tag:blogger.com,1999:blog-30643755383394936912024-03-06T09:29:38.536+11:00Healthy Bods NutritionAnonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-3064375538339493691.post-17577781078317572602014-04-04T11:31:00.003+11:002014-04-04T11:31:48.705+11:00Plan. Eat Healthy. Repeat. <div style="text-align: justify;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">A lot of my clients lately have been saying how difficult it is to eat healthy during the week when you are busy... right... wrong!</span></div>
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I have been trying to empower a lot of my clients to PLAN. Being healthy does take planning. Hence the name of my blog post today; <b>Plan. Eat Healthy. Repeat. </b></div>
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At the end of a long working day, a lot of us would rather put our feet up rather than don our aprons! This is when we tend to fall in to the trap of swinging by the local takeaway shop or restaurant. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_bbo3wCHVF__cyAU4C9DgsyziWyo9jlSYDK6thyphenhyphen7WdE-qwcgtdIWH0HyOK1nzgxuTtitFTSiJfRC9ux3iYvAsV4k-3eDFuDkkF6HUv_QAqD7hhWdLTQ-_OGjKbyW-PlDJgHu2VWtYy-uW/s1600/3a85c6fdc07b37d47c235910f44ed622.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_bbo3wCHVF__cyAU4C9DgsyziWyo9jlSYDK6thyphenhyphen7WdE-qwcgtdIWH0HyOK1nzgxuTtitFTSiJfRC9ux3iYvAsV4k-3eDFuDkkF6HUv_QAqD7hhWdLTQ-_OGjKbyW-PlDJgHu2VWtYy-uW/s1600/3a85c6fdc07b37d47c235910f44ed622.jpg" height="202" width="320" /></span></a></div>
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<span style="color: #38761d; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">Sunday = Prep</span></h3>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sunday is a great time to plan your healthy meals for the week. Good preparation for healthy eating for the week involves meal planning, writing a shopping list, doing the shopping and some simple preparation work.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you commit to this preparation on a Sunday, it makes it much easier to eat clean, healthy meals all week. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Meal planning doesn't have to take long. I know breakfast at my place doesn't change much from day-to-day. It's a good idea to think about your dinners for the week though and jot them down, such as:</span></div>
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Meatless Mondays - lentil spaghetti bolognaise </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Tuesday - chicken stir-fry with quinoa </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Wednesday - omelette </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Thursday - Grilled salmon with brown rice and green leafy vegetables </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Friday - grilled steak, vegetables and sweet potato chips </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Also jot down some healthy lunch ideas; Mexican wraps with low GI wraps, 3-bean mix and salad leaves/ Vita Weats with cottage cheese, cucumber and tomato/ leftover chicken stir-fry with quinoa/ boiled egg sandwiches on low GI bread/ quinoa superfood salad with chickpeas. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Then translate your meal list into a healthy shopping list. Remember to try and stay to the outer aisles of the shops, where the fresh produce lives. No need to wander down the aisles where processed, packaged foods hide! </span></div>
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<span style="color: #38761d; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">Sunday Prep Tips</span></h3>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here are some great simple prep ideas for a Sunday to make life easier during the week:</span><ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Chop up some carrot, cucumber and celery sticks ready for snacking during the week</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Hard boil eggs ready for a quick protein hit during the week as snacks or to use in egg salad sandwiches</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Cook up a bag of quinoa, let it cool, then divide into individual portions (~1/2 cup for the ladies, 1 cup for the men) and put in snap-lock bags and freeze</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Cook up a bag of low GI brown rice, let it cool, then divide into individual portions (~1/2 cup for the ladies, 1 cup for the men) and put in snap-lock bags and freeze</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Make sure you have a few backup frozen fruit and vegetables in the freezer e.g. frozen mixed vegetables, frozen mixed berries, frozen mango </span></li>
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<span style="color: #38761d; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">Desk Drawer Winners</span></h3>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here are some of my favourite stock staple items to keep in desk drawer at work:</span><ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Vita Weat 9-grain crackers/ lunch slices</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Tinned tuna</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">125g tins chickpeas, 3-bean mix</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">125g tins corn kernels</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">30g pack nuts</span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So, healthy eating <i>is</i> possible. Just remember.<b> </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Plan. Eat Healthy. Repeat. </b></span></div>
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Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com1tag:blogger.com,1999:blog-3064375538339493691.post-19991091883913901192014-01-06T09:00:00.004+11:002014-01-06T19:43:22.602+11:00Healthy Eating Program<span style="font-family: Arial, Helvetica, sans-serif;">Over indulged over Christmas? Set yourself healthy eating goals for the New Year? Get off on the right foot this year but signing up for my Healthy Eating Program. For $99.00 you will receive:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">- 2-week calorie controlled meal plan</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Shopping List </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- List of snacks</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Recipes </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- 2 free questions via email with your Accredited Practising Dietitian (APD)</span> <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj57Wggm82gdhdjBdQp_Z1Ic3A4TZhNR-xpntKwLejEOw4HuGCxRfxczgnSfelbCl0vGEZ-RD7-txewy2ZXnYsZITSp1UmCY5jDNOdwUdcuW8zaS7akSlqPeaiojha04ruBjEL0gDlKby0W/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj57Wggm82gdhdjBdQp_Z1Ic3A4TZhNR-xpntKwLejEOw4HuGCxRfxczgnSfelbCl0vGEZ-RD7-txewy2ZXnYsZITSp1UmCY5jDNOdwUdcuW8zaS7akSlqPeaiojha04ruBjEL0gDlKby0W/s1600/photo.JPG" height="491" width="640" /></a></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com2tag:blogger.com,1999:blog-3064375538339493691.post-45926706998216622412013-12-15T19:26:00.000+11:002013-12-15T19:58:26.906+11:00Christmas cheer.. without the fear! <div style="text-align: justify;">
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Just 10 sleeps to go until Christmas! Did you know - on average, Australians put on 0.8-1.5kg over the Christmas period? This blog is packed full of useful tips so you can have all the Christmas cheer.. without the fear of weight gain!! </span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">How many calories in that?</span></h4>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A big reason for weight gain during the holidays is the nibbles that flow at parties. A party pie here, a mini quiche there, chips, dips and crackers and you've blown your calorie bank for the day! Remember we should aim for no more than 1200kJ in total for snacks for the day; either 3 x 400kJ snacks or 2 x 600kJ snacks.</span><br />
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">High calorie nibbles:</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Handful potato chips <strong>577kJ</strong>/ 138 cal</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 4 Jatz crackers with full fat cheddar cheese <strong>750kJ</strong>/ 179 cal</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 1 small mince pie <strong>802kJ</strong>/ 192 cal</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 1 party pie <strong>539kJ</strong>/127 cal</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAy12LbILN-Ka1NTEw8doDepxfTQ4NewGc8Wl0WxhPlIltWURFk7NpmPtOvqDjqsZeztRb1xl20FhWMnMJRbdK7lxEBz-GnS60BEaPjCT67JYcCMJzUNIYJ8geedDehzliT0_PydLsNJgv/s1600/cherries-3449_640.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAy12LbILN-Ka1NTEw8doDepxfTQ4NewGc8Wl0WxhPlIltWURFk7NpmPtOvqDjqsZeztRb1xl20FhWMnMJRbdK7lxEBz-GnS60BEaPjCT67JYcCMJzUNIYJ8geedDehzliT0_PydLsNJgv/s200/cherries-3449_640.jpg" style="border: none; position: relative;" width="159" /></span></a><span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 2 chocolate Lindt balls <strong>669kJ</strong>/ 160 cal</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAy12LbILN-Ka1NTEw8doDepxfTQ4NewGc8Wl0WxhPlIltWURFk7NpmPtOvqDjqsZeztRb1xl20FhWMnMJRbdK7lxEBz-GnS60BEaPjCT67JYcCMJzUNIYJ8geedDehzliT0_PydLsNJgv/s1600/cherries-3449_640.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 1 spring roll <strong>2066kJ</strong>/ 495 cal</span><br />
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Low calorie nibbles: </span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Carrot & celery sticks with 2 tbsp skinny hummus <strong>306kJ</strong>/ 73 cal </span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 10 cherries <strong>100kJ</strong>/ 25 cal </span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 20 grapes <strong>335kJ</strong>/ 80 cal</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Small punnet strawberries <strong>262kJ</strong>/ 63 cal</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- 1 vegetable rice paper roll <strong>396kJ</strong>/ 95 cal </span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Skewers with 1 bocconcini ball and cherry tomato <strong>386kJ</strong>/ 92 cal</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Healthy Food Swaps</span></h4>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Swap regular hommus for skinny hommus <em>(save 140kJ per 2 tbsp)</em><br />- Swap water crackers for carrot and cucumber sticks with dips<em>(save 215kJ per 4 crackers)</em><br />- Swap potato chips for wholegrain chips <em>(lower GI)</em></span></div>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><em>- </em>Swap chocolate for chocolate dipped strawberries <em>(save 944kJ/ 225 cal per 4 squares)</em><br />- Swap party pies for tuna sushi <em>(save 398kJ and 5g fat)</em></span><br />
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">No time for exercise?</span></h4>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Yes, it's a busy time of year! However, with all the extra food being consumed, it's important to burn the extra calories with some exercise. Try and incorporate some exercise into your festive occasions. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: rgba(255, 255, 255, 0);">- Game of backyard/ beach cricket<br />- Walk around the neighbourhood to view Christmas lights<br />- Swimming in the pool<br />- Park the car further away from the shops when Christmas shoppin</span><span style="-webkit-text-size-adjust: auto; background-color: white; line-height: 22px;">g</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ihlssXy1-B9ZKXyrXjZd-LdA0yf1mJZITpcrz9B9wJ63kLwRRsY3a9tEptQ7fwF_Pvo7De9MB2Sam_Xna8votduXLJFLyLex-vD13AJZzf0PPquwrNlHTe762YA3lVhb3G7Hx-KLjCQi/s1600/9548823340f8e920f594306f3ad82409.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ihlssXy1-B9ZKXyrXjZd-LdA0yf1mJZITpcrz9B9wJ63kLwRRsY3a9tEptQ7fwF_Pvo7De9MB2Sam_Xna8votduXLJFLyLex-vD13AJZzf0PPquwrNlHTe762YA3lVhb3G7Hx-KLjCQi/s200/9548823340f8e920f594306f3ad82409.jpg" width="200" /></span></a><span style="-webkit-text-size-adjust: auto; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 22px;"><b>Give the gift of health </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Encourage health and fitness amongst family and friends by giving the gift of health:</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Pedometer </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Gym gear </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- A soda stream <a href="http://www.kambrook.com.au/blitz2go-blender.html">http://www.kambrook.com.au/blitz2go-blender.html</a></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- An indoor basil plant </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Magazine subscription to a healthy magazine </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Kambrook Blitz2Go <a href="http://www.kambrook.com.au/blitz2go-blender.html">http://www.kambrook.com.au/blitz2go-blender.html</a></span></div>
<div style="text-align: left;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-40145976254482376852013-09-26T15:40:00.000+10:002013-09-26T15:40:25.456+10:00Portion Caution<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Confused about portion sizes? </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It's not surprising! Take-away food, packaged supermarket food and restaurant meals have 'super-sized' over the last few decades, which makes it hard to know what the right amount of food to eat is. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">To maintain a healthy weight or lose weight, you need to make sure you're eating not only the right<i> type</i> of food, but the right <i>amount. </i></span></div>
