Tuesday, 29 May 2012

Egg-sposed : Myths & Facts

Are eggs good for you? Are they bad for you? How many is too much? Can I only eat egg whites?

These are things I hear on a regular basis & there is so much misinformation about eggs so I’m going to start clearing it up!

Egg stats
  • a large whole egg contains roughly 6g of protein 
  • contains choline (essential for cell membrane function, neurotransmission, prevents homosycstine build up), lutein (essential for eye & skin health) and zeaxanthin (carotenoid important for vision) 
  • contains just about every vitamin and most minerals (except vitamin C)

Myth: Eating eggs raises your cholesterol levels.
Truth Dietary cholesterol found in eggs has little to do with the amount of cholesterol in your body. Roughly ¼ of your body's blood cholesterol comes from your diet and the other ¾ of blood cholesterol is produced by your body. In fact Saturated and trans fats have much bigger effects on blood cholesterol levels. Studies show that people with high cholesterol, eating one egg a day, have shown no increase in their body’s cholesterol levels.  

Myth: Eggs are better stored on the bench top for better cooking results
Fact: Refrigerating eggs reduces the risk of salmonella & keeps them fresh

Myth: Raw eggs have more protein than cooked eggs
Fact: A large egg contains 6g of protein served raw OR cooked
Fact #2: Cooked eggs have 40% more protein than raw because Biotin (found in eggs yolks) is a b complex vitamin essential for cell growth, the metabolism of fats, and energy production. Raw eggs eliminates biotin because of avidin (found in egg whites) is a biotin binding protein when consumed in its raw form, thus cooking the egg avoids the possibility of biotin deficiency.  

Myth: Egg whites have more protein & nutrients than whole eggs
Fact: FALSE!!!! Egg whites less protein than compared with a whole egg, most of the sodium and very little of anything else. Egg yolks are one of the most nutritious foods known to man! They contain almost all vitamins & minerals our diets require (minus Vitamin C). The whole egg is ALWAYS better from a nutritional point of view, period.

Whole egg (per 100g) Egg White (per 100g)
Protein 12.4g 11.6g
Energy 583kJ 204KJ
Fat 9.5g 0g

Myth: One egg every day too much
Fact: FALSE; majority of people can’t have too many eggs. Those with significantly high cholesterol would be limited to one a day. Eggs are an amazing source of protein & nutrients that our bodies thrive on.

Great ways to have eggs:
  • boiled as a snack 
  • scrambled with smoked salmon, spinach tomato & mushrooms for breakfast 
  • frittata with vegetables & a side of salad as a quick dinner
  • omelette packed full of your favourite vegetables at any meal

If you are struggling to get enough protein in your diet contact us at admin@naednutrition.com.au 

Friday, 25 May 2012

Figure Friendly Festive Food

How many people often avoid socialising when they are trying to lose weight? Most nibbles & party snacks will undo all your hard work that you have done during the week if you’re not careful so how do you get around it? One of the simplest ways is to host! You will have total control of the nibbles on offer & your guests will thank you when they don’t feel so sluggish & bloated afterwards and too aren’t undoing all their hard work either! Alternatively if you have been invited somewhere, offer to bring a figure friendly appetiser. 

Here are some Healthy Snacks to offer your guests:

Avocado dip
  • 2 large avocados, chopped
  • 1 small tomato, deseeded, finely chopped
  • 1 garlic clove, crushed
  • 2 tablespoons lime juice

  1. Place avocado blender & blend till smooth smooth. Add tomato, garlic and lime juice & serve

Hummus dip
  • 400g can chickpeas
  • 50mL lemon juice
  • 50mL olive oil
  • 1 big garlic clove, crushed
  • 2 tbsp tahini
  1. Wash the chickpeas and put them in a blender.
  2. Add the lemon juice; keep the blender going until it looks creamy.
  3. Add the olive oil.
  4. Blend until mixture is smooth.
  5. Add the crushed garlic and tahini, blend again.

Vegetable sticks

-carrot, celery, cucumber, capsicum etc.
-which every vegetables you can think of to cut into easy-to-eat vege sticks
-the more colours the more visually appealing.

Hint: Arrange dip & vegetable sticks on a plate so to look visually appealing & they will be a hit

Chicken Skewers

-for all the meat eaters this a great healthy nibbly that is quick & easy to make
-high in protein, no added fat & cooked on the grill
water (skewer soaked)
1 kg boneless skinless chicken breasts
1 tbsp crushed garlic
1 tsp ginger (crushed)
2 tbsps sake
2 tbsps soy sauce
1 tsp chili flakes

1.    Combine garlic, ginger, sake, soy and chili in a bowl and mix well.
2.    Cut chicken into bite size cubes and work through into marinade, then leave for 20 minutes.
3.    Thread chicken pieces onto skewers and cook on a grill.

Smoked Salmon on cream cheese & cucumber with dill

-Great flavoursome snack that is high in essential fatty acids, protein and electrolytes you won’t miss with this one!

