Innholdsfortegnelse for September 2020 i Healthy Food Guide

What a whirlwind of a month it’s been. I think we can all be forgiven for feeling frazzled and stressed lately as we keep trying to balance life amid a pandemic. For the HFG team things have also been a bit of a blur, so you're definitely not alone! I’ll admit to some brain fog following a few sleepless nights, and after telling the same story twice to a workmate within five minutes, I realised I needed to take a break and reset — so I went for a walk. Taking a walk isn‘t just great for clearing your head, it‘s an ideal way to ease yourself back into exercise if you've been sedentary for a while. And if you’re in need of extra motivation to get moving, check out…

Broc on! A compound called ‘indole’ – found in broccoli, cauliflower, kale and Brussel sprouts – can help prevent non-alcoholic fatty liver disease and reduce cancer risk by lowering fat in liver cells. It’s time to broc around the clock! Hepatology, 2020 PORTION PERFECTION Take the guesswork out of healthy portions with this handy guide! 10 to–12 meals is the number of go-to dishes the average Aussie has in their cooking repertoire. For some new inspo, check out the easy recipes in 5pm Panic on page 62. Mars Food Australia, 2020 GLUTEN FREE EXPO online With large gatherings on hold this year, the Gluten Free Expo has moved online at glutenfreeexpo. com.au It has webinar and video content from leading health professionals, monthly recipes, exhibitors’ links to click on, and…

15% of Australians meet the muscle-strengthening & physical activity guidelines set out by the government Perhaps you got out of condition during the lockdown, your GP recommends you exercise more, or you’ve had a recent health scare. Or maybe your family’s been nagging you to get off the couch, or you’ve decided yourself it’s time to lose some weight. How do you acquire the motivation, time and resources to get fit, particularly if you haven’t exercised in a while? How do you choose the best type of exercise? And do you need a health check before you start? Read on… 1 MOTIVATE YOURSELF Understanding the effect that a sedentary lifestyle has on your health often only occurs after a serious event, such as hearing bad news from your doctor. For…

Maintaining a healthy diet in the long term is a crucial part of any fitness routine. It doesn’t just help you lose weight: it can also provide the right type of fuel to help power your new exercise program. Getting plenty of fibre from fruit, vegetables and whole grains will help you to›reduce weight and to keep it off›while exercising. Sugar, especially the type found in fizzy drinks and sweets, is low in nutrients and should be treated warily. Similarly, cut down on the refined carbohydrates in foods like white breads and rice, sugary cereals and refined pasta, which have had much of their fibre removed. Replace them with wholemeal breads, brown rice, oats, carrots or potatoes. It’s best to avoid fad diets, which tend to be restrictive and difficult…

Q I’ve started a walking routine and my knees keep hurting. Should I stop? When you start a new routine, a little pain is quite common. If it persists, you should talk to your doctor. Change one aspect of your program a week to minimise stress on your joints and injury, suggests personal trainer Larysa DiDio. “Pick either frequency, intensity or duration to make your program harder,” she says. “For example, if you decide to pick up your workout by doing an extra day or two, don’t go faster, or at a steeper incline.” Thesolution “Next time your knees feel sore (or, better still, before they start hurting), do these two quick and easy stretches,” Larysa says. HAMSTRING STRETCH Place an extended leg on a slightly elevated surface (like a…

Collagen production slows down in your late 20s & early 30s Vi›amin C Citrus, red capsicums, tomatoes, broccoli, strawberries and kiwifruit are all high in vitamin C, which plays a big role in collagen production and helps to protect cells from early ageing. Pro›ein Beef, chicken, fish, seafood, lentils, beans, chickpeas, eggs, and dairy products are protein-rich foods which help to build collagen. The zinc and copper found in many of these foods play vital supporting roles. Wa›er Drink plenty of water each day. Alcohol, as well as excessive tea and coffee, can dehydrate your skin. Col›agen in fo›d If you’re a meat eater, use cuts that are still on the bone, like lamb shanks, to make casseroles and other dishes that require long, slow cooking.…

MUSHROOM SWEET POTATO GNOCCHI Serves 4 Cost per serve $4.20 Time to make 1 hour 30 min ✔vegetarian 2 medium sweet potatoes 2 cups plain flour, plus extra, for dusting 40g butter 250g Swiss brown and button mushrooms, chopped into quarters 2 tablespoons toasted pine nuts (optional) 10 sage leaves Juice of ½ lemon ¼ cup grated parmesan 1 Preheat oven to 200°C. Poke a few holes in the sweet potatoes with a fork. Bake the potatoes at least 1 hour (on bed of rock salt, optional), or until tender and skin starts to wrinkle. Peel the skin off the potato while still warm, and set potato aside to cool slightly. Using a wooden spoon, push the potato through a potato ricer or a fine sieve. 2 Pile flour on…