<div style="text-align: justify;">
<br /></div>
<div>
<div style="text-align: justify;">
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Portion Caution Tips</span></h4>
</div>
<div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Need a coffee hit to get you going in the morning? Down-size to a small and save on calories. </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYpySBEdJj3cJjz-tb3BeqBo_vnOux8owJmnHUdrHCx2uSLXFD8TMIv6gxfpSL6phs3sZz1GlLrIntf-m7rfnuXqkgxJEkm2as7qYmYp1yBvjc3TZf-mZbq4GuFStJgEeQYusm-H56l2lU/s1600/6763_325674680889072_378960572_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYpySBEdJj3cJjz-tb3BeqBo_vnOux8owJmnHUdrHCx2uSLXFD8TMIv6gxfpSL6phs3sZz1GlLrIntf-m7rfnuXqkgxJEkm2as7qYmYp1yBvjc3TZf-mZbq4GuFStJgEeQYusm-H56l2lU/s200/6763_325674680889072_378960572_n.jpg" width="200" /></a></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Do you grab a handful of nuts for morning tea? This is a healthy habit, but check the portion! 30g is the "perfect" portion which equates to about 15 nuts. </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfBTKHkzaxBf4ykjePk_E93BcV7UobSKH1oteP02lbEdUO-M6rdb0JO9H9HQHwU4p1dzhUAm7Ci7TBdYla-EsYwqxK5EhiH4a-NUvJWi49g55tDh0iVR_K1UclgHKU2xzNtLdH2dS7hdfG/s1600/30g-mixed-nuts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfBTKHkzaxBf4ykjePk_E93BcV7UobSKH1oteP02lbEdUO-M6rdb0JO9H9HQHwU4p1dzhUAm7Ci7TBdYla-EsYwqxK5EhiH4a-NUvJWi49g55tDh0iVR_K1UclgHKU2xzNtLdH2dS7hdfG/s200/30g-mixed-nuts.jpg" width="200" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPxcYRbjzlS7wRmz0wbUhK5-8unHuLr1K1umTjvoWIZEk93XSNs0iEF25brw-k8OGlM96Bww_VDg9Y5Pc7pWROSa4XqC0s0YLo09HDll_CinBj_1n9IEVpI6zOf_2BflFnMJx00wXZdLtR/s1600/30g-almonds.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPxcYRbjzlS7wRmz0wbUhK5-8unHuLr1K1umTjvoWIZEk93XSNs0iEF25brw-k8OGlM96Bww_VDg9Y5Pc7pWROSa4XqC0s0YLo09HDll_CinBj_1n9IEVpI6zOf_2BflFnMJx00wXZdLtR/s200/30g-almonds.jpg" width="200" /></a></div>
<div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Other foods throughout the day to show portion caution for are avocado and oils.Using 3 slices rather than 1/2 an avocado saves you over 150 calories. For oil, use 1 teaspoon per person. </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinvU32I2dp-NuSA7Y3LE5bMeQlsYCfL2UDBn4T0RtkQk4HLFY7kezM7GQYP8-H4ON4G20mczk5XEDLpNYWehaj7VnCYFln_HSwD5Z5v3My4lYU6iT-ohdbcqmHE6xGJy0EpHLrvI1ktFY-/s1600/3577-1_asl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinvU32I2dp-NuSA7Y3LE5bMeQlsYCfL2UDBn4T0RtkQk4HLFY7kezM7GQYP8-H4ON4G20mczk5XEDLpNYWehaj7VnCYFln_HSwD5Z5v3My4lYU6iT-ohdbcqmHE6xGJy0EpHLrvI1ktFY-/s200/3577-1_asl.jpg" width="200" /></a></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">A few more Portion Caution Tips:</span></h4>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Meals - serve meals on smaller size plates</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Coffee - ask for small coffee </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Cereal - use measuring cups - aim for 1/2 to 3/4 cup </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Cheese - aim for match-box size serve</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Meat - aim for palm size serve </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fish - aim for whole hand size serve</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Rice/ pasta - fill no more than 1/4 of your plate </span></li>
</ul>
</div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-29179041406225397712013-07-22T13:56:00.002+10:002013-07-22T14:06:38.627+10:00Recipe: 5 minute Superfood Salad <h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Superfood Salad <em><span style="font-size: small;">(in 5 minutes!)</span></em></span></h3>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhERsTV8eYAmuU1UfbEQ3yyFvhZWWupeyZWN6hG3r7-7Q9b26CGRB7QgJ5eZkGr0fl6hCj21XCSUusqgzxZllOuP2o_XLLcdmefoyfcjynCdr4qxtOUY-pdE0GXLOJjQgcWhYzQIEGam9yL/s1600/IMG_5525.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhERsTV8eYAmuU1UfbEQ3yyFvhZWWupeyZWN6hG3r7-7Q9b26CGRB7QgJ5eZkGr0fl6hCj21XCSUusqgzxZllOuP2o_XLLcdmefoyfcjynCdr4qxtOUY-pdE0GXLOJjQgcWhYzQIEGam9yL/s1600/IMG_5525.JPG" width="400" /></a></div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span></h4>
<span style="font-family: Arial, Helvetica, sans-serif;">1 1/2 cups baby spinach leaves</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup chickpeas (canned, drained & rinsed)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup green peas </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">30g reduced fat fetta </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp linseed, sunflower & pine nut mix (lightly toasted) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 avocado </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 tbsp balsamic vinegar </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp olive oil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 fresh lemon, juice </span><br />
<span style="font-family: Arial;"></span><br />
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Method:</span></h4>
<span style="font-family: Arial, Helvetica, sans-serif;">1. Lightly toast seed & nut mix in oven </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Toss together spinach, chickpeas, peas, fetta and avocado </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. Mix oil, vinegar & lemon juice together and pour over salad </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. Top salad with toasted seed & nuts </span><br />
<br />
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Nutritional benefits:</span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">High in protein - almost 30g per serve</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sustained energy - chickpeas are low GI </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Good source of healthy fats - monounsaturated (olive oil, avocado) and polyunsaturated (linseeds)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Full of fibre - soluble (chickpeas) and insoluble (peas, spinach)</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
</ul>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-34093300982418994952013-06-25T14:28:00.002+10:002013-06-25T14:28:56.490+10:00Liquid Breakfast Drinks in the Spotlight <div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you've been down the cereal aisle recently, you'll have noticed that the range of on-the-go breakfast drinks is growing. We know that breakfast is the most important meal of the day. But is convenience taking priority over nutrition, particularly in our children?</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A recent review by Choice reviewed 23 on-the-go products. All of the drinks reviewed included <em>added</em> sugars. 10 of the drinks had more than 23g of sugar per serve, which is more than 5 teaspoons of sugar. Breakfast is often where we obtain a lot of the fibre in our diet. Breakfast cereals are generally high in fibre, some providing more than 1/3 of our daily fibre requirements in one serve, but the liquid drinks just don't quite meet the mark. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial;">Of all of the drinks reviewed, my pick nutritionally would be Sanitarium Up & Go Vive, which has just 12g sugar per serve. For the best start to the day; try and make time for a nutritious breakfast (for both you and the kids), and leave these convenience drinks for emergencies. Some quick, healthy breakfast ideas include;</span></div>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1/3 cup untoasted muesli with Black Swan low fat greek style yoghurt or 0% fat Chobani greek yoghurt and a banana</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">2 slices wholegrain bread with Kraft No Added Salt or Sugar Peanut Butter</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Smoothie with frozen berries, skim milk, natural yoghurt and honey </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Goodness Superfoods Quick cooked oat sachets with sliced banana </span></div>
</li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial;">For the full review visit the Choice website at;</span></div>
<div style="text-align: justify;">
<a href="http://www.choice.com.au/reviews-and-tests/food-and-health/food-and-drink/groceries/liquid-breakfasts.aspx"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.choice.com.au/reviews-and-tests/food-and-health/food-and-drink/groceries/liquid-breakfasts.aspx</span></a></div>
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<span class="userContent">
</span><span class="userContent"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MuyvT20D04swTY_aj20lMYOngzvIpqJfxHmL0VjYBGap3NP-kbL0eGpkHfOvogYsMyhlZ5rOzEUx9Grmcuntl7nVq26BmuwyQvIm3Y8C0LW9ulQRa892UXZQB6z67QwYx1cN29vNlr6j/s1600/breakfast-drinks-lead.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MuyvT20D04swTY_aj20lMYOngzvIpqJfxHmL0VjYBGap3NP-kbL0eGpkHfOvogYsMyhlZ5rOzEUx9Grmcuntl7nVq26BmuwyQvIm3Y8C0LW9ulQRa892UXZQB6z67QwYx1cN29vNlr6j/s400/breakfast-drinks-lead.jpg" width="400" /></a></span><br />
<span class="userContent"></span>Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-4568624857116527932013-06-06T14:17:00.001+10:002013-06-06T14:17:37.620+10:00What's making news in nutrition?<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Vegetarians Live Longer than Meat-Eaters</span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij3L7Yg4sdzhM_X-VTX-FdUvb3AcazrpXaTKsZOPUzvj0bIJNCRrnhnW0p9JDLzc1u2k3ZcsIGOuJYVDik-xuIdGDK3qnOJ6QUc2UwjIewiSLbGCz7JDczHLuKnuulT6TlLYQ-iUUwWz8F/s1600/plant-protein1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij3L7Yg4sdzhM_X-VTX-FdUvb3AcazrpXaTKsZOPUzvj0bIJNCRrnhnW0p9JDLzc1u2k3ZcsIGOuJYVDik-xuIdGDK3qnOJ6QUc2UwjIewiSLbGCz7JDczHLuKnuulT6TlLYQ-iUUwWz8F/s320/plant-protein1.jpg" width="320" /></a></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A new study published in <em>JAMA Internal Medicine</em> suggests vegetarian diets are linked to reduced death rates, with more favourable results for males than females. The study involved 70,000 people and assessed diet using a questionnaire dividing participants into categories, either non-vegetarian, pesco-vegetarian (includes seafood), lacto-ovo vegetarian (includes dairy/ egg) and vegan. </span></div>
<div style="text-align: justify;">
</div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Apps for mindful eating help weight loss</span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Common distractions while eating, such as TV or computers, can increase your food intake, not only at that one meal, but at subsequent meals too. One reason for this is that distractions disrupt the 'reward' function in the brain, preventing the memory of eating that meal, increasing the likelihood that you'll seek 'reward' foods later. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Mindfulness is the Buddhist practice of being aware. Mindful eating is consuming your meals whilst being wholly conscious of doing so. This means noticing textures, flavours and listening to your hunger signals. A recent review found paying attention to what was eaten, helped reduce energy intake in participants, with them losing an average of 1.5kg over 4 weeks. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_S1f3h8dleQlm0oBzb_4hXh5mGbVMUzm-M6npQWaV-bjsWqL-F8to9RD3VTi-B-ilfZVDmiLBcTGw0Ejh4dFqp54rx6EdSCaMqmrn5hwAqjiD0YR2czRCrW47MygHn9WzMvKNGA8d-bMj/s1600/mindful.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_S1f3h8dleQlm0oBzb_4hXh5mGbVMUzm-M6npQWaV-bjsWqL-F8to9RD3VTi-B-ilfZVDmiLBcTGw0Ejh4dFqp54rx6EdSCaMqmrn5hwAqjiD0YR2czRCrW47MygHn9WzMvKNGA8d-bMj/s320/mindful.jpg" width="320" /></a></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">One mindful eating app available is "Eat, Drink and Be Mindful". </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Another great way to practice mindful eating is to log a food diary. Read my previous blog on keeping a food diary for weight management at <a href="http://healthybodsnutrition.blogspot.com.au/2012/08/whats-making-news-in-nutrition.html" target="_blank">http://healthybodsnutrition.blogspot.com.au/2012/08/whats-making-news-in-nutrition.html</a></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Suffer from daytime sleepiness? </span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A study showed that higher fat consumption was associated with increased daytime sleepiness, while higher carbohydrate intake was associated with increased alertness. There was no relationship between protein consumption and sleepiness. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">My take on this study? Eat balanced! Consume meals with low GI carbohydrates for sustained energy (and alertness!), include a protein food for satiety and a healthy fat in moderation. </span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWOeH_8utBg9TDTfrgb0ZcZt5U8tcxeVo4wgT50-feic7_mwP5pYrc2n0gGkdjvIUWLVPHLPXQGLwg5a0NIarLkeWp8g2hsyyF3r7fQ5zQxw9pfvvMGw8BYAFa8ul-zk5EISO69LZGtDkA/s1600/afternoon-nap-good-for-yo-007.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWOeH_8utBg9TDTfrgb0ZcZt5U8tcxeVo4wgT50-feic7_mwP5pYrc2n0gGkdjvIUWLVPHLPXQGLwg5a0NIarLkeWp8g2hsyyF3r7fQ5zQxw9pfvvMGw8BYAFa8ul-zk5EISO69LZGtDkA/s320/afternoon-nap-good-for-yo-007.jpg" width="320" /></a></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-49452706060209160432013-05-28T12:38:00.002+10:002013-05-28T12:58:58.681+10:00Vitamin D "de'fish'ency" strikes 1/3 of Australians <div style="text-align: justify;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; line-height: 150%;">I see many clients in my practice with vitamin D deficiency. It's not surprising, as nearly 1/3 of adult Australians are vitamin D deficient. With winter coming this week and the (sigh!) subsequent shorter days and less exposure to sunlight, we need to consider where we will get our vitamin D from this winter? </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial;">Did you know that some foods contain vitamin D? </span></div>
