Why eggs are good for you

Aba Wilson-Morkeh – Health Coach

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They used to have a bad rap, but they are back in the popular superfood status. Turns out, their bad reputation was something of a misunderstanding. There’s actually a whole lot in that little 70-calorie package that’s really stellar for health. So if you’ve been avoiding eggs, here are five reasons to bring them back:

1. They’re one of the cheapest protein sources around.

Yes, even if you buy organic eggs. An egg costs less than 50p (organic closer to 30 or 40 p) and gives you six grams of high-quality protein. This means it has all the amino acids you have to get from food, in the same way that meat does. Protein is also thought to be the most satisfying of all nutrients. And remember that about half the protein is in the yolk, not just the whites.

2. They curb mid-morning cravings.

An egg snack can help remove cravings and keep you fuller for longer. Research suggests people who had eggs have lower levels of hunger hormones, and ate less for lunch (and, in fact, the whole day!) than those who had other carb snack or a cereal for breakfast

3. They do not clog the arteries

For several years, eggs were accused of raising your cholesterol and upping the risk for heart disease. It’s now understood that cholesterol from foods like eggs and shellfish is not the danger it was thought to be.

4. They are good for the eyes

Eggs are rich something called lutein, a yellow pigment that’s concentrated in the retina of the eye. Lutein helps protect eyes from macular degeneration, the leading cause of vision loss. It also guards against damage of everyday “blue light” that comes from smartphones, tablets, and computers. Though research on blue light is still slim, some worry that it may contribute to cancer risk, obesity, and eye disease. The egg’s lutein is found in the yolk– another reason to eat the whole thing, not just the white.

5. They help you maintain muscle mass.

From about the age of 30, we start losing muscle mass by as much as five percent a decade. Muscle loss can make you feel weak, reduce your stamina, and eventually increase your risk of debilitating falls when you’re older. Exercise, particularly strength training, will help you preserve some of that muscle, but getting enough protein is key too. Eggs contain high-quality protein that repairs muscles after exercise and helps rebuilds them. I usually recommend an egg meal after training.


The ups and downs of my 90 day challenge…

This was my second wave of #thesixpackrevolution and it started in January. I was committed to sticking to plan. This time I felt much stronger and was ready to face the burpees!!

I knew it would not be easy though because there was a birthday and a couple of celebrations to add to the mix. Imagine being on holiday and being a total teetotaler! I was also in Italy where I would normally succumb to at least one or two delicious pasta dishes and melt in your mouth pizzas! Indeed I was told that Naples makes one of the best pizzas and I would be mad not to try them!

That beautiful holiday was one of my biggest temptations ever. We nevertheless enjoyed it unscathed! It helped that the accommodation was self catering and indeed, it was part of the masterplan, so that I could prepare my delicious, quick and healthy snacks. Eggs, chicken, fish, cottage cheese, olives and vegetables were easy to obtain from a supermarket nearby.

After all this was my lifestyle and I was determined not to let anything ruin my challenge. Breakfast and lunch were sorted as I had my Herbalife with me – Life saver!

Dinners were easier than I thought. The highlight of my day was to search for restaurants that made simple grilled chicken or fish and side veg. No desert for me but then I knew I would have meal number 6 back at the apartment. My husband as usual was very supportive and did not offer me wine or prossecco!

The workouts were fun and easy to do too! I remember doing the abs, daily squats and press ups and Spartan bodyweight challenge twice in our apartment in Sorrento and once at the gym in our Naples hotel.

So anyway after holidays, we came home and was faced with more celebrations when our daughter arrived home after a long trip! But again I put my lean team mentality cap back on and managed it. Meal prepping and freezer stocking up meant no room for temptations. On the night when we went out, I picked a delicious Thai seabass steamed dish with ginger and veg.

So all in all, I would say the most challenging wave for me but it was thrilling at the same time. There were not going to be any excuses. I was determined to go around and hop over the obstacles, as Scotty would say.

So to me, having a fairly high social life means I need my 90 Day Challenges to keep me in check. Here is to my next Challenge to start in May and I cannot wait. Join me….. Lets do it!


Chilli and lime chicken salad…yum!

A real lunchtime treat, this tasty chilli and lime salad can be made in 5 mins if your seasoned chicken fillets have been grilled beforehand..

On a plate, add a pinch of baby spinach

cut up some brocolli spears

Add already cooked chicken to salad

Add tbsp low fat cottage cheese with pineapple as a dressing.  Delicious….enjoy !

 


Today’s quick sardine salad lunch

Ingredients:

Small handful of Lambs lettuce

1 Medium carrot – sliced

3 Sundried tomatoes

6 blueberries

Yes that’s it.  Made in 5 mins.  It probably looks too simple, but if you ever wanted something quick and light, this makes a good choice, if you love fish.  The raw carrots makes it crunchy too.

Yummy ! 🙂


Healthy snacking

I find it useful to have healthy snacks to hand.. This helps to boost my metabolism amongst other health benefits.

Today, for my mid morning snack, I had a mix of:

1 Satsumas

2 whole walnuts

4 Almonds

6 Blueberries

Yummy, satisfying and provides a mix of Vitamins, fibre, heart healthy fats and protein for sustainable energy.

Enjoy !

 


Simple Spring Salads

This simple salad will give you essential nutrients including Omega 3 fatty acids and your much needed phytonutrients.

It is simple, easy and quick to make.. You will need

100 – 200 g Smoked Salmon

Size of your palm of round lettuce to fill a side plate

Small handful of blueberries

Medium sliced bright red but firm tomatoes

Dressing – Light balsamic vinegar

You do not need a dressing, as there is flavour in the Salmon, so the dressing is optional.

Combine all ingredients on a plate and enjoy !


Janice… I almost gave up trying

pixlr_20161216164350380Janice, in her own words, ‘had given up hope trying to feel healthy again’ when she came to see me. She used to be very tired most of the time, and had a lot of issues with her health.  She could hardly walk unaided and certainly could not exercise or had the motivation or energy to do much by way of activity.

She was introduced to me by Maria, her carer in October 2016.  Since seeing me and improving her meals, the Herbalife nutrition and healthier lifestyle, her energy levels have improved and she now swims almost everyday.  She also does a full class of acqua aerobics.

Janice has since improved her metabolic age by 7 years younger than her actual age !