Have you set your New Year’s wellness goals? This month your dietitians inspire you with tips and tricks to bring out the best in your health for 2013. Whether you need to renovate your favourite recipes, get help with grocery shopping or detox your cookware, we show you how. We also take a glance at the goodness hidden in those pink and peppery radishes, and give you a sneak peak at our exciting, low GI summer cookshop that you won’t want to miss!
Life’s too Short to Get Weighed Down
It’s a new year and time for a new start!
Why not live the life you’ve imagined?
With Christmas lunches and New Year’s celebrations behind us, you can now focus with renewed energy on your health and lifestyle goals.
The Nutrition and Wellbeing Clinic recommends five simple lifestyle tips that will make 2013 a year to love and remember.
1. Focus on fresh. Make a commitment to choose more raw and real foods over those which are packaged and processed. Fresh wholefoods are filled with the good stuff – antioxidant and anti-inflammatory phytonutrients. These special ingredients work synergistically in your body to protect you from cancer and chronic diseases, such as diabetes and coronary heart disease. Let’s not forget that those who eat more fresh foods have smaller waistlines and a healthier BMI (Body Mass Index). Make it a habit to visit your local fresh grocer and purchase your favourite seasonal fruit, vegetables and even sprouted grains. Here are some ways to eat more fresh this summer:
- add blueberries and paw paw to your cereal
- enjoy a banana and peach smoothie with soy milk
- have chopped carrots, capsicum, snow peas and baby tomatoes with hommus
- pack your sandwich with sprouts, grated carrot, cucumber and beetroot
- enjoy a colourful salad with each evening meal
2. Get enough sleep. For many of us, our sleep debt is greater than our financial debt. Poor sleep is linked to weight gain, greater risk of depression, reduced immunity, impaired memory and more accidents. Experts suggest we need between 7-9 hours of sleep each night, and you may need a bit more after a few days burning the midnight lamp. You can improve your quality of sleep by setting yourself a regular bedtime, avoiding caffeinated beverages (such as coffee, tea and energy drinks) for 6-8 hours before bed, having a regular exercise routine, and listening to some soothing music before retiring for the night.
3. Move your body! Exercise is the ‘magic pill’ of the century and it can solve many of today’s ills. Unfortunately, we’re too lazy to take full advantage of it! Moving more will boost your energy levels, improve your mood and help you achieve a slimmer, firmer figure! To maintain your weight, you need to clock 30 minutes of activity daily, and to lose weight you should aim for 45-60 minutes. You don’t need a new gym membership to get moving; all you require is a pair of joggers and a hat. Start small and be consistent. For 2013, set yourself a goal to walk every day for 15 minutes and increase it when you’re ready to take things up a notch.
4. Smile. If you’re having a bad day, you can lift your mood just by curving the corners of your mouth upwards. It’s true! Smiling releases endorphins in your body that make you feel good and more upbeat. Smiling is not only necessary for your own emotional health and wellbeing, but also brings happiness to those around you. It makes you look younger, more attractive and more likeable. Smile lots and you’ll draw people to you.
5. Family fun. No man is an island. We need the support and love of those around us, especially when we’re trying to lose weight. Make time to invest in your spouse, children, parents, siblings and friends. Schedule family time in your calendar just like you do for important meetings. If you don’t make it a priority and plan for it, your time will get sucked up into other activities. Remember to focus fully on your family without the distractions; turn off all your electronic devices, including the computer, TV and your mobile phone. Some activities you can try this summer:
- make a habit of sitting together as a family to eat dinner
- walk for 15-30 minutes with your partner everyday
- grow a veggie garden with your kids
- camp out for the weekend
- go for a family picnic or bushwalk
- read a book or build a puzzle with a friend
- take your parents to the beach or invite them over for dinner
Live the life you’ve imagined. Henry David Thoreau
Coming Up – Australia’s Healthy Weight Week
How’s your weight and waistline tracking? Australia’s Healthy Weight Week is all about achieving and maintaining a healthy weight and lifestyle for 2013.
At the Nutrition and Wellbeing Clinic, we’re offering a special one-hour ‘Walk n’ Talk with a Lifestyle Dietitian and Fitness Trainer’ on the 21st and 23rd of January (at 9:30am and 6:30pm, respectively). It’s the perfect small group activity that won’t require any marathon training!
Take advantage of this opportunity and mark the launch of your New Year’s health goals, if you haven’t already started. Get measured, set goals, discover weight-loss secrets, walk, stretch and network with other weight trackers.
The best thing is that it’s FREE, so you have nothing to lose (except kilos)!
Bookings are essential and places are limited. So call today on (02) 9899 5208 to secure your spot for this exciting event.
What’s Cooking? – Simple Summer Meal & Snack Ideas that are Low GI
Need more easy and delicious low GI meal and snack ideas? Want to learn some cooking tricks to drop the GI of your favourite dishes?