<ul><div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">oily fish</span></div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">mushrooms</span></div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">smaller amounts in eggs and butter </span></div>
</li>
<div style="text-align: justify;">
</div>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial;">Tassal Australia is the largest farmer of fresh and frozen salmon. They have released results revealing that one standard portion of Tassal salmon (150g) contains 8 micrograms of vitamin D - more than 1/2 the recommended daily intake for adults. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial;">Tassal has produced the following delicious salmon recipes, using their salmon range. They have fresh portions, smoked salmon and canned salmon. Jump on their website and use their recipe finder to find more ways to include salmon in your diet! I love the look of the smoked salmon and quinoa cakes (recipe at link below). </span></div>
<br />
<a href="http://www.tassal.com.au/recipe-category/lunch/smoked-salmon-quinoa-cakes.html" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Smoked Salmon and Quinoa Cakes </span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_knoeIstuFN2J2tRDEOgNb-u6jjZz_i0RiHELhzem2tNDIwatc2t74Rn2OdaORzRK6Z-fYMe3op2cY2wrZumEUNvf2CSbR7H5K5_MeL3s4oG4p21AkycoUHaDYQBS02g-YIbATJLiv4bG/s1600/Quinoa%2520Cakes%2520web%2520ready.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_knoeIstuFN2J2tRDEOgNb-u6jjZz_i0RiHELhzem2tNDIwatc2t74Rn2OdaORzRK6Z-fYMe3op2cY2wrZumEUNvf2CSbR7H5K5_MeL3s4oG4p21AkycoUHaDYQBS02g-YIbATJLiv4bG/s1600/Quinoa%2520Cakes%2520web%2520ready.jpg" width="278" /></a></div>
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<span style="font-family: Arial;"></span><br /></div>
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<a href="http://www.tassal.com.au/recipe-category/lunch/moroccan-grilled-salmon-and-cous-cous-salad.html" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Moroccan Grilled Salmon and Cous Cous </span></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPAQhmsB8wq9racqK2VzqJpYa0ka5V2u7XGCxYs22ZnXuEgT1mQLvQ-fJDH4QkAxStC4VoT_XRUpU-2QAESGPizSj2PUHYbp5GfW9kBXiVlbUDLGablJCK_UK82H4GxY-phQmUul92a_iS/s1600/Moroccan-salmon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPAQhmsB8wq9racqK2VzqJpYa0ka5V2u7XGCxYs22ZnXuEgT1mQLvQ-fJDH4QkAxStC4VoT_XRUpU-2QAESGPizSj2PUHYbp5GfW9kBXiVlbUDLGablJCK_UK82H4GxY-phQmUul92a_iS/s1600/Moroccan-salmon.jpg" width="278" /></a></div>
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<span style="color: #84d1f1; font-family: Calibri-Bold;"><span style="color: #84d1f1; font-family: Calibri-Bold;"> </span></span></div>
<span style="color: #84d1f1; font-family: Calibri-Bold;"><span style="color: #84d1f1; font-family: Calibri-Bold;"><div align="justify">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Vitamin D is <em>not</em> only important for the absorption of calcium for healthy bones. Low vitamin D levels have also been linked to increased risk of Type II diabetes, cardiovascular disease and some cancers.</span></div>
</span><div align="justify">
<br /></div>
</span><div align="justify">
<span style="color: black; font-family: Arial;">So, top up your vitamin D levels and avoid vitamin D "de'fish'ency" by:</span></div>
<ul>
<li><div align="justify">
<span style="color: black; font-family: Arial;">exposing 15% of your body (equivalent of arms and legs) to the sun daily</span></div>
</li>
<li><div align="justify">
<span style="color: black; font-family: Arial;">including 2 serves of fish a week, particularly oily fish such as salmon</span></div>
</li>
<li><div align="justify">
<span style="color: black; font-family: Arial;">including eggs, low fat milk and mushrooms in the diet in recommended amount</span></div>
</li>
</ul>
</span><br />Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com1tag:blogger.com,1999:blog-3064375538339493691.post-54768244394768945712013-05-26T18:13:00.000+10:002013-05-26T18:13:58.543+10:00<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Learn a little bit more about the life of a dietitian by checking out my profile listing in Dietitian Connection this week at the link below. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<a href="http://www.dietitianconnection.com/component/content/article/55-news/director/1271-profile-courtney-dinnerville" target="_blank">Dietitian Connection Profile - Courtney Dinnerville</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl2fWOurhQ-ENnH0Ft_xmOSTV77RVyKvmra6yBOjzWhweChBHlAfebfpVYq-9fcnth9gq-N2YkrrBKq2aiGT8rImV4zM-zw8nohzZ5tn_1xNM-ksILgdZapxKgf3rnUc0J1H1wdg9hrF_Y/s1600/seN_h_y2z3oBpKo4in7Acg3GB0sVkYRaT2jfgEFwbvE,tlIa1PI8Vk0vfKLC8i_r8EThg8rvInxBb2EJCIo8qIQ,303xFpXS-YiXq7lfJ2Cs9XTTRd_wponJXokpkoVi6Hk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl2fWOurhQ-ENnH0Ft_xmOSTV77RVyKvmra6yBOjzWhweChBHlAfebfpVYq-9fcnth9gq-N2YkrrBKq2aiGT8rImV4zM-zw8nohzZ5tn_1xNM-ksILgdZapxKgf3rnUc0J1H1wdg9hrF_Y/s320/seN_h_y2z3oBpKo4in7Acg3GB0sVkYRaT2jfgEFwbvE,tlIa1PI8Vk0vfKLC8i_r8EThg8rvInxBb2EJCIo8qIQ,303xFpXS-YiXq7lfJ2Cs9XTTRd_wponJXokpkoVi6Hk.jpg" width="213" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-11560526999235811402013-05-20T14:53:00.000+10:002013-05-20T14:53:44.411+10:00What's making news in nutrition?<span style="color: #274e13; font-family: Arial, Helvetica, sans-serif;"><strong><u>Food Revolution Day 2013</u></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">May 17th was Food Revolution Day, a global day of action raising awareness of the importance of healthy food, by encouraging everyone to "Cook it, Share it, Live it"! Jamie Oliver is the face of Food Revolution Day. I love his everyday passion and food philosophy! I celebrated Food Revolution Day by cooking a beautiful dish using nothing but the freshest ingredients. I wanted to share the recipe with you. </span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<u><span style="font-family: Arial, Helvetica, sans-serif;">Almond & Cumin Crusted Salmon </span></u><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ewAWytc1ellapNlDf_fNfuW110mDA_wd5iOlpeI4z1hts9oux-GXVcqxrCFUsm9KDT6WG2_zwS0SKeGbN0UvKEFHIvXgVRhWXI0AeCipHdYBsAkUTuoOPrY6qZBsSEPhykGuYtPJ35-p/s1600/IMG_4931.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ewAWytc1ellapNlDf_fNfuW110mDA_wd5iOlpeI4z1hts9oux-GXVcqxrCFUsm9KDT6WG2_zwS0SKeGbN0UvKEFHIvXgVRhWXI0AeCipHdYBsAkUTuoOPrY6qZBsSEPhykGuYtPJ35-p/s320/IMG_4931.JPG" style="cursor: move;" unselectable="on" width="320" /></a><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ewAWytc1ellapNlDf_fNfuW110mDA_wd5iOlpeI4z1hts9oux-GXVcqxrCFUsm9KDT6WG2_zwS0SKeGbN0UvKEFHIvXgVRhWXI0AeCipHdYBsAkUTuoOPrY6qZBsSEPhykGuYtPJ35-p/s1600/IMG_4931.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></a></u><br />
<u>
</u><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">2 salmon fillets </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">1/2 cup almond meal </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">1/2 tsp cumin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Green beans </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">1/2 Pumpkin</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">2 carrots</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Juice of fresh lemon</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Olive oil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;"></span><br />
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Method:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">1. Chop pumpkin and carrots and place on stovetop, bring to boil, cook until soft</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">2. Squeeze fresh lemon juice on fillets. Meanwhile mix almond meal and cumin in a bowl and coat fillets in mixture </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">3. Place fillets in hot fry pan with olive oil and cook about 7 minutes either side (depending on thickness)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">4. Strain pumpkin and carrots and mash with a fork using tsp olive oil</span> <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdT6bNwmxQyo7HdXSCnaUeDsEqDloHioSzAKkUWmzBMPux1YCPix-3dO-s6mFCDRTYB870A5mCevcfSsmlbIEyl_HltEUEGHC0mcJ-vBfchKdCSL-3mFSJ0z5unVJN2ZezsXNrNNvqDKW_/s1600/IMG_4934.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdT6bNwmxQyo7HdXSCnaUeDsEqDloHioSzAKkUWmzBMPux1YCPix-3dO-s6mFCDRTYB870A5mCevcfSsmlbIEyl_HltEUEGHC0mcJ-vBfchKdCSL-3mFSJ0z5unVJN2ZezsXNrNNvqDKW_/s320/IMG_4934.JPG" width="320" /></a></div>
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<span style="color: #274e13; font-family: Arial, Helvetica, sans-serif;"><u><strong>Don't shop on an empty stomach</strong></u></span><br />
<span style="color: black; font-family: Arial;"></span><br />
<div style="text-align: justify;">
<span style="color: black; font-family: Arial;">You've probably heard this one before... don't go shopping when you're hungry. Well, a study from Cornell University has shown people who were hungrier bought higher calorie food options when shopping. No surprises there! </span></div>
<br />
<span style="font-family: Arial;">My tips for a healthy shopping trolley:</span><br />
<ul>
<li><span style="font-family: Arial;">Don't go shopping when you're hungry</span></li>
<li><span style="font-family: Arial;">Plan your meals, write a list and stick to it </span></li>
<li><span style="font-family: Arial;">Stick to the outer layers of the supermarket (where the fresh fruits, vegetables, lean meats, eggs, low fat dairy and wholegrain breads are found)</span></li>
</ul>
<br />
<span style="color: #274e13; font-family: Arial;"><strong><u>Meatless Monday - why not try mushrooms?</u></strong></span><br />
<span style="color: black; font-family: Arial;"></span><br />
<div style="text-align: justify;">
<span style="font-family: Arial;">Mushrooms make a great replacement for meat as they are very low in calories, fat and have a meaty flavour. A recent study showed overweight and obese participants lost weight and body fat by switching a serve of red meat for one cup of button mushrooms. Why not try cooking mushrooms this meatless monday?</span></div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Risoni and Mushroom Salad</span><br />
<a href="http://www.powerofmushrooms.com.au/mushroom-recipe/risoni-mushroom-hazelnut-salad/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.powerofmushrooms.com.au/mushroom-recipe/risoni-mushroom-hazelnut-salad/</span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHBds2Vo-LHn2NfL14PNkfS7s8u61iFLk68AE4H3GRcaVKOBrhlx3y8xKDPolknXImDd7gNcuvvNyPXVAfLe2IDiS0vXl3YF3xxW00JXOgCIMHaJQrVdU19OWqWxhiY5soZ8kALfPNRNGs/s1600/Risoni,-Mushroom-&-Hazelnut-Salad-web_1205050251.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHBds2Vo-LHn2NfL14PNkfS7s8u61iFLk68AE4H3GRcaVKOBrhlx3y8xKDPolknXImDd7gNcuvvNyPXVAfLe2IDiS0vXl3YF3xxW00JXOgCIMHaJQrVdU19OWqWxhiY5soZ8kALfPNRNGs/s320/Risoni,-Mushroom-&-Hazelnut-Salad-web_1205050251.jpg" width="320" /></a></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-42545379100957609092013-05-06T17:16:00.000+10:002013-05-06T17:16:28.806+10:00Protein Balls<div style="text-align: justify;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">My recipe is adapted from Teresa Cutter's The Healthy Chef recipe. Protein balls are a great snack to cure 3pm sugar cravings, have post-workout or on-the-go. The great thing about protein balls is that you can experiment with so many different ingredients. Plus, they take only 5-10 minutes to make! </span></div>
<div style="text-align: justify;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">My protein balls are a great source of complete protein (made using whey protein isolate), a good source of Vitamin E from the almond meal and high in iron and magnesium from pepitas (pumpkin seeds). </span></div>
<span style="color: black; font-family: Arial, Helvetica, sans-serif;"></span><br />
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients:</span></h4>
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">60g Whey Protein Isolate (I used Musashi brand) - about 6 scoops</span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">16 dates, pitted </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">1/4 cup almond meal </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">1/4 cup pepitas, ground </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkcygq8R0_yJ7UCszdv_IQCGGmCNU4Myh6i5B71oPO9vN9pTtuCb3E7ktZDah_9GAu3cM-vaVpOKHna2f2TtVx-FHeicT9lI_e0JUxqM9nuH5xtpW926UnLtw2749MPYyTjFznbgEi_CG4/s1600/IMG_4860.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkcygq8R0_yJ7UCszdv_IQCGGmCNU4Myh6i5B71oPO9vN9pTtuCb3E7ktZDah_9GAu3cM-vaVpOKHna2f2TtVx-FHeicT9lI_e0JUxqM9nuH5xtpW926UnLtw2749MPYyTjFznbgEi_CG4/s320/IMG_4860.JPG" width="320" /></a></div>
<br />
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Method:</span></h4>
