Wednesday, 9 December 2015

A healthy, happy Christmas and New Year to all!


It's hard to believe that 2015 is rapidly drawing to an end. This year has been a busy one at Newtown Nutrition, welcoming our newest dietitian Amanda and our new reception team.

We feel privileged to have supported so many wonderful people along their journeys this year. It is so inspiring to see our clients (you!) as they improve their health and feel so much better for it, or break out of some habits that have kept them 'stuck' in unhelpful patterns for decades, or reach that 'aha!' moment when they work out a piece of the puzzle that makes their journey forward much easier, instead of a struggle (and of course when we see all of those things in one person!)

Thanks to all of our clients for choosing to share your journey with us. We look forward to working with you again in 2016.


Surviving the Holidays

By Kate Gudorf

It’s no wonder this time of year is called the silly season. There are events, functions and family gatherings scheduled nearly every week, plus you have to do your holiday shopping! It can feel nearly impossible to stick to your healthy eating goals this time of year. But if you're mindful, you can avoid the diet pitfalls and make healthy eating a piece of cake (pun intended). 

What are the common diet pitfalls? Some of the more common traps include alcohol, the food served at holiday functions and gatherings, plus limited time to prepare healthy meals at home. Luckily there are plenty of ways that you can reduce the impact these pitfalls have on your diet. 

Alcohol:
Alcohol is often the beverage of choice during the holidays, but if you're not careful, it could lead to weight gain. Alcohol offers no nutritional value and is full of kilojoules. But fortunately, there are things you can do to minimise your kilojoules from alcohol. 
  • Try light beer instead of full strength. Every schooner of light beer will save you about 200kJ, which is a lot (particularly as the drinks begin to stack up). 
  • Alternate alcoholic drinks with non-alcoholic drinks such as water, soda water or mineral water with lemon or lime. 
  • Mix equal parts soda water with wine for a wine spritzer. This will cut your kilojoules from wine in half. 
  • If having a glass of wine, don't fill it to the top. Remember, one standard drink equals 100mL. An average pour may be more like 1.5 - 2 times a standard drink. 
  • Avoid snacks high in salt, as these are likely to increase your thirst and the amount of alcohol you drink. 
  • Avoid cocktails and mixed drinks with regular soft drink or fruit juice. These often have heaps of added sugar. In fact, one cosmo has more sugar than a jam doughnut! Why not try a vodka soda or spirits mixed with soda water or diet soft drink to save kilojoules and avoid excess sugar? 
  • Eat a light healthy snack before drinking alcohol to reduce the rate of alcohol absorption and prevent becoming overly hungry while you drink. 

Holiday parties and food:

Unfortunately, holiday food is festive food and not necessarily healthy food, but that doesn't mean you can't be healthy. Try some of these tips. 
  • Scan the room before you eat. Seek out the healthiest options and fill your plate with those. 
  • Rather than eating every canape that is offered, prioritise healthy foods first. 
  • Avoid fried foods, party pies, sausage rolls and sweets. Instead have sushi, vegetable or salad dishes, chicken or lamb skewers or fruit. 
  • Don't skip breakfast before your next function. This will make the tempting food all the more tempting. Have a healthy breakfast in the morning. Prior to attending your function, have a healthy snack, like fruit and yoghurt or a handful of unsalted mixed nuts. 
  • Position yourself away from the buffet to avoid temptation and prevent grazing. 
  • Eat from your own small plate rather than a shared platter. This will allow you to keep track of how much you've eaten. 
  • Offer to host the next function or gather so that you can take control of the holiday menu and prepare healthy options. 
  • If you can't host, offer to bring a salad or healthy side dish. 

Time poor:
With many commitments cluttering your diary this time of year, it can be difficult to prioritise healthy food prep at home. Just because you're time poor, doesn't mean your food choices have to be poor. 
  • Summer is a great time of year to make quick and easy salads for dinner. Try a quinoa tabbouleh with shredded chicken or an Asian style beef and noodle salad. 
  • Create a list of your healthy go-to meals, so when your brain is full and your belly is empty, you have a list to fall back on. 
  • Make sure you schedule time to do a weekly shop. Purchase enough staples so that whipping up a healthy meal is easy. 
  • If you have a few spare minutes, prepare a weekly (or even three day) menu. What small amount of time you invest in planning ahead will pay off exponentially in time savings during food prep, not to mention kilojoules saved. 
  • If you must rely on take-away, try a roasted chicken and salad, lean steak and vegetables or stir fry with chicken, vegetables and boiled rice. 


Looking for more tips? Why not come in and have a chat for more personalised advice.

Newtown Nutrition measuring cups have arrived!


Do you how much food you actually eat? Our eyes are often bigger than our belly (or at least what our belly needs!) and many people serve themselves much larger portions than they realise. For years we have been encouraging our clients that an easy way to keep an eye on portion sizes is to serve with a measuring cup.


Measuring cups are a great way to portion out:
  • breakfast cereal (keep one in the cereal container to use as a scoop!) 
  • rice, pasta, couscous etc.
  • fruit salad
  • yoghurt or icecream
  • and much more
And of course, measuring cups are essential for measuring ingredients when baking.

We've had many people ask us where they can buy measuring cups, and now we have the easy answer - you can get some directly from Newtown Nutrition!

