Straight from the Journals: New study looking at eggs and cholesterol

April 18, 2013 By Leave a Comment

“Eating eggs gives you high cholesterol”. Everyone knows that, we’ve heard it for years from our families and friends, the media, and even medical professionals. The research on this issue is far from conclusive. Another study published in the March 2013 volume of the journal “Metabolism, Clinical and Experimental” adds another layer to this story.

The study compared two groups, one who consumed 3 whole eggs daily and the other who consumed an equivalent amount of egg substitute for a period of 12 weeks. The subjects were men with metabolic sydrome who were on a carbohydrate restricted diet (25-30% energy from carbs).

The results showed an increase in HDL (Good) cholesterol for both groups. The whole egg group had a greater increase in HDL (good Cholesterol) as well as greater reductions in totol and medium sized VLDL (very bad) cholesterol particles compared to the Egg subsitute group.  Insulin senstitivy markers were improved for both groups leading the authors to conclude that:

“Incorporating daily whole egg intake into a moderately carbohydrate-restricted diet provides further improvements in the atherogenic lipoprotein  profile (clot forming Lipids) and in insulin resistance in individuals with Metabolic Syndrome” 

A link to this study can be found here.

The demonisation of cholesterol and the notion that dietary cholesterol is a cause of heart disease is in my opinion a costly error of conventional wisdom and popular dietary advice.

The work of Peter Attia in getting to the bottom of this is tough going but essential reading if you want to fully understand this. Part 1 of his 10 part series on the topic can be found here. He wrote a much more accessable summary for marksdailyapple.com which can be found here.

 

 

 

 

 

 

I for one will not be curtailing my 3 egg scramble that I enjoy 3-4 mornings a week any time soon, and I certainly won’t be throwing away the yolk ‘because of the cholesterol!
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Baked eggs with spinach, green onion and bacon

January 7, 2013 By Leave a Comment

Ingredients

Ingredients
Olive oil
1 bunch English spinach, trimmed, washed, dried
4 rashers of shortcut bacon, chopped into small squares
2 garlic cloves, crushed
Melted butter, to grease
2 green onions, thinly sliced
1/3 cup (35g) coarsely grated cheddar
4 large free-range eggs

Method
Preheat oven to 180°C. Warm a small amount of oilve oil in a large pan, add the bacon and cook through
then add the spinach and garlic and cook, tossing the pan occasionally, for 2-3 minutes or until spinach just wilts.
Remove from heat. Season well with salt and pepper.
Spray or brush four 3/4-cup (185ml) capacity ramekins olive oil spray or olive oil.
Divide the spinach & bacon evenly among the ramekins. Sprinkle with green onions and cheddar.
Carefully crack the eggs (one by one) and then tip into the ramekins.
Season with salt and pepper.
Place the ramekins in a roasting pan. Pour enough boiling water into the pan to come halfway up the sides of the ramekins.
Bake in the oven for 8-10 minutes or until the white is set and yolk is still runny, or until cooked to your liking.
Remove ramekins from the oven and serve immediately.

Note: experiment with various ingredients to find what suits your tastebuds best!

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Scrambled Eggs, Bacon and Portabello Mushroom Recipe

May 17, 2012 By 1 Comment

Ingredients
2 large eggs
4-6 slices of bacon (nitrate free)
1/2 sliced portabello mushrooms sliced
1 tbsp olive oil or coconut oil

Method
Fry bacon to taste separately. Separately saute sliced mushrooms until tender. After mushroom are tender remove. Scramble the eggs in olive oil or coconut oil to taste. Remove scrambled eggs. Top scrambled eggs with bacon and sautéed mushrooms.

This breakfast is fantastic and keeps you satisfied until your next meal.

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Vitamin B12: For happy red blood cells

March 17, 2011 By Leave a Comment

Are you tired, fatigued, lethargic? Do you eat enough animal protein every day? If not then maybe you need to check your B12 levels…

Why do I need vitamin B12?

Vitamin B12 is essential for proper red blood cell formation, neurological function, and DNA synthesis as well as being another B vitamin required for metabolism.

Where can I find it?

This vitamin is found readily available in animal products, including fish, meat, poultry, eggs, milk, and milk products. It is generally not present in plant foods, but some foods (like the unfavourable carbs such as breakfast cereals and bread), are fortified with B12 so that vegetarians can make sure they reach their daily quota.

How much should I have?

