Milk and Eggs

Milk and Eggs. Some the healthiest cheapest things to include in your diet, yet everyone seems to have this conception that milk will get you fat, and whole eggs will give you heart disease.
Well, this is just flat out malarchy.

Let's start with milk. It really does do a body good.
For starters, it's an excellent source of Casein (slow digesting) and Whey (fast digesting) Protein. I really don't need to explain the importance of protein in your diet.
As far as calories and weight loss go, any study will show you that people who drink more milk in there diet tend to way less.
You already know milk is loaded in Calcium and Vitamins A and D, but did you know it's also a great source of sodium and potassium which are the most abdundant electrolytes in your body?
And of course, Carbs. Yes Carbs. Everyone thinks Carbs will make you fat but that's just not true. In fact, you NEED carbs for energy, which is why most people on atkins are generally cranky and lethargic.
Here's five reasons courtesy of Stronglifts.com why you should drink milk post workout:
1. Muscle Gains. Research shows a mix of fast and slow digesting protein is superior for muscle repair, and milk has both whey and casein.
2. Fat Loss. Dairy Calcium increases fat loss. The Fat in milk keeps you full longer which keeps you full longer. (Plus animal fat is the healthiest source)
3. Recovery. Milk is superior for rehydration post workout to water and sports drinks due to its NATURAL not SYNTHETIC electrolytes.
4.Cheap. Duh. Have you priced protein powders?
5. Easy. Zero prep. Open gallon. Pour in Glass. Or skip glass if no one's home ;)

(ps, the GARBAGE AND WASTE OF TIME THAT IS SOY MILK WILL BE A WHOLE SEPARATE ARTICLE >:()
Now onto eggs...

Guess what? There has NEVER been a real link between eggs and heart disease. Never. While it's true the yolks contain all of the fat and cholesterol, guess what? It's the kind that raises your good cholesterol, and has virtually ALL of the nutrition in the egg! Plus recent studies have shown that it's not cholesterol from animal sources that cause cardiovascular disease at ALL, but in fact it's sugar that's the culprit.

You see, while it was once though that eating dietary cholesterol meant it went directly to your arteries to form plaque, we now know that dietary cholesterol doesn’t play much of a role in plasma cholesterol…or heart disease for that matter.

In fact a study published in 2007 fed participants eggs daily, upwards of over 6 per week (so around 1 or more per day) and they concluded that “regular egg consumption does not increase the risk of stroke and cardiovascular diseases.”

 Here's a table that compares the nutrients in the yolk vs the nutrients ( or lack of ) in the whites.

You're missing a lot of valuable vitamins by skipping those yolks.....

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenicacid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
DHA and AA	0	94 mg	0%	100%
Carotenoids	0 mcg	21 mcg	0%	100%