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Eggcelent News…

 

Nutritionist Larissa Beeby's advice on Eggs

Poached eggs – my favourite!

Ok I know that is a super corny title, but hey this really is excellent news and I couldn’t help myself!

This week eggs have been all the talk and not just because it is Easter next week, its because the Heart Foundation has released their new position statement on eggs (yes the chicken egg not Easter eggs).  The good news is that the Heart Foundation has relaxed their advice on how many eggs to eat each week.  However its important to remember that this advice is for people at high risk of heart disease.  The old advice from 1999 was just at three eggs per week and now they can eat up to six.  But again remember this is for people at high risk of heart disease (yes I know I am repeating myself but this bit is important…) If you are a healthy person, you don’t need to limit eggs in your diet.  Which alone is great news as eggs are a cheap high quality protein packed with carotenoids, vitamin D, B12, selenium and choline.

Now before you jump on the band wagon of those saying science got it wrong again, this isn’t the case here.  And I get why you might think that, as often with food and nutrition ‘the experts’ are often perceived to be saying one thing one day and the direct opposite the next.  However this isn’t how science works.  It actually evolves.  Because we aren’t all siting here saying Henry Ford got it wrong with the first car are we?

So this position statement released from the Heart Foundation involved a review of all the current research so over the years we have more research to look at therefore we now know more about eggs.  With recent evidence now showing that the effect of eggs on blood cholesterol is inconsistent.

However like most things its important to think about how you are eating these eggs.  If you are adding refined white bread, hollandaise sauce or frying them in coconut oil everyday then you are undoing the goodness of the eggs by making them into an unhealthy meal.

If you would like help with whole food meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

The beauty of Brazil nuts..

 

Brazil nuts are what you would call a nutritional powerhouse. It may seem a little overboard to call a nut this.  But these bad boys are chunkier than almonds and are packed with essential nutrients for our body.

Like other nuts Brazils are a great source of vitamin E as well as monounsaturated fats but here’s the thing that is special about Brazil nuts…..They are high in the mineral Selenium.  Most of our diets are naturally deficient of selenium due to our soil here in NZ lacking this nutrient.  However its essential for our immune and thyroid function and lucky for us, Brazil nuts are full of it.

So how can you add Brazil nuts to your diet?

Brazil nuts are surprisingly creamy (like cashews) but much more savoury (like cheese).  So you could add them to your pesto, make nut cheese or just do what i do, keep it simple and eat 2 a day!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Antioxidants – and why you should be eating foods contaning them!

Vegetables and fruit are your best sources of antioxidants!

Vegetables and fruit are your best sources of antioxidants!

So you have heard of antioxidants before.. right?  How can you not! These words are slammed on every food label possible form cereal and muesli bars to fruit and bread its hard to avoid hearing about them.  But do you actually know why we need to eat foods that are packed full of them?

To put it briefly (very brief in fact) antioxidants percent cell damage within our body which is caused by harmful molecules called free radicals.  We are exposed to free radicals through by-products of normal everyday processes in our bodies (such as the burning of sugars for energy and the release of digestive enzymes to break down food), when the body breaks down certain medicines and through pollutants.

Antioxidants include vitamins (such as vitamins C and E), minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are vegetables and fruits.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to keep this years New Years “Resolutions”

How to keep on track with your new years resolution.

Whats your new years resolution?

45% of adults make a resolution every year but only 12% actually achieve this goal.  Which unfortunately isn’t a very good hit rate.  However as we look forward to the new year its a great time to recognise some areas in our lives that need changing, and to have the willingness and motivation to actually do something about them.  While the idea of having resolutions or goals is great for some, I know many people do struggle to keep these going after January. The reason this is so common is because most of us do not set realistic, tangible resolutions in which we can hold ourselves accountable and truly achieve. In my own experience, I have learned that the feelings that come about when a resolution is not met are very discouraging and can set a negative pace for the months to follow. It can place us in a funk and also set in the feeling of “failure.”

So this year, I challenge you to skip the hype of new year’s resolutions and instead make real, tangible changes that you can achieve. Here are my own 5 ways to help you bring these changes to life!

1. Feelings to Actions

When coming up with your list of New Year’s resolutions, I encourage you to start with a list of feelings or states of being. How do you want to feel this year? How do you want to BE? Maybe you want to feel lighter, or more grounded, or maybe you want to feel closer to your friends. When we focus first on feelings, we get to the root of why we want to make a change. This then connects us to a meaningful motivating factor.

Now that you have your list of how you want the new year to feel and how you want to be in relation to your world, you can look at actions that will help you get there. When do you most feel those emotions, what people/places/activities bring out the state of being you’d like to embody? If you want to feel lighter, maybe one way of doing that is by reducing the amount of responsibilities you have, or cutting back on your workload. If you want to feel more grounded, maybe that means spending more time outdoors, or taking time to do something physically based more frequently such as Yoga. Want to be closer to your friends? Setting aside a day of the week to have a catch up or call one of your friends.

2. Write Them Down

Seeing is believing, right? Write your goals down on a piece of paper, post-it notes or even digitally.  Then place them in random areas around your home. On the fridge, pantry door, the bathroom mirror, in your car etc. Seeing your goals daily and reading them will help you stay motivated to fulfill them. Also, this ensures family and friends also see your goals and they can help hold you accountable if you start slipping.

