Subject: Issue 22, September 2011
From: Sue Radd\'s Nutrition and Wellbeing Clinic <[email-masked]>;
To: [email-masked]
Date: Fri, 12 Aug 2011 14:32:12 +1000

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Issue 22, September 2011

Hello valued reader,

Spring is officially here!  This month you’ll learn how healthy eating will not only help decrease your risk of heart problems, but sharpen your mind!  If you struggle to get your family to eat veggies, at this month’s cookshop – you’ll be amazed at how simple and yummy veggies can be.  Confused about what to buy at the supermarket?  Then our virtual supermarket tour will be ideal for you!  Happy reading!

What’s in the News – Address These Risk Factors to Ward Off Alzheimer’s Disease

Could you be one of the 92 % of Australians at risk of cardiovascular disease?  If you have high blood pressure, high cholesterol or diabetes, like it or not, you’re part of this ever increasing group.  Now  there’s something else you should know: these risk factors also prime you for Alzheimer’s disease!

Recent research published in of the journal Neurology reveals that people who have at least one risk factor for cardiovascular disease are two times more likely to develop Alzheimer’s disease than those without vascular risk factors!  When was the last time you had a screen for risk factors?

The good news?  If you get in early and manage your blood pressure, sugar and cholesterol well, you could keep Alzheimer’s disease at bay.  This is particularly important if you already show some signs of declining memory and cognition.  The US study of 837 people followed for 5 years showed that those who received treatment for their risk factors, including implementing important dietary advice, were 26-39 % less likely to develop Alzheimer’s disease than those receiving no treatment.

Pop in and see your dietitian if you have questions about eating for optimal brain function.

Health Tip

“Processed foods not only extend the shelf life, but they extend the waistline as well.” ~ Karen Sessions – Personal Trainer

What’s Cooking in September – Going Vego - Inspirational Vegetarian Cooking

We’re told to eat five serves of veggies a day, but how do you fit them all in?  How do you get your family to sit down and beg for more broccoli?

If you’re looking for fresh ideas, we can show you delicious ways to sneak more vegies into the family diet.  At the Going Vego cookshop you’ll learn the health (and back pocket) benefits of consuming more plant based foods and discover how to design delicious meat free meals without missing out on vital nutrients.

Even if you’re a dedicated carnivore, plant foods are the ideal way to help you further lower your blood pressure and cholesterol, trim your tummy, reduce inflammation and improve blood sugars.

Join us on 27th September 6:30 – 8:30 pm and discover the abundance of delicious vegetarian meals that everyone can enjoy.

Learn more about this cookshop.

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

What’s Fresh – Oats

When you hear the word ‘oats’, you probably think of porridge.  Porridge is definitely an old time favourite.  And Anzac biscuits may be next on the list.  But what else can these versatile wholegrains be used for and why they are so good for us?

While primarily used to feed livestock, the many health benefits of oats make them an excellent food for humans too.

Eating oats on a regular basis can help lower your (bad) LDL-cholesterol.  Oats can do this because they contain beta-glucan, a form of soluble fibre.  Additionally, this fibre content of oats helps make you regular and promotes good bowel health.  You’ll also be fuller for much longer if you eat oats for breakfast, which is great when trying to lose weight.  Being low GI, oats can help balance your blood sugar levels throughout the day – especially important if you have insulin resistance or diabetes.

You can get oats in various forms.  Once the hard outer cover of the oats is removed, the oat grains are known as ‘oat groats’.  These are then steamed and rolled to form the more familiar rolled oats.  Oat bran, the outer layer of the oats, is also available and it is really concentrated in fibre!  Rolled oats and oat bran are commonly sold in the cereal aisle and perfect for making porridge or muesli.  Just remember to buy the traditional rolled oats and not the quick-cooking oats as the super fast ones are more chopped up and therefore have a higher GI.

Three ways with oats:

For a “groat” start to the day try our Swiss Muesli with Berries.

For an oat groat porridge try this Oat Groat Porridge with Apple, Almond and Date Puree.

Add oat bran to muffin mixes or your cereal.  And if you’re into baking, experiment using oats for their stickiness property!  Add oats to your next crumble, or try using rolled oats as part of the coating for fish or chicken.

‘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.

New Product – Quorn

Love the taste and texture of meat, but want more meat free alternatives?  Quorn may be one solution.  Originally formulated in theUKin the 1960’s as an answer to the world’s looming food shortage, a slowing down of population growth and improved food production methods meant the pending food shortage never eventuated.  So the British adopted this mycoprotein and developed a taste for it.

What is mycoprotein?  It is a protein produced by a member of the fungi family that is grown in big vats.  Unlike real meat, mycoprotein is a good source of dietary fibre, and is low in fat (in particular, saturated fat).  It also has no cholesterol!  The Quorn brand of mycoprotein has now been used for decades in the UK (one in 5 households use it regularly!), however, it is a recent addition to the protein options available in Australia and the US.

But a little warning - Quorn is meat and soy free, but does contain egg white and barley, so it’s not suitable for people who are vegan, have an egg allergy or require a strict gluten free diet.  Additionally, people with a mould allergy may be sensitive to Quorn so are advised to avoid it.

Virtual Supermarket Tour – How to Shop Smarter

How do you figure out the best products to buy from a supermarket – and which route should you take?  What should you be looking for in a product – low fat, low GI, high fibre?  What do claims like ‘cage free’ and ‘organic’ mean?  To find out more about what these and other claims really mean, join us at the clinic on Wednesday 21st September 6:30 – 8:30 pm, for a Virtual Supermarket Tour.  Call now on (02) 9899 5208 to secure your spot.  In the meantime, you might like to check out Sue Radd’s latest Grocery Guru article ‘Egg to Differ’ featured in Prevention magazine this month and see whether you’re up on the latest when buying eggs.

In the Kitchen – Woks

Woks are great for stir frying and sautéing, but there are so many different types, it can be hard to know which one to buy!  Ordinary stove top and electric woks both have their advantages and disadvantages.  So there are some things you should consider before you go shopping.  Stove top woks now come in a flat bottom as well as a round one to accommodate more stove types.  Carbon steel and cast iron woks conduct the most heat, but need to be heated with a small amount of oil to prevent food sticking to their sides.  Electric woks generally have a non stick coating however, they do not conduct as much heat as a stove top wok.  As a result, vegetables tend to be less crisp compared to when using a stove top wok with high heat.  What should you pick?  It’s a personal choice, but for ease of use, cost and functionality, we like the simple carbon steel woks, which are very economical especially if purchased from Asian shops.  Just remember to continually season them!

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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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