| July 2005
Using Fresh Herbs
Herbs can be added to virtually any meal or recipe as they enhance
the flavour and aroma, as well as the taste and colour of foods.
If you find that low fat or low salt meals taste bland, herbs are
an excellent way to add life to your meal and to make it much more
palatable.
In general, due to their delicate flavour, herbs
should be added in the last few minutes of cooking- particularly
fresh herbs so that they retain their flavour and aroma. Finding
the right quantity to add may take some practice and taste testing,
which is all part of the fun! So get chopping and start your herb
garden today for a tasty way to enhance the flavour and aroma of
your meals.
August 2005
The Mediterranean Diet
Did you know that Greeks and Southern Italians have a much lower
risk of heart disease than Western countries? The Mediterranean
diet became popular following a study which showed that high intakes
of olive oil lead to the lowest rates of heart disease. However,
we now understand there are more factors underlying the health benefits
of the Mediterranean diet than the use of olive oil alone.
The beneficial factors of the Mediterranean diet are:
- high intake of fruit and vegetables, beans, legumes and nuts,
daily
- high intakes of grains in their more 'natural' forms (i.e. not
highly processed, with extra sugars and fats)
- fish being more predominant than chicken or red meat
- olive oil and olives
- moderate intakes of cheese and yoghurt on a daily basis
- regular exercise
- moderate intake of wine
Sounds very familiar to the Australian dietary guidelines……
September 2005
Losing Winter Fat Stores
With the summer months looming quickly, and daylight hours getting
longer, now is the time many of us look through our wardrobes to
check the summer clothes. If they're feeling a bit tight, there
are some simple tricks to shed a few kilos
- Get out and about by foot or cycle, rather than
by car. Take advantage of the cooler mornings or evenings by building
up your exercise program. Aim for 45 minutes most days.
- Check in with your appetite. Eat when you're
hungry, and stop when you're satisfied (rather than full). If you
find yourself picking even though you're not hungry, try and find
something else to do instead, such as that bit of weeding that's
been waiting to be done.
- Go for 2 fruit and 5 veg. Most of us don't eat
enough fruit and vegetables, despite their many health benefits.
Their fibre, vitamins, minerals and antioxidants help keep us healthy,
protect against many diseases, keep us regular, and fill us up more.
Look for the new fruits as they come into season.
- Keep higher fat snacks as treats rather than
every day foods. Chocolate, chips, pastries, rich cakes / muffins,
biscuits, pies, nachos, fried foods, etc can be enjoyed in small
quantities, but try to limit them to no more than once a week.
- Look for some lighter meal ideas as the evenings
get warmer, such as main meal salads and lighter stir-fries to replace
casseroles and stews.
- Make sure that you are drinking adequate amounts
of fluids. When hungry, before you reach for something to eat grab
a glass of water to see if you were really thirsty!
October 2005
A Meal Straight from the Heart -
The Polymeal
Recently there have been a number of news stories regarding the
Polymeal, proposed as an alternative to the Polypill (the pill to
cure all ills!). News headlines stated that the Polymeal could reduce
heart disease risk by as much as 75%.
- The Polymeal is a meal plan combining 6 different
foods: red wine, fish, dark chocolate, fruits and vegetables, almonds
and garlic.
- Each of these ingredients has, on its own, been
shown to improve aspects of heart disease risk - the sum total benefit
theoretically being a reduction of heart disease by 78%. However,
this is purely a statistical calculation of potential, and the diet
has not been studied in humans.
- Before you start licking your lips, consider
some other consequences. We know that foods have many interactive
effects with each other - some positive, some negative. While these
6 key ingredients also appear in the Mediterranean diet (see Nutrition
Tip for September), eating a diet comprising ONLY of these 6 foods
would restrict many essential nutrients from our diet (especially
calcium and iron) and as well as other foods which are also associated
with lower blood cholesterol levels (such as oats and legumes).
- The Polymeal also raises questions such as the
distinct lack of variety in the diet, and difficulty achieving high
energy intakes (for example, athletes).
The bottom line is, enjoy a diet based on a variety
of foods which incorporates these key ingredients regularly is a
useful way of preventing heart disease.
November 2005
Sports Drinks and Healthy Teeth
Sports drinks are designed to provide fluid, electrolytes and energy
(carbohydrate) during exercise. Numerous studies have shown consuming
a sports drink during exercise boosts performance in events longer
than 1 hour, as well as boosting immune function after intense exercise.
However, concern has been raised over the potential for sports drinks
to increase dental erosion. Recent evidence indicates there is no
greater risk of dental erosion through drinking sports drinks compared
with fruit juice and many soft drinks. However, situations which
involve prolonged exposure of teeth to a sports drink will weaken
the enamel covering the tooth surface and increase the risk of erosion.
Tips for minimising dental erosion with sports drinks:
1. Drink sports drinks before, during and after
exercise only, NOT as an "everyday" drink.
2. Minimise use of other acidic drinks i.e. fruit
juice, soft drinks.
3. Try to avoid sipping of sports drinks over a
period of time, and avoid swishing or swilling drinks in mouth.
4. Rinse your mouth with water regularly whilst
consuming a sports drink.
5. Don't use a sports drink to wet your mouthguard.
6. Avoid brushing your teeth within 2 hours of
consuming a sports drink, however DO maintain good dental hygiene
day to day.
7. Advise your dentist that you are drinking sports
drinks so that they can check for signs of erosion early and treat.
December 2005
Savouring the Christmas Cheer
Christmas is a time to enjoy, relax and reflect on the past year.
Overindulging usually leaves you feeling guilty and making unrealistic
New Year's resolutions. Why not try a different approach this year?
No, we don't mean sacrifice all those goodies! Just a little careful
planning and management to ensure you don't undo all the good work
from the year.
10 tips for Optimum Christmas Cheer:
1. Keep up your exercise. Make
it fun, involve other people, and try a few different activities
than your usual ones.
2. Consistent eating across the day will help keep
your metabolism ticking along and your appetite under control. Eat
when you're hungry but watch that snacking when you're not!
3. Control your alcohol intake. Alcohol contains
a lot of kilojoules and can quickly get out of hand. Try refreshing
non-alcoholic alternatives (soda with fresh lime and perhaps a dash
of bitters or small volumes of punch) or alternate every alcoholic
drink with a large glass of water to stop you from getting dehydrated.
At parties, put your glass down rather than holding all the time.
4. At parties, mingle with friends, relatives or
colleagues rather than hovering around the food area.
5. At home, think carefully about the food you're
buying - we've all overcatered time and time again. This year consider
purchasing less food.
6. Take advantage of the season - a fresh fruit
platter with lots of tropical fruits served with low fat frozen
yogurt or sorbet will go down a treat for dessert.
7. If you choose to leave "nibbles"
out all day, choose dried fruit and nut mixes, pretzels or healthy
dips with carrots, celery and water crackers rather than chips,
chocolates and lollies.
8. A Christmas "brunch" of fresh
fruits, yoghurts and pancakes are a good option instead of the bacon
and egg fry up.
9. If you're traveling, take an esky with iced
water and some healthy snacks in the car and stop at some of the
roadside picnic areas.
10. Keep the iced water coming.
January 2006
Margarine and Eyesight
You may have seen in the news lately that margarine is bad for your
eyesight. The eye disease of concern is age-related Macular
Degeneration (AMD) - which impacts primarily on the elderly.
The concern originally stems from research indicating a high fat
diet, particularly from vegetable fats, may increase the progression
of AMD compared with a lower fat intake. However, the results of
the small amount of research on diet and AMD are actually inconsistent,
and at times conflicting.
The main points on AMD to remember include:
1. AMD effects roughly 4-5% of the population and
impacts primarily in the elderly. There are many other diseases
and disorders which are far more prevalent and will impact on health
and longevity where reducing total fat intake and replacing saturated
fat with a variety of unsaturated fats (including olives, olive
oil, fish, nuts and vegetable oils) can benefit (e.g. heart disease,
arthritis, prevention of cancer).
