Tweaklet #45 – Eggs

I love the humble egg. Such a perfect and complete energy-giving little package. And there’s a long list of health issues that they support – from protecting your skin and eyes from UV damage…. to improving liver and brain function.

Eggs are a wonderful source of inexpensive quality protein. They are high in omega-3s and fatty acids. All good things, Yet eggs are quite controversial!

For a long time, eggs were thought to raise cholesterol but clinical trials now indicate that they regulate cholesterol absorption and inflammation in the bloodstream.

It was suggested years ago that we should limit our consumption of eggs yet now studies show that eggs can overturn even very serious conditions like metabolic syndrome.

The most important part about eggs is making sure you buy free-range. It’s not just about using your buying power to vote against the disgusting and inhumane conditions of caged chickens – that’s super important – but nutritionally, free-range eggs are very different.

Free-range eggs contain one third less cholestero, one quarter less saturated fat, than eggs from caged chickens, They have two thirds more vitamin A, two times more omega-3, three more times vitamin E, and seven times more beta carotene!

And something else I’m in the process of researching is people’s sensitivity or allergies to eggs. I have it on good authority, but not yet verified, free-range eggs are more likely to be fertilised, as in a rooster strutting his stuff around his hens – and that fertilised eggs do not cause any sensitivity or allergy.

I’m still looking into this but meanwhile, it strengthens the case for buying the best kind of free-range farmers’ market eggs you can find.

And that’s today’s tiny food tweak from Tweaklets.

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Tweaklet #41 – Cholesterol: Natural Solutions

Cholesterol is a big subject and the cause of it isn’t just food related but today we’re just going to focus on some simple food tweaks that can help lower cholesterol.

Essentially the mix is including a range of healthy fats, quality vegetables
Firstly there’s olive oil which is loaded with heart-healthy saturated fats which has been shown to drop bad cholesterol levels.

Good old vegetables are next as they are nutrient dense and high in vitamins and minerals.

Nuts are great all-rounders in lowering all the bad cholesterol markers. And they are high in fibre and healthy fats. Seeds like flax seeds are also excellent for heart health.

Fatty fish like salmon are packed with beneficial omega 3 fatty acids which reduce inflammation and decrease cholesterol.

Then there’s spices like Turmeric and garlic that play their valuable part. Other vegetables like beans and legumes and sweet potatoes contain active cholesterol-lowering compounds. Avocados are excellent too, as are persimmons, that unusual fruit.

Green tea, which is rich in antioxidants can be used to good effect as can gluten-free whole grains. The usual things to avoid apply – caffeine, alcohol, processed foods, refined carbohydrates and trans fats. To help with cholesterol, like COQ10 and fish oil…….and essential oils that help lower and manage cholesterol levels.

Once diagnosed cholesterol is something many of us can manage successfully with some tweaks to our diet and it certainly can’t hurt to tweak things in that direction anyway.

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Tweaklet #29 Butter – It’s back!

There has been a lot of debate over the years about whether butter is good for you. Now that science wholeheartedly supports the notion of healthy fats, where does butter fit into the equation?

Butter, particularly that created from grass-fed cows (as opposed to grain-fed cows), is a very healthy addition to your diet. Good news butter is a good fat! It contains about 400 different fatty acids and a nice dose of fat-soluble vitamins too. The type of fatty acids in butter has been proven NOT to be associated with cardiovascular disease and, as we’ve talked about before, fats don’t make you fat!

Butter is a Saturated fat, which makes some people nervous, but again, good news! When it’s obtained from healthy sources and eaten in moderation, butter, like coconut oil, provides the body really good fuel and it helps stabilise blood sugar. Other components in butter have also proven to be immune boosters and disease fighters.

When butter received bad press many people turned to margarine but there is NOTHING natural about margarine. It was created in a lab and predominantly made of unhealthy trans fat, which clogs arteries, lowers GOOD cholesterol and raises BAD cholesterol. Plus anything unnatural isn’t recognised by the body and it simply can’t process it. PLEASE, and I am pleading with you, don’t eat margarine!

Instead, look for good quality, grass-fed butter or if you’re a non-dairy person choose coconut oil or ghee. Both are excellent healthy, natural alternatives.

It’s fun exploring these tiny food tweaks that can make all the difference to your health!

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