It is scary to think that Christmas is now just 10 days away! But you should not be scared about putting on weight over the festive season (this is where I come in!).
• Use a smaller plate at lunches and dinners, instead of having a huge plate full of food. Take small amounts of different dishes to get a good variety of vitamins and minerals. Aim to fill half of this plate with salad and vegetables too!
• Choose healthy nibbles. Pita bread with vegetable sticks and dips, bowls of cherries and grapes, and air popped popcorn will avoid filling up on chips and salty nuts before your meals.
• Eat a healthy meal or snack before Christmas parties or lunches. If you are starving beforehand, you are much more likely to overeat! Avoid deep fried appetisers at events too.
• Alternate your drinks, whether it be alcohol, juices or soft drinks, with a glass of water to keep you hydrated. Also important so you don’t mistake your thirst for hunger.
• Keep your vegetables as raw as possible and reduce fats buy making healthy salads to serve with roast meats instead of heavy roasted vegetables. You could also steam vegetables instead of roasting them to keep in as much of their nutrients as possible. You may also consider grilling some vegetables on the BBQ for some variety.
• Speaking of the BBQ, grilling meat and seafood will reduce the fat in your meals in comparison to a traditional roast.
• Enjoy fresh seasonal fruits for dessert instead of big servings of puddings and cakes. Have some fruit first, and if still hungry after, treat yourself to a small portion of your favourite Christmas treat.
• Give away leftovers if the Christmas celebrations are at your house – this will save you picking at leftover puddings and desserts for the days after! Alternatively, if you are elsewhere for Christmas meals, don’t take any leftovers home, reducing the temptation to eat rubbish for the week after.
• Cutting down on alcohol isn’t as hard as it sounds! If you normally drink every night, cut down (or even better – cut out) on weeknights, so you can enjoy a few drinks at your events instead. This will save you lots of kilojoules so your hard work at the gym doesn’t go to waste
Following these healthy eating tips will keep you feeling great over the Christmas break!
Tuesday, December 14, 2010
Wednesday, November 17, 2010
A new treat to try...
Black Swan have just released a new Greek yoghurt range! I have tried the Vanilla Bean variety (which contains real vanilla bean extract) and it tastes great. No added sugar, added inulin (dietary fibre) and high in protein. Fibre and protein are the two things we love to keep us fuller for longer. A good choice from those who need to get away from the yoghurts with lots of added sugar, as the vanilla flavour makes it delicious.
Try it today instead of your biscuit or chocolate bar!
Try it today instead of your biscuit or chocolate bar!
Wednesday, November 10, 2010
Energy Balance
There is no denying the plethora of evidence backing up that weight management comes down to a simple science. To lose weight, you need to burn more energy than what you consume. To gain weight, including increasing your muscle mass, you need to consume more than what you are burning.
Below I have included a link to give you a rough idea of the amount of energy you should be consuming in your diet. It will show you your basal metabolic rate (BMR) and then you can change the hours spent doing different activities to work out how much energy you will burn on various days eg- training day vs. non training day.
http://www.health-calc.com/diet/energy-expenditure-advanced
So now you know the basics, I will draw your attention to an article one of my lovely clients sent to me. Proving that the amount of fat and carbohydrates in your diet doesn't matter if you can control your portions and eat less energy than what your body is using.
http://uk.health.lifestyle.yahoo.net/eat-candy-lose-weight.htm
The best news, if you keep to healthy, low kilojoule foods, and let yourself have a bit of a treat every now and then, you will reach your goals in no time!
Below I have included a link to give you a rough idea of the amount of energy you should be consuming in your diet. It will show you your basal metabolic rate (BMR) and then you can change the hours spent doing different activities to work out how much energy you will burn on various days eg- training day vs. non training day.
http://www.health-calc.com/diet/energy-expenditure-advanced
So now you know the basics, I will draw your attention to an article one of my lovely clients sent to me. Proving that the amount of fat and carbohydrates in your diet doesn't matter if you can control your portions and eat less energy than what your body is using.
http://uk.health.lifestyle.yahoo.net/eat-candy-lose-weight.htm
The best news, if you keep to healthy, low kilojoule foods, and let yourself have a bit of a treat every now and then, you will reach your goals in no time!
Tuesday, October 19, 2010
Tips for improving memory and concentration
Coming up to the end of the year, we find it more and more difficult to keep focused! It's hard to concentrate when all you can think about is your outfit for the next Races meet.
So, to improve your mental function, improve your diet! It will make the last couple of months of the year run much smoother.
- Stay well hydrated – drink 2 to 3 litres of fluids per day
- Avoid all tea and coffee – these cause dehydration which has been linked to memory defects
- Poor circulation can reduce oxygen rich blood flow to the brain. Vitamins B3, B6, E and ginkgo biloba can be beneficial. These vitamins are found in rich sources in the following foods:
So, to improve your mental function, improve your diet! It will make the last couple of months of the year run much smoother.
- Stay well hydrated – drink 2 to 3 litres of fluids per day
- Avoid all tea and coffee – these cause dehydration which has been linked to memory defects
- Poor circulation can reduce oxygen rich blood flow to the brain. Vitamins B3, B6, E and ginkgo biloba can be beneficial. These vitamins are found in rich sources in the following foods:
- Vitamin B3 (Niacin): Milk, eggs, poultry, fish, and whole grains
Vitamin B6: Meats, fish, poultry, potatoes, legumes and non-citrus fruits
Vitamin E: Polyunsaturated plant oils (margarine, nut oils) leafy green vegetables, wheat germ, whole grains, egg yolks, nuts and seeds
- Eat small frequent meals to avoid drops in blood sugar levels, which improves mental functioning and improves memory
- Eat antioxidant rich foods including broccoli, blueberries, spinach, and other berries to improve brain health
- Consume foods rich in omega 3 fatty acids including salmon, sardines and mackerels to promote healthy brain function. These sources of omega 3 are low in toxic metals like mercury, which can have detrimental effects on the brain’s function. You can also use flax seed oil as a salad dressing and walnuts
- Get a minimum of 7 hours sleep a night, as if you do not have enough sleep it can effect your brains ability to recall stored information
- No smoking. Smoking reduces the delivery of oxygen to the brain by constricting the arteries
Monday, October 11, 2010
50 Days to Summer
Wednesday 13th October marks exactly 50 days until the first day of Summer! If you are in Melbourne, you are more than welcome to get involved - initial body competition testing is not closing until October 20th so email kirsty@dynamicnutrition.com.au to get involved!
Wednesday, September 29, 2010
The Truth About Weight Loss
So I came across an article in the paper over the weekend, promoting eating less for weight loss. Obviously my opinion too! So I have attached a to have a look at by John Glynn, where you can download a free e-book on losing weight.
http://www.mycrp.com.au/
I definitely support regular exercise, so don't stop your training as it is crucial for your health and well being! But some of the information included in the book is very valuable!
http://www.mycrp.com.au/
I definitely support regular exercise, so don't stop your training as it is crucial for your health and well being! But some of the information included in the book is very valuable!
Monday, September 20, 2010
ATMS
I have finally got around to sorting out my Australian Traditional Medicine Society (ATMS) membership out, so I have posted the link below! Check me out! And now all my lovely clients can claim their nutrition consultations through their private health insurance. No excuses now guys!
http://www.atms.com.au/atmsPrac/results.asp?fName=&lName=&Therapies=Nutrition&membNo=&suburb=&Submit.x=49&state=VIC&Submit.y=9&offset=-1
http://www.atms.com.au/atmsPrac/results.asp?fName=&lName=&Therapies=Nutrition&membNo=&suburb=&Submit.x=49&state=VIC&Submit.y=9&offset=-1
Monday, September 13, 2010
Spring has Sprung!
