Subject: Nutrition Tips from your Dietitian - June 2011
From: Sue Radd\'s Nutrition and Wellbeing Clinic <[email-masked]>;
To: [email-masked]
Date: Mon, 30 May 2011 17:40:10 +1000

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Issue 19, June 2011

Hello valued reader,

The cooler months have definitely arrived, and it’s hard to go past a hot breakfast, large hearty meals and some comfort foods!  But if you’re at risk of heart disease, you may want to give the bacon and eggs a miss.  Come along to this month’s cookshop and learn how to cook delicious winter meals that won’t expand your waistline.  We’ll also introduce you to fennel - a versatile vegetable for soups, casseroles and salads.

What’s in the News – An Egg a Day May not be OK

How many eggs a day is ok?  If you’d asked that question 20 years ago, you may have been told zero.  Ask today, and you’re likely to be encouraged to enjoy two.

Eggs have traditionally been avoided because of their high cholesterol content, but some recent studies suggest that eating eggs provides no negative health effects in healthy populations.  What if you already have risk factors for heart disease?  And what if you have insulin resistance or diabetes?  A new review published in the Canadian Journal of Cardiology analyzing current scientific data warns against cracking too many eggs if you’re prone to heart problems.

Dietary cholesterol (from eggs and other sources) won’t have as big an impact on your blood cholesterol levels as the cholesterol churned out by your liver, but along with saturated fat it increases the susceptibility of your cholesterol becoming oxidized, which then damages your arteries.

For people with diabetes, consuming one egg per day could double the risk of getting heart disease, according to the new findings!  The researchers state that just as people who have lung cancer should not smoke, people who have suffered from a stroke or heart attack should avoid egg yolks.

So, how many eggs a day is ok?  While we now know you don’t need to avoid eggs completely, one egg a day may be ok if you are young or at low risk of heart disease.  But if you have diabetes, a high cholesterol or are fighting the flab (that’s most of us!), it’s still prudent that you  limit your eggs to only 2-3 per week.  For more personalised advice regarding eggs in your diet, book in for an appointment with one of our friendly dietitians.

Health Tip

Don’t put your drink bottle away just because it’s getting cooler!  Drinking water and staying hydrated is still important – even in winter.  Staying well hydrated will not only help you with your weight loss goals, but aids in the digestion and absorption of food as well as helping to prevent colds and the flu!

Other clever ideas include keeping a jug out on your desk at work to remind you to drink, or sipping on herbal or decaffeinated teas  - all can be helpful to keep up your fluid intake this winter.

What’s Cooking in June – Winter Warmers to Keep A Healthy Waistline

Do you find it hard to keep off weight over the winter period?  Is unhealthy ‘comfort’ food too tempting?  Come along to this cookshop and we’ll show you some filling meal ideas that won’t stretch your waistline.  Learn to prepare wholegrains and other weight loss wonder foods and ensure the colder months don’t get the better of you this year!  Keep your weight loss on track for next summer!

Join us for a fun night on 21st June from 6:30 – 8:30 pm. Bring a friend!

Learn more about this cookshops.

Call NOW on (02) 9899 5208 to book your place.

What’s Fresh – Fennel

Crunchy, slightly sweet and entirely edible (think bulb, stalk and seeds), it’s not surprising fennel is so popular in Mediterranean cuisine!  You can use it as a vegetable, herb, spice and even a garnish.  At first glance, fennel may remind you of the muppets.  The bulb is white to pale green and has many stalks with feathery green leaves and seeds.  But it’s the amazing taste, which mellows with cooking – reminiscent of liquorice and anise – that makes it a unique vegetable.  The texture is similar to celery.

Fennel has commonly been promoted as a weight loss herb.  While there isn’t concrete evidence that eating fennel will magically make you lose weight, fennel has many nutrients that are good for your body.  Fennel is a good source of fibre and it is particularly low in calories – so incorporating fennel as part of a balanced diet can aid with weight loss.

The Ancient Romans described fennel as a herb of sight, and its antioxidant properties position it well as an anti-cancer agent.  Fennel also contains properties that can help lower blood pressure and improve your heart health.

On a totally unrelated topic, fleas don’t like fennel – so if your pets have fleas, keeping some fennel fronds around the house may be the answer.

3 ways with Fennel

Dice or cut the bulb and stalks into strips and add to salads, soups, casseroles and stir-fries, or bake, sauté and lightly steam for a side dish.

Use the fronds as a herb and garnish baked or poached fish.

Add the seeds to casseroles, curries and savoury biscuits to add a touch of anise flavour.  Try this Eggplant Tomato Curry with Fennel Seeds.

Skype Appointments are Here

Did you know we offer a range of service 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 – Thermos flask

Want a break from sandwiches?  How about something warm for lunch?  Thermos flasks are a great way to keep your lunch warm in winter, especially if you’re on the go.  Most of us have used a thermos for tea and coffee, but a wide brimmed flask could make your home-made soup, stew or curry portable as well.

How do they work?  Thermos flasks (also known as a Dewar’s flasks) keep foods and drinks hot through the use of a vacuum, which insulates the inside from the outside and directs heat back into the flask.  It’s a principle of physics.

It’s best to choose a flask based on how you’re going to use it.  The tall, skinny ones may be fine for your hot drinks but you’ll need a wider, squat style for food and soup.  And big is not always better.  In order to keep the contents hot for as long as possible, you don’t want a lot of air space - a little liquid in a large flask won’t stay hot for very long - so buy a thermos just large enough for what you plan to carry in it.  Prices of thermos flasks vary depending on the size and type, but typically range from $20 to $80.

How long will your food remain hot?  This will depend on the type and brand of thermos.  However, six hours is a general guide.  Just remember, food safety should also be considered so it’s best to put food into the thermos immediately after it is cooked, and enjoy it while it’s still steaming hot – up to about 6 hours later.

‘Like’ us on Facebook

Are you on Facebook?  We are!  We’re sure you’ll want to ‘like’ our new Culinary Medicine Cookshops 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.

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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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