2. People with an increased risk of AMD should stop smoking
if they smoke, increase fish and nuts / seeds in their
diet, and include foods rich in antioxidants (such as fruit and
vegetables, wholegrain cereals, garlic, chilli, ginger red wine,
tea, coffee and herbs).
3. The role of different types of fats on the incidence
and progression of AMD is actually unknown and requires
further research. Early data (5 years) from a study in the Blue
Mountains indicates that a low intake of monounsaturated and omega-3
polyunsaturated fats may in fact increase the progression of AMD.
People who ate fish 1-3 times a week and a lower risk of AMD. Neither
margarine nor butter was associated with protective or increased
risk of AMD.
4. There are alternatives to both butter and margarine,
and in many instances you can actually do without. For example,
try using avocado, nut pastes or hummus as a tasty spread instead.
February 2006
Back to School Tips
Getting organised with school-day food can be tricky. Suddenly your
kids decide they "don't like that" any more, or complain
that their sandwiches get too hot by lunch time. Part of the solution
includes having your cupboards and fridges well stocked at home
with a range of healthy snack-style options so that the kids have
plenty to choose from.
The following tips may make your life, and theirs, a little easier:
1. Kids should always have breakfast. Children
who eat breakfast concentrate better and do better at school than
those who don't. Breakfast can be anything from cereal, toast, fruit
and yoghurt, or a cereal bar / breakfast popper and some juice as
they run out the door.
2. Pack their snacks / lunch with a frozen
drink. This helps to keep their food cool during the morning
AND provides them with some extra fluid during the day. The fluid
could be milk, 100% juice, or plain water.
3. Pack plenty of healthy snacks.
Kids often do better "grazing" through the day rather
than having big meals. Useful snacks include fruit (fresh or canned),
dried fruit and nut packs, yoghurt, creamed rice or custard, pikelets,
fruit buns, healthy muffins, home made fruit and nut bars, plain
cereal bars, crackers and cheese. Try and leave chips, chocolate,
biscuits and other goodies for special 'treats' at home, once a
week.
4. Be aware of any any food allergies
that other chicldren may have at the school that necessitate avoidance
of foods like peanuts, other nuts or chocolate. Many schools may
ask for these foods to be avoided.
5. Vary the sandwiches. With the range of bread
options (including rolls, pita breads and wraps) and fillings available
these days, sandwiches can be spruced up to be more appealing. Alternatively,
turn leftover pasta or rice into a salad with some ham / tuna /
chicken and some chopped veggies thrown in or even into sushi rolls.
Some children may prefer crispbreads with toppings packed separately
instead of filled sandwiches.
6. Arrange a good snack when they get home. Rather
than have them raiding the cupboard / fridge all the way through
to dinner time, encourage them to sit down to a good snack when
they arrive home. Try something different to what they were given
for school. Examples include a glass of milk and some toast, a bowl
of cereal, a toasted sandwich, fruit loaf, canned fruit with yoghurt,
scones or home-made muffins, a fruit smoothee, or popcorn. If you
have enough time, a platter of sliced fruit with yoghurt to dip
in, some crackers with tomato and cheese, or vegetable sticks with
salsa/tzatziki/hummus dip can be inviting.
7. Encourage your kids to be active. Instead of
coming inside and sitting in front of the TV or computer, encourage
your kids to stay outside and play for at least ½ hour every
day. Suggest they play outside with their friends, take them to
the park to kick the ball around, ask them to walk the dog, take
them out for a bike ride, play some backyard cricket, go for a swim,
or get them involved in after school sports activities if you are
working.
March 2006
How do Commonwealth Games athletes
stay in shape at the games?
Consider this scenario - a food hall open 24 hours / day for over
2 weeks, buffet style with no limits on the amount you can eat,
offering food choices to suit over 70 different countries around
the world. To most people that would sound like heaven, but with
huge potential to add unwanted inches around the waistline. This
is exactly what the Commonwealth Games athletes will face in Melbourne
during March, and presents a major challenge to many of them, no
matter how experienced they are. Although many low fat options will
be available, some more "standard" foods (such as bacon and eggs,
chips, and rich curries) will also be present every day. The dining
hall is also a very social scene, with opportunities to meet or
catch up with other athletes and to break up the monotony of living
in an athlete village in the days before competition starts. Just
like all of us, the temptation is there to over-indulge and it's
easy to lose sight of the fact that these athletes are preparing
to face one of the major competitions in their life. Exacerbating
this will be the fact that most athletes will be reducing their
training loads ('tapering') in preparation for competition, leaving
them with lower energy expenditure and more down time to fill than
when they are training hard.
Here are our top tips for managing dining hall / buffet-style, all
you can eat situations:
1. Try to stick as closely as possible to your usual daily
food intake patterns. Make adjustments early on to meal
times if your competition is going to disrupt this pattern.
2. Choose one meal to eat, rather than taking a bit of everything!
Don't worry, you won't miss out - it's more than likely each dish
will be presented at least 2-3 times over the course of the Games
so you can choose differently each time.
3. Dish yourself up your usual serve sizes. Stay
focused on the job at hand - performance! Don't go back for second
helpings (especially not to keep someone else company!) and be aware
of your appetite and how full you feel.
4. Don't forget your veggies. Put the veggies or
salad on your plate first, before you fill it with protein and carbs.
5. Make sure you take a snack with you for between meals.
If food is not allowed out of the dining hall, then come back for
your snack but keep the visit short. Avoiding snacks will only leave
you more hungry and less in control at the main meals.
6. Don't test out new foods close to the time of competition.
Wait until after your competition has finished completely before
venturing into the relative unknown with different food cultures.
April 2006
Easter - a time for celebration, or
for overindulgence?
Regardless of your religious inclinations, and despite all the 'commercialization',
Easter is another time of year that is 'celebrated' by most people
with a degree of overindulgence. The supermarket shelves start bringing
out Easter treats as soon as Christmas is finished, with the range
(and price!) of options increasing exponentially until the Easter
weekend itself. Bakeries not only have the traditional hot cross
buns, but now there's chocolate chip and fruitless varieties to
ensure everyone has a choice! It's easy to get lost in the maze
of options and the pressure to conform, especially if you have kids
in the household.
Here are some pointers for surviving the Easter period without the
guilt (not to mention the expanded waistline!).
1. Don't forget what the Easter celebration is all about.
Regardless of your religion, Easter should be a time to
celebrate life. Get out and enjoy an activity which leaves you feeling
alive and enjoying yourself.
2. Donate the money you would normally spend on Easter eggs
to a worthy charity. This will help to spread the gifts
of life to others less fortunate than ourselves.
3. Remember the other nutrition-related tradition of Easter
- fish on Good Friday (preferably not deep fried though!).
4. Enjoy a hot cross bun or two over the Easter
weekend, but without lashings of butter.
5. Go for Quality, rather than Quantity on the
chocolate. The antioxidants in dark chocolate make it a good choice
if that suits your taste.
6. Try making your own Easter gifts. There are
many chocolate-making kits and pieces of equipment available, and
you can use a blend of dark chocolate with milk chocolate to create
your own gifts.
7. Choose non-chocolate Easter gifts such as flowers,
herb plants, books, music, non-expensive accessories, bath/shower/skin
products, even tickets to a show or event.
May 2006
Alcohol
Do you get confused by all the different health messages regarding
alcohol? Red wine is good for your heart!; Reduce your alcohol intake
to live longer!; Avoid alcohol all together!; Binge drinking causes
more damage than daily drinking!; One or two standard drinks per
day is ok! But what is binge drinking? What is a standard drink?
And how damageing is alcohol really? Recent figures indicate alcohol
is second only to smoking as a cause of drug-related deaths and
hospitalisations.<br>
Is there a "safe" level of alcohol intake?
