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June 9, 2019: Eggs

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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We all know the commercial jingle, "The incredible, edible egg." But do we really know how incredible eggs are? This week, we’re going to talk about this simple, versatile, and beneficial food.

Eggs are nutritional powerhouses

Some nutritionists consider eggs the ultimate superfood. They are one of the most nutritious foods in the world. They contain almost every nutrient needed including rare nutrients not associated with modern diets.

According to studies, a single large boiled egg contains 77 calories, 6 grams of protein, and 5 grams of healthy fats, plus ample amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, Zinc and the following:

  • Vitamin A: 6% of the recommended daily allowance (RDA)

  • Folate: 5% of the RDA

  • Vitamin B5: 7% of the RDA

  • Vitamin B12: 9% of the RDA

  • Vitamin B2: 15% of the RDA

  • Phosphorus: 9% of the RDA

  • Selenium: 22% of the RDA

One egg contains more than 100 mg of choline, an important nutrient that 90% of Americans are not getting enough of. Choline is important in building cell membranes, brain development, nerve function, muscle movement, a healthy metabolism, and a variety of other functions.

But wait, there’s more!

Eggs are pivotal to eye health. They contain antioxidants, Lutein and Zeaxanthin, that reduce the risk of cataracts and macular degeneration. They're also high in Vitamin A. Vitamin A deficiency is the leading cause of blindness.

Eggs are incredibly filling. Studies found eating an egg breakfast instead of a bagel caused significant weight loss over a period of 8 weeks. They contain all of the essential amino acids, the building blocks that make up protein to create muscle. The ideal amount of protein aids in weight loss, increases muscle mass, lower blood pressure, and optimizes bone health.

I thought eggs were bad for you...

There's a stigma attached to eggs regarding cholesterol. They are high in cholesterol, but they raise the good cholesterol, high density lipids and don't negatively affect blood cholesterol. The liver produces cholesterol, and when you eat eggs the liver doesn't have to produce as much and it evens out. The bad cholesterol, or low density lipids, have small, dense LDL particles and large LDL particles.

Eating eggs converts the small particles to large, and that reduces the risk of heart disease. However, I suggest you look into egg whites as a way to save on fat and calories that a full egg provides. You’ll still get the protein, but in a slightly healthier way.

Next Sunday, we’ll talk about why you shouldn’t be tempted by crash dieting.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.