The Sunny Side Of Eggs!
HELLO there! Happy Wednesday!!
I hope you're having an AWESOME week so far! Are you exercising this week? Are you eating well? Are you doing both? :D Doing neither...lol?! Always remember...we're a work in progress! I have a quote in my bathroom that says, "Everything is hard before it is easy!!" True! True! True!
Easter egg hunts are behind us BUT today, I'm posting information on EGGS :)
If we want to be fit AND healthy, exercising and eating well go hand-in-hand!
Read the following (from Dr. Oz The Good Life magazine) and maybe you'll learn something new about the sunny side of eggs ;)
Health experts consider eggs to be the perfect protein. Some believe they're second only to breast milk in term of nutrition. Complete proteins are those that contain all 9 of the amino acids that your body can't produce on its own and that it needs for good health. Eggs deliver all 9 and those amino acids are especially high quality, experts say.
Eating eggs could help you lose weight. According to a recent study at the University of Missouri, people who ate a protein-rich breakfast that included eggs felt fuller longer, had fewer food cravings, and snacked less then those who either skipped breakfast or had a carb-rich morning meal. One study found that when dieters ate 2 eggs for breakfast over 2 months, they lost 65% more weight then those who had a breakfast that contained the same number of calories but no eggs. Researchers think that the protein-rich egg breakfast was so satiating that the people were less likely to overeat later in the day.
If you're a healthy adult, eggs don't put your ticker at risk. Starting in the 1960s, eggs were off the menu for many of us because it was thought that the cholesterol found in yolks raised the cholesterol levels in your blood, upping the risk of heart disease. But over the past several decades, research has debunked that myth. It turns out that most cholesterol is made in your body, not drawn from the foods you eat (and trans/saturated fats are the real culprits that have an unhealthy effect on your cholesterol levels). The latest egg endorsement comes from research in the British medical journal BMJ: Healthy adults who ate higher amounts of whole eggs (up to 1 a day) were no more likely to develop heart disease or stroke then those who ate the least.
If you eat only the whites, you're missing lots of amazing nutrients. The following is all the goodness a whole egg has to offer :)
- You need fat to feel satisfied and all 5 grams in a large egg are in the yolk. That includes beneficial omega-3 fatty acids.
- The yolk contains more of the egg's vitamins and minerals then the white. Including 95% of its folate, which helps reduce heart disease and stroke risk, and vitamins B6 and B12, which fend off fatigue and memory loss. All of the egg's vitamins A, E, K, and D are in the yolk. In fact, eggs are 1 of the few natural food sources of D, which promotes bone health and can even help reduce hypertension.
- Almost all of the choline in eggs is found in the yolk. That's an important nutrient for brain and liver function.
- Yolk are a big source of lutein and zeaxanthin. These carotenoids help promote eye health and not many other foods have them.
- 1 egg white has virtually no fat and just 17 calories (a whole egg has less then 80).
- More then half of the 6 grams of protein in an egg is found in the white.
- The white contains most of the egg's niacin, riboflavin, and magnesium. Niacin helps nerves function, riboflavin plays a role in red blood cell production, and magnesium aids in keeping blood pressure and cholesterol in check.
Best way to crack an egg is to use a flat surface, says Adrian Westrope of the New England Culinary Institute. Why? Fewer shell bits (and contaminants) end up in the pan or bowl.
The little oval guy has impressive health benefits! So go ahead...EAT UP :D
If you have any questions OR comments, I'd love to hear from you!
Have a YOLK and WHITE and HEALTHY day!!
See you on Friday :)
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist