Innholdsfortegnelse for July 2017 i Healthy Food Guide

My favourite thing about the weekend is deciding where to eat. Will I try some place new or return to a tried and tested local hero? I’ll be the first to admit that I sometimes relax my eating habits a little too much on the weekend. This month we look at three reasons why we often gain weight over the weekend, and some strategies to overcome it (p20). For me, it’s starting the day with a long power walk — before I can make an excuse not to do it! And, if you’ve overindulged in a little too much food over the weekend, you might be familiar with the uncomfortable feeling of indigestion, heartburn and bloating. Turn to page 30 where we look at the causes and cures for common…

Did you know that water makes up over 60 per cent of your weight? All that water serves an important purpose. Water helps regulate body temperature; it transports nutrients and waste products and allows many metabolic reactions to occur. You can see why there’s a big focus on staying well hydrated. If your water intake (from foods and beverages) matches water losses (mostly from urine) then you have reached the happy place of fluid balance. A diuretic is something that can upset this delicate balance by causing more water to be lost. Caffeine was long seen as a diuretic, but more research has found its effect on fluid balance is — at best — minor. A kernel of truth There’s some truth to claims that caffeine acts as a diuretic,…

Heading out on the weekends — or just hanging out around home — can make you sideline everyday healthy habits. Here are three of the sneaky saboteurs who can undermine your weekday wins — and the tactics to outwit them. Happy hour Relaxing over a glass or two of wine means you’re enjoying it in moderation. But if you drink more than four glasses over two hours, your resolve to stay on track can quickly evaporate. Liquid kilojoules add up fast — and alcohol stimulates your appetite, which makes it easy to overeat those high-fat nibbles from the bar (hot chips, anyone?). If you feel hungover the morning after you might find yourself seriously craving fatty takeaway foods — or even end up spending the rest of the day in…

While some of us eat a meal, push away from the table and don’t give it much more thought, for others pain and discomfort after eating is an everyday reality, from reflux to bloating and IBS. Digestive stress Medications, stress, hormones, sudden dietary changes, food poisoning, gastro bugs or travel can all affect how your digestive system works. Here are some of the most prevalant tummy troubles, and what you can do to achieve a happy gut. 1 Indigestion What it feels like A painful or uncomfortable feeling in the upper abdomen after eating, as in “you really didn’t need that last mouthful of food”. What causes it Eating or drinking too quickly, or too much. Or eating while reclined — and laying down straight after you’ve been eating. THE…

1 Burning sensation in your throat after eating might be acid reflux 2 Regular straining may indicate that you have constipation 3 Bad breath could be a symptom pointing to chronic reflux 4 Pain when pooing could signal constipation, haemorrhoids or even something more serious 5 Sudden change to bowel habits such as hard/lumpy stools or watery/mushy stools could be a sign of IBS 6 Excessive gas and cramps may be related to IBS 7 Sharp abdominal pain on the left side could be symptomatic of diverticulitis 8 Frequent bloating or discomfort could be a sign you are constipated or have IBS 9 Offensive smell could be a sign that your food is not being absorbed adequately (eg, lactose intolerance) or indicate infection 10 Blood in the toilet could be…

MONDAY Parsnip & mustard soup with parmesan crisps  Serves 4 Cost per serve $3.80 Time to make 30 min Suitable to freeze vegetarian 500g parsnips, unpeeled, cut into 2cm pieces 400g desiree potatoes, peeled, cut into 2cm pieces 1 brown onion, coarsely chopped 2 reduced-salt vegetable stock cubes, crumbled 1 cup reduced-fat milk 2 tablespoons wholegrain mustard, or to taste ¼ cup finely chopped chives ½ cup finely grated parmesan 4 slices wholegrain bread, toasted, to serve 1 Preheat oven to 180°C. Line a baking tray with baking paper. Boil 1 litre of water in the kettle. 2 Place parsnips and potatoes in a microwave safe bowl with ½ cup of water. Cover; cook on High for 12 minutes, or until tender. Drain. 3 Meanwhile, heat 1 tablespoon of olive…

