Make an EGG-CELLENT decision

Of all food, including beef, protein in eggs has the highest biological value, a measure of how well it supports your body’s protein needs.

BEST WAY TO COOK AN EGG:

Soft-boiled, because the fats and nutrients in the yolk have three protective layers from oxidation — the water, eggshell and egg white. Thus, all the healthy vitamins and minerals — including vitamins A, B12, riboflavin and iron — are preserved.

WORST WAY TO COOK AN EGG:

Scrambled, because the fats and proteins are being chopped into tiny particles and being directly exposed to heat and oxygenation. Fats in conventional eggs are already pro-inflammatory and do not need additional oxidation.

SOURCE: thepaleofix.com/7-ways-how-to-cook-eggs/

Protein is the building block of life! Every time you eat a meal with protein, it’s broken down into essential amino acids that your body uses to repair, build up and maintain itself. It keeps you fuller longer and helps with weight management. If you are typically a carb eater for breakfast, try switching it up for a protein-packed breakfast instead and see if you like this new experiment.

— JAIME ALONZO

GOODvs.BAD

• Organic chicken and eggs.

• Antibiotic-free and hormonefree meat from grass-fed, free-range livestock.

• Unpasteurized, raw dairy products.

• Wild, mercury-free fish.

• Sprouted nuts and seeds.

• Plant sources such as organic beans and whole grains.

• Meat from livestock injected with hormones and antibiotics and provided unhealthy, unnatural feed.

• Poultry from caged chickens that are not allowed to eat a natural diet or roam freely.

• Farm-raised fish that are fed unnatural land-based diets contain little omega-3 essential fatty acids.

SOURCE: naturopathconnect.com/articles/protein-diet/

WHERE’S THE BEEF?

We all know meat contains high amounts of proteins, but where do vegetarians get their protein sources? Here are 10 of the best meatless high protein foods.

GRAMS OF PROTEIN PER:

COTTAGE CHEESE QUINOA PUMPKIN SEEDS DRIED BEANS

SOY MILK

GREEK YOGURT PEANUT BUTTER SEITAN ALMONDS

SOURCE: cookinglight.com/food/vegetarian/protein-forvegetarians/almonds

You have simple carbohydrates and complex carbohydrates. Simple carbohydrates, which are typically absorbed faster in the body, are found in fruits, vegetables and milk products, as well as processed foods like candy, cookies and soda. Complex carbohydrates include starches and fiber and must be digested before being used as energy.

SOURCE: fitday.com/fitness-articles/nutrition/calories/ what-are-carbs-how-they-work-and-how-to-get-them-towork-for-you.html#b

Carbohydrates are organic compounds that contain sugars. Your body breaks down carbohydrates you eat to produce glucose and give you energy. Despite the increasingly popular perception carbs are evil, the reality is they provide fuel that keeps your body moving, much like gasoline powers a car.