Check out our new Newtown Nutrition set of four measuring cups. The set includes 1/4 cup, 1/3 cup, 1/3 cup and 1 cup (metric). For only $5, grab a set next time you're in the clinic - or let us know if you would like them posted out to you.

Our measuring cups would make a great idea for a stocking filler too! Or team them up with a Gift Voucher or a cookbook for a Christmas gift idea.

Share the gift of health this Christmas

Looking for a unique gift for your family and friends?

Purchase a gift voucher for a family member or friend to help them start the New Year in good health. The voucher can be used to see any of our Newtown Nutrition dietitians. 


Our dietitians can help....
·      create healthy meal plans
·      achieve optimal nutrition by incorporating a good balance of food groups
·      establish a healthy eating routine
·      identify hunger and fullness signals
·      establish Mindful Eating patterns
·      identify what amounts or portions of food are best for you
·      and much much more

You can purchase a single consultation, a package of consultations for a kickstart into the New Year, or you can name a dollar value that can be used against any consultation or products.

As a Thank you to you for purchasing, we will give you 10% off your next consultation.

To purchase a Gift Voucher or for any inquiries, please email info@newtownnutrition.com.au or contact reception on (02) 9517 9932.

New discounted packages

Thinking of booking an appointment with one of our friendly dietitians? We have created new discounted packages for you to choose the support you need.


ConsultationPackages
   ‘Get me started’ package          -        10% discount
Includes initial consultation + 2 x follow-ups offering 10% off the total cost*. This package is ideal if you have a short-term goal, or are simply needing some advice and someone to guide you while you become confident in making the changes you’re after. 

‘Keep me going’ package          -        15% discount
Includes initial consultation + 4 x follow-ups offering 15% off the total cost*. This package is great if you are wanting to better understand your eating habits and looking to stay accountable while creating new ones.

‘Get me there’ package             -        2 consults FREE
Includes initial consultation + 9 x follow-ups offering 2 free consults*. This package is perfect if you have longer-term goals, complex conditions, or would like regular guidance and advice to keep you on track. 


*Discounts are applied when package is paid up front at initial appointment. Package pricing varies between practitioners – enquire for costs.

Private Health rebates may be available depending on your level of cover.

For enquiries or to make a booking, email info@newtownnutrition.com.au or call reception on (02) 9517 992. These packages are perfect for our Gift Vouchers for Christmas!


Recipe of the month: Delicious Baked Christmas Pudding


This month I have chosen to share a recipe by Teresa Cutter 'The Healthy Chef' because fruit pudding is one of my all-time favourite xmas foods - and not only is it pretty easy to make, being able to add plenty of nutritious ingredients is a bonus, while avoiding some of the nasty additives found in many store-bought ones. Not only that, this version is Gluten and Dairy free! Enjoy - Amanda.

Ingredients:

    • 450g pitted fresh medjool dates
    • 1 whole sweet orange – including skin.
    • 2 organic eggs
    • 1/4 cup olive oil or good quality melted cultured butter
    • 1 teaspoon vanilla bean paste or extract
    • 1½ cups (250g) raisins
    • 12/3 cups (250g) organic dried apricots, chopped
    • 1 cup freshly squeezed orange juice
    • 3 cups (300g) almond meal (see notes)
    • 2 tsp ground cinnamon
    • ½ tsp ground nutmeg
    • 1/2 tsp ground ginger
    • pinch sea salt

      Method:

      1. Soak the raisins and apricots in the orange juice for a few hours or overnight – this will help them become plump and moist.
      2. Steam the whole orange for 1 hour until softened then cool.
      3. Preheat your oven to 160C fan forced or 180 C (no fan).
      4. Lightly oil 2 x 750 ml pudding moulds and line with baking paper – alternatively if you’re making individual puddings, lightly oil 12 x ½ cup dariole or pudding moulds.
      5. Combine dates and whole steamed orange (chopped) into a food processor. Process for about 30 seconds – 1 minute or until the dates have combined with the orange and a paste has formed.
      6. Add eggs, olive oil, vanilla, cinnamon, nutmeg, sea salt and ginger. Process again until the batter is smooth and creamy looking.
      7. Transfer to a large bowl. Drain the orange juice from the soaked dried fruit and discard. Add sultanas, apricots, almond meal and mix well.
      8. Divide between pudding / dariole moulds. Place into a deep baking dish. Pour enough freshly boiled water to come half way up sides of pudding bowls. Cover with a layer of each baking paper and foil, pressing around edges of pan to completely seal.
      9. Bake large puddings for 1 hr 30 mins. Bake small puddings for 1 hour 10 minutes – test each to make sure they are fully cooked through before removing from the oven. The puddings should still be lovely and moist in the middle – but not wet or undercooked. Invert puddings onto a serving plate.
      10. Serve with Custard or Greek Style natural yoghurt.

      Full recipe from The Healthy Chef found here.

      Wednesday, 21 October 2015

      Nutrition for Mental health - how food can affect your mood

      by Amanda Moon (nee Neubauer)
      www.trustedregina.com

      It's Mental Health Month and many people are surprised to hear how much our diet can affect how we feel emotionally and mentally. So here are a few of my top tips to help you feel your best.

      1. Eat plenty of Omega 3s. These healthy fats found in oily fish (sardines, salmon, mackerel) as well as chia, flaxseeds and walnuts, are involved in reducing inflammation in the body and brain. Depression is thought to be linked to inflammation in the brain, which means it struggles to function at its best and help us feel calm and happy. 

