The BodyBuilding World According To Cookie - Page 2 - UK-Muscle Body Building Community

megatron · 28-07-2004, 01:56 PM

great post - i learned alot. thanks

ONE SMART COOKIE · 28-07-2004, 06:19 PM

Quote:

Originally Posted by Ultrasonic

Thanks for that OSC. I'm assuming you're saving your thoughts on total calorie requirements for a future installment of your treatise right?

I dont really count calories even for myself as some days I might only eat say 1800 one day then maybe 3-4000 on a binge day it all depends on how much walking I have done at work.Me personnelly I have always found that I get more hubngry round about teatime so if that happens I just have a biggish meal.

i came across the different calorie ratios whilst once using a iet which had you carb cycling and i found it quite benficial as I feel there is no point in throwing the same amount of cals back each day when some days you just dont do enough to make the amounts used viable.

Megatrton thanks for the kinds words.

Not bad that winger,have you ever used the isocalorie diet of a ratio of each portions of all the groups 33/33/33% of fat prtoein carbs.

winger · 28-07-2004, 06:55 PM

Quote:

Originally Posted by ONE SMART COOKI

Not bad that winger,have you ever used the isocalorie diet of a ratio of each portions of all the groups 33/33/33% of fat prtoein carbs.

Actually yes I have. This is the Zone diet. I loved it. If you want to step it up to the next level then the carbs you choose need to be low glycimic spiking carbs and you will really get ripped. ;)

Killerkeane · 29-07-2004, 12:42 AM

so you are saying cookie, that the metabolism changes that quickly if the body goes a day without protein, which is why you grow faster when you reinttoduce it? This is not a critism, just a question.

Reading it again, it is a really excellent article, very informative, brilliant read

i always thought the 30g protein rule per meal was bulls1te. In bulking stages, an excessive amount of protein ingested is a good thing because it will turn to fat, which is weight and bulk, what many people strive for. I am going to eat PWO shake, 3 raw eggs with orange juice and tin of tuna all 30-45 mins after exercise. This should convert nicely

winger · 29-07-2004, 01:25 AM

Killer you should always cook eggs. Even a little bit. Although it's uncommon, you could suffer bacterial contamination. You need to be careful with raw foods because they could contain food-borne pathogens. In fact, cooked eggs are better digested and utilized than raw. There is some enzime that you cant digest unless you cook it. Our little Jack Russel Terrior.....lol

You will be a Pit Bull in no time ;)

ONE SMART COOKIE · 29-07-2004, 08:28 AM

Right guys I`ll answer the other q`s later just off out to meet mr taxman

Heres a more indepth article

Raw Eggs for Your Health -- Major Update

By J. Mercola, D.O.

As many of you know, I am a fond proponent of using raw eggs as a major food in your diet.

Raw whole eggs are a phenomenally inexpensive and incredible source of high-quality nutrients that many of us are deficient in, especially high-quality protein and fat.

Eggs generally are one of the most allergic foods that are eaten, but I believe this is because they are cooked. If one consumes the eggs in their raw state the incidence of egg allergy virtually disappears. Heating the egg protein actually changes its chemical shape, and the distortion can easily lead to allergies.

So, if you have not been able to tolerate eggs before you will want to consider eating them uncooked.

But when one discusses raw eggs, the typical reaction is a fear of salmonella. So let me begin this update, my first that comprehensively addresses the immediate concern of nearly everyone who hears this recommendation.

"Well What About Salmonella? Won't I Get Sick If I Eat Raw Eggs?"

Salmonella is a serious infection, and it is believed that in the US over two-thirds of a million cases of human illnesses a year result from eating contaminated eggs. If you want more information on salmonella the Centers for Disease Control and Prevention has an excellent page on this disease.

So why on earth would any competent health care professional ever recommend eating uncooked eggs?

When you carefully analyze the risk of contracting salmonella from raw eggs, you will find that it is actually quite low. A study by the U.S. Department of Agriculture earlier this year (Risk Analysis April 2002 22(2):203-18) showed that of the 69 billion eggs produced annually, only 2.3 million of them are contaminated with salmonella.

