Melissa
New Member
Posts:13
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| 28 Jun 2010 08:03 AM |
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I'm new, and learning The Zone, so correct me if I'm wrong here..but as I take it the yolks of eggs are strictly a no-no? I feel like they are getting a bad wrap, and I'd like to explain why.
1. The egg yolk contains 45% of the egg's protein (along with many minerals and a good deal of the egg's vitamins)
2. Omega-3 enriched eggs provide nearly 200mg of this essential fatty acid (which is concentrated in the yolk)
3. The yolk is an excellent source of infection-fighting vitamin A
4. Egg yolks are the richest source of lecithin (a naturally occurring phospholipid that is required by every single cell in your body and actually helps LOWER cholesterol)
5. I believe the yolk also holds most of the egg's sulfur, but I may be mistaken about that
So, in my years of research, I find that is is A-OK to include 2 WHOLE eggs daily into a healthy diet (my usual method, for example in an omelet, would be to use 2 whole eggs, along with 4 egg whites - for the whole eggs I always use Omega-3 eggs). Which brings me to my question:
How many blocks of what would 1 WHOLE egg be? Does the yolk add a fat block? (I'm finding that in the recipes in the book A Week in the Zone, it suggests adding some olive oil to the scrambled egg mixture, so what I did was use 2 egg whites, 2 whole eggs, and no EVOO) I'm just not sure how much fat I should be omitting to compensate for my yolks!
Thanks (for answering my question, and patiently reading my egg yolk lesson)!  |
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Tech Support
Advanced Member
Posts:735
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| 28 Jun 2010 08:23 AM |
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Egg yolks are very rich in arachidonic acid from which certain pro-inflammatory eicosanoids are derived. Dr Sears doesn't banish egg yolks, just recommends the use of egg yolks in moderation. While it is true that the yolks are rich in nutrients, they also contain high levels of arachidonic acid, the building block of bad eicosanoids. The only people that he would tell to avoid egg yolks altogether are cancer patients. Since high levels of arachidonic acid appear to accelerate cancer growth, Dr Sears always recommend that cancer patients avoid red meat, organ meats, and egg yolks, all of which are high in arachidonic acid. Simply substitute an alternative protein source (such as chicken) for recipes with those types of proteins. |
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Claire
Basic Member
Posts:175
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| 28 Jun 2010 08:31 AM |
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Melissa, 1 whole egg is one protein block. I've been an egg eater for many years and hated to throw the yolk away. Now I very infrequently eat a whole egg and hardly miss the yolk. I'm not sure about the adding oil to the whites, unless it's to use a fat block, but I'll be interested to hear the answer. Thanks for sharing. |
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Steven
Basic Member
Posts:282
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| 28 Jun 2010 10:25 AM |
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For anyone looking to convert completely into Whites only egg diet for a good value, i'd suggest you check out the Egg Whites products at Costco, Kirkland Signature brand. For under $9, you get 6 - 16oz cartons of egg white product that has 0 Fat, 0 Cholesterol & 6g of clean pure protein with some vitamins mixed back in.
Usually, the same carton from Egg Beaters at Kroger is $4... making it a $15 savings for a month's worth of eggs that expire end of August (70 days from now). |
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Before in April at 245 
Now at 208 and looking 10 years younger 
I love the Zone! |
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Melissa
New Member
Posts:13
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| 28 Jun 2010 05:50 PM |
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Thank you Tech Support for the AA explanation. Although I realize this as a 'risk' of the yolk, I still think I'm gonna keep mine For anyone that comes across this post, I also got an answer from Sue in one of my other posts that I feel to be important: "...though the yolk does contain additional fat, it's still ok to add the dash of monounsaturated fat to the meal. As Dr. Sears has said, it's better to err on the side of eating a little too much dietary fat than too little. That said, it's best to avoid eating the yolks as much as possible because of the AA they contain, as Tech Support posted. " Claire - I believe that the olive oil was indeed intended to use up a fat block. Holy COW Steven, that's an incredible deal on the egg white product! Thanks for the heads up! |
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Claire
Basic Member
Posts:175
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| 28 Jun 2010 05:58 PM |
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By the way, a friend told me today that Costco also has a tub of the Sabra hummus for about $5-6! A real bargan. I get mine at WalMart..a savings of $1 over the supermarket, but the way I've been enjoying it I will take a look at Costco!
