Let be very clear here!  Eggs are good for you!  For many years there has been a myth that eggs are high in cholesterol and therefore BAD for you!!  It has been found that there is no apparent association between the amount of cholesterol in the diet and level of cholesterol in the blood, no matter how much or how little animal fat is in your diet.  Obviously don’t go overboard consuming ‘all the eggs’, moderation is key here, but there is no need to be avoiding the consumption of these animal fats.

Eggs are like nuts – they are natures vitamin pills!  Did you know that the protein in an egg is 90% absorbed by the body verses meat which is only 65%?  They actually contain essential nutrients which help your liver to regulate blood cholesterol levels, they contain a unique lecithin, which is a fat dissolving agent, protecting the body against fat building up in the arteries. These are just a few reasons why eggs are good for you, I think we can safely say “yep they are!”   So much so that in 2006 the Heart Foundation in Australia recognised that eggs were not as bad as they first thought, and have given “the egg” their tick of approval!

Like everything which we consume within our diet, there are good eggs and lesser quality (bad) eggs!  Sadly, there are poor unhappy chooks out there, eating pellets, living in cages and being injected with growth hormones, these guys through no fault of their own are producing lesser quality eggs.  But there are also happy chooks out there, they happily run around paddocks, looking for food and generally enjoying themselves and guess what? They lay delicious free range, nutrient packed eggs which can commonly be found in health food stores, selected supermarkets and local butchers. Where possible try to choose the free range or even organic free range eggs, I guarantee you can taste the difference.

If you would like to understand more about the ins and outs of what causes Cholesterol, (given we have debunked the Egg myth) feel free to ask any of your ALTA trainers in the gym, or alternatively feel free to borrow the Lab to Table book from the ALTA Library.  Cyndi O’Meara discusses all aspects of making better choices for your table, its a great read and will make you think twice when taking shorts cuts with your food choices.

By our very own Will Dutt! 

We all know how important it is to do everything we can to look after our blood pressure. High blood pressure is the leading cause of death, not only in Australia but the entire world, read on to understand the science behind it!

Blood pressure is the amount of forced blood ejected from the heart to the rest of the body with each heartbeat. Having high blood pressure, or hypertension, is a common risk factor for cardiovascular diseases (CVD), including heart attacks and strokes.

It is important to regularly check your blood pressure to monitor for any changes or underlying heart or vascular complications. There are two numbers you need to be aware of when looking at your blood pressure reading, your systolic blood pressure (SBP) and diastolic blood pressure (DBP). Systolic blood pressure is the pressure the heart exerts with each contraction and diastolic is the pressure the heart exerts as it relaxes. Of the two, systolic blood pressure is the more important number to keep your eye on. A blood pressure reading of 120/80 is optimal – note this can vary between person to person and depending on your level of activity.

The good news is there is a lot we can do to control or lower our blood pressure. While we can’t change our age, gender or ethnicity, we can focus on eating a whole food diet and engaging in regular physical activity.

Eating a diet which is plentiful in fruits, vegetables, nuts, seeds, legumes and whole grains (ie – oats, quinoa, brown rice, whole wheat or rye bread) is beneficial for lowering blood pressure while reducing salt and saturated fats in our diet further lowers our risk of cardiovascular diseases. Heart healthy tip! Opt for a low-salt alternative and swap added salt for natural herbs and spices.

Aerobic exercise can reduce the rate in which our blood pressure rises and the risk of developing hypertension. This benefit can last up to 22 hours following exercise, with longer term benefits seen within 4-weeks of a regular exercise program. The key here is to be consistently active, the wise old saying “if you don’t use it, you lose it” stands true.  Aim for 20 – 30+ minutes of moderate aerobic exercise, such as walking, jogging, cycling or swimming, at least 3 – 4 days per week and don’t forget to add 1 – 2 days of resistance exercise for additional musculoskeletal benefits.

For more information chat to us and visit the Australian Heart Foundation and Better Health Channel.
Disclaimer – please consult your medical professional prior to engaging in any new dietary or physical activity programs.