So simple math suggests that only 0.00003 percent of eggs are infected. The translation is that only one in every 30,000 eggs is contaminated with salmonella. This gives you an idea of how uncommon this problem actually is.

While it is likely that I will consume more than 30,000 eggs in my lifetime, most of you will not. However, inevitably someone out there will find a salmonella-contaminated egg, so it is important to understand how to seriously decrease your risk of infection.

Salmonella infections are usually present only in traditionally raised commercial hens. If you are purchasing your eggs from healthy chickens this infection risk reduces dramatically. Remember, only sick chickens lay salmonella-contaminated eggs. If you are obtaining high quality, cage-free, organically fed, omega-3 enhanced chicken eggs as recommended above, the risk virtually disappears.

But let's say that for some reason, even after following that advice, you still obtain an egg that is infected. What do you do? Well, before you eat eggs - raw or not -- you should thoroughly examine them for signs of infection. I have provided some guidelines at the bottom of this section for you to use in this process.

You might still be a bit nervous and say, "What if I follow these guidelines and still get an infection?"

Salmonella Is Generally a Benign Self-Limiting Illness In Healthy People

The major principle to recognize here is that if you are healthy a salmonella infection is not a big deal. You may feel sick and have loose stools, but this infection is easily treated by using high-quality probiotics that have plenty of good bacteria. You can take a dose every 30 minutes until you start to feel better, and most people improve within a few hours.

Revised Recommendations For Raw Egg Whites

Earlier this summer, I posted an article that suggested that one should not eat raw egg whites. This is the traditional nutritional dogma as raw egg whites contain a glycoprotein called avidin that is very effective at binding biotin, one of the B vitamins. The concern is that this can lead to a biotin deficiency. The simple solution is to cook the egg whites as this completely deactivates the avidin.

The problem is that it also completely deactivates nearly every other protein in the egg white. While you will still obtain nutritional benefits from consuming cooked egg whites, from a nutritional perspective it would seem far better to consume them uncooked.

Since making the recommendation in July, I have more carefully studied this issue. Two groups brought me to back this: pet owners who feed their pets raw foods and Aajonus Vonderplanitz, who wrote the raw food book We Want to Live. Both feel quite strongly that raw eggs are just fine to eat.

After my recent studies it became clear that the egg’s design carefully compensated for this issue.

It put tons of biotin in the egg yolk. Egg yolks have one of the highest concentrations of biotin found in nature. So it is likely that you will not have a biotin deficiency if you consume the whole raw egg, yolk and white. It is also clear, however, that if you only consume raw egg whites, you are nearly guaranteed to develop a biotin deficiency unless you take a biotin supplement.

The following tables list the amounts of biotin in some common foods, as well as recommended daily amounts:

Food Serving Biotin (mcg)
Liver, cooked 3 ounces* 27
Egg, cooked 1 large 25
Yeast, bakers active 1 packet (7 grams) 14
Wheat bran, crude 1 ounce 14
Bread, whole wheat 1 slice 6
Cheese, camembert 1 ounce 6
Avocado 1 whole 6
Salmon, cooked 3 ounces* 4
Cauliflower, raw 1 cup 4
Chicken, cooked 3 ounces* 3
Cheese, cheddar 1 ounce 2
Pork, cooked 3 ounces* 2
Raspberries 1 cup 2
Artichoke, cooked 1 medium 2

Adequate Intake (AI) for Biotin
Life Stage Age Males (mcg/day) Females (mcg/day)
Infants 0-6 months 5 5
Infants 7-12 months 6 6
Children 1-3 years 8 8
Children 4-8 years 12 12
Children 9-13 years 20 20
Adolescents 14-18 years 25 25
Adults 19 years and older 30 30
Pregnancy all ages - 30
Breastfeeding all ages - 35

There is a potential problem with using the entire raw egg if you are pregnant. Biotin deficiency is a common concern in pregnancy and it is possible that consuming whole raw eggs would make it worse.