      2. Eat small amounts of monounsaturated fats everyday. Olive oil, nuts, seeds and avocado allow the body and brain to produce 'feel good' chemicals. Considering the brain is 70% fat, it makes sense to feed your body healthy fats!

      3. Increase your antioxidants. Including a wide range of different plant foods including vegetables and fruit (particularly those of bright colour), herbs, spices, nuts and seeds, will provide your body with the ability to 'clean up' destructive free-radicals which can cause inflammation and ill-health.

      4. Heal your gut with nourishing foods. Our gut is considered our ‘second brain’. This is because it contains just as many, if not more, nerves as our brain and is responsible for important communication between each other. Ninety-five percent of serotonin (a hormone best known for it's feel good effects in the brain) is produced in the gut. The ‘good’ and ‘bad’ bacteria that live in our gut play a major role in keeping our gut healthy and happy. When the bad bacteria take over, it can result
      in inflammation and a reduction in serotonin. Keep your good bacteria thriving with high-fibre foods such as fruit, vegetables, legumes and wholegrains, as well as yoghurt, which provides additional good bacteria. Sometimes 'stressed' guts need a helping hand with a good probiotic - ask us if you are interested in kick-starting your gut health. 

      5. Eat foods high in iron and zinc. Studies on single nutrients in foods and depression have produced inconsistent results, although there is evidence that zinc and iron may be important for mental health. These nutrients are found in meat, eggs, nuts, seeds, legumes, leafy greens and soy products.

      Top tip:  If you focus on eating a wide range from the 5 food groups, while balancing protein, healthy fats and carbohydrates (based on your activity levels), you have a good chance of getting everything you need to function well. But remember that while diet has its role in keeping you happy, keeping stress to a minimum is necessary – be active, get a good night sleep, enjoy daily sunshine, limit alcohol and caffeine, and do things that make you smile every day!

      Want to know more? Our dietitians can help you to make changes individualised to your needs. Call now to make an appointment for nutrition advice to support your mental health.



      Should you be cutting foods from your diet?

      reblogged from The Glow by Carla GS
      www.muscleandfitness.com

      Many people have thought about cutting out a food group at some point – maybe for a trendy diet (such as paleo or simply no ‘sugar’ or no ‘dairy’) or on suspicion of a food intolerance or allergy.

      But the question is whether cutting out certain foods or even a whole food group will actually help the situation?

      A major concern is that by removing major food groups from your diet you are also reducing your intake of nutrients – such as vitamins and minerals – that these foods contain. For example, dairy is a major source of calcium, but also other nutrients such as zinc, vitamin A and riboflavin. Plus, having an upset tummy and deciding to exclude bread for fear you’re gluten intolerant could only cause more problems.

      It could also just be coincidence that you feel better for removing that food. For example, if you are trying to eat dairy-free you may skip the pizza to avoid the cheese and feel better for it. But how do you know it was the cheese that’s the culprit? As well as avoiding cheese, you also skipped many other foods, flavours, fat and possible additives which might normally make you feel queasy after eating pizza.
      www.lappfamilymarket.com

      Making an appointment with your dietitian with allow you to work with them to identify foods or food components that may set off your symptoms. This will allow you to properly alter your diet so that you’re still getting the appropriate nutrition. If you feel that you might have an intolerance or allergy, identifying key symptoms will give you a better idea of whether you need to take your concerns to the next level.

      For some people, they experience what we call ‘urgency’ which is when you’ve got a signal that you need to go to the toilet, you need to go right that second, because they experience immediate diarrhoea. If they don’t get to a bathroom, it’s not pretty.

      Understanding your body and what affects it (both positively and negatively) will give you the confidence to thrive. Learn what foods and lifestyle factors influence your own symptoms. There is no magic one-size-fits-all diet. Most types of food intolerances are not able to be measured by standard medical tests.

      Many people are worried that dietitians are the ‘food police’ who will judge them on what they eat, but that shouldn’t be the case at all, your dietitian should help you to understand your health issues and create some strategies to address them. Find a dietitian who specialises in your health issues so you can receive expert and up-to-date advice.

      Tip: Keeping a food diary of everything you eat and the symptoms you experience afterwards will be helpful for you and your health professional to identify what could be going on.

      Anti-Inflammatory Eating Cooking Class

      Caroline from the Healthy Home Cafe invites you to her upcoming Cooking class, focused on how to include more anti-inflammatory foods into your day.

      Mild chronic inflammation inside your body is linked to a host of conditions including cardiovascular disease, Alzheimer’s and Parkinson’s, age-related disorders including cancer and auto-immune conditions such as rheumatoid arthritis and lupus.

      The Anti-inflammatory approach is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.

      Date: Saturday 21st November 2015
      Time: 11:00am - 2:30pm
      Where: St Peters (2044)
      Cost: $149
      Bookings: Places limited. Book online at http://healthyhomecafe.com/cooking-classes


      Recipe of the Month: Mango Coconut Chia Pudding

      This month Caroline from the Healthy Home Cafe has shared an interesting breakfast (snack or dessert) recipe. And considering mangoes are now cheap in the supermarket, we can't wait to give this a go!