Chicken & mushroom spaghetti carbonara Serves 1 Cost per serve $5.20 Time to make 25 min diabetes friendly 50g wholemeal spaghetti ½ cup frozen peas 1 cup mushrooms, sliced 1 garlic clove, chopped 3 semi-dried tomatoes, chopped 2 fresh basil sprigs, chopped, plus extra sprigs, to garnish 50g cooked skinless chicken breast, diced 1 egg 4 tablespoons reduced-fat Greek-style yoghurt 1 tablespoon grated parmesan 1 teaspoon toasted flaked almonds (optional) 1 Cook spaghetti in a saucepan of boiling water according to packet instructions, adding the peas for the final 1 minute. Drain, keeping ¼ cup of cooking water. 2 Meanwhile, spray a non-stick frying pan with olive oil. Sauté mushrooms and garlic for about 3–4 minutes, or until golden. Then stir in the tomatoes, basil and the cooked chicken. 3…

Walnut & banana loaf Makes 1 loaf (14 slices) Cost per slice $0.50 Hands-on time 10 min Cooking time 45–55 min 1¾ cups wholemeal flour 1½ teaspoons baking powder ¼ teaspoon baking soda ¼ teaspoon salt ½ cup caster sugar 1 cup chopped walnuts 2 eggs 1 cup mashed banana ¼ cup reduced-fat milk 1 Preheat the oven to 180°C. Then line a 22cm loaf tin with baking paper. 2 Sift the flour, baking powder, baking soda and salt into a large bowl. Stir in the sugar and half of the chopped walnuts. 3 Place the eggs in another bowl and beat. Stir in banana and milk. 4 Mix the wet ingredients into the dry ingredients. Pour the batter into the prepared loaf tin and sprinkle over the remaining walnuts.…

Gluten-free goodness Sorghum’s gluten-free pasta, Ceres Organics 100% Sorghum Fusilli ($6.25 per 250g box), has debuted on independent supermarket shelves. Per 80g serve: 1190kJ (285cal), 5.1g protein, 2.7g fibre Pure bliss Looking for a natural energy boost to fuel your day, or a sweet after-dinner treat? Carman’s Bliss Balls ($4.49 per 8 balls) come in a handy resealable pouch and are also gluten free. Per 2 balls (Orange, Cacao & Poppy Seed): 314kJ (75cal), 1.9g protein, 7.8g sugar, 2.1g fibre Oat lovers rejoice! Blend oats with dried fruit and nuts and you get a delicious breakfast without the added sugar. Uncle Toby’s Nature’s Mix Variety Pack ($5.49 for 8 sachets) offers a tasty combo of flavours. Per 40g serve: 550kJ (132cal), 4.3g protein, 5.5g sugar, 2.9g fibre Something special Want…

1 THE CROWD-PLEASER Tomato sauce Per tablespoon: 90kJ (22cal), 0g fat, 0g sat fat, 4.9g sugar, 195mg sodium It may be fat free, but one tablespoon of tomato sauce contains the equivalent of more than one teaspoon of sugar, plus salt you could do without. Reduced–sugar and no-added-salt versions are a better option. For example, by using Masterfoods Reduced Salt Tomato Sauce instead of the regular version, you will save 2.1g sugar (just over ½ teaspoon) and will reduce the sodium to 79mg per tablespoon. HFG TIP If your children can’t imagine life without tomato sauce, just serve it bistro-style — measure out a tablespoon into a mini-bowl and let them use it for dipping rather than smothering. 2 THE FLAVOUR SAVIOUR Mustard Per teaspoon (Wholegrain): 36kJ (9cal), 0.5g fat,…

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. Time to get lucky It’s easy to find healthier snacks when you know where to look! Check out Lucky’s range of nut snacks in the Dried Fruit & Nuts aisle in your local supermarket. See the range at luckynuts.com.au That’s souper! McKenzie’s Foods Soup Kits are a new staple for your pantry. Each pack includes a pulse blend and stock seasoning sachet. Just add fresh ingredients and water. It’s available at your supermarket. On-the-go snacks Embrace your cravings and put some excitement back into snack times with these Tasti Smooshed Wholefood Balls. There’s only five natural ingredients…