As a continuation of this, if you have your goals beside your bed read them every morning when you wake up and every evening before you go to bed until you have reached your goal.

3. Make Your Resolutions Specific 

The more specific you make your resolutions, the more likely you are to reach your goal. It’s great to say, “I’m going to eat healthy this year.” I think that’s a fantastic goal. But, what does that mean? How will you keep track? Try to get detailed— “I’m going to avoid all processed sugar for 5 out 7 days a week.”   This way you can make even the most ambitious goals start feeling very do-able when you tackle it step by

4. Make Your Resolutions Time-Based 

We want these goals to have a deadline. Most of us have experienced the tendency to talk ourselves out of starting our resolutions, or to make excuses for why we haven’t reached our goals yet. So instead of “I will eat more vegetables” try “For the month of February I will add vegetables to every breakfast and also have one vegetable snack a day.

5.  Don’t wait until next year!

If you are serious about making changes in your life, start today as you do not have to wait ‘til the next January 1st to make changes. Every single day is a brand new opportunity for you to make positive changes. As Rachel Hunter once said, “It won’t happen overnight but it will happen.

If you want to kick start your nutrition in 2016 , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to keep on track this silly season

How to stay on track this Christmas

Christmas Day Brunch at our house.

For me Christmas is one of the best times of year.  How could you go wrong with good weather, friends and family, a Christmas tree and carols and amazing food!  While I believe in celebrating and am quite partial to a Christmas tart or two, its also important not to lose all your hard work throughout the year and you don’t want to be undoing your belt after every meal!  So heres a couple of little tips to get you through the silly season, so then you can have your Christmas Cake and eat it too.

1. Water.  This one is simpler, every time some one offers you a glass of water take it!  Not only are you hydrating but you are also slowing your alcohol intake!

2. Don’t right off the whole month of Christmas (or more!).  Just because you over ate on Christmas Day don’t right off all the days following.  Get up, head out for some exercise, drink a large bottle of water, and make yourself a nourishing breakfast based on vegetables.

3. Keep active. We are lucky here in NZ that Christmas is in Summer so what better time of year to get outside and active.  Grab a frisbee and head to the beach, head out for an early morning walk, or try that bush walk you have been meaning to do all year.

4. Seasonal produce!  How good are fresh raspberries right now, those little bad boys are going to make me broke as Im currently snacking on a punnet a day.  However, make the most of all the summer goodness in terms of fresh, local, seasonally produce.  Stone fruits, berries, asparagus, are all in abundance at the moment so go crazy and base all your meals around this goodness.

If you would like more help on nutrition and meal plans, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

 

World Egg Day

Bacon and Eggs

One of my favourite way to have eggs – bacon and eggs on a Sunday morning!

With this week being World Egg Day (yes that is a thing!) what better time than now to celebrate the humble egg.  Eggs haven’t always been received well in the world of nutrition, while it has never been contested that they aren’t a great source of nutrients, their cholesterol levels did lead to recommendations on limiting their consumption to just a couple a week.  However as nutrition is a science and we know science evolves with time so do our recommendations.  The good news (or great!) news is that we now know that cholesterol in our food isn’t a big influencer on our own cholesterol levels in our body, so an egg or two a day is fine in the context of a healthy diet.

Here are my top egg facts:

  • Eggs are a good source of omega-3 fatty acids.  While we normally think of fish, walnuts or LSA, one egg contains around 90mg, so if you’re having 2 eggs for breakfast then you get 180mg, which is a good contributor to the 500mg recommended a day (or 3500mg over a week)
  • Eggs are also a good source of vitamin B12, pantothenic acid, riboflavin, and folate. Plus they are also a source of vitamin A and E and provide iodine, iron, zinc and phosphorus
  • The colour of the shell (brown or white) is dependent of the breed of the hen and has nothing to do with nutrition value
  • A quick test for freshness is to check if the raw egg in the shell sinks in a basin of water. Fresh eggs stay at the bottom of the bowl while older eggs float because of the large air cell that forms in its base.
  • Eggs are a very economical food.  They supply high-quality protein and a variety of important vitamins and minerals at a very low price.

If you would like more help on nutrition contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to Cook Grains

Cooking grains from scratch can be a little off putting at first.  Because honestly who likes gluggy rice!! Or maybe you are keen to try buckwheat for the first time or you want to nail cooking (and saying) quinoa (keen-wa).  So here is your go to cooking guide

Brown Rice

  • Ratio: 1 cup of rice to 1.5 cups of water
  • Method:  Absorption
  • Cooking time:  30-45 min

Quinoa (Keen-Wa in case you missed it above)

Ratio:  1 cup of quinoa to 2 cups of water
Method:  Absorption
Cooking time:  12-15 minutes

Barley

Ratio:  1 cup of barley to 3 cups of water
Method:  Absorption
Cooking time:  30-45 minutes for pearl  or 90 mins for unhulled

Buckwheat

Ratio:  1 cup of buckwheat to 1.5 cups of water
Method:  Absorption
Cooking time:  10-12 minutes (plus soak over night)

Polenta

Ratio:  1 cup of polenta to 3 cups of water
Method:  Stirring
Cooking time:  15-30 minutes

Couscous

Ratio:  1 cup of couscous to 1 cup of boiling water
Method:  No cooking required
Cooking time:  3 minutes

Larissa

Director / NZ Registered Nutritionist