Egging you on

Egg whites have long been a "must-eat" for bodybuilders. They're the perfect protein because of their amino acid composition and ability to generate muscle growth, and they don't taste too bad when you dress them up properly. The yolk, on the other hand, never really received the credit it was due. Thanks to its fat and cholesterol content, bodybuilders and cholesterol-conscious baby boomers have long been tossing the yolk aside like yesterday's news. But it's time to welcome it back as part of a healthy diet.

Research now suggests that not only are the saturated and unsaturated fats found in eggs good for us, they're also not readily deposited as bodyfat. In fact, it appears that even cholesterol-challenged folk can eat egg yolks without worrying about the consequences to their health. A study at the University of Connecticut (Storrs) tested the cholesterol response of 25 males and 27 females to an egg diet (640 mg per day of additional cholesterol) or a non-egg diet (o mg per day of additional cholesterol). The cholesterol in yolks doesn't raise the LDL cholesterol particles that are associated with cardiovascular disease (CVD).

So don't be afraid to trade in those scrambled egg whites for some scrambled whole eggs. For those of you with high cholesterol, it looks like you, too, can enjoy more eggs; just check with your doctor before eating a six-egg omelet.

YO-YO A NO-NO

DO YOU TEND to bulk up during the colder winter months and then lose your winter "coat" of fat to reveal your hard-earned muscle before you hit the beach each summer? Do you also tend to get sick often? If so, the reason may be your dietary practices. Gaining and losing weight--or what is often referred to as yo-yo dieting--can compromise your immune status, according to new research from the Fred Hutchinson Cancer Research Center and the University of Washington. And having a compromised immune system can make you more susceptible to colds and force you to miss more days at the gym. Not good if muscle gains are what you're after

The study tracked the weight-loss patterns of 114 women for more than 20 years. Participants who reported losing 10 pounds or more at least five separate times in 20 years had about one-third lower immune function than those who lost 10 pounds once or less over the same period. The researchers also found that women who maintained the same weight for five or more consecutive years had 40% greater immune function than those whose weight had remained stable for less than two years. So do yourself a favor--keep your immune system healthy by staying fairly trim year-round. Quick tip: Gain lean mass in the off-season by eating more lean protein and complex carbs.

EGG-CETERA

This table below provides the nutrient composition of one large raw
chicken egg:

Calories              74
Protein                6 g
Carbohydrates         <1 g
Total Fat              5 g
Saturated Fat          2 g
Monounsaturated Fat    2 g
Polyunsaturated Fat    1 g
Omega-3 Fatty Acids   22 mg
Omega-6 Fatty Acids  570 mg
Calcium               26 mg
Iron                   1 mg
Magnesium              6 mg
Potassium             67 mg
Sodium                70 mg
Zinc                  <1 mg
Selenium              16 mcg

REFERENCE

* Herrona, K.L. Metabolism 53(6):823-830, 2004.

DWAYNE N. JACKSON, MS

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group