Innholdsfortegnelse for August 2019 i Healthy Food Guide

One of the best things about my job is that I’m constantly learning. The world of nutrition science is always evolving, which means there is crucial new research coming out every week. This month, I worked on a story about female heart attacks (p26). Did you know a heart attack can look and feel entirely different in women? In fact, some women don’t even have any chest pain. Even more surprising is the fact women are less likely to receive proper treatment, or be referred to cardiac rehabilitation than men. It’s an eye-opening read, and one that could even save your life. You’ll notice a bonus 8-page gluten-free booklet attached to this issue. The HFG team will be at the Sydney Gluten Free Expo on 3–4 August, so if you’re…

Up your blending game with NutriBullet Balance. It’s a smart blender that connects to your Android or iOS smart device with 4.0 Bluetooth or higher, so you can access recipes and nutritional information from the NutriBullet Balance app. It will even help measure out ingredients for you. If you’re looking to lose weight, improve heart health or manage diabetes, Nutribullet Balance is a great start. Download the app from the Apple App Store or Google Play Store. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 * Congratulations to all of our letter writers and image providers this month, who have each won a Thermos® Hydration Bottle valued at $49.99 Note: ‘Your say’ letters may be edited for length and content.…

Chewing gum, which usually contains artificial sweeteners that can cause digestive issues in some people. Chewing gum makes you swallow more air, which can exacerbate the problem. Legumes (chickpeas, beans and lentils) have a FODMAP that the digestive tract has trouble absorbing, giving rise to gas and bloating. Processed meats, store-bought sauces & savoury snacks can all be high in salt, which causes the body to retain fluid, leaving you feeling bloated afterwards. Milk can cause bloating in those who are intolerant of lactose, the natural sugar in milk. Lactose is also a type of FODMAP, so can be troublesome for those with IBS. Carbonated drinks can lead to a build-up of gas in the stomach, and therefore bloating. Onion and garlic are common bloating culprits in people with IBS,…

DEPRESSION People with depression are twice as likely to suffer from a heart attack. Why? Depression triggers inflammatory chemicals called cytokines that create inflammation, which can damage the lining of your heart’s blood vessel walls. Look after your heart Reach out to family members, and your GP or a counsellor, for support and coping strategies. NOISE Research shows that people exposed to greater noise levels have a high risk of heart failure, irregular heart rhythms, elevated blood pressure and high cholesterol. Look after your heart Wear noise-cancelling headphones in loud environments like the train or bus, and play soothing music in the car. POLLUTION Exposure to pollution can accelerate plaque build-up in the heart, most likely due to inhaled particles entering the bloodstream and causing inflammation. Look after your heart…

Have you ever noticed how foggy your thinking gets when you haven’t eaten all day? Just as a car needs its petrol, your brain relies on a form of sugar called glucose as its main source of fuel. And although your brain makes up approximately 2 per cent of your body weight, it uses a massive 20 per cent or more of your body’s glucose supply. But if your diet is not brain friendly (as healthy as it should be), you may risk developing problems related to using that fuel efficiently. Over time, in some people, this can trigger a condition called type 3 diabetes, which is also known as ‘diabetes of the brain’. Though it’s not yet used by all doctors, the cutting-edge term type 3 diabetes has now…

Spicy chicken ramen noodle soup Serves 2 Cost per serve $5.75 Time to make 25 min ✔dairy free 1 tablespoon miso paste 1 tablespoon chilli paste 2 tablespoons peanut butter 200g chicken breast fillets, thinly sliced 1 cup finely chopped broccoli 1 medium carrot, sliced 90g dried soba noodles ½ cup sweetcorn kernels 3 cups baby spinach 2 teaspoons sesame oil Fresh or dried chilli, to serve (optional) 1 Fill a saucepan with 2 cups of water and set over medium-high heat. Add miso paste, chilli paste and peanut butter. Combine well and bring to the boil. 2 Add the chicken, broccoli and carrot. Simmer gently for about 4–5 minutes. Add soba noodles, the sweetcorn and spinach, and keep simmering for 2–3 minutes. 3 To serve, remove noodles from the…

