Innholdsfortegnelse for July 2021 i Healthy Food Guide

If you’ve ever been trapped in a dieting cycle, you’ll know that wistful feeling you experience when you see someone else enjoying a food on your ‘no-go’ list. We all know how food envy feels! The good news is that you don’t have to diet. In fact, by ditching the diet mentality altogether, you can improve your overall health and wellbeing. That may sound hard to believe but it is possible, and dietitian Lyndi Cohen is living proof! Not only did she ditch diets, she lost 20 kilos and has never been healthier. Check out her inspiring story (p16) for her tips to get off the diet bandwagon for good. And when healthy eating tastes so great, you’ll never feel like you’re missing out, as the recipes in this issue…

Long-term studies reveal more than 80 per cent of weight lost on a diet is regained Healthy eating used to feel like a struggle for me. I knew what I should be eating, yet every Monday my brain told me I’d failed so I had to start from scratch. I’d eat healthily all day, only to end up snacking all afternoon once I got home. I spent a decade losing weight, only to regain it again (and more). Until it occurred to me that I’d spent years blaming my willpower. But what if I wasn’t failing diets? What if diets were failing me? I decided to adopt a new approach, and lost 20 kilos over four years. I can assure you, getting to a healthy weight is nice, but living…

You’ve no doubt heard of type 2 diabetes, a health condition affecting more than one million Aussies. But perhaps you’re less familiar with its precursor, insulin resistance, which is an early warning sign you may be on the path to developing diabetes. So what’s all the fuss about insulin and what does it actually do? Insulin is a hormone released by the pancreas to regulate blood sugar levels and metabolise fat and protein. Whenever we eat carbs, our digestive system breaks them down into a sugar called glucose in the bloodstream. This glucose is taken into cells by insulin to be used as energy. Without energy, our cells don’t function properly. What is insulin resistance? In healthy bodies, the release of insulin is regulated to balance food intake. When insulin…

The body then holds onto fat stores, which is why people who eat a healthy, calorie-appropriate diet, which would usually result in weight loss, fail to lose weight. Following a standard low-fat, high-carb diet filled with whole grains, fruit and low-fat snacks can actually make insulin resistance worse. This doesn’t mean you have to follow a low-carb diet. Instead, eat controlled portions of low-GI carbs at each meal and snack, and team them with protein-rich foods like eggs, fish, meat, dairy and nuts to reduce your carb intake to 30 to 40 per cent of your overall energy intake. Reducing your carb load will help to reduce the amount of insulin released, and lower levels over time, improving your sensitivity to insulin. While some people with insulin resistance stop eating…

Breakfast made easy Designed for littlies, the new Sanitarium Weet-Bix Little Kids Essentials contains grains and nutrients for healthy growth. Per 33g serve (2 biscuits): 508kJ (122cal), 4.1g protein, 0.6g fat, 0.1g sat fat, 22.8g carbs, 1g sugars, 4.1g fibre, 4mg sodium Snack happy Stay satisfied with Woolworths Artisan Style Seeds & Grains Crispbread, made with linseed, sesame and sunflower seeds. Per 13g (1 crispbread): 255kJ (61cal), 2.1g protein, 3.4g fat, 0.4g sat fat, 4.5g carbs, <1g sugars, 2g fibre, 69mg sodium Pulse power One serve of Super Nature Super Pulses Lemon Ginger Chicken provides a third of your daily fibre needs. Per 300g serve: 1180kJ (282cal), 15.6g protein, 2.4g fat, 0.6g sat fat, 46.2g carbs, 15.3g sugars, 9.9g fibre, 699mg sodium The slice is right Bill’s Organic Khorasan Sourdough…

SUGARINE These tablets get their sweetness from saccharine, and are suitable for hot beverages. LAKANTO MONKFRUIT SWEETENER BAKING BLEND This baking sweetener contains monkfruit extract and erythritol. EQUAL Asparteme is the main sweetener in this product, which was the first asparteme-based product to be sold. SPLENDA This is a tablet sweetener made from sucralose, and is also good for tea and coffee. STEVIA SWEET LIQUID WITH AGAVE This product is a blend of natural stevia and agave syrup. Use it as a sweetener in recipes. WHOLE EARTH MONK FRUIT ULTIMATE SUGAR REPLACEMENT This is made with monkfruit extract and erythritol.…

MONDAY Breakfast • Baked beans on toast made with 2 slices wholegrain toast and 1 x 220g can reduced-salt baked beans topped with 20g feta (1900kJ/450cal) Lunch • Tuna rice bowl made with 1 microwave brown rice cup, 1 x 95g can tuna in oil (drained), 10 cherry tomatoes, ½ cucumber, ¼ avo, ¼ cup edamame beans & lemon juice (2100kJ/500cal) Dinner • Quick lentil pasta (p65) (1700kJ/410cal) Snacks • 1 regular flat white, 1 apple & 5 walnuts • 5 celery sticks & 1 tbs peanut butter • 1 x 170g tub plain yoghurt & 10 strawberries (3000kJ/720cal) Daily total 8700kJ (2080cal) TUESDAY Breakfast • Spiced porridge made with ½ cup rolled oats, 1 cup milk & pinch of cinnamon, topped with 1 banana & 30g almonds (2500kJ/600cal) Lunch…