      "Mango and coconut is a match made in heaven. Mangoes are incredibly healthy. First of all, they are low GI, full of fibre (to help keep you regular) and their vibrant orange color shows that they are a fabulous source of the antioxidant beta-carotene. They are also an excellent source of Vitamin C (also an anti-oxidant), Vitamin B6 and the minerals potassium and magnesium (both can lower your blood pressure). But all of that is just a bonus as we eat them because they taste great!!!"

      For more tasty recipes full of anti-oxidants, check out Caroline's upcoming Anti-inflammatory cooking class.

      Ingredients (serves 4)
      • 1 large ripe mango approx 500g (1½ cups approx or 370g flesh)
      • ½ cup Vitasoy Unsweetened Coconut Milk
      • 1 teaspoon vanilla paste or pure vanilla extract
      • 2 tablespoons chia seeds
      Instructions
      1. Remove flesh from mango and chop roughly
      2. Add mango to the bowl of a food processor and blend until smooth
      3. For those with a thermomix, speed 4-5 for 10 seconds, then wipe the sides down with a spatula
      4. Add coconut milk and blend until incorporated
      5. Thermomix speed 4-5 for 10 seconds
      6. Stir through vanilla paste and chia seeds
      7. Pour into a bowl and refrigerate for 30 minutes while you prepare the serving bowls or glasses (oh, and clean up!)
      8. After 30 minutes, stir the mixture to make sure the chia seeds are evenly dispersed before pouring into 4 serving bowls or glasses (approx 130g per serve)
      9. Place in the fridge for at least 1 hour or overnight
      10. Enjoy


      Friday, 11 September 2015

      What has shaped your food preferences?

      by Kate Gudorf 

      Mum’s food choices helped shape your food choices!

      Before you were even born, your preference for certain flavours was developing. The foods your mother ate while pregnant with you helped to shape your own food choices today. That’s because the foods a pregnant woman eats flavours her amniotic fluid, the liquid environment a foetus is living within, which exposes the foetus to mum’s food choices. 

      Research shows that if a woman eats mostly wholesome, nutritious foods during her pregnancy, her offspring may be more likely to enjoy these flavours. Conversely, if a woman eats other foods during pregnancy, her offspring may be more likely to enjoy these. 

      If your mum was not feasting on vegetables and healthy fare while pregnant, never fear. The good news is that you can develop new tastes as an adult. Research shows that through repeated exposure to new foods, you may be able to learn to enjoy new foods. 

      If at first you don’t succeed, try and try again

      Repeated exposure to a food increases the likelihood that you enjoy that food. Exposure is tasting a food on many different occasions.  

      How often do you need to experience a new food or flavour before you learn to like it? Two exposures with a food will almost double the chances that you like that food. 

      What can you do to learn to enjoy a new food? Try a new food more than once and try it prepared a variety of different ways. For example, if you tried steamed pumpkin but did not enjoy it, try pumpkin boiled, roasted in the oven with fresh herbs, baked and served cold in a salad or mashed with other vegetables. Continue to taste pumpkin until you find a way that you enjoy pumpkin. 

      Repeated exposure with foods may help ensure that you enjoy a variety of healthy foods.

      Expanding your palate
      Sourced: www.52newfoods.com/

      You can continue to expand the list of foods and flavours that you enjoy, even into adulthood. Use the technique of repeated exposure to expand your food selection and learn to enjoy a broader range of healthy foods. 

      Try these tips to feel comfortable enjoying new or unfamiliar foods:
      • When trying a new food, pair familiar food with unfamiliar food
      • Try new foods regularly and try new foods prepared using a variety of different cooking techniques.
      • Don’t give up. Try a new food at least seven times before deciding that you do not like the food.
      • Try foods from a variety of different cuisines. Read recipes for inspiration.

      Crohn's and Ulcerative Colitis Support Group

      The Surry Hills Support Group for those living with Crohn's and Ulcerative Colitis welcomes you to their meetings held at the Surry Hills Neighborhood Centre (above Surry Hills Library) on the last Wednesday of each month from 6.30pm. 

      This is an opportunity to meet people living with Crohn’s or Ulcerative Colitis.

      The support group in Surry Hills will meet next on the 30th of September 2015 with with our Dietitian Liz Beavis as a guest speaker to share her insight as to how a Dietitian can support you with an Inflammatory Bowel Disease.

      Introducing Kristie Weir, the Support Group Facilitator:

      I started this group earlier this year because it's difficult to meet other young people with Crohn's disease. Now I'm a volunteer for Crohn's & Colitis Australia and have recently started this support group. Come along to join us, I'd love to see you there!

      A little bit about me. I'm 28 years old and live in Surry Hills. I love the city and everything it has to offer - great food, culture and always something new to do. I've worked in health research for over 4 years and my hobbies include riding my bike, yoga and I love avocado mousse! 

      I was diagnosed with Crohn's Disease in September last year after having symptoms for some time. Initially it was a big shock and since then it's been a huge learning curve. One of the biggest challenges for me has been the diagnosis of a lifelong illness at a young age. IBD is not something I had heard much about and it's been hard to come to terms with such a challenge to my identity and independence. 

      Personally, another major challenge has been feeling quite isolated and not knowing anyone who completely understands IBD and the experiences that go with it.

      For more information on upcoming meetings and to register your attendance please go to http://crohnsgroup.com.au/

      To contact the group via email - crohnsgroup@gmail.com

      Improve movement and enhance human functioning with Feldenkrais

      Feldenkrais is a form of education that uses gentle movement and directed attention to improve movement and enhance human functioning. 

