Eggs are a great source of protein and they are so easy to prepare, it’s easy to understand why I encourage my clients to eat eggs for breakfast, snacks and anytime they want to. I believe that eggs should be a part of every person’s healthy diet. I’m also talking about egg whites not yokes. Yokes are rich in cholesterol and American Heart Association recommends only one yolk per day. The good news is that when it comes to egg whites, you can have as many as you’d like. Just one egg white has 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium and 4.9 mg of phosphorus. That’s all good stuff but what’s even more impressive is that an egg white has only 17 calories, 0.1 grams of fat, 0.2 grams of carbs and almost 4 grams of protein.
Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health conducted studies on eggs and concluded that starting your day with a breakfast of scrambled eggs will have a better impact on your health than bagel, cereal or bread.
1. Eggs Help Build Muscle. Leucine, an amino acid in eggs, is what’s responsible for eggs’ contribution to muscle growth. Our muscles are 25 percent protein and only one egg contains 6 grams of high quality protein and all nine essential amino acids. Research proves that egg whites after a workout improve muscle recovery and growth but you need the whites from three eggs to maximize the impact.
2. Eggs Help Shrink your Waist. That’s right. You heard it right. When you eat eggs, you feel fuller for longer periods of time. A study from Louisiana State University showed that obese people who ate a two-egg breakfast at least 5 times a week lost 65 percent more weight and had more energy than those who ate bagels.
3. Eggs Reduce Inflammation. I love all the great facts about egg whites but the reason egg yokes are important (but it has to be no more than one per day) is that they contain choline, important for brain health, as well as for a healthy nervous and cardiovascular system. Choline is known to reduce inflammation by as much as 20 percent, according to American Journal of Clinical Nutrition. It may also reduce the possibility of some cancers.
4. Eggs Help Your Beauty Shine Through. I’m not kidding! Eggs promote healthy hair, skin and nails because of all the vitamins, minerals, omega-3’s and sulfur.
Why Vitamin D3 Is So Good…and It’s Not What You Think
It surprises me how many of my clients still don’t take enough Vitamin D3. It’s been in the news a few years ago, mostly because doctors realized how many people had Vitamin D3 deficiency. But like everything else, it was hot for a minute and then everyone went about their merry way and forgot to take their vites. So why is Vitamin D3 so good for you?
Well, first of all you need to know that if you don’t have enough D in your body, you are more likely to develop osteoporosis, depression, diabetes and even cancer. But what if I told you that it will help you with weight loss? Do I have your attention now? So what does Vitamin D3 do for our bodies? It’s been known for many years that vitamin D is critical to the health of our bones and teeth, but what we now know about D’s role in our health is quite new.
- Vitamin D is actually not a vitamin but a precursor hormone, the building block of a powerful steroid hormone in our bodies called calcitriol that assists in the buildup and breakdown of healthy tissue and regulates the processes that keep us well.
- Vitamin D works with other nutrients and hormones in our bodies to support healthy bone renewal — an ongoing process of mineralization and demineralization.
- Vitamin D also promotes normal cell growth and differentiation throughout the body, working as a key factor in maintaining hormonal balance and a healthy immune system.
- Our bodies cannot create Vitamin D on our own.
People will tell you that you can get plenty of Vitamin D through sun exposure, but with our love affair with sunscreen and fear of skin cancer, practically every American is severely deficient in D. How much do we need? Some studies have shown that adults need as much as 3000–5000 IU per day, but the U.S. Food and Nutrition Board says 2000 IU per day is the max. I say take at least 5,000 IUs and you will be amazed how it will change your life.
And now, how does Vitamin D help you in weight loss?
Since vitamin D is directly involved in calcium absorption, it becomes an important factor in how our bodies regulate weight. A study conducted at the University of Minnesota in Minneapolis tested Vitamin D levels of 38 obese and overweight men and women while looking at a relationship between vitamin D levels and rate of weight loss. According to the investigators, vitamin D levels predicted subsequent weight loss success in subjects on a weight loss diet. It was especially clear to scientists that Vitamin D was specifically related to abdominal fat and played a pivotal role in weight loss success rates when combined with a low calorie diet.
Now go get your Vitamin D and get healthier!