Innholdsfortegnelse for August 2020 i Healthy Food Guide

Coming on board as Managing Editor of the HFG team couldn’t have come at a better time! If you’re like me, emerging from lockdown you may find yourself in want of a new wardrobe — and not just due to the change of season. Or perhaps you just need some extra motivation to get your health back on track, so you can avoid falling into old habits as we return to the ‘new normal’. HFG has your back! Join us and get back into top gear with this issue. Our delicious healthy recipes will have you back in your old jeans in no time. We’ll help you put that little extra pep in your step with our mood-boosting food special, and our guide to building strong bones will have you…

Smart cookie? It takes just 120 seconds for your body to crave fruit after inhaling the scent of cookies. So says a report from the University of Florida. Hmmmm. Not sure. Would you agree? Journal of Marketing Research, 2019 PORTION PERFECTION Take the guesswork out of healthy portions with this handy guide! HAVE YOU BEEN PAYING ATTENTION? Just one meal high in saturated fat can hinder our ability to concentrate afterwards. Previous studies have only looked at the effect over a period of time, so the revelation is “pretty remarkable”, the study’s lead author says. American Journal of Clinical Nutrition, 2020 12 The number of minutes spent on acts of kindness and compassion that will boost your own happiness in return. Journal of Happiness Studies, 2019 2 DAYS is the…

→ A family history of the condition → Early menopause → Long-term use of steroid medication or reflux medication → Medical conditions that affect nutrient absorption — such as undiagnosed or poorly-managed coeliac disease, Crohn’s disease, or ulcerative colitis → Being 65 years or older for women, or 75 years or older for men → Low Vitamin D levels. Vitamin D helps with calcium absorption → Smoking → Excessive alcohol intake — more than 10–14 standard drinks a week → A very high caffeine intake → An excessive salt intake…

→ SPECIFIC FOOD OR DRINK Chocolate, caffeinated or alcoholic drinks, artificial sweeteners and cheese are common migraine offenders → HORMONAL CHANGES Women often start getting migraines around puberty. They may decrease during their late teens and 20s — only to then worsen after having children. The good news is there’s often an improvement again after menopause. For some, migraines are predictable at certain times in their menstrual cycle. → FATIGUE Too little and too much sleep are linked with migraines → PHYSICAL INJURIES like head blows or spinal disc pressure around the neck can trigger migraines → STRENUOUS EXERCISE, particularly when meal–skipping → DEHYDRATION → HUNGER OR SKIPPING MEALS → GLARE OR FLASHING LIGHT → STRONG SMELLS → ANXIETY, STRESS, OR RELAXATION FOLLOWING STRESS…

" Nothing adds more oomph to a dish than fresh herbs.Author & nutritionist Catherine Saxelby If you’re looking for new ways to flavour meals without added salt, fat and calories, then fresh herbs are for you. They have heaps of fantastic flavours — and are so nutritious. The trick is how to grow and use them, and how to keep them fresh. Grow your own Have you ever thought about growing herbs? All you need are some small pots and a sunny spot. They’re low maintenance, but don’t forget to water them! You'll always have them to hand, and they’ll add a lovely splash of colour to your kitchen. Grow, don't throw Too often we end up throwing almost full bunches of wilted herbs in the bin. Most bunches of…

Monday 25 mins RIGATONI WITH BROCCOLI & FETA Serves 4 Cost per serve $3.10 ✔diabetes friendly ✔vegetarian 250g rigatoni 2 garlic cloves, sliced 500g broccoli, cut into florets 1 x 400g can chickpeas, rinsed and drained 200g frozen edamame beans, thawed 200g frozen spinach, thawed Zest and juice of 2 lemons 80g reduced-fat feta, crumbled Handful fresh flatleaf parsley, to garnish 1 Cook the pasta according to instructions on the packet. Drain, reserving ¾ cup of the cooking water. 2 Meanwhile, spray a saucepan with oil, set over a medium-high heat. Add garlic and broccoli; sautée, for 2 minutes. Add the chickpeas, the edamame and spinach, and sautée for 3 minutes. 3 Add all but 2 tablespoons of the lemon zest, and all the lemon juice, and mix well. Stir…

