Taste of Health

Poster Competition - Our Food System. How can we make our food system healthier, more sustainable or more local? We would love to see your ideas on a poster. It's FREE and there are PRIZES to be one.

🍔 Some great recipes here at Cook Well -Eat Well
pdf, online or video, your choice

https://www.cookwelleatwell.org.au/products/lentil-burgers-sweet-potato-wedges

https://youtu.be/IJ23pvBFK7I

Burgers 2 ways: Beef and lentils

In today's social media glut of information and 'eddie the expert' headline readers, the skill in deciphering a research paper is sorely needed. In fact, reading a research paper further than a headline would be a good start for many armchair experts!!!

How to decipher a research paper - Thinking Nutrition Nutrition is based on science. And while the science may not always agree and even change over time, just like all scientific fields of research, without credible research to inform your views you are really just flying blind in the wind at the me...

It's love your body week. This is a good start (yes,I do realise it is Wednesday 😜)

Think un**es in skirt, spinach in teeth. Apart from that - and I know this can feel like a challenging one if body commenting is part of the way we relate to others in our lives - can we be more thoughtful about how, when and why we might comment on someone's body? Truth be told, we most often don't know why someone's body has changed and if we are concerned about someone, there are about 185 different ways we can show care apart from body commentary. And if we feel urges to praise someone and think it's rude not to say anything, don't worry, about 202 other people will have already offered praise so it's hardly going against the status quo. Be radical. Zip it instead.

Good mood food. It's not about any particular diet or cutting out any particular food group or item; it's about choosing more foods that are closer to their original state. Fruit, veg, nuts and seeds, perhaps a smoothie instead of a soft drink or popcorn instead of chips, a muesli instead of a cornflake!

https://youtu.be/W_IYOuyAa74?list=PL4pqrzLDOf0h8vCul7Er7SPJ8encvpQeL

Australian Pears - The Good Mood Food

Good Mood Food
https://www.youtube.com/watch?v=AdfGMvsqKmU&feature=youtu.be

Do It For Them - The Good Mood Food Eat on the bright side with Aussie fruit, veg and nuts!

If you are looking for a great nutrition podcast try this one. Great information and wait for it... It's based on actual science 😮

https://m.facebook.com/story.php?story_fbid=2824554034299612&id=536433249778380

The Thinking Nutrition podcast has been going strong for 6 weeks, with new episodes coming out every Tuesday morning. Now it has settled down into a regular publishing schedule and I've got the hang of the whole recording and editing business, how has it been performing? The answer is beyond my wildest expectations.

It has been the number 1 ranked podcast in Australia in the nutrition category for almost the entire time since launch (no tears for keeping Pete Evans out of that spot as sadly his podcast ranks highly too). It also features consistently in the top 20 for all health and fitness podcasts. It also ranks well in several other countries including the UK and Canada. And based on download numbers, it is in the top 1% of all podcasts on the popular hosting platform I use.

Thank you to everyone who has listened, commented and shared. As I say at the end of each podcast, I do this to make nutrition less confusing and to dilute out the crazy in the world, not to sell you stuff or push an agenda.

Some teasers for upcoming episodes:
- Protein powders: are they of benefit?
- Iron: why you need it, where you find it, and what to do if you're deficient
- Soy and why you shouldn't believe what you read on the Internet

Said no client - ever!!! 🤣
(from Herald Sun 30th May2019)

Lots of studies are telling us what we thought. Healthy food can make a difference to your mood and brain health.
A good dietitian can help you on the way to happiness

https://www.facebook.com/11409809948/posts/10151208972639949/

How to eat your way to happiness Find out more.

Berries, Cherries, Nectarines and Mangoes. Don't you just love summer fruit?
But it can upset my gut, i here you say!
If you suffer from IBS portion is the key, blueberries might show red on the FODMAP app but when you delve deeper 1/4 cup is green - plenty for a healthy arvo snack with 30g of mixed nuts or, perhaps sprinkled on your cereal at breakfast..
Make sure you are seeing a good Dietitian so you can still enjoy those yummy summer fruits.

Starting to make a difference in the Yarra Ranges. Belgravia (manager of the indoor and outdoor pools) are aiming to make the healthier choice the easier choice, and the customers agree.

Less soft drink in your face is the first step to not letting 'big business' tell us where and how to display items.

You may have had some input to a customer survey over the past 6 months. Some of the results are in. An overwhelming 97% (307 people surveyed) want healthier options. We are listening and have started with our Fridges.

The choice is still yours but we are making the healthy choice the easier choice.

