Monday, 1 August 2016

Welcome Dietitian Kate Back From Maternity Leave

Our dietitian Kate is pleased to announce the safe and healthy arrival of her son, 
Quin Alexander.  

She has enjoyed spending time at home with him, watching him grow, coo, giggle and smile; but she is now ready to return to Newtown Nutrition.

Kate is an Accredited Practising Dietitian and Credentialled Diabetes Educator specialising in the treatment of type 1 and type 2 diabetes, gestational diabetes, prediabetes, insulin resistance, polycystic ovarian syndrome, weight management and lifestyle change.  

Kate takes a moderate approach to help people achieve and maintain their goals in a sustainable fashion.  Kate has undergone further training in behaviour change, and she applies these principles in her consultations. 

Kate will be available for consultations in the Newtown Nutrition office fortnightly on Saturday between 9am and 1:30pm. 

For more information about Kate's philosophy and areas of interest, visit our website

To book an appointment with Kate, you may ring the Newtown Nutrition office at 9517 9932 or email info@newtownnutrition.com.au.between 9am and 1:30pm. 


Top 10 tips for travelling on a LOW FODMAP diet

Written by Amanda Moon (APD), originally published at feelyourbestnutrition.com.au/blog
A common question I’m asked when helping people investigate and manage food intolerances is “how am I going to manage my restrictions away from home?” …. and it’s a very good question!
Ideally you would complete your FODMAPs challenges (to identify your problem foods) and start playing around with tolerable portions before you set off on your travels, but if not, don’t stress – the tips below should help you out. Of course if you need any help with the challenges and broadening your diet before you leave, get in touch sooner than later. Here are a few handy tips to assist in eating a low FODMAPs diet while away from home:

1. Keep a wallet-sized list of foods to avoid and simple alternatives – having a list of foods you don’t tolerate (and a list of tolerated amounts) will ensure you’re always prepared when you’re looking at a menu or placing an order. Don’t be shy to share this list with the people involved in preparing your food. Knowing simple alternatives will also make things a lot easier.

2. Look at the menu ahead of time - if you have the ability to download the restaurant’s menu online before you get there, you will be able to consider which options may be suitable or adaptable. Writing down questions or requests will also ensure you don’t forget to ask. You may even like to provide the waiting staff with your list of requests to pass onto the chef.

3. Phone ahead – speaking with food service staff before the day you arrive will give them a heads up and hopefully allow the chef to be more accommodating of your needs. Ask them if it would be helpful to email the list of ingredients you can / can’t eat.   

4. Bring your own seasoning - zip-lock bags of herbs and spices or small bottles of lemon juice, soy sauce, tomato sauce or vinegar will allow you to add flavour to meat, poultry and seafood, or even pastas and soups  - this way you don’t need to feel like you’re missing out when you ask for no onion or garlic (often in gravies, marinades and sauces). Of course you can ask restaurant staff to add allowed flavours for you, but this idea is most handy for small take away stores that don’t offer much variety.  

5. Take translations - if travelling somewhere you don’t speak the language, take a list of translations for common high and low FODMAP foods as well as sentences to say “please none of these foods” and “do you have any of these foods?” This will hopefully make your ordering experience smoother. If travelling with a guide, explain your restrictions to them ahead of time and ask if they can help you find meals you can eat. Airport or hotel staff may also be helpful. Before you set off on your travels, you may also like to research popular dishes and common ingredients used in the region to help you prepare.


6. Take packaged snacks – worried about being stuck with nothing to eat but foods you’ll react to? Stock up on suitable packaged snacks that travel easily in a suitcase or backpack e.g. canned fish, rice cakes, wheat-free crackers, peanut butter, trail mix, suitable muesli bars/snacks (e.g. Food For Health fruit free bars or fruit free clusters - both are gluten-free), cereals (e.g. Kez’s Gluten free cereal bites (fructose free) or Gluten Free Low Fructose Cinnamon & Superseeds Cereal), canned vegetables (e.g. green beans, carrots), mini lactose-free long life milk. A plastic bowl, cutlery and storage containers for left-overs may also come in handy.

