Innholdsfortegnelse for May 2021 i Healthy Food Guide

A fertile issue Once again, the March issue of Healthy Food Guide magazine was a great read and I took particularly interest in the ‘Boost your fertility’ article. As a male who’s gone through many heartbreaking years of failed IVF rounds with my partner, fertility is an issue we need to keep on the agenda because, sadly, it is affecting more and more people. It’s too late for us but, hopefully with time, knowledge and technology, more answers can be found. Thank you for promoting this vital and deeply personal issue. Peter Wyatt, ACT…

Sometime between the ages of 40 and your approach to the big 5-0, you might start noticing a few changes with your body. Perhaps you wake up in a sweat at night, or your periods become erratic and are often accompanied by heavy bleeding. If this sounds familiar, chances are you’re going through what is known as perimenopause. This is the stage leading up to menopause, when your monthly menstrual periods naturally stop and indicate the end of your reproductive years. It’s common for women to experience a range of telling symptoms as their hormones begin to fluctuate during the months, and sometimes years, leading up to menopause. Many women talk about perimenopause being a time of hormonal chaos, when hormone levels swing rapidly from low to high. Read on…

Coffee contains caffeine, a natural stimulant that can increase alertness. Consuming caffeine (also found in tea and chocolate) has been known to boost short-term brain function, mood, reaction times, vigilance and general cognitive function. These effects require only low doses of caffeine: about 3mg per kilo of body weight. For context, a typical espresso contains around 100mg of caffeine, so two strong cups of coffee is enough to start feeling these effects. Coffee is also a source of important nutrients, including riboflavin, niacin, magnesium and potassium, plus various antioxidants and other plant compounds. Interestingly, one study revealed the typical American diet derived more antioxidants from coffee than from fruit and veg combined.…

1 Sit in a comfortable position or lie flat on the floor or bed. Relax your shoulders. 2 Place one hand on your chest and the other on your stomach. 3 Take two seconds to breathe in through your nose. You should feel the air moving through your nose into your abdomen, so your stomach expands. As you do this, make sure your stomach is moving outwards as you breathe in, while your chest remains fairly still. 4 Purse your lips (like you’re going to drink through a straw), then gently press on your belly while you exhale slowly for two seconds. 5 Repeat several times for best results.…

Orange chia sweet muffins Makes 12 Time to make 1 hr 15 mins Cost per serve $0.65 ✔dairy free 400g oranges, washed well 3 eggs, lightly whisked 1 teaspoon vanilla bean paste ¼ cup coconut sugar ¹/ ³ cup extra-virgin olive oil 2 tablespoons black chia seeds 2 cups white spelt flour 1 teaspoon baking powder 1 Preheat oven to 180°C. Line a 12-cup capacity muffin tin with paper muffin cases. 2 Place oranges in a large saucepan, cover with cold water and bring to the boil over high heat. Boil for 10 minutes, then drain water. Cover oranges with cold water, bring to the boil and boil again for 10 minutes. Repeat this process once more. 3 Transfer oranges to a food processor and blitz until smooth. 4 Place…

Vegan delight Super Nature Vegan Wellness Bowl Chicken Cacciatore Style Plant Protein & Farro Grain Mix is a low-fat, high-protein option with 8g of dietary fibre per serve. Per 350g serve: 1140kJ (273cal), 16.5g protein, 4.6g fat, 1.1g sat fat, 38.5g carbs, 12.6g sugars, 8.1g fibre, 658mg sodium Protein power San Remo Multigrain Protein Pasta has twice the amount of protein and fibre, and a third fewer carbs than regular pasta. Per 125g serve: 1850kJ (440cal), 37.6g protein, 3g fat, 0.5g sat fat, 61.3g carbs, 1.9g sugars, 7.8g fibre, 15mg sodium Light on sugar Carman’s Goodness & Grains Almond & Coconut Flakes has less than 2g sugar per serve. Per 45g serve: 716kJ (171cal), 5.6g protein, 5.9g fat, 1.8g sat fat, 19.7g carbs, 1.4g sugars, 8.5g fibre, 55mg sodium Crackin’…