If you are pregnant you have two options. The first is to actually measure for a biotin deficiency. This is best done through urinary excretion of 3-hydroxyisovaleric acid (3-HIA), which increases as a result of the decreased activity of the biotin-dependent enzyme methylcrotonyl-CoA carboxylase.

It might take you some time to get used to using raw eggs. I personally have shifted to consuming them "Rocky style" one egg with the yolk intact and swallowing them whole. Usually two eggs at one sitting.

Alternatively, you could have your raw eggs in a protein shake or Living Fuel Rx or take a biotin supplement.

--------------------------------------------------------------------------------

Guidelines To Ensure That You Are Consuming Fresh High- Quality Eggs

1 Always check the freshness of the egg right before you consume the yolk.

2 If you are uncertain about the freshness of an egg, don't eat it. This is one of the best safeguards against salmonella infection.

3 If there is a crack in the shell, don't eat it. You can easily check for this by immersing the egg in a pan of cool, salted water. If the egg emits a tiny stream of bubbles, don't consume it as the shell is porous/contains a hole.

4 If you are getting your eggs fresh from a farmer it is best to not refrigerate them. This is the way most of the world stores their eggs; they do not refrigerate them. To properly judge the freshness of an egg, its contents need to be at room temperature. Eggs that are stored in the fridge and opened immediately after taking them out will seem fresher than they actually are. Eggs that you want to check the freshness of should be kept outside the fridge for at least an hour prior to opening them.

5 First, check all the eggs by rolling them across a flat surface. Only consume them if they roll wobbly.

6 Open the egg. If the egg white is watery instead of gel-like, don't consume the egg. If the egg yolk is not convex and firm, don't consume the egg. If the egg yolk easily bursts, don't consume the egg.

7 After opening the egg you can put it up to your nose and smell it. If it smells foul you will certainly not want to consume it.

How to Start Using Raw Eggs

If you are not used to eating fresh raw egg yolks or fresh raw fish, you should start by eating just a tiny bit of it on a daily basis, and then gradually increase the portions.

For example, start by consuming only a few drops of raw egg yolk a day for the first three days. Gradually increase the amount that you consume in three-day increments. Try half a teaspoon for three days, then one teaspoon, then two teaspoons. When you are accustomed to that amount, increase it to one raw egg yolk per day and subsequently to two raw egg yolks per day. Eventually, you can easily eat five raw egg yolks daily.

Fresh raw egg yolk tastes like vanilla and is best combined with your vegetable pulp. You can also combine it with avocado. Only stir it gently with a fork, because egg protein easily gets damaged on a molecular level, even by mixing/blending.

Killerkeane · 29-07-2004, 06:14 PM

Fresh raw egg yolk tastes like vanilla and is best combined with your vegetable pulp. You can also combine it with avocado. Only stir it gently with a fork, because egg protein easily gets damaged on a molecular level, even by mixing/blending.[/color][/size][/quote]

dam, i mix mine with an electric blender, which is destroying the effectiveness of my protein

ONE SMART COOKIE · 29-07-2004, 07:03 PM

[quote]so you are saying cookie, that the metabolism changes that quickly if the body goes a day without protein, which is why you grow faster when you reinttoduce it? This is not a critism, just a question. [quote]

The body needs protein and if you take it away it will automaticaly go looking for it when it next arrives just like doing a carb deplete it overcompensates when the extra arrives

,as for the bulking up dont,whats the point when you diet down you`ll end up loosing some lean tissue in the process,stay lean and that way you can gauge exactly were the extra lean tissue is going when you try a new diet or training regime,bulking=1 step forward 2 steps back,imo.And with the pwo drink drop the juice and use milk or natural yoghurt with the eggs and then have the tuna with some olive oil and lemon juice with some black pepper.

Winger would love to try it have you got any info on it that I could read?or sites to go to?