Are you one of those people that work your butt off at the gym, but can’t seem to reach your goals? Let’s say you come to the gym 4 times a week, for an hour each time, working at a reasonable intensity. Well, there are 168 hours in a week. So take away those 4 hours and we are left with 164 hours. Let’s also assume you get 7 hours of sleep a night, which brings us down to 115 waking hours in your week.
Not surprisingly, it’s what people do in these 115 hours away from the gym, that is ultimately going to determine whether or not your goals will be reached. If you’re on the treadmill for 30 minutes jogging on level 9, followed by an intense 30 minute cycle, you’ll burn about 2000kJ (or about 500cal). So if you then decide to treat yourself to a latte and a muffin (2500kJ) you’ve really wasted your hard work. Most people think the food they eat is great, but they may be eating too much, not enough, making poor snack choices, or gaining extra kilojoules from other bad habits.
Losing weight is actually very simple. You need to burn more than you consume. This amount is different for everyone, so following a diet or cutting down on fat is not necessarily going to help you just because your friend lost weight following it.
This amount you need to burn is known as your basal metabolic rate (or BMR). Factors influencing your BMR include age, gender, height, weight, lean muscle mass and genetics. A lot of these are out of your control, but increasing your lean muscle will increase you BMR. The higher your BMR, the more fuel your body needs to function. Your body needs fuel to keep everything working properly, like for breathing, metabolism, digestion, temperature regulation, and the like. Also, by increasing your BMR, your body has to work harder when you are doing nothing, to keep your lean mass healthy, so it’s a win-win situation.
Your eating patterns should be specific to you, your lifestyle and your goals, so keep that in mind when you next find yourself thinking of dieting. Better yet, see a qualified nutritionist to sort it out for you!
Not surprisingly, it’s what people do in these 115 hours away from the gym, that is ultimately going to determine whether or not your goals will be reached. If you’re on the treadmill for 30 minutes jogging on level 9, followed by an intense 30 minute cycle, you’ll burn about 2000kJ (or about 500cal). So if you then decide to treat yourself to a latte and a muffin (2500kJ) you’ve really wasted your hard work. Most people think the food they eat is great, but they may be eating too much, not enough, making poor snack choices, or gaining extra kilojoules from other bad habits.
Losing weight is actually very simple. You need to burn more than you consume. This amount is different for everyone, so following a diet or cutting down on fat is not necessarily going to help you just because your friend lost weight following it.
This amount you need to burn is known as your basal metabolic rate (or BMR). Factors influencing your BMR include age, gender, height, weight, lean muscle mass and genetics. A lot of these are out of your control, but increasing your lean muscle will increase you BMR. The higher your BMR, the more fuel your body needs to function. Your body needs fuel to keep everything working properly, like for breathing, metabolism, digestion, temperature regulation, and the like. Also, by increasing your BMR, your body has to work harder when you are doing nothing, to keep your lean mass healthy, so it’s a win-win situation.
Your eating patterns should be specific to you, your lifestyle and your goals, so keep that in mind when you next find yourself thinking of dieting. Better yet, see a qualified nutritionist to sort it out for you!
Sunday, September 12, 2010
Shop Time!
Shop Til You Drop is out today, Monday 13th. Check out page 217 for my verdict on the best refreshment when water just won't cut it...
Tuesday, September 7, 2010
Do you have balance?
New research by GU Health has found that only 6% of the population believe they have a balanced lifestyle. The classic recommendation of 8-8-8 (8 hours work, 8 hours rest,8 hours play) has never been harder to achieve.
It is not always possible to have an ideal balance in our lives, but it is important to be organised and aim to provide your body with the nourishment it needs.
It is not always possible to have an ideal balance in our lives, but it is important to be organised and aim to provide your body with the nourishment it needs.
- Make rest a priority. Sleep is crucial for good health for so many reasons, and most people put it last on their list. Set a bedtime and stick to it.
- Exercise! And make it part of your 'play' time. Group exercise or training with a friend/partner is perfect - especially with summer coming up!
- Organise you day/week/month. You will be more motivated and productive if you have structure in your life. Weekly shops for your fresh foods, sorting out your meals and having healthy snack available will be hugely beneficial in getting the nutrition side of things on the right track.
If your day doesn't turn out the way you planned, you can just start again the next day! Balance will be the key to living well and good health.
Tuesday, August 31, 2010
NUMBER CRUNCHER!
420
Research from the Journal of the American Medical Assoiciation has found that this is the amount of minutes of moderate intensity exercise needed per week to maintain your weight without altering your diet! So healthy food choices are the key to weight loss, along with some effective exercise too!
Research from the Journal of the American Medical Assoiciation has found that this is the amount of minutes of moderate intensity exercise needed per week to maintain your weight without altering your diet! So healthy food choices are the key to weight loss, along with some effective exercise too!
Monday, August 30, 2010
Are you getting enough fibre?
We’ve all heard about the benefits of a high fibre diet including feeling fuller for longer, improving digestive health, reducing cholesterol levels and even reducing the risk of bowel cancer. So what is fibre exactly?
Fibre comes from plant materials, therefore animal products, like meat, dairy and eggs, do not contain any fibre. It is a material that our bodies cannot breakdown or absorb. Most people do not consume enough fibre in their diets as it is recommended we consume about 30g of fibre daily to keep our bodies, and digestive system especially, working properly. This doesn’t necessarily mean we all need to start the day with a huge bowl of All Bran! A balanced diet will provide you with plenty of fibre to keep your body happy. Below is a list of fibre sources so you can reach this recommended amount each day:
Fibre in Food (in grams)
1 bowl of porridge made with water = 3.1
50g red kidney beans = 3.2
2 slices white bread = 2.1
2 slices dark rye bread = 6.3
100g white pasta = 3.5
100g wholemeal pasta = 13
1 large apple (with skin) = 5.1
50g dried apricots = 3.7
1 medium baked potato with skin = 3.8
1 cup steamed broccoli, snow peas, carrot, and green beans = 6.3
1 45g serving of Bran Plus = 20.4
3 weetbix = 5.4
1 cup Fibre Plus cereal = 6.1
50g chick peas = 3.8
Other things you can do to increase your fibre intake is to always leave the skin on fruits and vegetables, to incorporate fruit or vegetables at every meal and to have a couple of vegetarian dinners a week. Not only will this increase your fibre intake, but also leave your feeling much healthier and lighter.
A diet rich in wholegrains, fresh fruits and vegetables will allow you to reach this recommended daily amount quite easily. Incorporating 2 cups of steamed mixed vegetables into your dinner will provide you with over a third of the daily amount. From the table of foods listed, you can see that fibre is also quite abundant in breakfast cereals, which is why breakfast is so important!
Fibre comes from plant materials, therefore animal products, like meat, dairy and eggs, do not contain any fibre. It is a material that our bodies cannot breakdown or absorb. Most people do not consume enough fibre in their diets as it is recommended we consume about 30g of fibre daily to keep our bodies, and digestive system especially, working properly. This doesn’t necessarily mean we all need to start the day with a huge bowl of All Bran! A balanced diet will provide you with plenty of fibre to keep your body happy. Below is a list of fibre sources so you can reach this recommended amount each day:
Fibre in Food (in grams)
1 bowl of porridge made with water = 3.1
50g red kidney beans = 3.2
2 slices white bread = 2.1
2 slices dark rye bread = 6.3
100g white pasta = 3.5
100g wholemeal pasta = 13
1 large apple (with skin) = 5.1
50g dried apricots = 3.7
1 medium baked potato with skin = 3.8
1 cup steamed broccoli, snow peas, carrot, and green beans = 6.3
1 45g serving of Bran Plus = 20.4
3 weetbix = 5.4
1 cup Fibre Plus cereal = 6.1
50g chick peas = 3.8
Other things you can do to increase your fibre intake is to always leave the skin on fruits and vegetables, to incorporate fruit or vegetables at every meal and to have a couple of vegetarian dinners a week. Not only will this increase your fibre intake, but also leave your feeling much healthier and lighter.