7. Keep Iberogast and/or peppermint tea handy – to soothe your gut if it becomes irritated. A suitable probiotic may also provide some relief and  can be particularly helpful for traveller’s diarrhoea. 

8. Pick your indulgences – if it’s holiday time and you’re a foodie like me, holidays can be based around new and exciting eating experiences. However, if you want to avoid upsetting your gut more than you need, I’d suggest considering how much you’re going push your limits. At the start of each day, evaluate your agenda and where you may likely be tempted to indulge in something risky….. for me it’s always something sweet! Limiting yourself may mean sharing foods with someone so you can still enjoy a taste, or it may be that you allow yourself something special one time in the day or every second day to eat outside of your diet boundaries, while sticking within them at the other times of the day. Remember, an irritable bowel can be sensitive to large volumes of food even if they’re low FODMAP! So go easy on portion sizes.

9. Practice deep breathing and stress-reducing techniques – getting upset or stressed-out (for any reason but I’m thinking of work-related or if you’re having gut issues) can make IBS worse! Calming your mind and your body may help calm your gut or prevent it getting worse. Take time out to do something calming like reading a book, deep breathing, meditation or getting a massage.

10. Carry water – it may be easy to forget to drink while you’re out sightseeing, but drinking enough fluids will be important especially if you get constipation. Carry a water bottle or two in your backpack and why not add some peppermint tea or Iberogast for soothing throughout the day.


Do you have any tips, recommendations or experiences you'd like to share?








       

      

Winter Vegetables - Done The Right Way

We know we should eat more vegetables; but when we think of veg, we conjure up this image of a garden salad, or some boiled carrot and peas. Whilst the Internet might be overflowing with recipes for different vegetable and salad dishes,  I thought I'd be overly enthusiastic and add another one to the masses. And I might be a little bit more enthusiastic and say I think this one might actually be one that you'll implement and enjoy without it feeling like ‘the dreaded extra veg’! 

I too struggle with getting enough vegetables in; especially in the colder months. But I've become accustomed to making this dish 2 or 3 times per week and having it as an accompaniment to everything! Curry - check! Pasta - check! Mexican - check! Roast dinner - check! Alter the flavours, and you can mix and match this to go with everything! 

Don't be put off by the ingredients (cue seeing the word Brussel Sprouts and moving onto the next blog because you were scared from your grandparents or parents ruining this delicious vegetable for you!). Give this a go and make it work for you! 

It’s an intuitive recipe for two reasons; one - because I'm a very haphazard cook and don’t work with set, specific measures, and two - sometimes you don’t have all the ingredients in a recipe and so receipts that allow room for flexibility are much better! Don’t have a certain ingredient- no worries - swap it for something else! It’s still going to work!

Step 1 - Heat up some good quality oil (1-2 tbsp) in a big non-stick pan and roughly chop one or two of the these flavour bases
  • Spring onion
  • Leek
  • Onion
  • Garlic
Step 2 - Saute on medium heat until cooked through, slightly browned and aromatic. Whilst this is cooking (3-4 minutes), roughly chop up any of the vegetables below. I like to make the vegetables quite small as it shortens the cooking time and makes the end product a bit more interesting - aim for 5c piece sizes.
  • Broccoli
  • Broccolini
  • Cauliflower
  • Brussel sprouts
  • Zucchini 
  • Peas
  • Snow Peas
Step 3 - Add the dense vegetables to the pan and saute on low-medium heat for 10 minutes. If the base of the pan gets dry, add 1/4 cup of water to cover the bottom (saves any burning and creates some steam to cook the vegetables as well).

Step 4 - Once your vegetables are starting to cook through and brown, add the lighter leafy vegetables and cook for another 5 minutes on low heat. I tend to just rip the leaves into small shreds and leave out the stem.
  • Spinach
  • Silverbeet
  • Kale
Step 5 - Add some extra flavour by way of;
  • Salt and Pepper
  • Parmesan
  • Lemon
  • Dried Turmeric
  • Curry powder
  • Any fresh herbs
Step 6 - Saute for another minute

Step 7 - Enjoy, and thank me later!



