Blueberries

Blueberries are nutritional powerhouses. They are rich in antioxidants, low in sugar and also contain a decent hit of fibre. There is some evidence to show that including blueberries as part of a healthy diet can improve insulin sensitivity and reduce blood pressure.

I include a handful of the frozen variety on my brekkie cereal/porridge. But you can add them (fresh or frozen) to yoghurt, custard, ice cream, smoothies, salads and sweets too. Or just munch on them directly from the punnet. Not only are they versatile, they’re also berry delicious!

Peanut butter

However you like it, whether it’s smooth, crunchy or super crunchy, peanut butter is a winner. I love the stuff! It’s incredibly versatile too. I personally like the super crunchy variety on grainy toast, but it works well with banana, on pancakes, in a stir-fry or eaten cheekily straight from the jar.

Peanut butter is a rich source of monounsaturated fats – the healthy ones that help to reduce cholesterol. It’s also a good source of fibre, folate, protein, vitamin E and potassium. Better yet, there is evidence to show that people who regularly eat nuts have a reduced incidence of developing type 2 diabetes compared with those who don’t.

I choose the reduced-sodium option to cut back on my overall salt intake and I use it sparingly, as it is energy-dense. Remember that too much of a good thing isn’t good either, especially if you’re trying to keep your weight in check. So rather than going nuts on the nutty stuff, exercise your portion control and stick (pun intended) to about a tablespoon at a time.

Extra virgin olive oil

You’ll always find a bottle of extra virgin olive oil (EVOO) in my cupboard. This golden oil is extremely versatile and can be used in a variety of different ways. In fact, the Romans used to bathe in it! I prefer the full-bodied flavoursome type, to eat that is, not to bathe in. But you can opt for lighter flavoured varieties if you like; note that the term ‘light’ in this instance refers to taste and not kilojoules.

Apart from tasting great, EVOO is also good for you. Numerous studies have shown olive oil’s ability to cut heart disease by reducing triglycerides and LDL cholesterol (the nasty type) while boosting HDL cholesterol (the good type). It is also jam-packed full of antioxidants. These compounds, specific to EVOO, appear to have free-radical scavenging properties. This means that EVOO may also have a cancer-lowering effect due to its ability to reduce oxidative damage. It may also be protective against specific types of cancer such as breast and colon cancer; even more good reasons why it is a staple in Mediterranean cooking.

I like to add EVOO to my roast veggies, salads, risottos and pasta. And I’ll occasionally team it up with some balsamic vinegar for a delicious condiment to serve with crunchy grainy bread. You can have it any which way. You could even do as the Romans once did and add a spoonful to your next bath… when in Rome, I suppose.

Eggs

Eggs are nutritional powerhouses packed with heaps of good stuff like protein, vitamin B12, monounsaturated fat, phosphorous, selenium, iodine, folate and vitamin A. All up, there are 11 different vitamins and minerals naturally found in eggs. They’re also naturally low in salt and sugar. And, because they are high in protein, they help to keep us fuller for longer, so they’re a great option for those looking to shed some weight.

Eggs are a staple in households across the world, and they certainly get this dietitian’s nod of approval. They’re so versatile, and you can have them at any time of the day. They can be boiled, scrambled, fried, poached, served on toast, in salads and sandwiches or in stir-fries, and they’re are a vital ingredient in baking. My personal favourite egg dish is shakshuka – check out my take on it.

As for their moderate cholesterol content, the National Heart Foundation recommends that everyone, who follows a healthy balanced diet low in saturated fat (the nasty stuff that affects blood cholesterol levels), can eat eggs freely without increasing their risk of heart disease. That is reason enough to get egg-static. Nevertheless, if you’re still concerned about your cholesterol levels, just team up your next serve of eggs with some heart-healthy avocado and smoked salmon.

Lastly, when it comes to the age-old debate concerning where to store your eggs – pantry or fridge, either option is acceptable. It’s really a matter of personal choice. Debate settled. And, despite any recent controversy, please buy free-range eggs. The hens will thank you.

Eggs deserve their place in kitchens across the country. They’re a rich source of nutrition, and they taste great too. However you like them be sure to include them in your diet. They are pretty unbeatable.

Baked beans

Baked beans are jam-packed full of nutrients such as vitamins B1 and B6, folate, iron, magnesium, phosphorous, copper, potassium, zinc and selenium. Plus they are low in fat, high in low GI carbs and fibre, contain a decent whack of protein and little sugar. Studies show that eating baked beans can help to reduce cholesterol levels, due to their soluble fibre content. Baked beans are a winner from every angle.

Baked beans can be enjoyed hot, cold, straight from the tin, on grainy toast or with eggs. You can add them to your brekkie to beef up the protein content and provide lasting energy to power you through the morning. You can even have them as a snack to curb mid-afternoon hunger pangs. They’re so incredibly versatile. I always keep a tin handy in my pantry (like most Aussies) as well as in my workbag.

Peaches

For those of you not old enough to remember, there was once a quirky band in the mid 1990s called The Presidents of the USA who sang, “If I had my little way, I’d eat peaches every day”. Those wacky lads were certainly on to something. I, too, have a great love for peaches. And if I had my little way, I’d eat peaches every day too.

