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Amazing Benefits Of Eggs (+5 Refreshing Recipes!)

Amazing Benefits Of Eggs (+5 Refreshing Recipes!)

Eggs are vital ingredients to many recipes. While eggs have made the headlines in weight loss news due to its high cholesterol content, many people neglect the fact that they host other important nutrients as well. Fortunately, eggs have enjoyed a slightly improved reputation in recent years. This is largely due to the dispute over whether the cholesterol content in eggs are as bad as first thought.

A joint initiative between Harvard, USA and Tongji Medical College, China was set up in 2012 to examine the relationship between eggs consumption and the presumed increased risk of cardiovascular diseases. At the end of the research phase, it was concluded that a healthy intake of one egg per day does not increase the risk of coronary heart disease or stroke. In addition, this healthy habit helps to reduce the possibility of hemorrhagic stroke by up to 25%. Now that irrefutable evidence has dismissed the myth of harmful cholesterol content in eggs, the attention should shift to focus on the range of benefits they provide.

1. Enhance Immune System

The immune system gains the most from the consumption of eggs. Vitamin A, vitamin D and folate are the main contributors towards this enhancement and ensures that the body system is strengthened to withstand any disease or virus.

2. Improve Skin Condition

Vitamin A works with Biotin and Selenium to offer a comprehensive skin protection package. This three-pronged defense works in tandem. Vitamin A helps to repair and improve current skin condition. Biotin primarily ensures that the skin retains its nutrients. Selenium acts as the first line of defense to protect the skin against oxidation damage. It should be noted that Biotin helps to retain nutrients in the hair as well.

3. Higher Metabolism and Better Vision

The high level of vitamin B2 and Biotin content found in eggs helps to ensure that metabolism rate stays within a uniform range. On the other hand, Vitamin A and vitamin B2 also possess the ability to improve vision.

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4. Sustain Blood Cell Production

In terms of blood cells, folate ensures that the body is able to sustain its blood production capabilities while vitamin B2 enhances the formation of red blood cells.

5. Strengthen Bone Structure

Not many food sources can boast the benefit of stronger bone structure. However, vitamin D and phosphorus provide eggs with this distinct advantage. Additionally, phosphorus also reinforces cell membrane functions.

6. Keep Liver Healthy

One of the latest nutrients to be inducted into the list of human vitamins is Choline. Compared to other food sources, eggs provide one of the highest choline percentage per serving. This unique characteristic helps to advocate the healthy functioning of the liver organ system.

7. Higher Mental Capacity

Other than physical benefits, eggs are also able to significantly boost mental strength. Vitamin B2 is a well-known guardian of the nervous system while Pantothenic Acid has the ability to increase mental capacities.

A healthy consumption of eggs restricted at not more than 1 egg per day provides a wide range of benefits that are essential towards the normal functionality of our body. Furthermore, it is clearly evident that the positive elements of egg consumption far outweigh its sole disadvantage of high cholesterol content.

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Possessing the statistical knowledge of eggs is irrelevant towards absorbing their benefits. We must be equipped with the necessary skills and technical expertise to effectively incorporate it into our diet. Eggs also support weight loss by keeping hunger at a bay. Inadequate recipes normally dissolve the potential benefits of eggs and only leaves behind its high cholesterol content. Listed below are 5 healthy egg dietary suggestions to help our body fully absorb their vitamins and minerals.

Asparagus and Soft Eggs on Toast

Asparagus and Soft Eggs on Toast

    Season bread and asparagus with oil and ½ teaspoon of salt and pepper. Broil the bread for up to 2 minutes, and the asparagus for approximately 10 minutes. Next, submerge the eggs in boiling water and reduce heat gradually for 6 minutes. Once done, peel the eggs and serve on top of the bread and asparagus combination.

    To further enhance the taste, parmesan cheese can be sprinkled to this dish. The ease of preparation makes this dish suitable for any time of the day. While it cannot be served as a main dish, it does present itself as a healthy snack.

    Egg in a Hole with Berries and Yogurt

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    eggs-in-hole

      Spread butter on top of each bread slice. Cut a 3-inch hole in the middle of each slice and save the cutout pieces for later. Heat up the bread and its cutout pieces on a skillet. Crack each egg into the bread holes and mix with ¼ teaspoon of salt and pepper each. Cook for 4 minutes until the bread turns golden brown. Flip the bread and egg combination and heat to achieve the desired outcome.

      Serve up this dish with a side of berries and yogurt. Alternatively, almonds can be added as well. The high nutritional value of this dish makes it a suitable choice for breakfast or as an afternoon snack. Moreover, the inclusion of berries and yogurt provides the necessary diversification in each diet.

      Skillet Soufflé

      Skillet Soufflé

        Separate the egg yolks from the egg whites. Whisk the egg yolks together with doses of salt, chives and pepper. In a different bowl, mix the egg whites until stiff peaks are clearly visible. Slowly mix both the egg whites and egg yolks together. Next, preheat and coat the skillet with butter. Transfer the mixture onto the skillet and place in oven heated to 400 degree Fahrenheit for 10 minutes.

        Divide the soufflé and serve onto each plate with salad and tomatoes. Lemon can be used to enhance the taste. Although this dish is slight more complicated to prepare, it is definitely worth the effort as the combination of eggs, salad and fruits ensures that it is packed with the essential benefits.

