Q&A Episode: Good Reads, Eggs vs Egg Whites, Baking with Protein and HIIT

Here is a Q and A episode for your holiday week! In this Q and A we share recommendations for nutrition books and magazines and answer your questions about eggs versus egg beaters, baking with protein powder and cardio for fat loss.

Question 1: What general health and nutrition books do you recommend?

There are many out there! For general health:

The Blue Zones by Dan Buettner

Food Cures by Joy Bauer

The China Study by T. Colin Campbell, PhD and Thomas Campbell, MD

Salt, Sugar, Fat by Michael Moss

For magazines, try Prevention, Eating Well, and Health. Nutrition Diva with Monica Reinagel, MS, LD/N, CNS, is a reliable nutrition podcast with helpful content in short and sweet episodes.

Question 2: What is the difference between egg whites and egg beaters?

Egg whites are pure egg whites with no color or flavor added. Egg Beaters are meant to look and taste more like an egg but to be a version with no cholesterol or fat and less calories. Basically, they are colored, flavored egg whites. Best bet: whole eggs, separating the whites from the eggs (cook up the yolks for your pups or kids! Yolks are a good source of choline which is important for brain health) or egg whites in a carton and add your own flavor.

Question 3: When baking or cooking with protein powder, do I just substitute the flour out and use protein powder?

No, it is never 1 to 1 due to how it mixes. Usually, as a general rule, you can replace half of the flour with protein except when using coconut flour. Then it is closer to one third the amount of flour called for in the recipe due its fine consistency. Protein powders, like 1st Phorm Level-1, work well in baking. To test your recipes, start with a half recipe (divide all ingredients in the recipe by 2). If half of the recipe calls for 1 cup of flour, use 1/2 cup flour and 1/2 cup protein. If the final product is a hit, try making the whole recipe next time.

Question 4: How much cardio should i do a week for fat loss and what type of cardio should I be doing?

This depends on your goals and fitness level. Try two to four sessions of high intensity interval training (HIIT) cardio per week, on the days you do upper body workouts. Alternatively you could do a lower body workout and upper body HIIT cardio with battle ropes. Avoid doing HIIT training several days in a row. Every other day max, for 5 to 10 minutes of all out effort. HIIT cardio can be done on equipment like sprints on the treadmill or bike, or outside on the track.

What questions would you like to hear answered on an upcoming episode? Email us at Mindy@foodinsession.com or Emily@foodinsession.com with your questions. Or send us a direct message on Instagram @foodinsessionpodcast.