Peaches are one of my pantry staples because not only are they delectable, they’re also extremely nutritious. Peaches mostly contain water, but also contain a moderate amount of low GI carbs and fibre, plus a decent whack of vitamins A and C, potassium and small amounts of vitamins E, K, B3, B5 and folate.

Peaches make the perfect mid-afternoon snack and they are the perfect accompaniment to yoghurt or custard. Given their high water and fibre content they are a great filler. You certainly won’t get fat if you choose to snack on a juicy peach between meals.

And if you choose to go for the tinned option, pick one in natural juice rather than in syrup.

This summer be sure to include peaches as part of your diet. The Presidents of the USA also said, “Millions of peaches, peaches for me”. Perhaps a million peaches is a bit of a stretch, but certainly, one a day gets my nod of approval.

Bread

I regularly get asked whether bread is a nutritional villain. If only I had a dollar for every time that happened!

Bread has been around for centuries. In fact, it dates back to biblical times. So I’m a little puzzled why people seem to be so confused about whether or not to eat it. I, for one, love bread and am a fervent believer that it can form part of a healthy diet. And that’s why it’s one of my pantry staples.

Bread is jam-packed full of vitamins, minerals, phytonutrients, complex carbohydrates and fibre. Two slices of grainy bread (the pick of the bunch) provide about 30g of long sustaining carbohydrates, 4g of fibre and a good whack of vitamins and minerals such as thiamine, riboflavin, folate, iodine, vitamin E and potassium. And you get all that for about 600Kj, depending on the size of the slices.

It can be said that eating top-quality grains can be compared to putting premium fuel into a high-performance sports car. The evidence shows that eating high-quality carbohydrate grains, like those found in bread will help to optimise your physical and mental performance. That’s reason enough for me.

I am a big fan of the humble sandwich – the old Aussie lunchtime staple. I load it up with lean meats, fish, cheese and plenty of salad veggies. I also love a slice or two of crunchy grainy toast with my eggs and avocado on a Sunday morning. And nothing beats baked beans on toast for a quick and easy meal.

So, should you include bread in your diet too? The evidence says absolutely. Just dough it.

Hummus

I often liken myself to the character in the Adam Sandler movie, You Don’t Mess With the Zohan, who eats everything with a hearty dollop of hummus. On a trip to Israel, I couldn’t get enough of it! Israelis tend to eat it as a meal rather than as a side dish. Suffice to say that I was in culinary heaven.

Hummus is always on hand at my place. I use it as a spread on my sandwiches, in salad dressings, on grainy toast, with eggs and sides, and sometimes I just eat it straight from the tub. It’s also great with mushrooms, other veggies, and in a pita with salad (with or without falafel).

Chickpeas are the key ingredient in hummus. They certainly pack a nutritional punch. Chickpeas are a good source of protein, calcium, iron, magnesium, phosphorous, zinc, copper, manganese and magnesium. They are also naturally low in fat, sugar and salt. Studies show that those who eat legumes regularly, such as chickpeas, are better able to manage their weight, and have less incidence of heart disease.

Try making your own hummus by blending together tinned chickpeas, olive oil, lemon juice, garlic and a pinch of salt. You can use it as a condiment, dip, salad dressing or just eat it as is.

As a side note, the conflict between Israel and her neighbours over territorial rights is well known. However, what is not so well publicized is the food war between Lebanon and Israel: the battle over which country makes the best (and biggest) hummus. Known as the Hummus War, it has been waging since 2006 when a team of Israeli chefs created a Guinness World Record amount of hummus. Since then, the feat has inspired chefs from both countries to go one better. As it stands, Lebanon currently holds the title for the largest batch of hummus ever created. Unfortunately due to current regional tensions, the Guinness World Record judges are steering clear of the Middle East, so the battle has reached a stalemate.

There’s no doubt that hummus is worth including in your diet. Some would even say that it’s worth waging war over it.

Lentils

While some self-styled ‘nutrition gurus’ say that we should shun the humble lentil, I, on the other hand, laud their versatility and nutritional qualities. Lentils are a rich source of protein, low GI carbs, fibre, iron, folate, magnesium and potassium. What’s not to like? They’re an economical source of protein too, costing about $1.00 per 400g can (equating to $2.50 per kg). Compare this to red meat, which can cost upwards of $20 per kg.

I love lentils and I always keep a spare jar in my pantry. They’re a perfect addition to hearty soups, stews and salads. They can even be combined with minced meat to make a sauce for bolognese or lasagne. Lentils are a staple in African and Asian cultures as well as in Mediterranean countries. There is little wonder that the Mediterranean diet is so often acclaimed as the healthiest diet in the world. It is no doubt due in part to the regular inclusion of the undervalued lentil.

Cheese, Milk + Yoghurt

Not only are dairy foods downright delicious, but they are also extremely healthy – the evidence doesn’t lie.

Dairy foods provide a nutritional punch! They contain over 10 nutrients important for our general health, nervous system and muscle function, energy levels and, of course, bone health. More specifically, dairy foods are a rich source of vitamins A, B1, B12, calcium, potassium, magnesium, zinc and phosphorous as well as protein and low GI carbohydrates.

Embrace dairy foods as part of your diet and be sure to keep staples like cheese, milk and yoghurt on hand.

