Innholdsfortegnelse for January 2023 i Healthy Food Guide

Are you planning to get your health on track this year? You’re not alone, with eating better and being more active among the most common goals. Even more common is the tendency to break New Year's resolutions. For those determined to make theirs stick, being clear about why you want to work on your health is an important first step. Meaningful motives have power. Sure, we might wish we could once again fit into that favourite pair of jeans, but this goal is unlikely to override the temptation to spend time watching your favourite TV show instead of heading to the gym. You might be able to resist at first, but eventually you’ll decide it’s easier to forget the jeans and get on with your life. Motives that make a…

28% The increased risk of premature death – from any cause – when you’re too liberal with the salt at mealtimes, according to recent UK research. If that stat makes you want to ease off with the salt, try retraining your tastebuds by using flavour-filled fresh herbs instead. European Heart Journal KEEPING COOL Phasing out animal agriculture over the next 15 years could reduce global warming rates, according to recent international modelling. It assumes land used for livestock returns to plant-based agriculture. Another good reason to include more plant foods in your diet! PLOS Climate One in two The ratio of Aussie women experiencing poor mental health due to compounding, unprecedented events. These include COVID-related issues, recent natural disasters, global wars and the rising cost of living, according to a…

BUDDY UP FOR ACCOUNTABILITY People who reveal to others what they’re aiming to achieve are more likely to reach their goals. If you know someone else on a similar journey, reach out for mutual support. Ask a friend or neighbour to be your exercise buddy or friends and family to help with meal prep. FIND YOUR WHY Studies show most New Year’s resolutions fail by February, so it’s important to understand why reaching a healthy weight is important to you so you can stay motivated. Small changes and being consistent is the key to success, as it requires repeated behaviour until the habit is established. MOVE MORE Being active not only helps you lose centimetres from your waist, it also improves insulin sensitivity, reducing your risk of type 2 diabetes.…

The morning after a night of drinking is never fun with a hangover. For most of us, hangovers involve a headache, fatigue, thirst and nausea. But some people also report experiencing what is being dubbed as ‘hangxiety’ — feelings of anxiety while suffering from a hangover. By some estimates, hangxiety affects around 12 per cent of people and can vary in severity depending on the individual. Physiology of a hangover Drinking more alcohol in one night than the male or female body can safely metabolise causes a state of physiological stress. Generally speaking, physiological stress happens when the body is under pressure, such as from an illness or injury. A hangover works in a similar way. Not only does it cause changes to the immune system, it also increases cortisol…

Prawn & mango rice paper rolls Serves 4 Prep 20 mins ✔diabetes friendly ✔gluten free ✔dairy free 12 rice papers12 cooked prawns, peeled, tails removed, halved lengthways¼ bunch fresh coriander leaves1 avocado, thinly sliced1 mango, diced into 1cm cubes1 carrot, shredded or grated100g vermicelli noodles12 oak lettuce leavesEdible flowers, to serve Chilli mango dipping sauce ½ mango, roughly chopped1 tablespoon maple syrupZest and juice of 1 lime¼ teaspoon chilli flakes 1 Place one rice paper in a shallow bowl of warm water for 15 seconds or until soft. 2 Lay paper on a clean work surface, then place a prawn in centre. Top with coriander leaves, then avocado, mango, carrot, vermicelli and lettuce. Fold in both ends, then roll up to firmly enclose. Continue with remaining papers and ingredients to…

Wood-smoked salmon potato salad $AVER Serves 10 Prep 10 mins Cook 15 mins 800g new potatoes, halved4 spring onions, thinly sliced4 radishes, thinly sliced150g cooked beetroot, diced200g wood-smoked salmon180g baby rocketLemon wedges, to serve Dill mustard dressing ¹⁄³ cup fresh dill, roughly choppedZest and juice of 1 lemon2 tablespoons reduced-fat mayonnaise1 tablespoon Dijon mustard2 tablespoons white wine vinegar5 tablespoons reduced-fatGreek-style yoghurt½ teaspoon caraway seeds 1 Place potatoes in a large saucepan, cover with water and bring to the boil over high heat. Reduce heat to low and simmer for 15 minutes or until tender. Drain and set aside to cool. Transfer to a large serving bowl. Add onion, radish and beetroot. 2 To make dill mustard dressing, place all ingredients in a screw-top jar and shake well to combine. Drizzle…

