Innholdsfortegnelse for June 2017 i Healthy Food Guide

Why is it that buying clothes in a smaller size makes us feel good about ourselves? We’ve all been there — that mental high-five when we slip into a pair of jeans in a size down. But surely our health, and in turn, our happiness, goes beyond whether we’re a size 10 or not? In this issue, we discuss a topic that I’ve wanted to write about for a while. It’s a bit of a controversial one…can you be healthy at any size? Turn to p22 to learn about a new scientific movement that rejects the quest for weight loss and acknowledges that healthy lifestyle habits are far more important to your health than any clothing size or number on the scale. It’s a thoughtful read. Meanwhile, if you’re surrounded…

One of the most common explanations given for weight regain is a drop in our metabolism. The idea has merit, but only reveals part of the picture. Measuring changes in metabolism is easy compared with getting an accurate fix on how much food a person is consuming, as our eating habits can change from day to day. Tracking what and how much a person eats in the free-living world has proven a tough nut for scientists to crack. Diet vs pills A new way of looking at changes in eating patterns after weight loss was needed, and a novel way to do this arose from a clinical trial with a new drug for treating diabetes. The drug, called canagliflozin, works by making the kidneys excrete excess glucose, which results in…

Research shows that if a colleague cuts a hefty slice, you’re likely to do the same Dr Jason Michael Thomas is a tutor at the School of Life and Health Sciences at Aston University. Celebrating birthdays with a cake is commonplace in offices around Australia. Either the birthday girl/boy brings in a cake to share, or their colleagues ambush them with layers of sponge or chocolate cupcakes, covered in icing and blistered with candles (usually verging on a fire hazard). Whichever model you’re familiar with, it’s a positive experience that helps to break up the working day. Too much of a good thing A little bit of cake now and then isn’t an issue, but what happens if you have lots of co-workers and therefore lots of birthdays to raise…

Harissa lamb stew with root vegetables Serves 4 Cost per serve $6.75 Hands-on time 20 min Cooking time 40 min diabetes friendly 2 tablespoons lemon juice 2 tablespoons store-bought harissa paste 600g lean lamb leg steaks, cut into bite-sized pieces 1 large red onion, cut into thin wedges 2 large carrots, peeled, cut into 2cm-thick slices 6 small parsnips, peeled, cut into 2cm-thick slices 2 garlic cloves, finely chopped 1 x 400g can no-added-salt chopped tomatoes ½ cup reduced-salt chicken stock 75g baby spinach ¹/³ cup coriander leaves 2 wholemeal pita breads, halved, warmed, to serve ½ cup reduced-fat Greek-style yoghurt, to serve Lemon wedges, to serve 1 Combine lemon juice and harissa in a large bowl. Add lamb; toss to coat. Set aside to marinate for 10 minutes.…

Spicy chicken & bok choy udon noodle  soup Serves 4 Cost per serve $5.15 Time to make 25 min dairy free diabetes friendly 1 medium white onion, thinly sliced 2 tablespoons red curry paste 100g shitake mushrooms, sliced 2 x 200g chicken breast fillets, trimmed 2 cups reduced-salt chicken stock 180g dried udon noodles 150g snow peas, halved 2 bunches pak choy, trimmed, cut into 4cm lengths Lime juice, to taste ¼ cup fresh coriander leaves, to garnish (optional) 1 Lightly spray a large saucepan with olive oil and place it over medium-high heat. Sauté onion for 5 minutes, or until softened. Add paste and cook, stirring, for 2 minutes, or until fragrant. 2 Add mushrooms and cook, stirring, for 1 minute. Add chicken breasts, chicken stock and 3…

RED APPLE DAY! It's Bowel Cancer Awareness Month and you can support vital research by buying a ribbon on June 21 June is prime time for apple picking and there’s a whole barrel of reasons to get your crunch on. They’re rich in fibre and antioxidants, which can help lower your risk of type 2 diabetes, heart disease, asthma and some cancers. AN APPLE A DAY Whether you prefer to bite into a sweet or tart-tasting apple, keep an eye out for these three newer Aussie varieties. Eat whole … Eve With its crisp, bright red skin and sweet-tangy flavour, Eve is the ideal apple to snack on at work or eat on-the-go. Slice up … Greenstar If you thought all green apples tasted tart and turned brown when you…