1 Freedom Foods Barley+ Muesli Apple & Sultana The amount of fibre, salt and sugar can vary greatly, so always check the ingredients list Per 100g serve: 12.3g protein, 1.3g sat fat, 24g sugars, 26.1g fibre, 12mg sodium 2 Carman’s 5 Grain & Seed Granola Almond, Vanilla & Cinnamon Per 100g serve: 10.8g protein, 2.2g sat fat, 9.7g sugars, 15.9g fibre, 50mg sodium 3 Be Natural Breakfast Cereal With Pink Lady Apple & Flame Raisin Per 100g serve: 8.2g protein, 0.7g sat fat, 22.8g sugars, 12.8g fibre, 205mg sodium 4 Jordans Low Sugar Granola Almond & Hazelnut Per 100g serve: 16.1g protein, 2.4g sat fat, 2.9g sugars, 7.9g fibre, 10mg sodium 5 Sanitarium Weet-Bix Blends Multi-grain+ Per 100g serve: 10.7g protein, 1.7g sat fat, 9.6g sugars, 8.9g fibre, 267mg sodium…

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 they’re always accurate and up to date. We also publish our references in the magazine and online at healthyfood.com. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our…

Give us your feedback on HFG and you could win a premium tea gift pack from Golden Grind valued at $140! This gift pack includes a selection of Golden Grind’s most popular blends, PLUS a customised blend made especially for you! Made from 100 per cent natural and sustainably grown ingredients, Golden Grind teas are not only good for you, they taste great, too. * Congratulations to Peter Wyatt, this month’s Your Say winner, who wins an eco-friendly Biome bundle valued at $250. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590…

While you can’t stop nature from taking its course, there are changes you can make to your diet and lifestyle to help you feel your best through perimenopause and beyond. Now is not the time to embark on drastic diets or set unrealistic fitness goals. Instead, small yet sustainable changes to your daily habits will help set you up for the next stage of your life by decreasing your risk of developing chronic diseases associated with ageing. Try the following: 1 Eat three to four serves of dairy a day As you age, your risk of osteoporosis, or brittle bones, increases. To meet your increased calcium needs, include more dairy foods in your diet. Try having a milk-based smoothie for breakfast, cheese and crackers for snacks, and a tub of…

Keeping your weight within its healthy range is one thing. But just as important – if not more so – is paying attention to where on your body the extra weight starts to gather, since locations aren’t all created equal as far as overall good health is concerned. The short story is that carrying too much weight around your stomach delivers the biggest health risk, increasing your likelihood of experiencing everything from heart disease and diabetes to a faster decline in what is known as ‘fluid intelligence,’ the type of intelligence that influences your short-term memory and problem-solving capability. So how much tummy fat is too much? One way to gauge whether you’re carrying excess belly fat is by calculating your waist-to-height ratio. You can do this by dividing your…

IMPROVE POSTURE To reduce the appearance of a prominent belly, try standing and sitting ‘tall’ to prevent yourself from slouching. Poor posture can make a belly look much bigger than it actually is. BEAT BLOAT Hormonal changes can cause bloating, but some foods may exacerbate it, as can too much salt. We’re all different, so if you’re prone to bloating, keep an eye out for food triggers. REDUCE CARBS Refined carbohydrates are energy-dense and low in nutrients. Eat more nutrient-rich, low-kilojoule foods to help shift excess belly fat.…