If any of you are interested i have a book that tells you how to cook eggs without damaging the protein structure if you are squeeemish about raw eggs.

winger · 29-07-2004, 10:01 PM

Most of the info is in a book but I will do some looking to see if I can get some more info. ;)

Killerkeane · 30-07-2004, 10:37 AM

And with the pwo drink drop the juice and use milk or natural yoghurt with the eggs and then have the tuna with some olive oil and lemon juice with some black pepper.

that sounds quite nice actually, cookie you God!

ONE SMART COOKIE · 30-07-2004, 04:48 PM

Quote:

Originally Posted by Killerkeane

And with the pwo drink drop the juice and use milk or natural yoghurt with the eggs and then have the tuna with some olive oil and lemon juice with some black pepper.

that sounds quite nice actually, cookie you God!

Well thank you,more like a guru at the moment though

Winger cheers bud.

winger · 30-07-2004, 05:06 PM

Thanks and sorry for not getting back about the zone. I will look for it in about 7 or 8 hours and get back.

winger · 31-07-2004, 03:06 AM

Quote:

Originally Posted by ONE SMART COOKI

Not bad that winger,have you ever used the isocalorie diet of a ratio of each portions of all the groups 33/33/33% of fat prtoein carbs.

That is in calories and not grams..........lol

Key #1 Follow The Zone Diet
The centerpiece of the ZonePerfect Nutrition Program is the Zone Diet itself.
The principle premise of the Zone Diet is a simple one: Your genes have changed very little during the past 100,000 years.
Your body is a biochemical machine. Like any machine, it needs the right fuel to operate properly. Over hundreds of thousands of years, Mother Nature has designed your digestive system to operate correctly when eating just two food groups: (1) lean protein and (2) natural carbohydrates like fruits and fiber-rich vegetables.

What about grains? Well, 8,000 years ago, there were no grains, bread or pasta. Agriculture is a very recent (by evolutionary standards) invention.
Evolution works very slowly. As far as our genes are concerned, we're still a bunch of hunter/gatherers foraging for food. The problem, of course, is that our genes may be programmed that way, but that's not the way we actually live. We regularly eat large quantities of dense, highly processed carbohydrates such as grains and grain based products such as pasta. Because we haven't evolved to a stage where we can eat excessive amounts of these high density carbohydrates without adverse biochemical consequences, our bodies aren't able to operate properly. We gain excess weight, suffer from diabetes, heart disease and a host of other ills, feel sluggish, and generally perform at a sub-par level. The Zone Diet is designed to feed our actual genetic makeup - to give us the fuel we need, when we need it.