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        Loaded Scrambled Eggs

        scramble-eggs

          Heat olive oil in a large pan. Add chopped onions, bell pepper, 1 teaspoon of salt and ½ teaspoon of pepper. Gently stir over medium fire for 12 to 14 minutes. Next, add the beaten eggs and stir constantly for about 2 minutes. Finally, add cheddar and stir for another 2 minutes.

          Serving suggestion advises mixing in tomatoes and parsley. Top it off with a bread on the side. This recipe is perfect for a healthy breakfast and ensures that you start the day on the right foot.

          English Muffin Egg Pizzas

          english-muffin-egg-pizza

            Prepare hard boiled eggs and slice them into half. Toast the English muffins and place them on a cookie sheet. Top each piece with slices of tomatoes and sprinkle some mozzarella cheese on it. Lastly, place each half of the eggs on top and broil until the cheese melts.

            The versatility of this dish means that it can be taken as a breakfast meal or can be easily prepared as a snack. For extra health benefits, add in light doses of olive oil.

            Eggs are an essential ingredient in our diet and their benefits cannot be underestimated. With the longstanding assumption of their harmful cholesterol content conclusively dispelled, we should focus on the comprehensive range of health advantages that eggs can provide us. Through the recipes suggested above, they gives us a variety of options to choose from and incorporate eggs into our daily dietary plans.

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            Ella James

            Health and Fitness Writer

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            Last Updated on October 14, 2020

            How to Be Confident: 51 Proven Ways to Build Self-Confidence

            How to Be Confident: 51 Proven Ways to Build Self-Confidence

            When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

            Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

            1. Learn Something New

            Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

            Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

            2. Ask Your Partner or a Friend What You Can Do For Them

            This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

            3. Hit the Gym

            The physiological effects of going to the gym will leave you feeling great.

            Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

            4. Go to a Networking Event

            Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

            By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

            5. Get Clear on the Things That Matter to You

            If these things are not in your life, you’ll need to bring them in.

            For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

            6. Remove Negativity From Your Life

            Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

            I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

            7. Celebrate Your Big and Small Wins

            Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

            Recognizing your achievements is not egotistical, it’s healthy.

            8. Converse With New People

            Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

            You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

            9. Do Something You Would Normally Say No to

            Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

            10. Do One Thing Each Day That Makes You Smile

            This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

            Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

            11. Give Yourself Good Advice

            Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

            Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

            This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

            12. Ask Someone on a Date

            If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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            Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

            13. Write Down 20 Things That Make You Feel Good

            Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

            I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

            14. Stop Playing Different Roles

            Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

            Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

            If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

            15. Cultivate a Positive Mindset

            Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

            Talk yourself up when learning how to be confident.

              Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

              16. Take Yourself off Auto-Pilot

              Make deliberate decisions on what really matters to you.

              For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

              You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

              17. Listen Carefully to What You Tell Yourself

              Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

              If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

              • What would make this easier?
              • Is there a different way of doing this?
              • Could research help?

              18. Laugh at Yourself

              Scared of looking silly? It’s no biggie, so don’t let it stop you.

              Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

              19. Listen to Your Doubts

              Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

              The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

              To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

              20. Recall a Time When You Did a Great Job

              Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

              21. Tear up Your Rule Book

              You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

              It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

              22. Ask Yourself What You Have Gained When You Lose

              Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

              Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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              Based on this win/lose balance, what’s a different choice you can make next time?

              23. Don’t Let People Put You Down

              If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

              Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

              Learn how to get out of toxic relationships in this article.

              24. Reveal a Little Bit of the Real You

              Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

              Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

              By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

              25. Be Your Own Hero

              Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

              We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

              Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

              26. Don’t Give in to the Instant Pay-off

              If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

              However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

              27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

              Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

              If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

              28. Admit You’re Wrong

              It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

              You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

              29. Trust Your Instincts

              We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

              30. Imagine Your Confident Future Self

              Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

              They might praise your efforts, but they may also criticize your lack of planning and weak goals.

              Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

              31. Ask for Help

              This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

              The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

              32. Be Around People Who Make You Feel Like You

              Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

              At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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              33. Participate in the World Around You

              Ask yourself this question: “What can I participate in that’s important to me?”

              Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

              34. Develop Skills to Work on Things That Matter to You

              What can you practice that would radically improve your chances of winning?

              If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

              Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

              35. Act Until You Make It

              The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

              This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

              Try doing these things, and you’ll be amazed by the results.

              36. Push Through When You Want to Give up

              Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

              37. Stop Comparing Yourself to Others

              Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

              Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

              You can get started with this guide.

              38. Speak up When You Can Make a Difference

              Speak up if there’s something you think could be improved or if you have an idea you think has legs.

              Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

              Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

              39. Stop Struggling and Start Accepting

              If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

              Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

              40. It’s Okay to Be Shy

              There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

              If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

              41. Clean up Your Environment

              Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

              42. Write a List of Things You Would Love to Do

              Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

              Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

              Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

              43. Make Your Self-Worth Independent From Others’ Validation

              Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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              While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

              For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

              However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

              If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

              44. Use Your Strengths

              We all have our weaknesses, but they only undermine your confidence if you let them.

              For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

              45. Complete a To-Do List

              The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

              If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

              46. Treat Your Body Well

              When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

              What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

              If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

              47. Learn to Say No

              Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

              While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

              48. Learn From Confident People

              Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

              People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

              49. Follow Through on Your Plans

              Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

              If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

              50. Shift Your Focus When You Doubt Yourself

              When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

              I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

              51. Never Beat Yourself up for Failing

              Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

              The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

              Final Thoughts

              Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

              It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

              More on How to Be Confident

              Featured photo credit: Matheus Ferrero via unsplash.com

              Reference

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