Calories in Alcohol.
If you really want to know here is a great article. It's in oz and calories but its clear in the article what that equates to for Australian drinks. (100cal = about 420kJ, 5oz wine = 150ml, 1 oz =30ml spirit)

For me, on this subject, ignorance is bliss, I will just keep my portions of alcohol in check - most of the time 🤣

Total Calories in Alcohol? This Is How Many Are In Your Favorite Drinks Weight loss can be a real challenge, especially if you regularly drink alcohol. This article reviews the calories in alcohol and what the best choices are.

This is a great website and I love this post (among many others)
I would make a couple of changes:
30: add choose no added salt products also
42/43: just use 43 and ditch soft drink altogether
78: Eat less processed food
79: Eat a wider variety of non processed foods

https://www.dietvsdisease.org/77-ways-to-lose-weight/

77 Proven Ways To Lose Weight And Keep It Off (Sorry, No "Miracle" Potions Or Quick-Fixes Here) Want to lose weight and keep it off? I’ve listed 77 of the most proven ways to lose weight and actually keep it off... without the "miracle" diets and scams

Bread, just one of the foods to be called 'toxic' or fattening mainly because of misconceptions or someone selling a book/diet/fad.
Yes, some breads are more nutritious then others but it can be a perfect healthy addition to a healthy eating pattern.

https://www.facebook.com/moderationmovement/posts/2222765604416711

5 reasons why bread is NOT bad for you. - Love What You Eat 5 reasons why bread is NOT bad for you. on February 2, 2016 At the supermarket, to grab my usual bread, I had to reach past a 60 something lady who was studying the nutrition labels. She excused herself saying, “Just checking to see how much sugar is in this bread”. I politely said there was no ...

A GUILT free recipe in the paper today from taste.com.au

Please note: Eating food is NOT about guilt, it's not good or bad. It's food. Some of it is less processed and nourishes your body and we should eat this most of the time, some of it isn't as nourishing so we should limit it - like cakes, takeaway, you know, junk food!!.

Let's look at why they call this 'guilt free'! Is it the rice malt syrup? hmmm I don't think so because its a sugar, it has a higher GI than sugar, it's similar kJ to honey, it's highly processed and empty calories - no healthier than sugar. Is it the coconut oil? I doubt it, coconut oil is a fat, and its high in saturated fats, adds a weird flavour for these cakes too I would imagine. Surely Peanut oil, a great mix of the healthier mono and polyunsaturated fats would add a better flavour in Peanut butter ice-cream cups! Maybe it;s the coconut milk, no idea why that might be.
OH , hang on, it's because there should be NO GUILT when eating.

By the way, I might make these for mother's day, I will probably use carnation milk, sugar, maybe maple syrup will be a nice flavour and peanut oil. NO GUILT attached

Thinking of a new diet? Have you tried a diet that is a very low calorie diet? This a a great wrap up of why we aim to have people losing weight a little more slower than promised by the 'fad diets'

https://www.youtube.com/watch?v=vNfNymGpulc&t=

Is It Bad to Lose Weight Too Quickly? It's normal to want to lose weight as fast as possible. But you've probably been told that it's healthier to lose weight at a slow, steady pace. Is that actu...

A good read. Although a small study, more information that artificial sweeteners are causing metabolic dysfunction - that is, slow down your metabolism and promote the build up of fat in cells

Make water your drink of choice!!!

Consuming low-calorie sweeteners may predispose overweight individuals to diabetes Consumption of low-calorie sweeteners could promote metabolic syndrome and predispose people to prediabetes and diabetes, particularly in individuals with obesity, a new study on human fat-derived stem cells and fat samples suggests.

Not too many people follow our dietary guidelines. Maybe they confuse people or maybe we haven't marketed them well enough (there is certainly no budget for it).

I wonder if these dietary guidelines from Brazil would be easier to follow.

Brazil’s Dietary Guidelines

1.Make natural or minimally processed foods the basis of your diet
2.Use oils, fats, salt, and sugar in small amounts when seasoning and cooking natural or minimally processed foods and to create culinary preparations
3.Limit consumption of processed foods
4.Avoid consumption of ultra-processed foods
5.Eat regularly and carefully in appropriate environments and, whenever possible, in company
6.Shop in places that offer a variety of natural or minimally processed foods
7.Develop, exercise and share cooking skills
8.Plan your time to make food and eating important in your life
9.Out of home, prefer places that serve freshly made meals
10.Be wary of food advertising and marketing

Delivered meals you make yourself? Have you tried any?
So far I have tried Hello Fresh and Marley spoon and I am sure there are many others. But, I give up, although they give me great ideas and taste good in the end I am paying about $8-$10 per person to still make dinner - ahhh, no. I can make dinner to 4 for well under $20.
Although if you want to try.....
My choice: Marley Spoon by far. While the protein and flavours from both was good, the average vegetable content of Hello fresh was about 1 serve per person - not nearly enough, i had to add to each meal. FOR $10 and make myself not good. Marley Spoon also had a better great variety of meals to choose from.
I paid for both myself and have no connections/affiliations to either company. But if I ordered again it would be Marley.