The Fattening of America
It's not surprising that many people are caught in perpetual cycles of weight gain and weight loss. Why? Because much of the information we have received from friends, relatives, magazines, newspapers, commercial weight-loss companies and government health agencies about reducing excess weight is simply wrong. Over the past 20 years, this misinformation has been responsible for making us fat-phobic. We fanatically consume only low fat foods in an attempt to remain or get thin. We eat fat free chips, muffins, and cookies; we drink skimmed milk; we even buy fat free ice cream and yogurt. And what has been the pay-off for our fat obsession? Has our dedication to a low fat lifestyle turned us into a nation of lean, healthy people? No! In fact the exact opposite has resulted. Over the past 20 years the US population (as well as most countries that eat a western diet) has experienced a consistent increase in excess body fat. Obesity over the last ten years has reached widespread levels in the U.S. despite the public actually consuming less fat than before. In November of 1998, the U.S. Surgeon General declared an epidemic of obesity in America.
The Food Pyramid
Let's look at how food is currently being prescribed. I'm sure you have seen this food pyramid. It's on little refrigerator magnets, and you can't open a health magazine without seeing it. It's been the poster child of the high carbohydrate, low fat diet. What most people don't realize, is that this pyramid wasn't designed by the medical establishment. It was designed by the US Agricultural Department. Now the Agricultural Department is a fine agency, but its job is not to give medical advice. Its job is to sell agricultural products.
The current "healthy" diet consists of about sixty-five percent carbohydrates, fifteen percent fat, and twenty percent protein. These numbers are shown in this pyramid. As you see, we have been told to eat almost eleven servings a day of breads, cereal, rice, and pasta. They are at the basis of the pyramid. These products are refined carbohydrates. They are manmade carbohydrates. The food industry has made them palatable for us and they make a good profit doing it. On the next levels are the fruits and vegetables, meat and fish. Fats, oils and sweets get regulated to the top, because they're the enemy.
Was this diet ever tested in the human population prior to being recommended by the US government? Surprisingly, the answer is no. This diet came out in the late sixties in response to the rising epidemic of heart disease. The American Heart Association decided that since fat is a key component for one of the risk factors for heart disease, then Americans should start eating less saturated fat. The problem is that there are more types of fat than just saturated fat. The government assumed we were not smart enough to just cut out saturated fats, so it urged us to cut out all fat. Fat was labeled as the enemy.
Fat is a source of calories. When you cut out fat, you have to replace those calories with something else. The replacement was carbohydrates, because carbohydrates often don't have any fat. The vacuum formed by reducing all the fat in our diets was taken up by carbohydrates. By the early seventies, we were being inundated with information. Eat high complex carbohydrates, eat all the pasta you want, there's no fat in it. Your diet is healthy as long as you don't add any fat to your meal. Well, we listened, and now, twenty-five years after this diet came out, we are suffering the consequences. When this diet was created in the late sixties, twenty-five percent of the adult population was obese. We have now hit the fifty percent mark.
Dietary Fat Does Not Make You Fat!
The solution to this apparent riddle might surprise you, but the explanation is simple. Eating fat in the proper amounts does not make you fat.
Carbohydrates: The Real Culprit
If you wanted to find out the best way to make people fat, who would you consult? One industry has spent millions and millions of dollars studying this question, and that's the cattle and hog industry. Why? Because for them, learning the quickest way to fatten an animal leads to the highest profits.
So how do they do it? Do they feed their livestock diets high in fat? Do they put out tubs of butter and ice cream to get their animals nice and plump? No! The cattle industry knows that the quickest way to fatten cows and hogs is to restrict their activity, not let them roam on the range (sort of like our couch potatoes), and feed them lots and lots of low fat, complex carbohydrates, in the form of grain.
Our own systems are not that much different from the ones for cows and hogs. Just as the best way to fatten cattle is to feed them excessive amounts of low-fat grain, so too the best way to fatten yourself up is to eat lots of low-fat processed carbohydrates. Your genetic biochemical response to these carbohydrates is what makes you fat.
Eating carbohydrates stimulates insulin secretion. Since your body has a limited capacity to store carbohydrates, doesn't know when its next meal might be, and has an unlimited ability to store food as fat, insulin does just that. Insulin turns the excess carbohydrates into fat! Dietary fat, on the other hand, does not stimulate insulin secretion.
By eating the proper ratio of low-density carbohydrates, dietary fat, and protein, you can control your insulin production. Maintaining your insulin level within a therapeutic zone, makes it possible for you to burn excess body fat (and keep it off permanently) and enjoy increased energy, improved mental focus, and increased vitality.
Whether what you just ate will be used for immediate energy or stored as body fat depends on whether you are in the Zone. The more closely you follow the Zone diet, the less excess body fat you will have. Permanent fat loss is possible once you know the facts. You can lose weight and keep it off simply...safely...easily... and permanently.

damagedgoods · 04-08-2004, 12:53 PM

Guys - this is one of the most informative threads I've read on here. good work.

One question - you state that mixing eggs in the blender destroys the protein structure - I am a little confused here - I know mechanical action can denature protein - but if you break down the proetien you are left with amino Acids, in fact the whole purpose of digestion is to break the protien down to AA's so that they can be used by our body, or at least that is what I thought. this isn't a criticism I am just curious - and if you are right I'll throw away my blender!

ONE SMART COOKIE · 15-08-2004, 08:43 AM

Some extra info regarding the protein cycling stuff I put forward in the original article.

