EAT YOUR YOLKS
Yolks are dramatically denser in nutrients and minerals than the whites so when you skip the yolk, you skip the nutrition eggs have to offer. Most of the controversy surrounding yolks revolve around the myth that cholesterol content in yolk raises your blood cholesterol levels and eventually clogs your arteries. This is the complete opposite of what really happens. As it turns out, a solid amount of research done on egg consumption shows that typically, people eating nearly 5 yolks a week have lower net cholesterol, low triglycerides, higher HDL and lower LDL than people eating less than half a yolk a week. Whereas protein is broken down into amino acids in the stomach, fat is digested after it passes the stomach, in the small intestine. There are no arteries that lead from the intestines to anywhere else on the body so there’s no way cholesterol is going to clog up your arteries right after you eat the yolks. In fact, what determines how fats are transported out of the digestive system is the chain length of fatty acids.
“If a fatty acid has fewer than 12 carbon atoms, it will ‘probably travel through the portal vein that connects directly to the liver. If the fatty acid is a more typical long-chain variety, it must be reformed into a triglyceride and enter circulation via the lymphatic system.'[i]
The composition (by weight) of the most prevalent fatty acids in egg yolk is typically as follows:[ii]
Unsaturated fatty acids: Oleic acid, 47% (18 carbon atoms); Linoleic acid, 16% (18 carbon atoms); Palmitoleic acid, 5% (16 carbon atoms); Linolenic acid, 2% (18 carbon atoms) and
Saturated fatty acids: Palmitic acid, 23% (16 carbon atoms); Stearic acid, 4% (18 carbon atoms); Myristic acid, 1% (14 carbon atoms)
Egg yolks thus have no short chain fatty acids that may even head off in the portal vein to the liver”.
Bottom line, there’s weak evidence that eating egg yolks leads to higher blood cholesterol levels. Passing up on the yolks is passing up on the vitamins, minerals, and omega-3 fatty acids the yolk is so rich in.
Zoe Harcombe. “Egg yolk consumption, carotid plaque & bad science”.
A. 3 minutes to move as much total weight as possible with Back Squat
rest 1 minute
B. Amrap in 2 minutes of:
Elite = Bar muscle ups
Advanced = CTB pullups
CrossFitters = Pullups
rest 1 minute
C. Amrap in 1 minute of:
Elite = Pistols alternating
All other divisions = Single leg weighted step ups (53# on 24″/35# on 20″)
A. Back Squats – Each athlete will have the option to load bar as with any of the following choices:
Male: 235/185/135/ 95
Once bar is loaded the athlete can not change the weight during the 3 minutes. The athlete may rack the bar anytime during the set. Athlete must put bar back into rack when complete with 3 minutes. If the athletes dumps the bar, the athlete is responsible for getting bar back into rack.
B. Bar Muscle ups/ CTB Pullups/ Pullups – Athlete performs as many reps as possible. The athlete may come off bar and use any grip or style. The athlete can not use any straps or device which hooks on the bar. Gloves and tape are ok.
C. Pistols/ Single Leg Step Up -Athletes performing must alternate legs each rep. Athlete must keep foot inside of designate 2′ x 2′ area during the entire rep . Athletes performing single leg step up – Kb must be held with both hands.
on the minute do a plank hold for 40 sec (30 for scaled), rest the rest of the minute
rest 1 minute
15 wallballs (20/14) on the minute every minute (scale down appropriately on number and weight)
10 stand ups 1st minute
9 stand ups 2nd minute
…etc… untill 1 stand up
3 minutes of cumulative chinup hold.
CrossFit Mean Streets
Downtown Los Angeles