Do you take the time out for daily self care? Showing love and kindness to yourself is not selfish. It allows you to give more to others and every other part of your life.
#feedyourfuturedietetics
The benefits of following a plant-based style of eating are many from gut health to planet health. One of the many reasons to base your diet around plant foods could be a reduced risk in developing oesophageal, stomach, and pancreas cancers.
Cancer is one of the leading causes of death in the world. While genetics does play a risk factor in influencing your risk of developing cancer your lifestyle choices play a strong role in influencing your likelihood of developing cancer. One of these lifestyle choices is your diet.
A recent study investigated the potential link between plant- based eating and risk of developing oesophageal, stomach, and pancreas cancers. The study selected 1233 participants for the study. The researchers assessed the diet through use of food frequency questionnaires. These includes a list of 13 plant-based foods and 5 animal-based foods.
The researchers found that those individuals who consumed a diet which was made of a high amount healthful plant-based foods had a lower risk of developing oesophageal, stomach, and pancreas cancers. Specifically, those who ate the most plan-based foods compared to those consuming the least plant-based foods had 28% lower likelihood of developing oesophageal cancer, 58% lower risk of stomach cancer, and 26% lower risk of developing pancreatic cancer.
This was not the case for all plant- based eating as the unhealthy plant-based eating pattern was linked to an increased risk of stomach cancer. Those individuals who consumed a plate-based diet but made up mostly of unhealthy plant-based foods had a 76% of developing stomach cancer compared to those who’s diet was made up the least of these types of foods.
This highlights the importance of including mostly whole foods in the diet and the quality of the food choices does matter to influence the health benefits of a diet.
Reference:
1. /10.3390/nu14245288
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Craving for a highly sweetened doughnut or chocolate bar? Or maybe something salty like chips? Your body could be craving more than just the food, but it could be an underlying issue about your diet.
If you are like me, you tend to have a bit of a sweet tooth no matter what but if you constantly crave sugar it could mean your blood sugar levels are not in a healthy balance.
When you eat regular meals, which are balanced this sets your whole body up to manage these cravings better. What a balanced meal is a quarter whole grains like brown rice or pasta, couscous, quinoa or wholemeal bread and a quarter lean protein like fish, chicken breast, beef, tofu, beans or eggs and the rest of the plate should be vegetables.
If this is a snack a small piece of fruit like a plum or some berries can substitute the vegetables to match the dish. Examples could be for a snack 2-3 whole grain crackers, ½ cup ricotta cheese and a cup of cut up carrot, celery and capsicum sticks or a low fat yogurt with 2 teaspoons of oats and half a cup of berries.
If you are not a sweet tooth you are probably in love with the savoury or salty taste. The problem with this is that as you add more salt to your diet you need more and more of it to make the food you are eating taste delicious. Over time and with gradual reduction of salt you can retrain your taste buds to not want to have as much salt.
The underlying problem with adding more salt is that the Heart Foundation recommend no more than 5g a day or a teaspoon. Most of us get more than this simply by eating processed and packaged foods and if you are adding even more salt on top of this you are doing your heart a huge disservice.
Heart disease is the number one killer of men and women in Australia. To prevent you from becoming a statistic of ill health try to limit the amount of salt you add to meals and snacks.
A few alternatives you may like to try when your salt craving spikes could be popcorn without adding more salt to it or cottage cheese to a few whole grain crackers and some crunchy salad vegetables on top or a salad with a splash of balsamic vinegar.
#feedyourfuturedietetics
Not all potatoes are created equal.
There is a common misconception that all potatoes live in the discretionary/sometimes food category. I am trying to show that a potato as a whole food can be a vegetable which is great for health.
If it suits your individual needs it is a vegetable which has many nutrients and can be a great choice to help meet your daily vegetable serves. All foods have their place and there are no ‘bad’ foods. I love McDonald’s chips as a sometimes food.
#feedyourfuturedietetics
Smoothie recipes have taken over most health magazines. You don’t even need to scroll past the first page in any wellness blog or site to get a recipe for the new ‘it’ smoothie. Are these drinks another fad which may not be doing much for your health or could having a smoothie as part of your diet be good long-term habit? Here is the low down on the pros and cons of smoothies:
Pros:
You drink the whole fruit or veg
Unlike most fruit juices a blended smoothie includes the benefits of the skin of fruit and vegetables. This means your body does not miss out on essential antioxidants and phytonutrients which lie just under the skin of most fruit and vegetables. The skin of an apple contains half the fibre of the whole fruit and a third of its vitamin C! On top of this the fibre will help keep you feeling fuller for longer as fibre helps to slow absorption of sugar which also helps your blood sugar stay in a healthy range.
