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 Eggs have long been considered an essential source of nutrition in the daily meals of many households.

Egg white is the part that contains almost pure protein. According to nutritional data, one large egg white weighing around 33–35 g contains only about 17 calories but provides 3.6 g of protein along with all the essential amino acids the body needs. The most important point is that egg whites contain zero cholesterol, making them a top choice for people concerned about heart health or those who need to control blood lipid levels.

According to nutrition expert Shalini Sudhakar, research shows that the protein in egg whites can:

– support muscle building,
– reduce fatigue and oxidative stress,
– limit the accumulation of visceral fat,
– improve digestion and gut health.

For people trying to lose weight or maintain a low-fat diet, egg whites are an ideal option because they are light on the stomach, easy to digest, and do not cause sudden spikes in calorie intake.

BENEFITS OF EGG YOLKS

Unlike egg whites, the yolk is where most of the egg’s key nutrients are concentrated. One yolk weighing about 17 g contains 55 calories, 2.7 g of protein, roughly 4.5–5 g of fat, and 185 mg of cholesterol. Although it has a higher fat content, the yolk is a nutrient powerhouse, rich in vitamins A, D, E, K, B vitamins, and essential minerals such as iron, phosphorus, and zinc.

Notably, egg yolks are an excellent natural source of choline, a nutrient crucial for brain function, liver health, and metabolic processes. Recent studies also show that egg yolks contain various bioactive peptides that can:

– act as antioxidants,
– provide antibacterial effects,
– help stabilize blood pressure,
– strengthen the immune system,
– and potentially reduce the risk of certain cancers.

Despite containing cholesterol, modern studies indicate that consuming eggs in moderation does not significantly impact blood cholesterol in most healthy individuals.

EXPERT RECOMMENDATIONS

According to Sudhakar, breakfast with eggs becomes even more effective when paired with fiber-rich foods such as leafy vegetables, whole-grain bread, oats, or whole-grain cereals. This combination helps keep you full longer, supports healthier digestion, reduces blood sugar spikes, and improves overall nutritional balance.

Choosing egg whites or egg yolks depends on each person’s goals:

Egg Whites Are Ideal For:

– individuals trying to lose weight,
– those who want to build lean muscle,
– people needing a low-fat breakfast,
– individuals with high cholesterol or lipid issues.

Egg Yolks Are Ideal For:

– those who need stable energy throughout the morning,
– individuals wanting to increase vitamin D, B12, and omega-3 intake,
– people who need balanced nutrition,
– those who need better focus and cognitive performance.

2–3 EGG WHITES + 1 EGG YOLK: THE OPTIMAL NUTRITION FORMULA

To ensure a high-quality protein intake while still receiving essential vitamins and minerals, Sudhakar recommends combining 2–3 egg whites with 1 egg yolk for breakfast. This combination helps:

– boost high-quality protein intake,
– reduce overall fat and cholesterol,
– while still absorbing choline and key vitamins found only in the yolk.

According to NDTV, this is a smart choice for people who need to manage their weight or those at risk of heart disease—while still ensuring the body receives important nutrients.

 Over six decades of steering the Berkshire Hathaway empire, 94-year-old billionaire Warren Buffett made several investments that earned the company hundreds of billions of dollars—most famously in Apple, BYD, and Coca-Cola.

On May 3rd, Buffett officially announced he would step down as CEO of Berkshire Hathaway by the end of this year, marking the end of his 60-year reign at the helm of the investment conglomerate.

Often hailed as one of the greatest investors in modern history, Buffett took control of Berkshire Hathaway in 1965, back when it was a struggling textile mill. Over time, he reshaped it into a multi-sector powerhouse through acquisitions and strategic investments. Today, he owns approximately $169 billion in assets—$160 billion of which is in Berkshire stock. The company’s market cap has surpassed $1.16 trillion.