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…

Erica Goatly is a former editor of Diabetic Living magazine. She has been living with type 1 diabetes for 40 years. 'The diagnosis was a wake-up call, but I was ready to do whatever it took to manage it' After gaining 20kg and seven years of feeling constantly under the weather, Yvonne Appleby knew that something was seriously wrong with her health. “I felt very unwell and kept going to the doctor with ear infections, colds and sore throats, but she said I did not have diabetes and dismissed me as a hypochondriac,” Yvonne told HFG. It was only when she finally exhibited the classic symptoms of extreme thirst and excessive urination that Yvonne’s worst suspicions were confirmed, and she was diagnosed with type 2 diabetes at just 46 years…

Fibre is the favourite food of the bacteria that live in your digestive system. Eating a diet high in fruit, vegetables and whole grains has been shown to give the healthiest balance of good gut bacteria, which plays a crucial role in your immunity, mood and even in helping you to maintain a healthy body weight. Fibre can also increase the speed at which food goes through your large intestine, preventing constipation. And fibre also creates bulk that helps your bowel muscles work. Like any muscle in the body, the bowel muscle needs exercise too – and that’s what fibre can do.…

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 p92 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.…

Herb-crusted salmon, broccolini & capsicum tray bake Serves 4 Cost per serve $7.65 Time to make 40 min dairy free diabetes friendly 500g sweet potato, peeled, cut into 1cm-thick rounds 1 medium red capsicum, seeded, cut into strips 1 medium yellow capsicum, seeded, cut into strips 2 slices wholegrain bread 2 tablespoons chopped chives 2 tablespoons chopped flat-leaf parsley 1 tablespoon lemon juice 2 bunches broccolini, cut into long florets 1 lemon, cut into wedges, plus extra, to serve 4 x 125g skinless salmon fillets 1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place the sweet potato and capsicum on the tray; spray lightly with olive oil. Bake for 15 minutes. 2 Meanwhile, blitz the bread, chives, parsley and lemon juice in a food processor…

Hemp has shaken off its hippy reputation to enter the mainstream. As of April this year, hemp seed products can legally be sold as food in Australia. Over the next six months you can expect to see the likes of hemp oil, flour and dairy-free hemp ‘milk’ hit the market. You might associate hemp with marijuana, and perhaps feel curious — or even concerned — about eating it. So, here are three things you need to know about the new kid on the block. Drug free A report by the Swinburne University of Technology found it’s highly unlikely that eating hemp seeds will result in a positive drug test. The seeds contain less than 1 per cent THC — the intoxicating property in marijuana (which has up to 100 times…

1 Add a slurp of flavour-infused extra-virgin olive oil to your salad to boost your daily intake of healthy fats and enhance your absorption of antioxidants. 2 Swap your morning caffeine buzz for a calming mug of herbal tea. Bonus — you’ll stay hydrated and beat the winter chill! 3 For hearty winter lunches, stock up on single-serve cans of Heinz Beanz Salt Reduced Baked Beans to pair with wholegrain toast. 4 Nibble on The Happy Snack Company Roasted Fav-va Beans between meals to ease a rumbly tummy. 5 Left lunch at home? Make your backup plan a protein-packed ready-to-eat meal of tuna and beans or ancient grains. 6 Craving chocolate? A single Dark Lindt Ball is perfectly portioned to satisfy your sweet tooth, without excess kilojoules. 7 Spice up…

What is it? It’s vinegar made from apples and yeast. The yeast ferments the apple sugars into a cider. Bacteria are added to make acetic acid — the health-giving compound that gives vinegar its sour taste. Unpasteurised premium varieties often have a cloudy look. How is it used? Apple cider vinegar is great in a salad dressing and also for marinating meat, pickling vegies or making your own chutney and relish. Drinking it undiluted (as some advocate) is very acidic on your teeth and can irritate your oesophagus — so it’s not recommended. Nutrition benefits From naturally lowering your blood sugar levels to promoting weight loss, apple cider is often spruiked as a medical wonder, although studies are small. A US study found that adding a tablespoon of apple cider…