Add milk to your cereal or porridge and perhaps include a dollop of yoghurt on top too; snack on yoghurt, custard, cheese and biscuits at mid-meal times; add ricotta or feta cheese to salads and pasta dishes, and down a glass of milk after the gym or before bedtime. The opportunities to include dairy foods are endless!

Go and get yourself a milk moustache and wear it proudly. I certainly do.

By making more healthy foods accessible we are likely to include more of those wholesome foods in our diet – a novel concept known as ‘crowding’. So stock your pantries with nutritious and wholesome foods.

Notable omissions include tinned tuna, pasta, brown rice, dried herbs, chia seeds, spelt flour, passata, coffee and breakfast cereal.

The post A Dietitian’s Shopping List: Vegetarian Staples Every Busy Person Should Have in Their Kitchen appeared first on The Nutrition Guy .

What is workplace wellness?

The antidote to absenteeism and presenteeism appears to be the encouragement of wellness in the workplace, but not the new-age kind that involves green smoothies, colonics, turmeric lattes and detox teas. The answer may just be the adoption of corporate and workplace wellness programs.

While the concept of wellness has been around for some time, the corporate sector should now be wholeheartedly embracing it and investing in the health, nutrition and wellbeing of its workforce. This is because employee wellbeing boosts the health of the organisation. Data indicates that healthy workers are more efficient and productive at work and have fewer sick days.

In recent years, we have witnessed an alarming trend in the Victorian workforce. Results from the last Victorian Government WorkHealth check in 2010 highlight some worrying findings about the health of workers in this state. The survey revealed that 25 per cent of Victorian workers had elevated cholesterol and an above-normal waist circumference, and almost half had an increased risk of developing diabetes. Additionally, more than half of those surveyed reported inadequate levels of exercise, and almost all respondents didn’t eat enough vegetables. It is likely that these worrying statistics haven’t improved one decade on.

So, what can be done? Businesses can establish novel and holistic wellness programs that focus on nutrition, exercise, mental health, mindfulness and stress management. Workplace wellness and corporate nutrition programs promote good health and help to prevent chronic disease in the workforce. There is a huge benefit to the bottom line from improved productivity levels; healthy employees report to being twice as productive as their less healthy counterparts.

Organisations are also likely to retain their employees for longer when they feel well taken care of. Research shows that businesses that do not invest in health and wellbeing programs are up to four times more likely to lose staff in the following 12 months.

Why invest in corporate wellness and nutrition programs?

When workers feel supported by their employer, happiness, productivity and a sense of purpose in the workplace flourish. More than 14,500 Australian workers were interviewed for the Workplace Wellbeing report published earlier this year. Most respondents noted the importance of wellbeing in the workplace, saying that when their employer cared about their health and happiness, they felt engaged and content at work.

By investing in wellness programs, the corporate sector can actively create a supportive culture that employees feel enthused to be a part of. And a healthy workplace reflects well on a business, potentially attracting new talent to the organisation.

The outcomes for industry also appear to be financially rewarding. Australian data indicate that businesses will yield an average return of $5.81 for every dollar invested in workplace health programs. If a stock or superannuation fund promised to return almost $6 for every $1 invested, most people would not hesitate to capitalise.

From a commercial perspective alone, the benefits in the introduction of a workplace wellness program can be significant.

Evidence shows that the most effective and viable health and wellbeing programs are those that enlist the support of the whole organisation. This approach is crucial to ensure the continuing success of the initiatives and strategies.

The Victorian Government recommends that healthy working environments must reflect a culture that values employees and stimulates trust, inspire and support change innovation, operate collaboratively to achieve mutual objectives. Also, they must ensure the healthy choice is simple by supporting and encouraging healthy eating, exercise, breastfeeding, mental health and overall wellbeing.

So, how can businesses focus on nutrition to ensure that their employees feel well-supported and empowered to make healthier food choices?

Offer nutritious food and snacks

Many businesses have the ubiquitous cookie jar or fundraising chocolate box next to the often-empty fruit bowl in the tearoom. While treats need not be completely discouraged, offering a variety of different and wholesome foods to employees will likely lead to improved nutrition choices over the course of the working day. Offering fruit, nuts and seeds, tubs of yoghurt and cheese and grainy crackers is a simple way of increasing the variety of snack foods in the workplace. The concept is known as ‘crowding’ – by making more healthy foods accessible we are all likely to include more of those wholesome foods in our diet.

Additionally, snacking on nutrient-dense foods such as fruit, nuts, yoghurt and the like will be much better for blood sugar levels and may lead to a boost in concentration and work productivity. This is contrasted with the transient sugar high and consequent energy crash that many experience after snacking on chocolates, lollies and biscuits.

Knowledge is power

An effective approach is to work with a dietitian to engage employees and help to empower them. A dietitian can provide them with helpful strategies to improve their nutritional intake. And a corporate dietitian can conduct healthy eating seminars and showcase a variety of different and easy-to-prepare meals and snacks that workers can whip up at home or in the office.

Dietitians adhere to evidence-based guidelines and as such are continually abreast of the latest nutrition research to guide them in their practice. They do not subscribe to overly restrictive diets and do not advise cutting out entire food groups unless medically indicated. Rather, a dietitian will take a holistic approach to an employee’s health and nutrition and aim to implement healthy eating plans based on the inclusion of a variety of foods from the various food groups.

