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Eggs and CHolesterol

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Back in the news recently has been the humble egg. At first it may sound like we’ve gone full circle on this as years ago it was advised to reduce egg consumption due to cholesterol concerns. However nutrition is never that black and white. 


The latest research was an observational study which means it shows us some possible associations but no clear cut “change a and get b” affects. 

It showed eating eggs could increase cholesterol levels. Each egg was associated with a 2.2% risk of CV disease. Sounds negative but let’s crack the egg 🍳.

Cholesterol is a nutrient that our body needs. It is used to build the structure of cell membranes. make hormones, help your metabolism work efficiently and cholesterol is essential for your body to produce vitamin D.

Consuming an additional 300 milligrams of dietary cholesterol per day was associated with a 3.2% higher risk of heart disease and a 4.4% higher risk of early death. Sounds scary in those terms but it’s all to be taken within context.

👉🏼This study was not an observational study rather than a randomised controlled trial which means it’s not gold standard evidence but there are interesting associations.

👉🏼We don’t have all the info on the diets/lifestyle of these people. It may be the eggs were being eaten in the context of a cooked breakfast or on top of a burger. Or it could be that it was an egg salad.

👉🏼The people who had the increase in cholesterol may have exercised less, been smokers or had a higher saturated fat diet. There are many variables that are not controlled for here.

👉🏼Genetics also play a role. Some people have a allele that makes them more sensitive to cholesterol. This could explain some of the studies results as well.


So should we all stop eating eggs? Hell, No. Eggs are nutritious and a good way to get protein, iron, zinc and even some vitamin D from (in some cases). Eating 3-4 eggs a week is still good advice to follow.
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Dietitian Advice, Kids Nutrition, Nutrition Education

Back to school lunches

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Back to School. It’s that time again. My girl loves having packed lunch is and actually I quite like knowing what she’s having. But it can become repetitive, so one of our aims is to get inspiration and vary each of the food groups. We always go for a carbohydrate option, some protein, raw veggies and fruit as the basics. Then we add in a few extras such a yoghurt, a muesli bar or some cake. Of course one of the biggest factors is what your child actually likes! It’s no good giving them beautiful looking nutritious food if the won’t eat it.
 
I’d love to say that we spend time each weekend baking for lunches or that we whip up spectacular salads each week. Truth be told, packed lunches are made quickly after dinner whilst I tidy up the kitchen, usually before I teach Pilates and while the kids run around the house like crazies. It’s doesn’t have to be complicated, but balance and variety are 2 of the keys 🔑.
 
Carbohydrates: Bagels, wraps, pitta, bread, baguette, crackers, rice, pasta, couscous.
 
Protein: tuna, cheese, ham, salami, peanut butter, cottage cheese, cream cheese, eggs, turkey, chicken, hummus.
 
Raw veggies: cucumber, 1/2 avocado (with a spoon), tomatoes, peppers, carrots, gherkins, olives, sweet corn, peas, mange tout, sugar snap peas, mushrooms.
 
Fruit: melon, apple, berries, satsumas, pear, grapes.
 
Extras: malt loaf, yoghurt, cheese portion, popcorn, cheesy biscuits, cereal bar, dried fruit bar, homemade flapjack.
 
 
 
 
 
Sandwich Filling Ideas:
Cheese and pickle 
Hummus and ham 
Egg and hummus
Salami and cream cheese
Avocado and cream cheese
Avocado and egg salad
Tuna and mayo
Mashed chickpeas, avocado and mayo
Peanut butter
Nut butter and banana
Cheese and marmite
 
Alternatives to Sandwiches:
Sushi (make a batch and use it for 3 days)
Pasta, rice or couscous  salads
Pizza Whirls – use your choice of toppings
Picky Box – crackers, cheese, veggies and let them make their own lunch at school
 
I’d love to hear your ideas! I share packed lunches regularly on my inst-stories so do give me a follow. 
 

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The truth about what dietitians do

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Being a dietitian is for me an amazing job, however it is also a very misunderstood job. With the rise of nutrition bloggers, wellness experts and a range of questionable nutrition courses springing up,  I guess the new kid on the block is always the most exciting. 

With it being Dietitians Week this week I thought it was a good time to remember what the heck dietitian’s actually do!

1.  Dietitians are evidenced based and have a legally protected title. So any old Joe Bloggs can’t set themselves up as a dietitian. They have to keep up to date in their specialist areas and do so many hours of continuing professional development every month. This is assessed by the HCPC (Health care professions council) and we can be struck off the register for malpractice. You can check if your dietitian is registered here.

2. It is a minimum of 3 years of training to be a dietitian, this includes biochemistry, physiology, nutrition, research skills and so much more. There are clinical placements where you work in a hospital/dietitian setting to really put things into practise. This means by the time a dietitian is qualified they have already been working and know their stuff. The way this differs to a registered nutritionist (also the good guys, I started out in nutrition myself!) is by the clinical work, the knowledge of disease states. 

3. Yes some dietitians work in hospitals or within the NHS, however many also work in other areas. This could be with the food industry, with councils, with food brands, in the media or in private practice.

4. It’s very much a food first approach and not all about supplements and selling products. You won’t find many dietitians pushing you to buy from them in a clinic setting.  In fact most of us are not that business savvy but are focused on the people/area we work for.

5. People focused is how most dietitians are. It is a very caring profession, a profession who really wants to help others, to get the right information out there and who work hard. All the ones I have met are always a lovely bunch of people who you actually want to spend time with. 

Look out for my post later this week on great dietitians to follow! 

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