This month we take a look at: antioxidants for the heart, the benefits of being food label savvy, adding garlic to your diet, effects of the obesity epidemic on kids and more!
What’s in the News – Which Antioxidants are Best for Your Heart?
Eating a variety of fruits and vegetables and drinking tea daily is the best way to get your antioxidants and reduce the risk of heart disease according to a new review of over 100 studies conducted by the Australian Heart Foundation.
In their latest position statement, giving recommendations for the intake of antioxidant rich foods, drinks, and supplements, the Heart Foundation cautioned against an over exuberance with supplements and foods such as dark chocolate, wine and coffee. Although these foods contain important phytonutrients to protect against cardiovascular disease, evidence is lacking that significant benefits can be obtained by these foods in the usual amounts they are consumed by people. Plus, the over consumption of these products may cause more harm than good!
One exception was the use of raw cocoa powder in drinks and in cooking as this contains a high polyphenol antioxidant content. Most commercially available cocoa however is roasted and the roasting process causes a loss of antioxidants. This is why the Heart Foundation does not promote increased chocolate consumption – even good quality dark chocolate. Of course you don’t have to cut out these foods from your diet altogether. The advice is simply not to consider them as preventative measures. Such foods can still be enjoyed in small amounts if desired but the focus should be on fruits, vegetables and tea. Note – iced teas are not included!
Warnings against popping pills containing high levels of vitamins or antioxidants were indicated as the evidence towards their use is insufficient. The general advice is to consume whole foods that contain a mixed variety of antioxidants, vitamins, minerals and heart active ingredients
Slimming Tip – Master the Fine Print on Food Labels
Knowing what you are really eating, and how to select the healthiest food products in the supermarket are keys to long term success with weight control. If you believe that you are already choosing healthy food products but aren’t seeing the results you hoped for, you may need to master your food label reading skills!
Food labels are designed to sell sell sell…not just to inform or educate! You may be able to differentiate healthy from unhealthy foods, but what transpires when a healthy food is processed and packaged up with other ingredients that aren’t so healthy? Is it still ok? Take canned fruit, for example. It contains fruit, which is healthy, but in its’ processed form some varieties are packed with a sugar syrup, adding hidden and unwanted kilojoules to your diet. Our tip is to read the full list of ingredients in conjunction with the Nutrition Information Panel. Don’t just fall for the marketing claims on front of pack!
Quiz yourself: How confident are you in selecting a low fat product? Do you know how much fat you should you be aiming for over the day? Are you considering saturated fats? And what level of sugar in processed foods should you accept? If you are struggling to answer these questions then you may not be 100% equipped for weight loss success unless, of course, you skip the supermarket altogether and only buy fresh produce from your greengrocer and lean meat at the butcher or delicatessen.
Reading food labels can be challenging. You sometimes need to pull out your detective skills to decipher the hidden truths! But don’t let dodgy food labels pull you down – your dietitian can coach you to become supermarket savvy. We offer both one to one training or you can join our highly popular Virtual Supermarket Tour.
Virtual Supermarket Tour – How to Make Smarter Food Choices
Join us on 28th July at 6:30 pm for an exciting 2 hour event from the comfort of your chair. Our senior lifestyle dietitian, Monica Kubizniak, will take you through the supermarket aisles using a big screen and show you easy ways to stock your pantry with wholesome products. You’ll also receive a free shopping bag!
Here's what you will learn:
- Benchmarks to understand what is considered 'high' and 'low' for certain nutrients
- How to interpret on-pack claims such as 94 % fat free, lite and cholesterol free
- Superfood examples to better manage type 2 diabetes, high cholesterol, arthritis and other conditions
- Best products to buy for you and your family
People who previously attended said:
"Loved it! Learnt heaps, can't wait to go shopping."
"It was very interesting to learn more of what to do and what not to do."
“I'm looking forward to reading the labels. A big "thank you".
Call NOW on (02) 9899 5208 to book your seat and find out more about healthy shopping
Food Matters with Sue Radd – Fight Obesity in Kids
Are you struggling to get the right balance of healthy food in your child’s diet? Childhood obesity is becoming a serious problem in Australia. Research shows it sets the stage for conditions such as heart disease, cancer, and even suicide later in life. If you or someone you know has kids who look a little chubby, take action now! A personalised nutritional assessment and healthy eating plan set up by one of our friendly dietitians could totally change their life!
