An egg-citing breakfast.(living well: your health).

I DAMN LOST WEIGHT!, originally uploaded by kakit.

We all know breakfast is the most important meal of the day. A breakfast with a good lean protein source such as eggs can help you maintain energy, think more dearly and help you lose weight, too.

SAY YES TO THE YOLK

Eggs are considered a "nutrient dense" food because they pack lots of nutrients into relatively few calories. An average large egg contains only about 75 calories, yet is a powerhouse of protein (about 6 grams per large egg). Contrary to popular belief, the protein is in both the white and the yolk--split almost 50150 between these two components.

Some people avoid the yolk because of the fat content. The yolk, however, has both monosaturated and polyunsaturated fats, and is one of the few foods that contain vitamin D, something many researchers say most people lack. A variety of other vitamins also make an appearance in egg yolks, including vitamin A, E, choline, folate, lutein and zeaxanthin, which has been linked to eye health.

Studies have shown that high intakes of lutein and zeaxanthin may reduce the risks of cataracts and age-related macular degeneration (AMD), the leading cause of blindness in those 65 and older. In June of 2009, researchers from Queen's University in Belfast Ireland wanted to see if a supplement called CARMA (Caroteneoids and Co-antioxidants in Age-related Maculopathy) containing the carotenoids lutein and zeaxanthin could help slow the progression of AMD. The study suggests the supplement did slow the progression from early-stage AMD to late-stage AMD.

BEYOND BREAKFAST

Hard-boiled eggs make for a quick and easy protein pick-up. Snack on one between clients to keep your energy going strong throughout your busy day. Remember, though, that even a hardboiled egg should be stored in the refrigerator. If refrigeration isn't possible, be sure you don't leave them out for more than two hours before eating them.

During the holiday season, high-calorie treats are everywhere. Overindulging is easy when you're hungry. Because high-quality protein foods, such as eggs, help satisfy your hunger longer, you might be less tempted to make one more go at the holiday munchies.

COFFEE CUP SCRAMBLE

You can't microwave an egg in
its shell, but you can make this
delicious and easy egg scramble.

PREP TIME: 1 minute
COOK TIME: 45 to 60 seconds
MAKES: 1 serving

INGREDIENTS

2 eggs
2 tbsp. milk
2 tbsp. shredded cheddar cheese
Salt and pepper

Coat a 12-ounce microwave-safe
coffee mug with cooking spray. Add
eggs and milk; beat until blended.
Microwave on high for 45 seconds;
stir. Microwave another 30-45
seconds until eggs are set. Top
with cheese; season with salt and
pepper.

Recipe Courtesy: American Egg
Board

NUTRITION INFORMATION PER SERVING

calories: 215
total fat: 15g
saturated fat: 6g
polyunsaturated fat: 2g
monounsaturated fat: 5g
protein: 17g
vitamin D: 49.8IUFor more nutritional information about this recipe, visit www.incredibleegg.org/recipes-and-more/coffee-cup-scramble; Egg Media Hotline, 312-233-1211, info@eggnutrition.org

Source Citation
"An egg-citing breakfast." Massage Therapy Journal 48.4 (2009): 14. Academic OneFile. Web. 17 Jan. 2010. .

Gale Document Number:A214602972

Disclaimer:This information is not a tool for self-diagnosis or a substitute for professional care.