Egg-Cellent Eggs

Eggs, which have been a usual part of many people’s breakfast, definitely have a place on SophiaFIT’s Superfoods list. They are loaded with nutrients and as they can take up to four hours to digest, this protein can actually help you lose weight!!

Eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient our bodies require! They truly are the perfect food to be added into our diet!

One Eggs contains the following:
* Vitamin A
* Folate
* Vitamin B5
* Vitamin B12
* Vitamin B2
* Phosphorus
* Selenium

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc!

Along with containing all of the above, they are a great source of inexpensive, high quality protein with more than half the protein of an egg is found in the egg white!

Instead of loading you up with a plethora of facts about Eggs, I thought I’d just choose one!

Did you know that eating eggs can help you lose weight? I know this may come as a surprise to those who thought eggs were fattening or unhealthy, but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

The high level of protein in which eggs contain help keep you fuller for longer therefore decreasing the chances of you reaching for that mid-morning snack or over eating at lunch!

Don’t have time in the morning to cook your eggs?? Cook them the night before or meal prep on Sunday! Boiled eggs last for safely up to a week in the refrigerator after they were cooked or prep your omelette the night before whilst cooking your dinner!

It doesn’t stop there!! The use of eggs extends past the kitchen! Egg whites can be used for face masks to help tighten your pores and cure acne problems. For a quick and easy Hydrating Egg Facemasks all you need to do is combine 1 egg white , ¼ ripe avocado and 1 teaspoon yogurt!

Hopefully this weeks Superfood Series Blog has helped provide you some insight into how amazing eggs are! If you are stuck for ideas on how to incorporate eggs into your diet, both my Nutrition E Book & 7 Day Meal Plan Ebook contain plenty of recipes showing the versatility of eggs! Alternatively send me an email at sophia@sophiafit.com as we can work on meal plan together!

Fail to Plan. Plan to Fail.

I’m sure you have all heard this saying many times but it couldn’t be more true! Planning will help you stay on track with your weight loss goals, improve your health and might even save you money. If you find yourself wasting time in the kitchen, spending hours at night cooking dinner or want to stay on track with your 2018 health goals then meal prep is for you! The benefits of meal prep definitely out way those few extra hours on Sunday you spend cooking such as it will save money and help with achieving your goals.

The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways. If you really don’t have the time, opt for tinned tuna, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take no time to simply throw in a Tupperware.

Here are my top tips for Meal Prep!

• Invest in some quality Tupperware and ziplock bags! They will become your new best friend!
• Cook in large batches and store in the fridge or freezer to keep fresh for during the week plan ahead. Sit down and write a list of the meals you are going to cook and the ingredients you need
• Make a shopping list and STICK TO IT!!
• Set aside few hours a week to chop, cook and prepare your meals for the week!

Click here to download my Weekly Meal Planner!

My New Years Bundle contains both my ebooks that are filled with a range of delicious, easy & healthy meals that you can prep for the week! Subscribe to my mailing list to receive 50% OFF! Subscribe HERE!

How to break bad habits!

New Year, new goals, new habits! The new year is an exciting time for change! As we look forward to the year ahead we look to replace bad habits with better ones to help improve every element of our lives! By nature we are creatures of habits! Don’t get me wrong not all habits are bad! Good habits like regularly exercising and meal prep can form a foundation to a healthy life but its the bad habits such as over-eating on the weekend can sabotage your health without even realising!

So whether you’re battling through a dry January or trying to get over the holiday food hangover, here are a few quick tips to break free of unhealthy habits!

1. Remember the choice is yours! - Are you reaching for the third cup of coffee or piece of chocolate out of habit? No one “has” to do anything. Think of your “why” before making decisions.

2. Recognise the ritual and make it healthier - If you view food as a reward, try to replace it with a  treat, such as a short walk, a warm bath or 10 minutes of relaxing yoga

3. Create a rest routine - Make sure you look forward to getting into bed at night. Turn it into an experience you love, turn your phone to “do not disturb”, light a candle, read a relaxing book and learn how to wind down naturally without technology!

4. Make smart choices - Start with small, achievable goals. When you go out for dinner eat choose fish or lean meat with vegetables and have a cup of mint tea after dinner instead of dessert. REMEMBER: simple, small changes can make a huge difference!

5. Savour every moment, say “Cheers!” - Celebration and delight are incredibly powerful tonics. If you have some sweets don’t stress yourself out with guilt. Own it, trust yourself not to eat the whole pack, enjoy the celebration and then move on.

Are you are looking for guidance on breaking your habits and focusing on making 2018 a year of improving your health & fitness, then I would love to hear from you! Send an email to sophia@sophiafit.com for more info! Also make the most of my New Year Bundle Special where you receive both my Nutrition eBook & 7 Day Meal Plan! Subscribe to receive the 50% off discount code here!