Prof Kouris Nutrition

Did you know that hibiscus tea can help lower blood pressure, blood sugars, cholesterol and even help with weight loss. Many of the Twining fruit teas include hibiscus petals.

Did you know that pasta has more protein, fibre, iron, zinc and less carbs and a lower glycaemic index than rice? Pasta is also NOT contaminated with arsenic or microplastics like rice.

Yummy lentil pumpkin salad makes a great meal. To make it less sweet omit honey from dressing.

🍯Honey-Cinnamon Pumpkin Lentil Salad- a big pile of vegetable goodness made seriously tasty. https://www.recipetineats.com/honey-cinnamon-pumpkin-lentil-salad/

Looking for a healthy low carb icecream which won't give you wind and bowel cramps caused by natural sweeteners sorbitol, maltitol or isomalt found in many low carb products?
Check out this product

The association between type 2 diabetes and attention- deficit/hyperactivity disorder: A systematic review, meta-analysis, and population-based sibling study We conducted a systematic review and a meta-analysis to quantitatively summarize evidence on the association between attention-deficit/hyperactivity d…

New study found that ADHD symptoms are more common in diabetics. People with ADHD often crave carbs because carbs help to increase dopamine levels in the brain and dopamine is typically low in ADHD. This increased intake of sugar can in turn increase insulin which with time can cause diabetes.

Association of ADHD symptoms with type 2 diabetes and cardiovascular comorbidities in adults receiving outpatient diabetes care The relationship between attention-deficit/hyperactivity disorder (ADHD) symptoms and type 2 diabetes mellitus (T2D) and its cardiovascular outcomes have not been sufficiently studied.2,986 adults with T2D from the Joslin Diabetes Center at Upstate Medical ...

Oh, hey, it's meat-free Monday! These tasty Mexican baked eggs with tomatoes and lentils can work for both brunch and lunch, and are sure to hit the spot. 🍳⁠
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Find the recipe: www.healthyfood.com/healthy-recipes/mexican-baked-eggs-with-tomatoes-and-lentils/

Made this delicious baked fish fillet dish with pumpkin and middle eastern spices. So easy.

Chop pumpkin into cubes. Dice red capsicum and red onion. Combine veg with 1tsp garlic salt and half teaspoon each of paprika, cumin, ground coriander, sumac, rosemary and 1/4 cup extra virgin olive oil. Spread vegies on a tray and roast at 200 degrees for 20min. Take out of the oven. They will be semi soft.

Rub same spices/salt and few tablespoons of oil onto fish fillets ( cod or whiting or sea perch works well). Drizzle some date syrup over fish (optional, but adds a delicious sweetness). Squeeze lemon juice over fish. Nestle fish fillets into roast vegies. Toss a handful of basil leaves over fish. Return to oven for 20min or until fish is cooked.
Enjoy.

P.S try to eat a variety of wild fish and not just salmon. Most salmon is farmed which as a result can be higher in fat, especially saturated fat and may have contaminants. Also the way salmon are farmed is not great for environment.

Wanting a guilt free chocolate sweet treat after dinner? Try this high protein Wicked Sister choc pudding (174 cal) or 2 Skinnybik low carb choc biscuits (100 cal).
The choc pudding has 14g carbs and 8g sugar so I share it with my husband to avoid eating too many refined carbs...eating only half is still very satisfying due to its protein content and thick texture.

I love my dark choc skinnybik after dinner with a tea..only 5g carbs and 2g sugar and the 5g fibre and protein that make them very satisfying. They are my best seller.
www.skinnybik.com/shop

Improve your snacking with my low carb healthy lupin biscuits. All natural. 5 health star rating.

5 Amazing flavours enriched with the hunger busting superfood lupini beans (which you cant taste).

University tested to suppress hunger and have little impact on blood sugars.

They have helped many of my patients lose weight by replacing high sugar snacks.