      By paying attention to the way we move, we can increase ease and range of motion, improve flexibility and coordination and rediscover our innate abilities to move gracefully and efficiently. The teaching of the Feldenkrais Method focuses on improving our abilities to conduct everyday activities and explore our potential for learning undiscovered and rediscovered actions.

      Feldenkrais classes at Studio3newtown are beginning in October.


      Go to http://www.feldenkrais.net.au/?page_id=10 for more info and to make your bookings!

      About Margaret Kaye, Feldenkrais Practitioner

      Margaret Kaye has been teaching the Feldenkrais Method of Movement for over 25 years, in Newtown. Due to an Occupational Overuse injury Margaret was unable to work for several years. This is now a speciality area, amongst others. Margaret also specialises in working with performers, such as actors, musicians and athletes.

      She currently conducts lessons at the Australian Institute of Music (AIM), both with actors in Dramatic Arts and musicians in the Body Awareness for Musicians class in Classic Performance.

      Margaret conducts:
      • individual Functional Integration® lessons in Newtown and Coogee. Home visits are also available.
      • regular Awareness through Movement® classes in a range of locations: University of NSW; Newtown; and for older people at Kings Cross
      • corporate programs for the prevention of work related injuries in offices, workplace assessments and consultancy for business through the Smart Sitting©program
      • the Leadership and The Body program designed to help managers understand how to feel better and for managing their movements to effectively communicate
      • the Running Easy program to improve running ability and efficiency 
      • movement workshops for actors and performers. She currently teaches at the Australian Institute of Music with musicians and actors.
      • continuing education and training for Feldenkrais practitioners and students

      Promotion of the month: Discounted follow-up packages at Newtown Nutrition


      Feeling like you would benefit from catching-up with your Dietitian? Have you slipped back into old unhelpful eating or lifestyle habits? Or are you finally wanting advice on a health concern that you have been putting off?

      Our Dietitians offer 5, 10 & 15% discount* on 3, 5 & 10 follow-up consultation packages respectively!

      *Discounts are available when paid upfront in full. Prices vary between Dietitians.

      Contact Newtown Nutrition now on (02) 9517 9932 or info@newtownnutrition.com to make your booking! Don't forget to share this offer to family and friends. Skype appointments are available. 

      Recipe of the month: Cauliflower 'fried rice'

      This month Caroline from Health Home Cafe has shared her recipe for Cauliflower fried rice. What a great and easy Meat Free Monday meal! Really tasty and full of vegetables...

      Ingredients

      • ½ head (500 grams) cauliflower
      • 2 tablespoons extra virgin olive oil
      • 1 small red onion, diced
      • ½ leek, washed well and sliced
      • 2 medium (140 grams) portabello mushrooms, sliced
      • 1 large carrot, diced
      • 1 medium zucchini, sliced in half moons
      • ⅙ red cabbage (250 grams), sliced
      • 4 garlic cloves, crushed
      • 1½ tablespoons tamari or soy sauce
      • 2 eggs, whisked
      • 2 teaspoons sesame oil
      • 1 cup fresh coriander, roughly chopped
      • Firm tofu (300 grams), optional
      • Cashews, optional


      Instructions
      1. Blend cauliflower in food processor until chopped, but not too fine. Set aside.
      2. Stir-fry onion and leek in a wok with oil until starting to soften.
      3. Add mushrooms to the wok and a little more oil if needed and cook for 2-3 minutes.
      4. Add carrots, zucchini and cabbage and cook for 3-4 minutes.
      5. Add cauliflower to the wok and about a tablespoon of oil and stir fry for 4-5 minutes, then add garlic and tamari.
      6. Meanwhile, heat a separate fry pan over medium heat and add a little olive oil and the sesame oil.
      7. Add ½ an egg-shell of water to the eggs, then pour into the frypan and cook like an omelette until browned on the base.
      8. Flip "omelette" over and cook for 1 minute before sliding out of the pan onto a plate or chopping board
      9. Roll up and slice.
      10. Mix ¾ cup coriander through the fried rice.
      11. Serve 'fried rice' topped with slices of omelette and garnish with remaining coriander.
      12. For a vegan option or for those who don't want egg, cook tofu in the olive oil and sesame oil until browned on the outside. Remove from pan, set aside, then quickly toast the cashews.

      Saturday, 8 August 2015

      Crunchy Quinoa Muesli Bars

      This month Caroline from Healthy Home Cafe shares this delicious snack idea.
      "This muesli bar is not too sweet, is easy to make and holds together really well. Just make sure you allow it to cool completely before cutting it. It is a great slice for those mums who don't want to use packaged foods in their kid's lunch boxes."
      Ingredients

      • 1 cup (180g) uncooked quinoa
      • 1 cup (110g) whole rolled oats
      • ½ cup (30g) shredded coconut
      • ½ cup (70g) pistachios, shelled
      • ½ cup (70g) chopped macadamias
      • ½ cup (130g) peanut butter
      • ⅓ cup + 1 tablespoon (140g) honey
      • dark chocolate, for optional drizzling

      Instructions
      1. Preheat oven to 170 degrees and line a 9 inch square baking tray with non-stick paper
      2. Place quinoa and oats in prepared baking tray and bake for 15 minutes, stirring every 5 minutes.
      3. Measure out coconut, pistachios and macadamias into a large bowl.
      4. Add peanut butter and honey to a small saucepan and when the oats and quinoa are toasted, heat over medium heat until just melted and combined.
      5. Tip toasted quinoa and oats in with the nuts and coconut.
      6. Pour warm peanut butter and honey over the oat mix and stir to combine.
      7. Press into prepared tray and bake for 18-20 minutes, until edges are just slightly browned.
      8. Allow to cool completely before cutting.
      9. Drizzle with a little melted chocolate if you like.
      10. Store at room temperature in an airtight container.
      11. Enjoy!