Lovely leeks Versatile leeks can replace onions in most dishes, imparting a flavor that’s milder and sweeter. They can also help fight cancer and heart disease — and are rich in vitamin K to strengthen bones. Choosing The edible parts are the whiter bottom and lighter green parts. Look for leeks with a long white base and large, fan-shaped green leaves. Avoid very thick leeks, as they can be woody. Washing Grit can accumulate between the layers of the leaves. Prepare a leek by cutting the roots off, then cut it in half lengthwise. Submerge it in lukewarm water, and gently separate the leaves to remove all the grit. Cooking The white part is what’s used most, but the leaves are great in stock! Leeks can be sautéed, braised, grilled…

1 250g punnet of strawberries with ¹/ ³ cup (85g) reduced-fat plain yoghurt Per serve: 535kJ (127cal), 6.5g protein, 0.8g sat fat, 16.9g sugars, 6.3g fibre Snacking healthily while watching portion size will help you beat the munchies 2 Dip into 2 tablespoons of Yumi’s Classic Hommus with half a packet (125g) of Qukes® baby cucumbers. Per serve: 519kJ (124cal), 3.2g protein, 1.0g sat fat, 2.8g sugars, 3.3g fibre 3 Freeze and eat two fresh Medjool dates frozen — they taste almost like caramel! Per 2 dates: 557kJ (133cal), 0.9g protein, 0.0g sat fat, 30.3g sugars, 4.4g fibre 4 Pop away on a portion of Cobs Natural Organic Popcorn Sea Salt. Per 25g serve: 496kJ (118cal), 1.8g protein, 0.6g sat fat, 0.2g sugars, 3.3g fibre 5 Hit your sweet spot…

‘Get moving with this tasty spring menu!’Caroline Trickey, Dietitian MONDAY Breakfast • Bircher muesli ½ cup oats, ½ cup milk, ½ apple (grated) & ½ cup berries. Soak overnight. Top with 2 tbs yoghurt & 2½ tbs mixed seeds • 1 regular skim latte (2376kJ/566cal total) Lunch • Egg & chickpea salad Salad leaves, tomato, cucumber, ½ cup tinned chickpeas, 1 boiled egg, feta cheese, drizzle of olive oil & vinegar • 170g tub plain reduced-fat yoghurt (1914kJ/456cal total) Dinner • Indian roasted veg frittata (p51) • 1 navel orange (1666kJ/397cal total) Snacks • 2 slices soy-lin bread • 2 tbs peanut butter • 30g walnuts (2947kJ/702cal total) Daily total: 8903kJ (2127cal) TUESDAY Breakfast • Almond butter toast 2 slices multi-grain sourdough toast, topped with 3 tablespoons almond butter •…

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…

Healthy takeaways Thank you HFG for your article on healthy work lunches! As a busy working mum, I always send the kids to school with a healthy meal, but often run out of time to make one for myself. Your page gave me lots of tips on what to look for when buying takeaway — so I can enjoy guilt-free meals on the go. K. Kearny Mushroom magic I look forward to this magazine every month. I thoroughly enjoy the information and amazing recipes. Mushrooms are my favourite vegetable and I love any recipe with them — please give us more! Hannah Scanlon [Ed] Hannah, you’re in luck! Celebrity chef Miguel Maestre has shared two mouth-watering mushroom meals with us on page 72. Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia…

WINNER-WINNER! If you’ve started walking or cycling more lately, your higher body energy needs could lead to an increase in food production-related emissions. The good news is that by reducing your meat consumption and shifting your eating towards more veg, legumes, whole grains and fruit, you will be boosting your health and the environment. Scientific Reports, 2020 80% of end-of-aisle displays in our supermarkets contain unhealthy items, a Deakin University survey of 104 stores throughout Victoria has found. That means it pays to be especially on your guard when you’re turning that trolley round the aisle. Inside our Supermarkets: Australia 2020 This tribe’s got your back Although the Hazda tribe in Tanzania are sedentary for up to 9–10 hours a day — about the same as in the West —…