The Protein Paradox Revisited: Is Protein Cycling the Solution?

by Greg E. Bradley-Popovich, DPT, MS, MS, CSCS

Originally published in Exercise Protocol 1999;Winter:18-19

Certainly one of the most widely utilized dietary tactics among strength-trained athletes is the consumption of a high-protein diet. For instance, it is not uncommon for

28-07-2004, 01:56 PM	#16 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,870	great post - i learned alot. thanks __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-07-2004, 12:42 AM	#19 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	so you are saying cookie, that the metabolism changes that quickly if the body goes a day without protein, which is why you grow faster when you reinttoduce it? This is not a critism, just a question. Reading it again, it is a really excellent article, very informative, brilliant read i always thought the 30g protein rule per meal was bulls1te. In bulking stages, an excessive amount of protein ingested is a good thing because it will turn to fat, which is weight and bulk, what many people strive for. I am going to eat PWO shake, 3 raw eggs with orange juice and tin of tuna all 30-45 mins after exercise. This should convert nicely __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: Last edited by Killerkeane; 29-07-2004 at 12:45 AM.

29-07-2004, 01:25 AM	#20 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Killer you should always cook eggs. Even a little bit. Although it's uncommon, you could suffer bacterial contamination. You need to be careful with raw foods because they could contain food-borne pathogens. In fact, cooked eggs are better digested and utilized than raw. There is some enzime that you cant digest unless you cook it. Our little Jack Russel Terrior.....lol You will be a Pit Bull in no time ;) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-07-2004, 06:14 PM	#22 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Fresh raw egg yolk tastes like vanilla and is best combined with your vegetable pulp. You can also combine it with avocado. Only stir it gently with a fork, because egg protein easily gets damaged on a molecular level, even by mixing/blending.[/color][/size][/quote] dam, i mix mine with an electric blender, which is destroying the effectiveness of my protein __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