Caramel slice Makes 16 Prep 15 mins Cook 35 mins plus 2 hrs chilling 1 cup flour125g reduced-fat spread, melted½ cup brown sugar1 cup rolled oats1 x 380g can caramel condensed milk60g dark cooking chocolate 1 Preheat oven to 180°C. Lightly spray a 20 x 20cm slice pan with olive oil. 2 Place flour, spread, sugar and oats in a large bowl, mixing to combine. Transfer to prepared pan, pressing mixture evenly into corners. Bake for 15–20 minutes or until golden. 3 Evenly spread caramel over cooked base then bake for a further 15 minutes or until caramel is starting to bubble. 4 Remove pan from oven and allow to cool. Place chocolate in a heatproof bowl over boiling water, stirring until melted and smooth. Transfer to a piping bag…

3 REASONS TO ENJOY MUESLI ➜ Wholegrain goodness Usually combined with rolled oats, muesli is an easy, all-in-one way to get more health-giving whole grains into your daily diet. ➜ Plant power The nuts and seeds in packaged muesli might be small, but they’re mighty in nutrition. Ready-made muesli is full of plant-based protein and gut-loving fibre, as well as heart-healthy fats. ➜ Perfect pairing Muesli is a delicious, wholesome base to build on. Top it with other nutritious ingredients, such as fruit, reduced-fat Greek-style yoghurt or milk. Check the back of packaging & choose products with a short ingredients list 1 Jordans Four Nut Muesli Per 100g: 1650kJ (392cal), 10.8g protein, 9.8g fat, 1.7g sat fat, 61.3g carbs, 14.5g sugar, 7.5g fibre, 10mg sodium 2 Sunsol Probiotic Toasted…

Q & A Due to its caffeine content, coffee can be a very effective stimulant, increasing alertness, which is part of its appeal. The thing to be mindful of, however, is caffeine has a long half-life, meaning it breaks down slowly and stays in your body for a long time. So, if you have coffee (or any other caffeinated drink) at 7am, 12 hours later, at 7pm, roughly a quarter of the caffeine from that drink will still be circulating your system. If you have several coffees during the day and then one at night when your head hits the pillow, caffeine will still be in your body. This doesn’t necessarily stop you from going to sleep. But the quality of your sleep can be compromised and you are unlikely…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH Reality check I love eating lollies, doughnuts, chocolate, ice-cream, biscuits — all those things so many of us find hard to resist. So I really appreciated the informative ‘Squash sugar cravings’ article that appeared in your November issue. I often feel like I’m a slave to sugar cravings, but this article was everything I needed to confront and nothing I wanted to admit. I realise now that not only do I need to retrain my tastebuds, I may also need to rewire my brain! Having already started making the recommended food swaps, I’m now on the journey of positive change, inspired by Healthy Food Guide magazine! Sierra Stratton, ACT TOP 3 EATS Visit healthyfood.com to discover…

Salmon brown rice bowl Serves 4 Prep 10 mins Cook 35 mins plus 5 mins cooling ✔gluten free ✔dairy free 1 cup medium grain brown rice350g frozen edamame, podded300g broccoli, cut into florets1 teaspoon sesame oil1 tablespoon gluten-free, reduced-salt tamari100g baby spinach leaves1 small avocado, sliced1 x 185g hot smoked salmon fillet, skin removed, flaked2 tablespoons pickled ginger, sliced thinlyToasted sesame seeds, to serve 1 Cook rice according to packet instructions. Remove pan from heat and allow to cool slightly. 2 Meanwhile, steam edamame and broccoli for 2 minutes. Refresh under cold running water. Drain. 3 Add oil and half the tamari to rice, gently stirring to combine. Divide rice among four serving bowls, then arrange edamame, broccoli, spinach, avocado, salmon and ginger on top. Sprinkle with sesame seeds and…

PREP & FORGET Pushed for time getting yourself (and everyone else) out the door each morning? These tips will help you sleep well, knowing a good brekkie will be ready in the morning. ➜ Stock up on in-season, budget-friendly, ripe fruit, such as mangos, pineapple and various berries. ➜ Chop fruit into even-sized chunks and grate harder vegies, such as carrot or beetroot, for easy storage. ➜ Make milk and yoghurt family fridge staples. Keep long-life UHT milk in the pantry for ‘emergencies’. ➜ Use sandwich-sized zip-lock bags to ensure smoothie ingredients are sensible, individual portion sizes. ➜ Once filled, squeeze as much air as possible out of each zip-lock bag to prevent any frost from forming while freezing. ➜ Mark freezer bags with all ingredients and the date you…

Wholegrain bread is the most nutritious as it’s made with grains, seeds & less refined flour. It can seem like there’s a new type of bread on the supermarket shelf every week. Gluten free, low carb, prebiotic, whole grain, ancient grains… the choice is huge. Bread can be very nutritious and the best provide plenty of gut-loving fibre and low-GI carbohydrates to balance blood sugars. Plus, bread is delicious! Let’s toast the facts. What’s baking? Forget just white or brown. The types you can buy now include: WHITE Made from refined wheat flour, this type of bread usually has a high glycaemic index (GI), so can cause rapidly fluctuating blood sugar levels. It also leaves you feeling hungry sooner. Most white bread is low in fibre, but some are higher…