* You might be thinking about starting off with aerobic exercise, such as a cardio workout, walking, jogging, swimming or cycling. When we perform aerobic exercises like these, our heart rate increases along with our breathing rate and depth. This is because these types of exercise require oxygen to provide energy to keep going. If you are not used to this type of exercise, your body is inefficient at using the oxygen you breathe to generate energy for your ‘skeletal’ muscles. That’s why when you start an exercise program you huff and puff more, get tired quickly, and may not finish the exercise. But if you keep exercising regularly, your body becomes more efficient at using oxygen and you become better at generating enough energy for your muscles to work.…

Once you’ve decided to start exercising, and had a medical check if needed, start slowly, and build up your exercise routine over weeks and months. Getting fit calls for different approaches for different people, so find out what works for you. The important thing is to make it part of your lifestyle. Increase the intensity and frequency of your exercise gradually. Try starting with 20-minute-plus sessions, three times a week, before moving to longer, more intense, and more frequent sessions if you choose. Make your exercise interesting and enjoyable, perhaps by working out with a friend or group. Set some achievable goals, try to stick to them — and don’t give up if you have a setback.…

Sleep Men who sleep less or have poor sleep quality are more likely to have low testosterone than men who sleep longer. Aim for at least seven-to-eight hours a night. For better sleep quality, stick to caffeine-free drinks after midday, and minimise blue light from electronic devices at least one hour before sleep. Alcohol Alcohol consumption directly reduces levels of testosterone output. If you can’t quit alcohol altogether, try to cut your intake — and maintain a healthy diet and exercise routine to keep hormone levels balanced. Alcohol can have a cumulative effect on testosterone levels too, so try to have as many alcohol-free days as possible. The Australian Guidelines recommend no more than 10 standard drinks per week, plus at least two alcohol-free days every week. Exercise Interestingly, endurance…

→ COLLAGEN-CONTAINING SUPPLEMENTS These use collagen taken from animals’ connective tissue, their bone and cartilage. Most of these supplements come in the form of collagen peptides, meaning the collagen is ‘hydrolysed’ or broken down into smaller particles so it’s more easily absorbed by the body. It ends up as a white powder that can be flavoured or unflavoured…and poured into smoothies. → COLLAGEN-PROMOTING SUPPLEMENTS These cater for those wanting plant-based products to boost collagen production. Each one contains its own special blend, with ingredients such as wheatgrass, goji berries, linseeds, green tea powder and turmeric, and most include probiotics.…

New way to love veg! The new Heinz Plant Proteinz Creamy Coconut Pumpkin & Chickpea Soup has a healthy 15g plant protein per serve. Per 330g serve: 1300kJ (310cal), 17.2g protein, 4.6g sat fat, 38.6g carbs, 6.9g fibre, 810mg sodium Kickstart your morning Uncle Tobys Oats Super Blends Prebiotic Fibre Turmeric & Coconut has a hint of turmeric and coconut milk, plus added prebiotics for good gut bacteria. Per 46g serve: 720kJ (171cal), 4.7g protein, 1.8g sat fat, 4.4g sugars, 7.8g fibre Wholegrain happiness New Lowan Fruit Free Coconut & Chia Muesli includes bowel-protecting BARLEYmax™, which similarly contains prebiotics. Per 50g serve: 890kJ (213cal), 7.2g protein, 1.9g sat fat, <1.0g sugars, 6g fibre Boost those vitamins With no added sugar, each serve of Vitasoy Soy Protein + soy milk has…

FOOD FOR THOUGHT: THE GUT–BRAIN CONNECTION, p24 Amen DG et al. 2017. Quantitative erythrocyte omega-3 EPA plus DHA levels are related to higher regional cerebral blood flow on brain SPECT. J Alzheimer’s Dis. 58(4):1189-1199. CHOICE. 2016. Fermented foods. Available at www.choice.com.au Accessed June 2020. Furness JB et al. 2014. The enteric nervous system and gastrointestinal innervation: integrated local and central control. Adv Exp Med Biol. 817–39. Harvard Medical School. The Gut and the Brain. Available at hms.harvard.edu Accessed July 2020. John Hopkins Medicine. The Brain-Gut Connection. Available at www.hopkinsmedicine.orgAccessed July 2020. Medical Daily. 2013. Mood-altering yogurt? Probiotics change brain function with gut bacteria. Available at www.medicaldaily.com Accessed July 2020. NHS. Mucus in the gut may help relieve bowl inflammation. Available at www.nhs.ukAccessed July 2020. Pierce JM et al. 2019. The…

Biome’s windowsill planter kit is designed to help you grow restaurant-style microherbs in any home or urban landscape. Try basil, parsley and chives — it’s fun and easy. These delicate greens are full of nutrition and flavour, a delicious and beautiful accompaniment to many meals. Makes a great gift! Visit biome.com.au * Congratulations to all of our letter writers this month — who have each won a Biome Mushroom Kit grow pack valued at $65.90. 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.…