I do know what you mean about the yolk Mellisa. Have you had an egg white omelet yet? I never thought I'd like them but I do. I only use 2 eggs and that is plenty big for me, then I add in other protein like Canadian Bacon or some low fat cheese. I also use milk in my coffee and I count that too..1/2 p. |
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Sue
Posts:14659
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| 28 Jun 2010 07:19 PM |
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I've tasted Sabra hummus and its delicious. But, I usually pass on it in favor of brands with more Zone friendly ingredients, specifically to avoid the omega 6 in the soy oil it contains and also the corn starch. |
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Sue Knorr
Lost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.
Consultant of Zone Labs
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Steven
Basic Member
Posts:282
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| 28 Jun 2010 09:03 PM |
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How is hummus counted? As a fat usually? I use it sparingly on the Flatbread as a condiment, usually opting for Athenos w/ 3g F, 4g carbs & 1g P |
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Before in April at 245
Now at 208 and looking 10 years younger
I love the Zone! |
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Sue
Posts:14659
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| 28 Jun 2010 09:53 PM |
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As carbohydrate; 1/4 cup is 1 C block.
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Sue Knorr
Lost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.
Consultant of Zone Labs
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Claire
Basic Member
Posts:175
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| 29 Jun 2010 05:38 AM |
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Oh no Sue, not the Sabra!? The label is so small I can't even read it with my glasses on. I'll have to check online. I do love it and only use about an 1/8 cup at a time. |
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Melissa
New Member
Posts:13
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| 29 Jun 2010 07:33 AM |
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Oooh, I do love hummus. It's actually super easy to make at home, and then you can adjust the ingredients to suit your tastes and dietairy needs. All I do is take a can of chickpeas, some tahini, and some olive oil..add in whatever extra flavor (our faves are roasted red pepper, or just straight up garlic) throw it all in a food processor and presto..hummus! Nothing artificial in there! Sometimes I sneak in some flax oil for some added Omega-3 benefits, and it gives the hummus a nice nutty flavor. (Is there some controversy about flaxseed oil too..I thought I came across a post about that?) Back to the egg thing, I have had just egg whites before, and I do really like them. It's the added benefits of the yolk that steers my decision. Mostly the lecithin and added Omega-3. I have this thing where I don't like to take pills if I can get the nutrient in it's natural whole food form, and the added Omega-3 in the yolk of an Omega-3 enriched egg really helps out. I could take 'um or leave 'um as far as taste goes, as both ways are delicious! |
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Sue
Posts:14659
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| 29 Jun 2010 07:48 AM |
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Melissa, about the omega 3 items that you mentioned, they contain ALA, a short chain omega 3 which is going to be of little benefit to your body, and has downsides. You can read more about this in Zone books. The long chain omega 3's found in fish (EPA and DHA) are in the form the the body uses. Sears has written a lot in his books about the downside of consuming short chain plant Omega 3's, and has included an entire little chapter (in the Appendix of The Soy Zone, I think it's found) explainining why they are not as helpful a form of omega 3. Also, he has recommended to use modertaion when consuming flax, suggesting to limit it to 1T a day if I remember corrrectly. |
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Sue Knorr
Lost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.
Consultant of Zone Labs
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Tech Support
Advanced Member
Posts:735
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| 29 Jun 2010 07:55 AM |
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Flaxseed oil is rich the short chain Omega-3 fatty acid alpha linolenic acid (ALA). In fact, nearly 50 percent of the fatty acids in flaxseed oil are composed of ALA. The real benefits of Omega-3 fatty acid only begin to emerge when ALA is converted into the longer-chain Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is critical for modulating eicosanoids, and DHA is a critical structural component for the brain. The conversion of ALA into EPA and DHA is slow and not exceptionally efficient because it takes about 10 grams of ALA to be converted into 1 gram of EPA. It’s not that flaxseed oil is a bad fat, it’s just not as good on a gram-for-gram basis as fish oil is, which contains both EPA and DHA. However, flaxseeds also contain phytochemicals known as lignins. These phytochemicals seem to have a role to play in cancer prevention. Therefore the best approach would be to sprinkle flaxseeds over your meals, and take supplemental fish oil. This ensures getting the necessary longer chain Omega-3 fatty acids along with the lignins from the flaxseeds. You don't have to add flaxseeds into fat block calculations. |
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Melissa
New Member
Posts:13
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| 29 Jun 2010 07:57 AM |
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Sue you're so smart!
