paks (peeled and ready to eat) and Norton's Naturals (a high protein treat for dogs!).

Visit Eggology's blog for more recipes and information on healthy living: http://organiceggwhites.blogspot.com

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