It’s easy to gain weight over the winter months, especially if you spend more time on the couch with a blanket and a bowl of comfort food. Here are five foods you can happily indulge in. 1 Steaming cups of tea The combo of caffeine and catechins in green tea can help increase heat production and fat burning. While the effect is small, green tea has other healthful properties, such as helping to regulate blood pressure. 2 Vegetable soups A hearty bowl of soup fills you up, warms your insides and keeps you satisfied. The fibre and vegetables feed the friendly bacteria of your gut microbiome, so they grow and thrive. A US study found that starting your meal with soup can help you consume 20 per cent less at…

1 Did you know … the average takeaway meal has half your daily kilojoule needs. (Your guide to healthier takeaway, p34 ) 2 Go beyond plain old peanut with a whole new range of heart-healthy nut butters. (10 of the best nut butters, p86 ) 3 Most of us take vitamin C to dodge cold. But does it really help? (5 key nutrients to winter-proof your body, p28 ) 4 SALT ALERT! Which stir-fry sauce has over 60 per cent of your daily sodium intake? (How much salt is in that stir-fry sauce? p88 ) 5 Go troppo tonight with this fiery Cajun chicken jambalaya. (5pm panic, p50 ) 6 Diet disaster …80 per cent of people who lose weight put it back on. Find…

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal. We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content. You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’. Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is…

' I’m motivated to eat well, or I couldn’t sustain the energy I need to do my job ' In my late teens and early 20s I was an emotional eater. Becoming editor of Dolly magazine at 21, I took comfort in food to get me through stressful situations. I would have been a lot better off going for a walk to relieve stress. The more confident I became, the less I used food as an emotional crutch. Waking up at 3am, it’s way too early to have an appetite. So, I have a big mug of hot water with lemon juice, lemon rind and fresh ginger. I’ve been doing that for 10 years now. I eat breakfast during ad breaks on air. I like an Aussie brand of muesli…

The average takeaway meal has half of your daily kilojoule needs When you’re pressed for time and have hungry bellies to fill, cooking a meal from scratch can take a back seat to a drive-through at the local fast-food joint or a home-delivered pizza. Ordering restaurant meals delivered to your door is also a new food trend, thanks to the rise of such online services as Menulog and UberEATS. Evidence suggests that eating fast foods regularly can lead to weight gain, due to their excess kilojoules, and the average takeaway meal provides almost half of an adult’s average daily energy intake (8700kJ). But takeaway doesn’t have to sabotage your healthy-eating habits. According to a recent study conducted by Accredited Practising Dietitian, Geraldine Georgeou, it’s possible to get up to three…

MONDAY Cajun chicken jambalaya Serves 4 Cost per serve $4.65 Time to make 15 min gluten free dairy free diabetes friendly 400g chicken breast stir-fry strips 1 red onion, chopped 1 red capsicum, diced 1 yellow capsicum, diced 2 medium tomatoes, diced 1 x 450g packet microwavable brown rice 1 teaspoon Cajun seasoning 4 cups rocket Juice of ½ lemon 1 Place a large non-stick frying pan over medium-high heat and spray with olive oil. Cook chicken for 5 minutes, or until golden. Remove from pan and cover to keep warm; set aside. 2 Return pan to medium heat; spray with a little more oil. Sauté onion and capsicum for 3 minutes, or until softened. Add tomatoes, rice and Cajun seasoning; cook for a further 2 minutes, or until the…