<div style="text-align: justify;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">If you have a food processor, place protein powder, almond meal and pepitas in and process until the mixture looks crumbly. Then add dates and a splash of water and process again until the mixture is soft. I didn't have a food processor so I used a mortar and pestle to grind the pepitas and chopped the dates finely with a sharp knife. Form the mixture into 12 balls. Store in the fridge and they're ready to go! </span></div>
<span style="color: black; font-family: Arial, Helvetica, sans-serif;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkhy_rZTPwPKS4GuFwztSURSNvcxfrXlow7RQKQDoPSaqhOCLUqduzExpqhJg2N1NE5aVLsAcyLTVKRwhx1dp_q3qVCHIak3jklR8uLvXxNSkNQJeg5Dl4WmWzhDgo5x8oCu0H6DtdXwE_/s1600/IMG_4861.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkhy_rZTPwPKS4GuFwztSURSNvcxfrXlow7RQKQDoPSaqhOCLUqduzExpqhJg2N1NE5aVLsAcyLTVKRwhx1dp_q3qVCHIak3jklR8uLvXxNSkNQJeg5Dl4WmWzhDgo5x8oCu0H6DtdXwE_/s320/IMG_4861.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9yh6mgQjJ-Ekuy9azTmDV-Vn1_pQOeHCa1Gx7-T4IHFxJYUJdSD5w0CSbCsVK_dvAZh0BaK0AH0Lasek596UxcuwPhup4gbHZzM7jtCyoTFbQR7tWqOxTvXoXYrVwyxoMPhSwM49MCBPc/s1600/IMG_4862.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9yh6mgQjJ-Ekuy9azTmDV-Vn1_pQOeHCa1Gx7-T4IHFxJYUJdSD5w0CSbCsVK_dvAZh0BaK0AH0Lasek596UxcuwPhup4gbHZzM7jtCyoTFbQR7tWqOxTvXoXYrVwyxoMPhSwM49MCBPc/s320/IMG_4862.JPG" width="320" /></a></div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Nutrition per ball: </span></h4>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>(makes 12)</strong></span><br />
<br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: large;">Energy: 252kJ (60 cal)</span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: large;">Protein: 5.4g </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: large;">Carbohydrates: 3.5g</span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: large;">Fat: 2.4g</span><br />
<span style="font-family: Arial;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUzqMdYJW_GemwsxYQ5JEOHVYbwlDEnuqn09NO6fjzhJrwNak3jCYyIL0H-uGrFo-2Mp44SD0L1jxCtU5I7AJXBtom98mVlpxKkPHWq9gT3NN1-FUY5nfErlEscMUEGB2-gxb4O6hq3dCp/s1600/IMG_4867.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUzqMdYJW_GemwsxYQ5JEOHVYbwlDEnuqn09NO6fjzhJrwNak3jCYyIL0H-uGrFo-2Mp44SD0L1jxCtU5I7AJXBtom98mVlpxKkPHWq9gT3NN1-FUY5nfErlEscMUEGB2-gxb4O6hq3dCp/s320/IMG_4867.JPG" width="320" /></a></div>
<span style="font-family: Arial;"></span>Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-51051732403983091192013-04-23T15:26:00.002+10:002013-04-23T15:26:18.610+10:00Autumn Recipe Collections: Chicken & Vegetable Lasagna <span style="font-family: Arial, Helvetica, sans-serif;"><strong>Ingredients:</strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Free range chicken mince 500g</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Tinned tomatoes 250g (preferably no added salt)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Wholemeal lasagna sheets (San Remo brand)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Extra light ricotta 250g (<span class="st">Perfect Italiano brand)</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 Eggplant</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 Zucchinis </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/3 Pumpkin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">125g Frozen Spinach </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-LIda8okCTgjn6kQIoqoUBQH4-PyssGWLAM4WA6GVhT19oHdP6Nht2vvhpyEa0-ahjtGCDG4nwe4-BPwJZJE34rj8LXodrmQ3HTX025GH9ZnhdVDJ4_vqvZv0uulL9zmWUiwKmW86mOts/s1600/IMG_4759.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dua="true" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-LIda8okCTgjn6kQIoqoUBQH4-PyssGWLAM4WA6GVhT19oHdP6Nht2vvhpyEa0-ahjtGCDG4nwe4-BPwJZJE34rj8LXodrmQ3HTX025GH9ZnhdVDJ4_vqvZv0uulL9zmWUiwKmW86mOts/s400/IMG_4759.jpg" width="400" /></a></div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Method:</strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1. Preheat oven to 180 degrees. Heat oil in a large pan and brown the mince, mixing in 1/3 of the tin of tomatoes. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Slice the eggplant and zucchini, spray with olive oil, and place in a pre-heated oven to brown.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. Cut the pumpkin into cubes and microwave covered in water to soften for 3-4 minutes.</span><br />
<br />
<span style="font-family: Arial;">4. </span><span style="font-family: Arial, Helvetica, sans-serif;">Layer the bottom of your lasagna tray with lasagna sheets. Top with half the mince. Spread the roasted zucchini and eggplant. </span><span style="font-family: Arial, Helvetica, sans-serif;">Follow with the defrosted spinach, 1/2 the tub of ricotta and 1/3 of the tin of tomatoes. </span><span style="font-family: Arial, Helvetica, sans-serif;">Spread with remaining chicken, pumpkin cubes and remaining ricotta.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. Layer with more lasagna sheets and spread remaining tinned tomatoes on top. </span><br />
<br />
<span style="font-family: Arial;">6. Cover with foil and bake in preheated oven for 25 minutes. </span><br />
<br />
<span style="font-family: Arial;">Enjoy!!</span>Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-6980888880743644682013-04-16T15:50:00.002+10:002013-04-16T15:50:58.311+10:00Diogenes Study: "diet, obesity and genes"<span style="color: black; font-family: Arial, Helvetica, sans-serif;"><span style="color: #38761d;"><strong>The Diogenes Study</strong></span> aimed to identify the diet which would be most effective in preventing weight gain and weight regain. The study looked at diets with varying glycaemic index (GI) and protein contect. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><span style="color: black;"> </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Participants lost 8% of their original weight over 8 weeks, using low calorie formula's. They were then assigned to one of 5 different diets. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><span style="color: black;"> </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Group 1: Low
Protein, Low glycemic Index. <br />Group 2: Low Protein, High glycemic Index.
<br />Group 3: High Protein, Low glycemic Index. <br />Group 4: High Protein, High
glycemic Index. <br />Group 5: Control Diet, medium protein and medium glycemic
index. </span><br />
<span style="color: black; font-family: Arial;"></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jJnm5n2wp8t9FwkhyX6wudpZ0Ao748wFb2KlJK7Aw2zLZlCSE0tme4eD_WU7oG4F15v-Ygmo5ms_pyaO2CVv97PBbhat8FYtkZqnu5kvNyZ-62Ra0IgsifWYy7Uw_QTI4MrjKK4fcF3N/s1600/Diogenes1.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="color: black;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jJnm5n2wp8t9FwkhyX6wudpZ0Ao748wFb2KlJK7Aw2zLZlCSE0tme4eD_WU7oG4F15v-Ygmo5ms_pyaO2CVv97PBbhat8FYtkZqnu5kvNyZ-62Ra0IgsifWYy7Uw_QTI4MrjKK4fcF3N/s320/Diogenes1.gif" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">Results</span></td></tr>
</tbody></table>
<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;">As you can see in the graph above, those in the low protein-high GI group (Group 2) showed the poorest results, regaining 1.67kg. The best results were seen in those in the high protein-low GI group (Group 3). Those in Group 3 were consuming 22% protein, 43% carbohydrate and 32% fat.</span> </span><br />
<span style="color: black;"></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo0HJV-gMAE6GnVJIUKNBCKbMvGmiIoEA-WzDk0cTzPgSM7yqNvlEFQtUt7Urq_heSH12hzfM7rkul8VOR7Hi9_2YvpYC4CtTMabvp32RdPwPLPe2qvmZPE1zVwXbpIOoDj_mCjpzJm85D/s1600/Group+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="color: black;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo0HJV-gMAE6GnVJIUKNBCKbMvGmiIoEA-WzDk0cTzPgSM7yqNvlEFQtUt7Urq_heSH12hzfM7rkul8VOR7Hi9_2YvpYC4CtTMabvp32RdPwPLPe2qvmZPE1zVwXbpIOoDj_mCjpzJm85D/s320/Group+3.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div align="center">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Group 3</span></div>
</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Pictures of meals for participants in Group 3 (High Protein, Low gycaemic Index) at the link: </span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="http://www.diogenes-eu.org/weightlossstudy/PicturesDiets_HP-LGI.htm" target="_blank">http://www.diogenes-eu.org/weightlossstudy/PicturesDiets_HP-LGI.htm</a></div>
<span style="color: #000099;"><span style="color: black;"></span><br />
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><strong>Examples of meals for participants in Group 3:</strong></span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Breakfast: Rye bread, egg, skim milk, apple </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Lunch: Egg, dried beans, vegetables </span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Dinner: Turkey, vegetables, wholegrain pasta, avocado, reduced fat feta</span><br />
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">Snacks: Vegetables, reduced fat cheese, nuts</span> </span><img height="73" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXjNhm7F_ShR8TWmHwwLgzsFOQ2XRBiR5ov-_iOL4RvrgNa4dA7ZkeAB-ZZpIKOw6k99vIfRRDOXIRDZEE5iRkLbk8Drkd8qOW1_D3R4Ockkjgpwiz10eH8C40LVyM7lGoSCQk2BogZuUe/s320/Diogenes1.gif" style="filter: alpha(opacity=30); left: 259px; opacity: 0.3; position: absolute; top: 394px;" width="96" />Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-47331980209640660142013-04-02T10:30:00.002+11:002013-04-02T10:37:40.055+11:00What's making news in nutrition?<h4 class="story" id="headline">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Protein-rich breakfast prevents hunger</span></h4>
<div class="story" style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Not only is breakfast the most important meal of the day, but <em>how much protein</em> you have is also important. A small study published in the AJCN showed eating a protein rich breakfast significantly improves appetite control and reduces unhealthy snacking in the evening. In the study, overweight or obese adolescent females either skipped breakfast, consumed a 350 calorie, high protein (35g protein) breakfast or ate a 350 calorie, normal protein breakfast. Not suprisingly, those who ate the high protein breakfast had increased satiety and reduced food cravings, shown through MRI imaging, blood tests and questionnaires. </span></div>
<div class="story" style="text-align: justify;">
<span style="font-family: Arial;"></span> </div>
<h4 class="story" style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Introducing solids to babies</span></h4>
<div style="clear: both; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">With lots of friends my age becoming first time mothers, I have become interested in infant and toddler nutrition. Since I have been a dietitian, the debate over when to introduce solids to babies has always been a hot topic. A recent article published in Pediatrics Journal reported that many mums introduce solids to babies before they are 4 months old. There is agreement amongst countries that solids should be introduced <em>no earlier</em> than 4 months. The concern with introducing babies to solids before 4 months is that early introduction may increase the risk of some chronic diseases, allergies and it also means the benefits of breastfeeding are cut short.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The recommendation in Australia still remains to breastfeed/ formula feed exclusively until 6 months old and continue supplemental breastfeeing until at least 12 months. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUaQKstmVbKyQUlOxur7AdW_XAChb8l5WQqrw124AswFGX4DToAXnanLBH38omn5qG2MjuN5Mc9B56gu7yWsjzJmNF7j-lD8jQTlEN1ubQRN3n0CFFh4qwHFwwYUgNJ2vT2GHJxb31n1mP/s320/n56_cover_art.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUaQKstmVbKyQUlOxur7AdW_XAChb8l5WQqrw124AswFGX4DToAXnanLBH38omn5qG2MjuN5Mc9B56gu7yWsjzJmNF7j-lD8jQTlEN1ubQRN3n0CFFh4qwHFwwYUgNJ2vT2GHJxb31n1mP/s320/n56_cover_art.jpg" width="224" /></a></div>
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</h4>
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</div>
<h4 class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #38761d;">Organic doesn't always equal healthy</span> </span></h4>
<div style="clear: both; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Studies have shown foods labelled as 'organic' can lead us to think that a food is healthier, through the 'health halo effect'. In one particular study, shoppers were asked to rate the taste, calorie content and price they'd pay for items labelled 'organic' versus 'regular'. Despite the shoppers knowing, both products were identical; it was just that one was labelled 'organic' and the other 'regular'. The shoppers perceptions were that the 'organic' varieties had fewer calories, were lower in fat, more nutritious, more flavourful and they were willing to pay 23.4% more. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This study found people who regularly read nutrition labels are less susceptible to the organic 'health halo' effect. So, next time you're tempted to buy an 'occasional' food such as chips or biscuits that is labelled 'organic'; read the nutrition information panel to check if you're making the best choice. In addition, the use of the word 'organic' is not regulated in Australia. If you wish to choose organic, always try and choose foods that are 'certified organic'. </span><br />
<span style="font-family: Verdana; font-size: xx-small;"><span style="font-family: Verdana; font-size: xx-small;"></span></span><br />
<span style="font-family: Verdana; font-size: xx-small;"><span style="font-family: Verdana; font-size: xx-small;"></span></span><br />
