In this issue: how TV can shorten your life span, a secret to keeping slim, low GI cooking for better health, the power of pomegranates, best spreads for your bread, plus an important health seminar for all pregnant women! Enjoy.
Health News - TV Shortens Life Span
Researchers in Australia have discovered that each hour of the day spent watching TV is linked with an 18% higher risk of dying from cardiovascular disease and an 11% risk, overall, of dying prematurely. For the average viewer – who watches more than 4 hours of TV per day – this equates to an 80% higher risk of death from heart disease compared to someone who spends less than 2 hours a day in front of the box.
The study controlled for other disease risk factors including smoking, high blood pressure, high cholesterol, an unhealthy diet and low leisure time or exercise. So, we can be confident there is a harmful link between TV viewing and life span. The more you’re a couch potato watching TV, the less time you have to get out and be physically active, which protects your heart and overall health. Plus being sedentary, in itself, has negative consequences.
If you find TV irresistible, here’s a tip to get more balance in your life: Pull out the TV guide and highlight your favourite shows for the week – remember it’s ideal to spend no more than 2 hours in total per day so only choose the shows you really enjoy – leave the rest behind. This way TV becomes a luxury rather than the norm and you’ll find more time to get out and move, or do other less sedentary things – whether it be shopping, catching up with friends, or going for a stroll in the park.
Slimming Tip of the Month - Animal Lovers Keep it Off!
Did you know that walking the dog could be your secret weapon to stay slim? New research suggests that those who walk with their pet companion twice a day, for around 25 minutes each time, are more likely to keep their weight off – losing an average of 3 kg over the year from this activity alone! And these daily walks really add up over the week, meaning you benefit from more physical activity than someone who goes to the gym 2-3 times per week.
Many of us lose the motivation to keep fit and can end up finding the gym a chore. If the gym is becoming just another thing on your ‘to do’ list rather than an experience you look forward to, why not take your dog for a walk – enjoy the fresh air and keep both of you healthier!
Of course if you don’t have a pet you can just as easily walk with your partner, neighbour, or friend to keep active. It’s about having a companion that you can feel safe and comfortable with and, most of all, finding a way to stay committed to your health and exercise goals.
What's Cooking in April? Simple Meal Ideas to Make Low GI Eating Delicious Cookshop
Will the carbs you eat this Easter wreak havoc with your blood sugar? Not all carbs are created equal. The Glycaemic Index (GI) is a powerful tool to help you sort the good from the bad. If you have diabetes, insulin resistance, PCOS or are struggling to control your weight, this cookshop is perfect for you!
Join us for an exciting cookshop on Tuesday, 20th April and learn to use the GI to plan and cook your meals so you can feel fuller for longer and avoid blood sugar excursions.
Find out more about this cookshop
Call NOW on (02) 9899 5208 to book your place. Bring a friend!
What's Fresh? Pomegranates
Did you know that there are more than 750 different varieties of pomegranates? And each pomegranate fruit has around 600 health promoting seeds!
While native to the Middle East, pomegranates are now grown in Australia and in season from March to May. They have a wonderfully leathery (but inedible) thick red skin, and look fabulous in a fruit bowl! But it’s their amazing antioxidant properties that have stolen the spotlight in recent times. Pomegranates minimise oxidative stress in the body, which is linked with heart disease, cancer and early ageing. For example, the red pigments (punicalagins) in pomegranates and their juice help reduce the formation of oxidised LDL cholesterol – the ‘super bad’ type that easily sticks to blood vessel walls to block them.
Pomegranates can be eaten in a similar way to kiwi fruit – by cutting them in half and scooping out the reddish seeds, wich are a good source of fibre. But you don’t eat the white pith. Although best enjoyed fresh, you can also store pomegranates in the fridge for up to six months. Why not try one today?
3 ways to enjoy pomegranates
- Sprinkle pomegranate seeds over a green salad or mix into a fruit salad for a striking effect
- Add pomegranate juice to sorbets, hot or cold sauces, or to flavour desserts
- For an Indian inspired dish, blend pomegranate juice and ground walnuts to make a delicious thick sauce you can mix with rice or chicken
Clinic News – Our Newest Dietitian Melissa takes Top Honours
Along with Sue and Monica, Melissa has happily settled in to our clinic and is really enjoying working with clients to help manage a wide range of health conditions. She was pleasantly surprised when she received an invitation to attend an awards night from the Dietitians Association of Australia (DAA). Having recently upgraded her nutrition qualifications to a Master of Science in Nutrition & Dietetics, Melissa had no idea she’d rank in top place! During an evening ceremony, the DAA presented her with a certificate for her outstanding achievement! We’d also like to congratulate Melissa on this commendable effort.
Are you Using the Best Spread for your Bread?
Cut through the fat fussing hype between butter and margarine and you’ll discover a number of naturally wholesome and healthy spreads with no added nasties!
Find out the top spreads recommended by Sue Radd.
NEW Healthy Eating for Mums-to-be Seminar
28th April, 6:30 pm
Want your baby to start ‘the good life’ in the womb? Nutritional research shows that what you eat before your baby is born can make a world of difference to their future health and wellbeing. Mums and dads included! For example, a lack of iodine in the diet of pregnant women can result in children born with an IQ 15 points below average! Iodine deficiency also increases the risk of miscarriage by three fold!
This seminar will give you the low down on how to best nourish yourself to avoid pregnancy complications such as gestational diabetes, and supply your developing baby with all the nutrients they need for a healthy brain, spine and good eye sight. You’ll also learn how to minimise your exposure to toxic substances hiding in plastic containers, non-stick cookware, some fish and other foods.
Every woman (pregnant or not) deserves to hear this update on nutrition and will benefit from the practical meal and snack ideas provided. Tell your friends!
Ring (02) 9899 5208 to make your booking or learn more about this seminar.
In the Kitchen: Practical tips, new gadgets & essential
tools - Oil Pump Sprayer!
If you want to add a hint of oil to your meals for extra flavour but are watching your weight, we’ve found a clever tool for you – the re-useable oil pump sprayer. The oil sprayer offers a healthy way to add extra flavour to your favourite dishes including salads, vegetables and fish. You can even use it to spray on your pans and bakeware when cooking.
You may have noticed the aerosol oil spray cans available in the supermarket. These provide a ‘light’ mist of oil - light, because you use less than you would by pouring it out of a bottle! However, the refined oils used contain little or no phytonutrients and have additives to help propel the oil from the can to form a spray. Most of the propellants used are hydrocarbons such as carbon dioxide, nitrous oxide, butane, isobutane, or propane. While there is no evidence that these will harm your health in the amounts used, if you would prefer to minimise your exposure to chemicals, why not use an oil pump sprayer instead? That way, the only propellant you’ll be using is air!
Oil pump sprayers are available in plastic, glass, or stainless steel but we prefer the latter two. You’ll find them in selected supermarkets and homeware centres. Prices range from $15-35, a worthy investment for a healthier kitchen. You may even like to buy two – one for your salad oils (flaxseed/olive oil) and another for your high temperature cooking oils (canola/sunflower oils).
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Published by the Nutrition & Wellbeing Clinic, Copyright 2010.
Suite 10, 80 Cecil Avenue, Castle Hill NSW 2154 Ph: +61 2 9899 5208 Fx: +61 2 9899 2848 www.sueradd.com
We are a boutique Dietitians clinic in Sydney, Australia, offering one-on-one consultations, culinary medicine cooking workshops, motivational health seminars and nutrition advisory services to businesses in the local and global area.
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