There is NO "safe" level of alcohol intake, however alcohol guidelines
have been developed to minimise the risk of alcohol. These recommendations
are that males should drink less than 4 standard drinks per day,
and women less than 2 standard drinks per day. A standard drink
contains 10g of alcohol, which is equivalent to 1 nip of spirits,
100ml wine (7.5 standard drinks to a bottle), a middie of full strength
beer (or a stubbie of low alcohol beer) or 60 ml port or sherry.
In addition, it is recommended that we have at least 1-2 alcohol-free
days / week. This doesn't mean that you can 'save up' your drinks
for the weekend - 2 or 4 drinks per day maximum!
Key points about alcohol:
1. Alcohol is toxic to the liver - that is why
you can't "save up" your quota of alcohol for one day. Excess alcohol
consumption will lead to liver cirrhosis, as well as increasing
cancer risk, diabetes and brain damage.
2. Alcohol is very high in energy (kJ or calories),
and it's the pure alcohol itself, NOT the 'sugars' within or added
to a drink as a mixer. If you're trying to lose body fat, moderating
your alcohol intake will help, as well as choosing the lowest alcohol
beers and using water, soda or low cal drinks as mixers.
3. Alcohol can contribute to high blood pressure, and high
triglycerides (one type of fat in our blood).
4. Alcohol will dehydrate you. Many of the ill
feelings experienced the morning after a big night on the grog are
due to dehydration e.g. headache
5. NEVER DRIVE after you've been drinking! Your
liver can only metabolize 7-10grams of alcohol per hour. What's
the bottom line? Alcohol in moderation CAN be protective for our
health. If you choose to drink, enjoy 1-2 glasses only and make
sure you always have a glass of water with, or between, every alcoholic
drink. And make sure you enjoy some alcohol free days!
Here are
some scary 'figures':
2 full strength stubbies = energy equivalent
in fat of 1 ½ Big Macs
2 x 120ml glasses of wine = energy equivalent
of 5 chicken nuggets
2 x nips of spirits with soft drink = energy
equivalent of 2 slices of meat lovers pizza
2 bottles of pre-mixed
spirits = energy equivalent of 2 ½ regular serves of KFC chips
Add that up!
June 2006
IMMUNE FUNCTION AND DIET
Coming into the Winter months is a good time to look back at what
we know about how our diet and nutrition may influence immune function.
Lack of sleep, severe mental stress, poor nutrition and weight loss
can all reduce our immunity. The immune system is also an area of
nutrition which we are beginning to get more of a handle on, and
there are some interesting new findings.
Obviously our immune system will be most intact if we eat a nutritionally
balanced diet, particularly including 2 fruit and 5 veg daily. Taking
a multivitamin won't necessarily 'fix' an inappropriate diet, as
there are numerous nutrients we still don't fully understand and
which can't be obtained from pills. Don't forget, frozen vegetables
and canned fruit and vegetables can be equally nutritious, especially
when "out of season", so take advantage of the huge range of products
available to us.
Part of the nutritionally balanced diet also includes not skipping
meals. Studies in Holland and the UK have provided evidence that
those who skip breakfast have an increased incidence of colds and
flus.
What else can we do?
1. Does Vit C prevent a cold? No, it doesn't -
however, taking Vitamin C (500mg/d) and zinc (50mg/d) at the beginning
of a cold CAN reduce the duration and the impact of the symptoms.
Similarly, there is some evidence that the herbal supplement Echinacea
may also reduce the impact of symptoms, however many Echinacea products
don't contain high doses of the herb itself so be careful to check
that you're getting what you pay for.
2. For those who exercise intensely or for longer
than 1hr at a time, (e.g. competitive sports, triathletes, runners),
consuming carbohydrate during and immediately after
exercise can help prevent the fall in immune resistance which normally
occurs. This means that your risk of getting ill will be reduced
by using a sports drink or some cordial during exercise, or a good
carbohydrate-based snack immediately after exercise.
3. Hygiene - many people forget that simple good
hygiene practices can reduce the risk of picking up infections and
bugs. Many bugs are spread through wiping our hands across our face
(nose, eyes and mouth), and sometimes you simply don't know where
the things you touch have been (such as shopping trolleys, gym equipment,
hand rails!). Make sure you wash your hands regularly with warm
soapy water, and dry them well. This also means wherever possible,
stay away from other people who have colds / flu (not always easy!).
4. Through winter we often forget to drink as consistently
as we do in summer. Being well hydrated is important for the health
and resilience of the mucosa in our airways. Don't forget to keep
up your fluid intake throughout the winter months.
5. Probiotics (e.g. lactobacillus and acidophilis,
such as found in Yakult-style yoghurts and "Inner Health" capsules)
are not only useful for maintaining our gut health, but also appear
to be beneficial for our immune system. It appears that by keeping
intestinal bacteria healthy and thriving, there is less of an opportunity
for infectious bacteria to get established.
6. Iron deficiency can weaken the immune system,
as well as causing tiredness. If you are feeling tired without an
obvious cause, and seem to frequently get sick, it is always worthwhile
having your iron levels checked by your GP (via a blood test) to
ensure that you are not iron deficient.
July 2006
PROTEIN
Protein has been a hot topic in recent years, particularly in the
area of weight loss (e.g. Atkins diet, CSIRO diet). So how much
protein should be having? High? Low? In between? .
What is Protein?
Protein is an essential part of
our diet and each protein molecule is made of many amino acids.
Our diet provides us with over 20 amino acids, with 8 of these being
essential as they cannot be manufactured within our bodies. Different
protein foods contain different amino acids, and in varying quantities
- so it is important to consume a varied range of protein-containing
foods. Much of our body is made up of protein - for example, muscle,
hair, nails, skin, enzymes, hormones and antibodies.
The main use
of protein is in the growth and repair of muscles and other tissues
as well as maintaining the turnover of hormones, proteins and antibodies.
Foods rich in protein include meat products (including poultry,
fish and seafood), eggs, dairy products, legumes (such as baked
beans, chickpeas, kidney beans), nuts and seeds, and tofu. Breads
and cereals, rice and pasta also contain moderate amounts of protein.
What is the best type of protein?
In the past,
egg protein was considered the most complete as it contains every
one of the 20 different amino acids. More recently, the supplement
industry has pushed isolated whey protein as the optimal protein
source for athletes - unfortunately with very little scientific
backing. What we understand now is that different proteins are absorbed
at different rates (much like the glycaemic index for carbohydrates)
and have different functions. The bottom line is that it's probably
best to include a variety of protein types in our diet, because
different sources of protein also provide us with different nutrients
(for example, iron, zinc, calcium).
Do vegetarians lack protein?
Vegetarians and vegans who plan their diets well and
eat a variety of different protein sources such as eggs and dairy
(if lacto-ovo vegetarians) or legumes, nuts and seeds and tofu are
likely to meet all their protein requirements. Balancing these sources
of protein with wholegrain cereal products is wise to ensure a full
complement of amino acids is achieved. Vegetarians and vegans who
do not plan their diets well are at risk of inadequate protein intake.
Will eating more protein help me lose body fat?
To lose body fat,
you need to eat less energy than you burn. High protein weight loss
diets can work in the short term for non-exercising people because
they reduce your total energy intake (provided the protein source
is low in fat!). Protein is very satisfying for your appetite, and
if you avoid carbohydrate,you remove many food sources from your
diet AND may limit the range and amount of important vitamins and
minerals that you eat. Besides that, a high protein diet can be
expensive and difficult to maintain in a busy lifestyle!
Can I eat too much protein?
There is no strong
evidence that a high protein intake is dangerous to our health (provided
our kidney function is good), nor results in body fat gain, although
we do know that high protein intakes can reduce calcium uptake into
bones.
August 2006
MEN'S HEALTH
It's always interesting how many magazines, brochures and advertisements
on health and nutrition are targeted towards women, where very few
focus on men. This is despite the fact that Australian men have
shorter lifespans than Australian women, and are more prone to cardiovascular
disease complications in their 40's and 50's than women are. Do
men need to consider different health aspects to women, or is it
all the same?
