The Rungry Health Coach

8 Steps to End Emotional Eating

Binge and emotional eating are tough to overcome.
It can be hard to stop the voices in your head that are compelling you to eat. It's like an out-of-body experience as you feel your arm reaching for another snack, but you feel powerless in stopping it. 

Throughout most of my life, I used food to cope with stress, anger and fear. I turned to food when I was most vulnerable and ate until I felt numb. Cereals, chips and other foods that I could grab by the handful were my weakness. 

I've tried the philosophy of "just eat a bite and the craving will be satisfied," but when I want to binge, I'll eat the whole damn thing and probably another. My thoughts typically change to, "Well, you've eaten a piece, you might as well finish it." I eat the whole thing and my thoughts changed yet again, "Now, you should probably eat another."

Fruits and Nuts

When I tried to heal my bad days with food, I always felt worse. I knew a binge wasn't going to help me, and yet they kept happening. 

As I cleaned up my diet, I knew I had to change this habit. I also knew these foods had to go. I replaced cereals with dried oats and chips with carrot sticks. I was less likely to binge on carrot sticks and other healthful foods. I had to limit what healthy treats I kept the house, and often times, I hid things in the freezer--out of sight and out of mind. 

I also changed my way of thinking. I analyzed my feelings and as I would open with the refrigerator, I would ask myself, "Why do you want to eat?"

And because I only had good-for-me foods in the fridge and pantry, I didn't want to waste those tasty things on a binge. Slowly, it became easier to manage my feelings and my binges became less frequent.

There are still times that I struggle (mid-afternoon work stress is still a weakness), but I'm stronger now and more equipped with mental tools and better-for-me foods.

But there are strategies to put in place that can absolutely help break the cycle.

  1. Listen to your mind and analyze your thoughts and feelings. What is causing you to feel this way? Why are you stressed? Why will eating make it better?
  2. Drink a glass of water. Our bodies send the same signal when its hungry or thirsty. Before you reach for that comforting cookie, drink a glass of water and see if it helps. 
  3. Get away from the fridge. When you want to emotionally eat, the kitchen is a dangerous place. Get out of the kitchen and maybe get as far away as you can.
  4. Find a hobby to occupy your mind. Whether it be crossword puzzles, needle point, running/walking, reading or cleaning the house, find a hobby to distract your thoughts away from the desire to eat.
  5. Get out of the house. If nothing seems like it's working, get out of the house. Hop in the car and go for a drive, or simply walk around the block. Clear your head for a few minutes and see how you feel. 
  6. Write it out. Find a scrap of paper or a journal and write down exactly how you're feeling. Write about what caused the frustration. 
  7. Start creating a plan. To better prepare yourself for the next binge, create a plan of action. Be ready and be mindful. Know how to analyze your thoughts and what you can do to make it better.
  8. Acknowledge you're having a bad day. It's ok to admit you're having a bad day, and it's ok to admit these feelings want to be soothed by food. Acknowledging that these moments happen is a huge step in ending them.
As you get stronger, the binges and desire to eat while emotional slowly go away. Remember, one binge or one "bad day" doesn't dictate the rest of the day or week. You can always hop right back into your healthy routines.

The Rungry Health Coach

10 Reasons Why You're Not Losing Weight

Just because the scale doesn't budge doesn't mean you're broken.

We've all made a tiny prayer to the gods before stepping on top of our bathroom scales and hoping for any decrease in number. 

And, we've all been there, when the number doesn't budge. There's some swearing, maybe a few tears, and then there are promises to eat a little less, exercise a little more and to not step on the scale for another week.


Even with the best of intentions or best plans, everyone hits a weight-loss plateau. It happens. It's natural, and you have nothing to feel bad about. 

But, here are 10 common road blocks that people face when losing weight. 

