Whole Eggs & Egg Whites

Posted on by

0

THE USA IS CURRENTLY SUFFERING A MAJOR EGG SHORTAGE!

Egg Whites International reports on their website they have a good solid supplier to get Clean Cage Free Egg Whites NOT effected by the Bird Flu that is killing millions of chickens in the USA.

I just ordered a 1 gallon container to keep in my freezer as a back up in case I’m unable to find whole eggs in the store.

https://www.eggwhitesint.com/product-category/liquid-egg-whites/

Find them on Instagram ➡️ @eggwhitesint

Egg whites are great but not AS great, nutritionally, as the whole egg unless, of course, you are training for a bodybuilding/physique competition and are restricted to egg whites only.

What about the YOKE?

According to the United States Department of Agriculture, a raw yolk from one standard, large egg provides:

55 calories
2.70 g of protein
4.51 g of fat
184 milligrams (mg) of cholesterol
0.61 g of carbohydrate
0.10 g of sugar
0 g of dietary fiber

Egg yolks contain at least seven essential minerals, including:

calcium
iron
magnesium
phosphorus
potassium
sodium
zinc

Egg yolks are a plentiful source of many vitamins, especially fat- and water-soluble vitamins.

The vitamin content of one large (17 g) egg yolk.

Thiamin 0.030 mg
Riboflavin 0.090 mg
Niacin 0.004 mg
Vitamin B-6 0.060 mg
Vitamin B-12 0.332 micrograms (mcg)
Vitamin A 64.8 mcg
Vitamin E 0.439 mg
Vitamin D
(D-2 & D-3) 0.918 mcg
Vitamin K 0.119 mcg

The yoke & egg whites together are a nutritional powerhouse so when you can, eat whole eggs 🥚 ⬇️

https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients

Enjoy eggs!!

*Note*
I first became a customer of Egg Whites International in 2000 when I started competing in amateur bodybuilding. I am not nor was I ever endorsed or sponsored by Egg Whites International. I just like the product & company and wanted to share.

Journal or Owner’s Manual

Posted on by

0

If you don’t use an app to keep a food, exercise, sleep and stress journal, then write it down!

I call this journal a personal “owner’s manual,” Learn about yourself from yourself.

Start small. Try to make a journal entry a couple times a week. Then, increase the number of days a week you make the entries. Make it a habit by starting with baby steps.

At first, include just what you ate, no weighing or no portion size.

When you record small changes in your diet (not A diet) and start to feel better, you are able to look back at your “owner’s manual” and see what you did and do more of it!!

Recording not only your food intake, but intentional movement, sleep, stress levels, and how you feel. Document your weight weekly. When you see a change, look back! What did you do? Do it again if it’s a positive change, do less if the changes are not moving you toward your health & fitness goals!

Want to learn more about what small changes will move you toward your health and weight loss goals, contact me about my nutrition coaching program.

Debi Haba, CPT NASM, Crossfit CF L-1, PN1
Owner | Trainer | Coach
Foreverfit4u LLC
Personal Training, Fitness & Nutrition Coaching
Serving Lower Frederick & Upper Montgomery Counties in Maryland