These taste just like Greek moussaka, with a fraction of the fat! Spicy lamb  shank soup Serves 6 Cost per serve $6.20 Hands-on time 20 min Cooking time 2 hours dairy free 1–2 tablespoons olive oil 2 large lamb shanks 1 large onion, finely chopped 2 carrots, finely chopped 2 sticks celery, finely chopped 2 garlic cloves, finely grated 2–3 tablespoons harissa paste, to taste (see Note) 1 x 400g can diced tomatoes, undrained 2 litres reduced-salt chicken or vegetable stock 125g quinoa, rinsed, drained Juice of ½–1 lemon or lime Flat-leaf parsley, chopped, to garnish 1 Heat oil in a large saucepan and brown the shanks all over, then remove from pan and set aside. Add the onion, carrot and celery to pan; cook until soft. Stir in the…

Alphabet soup Makes 4 x children’s portions Cost per serve $1.75 Time to make 30 min dairy free vegetarian diabetes friendly 1 cup alphabet or small-sized pasta 1 tablespoon olive oil 1 cup diced carrot 1 cup cauliflower florets 1 x 400g can no-added-salt chopped tomatoes 1 teaspoon dried thyme 1 x 420g can cannellini beans, rinsed, drained Fresh herbs, to garnish (optional) 1 Cook the pasta according to packet instructions until al dente. Drain and set aside. 2 Heat the olive oil in a medium saucepan over medium heat. Cook carrots and cauliflower, stirring, for 4–5 minutes, or until soft. 3 Add tomatoes and thyme; bring to the boil. Remove from the heat. Add the cannellini beans. 4 Blend with a stick blender until smooth. Add 1–1½ cups hot…

Protein power Go Natural Active Protein Bars ($3.29 per bar) will refuel your muscles and keep your appetite satisfied. Each bar provides 10g of protein from whey and nuts. Per bar (Super Berry): 781kJ (186cal), 10g protein, 6.4g sugar, 2.6g fibre Winter warmer For a steaming bowl of fibre-rich porridge that will be ready in two minutes, look for 100 per cent Australian wholegrain Sunsol Rolled Oats ($3.49 per 500g). Per 40g serve: 632kJ (151cal), 5.1g fibre, 0.5g sugar, 1mg sodium Lunch in an instant! Gluten-free Fine Fettle EATS Pots ($6.00 per pot) are loaded with quinoa and veg. Simply add boiling water and … hey presto! Per 60g pot (Mexican Quinoa): 696kJ (167cal), 5.5g protein, 4.8g fibre, 264mg sodium Spice it up Add a subtle kick of flavour to…

Choose sauces with less than 500mg sodium per serve For a flavoursome family meal without the fuss, Asian stir-through simmer sauces are tasty and convenient. But, unfortunately, they can be loaded with salt, so you need to be selective, especially if you have high blood pressure or type 2 diabetes. • KNOW YOUR TARGET The Suggested Dietary Target (SDT) for sodium is 1600mg and, as you can see, some Asian sauces give you more than half of this in a single serve! To keep your intake in check, choose reduced-salt varieties, whenever possible. • BE SALT SAVVY When the label says ‘reduced salt’, the product contains at least 25 per cent less sodium than the regular version, but it can still be high. Always read the nutrition information panel, or scan with…

WHY DO WE REGAIN WEIGHT? p16 Polidori et al. 2016. How strongly does appetite counter weight loss? Quantification of the feedback control of human energy intake. Obesity. 24(11): 2289–2295. TRY THIS ON FOR SIZE, p21 Boston College. 2017. About the size of it. Available at www.bc.edu Accessed April, 2017. Olds, T. 2014. You’re not Barbie and I’m not GI Joe, so what is a normal body? The Conversation, 2 June, 2014. CAN YOU BE HEALTHY AT ANY WEIGHT? p22 Australian Bureau of Statistics. 2012. Profiles of Health, Australia, 2011–13. Available at www.abs.gov.au Accessed April, 2017. Australian Bureau of Statistics. 2015. National Health Survey: First Results, 2014–15. Available at www.abs.gov.au Accessed April, 2017. Bacon et al. 2002. Evaluating a ‘non-diet’ wellness intervention for improvement of metabolic fitness, psychological…