29-07-2004, 10:01 PM	#24 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Most of the info is in a book but I will do some looking to see if I can get some more info. ;) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-07-2004, 08:28 AM	#21 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Right guys I`ll answer the other q`s later just off out to meet mr taxman Heres a more indepth article Raw Eggs for Your Health -- Major Update By J. Mercola, D.O. As many of you know, I am a fond proponent of using raw eggs as a major food in your diet. Raw whole eggs are a phenomenally inexpensive and incredible source of high-quality nutrients that many of us are deficient in, especially high-quality protein and fat. Eggs generally are one of the most allergic foods that are eaten, but I believe this is because they are cooked. If one consumes the eggs in their raw state the incidence of egg allergy virtually disappears. Heating the egg protein actually changes its chemical shape, and the distortion can easily lead to allergies. So, if you have not been able to tolerate eggs before you will want to consider eating them uncooked. But when one discusses raw eggs, the typical reaction is a fear of salmonella. So let me begin this update, my first that comprehensively addresses the immediate concern of nearly everyone who hears this recommendation. "Well What About Salmonella? Won't I Get Sick If I Eat Raw Eggs?" Salmonella is a serious infection, and it is believed that in the US over two-thirds of a million cases of human illnesses a year result from eating contaminated eggs. If you want more information on salmonella the Centers for Disease Control and Prevention has an excellent page on this disease. So why on earth would any competent health care professional ever recommend eating uncooked eggs? When you carefully analyze the risk of contracting salmonella from raw eggs, you will find that it is actually quite low. A study by the U.S. Department of Agriculture earlier this year (Risk Analysis April 2002 22(2):203-18) showed that of the 69 billion eggs produced annually, only 2.3 million of them are contaminated with salmonella. So simple math suggests that only 0.00003 percent of eggs are infected. The translation is that only one in every 30,000 eggs is contaminated with salmonella. This gives you an idea of how uncommon this problem actually is. While it is likely that I will consume more than 30,000 eggs in my lifetime, most of you will not. However, inevitably someone out there will find a salmonella-contaminated egg, so it is important to understand how to seriously decrease your risk of infection. Salmonella infections are usually present only in traditionally raised commercial hens. If you are purchasing your eggs from healthy chickens this infection risk reduces dramatically. Remember, only sick chickens lay salmonella-contaminated eggs. If you are obtaining high quality, cage-free, organically fed, omega-3 enhanced chicken eggs as recommended above, the risk virtually disappears. But let's say that for some reason, even after following that advice, you still obtain an egg that is infected. What do you do? Well, before you eat eggs - raw or not -- you should thoroughly examine them for signs of infection. I have provided some guidelines at the bottom of this section for you to use in this process. You might still be a bit nervous and say, "What if I follow these guidelines and still get an infection?" Salmonella Is Generally a Benign Self-Limiting Illness In Healthy People The major principle to recognize here is that if you are healthy a salmonella infection is not a big deal. You may feel sick and have loose stools, but this infection is easily treated by using high-quality probiotics that have plenty of good bacteria. You can take a dose every 30 minutes until you start to feel better, and most people improve within a few hours. Revised Recommendations For Raw Egg Whites Earlier this summer, I posted an article that suggested that one should not eat raw egg whites. This is the traditional nutritional dogma as raw egg whites contain a glycoprotein called avidin that is very effective at binding biotin, one of the B vitamins. The concern is that this can lead to a biotin deficiency. The simple solution is to cook the egg whites as this completely deactivates the avidin. The problem is that it also completely deactivates nearly every other protein in the egg white. While you will still obtain nutritional benefits from consuming cooked egg whites, from a nutritional perspective it would seem far better to consume them uncooked. Since making the recommendation in July, I have more carefully studied this issue. Two groups brought me to back this: pet owners who feed their pets raw foods and Aajonus Vonderplanitz, who wrote the raw food book We Want to Live. Both feel quite strongly that raw eggs are just fine to eat. After my recent studies it became clear that the egg’s design carefully compensated for this issue. It put tons of biotin in the egg yolk. Egg yolks have one of the highest concentrations of biotin found in nature. So it is likely that you will not have a biotin deficiency if you consume the whole raw egg, yolk and white. It is also clear, however, that if you only consume raw egg whites, you are nearly guaranteed to develop a biotin deficiency unless you take a biotin supplement. The following tables list the amounts of biotin in some common foods, as well as recommended daily amounts: Food Serving Biotin (mcg) Liver, cooked 3 ounces* 27 Egg, cooked 1 large 25 Yeast, bakers active 1 packet (7 grams) 14 Wheat bran, crude 1 ounce 14 Bread, whole wheat 1 slice 6 Cheese, camembert 1 ounce 6 Avocado 1 whole 6 Salmon, cooked 3 ounces* 4 Cauliflower, raw 1 cup 4 Chicken, cooked 3 ounces* 3 Cheese, cheddar 1 ounce 2 Pork, cooked 3 ounces* 2 Raspberries 1 cup 2 Artichoke, cooked 1 medium 2 Adequate Intake (AI) for Biotin Life Stage Age Males (mcg/day) Females (mcg/day) Infants 0-6 months 5 5 Infants 7-12 months 6 6 Children 1-3 years 8 8 Children 4-8 years 12 12 Children 9-13 years 20 20 Adolescents 14-18 years 25 25 Adults 19 years and older 30 30 Pregnancy all ages - 30 Breastfeeding all ages - 35 There is a potential problem with using the entire raw egg if you are pregnant. Biotin deficiency is a common concern in pregnancy and it is possible that consuming whole raw eggs would make it worse. If you are pregnant you have two options. The first is to actually measure for a biotin deficiency. This is best done through urinary excretion of 3-hydroxyisovaleric acid (3-HIA), which increases as a result of the decreased activity of the biotin-dependent enzyme methylcrotonyl-CoA carboxylase. It might take you some time to get used to using raw eggs. I personally have shifted to consuming them "Rocky style" one egg with the yolk intact and swallowing them whole. Usually two eggs at one sitting. Alternatively, you could have your raw eggs in a protein shake or Living Fuel Rx or take a biotin supplement. -------------------------------------------------------------------------------- Guidelines To Ensure That You Are Consuming Fresh High- Quality Eggs 1 Always check the freshness of the egg right before you consume the yolk. 2 If you are uncertain about the freshness of an egg, don't eat it. This is one of the best safeguards against salmonella infection. 3 If there is a crack in the shell, don't eat it. You can easily check for this by immersing the egg in a pan of cool, salted water. If the egg emits a tiny stream of bubbles, don't consume it as the shell is porous/contains a hole. 4 If you are getting your eggs fresh from a farmer it is best to not refrigerate them. This is the way most of the world stores their eggs; they do not refrigerate them. To properly judge the freshness of an egg, its contents need to be at room temperature. Eggs that are stored in the fridge and opened immediately after taking them out will seem fresher than they actually are. Eggs that you want to check the freshness of should be kept outside the fridge for at least an hour prior to opening them. 5 First, check all the eggs by rolling them across a flat surface. Only consume them if they roll wobbly. 6 Open the egg. If the egg white is watery instead of gel-like, don't consume the egg. If the egg yolk is not convex and firm, don't consume the egg. If the egg yolk easily bursts, don't consume the egg. 7 After opening the egg you can put it up to your nose and smell it. If it smells foul you will certainly not want to consume it. How to Start Using Raw Eggs If you are not used to eating fresh raw egg yolks or fresh raw fish, you should start by eating just a tiny bit of it on a daily basis, and then gradually increase the portions. For example, start by consuming only a few drops of raw egg yolk a day for the first three days. Gradually increase the amount that you consume in three-day increments. Try half a teaspoon for three days, then one teaspoon, then two teaspoons. When you are accustomed to that amount, increase it to one raw egg yolk per day and subsequently to two raw egg yolks per day. Eventually, you can easily eat five raw egg yolks daily. Fresh raw egg yolk tastes like vanilla and is best combined with your vegetable pulp. You can also combine it with avocado. Only stir it gently with a fork, because egg protein easily gets damaged on a molecular level, even by mixing/blending.