Each day’s menu gives you… ‘ Eating balanced meals keeps blood glucose levels in check’Karissa Woolfe, HFG dietitian • about 6300kJ (about 1500cal) for gradual weight loss • more than 35g fibre to keep you feeling satisfied • 5 serves veg, so you get a variety of antioxidants • 2 serves fruit that will boost your fibre and vitamin intake • 2-3 low GI snacks Learn more about your individual nutrition needs on p92. MONDAY Breakfast • Sultana porridge ½ cup raw rolled oats, ½ cup reduced-fat milk, 1 tbs sultanas, 1 tbs chia seeds & 1 tsp ground cinnamon (1500kJ/360cal total) Lunch • Leftover Baked apricot chicken tagine (p40) (made on Sunday) includes ½ cup wholemeal couscous (1840kJ/440cal total) Dinner • Spinach & red lentil dhal (p43) includes…

DOES COFFEE DEHYDRATE YOU? p14 Killer et al. 2014. No Evidence of Dehydration with Moderate Daily Coffee Intake: A Counterbalanced Cross-Over Study in a Free-Living Population. Plos One. 9(1): e84154. Maughan et al. 2015. A randomized trial to assess the potential of different beverages to affect hydration status: Development of a beverage hydration index. Am J Clin Nutr. doi: 10.3945/ajcn.115.114769 HOW TO BEAT WEEKEND WEIGHT GAIN, p20 American College of Cardiology. 2012. Sleeping too much or too little can be bad for your heart. ScienceDaily, 26 March, 2012. Accessed May 2017. Endocrine Society. 2017. Late sleep-wake time preference linked to depression in individuals with diabetes. ScienceDaily, 3 April, 2017. Accessed May 2017. Maukonen et al. 2017. Chronotype differences in timing of energy and macronutrient intakes: A population-based study…

Travelling tastebuds! To someone like me who loves both eating and travel, your article on the health benefits of Mediterranean food (March, 2017) was music to my ears – or is that pizza to my mouth? I’m nuts for nuts, always ready for bread, and all about olive oil. So, while I can’t justify jumping on a flight to Italy right now, I can keep making healthy Med moves. Eloise Dempsey, NSW Happy, healthy gut I loved reading the article on ‘Gut microbes — the new frontier in weight loss’ (May, 2017). I’m hearing more and more about the gut microbiome and really appreciate that HFG keeps us up to speed with all the latest science — without the jargon, so it’s easy to understand. I’ve even started making my…

QI feel so confused when looking at the breakfast cereals on the shelf. How do I find a healthy one, or are they all full of sugar? Susan, via email Breakfast cereals have copped a bad rap lately, so it’s no wonder you’re feeling confused. While some cereals are sweetened with added sugars, many nutritious varieties are available. New research has found Australians are currently eating only half the recommended amount of cereal fibre — something which helps protect you against heart disease and also type 2 diabetes. All the more reason to put a bowl of cereal back on the menu! Here’s what to look out for when shopping: 1 Raw galore. The less refined the cereal, the more intact you’ll find the grains — think traditional rolled oats…

One in four Australians live with diabetes or pre-diabetes, so chances are you know someone it has touched. But you may not be aware of the negative effect it can have on a person’s general wellbeing. People living with diabetes can often endure much higher levels of emotional distress, depression and anxiety than other Aussies, which can lead to ‘burnout’ in areas of their lives. A lot of myths, misinformation and stigma surround diabetes — but with the right support you can lessen the personal burden and maybe even come to view diagnosis as a life saver. As Yvonne’s story on p24 shows, learning you have diabetes can help you prioritise your health, encourage you to spring-clean your lifestyle and eating habits, and connect you to an enthusiastic team of…

As Yvonne found, a sensible, balanced and nutritious eating plan coupled with regular exercise can help you lose weight. But the key to keeping it off means finding the tools to underpin these changes with sustainable lifestyle habits that will help you manage any self-destructive triggers. 1 Keep it simple Try not to bite off more than you can chew — making small, gradual changes brings you the greatest chance of long-term success. “Remember that every kilo of weight you lose results in a four-fold reduction in the load exerted on your knees,” says Dr Caroline West, a Sydney-based GP with a focus on lifestyle and behavioural issues around weight management. “Type 2 diabetes is often — though not always — a weight issue, and so the challenge is not…