This recipe can be easily adapted for one or a tribe of people. I normally make enough to serve me for dinner and lunch the next day, and often the next night (depends how far I stretch it). But I definitely recommend making a big batch because you can literally have it with everything. 

Would love to see what combination of vegetables and flavours you come up with! At the moment I’ve got a combination of turmeric and lemon with broccoli, cauliflower, brussel sprouts and silverbeet - topped with a bit of sauerkraut! What a simple and delicious way to get a few extra serves of vegetables.

Saturday, 25 June 2016

Rejecting the Diet Mentality

By Molly Jones, Dietitian

Answer this question - have you ever done a diet that you wanted to follow for the rest of your life?

I can take a guess that the answer is no. You’ve probably never taken the time to actually think about this. But don’t you think it’s funny that when you fail on a diet, it’s your fault?

“You haven’t got willpower”.
“You’ve just got a slow metabolism”.
“You’re too busy to follow it”.
“That’s just how you are and nothing will change it”.

It’s always you. Never the diet!

And you give up on yourself. You feel as though nothing is ever going to work for you. You’re left feeling vulnerable.

But….never fear! Because in a world where we are faced with hundreds of diet and weight related messages per day, it’s only a matter of time before another well-marketed fad comes across our path!

Thank goodness. There is hope. There is an answer to our weight and health conundrums. The end.….

Just kidding. What would be the point of that? There is a dietitian writing this post after all.

The thing that causes so much hope (and confusion) with diets is that they do work. All diets do. In the short term. Whether it be lemon water, raw food, no carb, low carb, paleo, vegan, cabbage soup, Weight Watchers, 5 + 2 or [insert any diet here] - ALL DIETS will cause people to lose weight. At first. But after five years, all diets have the same result: people gain the weight back. Then they diet again.

Behold the diet cycle. If you’ve never been introduced to the diet cycle before, have a read through this list and see if it rings true to how you’ve been eating lately.

1. Be fed up with current weight or eating patterns or ‘want to be in control’ of food and diet

[Often falls on Monday / the start of a new month / New Years Day / when your realise that you’re totally unprepared for an event coming up]

2. Start diet

[Possibly one that you’re neighbour or boss is on / heard about on a tv show or magazine /walked past a book store and saw an attention-grabbing heading or poster / overheard someone speaking about it on public transport]

3. Following diet to a tee, probably either restricting some food group, eating at certain times, counting something.

[Start losing weight and feeling amazing]
[Also probably being more organised, more picky, and conscious about choices, cooking more, buying better groceries, eating more fruit and vegetables, eating less processed food, eating better quality foods]

4. Start feeling really restricted on current diet

[Might occur after an hour, day, week or month]
[You may make it through 1 or 2 social events where you turn down your favourite food because you’re being good’]

5. Loose momentum and motivation with current diet

[Doesn’t need an explanation]

6. Slip up / eat a little bit of *restricted* food


7. Feel like a failure


8. Binge on *Restricted* food


9. Binge on all other types of food


10. Feel horrendously guilty

[Cue self depreciation, emotional eating, stress, body hate, etc.]

11. Feel remorse and lack of control

Andddddd repeat!

Have you ever been in that scenario? My bet is, many of us have, at one point or another! It’s not about beating ourselves up. It’s not about feeling guilty. It’s about being aware of patterns. Because once we have awareness, we have a much better chance at making change.

As Fiona Sutherland of Body Positive Australia so wonderfully put it. “It’s well respected that letting go of strict rules is a necessary part of healing the relationship with food and body. It makes total sense, but is in fact a huge challenge. It can feel uneasy or shaky, scary, frightening. And it also makes sense to feel this way in the face of our current culture, which “normalises” the cutting out of foods, or food groups and applauds dietary control as being “committed” or “disciplined.”