Buffett's remarkable track record has earned him legendary status on Wall Street and the nickname "The Oracle of Omaha"—a tribute to his hometown, where he was born, raised, and spent decades working.

Here are some of Buffett’s most successful and regretful investments throughout his storied career:

Profitable Investments

1. National Indemnity and National Fire & Marine

Insurance has always been a key pillar for Berkshire. In 1967, Buffett acquired National Indemnity and National Fire & Marine for $8.6 million—among his earliest ventures into the insurance industry.

The float (premium money collected before claims are paid) became a vital funding source for Berkshire’s other investments and helped drive the company’s growth. By Q1 of this year, Berkshire’s total float reached $173 billion.

2. American Express, Coca-Cola, and Bank of America

Buffett bought large stakes in these companies during times of turmoil—market crashes or corporate scandals. These holdings have grown by over $100 billion since acquisition, excluding the substantial dividends Berkshire has collected.

3. Apple

Despite his longstanding reluctance to invest in tech, Buffett began buying Apple shares in 2016, saying he viewed it as a consumer brand with exceptional customer loyalty. At its peak, the investment was worth over $174 billion, before Berkshire gradually began reducing its stake.

4. BYD

Following advice from Charlie Munger, Buffett bet big on Chinese EV company BYD in 2008 with a $232 million investment. At one point, this stake grew to over $9 billion. Berkshire has since trimmed its position and now holds $1.8 billion in BYD stock.

5. See’s Candies

The 1972 See’s Candies acquisition was a turning point in Buffett’s investment philosophy. Munger convinced him to focus on quality businesses with competitive advantages, not just cheap ones. Berkshire bought the company for $25 million and, by 2011, had earned $1.65 billion in pre-tax profits from it.

6. Berkshire Hathaway Energy

The energy sector has been a stable cash generator. In 2000, Berkshire bought MidAmerican Energy for $2.1 billion. It was later renamed and expanded to include PacifiCorp and NV Energy. In 2024 alone, this division brought in over $3.7 billion in profit.

Costly Mistakes

1. Berkshire Hathaway (the textile company)

Buffett has called his original 1962 purchase of the Berkshire textile firm his “worst investment.” The business struggled and ultimately shut down in 1985. Ironically, the stock has since soared from around $7–8 to over $800,000, making it a “bad decision that turned out well.”

2. Dexter Shoe Co

In 1993, Buffett paid $433 million in Berkshire stock to acquire Dexter Shoe. He later admitted this was a huge blunder—he gave away 1.6% of Berkshire’s equity for a company that turned out to be worthless.

Buffett has also expressed regret over missed opportunities. He passed on early investments in Amazon, Google, and Microsoft—costing Berkshire billions. He also abandoned plans to buy 100 million shares of Walmart, now worth nearly $10 billion.

Before the pandemic, Buffett soured on bank stocks, dumping 500 million shares of Wells Fargo amid ongoing scandals—many sold at around $30 each. He also sold JP Morgan shares for under $100. Both have more than doubled since.

Insomnia is a nightmare when you toss and turn in bed, staring at the ceiling while time slips away. Instead of dwelling on your inability to sleep, focus on changing your daily habits to reset your natural body clock. Try these 8 suggestions!

Achieving a strong and toned physique requires a combination of a healthy lifestyle, regular exercise, and a balanced diet. Below is a detailed guide to help you implement these principles:

### 1. Balanced Nutrition with Adequate Nutrients:

   - **Protein-Rich Diet:**

     - Supplement your diet with protein from sources such as chicken, fish, eggs, soybeans, and pomegranate seeds to support recovery and muscle building.

   - **Carbohydrates:**

     - Prioritize complex carbohydrates from whole grains, oats, and vegetables to maintain energy levels and enhance immune function.

   - **Healthy Fats:**

     - Choose healthy fats from olive oil, flaxseed oil, and sunflower seeds to maintain cardiovascular health.