  1. You're losing without realizing it. It's common to go a few weeks without seeing the number on a scale decrease. The foods we eat and our hormones play a factor into our fluctuating weight. You could also be gaining muscle as you lose fat--very common for newbie exercisers. Find another way to measure your weight-loss progress that's not the scale--use measurements, or a too-tight pair of jeans.
  2. You're not exercising. Exercise is a very important part of the weight-loss equation. All it takes is 15 minutes of exercise to boost moods. You can do anything for at least 15 minutes right? Start by going for a walk around the neighborhood, and slowly make the walk longer. Play with speed. Mix in resistance training with weights to help with muscle toning and strengthening. 
  3. You're eating too many calories. While I personally don't believe in calorie counting, eating fewer calories is part of the weight-loss equation. Jot down what you eat and keep a running journal. This is also a good way to track how much protein, carbs and fats you're eating.
  4. You're not eating enough whole foods. There are many benefits to eating a diet free of processed foods, but when these foods can keep you fuller longer. They can also help boost energy levels and moods. (And keep in mind that boxed foods labeled as "healthy" probably aren't too healthful.
  5. You're still drinking sugar. No one wakes up and drinks a glass of sugar-water every morning, but with sugary sodas, fancy coffee drinks or juices, that's exactly what you're doing. Ditch the sugared beverages--they can tack on 150+ calories. Our brains can't comprehend drinkable calories much like we can when we eat. Swap out the soda for seltzer water, try drinking black coffee and stay away from juices. 
  6. You're sleep isn't great. When our bodies are well rested, we can perform our best. Our brains get foggy and tired, and can't make good, healthy decisions. We often seek out larger portions or foods to make us food good. That's right, I want you to get more sleep. 
  7. You're eating too many carbs, and the wrong kinds. Carbs are not the enemy, but there are different kinds of carbs. Sweet potatoes, brown rice, quinoa, millet, whole wheat are all consider complex carbohydrates. They take longer for our bodies to digest and give us steady energy. Fruits and processed white flours digest faster and give us a quick energy buzz--they also lead to fluctuating energy levels. Stick to whole grains, but in moderation. Ease back on the carbs and put emphasis on healthy fats and protein.
  8. You're not eating mindfully. Ever sat down on the couch to watch your favorite Netflix Original Series with a big bag of M&Ms, and 10 minutes later, the whole bag is gone? When we eat while we're distracted, we're not paying attention to our hunger cues. We need to slow down and savor each bite. Put down the phone and walk away from the television. When you start to feel full, stop eating and drink some water. 
  9. You have a medical condition that's slowing things down. There are medical conditions and medical that can drive weight up and make it hard to lose weight. Or, imbalanced hormones can also make it hard. Know that nothing is wrong with you, and even though you may not be seeing the results you want, you body is appreciative of the extra care. Talk to your doctor or health coach about your options.
  10. Your expectations are too high. Weight loss is a slow process. Very slow. Snail's pace. When you accept that, know that it's ok to lose one pound per week. (That's incredibly healthy!) It's common to lose weight in the beginning, but weight loss does often taper down. Don't pay attention to the magazine ads, social media, television shows and other distractions that make weight loss look easy and effortless. Ditch the diet mentality, and put emphasis on nourishing your body--not weight loss.


Before you leave feeling down about your efforts, you are doing many things right!

You made a strategic decision to change yourself. You decided that you wanted to improve your lifestyle and make sustainable changes. That should be celebrated. Don't forget this. 

Weight loss is a long, and often maddening process. Remember to celebrate your accomplishments and non-scale victories. Celebrate fitting into a pair of old jeans, nailing your downward dog, picking up the pace on your run, saying "no" to office chocolate, or grabbing a slightly heavier pair of dumbbells. You're so much more than a number on the scale. Remember, your healthiest weight is wherever you feel your best. Fuel naturally, move your body and love yourself. 

Have more questions about weight loss? Send me an email!

The Rungry Health Coach

How I became an endurance athlete

I was never an athlete by any stretch of the imagination.

My athletic career began and ended in the eighth grade: I was the slowest hurdler on the track team, and the slowest swimmer on the swim team. After that, I stuck to band.

In college, weight slowly crept on. I was inactive, ate terribly, smoked and drank way too much. I had misconceptions of what health was and what it looked like. I knew how to "lose weight" from reading magazines and seeing my parents struggle with their own diets. All I knew was that I had to eat a little less and workout. So when I felt extra disgusted with myself, I worked out occasionally in the college's gym facilities, but never really understood what I was doing. When I lost a few pounds, I stopped going and fell into my old habits.