Cook together

Team building exercises are designed to increase worker interaction to help foster working relationships among employees. Rather than participating in combat games or tenpin bowling, businesses can set up cooking challenges, pitting teams against each other to see who can create the tastiest dish – a kind of Corporate Masterchef perhaps.

Focus on the individual

A dietitian can engage with individual employees to tailor a diet plan that suits their specific needs. They can focus on helping workers to change their behaviours and encourage dietary changes that help them achieve their individual goals. Engaging with employees one-on-one can ensure that the employee feels even more supported on their health journey.

Celebrate nutrition in the workplace

Host a variety of activities to help pique employees’ interest in food and nutrition. Weekly or monthly challenges that encourage sound nutrition practices may help foster healthy and long-term habits in both the individual and the team. Some examples of challenges include going meatless on Mondays, Febfast and going for two (serves of fruit) and five (serves of vegetables) each day.

In 2020, addressing wellbeing in the workplace is a prerequisite for companies to survive, thrive and prosper.

By undertaking corporate nutrition and wellness programs in the workplace, businesses can not only support the health, performance and happiness of their employees but also boost profits, staff retention and productivity.

Creating a healthier workplace is a win for employees and employers alike.

The Nutrition Guy has teamed up with Ben Taylor from Tailored Health. Together they run corporate wellness programs with a focus on nutrition and exercise for the Australian corporate sector. Ben and Joel guarantee to deliver health tips in a novel and interactive way that will encourage and support your employees to make impactful changes. All corporate wellbeing workshops are fully custom-designed to meet your employees’ needs.

The duo is results-focused. You will see a measurable return on your investment with a healthier, more efficient and present work team. To learn more about their corporate wellbeing programs, get in touch by emailing joel@thenutritionguy.com.au

The post Why Businesses Should Invest in the Wellbeing of Their Employees appeared first on The Nutrition Guy .

That’s why it is troubling to note that most of the population does not meet their recommended intake of dairy foods. In fact, the research reveals that one in six Australians are avoiding milk and other dairy foods despite having no medical reason to do so (1). This is a worrying trend because dairy is a core food group.

Further, rates of osteoporosis are incredibly high in the elderly population, which may be contributed to by a lifetime of poor dairy intake. So, the alarming rates of osteoporosis could be slashed if people increased their intake of milk, cheese and yoghurt.

There are a number of myths that abound about dairy products, and these may be causing some people to shun the milky stuff. However, this post will put to bed some of those myths about dairy foods.

Myth 1: I have lactose intolerance so I can’t have dairy

False: Lactose is a carbohydrate that is naturally found in cow’s milk and other types of mammalian milk. People who are lactose intolerant are unable to break lactose down into its single parts (glucose and galactose) because they lack lactase, the enzyme needed to digest lactose. However, even those with a lactase deficiency are able to tolerate small amounts of lactose without any symptoms. In fact, those with lactose intolerance may even be able to tolerate yoghurt, as the naturally present bacteria may assist with the breakdown of lactose. In addition, cream cheese and cottage cheese contain only a small amount of lactose and seem to be generally well tolerated. Most cheeses, particularly hard varieties also contain negligible amounts of lactose and can therefore be enjoyed by everyone, even those who are lactose intolerant.

A recent innovation has been the commercial production of lactose-free foods, to which the enzyme, lactase has been added. For those who lack this enzyme, the lactase digests the lactose in the food. In fact, lactose-free products still contain exactly the same amount of nutrition as other dairy foods. Pretty nifty, right?

Myth 2: Lite milk has added sugar

False: There is a misnomer that ‘lite’ is synonymous with “contains added sugar”. However, in the case of many dairy foods, lite milk in particular, this is simply not true. The only major difference between full cream and lite milk is the fat content. Nothing has been added to lite milk to compensate for the lower fat content. In fact, the only properties of the milk that are changed is the calcium and fat soluble vitamin content – calcium is slightly higher in skim milk, while fat soluble vitamins like vitamin A is slightly lower due to the removal of fat. Otherwise the nutritional profile is near identical.

Further, the evidence is changing about full fat and lite dairy foods. It appears that full cream dairy does not impact either our weight or our cholesterol levels (2). So your decision about which one to choose may simply come to down to personal preference. In any case, wear your milk moustache with pride!

Myth 3: Dairy foods will make me fat

False: No one food is fattening, it’s all about the overall quality of someone’s diet. Cheese, milk and yoghurt (both reduced fat and full fat varieties) are not linked to weight gain or obesity (2). To achieve a healthy weight, the Australian Dietary Guidelines recommend people limit junk foods, reduce portion sizes and find ways to be more active in our everyday lives (3).

Moreover, studies show that people who regularly consume healthy dairy products such as milk, cheese and yoghurt are better able to maintain their weight, and have a reduced risk of developing heart disease and diabetes (4). The reason may be due to the impressive nutritional profile of dairy food.

So, how can you meet your recommended daily serves of dairy foods without it influencing your weight? That’s easy. Try adding milk to your cereal or porridge and perhaps including a dollop of yoghurt on top too; snack on yoghurt, custard, or cheese and biscuits if you are looking for a between-meal energy boost; add ricotta or feta cheese to salads and pasta dishes; or down a glass of milk after gym or before bedtime.

