Bodybuilding.com - Jim Stoppani's Shortcut to Shred Recipes_ Cheesy Ham Scramble

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Main Find A Plan Shortcut-To-Shred Recipes Jim Stoppani's Shortcut To Shred Recipes: Cheesy Ham Scramble

If you follow my nutrition advice already,you know that I'm an advocate for eggs. Ifyou're bored with your egg whites, here'sa delicious recipe that's low-carb andprotein-packed.

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Jim Stoppani's Shortcut To ShredRecipes: Cheesy Ham Scramble

by Jim Stoppani, Ph.D. Apr 09, 2013

Main| Training| Nutrition| Recipes| Supplements| Start Program

I recommend that everyone eats three whole eggs each day. I say this because egg whites are

a high-quality protein and yolks provide critical fats and micronutrients that benefit muscle

growth, muscle strength, and aid fat loss.

If you're serious about maximizing your results in the gym, you need to eat eggs. But I know

that eating eggs every single day can get very boring. That's why I have so many egg recipes,

so they don't become unpalatable. Because I'm armed with so many recipes, I never get bored

of eggs. My egg meals are usually one of my favorite meals of the day; but maybe that's

because I know the benefitsthey provide me.

Cholesterol Conundrum ///Are you worried about the cholesterol? Don't be! Research shows that the cholesterol from

eggs does not negatively influence your cholesterol levels, but may actually have a positive

effect. Plus, cholesterol is actually important for muscle growth and strength gains. Research

shows that poeple eating a higher cholesterol diet and following a weight training program gain

significantly (about twice as much) more strength and muscle mass.

You should be careful with your egg yolk consumption only if you have cholesterol issues or you

have a family history of high cholesterol. I only say that because it's tough for me to give

medical advice online without working with someone on a one-on-one basis. As newer research

suggests, even people with high cholesterol can consume several egg yolks per day. But, how

many eggs you eat is up to you and your doctor.

Cured Ham, Nitrites, and Nitric Oxide ///

One of my favorite ways to prepare eggs is my Cheesy Ham Scramble. I typically add 2-3

slices (about 2-3 ounces) of low-fat deli ham to my eggs. Many people are worried about thenitrites used in cured deli meats like ham. But let me set the record straight and give you the

real deal on nitrites. For starters, unprocessed meat, such as steak, contains nitrite. And while

processed meats contain more nitrites than unprocessed meats, the difference is far less than

originally claimed. Do nitrites cause cancer? There is some weak association between diets

higher in nitrites and cancer rates, but the research isn't strong. It appears that the amount of

nitrites associated with an increased risk of cancer is a ridiculously high, far beyond the amount

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r 4 03/12/2013 19:33


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21g

1g

51g

that you would ever consume in a single day.

Nitrites in normal amounts are actually healthy and can aid performance and muscle growth!

Surprised by this statement? It's not at all surprising when you consider the science behind it.

Most of you are familiar with nitric oxide (NO) and the fact that it relaxes blood vessels to

increase blood flow. This is beneficial for cardiovascular health because it keeps your blood

vessels functioning properly and prevents them from getting "stiff" as we age.

NO also helps to deliver more blood flow to tissues like muscle fibers, helps increase endurance

and strength during workouts, and enhances the muscle pump during workouts. A bigger muscle

pump places a bigger stretch on the muscle cell membranes, which instigates chemical

reactions that instigate long-term muscle growth

But how do nitrites relate to nitric oxide? The chemical symbol for nitric oxide is NO. And the

chemical symbol for nitrites is NO2-. In the bloodstream, nitrite is readily reduced by several

enzymes, which means that it loses one of its oxygen molecules and is essentially converted

into NO.

To read more on nitrate, nitrite, and NO, click here.

Cheesy Ham Scramble Recipe ///

This recipe is a protein powerhouse that has almost zero carbs. Its macronutrient profile makes

it great for people who keep carbs extremely low. For people who would like to add carbs, try

adding whole-wheat or Ezekiel toast, fruit, or a bowl of oatmeal.

Ingredients

3 large whole eggsand 1 large egg white, scrambled

2-3 slices (2-3 oz) low-fat ham

2 slices (2 oz) low-fat cheese

Directions

Coat a skillet with non-stick cooking spray.1.

Cook ham until slightly browned.2.

Add scrambled eggs to the cooked ham in the skillet.3.

Add cheese.4.Stir frequently with spatula until all ingredients are mixed thoroughly and eggs are cooked

to desired doneness.

5.

Transfer scramble from skillet to plate and eat up.6.

Cheesy Ham ScramblePDF (52.6 KB)

Nutrition FactsServing Size

Amount per serving

Calories 490

Total Fat

Total Carbs

Protein


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Rep Power: 0

Rep Power: 0

Body Stats

ht: 14'3"

wt: 171.6 lbsbf: 10.0%

c0dyWoW

high fat ...

Apr 16, 2013 6:48am|report

Rep Power: 0

Body Stats

ht: 14'7"

wt: 175.56 lbsbf: 16.0%

inaka_rob

he recomdneds 3 whole eggs every day. thats 15g right

there. so only 21 grams for this? not high at all. I think he

underestimated though. that is some SUPER low fat

cheese and ham IMHO.

Under his plan I am suppose to get around 90 grams of

fat a day. With eating chicken and tuna all day long,

where else is my fat going to come from. 20 grams from

breakest. and I am struggling to actully fill the other 60

grams of fat.

May 3, 2013 8:30am|report

Rep Power: 0

Body Stats

ht: 15'6"wt: 186.5 lbsbf: 16.0%

ecko6

sounds delicious

Apr 28, 2013 9:50pm|report


4 03/12/2013 19 33

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Bodybuilding.com - Jim Stoppani's Shortcut to Shred Recipes_ Cheesy Ham Scramble