2.4 micrograms (mcg) per day is required per day for both men and women (a little more during pregnancy and lactation like with most vitamins and minerals). To give you an idea of where you can get this from, a 100 g serve of salmon contains 4.9 mcg and a serve of beef sirloin has 2.4 mcg so as long as you’re eating the recommended protein every day at lunch at dinner from lean animal sources you should be reaching your required daily amount.

What happens if I don’t get enough?

Those at high risk of deficiency are vegetarians and people with intestinal disorders. Common signs of deficiency include anemia, fatigue, weakness, constipation, loss of appetite, and weight loss.

Neurological changes, such as numbness and tingling in the hands and feet, can also occur. As well as less common signs like difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. The neurological symptoms of vitamin B12 deficiency can occur without anemia, so early diagnosis and intervention is important to avoid irreversible damage

What happens if I have too much?

There have been no adverse effects found to have been associated with excess vitamin B12 intake from food and supplements in healthy individuals as any excess can be stored for years in the liver.

Supplementation

Essential for vegetarians and other people at high risk of deficiency, including older adults, people with anaemia and those who have GI disorders like Coeliac disease and Crohn’s.

So, all you need to remember is…

Make sure you get your intake of B12, even though it can be stored in the liver, it is encouraged that we have a daily intake of the vitamin by eating plenty lean animal protein every day! Vegetarians and coeliacs, ensure you’re having your supplements and maybe get regular check ups to ensure your levels are adequate!

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Vitamin B9 (Folate): The healthy baby maker

March 3, 2011 By 1 Comment

Ladies if you’re planning on making a baby, this is really important! And guys and gals, just for general health and wellbeing, make sure you’re meeting your folate needs in order to stay energised, avoid anaemia and decrease your risk of long term health issues.

Why do I need vitamin B9?

Both men and women need vitamin B9 (aka folic acid and folate) as it is needed for making healthy cells in the body… but for women who are wanting to be mums it is essential for preventing major birth defects. Adequate levels must be maintained both prior to and during pregnancy.

It is also used in making red and white blood cells so lack of folate can lead to anaemia!

Where can I find it?

Foods with folic acid in them include leafy green vegetables, fruits, egg yolks, dried beans, peas, legumes, nuts and seeds. So it is plentiful in the healthy foods we encourage.

Other less favourable foods are also fortified with folate but if you’re eating plenty of fresh and raw foods you won’t need to be worrying about fortification or eating unfavourable carbohydrates like bread and cereal.

How much should I have?

The recommended amount per day for men and women is 400 micrograms per day and for pregnant women, a little higher, at 600 micrograms. To put this into perspective for you, 5 spears of asparagus contains 100 mcg of folic acid, 1 cup of raw spinach also contains about 100 mcg and 1 large egg has about 25 mcg…

What happens if I don’t get enough?

Deficiency in pregnant women can cause neural tube defect in their babies, where there can be damage to the brain and spine, so it is essential to get enough folate pre conception and during the first 3 months of pregnancy. Supplementation for this group may be necessary.

Folate also aids in the production of red and white blood cells, so deficiency can lead to anaemia. Other signs of folate deficiency are often subtle and may include digestive disorders such as diarrhea, loss of appetite, and weight loss as well as weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, and behavioral disorders

Long term deficiency has implications in many diseases from Alzheimer’s disease to atherosclerosis, heart attack, stroke, osteoporosis, cervical and colon cancer, depression, dementia, and hearing loss,

What happens if I have too much?

There is no risk associated with too much folate from natural food sources, however supplementation above 1000 mcg per day has been known to interfere with B12 absorption and cause a deficiency of this vitamin.

Supplementation

Supplementation is recommended for women thinking of conceiving or currently pregnant but must not exceed 1000 mcg or 1 mg per day from artificial sources. This will ensure adequate folic acid for normal development of the baby but also keep the risk of neural tube and other birth defects low. For the general population, folate supplementation should not be necessary unless recommended by your doctor.

So, all you need to remember is…

Just make sure you’re sticking to the Ignite Way of Eating with plenty of green leafy vegetables, lean meats, fish and eggs, fresh fruit and legumes, a few nuts and seeds and you’ll be reaching your recommendation for folate with no worries! Mum’s to be make sure you get into the supplements.

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Vitamin B7 (Biotin): For healthy nails and hair

February 17, 2011 By Leave a Comment

Why do I need vitamin B7?