Myth 4: Permeate is unhealthy

False: Permeate is the collective term for the lactose, vitamins and minerals that are naturally found in milk. It is simply a result of milk manufacturing. Permeate is often added to milk in the factory to ensure that the protein and fat content of milk remain consistent. That’s because two different cows will produce nutritionally different milk. So next time you pick up a carton of milk you can be guaranteed that it will be nutritionally identical to the same brand of bottled milk that you purchased previously. And permeate is absolutely safe!

Myth 5: I can easily meet my calcium requirements from eating non-dairy foods

True: While calcium from dairy foods is the most readily absorbed and utilised, there are a number of non-dairy dietary sources of calcium. Think calcium-fortified soy milk, calcium-set tofu, chia seeds, bony fish and green leafy vegetables. Nevertheless, if there’s no medical reason to avoid dairy foods, then eating a combination of both dairy and non-dairy foods that are rich in calcium is the best practice.

Myth 6: Milk is pro-inflammatory

False: In a nutshell, dairy foods do not cause inflammation. In fact, a recent review of the current clinical evidence actually showed that dairy has significant anti-inflammatory properties (5). The only time dairy causes inflammation is when there is an allergy at play.

So, the take-home message is: embrace dairy foods as part of your diet. Your skeleton, muscles and even your waistline will thank you for it!

Supported by Dairy Australia

The post 6 Common Dairy Myths You Need to Stop Believing appeared first on The Nutrition Guy .

Did you know that on average, Aussie men live five years less than women? This statistic alone is worrying. In fact, the Australian Bureau of Statistics Leading Causes of Death by Gender shows that the death rate from the main causes of death is usually higher for men than women. In fact, more men than women die from heart disease, trachea and lung cancer, chronic lower lung disease, colon cancer, leukaemia, diabetes and suicide. And recent news suggests that the rate of male suicide and suicide attempts has been grossly underestimated. Men also experience higher rates of addiction and injury or death from violence and crime.

From a dietary perspective, a high saturated fat and salt intake, inadequate fibre consumption and too many sugary drinks increase a man’s risk of heart disease and other nasty illnesses. The key to dietary success is getting the balance right. The focus should be on consuming whole foods. Think plenty of fresh vegetables, fruit, dairy, whole grains and lean proteins. Not to mention slashing our alcohol intake. That advice goes for both genders. However, data suggests that men drop the ball more than women when it comes to healthy eating.

Further, prioritising measures to improve men’s health outcomes is crucial. The National Male Health Policy released in 2010 identified six key areas to focus on. These include optimal health outcomes for men, health equity between population groups of males, improved health for males at different life stages, a focus on preventive health for males, building a strong evidence-base on male health and improved access to health care for males. The focus must be on wellness and not just illness.

So what can be done on an individual or grassroots level? It’s clear that men need to start reaching out and discussing their health with their partners, friends and health professionals. The first point of contact should be the GP. Your GP is like the head coach of a football club as he/she oversees the general progress of each patient and liaises with other health professionals in the patient’s support network.

Men should have annual health checks. Just like we take our car to get regularly serviced, it is crucial that we get a regular check-up too. Cardiovascular disease, diabetes and some cancers can often be picked up in their early stages when treatment is almost always more effective.

In my role as a dietitian, I see a large number of men who come to me for dietary guidance once they’ve been diagnosed with something sinister, whether it be elevated blood sugars, high cholesterol, high blood pressure, after a diagnosis of diabetes or following a heart attack. Very few men come through my door to discuss disease prevention. It’s mind-boggling. I know I can offer people so much more when they come to see me earlier.

It’s high time we acknowledge that our most important piece of machinery is our own body, not our bank balance, list of achievements or even our beloved cars. But when it comes to us blokes caring for ourselves, we are usually not that good at it. We often take the “she’ll be right” attitude. However, that just isn’t working. Something clearly has to give.

Now, I admit that in the past, I’ve also been guilty of “everything will be fine” arrogance at times. Several years ago I had some chest pain and acted like it was no big deal. Thirty-something men don’t get chest pain, or so I thought. It was only after some nagging from my wife that I sought medical advice. In the end, it was simply a twinged muscle, but in hindsight, I’m glad I sought some professional advice to put both our minds at ease. You might say that I bit the bullet and manned up to it.

To help promote men’s health issues we need health ambassadors to spread the message. State and federal governments should consider appointing a Men’s Health Minister to oversee community-based projects and national initiatives aimed at improving the lives and health of Aussie men. If men had role models or leaders effectively working in this space, it would encourage men to be more proactive about their health.

Finally, it’s all well and good to celebrate an annual Men’s Health Week. But that still leaves 51 weeks of the year when men’s health issues are out of the limelight. And that’s got to change! The health and longevity of Australian men depend on it.

Are we man enough to accept the challenge?

The post Why Men’s Health is Too Important To Ignore appeared first on The Nutrition Guy .

Something has to give. Our lives clearly depend on it!

Let’s explore the science and discuss some alternatives to the salty stuff. Your hearts will thank you for it.

