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This month we take a look at: The benefits of hearty wholegrains, chia seeds, choosing the right chopping board, plus it’s bowel cancer awareness week and we’re running a special cookshop for anyone who wants to take better care of their gut!

What’s in the News – Bowel Cancer on the Rise

Did you know that bowel cancer is the second biggest cancer killer after lung cancer and claims the lives of 80 Australians every week? Based on current trends, one in 12 people will develop bowel cancer before they turn 85. Yet research shows that up to 80 % of all cases may be preventable! For example, there is growing evidence that increasing fruit, vegetables and fibre in your diet can reduce the risk of bowel cancer.  And what’s equally important, is knowing the foods, which may be putting you at risk so you can AVOID them! (Our special cookshop will help bring you up to speed on these).

From June 6 -13, Bowel Cancer Australia will be raising public awareness of this dreaded disease. Wednesday 9th June is Red Apple Day, so look out for small apple-shaped pins, which will help raise funds for vital research and community awareness campaigns.

If you’re over 50, or have a strong history of bowel cancer in the family, you should have check ups every 1-2 years. Regular monitoring can help reduce the number of deaths due to bowel cancer by 15-33 %.

Read more on bowel cancer awareness week here.

Slimming Tip – The Power of Sleep

Are you watching your weight? Switching off the computer or TV and getting to bed an hour earlier each night may help you. While diet is important, you may also need to consider other lifestyle behaviours in order to reach your goal and maintain a healthy weight. This means considering your activity levels, whether you’re spending adequate time in the sun as well as the quantity and quality of your sleep. Sleep plays an interesting part – it can help alter your hormones and metabolism in the right direction!

According to a new study published in the Journal of Clinical Endocrinology & Metabolism, just one sleepless night can prevent insulin from working effectively in healthy people – not just those with diabetes. Insulin is a hormone that helps to control blood sugar levels but it also promotes fat storage, making weight loss more difficult.

Harmful hormonal changes are just one side effect you can expect if you are lacking sleep. Behaviours around your eating are also likely to be negatively affected. For example, when you’re low in energy you’re more prone to turn to sugary sweets and refined carbohydrates. This is particularly problematic if depriving yourself of sleep causes insulin resistance, meaning your body can’t use all the sugar in these foods for energy effectively and may lead to it being stored as fat.

In addition, you will find that you’re more tired and lethargic when you haven’t had enough sleep so you’re less likely to want to exercise or move around too much.

The result? Your weight is harder to shift. So ask yourself: do I get 7-8 hours of slumber each night? Getting a good snooze shouldn’t be a treat – it is vital for a healthy body and keeping your weight under control!

Food Matters with Sue Radd – Wholegrains Just Got a Whole Lot Better

Can your choice of breakfast cereal combined with the type of bread in your sandwich at lunch really be as powerful as medication to reduce heart disease risk? If you opt for wholegrains, this may well be possible. The Grains & Legumes Health Report, co-authored by Go Grains Australia and Professor Peter Williams from The Smart Foods Centre at the University of Wollongong, summarises new findings that suggest eating as little as 2-3 serves of wholegrain foods a day could reduce the risk of developing chronic disease such as heart disease, type 2 diabetes, and some cancers by 20-30 %. It is estimated that Australians, on average, take in only 1.5 serves of wholegrains a day – half of what’s needed to get these benefits. Learn how to add more hearty wholegrains into your day here.

What's Cooking in June? 

Do you know someone affected by bowel cancer?  Bowel cancer is the most common internal cancer among Australians claiming the lives of around 80 people each week!  Yet research shows it is highly preventable and diet plays a major role.

Find out what you need to know to protect yourself and your family. See delicious meal ideas you can easily make at home at our special cookshop on 8th June devoted to this topic .

Cancer takes decades to develop. What you eat now is important.  Don’t leave changing your lifestyle until it’s too late!

Get more info…       

Call NOW on (02) 9899 5208 to book your place. Bring a friend!

What's Fresh? Chia Seeds

One of the oldest NEW superfoods to hit the Australian market is Salvia hispanica L, commonly known as salba or chia. Although you may have only recently heard about this wonder seed, it has actually been around for thousands of years and is a staple for Native Americans. It is now also grown in Central and South America as well as Australia!