After graduating college, I knew I needed to clean up my act a bit signed up for my first 5K. My now husband registered too, and together we trained for the 3.1 miles. 

That first race was tough, but I finished, and a little spark within me was ignited. I wanted to try more races, but ultimately, I wanted to get healthier. 


I set out to lose weight for my upcoming wedding. I fell into all the dieting booby traps--low-fat foods, packaged diet snacks, low-sugar beverages. I was a "diet-food" marketer's dream. The weight slowly came off though, and I slowly became more confident. (I was also running a few miles here or there.) Gradually, I realized those low-fat foods and processed snacks were partly to blame for my slow weight loss. As I slowly transitioned to more home-cooked meals and wholesome foods, my energy levels skyrocketed. My skin cleared up. My moods leveled out and my body started changing. I also started running longer.

About a year after that first 5K, I completed my first half-marathon near Philadelphia. It was a doozy with hot and sticky temperatures, but I was so proud of myself for completing it. I knew I had to do more.

For the next five years, I kept training and racing. Running became an important staple in my life. I loved logging every mile I ran and loved the distinction of calling myself an "athlete." I was a middle-of-the-pack runner, but I thoroughly enjoyed the structured training and completion of a goal.

After several half-marathons, I realized I wanted to do something more. Something crazier. So, I registered for my first triathlon. I loved swimming as a girl, and already owned a simple bicycle. I trained sporadically, incorporating more bikes and swims into my workouts. Living in San Diego at the time, I was going through a rough patch professionally and personally. I felt hopeless and so alone. But during training, I was able to meet a supportive group of female trathletes who were welcoming, understanding and patient. They gave me so much life, and training changed my mental game.

I'll never forget that first triathlon: I remember having so much fun. I crushed that race and set a 5K PR. I felt awakened; triathlons were my jam.

Having never been an athlete, I had to teach myself everything--from how to compete to what to eat and when. I had to teach myself mindset, how to change a flat tire on a bike, what running shoes were good for me, and how to push myself past my limits. (I also had to learn what my limits were.) I faced many unfamiliar challenges. I overcame running-inflicted injuries, and learned how to tame my hunger on days where I thought I could eat EVERYTHING. I also had to deal with a lot of new-to-me emotions: anxiety, defeat, elation, pain.

(After two very hard--all right, impossible--Ironman 70.3s, I hung up my racing shoes and went into retirement. Racing made me incredibly anxious, which was not helping my health. We can chat more about that later.)

Running, triathlons and racing made me a stronger, better person. It made me confident and showed me my true power. Running was a gateway that opened my eyes to the world of fitness, and its importance. It was my "magic pill" for weight loss and true happiness.

Now, I couldn't imagine my life without some kind of physical activity everyday. Whether it be a run around the Washington DC where I call home, or breaking a sweat in my home gym--fitness is now deeply ingrained in my psyche.

That's why I became a coach. As a health and run coach, I help people learn their own strengths and show them they're not alone in their wellness journey. We navigate this thing called health together.

The Rungry Health Coach

Smoothies vs. Juices: What's Better?

Juices and smoothies are awesome--they can pack a lot of flavor and a burst of nutrients. But despite being delectable liquids, they are very different beverages each with their own benefits.

Purple Smoothie

Team Juice

Juices go far beyond apple juice concentrate or little yellow juice boxes. Fresh-pressed juices are filling store shelves and coolers at coffee shops. They're often green or bright orange, and often come with a hefty price tag, too. Pre-bottletd fresh-pressed or cold-pressed juices use both a slow pulverizer and hydraulic press to create a tasty beverage. This extracts a lot of the beneficial nutrients out of the fiber, and removes the insoluble fiber from the end product. You're getting up to 70 percent of the fruits' and veggies' nutrition right there in your glass. This cold-pressing method does not create heat which helps keeps the nutrients of the juice in tact. These juices also have a short shelf life. 

