1) To yolk or not to yolk? Should you eat the entire egg or just the whites? Is it better to buy just the whites or crack the whites from the shell?
Truthfully, I've been told both ways. The yolk does have a lot of nutrients in it, so it could be beneficial to your body. HOWEVER, if you're going to have an omelet with 6 whole eggs, the yolks will provide your body with too much fat --this could be harmful to your cholesterol. What I suggest is having two whole eggs and three egg whites. The whites are an extremely rich source of protein!
Buying the bottle of whites is totally fine too. Less work for you and less shells!
2) What's the difference between whole wheat and white bread?.. Whole wheat has more nutrients in it because it hasn't been processed (as much) as white bread. White bread has had a portion of the grains removed during processing. Whole wheat or whole grain breads have the original nutrients.
3) Nutrition label. Don't forget to check the serving size. You may have a snack pack size of mixed chex mix that you deem healthy according to the label.. However, the serving size may not be 1 bag. There could be multiple servings within the snack pack that makes the nutrients LOOK better than they are.
4) Low energy. Check your carbohydrate consumption. A lot of people cut out carbs and it's honestly not the best route to take. You may be feeling sluggish and fatigued because carbohydrates are our main source of energy and our body needs to replenish the glycogen stores especially after resistance exercises. Eat your carbs!
5) What about late night snacks? It's always suggested that you don't eat past a certain time during the evenings in order to see weight loss. This is knowledge is based off of the idea that you don't need energy before bed and the food you consumed won't burn off while you're sleeping or will metabolize slower. However, what should be considered is the time of day you exercised, what time you go to bed, and what your choice of late night snack is.
If you're exercising at night it's okay to have a small carb/protein combo snack to aid in muscle recovery while you're sleeping.
If you're choosing a healthy snack, I say go for it! I always tell my clients to never go hungry so if your stomach is growling EAT but make sure you're not just bored or giving into your cravings.
If you work a late shift or you're a night owl, your eating schedule will be a little different and it is therefore okay to eat later at night. It's not the time of day that really matters, it's that eating past a certain point is attributed to over eating, eating junk, and eating to close to bedtime.