Better than a quick fix I want to thank your brilliant team for the article, ‘Lose weight for good’ (Feb, 2017). What a very concise article on debunking weight loss myths with positive ways to do this and the reasons, backed up with research. We all want ‘quick fixes’ for life’s problems but it all comes back to being sensible and doing what’s sustainable, and of course, a bit of ‘no restraint’ once in a while. Barbara Handasyde, VIC Ideas as fresh as salads The DIY dressing ideas (Jan, 2017) have renewed my love for preparing salads in jars for the week ahead. The Miso lime dressing is a particular favourite and will see me through autumn with zest! Thanks and keep up the good work Healthy Food Guide! Cathy…

QI find that after a bad night’s sleep, I always want to reach for chocolate. What’s going on? Nicki S, NSW Glad to hear you’re tuning into your body and habits! As well as playing havoc with our hunger hormones, sleep deprivation messes with our minds, triggering us to reach for ‘reward’ foods such as chocolate, explains Healthy Food Guide’s sleep expert, Dr Carmel Harrington. “The reward centre of your brain is on fire,” she says. “So you yearn for rewards, and we’re not very good at controlling impulses when we’re sleep deprived.” Dr Harrington says the best way you can overcome this hurdle is to acknowledge when you haven’t slept well, be aware of what your behaviour is like when you’re sleep deprived (e.g. reaching for chocolate) and prioritise…

Why is it that ‘bigger is better’ when shopping for groceries and eating out, but somehow it’s the complete opposite when you’re buying clothes? You can rationalise that over-photoshopped models and chiselled athletes do not reflect the ‘average’ body shape, but the shop mannequin is also to blame for setting unrealistic expectations. According to Professor Tim Olds from the University of South Australia, female shop mannequins are about 10 centimetres taller than the typical Australian woman and have much broader shoulders, narrower waists and longer calves. No wonder it’s so tricky (and frustrating!) to find a pair of jeans that fits! This issue is all about embracing size and being kind to your body. We know that being unhappy with your weight and having a negative body image can damage…

Q Does ZINC ease cold symptoms? Starting to sniffle? Research has found zinc may actually stop cold viruses in their tracks. After reviewing a number of studies, Canadian researchers confirmed what previous reviews had discovered — that taking zinc lozenges may shorten the length of a cold by one or two days. But this could come at a price, with side effects such as nausea and taste changes. The better solution is to eat a diet rich in zinc-containing foods. * QUICK DIET FIXES • Lean meat • Tofu • Legumes • Fish, especially shellfish, such as crab & mussels • Nuts, especially pine nuts, cashews & pecans • Seeds GET MORE TODAY! Whip up a batch of spaghetti bolognese or a hearty lamb stew to boost your intake of…

We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice, so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for your benefit. The table on p95 helps you determine how each recipe works as part of your daily nutrition and energy needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits.…

Creamy salmon fettuccine with zucchini & peas Serves 2 Cost per serve $7.10 Time to make 20 min diabetes friendly 100g dried fettuccine 2 zucchini, sliced in half lengthways, then thinly sliced 1 cup Brussels sprouts, thinly sliced ½ cup frozen peas, thawed ¹/ ³ cup reduced-fat smooth ricotta Juice and zest of 1 lemon 2 cups baby spinach 2 tablespoons grated parmesan 100g sliced smoked salmon 1 tablespoon olive oil Fresh dill, to garnish (optional) 1 Cook pasta in a small saucepan of boiling water for 8–9 minutes, or until al dente. Drain, reserving ½ cup of cooking water. 2 While pasta is cooking, heat a medium non-stick pan over medium heat; spray with olive oil. Add zucchini and Brussels sprouts; cook, stirring, for 6 minutes, or until tender.…

