Marcelo da Costa Therapist

Certified Nutrition Coach ✅
. All done ✔️ renewed🙏🏽 I have the knowledge, skills and tools to help people to achieve their nutrition goals 🎯 Contact me for more details.

Whole eggs or egg whites?

Should you eat the whole egg—or just the whites?

Every week, it seems like there’s a new study that offers conflicting advice.

Here’s a refreshing take, based on the body of scientific evidence: There’s nothing wrong with opting for egg whites—or whole eggs (yolk included).

In fact, there are legit reasons to eat both. Or one or the other. Or neither.

Here are the pros and cons of each.

Whole eggs…

✅Have a distinct flavor and are tasty on their own
✅Can be hard-boiled for easily portable whole-good snack

✅ Include the yolk, which contains the majority of an egg’s most beneficial nutritions

✅Won’t increase blood cholesterol or the risk of artery disease—for most people

⚠️Should likely be minimized for people with diabetes, heart disease, and/or a family history of high cholesterol.

Egg whites…

✅ Are one of the very best sources of high-quality protein

✅ Are ideal for anyone looking to boost protein intake with minimal added calories
✅ Can be added to many dishes and seasoned creatively because their taste is neutral
⚠️ Should always be cooked because, when raw, they contain avidin (an “antinutrient” that prevents the absorption of biotin, an essential vitamin)

⚠️ May be considered bland.

The bottom line:

Because they don’t contain the yolk, egg whites have fewer nutrients than whole eggs.

But unless you have specific health conditions, the choice boils down to personal preference.

There’s also this option: If you love whole eggs and want more protein—but without as many calories—you could simply scramble a couple of whole eggs with some ready-made liquid egg whites.

Think of it as the best of both worlds!

You already have the key to transforming your body.

Mango chia seed smoothie benefits

This creamy mango chia smoothie is the perfect, healthy, nutritious & refreshing drink for any day, all day. It is also packed with incredible benefits and tastes amazing for athletes both for kids & adults. Plus its very simple, easy and effortless to make, all you need is 4 ingredients: Mango, chia seed, coconut milk and ice cubes.

Benefits:

It is a cold refreshing smoothie, good to beat the heat of the summer.
It provides energy and soothes stomachs too, making it perfect for athletes and heavy exercise routine individuals.
Most of the calories are through the coconut which can help lower cholesterol levels, improve blood pressure, and prevent heart attacks or a stroke.
Coconut milk also contains fat called lauric acid, which is a medium-chain fatty acid that is easily absorbed and used by the body.
People with lactose intolerance or allergy to nuts can also take coconut milk easily as it is lactose free.
Delifoods Mango contains good amounts of vitamin A, vitamin C, and flavonoids like beta carotene, alpha carotene, plus it is very fresh.
Mangoes are fat free, sodium free and cholesterol free.
Chia seeds have a good amount of fiber, are rich in omega-3 fatty acids, calcium and iron.
Even 5 gm chia seeds have about 2 gm fiber, so are very good for the stomach
A wholesome and delicious food for kids which they can’t refuse to have.
What else can you ask from any healthy snack?

Certified Nutrition Coach ✅
. Now I have the knowledge, skills and tools to help people to achieve their nutrition goals 🎯 Contact me for more details.

Certified Nutrition Coach ✅
. Now I have the knowledge, skills and tools to help people to achieve their nutrition goals 🎯 Contact me for more details.

😍

Que a sim seja 2020🤓😃😅

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