Biotin (B7) is a vitamin that’s needed for the formation of fatty acids and glucose, which are essential for the production of energy. It also helps with the metabolism of carbohydrates, fats and proteins, especially in the incorporation of amino acids. But the most interesting reason we need vitamin B7 is to give us glowing and shiny hair and nails…

Where can I find it?

Biotin is found naturally in food. Good sources include liver, cauliflower, salmon, bananas, carrots, egg yolks, sardines, legumes, peanuts and mushrooms.

Raw egg has a higher biotin content than cooked as the fragile B vitamin is destroyed by heat… but on the ironic flip side of this, raw egg decreases the absorption of biotin so it’s a double edged sword! Seek your biotin sources elsewhere (the other sources suggested above).

Biotin is also made in the gut by good bacteria…so any excess not needed by the body is let out in your urine.

How much should I have?

The recommended amount of biotin per day is 30 micrograms. This can be consumed by eating 30 g of beef liver or a couple of cooked eggs or 200 g of cauliflower per day… obviously these are quantified examples so make sure you mix it up and get a variety of foods every day. Chocolate also contains biotin but I am definitely not encouraging consumption of this!

What happens if I don’t get enough?

Deficiency is rare because of the production of the vitamin by the gut. Mild deficiency is easily treated using supplementation. It can be caused by the consumption of raw egg whites because they contain high levels of the protein avidin, which binds strongly to biotin, stopping it’s absorption. Eating 2 or more uncooked egg whites daily for several months has caused biotin deficiency that is serious enough to produce symptoms. Cooking the eggs denatures the avidin, while the majority of the biotin remains intact.

Some symptoms biotin deficiency include hair loss, conjunctivitis, facial rash, depression and lethargy.

What happens if I have too much?

There have been no reported incidences of toxicity even in large doses, so don’t worry about having too much.

Supplementation

Supplementation is available but generally only used in infants who are genetically deficient in biotin. I wouldn’t recommend individual biotin supplementation unless recommended by your health care professional or if you are eating raw egg whites on a daily basis.

So, all you need to remember is…

For shiny hair and healthy nails make sure you get your daily biotin boost by consuming a range or cooked eggs, fish, liver, vegetables and legumes. This will also help your body to store nutrients effectively and make fuel more efficiently.

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Vitamin B5: Let your food de-stress you!

February 3, 2011 By Leave a Comment

So why is B5 important for me? As we have been discussing over the past couple of months, all of the B vitamins (and all the water soluble vitamins in general) are essential for so many functions within the body! But you need to eat them everyday to reap the many benefits… If you have acne or are stressed (which I think we all are, right?), B5 may be an important little vitamin for you to make sure you’re getting enough of.

Why do I need Pantothenic acid?

B5 is one of the “anti-stress” vitamins but is also great for helping to relieve the symptoms of acne. It is also essential for metabolism of macronutrients as well as helping to fight allergies, secreting hormones and helping you keep healthy skin, muscles and nerves.

Where can I find it?

B5 can be found in higher doses in eggs, meat (specifically beef, kidney and liver), royal jelly and fish ovaries, avocado, green vegetables such as broccoli, mushrooms and nuts, legumes and yoghurt.

How much should I have?

The recommended requirement for B5 is 5 mg per day for men and women. You can ensure you’re getting this amount by eating plenty of vegetables with 1 – 2 eggs per day and/or some avocado as a minimum suggestion.

What happens if I don’t get enough?

Deficiency can result in acne and excessive pins and needles in the limbs. Deficiency is pretty uncommon in the general population but people with high alcohol intakes should make sure they replenish their B5 stores daily by eating pantothenic rich foods EVERY day. Other common symptoms include fatigue, headaches, nausea, tingling in the hands, depression, personality changes, abdominal pains and sleep disturbances.

What happens if I have too much?

Toxicity of pantothenic acid is unlikely but very high doses of the vitamin, when ingested may cause mild intestinal distress. So over intake of this vitamin does not seem to be an issue.

Supplementation

There are a few possible benefits of supplementation… It has been found to reduce the duration of morning stiffness, degree of disability, and pain severity in rheumatoid arthritis patients. It is also possible that supplementation may improve oxygen utilization efficiency and reduce lactic acid accumulation in athletes… so this is something we should definitely take on board! But as long as you’re consuming the recommended daily amount I wouldn’t suggest supplementation because you can definitely get all of your B vitamin needs from real food.

So, all you need to remember is…

Eat vitamin B5 rich foods every day, like avocado, beef kidney and liver, nuts and vegetables, to keep healthy vibrant skin, strong muscles and reduce fatigue!

