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Wednesday May 27, 2015 CrossFit Stapleton- Denver, CO

Do I have to eat the yolks?

egg-yolk

YES!

It is as simple as that. Egg whites are great, but they are made up of mostly water and protein. All of the good stuff (vitamins/minerals) lies in the delicious yolk. Not only will you get a more well rounded nutrient intake, you will also be satisfied longer due to the complexity of the egg white and the yolk being consumed together.

Many people have a skewed idea on the cholesterol content in yolks. Cholesterol (found in the yolk) = Bad, therefore we should never ever eat another yolk again. Although there is cholesterol in there, the amount of vitamins and minerals outweigh the amount of cholesterol present in the egg, as long as we don’t over do our daily egg consumption. There is about 187mg of cholesterol in one large egg, a good aboutishhh number for your daily cholesterol intake should be around 300mg/day. Two eggs per day should be your max and if you eat two eggs in the morning try to limit saturated fat for the rest of your day. Stick to leaner meats (IE: Fish/Chicken/Etc.).  New research shows that eating up to 2 eggs/day can actually improve a person’s lipid (fat) profile, as opposed to sabotaging your overall cholesterol levels (old school thought). Obviously eating monster amounts of eggs (3+/day) will/can cause heart related issues down the road (as with eating ANY saturated fat containing food). If you are dying for a 3-4 egg omelet in the morning use two full eggs and two additional egg whites (to bulk it up), but SAVE the extra two yolks for another dish on another day! Fat is not something to be scared of, your body needs fat to function (and burn bad fat) properly! You just need to be smart about where your fat is coming from, and watch how much you are consuming daily. Try to limit saturated fats (animal fats) and increase monounsaturated fats (nuts/olive oil/avocados/etc).

Check out the nutritional comparison between yolks and whites…

Nutrient White Yolk % Total in White % Total in Yolk
Protein 3.6 g 2.7g 57% 43%
Fat 0.05g 4.5g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenic acid. 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0 94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%
(http://www.ahealthiermichigan.org/2011/10/11/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use/)

For more information on fats and how the work in the body email Tay at Tayler@crossfitstapleton.com !

#yaynutrition

CROSSFIT CLASSES: 

Performance/Fitness-

A. Three sets (12 minutes) of:

30 seconds of Muscle-Ups or Ring Dips + PUs

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

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FITNESS: 

AMRAP 8

15 Goblet Squats (45/35)

10 Pullups

20 Mountain Climbers

MZ: Sprint/ Red

Rest 2… then…


AMRAP 8

15 Weighted Walking Lunges (with dumbbells: 30/20)

10 DB Thrusters (30/20)

20 Abmat Situps
MZ: Sprint/ Red

Rest 2…then…

AMRAP 8

15 Box Jumps (24/20)

10 HR Pushups

20 V-ups
MZ: Sprint/ Red

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