That’s why you shouldn’t try and do it alone. Seeing a dietitian to get personalised help is the way to go. Because when you see a dietitian for weight loss, they’re not going to force you to follow a rigid program with rules and restrictions.

We personalise a realistic approach that is specific to you. Our aim is to get you off that diet cycle once and for all. The “results” might not be as immediate or dramatic as what you will see on a restrictive diet. But they will be more sustainable. We promise.

We won’t set you up to fail. As Isobel Foxen Duke so eloquently put it “you can't fall off a wagon if there is no wagon to fall off”.


Local Clinical Diabetes Psychologist

Living with diabetes can be tough. No matter how much effort and thought you put into your condition, sometimes things go pear shaped. At these times you may feel despondent, hopeless, worried, and resentful of the demands and constraints that diabetes places on your life. 

Sarah Lam is a local Clinical Diabetes Psychologist specialising in helping people to learn skills to live a fulfilling life and reducing any struggles living with Diabetes. 

Sarah practices in Erskineville on Saturday mornings. With over 20 years of varied experience, and a background in mindfulness, Sarah is well placed to help you get through life's glitches. She can help with most psychological problems, and aims to help you work towards what's truly important to you. She also has a particular interest in working with people struggling with managing a chronic condition, for example, PCOS, diabetes, insulin resistance or chronic pain. 

More information about Sarah is available at diabetespsychologist.info.
She can be phoned on 1300 019 626, and emailed on sarah@diabetespsychologist.info

Product Review: The Complete Dairy high protein milk

A new cold-filtration technology has been used by The Complete Dairy to produce an all-natural milk containing higher amounts of protein and lower lactose than regular milk. There aren't any artificial ingredients or powders.

Available in full-cream and light, this product is helpful for those of you needing an easy way to get more protein into your day - particularly older and young people, vegetarians and if recovering from any surgery. Protein is an essential nutrient that plays an important role in growth and development, maintaining muscle & bone strength, as well as a strong immune system, and repairing surgical wounds. 

Compared to regular full cream milk, which typically has around 9g protein per cup, The Complete Dairy has almost double the amount, with 15g per cup. It is also naturally 25% lower in lactose compared to regular milk due to the higher protein content, which may be helpful for those of you with lactose-intolerance. Remember full cream milk will also always be lower in lactose compared to skim and light milk due to the higher fat content (less space in the container for the lactose sugar). 

With no taste difference between this product and regular milk, you can add it to your tea, coffee, cereal, smoothies and baking as per usual. The only difference is the slight increased cost. 

Find The Complete Dairy milk at your local Woolworths and Coles supermaket.

For more information visit: www.thecompletedairy.com.au


Recipe of the month: Cocoa, coconut and date balls

Do you have a sweet tooth? Finding yourself reaching to sweet snacks in the afternoon for an energy pick-me-up but feel like you could be choosing more nutritious options? 

How about making yourself a batch of 'protein' (i.e nut and seed) balls to store in your freezer and pack in your lunchbox? You'll likely only need one or two to hit the spot! The healthy fats should keep you going until dinner time without spoiling your appetite. Plus, they're low GI and have no added sugar!

Recipe adapted from Rebecca Nittolo's recipe on Taste.com

Ingredients:
  • 12 Medjool dates (found in fruit and veg section at supermarket)
  • 1 cup almond meal
  • 1/2 cup shredded coconut, plus 1/3 cup extra for rolling
  • 1/4 cup Extra Virgin Olive Oil
  • 1/3 cup cacao powder
  • 1 tablespoon chia seeds

Methods:
  1. Place dates in a medium bowl and cover with water. Stand for 1 hour. Drain and discard seeds.
  2. Process dates, almond meal, shredded coconut, Extra Virgin Olive Oil, cacao powder and chia seeds until mixture comes together. Transfer to a bowl and stand for 20 minutes for chia seeds to soften.
  3. Place remaining coconut in a shallow dish.
  4. Roll level tablespoons of mixture into balls. Roll in coconut to coat.
Enjoy!