Good Morning Friends!  Let’s do the blog thing and recap a bit of yesterday, shall we?  Yesterdays adult Lunchable was so delicious and SO FILLING.  I ate at 1 pm and didn’t eat again until 8 pm, which is super unusual for me.  (This is a picture of today’s lunch, but it’s the same). Applegate Farms Deli Chicken and Trader Joe’s Grassfed Cheddar, side of carrots and sugar snap peas!

After work, I grabbed a Maple 100% Grassfed Yogurt and mixed in a scoop of protein powder plus some microwaved blackberries. Delicious, healthy, and filling! A definite upgrade from when I used to have protein cereal for dinner all the time. I also snacked on some more chicken while I packed lunch for today.

This morning I had a yogurt and peanut butter protein ball before physical therapy like I usually do.  After I had got home, I  made a spinach egg white omelet with 1/2 an avocado to enjoy while I finished up this post.

Yolks vs. Whites Standoff

Almost daily I get asked:

• How many eggs should I have for breakfast?
• Should I take out the yolk?

In response, I regularly counsel my clients to include the whole egg (including the yolk) in their morning eggs. Healthy fat like that found in egg yolks is necessary for many reasons like brain function, supporting stress and hormone levels, promoting optimal energy and mood, not to mention nourishing your skin, hair, and nails.  I’ve written before about the health benefits of eating the whole eggs, so what’s with my recent egg white breakfast options?

Firstly, egg whites are an EGGCELLENT (couldn’t help myself) and convenient source of complete protein.  A complete protein is one that contains all the essential amino acids our bodies need that we must get from our diet. I usually aim for 20-30 grams of protein at every meal and the egg whites make that super easy to get in.  Also, I love a lot of other healthy fat combinations with my eggs that I like to vary between, such as nut butter (yesterday’s pancake), grass fed cheese, and avocado.  My favorite way to eat the whole egg is fried over easy, so it’s runny when I bite in and incredibly rich. So basically, lately I’ve been using egg whites to get enough protein at breakfast and as a mode to enjoy other types of healthy fats.  Eggs (yolk and white) are a delicious, healthy base for endless meal combinations. Therefore I could eat them every day.  For me, the choice between utilizing the egg white or yolk or both is not about avoidance, but instead, is about the balance of healthy fat and protein in each meal.

 

What’s your favorite way to enjoy eggs?

What’s your favorite healthy fat and protein breakfast combination?

Love me a high protein pumpkin pancake, eggs, or a smoothie!