Roasted peanut butter Serves 26 (400ml jar) Cost per serve $0.15 Time to make 15 min ✔gluten free ✔dairy free ✔vegetarian Preheat the oven to 180°C. Spread 500g raw peanuts on a baking dish. Roast nuts for about 5–8 minutes, or until golden. Keep an eye on them, as nuts burn quickly! Remove from oven and cool. Place cooled nuts in a blender or food processor with ½ teaspoon salt. Blitz until the nut butter has reached your desired texture, tamping the mixture down if necessary. Transfer to a jar. This peanut butter will last several weeks in the cupboard. Serving suggestion You can try this nut butter on grainy toast topped with sliced banana — and crowned with a drizzle of honey. PER TABLESPOON (20g) 472kJ/113calProtein 4.9gTotal Fat 9.4gSat…

BREKKIE FUEL Uncle Tobys Oats Super Blends Energy ($6.95 per 8–pack) is rich in magnesium, iron and vitamin B6 to help keep you feeling energised all morning! Per 46g serve: 730kJ (175cal), 5.1g protein, 0.7g sat fat, 3.8g sugars, 4.1g fibre, 2mg sodium HANDBAG HERO For perfectly portioned PB on the go, Mayvers Goodness To Go Peanut Butter Crunchy ($5 per 6–pack) is a convenient option. Per 20g tub: 486kJ (116cal), 5.0g protein, 1.3g sat fat, 0.8g sugars, 1.6g fibre, 51mg sodium SIMPLE GOODNESS With no added sugar and the sweetness of passionfruit, the new Five:am Simply Passionfruit Big Tub ($5 per 550g tub) is a healthy way to beat the 3pm slump. Per 100g serve: 356kJ (85cal), 4.7g protein, 2.8g sat fat, 6g sugars, 149mg calcium SWEET SNACK Tasti…

Let’s turn the spotlight away from sugar for just a moment. How does the calcium content of your favourite yoghurt shape up? Calcium rules Calcium plays a crucial role in bone strength. When you don’t get enough, you’re at risk of developing osteoporosis, making bones brittle and more likely to fracture. For the elderly in particular, weak bones can really reduce quality of life. The recommended daily calcium target is 1000mg, but around two-thirds of women and almost half of men aged 19 to 50 have an inadequate intake — and the stats get worse with age. But there are easy ways to turn it around. Dairy dream Milk, yoghurt and cheese are your best bone-strengthening calcium options. The problem is, there’s a wide variation in the calcium content between…

Gluten-free treat Old Time Bakery Gluten Free Lebanese Bread has now hit the Australian market! You can visit www.oldtimebakery.com.aufor your nearest stockist of this soft and easy-to-roll bread. Award-winning spread The Tablelands brand won the 2019 Canstar Blue Award for Customer Satisfaction, Margarine & Spreads. Tablelands also gained the 5 Star rating for best taste, texture and packaging. Back by popular demand! Chang’s Gluten Free Fried Noodles has made a comeback, so people who are following a gluten-free diet can still enjoy Chang’s Oriental Fried Noodle Salad or Chocolate Spiders! Make your salad sing! New Mazzetti Beetroot and Pomegranate Organic Apple Cider Vinegars with prebiotics lend zing to your salads, or enjoy them diluted as a refreshing drink. Great for your gut too! Simple as that! Tasti Made Simple Wholefood…

