Subject: Nutrition Tips from Your Dietitian - February 2011
From: Sue Radd\'s Nutrition and Wellbeing Clinic <[email-masked]>;
To: [email-masked]
Date: Fri, 28 Jan 2011 16:06:11 +1000

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Issue 15, February 2011

Hello valued reader,

This month we take a look at: how to cut your risk of diabetes, a new cholesterol lowering cereal, the health benefits of okra, exciting cookshops heading your way, and we introduce you to the latest member of our team!

What’s in the News – Sugary Drinks Linked to Onset of Type 2 Diabetes

Consuming just 1-2 sugary drinks each day, such as soft drinks, fruit drinks, iced tea and vitamin and energy drinks has been linked not only to weight gain, but a 20 percent higher risk of developing metabolic syndrome and a 26 percent increased risk of type 2 diabetes according to a recent publication in the medical journal Diabetes Care.

The new meta-analysis is the first to analyse data from a compilation of studies, including 310,000 people.  While it doesn’t prove that sugary drinks cause diabetes, it does reveal that people who regularly consume this modest number of sweetened beverages are much more likely to also suffer such conditions, compared to those who consume none or less than one 350ml serve per month.  So is sugar the culprit or could it be something else within the lifestyle of people who tend to drink sugary drinks?  While it has been common to blame soft drinks, more research is needed to actually prove cause and effect.

Our advice? Until there is enough data for a firm conclusion, we suggest you opt for healthy alternatives such as plain miniral water, soda water or try adding some fresh lemon/lime to your tap water for a flavoursome lift.  If you have a sedentary job and don’t get to exercise much, limiting or excluding sugar sweetened drinks may go a long way to reducing your risk of obesity related metabolic syndrome and type 2 diabetes.  And there’s no down side!

Read more about the study here.

Health Tip

To get really good at something it takes about 10,000 hours of practise! So keep practising good health at every opportunity – Marcus Buckingham.

Clinic News – Meet Jessica Nalder, Lifestyle Dietitian and Exercise Physiologist

Looking for holistic advice on both diet and exercise?  You’ll love Jessica, the latest Accredited Practising Dietitian and Accredited Exercise Physiologist to join our expert team at the Nutrition and Wellbeing Clinic. Having completed a double degree in Exercise Sports Science and Nutrition (Honours) at Sydney University with outstanding results (and we really mean outstanding!), Jessica is able to address all your queries and set up a personalised program to kick start your year. Read more about Jessica here or call the clinic on 9899 5208 to make an appointment.

What’s Cooking in March

Dairy & Gluten Free for a Healthy Happy Bowel

Do you put up with a sluggish bowel or loose motions?  Does stress make your symptoms worse?  Let us help you explore common food triggers that may irritate your bowel.

Join us on 1st March from 6:30 – 8:30 pm for a unique food experience.  See firsthand, how to cook lactose free and high fibre gluten free dishes, which have helped many people.  From soy and rice milk to quinoa and buckwheat, you can replace problematic foods without giving up good taste and nutrition.

Bring a friend and enjoy delicious tasting plates together - from entrée through to dessert!  If you book into two cookshop at the same time, we’ll give you a third one for half price.

Check out other cookshops?

If you’ve had a gutful, call NOW on (02) 9899 5208 and reserve your seat!

Flavoursome Meals to Fight Hypertension

Want to learn more about foods that fight increases in your blood pressure?  If you’ve been diagnosed with hypertension or pre-hypertension (meaning your readings are between 120/80 and 139/89) this cookshop is ideal for you! Find out why salt is a killer condiment for more than 20 conditions including hypertension, stroke, osteoporosis, vertigo and carpal tunnel syndrome and how dropping salt can improve your life.

Join us on 22nd March from 6:30 – 8:30 pm, to learn culinary tricks so you can plate out flavoursome meals, low in sodium, and avoid the need for multiple medications in the future.

Find out more about this cookshop

Phone us on (02) 9899 5208 and book your seat for some ‘no pressure’ cooking!

New Product – Heart 1st

Heart 1st - a new breakfast cereal - has hit Australian shelves. Along with Protein 1st and Digestive 1st, which have become popular in many health conscious households, Heart 1st also contains BARLEYmax, a high fibre wholegrain developed by CSIRO.  We like it because it contains a high dose of beta-glucan fibre, which can help reduce cholesterol reabsorption. It also has a low GI and can produce positive changes in various markers of bowel health. Read more about the health benefits of Heart 1st .

What’s Fresh – Okra

Okra is the edible fruit pod of a plant with many names.  While you may have heard okra referred to as ‘lady’s fingers’, did you know they call it ‘bhindi’ in India and in the US it’s ‘gumbo’?

Low in kilojoules and loaded with viscous fibres similar to those found in psyllium husks, flaxseed and chia seeds, okra can help lower the GI of your meal and reduce your cholesterol levels.

Okra is great for thickening and flavouring soups and stews due to its high mucilaginous content. It can also be boiled, stir fried and eaten as a vegetable on its own, and it complements dishes with tomatoes, capsicum, onions or eggplant. Opt for smooth tender pods less than 10 cm in length, as longer pods tend to be tougher. Okra should snap easily when lightly pressed. Avoid pods with a pale faded green colour.

3 ways with okra

Enjoy our Middles Eastern-style recipe for Okra in Tomato Sauce

For a main meal try Indian-style Okra with Potatoes

Add some spices to create Spicy Bhindi

In the Kitchen – The Ultimate Sandwich Wrapper

Want a trendy way to keep your sandwiches fresh while looking after the environment?  Invest in the Eco Friendly Reusable Sandwich Wrap.  It’s an ideal way to package your picnic lunches or your kid’s school sandwiches, again and again. The re-useable sandwich saver will prevent you from wasting money on plastic and paper food wrappers.  Plus, once unfolded, it doubles as a place mat to allow you to enjoy a clean lunch.

The sandwich saver is made from a lightweight breathable material, which eliminates bacterial growth and is easy to open and close with its Velcro strapping. What’s great is that if it gets dirty from food stains, you can hand wash or machine wash the material with cold water and simply air dry!

You can also use the sandwich saver to package other foods such as nuts, seeds, dried fruit and other small snacks.

Available in a standard or large sandwich size, you can pick up the sandwich saver online from around $10 AUS. Visit the online enviroshop - the sustainability experts for more info.

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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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