Each day’s meal plan gives you… • 8700kJ (about 2080cal) for weight maintenance • More than 100g protein to keep pesky hunger pangs at bay • Almost 40g fibre to support a healthy gut • 1200mg or more calcium for strong bones and teeth • 3 to 4 snacks to enjoy at home or out and about MONDAY Breakfast • Smoothie made with 1 cup milk, ½ cup rolled oats, 2 tbs low-fat plain yoghurt, ½ banana, ½ mango & 30g almonds (2700kJ/650cal) Lunch • Cajun chicken rice paper rolls with Cajun mayo (p43) • Nectarine (2700kJ/650cal) Dinner • Salmon brown rice bowl (p45) (2300kJ/480cal) Snacks • Regular latte • 1 cup raw vegie sticks • 2 wholegrain crispbreads topped with 1 tbs tzatziki (1000kJ/290cal) Daily total 8700kJ/2080cal TUESDAY Breakfast…

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 analysis is provided for…

WHY IT’S BETTER… Ready-made patties are often higher in saturated fat than lean steak. Opt for a good-quality steak the size of your palm. Alternatively, swap patties for skinless chicken, salmon steaks or lentil burgers. WHY IT’S BETTER… Prawns have half the kilojoules and virtually no saturated fat. Instead of a store-bought marinade or dressing, which can be high in salt, make your own using olive oil, lemon zest and juice, fresh garlic and fresh herbs. WHY IT’S BETTER… Creamy dressings are typically high in saturated fat and kilojoules so halve the amount and dilute with low-fat plain yoghurt. Or, better still, opt for a vinaigrette of equal parts olive oil and vinegar and drizzle over fresh garden salads. WHY IT’S BETTER… Cooked onions offer natural sweetness without the added…

Haloumi vegie burgers Serves 4 Prep 15 mins Cook 15 mins $AVER ✔vegetarian ✔gluten free 80g haloumi, grated½ cup frozen peas, defrosted90g chopped baby spinach leaves1 zucchini/courgette, grated¼ cup roughly chopped fresh mint leaves2 cloves garlic, crushed2 large carrots, grated1 egg4 gluten-free wholegrain burger buns, halved4 large cos or iceberg lettuce leaves2 radishes, thinly sliced1 avocado, sliced12 pea sprouts Tahini dressing ½ cup reduced-fatGreek-style yoghurt2 tablespoons gluten-free tahini2 tablespoons lime juice 1 To make the tahini dressing, place all ingredients in a small bowl, mixing to combine. 2 Place haloumi, peas, spinach, zucchini, mint, garlic and half the carrot in a large mixing bowl. Season with freshly ground black pepper, mixing well to combine. Wrap mixture in a muslin cloth or clean Chux and squeeze over sink to remove excess…

Strawberry fields Is there anything better than scrumptious strawberries on a hot summer’s day? Here are four berry good nutrition reasons to load up your shopping trolley with these sweet, in-season beauties. LIGHT & LOVELY Strawberries make for a perfect low-kilojoule snack, with just 131kJ (31cal) per 10 berries. GUT GURU Just 10 strawberries give you about 10 per cent of your daily fibre needs to keep your gut in good working order. HYDRATION HERO Consisiting of more than 90 per cent water, strawberries are a smart choice when the temperature starts to soar. Pop a few berries into your water bottle for a fruity flavour boost. IMMUNE SUPPORT Eating just 10 strawberries will provide you with more than 100 per cent of your daily vitamin C needs, supporting immune…

HOW TO TRIM YOUR WAIST & LIVE LONGER, p16 Davis SR et.al. Understanding weight gain at menopause. 2012. Climacteric 15:419-29. Epel et al. 2000. Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosom Med. 62(5): 623–32. Collaborative Trial of Ovarian Cancer Screening (UKCTOCS). BMJ Open. 4(9): e005400. Gastaldelli A. 2008. Abdominal fat: does it predict the development of type 2 diabetes? Am J Clin Nutr. 87(5): 1118–19. Gearon E et al. 2018. Changes in waist circumference independent of weight: Implications for population level monitoring of obesity. Prev Med. 111:378-83. Hamdy et al. 2006. Metabolic obesity: the paradox between visceral and subcutaneous fat. Curr Diabetes Rev. 2(4): 367–73. Harada et al. 2014. Differences in associations between visceral fat accumulation and obstructive sleep apnea by…