Excellent Eggs

An egg is the most complete food source there is. It has all the essential amino acids to keep your body anabolic, building muscle mass. A single egg provides 6 grams of protein with only about 68 calories per pop. Eggs supply nutrients without any artificial flavors, preservatives, sugar, or carbohydrates. They are an excellent source of Vitamin B12, lutein and zeaxanthin to protect eyes, the trace mineral selenium, Vitamin D, and the essential amino acid tryptophan, which helps regulate mood, appetite, and improve sleep quality.

Eggs are also an excellent source of choline, which assists in nervous system and brain function. Choline is a key component of acetylcholine, a neurotransmitter that sends messages from the nerves to the muscles. 

Eggs benefit your health as well as your physique. A study in the International Journal of Obesity found that participants who consumed 2 whole eggs for breakfast 5 days per week had a 65% greater weight loss than those who ate a high carb breakfast. They also reported a decrease in hunger and more energy.

Eggs supply numerous health benefits, but are sometimes avoided due to cholesterol levels in the yolk. Studies have found that 1-2 eggs per day result in no change in cholesterol levels, and in fact it may even help improve your cholesterol.

If you noticed, Jay eats a whopping amount of eggs each day, but only about 2 yolks are in the mix. By eating mostly egg whites with 1-2 yolks supplies all the health benefits and high protein your body needs without the saturated fat.

Looking for another reason to love the incredible edible egg? It’s one of the cheapest sources of high quality protein.  A dozen ranges from $2.50-$4.00.

How to Store:

• Keep eggs in original carton to maintain freshness
• Store in the back of the fridge, not on the door to avoid frequent heat exposure from opening/closing fridge
• Eggs stay fresh for about 1 month

How to Prepare:

Scramble, boil, poach, fry…eat them however you like them!

• Hardboiled eggs: This is a great method to use when you’re on the go often.
• Place eggs in a deep pot
• Fill pot with cool water (enough to cover eggs completely)
• Heat on high until water comes to a boil
• Cover with lid and remove from heat for 15 minutes
• Dump water and rinse over eggs with cold water

References:

Vander Wal, J S, et al. "Egg breakfast enhances weight loss." International Journal Of Obesity (2005) 32.10 (2008): 1545-1551. MEDLINE with Full Text. EBSCO. Web. 26 July 2010.

Harman, Nicola, Anthony Leeds, and Bruce Griffin. "Increased dietary cholesterol does not increase plasma low density lipoprotein when accompanied by an energy-restricted diet and weight loss." European Journal of Nutrition 47.6 (2008): 287-293. SPORTDiscus with Full Text. EBSCO. Web. 26 July 2010.