Welcome to our first edition of Wellbeing – a free e-newsletter created by the team of dietitians at the Nutrition and Wellbeing Clinic to help you improve your success with healthy eating! Our goal is to share lots of practical food tips and new research information you can use in everyday life. We hope you enjoy it and welcome your suggestions for future topics. Send us your feedback
Slimming Tip of the Month
Do you struggle with holiday weight gain? Research shows that many people pile on weight during their holidays, which can permanently increase body fat levels and seriously raise the risk of heart attack and many cancers.
In fact, vacations and weekends are the most dangerous times for slimmers, explaining most of the weight gained during the entire year. One US study found what people stacked on during a 6 week holiday period explained 51% of their annual weight gain! And those who were already overweight gained the most!
We’re not suggesting you deprive yourself, as this is the one time of year you may want to enjoy the comfort and memories of traditional family fare. What you can do is have a strategy up your sleeve and stick to it! One way to manage the encounters with calorie-laden holiday temptations is to chant to yourself: portion size, portion size, portion size… Eat what you want but in small amounts. Remember the best selling book ‘French Women Don’t Get Fat: The Secret of Eating for Pleasure’? Well, we’re not French but that’s what we try to do and it works! A little food goes a long way and you still get to indulge.
If you do blow out in one meal, don’t panic. A meal is not going to break up your entire eating plan. The key is to get back on track as soon as possible. Leave it behind you, together with any feelings of guilt, and start over the next meal. Remember, you have three chances a day to make good choices.
So, what’s your game plan this Christmas? If you don’t have one, how will you cope? Pop in to the clinic for a last minute strategy meeting with your dietitian so you don’t get caught out this silly season. Call 9899 5208 to schedule your session.
Have you heard about our exciting new healthy cooking workshops? We had an amazing response to the first three events so we decided to put our heads down and develop many more for you to enjoy in 2010. Here’s just what a few of the attendees said:
“I thoroughly enjoyed the class and thought it was very informative and fun. I learnt heaps and have tried all the recipes now at home”
"All info with regards to the low GI choices was great. Recipes are fantastic. Cooking tricks were very helpful. Visual aids were excellent"
"I enjoyed all of the aspects of the workshop. I found it very informative with lots of helpful hints"
To see what’s coming up next year, check out the Cooking tab on our website. You’ll be sure to find something of interest. Don’t forget to tell your friends!
2010 Cookshops at a glance
What's Fresh? Strawberries
Can you go past attention grabbing red strawberries? In France, strawberries were traditionally regarded as an aphrodisiac. So great was the belief in their power, they were traditionally served to newlyweds as a delicate red soup! While we can’t prove they’ll help your love life, science has uncovered that strawberries provide healing power because they are loaded with anthocyanins and other red pigments. In the ORAC tests at Tufts University in the US, strawberries ranked fourth among fresh fruits in terms of antioxidant power. They’re also loaded with vitamin C and very low in GI (40). The best news is that if you live in Australia, strawberries are currently at their peak, inexpensive, and perfect to serve on a platter for New Years day!
3 ways with strawberries
• Top your breakfast cereal with strawberries each day
• Make an easy Fresh Strawberry Sauce for crepes
• Halve and toss through salads to add colour and flavour
What's in the News
Iodine Added to Australian Bread
Did you know that in October 2009 it became a legal requirement for all bread in Australia, except organic, to be enriched with iodine? This includes loaves (not the fishes, which are naturally high in iodine!), rolls, pide, focaccia, bagels and English muffins. Bread makers now need to replace ordinary salt in baking with iodised salt as a way to get the iodine in.
Why has this happened? Much of the Australian food supply is now low in iodine. And for the past 20 years mild to moderate iodine deficiency has been seen in the Australian population. This is of concern as a lack of iodine stunts growth, results in a lower IQ - think of your children – and even hearing deficits. The latest research has also discovered that a shortage of iodine results in a 3-fold increased risk of miscarriage during early pregnancy!
They haven’t added a lot – 3 to 4 slices of bread (100 g) now provides around 46 micrograms of iodine – but enough to supplement your daily intake. This is about one third of the daily requirement of iodine for Australian adults and over one third of the requirement for kids. Mums-to-be and those planning a pregnancy need still higher amounts.
Looking for a Healthy Gift Idea this Christmas?
For many people, the festive season can bring too many indulgences, resulting in unwanted sluggishness and weight gain. Why not give someone you love a more energizing gift this Christmas? Check out Sue Radd’s 20 original gift ideas to nourish mind, body and spirit.
If you’re visiting us this December, why not take advantage of our special Christmas offer on aprons? You can pick up two fabulous Eat to Live aprons made from high quality cotton for $50. Normally $30 each. Keep one for yourself and give the other to a friend!
In the Kitchen: practical tips, new gadgets & essential tools
I can’t do without my… Pyrex (and similar brands) of small glass storage containers for leftovers. They come in a range of sizes (1 cup to 6 cup) and are perfect for safe keeping of tomorrow’s lunch or freezing your food to enjoy later! Think of the amazing food you won’t want to waste from Christmas lunch! While more costly than plastic, these are a good investment as you can re-heat your food in them and don’t have to worry about nasty compounds like BPA leaching out. P.S. Don’t forget to peel off the plastic lid before putting into a microwave, and cover with paper towelling! What can’t you do without in your kitchen? Send us your feedback
Tell Your Friends!
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Published by the Nutrition & Wellbeing Clinic, Copyright 2009.
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, cooking workshops, motivational health seminars and nutrition advisory services to businesses in the local and global area.
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