To refresh your memories from high school biology days: wherever salt goes, water will follow. So, a diet high in salt has been shown to increase blood pressure via this mechanism, as the extra salt in the blood vessels is escorted by additional water. This causes additional strain on your heart to effectively pump the blood around the body. Reducing salt in your diet can ease the pressure on your blood vessels and reduce the load on the heart. You can lower your salt intake by learning to become a savvy shopper, choosing fresh foods, experimenting with different herbs and spices to find flavour combinations that delight. Let’s see how that looks in practice.

Choose fresh

Much of the salt we eat is from packaged and processed foods – almost 75% to be exact. Minimising our reliance on certain packaged foods will likely reduce our overall sodium intake. By all means, continue to eat whole grain breads and cereals as well tinned legumes and canned fish, but reduce your overall consumption of chips, pretzels, processed meats etc. Instead, maximise your intake of fresh fruit and vegetables, lean meats and protein alternatives as well as whole grains.

 Know your labels

Knowledge is power. If you know what’s in your food, you can make healthier and more informed choices about what to eat and what to leave on the supermarket shelf. When it comes to sodium, choose products with less than 400mg per 100g. Better yet, select foods with less than 120mg of sodium per 100g – it’s the gold standard!

Be a matchmaker

Experiment with herbs and spices and learn flavoursome partnerships. Recreate tried and true winning combos by adding basil to your tomatoes, cooking dill and salmon, sage and pork, thyme and lamb, parsley and chickpeas, as well as garlic with your roast veggies. Discover new and exciting culinary partnerships.

Load up on fruit and vegetables

It’s clear that Aussies don’t eat enough fruit and vegetables. In fact, only 7% of us meet our vegetable requirement and a little over half of us meet our fruit requirement each day. It’s astounding! Fruit and veggies contain a wide array of different nutrients including potassium. This important mineral counters the actions of sodium so it can help to decrease blood pressure and ease the burden on our cardiovascular system.

Make the swap

Ditch regular table salt for Heart SALT! It has 56% less sodium making it a suitable alternative. Plus, it tastes just like regular salt (salt lovers rejoice). Products like Heart SALT along with the above tips on how to choose lower sodium packaged foods could really benefit our overall heart health. And that’s something worth celebrating!

NB:

Be weary of trendy options like pink Himalayan salts that promise to deliver up to 84 key nutrients. It’s just persuasive marketing that contains not a grain of truth. You can get all the nutrients you need from eating a diet rich in fresh fruit, veggies, dairy, meat, fish, tofu, legumes and whole grains without having to rely on the minute traces of nutrients in pink Himalayan salt.

This is a paid partnership with Heart Salt.

The post Five ways to slash your salt intake appeared first on The Nutrition Guy .

There is some evidence to show that including raspberries as part of a healthy diet can reduce the risk of colorectal cancer and heart disease – two of the biggest killers of Australians.

Meanwhile, there is evidence to show that regularly eating blueberries can improve insulin sensitivity and reduce blood pressure. This is most likely attributed to its high fibre and potassium content. And as an added bonus, all berries are nutrient dense, so you’ll likely be doing your insides a big favour by eating them regularly.

Berries of all types can be used in a variety of ways that will delight your culinary senses. I regularly include a handful of different berries on my brekkie cereal or porridge. But you can add them (fresh or frozen) to yoghurt, custard, ice cream, smoothies and sweets too, or just nosh on them directly from the punnet. Not only are they versatile and delicious, they’re also berry good for you!

What’s more, the team at YV Fresh works closely with farmers to not only ensure the delivery of fresh and premium produce to consumers, but also to protect the livelihoods of Australian growers. The YV Fresh mission is to pick the highest quality fruit from their network of local Aussie farmers.

Australian berries are subject to stringent quality standards. In fact, all YV Fresh produce is hand-picked to ensure the berries and cherries you enjoy are of premium quality. Not to mention they’ll be bursting with flavour.

So next time you pick up a punnet of blueberries, raspberries, blackberries, Krimson Kiss berries, kiwiberries or blush cherries, choose the one with the YV Fresh logo. Your tastebuds will thank you for it… you’ll be doing your bit to help support Aussie farmers, you’ll improve your health and maybe even reduce your risk of developing nasties like cancer and heart disease. That’s a win-win in my books!

Check out www.yvfresh.com.au for more info on their large selection of berries as well as delicious recipes.

This is a paid partnership with YV Fresh.

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VitaLife Active Nutrition is a new premium range of whey and collagen protein sports supplements, to assist with muscle and bone recovery from activities including gym, cycling, swimming and golf. The gender-specific versions have key vitamins and minerals to promote overall health and wellbeing. There are slight nutrient differences between the male and female versions. This is to give both men and women targeted nutritional support because, after all, we have different needs.

Why choose Vitalife 40+?:

Research indicates that eating or drinking 20g of high-quality protein (such as whey) soon after exercise accelerates muscle recovery and repair. Further, when you prepare VitaLife Men 40+ protein powder with milk you’ll be consuming more than 3g of leucine – a branched chain amino acid shown to accelerate protein synthesis and therefore aid muscle recovery.