OSTEOPOROSIS
Men are still at risk of osteoporosis
in their later years - it is not JUST a woman's issue! Low Vitamin
D levels (ie low exposure to sunlight) and inadequate calcium intake
will increase the risk of osteoporosis developing. Aiming to eat
3 serves of dairy products daily will ensure adequate calcium intake
- 1 serve being 1 cup milk (or calcium-fortified soya milk), 1 slice
(30g) cheese or 200g yoghurt. Vitamin D is manufactured via exposure
of our skin to sunlight - 15 mins exposure to the sun daily is sufficient
to ensure adequate Vit D levels. Make sure you do this early or
late in the day to ensure minimal risk of skin cancer development.
PROSTATE HEALTH
The prostate is a walnut-sized
gland sitting at the base of the bladder whose main function is
to produce seminal fluid. Prostate cancer is the 3rd most common
cancer in men, and the risk of developing is linked to both genetics
and a Western lifestyle (inactivity, high fat intake, refined carbohydrates,
coffee, strong tea and alcohol). Therefore, following all the recommended
dietary guideline will help prevent prostate cancer - especially
reducing the intake of saturated (animal) fats and increasing wholegrain
cereals, fruit and vegetable intake. A diet rich in antioxidants
is important for the prevention of most cancers. Fruit and vegetables
are rich sources of a variety of antioxidants (aim for 7 serves/
day), and lycopene (the red pigment in tomatoes, which is also found
in guava, watermelon and grapefruit) is particularly useful for
the prevention of prostate cancer. Lycopene is more readily available
when tomatoes are cooked or processed in a way that breaks down
the cell walls. Other important antioxidants for prostate cancer
prevention are selenium (brazil nuts, eggs, wholegrains) and Vitamin
E (wholegrains, nuts and seeds, olive oil). There may also be benefits
to Vitamin D, soya products, and ellagic acid (abundant in red berries)
however the dosage and frequency of use have not yet been adequately
studied.
A HEAD FULL OF HAIR
Unfortunately, as far as we know, there is no specific diet which
will prevent hair loss in males. Male pattern baldness is genetically
acquired and is influenced by testosterone. One aspect which MAY
be important for optimizing hair growth is sufficient energy in
the diet - when energy supplies are low, hair growth has a low priority
over other body functions. Eating frequently throughout the day
(as opposed to skipping meals or leaving long gaps) and eating nutritious
foods (wholegrain cereals, fruit, vegetables, legumes, lean meats
and dairy products) all help ensure there is sufficient fuel left
for hair growth.
HEALTHY SPERM
For those men who are interested in becoming fathers, make sure
you keep up a healthy, balanced diet and control your weight. In
addition, the minerals zinc and selenium are key ingredients in
the production of sperm. The best source of zinc is meat, fish and
seafood, eggs and wholegrains while selenium is found in brazil
nuts, fruit and vegetables.
September 2006TEA FACTS
Did you know tea is the second most consumed beverage in the world
after water? White, black and green teas come from the same plant,
Camellia sinensis, however the difference between them is in the
time before they are processed. White and green teas are heated
and dried immediately after harvesting - the main difference being
the white tea leaves are not fully opened before harvesting. Oolong
teas are heated after a short period of time after harvesting, and
black teas are heated after a much longer period of time after harvesting.
The longer the time delay from harvesting the leaves to heating
of them, the more oxidized and 'wilted' the tea leaves are. Herbal
teas are made from a variety of different plants, spices, roots
and flowers and do not come from the Camellia sinensis plant as
green and black tea. Herbal teas have different nutritional benefits
to green and black teas.
Antioxidants
Black and oolong teas are a rich source of flavenoids whilst white
and green teas are rich sources of catechins, both of which are
antioxidants. An average cup of black or green tea provides 140-300mg
of flavenoid antioxidants. Antioxidants may help the body protect
itself from free radicals caused from pollution, smoking, alcohol
intake, high fat food choices, UV sunlight and normal body processes.
Antioxidants are a hot topic in research presently as they show
promise in preventing and treating chronic conditions such as cancer,
ageing and cardiovascular disease. At this stage it is too early
to make any firm conclusions.
Caffeine
The amount of caffeine in a cup of tea depends on the type of tea
leaf, the brewing time, the quality of the tea and the size of the
tea leaves. The amount of caffeine varies from 10-50mg per 250mL
cup (with white tea having less caffeine than black), which is less
than half that in an average cup of coffee.
Hydration
It is a myth that tea is a diuretic - i.e. that it causes fluid loss from the body. Tea can be counted in the 8 glasses or 2 litres of fluid recommended every day. It is still a good idea to have at least half of your fluids from pure water.
Herbal Teas
Most herbal teas on the market are not really teas at all as they
do not contain Camellia sinensis. The correct term for herbal teas
is a tisane. Some tisanes claim to have health benefits such as
chamomile tea being quoted as aiding sleep. Most of these claims
have not been substantiated by scientific research however a warm
relaxing drink before bed might just do the trick - whether it's
a placebo or not!
Latest Tea News!
A review of
current evidence published in the European Journal of Clinical Nutrition,
aptly termed: Black tea - helpful or harmful? (Gardner, Ruxton &
Leeds; July 2006) showed a positive association for tea's effect
on risk reduction in Coronary Heart Disease where intake was 3 or
more cups per day. The evidence for tea reducing cancer risk, improving
bone density or preventing dental caries was inconclusive. Tea appears
to have no negative effects on hydration or anaemia and the caffeine
in tea appears to have a positive effect on mental concentration.
The authors concluded that tea has a positive effect on health.
So, what will it be - Earl Grey, English Breakfast or Japanese Green?
Here's drinking to good health!
October 2006
GLYCAEMIC INDEX
By now most people will have heard about the Glycaemic Index (GI)
and that low GI foods are better to eat - some foods carry a GI
symbol, new white breads are advertised as "low GI" on the TV. The
trouble is, how many of us actually understand what the GI is all
about?
What is GI?
The GI is a scientific way of identifying how a food, if consumed
on its own, influences blood glucose concentrations. Foods low in
Glycaemic Index will produce a slower rise in blood glucose concentration
over a more prolonged period of time than a high GI food, which
causes a steep rise and subsequent fall in blood glucose. The GI
is measured by testing the effect of an amount of food containing
50g edible carbohydrate on blood glucose for 2hrs after eating it,
on at least 10 different people and comparing this result to that
of 50g glucose. It replaces the older concepts of 'sugars' and 'starches',
or 'simple' v's 'complex' carbohydrate. The GI relates only to carbohydrate-containing
foods, as only these foods will be converted to glucose.
What influences the GI?
The GI of a food is influenced by a number of different factors
within food, and it's not always 'logical' if you consider older
definitions of simple and complex carbohydrate. For example, the
inclusion of protein and fats can reduce the glycaemic index of
a food. Also, the type of starch molecule can change the GI of a
food - when a banana ripens, it goes from being low in GI to being
moderate in GI. The GI is not necessarily an indicator of "health
benefits" of a food. For instance, many carbohydrate foods which
are also high in fat can be low in GI (e.g. meat pies, chocolate).
What about the Glycaemic Load?
The effect of a food shouldn't just be based on its GI alone, but
also on the concentration of carbohydrate in it and the fact that
some foods we eat more of than others. The Glycaemic Load takes
the GI one step further by assessing the total impact of the food
according to its GI AND the amount of carbohydrate it contains.
For example, 1 cup of boiled jasmine rice (150g) has a glycaemic
load of 36, whereas ½ cup of pumpkin has a glycaemic load of only
3, even though both foods are considered high GI.
Why is the eating low GI foods meant to be beneficial?
There are a number of proposed advantages to eating a diet based
on low GI foods:
- better blood glucose control in people with diabetes
- low GI foods tend to be more satisfying, therefore assisting with
weight control
- improve the body's sensitivity to insulin (the hormone which stores
glucose)
- reduce blood cholesterol and reduce the risk of cardiovascular
disease.