<span style="font-family: Verdana; font-size: xx-small;"><span style="font-family: Verdana; font-size: xx-small;"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibQZxVZAay07DkmNOY5IxD0klcUZmoGTv_dN0uzCDcSLTRUbxV9VWdpoDoFl18ELt7WBfT9yxZ5PTzA83TsyenvwQ14Piu_7jpU8u_rNOS17bAOdnKl3FeyNQ0K5ls6O7R4ouvY9TTM_gk/s1600/certified-organic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibQZxVZAay07DkmNOY5IxD0klcUZmoGTv_dN0uzCDcSLTRUbxV9VWdpoDoFl18ELt7WBfT9yxZ5PTzA83TsyenvwQ14Piu_7jpU8u_rNOS17bAOdnKl3FeyNQ0K5ls6O7R4ouvY9TTM_gk/s1600/certified-organic.jpg" width="320" /></a></div>
</span></span><br /></div>
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<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">What is the 5:2 Diet?</span></h4>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The 5:2 Diet involves 5 days of "feasting" and 2 days of "fasting". On the "feast" days you can eat "normally", as long as you don't go overboard. On the "fast" days, you eat 25% of the calories of a normal diet. On average, that's <strong>500</strong> calories for women and <strong>600</strong> calories for men. The calories can be eaten all at once (just one meal) or spread out throughout the day. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">What are the pro's?</span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">No food groups are eliminated on the "feast" days </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Increases people's awareness of what they're eating </span></li>
</ul>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #38761d;">What are the con's?</span> </span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Lethargy and lack of concentration on "fast" days </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Doesn't encourage healthy eating, as you can eat whatever you like on "fast" days</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">There is uncertainty and lack of evidence surrounding 'intermittent fasting' and whether it is healthy</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">People who continue to make poor food choices on the "feast" days still won't lose weight </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Not sustainable longterm </span></li>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">What can I eat on a "fast" day?</span></h4>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXAa5z1_aQ-ASFFl_B8xdmPT9_4eLzNnMApkPNxIhvEN9QV9TbsaKr7ob557ZlMgYlysZlJ44yHdUq5N0np-k5XKupr5CiIhzDesxdMCXOZnbATslBFOpMRoLJAWtu2kJOJFf3fZgfTJa4/s1600/IMG_4427.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXAa5z1_aQ-ASFFl_B8xdmPT9_4eLzNnMApkPNxIhvEN9QV9TbsaKr7ob557ZlMgYlysZlJ44yHdUq5N0np-k5XKupr5CiIhzDesxdMCXOZnbATslBFOpMRoLJAWtu2kJOJFf3fZgfTJa4/s640/IMG_4427.PNG" width="640" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">* Sourced from </span><a href="http://www.thesun.co.uk/sol/homepage/woman/4777246/WE-try-the-latest-diet-craze-intermittent-fasting-where-you-fast-for-just-2-days-a-week.html"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">http://www.thesun.co.uk/sol/homepage/woman/4777246/WE-try-the-latest-diet-craze-intermittent-fasting-where-you-fast-for-just-2-days-a-week.html</span></a><span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Breakfast:</b> Scrambled eggs (2 eggs and splash of skim milk) served with 2 grilled tomatoes (170 calories). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dinner:</b> Baked beans with a baked potato using a small 200g can of baked beans and a 150g baking potato (320 calories). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-size: x-small;"><b>Total: </b>490 calories</span></em> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Breakfast: </b>Fruit salad made with an orange, an apple and a small banana (50g), served topped with 100g of low-fat plain cottage cheese (220 calories). </span><span style="font-family: Arial, Helvetica, sans-serif;"><b>Dinner: </b>Chicken stir-fry made with 120g lean chicken breasts cut into thin strips, a little soy sauce and 200g cooked weight of frozen stir-fry vegetables (280 calories). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-size: x-small;"><b>Total: </b>500 calories</span></em> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Breakfast: </b>Skimmed-milk latte (250ml) with a plain croissant (270 calories). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dinner: </b>Tuna salad using 110g canned tuna, lots of lettuce and cucumber, a teaspoon of light salad cream and a warm mini-pitta (230 calories). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><b>Total: </b>500 calories</span> </span><br />
<br />
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">My thoughts?</span></h4>
<span style="font-family: Arial, Helvetica, sans-serif;">The 5:2 diet is <strong>not </strong>sustainable long-term and doesn't teach you the foundations of a good diet. The "fast" days will leave you feeling hungry and lethargic, and with no energy to exercise.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Eat well-balanced, healthy meals with at least 2 serves fish per week, 2 serves legumes/ lentils per week (1 serve = 1/2 cup), 3 serves of low fat dairy a day, 2 serves of fruit and 5 serves of vegetables a day. Allow yourself 1 "cheat" meal a week, perhaps on the weekend, where you eat whatever you like. If you're after something sweet, allow yourself a treat to cure the craving, but be sensible! If you open the packet of tim-tams, eat 1, not the whole packet. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">If you eat well-balanced meals, limit your intake of calories from drinks (alcohol, coffee, juices, smoothies, energy drinks) and exercise at least 150 minutes a week; you'll be healthier, happier and have more energy! </span><br />
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Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-19759636408037417132013-02-20T12:19:00.000+11:002013-02-20T12:19:25.133+11:00Australian Dietary Guidelines - what's new?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The new & revised Australian Dietary Guidelines were released on the 18th February. The guidelines are for all healthy Australians. They are intended as a tool to help us make healthy food choices. </span><br />
<h4>
<span style="font-family: Arial;"></span><br />
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">What's changed since 2003?</span></h4>
<div class="column" title="Page 1">
<span style="font-family: Arial, Helvetica, sans-serif;">
The last time the Dietary Guidelines were revised was in 2003. The latest evidence shows that we need to eat more:</span></div>
<div class="layoutArea" title="Page 1">
<ul>
<li><div class="column">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Vegetables and legumes/beans </span></div>
</li>
<li><div class="column">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Fruits </span></div>
</li>
<li><div class="column">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Wholegrain foods such as wholegrain bread, oats, quinoa
and barley </span></div>
</li>
<li><div class="column">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Milk, yoghurt and cheese, preferably reduced fat </span></div>
</li>
<li><div class="column">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Fish, seafood, poultry, eggs, nuts and seeds, legumes and beans </span></div>
</li>
<li><div class="column">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Red meat (young women only)</span></div>
</li>
</ul>
</div>
<div class="column">
<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
<div class="column">
<span style="font-family: Arial, Helvetica, sans-serif;">We need to eat less:</span></div>
<ul><span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Refined grains such as white bread, low fibre cereals</span></li>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Milk, yoghurt and cheese, full fat varieties </span></li>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Red meat (adult males only)</span></li>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Energy dense, nutrient poor foods and drinks such as sugar sweetened drinks, fried foods, cakes, biscuits and confectionary</span> </span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2R1NqT6SSTQ1lSqAXdQkEff33ILXYciIczY-Wih2OYpTTXyr1OVjqMrLfpTuF4SRkA9HDau-vuSs7pum04Gfq2cu3QC2U6EmjCp8sfzhjoGKMWy-_qh3qt1DFIGTeEc40gIbRsSB6YUX3/s1600/2013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2R1NqT6SSTQ1lSqAXdQkEff33ILXYciIczY-Wih2OYpTTXyr1OVjqMrLfpTuF4SRkA9HDau-vuSs7pum04Gfq2cu3QC2U6EmjCp8sfzhjoGKMWy-_qh3qt1DFIGTeEc40gIbRsSB6YUX3/s1600/2013.jpg" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #38761d;"></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #38761d;"></span></span> </div>
<h4 class="separator" style="clear: both; text-align: left;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">The Australian Dietary Guidelines</span></h4>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs</strong> </span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Healthy weight range is a BMI = 18.5-25kg/m2</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Women aim for waist circumference <80cm, Men <94cm</span> </li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>2. Enjoy a wide variety of nutritious foods from the five food groups every day:</strong></span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Fruit</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Lean meats and poultry, fish, eggs, tofu, nuts and seedsand legumes/ beans </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Plenty of vegetables, including different types and colours, and legumes/ beans</span> </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol</strong> </span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Limit intake of foods high in saturated fat such as biscuits, cakes, pastries, pies, processed meats, pizza, fried foods, chips and other savoury snacks </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Replace saturated fats such as butter, cream, coconut and palm oil with polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/ pastes and avocado</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Limit foods and drinks containing added salt </span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Read labels to choose lower salt options</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Do not add salt to foods in cooking or at the table</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Limit foods and drinks containing added sugars such as soft drinks, cordials, fruit drinks, vitamin waters, energy and sports drinks </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">If you choose to drink alcohol, limit intake</span> </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>4. Encourage, support and promote breastfeeding </strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>5. Care for your food; prepare and store it safely</strong></span><br />
<span style="color: #38761d; font-family: Arial;"></span><br />
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><strong>Sample meal plans available at: </strong></span><br />
<a href="http://www.eatforhealth.gov.au/" target="_blank">http://www.eatforhealth.gov.au/</a><br />
<br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><em>How does your diet compare?....</em></span></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com1tag:blogger.com,1999:blog-3064375538339493691.post-4653382953369083852013-02-05T15:34:00.002+11:002013-02-05T15:34:42.070+11:00Why do you need protein post work-out? <div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Are you a frequent gym-goer... body attack, body pump, cross training or weights?</span></div>
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-family: Arial;">To optimise results and recovery after your work-out, you need to make sure you have your nutrition right. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">
<span style="font-family: Arial;">The key nutrient for recovery is protein. Aim for 10-20g protein <strong>within 30 minutes</strong> of finishing your workout. The benefits of protein work best when coupled with carbohydrate, as carbohydrate stimulates the body to release insulin which improves the uptake of protein into the muscle. The best ratio of carbohydrates:protein is 3:1, therefore ~30-60g carbohydrate. </span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">
<br /></div>
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcLMgU8GbZ-48mzi8beUonu1CghofoSXbweW3hHiKyghxDcKeZH1QGpPT_aHdMK4IymUoFSGicYScGujpPVTtxN9qJ3qlQnYanxZFdH94wocUoCA0ozR6Vs5JsTr7lEWM9Eqk-UzhyphenhyphenD90B/s1600/running-shoes-49581_640.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcLMgU8GbZ-48mzi8beUonu1CghofoSXbweW3hHiKyghxDcKeZH1QGpPT_aHdMK4IymUoFSGicYScGujpPVTtxN9qJ3qlQnYanxZFdH94wocUoCA0ozR6Vs5JsTr7lEWM9Eqk-UzhyphenhyphenD90B/s320/running-shoes-49581_640.jpg" width="320" /></a></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial;">Good post workout snacks include:</span></div>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Fruit smoothie with berries, 200g low fat yoghurt and 150ml low fat milk and ice (20g protein, 40g carbohydrate)</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Fruit smoothie with banana, 200g low fat yoghurt, tbsp skim milk powder, low fat milk and ice </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Glass of milk, apple and 15 almonds (15g protein, 30g carbohydrate)</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">170g chobani yoghurt and banana (13g protein, 33g carbohydrate)</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Peanut butter on 4 Vita Weats </span> </div>