Quinoa & amaranth bowl with toasted sprinkle Serves 4 Cost per serve $1.20 Time to make 30 min gluten free diabetes friendly 1 cup quinoa, rinsed, drained ¼ cup (55g) amaranth 1 teaspoon natural vanilla extract ½ teaspoon ground cardamom Pinch of sea salt 1 cup milk Toasted seed sprinkle ¹/ ³ cup pepitas ¼ cup sunflower kernels 2 tablespoons sesame seeds 1 tablespoon linseeds 1 tablespoon coconut sugar To serve Citrus (orange, pink grapefruit and mandarin) slices and/or segments Natural yoghurt or milk Honey (optional) 1 To make the toasted seed sprinkle, preheat the oven to 180°C. Line a baking tray with baking paper. Combine all of the ingredients in a bowl and then spread mixture over prepared tray. Bake for 5–10 minutes, or until golden and fragrant. Set…

From livening up your Asian stir-fry or homemade curry paste to adding zest to stewed fruit, fresh ginger is a flavour ninja. You can buy it year-round in Australia, but if a pungent flavour kick is what you’re after, then buy late-harvest ginger, available from June until August. Mature ginger is larger in size and revered for its ‘hotter’ flavour. Choose a piece that is clean, golden in colour and firm, and remember: a little goes a long way! You’ll need to remove the golden skin, as it’s tougher than on young ginger. Peeling loses some of the valuable flesh, so scrape the skin off with the back of a teaspoon. But don’t bin it! Throw skin into homemade chicken broth or Asian soups, or use it to make a…

1 Naturals by Melrose Almond, Brazil & Cashew Spread Per tbs: 540kJ (129cal), 2.1g protein, 3.6g fibre, 2mg sodium 2 Pic’s Really Good Smooth Peanut Butter Per tbs: 494kJ (118cal), 6g protein, 1.5g fibre, 40mg sodium 3 Mother Earth Natural Peanut Butter LSA Blend Per tbs: 497kJ (119cal), 5.3g protein, 35mg sodium 4 Macro Organic Hulled Tahini Spread Per tbs: 595kJ (142cal), 4.6g protein, 1.7g fibre, 7mg sodium 5 Macro Almond Spread Per tbs: 536kJ (128cal), 4g protein, 2.2g fibre, <5mg sodium 6 Mother Earth Natural Peanut Butter Chia Seed Per tbs: 518kJ (124cal), 5.4g protein, 38mg sodium 7 Mayver’s Cacao Super Spread Per tbs: 481kJ (115cal), 3.5g protein, 1.6g fibre, 2mg sodium 8 Mayver’s Dark Roasted Smooth Peanut Butter Per tbs: 486kJ (116cal), 4.8g protein, 1.6g fibre, 51mg sodium…

'This hearty & healthy menu will satisfy'Karissa Woolfe, HFG dietitian Each day’s menu gives you… • about 8700kJ (about 2000cal) for weight maintenance • more than 35g fibre to keep you feeling full all day long • 5 serves veg, so you get a variety of antioxidants • 2 serves fruit that will boost your fibre and vitamin intake • 2-3 easy, tasty snacks Learn more about your individual nutrition needs on p95. MONDAY Breakfast • PB & banana toast 2 slices soy–linseed toast topped with 1 tbs peanut butter, 1 sliced banana & 2 tsp honey • 1 small skim latte (2300kJ/550cal total) Lunch • Noodle, vegie & herb frittata (pre-made Sunday) (p65) & Super slaw (p70) with1 x 95g can tuna (2700kJ/650cal total) Dinner • Indian curry vegetable…

Bagel-licious brekkie Abe’s Cinnamon & Raisin Bagels deliver the spice of a hot cross bun with the density and texture of a freshly baked bagel. Try them on their own or toasted with a drizzle of honey. Spread the word Proudly made in Australia by an Australian-owned company, Tablelands Olive Oil Spread is one of the country’s favourite spreads. It uses the best olive oil from the finest pressed olives. Tasty corn-ucopia Don’t confuse Corn Thins with rice cakes. Made primarily of corn (with soy, linseed and chia in the mix), delicious Corn Thins taste like popcorn that’s squished into a crispbread. Visit cornthins.com Having a ball With only five natural ingredients and no added sugar, these Tasti Smooshed Wholefood Balls are perfect for on-the-go snacking. Available in Brazen Berry,…