WHY AM I SO BLOATED?: NATURAL FIXES TO GET RELIEF Better Health Channel. 2014. Constipation. Accessed June 2019. Available at www.betterhealth.vic.gov.au Better Health Channel. 2014. Water — a vital nutrient. Accessed June 2019. Available at www.betterhealth.vic.gov.au Fayet-Moore et al. 2018. Dietary Fibre Intake in Australia: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients. 10(5): 599. Harvard Health Publishing. 2018. What’s causing that belly bloat? Accessed June 2019. Available www.health.harvard.edu Health Direct. 2018. Bloating. Accessed June 2019. Available at www.healthdirect.gov.au UNC Center For Functional GI & Motility Disorders. Abdominal bloating: a mysterious symptom. Accessed June 2019. Available at www.med.unc.edu FEMALE HEART ATTACK: THE WARNING SIGNS YOU COULD BE MISSING Australian Bureau of Statistics. 2015. National Health Survey: First Results, 2014–15. Available at www.abs.gov.au Accessed May 2019. Chandrasekhar et al. 2018. Acute…

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…

Psyllium husk WHY IT’S GOOD Psyllium husk is high in fibre and helps keep food moving through your system. You can find the husk in the health food aisle. HOW TO USE IT Sprinkle psyllium husk on cereal or salads, or add it to muffin, cake or loaf recipes. Metamucil/Benefibre WHY IT’S GOOD Both these fibre supplements contain psyllium to help relieve constipation. HOW TO USE IT Try the capsules, or mix the powder (clear, flavoured or sugar-free varieties are available) with water and drink 1–3 times each day. Kefir or filmjolk WHY IT’S GOOD Fermented, probiotic drinks add good bacteria to your digestive tract and help to maintain the bacterial balance in your gut. HOW TO USE IT Drink it once a day, or add it to smoothies or…

Neck A general discomfort in your neck, or a choking or burning feeling in your throat. This discomfort may spread from your chest or shoulders to your neck. Jaw An ache or tightness in and around your lower jaw, on one or both sides. Back A dull ache in between your shoulder blades, which can spread from your chest to your back. Shoulders A general ache, heaviness or pressure around one or both of your shoulders. Arms Pain, discomfort, heaviness or uselessness in one or both arms. This may also feel like numbness or tingling. This discomfort may spread from your chest to your arm(s). Chest Pain, heaviness, tightness pressure or a crushing sensation in the centre of your chest. This discomfort may be mild and make you feel generally…

1 Choose the foods that your brain will love Load up on vegies “At meals your plate should be at least half filled with vegetables of many colours,” Hobbins advises. “Foods that boost healthy gut bacteria also benefit your brain. So add some fibrous prebiotic vegetables such as asparagus, beetroot and peas to the mix, as well as probiotic fermented vegies like sauerkraut and kimchi.” Cut back on fats “In recent years the focus on sugar and carbs has meant people can often forget that high fat levels can also increase insulin levels and insulin output,” says Associate Professor Neale Cohen, the Director of Clinical Diabetes at the Baker IDI Heart and Diabetes Institute. “This is because the beta cells (which produce insulin in the pancreas) also have fat…

MONDAY Meatball pesto pizza Serves 4 Cost per serve $5 ½ x 400g packet lean beef meatballs 1 large wholemeal pizza base ½ cup basil pesto 100g reduced-fat fresh ricotta, crumbled 1 large red capsicum, thinly sliced ¼ cup basil leaves, to garnish 8 cups mixed salad leaves, to serve 1 tablespoon balsamic vinegar 1 Preheat the oven to 180°C. Line a large baking tray or a pizza stone with baking paper. Set a large non-stick frying pan over medium–high heat. Add meatballs to the pan and cook according to packet instructions. Remove meatballs from pan and cut each of them in half. 2 Place pizza base on prepared tray (or stone). Spread base with pesto; top evenly with meatball halves, ricotta and the capsicum. Transfer tray to oven…

