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Hello [name],  

Welcome to a brand new year! We hope it will be a healthy and happy experience for you and your family. This issue we have some exciting stories to share.

Feeling hot and bothered? Our thirst-quenching tips from Lindsey will show you how to keep your cool this summer. We also explain how cherries can help you with arthritis, gout, exercise recovery and even your sleep! Lychees are in season (if you live in Australia) – so enjoy them too! Rediscover the mortar and pestle with Marike and learn the healthier way to BBQ by watching a TV episode with Sue. If you'd like to reduce your exposure to chemicals check out our link to an important website!

Finally, don’t miss the dates for our motivating simple summer low GI cookshop and virtual supermarket tour.

Summer Thirst Quenchers

Summer is here and during these hot days it’s important to ensure your body is adequately hydrated so you can stay well and feel good. This is especially important for the more vulnerable members of your family, such as young children, pregnant and breastfeeding women and older grandparents.

Did you know 60% of your body is made up of water? For your body to function optimally you need to ensure it is properly hydrated.

Why you need to stay hydrated

Water is important for your metabolism and digestion, to maintain desirable body temperature and transport products (including pick up of the waste!) around your body. If your body does not receive adequate water on a regular basis, this can lead to headaches, kidney stones, constipation and even bladder cancer! More recent research suggests inadequate water intake could also raise your risk of heart attack or stroke. Who knew?

Which drink is best?

But be careful when choosing fluids to quench your thirst as some can have lots of hidden kilojoules (from sugar), which can fuel weight gain. Water is most definitely the best health drink and it is totally free of calories. To make your water more interesting why not add a slice of lemon, lime or orange and create a refreshing summer drink? Or try adding freshly sliced mint leaves, ginger or lemongrass for a fun burst of flavour. Another great way to keep it cool this summer is to add fruit or mint to your ice cube tray. This will provide a slow release of flavour into your water and some texture.

When to drink and how much

A good tip is to start your day with a glass or two of pure water before breakfast. Then simply top up regularly by sipping between meals from a jug or water bottle. Using a measure of some sort will help you track how much you are having and can motivate you to drink more. Your water requirement will vary depending on how hot it is, your level of physical activity, body surface area and metabolism. Below is a general guide.

Are you getting enough water?

Age & gender category

Amount of water you need each day

Children up to 8 years

4-5 cups


6-8 cups


8 cups

Pregnant or breastfeeding women

9 cups


10 cups

Source: www.eatforhealth.gov.au

Vegetables juices

Another great low-kilojoule thirst quencher is vegetable juice. Why not make your own juice, packed full of vitamins, minerals and antioxidants? Give your immune system a boost and help lower your blood pressure by blending beetroot, carrot, celery, a little apple and ginger. Or buy it at a food court or shopping centre.

Herbal teas

Herbal teas are also calorie-free and generally high in antioxidants. Why not try making your own chilled herbal tea? Another alternative is a fruit smoothie made with skim milk or calcium-fortified soy milk. While this is not kilojoule-free, and may even replace a small meal, it will not only quench your thirst but give your body a good dose of calcium, protein, vitamins and minerals.

Fruit juices

There are a number of popular fluids that should be consumed in moderation. While fruit juice can provide your body with nutrients, pre-packaged juices often contain added sugars and extra kilojoules that can lead to weight gain. In this regard, they’re no different to other sugar sweetened beverages, research has shown. Did you know one 250 ml glass of orange juice could contain the sugar and kilojoules of up to four oranges? Would you usually eat four oranges in one go? Probably not. A cup of juice each day can provide you with an extra 920 kilojoules, which could take one hour to walk off!

Soft drinks, energy drinks & sports drinks

Soft drinks, energy drinks or sports drinks can also contain large amounts of sugar and kilojoules. One can of soft drink has around 10 teaspoons of sugar, which can not only expand your waistline but increase tooth decay! If you choose to drink sugary drinks, try to limit your intake to one glass daily if at all.

Many people drink diet soft drinks in the mistaken belief that this is a better option. However, the safety of artificial sweeteners is still being disputed.  And studies have shown that regular consumption of artificial sweeteners may actually make you crave sweet foods!