A diet rich in wholegrains, fresh fruits and vegetables will allow you to reach this recommended daily amount quite easily. Incorporating 2 cups of steamed mixed vegetables into your dinner will provide you with over a third of the daily amount. From the table of foods listed, you can see that fibre is also quite abundant in breakfast cereals, which is why breakfast is so important!
Monday, August 23, 2010
Supermarket Tours
Dynamic Nutrition is now running supermarket tours for everyone!
Shopping trips with a qualified Nutritionist takes the guesswork out of your weekly shop and ensures that you and your family can get maximum nutrients from everyday foods. These hour sessions take you through the aisles of the supermarket to show you what to buy and what you should avoid, as well as healthy tips for meals and snacks!
Contact Kirsty at kirsty@dynamicnutrition.com.au for more information!
Shopping trips with a qualified Nutritionist takes the guesswork out of your weekly shop and ensures that you and your family can get maximum nutrients from everyday foods. These hour sessions take you through the aisles of the supermarket to show you what to buy and what you should avoid, as well as healthy tips for meals and snacks!
Contact Kirsty at kirsty@dynamicnutrition.com.au for more information!
Sunday, August 8, 2010
What's in Season?
Here's the produce at it's peak in early August, what to look for when buying, and how to eat it!
ZUCCHINI
When buying Zucchini, select glossy, blemish free skin. Avoid zucchini that show any soft spots or signs of withering. Zucchini are an excellent source of vitamin C and are low in sodium.
MANDARINS
Varieties available this month are Imperial, Murcot and Ellendale. Mandarins are a member of the citrus family; they have 8-10 segments, a glossy orange skin, and soft flesh with less pith than oranges. They are easy to peel and have a sweet acidic flavour. They are an excellent source of vitamin C and a useful source of dietary fibre.
Mandarins are best eaten fresh. They also lend themselves to many dishes such as fruit and savoury salads, cakes, desserts, cocktails and meat dishes. They are a wonderful addition to children’s lunch boxes because they are easy to peel and break easily into segments and do not require any cling wrapping.
EGGPLANT
Queensland Eggplant or Aubergine is of excellent quality this month; they are a good source of dietary fibre and contain vitamin C and potassium. There two varieties available -
Long Tom - slender elongated, cucumber shaped
Black Bell - pear shaped When purchasing Eggplant choose fruit which is firm, heavy in comparison to size and has a dark and shiny skin with a fresh green stalk. The skin must have a uniform, rich purple colour, free from scars and cuts.
Eggplant can be fried, baked, boiled, steamed or grilled. They are excellent when stuffed with meat or sautéed in olive oil and cooked with tomato paste. Eggplant Lasagne is a favourite with children and eggplant dip or Baba Ghanoush is a popular, healthy appetizer.
CABBAGE
Savoy - this variety have crinkled leaves and a loosely formed head. They are yellow/green in colour and are slightly sweet in flavour.
Green - also known as domestic cabbage. They have a loosely formed head; the leaves are crumpled, curled and brittle and they do not overlap. They are cream/white/green in colour. Red - has smooth leaves which are a purple/red colour and an oval head. Cabbages are an excellent source of vitamin C and dietary fibre. Cabbage is a very versatile vegetable used raw in salads such as coleslaw, or it may be pickled. When cooking cabbage, smaller pieces will cook faster and the faster it cooks the more flavour and nutrient that are retained.
TAMARILLO
Tamarillos are egg-shape pointed at both ends, with deep red smooth skin and orange/red flesh. The flavour of the tamarillo pulp is like a combination of tomato and passionfruit. Enjoy fresh or halved, seasoned and grilled for 10-15 minutes and served as a vegetable. Use as an ingredient in a stuffing for roast lamb or to make jams, chutneys and sauces.
WITLOF
Red and White Witlof are in good supply this month. Related to the lettuce, endive, artichoke and raddichio. Witlof has narrow, elongated bulbous clusters of leaves 15cm in height and 5cm in diameter. Select fresh, clean leaves that are creamy white to light yellow, with no signs of decay or wilting. Wash in cold water and dry. Trim the base and use leaves whole or sliced uncooked in salads. Witlof can be cooked by steaming, boiling or microwaving.
KIWIFRUIT
Hayward - Green kiwifruit are the size of an egg and have thin, fuzzy brown skin. They have emerald green juicy flesh and have small black, edible seeds dispersed throughout the pulp.
Gold - Gold kiwifruit are similar in size and shape to green kiwifruit, but are hairless and have yellow flesh. They are sweet to taste and have a light tropical flavour. Kiwifruit are an excellent source of vitamin C (one serving of kiwifruit has 240% of the recommended daily intake of vitamin C), and a good source of potassium, folate and dietary fibre. Firm fruit will ripen naturally at room temperature, not in the refrigerator.
PARSNIP
Parsnips are related to carrot, celery and parsley. They have a tapered root similar to carrot and have a creamy/white skin and flesh with a leafy top. Parsnip is an excellent source of vitamin C and is good source of dietary fibre and folic acid.
PEARS
Pears are an excellent source of Vitamin C and a very good source of dietary fibre. Handle pears carefully to avoid bruising and store in the refrigerator crisper for 3-4 days, then mature at room temperature. New season Victorian Pears which are available this month are -
Beurre Bosc - a medium to large dessert variety, the skin is a brown russet colour, fruit is elongated with a long tapering neck and the flesh is white and juicy.
Packham - a medium to large dessert variety, the skin colour is green, changing to a light yellow when ripe and the flesh is white, juicy and sweet.
Corella - squat and conical in shape and light green in colour, the skin has a shiny glow, which may carry a light pinkish blush. The flesh is yellowish and very sweet and juicy.
D'Anjou - maroon-red in colour with yellow mottling more prominent near the base, very juicy with a fine white flesh. Good for eating fresh or in fruit salads.
CELERY
Celery is an excellent source of vitamin C. It is a very good source of dietary fibre potassium, folate, and vitamin B6. Celery grows to a height of 30 to 33cm and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the centre are called the heart and is the most tender part.
Information from Market Update
ZUCCHINI
When buying Zucchini, select glossy, blemish free skin. Avoid zucchini that show any soft spots or signs of withering. Zucchini are an excellent source of vitamin C and are low in sodium.
MANDARINS
Varieties available this month are Imperial, Murcot and Ellendale. Mandarins are a member of the citrus family; they have 8-10 segments, a glossy orange skin, and soft flesh with less pith than oranges. They are easy to peel and have a sweet acidic flavour. They are an excellent source of vitamin C and a useful source of dietary fibre.
Mandarins are best eaten fresh. They also lend themselves to many dishes such as fruit and savoury salads, cakes, desserts, cocktails and meat dishes. They are a wonderful addition to children’s lunch boxes because they are easy to peel and break easily into segments and do not require any cling wrapping.
EGGPLANT
Queensland Eggplant or Aubergine is of excellent quality this month; they are a good source of dietary fibre and contain vitamin C and potassium. There two varieties available -
Long Tom - slender elongated, cucumber shaped
Black Bell - pear shaped When purchasing Eggplant choose fruit which is firm, heavy in comparison to size and has a dark and shiny skin with a fresh green stalk. The skin must have a uniform, rich purple colour, free from scars and cuts.
