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Trans Fit: Be Eggstravagant!

It’s been called everything from “incredible” and “Nature’s perfect food” to “lowly.” 

For years, the egg was maligned by the scientific community, owing to concerns over elevated cholesterol levels and increased risk of cardiovascular disease.

Thanks to a recent media campaign, the egg is now being viewed in a more positive light by health experts and consumers, alike, and here’s why:

Health Benefits

Eggs provide a number of heart-healthy nutrients, including folate, vitamins E and B12, omega-3 and -6 fatty acids and the antioxidant lutein, which is vital for eye health.

While it was once thought that eggs raised cholesterol levels, scientists now worry more about how saturated fat and trans fat contribute to elevated blood cholesterol.

A large egg contains only 1.5 grams of saturated fat, not enough to cause a spike in cholesterol levels in most healthy people (those with diagnosed cholesterol issues should still refrain from eating too many eggs).

In fact, new research suggests that the nutrients in eggs may contribute to good heart health and that this benefit outweighs any cholesterol concerns for most people.

Selecting Eggs

Buy eggs only if they are in a refrigerated case; open the carton to ensure that the eggs are clean and the shells intact.

The eggshell color is determined by the breed of hen, but nutrients and flavor are similar across all breeds.


Refrigerate eggs immediately.

Store them in their original container, not in the egg case in the refrigerator door! 

Use eggs within three weeks of purchase to ensure best quality.

Wash hands and all surfaces after handling eggs, to prevent cross-contamination with other foods.


Most healthy people can eat an egg a day, without increasing their risk of heart disease or stroke, according to the American Medical Association.

Serve eggs and dishes containing eggs immediately after cooking.

Never leave out an egg dish for more than 2 hours at room temperature.

Refrigerate leftovers, and use within 3–4 days.


If you are taking cooked eggs to work or school or on a picnic, pack them with a small frozen gel pack or frozen juice box.

Put them in the car’s air-conditioned interior, not in the trunk.

More about Chris Tina Bruce

Chris Tina Bruce is a male-to-female transgender bodybuilder, spokesperson and fitness talent.

She is the founder of Be Bold Be Proud, a grassroots non-profit transgender equality organization. She is also the founder of Discover Health and Fitness, a freelance writer and the proud parent of two amazing children. She obtained her bachelor of science degree from Georgia State University, and is also a National Academy of Sports Medicine Certified Personal Trainer.

Chris Tina lives by some very simple rules and affirmations: All of life is a transition; where you are does not have to define who you will be and together we can cultivate change. Be Bold, Be Proud, Be Yourself.

For more information about Chris, her Fitness Fun Camps, private sessions, nutrition programs or next bodybuilding show, check out her website, follow her Hillcrest Fitness Facebook page, or call (972) 989-6076.

You can also follow Be Bold Be Proud on Twitter, or also on Facebook.