Cheesy baked stuffed potatoes Serves 4 Cost per serve $1.95 Time to make 40 min ✔gluten free ✔vegetarian ✔diabetes friendly 4 medium potatoes, scrubbed 1 medium brown onion, finely chopped ½ cup grated reduced-fat cheddar ½ cup frozen corn kernels, defrosted 1 medium red capsicum, chopped ¼ cup reduced-fat sour cream 2 tablespoons chopped flat-leaf parsley, to garnish 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place potatoes on tray, prick with a fork and bake for 40–45 minutes, or until soft. Remove and set aside to cool. Turn oven down to 180°C. 2 When cool enough to handle, slice potatoes in half lengthwise. Scoop the potato flesh into a large bowl, taking care not to poke holes in the skin. Set the potato skin…

Pick-me-up! Thank you for the tips on foods to eat for all-day energy (June, 2019)! With a toddler, I’m still not getting the sleep I need to properly function, and I’ve been relying too heavily on coffee to get me through, which may be the reason I struggle getting to sleep at night! I think it’s time I ditch caffeine and get my energy from healthy foods. Here’s hoping I notice an improvement in my energy. Thanks for the advice! Nicolette Forster, NSW Savvy shopper Since understanding reading food labels and symbols (May, 2019), I’m lobbying Coles to put the Health Star Rating on items available online. For some it’s the only way to shop — and vital info for making good food choices. Jennifer Miller, QLD Australian Healthy Food…

Q Do you have any tips on how to sweeten my kids’ porridge this winter without using spoonfuls of brown sugar? Louise H, NSW Firstly, congratulations for giving your kids a healthy start! Oats are a great choice, too, as they’re rich in gut-loving fibre and full of low-GI carbs that will keep them going ‘til lunch. Kids usually like their oats sweetened — but regularly adding lots of refined sugar doesn’t do their health any favours. Instead, sweeten their oats naturally with: • Fresh, frozen or dried fruit Berries and bananas pair beautifully with porridge, and frozen is just as good as fresh. You can occasionally fold small portions of dried fruit into the oaty mix too. • Stewed fruit Warm fruit purée, stewed apples or pear compote can…

Did you know? 1 in 5 Australians has irritable bowel-related symptoms Bloating, gassy, puffy or distended — whatever you call it, that annoying feeling in the belly affects over 30 per cent of us. For some, it’s so severe it can seriously impact day-to-day life, but for most of us, some degree of bloating can be a completely normal part of our lives. Bloating is the build-up of fluid or gas in your stomach, usually after a meal, which leaves you feeling full and uncomfortable. It’s more common in women than men, and most often experienced in the afternoon or evening. It can often resolve itself within a short period of time — but it can also be frustrating to find no relief when the cause is not entirely clear.…

STEP 1 Know your numbers Do you know your cholesterol and blood pressure levels? One in three adult women have high cholesterol, putting them at risk of heart disease. One in four women over 25 years have high blood pressure — another risk factor. See your GP annually, and keep tabs on your numbers. STEP 2 Lose just 5–10% of your weight, if you›re overweight About 56 per cent of women over 18 are either overweight or obese — which increases the risk of developing heart disease up to three times. Your risk will also increase if you store fat around your tummy, which is more dangerous than fat on thighs and buttocks. But lose just 5–10 per cent of your body weight — if you’re 90kg, that’s 4.5–9kg —…

Sweet potato, red onion & feta frittata Serves 4 Cost per serve $3.95 Hands-on time 20 min Cooking time 45 min ✔gluten free ✔vegetarian ✔dairy free ✔diabetes friendly 1 tablespoon olive oil 2 red onions, thinly sliced 500g sweet potato, peeled, diced 2 large zucchini, grated 1 cup baby spinach 8 eggs 150g goat’s feta, crumbled 4 cups leafy greens, to serve 1 Preheat the oven to 180°C. Drizzle a frying pan with olive oil and place over medium heat. Add onion and cook, stirring occasionally, until golden. 2 Add sweet potato and cook for 8–10 minutes, or until tender. Add zucchini in last 2 minutes of cooking. Add the spinach and cook, stirring occasionally, until spinach wilts (about 2 minutes). Transfer vegies to a bowl. 3 In a separate…

plus + basil pesto + salad leaves + balsamic vinegar plus + soy sauce + onion & carrot + sambal oelek & garlic + capsicum & bean sprouts + green beans & coriander plus + shallots + snow peas + carrot + capsicum + eggs plus + frozen peas + alfalfa sprouts + mint + reduced-fat feta + lemon…