</li>
</ul>
<h4 style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Is there a need for protein supplements?</span> </h4>
<div style="text-align: justify;">
<span style="font-family: Arial;">The use of a liquid protein shake after a work-out is a great, convenient option to ensure adequate protein intake post work-out. But remember, you can get your recommended protein intake using real foods. It is really up to you. Some people who find it difficult to consume a meal or snack post work-out may benefit from drinking a liquid protein shake. </span></div>
<div style="text-align: justify;">
<br /></div>
<h4 style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">What protein shake is best?</span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial;">The best protein shake is a whey protein hydrolysate (WPH) shake. This type of protein is the most readily digested and absorbed, but can also be the most pricey.</span></div>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Whey protein - is a 'total' protein, meaning it contains all necessary amino acids. It is particularly high in the branch chain amino acid (BCAA) leucine, an amino acid that stimulates muscle gain. </span></div>
</li>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">WPC (whey protein concentrate) is derived from the first filtering step in the production of WPI. 70-80% protein by weight. </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">WPI (whey protein isolate) is further filtered, 90% protein by weight. </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">WPH (whey protein hydrolysate) is even more rapidly digested and absorbed. </span></div>
</li>
</ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Casein protein - casein is slower to digest as it clots in the acidic environment of the stomach. </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Soy protein - is also a complete protein and is rapidly digested. Available as both soy concentrate and isolate, soy isolate being a higher % protein by weight. Soy protein is a useful alternative for vegetarians or those allergic to milk protein. </span></div>
</li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Some protein shakes are chock full of sugar, artificial flavours, sweeteners, carbohydrates and fat. </span><span style="font-family: Arial, Helvetica, sans-serif;">Make sure you look at the ingredients and remember the 'rule of 3'. Choose a protein supplement which doesn't have 'sugar' as one of the first 3 ingredients. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Remember, protein works best when taken with carbohydrate. If your protein shake is low carbohydrate, be sure to eat something containing carbohydrate, such as fruit with it.. or make it on low fat milk! </span></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com2tag:blogger.com,1999:blog-3064375538339493691.post-50618015243194937232013-01-28T16:33:00.003+11:002013-01-28T16:33:43.823+11:00What's making news in nutrition this month?<h4 style="text-align: justify;">
<span style="color: #6aa84f;"><span style="font-family: Arial, Helvetica, sans-serif;">Berries may cut heart attack risk in women</span> </span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">The <em>Journal of American Heart Association</em> reported women who ate a minimum of 3 servings of blueberries and strawberries a week had 1/3 of the heart attacks, compared to those who ate berries once a month or less. The results were gathered from food questionnaires and adjusted for other risk factors for heart attacks such as age, blood pressure, family history, weight, smoking, exercise and alcohol intake. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial;">The reason is likely due to the high flavonoid (antioxidant) content of blueberries and strawberries. This research supports the Australia Dietary Guidelines to include 2 serves of fruit each day. Why not try making one of these serves of fruit blueberries or strawberries? </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span><br /><span style="color: #6aa84f; font-family: Arial;"><strong>Australia's Healthy Weight Week </strong></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial;">20-27 Jan was Australia's Healthy Weight Week, run by the Dietitians Association of Australia, to raise awareness of the importance of a healthy lifestyle. This years event focused on fad free diets. Steer away from diets that promise rapid weight loss. A realistic and healthy weight loss goal is 0.5-1kg per week. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial;">Fad free diets encourage starting the day with breakfast, including all five food groups and filling up on low kilojoule/ high nutrient foods such as fruits, vegetables, lean meats, fish, legumes, nuts and low fat dairy. </span></div>
<div style="text-align: justify;">
<br /></div>
<div align="left">
<span style="color: #6aa84f; font-family: Arial, Helvetica, sans-serif;"><strong>What is the DASH diet?</strong></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif;">The DASH diet stands for Dietary Approaches to Stop Hypertension. The <em>US News & World Report</em> recently ranked the DASH diet as the number 1 diet. Although the diet is designed to lower blood pressure; it is also a well balanced diet for people in general. The principles of the DASH diet are to eat lots of fruits, vegetables, wholegrains, low fat dairy foods, as well as chicken, fish, nuts and beans. Foods kept to a minimum include red meat, processed foods, sugar laden drinks and foods. It is low in salt and high in magnesium, calcium and potassium. </span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyuR32btA3_dh7yrl2WP1O2-8ixwxCpRDnvKHq-eg0jpboQ3qUle6xdDU0QD-4JHVQFv3AhFP8c9xLDHfrnhhkLo1oxwgDiVrOZKS8bfnHvBpXmHskICkgYyzY3skUbYtP35H2j37AH4dj/s1600/DASH-Diet-620x325.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" oea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyuR32btA3_dh7yrl2WP1O2-8ixwxCpRDnvKHq-eg0jpboQ3qUle6xdDU0QD-4JHVQFv3AhFP8c9xLDHfrnhhkLo1oxwgDiVrOZKS8bfnHvBpXmHskICkgYyzY3skUbYtP35H2j37AH4dj/s320/DASH-Diet-620x325.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: #6aa84f; font-family: Arial;"><strong>Aged Garlic Extract lowers Blood Pressure </strong></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A study published in the <em>European Journal of Clinical Nutrition</em> showed aged garlic extract as an effective way to lower blood pressure in individuals on blood pressure medication. The response was seen in participants who took two capsules of aged garlic extract a day. Systolic blood pressure was reduced by about 12mmHg in the study.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">The same results are not seen from using garlic cloves in cooking, as there is a different active ingredient in the aged garlic extract. Garlic does have many health benefits though including anti-bacterial, anti-viral and anti-inflammatory! </span></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-42085514737013196372012-12-04T15:44:00.001+11:002012-12-04T15:44:47.740+11:00Summer = Salads <div style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Summer time is a great time to fill up on healthy, delicious salads. I don't believe salads should be the accompaniment to a meal. I believe they should be the meal. </span></div>
<div style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">When creating nutritionally balanced salads, remember to include these 4 key components:</span></div>
<br />
<span style="font-family: Arial;"><strong>1. Vegetables/ salad </strong></span><br />
<span style="font-family: Arial;"><strong>2. Protein source </strong></span><br />
<span style="font-family: Arial;"><strong>3. Low GI carbohydrate</strong></span><br />
<span style="font-family: Arial;"><strong>4. Healthy fat </strong></span><br />
<span style="font-family: Arial;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM9i8KKKFf850IMZgU3AUQucd5F_mboXUgWji3QUwvo1tbKxqkYgioYKTgivwRhNLaJenzLzW1um4AgKfTrUwWZsWADHnum5653eQB27mUzeP9uvsWRts8uBN51J4sCW4H-k5GX2FwpIcI/s1600/IMG_3257.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM9i8KKKFf850IMZgU3AUQucd5F_mboXUgWji3QUwvo1tbKxqkYgioYKTgivwRhNLaJenzLzW1um4AgKfTrUwWZsWADHnum5653eQB27mUzeP9uvsWRts8uBN51J4sCW4H-k5GX2FwpIcI/s200/IMG_3257.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3QPT8x-bGC5m81nhOMvWM_2jzMeUGIX76iVZZbGFoSkDhpRSdC-Rb7oB400-5ecezSDOJXyWcYkKQyY9ph2V0r3ImwUG_YP3TFOiLp9MjIdNpGDDQPAFACLls_LuBa8eI2Rm1qalx_SU6/s1600/IMG_3363.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3QPT8x-bGC5m81nhOMvWM_2jzMeUGIX76iVZZbGFoSkDhpRSdC-Rb7oB400-5ecezSDOJXyWcYkKQyY9ph2V0r3ImwUG_YP3TFOiLp9MjIdNpGDDQPAFACLls_LuBa8eI2Rm1qalx_SU6/s200/IMG_3363.JPG" width="200" /></a></div>
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<li><div class="separator" style="clear: both; text-align: left;">
<em><span style="font-family: Georgia, "Times New Roman", serif;">Left: Mixed lettuce, beetroot, zucchini, turkey & fetta salad</span></em></div>
</li>
<li><div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-family: Georgia, "Times New Roman", serif;">Right: Green beans, bok choy, lean pork, lentil, fetta & pinenut salad</span></em> </span></div>
</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA_VzInSeHwOfeKtaxKTqmxZOGuhNw0iWYYEY2Y6lCU7BC0nf7f8mtyPtmHBaekmK4GJQyKHfGuTkdIxA9WSibVI-w2AmG6sUrCcCknGmeWuYJaggqZJeSo0BO8A7C3uTAOf-5FuZRSyJf/s1600/IMG_3218.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA_VzInSeHwOfeKtaxKTqmxZOGuhNw0iWYYEY2Y6lCU7BC0nf7f8mtyPtmHBaekmK4GJQyKHfGuTkdIxA9WSibVI-w2AmG6sUrCcCknGmeWuYJaggqZJeSo0BO8A7C3uTAOf-5FuZRSyJf/s200/IMG_3218.JPG" width="200" /></a><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_3yNTtMYHjCC9phOsiDIyNOxEHHcRfMxlj2Ebkeyz_QVtNw4TZq7vIhZJeb6rZjQTUv4H3dl8IOEK1zgi103EeHXqOrgQdSLqM7ZwO_aEDk2u4hkduPHDlnY9hxOnQy7N5SopebcpqZ8/s200/IMG_2738.JPG" width="200" /></div>
<ul>
<li><div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, "Times New Roman", serif;"><em>Left: Spinach, tomato, capsicum, zucchini, chickpea, fetta & walnut salad </em></span></div>
</li>
<li><div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, "Times New Roman", serif;"><em>Right: Spinach, cucumber, tomato, chickpea, fetta & pepita seed salad</em></span></div>
</li>
<div class="separator" style="clear: both; text-align: left;">
</div>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">1. Vegetables/ salad</span> </h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Green - spinach , r</span><span style="font-family: Arial;">ocket, l</span><span style="font-family: Arial;">ettuce, b</span><span style="font-family: Arial;">roccoli, b</span><span style="font-family: Arial;">eans, celery, cucumber</span></li>
<li><span style="font-family: Arial;">Orange - pumpkin, carrots</span></li>
<li><span style="font-family: Arial;">Red - capsicum, tomato </span></li>
<li><span style="font-family: Arial;">Yellow - yellow capsicum </span></li>
<li><span style="font-family: Arial;">Purple - beetroot</span></li>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">2. Protein sources</span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Lean chicken </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Tinned tuna </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Smoked salmon</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Boiled eggs</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Chickpeas (also provide low GI carbohydrate)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">4-bean mix</span> <span style="font-family: Arial;">(also provide low GI carbohydrate)</span></li>
<li><span style="font-family: Arial;">Fetta </span></li>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">3. Low<span style="font-family: Arial, Helvetica, sans-serif;"> GI carbohydrates</span></span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fruits - mango, pomegranate, pear, cranberries </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Quinoa</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pearl cous cous </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Corn </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sweet potato</span> </li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Chickpeas (also provide protein)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">4-bean mix (also provide protein) </span></li>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">4. Healthy fats</span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Nuts - roasted walnuts, pinenuts, pistachios </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Avocado </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Oils - olive oil, rice bran oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Olives</span></li>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Build your Salad</span></h4>