      Tips
      • For a nut free bar, swap 1/2 cup pistachios and 1/2 cup macadamias for 1/2 cup pumpkin seeds + 1/2 cup sunflower seeds – and use tahini in place of peanut butter
      • For those who like dried fruit – reduce nuts and add raisins, dried apricots and/or cranberries, or any other dried fruit of choice
      • For a vegan version use maple syrup in place of honey

      Meditation Classes Wednesday evenings at the Buddha Bar


      Suitable for beginners and experienced, the peaceful surrounds of the lotus garden and temple is the perfect space to enjoy a meditation. Meditation cushions are provided or seating is available if preferred. Drop-ins welcome but bookings are advised.

      Where: The Buddha Bar Healing Clinic and Emporium, 434 King Street Newtown

      When: Wednesdays 6:30 – 7:30pm

      For more information call (02) 9517 9725

      Local Business Awareness: The Buddha Bar Healing Clinic and Emporium

      Sourced: thebuddhabarhealingclinic.com/
      Whether you are looking for a Remedial Massage, Lymphatic, Myofascial, Acupuncture, Osteopathy treatment, or a place of peace and serentity, the local Buddha Bar Healing Clinic and Emporium will be able to help you out. Also offering meditation classes, energy and spiritual treatments, and holistic counselling, the Buddha Bar is influenced by ancient healing traditions from around the world.

      Open 7 days a week, the shop is also a great place to pick yourself up something to help make you feel good including aromatherapy oils, scented candles, affirmation cards and spiritual gifts.



      Mindful eating - turning off autopilot!


      image from samadimd.com
      How often do you eat on the run, inhale your food or sit in front of the TV while eating and afterward feel like you hardly ate anything, want to keep eating or barely remember what it actually tasted like? 

      Mindful eating allows us to be more aware of what, why and how much we eat by being 'in the moment' during our eating experiences. For example, learning whether you eat for reasons other than hunger, what foods you actually prefer the taste and texture of or how you are physically feeling during or after eating. 

      If you often eat to uncomfortable levels, crave certain foods or eat when bored or sad etc. then mindful eating may be useful for you as a starting point to find strategies to overcome these habits. 

      Mindful eating tips: 
      1. Stop to 'check in' with your hunger before you start eating.  This will help you work out if you are actually hungry, or just craving a certain food. What would you rate your physical hunger out of 10? 
      2. Eat sitting down without distraction to pay attention to what you are eating. It is easy to eat mindlessly when standing in front of the cupboard or fridge, or watching TV. Sit down with a pre-portioned snack or meal and enjoy it. 
      3. Take your first couple of bites and notice what you are experiencing - Do you enjoy the taste and texture? How would you rate it out of 10?  
      4. When you have eaten 75% of you meal, stop to evaluate whether you are still hungry. If you aren't, are you going to stop or continue until it's all gone?

      Want to learn more about mindful eating and how to better put it into practice? Or are you looking for support on how to create better eating habits based on what you noticed from the experience? Make a booking with our Dietitian Amanda through reception on (02) 9517 9932 or email info@newtownnutrition.com.

      Dairy - not only good for our bones!

      Dairy foods are well known for our bone health but recent research shows that milk, cheese and yogurt can also protect us against heart disease and stroke, reduce the risk of high blood pressure and some cancers and may reduce our risk of type 2 diabetes. 

      Because growing bodies and older people need more calcium, we need different amounts at different stages of our life. Check out the table below to see if you are meeting the recommendations: 

      Sourced: healthybones.com.au

      Is reduced-fat options better than full-fat?
      All milk (regular-fat and reduced-fat) is considered to be a nutritious food and the health benefits of dairy foods are linked to all milk. Fat helps us to stay fuller for longer, which can help reduce needing other snacks after eating full-fat dairy foods. For a healthy and active person, the type of dairy you buy should be based on preference. However, if you have high cholesterol or a risk of heart disease, you may wish to speak to a Dietitian about the most appropriate choices for you. 

      What if I have lactose intolerance?
      Sourced: thegrocer.co.uk 
      People with lactose intolerance do not need to avoid dairy foods, just be mindful of how much they can tolerate -  often people with lactose intolerance can manage up to 250ml of milk if it is consumed with other foods or throughout the day. Plus cheese contains little lactose and the lactose in yogurt is partially broken down, so is also often well tolerated. Low-lactose and lactose-free milks and yogurts are also available.

      But I'm trying to lose weight...
      Unlike what some people believe, dairy foods are not linked to weight gain. In fact, 3-4 serves of milk, cheese and yogurt in a balanced diet can actually help maintain a healthy weight and even help to shrink waist lines by keeping you feeling full and replacing higher-energy snacks/foods. 

      Looking for ideas on how to get more dairy into your day? Check out the Legendairy website to download their free ecookbook.