Eggplant can be fried, baked, boiled, steamed or grilled. They are excellent when stuffed with meat or sautéed in olive oil and cooked with tomato paste. Eggplant Lasagne is a favourite with children and eggplant dip or Baba Ghanoush is a popular, healthy appetizer.
CABBAGE
Savoy - this variety have crinkled leaves and a loosely formed head. They are yellow/green in colour and are slightly sweet in flavour.
Green - also known as domestic cabbage. They have a loosely formed head; the leaves are crumpled, curled and brittle and they do not overlap. They are cream/white/green in colour. Red - has smooth leaves which are a purple/red colour and an oval head. Cabbages are an excellent source of vitamin C and dietary fibre. Cabbage is a very versatile vegetable used raw in salads such as coleslaw, or it may be pickled. When cooking cabbage, smaller pieces will cook faster and the faster it cooks the more flavour and nutrient that are retained.
TAMARILLO
Tamarillos are egg-shape pointed at both ends, with deep red smooth skin and orange/red flesh. The flavour of the tamarillo pulp is like a combination of tomato and passionfruit. Enjoy fresh or halved, seasoned and grilled for 10-15 minutes and served as a vegetable. Use as an ingredient in a stuffing for roast lamb or to make jams, chutneys and sauces.
WITLOF
Red and White Witlof are in good supply this month. Related to the lettuce, endive, artichoke and raddichio. Witlof has narrow, elongated bulbous clusters of leaves 15cm in height and 5cm in diameter. Select fresh, clean leaves that are creamy white to light yellow, with no signs of decay or wilting. Wash in cold water and dry. Trim the base and use leaves whole or sliced uncooked in salads. Witlof can be cooked by steaming, boiling or microwaving.
KIWIFRUIT
Hayward - Green kiwifruit are the size of an egg and have thin, fuzzy brown skin. They have emerald green juicy flesh and have small black, edible seeds dispersed throughout the pulp.
Gold - Gold kiwifruit are similar in size and shape to green kiwifruit, but are hairless and have yellow flesh. They are sweet to taste and have a light tropical flavour. Kiwifruit are an excellent source of vitamin C (one serving of kiwifruit has 240% of the recommended daily intake of vitamin C), and a good source of potassium, folate and dietary fibre. Firm fruit will ripen naturally at room temperature, not in the refrigerator.
PARSNIP
Parsnips are related to carrot, celery and parsley. They have a tapered root similar to carrot and have a creamy/white skin and flesh with a leafy top. Parsnip is an excellent source of vitamin C and is good source of dietary fibre and folic acid.
PEARS
Pears are an excellent source of Vitamin C and a very good source of dietary fibre. Handle pears carefully to avoid bruising and store in the refrigerator crisper for 3-4 days, then mature at room temperature. New season Victorian Pears which are available this month are -
Beurre Bosc - a medium to large dessert variety, the skin is a brown russet colour, fruit is elongated with a long tapering neck and the flesh is white and juicy.
Packham - a medium to large dessert variety, the skin colour is green, changing to a light yellow when ripe and the flesh is white, juicy and sweet.
Corella - squat and conical in shape and light green in colour, the skin has a shiny glow, which may carry a light pinkish blush. The flesh is yellowish and very sweet and juicy.
D'Anjou - maroon-red in colour with yellow mottling more prominent near the base, very juicy with a fine white flesh. Good for eating fresh or in fruit salads.
CELERY
Celery is an excellent source of vitamin C. It is a very good source of dietary fibre potassium, folate, and vitamin B6. Celery grows to a height of 30 to 33cm and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the centre are called the heart and is the most tender part.
Information from Market Update
Sunday, August 1, 2010
Product Showdown
My first product review is for low fat, no added sugar yoghurts.
Generally, these types of yoghurt are full of thickners, artificial sweeteners and other nasties, so I have chosen 2 newer varieties: Yoplait Forme Satisfy and Tamar Valley - No added cane sugar varieties. I have chosen the strawberry variety in both options, and ate both for my afternoon snack one day after each other.
Yoplait Forme Satisfy Strawberry 100g contains:
210kJ
5.5g protein
0.1g total fat
6.6g sugar
2.6g dietary fibre
179mg calcium
This yoghurt has added fibre, and has no fat. Although this variety is a much better option for health than the regular Forme, it still has a few additives and artificial sweeteners. The added fibre is quite good because Australians rarely meet their daily fibre needs of 25-30g per day. The taste is ok, but does taste a bit artificial. Filled me up for about 2 hours, but then I felt like eating again.
Tamar Valley No Added Sugar Strawberry 100g contains:
278kJ
5.6g protein
1.6g total fat
4.8g sugar
178mg calcium
New addition to the Tamar Valley products. Does have a small amount of fat, and a few more kJs, but less sugar than the Forme Satisfy. This product is much more natural and I found it was more tasty and satisfying. Although no added fibre, I was full right up until dinnertime. I think the thicker consistancy added to this, and I would much rather eat products as close to nature as possible.
Both choices have good points, but I much prefer the ingredients and the satisfaction of the Tamar Valley yoghurts. Be interested to hear your thoughts!
Generally, these types of yoghurt are full of thickners, artificial sweeteners and other nasties, so I have chosen 2 newer varieties: Yoplait Forme Satisfy and Tamar Valley - No added cane sugar varieties. I have chosen the strawberry variety in both options, and ate both for my afternoon snack one day after each other.
Yoplait Forme Satisfy Strawberry 100g contains:
210kJ
5.5g protein
0.1g total fat
6.6g sugar
2.6g dietary fibre
179mg calcium
This yoghurt has added fibre, and has no fat. Although this variety is a much better option for health than the regular Forme, it still has a few additives and artificial sweeteners. The added fibre is quite good because Australians rarely meet their daily fibre needs of 25-30g per day. The taste is ok, but does taste a bit artificial. Filled me up for about 2 hours, but then I felt like eating again.
Tamar Valley No Added Sugar Strawberry 100g contains:
278kJ
5.6g protein
1.6g total fat
4.8g sugar
178mg calcium
New addition to the Tamar Valley products. Does have a small amount of fat, and a few more kJs, but less sugar than the Forme Satisfy. This product is much more natural and I found it was more tasty and satisfying. Although no added fibre, I was full right up until dinnertime. I think the thicker consistancy added to this, and I would much rather eat products as close to nature as possible.
Both choices have good points, but I much prefer the ingredients and the satisfaction of the Tamar Valley yoghurts. Be interested to hear your thoughts!
Wednesday, July 14, 2010
Tools of the Trade
Eating a healthy, balanced diet not only comes down to making the right food choices, but also being organised and prepared! Whether it is having great containers to bring your food to work in, organisation in your pantry or keeping food fresh in the fridge, Tupperware products tick all the boxes. I asked Belinda to write some information to include on my site, and as an added bonus, Belinda can drop off orders straight to Genesis Southbank, so you can pick up your goodies!
My name is Belinda Lee and I am one of Kirsty’s success stories. After working on a healthier way of eating with Kirsty I lost and have kept off the kilos.
I’ve recently started a part-time business as a Tupperware demonstrator and Kirsty and I have been talking about all the products that can help when you are focused on healthy eating.
From the old favourite Heat 'N' Eat sets for reheating healthy leftovers, to the ever-popular FridgeSmart series for storing fruit and vegetables for longer, there are hundreds of products to make life easier and more fun!
If you’d like to receive a catalogue, place an order, or need my assistance with any replacements under Tupperware’s lifetime guarantee, please contact me by phone or email (details below).
But if you’d like to get a whole heap of free Tupperware, talk to me about hosting a party of your own. You don’t need a lot of people to have a great party, and it’s a perfect excuse for a mid-winter get-together.
Tupperware are offering some amazing host bonuses in July (double the free stuff!) so now is the time to talk to me.