Next I am trying pre made meals - Dineamic, Youfoodz, at least I dont have to make them - and I am paying the same.

The Nutrition Press

What will be your New Years Resolution? Diet? Weight loss? It's common, you are not alone.

How about making a resolution to eat mindfully. Not eating for the sake of eating, wait until you can sit and enjoy food for its simplicity, taste and sensations, savour each mouthful, enjoy it with family and friends. Enjoy simple eating pleasures along the way instead of depriving then overeating.

This article of how the French teach their children to eat is worth a read. Enjoy and I hope your 2017 is healthy, happy and prosperous.

It seems as though we could learn a few thing or two (or three or four) from the French.

"One of the most common New Year’s resolutions people make is to lose weight by dieting. The idea is that restricting the pleasures of tasty foods will lead to greater fitness and a finer physique. But if these rewards are so valuable, why is it so hard for us to stick to our resolution? Maybe the problem is that when we try to lose weight, we also lose the pleasure of eating."

The tricks fast food companies use

WHY IT CAN BE HARD to eat healthy or lose weight (another reason)

Food is BIG business.

Whether it be advertising, wording, packaging, music, location, free samples, smells, coupons, deals, quick fixes, convenience or bonus points, food marketing is designed to change our eating behaviour. Psychologists and advertising gurus are working to persuade us to buy, try, eat to make us feel better, be healthier (!!!), be popular or happy.

Everyone from Fast food and Muesli bars to the Paleo Petes are doing it. Buyer beware, is it all it's cracked up to be?

P.s. if it really is 'natural' its probably is not in a package.


http://www.news.com.au/finance/business/retail/the-tricks-fast-food-companies-use-to-lure-you-in/news-story/4c7571df57d08738fc54fba2b30f7c37

news.com.au WHAT witchcraft do big companies like Maccas, KFC and others employ that have us dreaming of fast food when hunger hits — and even when it doesn’t?

Sunday RANT
A quote from heraldsun page 36. And yes, surprise surprise it is an advert for a book!!!! Quote: “A popular diet yoghurt has 26g of sugar, or 6.5tsp per serve, That’s more than a mars bar.”

We are comparing yoghurt to a mars bar!!!!! Seriously!!!!

Let’s break this down in standard serves.

Original mars bar (53g) is, 30g sugar, 2g protein, 9g fat, 1000kJ
Chobani low fat Passionfruit (170g tub) 15g sugar, 13g protein, 3g fat, 620kJ
Dairy farmers full cream mango/passionfruit (150g) 20g sugar, 6g protein, 9g fat 820kJ
Yoplait low fat Strawberry (175g tub) 22g sugar, 8g protein, 3 g fat, 658kJ
I couldn’t find the one mentioned in the quote, I am not saying it doesn’t exist, I couldn’t find it

Approximately 8g in each of the yoghurts tubs is because it is dairy – it’s in the product, it’s not added, it is there already, it is called lactose. The yoghurts with over ~15g sugar in the tub do have a little too much sugar added, about 3 tsp, the mars bar has about 7.5 tsp of added sugars. The yoghurts however do have a little fruit, they have a good amount of calcium and protein. That is, they have some nutritional value. If you look at the WHOLE food, not just the sugar (we don’t tend to eat single nutrients, we eat food) you can perhaps see that it is not all about the sugar – it’s the whole food. Please also note that there is no real pattern between full cream and low fat and how much sugar is in the yoghurt.

If you look for yoghurts with less that 10g of sugar per 100g, majority of the sugar will be the lactose, some will be fruit, and a smaller amount added, if any.

Or use natural yoghurt and add your own fruit.

WHY it's hard to LOSE WEIGHT!!!

1. Food is EVERYWHERE!!! It is always within reach.....

We are consistently challenged with food cues, temptation and eating prompts.

At the petrol station, at the checkout, at the hardware store (Bunnings sausage sizzle comes to mind); when you pick up your prescription, the train station, driving down the road (signs, sandwich boards...)

How many times can you count in one day that you are prompted to eat?

It's hard, its everywhere, it's challenging. (to be continued..)

Thinking Nutrition

A great piece on Blue Zones. Those places in the world where people are healthy, live longer, eat mostly plants, enjoy foods without labels (good/bad/cant have).

Look for the next farmers market in your area for a great start to eating more seasonal fruit and vegetables. Regional Farmers Markets

Some Blue Zones insights with comment in the article from moi.

"The Blue Zones diet is not a fad, it's not restrictive and it doesn't label foods as 'good' or 'bad'. It's sensible, achievable and pared back in the best way possible."

Healthy Picks Launch today. Come down to Mooroolbark where we are working with local cafes to encourage healthy menu options.