Try for only $15. Free delivery.
www.skinnybik.com/shop

Lemon & White Choc Chip (GF)
Cocoa & Dark Choc Chip (GF)
Cranberry Coconut (wholegrain)
Date & Butterscotch (wholegrain)
Orange & Poppyseed (wholegrain)

Low carb pasta is expensive ($15 for 4 serves!) and can taste like card board.
Try the high protein high fibre pastas instead! They cost much less at $3. They are not low carb but their high protein 28% and fibre content 10% can offset any glucose spike especially if you cool these down after boiling and reheat before eating. The Vetta Smart pasta has added wheat protein (gluten) and oat bran and tastes like normal pasta where as the San Remo Pulse pasta is made almost entirely from legumes with a slightly floury texture. Regular pasta has much less protein 13% and fibre 3%.

Low carb bread is all the rage at the moment, esp if on a low carb diet, but some don't taste that good.
I really like the Aldi lower carb bread. It is heavily seeded and tastes great when toasted.
1 slice has an impressive 12g protein and only 3g carbs, a great amount of fibre 5g and 120 calories. The protein is coming from added wheat protein (gluten), soy protein and pea protein.
If you have 1 slice of this bread with a slice of cheese or an egg and a milky coffee you will easily get 25g protein and only 300 calories.
This bread is also great for constipation.

Easy chickpea tomato stew recipe.

https://www.healthyfood.com/healthy-recipes/spiced-chickpea-baked-beans/?fbclid=IwZXh0bgNhZW0CMTEAAR2z5pQr4RX4DPZPnJzfJxdBU4FzaesLOpajeuyAI2foUTOw5v5RopS32tI_aem_wk4mQal9gbiLLsoCmudmHA

Spiced chickpea ‘baked beans’ - Healthy Food Guide Forget 5-a-day - Our twist on a classic baked bean recipe will deliver 6 servings of veg in this super filling, high in fibre, vegetarian bowl of deliciousness.

Does your weight fluctuate? Can you easily gain 10kg in a year? I have noticed in my clinic that this mainly happens to patients who regularly engage in "feasting" or "binging" at least once a week e.g feasting on a large packet of biscuits or a 100g block of chocolate or large packet of potato crisps or more than 2 glasses of wine. Emotional eating can lead to these habits or insulin resistance. A psychologist can help with the former and I can help with the latter. Call me for appt on 0394837013

Do you suffer from OCD?
New research suggests that high insulin and blood sugars may make condition worse or increase risk of developing it.
Our physiology and the impact of our diet on our physiology appears to have a great impact on our mental health.

Obsessive-compulsive disorder, insulin signaling and diabetes - A novel form of physical health comorbidity: The sweet compulsive brain - PubMed Despite their preliminary nature, these data highlight the importance of further investigations aimed at assessing metabolic features in OCD patients and OCD symptoms in diabetes patients to understand the impact of each condition on the pathophysiology and course of the other. Understanding the rol...

New product. Looks good.

It’s finally here !! Qetoe Low Carb Instant Noodles!❤️❤️❤️❤️❤️❤️!!!! carb

Best to avoid fried food

PhIP: The Three-Strikes Breast Carcinogen | NutritionFacts.org The cooked meat carcinogen PhIP—found in fried bacon, fish, and chicken—may not only trigger cancer and promote tumor growth, but also increase its metastatic potential, by increasing its…

Simple weight loss hack for women!👩

Try to eat and drink less than your partner at meal times.🍝🍺

Men have higher energy requirements than women by at least 500 calories per day.🏋

Great idea to add egg! It adds protein to felafel and makes them softer and less dry.

Try chickpea and egg together! secret recipe of famous restaurants. 🤤
Ingredients:
Canned boiled chickpeas (400 grams) - 14 oz
Wheat flour (30 grams) - 1 oz
2 eggs
1 onion, chopped
A drizzle of extra virgin olive oil
Breadcrumbs (about 30 grams) - 1 oz
Chopped parsley to taste
Chili pepper to taste (optional)
Black pepper to taste
Salt to taste
RECIPE IN COMMENTS

Try this traditional Greek lemon beef stew. You can cook on stove or in a heavy pot in the oven.


https://nikolopaa.com/greek-lemon-beef-stew-recipe-moschari-lemonato/ #

Greek Lemon Beef Stew Recipe (Moschari Lemonato) Enjoy this Greek lemon beef stew moschari lemonato with tender beef, soft potatoes, and carrots in a zesty lemon and white wine sauce!