<span style="font-family: Arial;">Now that you've chosen each of the components, it's time to build your salad. </span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">To serve 4, I recommend:</span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">8 cups of salad/ vegetables </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 large chicken breasts/ 3 x 95g tin tuna/ 200g smoked salmon/ 3 boiled eggs/ 1 x 400g tin chickpeas or 4-bean mix/ 180g reduced fat fetta (or mix and match more than one protein source)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 cups of low GI carbohydrates </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">1/4 cup nuts/ 1 whole avocado, 1/4 cup oils/ 15 olives </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black;">For extra flavour add herbs such as fresh basil or parsley, wholegrain mustard, lemon/ lime juice or balsamic vinegar.</span> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">One of my favourite summer salad dressings is balsamic vinegar, olive oil (3 parts balsamic vinegar: 1 part olive oil) and wholegrain mustard.</span> Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-91813830588245385472012-11-29T14:27:00.000+11:002012-11-29T14:34:31.218+11:00Surviving the Christmas Bulge<div style="text-align: justify;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">With less than 4 weeks until Christmas... the silly season has begun. Did you know, on average, Australians put on 0.8-1.5kg over the Christmas period? This blog is packed full of useful tips on surviving the festive season and beating the bulge. So read on for smart food swaps, healthy nibble ideas and ways to incorporate exercise. </span></span></div>
<span style="font-family: Arial;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2NCitTz1bO7w5Iw6cTxXrWalbN2BXG1EzQIgzwhs9VdYpdNrjx4_CczZvIGlpFpWrtoApBMG366QWeIq-5keQl9itHiRpMZSIx6coZwpPgJl5KxoO4Ai4pT0f2eLxVURxa3EvB5dNk7Gv/s1600/holiday-diet-tips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2NCitTz1bO7w5Iw6cTxXrWalbN2BXG1EzQIgzwhs9VdYpdNrjx4_CczZvIGlpFpWrtoApBMG366QWeIq-5keQl9itHiRpMZSIx6coZwpPgJl5KxoO4Ai4pT0f2eLxVURxa3EvB5dNk7Gv/s1600/holiday-diet-tips.jpg" /></a></div>
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<div style="text-align: justify;">
</div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Healthy Food Swaps </span></h4>
<br />
<div style="text-align: left;">
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">- Swap regular hommus for skinny hommus <em>(save 140kJ per 2 tbsp)</em><br />- Swap water crackers for carrot and cucumber sticks with dips <em>(save 215kJ per 4 crackers)</em><br />- Swap potato chips for wholegrain chips <em>(lower GI)</em></span></div>
<div style="text-align: left;">
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><em>- </em>Swap chocolate for chocolate dipped strawberries <em>(save 944kJ/ 225 cal per 4 squares)</em><br />- Swap party pies for tuna sushi <em>(save 398kJ and 5g fat)</em></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">How many calories in that?</span></h4>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br />A big reason for weight gain during the holidays is the nibbles that flow at parties. A party pie here, a mini quiche there,chips, dips and crackers and you've blown your calorie bank for the day! Remember we should aim for no more than 1200kJ in total for snacks for the day; either 3 x 400kJ snacks or 2 x 600kJ snacks. </span></div>
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</div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAy12LbILN-Ka1NTEw8doDepxfTQ4NewGc8Wl0WxhPlIltWURFk7NpmPtOvqDjqsZeztRb1xl20FhWMnMJRbdK7lxEBz-GnS60BEaPjCT67JYcCMJzUNIYJ8geedDehzliT0_PydLsNJgv/s1600/cherries-3449_640.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAy12LbILN-Ka1NTEw8doDepxfTQ4NewGc8Wl0WxhPlIltWURFk7NpmPtOvqDjqsZeztRb1xl20FhWMnMJRbdK7lxEBz-GnS60BEaPjCT67JYcCMJzUNIYJ8geedDehzliT0_PydLsNJgv/s200/cherries-3449_640.jpg" width="159" /></a><span style="font-family: Arial, Helvetica, sans-serif;">High calorie nibbles:<br />- Handful potato chips <strong>577kJ</strong>/ 138 cal<br />- 4 Jatz crackers with full fat cheddar cheese <strong>750kJ</strong>/ 179 cal<br />- 1 small mince pie <strong>802kJ</strong>/ 192 cal<br />- 1 party pie <strong>539kJ</strong>/127 cal<br />- 2 chocolate Lindt balls <strong>669kJ</strong>/ 160 cal</span><br />
<span style="font-family: Arial;">- 1 spring roll <strong>2066kJ</strong>/ 495 cal </span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Low calorie nibbles: <br />- Carrot & celery sticks with 2 tbsp skinny hummus <strong>306kJ</strong>/ 73 cal </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- 10 cherries <strong>100kJ</strong>/ 25 cal <br />- 20 grapes <strong>335kJ</strong>/ 80 cal<br />- Small punnet strawberries <strong>262kJ</strong>/ 63 cal</span><br />
<span style="font-family: Arial;">- 1 vegetable rice paper roll <strong>396kJ</strong>/ 95 cal </span><br />
<span style="font-family: Arial;">- Skewers with 1 bocconcini ball and cherry tomato <strong>386kJ</strong>/ 92 cal</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span> </div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">No time for exercise?</span> </h4>
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</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGhd7FBPJgYLawVnpHV9jRSuplcO2S4RC2KxR7vCyTRpQOLhnAT0E1KcWQFeiWwZal-lGqmiGAAnK6Z3C_89ygvNI9ONulW8YBkrsrU53L-ruxMXLTo87OGzf2Zpv1f4I4mrah6Di6mWom/s1600/lichterkette-11503_640.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGhd7FBPJgYLawVnpHV9jRSuplcO2S4RC2KxR7vCyTRpQOLhnAT0E1KcWQFeiWwZal-lGqmiGAAnK6Z3C_89ygvNI9ONulW8YBkrsrU53L-ruxMXLTo87OGzf2Zpv1f4I4mrah6Di6mWom/s200/lichterkette-11503_640.jpg" width="150" /></a>You may feel like you're too busy to exercise with all the hustle and bustle of Christmas. However, with all the extra food being consumed, it's important to burn the extra calories with some exercise. Try and incorporate some exercise into your festive occasions. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><div style="text-align: left;">
<br />
- Game of backyard/ beach cricket <br />
- Walk around the neighbourhood to view Christmas lights <br />
- Swimming in the pool<br />
- Park the car further away from the shops when Christmas shopping</div>
</span><br />
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<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">*kJ values sourced from Calorie King</span></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-80732875589786258942012-11-20T17:19:00.000+11:002012-11-20T17:19:22.766+11:00What's making news in nutrition this month? <h4 style="text-align: justify;">
<a href="http://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="color: #38761d; font-family: Arial, Helvetica, sans-serif; text-align: justify;">A Black cuppa a day keeps Diabetes Away</span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Data published in the BMJ Open journal showed the prevalence of Type II Diabetes is lower in countries where black tea consumption is high. Another reason to have a black cuppa... </span></div>
<div style="text-align: justify;">
<br /></div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">The Benefits of Interval Training</span></h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">More emerging evidence is showing interval training is one of the most effective ways to burn calories, increase your metabolism and improve fitness. A recent study showed doing interval training for 20 minutes 3 x a week was more effective than jogging for 7 hours. In this study the participants did 20 minutes on an exercise bike 3 x a week, doing 8 seconds of fast pace cycling at a level that elevates heart rate and 12 seconds at a moderate, slower pace. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<h4 style="text-align: justify;">
<span style="color: #38761d;">
<span style="font-family: Arial, Helvetica, sans-serif;">Key findings from Australian Health Survey</span></span> </h4>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">63.4% of adults are overweight or obese, an increase from 61.2% in 2007-08. The average man (18 and over) is 175.6cm tall and weighs 85.9kg. The average woman is 161.8cm tall and weighs 71.1kg. Between 1995 to 2011-12, the average weight increased by 3.9kg for men and 4.1kg for women. On average, men have a waist circumference of 97.9cm while women have a waist circumference of 87.7cm. </span><span style="font-family: Arial, Helvetica, sans-serif;">How do you measure up against the average?</span><span style="font-family: Arial, Helvetica, sans-serif;"></span></div>
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Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-72265660854983342512012-10-29T11:05:00.003+11:002012-10-29T12:15:19.580+11:00Nutrition for Sports<div style="text-align: justify;">
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">What's the best diet before, during and after endurance exercise? </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">This post originated because my partner completed a 165km cycle yesterday conquering Canberra's hills in the Fitz's Challenge (Well done Mike!). Being a dietitian, I was interested in ensuring his nutrition and hydration was optimal before, during and after the event. With so many of us training for fun runs, fitness challenges, triathlons and marathons; I thought I'd post about nutrition for sports. </span></div>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdQROibZeo-e2qVvvGOhTsoQOas4p75tXGOVP9co5NV1OjLz7C5peX9OZNZNenxp10xc_d5IMXh189JMEYisRMOutyBml5IngWh2Ni407vp805v-nsGgGXCxlqazJYljt0pZBhPmr-CX59/s1600/IMG_3288.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdQROibZeo-e2qVvvGOhTsoQOas4p75tXGOVP9co5NV1OjLz7C5peX9OZNZNenxp10xc_d5IMXh189JMEYisRMOutyBml5IngWh2Ni407vp805v-nsGgGXCxlqazJYljt0pZBhPmr-CX59/s400/IMG_3288.JPG" width="400" /></a></div>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"></span></h4>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><u>Carbohydrate Loading</u></span></h4>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Who should carbohydrate load? </span></div>
</li>
<ul>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Anyone exercising continuously at a moderate to high intensity for 90 minutes or longer e.g. cycling, marathon running and longer distance triathlon</span>
</li>
</ul>
</ul>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">The AIS recommends 1-4 days of exercise taper while following a high carbohydrate diet (7-12g carbohydrate/kg body weight/ day) </span></div>
</li>
<ul>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">This is sufficient to elevate muscle glycogen (stored glucose = fuel) and can improve performance by 2-3%</span>
</li>
</ul>
</ul>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">For example, a 70kg man needs 490 - 840g carbohydrate to effectively carbohydrate load (equivalent to 32-56 slices of bread)</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">In order to consume this amount of carbohydrate, it is necessary to make use of compact sources of carbohydrate such as sugar, cordial, soft drinks, sports drinks, jam, honey, jelly and tinned fruit </span></div>
</li>
</ul>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"></span></h4>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><u>Nutrition Before Sport</u></span></h4>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Carbohydrate breaks down into glucose </span></div>
</li>
<ul>
<li style="text-align: justify;"><span style="font-family: Arial;">Glucose = fuel</span>
</li>
</ul>
</ul>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Before sport consume a high carbohydrate, low glycaemic index, low fat, easily digested meal 2-4 hours before </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">Aiming for 1-4g carbohydrate per kg body weight</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">For example, a 70kg man needs 70 - 280g carbohydrate (minimum 4.6 slices bread)</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">The table below has examples of foods containing 30g; so a 70kg man would need to consume at least 2.5 of these options to meet a minimum of 70g carbohydrate</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial;">An example is 3 weet-bix with milk and a 250ml glass of juice </span></div>
</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Rr_SVFxYVUpZSind-c3JlPx3RopoxGblCxV85iTvLmZK_8Qkn191JSiRhNqXTf4aPT7q6k1K4xhBDjaO1IXUwAF7O4RRDncggMD4FbO8H18w_gCGQP0Rl9fLfQhuOYLnkZu_8jrpABuw/s1600/Picture1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Rr_SVFxYVUpZSind-c3JlPx3RopoxGblCxV85iTvLmZK_8Qkn191JSiRhNqXTf4aPT7q6k1K4xhBDjaO1IXUwAF7O4RRDncggMD4FbO8H18w_gCGQP0Rl9fLfQhuOYLnkZu_8jrpABuw/s400/Picture1.png" width="400" /></a></div>
<h4 style="text-align: justify;">
</h4>
<h4 style="text-align: justify;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><u>Nutrition During Sport</u></span></h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sports lasting <1 hour do not threaten fuel stores</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sports lasting >1 hour do</span></li>
<li><span style="font-family: Arial;">Foods during sports should be high carbohydrate but high glycaemic index (broken down quickly into glucose to give you energy)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Aiming for 30-60g carbohydrate per hour </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">An example of 30-60g carbohydrate = 2 x sports gels, 1L Gatorade, 1 x sports performance bar, 8 snackes/jellies</span></li>
</ul>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><u>Nutrition After Sport</u></span> </h4>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Key nutrient for recovery = protein</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Aiming for 10-20g protein </span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Works best when coupled with carbohydrate </span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Eat within 30 minutes</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">The bodies protein synthesis mechanism is working best within this time </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Good post sport snacks/ meals include eggs on toast, fruit smoothie, liquid meal supplement (e.g. Sustagen sport), Up & Go, sandwich with meat or cheese, glass of milk and almonds, protein shake (if low carbohydrate, consume with piece of fruit/ toast for carbohydrates and protein performance bars </span></li>