Juices, however healthy, do have some downsides. The fiber of the fruits and vegetables is removed, and fiber is needed to keep our digestive tracks healthy and running smoothly. But, fiber is also needed to help slow down the absorption of sugars--something that juices have a lot of. Fiber also makes you full, so you may not be satisfied after your drink. When made with more fruits than vegetables, not only does it become higher in sugar, but juices also become very high in carbohydrates. 

If you're not eating enough fresh vegetables or fruits, or don't like the taste, juicing may allow you to fill a nutrition gap. When making a juice at home, selecting a pre-bottled juice, or picking one out at your local juice bar, opt for lots of vegetables. The taste will be more bitter or tart, but the sugars will be low. Great juice inclusions include ginger, kale, parsley, cucumber, aloe or beet. 

Team Smoothie

If you can think of it, odds are you can put it in a smoothie. Smoothies have a reputation for being able to contain a host of different good-for-you things. They can easily mask the flavor of vegetables and can be full of protein, fiber and healthy fats. You can pump your smoothie full of Greek yogurt, protein powder, nut butters, seeds, frozen vegetables and fruits, avocados, cinnamon, flavored liquids and so much more. Because of this, smoothies are great for meal replacements or after a tough session at the gym. (When your body is tired, smoothies are easy for your body to digest because some of the work is already done for it!)

Unlike juices, smoothies contain beneficial fiber. When the fruits and veggies are whirled up, both the soluble and insoluble fiber remains. 

But, calories in smoothies can add up quickly. When you're blending up a smoothie, you can easily eat several servings more of fruits and veggies than you'd normally eat. This may seem like a good thing, but you could easily gulp down a few more calories than you mean. And as you start adding nutrient-dense foods like avocados, nut butters, milks and yogurts (to name a few), your smoothie does become calorically dense and more like a meal than a snack. And don't forget about what goes on top--that comes with with a nutrition price tag, too. 

Play for Both Teams

Both smoothies and juices have their places in a healthy diet. They're both great at promoting the inclusion of fruits and veggies in the diet. Juices are a good way to sneak in a few extra vegetables on a chaotic day. Or, they're great when you're feeling under the weather because they have so much nutrition. Smoothies are great meal replacements and can taste indulgent, but be full of good-for-you ingredients. 

Have more questions about juices and smoothies? Ask away!

The Rungry Health Coach

What's a Superfood?

It's not the ability to fly, shoot lasers or run at record-shattering speeds that makes superfoods super. 

Superfoods are called as such because they contain compounds, nutrients and other good-for-you things in large and beneficial quantities. 

Banana and Peppers

From chia to blueberries, maca to salmon, the word gets thrown out a lot these days. Often when it is used, it is describing not only a nourishing food, but also a fad food. When a food is in the spotlight, it gets much praise for its qualities. And it remains in that light until another food bumps it off the pedestal. (Many of these also come with a hefty price tag and may not be available to all.)

Kale, chia seeds and even cauliflower have all had their time in the spotlight; and for good reason. Kale is high in fiber and important vitamins, and is naturally anti-inflammatory. Chia seeds are tiny powerhouses full of antioxidants, protein and healthy fat. Aside from making a great rice substitute, cauliflower is packed full of potassium, nutrients, and wait for it...protein!

Despite not having a marketing campaign, there are many foods deserving of the "superfood" title. These unsung heroes of the food world are truly super. They're bursting with nutrients and have many benefits--from cancer-fighting compounds to helping you feel more energetic.

Did you know red peppers have more vitamin C than an orange? Or that dates have more potassium than a banana? And did you know that the entire egg is full of good-for-you things?

Add these super foods to your daily diet:
  1. Sweet potatoes
  2. Eggs
  3. Sardines
  4. Blueberries
  5. Limes
  6. Apples
  7. Grapefruit and other citrus
  8. Red Pepper
  9. Bananas
  10. Dates
  11. Beets
  12. Quinoa
  13. Almonds
  14. Prunes
  15. Cucumbers
  16. Butternut Squash
  17. Pumpkin
  18. Tempeh
  19. Ginger and Turmeric 
  20. Cinnamon 
Whether it be sprinkling cinnamon on your oatmeal, trying sardines for lunch or roasting up a batch of beets to pair with a piece of salmon, give these "superfoods" a try! 