Do you remember the reasoning behind the flax limitations and if that is for both the seed and the oil? The plan I'm coming from swears by it and makes it the primary source of fat..maybe this is why I'm finding myself craving fat all the time? I'm trying to stay in the zone, and am feeling a lot more balanced already!
Another egg question too (this should be my last I promise!)...Omega-3 enriched eggs are quite a bit more expensive that 'regular' eggs. If we're only consuming the whites, does it even matter if it's an enriched egg or not? I try to buy free range too, I'm thinking this will still make a difference in even the white of the egg? |
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Melissa
New Member
Posts:13
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| 29 Jun 2010 08:10 AM |
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Holy Cow Tech Support, you're totally smart too! Is this just one person, or a group of people? You're like a super-trained nutrition ninja! Swooping in to share your extensive knowledge and then fading into the shadows! Thank you so, so much for all the information, I love this stuff!
Way off topic I know, but I'm planning to be able to go back to school for nutrition in about a year from now - I'm thinking I want to be a Certified Clinical Nutritionist, because from what I understand it's a bit more on the science side, but this changes on a weekly basis. I just know for sure that I want to do something with nutrition. As of right now I'm just "home-schooled" meaning I spend pretty much all of my free time either studying nutrition or cooking it, and have been that way since shedding about 60 pounds a few years back (for spending so much time on the subject, you'd think I'd be better informed, haha). I'm just assuming you've been to school for this stuff? I'd be really psyched to talk about nutritional education with you! |
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Tech Support
Advanced Member
Posts:735
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| 29 Jun 2010 01:03 PM |
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There are 2 of us on staff here but I'm respnsible for the Forums. I'm not a nutritionist or dietitian but I am trained by Dr Barry Sears himself. We do have 2 dietitians on staff as well, just so you know. |
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Sue
Posts:14659
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| 29 Jun 2010 02:04 PM |
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Posted By Melissa on 06/29/2010 8:57 AM
Sue you're so smart!
Do you remember the reasoning behind the flax limitations and if that is for both the seed and the oil?....
Another egg question too (this should be my last I promise!)...Omega-3 enriched eggs are quite a bit more expensive that 'regular' eggs. If we're only consuming the whites, does it even matter if it's an enriched egg or not? I try to buy free range too, I'm thinking this will still make a difference in even the white of the egg?
Thanks Melissa. I'm not a nutritionist or dietician either, and it's basically as Tech Support said, I've learned my Zone info from conversations with Barry Sears (he's been advising me on my personal Zone issues for about 10 years), from his Zone books and from my 15 years of personal experience being in the Zone. The rest of my knowledge in this area comes from years of having an avid interest in nutrition and health, and also from being acquainted with two individuals (MD's) who are leaders in the field of combining complimentary alternative medicine and nutrition with traditional medicine.
The reasons not to rely on flax seed or flax oil for omega 3's are as Tech Support explained. It's very difficult for the body to make DHA from ALA, and not having enough DHA in the brain leads to decreased cognitive function and less than the best mental health. The best anti-inflammatory benefits will come from the Omega 3's in fish oil. The 1 spoon a day limit was once posted by Dr. Sears in a Q&A ("Ask Dr. Sears") on drsears.com.
Eggs...I have always assumed it doesn't matter whether it's a yolk containing omega 3 or not, as far as the Zone is concerned. My basic criteria for buying eggs are those to look for those with no antibiotics, no hormones and no pesticides. |
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Sue Knorr
Lost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.
Consultant of Zone Labs
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Manuel
New Member
Posts:7
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| 24 Aug 2010 02:41 PM |
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Now that's a deal...time to get that membership. thanks for the tip. |
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Steven
Basic Member
Posts:282
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| 25 Aug 2010 01:24 PM |
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Hey Melissa, I thought I'd drop you a line. Since my posts above, I came across Egg Yolk lecithin sold as a supplement from Swanson Vitamins. I've since added it to my health routine as I agree with your assessment that it's a vital nutrient. Because many of the natural sources of Lecithin are no longer in my diet, I thought I'd buy a bottle and give it a try. I take it now with my FO at lunch, and so far, can't tell much difference either way.
Is there specific benefits noticeable from Lecithin or is it more like other supplements which just contribute to overall wellness |
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Before in April at 245
Now at 208 and looking 10 years younger
I love the Zone! |
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