I look forward to featuring a new product on Kirsty’s blog each month and working with her on some fabulous competitions… stay tuned.
My name is Belinda Lee and I am one of Kirsty’s success stories. After working on a healthier way of eating with Kirsty I lost and have kept off the kilos.
I’ve recently started a part-time business as a Tupperware demonstrator and Kirsty and I have been talking about all the products that can help when you are focused on healthy eating.
From the old favourite Heat 'N' Eat sets for reheating healthy leftovers, to the ever-popular FridgeSmart series for storing fruit and vegetables for longer, there are hundreds of products to make life easier and more fun!
If you’d like to receive a catalogue, place an order, or need my assistance with any replacements under Tupperware’s lifetime guarantee, please contact me by phone or email (details below).
But if you’d like to get a whole heap of free Tupperware, talk to me about hosting a party of your own. You don’t need a lot of people to have a great party, and it’s a perfect excuse for a mid-winter get-together.
Tupperware are offering some amazing host bonuses in July (double the free stuff!) so now is the time to talk to me.
I look forward to featuring a new product on Kirsty’s blog each month and working with her on some fabulous competitions… stay tuned.
Friday, July 9, 2010
Boost your energy levels
When it comes to our energy levels on a day to day basis, most people tend to accept the way they feel is normal for them. It is common for people to feel not sick, nor well, just functioning at 50%, going ahead with daily tasks. Diet can play a huge role in changing this way of life and providing you with more energy and get up and go.
This feeling of tiredness and lethargy can be caused by the mechanisms involved in energy production not working effectively. This, in turn, slows everything else down and results in low energy levels for both mental and physical performance. We should all be capable of having a good night sleep and waking up refreshed in the morning. So what things can we do to increase our energy levels?
- Improve sleep patterns. Obviously this is easier said than done, but is the most crucial part of improving energy levels and feeling refreshed after rest. We want to aim to go to bed and rise at a similar time each day – including weekends. This enables our body clock to function well and to provide us with an efficient sleep cycle. Anywhere from 7 to 9 hours is necessary, but this depends on the individual.
- Regular exercise. Aim for at least 30 minutes on most days to improve energy production mechanisms.
- Drink plenty of water! The majority of our cells are made up of water, so it shouldn’t come as a surprise that it is essential to have enough in our diet. Aim for 2 litres, plus more when exercising, when drinking coffee and alcohol and when the weather heats up. Dehydration is a major cause of fatigue and low energy levels so drink a glass of water before you turn to the coffee and chocolate!
- Include mainly low GI carbohydrates in the diet including wholegrain breads, pasta and brown or basmati rice to minimise large drops and rises in blood sugar levels. They also provide a sustained release of energy to keep you going for longer. Incorporate a protein source into every meal. This reduces the rate of glucose absorption into the bloodstream and gives you an even energy release.
- Limit alcohol and caffeinated drinks. 2 cups of coffee a day should be the absolute maximum, as caffeine can leave you feeling energetic for a while, but after its effects wear off, you can feel just as bad, if not worse, than you did beforehand. Both caffeine and alcohol can leave you dehydrated, which may be another factor in your low energy levels.
- Ensure your diet is rich in B vitamins, which help convert the foods we eat into energy. Try to include lots of wholegrains, legumes, green leafy vegetables, lean meats and eggs to your diet to make sure you are getting enough of these important nutrients.
- Magnesium is a mineral that is also very important in energy production and involved in the breakdown of glycogen. Magnesium is found in most of the foods that B vitamins are found in, so increase your intake of green leafy vegetables, nuts and wholegrains.
Stop using the cold weather as an excuse for a poor diet and not exercising! Get energised and keep making good choices.
This feeling of tiredness and lethargy can be caused by the mechanisms involved in energy production not working effectively. This, in turn, slows everything else down and results in low energy levels for both mental and physical performance. We should all be capable of having a good night sleep and waking up refreshed in the morning. So what things can we do to increase our energy levels?
- Improve sleep patterns. Obviously this is easier said than done, but is the most crucial part of improving energy levels and feeling refreshed after rest. We want to aim to go to bed and rise at a similar time each day – including weekends. This enables our body clock to function well and to provide us with an efficient sleep cycle. Anywhere from 7 to 9 hours is necessary, but this depends on the individual.
- Regular exercise. Aim for at least 30 minutes on most days to improve energy production mechanisms.
- Drink plenty of water! The majority of our cells are made up of water, so it shouldn’t come as a surprise that it is essential to have enough in our diet. Aim for 2 litres, plus more when exercising, when drinking coffee and alcohol and when the weather heats up. Dehydration is a major cause of fatigue and low energy levels so drink a glass of water before you turn to the coffee and chocolate!
- Include mainly low GI carbohydrates in the diet including wholegrain breads, pasta and brown or basmati rice to minimise large drops and rises in blood sugar levels. They also provide a sustained release of energy to keep you going for longer. Incorporate a protein source into every meal. This reduces the rate of glucose absorption into the bloodstream and gives you an even energy release.
- Limit alcohol and caffeinated drinks. 2 cups of coffee a day should be the absolute maximum, as caffeine can leave you feeling energetic for a while, but after its effects wear off, you can feel just as bad, if not worse, than you did beforehand. Both caffeine and alcohol can leave you dehydrated, which may be another factor in your low energy levels.
- Ensure your diet is rich in B vitamins, which help convert the foods we eat into energy. Try to include lots of wholegrains, legumes, green leafy vegetables, lean meats and eggs to your diet to make sure you are getting enough of these important nutrients.
- Magnesium is a mineral that is also very important in energy production and involved in the breakdown of glycogen. Magnesium is found in most of the foods that B vitamins are found in, so increase your intake of green leafy vegetables, nuts and wholegrains.
Stop using the cold weather as an excuse for a poor diet and not exercising! Get energised and keep making good choices.
Sunday, July 4, 2010
Eat well @ Freshwater Place
The lovely crew at Chelsea's in Freshwater Place have just started selling some warm salads, with recipes provided by yours truly! I am very excited because I know what has been put into these recipes - and I know that they are all between 1000-2000kJ per seve! So important for weight management, so get down there and try it out!
Thanks to all who have commented on my Blog... means a lot to know that people are listening :)
Stay well all!
Thanks to all who have commented on my Blog... means a lot to know that people are listening :)
Stay well all!
Tuesday, June 29, 2010
Blood Type Diets
You may have noticed that there is a lot of buzz about blood type diets in the media lately. The theory of blood type diets came from Dr James D’Adamo, who thought that because all people are different, they should not be consuming the same foods. Obviously, when a diet suits an individuals needs, then it is not only easier to live by, but may also be more beneficial. He pondered that there had to be a reason why some people might lose a large amount of weight sticking to a certain diet, whilst others adhering to the exact same eating plan fail to lose any weight whatsoever. To test this theory, Dr D’Adamo gave individuals of different blood types different diets, and tested their reactions.
What were the findings?
Type A blood types performed poorly on high protein diets, but did well with lots of vegetable protein – such as tofu and soy. Interestingly, dairy products produced a large amount of mucous production in A blood types. When it came to exercise, high intensity activity caused fatigue quite quickly, whereas lighter forms of exercise, such as yoga, made them feel more energetic and alert.
Type O blood types performed well on high protein diets and felt invigorated when performing high intensity, short burst interval exercises.
So what did further research find?
O is for Old – has been around the longest, so also known as the ‘hunter’ blood type. Protein was the main fuel, therefore digestive processes were tailored to a high meat intake. O types have a ‘hardy’ digestive tract with an overactive immune system. This type responds best with stress – which can be attributed to high intensity interval training. This blood type requires an efficient metabolism to stay lean and energetic. O blood types are also unfortunately the best at storing fat, so fatty foods and refined carbohydrates need to be limited.