Join us for a sensational culinary medicine event on 5th February, 6:30-8:30 pm, to discover practical ways to apply low GI nutrition principles.
The session is ideal for those with insulin resistance, diabetes, PCOS, acne, fatty liver or if you are simply struggling to lose weight.
A low GI diet really works but many people don’t know how to use it properly, missing out on vital health benefits.
Bring your partner or come on your own. Either way, you’ll enjoy a fun-filled evening, with generous tasting plates, recipes, nutrition handouts and lots of laughs.
Come along and be motivated to get back into the kitchen!
Find out more about this cookshop
Call NOW on (02) 9899 5208 to reserve your spot. Seats always go fast!
Food Matters with Sue Radd – Detox Your Cookware for the New Year!
Are you using common non-stick cookware and storing your food in plastic containers? Then it might be time for a rethink. Your body will thank you. With attractive summer sales, it’s an opportune time to replace any suspect cookware with more inert utensils. Read Sue Radd’s column on how to detox your cookware.
What’s Fresh? – Radish
Did your mother ever make radish roses to garnish salads? You can become a sassy radish fan by including this edible root vegetable in your meals.
Many different radish varieties and colours (red, purple, white and black) are grown and consumed throughout the world. And the entire radish plant is edible, but the root or bulb, either round or cylindrical, is more commonly eaten.
Radishes have a crisp texture and sharp, peppery flavour. They add zing to salads, stir-fries and steamed vegetable dishes, and some people also juice or pickle them.
If you’re looking for a health selling point, radishes are a good source of vitamin C, folic acid, potassium and fibre. Their alluring peppery nip is due to the presence of phytonutrients called glucosinolates, which are converted to isothiocyanates when the plant cell walls are broken by blending, chopping or chewing. These have strong anti-breast cancer properties that we would all do well to know about.
When shopping, look for radishes that are firm, bright in colour, and have smooth, unblemished skin. They usually come as a bunch. If the leaves are still attached, they should be fresh, green and unwilted. You can trim the leaves and cook or eat them separately.
3 ways with radish:
- Simply wash and trim the ends of a few radishes and pop them raw into your lunchbox for an amazing crunch sensation!
- Slice the little bulbs thinly and use to brighten up any salad, or pile into a sandwich.
- Serve on a platter with other crispy vegetables and healthy dips.
See more healthy recipe ideas
Virtual Supermarket Tour – Need a Little Help with your Groceries?
Do you find yourself spending lots of time scanning food labels in the supermarket? Are you frustrated by the dubious marketing claims on packs? Would you like to learn some nutrition benchmarks you can use to easily compare brands?
Join us for an eye-opening, small-group ‘virtual supermarket tour’.
Our dietitian will walk you through the aisles in the comfort of your chair. Using aisle-by-aisle food photography and multiple product packaging examples, she will train you on how to read the nutrition information panel and understand the fine print.
It’s an ideal investment for you and your family.
This tour will increase your shopping know-how and confidence, giving you the power to pick the best foods for good health.
When: Wednesday 20thMarch, 6:30 – 8:30 pm.
Find out more about this event
Phone (02) 9899 5208 to book your seat and invite a friend.
Food InFocus with Sue Radd – Recipe Renovations
If you want to know how you can improve the ‘healthiness’ of your favourite family recipes with minimal effort – by making simple food swaps – watch this recent TV segment with Sue Radd.
Kitchen Equipment – Enamelled Cast Iron Cookware
One of our all-time favourite types of cookware is enamelled cast iron, meaning cast iron that is covered with an enamel coating on the surface. Think brands like Le Creuset and Chasseur. They might not be cheap – a good quality brand can set you back several hundred dollars – and they can be heavy, but enamelled cast iron cookware is a good investment as it has many benefits.
Enamelled cast iron pots and pans provide a relatively non-stick surface, which means you can use less fat when cooking. They also retain and distribute heat well. Once heated, you can cook your food using a lower temperature than you would need to using other types of cookware. Best of all, they’re easy to clean and don’t require maintenance like regular cast iron cookware requires to prevent rusting!
Unlike PFOA non-stick surfaces, which are the common type of lightweight, non-stick cookware found in many kitchens, enamelled cast iron is non-toxic and has stood the test of time.
Want more good news? You don’t need a full set, simply one or two dishes of the most commonly used sizes by your family. For example, a 26 cm (5.3 L) round casserole or French oven would be useful for a family of four. This way, detoxing your kitchen doesn’t have to cost the earth, and most people can avail themselves of this healthy investment.
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Published by the Nutrition & Wellbeing Clinic, Copyright 2013.
Suite 10, 80 Cecil Avenue, Castle Hill NSW 2154 Ph: +61 2 9899 5208 Fx: +61 2 9899 2848 www.nwbc.com.au
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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