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Vitamin B6: the natural sleeping pill

January 20, 2011 By Leave a Comment

Are you having trouble sleeping, have skin problems, prone to getting regular colds and flus and feeling pretty down? It’s possible you’re not getting enough vitamin B6 (or B complex vitamins in general!)

Today we look at the next in line of the B vitamin complex. As with the other B vitamins, it cannot be stored in the body so daily intake through your food is essential! This special little vitamin supports more vital bodily functions than any other vitamin due to it’s major role as a coenzyme in macronutrient breakdown within the body.

Why do I need vitamin B6?

B6’s main function is the metabolism of carbohydrates, fats, and proteins. It is also responsible for the manufacture of hormones, red blood cells, neurotransmitters, enzymes and prostaglandins. Vitamin B6 is required for the production of serotonin, a brain chemical that controls our moods, appetite, sleep patterns, and sensitivity to pain.

Among its many benefits, vitamin B6 is recognised for helping to maintain healthy immune system functions, for protecting the heart from cholesterol deposits, and for preventing kidney stone formation. B6 is also effective in the treatment of carpal tunnel syndrome, premenstrual syndrome, night leg cramps, allergies, asthma and arthritis.

Where can I find it?

This super vitamin can be found in a number of food sources so should be pretty easy to come by, especially if you follow the Ignite Way of Eating. Common sources include meats, vegetables, nuts and bananas. Cooking, storage and processing can cause some losses of the vitamin but it is much more stable in vegetables than in animal products, so focus on your daily vegetable intake for your B6 needs.

How much should I have?

The recommended intake of B6 each day is 1 – 2 mg/day. Your requirement increases as you get older… kids only need 0.5 – 1 mg/day compared to a 50 year old male who needs at least 1.7 mg/day. The foods that contain higher amounts of B6 include carrots, chicken, eggs, fish, avocados, bananas.

What happens if I don’t get enough?

Common symptoms include depression, vomiting, anemia, kidney stones, dermatitis, lethargy and increased susceptibility to diseases due to a weakened immune system. Kids suffering from vitamin B6 deficiency can be anxious and irritable, and in extreme cases may develop convulsions. A deficiency of vitamin B6 can quickly lead to insomnia and problems in the functioning of the central nervous system.

What happens if I have too much?

B6 is one of the few vitamins that can be toxic to the body. Doses up to 500 mg per day are uncommon but safe, but doses above 2 grams per day can lead to irreversible brain damage unless under the treatment of your doctor. It is hard to reach these high levels of B6 through food alone, if you are taking supplements ensure the B6 content is not over 500 mg (it should be about 10 – 75 mg/day).

Supplementation

Supplemental B6 is used as a treatment for nausea, morning sickness and depression. Pregnant women have an increased need for supplemental vitamin B6, as do patients suffering from heart disease or those undergoing radiation treatment. People on high protein diets also require extra vitamin B6 because of the increased need to metabolise the higher levels of protein. Other groups who need to consider higher intakes of this vitamin include those taking antidepressants, amphetamines, oral contraceptives, and estrogen as these medications affect B6 levels.

So, all you need to remember is…

Eat some eggs, carrots, fish, chicken, banana or avocados everyday to ensure you are meeting your B6 requirements and you will stay happy, healthy and sleeping sweetly! And be aware if you take supplements not to exceed 500 mg/day…

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Vitamin B2: Riboflavin

December 23, 2010 By Leave a Comment

Why do I need vitamin B2?

Vitamin B2, also known as Riboflavin, is the next water soluble vitamin we’ll be looking at and in the same way as vitamin B1, it cannot be stored in the body and needs to be replenished everyday through your food intake. This vitamin is used to help convert carbohydrates and fats into energy, to maintain the linings of cell membranes within the digestive and respiratory systems. B2 is also required for the vital task of activating another of the B vitamins (B6 or pyridoxine). A couple of other roles include assisting in the formation of red blood cells, anti-body production, cell growth and the adrenal glands.

This vitamin is also used in the treatment of skin disorders like eczema, dermatitis and acne as well as headaches and rheumatoid arthritis.

Where can I find it?

Foods that contain a good source of vitamin B2 include leafy green veggies, eggs, tomatoes, mushrooms, liver and kidney, oily fish, almonds, bananas, dairy foods and legumes. The richest sources are organ meats and foods derived from animals.

How much should I have?