Struggling to get your fussy eater to eat their peas and broccoli ‘trees’? Researchers have found a surprisingly simple way to get kids to eat more veg. Serving vegetables with a favourite food can entice kids to eat their greens. For example, fill cheesy spuds with veg and watch their faces light up! Try these other tasty combos: • Grate carrots into bolognese or meatballs. • Top homemade pizza with sliced mushrooms. • Cut zucchini into fries. Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.…

Bright ‘n’ beautiful citrus is in season over the cooler months — so fill up your fruit bowl with zesty lemons. SQUEEZE THE DAY! 1 Happy heart The potassium in lemons blunts the effect of sodium, boosting your heart health. 2 Flavour saviour Want to lift flavour without the salt shaker? Reach for a squeeze of tangy lemon juice! 3 Immunity booster A tablespoon of lemon juice provides almost a quarter of your daily vitamin C needs, supporting a strong immune system. 4 Energising iron The vitamin C in lemon can also help to boost iron absorption, which is crucial for transporting oxygen around your body. 5 Fights disease Lemons contain ‘limonene’, an antioxidant that has reversed some types of cancer in animal studies. Watch this space! For these recipes,…

FRESH Macro Butternut Pumpkin Soup Per 310g tub: 1020kJ (244cal), 9.3g protein, 2.8g sat fat, 18.6g carbs, 15.2g fibre, 620mg sodium POUCH Australian Organic Food Co. Beef, Quinoa & Vegetable Soup Per 330g pouch: 660kJ (158cal), 12.9g protein, 1g sat fat, 25.1g carbs, 6.6g fibre, 792mg sodium CANNED Heinz Tuscan Style Tomato & Beans with Basil & Oregano Per 300g can: 555kJ (133cal), 6.3g protein, 0g sat fat, 21.6g carbs, 7.2g fibre, 585mg sodium…

‘This tasty menu is high in filling fibre!’Melissa Meier, Accredited Practising Dietitian EACH DAY’S MENU GIVES YOU … • about 8700kJ (about 2000cal) for weight maintenance • More than 40g of fibre to keep you full all day long • 2-3 satisfying snacks for work or home • 100% of your daily iron & vitamin C needs to boost immunity MONDAY Breakfast • Muesli & yoghurt ½ cup gluten-free muesli, topped with 1 x 170g tub plain reduced-fat yoghurt & 10 strawberries (1600kJ/380cal total) Lunch • Chickpea salad 1 cup chickpeas, 2 cups baby spinach, 1 tomato, ½ carrot, ½ cucumber, 40g feta, drizzled with olive oil & balsamic vinegar • 1 banana (2500kJ/600cal total) Dinner • Chicken, tomato & rosemary risotto (p45) • 1 x 170g tub reduced-fat fruit…

• Why can’t I lose weight? Discover the new approach that’s helping people keep weight off! • Fridge raid! Whip up these tasty weeknight dinners from the leftovers in your fridge — too easy! • Mexican made better for you! We’ve tweaked these favourites — and the whole family will love them ... and much more! All our recipes are developed with dietitians to help you stay healthy! SEPTEMBER ISSUE ON SALE 12 AUGUST!…

Recipes contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid Recipes contain at least: • 20g protein per main meal • 5g protein per side dish or dessert Recipes contain no more than: • 10g fat per main meal • 4.5g fat per dessert • 3g fat per side dish • 3.5g fat per 250ml fluid Recipes contain at least: • 6g fibre per main meal • 3g fibre per side dish or dessert Recipes contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg (or more) iron per serve Serves of vegies per serve ✔gluten free…