Beetroot & walnut salad with smoked salmon Serves 4 Time to make 10 mins Cost per serve $4.50 ✔gluten free ✔dairy free ✔diabetes friendly 1½ tablespoons extra-virgin olive oil 1 tablespoon lemon juice 1 tablespoon white balsamic vinegar 2 teaspoons wholegrain mustard 1 x 120g packet baby spinach and rocket leaves 150g hot smoked salmon fillet, flaked 1 x 400g can lentils, rinsed, drained 250g cooked beetroot, cut into wedges, then halved 1 small avocado, chopped ¼ cup toasted walnuts, roughly chopped, to serve 1 Combine oil, juice, vinegar and mustard in a small bowl. 2 Place salad leaves, salmon, lentils, beetroot and avocado in a large serving bowl, tossing to combine. Drizzle over dressing, gently tossing to combine. Serve salad sprinkled with walnuts. PER SERVE 1615kJ/386cal Protein 20.7g Total…

A PAIN IN THE GUT Aune D et al. 2020. Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies. Eur J Nutr. 59(2): 421-432. Crowe F et al. 2011. Diet and risk of diverticular disease in Oxford cohort of European prospective investigation into cancer and nutrition. BMJ. 343: d4131. Crowe F et al. 2014. Source of dietary fibre and diverticular disease incidence: a prospective study of UK women. Gut. 63(9): 1450-1456. You H et al. 2019. The management of diverticulitis: a review of the guidelines. Med J Aust. 211(9): d10.5694. McSweeney W & Srinath H. 2017. Diverticular disease practice points. Australian Family Physician. 46(11): 829-832. Strate L et al. 2008. Nut, corn, and popcorn consumption and the incidence of diverticular disease. JAMA.…

Foods that soothe Unfortunately, I have the very nasty autoimmune disease scleroderma, and your comprehensive but easy to understand article on dealing with chronic inflammation comes at the right time leading into the cooler months. I’ll be increasing my intake of oily fish, legumes and fruit and vegies, while being extra cautious with any processed foods. Thank you again for your high standards. Barbara Handasyde, VIC Intriguing read As a reader of HFG for many years, I find it intriguing that every issue of your magazine has such interesting articles on a range of topics. From the March issue, I enjoyed finding out that bananas are actually berries, and how I can reduce inflammation by avoiding certain foods. The recipes were also tempting. The blueberry cheesecake in jars is an…

Ode to oats The humble oat could be a saving grace if you’re receiving radiation, according to new research. People undergoing cancer treatment are often advised to avoid a high-fibre diet because it can exacerbate bloating and diarrhoea, two common side effects of radiotherapy. But South Australian and Swedish researchers have recently discovered that eating oat bran can actually offset the gastrointestinal inflammation caused by radiation. Time to tuck into that bowl of porridge or oat biscuit! Nutrients PORTION PERFECTION Take the guesswork out of healthy portion sizes with this handy guide! 74% That’s the number of healthy Australians over the age of 70 who reported taking a supplement daily or occasionally. Most popular were fish oils (to help reduce inflammation and support cardiovascular health), vitamin D, glucosamine and calcium…

Maligned for causing many health ills – from stunted growth and cancer to heart disease – coffee is a good example of conflicting research resulting in mixed messages to the public: one day coffee is reported as being good for us, the next day it’s labelled harmful. Fortunately, we are now in a good position to see how the health ledger really stacks up for coffee, with the publication of a major scientific review in 2016. The review looked at more than 1,200 individual studies of coffee and its positive or negative health effects. This included links to cancer, heart disease, type 2 diabetes, liver disease, neurological disorders and longevity. After detailed analysis, the review concluded the benefits of moderate coffee consumption clearly outweighed the risks for most conditions, with…

Moderate-intensity exercise includes activities like brisk walking, uphill walking, swimming, cycling and dancing. The talk test (see below) will help you find out what level you’re exercising at. LOW INTENSITY You can talk and sing while you exercise, without feeling puffed or getting out of breath. MODERATE INTENSITY You can talk comfortably while you exercise, but cannot sing. HIGH INTENSITY You can’t speak much at all while exercising, without gasping for breath.…

