10/10/2025

In Nutrition, Newsby Tarf Bodyfirst

Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

Crack Open the Power! Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

It’s World Egg Day, and we’re egg-cited to celebrate one of nature’s most perfect foods — the humble egg! Whether you like them fried, scrambled, poached, boiled, or whisked into pancakes, eggs deserve a standing ovation for how much goodness they pack into a tiny shell.

Let’s crack into why eggs are such a big deal for your body (and your taste buds).

1. A Little Egg, A Lot of Nutrients

One large egg has only about 70 calories, but it’s loaded with 6–7 grams of high-quality protein and over a dozen essential vitamins and minerals. That includes:

Vitamin B12 for energy and brain function
Vitamin D for strong bones
Choline, which helps your brain and nervous system stay sharp
Iron, zinc, and selenium — tiny minerals with mighty benefits

It’s basically a multivitamin in a shell!

2. Protein Powerhouse

Egg protein is one of the best kinds you can get. It contains all nine essential amino acids, the building blocks your body needs to repair muscles, make enzymes, and keep you feeling full.

That’s why athletes, gym-goers, and breakfast lovers alike all swear by their morning eggs — they fuel your day without weighing you down.

3. Heart-Healthy and Delicious

For years, eggs got a bad rap for cholesterol. But here’s the good news: research shows that for most people, eating eggs doesn’t raise heart disease risk. In fact, eggs can actually improve your HDL (“good”) cholesterol!

So go ahead — enjoy that golden yolk guilt-free.

4. Perfect for All Ages

From toddlers to grandparents, eggs are one of the easiest and most affordable ways to get quality nutrition. They’re soft, easy to cook, and can be added to almost any meal.

Scrambled eggs for breakfast? Classic.
Egg salad sandwich for lunch? Comfort food perfection.
Veggie omelet for dinner? Chef’s kiss.

5. Eggs Go With Everything

Think about it — there’s almost no dish that can’t be improved with an egg.

Add one to your ramen for extra protein.
Top your burger with a fried egg (you’re welcome).
Whip them into desserts, breads, and sauces.

Eggs are the culinary chameleons of the kitchen — endlessly versatile and always delicious.

6. A Global Favorite

World Egg Day isn’t just about breakfast — it’s about connection. Around the world, eggs play starring roles in cuisines from every culture:

Spanish tortilla
Japanese tamago sushi
Indian anda curry
French omelette
Mexican huevos rancheros

No matter where you’re from, everyone’s got their own “eggcellent” recipe to love.

So Let’s Celebrate!

Today, let’s raise our spatulas to this incredible little superfood. Whether you’re cracking a dozen for brunch or simply boiling a couple for a snack, remember — good things come in shells.

Happy World Egg Day!

03/01/202101/04/2021

In Nutrition, Newsby guest

Staying On Track During Lockdown

Staying on track during the lockdown

“You do not rise to the level of your goals. You fall to the level of your systems.” – James Clear, author of Atomic Habits.

What we can’t control?

Gym’s closing.

What we can control?

Our Mindset.

This is probably going to be the biggest factor in overcoming any obstacles over the next month. We’ve been through two lockdowns already and with gyms set to close a third time, it’ll only be a struggle if we allow it to.

Instead of expending your precious energy in the gym, we can spend this time creating a bulletproof mindset to ensure that we can come back mentally stronger.

Some new hobbies that I would advise taking up include reading, meditation, and journaling.

Sleep Hygiene

If you can maintain a consistent time for going to sleep and waking up, it’s linked to a whole host of benefits. Your daily sleep routine habits influence your quality of rest, general day to day energy, and cognitive performance.

If you can maintain a consistent time for waking and going to bed, bonus points for including a pre-bed routine, better health outcomes are a result of just a little extra planning.

Look up circadian rhythms (fancy words for our bodies’ internal 24-hour clock) and you’ll get a better insight into why.

Food Quality and Calorie Intake

Your body needs calories for energy. But the overconsumption of calories relative to your respective activity levels will lead to weight/body fat gain.

So if you’ve never tracked your calorie intake before, it could be a good idea to start and that can give an insight into why you could be losing, maintaining, or gaining weight. Myfitnesspal is the app of choice, for any smartphone user.

Also, calories are not the only piece of the puzzle here. Yes, they are ultimately what it comes down to when we are looking to lose/gain weight, but you should also be making sure that you consume a variety of good wholesome nutrient-dense foods.

Having a broad spectrum of fruits, vegetables, whole grains, and legumes will lead to much better health outcomes, ensuring that we are not only fuelling our body. But ensuring that we are getting in a full panel of vitamins and minerals too, will be highly beneficial when looking to keep our immune system strong and our overall health in check.

Productivity

Yes, I know what your thinking. This is the perfect time to binge-watch one of the hundreds of different series on Netflix, or even browse social media for hours upon hours a day.

While this does sound enticing to some, it is not the most productive use of our time and will ultimately lead to our screen time going through the roof. Something that our minds will not enjoy.

So what can you do instead?

You could be investing more time in yourself, which previously would have been something unthinkable. Maybe this can be upskilling for work and helping you chase a promotion, new job? Or this time can be used to take up new skills, hobbies, or interests that could have seemed alien to you before.

Our minds love a challenge and will only benefit from learning more. The worst-case scenario is that you end up not enjoying it and finding a different said hobby or skill to do with your time.

Something as simple as going for a walk with a friend or listening to a podcast/audiobook is a great way to make use of your time, learn something new, and increase your overall energy expenditure (bonus points for getting it in during daylight, away from your work, home environment).

Not every single second of our day has to be 100% productive, but instilling some good habits like these, can only be beneficial.

Activity levels

Some big advice I’d give would be to hit a daily step goal. While not everyone will have the benefit of getting outside for as much time as they’d like to. Setting yourself a daily step goal is a great way of keeping your general activity levels consistent.

Most smartphones, watches, and/or fitness trackers have built-in pedometers that measure your step count/activity levels for you without you even needing to do anything.

There are also apps you can download for this, simply search step-counter/pedometer in your app store and choose your preferred app of choice.

Remember what we said about going for a walk with a friend or listening to a podcast/audiobook? That’s one way of increasing activity levels.

If you still don’t have the time or miss training in the gym even though we cannot supply that for you, what we do have on sale soon is Bodyfirst adjustable dumbbells that range from 2-24kg or 5-40kg in 2kg increments.
These a great way to ensure that you can still have some form of progressive overload and can bring a small piece of the gym home, rather than having to use general household items.

Graham Keenan
Personal Trainer & Coach
(Instagram @grahamkeenan_)

02/11/202001/04/2021

In Nutritionby guest

6 Protein Myths You Need To Stop Believing

Chances are you’ve snacked on a bar or knocked back a post-workout shake at some point in your life. If not, how have you managed to miss the ever-growing trend that is protein?! This macronutrient ringleader can be found in many foods and now, with its popularity rising, the market is awash with snacks and treats packed full of the stuff like protein bars.

Despite its popularity, protein is still a bit of a mystery to many. So, we thought we’d bust a few of the myths and spill the beans on this popular nutrient.

1) Protein will make you fat

As a macronutrient, protein is a source of calories and, as you know, eating too many calories leads to weight gain. It’s as simple as that, really! Consuming the correct amount of protein as part of a balanced diet will not make you fat. It’s all about balance, ladies and gents.

2) You can only get protein from animal-derived foods

Red meat, fish, eggs. All great sources of protein, right? Well, not if you’re a vegan. But, believe it or not, vegans can still get their protein fix without consuming animal-derived foods. From beans and veggies to tofu and soy-based products, there are so many options for those following a plant-based diet.

3) The more protein, the better

You can have too much of a good thing, you know! The body can only actually utilise around 25-30 grams of protein at once so filling up on this macronutrient doesn’t necessarily mean you’ll benefit more. Next time your gym buff mate shows off about their protein intake, set them straight!

4) You only need protein if you work out

Big fat nope. Protein is so much more than a fad food eaten by meat heads and gym bunnies. Alongside carbs and fats, protein is an essential macronutrient that everyone needs to consume as part of their daily diet.

5) Protein shakes make you fart

Ah, the famous protein fart. Unfortunately, you can’t point the finger at your protein shake! Protein itself isn’t the issue here. But consuming excess amounts of protein can cause extra smelly wind – nice. When you consume more than the RDA, the excess protein heads straight to your colon, where gut microbes begin to feast on it. This makes the body produce hydrogen sulphide gas, the root cause of those whiffy farts.

6) Protein is best consumed straight after a workout

Now, we’re not against a post-gym shake. But it’s not the only time you should be packing in the protein. Experts recommend consuming small amounts of protein regularly throughout the day. Not only does this help keep hunger pangs at bay but, as mentioned, the body can only absorb 25-30 grams at one time so packing it all into one snack or meal isn’t beneficial.

20/03/201526/06/2024

In Nutritionby guest

Coconut Oil Facts

The Truth About Coconut Oil: 10 Facts You Need To Know

Coconut oil is one of the few foods that can be classified as a “superfood.” Its unique combination of fatty acids can have profound positive effects on health. This includes fat loss, better brain function and various other amazing benefits.

Here are the top 10 health benefits of coconut oil that have been experimentally confirmed in human studies.

1. Coconut Oil Contains a Unique Combination of Fatty Acids With Powerful Medicinal Properties

Coconut oil has been demonized in the past because it contains saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated

However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth

Additionally, coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak.

No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are so-called long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

2. Populations That Eat a LOT of Coconut Are Among The Healthiest People on The Planet

Coconut is kind of an “exotic” food in the Western world, primarily consumed by health conscious people.

However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.

The best example of such a population is the Tokelauans, which live in the South Pacific.

They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.

These people are in excellent health, with no evidence of heart disease