Need some tasty recipe ideas to try some of these foods out? I've got you covered

The Rungry Health Coach

The Problem with Detoxes

After long weekends, holiday breaks, vacations or other times full of indulgences, the word "detox" gets thrown around a lot. There's a hope that plenty of fruits and vegetables--often in the form of juices--will help undo extra indulgences. 

Unfortunately, that's not how it works.


Cleansing diets or juice cleanses advertise that they can reverse damage and maybe even help us shed a few pounds. If the cleanse is advertising it can remove toxins be wary--unless you were eating cookies and cakes laced with arsenic, your body does not have excessive toxins. 

The problem with cleansing diets is that they can be very restrictive. These diets often eliminate a macronutrient (protein, carb or fat), and want you to follow this diet for upwards of a week. Any weight loss is usually water weight.

A week on drinking nothing but juice sounds rough. (And we're not talking tasty apple juice.)

These diets also act as Band-Aids, not long-term solutions. If you feel a cleanse is right for you, think back to what lead you to this point to begin with you. Do you find yourself thinking of doing a cleanse often? Do you feel guilty after you overeat?

What may help is adjusting your mindset when it comes to parties and eating "fun foods" like cookies, cakes or other sweets not typical in a daily diet. When you address those concerns, "detox" diets aren't needed. Guilt should not be felt after an evening of overeating and enjoyment. You should not be made to feel shame after eating a bit too much. 

Our bodies are amazing computers that are able to detox themselves through the liver and the kidneys. These organs are able to flush out our systems and keep us healthy. They do become overloaded--especially with one too many alcoholic beverages. 

There are foods we can eat to help support our body's natural detoxification systems. Foods like avocados, lemon, mint, beets, cabbage, Brussels sprouts or kale are great and restoring balance within the body. Try to eat the rainbow everyday. 

If you're coming off of a splurge and want to reset yourself, start filling your plates and bowls with plenty of fruits, vegetables, lean proteins and whole grains. These foods will naturally help your body reset--no structured short-term diet needed. 

A year-round healthy diet and an exercise routine also help our bodies combat any over-indulging. When we create these habits, we are protected against the effects of overindulging. Cakes, cookies, alcoholic beverages, greasy fries and other treats can absolutely be a part of a well-rounded diet, but it's all about moderation. 

Need some whole-food recipes? I got you covered

The Rungry Health Coach

How to Rebalance Sugar Levels

Amidst all the holiday sweets--from Halloween through New Years, it's hard not to indulge and overdo it. Eating one too many cookies or that extra small slice of pie is part of life. It happens. 

Sugar Doughnut

These sugary foods spike our blood sugar levels, and leave us lethargic, bloated and often hungry for more. It could also lead to more overeating and eventually weight gain. When our blood sugar levels are high, we feel jittery and overly-energetic, but once the effects where off, there is the notorious sugar crash. And, when blood sugar levels are spiked for too long it can lead to health problems, most commonly diabetes,

When blood sugar levels are stabilized and controlled, the body has a steady source of energy to fuel throughout the day. When you eat, the body breaks it down and it enters the bloodstream. It's insulin that helps move that fuel from the blood and into the cells, where it is used as energy. Blood sugar levels naturally fluctuate day-to-day.

So, what can you do to help you rebalance your blood sugar levels and keep your cravings in check?

1. Avoid foods that spike blood sugar. A diet rich in these foods can leave little room for over-indulging. These will help keep you satisfied and provide your body with fuel. Eggs, meat, fish, eggplant, peanuts, walnuts, peppers, onions and broccoli are all examples of foods that will have minimal impact on blood sugar levels. If you know you're going to eat a sugary food, try eating something before hand that is rich in fiber, fat and protein. These three amigos work together to help keep blood sugar levels stable. 
2. Return back to your routine as soon as you realized you overindulged. One overindulgence can lead to another and it can snowball out of control. As soon as you know you overate sugary foods, commit to starting the next day fresh and return to your healthy diet. Don't fret about what you did, just acknowledge that it happened and move on. 
3. Rethink sweet snacks. Sometimes, you just need a little something sweet--it's a natural craving. Before you indulge, take a few sips of water and think about the craving--why do you think you feel the way you do? If you still have the craving, indulge...but not in typical fashion. If you want something sweet, reach for a piece of fruit, sweet potato, carrot or a small piece of dark chocolate. These foods are not heavy with processed sugars and will help you retrain your brain.