Poached pear tarts Serves 4 Time to make 25 mins plus 15 mins chilling Cost per serve $0.65 1 sheet reduced-fat shortcrust pastry, just thawed, quartered 1 cinnamon stick 2 small pears, such as Packham, peeled, cored (leaving stems intact), halved 1½ tablespoons apricot conserve 1 tablespoon flaked almonds, toasted 1 Line four 2cm-deep 5cm x 10.5cm loose-based tart tins with pastry quarters, trimming to fit. Place tart tins in freezer for 15 minutes or until pastry is frozen. Preheat oven to 180°C. 2 Transfer tart tins to a large baking tray. Line pastry cases with baking paper. Top with ceramic pie weights (or uncooked rice) and bake for 8 minutes or until edges are just golden. Remove weights and paper. Bake for a further 10 minutes or until pastry…

Praise for pears With more than 100 different pear varieties, the most common types in Australia are the sweet, bright green Packham pear, the smaller green Williams pear and the brown Beurre Bosc pear. With their crunchy texture and naturally sweet flavour, they make ideal portable snacks. Rich in nutrients, one pear offers up to 6g of dietary fibre, along with potassium and vitamins C and K. Like many fruits, the skin is rich in nutrients, and pear skin is a rich source of the polyphenol antioxidants that help protect against cell damage. One of these antioxidants is chlorogenic acid, which can help prevent heart disease. Pears are also thought to help regulate alcohol metabolism and have a protective effect against ulcers. Three ways to enjoy pears: → Slice up…

SunRice Super Grains Multigrain Blend Easy to prepare and packed with whole grains like brown rice, quinoa and buckwheat. Coles 7 Ancient Grains Containing 98 per cent whole grains, this quick-cook option is rich in protein and dietary fibre. Chef’s Choice Wild Rice One of the few wild rice options available, this is rich in proteins and nutrients. Seeds of Change Brown & Red Rice This combination of brown and red rice has the bonus of added linseeds and quinoa. SunRice Black Rice As well as looking stunning in mixed salads, this is high in protein, fibre and nutrients such as magnesium.…

‘Feel lighter with this delicious & satisfying menu!’Dietitian Brooke Delfino MONDAY Breakfast • Avo, cheese & tomato toast 2 slices soy-linseed toast topped with ¼ small avocado, 2 slices reduced-fat cheddar & 1 sliced tomato (1700kJ/410cal) Lunch • Chicken salad wrap 100g skinless barbecued chicken with lettuce, cucumber, carrot & beetroot on a wholegrain wrap (1900kJ/450cal) Dinner • Yellow prawn curry (p58) • 1 x 170g tub reduced-fat fruit yoghurt (2100kJ/500cal) Snacks • 1 cup carrot sticks with 2 tbs tzatziki dip • 2 cups plain popcorn • 1 apple (800kJ/200cal) Daily total 6500kJ (1555cal) TUESDAY Breakfast • Muesli & yoghurt ½ cup untoasted fruit & nut muesli with 1 x 170g tub reduced-fat plain yoghurt & 1 sliced kiwifruit (1900kJ/450cal) Lunch • Leftover Yellow prawn curry (p58) (1500kJ/360cal) Dinner…

Q I think I’ve become lactose-intolerant. I’m in my 40s and never had any issues before, but lately I’ve been having problems when eating dairy. What’s going on? Anna, via email A It’s highly unlikely you’ve developed an allergy if you’ve had no issues in the past. But you may have developed temporary lactose intolerance due to a gastrointestinal infection, for example, from food poisoning. A temporary inability to digest lactose, the sugar in milk and other dairy foods, can develop when the micro-organism causing the infection leads to the flattening of the microvilli – the tiny projections that line your small intestine. The microvilli contain the enzyme that digests lactose into sugars right before absorption. Luckily, they recover fast – usually within a week or two. Lactose intolerance, on…

Recipes per serve contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid. Recipes per serve have at least: • 20g protein per main meal • 5g protein per side dish or dessert. Recipes per serve 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 per serve have at least: • 6g fibre per main meal • 3g fibre per side dish or dessert. Recipes per serve contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish. Recipes per serve have at least 250mg calcium. Recipes per serve have 4.5mg…