‘Enjoy this light and tasty winter menu!’Caroline Trickey, Dietitian MONDAY Breakfast • Berry nut porridge ½ cup rolled oats, ½ cup milk & ½ cup frozen berries, topped with 1 tbs yoghurt & 2 tbs dry roasted almonds (1732kJ/412cal total) Lunch • Roasted tomato & red lentil soup (p43) (2055kJ/489cal total) Dinner • Rich tomato tofu curry (p53) • 1 cup green tea (1589kJ/378cal total) Snacks • 10 large strawberries • 10 raw almonds • 1 x 170g tub plain reduced-fat yoghurt (957kJ/228cal total) Daily total: 6400kJ (1530cal) TUESDAY Breakfast • Avo & tomato toast 2 slices multi-grain sourdough toast, topped with ½ small avocado, 1 medium tomato, sliced, handful baby spinach • 1 regular skim latte (1784kJ/425cal total) Lunch • Leftover Rich tomato tofu curry (p53) • 10 strawberries…

Timely advice How incredibly timely was your story ‘Alcohol and Weight Gain’ (July 2020)! During the recent coronavirus shutdown, a glass of wine seemed to be the best way to de-stress between work hours at home and relaxing afterwards – because there was no longer a commute to break up the day. After a few weeks of me being shut inside, my jeans started getting tighter. I wasn’t eating anything different, it was down to the extra glass or two of wine. Your smart drinking tips were just the ‘tonic’ I needed. Ruth Jones, NSW Out of production? It seems we have lost some great healthy cereals recently due to some companies discontinuing certain products, with sugary cereals now more prominent on supermarket shelves. If there are healthy alternatives available,…

→ GET IN THE MOOD Light a candle, set the table nicely, and put your favourite music on while you cook. → EGG YOURSELF ON Make brekkie for dinner — omelettes, poached eggs on toast, or hard-boiled — with a side serve of vegetables. → COOK ONCE, EAT PLENTY Most recipes usually serve four people, so freeze leftovers in single-serve portions to reheat when you’re busy.…

WEIGHT-BEARING EXERCISE Sydney physiotherapist Ruth Tetley, who has a special interest in bone health, says it’s the tug of muscle against bone when you’re doing weight-bearing exercises that helps make bones stronger. “While walking can benefit bones in your lower spine, hips and legs, it’s important to include exercises that build upper body strength.” She suggests Pilates or yoga three times a week, saying “the bonus of both of these exercises is they also improve balance and coordination, reducing the risk of falls now and in the future.” CONSUME BONE-BUILDING FOODS — ESPECIALLY CALCIUM Most people know that calcium is required for strong, healthy bones, yet almost three-quarters of Australians don’t meet their calcium requirements. Your bones are like a ‘bank’ that holds on to 99 percent of your body’s…

→ Dhal or vegetable curry with chickpeas → Stir-fry with tofu, or lean meat/seafood and noodles → Soup with legumes and vegetables, with a side of grainy bread or sourdough → Wholegrain or non-white sourdough sandwiches, rolls or wraps, with chicken or salmon/tuna, egg, avocado or hoummos, and plenty of salad → Salad with lots of lovely legumes (beans, lentils, chickpeas) and loads of different vegetables → Brown, or red rice (if available) sushi, with a side of edamame…

Tension headaches are by far the most common headache type, with around a third of Australians likely to have endured one at some stage in their lives. Stress seems to be a common trigger, although how stress causes a headache is still not yet fully understood. Sometimes headaches are caused by muscle tension around the back of the neck and scalp, which may be due to restlessness or lack of sleep, poor posture or anxiety. Cluster headaches are very painful but less common, and occur at regular times close together, often at night and in clusters that can last four–to–12 weeks. While the body clock is thought to play a role, the root cause is unknown. During the cluster period, alcohol can trigger a headache, so it’s wise to avoid…

