Subject: Nutrition Tips from your Dietitian - August 2011
From: Sue Radd\'s Nutrition and Wellbeing Clinic <[email-masked]>;
To: [email-masked]
Date: Wed, 27 Jul 2011 18:27:39 +1000

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Issue 21, August 2011

Hello valued reader,

Days are getting longer again and some days are becoming warmer – so it’s important to get out and about! This month you’ll hear the latest info on calcium supplements, how ginger could spice up your life, and if you’ve got an upset tummy, our upcoming cookshop will give you tasty ideas for cooking low FODMAP and gluten free meals.

What’s in the News – Calcium Supplements Linked with Heart Attack Risk

Do you take a calcium supplement to make up a dietary shortfall? Many women start taking a calcium supplement during mid-life in an effort to prevent osteoporosis. But new evidence suggests that you may get more than you bargained for – high dose calcium supplements (with and without Vitamin D) have now been linked to heart attacks, stroke and even kidney stones! And this is not the first time a supplement has been associated with potential harm whereas whole foods containing the same nutrients are found to be protective.

Last year scientists from The University of Auckland released a meta-analysis suggesting that calcium supplements increase the risk of a heart attack by 30%.  However, criticism arose because the research did not evaluate the effect of calcium combined with vitamin D. The same group of researchers then went on to examine the combination supplement. Alarmingly, the new data suggests that even with vitamin D, calcium supplements have the potential to increase the risk of heart attack by 25 % and risk of stroke by 15 %! How do they do this? It appears that the extra calcium gained may get deposited in the arteries and contribute to their hardening, but more research is required to consider this prospect.

Most recently, another large study has discovered that high dose calcium supplements may also increase the risk of kidney stones. According to findings from the Women’s Health Initiative Study in the US, postmenopausal women taking a calcium supplement, in addition to a diet providing around 1000 mg calcium, increased their risk of stones by 17 %! This effect was not seen if calcium was obtained through diet alone or the combination of dietary and supplemental calcium was not higher than about 1000 mg per day.

So what should you do? If you have a calcium shortfall in your diet, speak to your dietitian about food sources of this valuable mineral. Calcium rich foods have not been linked with an increase in risk of heart disease or kidney stones. If, on the otherhand, you are already taking a calcium supplement, you may be able to reduce your dose and rely more on dietary calcium. The level at which harm has been observed via calcium supplements seems to be at intakes greater than 1000 mg per day.

The good news is there are many delicious ways to get enough calcium, even if you don’t eat dairy products – for example, Asian green vegetables, almonds, legumes, tahini, dried figs and tofu set with calcium sulphate. Your dietitian can show you how to improve the amount of calcium in your diet and give you further healthy living tips to help prevent or better manage osteoporosis.

Health Tip

How many steps do you make each day? Did you know wearing a pedometer has been shown to significantly increase the amount of physical activity people do?  Subsequently, this can result in a decrease in your body fat. To boost your motivation, self-awareness and speed up your weight loss efforts, track the steps you do in a day and speak to your dietitian about an ideal goal for your lifestyle! You can purchase a pedometer from many sports stores or grab one for $25 from the Nutrition and Wellbeing Clinic at your next appointment.

What’s Cooking in August – Anti-Inflammatory & Anti-Cancer Foods for Gene Smart Nutrition

The foods you eat can affect the actions of your genes. That’s right, some foods contain certain properties that can literally talk to your genes – switching them on or off. We’ll teach you about the anti-inflammatory and anti-cancer foods that contain phytonutrients to upregulate your detox genes and help you become more resistant to arthritis, cancer and other chronic conditions.

Join us on the 2nd August, 6:30 – 8:30 pm and see how to cook tasty gene-smart foods to fight inflammation and increase your longevity.

Learn more about this cookshop.

Call TODAY on (02) 9899 5208 to get a foodie introduction to the exciting new field of nutrigenomics and discover how powerful your diet can really be!  Only a few seats left!

What’s Fresh – Ginger

This ancient spice from Asia is well known for its medicinal properties. Ginger is commonly used for treating nausea and vomiting associated with pregnancy, surgery, chemotherapy and motion sickness. It is believed to have a direct effect on the gastrointestinal system by relaxing tense muscles and gently stimulating digestion and absorption. This not only makes ginger useful to decrease nausea and cramps, but helps to relieve constipation and flatulence. So if you suffer from an irritable bowel, try spicing up your food with ginger!

The health benefits of ginger do not stop in the tummy – ginger’s antibacterial and antifungal properties will help speed your recovery when you have a cold or flu. Ginger also improves your circulation, which has a positive effect on your heart. And ginger’s anti-inflammatory properties may help reduce the pain associated with rheumatoid arthritis and osteoarthritis, as well as muscular pain.

You can buy ginger in various forms – including fresh, powdered and crystallized and use it in both savoury and sweet dishes. For fresh ginger, grate or finely chop it then add to various dishes including soups, curries, stir-fries and salads.

Three ways with Ginger:

Try our yummy tofu burgers with ginger, chilli and garlic. Something Madonna used to love when on tour, according to what her chef at the time, Peter Chaplin from Musical Knives, told Sue Radd.

Spice up your salads with some ginger salad dressing.

Add some fresh ginger to a mug with boiling water and some lemon juice to make an instant lemon and ginger tea.

What’s Cooking in August – How to Tame an Irritable Bowel: Cooking the Low FODMAPs Way

Do you suffer from unexplained bloating, wind, pain, diarrhoea or constipation? You may have irritable bowel syndrome (IBS). Learn about friendly food ideas that eliminate the culprits responsible for most cases of irritable bowel. See and taste delicious recipes free from wheat, gluten and low in FODMAPS like fructose, polyols, FOS and galactans.

Join us on 23rd August 6:30 – 8:30 pm and learn how to cut out FODMAPs. Why tolerate discomfort any longer? This cookshop could improve your life!

A low FODMAPs diet is so effective, we regularly receive referrals from gastroenterologists to help their patients feel better!!!

Learn more about this cookshop.

Call NOW on (02) 9899 5208 to book your place. Tell your friends! Seats will go fast.

Nature’s Laxatives

Ever been ‘blocked up’? A number of conditions can contribute to constipation, including irritable bowel syndrome and certain medications. Sue’s got some food tips to help you stay regular.

Skype Appointments are Here

Did you know we offer a range of options if something should prevent you from coming into 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 attend 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! Skype technology is free – providing you have a computer - and it works best with a fast internet connection.

In the Kitchen – Vegetable Corer

Do you find removing the seeds or core of fruit and veggies a pain? A vegetable corer can come to your rescue! A vegetable corer is designed to more easily scoop and scrape out the seeds and core of a variety of fruit and vegetables, including zucchinis, cucumbers, pumpkins, apples and pears.  Simply glide the blade over the seeds or core to remove. This handy kitchen gadget can also double up as a melon baller! Vegetable corers are available from most large department stores and cost approximately $10 AUS.

‘Like’ us on Facebook

Are you on Facebook? We are! We’re sure you’ll want to ‘like’ our new Culinary Medicine Cookshop page. It can help keep you up to date with additional cookshop info, including exclusive tips and pics from behind the scenes with our dietitians. Have you tried a new recipe or dined at a new restaurant lately? Tell us what you like and what works for you. To find us, simply enter Culinary Medicine Cookshop in the search box at the top of your Facebook page.

Tell Your Friends!

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Published by the Nutrition & Wellbeing Clinic, Copyright 2011.

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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