   - **Green Vegetables and Fruits:**

     - Include plenty of green vegetables and fruits to provide essential vitamins, minerals, and antioxidants.

### 2. Effective Exercise Routine:

   - **Cardio Workouts:**

     - Incorporate cardio exercises such as running, cycling, or swimming to burn fat and improve cardiovascular health.

   - **Strength Training:**

     - Focus on strengthening muscles with exercises like presses, pulls, and squats.

   - **Yoga or Pilates:**

     - Engage in activities that improve flexibility, enhance muscle strength, and reduce stress.

### 3. **Adequate Sleep:**

   - Ensure 7-9 hours of sleep per night to allow muscles time for recovery and growth.

### 4. **Hydration:**

   - Drink enough water daily to keep muscles flexible and reduce the risk of injury.

### 5. **Stress Management:**

   - Stress can produce cortisol, a hormone that may reduce muscle mass. Practice meditation, yoga, or artistic activities to alleviate stress.

### 6. **Weight Control:**

   - Maintain stable body weight to avoid uncontrolled weight gain, which could diminish muscle strength.

### 7. **Appropriate Rest Time:**

   - Muscles need time to develop. Patience and consistency in maintaining a healthy lifestyle are crucial.

Remember, sustaining a toned physique requires commitment and patience. Consult with fitness and nutrition experts to ensure that you are following a safe and effective regimen.

 The morning is an important time to start a new day with energy and a positive spirit. Below are some good habits you should implement in the morning to have a healthy and happy day:

1. **Wake up early:** Try to wake up early to have free time and a relaxed start to the day. Waking up with the sunrise can help balance melatonin levels and provide a refreshing spirit.

2. **Drink water:** Begin the day by drinking a glass of warm water to stimulate digestion and enhance kidney function.

3. **Exercise:** Dedicate some time to morning exercise to boost blood circulation, improve focus, and elevate mood.

4. **Have a balanced breakfast:** Breakfast is a crucial meal, so supplement your body with necessary nutrients. Consume foods rich in protein, fiber, and vitamins.

5. **Practice meditation and mindfulness:** Spend a few minutes on meditation and mindfulness to enhance concentration, reduce stress, and prepare your mind for the day ahead.

6. **Set a plan:** Planning your day in the morning helps you organize tasks and optimize your time.

7. **Read or learn something new:** Allocate some time in the morning to read or learn something new. This stimulates your thinking and enriches your knowledge.

8. **Quality time with family:** If possible, spend some time interacting and enjoying quality moments with your family.

9. **Cultivate positive habits:** Utilize the morning to establish positive habits such as journaling, practicing positive thinking, or working remotely.

10. **Savor the moments:** Finally, remember to relish peaceful moments in the morning. This helps you start the day in a good mood and with confidence in a wonderful day ahead."

Below are the things you should do to ensure safety if you're drunk:

"10 Things to Do When You're Drunk"

1. **Find a safe place**: Look for a safe location to rest if you're feeling intoxicated.

2. **Avoid driving**: Refrain from driving if you've consumed alcohol, as it's unsafe.

3. **Contact someone you trust**: Reach out to a trusted friend or family member to help you if needed.

4. **Stay hydrated**: Drink water to stay hydrated and mitigate the effects of alcohol.

5. **Eat something light**: Consume a light meal to help your body recover.

6. **Rest and relax**: Find a quiet place to rest and relax, allowing your body to recuperate.

7. **Avoid risky activities**: Steer clear of activities that could put you in danger, given your intoxicated state.

8. **Get adequate sleep**: If possible, get some restful sleep to aid your body's recovery.

9. **Use natural remedies**: Consider using natural remedies like consuming sugar, coconut water, or lemon juice to alleviate symptoms.

10. **Seek medical help if necessary**: If you're feeling extremely unwell or experiencing concerning symptoms, seek medical assistance promptly.

Remember, ensuring your safety and well-being is paramount when dealing with alcohol intoxication.