The mouth, teeth and saliva break food down into manageable pieces by chewing. An enzyme in saliva starts digesting carbohydrates. The oesophagus is a long tube between mouth and stomach that squeezes food as you swallow, making it smaller and mushier. Chew bread or meat well, or you may feel it going down your chest. In the stomach changes in acidity caused by food trigger cascades of enzymes and hormones. Enzymes start breaking down protein, fats and starches. Hormones trigger feelings of fullness. The stomach makes 2–3 litres of gastric fluid each day, which makes the food watery and thin. In the small intestine foods are broken down into smaller particles so nutrients can be absorbed efficiently into your bloodstream. The intestine’s inside is covered in tiny, finger-like bulges to…

Baked meatballs olives with tomato & , ricotta Serves 4 Cost per serve $4.20 Hands-on time 15 min Cooking time 40 min Suitable to freeze gluten free diabetes friendly 500g lean pork and veal mince 2 tablespoons chopped flat-leaf parsley 1 small carrot, peeled, finely grated 2 teaspoons lemon zest 1 medium onion, finely chopped 2 garlic cloves, crushed 1 x 400g can cherry tomatoes 1 large zucchini, diced ¼ cup pitted, sliced kalamata olives ¹/ ³ cup reduced-fat fresh ricotta 500g potatoes, peeled, chopped ¼ cup reduced-fat milk 2 bunches steamed broccolini, to serve 1 Preheat oven to 160ºC. Lightly spray a 1.5L (6-cup) capacity ovenproof dish with olive oil. Combine mince, parsley, carrot and zest in a large bowl. Shape 12 large meatballs (approximately 2 tablespoons each)…

Florentine pizza Serves 4 Cost per serve $4.60 Time to make 25 min dairy free diabetes friendly vegetarian 1 small brown onion, finely chopped 200g baby spinach 2 garlic cloves, crushed 2 x 220g wholemeal pizza bases ¼ cup store-bought basil pesto 250g truss cherry tomatoes, snipped from stem, halved if large 4 eggs (at room temperature) 150g reduced-fat fresh ricotta 2 tablespoons pine nuts Basil leaves, to garnish 4 cups green salad, to serve 1 Preheat oven to 240›C. Spray a large non-stick frying pan with olive oil; heat over medium heat. Sauté onion for 3–4 minutes, or until softened. Add spinach and garlic; sprinkle with 1 tablespoon of water. Cover and cook for 1 minute, then toss until wilted. Drain excess liquid; set aside. 2 Line 2…

Despite its name, the sweet potato (or kumara) doesn’t belong to the potato family. It’s a root vegetable in four striking colours: gold, red, purple and white. HOT POTATO! Fresh pick Select firm sweet potatoes without any cuts or holes that penetrate the skin, as these can lead to the loss of nutrients. They keep fresh for up to two weeks if stored loosely (but no plastic!) in a dark, well-ventilated cupboard. Do not refrigerate. Bright eyes Look for brightly coloured skins, as they’re richer in antioxidants. One cup of sweet potato provides over 100 per cent of your daily vitamin A requirements for healthy eyes and vitamin C for winter immunity. Prep like a pro Scrub the skin and leave it on for more fibre to promote a healthy…

Have you thought about going vegan? Google searches for ‘vegan’ have jumped more than 220 per cent over the past three years as polls show that vegan-style eating has now moved beyond its focus on animal rights and environmental emissions to encompass health and weight-loss issues. Two recent studies found those on a vegan diet lost more weight in the short term (2.5kg more than their non-vego counterparts) and at a six-month follow-up, thanks to the diet’s ample fibre. Here are five vital foods to include when on a vegan diet: 1 CHIA SEEDS Loaded with the plant form of omega-3, these oilseeds from Central America are important for brain and eye development. They’re also a good source of protein, calcium and soluble fibre — which makes them a nutritional…

1 Stone the crows! Omega-3 hero hemp seeds can now legally be sold in Australia. (Hemp turns over a new leaf, p73 ) 2 Stiff knees and achy hips? Fish, nuts and beans can help fight obesity-related joint pain. (News bites, p10 ) 3 Gout giving you grief? Find out which foods could help you avoid a painful attack. (News bites, p10 ) 4 Pardon me! What are the key digestive warning signs? (Digestion: What your gut is telling you, p30 ) 5 Start a Mexican kitchen wave with Baked eggs in tortilla baskets. Hola! (Easy ways with eggs, p62 ) 6 Adding apple cider vinegar to a carb-rich meal can reduce its glycaemic index by 30 per cent (Now trending: apple cider vinegar,…