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10 Great Low Carb Way to Eat Eggs!

10 Great Low Carb Way to Eat Eggs!

Eggs are a great source of protein, are filling, healthy, and  have very low carbs and sugar content. They are versatile, delicious, and should be a staple part of a healthy diet. But you can’t just scramble an egg for every meal! You need variety, we all crave different flavors, and eggs are a pretty adaptable and versatile food.

My family has a history of diabetes and heart disease, so trying to stay healthy now is really important to me. I want to be healthy and live a long life, and not have a chronic condition that I possibly could have prevented with a healthier diet. According to SFGATE.com, “The three types of carbohydrates are sugar, starch and fiber. During the digestive process, both sugars and starches are turned into the sugars [glucose] that the body uses for energy. People lack the enzymes needed to digest fiber, so it passes through the digestive tract without turning into to sugar.”

For people with diabetes, these carbs-turned-glucose drive up their blood sugar. For non-diabetics, a low carb diet can help you lose weight. WebMD explains, “When [your body] doesn’t have enough  carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you’re healthy and eating a balanced diet, your body controls how much fat it burns, and you don’t normally make or use ketones.” Basically, when you drop down on carb consumption, or start eating less calories, your body switches to ketosis for energy, instead of just burning the glucose from your carb heavy food.

You’re going to be replacing the carbs in things like pasta, bread, and bananas, with foods that are high protein and high fiber! Fiber is super important, because big changes in your diet, including cutting down on carbs, can cause constipation. Also, make sure to drink plenty of water! Ketosis uses more body energy and can cause dehydration.

Eggs are such a great way to have a low-carb food and incorporate it into different types of meals. Forget breakfast omelettes, here are 10 ways you can incorporate eggs in to every meal!

Breakfast

1. Very Low Carb Muffin Sized Egg Cups from Jyssica.blogspot.com

egg1

    These are healthy and easy on-the-go breakfasts for busy people! Or lazy people. I made these on a Sunday, and my husband and I took them to work all week for breakfast. They are super simple and only 6 ingredients, with a ton of options for making it differently. You can make it yours using other vegetables and your favorite spices. This version has ground turkey, asparagus, spinach, eggs, and cheese. They take about half an hour altogether, and each egg cup is only 107 calories, 1.28 grams of carbs, and almost 11 grams of protein!

    2. Low Carb Eggs Benedict Casserole from PeaceLoveandLowCarb.com.

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    egg2

      A new take on the Benedict! Instead of carb-full English muffins, have a casserole. The sauce is really the star, and is still made with egg yolk and butter, so there is some fat, but each serving only has 2 grams of carbs and a whopping 22 grams of protein! This casserole is incredibly satisfying and has Canadian bacon all in, under, and on top of it. Drizzle with sauce and serve hot!

      Lunch

      I think everyone knows how great eggs are for breakfast, so let’s move on and find some low carb options that include eggs for the rest of the day!

      3. Sausage Stuffed Peppers from MamaLovesFood.com

      egg3

        This author calls them breakfast peppers, but this great recipe of colorful peppers, ground sausage, onions and topped with eggs is an anytime meal and would make an incredibly healthy and filling lunch. They are easy to transport and would be great to take to work, too. Add some green onion, a little citrus, and some fresh herbs and you can make it pop even more! This blog has an amazing looking Mexican Stuffed Pepper recipe as well!

        4. Shakshuka from ToriAvey.com

        egg4.1

          HELLO. Consisting of eggs poached in a spicy tomato sauce, shakshuka is a staple food in Tunisian, Libyan, Moroccan, Israeli, and Egyptian homes! This one-pan meal is versatile and can be added to and modified a bunch of different ways, but is mainly made with bell peppers, tomato, tomato paste, onions, and eggs, and a lot of spices. You can add mushrooms, meat, green veggies, anything really, but this is a great dish as-is, too. Put it in a bowl and dip low carb bread into it for lunch, add a side salad for a dinner meal, or eat straight from the pan, but eat this shakshuka!

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          5. BLTs on Low Carb Bread from DietDoctor.com

          egg5

            This is exactly what you think it is! A bacon, lettuce, and tomato sandwich on low carb bread that they call “oopsie bread.” Filling, and an awesome addition to a low carb diet, so that you can have sandwiches! How is this incorporating eggs, you may ask? They are in the bread! The base of the bread is whipped eggs whites later incorporated into a mixture of egg yolks and cream cheese. Full recipe below!