A is for Agrarian – initially appeared in Asia/Middle East and is based on cultivation of grains and more farming. This blood type has a better tolerance to grains, and therefore is better at digesting plant foods than animal products. It is also said that A types need to take on an organic, natural diet, as they have poorer immune function than those with O blood type.
B is for Balance – developed after the A blood type, originating in the Himalayan Highlands (Pakistan and India), suggests that B types should enjoy everything in balance, but limit things like wheat, corn, tomato, and peanuts. These foods are thought to effect metabolism and can make the digestive system sluggish. Chicken should be enjoyed occasionally, with red lean meats the preferred protein component of the diet. Exercise should involve the mind as well as the body.
AB is for Modern – people with this blood type (less than 5% of the population) have been found to inherit qualities from both A and B blood types. They often have a lower concentration of stomach acid than other blood types, so red meat can be problematic. Foods that are considered beneficial include seafood, dairy, tofu and green vegetables.
What does this all mean?
As we all know, anything referred to as a ‘diet’ is probably going to be hard to stick to. There are certain aspects of each blood type diet that will always promote weight loss. Obviously, eating lots of vegetables and seeds and cutting out fatty meats is going to aid weight loss in all individuals. Balance is the key to good health, so while these diets may help you lose weight, no eating plan should cut out entire groups of foods. You’re best to stick to a healthy diet with plenty of fresh fruits, vegetables, lean proteins and wholegrains to not only lose weight, but to promote healthy eating for life.
Email me at kirsty@dynamicnutrition.com.au if you want some more information, or have any other questions.
What were the findings?
Type A blood types performed poorly on high protein diets, but did well with lots of vegetable protein – such as tofu and soy. Interestingly, dairy products produced a large amount of mucous production in A blood types. When it came to exercise, high intensity activity caused fatigue quite quickly, whereas lighter forms of exercise, such as yoga, made them feel more energetic and alert.
Type O blood types performed well on high protein diets and felt invigorated when performing high intensity, short burst interval exercises.
So what did further research find?
O is for Old – has been around the longest, so also known as the ‘hunter’ blood type. Protein was the main fuel, therefore digestive processes were tailored to a high meat intake. O types have a ‘hardy’ digestive tract with an overactive immune system. This type responds best with stress – which can be attributed to high intensity interval training. This blood type requires an efficient metabolism to stay lean and energetic. O blood types are also unfortunately the best at storing fat, so fatty foods and refined carbohydrates need to be limited.
A is for Agrarian – initially appeared in Asia/Middle East and is based on cultivation of grains and more farming. This blood type has a better tolerance to grains, and therefore is better at digesting plant foods than animal products. It is also said that A types need to take on an organic, natural diet, as they have poorer immune function than those with O blood type.
B is for Balance – developed after the A blood type, originating in the Himalayan Highlands (Pakistan and India), suggests that B types should enjoy everything in balance, but limit things like wheat, corn, tomato, and peanuts. These foods are thought to effect metabolism and can make the digestive system sluggish. Chicken should be enjoyed occasionally, with red lean meats the preferred protein component of the diet. Exercise should involve the mind as well as the body.
AB is for Modern – people with this blood type (less than 5% of the population) have been found to inherit qualities from both A and B blood types. They often have a lower concentration of stomach acid than other blood types, so red meat can be problematic. Foods that are considered beneficial include seafood, dairy, tofu and green vegetables.
What does this all mean?
As we all know, anything referred to as a ‘diet’ is probably going to be hard to stick to. There are certain aspects of each blood type diet that will always promote weight loss. Obviously, eating lots of vegetables and seeds and cutting out fatty meats is going to aid weight loss in all individuals. Balance is the key to good health, so while these diets may help you lose weight, no eating plan should cut out entire groups of foods. You’re best to stick to a healthy diet with plenty of fresh fruits, vegetables, lean proteins and wholegrains to not only lose weight, but to promote healthy eating for life.
Email me at kirsty@dynamicnutrition.com.au if you want some more information, or have any other questions.
Tuesday, June 22, 2010
Maintain My Weight Loss!
Here is a great tool for you all to help you with your weight loss journey. Nicki from maintainmyweightloss.com has created her website, with lots of helpful resources and recipes. My favourite part is that all recipes contain their nutritional content, so you know exactly what you are eating and how many kiljoules you will be consuming! Very helpful if you're trying to burn more than what you are consuming! Have a look:
www.maintainmyweightloss.com
www.maintainmyweightloss.com
Monday, June 21, 2010
Lunchtime Rut!
From my experiences, the meal that most clients struggle with is lunch. Not only will a nutritious lunch provide many health benefits because of the high vitamin and mineral content, but it will also set you up for the rest of the day and prevent the dreaded 3.30-itis!!
Bringing lunch from home is always going to be the best option when it comes to making healthy choices. When you buy your lunch, serving sizes are usually too generous, you’re never really sure what you're getting, and it can also be very pricey! Many things you can bring for lunch can be prepared the night before, so saying you have no time in the morning is no excuse. Try some of the following lunch ideas:
- Salad with a protein source – these don’t have to be boring! And as an added bonus, you will be adding up to 3 serves of vegetables to your day. Try a mix of dark green leafies, tomato, grated carrot, cucumber, capsicum, spring onion, avocado, with a tin of flavoured tuna or 4-bean mix. The protein will keep you fuller for longer.
- Wholegrain wraps – fill with lots of salad vegetables and chicken, tuna or lean ham off the bone to fill you up.
- Leftovers – your body needs energy most during the day when you’re out and about, so don’t be afraid to have your biggest meal at lunchtime. Pasta stirred through a tomato based sauce with chopped up vegetables is a perfect lunch, can be served hot or cold, and will give you plenty of energy for the afternoon.
- Frittatas/quiches – easy to cook a big slice to feed a few family members, or feed yourself for a couple of days. The combination of egg, noodles and vegetables provide a good mix of nutrients.
Bringing lunch from home is always going to be the best option when it comes to making healthy choices. When you buy your lunch, serving sizes are usually too generous, you’re never really sure what you're getting, and it can also be very pricey! Many things you can bring for lunch can be prepared the night before, so saying you have no time in the morning is no excuse. Try some of the following lunch ideas:
- Salad with a protein source – these don’t have to be boring! And as an added bonus, you will be adding up to 3 serves of vegetables to your day. Try a mix of dark green leafies, tomato, grated carrot, cucumber, capsicum, spring onion, avocado, with a tin of flavoured tuna or 4-bean mix. The protein will keep you fuller for longer.
- Wholegrain wraps – fill with lots of salad vegetables and chicken, tuna or lean ham off the bone to fill you up.
- Leftovers – your body needs energy most during the day when you’re out and about, so don’t be afraid to have your biggest meal at lunchtime. Pasta stirred through a tomato based sauce with chopped up vegetables is a perfect lunch, can be served hot or cold, and will give you plenty of energy for the afternoon.
- Frittatas/quiches – easy to cook a big slice to feed a few family members, or feed yourself for a couple of days. The combination of egg, noodles and vegetables provide a good mix of nutrients.
Sunday, May 23, 2010
Food Inc.
Over the weekend, I saw a fantastic documentary called Food Inc at the movies. It was based in America and showed the processing from farm to supermarket. Although the food industry in the U.S is a bit different to here (thank goodness!), it was a really good insight into how unaware people are of what happens to their food before they eat it!
It is actually quite scary how much the food industry controls what we see and know about the foods we eat, and the amount of processing that goes on is terrible. We are lucky in Australia, as our produce is quite easy to obtain and out fast food isn't as cheap, but there are still so many excuses as to why people can't eat healthy.