The recommendation for vitamin B2 for men is 1.6 – 1.7 mg per day and for women is 1.2 – 1.3 mg per day. The richest sources of B2, like fish, eggs, organ meats and leafy vegetables, contain about 0.1 mg per 100 g serving, so as you can see we need to make sure we have a lot of variety in the food that we eat so we can get enough of the vitamin!

What happens if I don’t get enough?

Deficiency of vitamin B2 shows itself through the following symptoms: cracks and sores in the corners of the mouth, eye disorders, inflammation of the mouth and tongue and skin disorders.

What happens if I have too much?

Toxicity of vitamin B2 is very rare because if we eat too much of it, the body gets rid of it through the urine due to its water soluble nature. Some reactions that have been noted in people taking supplements in very high doses include itching, numbness, burning or prickling sensations, and sensitivity to light. Excess riboflavin removed from the body in the urine causes it to become bright yellow in color, which many people notice when they take B vitamin supplements.

Supplementation

Supplemental vitamin B2 is normally taken as a B vitamin complex, but as long as you’re consuming plenty of vegetables, eggs, fish and/or meat everyday you should be getting enough riboflavin into the body and not need to take additional synthetic sources.

So, all you need to remember is…

Vitamin B2 is really important for efficient break down of the food we eat into energy for the body to use, as well as keeping us headache free and keeping our skin healthy. Be sure to eat plenty of vegetables everyday as well as a few of the protein sources like eggs, fish, meat or dairy foods and you’ll definitely reach your riboflavin quota…

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The Water Soluble Vitamins: Vitamin B1

December 9, 2010 By Leave a Comment

Vitamin K finished off the fat soluble vitamin series last fortnight. Today we will start with the water soluble vitamins, so called because they dissolve easily in water and are absorbed in the intestine during digestion. The water soluble vitamins are not stored in the body, but are readily excreted through the urine resulting in the need for daily intake of these vitamins from food and/or multivitamin supplementation.

Why do I need vitamin B1?

B1, also known as thiamine, is important for in the breakdown of macronutrients (protein, carbohydrate and fat – you should all know these by now from the wonderful 4 week intensives!) in the body, especially converting carbohydrates and fat into energy. Every cell in the body needs this vitamin to be able to function properly, so it’s pretty important.

Where can I find it?

Foods that contain a good source of thiamine include egg yolks, fish, lean meats, nuts, avocado, legumes and yeast. The majority of colourful veggies and dairy contain smaller amounts of the nutrient but if consuming a diet high in fruit and veg, you’ll have no problem meeting the daily requirements. Whole grains and brown rice are also a good source of thiamine but we encourage our clients to decrease their intake of processed carbohydrates for optimum health. A high carbohydrate diet actually increases the requirement for thiamine as do antibiotics and oral contraceptives as they decrease the amount absorbed by the body.

How much should I have?

The recommendations for vitamin B1 are 0.8 mg per day for women and 1.1 mg per day for men. If you’re eating plenty of fruit at veg for lunch and dinner, as well as a little dairy here and there with your lean meats, nuts, fish and eggs you’ll definitely be meeting your vitamin B1 needs!

What happens if I don’t get enough?

Deficiency shows itself through the following symptoms: depression, poor memory, muscle weakness and stiffness, nerve tingling, burning sensation and numbness, tiredness, headache, loss of appetite and nausea. It can be caused by rapid weight loss with calorie restricted diets so make sure you follow the Ignite way of Eating to ensure you’re getting plenty of vitamin B1 rich foods into your diet!

What happens if I have too much?

Toxicity of vitamin B1 is rare due to it being a water soluble vitamin, but there have been a few cases of overdose in people who have B1 injections, but nothing to worry about if you’re just having the vitamin orally. Go for gold with you B1!

Supplementation

Supplemental thiamine can be useful in circumstances where vegetable and grain intake is low, especially in those with high alcohol consumption. It has a number of benefits in those with medical problems, such as improving glucose tolerance in diabetics. If choosing to take supplements make sure you choose a B vitamin complex to ensure you’re getting a balance of all the B vitamins.

So, all you need to remember is…

Vitamin B1, or thiamine, is an important part of just about every cellular reaction in the human body. It helps the body absorb food, normalises brain and nervous system function, helps to prevent constipation and fluid retention and even plays a part in preventing aging and depression. To reap the benefits, make sure that you are eating enough vitamin B1 from plenty of colourful fruit and vegetables, lean meats, fish, nuts and seeds, and poultry. All you need to do is follow the Ignite Way of Eating!

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