The bottom line

In order to stay well hydrated this summer, choose mostly nature’s pure drop – water. Feel your best now and reap future health benefits!


Water is the most neglected nutrient in your diet but one of the most vital.”

Kelly Barton

What’s Cooking? – Simple Summer Meal and Snack Ideas to Make Low GI Eating Delicious

Need some more inspiration to eat smarter this year? Want to harness the power of low GI eating?

You will just love our fresh summer cookshop!

Many people know the ABCs of the low Glycemic Index principle but few understand how to pull it all together in practice. Which new foods should you stock in your pantry? What fast yet safe cooking methods can you use? And how do you make it all work for the family?

If you want to experience a fuller feeling for longer and improve your blood sugar and insulin readings at the same time without feeling like you’re on a diet, this event is for you.

It’s the best investment you can make if you have insulin resistance, diabetes, heart disease, PCOS, acne, fatty liver or are constantly going on and off diets.

We will show you a way of eating for life by changing your mindset and learning to easily use nature’s whole foods in your home kitchen. No restrictive dieting here! 

When: Tuesday, 4th February, 6:30 pm – 8:30 pm                    

Cost: $105 (includes food tasting, recipes & handouts)

Learn more about our cookshops

Join us and also enjoy a delicious 4 course tasting meal, recipes and handouts!

Call NOW on (02) 9899 5208 to book your place.  Bring your partner or a friend!
Ask how you can get a discount by booking into several events.

Follow Sue Radd on Twitter! – Be Informed of Breaking Nutrition News

Did you know you can now see what’s on Sue Radd’s radar by getting access to her tweets?

Just google Twitter and search for Sue’s ‘handle’ which is @CulinaryMed. You can read all her recent tweets plus, if you set up a free account, you can stay in the loop of breaking food and health research news.

Tweets are short, sharp bits of information that get you to the point quickly!

What’s Fresh? – Lychees

Luscious lychees are finally here! Theyare the perfect, cooling snack for summer and can make your healthy eating resolutions for 2014 easy and fun!

Lychees start their season in early October (in far north Queensland), they peak in December and January, and their season ends early April (in the northern parts of NSW). They are counted a delicacy, so make the most of these delectable fruits during their abundance and good price this month if you live in Australia.

Few people will be aware that Australian grown lychees are some of the freshest and best in the world! Australian farmers boast a no sulphur dioxide policy (a substance used to retain the lychees skin colour), which helps maintain the fruit’snatural flavours and juices.

Lychees are oozing with Vitamin C and antioxidant goodness. Seven lychees will provide you with all your daily Vitamin C needs and their antioxidant power brings them a close second to strawberries based on some tests. This makes lychees a tasty way to catch and destroy any nasty free radicals that might be circulating around your body.

When shopping, choose lychees with a clear pink or reddish brown skin. Look out for blemishes and make sure they are firm to the touch with a bit of bounce. Stored lychees will keep for up to a week in your refrigerator in a container or plastic bag. Refrigeration helps to maintain the moisture in your lychees. If left outside or uncovered, however, the skin might slightly discolour but the fruit may still be edible.

5 ways to eat lychees:

  • Pack a handful into your lunch box as a healthy snack
  • Peel and pit your lychees and add them to a fruit salad or berry mix, topped with vanilla yoghurt and walnuts
  • Toss lychees through a green salad with a touch of mint
  • Freeze lychees and eat as a cold refreshing snack
  • Add to a favourite mocktail or drink 

Food Matters with Sue Radd – The Health Benefits of Cherries

Did you know cherries are supercharged with antioxidant and anti-inflammatory phytonutrients? And that they could assist you with arthritis, gout and exercise recovery as well as helping you get a better night’s sleep? Read Sue Radd’s article to discover the many ways both sweet and sour cherries can work hard for your health. Scoop them up fast as the season for these red, luscious stone fruits only lasts 100 days in Australia – if you want to enjoy fresh and local produce!