<li><span style="font-family: Arial;">The table below has examples of foods containing 10g protein</span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3n9rH96go9cgwtBTkFED7QZ7yMjdODBW5MKQFDq95sOwYpZmX1BbmIVoE5zObdVkCbCPkBJoPQLwAU2uj-jEvegxj2-pdd9eO6gCc8ZM4WwUv1rdNGL6GRsEPEUkVET3pI3qT_C3HSRQ/s1600/Picture2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="129" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3n9rH96go9cgwtBTkFED7QZ7yMjdODBW5MKQFDq95sOwYpZmX1BbmIVoE5zObdVkCbCPkBJoPQLwAU2uj-jEvegxj2-pdd9eO6gCc8ZM4WwUv1rdNGL6GRsEPEUkVET3pI3qT_C3HSRQ/s320/Picture2.png" width="320" /></a></div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">FYI: Protein in excess of need is oxidised as energy and doesn't have an anabolic effect. The maximum amount of protein the body can utilise is 2g protein/ kg body weight/ day. </span>Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-47530549719454667992012-10-25T15:32:00.001+11:002012-10-26T17:04:40.855+11:00Milking Your Options<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cows, goat, almond, oat, rice, soy... Take one guess what I'm talking about... </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIptDQDEcc7mLcASXBs4QM7yDyxoVKEB_D07dXWFyEwh-trGW-y4_x-pWHjpEyYlT1a7CedzY3b-sermIy__yhjRJIX2D4_diUPyl0BRePT91JgPQHCVCwIu2Qht0CqVq9a7LLxrctryxT/s1600/milk-aisle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIptDQDEcc7mLcASXBs4QM7yDyxoVKEB_D07dXWFyEwh-trGW-y4_x-pWHjpEyYlT1a7CedzY3b-sermIy__yhjRJIX2D4_diUPyl0BRePT91JgPQHCVCwIu2Qht0CqVq9a7LLxrctryxT/s400/milk-aisle.jpg" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">There are so many different varieties of milk on the supermarket shelves. Thanks to my friend for suggesting this blog with the question "is almond milk healthy?" in mind.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">One of the most important nutrients in milk is <strong>calcium</strong>. Fortunately, a lot of milk substitutes are fortified with calcium. Check the label and choose a milk with at least 120mg calcium per 100ml. This ensures about 300mg per serve (standard serve is 250ml). </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Milk is also a good source of<strong> protein</strong>, with regular cow's milk providing about 8g per serve. Almond, soy, rice and oat milks are lower in protein, but protein enriched varieties are available. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Almond, soy, rice and oat milks are all naturally lower in fat and calories than regular cows milk, but reduced fat varieties are available if you are watching your weight.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
<h4 style="text-align: left;">
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Dietitians Pick for Milk Substitutes:</span></h4>
<div style="text-align: center;">
</div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh59FWvPWhPyU6qnjd5u8XxuLpDmNQYjArCqTaY_CR_htpnjNpZbRsZpQ-lzK-_3I1XlqBRDa1pHPFJi1uKjzjkAveepmHoMZrE6H_n1a3xTTTiiYIaq8SaNAK4-ysyf0Dr2MtCmD_Xa3o/s1600/p-shelf-original-unsweetened.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh59FWvPWhPyU6qnjd5u8XxuLpDmNQYjArCqTaY_CR_htpnjNpZbRsZpQ-lzK-_3I1XlqBRDa1pHPFJi1uKjzjkAveepmHoMZrE6H_n1a3xTTTiiYIaq8SaNAK4-ysyf0Dr2MtCmD_Xa3o/s200/p-shelf-original-unsweetened.jpg" width="132" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><strong>Almond milk</strong></span></div>
<div style="text-align: justify;">
<strong><span style="font-family: Arial;"></span></strong> </div>
<div style="text-align: justify;">
<span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); font-family: Arial, Helvetica, sans-serif;">A few brands, such as Australia's Own and Sanitarium do not specify the calcium content in the nutrition information panel.</span></div>
<ul>
<li><div style="text-align: justify;">
<span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); font-family: Arial, Helvetica, sans-serif;">Blue Diamond Almond Breeze Original Unsweetened </span></div>
</li>
<li><div style="text-align: justify;">
<span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-family: Arial, Helvetica, sans-serif;">Silk Pure Almond </span></div>
</li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Soy milk</strong></span></div>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Vitasoy Lite Soy</span></div>
</li>
</ul>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Sanitarium So Good Lite Soy</span></div>
</li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Oat milk</strong></span></div>
<ul>
<li><div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Vitasoy Original Oat Milk </span></div>
</li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Rice milk</strong></span></div>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Vitasoy Protein Enriched Rice Milk</span></div>
</li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial;"></span> </div>
<div style="text-align: justify;">
<span style="font-family: Arial;">Almond, soy, oat and rice milk are all great substitutes for cow's milk, particularly if you suffer from lactose intolerance. Just be sure to </span><span style="font-family: Arial;">check the information panel and choose the brand with the most calcium and protein per 100ml, and the least energy/ kilojoules per 100ml. </span></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-29719118370205606772012-10-22T08:42:00.003+11:002012-10-22T08:42:54.888+11:00Recipe Makeovers <div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Do you have a favourite family recipe? Something that you cook week in and week out? Find out how to give your favourite recipes a nutritional makeover to make them even healthier. </span></div>
<h4>
</h4>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Ways to modify recipes to make them healthier:</span></h4>
<ol>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut calories by using reduced fat products e.g. skim milk, lite cheese, extra light ricotta and extra light cream </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Increase the fibre by switching to wholemeal or wholegrain varieties e.g. brown rice, wholemeal pasta and wholemeal flour</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add more vegies than the recipe calls for </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Use lean meats e.g. heart smart mince, skinless chicken breasts and rindless bacon </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Replace some of the meat with legumes and lentils to boost fibre </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut salt by using reduced-salt or no-added-salt products e.g. reduced-salt chicken/ vegetable stock and reduced-salt tomato paste </span></div>
</li>
</ol>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><u>Recipe Makeovers</u></span></h4>
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Spaghetti Bolognaise </span></h4>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut calories and increase fibre by replacing 1/2 of the meat with a 400g can brown lentils</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Use reduced-salt tinned tomatoes rather than bolognaise sauce</span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add chopped vegies such as carrot and mushrooms </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Replace white spaghetti with wholemeal spaghetti</span> </div>
</li>
</ul>
<a href="http://www.healthyfoodguide.com.au/recipes/2009/may/lentil-bolognaise" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Lentil Bolognaise - Healthy Food Guide Recipe</span></a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9KqicXUDX3gIhSnfDb_7juVi_K4iV8bRwL-j0qkdAuaV8uTza3XSC2D5M0GojuW1Geq7TFhe4HjEHzAvVqfipmrYR7gkr1pzdNwSH1Cp6VMG1TU4mXdvDIn0zRI4MFBwH4YDEN-HfKfHG/s1600/Lentil+spaghetti.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9KqicXUDX3gIhSnfDb_7juVi_K4iV8bRwL-j0qkdAuaV8uTza3XSC2D5M0GojuW1Geq7TFhe4HjEHzAvVqfipmrYR7gkr1pzdNwSH1Cp6VMG1TU4mXdvDIn0zRI4MFBwH4YDEN-HfKfHG/s1600/Lentil+spaghetti.jpg" /></a></div>
<br />
<br />
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Fried Rice</span> </h4>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut calories by using lean skinless chicken breast and rindless bacon </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut salt by using reduced-salt soy sauce </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Increase fibre and lower the GI by replacing white jasmine rice with brown rice </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add fresh vegies such as carrot, celery and onion </span></div>
</li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.healthyfoodguide.com.au/recipes/2011/february/low-fat-fried-rice" target="_blank">Low Fat Fried Rice - Healthy Food Guide Recipe</a></span><br />
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbA4cYQh2GsuHvT7UF7WUilMIDbd86XW8uxudG_KtWPJmY5xnctE5egL9kWFzqXpofhZlLuiNa8jlS1IDGPWXRHhe8WvXXNsGv5_z4dBypB3ywWBdoD4EiBxgLrWQx8UdPyIgnCC7SUbia/s1600/Penne+carbonara.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #38761d; font-family: Arial;"></span><br />
<h4>
<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Carbonara Pasta</span></h4>
<ul>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Replace cream with either Philadelphia 85% less fat cream for cooking or extra light ricotta </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Increase fibre by replacing white pasta with wholemeal pasta </span></div>
</li>
<li><div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut calories by using rindless bacon </span></div>
</li>
</ul>
<a href="http://www.healthyfoodguide.com.au/recipes/2008/april/penne-carbonara" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Penne Carbonara - Healthy Food Guide Recipe</span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbA4cYQh2GsuHvT7UF7WUilMIDbd86XW8uxudG_KtWPJmY5xnctE5egL9kWFzqXpofhZlLuiNa8jlS1IDGPWXRHhe8WvXXNsGv5_z4dBypB3ywWBdoD4EiBxgLrWQx8UdPyIgnCC7SUbia/s1600/Penne+carbonara.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbA4cYQh2GsuHvT7UF7WUilMIDbd86XW8uxudG_KtWPJmY5xnctE5egL9kWFzqXpofhZlLuiNa8jlS1IDGPWXRHhe8WvXXNsGv5_z4dBypB3ywWBdoD4EiBxgLrWQx8UdPyIgnCC7SUbia/s1600/Penne+carbonara.jpg" /></a></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0tag:blogger.com,1999:blog-3064375538339493691.post-34948896184830755012012-10-11T16:21:00.002+11:002012-10-11T16:21:34.182+11:00Juice up your life!<div style="clear: both; text-align: justify;">
<a href="http://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: Arial, Helvetica, sans-serif;">I was very lucky this week to be given a Juicing machine <em>(a dietitian's dream!)</em> for my birthday. I thought I'd share one of my favourite recipes with you all and some of the latest research showing fruits and vegetables make us happy! </span></div>
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<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;">Apple, Carrot, Celery & Ginger Juice</span> </h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp5-cKMugIhwhwMUVEyw8H418y_0AsXmKMN6LwGOI8_m29mDWvRzWtbhIf6cKkNi5hLSzZxOEhzG0oUeMudLEQ7xC5SvKuMgz7fbaYrZb5wa8W3ytmUiJmY6YZCmcXx9U3AOLoroMgJ5wY/s1600/IMG_3168.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp5-cKMugIhwhwMUVEyw8H418y_0AsXmKMN6LwGOI8_m29mDWvRzWtbhIf6cKkNi5hLSzZxOEhzG0oUeMudLEQ7xC5SvKuMgz7fbaYrZb5wa8W3ytmUiJmY6YZCmcXx9U3AOLoroMgJ5wY/s400/IMG_3168.JPG" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>How to make this juice?</strong></span></div>
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<span style="font-family: Arial;">Simply juice 1 apple, 1 large carrot, 2 celery stalks and 1cm cube fresh ginger root. Serving size: 250ml </span></div>
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<span style="font-family: Arial;">Number of serves of fruit in this juice: 1 </span></div>
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<span style="font-family: Arial;">Number of serves of vegetables in this juice: 2</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKEC3roeF6s8dMkvuVn8jZLv3PgZY6C-ZPmQPooas1GKGI1MHExAqkhDq8MU4Oq46cGTX4N178xq9XmhVoUR3BtotIx0pXdIe8CwyF75FdBTlYFliHlLzGRys18SbjYws3uo6VgnC4h6qk/s1600/IMG_3169.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKEC3roeF6s8dMkvuVn8jZLv3PgZY6C-ZPmQPooas1GKGI1MHExAqkhDq8MU4Oq46cGTX4N178xq9XmhVoUR3BtotIx0pXdIe8CwyF75FdBTlYFliHlLzGRys18SbjYws3uo6VgnC4h6qk/s400/IMG_3169.JPG" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A new report has shown people who eat 7 fruits and vegetables a day are happiest. The report found happiness</span><span style="font-family: Arial, Helvetica, sans-serif;"> rose with the number of daily serves of fruits and vegetables consumed, with happiness peaking at 7 serves.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This report is in line with our national campaign, 'go for 2 & 5' (encouraging 2 serves of fruit and 5 serves of vegetables per day). 1 serve of fruit is one medium piece of fruit, two small pieces of fruit or 1 cup of diced fruit. 1 serve of vegetables is 1/2 cup cooked vegetables or 1 cup salad vegetables. The most recent National Health Survey showed only 6% of adults met their recommended serves. </span></div>
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<span style="font-family: Arial;"><span style="color: black;"><strong>How do you meet your 2 & 5?</strong> </span></span></div>
Anonymoushttp://www.blogger.com/profile/05671764250873145036noreply@blogger.com0