Remember, treats are special, and should be treated as such. 

Need some more tips on how to keep sugar cravings at bay? Send me an email! 

The Rungry Health Coach

How to Write Goals You'll Want to Stick To

Setting resolutions at the start of the New Year can be a great way to both challenge and better yourself. But often, typically just a few weeks into the new year, even the best-intended resolutions fail. 

Writing Down

So, what can be done to make goals that you'll want to reach? What can be done so that in June, you'll smile at your resolutions that still need completing, instead of an eye roll?

It's all about creating achievable and specific goals that you can feel excited about throughout the entire year. 

1. Brainstorm. Sit down and write down anything you'd like to accomplish. It can be work-related or fitness-related. It could be in regards to cooking or keeping the house clean. A resolution doesn't have to be all about weight loss and quit smoking.
2. Write it down. After you created your basic list, start elaborating more on this list. When you write down your goals, you're more likely to stick to them. Describe your goal in specific terms and write them in terms of what you want. For example, "I want to do three consecutive pull-ups by March." Or, "I want to increase my personal workplace productivity by 20 percent in two months."
3. Tell someone. When you tell someone about your goals, it creates accountability. This person will act as a buddy and help keep you striving to your goal.
4. Break it down. Big goals can feel intimidating. Take "get healthier"--That's a really big goal. Although vague, this is a great starting point. Think about what actions you can take to achieve this huge goal--fitness classes, nightly walks, cooking at home, meditation, etc. Start getting specific in what you want to do, how you want to do it, and when you want it completed by.
5. Plan your first step...and take it. Achieving a big goal is all about taking small steps. Look back at Step 4 and see how you broke it down. Take a tiny step into achieving one of those small actions. In regards to being healthier, it could be registering for fitness classes or tackling cooking at home. 
6. Keep going. As much as we all love instant gratification, big goals don't happen overnight. It takes time...sometimes a lot of it. With every step you take, celebrate every accomplishment and use that as motivation to move forward. If you're struggling, ask people you know and trust their opinions and what they'd do next. Keep your list of goals near you, and re-read them as needed to stay motivated.
7. Celebrate. No accomplishment is too small. These mini-celebrations will help keep you motivated. Take time to enjoy it and thank those who helped you reach it. Think about all that you enjoyed, and what you can do to keep this progress going. 

When setting goals, keep them SMART.

Need help with goal setting, or just have questions? Send me an email and we'll chat! 

The Rungry Health Coach

Three Tips for a Healthy Holiday

The holiday season is a time of sheer joy, but it's also a time of stress, indulgences and maybe a bit too much fun. It can be easy to succumb to holiday stress, eat a few too many desserts, and completely let healthy routines fall by the wayside.


But, with a few smart strategies, you can navigate everything from extra stress to extra desserts. 

  1. Bring a dish to share. Most holiday parties are potluck-style get-togethers, so bring a dish to share with guests. Brainstorm a savory main course option that you’d feel both comfortable eating and sharing with others. This ensures you’ll have something hearty to enjoy and help you stay away from mindless snacking later. Load up your dish with vegetables and protein like chicken, beans, quinoa, pork or beef.

    Do taste the other dishes that are available, but tread lightly around store-bought foods. Sample the foods that are homemade and made with an extra ingredient: love. As you make your way around the communal table, load up your plate with vegetables and fruits first, then add a helping of your dish, and try a small taste of one dessert.

  2. Stay active. Throughout the season, it’s important to stay active. Not only will physical activity help burn calories and rev your metabolism, but it’s also a great mood booster.

    If you’re new to exercise, start with 20 minutes of low- to moderate-intensity exercise like going for a walk or jog. Slowly start increasing the duration, as you feel comfortable. If you’re an avid exerciser, try not to stray away from your typical routine.

