Subject: Nutrition Tips from your Dietitian - July 2011
From: Sue Radd\'s Nutrition and Wellbeing Clinic <[email-masked]>;
To: [email-masked]
Date: Wed, 29 Jun 2011 13:20:15 +1000

If this email is not displaying correctly, click here to view it in a browser

Issue 20, July 2011

Hello valued reader,

How long would you like to live? While it’s reasonable for many of us to expect to live longer than our grandparents – consider medical advances and new technology - being overweight or obese may steal some good years. Learn how to battle the bulge at our upcoming Low GI cookshop and see why mushrooms should be on everyone’s shopping list. And for those of you who suffer from pimples, don’t despair, your diet could well hold an anti-acne answer!

What’s in the News – How Long Do You Want to Live?

If you weigh one third more than ideal – for example, your Body Mass Index is 32 rather than 24 - this will decrease your life expectancy by 2-4 years whereas weighing twice the optimum will reduce your lifespan by approximately 10 years (comparable to the effects of smoking!). These are the alarming findings of the Prospective Studies Collaboration, analysing data from 900 000 adults in Western Europe and North America. In short, obesity can shorten your life. And if it doesn’t, it most certainly will impact on your quality of life.

Over the last century, our life expectancy has continued to rise in Australia. If you’re a female, you can now expect to live to 84.35 years. For males, it’s 79.4 years. But if you have diabetes, heart or lung problems, you can take off a couple of years. And if you’re carrying too much fat, you can take off still more.

The Australian Bureau of Statistics suggests the nation’s bulging waistline could see a decrease in our life expectancy back to levels seen a decade ago. Obesity rates have more than doubled over the past 20 years and it is estimated that one quarter of Australians are now obese, which does not include those who are overweight!

High blood pressure, heart disease, stroke, type 2 diabetes, gall bladder disease, osteoarthritis, gout and certain cancers (including breast and colon) are just some of the health concerns linked to obesity. It is frightening to think that 7,200 Australians die each year directly due to obesity and obesity related illness.

Is there any good news? The best and only permanent treatment for obesity is a healthy dietary pattern centred on minimally processed and colourful plant foods, combined with an active lifestyle. We can help you achieve this.

While it may be getting cooler, don’t let that slow your weight loss down! Winter is a great time to gradually shed some kilos in readiness for summer living. If you are experiencing lifestyle hurdles come and have a chat to one of our friendly dietitians and keep your weight loss goals on track.

Health Tip –

“In the same way that you invest in your superannuation, mortgage and children’s education, invest time, energy and resources into your health”. Prof Hosen Kiat – Eastwest Medical Makeover.

What’s Cooking in July – Hearty Meal Ideas to Make Low GI Eating Delicious

Have you heard about the GI or seen the GI symbol on foods but aren’t quite sure what it all means and how the GI can help you? Come along to a delicious cookshop and learn how to create filling low GI meals to satisfy any appetite. Ideal if you have diabetes, insulin resistance, PCOS or are struggling to control your weight!

Don’t get stuck in a rut with low GI eating. Join us on 12th July from 6:30 – 8:30 pm to taste our all new winter low GI menu. You won’t regret it!

Learn more about this cookshop.

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

What’s Fresh – Mushrooms

Did you know that the mushroom is not a vegetable? In fact, it’s not even a plant – it’s a fungus! And a very delicious and nutritious one at that!

Mushrooms have a super nutritional profile and are great if you are trying to lose weight. They are 80% water but a good source of fibre, which makes them low in energy (calories) but filling. Research has shown adding mushrooms to other dishes will also help keep you fuller for longer! When it comes to ‘food as medicine’ merits, consuming mushrooms on a regular basis as part of a balanced diet may help improve your blood fats, boost your immune system and possibly even lower your risk of prostate or breast cancer.

There has been some debate as to whether mushrooms contain significant amounts of the type of vitamin B12 the body can use - a vitamin usually only found in animal products. Recent research conducted at the University of Western Sydney concludes that mushrooms do contain vitamin B12, both on the surface and within the flesh of the mushroom. However, the amount of Vitamin B12 provided by mushrooms is relatively small compared to our daily requirement, so other reliable sources of Vitamin B12, such as dairy (or fortified soy milk) are still required.

Over 14,000 types of mushrooms exist, of which only about 3,000 are edible. The most common variety sold in the supermarket is the common white mushroom. This comes as button mushrooms, cups or flats. But farmers markets often have more on offer – think chestnut, oyster and pine to name just a few. Try experimenting with different kinds of mushrooms in your kitchen!

Store your mushrooms in a brown bag on the lowest shelf in your refrigerator and simply wipe before use. Mushrooms don’t need to be washed or peeled (unless they appear old) - you loose a lot of the nutrients and flavour if you process them this way. You can eat mushrooms raw or cooked in various ways.

3 ways with mushrooms

Add mushrooms to soups, pastas or casseroles. Try our brown lentil and mushroom soup.

Add fresh, marinated or cooked mushrooms to salads.

Try sauteeing mushrooms with herbs for toast and enjoy a delicious hot breakfast, or quick and easy light dinner.

It is mushroom mania month in Australia! Check out more ideas on how you can celebrate this edible, delectable, fungi!

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!

‘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.

In the Kitchen – Digital Kitchen Scales

Just how much is 45 g of cereal? Or 90 g lean meat? Weighing your food (rather than just eye-balling and guessing) can help keep your weight loss efforts focussed. Research shows that everyone underestimates how much they consume (including dietitians!), especially those of us who are overweight. Studies have found that people may unknowingly report 30-40 % less than they actually eat.

A set of digital kitchen scales will enable you to know exactly how much you’re really taking in, allowing you to better control the number of kilojoules you consume. You can also use your kitchen scales to weigh ingredients for your favourite recipes, or to portion out your snacks. The beauty with digital scales is that they have a ‘tare’ option, meaning you can use the one bowl and just zero the reading with each addition when your recipe calls for multiple ingredients!

Easy to read digital kitchen scales will set you back approximately $30 to $100 AUS, depending on the brand, but they last a long time and are worthwhile, particularly if you need to makeover your kitchen and eating habits.

Eating to Avoid Acne

Do you or your teenager suffer from acne? Acne affects over 80 % of adolescents in westernised countries and greater than 40 % of adults. A high GI diet has been identified as one potential cause of zits and following a low GI diet could help you. Check out Sue Radd’s column to find out more about how to fight acne with your fork!

Fancy a Skype Appointment with Your Dietitian?

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. Could this help you?

Skype is ideal if you are interstate, overseas or 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.

Tell Your Friends!

These food and healthy eating tips are something others may enjoy. New? Subscribe NOW

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.

You received this email because you are currently subscribed to our Wellbeing e-newsletter. Had enough? click here to be removed.

Privacy Policy: We are totally comitted to your privacy and will not pass on any information about you to anyone else.