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…

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 with up-to-date information. A full list of references is also available on request. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional…

Shake it off! While many nations are reducing their salt intake — and their risk of early death from diseases related to high blood pressure — Australians are still eating too much salt, according to a new study. One in three Aussies have high blood pressure, and eating less salt would save thousands of lives and millions spent in healthcare costs every year. Reducing your salt intake is easy: eat fresh meals made with whole grains, veg and heart-healthy protein, like legumes and seafood, and flavour them with herbs, spices, citrus and garlic. Avoid store-bought sauces and dressings, and packaged, processed foods, such as chips, as these have large amounts of added salt. Advances in Nutrition 31% That’s the number of Aussies who are living with obesity. While there’s…

INCREASED HUNGER Dieting can affect your hormones, making you hungrier than before you started dieting. WEIGHT REGAIN The majority of people who lose weight on a diet will regain the weight they lost, plus more weight. CRAVINGS FOR FORBIDDEN FOODS You may develop a preoccupation with certain foods, as ’off limit’ foods become more desirable. BINGE-EATING & EMOTIONAL EATING Dieting can cause you to feel out of control when you’re around food, and you find it hard to stop eating. BODY DYSMORPHIA You may end up being preoccupied with your perceived body flaws. ISOLATION As dieting limits what you’re allowed to eat, it can be harder to eat out when socialising.…

→ FATIGUE This is the most common symptom of insulin resistance, since the body is not processing energy efficiently. → SUGAR CRAVINGS Because insulin and sugar levels are fluctuating widely during the day, craving sugar is another common symptom. → INCREASED BELLY FAT Insulin causes fat to be stored specifically around the abdominal area, which is why people with insulin resistance often have a large belly. A waist measure of up to 80cm for women and 94cm for men is within the healthy range, so anything greater is cause for concern. → INABILITY TO LOSE WEIGHT Other signs include an inability to lose weight despite a healthy diet. → BLOATING Excess insulin can damage the kidneys, which have to work overtime to filter blood. The kidneys end up holding on…

From a scraped knee and occasional bump or burn to childbirth, bursts of pain are a normal part of life. Pain is your body’s way of telling you something needs attention, and helps to keep you safe. It’s a signal to the brain to stop, change your behaviour or investigate the cause. Almost everyone knows what pain is, but everyone’s experience of pain can differ. Sometimes it’s short lived, like when you have a stubbed toe or headache. At other times, pain can be chronic and debilitating. When pain lasts longer than three months, it’s called ‘chronic pain’ What is chronic pain? “Chronic pain is pain that persists for longer than three months,” explains Carol Bennett, CEO of Painaustralia. “It can be intermittent or ongoing. For example, migraine pain comes…

When it hurts to move, you don’t want to be carrying heavy groceries or standing up chopping vegetables. Try these five time-saving tips to make healthy eating a little easier: → BUY PRE-CUT MEAT AND FROZEN VEGIES → GET GROCERIES DELIVERED or ask friends and family to shop for you → COOK EXTRA PORTIONS and freeze leftovers for ‘bad’ days → ADD HALF A PLATE OF COLOURFUL VEG TO YOUR MEALS → KEEP HEALTHY SNACKS ON HAND, such as nuts, yoghurt and fresh fruit.…

Cheat’s huevos rancheros Serves 2 Prep time 10 mins Cook time 15 mins Cost per serve $3.15 ✔vegetarian ✔diabetes friendly 2 wholemeal tortillas 2 tomatoes, roughly chopped 1 red onion, finely diced 1 garlic clove, finely diced 2 teaspoons extra-virgin olive oil, plus extra for drizzling 1 lime, zested, juiced 2 x 125g cans four bean mix, rinsed, drained 4 eggs 3 tablespoons cottage cheese 1 long red chilli, finely sliced ½ avocado, sliced 1 bunch fresh coriander leaves, roughly chopped 2 teaspoons green chilli sauce, to serve 1 Preheat oven to highest heat. Heat a frying pan over medium heat. Add tortillas and cook for 2–3 minutes each side or until starting to colour. Transfer to a large baking tray. 2 Place tomato, onion and garlic in a small…

