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!

King Kale

If you are still yet to try Kale, now may be the perfect time! This nutritional powerhouse supports healthy skin, hair, and bones. With more nutritional value than spinach, Kale should definitely make its way onto your weekly shopping list if its not there already!!

Kales nutrients can help boost wellbeing and prevent a range of health problems. It contains fibre, antioxidants, calcium and vitamin K. As well as a good source of vitamin C and iron. Kale will not only add nutritional value but colour to salads and side dishes!

Kale Fast Facts!

- Kale is high in fibre and contains zero fat
- Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
- Kale is a great cardiovascular support
- Great detox food: the fibre and sulphur in kale helps to detoxify the body, keeping your liver healthy!

Kale’s versatility allows you to easily add to any of your meals throughout the day! You can enjoy it raw in salads or on sandwiches or wraps, steamed, baked, sautéed or added to soups and casseroles.

In salads: When using kale raw in salads, massage the leaves with coconut oil or olive oil. Then add your favourite spices or herbs to give them a boost of This begins the breakdown of the cellulose in the leaves and helps release the nutrients for easier absorption.

As a side dish: Sauté fresh garlic and onions in extra-virgin olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of Tamara and tahini.

Kale chips: Massage kale with extra-virgin olive oil or coconut oil and sprinkle with a combination of cumin, curry powder or chilli flakes. Bake at 275 degrees for 15 to 30 minutes to desired crispness.

Smoothies: Add a handful of kale to your favourite smoothie. It will add nutrients without changing the flavour very much so you will hardly notice it :)

Keep your eyes peeled for next weeks Superfood Series Post! I would love to hear what your favourite superfoods are! Comment below or leave me a message on facebook! ENJOY!

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html