Collagen is the latest sports nutrition supplement gaining much attention. Research has validated that the co-ingestion of collagen with calcium can assist with strengthening ligament and bones. This is particularly important as we age, given the high rates of osteoporosis in both men and women. VitaLife Men 40+ provides 5g of collagen protein as well as 296mg calcium (the equivalent of a glass of milk). Evidence has also shown that collagen may play a valuable role in injury prevention and tissue repair.

Additionally, the powder is a good source of fibre. Fibre not only loves your gut, but it can also serve as your great protector. In fact, it has been shown to reduce the risk of chronic diseases as well as certain types of cancers. By and large, most Australians fall well short of their fibre requirements. So fortifying a sports supplement with added fibre gets this dietitian’s tick of approval.

Who should take this product?

It will appeal to active men and women who are after a quick and convenient post-workout or post-exercise protein shake.

Sporty people have higher protein requirements than those who are more sedentary. Protein-rich foods include meat, fish, chicken, dairy, eggs, nuts and seeds, tofu and tempeh, legumes and beans. Eating a variety of these foods at each mealtime will ensure that active people can easily hit their protein targets. However, there are times when eating whole foods is not convenient. That’s when a protein shake complete with other nutritional goodies provides a quick, convenient and effective solution.

Further, some research has shown that consuming a high-quality protein prior to bed helps to stimulate muscle protein synthesis rates overnight, thus helping to repair and grow your muscles while you sleep. As Vitalife contains both quick and slow-digesting proteins, you’ll be supplying your muscles with a steady source of amino acids to work their magic overnight.

Pros:

✓ Impressive nutrient profile

✓ High quality protein

✓ Good source of fibre

✓ High calcium + collagen content to promote bone health

✓ Great tasting – flavours include chocolate (Men 40+) and vanilla (Women 40+)

✓ Low lactose

Cons:

✗ This is not a high carbohydrate supplement, so will not accelerate replenishment of muscle glycogen levels

Product availability:

Vitalife Active Nutrition is available exclusively in the health food aisle from selected Coles supermarkets and Coles online and retails for $30 for 420g.

Preparation Instructions:

Mix 3 heaped tablespoons of Vitalife Active Nutrition powder with 250ml of cold milk into a shaker and shake well. Best taken within 30 minutes of exercise.

Final word:

It’s clear that taking Vitalife Active Nutrition 40+ can tick more than just the protein box. The combination of fast and slow-acting proteins, calcium, fibre and collagen plus a host of other nutrients makes it one of the more impressive sports nutrition powders on the market.

Ingredients:

Vitalife Active Nutrition Premium Protein Blend (66%) (Whey protein concentrate, calcium caseinate, collagen protein), acacia fibre, maltodextrin, skim milk powder, cocoa powder, natural flavour, vitamins and minerals, natural guar gum, anti-caking agent (551), natural stevia extract, choline.

Nutrition info per 35g serve of Men 40+:

499kJ, 21g protein, 1.1g fat, 0.5g saturated fat, 4.7g carbohydrates, 2.4g sugar, 3.9g fibre, 0.7g lactose, 150mg sodium.

Note: Vitalife also has a product for Women 40+.

For more information visit: http://www.vitalife.com.au

This is a paid partnership with Vitalife.

The post VitaLife Active Nutrition 40+ review appeared first on The Nutrition Guy .

A dietitian can work in a clinical setting, community health centre or in a food service role in a hospital. However, there is also a role for dietitians in the food industry, media, and corporate health, at sporting clubs, in private practice, in aged care facilities as well as in childcare centres. I have been fortunate to have already had a taste of so many of these roles.

When I was at university, there was very little talk of dietitians working in the media or food industry. And there was ZERO talk of how dietitians could position themselves on social media. The focus was on traditional dietetic jobs in the clinical, community and food service fields. These days, aside from working in private practice, I don’t fit the mould of your run-of-the-mill dietitian. Not that I set out for it to be like that; I had no idea what my career would look like, and I was comfortable with that.

A day in the life

A huge part of my development as a dietitian has been to be open to any opportunities that came my way. Currently, I consult to a range of food brands and companies, develop recipes, and have an active voice in the media and on social media. I still see clients in my private practice, too.

My day-to-day work varies immensely. Some days I’m in the kitchen (my other office) developing recipes using nutritional supplements, peanut butter, honey etc. And other days I’m sitting by my computer writing reports, articles or media pieces. A week later I find myself gearing up for a media interview or working on a presentation. And, of course, there are days where I’m sitting across from private clients or residents in a nursing home. It’s very much a mixed bag, and that’s exactly how I like it.

Some of my favourite career highlights include:

• Appearing on My Market Kitchen
• Presenting at workshops and conferences and recording webinars
• Talking to corporates about nutrition
• Meeting with clients one-on-one
• Creating healthy recipes
• Developing recipe books
• Attending events, conferences and study tours
• Working with food brands to tailor their nutrition claims and messages
• Collaborating with other dietitians on social media
• Running cooking demonstrations
• Working under the head dietitian at Hawthorn Football Club
• Writing for health publications
• Recording podcasts
• Mentoring new graduates
• Meeting with students
• Speaking to journalists about newsworthy nutrition topics and trends

The changing landscape of my profession means that dietitians are forced to continually reinvent themselves. Yet, there are so many opportunities awaiting dietitians and nutrition professionals. It’s about being proactive, creative and positioning yourself in a way that appeals to prospective clients or employers. I often find that the key is to think outside the box.