Fish oil supplements found to reduce aggression in a study with nearly 4000 subjects.

Dietary Supplement Found to Reduce Aggression by Up to 28% Keep calm and try omega-3.

An insightful article by Healthline discusses the connection between coeliac disease and Metabolic Dysfunction-Associated Steatotic Liver Disease (MAFLD). People with coeliac disease had a 3.21 times higher chance of having MASLD than those without coeliac disease.

Managing coeliac disease with a nutritious strict gluten-free diet is crucial not only for gut health but also for preventing liver complications. If you have coeliac disease, it’s essential to monitor your liver health and work with your healthcare provider to manage both conditions effectively.

For more information on the link between coeliac disease and fatty liver, check out the full article on Healthline. 🌾

Just how good is coconut yoghurt?

The natural version is low in protein (less than 2g) and high in fat (12%) especially saturated fat (10%), with three times more calories than dairy yoghurts like Chobani. Sugar content is similar to natural dairy yoghurt at 3%. However, it does have good levels of probiotics, like many dairy yoghurts.

There is now a coconut yoghurt with added pea protein (8g), but is still lower in protein than dairy yoghurts (15g protein). The fat and calorie content is still much higher than dairy yoghurts, with 5 times more saturated fat. The sugar content is twice as high than say Cobani natural yoghurt.

So if you don't have a dairy intolerance, in my opinion, you are better off with a probiotic dairy based yoghurt with less than 4% fat.
Dairy based yoghurts are also naturally high in vitamins and minerals compared to coconut yoghurt. If you have a high cholesterol, coconut yoghurt may increase it further.
If you like the flavour, have it occasionally as dessert.

I like Chobani natural yoghurts, natural Jana yoghurt, Yopro, yoguri from Aldi.

Love the spices and the chickpeas.
This dish can be baked in oven too.

Cauliflower and sweet potato salad with tahini-yoghurt dressing Barbecuing the cauliflower adds a smoky element to this colourful, hearty salad.

Made this delicious fennel & apple salad.

Recipe
1/2 fennel, shaved/chopped
1 large green apple, diced
1/2 avocado, diced (optional)
2 tbs coriander, chopped
2tbs dill, chopped
2 tbs mint, chopped
1 spring onion
4 tbs EV olive oil
2 tbs Lemon juice
2 tsp dijonaise (optional, but adds great flavour)
Salt, pepper
1/4 cup toasted almond slivers

Combine all ingredients except almonds. Sprinkle almonds on top.

Do you gain weight when you go on a CRUISE?
Here are some tips to minimise weight gain.

I am currently on a 12 day cruise for my birthday to Spain, Portugal, Belgium, Paris, London. The buffet has many options for those trying to eat healthy, but also many not so great options. I am walking twice as much as I normally do in Melbourne (16k steps vs 8k steps) so there is some margin for some extra calories without gaining weight.

My tips for cruisers:

1. Have soup or salad before your main meal
2. Fill 1/2 your plate with vegies/salad/legumes, 1/4 plate meat, fish or chicken or legumes and optional 1/4 plate pasta/grains.
3. Avoid fried food, creamy food
4. Finish meal with fruit to reduce craving for dessert
5. If you are craving dessert pick a lighter less dense option like jelly or custard or mousse rather than dense mud cake or cheese cake style options and share dessert with your partner.
6. Avoid snacks between meals, especially pastries, muffins.
7. Avoid liquid calories like juices, soft drinks, alcohol.

I found that the buffet enables you to pile your plate up with vegies whereas the restaurants are more restrictive in this respect.

Here are some healthy options I found at the buffet which i thoroughly enjoyed.

Iron is an essential nutrient to help create red blood cells that transport oxygen to your muscles and organs. It's also important for the immune system and brain. ⁠
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Adults who eat meat products get only 20% of their iron intake from them. So, where does the rest come from? Here are 8 plant-based sources of iron! 🥗