      To investigate a food intolerance or get advice on your dairy intake, get in contact with one of our expert Dietitians at Newtown Nutrition. Call (02) 9517 9931 or email info@newtownnutrition.com

      Friday, 10 July 2015

      Dry July - are you up for it?

      Interested in giving your liver and body a break from toxins? Looking for more energy, better sleep, a clearer head, clearer skin…. plus more cash in the pocket? How about participating in Dry July?


      Dry July is a fundraiser that challenges you to go booze-free for a month to support adults living with cancer. It helps you get healthy and clear your head while also raising funds for an important cause. 

      Not interested in fundraising? Why not take the challenge for yourself instead! Going Dry in July, or cutting back on alcohol for the next few weeks, gives you the chance to notice your drinking habits and whether you feel better having less.

      We understand that making friends with water may not be the most enticing strategy for limiting alcohol, so how about trying some of these great ideas from Rosie Mansfield?

      Homemade Ginger Beer 
      Ingredients: 1 glass sparkling water, 1 tsp honey & 1 shaved fresh ginger nugget

      Pink Lemonade 
      Ingredients: ¾ glass sparkling water, 1/2 squeezed lemon, 1 squeezed grapefruit, ½ tsp drizzle of honey & a couple of ice cubes.

      Chai Smoothie 
      Ingredients: 1/4 cup of brewed chai tea, 1 frozen banana, 1 cup almond milk, 1 tbs honey, 1/2 tsp of ground cinnamon & 1/4 tsp of ground ginger 

      Hot Cacao 
      Ingredients: 1 cup of warmed almond milk, 2 tablespoons of cacoa powder & pinch of sugar

      Chilled Honey Chamomile Tea 
      Ingredients: Organic chamomile tea bag & 1 teaspoon of honey

      Lime Chia Coconut Water 
      Ingredients: 1 cup of coconut water, 1 tbsp chia seeds & 1 squeezed lime on the rocks


      For more info and additional tips to cut back on the booze and survive Dry July, check out wellbeing.dryjuly.com/

      Hello Dry July, hello healthy liver

      Have you decided to give your liver a break and participate in dry July this year? Congratulations! Your liver plays an important role in detoxifying alcohol and it also removes many other toxins and plays a vital role in maintaining your health.

      Detoxification is a process of removing unwanted chemicals from your body. We place high demands on our body’s detoxification system every day, from toxins we encounter in the air, water and food, caffeine, alcohol, drugs, hormones and through excess exercise. Detoxification occurs in the liver in two phases, which involves multiple enzymes and many different genes. 

      An imbalance or breakdown in liver detoxification may lead to the build-up of chemicals or toxins in your body, which long term can cause some health problems. Liver imbalance is associated with chronic fatigue syndrome, fibromyalgia, chemical sensitivities, neurological symptoms and certain types of cancer (Healthscope functional pathology, The Path, Understanding liver detoxification, 2012). So keeping your liver healthy is essential for optimal health.

      As we detoxify, and also during strenuous exercise, we produce free radicals, known as reactive oxygen species (ROS). (Nunes-Silva and Freitas-Lima, Journal of sports medicine and doping studies, The association between physical exercise and reactive oxygen species (ROS) production, 2015). ROS, left unchecked, may be damaging to the body, leading to accelerated aging, DNA damage and cell death. Luckily, we have antioxidants available from our food to neutralise ROS and minimise this damage. But if we place high demands on our body’s detoxification system, antioxidants may be in limited supply, leading to free radical damage.

      Are you placing high demands on your liver, perhaps through heavy alcohol use, high caffeine intake, smoking, or even excess exercise? Consider investigating your liver’s detoxification ability. This can be done with a simple test at the Newtown Nutrition office. 

      Signs of impaired liver detoxification may include chemical sensitivities, nausea, bloating, chronic tiredness, muscle weakness or pain, hormonal imbalances, headaches or migraines (Healthscope functional pathology, The Path, Understanding liver detoxification, 2012). 

      Restoring your liver to optimal functioning may be as simple as making a few diet or lifestyle changes or can include supplements in addition to diet and lifestyle changes. And of course, abstaining from alcohol for a period of time, like dry July, may help improve your liver function.

      MG Pilates One Month Challenge


      Recharge and rejuvenate yourself with the MG Pilates' One Month Pilates Challenge. Kickstart your cardio regime with the intensive but fun skipping sessions. Then take your Pilates to a new level as you reaquaint yourself with the basics and move through a tailored course of classes to more challenging and advanced levels. 

      You’ll attend four Pilates Mat Classes a week, starting at beginner level and working up to more challenging classes. By the end of the four weeks you should see a huge difference in your core strength. You will have toned your muscles in your arms, legs and bum and feel stronger and leaner.
      Skipping takes place before each class and is optional but recommended for improving cardio fitness as well as assisting with weight loss.

      Information evening: Wednesday 22nd July – come along and see what it’s all about!
      Class dates: 28th July – 22nd August 2015
      Where: MG Pilates, 128A Erskineville Rd, Erskineville, NSW

      Website: www.mgpilates.com/mat-classes/challenge

      $245 challenge package – includes 16 tailored Pilates mat classes; 16 intensive skipping sessions; updated Whole Body Health program with recipes + sample menu plan and a Real Time Ultrasound appointment with MG Pilates Director and Physiotherapist Susie Bond

      $365 nutrition package – includes challenge package plus an additional one hour consultation with Accredited Practicing Dietician Amanda Neubauer (Newtown Nutrition), to provide more individualised nutritional support during the program, or to assist with any dietary needs.