Food Inc showed us a family who lived off 'food' from drive thru's, because it was cheaper and more convenient than cooking meals or buying fruits and vegetables. Not only is this incredibly high in calories, but also poisons added in the processing of these foods. The couldn't justify paying for fresh food because they had to pay for medications to control various lifestyle illnesses.
It should be made compulsory for everyone to see this film. At the least, we can appreciate how much better we have it in Australia. But it will definately change the way you think about your food choices!
It is actually quite scary how much the food industry controls what we see and know about the foods we eat, and the amount of processing that goes on is terrible. We are lucky in Australia, as our produce is quite easy to obtain and out fast food isn't as cheap, but there are still so many excuses as to why people can't eat healthy.
Food Inc showed us a family who lived off 'food' from drive thru's, because it was cheaper and more convenient than cooking meals or buying fruits and vegetables. Not only is this incredibly high in calories, but also poisons added in the processing of these foods. The couldn't justify paying for fresh food because they had to pay for medications to control various lifestyle illnesses.
It should be made compulsory for everyone to see this film. At the least, we can appreciate how much better we have it in Australia. But it will definately change the way you think about your food choices!
Monday, April 26, 2010
Staying Healthy for Winter
Boosting Immunity
The cold and flu season seems to begin earlier each year, with people already taking sickies and it's only April! So what can you do to bump up your immune system and prevent getting sick in the first place?
6. Smokers should avoid cigarettes or try to cut back as much as possible, as cigarette smoking uses up the important antioxidant vitamins (especially vitamin C). By removing smoking from ones lifestyle, you can allow the vitamins to be used where they are most needed (for fighting off infections!).
7. Garlic has great anti bacterial and anti inflammatory properties so use it in cooking as much as possible to fight off any bugs in your system.
8. Try to get as much sleep as possible! Our bodies are able to eliminate bugs and heal best when we sleep. Don’t try and fight off a virus by staying up or working when your body needs the rest.
What's in season?? The best buys for this week:
Green beans
Machine harvested green beans are a bargain, but use quickly as they do not keep as well as hand harvested beans.
Brussels Sprouts
Full of antioxidants and a great buy this week.
Asian Greens
Quick cooking, easy to prepare and delicately flavoured bok choy, pak choy, choy sum and gai lum are extra good value this week.
Beetroot
Vibrantly coloured fresh beetroot is delicious eaten raw or cooked. Add julienne pieces to salads for colour and a delightful nutty flavour, or try roasting and adding to a vegetable risotto. Fresh beetroot is a good source of iron.
Mushrooms
Bag up a kilo of firm and flavoursome Windsor grown mushrooms - they're a good source of Vitamin B12.
Broccoli
Broccoli will deteriorate quickly if it is not stored correctly. The best way to store broccoli is to keep it dry. Store refrigerated in vented plastic bag.
Cabbage
Green cabbage is a good buy this week - chop finely and add to salads or throw into a stir fry.
Chestnuts
Australian-grown chestnuts are a delicious treat. Chestnuts can be baked, microwaved, roasted, grilled, barbecued or boiled.
Leeks
Leeks are ideal for flavouring soups, casseroles, flans, pies and vegetable dishes. Split and fan leeks, then wash, under running water to dislodge and soil.
Pumpkin
An abundant supply of Jap pumpkins means that this week they are cheaper - keep in mind that prices can double if pumpkins are sold in halves or wedges.
Grapefruit
Sweet eating red grapefruit from Western Australia and Queensland are well priced. Use red grapefruit segments in a salsa, its salmon red colour and tangy flavour would be perfect teamed with avocado, green onions and chopped coriander.
Custard Apple
The soft, white pulp of custard apples is deliciously sweet. Scoop out the flesh with a spoon, discard seeds and enjoy as a snack or combine with citrus or passionfruit for an easy dessert.
Pears
Juicy Beurre Bosc, Red Sensation, Packham and Corella pears make an ideal snack or a sensational dessert and are a great source of fibre.
Mandarins
Mandarins are a versatile, tangy, fruit with a distinctive flavour that and can be used in the same way as oranges. Mandarins make a delicious and juicy snack food and are ideal for children school lunch boxes. Small quantities of Daisy mandarins have started to appear in store.
Apples
There is a fabulous select of apples in store. Choice from Fuji, Pink lady, Jazz, Bonza, Delicious, Golden Delicious, Braeburn and Granny Smith.
Persimmon
Heart-shaped Knightingale persimmons are a good buy. Unripe fruit is very astringent so wait until the fruit is soft and translucent and you will be rewarded by the powerful, sweet flavour and an extra juicy texture
Information from http://www.thefoodcoach.com.au/
The cold and flu season seems to begin earlier each year, with people already taking sickies and it's only April! So what can you do to bump up your immune system and prevent getting sick in the first place?
1. Exercise!!! Just because it’s cold outside, doesn’t mean you should decrease your physical activity levels. Exercise is important in reducing inflammation and helping to remove pathogens from the body by getting your blood pumping.
2. Fluid intake. Aim for 8 glasses of water a day to help flush out toxins from your body. Try having a glass as soon as you get up and one soon before you go to bed to boost your fluid intake.
3. Include plenty of fresh fruits and vegetables in your diet. We have all heard that vitamin C is important in preventing the cold and flu. Vitamin C is important for keeping our disease fighting cells working at their best. Aim for 2-3 pieces of fruit per day and 5 serves of vegetables to keep your vitamin and mineral intake as high as possible. Antioxidants we receive from our fruits and vegetables are also important for the immune system to respond quickly and effectively against pathogens that enter the body.
4. Zinc is an extremely important mineral when it comes to the immune system and many of us are already deficient. If our zinc levels are low, the immune system takes longer to react to a disease or infection. Zinc is generally found in protein containing foods such as red meat, poultry, seafood (especially oysters), eggs and wholegrains. Parsley is another rich source, so add it as a garnish wherever you can!
6. Smokers should avoid cigarettes or try to cut back as much as possible, as cigarette smoking uses up the important antioxidant vitamins (especially vitamin C). By removing smoking from ones lifestyle, you can allow the vitamins to be used where they are most needed (for fighting off infections!).
7. Garlic has great anti bacterial and anti inflammatory properties so use it in cooking as much as possible to fight off any bugs in your system.
8. Try to get as much sleep as possible! Our bodies are able to eliminate bugs and heal best when we sleep. Don’t try and fight off a virus by staying up or working when your body needs the rest.
What's in season?? The best buys for this week:
Green beans
Machine harvested green beans are a bargain, but use quickly as they do not keep as well as hand harvested beans.
Brussels Sprouts
Full of antioxidants and a great buy this week.
Asian Greens
Quick cooking, easy to prepare and delicately flavoured bok choy, pak choy, choy sum and gai lum are extra good value this week.
Beetroot
Vibrantly coloured fresh beetroot is delicious eaten raw or cooked. Add julienne pieces to salads for colour and a delightful nutty flavour, or try roasting and adding to a vegetable risotto. Fresh beetroot is a good source of iron.
Mushrooms
Bag up a kilo of firm and flavoursome Windsor grown mushrooms - they're a good source of Vitamin B12.
Broccoli
Broccoli will deteriorate quickly if it is not stored correctly. The best way to store broccoli is to keep it dry. Store refrigerated in vented plastic bag.
Cabbage
Green cabbage is a good buy this week - chop finely and add to salads or throw into a stir fry.
Chestnuts
Australian-grown chestnuts are a delicious treat. Chestnuts can be baked, microwaved, roasted, grilled, barbecued or boiled.
Leeks
Leeks are ideal for flavouring soups, casseroles, flans, pies and vegetable dishes. Split and fan leeks, then wash, under running water to dislodge and soil.