Makes getting your 2 and 5 easier
If you meet your recommended fruit and vegetable intake a day you are automatically a high distinction ‘life student’.
Glowing skin
Studies have shown that those who eat more fruit and vegetables have a tan-like complexion and a glowing skin appearance compared to those who do not eat enough of these two food groups. Improvement in skin tone was evident after 6 weeks when participants ate two extra serving of vegetables or fruit a day!
Cons:
Recipes can be overenthusiastic on the fruit
Most people need around 2 serves of fruit a day. Some recipes will give you up to 4 serves and although fruit is a great source of nutrition hitting around 2-3 serves a day is the goal unless extra energy needs are required based on your individual circumstances and activity level. Try to pick a recipe which includes around 30% fruit and 70% vegetables.
Smoothies can lose their health factor is you are including added sugar like honey or maple syrup. A tablespoon is a serve of sometimes food and most people should limit these foods to 2 times a week maximum. If you need extra sweetness try adding some cinnamon or stevia.
See my award winning blog for the full blog.
#feedyourfuturedietetics
Remember back in the good old days when you were at #school ? If you were like me most days you brought your #lunch and were expected to prepare it. Yes it may have been a simple sandwich and muesli bar from the cupboard but I knew if there was no packing lunch in the morning there would be no lunch that day. As we get older and can afford to eat out or buy lunch on the go, initially this may have seemed like a good thing but we are limiting our choices to what the cafes and restaurants decide to serve. On top of this we do not get to choose the ingredients to make the #meal or #snack and rarely the serving size.
Over time #eating out can cost not only our back pocket back the size of our waistline! So here are four strategies to save you money, improve the variety of the foods you eat and increase the enjoyment of bringing your lunch and snacks to work:
Take your #supermarket on a date.
There are new products being brought out all the time in supermarkets. Set yourself time once every month or so to explore what is available, you may surprise yourself with what you can find.
Do some #homework on a balanced meal and healthy snack ideas.
I recommend checking out the Australian Guide to Healthy Eating and/or seeing a dietitian to help you create balanced meal choices based on your individual needs and likes and dislikes.
Set one day a week to prepare a list and buy the types of meals and snacks you want.
This could include exploring the internet or magazines for ideas, there is so much out there!
Meal prep.
I recommend making a few lunch options for the week and freezing them in ready to go packages. Examples could be lentil soup or chicken stir fry or taco bean mix. Then simply add the wholegrain bread and/or salad mix as part of your lunchbox. Yes it can seem tedious but you will save yourself time by not having to prepare the entire meal each day. Prepare yourself to succeed! Over time it will become part of your lifestyle and habits.
By taking on these 4 strategies you can improve your #health long term, increase the enjoyment you have for #food and save you money and the size of your waistline!
#feedyourfuturedietetics
Do you know the difference between tempeh and tofu?
Both are processed soy products. Tofu, is made from coagulated soy milk which is pressed into solid blocks.
Tempeh is made from soybeans that are fermented and then compacted into a hard and dense final product.
Tempeh is different from tofu and has a chewy, earthy and nutty flavour. Tofu has a more neutral taste.
Tofu is a better source of calcium while tempeh contains more plant based iron. Tempeh is also a better source of protein at around 16g or protein per 85g compared to 8g in tofu. Tempeh also contains more carbohydrates. Both have around the same amount of fat at around 5g per 85g serve.
Which is your favourite? How do you use these foods?
#feedyourfuturedietetics
If you are consistently getting six hours or less of sleep this can cause havoc to your health and put you at greater risk of chronic diseases such as obesity. On top of this, lack of sleep puts your hunger hormones out of balance and can cause you to make less optimal food choices throughout the day.
The good news is there is hope at hand. Your nutrition choices can help you to put a good night’s sleep back in your favor. Studies suggest that an overall balanced diet can promote a good night’s sleep. Including meals and snacks with adequate protein, fats and carbohydrates are the first step.