On the other hand, eating high GI foods can help athletes restore
fuel more effectively after exercise.
Examples of lower GI eating include:
Porridge or rolled oats for breakfast
Multigrain bread instead of white
Yoghurt and fruit as snacks
Using more sweet potato than white potato
Incorporating pasta and noodles into the diet
Using doongara or basmati rice instead of short grain or jasmine
rice.
For a full GI listing of all foods which have been tested, refer
to the website www.glycemicindex.com.
November 2006
What's New in the supermarket?
We are constantly bombarded with advertising on the newest food products,
but how good are they? We have investigated a few new supermarket
products to find out what the hype is all about, who should use the
product, when the product should be used, and of course what it tastes
like!
Nestle Light & Creamy Coconut Flavoured Evaporated Milk
Nestle Light & Creamy has added to their milk range with the new coconut
flavoured evaporated milk. It can be used as a low fat alternative
to coconut milk or coconut cream that may be used in many Asian recipes.
Light & Creamy evaporated milk is only 1.5% fat, is much lower in
saturated fat and is lower in energy (calories) than regular coconut
milk. Light & Creamy is also a source of calcium. Light & Creamy is
a great substitute for those watching their weight, those with high
cholesterol or those wanting a creamy tasty product without the fat
& calories! Nestle Light & Creamy Coconut Flavoured Evaporated Milk
produces a creamy, full-flavoured product when used in laksa and other
asian soups, curries and desserts. See our recipe
section for recipes using this product.
Milo Breakfast Smoothie
Milo has released a new product
which is portion controlled in sachets for ease of transport and accurate
mixing. Milo Breakfast Smoothie when mixed with reduced fat or skim
milk is low in GI and low in fat. It also contains a healthy dose
of soluble fibre which is important for bowel health. Milo Breakfast
Smoothie is convenient, quick and because it is portion controlled
it stops the extra mouthfuls from the Milo tin. Milo Breakfast Smoothie
is great for a quick breakfast or snack, good for athletes needing
extra fuel pre or post training, could be used as a meal replacement
for those on a weight loss plan and is suitable for people with diabetes,
children and adults. Better yet it tastes great!
Mother Earth Fruit Crumble Muesli Bars
Mother Earth
fruit crumble bars are available in Apple & Blackberry or Apricot.
They have an oat & cereal base topped with a fruit gel. They are low
in energy but have plenty of carbohydrate for those needing quick
energy. They are small in size so they are a great snack for kids
or those watching their weight. Fruit Crumble bars are not as sweet
as other cereal bars and the fruit top has a refreshing tang. A tasty
snack alternative!
Trim Healthplus+ Fibre
Parmalat who bring us regular
Trim milk have now launched Trim Healthplus+ Fibre. This new Trim
milk is still low in fat as is the original product however it contains
inulin, a type of fibre that is sourced from chicory root. A 250mL
glass of Trim Healthplus+ Fibre contains 3g of dietary fibre which
is about 10% of what an adult requires each day. The Healthplus+ fibre
Trim tastes the same as original Trim however is slightly thicker
in texture due to addition of fibre. For some people meeting the recommended
30g of fibre per day can be a challenge so a milk product with added
fibre may be of benefit however for most people an extra 3g of fibre
is not going to provide much benefit.
December 2006
Surviving the Party Season!
Yes, it's that time of year again! December for most people is a haze of parties, Christmas shopping, eating and drinking and not much exercise! Not surprisingly the average weight gain over the Christmas period is 3 kg!
So how can you start the New Year 3kg lighter than the rest of population?
Parties
The usual point of the party is to catch
up with friends or family before Christmas, relax and have a good
time so why is it that we tend to hover around the food, eat too
much and drink more than we planned? Good question!
It's a good
idea to prepare for the party (while you're doing your hair and
makeup of course!) before you arrive by making sure you are well
hydrated. Many people have their first alcoholic drink in a matter
of minutes because they are thirsty. Arrive well hydrated so you
can savour that first drink (& not drink so much over the night!).
Have a snack before the party so you are not starving when you get
there. It's very difficult to resist all those tempting foods when
you're hungry!
When you arrive at the party, don't head for the
table! Stand as far away from the table as possible to make it difficult
to eat. Try having an alcoholic drink in one hand and a glass of
water in the other. This not only makes it difficult to eat at the
same time but you'll drink more water too. And an added bonus is
you will drink less alcohol!
If you are hungry at the party choose
nutritious and filling foods such as veggie sticks or low fat crackers
with salsa or dip (small amount), nuts, dried or fresh fruit, salads,
breads with lean meats or cheese. Stick to one plate and avoid making
regular visits to the food table.
At home, make sure you drink a
few glasses of water before bed (great for minimising that hangover
too!) and if you are hungry choose a light snack such as fruit &
yoghurt or 1 slice toast with spread.
Exercise
Most people's exercise regime goes out
the window in December, and then comes January with all those New
Year's resolutions. Why not start early and not give up your exercise
regime in the first place?
Try making some of your Christmas "do's"
not about eating and drinking, for example invite the neighbours
for a picnic in the park where you have a game of cricket, footy
or volleyball. Catch up with friends at your local pool or for a
game of tennis. Take the kids to the Zoo or for a bushwalk during
the holidays instead of the movies. Turn the TV off and take the
family for a bike ride. Catch up with the boys and play a round
of golf - walking, no carts!
There are lots of ways to be more active,
but with our busy lifestyles we sometimes have to become creative
with finding time for exercise. You could ask Santa for a present
that makes your more active e.g. a bike, an exercise video, a gym
membership, pilates/yoga classes, personal training sessions. Buy
the kids active presents and get out there and play with them e.g.
bikes, balls, bats, swim toys, tennis lessons etc.
And remember
'Christmas' is actually only 1 day of the year - one day of overeating
and drinking isn't going to put on weight, but a whole month of
overeating and too much drinking will!
January 2007
New Year's Resolution - yes resolution,
2007 is the year!
Christmas is over for another year, you can finally see into your fridge, hopefully the leftovers are just about gone. New Year's Eve came and went with a few drinks and now its time to start making plans for 2007. Those New Year's resolutions may have just been made but how can we make 2007 the year we follow through, not just make the resolution and break it in the second week of January?
January 1, motivation is high (or maybe January 2 for those of you who drank a little too much on New Year's Eve!), you go out for that run, eat healthy food, don't even look at chocolate (or whatever your resolution may be) however by January 4 or 5 motivation is waning and that resolution looks set to be broken for the 5th year in a row. Is it surprising that we have the same result as the last 4 years if we did the exact same thing as in years previous? Start 2007 with a new goal, a new plan and a different attitude!
Firstly, make sure your overall goal is reasonable
and descriptive, for example, 'get healthy' is hard to do. How are
you going to measure 'healthy'? Try to be specific - losing a clothing
size or a few notches on the belt, exercising 3 times a week, taking
lunch to work every day, having only healthy snacks in the house
and choosing only healthy takeaways are all measurable ways to 'get
healthy'. But 'getting healthy' doesn't mean doing ALL of those
things, choose one or two and work on those until they become a
habit, just like brushing your teeth!
Whatever your New Year's resolution may be, it's not going to happen without a plan. Your goal needs to be broken down into small, achievable steps. Yes ACHIEVABLE - not losing a dress size or 3 belt notches in 1 month but losing a dress size or fitting into that smaller pair of pants in the first half of the year. Not being able to run the Gold Coast Marathon in July this year (when you currently can only manage 10 mins on the treadmill!), try running a fun run in July this year and work up to the GC Half-Marathon next year. If the goal is not achievable you are setting yourself up for breaking your resolution and your motivation.
