Hello and happy Thursday to you all…almost the end of the work week! I’ll tell you, while I’m loving my work at this new job, I’m also looking forward to relaxing a bit and sleeping in some over the weekend! Anybody else out there feel me?
As I’ve been adjusting to my new work and commuting schedule, I’ve been so aware of how much harder it is to eat well. And not even that it’s terribly difficult, but it requires much more foresight and preparation when you’re gone in the early morning and must bring snacks, lunch, and often dinner (or at least something more substantial to tide you over). I know what you’re all thinking: “Welcome to the real world, Bonnie!” 😉
I admittedly haven’t done the best at balancing my food groups but have been trying to plan some meals out in advance for quick grab-n-go options. One of those options is featured in this month’s issue of Runner’s World: eggs! So I thought I’d highlight them as a great food to make sure you’re getting in your diet as a runner (and as an athlete in general!).
5 Reasons to Crack Some Eggs:
- To Lose Weight: As compared to those who began their day with a more carb-heavy breakfast (like a bagel) but of equal calories to eggs, those who had eggs had a 60% greater weight loss! What’s to account for this? The high quality protein in eggs which helps control appetite and is easy for your body to absorb. This makes it the perfect post-workout fuel for muscle-repair after a long run or hard workout!
- To Protect Your Heart: Many people are still wary of eating eggs because they’re fearful of cholesterol, but the truth is that eating several eggs a week results in healthier cholesterol particles. Moreover, a unique protein in egg yolks helps block platelets from climbing inside blood vessels – so don’t leave the yolk out!
- To Fight Inflammation: Ever heard of choline? It’s a nutrient found mainly in the yolk that helps in brain health and keeps your circulatory system clear of compounds that would otherwise cause inflammation. Inflammation can lead to problems such as muscle swelling after a tough workout to diabetes and even Alzheimer’s disease.
- To Maintain Bone Strength: We all want real food rather than supplements, right (everyone respond, “RIGHT!”)? Well eggs are one of the few natural sources of vitamin-D, which builds your bone strength. Did you know that one egg has 10% of your daily value of Vitamin D?
- To Keep Your Vision Sharp: Yet another reason to keep the yolk: egg yolks have the pigment lutein in them, which helps prevent macular degeneration (which comes from aging). And while there are other foods that have higher amounts of lutein in them, the lutein in eggs is easier to absorb.
- Nutritionally speaking, brown and white eggs are the same.
- Although for the animal cage-free eggs are more humane, they don’t offer anything different for your health.
- Are Omega-3 eggs worth it? You bet! One yolk has the same amount of Omega-3 as one ounce of salmon.
- While there’s not much info about organic vs farmed eggs nutrition-wise, it’s always an earth-wise choice to go organic.
You can check out the article here if you want to read more (I paraphrased from the article and there are a few less-than-20-min recipes on there too!).
Speaking of eggs, I had a hard-boiled one today with my lunch. Hard boil a bunch, grab and go! Scrambled eggs (load ’em up with veggies to get those nutrients in!) also makes a quick and easy dinner if you’re at a loss for what to make.
I think my egg powered me through my run, which wasn’t the greatest but it wasn’t too bad either. I wanted to run 3 or 4 miles, a distance which I usually never run (my runs seem to be 5 or more miles, a run of 8 or 10 being closer to average for me), and allow myself the simple act of running without the pressure of distance. It wasn’t my fastest 3 miles (my runs have been so tough lately!), but I was glad to get moving.
Grateful to be alive and able to move, that’s for sure. 😀 So…what about you guys? Do you like eggs? Do you eat the yolks? 😉 And what was your workout today? Hit me up in the comments and share what you accomplished! And if you’re looking for a fresh workout idea and missed my last post, check out my recent video for a fun circuit that will get you breathing and sweating!
Live well & be well friends,