Week 3 Try It Out Tuesday: Eggs

Eggs: The Whole Yolk and Nothing But

10/10/17

What came first: the chicken or the egg? Either way you should be eating both of these foods almost everyday. But let's talk about the eggs. Eggs are given a bad name because they are supposedly high in fat, supposedly high in cholesterol, and supposedly cause heart disease. Well let's break this down: 1) Eggs are high in fat but they contain monounsaturated and polyunsaturated fats which help lower the risk of type 2 diabetes and keep cholesterol levels at bay. 2) Speaking of cholesterol, yes eggs are high in it; but one egg isn't going to raise your blood cholesterol levels. If you have high cholesterol or are cholesterol sensitive, then maybe opt for egg whites or mix 2-3 egg whites with one whole egg. 3) Eggs do not cause heart disease. Everyone is worried about the saturated fats and high cholesterol but like I said in the statement eggs contain the good fats your bodies need which will not cause heart disease but actually help prevent it and the cholesterol in eggs does not raise blood cholesterol levels which is the levels that cause heart disease (saturated fat is actually good for you also in smaller amount but that is a topic to discuss for another day.)

I hope everyone realizes that back in the day of our ancestors when they were hunting for food each day, if they had eggs they would eat the whole damn egg and not just the egg white or not even the egg at all. Everyone is so concerned about the egg yolk because of the above mentioned statement (see bolded.) If you didn't already know here are some reasons why to just eat the whole egg with the yolks:

  • Contain vitamins A, D, E, K (all fat soluble) and Omega 3 fatty acids
  • Contain a good amount of folate and vitamin B-12
  • Contain nutrients lutein and zeaxanithin which are important for your eyes
But why is everyone eating only the egg whites then?? Well the only reason I would ever only eat egg whites or add more egg whites to my diet instead of the whole egg is if I do not want the extra fat from the yolks. The egg white is basically 100% protein and contains no fat so for someone who looking to keep there calories from fat low then you can choose to just do egg whites since there is none in them. However, if you are training hard in the gym, I would recommend just eating the whole egg so you can replenish your body with the vitamins and minerals they need to recover from training.

I have been eating eggs everyday for almost the past two years; about 3-4 whole eggs a day. I am in the best shape of my life, my heart is healthy, my cholesterol levels are both excellent, and my body fat will vary between 8-10%. Now I do watch what I eat and exercise almost everyday as well so that helps with those factors. But eggs have been a staple to my nutrition for quite sometime and I highly recommend starting to incorporate eggs into your nutrition however you can!

See everyone tomorrow for Workout Wednesday! Have an "eggcellent" rest of your day.

Best,

Ryan





Comments

Post a Comment

Popular posts from this blog

Week 3 Stimulus Sunday: Adversity

Image
Adversity: It's How You Overcome It 10/15/17 It is something that we have all faced at one point in time in our lives. Whether it be when you got sick, when an injury has happened, when a relationship has ended, when a close one has passed away, these are all signs of adversity in some form. These are all tragic events that can change your life in some way and it does take time to recover from them. But, that is the important part: how do you overcome the adversity! Don't be the person who let's the adversity take over their life and effect what they do and how they react. What are you going to about it is what you should ask yourself every time a road block like this comes in your way. Learning how to overcome adversity is what builds character and resilience. Being able to handle these challenges and difficulties in our lives is what will strengthen our will and confidence so we are able to tackle future obstacles. The qualities of strength, courage, character, an
Read more

Week 4: Farmer's Carries and Alcohol

Image
Week 4: Farmer's Carries and Alcohol 11/5/17 Farmer's Carries These loaded carries are one of the best ways to improve your strength, stamina, and endurance. Farmer's carries is an exercise that replicates past and future farmers whom carry buckets of water and animal food around all day for a living. This exercise involves walking a set distance for a certain amount of time while carrying weight. It is fairly simple to do as anyone can mimic it in some way; however it is important to perform it properly to prevent injury and maximize results. How to do a Farmer's Carry: 1) Stand between a set of dumbbells, kettlebells, or barbells and place your hands in the middle of the weights to prevent them from moving back and forth. 2) Brace your core and tighten your glutes. Keep your chest forward and squeeze your shoulder blades together. Do not let the weights touch the sides of your legs 3) Take small, controlled steps and carry for an allotted time. Put the we
Read more

Week 3 Workout Wednesday: Tabata with Battle Ropes

Image
Tabata with Battle Ropes: HIIT at its Finest 10/11/17 Tabata workouts are a great way to finish off a workout or to help you get in a quick one if you are strapped for time. Tabata is a HIIT (high intensity interval training) workout that lasts four minutes. Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a group of researchers from the National Institute of Fitness and Sport in Tokyo. They conducted research studies on two groups of athletes testing for improvement in aerobic and anaerobic systems. One did moderate intensity exercise, one group did Tabata style (HIIT) training. In the athlete group that did Tabata style training, they saw a greater increase in both aerobic and anaerobic systems than the group that did moderate intensity training. So if you want to improve both cardiovascular systems, Tabata should be included in your training. You can change up the time lengths depending on the skill level of your clients. For example, you could do 20 s
Read more