The Whole Egg
What greater pleasure is there on a weekend morning than brunch out with friends? My usual order? Eggs. I love omelettes, and my toughest decision is what to have in them. Spinach and feta, broccoli and cheddar, or tomato, avocado and goat cheese? I know what you might be thinking. Eggs are bad for you. Well, eggs do get a bad rap, but it’s just not true. Eggs are a great source of protein, and, at about 80 calories each, one large egg provides nearly 10% of the protein that you need in a day. The yolk is a great source of choline, an essential nutrient that most of us are deficient in. Choline is necessary for the normal functioning of your brain and nerves, it aids with nutrient transport throughout your body, and it reduces your risk for dementia, heart disease, Alzheimer’s disease and breast cancer.
Often wrongly accused, the yolk doesn’t raise your cholesterol. Saturated fat in the diet, not dietary cholesterol, is what influences your blood cholesterol. Unhealthy fat raises cholesterol, however, most of the fat found in an egg yolk is the heart-healthy, mono-unsaturated variety. Want to lower your blood cholesterol levels? Try these healthy lifestyle changes: if you are carrying extra weight on your frame, losing even 5 – 10 pounds can make a difference. Choose healthier foods including heart-healthy fats like those found in avocados and olives; eat more whole grains, fruits and vegetables; and eat foods rich in omega-3 fatty acids, such as walnuts, salmon and flax seeds, which help to lower “bad” LDL cholesterol. Exercise on most days of the week – aim for 30 – 60 minutes of moderate exercise on most days. Drink alcohol only in moderation.
So, go ahead and plan a brunch date with family or friends, order eggs prepared your favorite way (be sure to include some veggies), then get out for a walk in the sunshine afterward!