The tiny black and white seeds are jam packed full of nutrients. They are the richest known whole food source of dietary fibre and omega-3 fatty acids, plus they’re exceptionally high in vegetable protein, calcium, magnesium, iron and antioxidants. One tablespoon of chia seeds provides more fibre than a slice of wholegrain bread!  They’re also gluten free, so an ideal inclusion for people living with Coeliac disease. You'll find chia seeds, chia oil and chia bran in most health food stores.

3 ways to enjoy chia seeds

  • Sprinkle 1-2 teaspoons onto your muesli, porridge, yoghurt or over soups and salads. You can also grind chia seeds down to a powder and add to smoothies and herbal teas! Check out some delicious recipe ideas here

  • Enjoy a refreshing Chia Fresca – 1 tablespoon chia mixed into a glass of water, ½ freshly squeezed lemon or lime and a teaspoon of honey

  • Create a versatile chia gel which you can use to replace oil, butter, or eggs in most recipes. Chia can be ground or used "as is” in seed form. Mix 1 tablespoon chia seeds with 1 cup water. Whisk with a fork to break up any clumping and then let stand for 10-15 minutes. Whisk again before placing in an airtight container. Mixture keeps well in the fridge for up to 2-3 weeks

Clinic News – Sue Radd Takes Out Innovation Award for NEW Culinary Medicine Cookshops

The success of Sue Radd’s monthly Culinary Medicine Cookshops conducted at the Nutrition and Wellbeing Clinic has caught the eyes of Australian nutrition experts. Sue’s simple concept to host cookshops, which help inspire people to get back into their kitchen and create healthy, delicious foods to stave off chronic diseases has become a real winner!

Sue has won an impressive award from the Dietitians Association of Australia (DAA) for Innovation in the field of dietetics. The President’s award is given to a dietitian who has contributed greatness to the profession by establishing a new concept or idea that will benefit widespread use by other dietitians who can learn from her practice.

If you’re looking to makeover your family meals, why not join us at one of Sue’s Award Winning Cookshops? We promise you’ll have lots of fun and be well fed! See up and coming Cookshops.

NEW Fertility Health Seminar to Get a Bun in the Oven

Thinking about starting a family?  Why waste valuable time when we can show you how to boost your chances of falling pregnant sooner.  We’ve been researching this area and have compiled the best tips from evidence based science into a fun and interactive seminar for couples or women who want to get ahead.

Join us at 6:30 – 8:30 pm on 23rd June and learn about a most conceivable diet.  You will particularly find this of benefit if you have PCOS, are struggling to fall pregnant or already undergoing IVF!

Call NOW on 02 9899 5208 to book and don’t forget to bring your partner!  Read more…

In the Kitchen: Practical tips, new gadgets & essential
tools - Chopping Boards!

Want to create a healthy kitchen, free from cross contamination of nasty bugs that wreak havoc and breed on your beloved chopping board? When it comes to chopping boards, you don’t need to worry whether they’re plastic or wooden as you won’t be storing food and heating them – both are safe if cleaned properly. But cross contamination can be a problem. The best way to prevent this is to use a number of different chopping boards instead of using ‘one for all’ purposes.

Plastic cutting boards are practical as you can colour code the boards. For example, red for raw meats; yellow for raw poultry; blue for fish/seafood, brown for cooked meats, green for fruits and vegetables; white for dairy products and bakery items and so on. These boards can help your family avoid cross contamination, so long as you train them which colour to use for various foods! They are HACCP approved and endorsed by the Australian Food Safety Standards, plus they’re generally cheaper.

If you prefer wooden boards try to source those that have a metal handle on the side, then tie different coloured ribbon or coloured waxed twine to create a system for using the same board for the same food types. Environmentally speaking, you can’t go past bamboo!

A set of 6 coloured plastic boards, depending on their size, will set you back around $70 – less than $12 a board! You can also pick up a special storing/drying rack for these boards for around $20. We’ve discovered an online caterer’s warehouse that sells these at heavily discounted prices. 

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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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