      Eating Comfortably with IBS Cooking Class

      Caroline from Healthy Home Café is holding a cooking class for people looking for ideas for suitable meals when managing Irritable Bowel Syndrome (IBS). 

      Do you suffer from gas, wind and/or bloating? Do you feel good sometimes, then wonder what on earth you did to cause your current symptoms?

      Are you tired of feeling like no matter what you do, you just can’t ever seem to feel comfortable?
      This class is here to help. Based on the principles of low FODMAP eating, you will learn about the usual culprits that cause IBS and how to cook for flavour but avoid the pain.

      Date: Saturday August 29th
      Time: 11:00-2:30pm
      Cost: $149.00
      Limited availability so get in quick!
      For more info and to make a booking, check out the Healthy Home Café website

      Recipe of the Month: Flourless Chocolate Quinoa Cupcakes

      This month Caroline from Healthy Home Café has provided this deliciously clever chocolate cupcake recipe. The quinoa provides more protein, fibre, vitamins and minerals that using processed flour and makes these gluten free too.
      Serves: 8 regular or 14 mini

      Ingredients:

      1 cup (130g) cooked red or white quinoa
      2 large eggs
      2 tablespoons your choice of milk
      2 tablespoons apple or pear puree
      ¼ cup (50g) macadamia oil
      1 teaspoon vanilla
      ½ cup (75g) rapadura or brown sugar
      ⅓ cup + 1 tablespoon (45 g) raw cacao powder
      ¾ teaspoon baking powder
      ¼ teaspoon bicarb soda

      Instructions:
      1. Heat oven to 170 degrees and place paper liners into 8 out of a 12 hole muffin pan or      14 mini muffins
      2. Place cooked quinoa, eggs, milk, fruit puree, oil, vanilla and brown sugar in the bowl of a food processor and process until smooth
      3. Add cacao powder, baking powder and bicarb soda and process until combined
      4. Scoop mixture into prepared cupcake pans
      5. Bake for 18-20 minutes for larger muffins or 10-12 minutes for mini muffins, or until           when a skewer is inserted it comes out clean

      Tips:
      • Enjoy as is or see Caroline’s recipes for Raspberry Chia Jam or Walnut, Date and Coconut Icing here as serving suggestions.
      • Serve with smooth ricotta cheese for extra protein and creamy goodness
      • Freeze for when visitors pop in or pack for work as an occasional sweet option

      Wednesday, 3 June 2015

      Nutrigenomics – could your genes be affecting your health?

      We’re all unique individuals and much of our individuality is due to your genetic makeup. You can thank your parents for your unique genetic code, as one set of your 23 chromosomes came from your mother and one set from your father. These chromosomes contain your DNA, which codes for nearly everything in your body, including your eye colour, hair colour and the way your body uses nutrients.  
      Polymorphisms, or genetic variations within metabolic pathways, can affect how your body uses nutrients. If a metabolic pathway is not functioning efficiently, long term, this may increase your risk for certain health conditions. 

      Nutrigenomics is the study of how food affects your genes and how your genes impact your health. Through nutrigenomics, we can learn about your unique genetic profile and understand the way your body uses nutrients so that you can make simple diet and lifestyle changes to minimise your risk.


      Liver detoxification and your genes

      Did you know that your genes can affect that way you eliminate toxins from your body? 

      Take for example the detoxification process that occurs in your liver. While we all have the ability to detoxify drugs, alcohol, heavy metals, hormones and environmental toxins, some people have unique polymorphisms that decrease your detoxification efficiency. What that means is that you may not be able to remove toxins from your body as efficiently as someone else, which long term could lead to cell damage and ill health. 
      Signs that the liver detoxification pathway is not working efficiently may include chronic tiredness, muscle weakness or pain, inflammation, hormonal imbalances, chemical or food sensitivities, nausea and bloating. 

      If you have genetic polymorphisms that lead to decreased efficiency in your liver detoxification system, there are important steps you can take. Dependent upon which liver detoxification enzymes are not functioning efficiently, specific diet and lifestyle changes or supplements may be recommended. 


      What can you do?

      The liver detoxification enzyme test is just one of many tests that we can conduct at Newtown Nutrition to help you determine your distinct genetic profile. 

      At Newtown Nutrition we use the SmartDNA genomic wellness test. This test includes:
      • Lipid metabolism
      • Metabolic syndrome and diabetes
      • Inflammation
      • Sodium sensitivity
      • Coenzyme Q10
      • Omega 3 and Omega 6
      • B vitamins, vitamin C and vitamin E
      • Methylation, folate and cofactors
      • Choline
      • Caffeine metabolism
      • Coeliac disease
      • Lactose intolerance
      • Oxidative stress
      • Phase I and phase II liver detoxification
      • Weight management
      This comprehensive test will inform you about your health risks and guide you in your food choices. We will also provide a thorough assessment and meal plan based on the results of your genomic wellness test.

      If you’re interested in understanding more about nutrigenomics or would like to book in for a test today, please contact Newtown Nutrition, or email kate@newtownnutrition.com for more information.



      References:

      SmartDNA, Genomic Wellness Test, 2015, accessed 22 May 2015 at http://www.smartdna.com.au/genomic-wellness-test/.

      Healthscope Pathology, The Path, 2012, Understanding liver detoxification.