Spiced cauliflower dhal Serves 2 Prep time 10 mins Cook time 20 mins Cost per serve $2.95 ✔gluten free ✔vegetarian ½ cup red lentils, rinsed, drained 175g cauliflower, cut into florets ½ tablespoon gluten-free curry powder 2 teaspoons olive oil 1 small brown onion, finely chopped 1 garlic clove, crushed 1 teaspoon finely grated fresh ginger ½ long red chilli, deseeded, finely chopped 1 teaspoon turmeric ½ cup frozen peas 60g baby spinach leaves 2 tablespoons reduced-fat plain yoghurt, to serve 6 gluten-free pappadums, microwaved, to serve 1 Place lentils, cauliflower, 1 teaspoon curry powder and 1½ cups water in a saucepan, then bring to the boil over medium-high heat. Reduce heat to low and simmer, stirring occasionally, for 10–12 minutes or until lentils are tender and mixture is thick.…

Conversation starter Top marks for an excellent health and nutrition magazine. I always enjoy reading about the latest nutrition research, and especially appreciate articles on how food and mood are linked — it’s so fascinating. My copy of HFG always gets shared around at work, which leads to lots of interesting chats with colleagues in the office at lunchtime. Angela Walker, VIC Staying connected When New Zealand stopped publishing its own HFG magazine, I was devastated, and wondered how I’d access well-researched, proven health advice and recipes. Fortunately, Australia came to the rescue and I can now access your version. The magazine also keeps me in touch with Australia, where my husband and I spent four years on the road exploring your beautiful Outback. Thanks again for coming to our…

If you suspect you have insulin resistance, ask your GP for a Glucose Tolerance Test with insulin levels to get an official diagnosis. Breakfast early A study revealed people who ate breakfast before 8.30am had less insulin resistance than those who ate breakfast later in the day. Watch the drinks Fruit juice, large milk coffees and alcohol all contain significant amounts of calories, so limit sugary drinks and the number of days a week that you enjoy an alcoholic drink. Cut the sugars Check food labels and avoid snack foods, treats, desserts and yoghurts that contain large amounts of added sugars. Aim to consume no more than 5g of added sugars in meals per serve, and no more than 25g per day. Count your carbs Choose meals that contain 20…

Chronic pain is a complex experience and the causes can vary. Some people get chronic pain as a result of injury or surgery, but in other instances the cause remains unknown. Some of the most common types of chronic pain include: → Musculoskeletal pain, including back, shoulder and neck pain → Headache and migraine → Inflammation/joint pain, such as arthritis → Endometriosis and pelvic pain → Gut conditions such as IBS, ulcerative colitis and Crohn’s disease → Nerve pain → Fibromyalgia, which is a very complex condition causing widespread pain that is difficult to diagnose, manage and treat.…

Go green & gold! From desserts and smoothies to salsas and ceviche, there’s plenty of sweet and savoury ways to serve up tangy kiwifruit. And you’ll be doing your body a favour when you eat them, too, with these health benefits: IMMUNE SUPPORT One kiwifruit provides almost one and a half times your daily vitamin C needs, helping absorb iron and supporting immunity. EXCELLENT EYESIGHT Lutein and zeaxanthin are disease-fighting antioxidants that are vital for good eye health — and the humble kiwifruit is chock-full of them! GOOD FOR YOUR GUT The fuzzy brown skin is edible, and we encourage this as there’s 1.3g more fibre in an unpeeled kiwifruit than a peeled one. HAPPY HEART One kiwifruit gives a fifth of your daily vitamin E requirements, encouraging a healthy…

If you’ve got a sweet tooth, you might be thinking of switching from traditional sugar to the latest sweeteners, like stevia or monk fruit. Available in tablets, powders and liquids, there are plenty of sweeteners stocked on supermarket shelves nowadays. But are they good for you? Or should you steer clear? Read on to find out. The sweetener suite SWEETENERS FALL INTO THREE BROAD GROUPS: 1 NATURAL INTENSE SWEETENERS The current ‘it’ group of sweeteners — stevia and monk fruit — are classified as natural intense sweeteners because they’re derived from nature and are exponentially sweeter than traditional sugar (but very low in kilojoules). Stevia is extracted from the Stevia rebaudiana plant. On the ingredients list, it is listed as steviol glycosides or the number 960. Monk fruit extract…

DITCH DIETS FOREVER Bangalore S et al. 2017. Body-weight fluctuations and outcomes in coronary disease. NE J Med. 376:1332–1340. Elfhag K & Rossner S. 2005. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 6: 67–85. Hall K & Kahan S. 2018. Maintenance of lost weight and long-term management of obesity. Med Clin N Am. 102: 183–197. Jacka F et al. 2014. Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health behaviours and cardiovascular risk. PloS one. 9(1): e87657. HOW TO REVERSE INSULIN RESISTANCE Bouchonville M. 2014. Weight loss, exercise or both, and cardiometabolic risk factors in obese older adults: results of a randomized controlled trial. Int J Obes. 38(3): 423–431. Cerf ME.…