Pumpkin
An abundant supply of Jap pumpkins means that this week they are cheaper - keep in mind that prices can double if pumpkins are sold in halves or wedges.
Grapefruit
Sweet eating red grapefruit from Western Australia and Queensland are well priced. Use red grapefruit segments in a salsa, its salmon red colour and tangy flavour would be perfect teamed with avocado, green onions and chopped coriander.
Custard Apple
The soft, white pulp of custard apples is deliciously sweet. Scoop out the flesh with a spoon, discard seeds and enjoy as a snack or combine with citrus or passionfruit for an easy dessert.
Pears
Juicy Beurre Bosc, Red Sensation, Packham and Corella pears make an ideal snack or a sensational dessert and are a great source of fibre.
Mandarins
Mandarins are a versatile, tangy, fruit with a distinctive flavour that and can be used in the same way as oranges. Mandarins make a delicious and juicy snack food and are ideal for children school lunch boxes. Small quantities of Daisy mandarins have started to appear in store.
Apples
There is a fabulous select of apples in store. Choice from Fuji, Pink lady, Jazz, Bonza, Delicious, Golden Delicious, Braeburn and Granny Smith.
Persimmon
Heart-shaped Knightingale persimmons are a good buy. Unripe fruit is very astringent so wait until the fruit is soft and translucent and you will be rewarded by the powerful, sweet flavour and an extra juicy texture
Information from http://www.thefoodcoach.com.au/
Sunday, April 18, 2010
What's in Season?
Seaosonal produce is not only cheap, but also available in abundance and is at its peak nutritional value, so dig in!
Fennel
Early supplies of fennel from Werribee are now available. Fennel’s delicate aniseed flavour is a scrumptious addition to stir fries, pasta dishes and salads.
Asian Greens
Pak choy, Bok choy, Kang kong, Gai lum and button mushrooms are in plentiful supply and the quality is superb. Leafy Asian greens can be picked up for $1-$1.50 a bunch so no excuse to avoid great health!
Pumpkin
Jap, Butternut and Jarrahdale pumpkins are a popular choice. Sauté diced pumpkin in olive oil and add to cooked pasta with chopped walnuts, a sprinkle of fresh thyme and drizzle with lemon juice.
Chestnuts
While most nuts contain 50% fat, chestnuts however contain 2.7%. To bake chestnuts, firstly you need to cut a cross in the outer shell, and then place them in a tray and cook at 200o oven for 15-20 minutes or until shell splits.
Tomato
Warm, dry weather in Victoria and Queensland has produced a bumper crop of tomatoes and prices have dropped. Truss tomatoes have also flourished.
Green beans
Freshly harvested green beans from Gympie and Bundaberg are good quality - hand harvested beans will be dearer than machine harvested types.
Broccoli
Firm, bright green heads of broccoli are a choice buy this week. As a rich source of folate and valuable antioxidants this vegetable offers exceptional all round value.
Apples
Jazz apples are the newest apple on the market. Jazz apples are a cross between Royal Gala and Braeburn. They have a firm, dense flesh and a complex flavor with the acid of Braeburn and the sweet of Royal Gala. Small quantities were harvested in 2008 but a bigger crop is expected this year.
Rockmelon
As rockmelon from the southern states finishes up, the new season Queensland rockmelon is coming into season.
Lemon
Glossy golden, new season lemons are plentiful and are a top buy this week.
Pears
Pears are inexpensive, versatile and with their voluptuous curves and sweet perfume they are very alluring. Select from Petite Corrella pears, elegant Beurre Bosc, the excellent cooking Packham and the last of the Williams pears.
Mandarins
Easy to peel and sweet eating Imperial mandarins from Gayndah and Mundubbera in QLD are bursting with juicy goodness.
Quince
Fill your fruit bowl with quince. This aromatic fruit will fill your home with a heavenly scent or you may wish to bake or poach them until they are tender.
Persimmon
Persimmons are a seasonal fruit available from April to July. Eaten when the flesh is soft and resembles apricot jam, persimmons are for many people, an acquired taste
Information from The Food Coach
http://www.thefoodcoach.com.au/
Fennel
Early supplies of fennel from Werribee are now available. Fennel’s delicate aniseed flavour is a scrumptious addition to stir fries, pasta dishes and salads.
Asian Greens
Pak choy, Bok choy, Kang kong, Gai lum and button mushrooms are in plentiful supply and the quality is superb. Leafy Asian greens can be picked up for $1-$1.50 a bunch so no excuse to avoid great health!
Pumpkin
Jap, Butternut and Jarrahdale pumpkins are a popular choice. Sauté diced pumpkin in olive oil and add to cooked pasta with chopped walnuts, a sprinkle of fresh thyme and drizzle with lemon juice.
Chestnuts
While most nuts contain 50% fat, chestnuts however contain 2.7%. To bake chestnuts, firstly you need to cut a cross in the outer shell, and then place them in a tray and cook at 200o oven for 15-20 minutes or until shell splits.
Tomato
Warm, dry weather in Victoria and Queensland has produced a bumper crop of tomatoes and prices have dropped. Truss tomatoes have also flourished.
Green beans
Freshly harvested green beans from Gympie and Bundaberg are good quality - hand harvested beans will be dearer than machine harvested types.
Broccoli
Firm, bright green heads of broccoli are a choice buy this week. As a rich source of folate and valuable antioxidants this vegetable offers exceptional all round value.
Apples
Jazz apples are the newest apple on the market. Jazz apples are a cross between Royal Gala and Braeburn. They have a firm, dense flesh and a complex flavor with the acid of Braeburn and the sweet of Royal Gala. Small quantities were harvested in 2008 but a bigger crop is expected this year.
Rockmelon
As rockmelon from the southern states finishes up, the new season Queensland rockmelon is coming into season.
Lemon
Glossy golden, new season lemons are plentiful and are a top buy this week.
Pears
Pears are inexpensive, versatile and with their voluptuous curves and sweet perfume they are very alluring. Select from Petite Corrella pears, elegant Beurre Bosc, the excellent cooking Packham and the last of the Williams pears.
Mandarins
Easy to peel and sweet eating Imperial mandarins from Gayndah and Mundubbera in QLD are bursting with juicy goodness.
Quince
Fill your fruit bowl with quince. This aromatic fruit will fill your home with a heavenly scent or you may wish to bake or poach them until they are tender.
Persimmon
Persimmons are a seasonal fruit available from April to July. Eaten when the flesh is soft and resembles apricot jam, persimmons are for many people, an acquired taste
Information from The Food Coach
http://www.thefoodcoach.com.au/
April - Recovering from Easter!
I'm sure everyone over-indulged over the Easter break, so it's time to get back into it! With the warmer weather this week, there is no excuse for going for a walk, run or cycle, or to hit the gym.
It's a great time to give yourself a mini-detox too!!! Start the day with a freshly squeezed juice - carrot, celery, ginger and apple is a fantastic combo - and aim to drink 3 litres of water to flush out your toxins. Cut out caffeine, alcohol, dairy and refined carbohydrates (white flour products, soft drinks, confectionery, etc), and eat plenty of fresh fruits and vegetables, lean proteins and wholegrains!
Your body will thank you for it!
Dynamic Nutrition
It's a great time to give yourself a mini-detox too!!! Start the day with a freshly squeezed juice - carrot, celery, ginger and apple is a fantastic combo - and aim to drink 3 litres of water to flush out your toxins. Cut out caffeine, alcohol, dairy and refined carbohydrates (white flour products, soft drinks, confectionery, etc), and eat plenty of fresh fruits and vegetables, lean proteins and wholegrains!
Your body will thank you for it!
Dynamic Nutrition
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