PER CUPCAKE 706kJ/169cal Protein 3.7g Total Fat 4.4g Sat Fat 0.9g Carbs 28.9g Sugars 16.8g Fibre 0.7g Sodium 84mg Calcium 44mg Iron 0.3mg FUDGY SWEET POTATO CHOCOLATE BROWNIES Makes 16 Cost per square $0.55 Hands-on time 15 min Cooking time 20 min ✔gluten free ✔dairy free 140g fresh Medjool dates, pitted, chopped 1 cup mashed, steamed sweet potato 2 eggs 1 teaspoon vanilla extract ¼ cup macadamia oil ¼ cup pure cocoa powder, plus extra, to dust ½ teaspoon gluten-free baking powder ½ cup almond meal 1 Preheat the oven to 160°C. Line a 20cm square cake tin with baking paper. 2 Place dates and 1 tablespoon of water in a microwave-safe bowl. Cover and microwave the dates on high for 1 minute. Roughly mash with a fork. 3 Place…

Just brilliant! Juicy blood oranges are less acidic than other varieties, slightly sweeter, a bit smaller, and so easy to peel. The season is short, however, so don’t leave it too long before you grab a few of these health heroes. Popping with colour Blood oranges get their wildly vibrant crimson-red flesh from ‘anthocyanin’ phytochemicals that work as antioxidants to fight disease. Valuable for vision Blood oranges are higher than other varieties of orange in beta-carotene, which converts to vitamin A in the body and is vital for healthy eyes. Immune booster One blood orange supplies your complete daily vitamin C requirements, supporting your immune system and boosting iron absorption. Full of fibre A blood orange provides roughly 10 per cent of your daily fibre needs — but only if…

TO INCREASE PLANT-STEROLS ... WHY? Plant sterols can help reduce your cholesterol, as they actively block cholesterol absorption. They’re found naturally in plant foods, but can be added in high quantities to cereals, spreads and milk. TO REDUCE SATURATED FAT ... WHY? Saturated fat can elevate your LDL cholesterol — the ‘bad’ type of cholesterol that can clog your arteries. Fatty meats, deep-fried foods and pastries are rich in saturated fat. TO BOOST UNSATURATED FATS ... WHY? Mono- and poly-unsaturated fats (MUFAs and PUFAs) improve heart health and reduce your risk of heart disease. Heart-healthy fats are found in oily fish, avocados, olives, some liquid oils, nuts and seeds.…

I often feel sleepy around 3pm, and I also find it hard to concentrate, so I usually end up reaching for a coffee. Does coffee provide any health benefits? Are there other foods I can eat to avoid this energy slump? R. Singh, via email Q&A Our bodies tend to want to snooze in the afternoon — look at countries with siestas! The urge usually passes, but it’s best to be prepared and have nourishing foods handy. Make it something a little special to reduce the urge for a sugary choice. Preferably it will have protein and/or healthy fat and whole grains to keep you full for longer and sustain your energy. How about your favourite crunchy nuts, or tasty cheese with in–season fresh fruit? Maybe sweet berries or fresh…

This DIY Pink and White Oyster Mushroom Grow Kit from Biome Eco Stores contains everything you need to get growing — including a spray bottle to water your kit, detailed instruction card, pull-out recipe card, and substrate inoculated with oyster mushroom spawn. This sweet and juicy tropical mushroom species is great roasted on pizza or tossed through pasta. Visit biome.com.au * Congratulations to all of our letter writers this month — who have each won Spice Tailor prize packs valued at $50. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 Note: ‘Your say’ letters may be edited for length and content.…

Latest research shows almost half of us now try to eat more plant-based meals, one in 10 have been exploring different diets, and over one third are cooking healthier dishes. Yet many hesitate: 21 per cent lack confidence cooking meat-free meals; a quarter worry their family or partner won’t like eating them. Our suggestion: Dip your toe in the water with the vego recipes in this issue. You don’t have to go meat-free, but having more vegies on your plate will help you get five serves of veg. Enjoy!…

