Good morning and Happy Wednesday! I hope you are having a great week so far.

I'm keeping this week's email short and sweet - I've just read some statistics that Wednesdays are the most productive of the week and you are all busy with heads down on a Wednesday! Apparently the least productive day is a Monday morning (obvious!) followed by Thursday and Friday afternoons. Let me know if that's true for you too!

If I can get organised enough then next week's email should be hitting you on a Monday morning :)

Food of the week

This week’s ‘Food of the Week’ is the humble egg.  Now, eggs have received a bad rep over the last few years – often overlooked for their fat content and deemed as bad for the cholesterol, people often shy away from eating eggs.

It was previously thought that eggs raised blood cholesterol levels - one of the main causes of heart disease. The yolk in a single large egg contains five grams of fat, so it was only natural for nutritionists to assume that eggs clogged up people's arteries, especially since they also contain dietary cholesterol. 
 
However, evidence is now showing that eating a lot of dietary cholesterol doesn't increase blood cholesterol.  A 25-year study revealed that people who consume two eggs each day with low-fat diets do not show signs of increased blood cholesterol levels. 
https://www.hsph.harvard.edu/nutritionsource/eggs/
 
So what does raise blood cholesterol? One of the main theories is that saturated fat does.  Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL (bad cholesterol) levels.  It so happens that eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.
 
Other benefits of eating eggs are below:

  • Eggs are great for the eyes.  According to recent studies, an egg a day may prevent macular degeneration and cataracts due to the carotenoid content, specifically and zeaxanthin.  Both nutrients are more readily available to our bodies from eggs than from other sources.
  • One egg contains 6 grams of high-quality protein and all 9 essential amino acids
  • According to a study by the Harvard School of Public Health, regular consumption of eggs may help prevent blood clots, stroke and heart attack.
  • Eggs are a good source of choline, which is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • Eggs contain the right kind of fat.  One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.  One egg (including yolk) contains 90 calories – a hardboiled egg is the perfect snack!
  • Eggs are one of the only foods that contain naturally occurring vitamin D, something most of us are deficient in if we don't get enough sunlight
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.  Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12. 

Having eggs for breakfast once or twice a week, a hard boiled egg for a mid morning snack regularly and having an omelette for dinner once a week is a way of bringing more eggs into your diet.  Having them as part of a full English breakfast is not what I'm promoting!

Try the following tasty breakfasts:

  • 2 eggs scrambled with one large slice smoked salmon and 1/4 avocado
  • 2 poached eggs on 1 piece rye bread
  • 2 eggs whisked with a splash of milk - pour into a medium heat pan with some melted coconut oil, sprinkle over some chopped veg - spinach,peppers, mushroom etc. Cook until bottom is set and top is still runny, then place under grill for 2-3 minutes until top is also cooked. Easy omlette!

Let me know any other ideas you have.

Have a wonderful week and see you soon!

 

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