            6. BBQ Chicken Cobb Salad from DamnDelicious.net

            egg6

              Of course I had to put a salad on here! Salads, rabbit food, no matter what you call them, they are a lunch staple. You don’t need to be on any sort of diet to love a great salad. They are perfect for lunch. Filling, interesting, flavorful, but not heavy food that will keep you going through the rest of your work day. This one includes chopped hard-boiled eggs, black beans, tomatoes, BBQ chicken and more. This author tops hers with buttermilk ranch, but you can save on some calories with oil and vinegar!

              Dinner

              7. Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce from HalfbakedHarvest.com

              egg10

                Oh. My. Goodness. This filling and healthy “pasta” dish is so amazing. You are going to feel like a kitchen goddess making this dish, and then not fall into a food coma afterwards! This meal uses zucchini and a spiralizer to make those noodles, but you can do it by using a mandolin to get thin slices then chopping those into skinny sticks, too. The poached egg oozes and coats the pasta to get a carbonara feel, and the cherry tomatoes and basil keeps it super fresh. This cook does add regular pasta to the zucchini noodles for more texture, but you do not have to do that! Or you can add quinoa noodles, or use spaghetti squash and a spiralizer for more veggie noodles. You have so many options!

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                8. Eggs & Vegetable Fried in Coconut Oil from AuthorityNutrition.com.

                egg7

                  This is a simple recipe with 3-4 eggs and a bunch of stir-fry veggies being fried in one skillet in coconut oil, which has a ton of health benefits! You can do a lot of baking and cooking with coconut oil! These fried nuggets of goodness would be a great late meal on top of a bed of mashed cauliflower (simulating rice) or mixed in with some non-fried foods like squash and fresh mozzarella. You can also leave out the oil and do a stir-fry!

                  9. Fried Cauliflower Rice from Emma Christensen

                  egg8

                    Pieces of egg and vegetables make this cauliflower-turned-rice into a hit. Cauliflower has been growing in popularity due to its versatility and how you can use it to replace starchy and carb-full foods like rice, mashed potatoes, and more. This “fried rice” recipe gives you the flavors you expect from fried rice, but with a healthy twist. The egg in there makes it feel so real! And chicken, pork, turkey, or shrimp for a deeply filling dinner.

                    10. Ramen with Shirataki Noodles from Washoku.guide

                    egg9

                      I’m not going to lie, this recipe is pretty complex and has a lot of ingredients that you might not be able to find at your regular corner store. But the important bit is that instead of regular ramen noodles, try shirataki noodles! Shirataki are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. They are low carb and have a similar width and texture of ramen noodles. You can use your favorite recipe for ramen, the veggies and spices, the sprouts and the egg, and pull it together with their shirataki noodles for an incredible meal.

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                      Bonus: Bread Options!

                      Here are 2 low carb homemade bread recipes you can use for all manner of sandwiches and burgers, for dipping into soups, and dipping into hummus. These 2 recipes are both from DietDoctor.com, and I linked to their recipes below. These will really open up more possibilities if you are cutting back on carbs!

                      Oopsie Bread made from Eggs & Cream Cheese!

                      oopsie

                        More complicated: Low Carb Naan Bread that looks so amazing!

                        naan

                          Final Thoughts

                          Low carb doesn’t mean boring! Eggs can be a low carb and high protein alternative to some foods, and can feature in your meals throughout the day. Don’t just relegate them to scrambled eggs on the weekends sometimes, try these delicious ways to eat eggs all week long!

                          Featured photo credit: Guff.com via guff.com

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                          Last Updated on December 2, 2018

                          How to Flow Your Way to a More Productive Life

                          How to Flow Your Way to a More Productive Life

                          Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                          The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                          The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                          Here are a few simple steps to start using this strategy today:

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                          Review Your Past Flow

                          Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                          Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                          Schedule According to Your Flow Pattern

                          Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                          Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                          Account for Big Picture Fluctuations

                          Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                          We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                          Why not follow the ebb and flow of your life instead of fighting against it?

                            Featured photo credit: Nathan Dumlao via unsplash.com

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