Stay tuned, as later in the year we will also be running a special cookshop for parents to get re-inspired about cooking kid friendly family meals. For advice at a glance, check out Sue Radd’s latest column on how to Fight Obesity in Kids.
What's Cooking in July – Simple Meal Ideas to Make Low GI Eating Delicious Cookshop
Good news - our low GI cookshop is back due to popular demand!
If you need to better control your diabetes, insulin resistance, PCOS, sugar cravings or your waistline, and haven’t yet been able to attend, don’t miss out this time!
A person who came last time said "Great class, really enjoyed it. Could easily attend a 4-5 wk course e.g. 1 night for 4 wks". But you’ll only need to put aside one evening!
Join us for this exciting cookshop on Tuesday, 20th July, 6:30-8:30 pm and learn how to get more out of your meals to feel fuller for longer and avoid blood sugar excursions.
Find out more about low GI cooking
Call NOW on (02) 9899 5208 to book your place. Bring a friend!
Clinic Competition – Win a Tefal VitaCuisine 3 in 1 Steamer!
Do you have a great idea for a future cookshop topic we should run? At the Nutrition & Wellbeing Clinic, we’re currently mapping out the cookshop program for 2011 and would love to have your feedback on topics we have in mind plus any other ideas.
All you have to do is call the clinic and complete a quick phone survey taking no more than 5 minutes of your time! As a way of saying 'thanks', you’ll go into the draw to win a Tefal vitacuisine 3 in 1 Steamer including a recipe book with 50 tasty & healthy recipes valued at $129.95! Note - you must be able to pick up the prize from the clinic in Castle Hill as deliveries are not possible.
The competition opens on Monday 28th June and closes 5pm on Friday 2nd July. So be quick to have your say!
Call the clinic on (02) 9899-5208. The winner will be contacted personally and announced in next month’s e-newsletter!
What's Fresh? Garlic
Garlic (Allium sativum L) referred to as the ‘pungent rose’ is liberally used across the globe and is available in white, pink, and yellow varieties – each having a distinctly different flavour. Garlic is a potent antioxidant with antimicrobial properties to support a healthy immune system. Studies have shown that consuming 3 g per day (equivalent to 1 clove) can help reduce high cholesterol and high blood pressure. Modern research is gradually substantiating the many ancient health claims for garlic!
The active component in garlic, known for its many health effects, is allicin (allyl thiosulfinates). Rather than tossing whole garlic cloves into your cooking, try chopping, mincing or using a garlic press as this helps release the potent allicin compounds. Heat can also affect allicin. To maintain its potency, it is best to cook garlic on a lower heat or reduce the cooking time. The benefit of cooking garlic is that it tends to dampen the pungent smell that you’ll notice when eating garlic raw. Garlic bulbs are best stored in a cool, dry place. They will sprout if the air is too damp!
Garlic is available all year round but in Australia between May and August you’ll get the best value for your dollar. What’s great to know is that Australian grown garlic is also one of the most potent sources of allicin in the world! So for the best protection, include Australian grown garlic in your cooking each day.
3 ways with Garlic
- Add to virtually any savoury dish such as soup, stir fry, casserole, sauce, and salad to boost flavour. As a guide, add one clove per person for health promoting properties
- For a hint of garlic flavour, rub garlic on potatoes or vegetables before roasting
- Add minced/crushed garlic to your favourite savoury dip or make a garlic dip! Try this recipe
In the Kitchen: Practical tips, new gadgets & essential
tools - iPhone Kitchen Timer
When you’re cooking lots of food at the same time, it can be a real challenge to keep watch on all those pots and pans, remembering how long each one still needs on the stove. Enter the kitchen timer! Many older style analog kitchen timers however have an upper limit of 1 hour, which is not at all practical for foods that require longer cooking times. Digital timers can keep you paced for as long as you require.
If you own an iPhone you can use the easy digital timer already built in your iPhone clock app. Sue finds this very helpful.
Don’t have an iPhone? Pick up a digital kitchen timer for as little as $5 in supermarkets and homeware stores. Some gadgets now also come with more than one timer built in.
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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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