Tuesday, 28 February 2017

Are you eating breakfast? Here's why you should.

So you get that breakfast is the most important meal of the day, right? But are you really up to speed on the boost you get from eating breakfast? Regularly eating one small bowl can make a real difference.

Key reasons why you should eat a nutritious breakfast:

1. Breakfast eaters are more likely to be getting better nutrition

People who have regular breakfasts have been shown to have diets with more fibre, iron and calcium in their diets! Bonus points if you're having a fortified cereal that has added B Vitamins and Thiamin.

2. You get more calcium

If you're having cereal and milk, chances are you're closer to meeting your calcium requirements then those who don't.

3. Wholegrains

Many people are skipping out on the health benefits of whole grains, especially when they skip breakfast. Whole grains are important to good health as they provide the nutrients from all 3 layers of the grain – the bran, endosperm and germ. Whether you're having some multigrain toast or a good quality cereal - you can be sure you're getting that extra boost of nutrition that only wholegrains can provide.

Information from Uncle Tobys.

Two Great Resources for Healthy Recipe Videos

I think it's safe to assume that as Dietitians, we are automatically expected to be great in the kitchen! While that may be the case for some - I know that I personally make the same handful of meals every week. I have my go-to "can't be bothered or finishing late" meals or my "feeling healthy, need lots of vegies or light and tasty" meals, and then the week night favourites that I resort back to when my imagination has got the better of me!

It goes without saying that I, like the rest of us, struggle to come up with new and exciting things to keep my cooking exciting. I am constantly trailing through food magazines at the checkout or on Taste.com looking for some fresh inspiration for the kitchen.

Today I'm sharing two of my go-to resources for healthy, simple and tasty meals that are sure to keep your inner chef happy! Added bonus - they're recipe videos!

Jamie Olivers "Food Tube"

Tastemade's Healthy Channel

Tuesday, 7 February 2017

Gut Issues? Have you seen the Love Your Tummy website?

For those with gut issues, we may have found a new slice of online heaven for you!

The Love Your Tummy information platform, edited by the World Gastroenterology Organisation (WGO), aims to help you learn more about your digestive health via tips, educational content infographics and topics under the spotlights.

There's a fun tool to determine your "tummy type". Take the test here.

Some great tips that can help with your tummy issues are;
  • Eat smaller and more frequent meals without increasing overall calorie intake.
  • Include foods rich in fibre: 5 portions of fruit and vegetables a day, including whole grains and legumes.
  • Eat fish 3 to 5 times per week.
  • Reduce intake of foods high in animal fat, greasy and fried foods.
  • Consume fermented dairy products containing probiotics with proven benefits on digestive health.
  • Select lean meats such as chicken, turkey, rabbit or lean cuts of beef, pork, or lamb
  • Drink 2 litres of drinking water a day while decreasing intake of caffeinated, alcoholic and sugar rich beverages.
  • Do not rush eating and chew food slowly and well.
  • Practice a healthy lifestyle: exercise regularly and abstain from smoking.
  • Maintain a healthy body mass index: aim to achieve your ideal body weight.
If you're finding you have gut issues, it's always best to see a dietitian! It can be a very difficult area to navigate on your own.

Our dietitian, Amanda Moon, specialises in gut health - so if you think you need some more information, email us at info@newtownnutrition.com

Information from http://loveyourtummy.org/

Blue Zones - How You Can Live Longer!

Have you heard of Blue Zones?

Blue Zones are, in simple terms, hot spots in the world where people live the longest and healthiest lives. It is common for people in these areas to live to 100 with the number of centenarians almost 5-times higher than in Australia.
So why are people in Blue Zones living so much longer than us?
There are 9 key elements they have in common.
  • Incorporating movement naturally as part of their daily routine – Blue Zone residents move every 10- 15 minutes
  • Have a sense of purpose each day
  • Down shift and maintain a routine that helps keep them relaxed. Stress can lead to chronic inflammation in the body.
  • Stop eating when they are 80% full
  • They eat a more plant based diet and minimal red meat
  • They enjoy a glass of wine with friends and family
  • They live as part of a community – whether it be faith based of meeting up once a week for a knitting class
  • Engagement with family is key to a Blue Zone way of life
  • Enjoy an active social life

"For Australians wanting to adopt a more ‘Blue Zone’ lifestyle, the first place to start is to embrace the variety of wonderful plant foods available to us and turning your ears off to the loud noise of those wanting you to cut, exclude and ban foods. Enjoy a wide variety of wholegrains, legumes, vegetables and fruits and eat according to your tastes and preferences. The typical Australian diet is too high in highly processed discretionary foods so here is where to make food swaps to get more of the Blue Zone foods in your diet".
"Less than half of Australians meet the minimum recommendations for physical activity, but this doesn’t mean you need to join a gym or running club. Being active throughout your day be it walking with friends drinking your coffee rather than sitting in the café, spending more time in the garden, using the car less and even giving the dog more exercise all will give you great health benefits. And finally social media has its place, but nothing beats human connection as that’s inscribed in our DNA - follow your interests and join a local community group and do some volunteering".
Image from http://www.exploreshelbycounty.com/

Blog post adapted from a post from Tim Crowe, Dietitian at Thinking Nutrition