I would not change my experiences for the world. They have shaped me into the dietitian I am today. I’m very proud of what I’ve been able to achieve and I’m excited about what the future holds – even if that means I have to go back to the drawing board from time to time.

I reckon being a dietitian is… drum roll… pretty unbeatable.

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But there is some good news! We can eat a wide and varied diet to restore the balance.

Here is why fibre is your best mate as well as my top tip to help you hit your fibre targets, encourage good bowel and digestive health and improve your overall health.

Food first approach

Foods that are rich in fibre also contain a raft of vitamins, minerals and phytonutrients. No supplement can replicate this complex matrix of nutrients. Aiming to include whole foods in their most natural state will tick two significant boxes that enable you to meet your fibre requirements and benefit from a range of nutrients that promote good health. One only needs to look at the impressive nutrient profile of the chia seed to appreciate that whole foods can provide a number of key vitamins, essential fats as well as fibre.

Fibre helps fight nasties

Fibre has been shown to reduce our risk of chronic diseases as well as certain types of cancers. In fact, there’s a whole lot of research that shows that people with a higher intake of cereal fibres have a reduced risk of premature death from a range of chronic diseases including cancer, heart disease, respiratory disease and even diabetes. So, it’s worrying that despite this known benefit, we typically fall well short of our suggested dietary intake.

Women win this battle

The evidence suggests that men trail women in the fibre stakes. Only a small percentage of blokes meet their fibre requirements. And the research suggests that young men, in particular, are letting the team down.

Fibre not only helps to manage our gut but also our guts

Fibre helps to increase our feelings of fullness. Including a serve of whole grains along with a big side of veggies with meals is likely going to help you become fuller quicker. It can reduce transit time in our digestive system and help to add bulk to our meals. This means fibre can play a pivotal role in helping to manage our waistlines, which are, based on current trends, continuing to expand.

Make these foods heroes in your diet

Fibre is found in a variety of plant-based foods including whole grains, fruit and vegetables as well as nuts and seeds. Aim for at least four serves of whole grains each day along with two serves of fruit and five serves of vegetables to allow you to well and truly meet your fibre requirements. One serve of nuts as well as seeds will also impressively bump up your total nutrition. Chia seeds can be added to your brekkie cereal, mid-morning yoghurt or lunchtime salad. And you can easily whip up a nutritious and delicious chia pudding for dessert. Your insides and tastebuds will thank you for it!

Make fibre your friend. It’s the kind of mate who will always have your back and truly love your guts.

Originally published on The Chia Co.

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And that’s why it was so disappointing to read that Pete Evans’ suggestion that dairy foods, in particular, milk, were unhealthy. He even went as far as saying that the calcium in dairy foods leached calcium from the bones causing osteoporosis. What a load of hogwash! This is not supported by the scientific community and has no basis in the scientific literature.

Evans was trying to suggest that dairy foods are acidic, which causes the body to leach calcium from the bones in order to neutralize the acidity. While dairy foods are acidic in nature, they do not cause an acidic environment in the body. This notion is completely baseless. The body has a number of systems in place to manage the acid-base relationship. Our lungs and kidneys principally deal with this. So, Paleo Pete’s assessment that dairy foods throw off the acid-base balance is completely unfounded.

Dairy nutrition

Dairy foods provide a nutritional punch! They contain over 10 nutrients important for our general health, nervous system and muscle function, energy levels and, of course, bone health. More specifically, dairy foods are a rich source of vitamins A, B1, B12, calcium, potassium, magnesium, zinc and phosphorous as well as protein and low GI carbohydrates. Eliminating dairy foods unnecessarily from your diet means you’ll be missing out on more than just calcium.

I often get asked if dairy foods are fattening. The answer is that some are – ice cream and cream are calorific, so they should only be included occasionally. But, milk, cheese, yoghurt and even custard are not, and they should form part of one’s daily intake. Studies show that people who regularly consume dairy foods are better able to maintain their weight and have a reduced risk of developing heart disease and diabetes. The reason may be due to their impressive nutritional profile.

It is troubling to note that most of the population does not meet their recommended intake of dairy foods. Rates of osteoporosis are incredibly high in the elderly population, which may be due to a lifetime of poor dairy intake. So, the alarming rates of osteoporosis could be slashed if people increased their intake of dairy foods. Yes, consume a rich source of calcium to ward off osteoporosis – it’s pretty sound advice, really.

How to meet your dairy targets

So, how can we meet our recommended daily serves of dairy foods? That’s easy. Try adding milk to your cereal or porridge and perhaps including a dollop of yoghurt on top too; snack on yoghurt, custard, cheese and biscuits at mid-meal times; add ricotta or feta cheese to salads and pasta dishes, and down a glass of milk after gym or before bedtime.

And just to debunk another commonly held myth that dairy foods increase inflammation. In a nutshell, it’s nonsense. A recent review of the current clinical evidence actually showed that dairy has significant anti-inflammatory properties. The only time dairy causes inflammation is when there is an allergy at play.

So, the take-home message is: embrace dairy foods as part of your diet. Go and get yourself a milk moustache and wear it proudly. I certainly do. And perhaps Pete should too.

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