Tip of the day by Biglee - mass gainers

Eat Your Food - perfect diet for common men and women

Here is the gist of the video



1. Never starve

2. palm sized protein portion on major meals (without finger size)

3. palm sized portion of carbs on active hour means (palm size including fingers)

4. eat seasonal fruits in mid morning snack

5. add nuts like almonds on evening snack.

6. eat plenty of fresh vegetables



-Biglee

Biglee's blog - Eat your food (PROTEIN)

PROTEIN COUNTER 
People are asking me all the time for the protein content of foods. Below you can find a list of some popular foods with their protein value.
Food Serving/ Grams of Protein
1 egg white of 1 egg 3.5
1 egg 1 large 6
scrambled egg whites 100g 9
lean ground beef, cooked 100g 25
chicken breast without skin 100g 30
broiled top round beef 100g 30
salmon 100g 27
cheddar cheese 100g 23
low-fat yogurt 1 cup 10
skim milk 1 cup 8
tuna 100g 29
baked beans 1 cup 14
lentils 1 cup 18
pasta 1 cup 5
bread 2 slices 6
tofu 1/2 cup 10
cottage cheese 1/2 cup 14
turkey breast 100g 23

Grilled Chicken Salad with Olives and Oranges

Grilled Chicken Salad with Olives and Oranges

Serves 4

Ingredients

1/2 cup red wine vinegar
4 garlic cloves, minced
1 tablespoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 tablespoon finely chopped celery
Cracked black pepper, to taste
4 boneless, skinless chicken breasts, each 4 ounces
2 garlic cloves
8 cups leaf lettuce, washed and dried
16 large ripe (black) olives
2 navel oranges, peeled and sliced

Directions

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Rub the chicken breasts with garlic, and then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

Nutritional analysis per serving
Calories                             250
Sodium                             264 mg
Total fat                            7 g
Total carbohydrate            14 g
Dietary fiber                      4 g
Protein                              29 g
Cholesterol                       65 mg

source - Ebay health and wellness recepies :)

Health Benefits of Eggs

1. Eggs are great for the eyes. According to one study, an egg a day may prevent muscular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lute-in and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Source: Dorian yates discussion forum

Eggs

Eggs are one of the nature's best foods. They are the highest on the Biological value list(a measure of how easily the protein gets absorbed from various foods). Eggs are also loaded with nutrients your body needs, such as choline for brain health and reducing inflammationm folate, iron, zinc, lutein and zeaxanthin for brain health, and ofcourse the fuel for muscle(Protein). In addition to that, they may help you lose weight. In one study, scientists put overweight and obese adults on a reduced-calorie, low fat diet and divided them into two groups: one group consumed two eggs as breakfast and the other group ate same amount of calories from bagels. The egg-diet group had a 65% greater weight loss than the bagel-diet group, and 83% greater decrease in waist circumference over eight weeks.