29-07-2004, 07:03 PM	#23 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	[quote]so you are saying cookie, that the metabolism changes that quickly if the body goes a day without protein, which is why you grow faster when you reinttoduce it? This is not a critism, just a question. [quote] The body needs protein and if you take it away it will automaticaly go looking for it when it next arrives just like doing a carb deplete it overcompensates when the extra arrives ,as for the bulking up dont,whats the point when you diet down you`ll end up loosing some lean tissue in the process,stay lean and that way you can gauge exactly were the extra lean tissue is going when you try a new diet or training regime,bulking=1 step forward 2 steps back,imo.And with the pwo drink drop the juice and use milk or natural yoghurt with the eggs and then have the tuna with some olive oil and lemon juice with some black pepper. Winger would love to try it have you got any info on it that I could read?or sites to go to? If any of you are interested i have a book that tells you how to cook eggs without damaging the protein structure if you are squeeemish about raw eggs.

30-07-2004, 10:37 AM	#25 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	And with the pwo drink drop the juice and use milk or natural yoghurt with the eggs and then have the tuna with some olive oil and lemon juice with some black pepper. that sounds quite nice actually, cookie you God! __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

30-07-2004, 05:06 PM	#27 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Thanks and sorry for not getting back about the zone. I will look for it in about 7 or 8 hours and get back. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-08-2004, 12:53 PM	#29 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 763	Guys - this is one of the most informative threads I've read on here. good work. One question - you state that mixing eggs in the blender destroys the protein structure - I am a little confused here - I know mechanical action can denature protein - but if you break down the proetien you are left with amino Acids, in fact the whole purpose of digestion is to break the protien down to AA's so that they can be used by our body, or at least that is what I thought. this isn't a criticism I am just curious - and if you are right I'll throw away my blender!