To avoid pain to the knee and other joints if you‘re obese or overweight, try gentle exercise or swimming before taking on anything more vigorous. If you are carrying excess weight, taking up exercise can place great strain on your joints, particularly the articulating surface — the cartilage surface of bones that are in contact with each other. Hips, knees and ankles can become inflamed and painful. So include exercise that reduces weight bearing, such as exercise in water or using a stationary exercise bike or rowing machine. Once you’ve lost weight and cardiovascular function improves, you can add more walking or jogging to your exercise program.…

With your gut’s bacteria — and its mucus lining — both playing a key role in brain health, it pays to do what you can to look after them. Luckily, that can be as simple as putting specific foods on your plate — and it turns out both gut bacteria and mucus have similar food ‘tastes’. Bacteria and mucus work closely together. In fact, bacteria can make or break just how healthy your gut mucus is; likewise, gut mucus kills certain types of bacteria, while acting as a valuable food source for other varieties. Five healthy ways to feed your gut... # 1 Eat plenty of prebiotics. Prebiotics stimulate the growth and activity of good bacteria, including those that help ‘build’ gut mucus while inhibiting the growth of bacteria that…

To maximise your body’s collagen-producing powers, we suggest you limit those lifestyle habits that increase collagen breakdown, plus boost your nutrient intake to help your body make as much collagen as it can. Some of the damaging lifestyle habits to avoid are: → Smoking, excessive alcohol consumption and poor diet → High stress: unmanaged stress can hasten the ageing process → Sun exposure can lead to dry and sagging skin → Burnt meat: research has suggested it can speed collagen loss from skin…

Monday BAKED SALMON WITH CAULIFLOWER RICE Serves 4 Cost per serve $7.35 ✔gluten free ✔dairy free ✔diabetes friendly 4 x 120g skinless salmon fillets 2 teaspoons grated ginger 2 teaspoons crushed garlic 2 teaspoons chilli paste 2 x 250g packets cauliflower rice (see Cook’s tip) 1 cup frozen peas 1 medium zucchini, spiralised ¼ cup chopped coriander ¼ cup chopped mint 1 x 120g packet French baby kale leaves Lemon wedges, to serve 1 Preheat oven to 160°C. Line a large baking tray with baking paper. Place fish on tray. Lightly spray with olive oil and season with cracked black pepper. Bake for 15–18 minutes. 2 Meanwhile, heat 1 tablespoon of olive oil in a large wok or in a non-stick frying pan over medium heat. Add ginger, garlic and…

While most of us know to check out the sugar levels in cereals, it’s just as crucial to consider fibre. Fibre is your gut’s best friend. It helps to keep you regular and feeling full, which plays a part in managing your weight. Some fibre types reduce cholesterol absorption. This reduces your risk of heart disease, and also helps control blood sugar levels, which reduces type 2 diabetes risk. Fibre also feeds your gut ‘microbiome’ — those 100 trillion bugs that live in your gut. These play a big role in immunity, control inflammation, and also synthesise vitamin K2 to strengthen bones. Your fibre-loving microbiome also helps to absorb minerals like calcium, and to produce short-chain fatty acids that help protect you from bowel cancer. And by simply choosing a…

The WHO recommends 6 teaspoons per day as the limit for added sugar consumption Added sugar is extra sugar added to food or drink on top of naturally present sugars. It can hide in foods under various names. Some foods like fruit, plain milk and dairy yoghurt contain naturally occurring sugars — but these aren’t a concern, unless consumed in excessive amounts. Are some sugars better than others? Rice malt syrup and coconut sugar are often lauded as healthy options. However rice malt syrup has a glycaemic index (GI) that can spike sugar levels, which later leads to a slump in energy and makes us potentially more open to indulging our food cravings. Coconut sugar has a lower GI, but it is similar nutritionally to brown sugar. How much sugar…

Q Why is my digestive system so sluggish? Eating foods with more fibre only seems to make it worse. What can I do to get things ‘moving along‘? Julia K, via email A Our digestive systems can be sluggish for many reasons. Fibre can help create healthy stools and move our bowels, but if you’re a little dehydrated and not drinking enough fluid, fibre can make the symptoms worse. The basics for healthy bowel function are fibre, fluid and movement. My advice would be to first check how much fibre you’re including in your diet. The goal is 30g for men and woman. You can use a fibre counter online, or an app, to check how much you’re consuming. Otherwise, seek the advice of a dietitian to support you with…