Organic Popcorn

-this is great for the savoury people, all the crunch of crisps without the calories & fat to go with it
-Organic popcorn is a whole grain, high in fibre, low in fat & calories has no preservatives & additives

Fruit Kebabs

-for all the sweet tooths this is a great snack
-correct portion size & no mess for guests
-look great & taste great

These simple, healthy & delicious nibbles are sure to be a big hit even with those not watching their waistline! Enjoy :)
If you struggle to eat right make it simple for yourself with aMeal Plan Template. Or get a Personailsed Plan to get to your goals faster :) Need more information? Simply send me an email
P.S here is an even easier way to increase your nutrient intake right here

Wednesday, 23 May 2012

Improve Your Mood With Food!

Picture Source

Here are some simple ways to improve your mood with the foods you’re eating.  Avoid refined foods & increases whole foods is a simple way to help improve your mood & here are some more examples.

Firstly about our neurotransmitters Serotonin and Dopamine. 

Serotonin is an important neurotransmitter in multiple functions including regulating sleep cycles, influencing mood, learning, pain perception and the immune system When serotonin is too high you may feel sluggish, when serotonin levels are low you will have intense food cravings particularly for carbohydrates. To increase your serotonin ingesting foods high in it’s precursor (tryptophan) is the most simple way. Foods high in tryptophan include, turkey, cream cheese, ricotta, meat , poultry, and some seeds and nuts

 Dopamine is a neurotransmitter that controls the brains pleasure centre. When dopamine is low it may enhance boredom, lack of interest and motivation, poor communication and depressive activity. When it’s too high it may cause you to be more aggressive, take more risks and have distorted perceptions of reality. It too has a precursor called tyrosine, which is also a precursor to L-dopa, dopamine, norepinephrine and epinephrine. These are responsible for alertness, increased energy with quicker, more accurate reaction times. Tyrosine is found in eggs, meats, poultry, fish, nuts, seeds, legumes grains and avocados,

Endorphins are chemicals that the body releases to cope with pain, and promote a positive state. A food substance that is closely related is phenylethylamine, which is found in chocolate! Yes that’s right chocolate. Phyenylalamine unfortunately only lasts in the body from 10-20minutes when ingested and why so many people reach for chocolate when they are stressed.

Feeling cranky? When was the last time you ate?? Regularly eating & keeping and your blood sugar levels level with good quality protein, low glycaemic index foods, plenty of fresh fruits & vegetables & essential fatty acids will improve your mood dramatically.

Feeling anxious? Omega-3 fatty acids found in salmon, tuna, mackerel, avocado, nuts and seeds have shown extensive research support for both the prevention and treatment of clinical depression, mood and anxiety disorders. They are essential for brain and nervous system function and are required for myelin synthesis.

Other nutrients suggested to improve mood are magnesium, folate and other B vitamins,.

Gropper SS, Smith JL, Groff JL 2005. . Advanced Nutrition for Human Metabolism 4th Edition. Wadsworth  Publishing USA
Juhl, J 1998, Fibromyalgia and the Seratonin Pathway,  Alternative Medicine, Review, vol. 3, no.5, pp. 367-375.

Monday, 21 May 2012

Is eating healthy REALLY that expensive?

I often hear “Eating healthy is SO expensive” & “I can’t afford to eat healthy”. Let’s look into some food comparisons both individual sizes & in bulk amounts to give you some examples:

Food Choice
Mars Bar 53 g

Banana (200g)
Banana = $0.95 cheaper & 175g more in weight
Smiths Chips Individual Packs Salt & Vinegar 45g

Almonds (50g)
Almonds are half the price for 5 g more
Allens Jellies Party Mix Classic 500g

Apple Granny Smith 1kg
Apples are double the weight & $1.07 cheaper
Four N Twenty Sausage Roll Jumbo 6pk 700g

Avocado (300g)
Arnotts Vita Wheat Crispbread 9 Grain 250g

Avocado & crackers = $1.50 cheaper for the same amount of serves

Breakfast Options
Food Choice
Kelloggs Coco Pops Original 650g

Lowan Oats Quick Wholegrain 1kg

Oats = $3.44 cheaper with 350g more in a packet
Croissant (50g)
Ham (100g)
Cheese (40g)
Jalna Premium Yoghurt Vanilla 200g
Carmans Muesli Natural (45g)
1 x pear (150g)


Fruit, muesli & yogurt is $0.67 cheaper & is higher in quantity

Food Choice
Regular big mac meal
Big Mac
Regular Fries

Fish & Vegetables
Barramundi (150g)
Broccoli (150g)
Carrot (150g)
Sweet Potato (200g)
Bottle of water (600mL)

= $7.68
Fish & vegetables were $0.72 cheaper & a bigger serve
Red Rooster Family 
Meal 2 (4 people)

A whole roast chicken with a family-sized famous chips, large gravy, four corn cobs, garlic bread and a 1.25L Coke.
Stir fry for 4
Stir fry beef  (600g)
Birds Eye Thai Stir Fry Mix Corn, Bamboo, Brco, Bean, Car 500g
Fantastic Hokkien Fresh 450g
Masterfoods Marinade Honey Garlic Soy 375g
Mount Franklin Lemon Mineral Water Bottle 1.25l






Stir fry was $9 cheaper.

What I found very interesting is I couldn’t find prices for the fast food items & physically had to call the stores themselves, whereas all the other prices were very easily found on the Woollies website.

I know what I would be choosing not only for my health but also for my wallet!