Coach Alicia Fong

Just another weblog

Health tip for week March 1st

  • Eat organic eggs as much as you want. It’s good for you.

Eggs are great food.  Research has ended the debate — there is no significant link between egg consumption and heart disease.   According to a study by the Harvard School of Public Health, regular consumption of eggs may help prevent blood clots, stroke, heart attacks, and many other benefits.


  • A single egg has 9 essential amino acids that our bodies need.
  • Also, contains 6 grams of the highest quality protein that you can put in your body. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles.  They are also the major components of your immune system and hormones.
  • Researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
  • One egg yolk has about 300 micrograms of choline.  Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
  • Eggs are one of the only foods that contain naturally occurring vitamin D.
  • Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12

Now, be aware that not all eggs are the same.  There is a major nutritional difference between TRUE free-range chicken eggs and commercially farmed eggs.

The USDA defines “free-range” chickens as those with “access to the outside.” “Outside,” however, can be a field or a cement courtyard and has nothing to do with what the chickens eat. Commercially farmed hens are fed corn, soy and cottonseed. True free-range chickens eat a natural, nutrient-dense diet of seeds, green plants, insects and worms.  Sometimes, those free-range chickens are labeled as vegetarian diet, which are no good either.   Chickens are carnivorous, not vegetarians.

The best way is to buy organic eggs locally, like in your local farmers market.   To find your closest farmers market, visit or for organic food.

If you have no choice but to buy your eggs at the grocery store, look for free-range organic. Avoid all omega-3 eggs, as they typically come from hens fed poor quality omega-3 fat sources that are already oxidized.

Also, make sure you eat your whole eggs and not only egg whites.  Egg yolks have one of the highest concentrations of biotin found in nature. Biotin is a B-complex vitamin, also known as Vitamin B-7 or Vitamin H. It is important in a number of metabolic functions in the human body, including cell growth, the synthesis of fatty acids, and the metabolism of the amino acid leucine. So it is likely that you will not have a biotin deficiency if you consume the whole egg, yolk and white.  It is best to eat it raw or semi-cooked.

I eat two poach eggs (slightly raw) every morning for breakfast.  It is tasty, satisfied and give me the energy I need for the rest of my day.


February 28, 2010 - Posted by | Uncategorized | , , ,

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