The Egg: An Amazing Super Food Not To Be Avoided!

  The egg controversy continues! For decades the government has warned us not to eat eggs because of their high cholesterol content. In fact, an egg contains 213mg of the recommended 300 mg of cholesterol we should be eating a day. However, new studies are finding eggs are not the bad guy they were once […]

egg image

 

The egg controversy continues! For decades the government has warned us not to eat eggs because of their high cholesterol content. In fact, an egg contains 213mg of the recommended 300 mg of cholesterol we should be eating a day. However, new studies are finding eggs are not the bad guy they were once made out to be, and they are actually not the culprit for increased blood cholesterol. Instead, the rise in cholesterol seems to be due to the amount of saturated fat people are ingesting in the forms of dairy, meat, and processed foods. It should be noted that these findings are not holding up for one particular population. Recent studies indicate the most susceptible population for increased blood cholesterol due to eggs may be diabetics. Although, these findings may be questionable due to other less healthy dietary and lifestyle choices many diabetics make.

The take home message is with around 75 calories, 6 grams of protein, 5 grams of healthy fats, and a bunch of vitamins and minerals you should not be avoiding this SUPER FOOD. Here is a list of some of the major benefits of eggs.

  1. Eggs raise HDL and turn small LDL into denser LDL which is a better form of LDL.
  2. While eggs are high in cholesterol, eating eggs doesn’t have negative effects on the majority of peoples’ cholesterol in blood (diabetics excluded).
  3. Eggs contain more than 100mg of choline which is used to build cell membranes and assists in brain function. In addition, choline is a nutrient most people are not getting enough of in their diet.
  4. Eggs contain the antioxidants Lutein and Zeaxanthin which are key for eye health. Specifically, they help prevent cataracts and macular degeneration.
  5. Eggs are a solid source of protein for minimal calories which helps you feel full longer.

#eatmoreeggs

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

Exercising with Seasonal Allergies: Surviving the Pollen

  Exercising outdoors during the spring can be challenging if you suffer from seasonal allergies. Other than staying inside, what can you do? First things first, know what you are allergic to. Is it pollen, ragweed, grass, mold or something else? Then, pay attention to the pollen seasons. They are typically predictable. Also, be advised […]

allergies and exercise

 

Exercising outdoors during the spring can be challenging if you suffer from seasonal allergies. Other than staying inside, what can you do? First things first, know what you are allergic to. Is it pollen, ragweed, grass, mold or something else? Then, pay attention to the pollen seasons. They are typically predictable. Also, be advised that warm breezy days are typically the most likely to have the highest pollen counts and pollen can travel for miles. As far as what time of day has the least amount of pollen, it is pretty controversial. Some say pollen is lowest in the morning and evening while others say it is at its highest during those times. So how do you exercise outside and not be miserable?

  1. Wear sunglasses that wrap around or goggles. This will keep the pollen from getting in your eyes. Using a lubricating eye drop may help as well.
  2. Go at a lower intensity. Higher intensity activities such as running or cycling increase your breathing rate more than lower intensity activities, which means breathing in more pollen. Or, you can opt for a paper mask to filter the air you are breathing, just be sure you are still getting enough air.
  3. Take a shower and change into clean clothes as soon as you get back inside. It can take the body up to an hour to react to allergens. In addition, your body produces adrenalin while exercising which helps temporarily reduce the allergic response. Also, consider cleaning your nose out with a saline rinse.
  4. Start taking you allergy medications before the season begins and stay consistent with them during the height of allergy season.
  5. Factors such as being tired, stressed, jet lagged, or having your period can make your body more susceptible to a severe allergic reaction. Listen to your body to make sure you are up to an outdoor workout.
  6. Worst case scenario, try swimming, yoga, a group fitness class (such as one of my boot camps) or any other indoor workout you have access to.

#survivingallergyseason

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie