Should you Eat Egg Yolks?

I get asked this question a lot, “I’m not sure if I should be eating whole eggs or just the whites. Are whole eggs healthy or unhealthy?

It’s a great question! Recommendations have gone back and forth for many years. For healthy adults, whole eggs can be part of a nutritious diet and contribute healthful benefits. However, depending on your goals, you may benefit from including both, whole eggs and egg whites, to meet your protein and fat needs.

An egg (whole) is a nutrient-dense food rich in vitamins, minerals, iron, and carotenoids. Their biological value (BV) of 100 means your body is able to utilize 100 percent of the protein (egg whites have a BV of about 88). On that note, almost half of the protein content is in the yolk.

Eggs are a good source of choline, an essential nutrient for brain development and memory. They are also one of the few foods that contain naturally occurring vitamin D. With disease-fighting lutein and zeaxanthin, they may reduce the risk of macular degeneration.

So, that’s all good stuff. Their bad reputation stems mostly from their cholesterol content, and its perceived effect on heart health. Originally, it was understood that dietary cholesterol had a strong influence on serum (blood) cholesterol. However, several recent studies indicate otherwise. Harvard School of Public Health states, “A solid body of research shows that for most people, cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet.” In other words, consuming saturated and trans-fats show a stronger correlation in increasing serum cholesterol, than consuming dietary sources of cholesterol.

The American Heart Association also gives the green light on eggs, however they hold their suggested daily cholesterol limit at 300mg (one large egg contains about 180mg).

It’s worth mentioning that most of the study participants consumed one to two eggs per day, so it’s unclear if greater consumption would have a negative impact. Also, those having difficulty controlling their LDL cholesterol and/or those with diabetes should consult with a Registered Dietitian for individualized recommendations.

The verdict: Whole eggs are healthy. Eat the yolk!

By: Stephanie Brust, MS, RDN, LD/N



Goodrow EF, e. a. (2006). Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. The Journal of Nutrition , 136 (10), 2519-24.

Hayes JH, e. a. (2003). Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease. Mayo Clinic Proceedings , 78 (11), 1331-6.

Katz DL, e. a. (2005). Egg consumption and endothelial function: a randomized controlled crossover trial. International Journal of Cardiology , 99 (1), 65-70.

Njike V, e. a. (2010). Daily egg consumption in hyperlipidemic adults – effects on edothelial function and cardiovascular risk. Nutrition Journal , 2 (9), 28.

Zeisel, S. (2004). Nutritional importance of choline for brain development. Journal of the American College of Nutrition , 23 (6 Suppl.), 621S-626S.

5 Fit Tips for the Holidays

Holiday weight gain between Thanksgiving and New Year’s can be up to an average of five pounds!

This might not be the best time to aim for weight loss. However, that doesn’t mean you should go all-out the next few weeks, and then try to start fresh in the new year, either.

Here are five tips to help you indulge mindfully:

Tip # 1: Be picky. You may have family and friends bringing you treats at every turn. You may have work events, celebrations, and friends’ parties to attend. You may have goodies that only come around one time per year. You may have traditions that include special foods. The list can go on and on, but be picky. Choose what you enjoy the most, and enjoy it. You don’t have to forgo your favorites, but skip your not-so-favorites, so you are limiting the extra calorie impact.

Tip # 2: Savor each bite, eating slowly. Take smaller bites. Place your utensils down in between bites. Notice the colors, smells, tastes, and texture of each bite. Lengthen the time it takes to eat the treats, traditional meals, or holiday specialties. Savoring a smaller amount of the foods we love can be just as, if not more, satisfying that eating more of the same foods. When we eat rapidly, we often miss our body’s fullness cues, and end up feeling stuffed and uncomfortable. Eating slowly is a great way to enjoy the foods without the discomfort, and helps prevent over-indulging.

Tip # 3: Offer to bring something you enjoy. This is something I personally tend to do year-round when attending a party. I happen to enjoy eating vegetables, and lighter fare, which is often hard-pressed to find at many events. My go-to options: hummus or guacamole with veggie sticks and chips; a vegetable side dish or salad; or a fruit bowl for dessert.

Tip # 4: Focus on the holiday experience. Food is often a central focus of many gatherings, however that is not what leaves a lasting impression. Realizing that it is a special time to enjoy our relationships with friends and family, experiencing our traditions or creating new ones, and sharing memories that last a lifetime.

Baking and decorating holiday treats with friends or family is a perfect example. The laughs and memories created during the process will stick with you longer than the taste of a decorated sugar cookie.

Tip # 5: Don’t skip your workouts or physical activity. Whether you indulge more than you planned, or keep it within moderation, exercise has more benefits than just burning off those calories. Moving your body is something you do for yourself, not in spite of yourself. Do it to feel good (hello endorphins), to help aid in digestion, to keep your energy up, but not as punishment for having an extra cookie. If you end up skipping or missing a workout, don’t fret. Just pick up where you left off. It’s a slippery slope when you start to “slack” and justify, “I’ll just wait until the new year to start fresh.” No matter what, there will be an opportunity to improve in the new year, but it doesn’t have to be all or nothing.

If you’re looking for accountability and/or a customized plan to fit your lifestyle, we have several options to fit your needs! As always, you can schedule a complimentary 15-minute consultation to see if there’s a right fit for you.

Stephanie Brust, MS, RDN, LD/N

Top 10 Everyday Superfoods


What is a superfood? It’s a nutrient-rich food considered especially beneficial for health and well-being. These powerhouses pack large doses of antioxidants, vitamins and minerals. Many are different colors, each containing a different nutrient profile, so it’s advantageous to consume a variety.

What are the benefits? There are many benefits for including superfoods into your diet on a regular, even daily, basis. They help fight diseases such as cancers, heart disease, autoimmune disorders, and more. Most superfoods naturally reduce inflammation – the root of many illnesses. Chronic inflammation can also lead to pain and stiffness in muscles and joints. Superfoods are typically lower in calories, and higher in nutrients than many processed foods, which can help support a healthy weight.

Top 10 Everyday Superfoods

While some superfoods are exotic and may be challenging to find in your local grocery store, that’s not the case for this list of “everyday” superfoods. These top 10 are meant to guide you toward easy to find superfoods that you could fit into your everyday life.

  1. Kale: High in Vitamin K and A, this leafy green also contains antiviral and antibacterial properties. Bake them into “chips”, saute for a side, or blend it raw into a smoothie.
  2. Quinoa: It is one of the few plant-based sources to get a “complete” protein. It’s also high in fiber and low-glycemic. Enjoyed both warm and cold, it makes a great side as a pilaf or salad.
  3. Chia: High in omega-3’s and fiber, these tiny seeds pack a big punch. Sprinkle a couple tablespoons on a salad or yogurt, or blend into a smoothie.
  4. Brussel Sprouts: They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. Cut them in half and roast or sauté them with olive oil, salt and pepper.
  5. Spinach: This immune-boosting, vision and bone-protecting leafy green is high in Calcium and Vitamin K. Enjoy it raw in a salad, wilted as a side, or blended in a smoothie.
  6. Salmon: You’ll get all the heart-smart omega-3s you need in a day from just 3oz. Raw sushi, grilled, or baked – it’s all delicious.
  7. Garlic: A delicious-tasting, anti-inflammatory food that has heart health and circulatory benefits. Add to a variety of dishes raw or cooked for seasoning.
  8. Avocados: A healthy fat that keeps you satisfied, and has more potassium than bananas! Top a salad, sandwich, or toast with a couple slices. And of course – make guacamole!
  9. Walnuts: Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, and omega-3 fat that’s been shown to improve memory and coordination. Enjoy a small handful for a snack or toss a few in your salad or yogurt.
  10. Berries: They are loaded with antioxidants and phytochemicals that help prevent cancer, and full of fiber to keep blood-sugar steady. Acai is one of the highest in antioxidants. You can eat this sweet treat as a snack, on top of yogurt, blended in smoothies, or as a dessert.

Fresh Nation incorporates many superfoods into all of their menu items. If you are looking for convenient options to get your superfoods in everyday, Fresh Nation is launching prepared meals to go. You can pick up multiple meals and have nutritious lunches and/or dinners all week! More details coming soon. Make sure you are on our mailing list so you can stay informed.

Personalized nutritional services available for specific dietary recommendations. To schedule a complimentary 15-minute informational consultation, email Stephanie Brust at

Stephanie Brust, MS, RDN – Registered Dietitian Nutritionist

First Look: Fresh Nation Review Palm Beach Post

People have asked for a link to our review from earlier this year. We thank all our supporters for their kind words.  We have over 80 Facebook reviews and we are batting 1000, all 5 star.  We extend our hours this week, Mon-Fri, 8 am to 8 pm. Next week we launch packaged meals.

Click here or image below for review.

10 Health Food Swaps That Do More Harm Than Good

Excellent article below on healthy food substitutions that do more hard than good.  One of the experts quoted is Fresh Nation’s dietitian, Stephanie Brust.

By Mary Martin   |   Friday, 23 Jun 2017 06:13 AM

When it comes to eating healthy foods, some may be more deceptive than others. Sure, we know that a piece of fruit is better than a cupcake to satisfy a sweet tooth, but why is lean turkey breast better than pork? And what about granola, gluten-free, and non-dairy products.

The answer, it turns out, is that some of these so-called “healthy” food substitutions do more harm than good, experts say.

For instance, gluten-free foods are sometimes pushed to boost digestive health and promote weight loss, but aren’t always the healthiest option for those without celiac disease.

“Those with Celiac disease must avoid gluten, but now it has become a trendy thing to do,” registered dietitian and nutrition coach Stephanie Brust tells Newsmax Health. “[But] often, gluten-free items contain more additives to replace the function of gluten. Just because a cookie is gluten free doesn’t make it a healthy cookie.

Elizabeth Snyder, a dietitian at the Ohio State University Wexner Medical Center, adds that gluten-free foods are actually denser, and higher in sugar, fat, and harder-to-digest carbohydrates per serving than conventional foods, according to “Eat This, Not That.”

Here are other common food swaps that are actually doing more harm than good.

Granola for cereal: 70 percent of Americans view granola as healthy, according to a poll commissioned by The New York Times. Unfortunately, only 30 percent of nutritionists feel the same. Why? Granola is basically cereal with sugar on it. Many granola products actually carry the same amount of sugar as their cereal counterparts. Instead, try a low-sugar, high-fiber cereal which can give you a third of a day’s worth of recommended fiber intake.

Sandwich wrap for sliced bread: Most slices of bread contain roughly 100 calories, while many wraps can have two to three times that amount. Watch out for tortillas especially, as manufacturers often add fat in the form of soybean or hydrogenated oils to maintain flexibility. A burrito wrap from Chipotle contains over 600 milligrams of sodium, according to their online nutrition calculator. Stick to regular sandwich bread or swap out for a lettuce wrap instead.

Non-fat dairy for full fat: Non-fat dairy products often have fewer calories than full fat alternatives, but they aren’t be as filling so you may consume more. A review published in the European Journal of Nutrition found that people who ate full-fat foods were less likely to become obese or diabetic than those who opted for low-fat items. It’s important to remember that most vitamins are fat-soluble, which means you need to eat some healthy fats in order to reap their benefit.

Egg whites for whole eggs: Contrary to a long-held myth, egg yolks aren’t bad for you. Studies have found that cholesterol-rich eggs can actually lower LDL “bad” cholesterol because of their high concentration of healthy fats. The yolk contains fat-fighting nutrient choline.

Veggie burgers for meat: Unless you’re a vegetarian, stick with the animal-based burger. Veggie burgers tend to be low in protein and high in carbs, making them the less healthy choice. Veggie burgers, when sandwiched between two buns, can also cause a spike in blood sugar.

Turkey bacon for pork: Although turkey meat will save you about 13 calories and a gram of fat per slice, it adds a ton of sodium to your diet, which is not good if you have high blood pressure. Pork also offers more heart-healthy monounsaturated fatty acids than turkey does.

Almond milk for cow’s: Almond milk has significantly less protein and calcium than cow-based milk. Most almond milks are also sweetened with added sugars and contain emulsifiers like carrageenan that have been banned from organic products due to their connection to inflammatory bowel conditions.

No salad dressing for dressing: Good news for salad dressing lovers: You’re better off not skipping it. According to Iowa and Ohio State University researchers, a little bit of fat from dressing with your vegetables helps the body absorb cancer-fighting and heart-healthy nutrients. Stick to two tablespoons of an olive-oil based dressing for maximum health benefits.

Pressed juice for smoothies: When your sweet tooth kicks in, it’s better to opt for a piece of fruit or a smoothie than a pressed juice. Pressed juices don’t contain any digestion-slowing fiber but they do have a ton of carbs and sugar — two things that are best in small quantities. Instead, opt for a smoothie with a scoop of muscle-building protein powder and some chia seeds.

Contact Stephanie Brust today for a complimentary diet assessment.

Five Tips for Losing Weight

5 Tips for Losing Weight 

  1. Create awareness of what you are actually eating. Keep a food log and track your meals. You may be surprised at how many little “extras” you fit into your day. Often, they can add up to the same calories as an entire meal.
  1. Exercise consistently. You can only reduce your calories by so much before you burn out of energy or slow down your metabolism. Therefore, exercise is a great opportunity to increase your calorie deficit and increase results. When possible, weight training and functional interval training are the most effective. Also, psychologically, it reinforces us to eat well and stay on track when we exercise regularly.
  1. Hydrate. It’s true that hunger can be mistaken for thirst, and drinking water can make you feel fuller. Water also aids in metabolism. Active women should aim for about 3 liters, and men should aim for 4 liters. A great way to enjoy drinking water is adding slices of fruit, lemon, lime, or mint. Sparkling water is also a great way to switch things up.
  1. Eat slow-digesting, nutrient-rich carbohydrates (think: higher fiber and full of vitamins and minerals). Portion-control is still important, however, because too much of the right carbohydrates can still trigger fat-storage and inflammation. Some great sources are brown or wild rice, quinoa, beans, sweet potatoes, oatmeal, winter squash and other vegetables.
  1. Have a good source of protein with every meal. Protein is satiating (keeps you fuller, longer), reduces blood sugar spikes, and requires more energy to break it down – causing you to burn more calories during digestion than other foods.

Contact Stephanie Brust today for a complimentary diet assessment.

Lunch & Learn with Stephanie Brust at Fresh Nation

Stephanie Brust, registered dietitian at Fresh Nation, leads a conversation on the importance of Super Foods and why we need to eat them. Please RSVP. This event is put on by THINK LOCAL and will include lunch (purchase ahead of time).



Fresh Nation Hosts Wellness Event

From 5:30 pm to 7:30 pm this Tuesday evening , May 16th, Fresh Nation is hosting a wellness event. Empower your healthy choices with local Doctors, Practitioners & Health-Minded Businesses.  There will be onsite chair massages, give-a-ways and door prizes.  A 10% discount for all restaurant purchases too!  Fresh Nation is located in Plaza La Mer, Juno Beach, at the corner of Donald Ross Road and US HWY 1. The restaurant is next to Loggerhead Fitness.  This event is open to the general public.  Come meet your local wellness vendors and enjoy a yummy healthy meal at Fresh Nation.


How to enjoy your veggies

Attention Veggie Haters: Sneaky ways to get your daily dose

It’s safe to say we’ve all heard our parents say, “eat your vegetables,” when we were growing up. But, let’s be honest, even as adults most of us still have a hard time getting in several servings of vegetables every day. The Office of Disease Prevention and Health Promotion recommends 2 ½ to 3 cups per day for women and men, respectively.  Getting in your daily dose has many health benefits, including preventing cancer, heart disease, and stroke, lowering cholesterol, and aiding in weight management.

It’s time to stop treating vegetables like an afterthought. You don’t have to be a vegan or vegetarian to have a diet rich in plants. In fact, the USDA recommends making half of your plate fruits and vegetables (with a larger portion of vegetables than fruit).  So we know what we are supposed to do, now let’s dive into some ways to help you embrace the veggie love.

  • Drink Your Greens

Yes, you read that correctly. Next time you are blending up a protein shake or smoothie, throw in a handful of leafy greens. Spinach and kale taste mild enough that you’ll barely notice it there. 

  • Vegetable “Pasta”

You can use vegetables in lieu of pasta. My favorite alternatives are spaghetti squash and zoodles (use a spiralizer to make zucchini noodles). The best part is that you get to enjoy a large bowl of “pasta”, and feel good about it!

  • Cauliflower Mash

Use a food processor to blend fully cooked cauliflower florets with a small amount of broth (add 1-2 Tablespoons at a time) until smooth. It can be used in place of mashed potatoes, or added to potatoes to hide an extra veggie serving.

  • Vegetables For Snacks

Hummus, guacamole, and yogurt-based dressings all serve as great dips for vegetables. Try to stick to just a few tablespoons because those calories can add up quickly. Don’t like dips? Spread a little natural peanut butter or almond butter on some celery or carrots.

  • Carrot Fries

This guilt-free side tastes just like sweet potato fries. Slice large carrots into sticks and toss with olive oil. Season with salt and pepper. Bake in preheated 450 degree oven for 10 minutes.

  • Kale Chips

You won’t even realize you’re eating vegetables while enjoying this crispy treat. Wash and dry one bunch of kale and tear into bite sized pieces. Drizzle with olive oil and season with sea salt. Bake in preheated 350 degree oven until edges are browned, approximately 10-15 minutes.

Fresh Nation Opens!


Fresh Nation is open for business

Fresh Nation, a new, health-minded café opens Wednesday morning in Juno Beach’s Plaza La Mer, promising food that’s “delicious with a purpose.