Firstly, looking deeper into carbohydrates, it is recommended to include carbohydrates which have a low glycemic index and meals with a low glycemic load. This means that these carbohydrates release sugar into your blood more slowly. Foods with more fibre will have a lower glycemic index and together in a meal create a lower glycemic load. Foods which have a lower glycemic index and are good choices to lower the glycemic load of a meal or snack can include nuts, seeds, wholegrains, legumes and beans, fruit, and vegetables.
These types of foods are not only low in glycemic index but contain prebiotic fibre or the food for the health promoting microbes in your gut. When your microbes eat the fuel sources provided, they create messages such as short chain fatty acids, neurotransmitters, and secondary bile acids which have effects on the functioning and health of your body. This includes metabolites and compounds which impact your sleep including sleep promoting hormones such as melatonin and gamma-aminobutyric acid. Also, compounds and metabolites which help to keep you awake and alert such as cortisol, epinephrine, dopamine, orexin, serotonin, histamine, and acetylcholine.
When looking specifically at protein, including foods which are rich in an amino acid called tryptophan is recommended. Tryptophan is an amino acid which is a precursor to making melatonin. Melatonin has a sleep promoting effect…
Want to know more? Follow this link to the full blog:
/nutrition/your-essential-guide-to-a-good-nights-sleep/
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Are you a lover of summer salads and fruit but tend to find the inspiration to include fruits and vegetables in your diet a challenge in winter? This blog is for you. Fruits and vegetables are so versatile, with a bit of imagination and creativity you can still meet and enjoy getting enough fruits and vegetables each day to stay healthy.
Warm Up with Salad
Have you tried a warm salad? Some ideas could be roasted vegetables like capsicum, potato, sweet potato or pumpkin with roasted chickpeas and feta cheese or grilled chicken breast. To make this a complete meal by adding some wholegrains like brown rice, or pasta, wholegrain couscous or quinoa.
Load Up Sauces and Soups with Veggies
Do you tend to stick to a simple soup or sauce without many varieties in vegetables? Adding in additional vegetables not only can add more nutrients to your body but also add additional taste to your meals.
Some ideas could be adding more vegetables to a tomato soup to make a minestrone or a rainbow of vegetables soup. If you want to help achieve and maintain a healthy weight aim for a soup based in water over cream.
Adding more vegetables like legumes, mushrooms, corn, to a beef mince. Spice up a tomato pasta sauce with your favourite vegetables. Some ideas can be eggplant, capsicum, mushrooms, peas, corn, celery, carrot or spinach.
Enjoy Warm Fruit Desserts
Fruits are enjoyed in many different varieties in summer but can also be enjoyed and help warm you in winter. One of my favourite ideas is baking or microwaving an apple. Core the apple and stuff with low fat cream cheese and raisins with cinnamon.
Add More Veggies to Your Favourites
We all have favourite meals we go to. Over winter to help meet your vegetable serve needs aim to bulk up a cup or two of vegetables over winter. For example, adding some chickpeas or sweet potato to a curry or add more vegetables to your steak and three vegetables. Add some peas, cauliflower, broccoli and corn to a tuna bake.
Follow this link to read the full blog:
/nutrition/6-tasty-ways-to-stay-friends-with-produce-over-winter/
Did you know that it is recommended you only have a teaspoon of salt over the entire day for health? You may also be surprised to know that around 75% of this salt comes from processed foods like breads, cereals and sauces. If you are not aware of the reason why this can be a problem for your health excess salt in your diet can increase your risk of heart attack by increasing the stress in your blood vessels and increasing your blood pressure. Too much sodium in your diet can also put you at greater risk of stomach cancer and possibly osteoporosis and kidney stones.
An easy way to help reduce the salt in your diet while keeping the flavour is to choose herbs and spices over salt. Herbs and spices are miracle workers for helping improve the taste of foods. On top of this each herb and spice have additional health benefits which add even more bonus points.
Try adding some basil and chilli to your eggs or some turmeric to your vegetables. Experimenting with different varieties is key and you can find combinations which work with your taste preferences.
Balsamic vinegar has around 23mg/100g salt so there is some in this dressing but very minimal amounts.
#herbs#spices#salt#health#feedyourfuturedietetics#bestoftheday#picoftheday#follow#nutrition#food#sunday#happy#smile#life#best