DAIRY While dairy is an easy way to achieve your calcium needs and is protein-rich, some choose plant-based alternatives. If this is you, make sure these alternatives are fortified with calcium. DRIED FRUIT Try dried figs to increase calcium intake, dried prunes for vitamin K, and apricots, prunes and raisins for magnesium. NUTS & SEEDS Unhulled tahini, almonds and Brazil nuts are good sources of calcium, while pumpkin seeds provide zinc. All are an excellent source of protein! LEAFY GREEN VEGETABLES (except spinach and silverbeet), cabbage, kale and Asian greens are good sources of calcium, Vitamin K and magnesium. Half a cup of cooked greens each day can provide what you need. LEGUMES These are ideal sources of protein, and good providers of magnesium, zinc and fibre. Legumes are important…

We suggest you quit the crash diets and try these strategies instead! 1 MAKE SMALL CHANGES TO YOUR DIET Rather than attempting large changes that are difficult to maintain and leave you feeling like you’re depriving yourself, research shows making small, healthy changes to your eating habits — and sticking with them — leads to long-term weight loss. 2 PUT ENOUGH PROTEIN ON YOUR PLATE Protein is necessary to maintain metabolism-friendly muscle mass. Try to make one quarter of your meal protein, accompanied by one quarter low–GI carbohydrates — and plenty of healthy vegetables of every colour. 3 WRITE WHAT YOU BITE A 2019 study confirmed the value of keeping a food diary for weight loss. You don’t have to spend a lot of time filling it in each day…

1 Eat and drink well The starting point is to aim for a well-balanced diet packed with vegetables that will provide all the nutrients you need. Eat regularly and get plenty of fluids — especially water — and limit your intake of caffeine, sugar and alcohol. Plus, if you’ve identified trigger foods, try to avoid or limit those too. 2 Chill out! For headache-prone people, even just a just little stress can trigger an attack, so learning specific techniques such as progressive muscle relaxation and abdominal breathing can help. Everyday activities that can help you manage stress include any type of exercise, watching a relaxation video, listening to music, listening to guided meditation, or just reading a book. 3 Exercise regularly Regular exercise helps keep your brain and body in…

PASTA WITH CHILLI TUNA & GREENS Serves 1 Cost per serve $4.95 Time to make 15 min ½ cup wholegrain pasta 1 cup broccoli florets ¼ cup frozen peas 2 cups baby spinach ¼ cup reduced-fat ricotta 1 x 95g can tuna in chilli oil 1 tablespoon grated parmesan 1 Cook the wholegrain pasta in a large saucepan of boiling water, according to packet instructions. When pasta has 2 minutes to go, add the broccoli and peas to pan. Drain the mixture, reserving about ¼ cup pasta water. 2 Add the pasta back to pot over a low heat and stir through baby spinach. Add ricotta and the pasta water; stir to combine. Stir through tuna and add parmesan to finish. Season meal with cracked black pepper and serve. PER…

OSTEOPOROSIS UPDATE: HOW STRONG ARE YOUR BONES? p16 Osteoporosis Australia. 2014. Prevention. Available at www.osteoporosis.org.au Accessed May 2020. Mayo Clinic. 2019. Osteoporosis symptoms & causes. Available at www.mayoclinic.org Accessed May 2020. Australian Bureau of Statistics. 2015. Australian Health Survey: Usual Nutrient Intakes, 2011-12. Available at www.abs.gov.auAccessed May 2020. Cleveland Clinic. 2019. Do You Need Vitamin K Supplements for Your Bone Health? Available at www.health.clevelandclinic.orgAccessed May 2020 American Bone Health. 2019. Vitamin K2 Plays Key Role in Bone Health. Available at www.americanbonehealth.org Accessed May 2020 IS YOUR METABOLISM STOPPING WEIGHT LOSS? p22 American Psychological Association. 2018. Why do dieters regain weight? Available at www.apa.org Accessed June 2020. WebMD. 2016. How your appetite can sabotage weight loss. Available at www.webmd.com Accessed June 2020. Polidori et al. 2016. How strongly does appetite counter…

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…