Secondly, how are you going to put that plan into
action? Who can you enlist to help you, or what reminders can you
put in place to help? For example:
- Ask a friend/partner to commit
to an exercise plan with you
- Set reminders on your phone/computer/PDA
to remind you to drink more water/take lunch with you to work/exercise
etc
- Plan exercise into your diary so you know you can't make plans
during your 'exercise' time
- Schedule sessions with your dietitian
at regular intervals, starting with every 1-2 weeks and increase the
time between sessions. Your Dietitian can give you strategies to
help with motivation, give you support, challenge you and help overcome
barriers. Just ask!
- Commit to a personal trainer/yoga/pilates/dance
etc session each week and pay for sessions in advance to help you
stay motivated
- Put a water bottle next to you at work
- Only keep
healthy snacks on your desk, in your pocket, in your lunchbox etc
(ask us for a copy of our new 'healthy snack' sheet!)Br>- Plan your
evening meals for the week on the weekend to save time during the
week
- Have some 'emergency' meals in the freezer (leftovers, frozen
meals etc) instead of getting takeaway. This can also help with
your 'save more money' New Year's resolution!
Thirdly, what rewards can you set up to help you
along the way? For example, after 4 weeks or exercising 3 times
per week, every week I am going to treat myself to tickets to the
footy, a new book, a movie ticket, a new top etc. When I do lose
that dress size, buy yourself a new dress!
So get that diary out, pen (yes pen make it permanent!) in your
New Year's Resolution, enlist the help of others to motivate you
and keep you on track and lastly, reward yourself for the hard work
you put in!
All the Best for 2007!
February 2007
Surviving the Heat!
Queensland is known for its hot and humid summers,
and the last few weeks certainly have been living up to this reputation.
But how does the heat affect our body? How much fluid do we need
on these hot and humid days? How can you keep cool? Read on!
Fluid Facts
1. By the time you feel thirsty, you are already on your way
to being dehydrated.
2. Dehydration makes you feel lethargic, impairs
your concentration and ability to learn. It can also result in a
headache.
3. Our body prevents overheating by transferring the heat
to the skin and then by the cooling effect of evaporation of sweat.
4. If you are not maintaining a good level of hydration your body
cannot produce sweat as readily as it does when you're well hydrated,
therefore your core body temperature will rise putting you at serious
risk of heat stroke
5. Fluid can only be replaced by ingesting it,
our body cannot 'make' fluid.
6. Exercising in the heat you can expect
sweat losses of 2-3 litres/hour.
So what should I drink?
Water is the preferred drink for all ages and levels of
activity as it is easily absorbed by the body, is readily available
and has no calories.
Soft drink may taste good but the carbonation may make
you feel full long before you're rehydrated, soft drinks are high
in empty kilojoules and for those watching their weight this can
be extra energy that is not necessary. The high amount of sugar
in soft drink also slows down the liquid reaching the bloodstream.
Caffeinated soft drinks can cause you to lose fluid, not the desired
result when we are trying to rehydrate!
Fruit juices contain the fruit sugar, fructose which is
slowly absorbed into the bloodstream which, if consumed in excess,
can lead to gastrointestinal distress, abdominal cramping and diarrhoea.
Fruit juice does however have lots of vitamins and minerals.
Sports drinks are a great choice for rehydrating if
you are exercising at a moderate-high intensity for over an hour.
Sports drinks should be followed with plenty of water to protect
teeth and ensure adequate total rehydration.
For those of you who
don't like the 'taste' of water try:
- adding ice to the glass (cold
liquids are easier to drink)
- adding a few slices or a squeeze
of lemon, lime or orange
- adding a dash of diet or regular cordial
- mineral or soda water instead of still water
- invest in a spring
water dispenser (many people prefer the taste)
How much fluid do I need?
We have all heard of
drink 8 glasses of water per day, but how much is 8 glasses and
do we all need the same amount? During Summer and in humid weather
when you tend to sweat more, 2 litres of fluid per day is recommended,
with at least 1 litre of this being plain water while the other
litre can be tea, coffee or other flavoured drinks. When exercising
in the heat and humidity it is important to include an extra 1 litre
per 30 minutes of exercise. However, fluid requirements vary between
individuals, so one good rule of thumb to use is to check your urine
colour. If it's fairly clear in colour most of the day, you're generally
drinking enough.
Cool and sweet fluids are most palatable so for
those you struggling to drink enough water, drink from the fridge
or add some ice and add a small amount of flavouring. A well hydrated
body is a cool body!
Can I drink too much?
Yes, it is possible to drink
too much. Drinking too much water (well in excess of needs, enough
to result in weight gain) dilutes the sodium concentration in our
blood stream (hyponatremia) and can cause swelling in the brain.
This results in nausea, disorientation, headaches, loss of appetite,
irritability and can lead to death. So, stick with what your thirst
dictates.
March 2007
Which Milk?
There are over 100 different milks in most supermarkets, so how do you know which one is right for you or your family?
Full cream or 'normal' milk
Milk as it comes from the cow is 4% fat or 10g of fat in a 250mL
glass. 60% of this fat is saturated, or the artery clogging kind.
Full cream milk has approximately 300mg of calcium per 250mL glass,
or roughly 1/3 of your daily calcium requirements. Full cream milk
is not recommended for those watching their weight, with high cholesterol
or heart problems. Full cream milk is recommended for 12-24 month
old infants as they require the extra fat after being weaned off
breast or formula milk.
Low-fat or reduced fat milk
Low-fat milk is 1-2% fat or half the fat of
full cream milk. Reduced fat milk has the same amount of calcium
as full cream milk. Many find the taste of low-fat milk preferable
to skim milk. For those watching their weight, low- fat milk has
a good reduction in calories from full cream milk. Low-fat milk
is a good choice for families as it is best for kids and adults
over 2 years of age.
Skim milk or No Fat
Skim milk has less than 1%
fat, some are even less than 0.5% fat. Skim milk has the lowest
saturated fat content of any milk. Skim milk has the same amount
of calcium as full cream or reduced fat milk, some even have a slightly
higher calcium content. Skim milk is the preferred milk for those
with heart conditions or those watching their weight however low-fat
milk is also a good choice.
Soy milk
Soy milk can have a fat content ranging
from 0-4%, the same as cow's milk however all soy milks contain
1g or less of saturated fat. Another advantage of soy milk is that
the fat it does contain is protective of the heart, lowering LDL
(bad) cholesterol, while maintaining HDL (good) cholesterol. Many
people choose soy milk as its lactose free but others simply like
the taste. A good introduction to soy milk is flavoured soy milks
such as Sanitarium Soyaccino, Vitasoy Rush or So Good smoothies.
Specialty Milks
A2 is a cow's milk with the same nutritional components
as other cow's milk, including calcium and fat content. The difference
is that a2 milk only contains a2 beta casein protein where as other
milks are likely to contain a mix of a1 and a2 proteins. Some research
has suggested their may be health advantages to a2 beta casein proteins
only such as reduced rates of diabetes and heart disease. This is
preliminary research only and further investigation is required
to substantiate these claims.
Lactose-free milks such as
Zymil and Liddell's add an enzyme called Lactase to cow's milk so
that the sugar, lactose is broken down. This simulates the action
of the gut for those who are lactose-intolerant or lack the required
amounts of lactase in their digestive system.
Calcium-enriched milks such as Physical or Balance are
reduced fat or no fat dairy milks with calcium added. These milks
contain approximately 500mg of calcium per 250mL serve, therefore
you can obtain your daily calcium requirements in only 2 glasses.
These milks are great for those who have osteoporosis, a family
history of osteoporosis, those recovering from a broken bone or
small eaters who have trouble eating enough dairy every day.
Cholesterol lowering milks such as HeartActive is a new
product on the milk market. These milks have added plant sterols
which can help to reduce cholesterol by reducing absorption in the
body. Plant sterols are also contained in some margarines (Logicol,
Proactive) and now in some yoghurts.
Increased protein milks such as Tone or So Good Active
have a higher protein content than other milks. These may be of
benefit for active people who have higher protein requirements for
recovery or for those wanting to add more protein to their diet.