    Before a holiday party, assemble your family together and go for a nice jaunt outside. Or if the weather is particularly good, start up a game of touch football, tag or Frisbee. As the sun sets, explore the neighborhood and see the beautiful holiday light displays. Exercise doesn’t have to be in a gym or on a treadmill. 

  3. Practice gratitude. Although it can be a season of joy, the holidays can bring about stress. Before you shut off the lamp before bed, or just as you rise in the morning, take a moment to envision all that you’re thankful for. Whether it be your family, your career, your body or your furry friend, this sets a positive intention. Keep this growing list in the back of your mind, or write it down.

    Allow other forms of mindfulness into your day. If there is a particularly stressful moment at work, take a moment to walk away from your desk and center yourself. Shut your eyes and envision your gratitude list.

    Intentional breathing is also a great tool to create a more peace within the body. Shut your eyes and take slow and deep inhales through the nose, and exhale slowly through your mouth.

    Repeat this about five times. 
Need more help with party strategies? Let's chat

The Rungry Health Coach

Why You Should Eat the Yolks

During the 1990s, we waged an all-out war on fat.

Fat was the enemy. Fat was causing us to become obese, and ruining our health. Fat was clogging our arteries and raising our cholesterol. Soon, fat was omitted from cheeses, yogurts and every snack in between. We were told we needed more carbs and egg white were delicious. 

Egg Wrap (1)

Commonly-eaten foods were soon off limits, and were subsequently replaced with processed foods loaded up with sugars, salts and additives because they were lacking in fat. 

At the center of this war, was the lowly little egg. The white orb had been the center of controversy for some time, but this recent war on fat seemed to finally tarnish its reputation as being healthy. Yolks were full of fat and "bad cholesterol," so it was assumed that they would lead to our poor health. 

What we weren't told is that the egg yolk is one of the most nutritious foods on the planet, and should not be avoided. Healthy fats are needed in our diet for everyday functioning, and those yolks are important. 

When you're whipping up your next omelette, keep these considerations in mind. 

The yolk is full of dietary cholesterol, and that's a good thing. The bulk of an egg's cholesterol is found in the yolk, but dietary cholesterol does not pose a big threat to our health. What does make our  blood cholesterol skyrocket are foods containing trans and saturated fats. (High cholesterol is linked to conditions like heart disease.) Dietary cholesterol, such as what is found in eggs and meat, is needed to regulate our testosterone. Plus, the cholesterol in eggs actually helps lower LDL, or "bad cholesterol."

Many essential vitamins and minerals are found within the yolk. That little yellow dot within the white holds more than a pop of color. Within that splotch of yellow is nearly every essential vitamin and mineral our body needs. Yolks are one of the few natural sources of Vitamin D, and carry many B vitamins. Plus, the whole egg contains a protein punch--seven grams. 


They're an easy and versatile food. Eggs can do it all. When they're not scrambled up next to a stack of whole-grain toast, they're sitting in a rich and bubbling tomato sauce. Eggs can be prepared in a number of ways--from boiling to poaching--and are great for breakfasts, lunches, dinners and snacks. The trick is in preparation. If you're going to fry your eggs, choose a quality cooking liquid like coconut oil, grass-fed butter or olive oil. If you've learned a lower-in-fat diet works for you, you can always poach or hard-boil them. 

You can tell a lot about a chicken from the yolk. After you've cracked your egg, analyze the yolk. Is it a murky yellow or a vibrant orange? The brighter and more orange the color, the healthier (and happier) the chicken. Free-range, organic eggs have been tested to be more nutritious than their conventionally raised counterparts. When fed a diet of corn feed, chickens can accumulate high pesticide levels from the feed itself--and usually the feed is made from genetically modified corn (GMOs). In an ideal world, the chickens are roaming around and able to forage for their food--that's what makes the yolks a deep orange.

And last but not least, brown eggs are no healthier than white eggs. Brown eggs just come from brown chickens. (I still have yet to figure out why some eggs are blue-ish, however.)

Need some new ways to whip up eggs? Check out my recipes

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