Hot Website: Environmental Working Group

Concerned about the sea of chemicals you might be swimming in on a daily basis? Think the air you breathe, cosmetics, sunscreen, pesticides, cookware and cleaning products to name just a few potential sources. Check out the healthy home tips for your holiday kitchen from one of our favourite websites in the US called EWG (Environmental Working Group). You can also find other useful information under their Consumer Guides tab. What we love most about EWG is that it is an environmental health research and advocacy organisation with the aim of protecting both human and planetary health. We only wish there was an EWG equivalent in Australia to rate some of our locally produced products!

Food InFocus – The Sound of Cancer Sizzling: How to Have Healthier BBQs

Firing up the barbie most nights this summer? You’ll want to watch this thought provoking TV episode with Sue Radd. Learn how to reduce the amount of carcinogens you might be serving up to the family!

Virtual Supermarket Tour – Understand Food Labels Better to Lose More Weight & Improve Your Health

Do you spend hours ogling products on shelves not quite knowing which to choose? Or do you fly by, having given up trying to understand the multiple claims, logos and nutrition panels vying for your attention?

To take control of your health fully, you need an insider view of how supermarkets and product marketers work to compete for a share of what goes into your stomach.

It takes a lot more than just a quick comparison of figures to pick out the best food products. You also need independent benchmarks, which we can give you.

Join us for a virtual supermarket tour, get coached on how to read the fine print and gain the confidence you need to shop well for your family.

Read more

What people who attended previous events are saying:

“Loved it. Learned heaps. Can’t wait to go shopping!”

“The "Best Brands" section answered a lot of questions I've wanted answers to.”

“Thank you for opening my eyes a little wider.”

When: Wednesday, 19th March, 6:30 pm – 8:30 pm                 

Cost: $70 (includes handouts)

Call 9899 5208 to book now and take charge of your healthcare!

Kitchen Tip – Mortar and Pestle

Rather than viewing it as an antiquated piece of kitchen equipment, a mortar and pestle may be one of the simplest yet effective tools you could own– right up there with those flash electrical gadgets and fast whizzers! It’s certainly near to the heart of every great chef.

A mortar is a bowl made of materials such as rock, ceramic or wood. A pestle is a grinding spoon with a round end, which is used for grinding or crushing ingredients that have been placed in the mortar.

Mortar and pestles have been used for centuries to grind fragrant spice mixtures, nuts, condiments, pestos, dips and even medications. How do they work? The mortar and pestle helps release natural oils and flavours from herbs and spices, which is difficult to achieve using an electric chopper. The pestle gives you a better level of control and prevents ingredients from being blended too finely or being turned into mush. This can provide a far superior product both in texture, aroma and flavour.

If you want to buy a mortar and pestle, it’s important to consider the material it’s made from. Ceramic mortar and pestles, for example, can grind food matter to very small particles. However, they can stain easily and be quite brittle. Glass mortar and pestles, on the other hand, are more fragile and don’t grind as finely as the ceramic, but are resistant to stains. Glass can be more beneficial for pastes or liquid based mixtures.

Other materials that are used to make mortar and pestles include: granite, rock, marble, porcelain, stainless steel, brass, basalt, wood and bamboo. In our opinion,the best choices are the heavy, non-porous varieties made from granite, rock or marble.

Do keep in mind that a heavier pestle makes grinding easier, whereas a lighter pestle will require more muscle to achieve the same result. Also, ensure the mortar and pestle are made from the same materials to provide good pressure and even grinding.

When looking for size, bigger isn’t always better. Bigger mortar and pestles can be difficult to lift or clean. The best choice (unless you want to start up a collection)is often a medium-sized instrument that has enough holding space to make a pesto or guacamole, but is small enough to grind your favourite fragrant spices.

How about the cleaning? Most mortar and pestles can be easily refreshed with warm water and a small amount of soap, if needed. If you have a ceramic mortar that stains easily, you can clean it by grinding uncooked white rice. This will absorb the colour. Keep changing and grinding the rice until the rice powder is completely white. Some metal mortars need to be kept lightly oiled.

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Published by the Nutrition & Wellbeing Clinic, Copyright 2014.

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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