Long life milks are available in almost all the varieties listed
above. These have the same nutritional makeup as fresh milks but
do not require refrigeration until opened. These can be handy when
traveling, camping or when concerned about refrigeration.
So which milk is the best for you? One you like the taste of! (hopefully
this is a low cholesterol variety!) Remember everyone needs 3-4 serves
of dairy per day so drink your milk!
April 2007
Eating Smart at Easter
The Easter bunny is knocking at our door, the Easter eggs started filling the Supermarket shelves months ago, annual camping trips have been booked and seafood sellers are preparing for a Good Friday seafood sell-out.
For most children Easter is synonymous with Easter eggs, and lots of them! For adults, Easter also means lots of chocolate, excess calories and increasing weight. Why not make a new tradition this Easter? Curb the chocolate, increase the activity and choose healthy, nutritious foods. Eat as a family, get everyone involved in making the Easter lunch and enjoy the celebration as it was intended.
Here are some tips for making the most of the long weekend:
o Ask each family member if they would prefer a
small gift instead of Easter eggs - a new toy, ball game or a massage
are far more fulfilling presents than chocolate
o Take the family on a fun family outing instead
of buying Easter eggs e.g. stay overnight at the beach, go to a
theme park, have friends and family over for a BBQ
o Buy each family member a small Easter egg and
pool the money you would normally spend to do an activity the whole
family can participate in. Why not try a new sport like rock climbing,
bike riding or sailing?
o Instead of buying fried fish and chips on Good
Friday make your own healthy fish and chips - get the kids involved
peeling potatoes, making a salad etc. Or try fish on the BBQ - wrap
each piece in foil, top with herbs, spices and a dash of olive oil.
Delicious!
o To keep the kids entertained over the long weekend,
pack a picnic, grab a few balls and bats and head to a park for
some outdoor activities. Or grab your partner or a friend, a picnic
and head for a hike through Mt Cootha or the Glasshouse Mountains.
Remember to pack plenty of water!
o If you do buy Easter eggs, spend more on a small
amount of better quality chocolate and make it last longer, that
way you're eating less of it and enjoying it more!
o Buy mini hot cross buns and have one as an occasional
snack. Remember each normal size hot cross bun has as many calories
(or more!) as 2 thick slices of bread, not to mention the lashings
of butter or margarine!
Easter Eggs are high in saturated fats, the kind that raise your cholesterol and kilojoules. Check out how many kilojoules are in your favourite egg:
1 Cabury Crème Egg - 717kJ
5 mini chocolate Easter Egg - 1385kJ
Packet of mini Easter eggs - 2592kJ
55g plain chocolate egg (medium size) - 1110kJ
1 large 200g hard candy egg - 3100kJ
1 small 100g Lindt Chocolate bunny - 2271kJ
200g Darrell Lea Filled egg - over 2000kJ.
That's as many calories as a Big Mac and more fat!
Is one Darrell Lea Easter egg worth walking approximately 8km to burn off those extra kilojoules?
Instead of halting (or reversing) your nutritional goals over Easter, why not use the public holidays to do some extra exercise sessions or prepare some tasty, healthy foods in bulk and freeze.
Happy Easter from the Eat Smart Nutrition team!
May 2007 Smart Choices in Schools
Australia's children, similar to adults, are becoming increasingly overweight and obese. The 1995 figures (more recent figures due for release soon) show an overweight and obesity rate of over 20% in both boys and girls and preliminary figures show this rate continues to increase.
On January 1, 2007 all schools in Queensland were required to implement
Smart Choices, a strategy to ensure that all food and drink supplied
in schools is consistent with the Dietary Guidelines for
Children and Adolescents.
These guidelines state:
o Children and adolescents need sufficient foods to grow and develop normally
o Enjoy a wide variety of nutritious foods
o Eat plenty of vegetables, legumes and fruits
o Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
o Include lean meat, fish, poultry and/or alternatives
o Include milks (reduced fat for 2 years and over), yoghurts, cheese and/or alternatives
o Choose water as a drink
o Limit saturated fat and moderate total fat intake
o Choose foods low in salt
o Consume only moderate amounts of sugars and foods containing added sugars
o Care for your child's food: prepare and store it safely
The Smart Choices program is based on a 'traffic-light' system:
Green
Encourage & promote these foods and drinks as they are:
o good sources of nutrients
o contain lower amounts of salt, sugar and saturated fat
o are lower in energy
o Examples include water, fruit, vegetables, breads especially wholegrain, legumes, reduced fat dairy products, lean meats, poultry and fish
Amber
Select carefully as they have limited nutritional value, are
high in saturated fat, sugar or salt or contribute to excess energy
intake.
Examples include:
o Full-fat dairy foods
o Savoury commercial
products
o Processed meats
o Some snack food bars
o Some savoury
biscuits, popcorn, crispbreads
o Some cakes, muffins, sweet biscuits
o Some ice-creams, milk-based ice confections and dairy desserts
o Fruit juices (100%)
o Breakfast cereals - refined with added sugars
Red
These foods cannot be served more
than twice per term as they lack adequate nutritional value, are
high in saturated fat, sugar or salt and contribute excess energy.
These foods are classified as occasional foods by their energy,
saturated fat, salt or sugar content.
Examples of red foods include:
o Soft drinks
o Energy drinks
o Flavoured mineral water
o Confectionery
o Deep fried foods
o Crisps, chips and similar products
o Sweet
pastries
o Chocolate coated and premium ice-creams
o Croissants
o Doughnuts
o Cream-filled buns/cakes/slices
o Large serves of cakes
and muffins
Adults and children alike could all benefit from adhering
to the above guidelines both at school or work and at home. Some
workplaces have implemented a similar traffic light model such as
in the dining hall of mines and in the UK the traffic light system
is used on food packaging.
Using terms like 'everyday' foods and 'occasional' foods are important to establishing life-long healthy behaviour patterns in the youngest members of our society. Words such as 'good' and 'bad' as we may have been brought up using infer guilt when eating a 'bad' food where as a 'good' food may suggest unlimited quantities may be consumed with no repercussions. Using the terms 'everyday' and 'occasional' also gives guidelines on how often they should be consumed.
So remember the traffic light - green means everyday foods, orange means proceed with caution and red means occasionally (twice per term) only!
June 2007
Body Image
Australian Fashion Week saw the reintroduction of debate on body
size - what is too thin? There have been many reports of models
(they are certainly not the only ones however!) dying from complications
associated with anorexia. As practitioners, it is very concerning
to have children as young as 10-11 years expressing dissatisfaction
with their body shape and size and presenting with disordered eating
behaviours. So why are we pre-occupied with body shape and size?
Low body weight can have negative effects on an individual's health
such as:
o Poor muscle development in children or maintenance of muscle in
adolescents and adults
o Inadequate carbohydrates for energy
o Inadequate protein for muscle health and repair
o Inadequate fat for daily body processes
o Cessation of menstruation (or menstruation not commencing) in
females
o Poor bone density
o Low mood and depression
o Stunting of growth
o Poor concentration or performance at school
o Poor performance in sports or co-curricular activities
o Poor self-image
o A symptom of another disease
Some people are naturally of smaller frame and body weight however
others have to work hard to keep their body weight low. There has
been much speculation on determining a lower threshold at which
models 'should' maintain their weight, for their own health and
for the modeling industry to be more accountable to being a role
model to millions of people around the world. Many have used BMI
or body mass index which is a division of one's weight (kg) by their
height (m) squared. Debate remains over the exact cut-offs however
many consider 18-25 to be a healthy BMI with numbers below 18 signifying
underweight and over 25 as overweight. Some recent fashion shows
have insisted that only models with a BMI above 18 be allowed to
show.
Some social commentators simplify the issue claiming that models
are to blame for females fascination with 'thinness' however as
Dietitians we would disagree. Males can be similarly image-obsessed,
getting rid of the love handles, building more muscle mass and having
ripped abs. To blame models for this is like blaming household water
expenditure for the drought, it is only one element in a very complex
situation.
