Subject: Your Food and Nutrition Tips - January 2011
From: Sue Radd\'s Nutrition and Wellbeing Clinic <[email-masked]>;
To: [email-masked]
Date: Tue, 04 Jan 2011 08:36:40 +1000

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Issue 14, January 2011

Hello valued reader,

Happy new year! This month we take a look at: how breads rate on the sodium scale, the health benefits of honey, a creamy tasting low GI potato, a new low GI cookshop for summer, skype consults plus more!

What’s in the News – How Salty is Your Bread?

Less than half of the breads on the Australian market currently meet the healthier sodium target of 400mg/100g according to a recent report from the Australian Division of World Action on Salt and Health (AWASH), which analysed the salt content of major brands of breads across Australia. How much salt is hiding in your loaf?

Alarmingly, over the past four years there has not been a significant reduction of sodium in breads according to the researchers despite the launch of the AWASH campaign in 2007 to reduce Australia’s salt intake. The campaign was an appeal for the food industry to reduce the amount of salt used in the manufacture of processed foods, including bread. In the UK, the average salt content of breads stands at almost one-fifth less than in Australian breads (UK sodium average is 397mg/100g versus 478mg/100g in Australia) due to efforts made to reduce salt by an industry wide, government supported, salt reduction program.

While a small amount of salt is needed by the body, most Australians are eating 5-10 times the amount of salt required for good health and around 75 % of this comes hidden in processed foods! Although it may come as a surprise to many, bread is one of the main contributors to our daily salt intake – so what you choose matters. Burgen, one of the brands we love, as it’s also low GI and full of wholegrains, got the thumbs up. But if you’re a Bakers Delight lover – beware! The results of this report show that the average sodium levels in their breads have gone up and are among the highest!

Health Tip –

A man's health can be judged by which he takes two at a time - pills or stairs. ~ Author Unknown

What’s Cooking – Simple Low GI Summer Meal Ideas

Looking to shed some extra padding from the festive season? Our Low GI Cookshop is back due to popular demand and we’ve added a delicious summer spin to our brand new low GI menu!

Not all carbs are created equal. The Glycaemic Index (GI) is a powerful tool to help you sort the good from the bad. If you have diabetes, insulin resistance, PCOS or are struggling to lose weight, this cookshop is for you!

Join us for an exciting evening on Tuesday, 8th February and learn to cook low GI meals this summer. You will feel fuller for longer and stabilise your blood sugar.

Find out more about this cookshop

Call NOW on (02) 9899 5208 to book your place. Bring a friend!

New Product – Carisma Low GI Potato

If you’re a potato lover but have been avoiding this comfort food due to blood sugar concerns, we have some good news! Coles have recently launched the first potato in Australia to carry the official low GI symbol as determined by the Glycaemic Index Foundation. The new potato, called ‘Carisma’, has a GI of 55 (so it just makes it into the low GI group) and it stands almost 30 % lower in its rating compared to other potatoes.

Carisma looks like any other potato and maintains a creamy taste. But you should cook it al dente if you want to maintain its low GI rating. Remember, mashing any potato (including the new Carisma variety) breaks down its cell walls and will raise the GI rating of the food.

Learn more about Carisma here.

Food Matters – Honey is Better Than Sugar

Did you know that not only is honey ‘sweet as’, but it holds additional health benefits that outshine regular sugar. To learn why you should make the switch to this liquid gold and where you can use honey in your day, check out Sue Radd’s column.

What’s Fresh – Luscious Cherries

The luscious cherry is a small glossy stone fruit belonging to the Rosacea (rose) family and there are two main varieties - sweet or sour (tart) cherries. The fresh cherries available in your supermarket are usually sweet, whereas most juices and canned cherries are made using the sour variety.

Cherries provide a good source of vitamin C and a source of fibre and potassium. But it’s the emerging research on their unique combination of pigments, that’s putting cherries in the spotlight.  Scientists believe the phytonutrients contained in cherries – particularly the anthocyanins which give cherries their deep red colour – may have the ability to reduce the risk of heart disease, certain cancers, diabetes, and even alleviate gout and arthritis pain.

Cherries will keep for several days if you store them in a paper bag or crisper in the fridge. Be sure to wash them prior to eating.

3 ways with cherries

Add a bunch to your lunchbox

Enjoy an Apple, Sour Cherry and Apricot Compote – have it cold, in a mug, as a snack

Dip a few fresh cherries into a high cocoa, melted, dark chocolate for a decadent dessert

Clinic News – NEW Skype Appointments

Did you know we offer a range of service options if something should prevent you from coming in to the clinic? Phone and email consults have been available for some time, but you can now also link up with your dietitian using Skype videoconferencing. Smiling?

Skype is ideal if you are interstate, overseas or will have limited time on the day of your appointment to come in person.  You will be able to see and hear your dietitian while receiving the same professional advice just as you would if you were here with us at the clinic! It is free technology – providing you have a computer with a fast internet connection and install the Skype program.

If you’d like to learn more contact our friendly receptionists on 02 9899 5208 or email us on [email-masked] if you’re overseas.

In the Kitchen – Bamboo Kitchen Accessories

Have you noticed that bamboo has become the new ‘green’ product for many kitchen accessories? Bamboo is ‘greener’ than other wood because it is one of the fastest growing plants (reaching maturity in less than 5-7 years), so it really is an ideal switch for all your hardwood kitchen products.

What’s also great about bamboo is that it is naturally antimicrobial, and stain resistant. You’ll see bamboo appearing in kitchen stores as salad bowls, various utensils (stirrers, knife, spoon and fork sets, mixing spoons, tongs, servers, spatulas), chopping boards and steamers. Bamboo spoons and accessories are a preference within our clinic. Not only are these more environmentally friendly (and fashionable), we find they hold their vibrant wood colour better than other wooden products.

You won’t have to look far and wide to find bamboo products. Many are sold individually or in packs and you’ll be able to pick up bamboo kitchen accessories from as little as $4.95 each.

Tell Your Friends!

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Published by the Nutrition & Wellbeing Clinic, Copyright 2010.

Suite 10, 80 Cecil Avenue, Castle Hill NSW 2154 Ph: 61 2 9899 5208 Fx: 61 2 9899 2848 www.sueradd.com

We are a boutique Dietitians clinic in Sydney, Australia, offering one-on-one consultations, culinary medicine cooking workshops, motivational health seminars and nutrition advisory services to businesses in the local and global area.

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