So what can we do about our poor self image?
o Talk to your partner, friends and children about a healthy, fit
body
o Watch your language - words like fat, useless, ugly are not helpful!
o Talk to yourself like you would talk to others - you wouldn't
tell someone else that their legs are dimply tree stumps so don't
talk to yourself in that way. Focus on the parts of your body that
you do like.
o If you notice your children or partner speaking in a negative
way about their body, don't ignore it, talk to them about it. Help
them see their body for the positive things it can do for them,
rather than a few bad points
o Remember no one is perfect, no one loves every part of themselves,
including supermodels!
o See a psychologist if it is a prolonged problem or your poor self
image is a barrier to your everyday life
o Do something positive about the things you feel negatively about!
For example, if you feel you could lose a few kilos, go see your
dietitian, do an extra exercise session or watch what you are eating.
If you feel 'flabby' or want a washboard stomach, do some cardio,
and work those abs!
o Look for new hobbies or activities that make you use your body
in a different way e.g. latin dancing, see a personal trainer, pilates.
It's hard to dislike your body when you can see the amazing things
it can do for you!
o Don't compare yourself to others. They don't have the same genetics
as you so you cannot lose, gain or be the same as them.
Ask your dietitian for more suggestions on creating a home with
a healthy body image. There are also some great books on body image,
such as those on our
Links page.
July 2007
WINTER EXERCISE
With the colder weather, many people complain of poor motivation
for exercise. 'Its dark when I finish work', 'it's too cold in the
mornings', 'it's too cold in the evenings to walk' and a multitude
of other excuses. Unfortunately many people also complain of weight
gain during the winter months, whether it is due to lack of exercise,
or eating 'heartier' meals or both. Exercise, however does not have
to mean rugging up to brave the cold at 5am or getting home before
4pm to get your afternoon walk in.
Try some novel ways to fit in
exercise in the colder months:
- Walk to, from or both to work
-
Start work a little earlier or finish a little later and take some
extra time during your lunch break to walk, run or go to the gym
- Buy a pedometer and ensure you do 10 000 or more steps per day,
whether this is walking the hallways at home, the hallways of the
office or on the street
- Buy a piece of gym equipment for at home
such as a stationary bike, treadmill, stepper or cross-trainer and
exercise at home, in the warmth and without the need for daylight
- Try a new form of exercise - for example join a dance class, join a lunchtime
Bootcamp, take up Saturday morning yoga or pilates
- Do longer forms
of exercise on weekends, such as walk for an hour, stop and have
a coffee and walk back or go or a 3 hour hike in a National Park
- Have brainstorming or appropriate meetings while walking instead
of sitting!
- Get off the bus or train a stop or two early and walk
to the rest of the way
- Join a gym close to your work and go to
the gym instead of grabbing an afternoon chocolate bar!
- If you
are home with children, take them for a walk or go to the park.
Or if you have friends or family nearby, have someone baby-sit while
you exercise and then swap. Or join a gym with a crèche and exercise
at your convenience.
- Buy an exercise DVD and exercise at home
- Hire a personal trainer that works out of a studio or comes to
your home or office
- Instead of catching up for breakfast or lunch,
meet for a walk or cycle
- Buy a bike and cycle to and from work
- Buy clothing appropriate for the weather, instead of making do!
If you hate having cold hands while running or walking, buy some
gloves!
Exercise is not all about controlling your weight, even
small amounts of exercise has many positive benefits such as:
-
Decrease in body fat (this may or may not change your body weight)
- Decrease in heart rate
- Decrease in blood pressure
- Decrease
in total cholesterol
- Better appetite regulation
- Improved aerobic
capacity
- Increased endurance
- Decreased fatigue
- Improved mental
alertness and stimulation
- Better decision making and problem solving
- Improved muscular strength
- Decreased body size (you may not
change weight on the scales but you may decrease size i.e. your
clothes will fit better)
- Longer life expectancy
- Better blood
sugar levels if you are diabetic
- Improved resting energy expenditure,
that is how many calories you burn at rest
- Lower incidence of
weight gain
- Research shows people are more likely to keep weight
off if they are active
- Lower rates of depression and anxiety
-
More able to cope with stress
- Exercisers are more likely to have
other healthy behaviours such as drinking more water, consuming
more fruit & vegetables etc
- Can improve the appearance of cellulite
- Decreased death from chronic disease such as heart disease and
diabetes
- Exercisers usually take less medication and those that
take up exercise can often reduce the amount of medications they
take
So this winter, don't let the cold stop you! Move your way
to good health - physically and mentally!
AUGUST 2007
TRANS FATS
You may have read some comments or debate in recent times about 'trans fats' but were a little confused as to where they come from, and what their possible effects are in our diet.
When unsaturated fats (the 'good' type) are changed from liquid form to a solid at room temperature, they undergo 'hydrogenation'. This means they end up being similar in their structure to saturated (or 'not so good') fats. Trans fats are thought to increase our cholesterol levels in the same way that saturated fats do.
This process is most likely to occur in the production of processed fast foods and snack foods such as cakes, pastries, biscuits and savoury snacks. Most of our margarines have very little trans fat content. Small amounts are also naturally found in meat and dairy but experts are unsure whether this would have any significant effects on cholesterol levels.
Reducing your intake of trans fats is important. However the biggest issue for heart disease in Australians diets is still probably an excessive intake of saturated fats in things such as the fat on meat, skin on chicken etc.
The best move for heart health is to limit processed foods, check your margarine for trans fats, or replace it with avocado, as well as watching your intake of sources of saturated fat.
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SEPTEMBER 2007
PORTION DISTORTION
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Portion distortion is a common problem in our society of big is better! Up-sizing, value meals, double-ups and buy one get one free has conditioned us to expect more. We expect to see a full plate, brimming over with food or extras to accompany the meal such as potato, vegetables, fries or other side dishes. Have you ever considered the effect this may be having on our expanding waistlines?
Has your weight loss reached a plateau? Has your weight increased over the winter months when you were eating warm, comforting food? Are you exercising and eating well but still not seeing the results you want?
Could the amount of food you are eating be to blame?
So how do you know if you are eating too much? Your stomach only has a capacity of 2 cups or approximately 500mL. So if you can't fit everything on your plate into 2 cups, you are eating too much! Do you ever leave any food on your plate? Do you notice when you are full? Do you ever feel hungry?
If you think portion distortion could be a problem for you, here are some tips:
" Use a smaller plate, most dinner plates are oversized. There is meant to be a large border around the edge of the plate, with the food only sitting in the middle. Oversized plates are trendy, but people are now filling these oversized plates. Try using an entrée or salad plate instead.
" For meat or chicken use the size of your own palm as a guide. Your steak shouldn't be larger than your hand or take up the whole plate!
" The largest portions on your plate should be vegetables or salad.
" Always say no to up-sizing or meal deals.
" Choose the smallest size possible - often this is medium or regular.
" Order an entrée instead of a main meal when dining out.
" Always share desserts.
" Have a look at the nutrition information panel and see how many serves is contained in the packet. While it may be your habit to eat a whole bag of chips or biscuits, this is not the recommended serving size!
" When serving your evening meal, portion out all serves and put excess in the fridge or freezer so leftovers are not left temptingly close to hand.
" Avoid seconds, or 'I'll just finish it up!' You can always eat it later!
Becoming more aware of how much you are eating and paying more attention to your hunger and satiety (fullness) can help you achieve your weight loss goals and maintain them. You should eat until you're no longer hungry rather than eating until you're full. You should feel hungry prior to a meal or snack, if you're not hungry at all, don't eat! Click on the satiety scale for a quick guide to your hunger levels.
If you are struggling to cut down your portion sizes or need more assistance with knowing how much you should be eating, ask your Dietitian for assistance.
Don't let portion distortion stop you from losing weight!
Basil
Growing Dill
Marjoram
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