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diet

Diet – A Dirty Word?

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Diet seems like a very unfortunate word to many.  In the very simplest and truest sense, it is a word used to describe the daily food we eat. And yet.

A fad diet is another thing altogether and the thorny issue of these ‘fad diets’ never really goes away.  These fictional, often extreme, and frequently money-making fad diets just keep going round in circles year after year. Most people assume the meaning of diet to be exactly this and not just what we eat on the daily.

There is currently a super interesting series on Netflix called Wellmania., starring Celeste Barber. This show is based on a book written by Bridget Delaney and her insights into diets and the wellness game are fascinating.  You can and should listen to an interview with Bridget here on the No Filter podcast.

But Why The Ever Present Diet?

Across the past two decades as a Dietitian, ‘diets’ have easily been one of my most frequently raised questions.  It is a rare day that I am NOT asked about some type of diet. Most being short-term at best but with some serious long lasting consequences for others. As a result, I was surprised to learn that the last time I wrote about diets on this blog, was nine years ago. 

Fad diets are always around because our human nature is to look for a quick fix. Eating healthy food, exercising and being consistent with these and many other factors is just not as appealing as the promise of fast weight loss.  

The cohort of second year nutrition students that I teach at university, have just completed their first assessment. This assessment was centred around fad diets and the students could choose any that piqued their interest and this ranged from The Cabbage Soup Diet, The Ketogenic Diet, The Carnivore Diet, The Lemon Detox Diet and many more. Many of these were around when I was at university, just with different names. Sigh.

The Fat Calf

Over my career I have been asked many diverse questions. One such question came from  AJ who wanted to ask about his ‘fat calf’.’ After a moments confusion, I realised that he wasn’t referring to the four-legged bovine variety.  His masseuse had advised him that his right calf was fatter than the other and as a result AJ was asking if I had any spot reducing tips. Alas, I did not. However, it did give me an opportunity to remind him that sadly it is not possible to nominate a pesky body area as a fat loss target.

Pick up any magazine or click on a myriad of internet sites and you will find a reference to a ‘diet’ somewhere. The term ‘diet’ is viewed as very negative and makes people do all sorts of bizarre things. This may mean eating a block of chocolate instead of one piece or absolutely no carbohydrate. The expression “going on a diet,” implies that one day you will come off the diet. Healthy eating is about changing your habits and enjoying food, not making your life (and everyone else’s) a misery. I think it is easy to forget that a diet is simply the food we eat. There will always be many wonder ‘diets’ out there in fantasyland, so how can you pick an eating plan that works?

The Checklist

  • Does it claim to have ‘magic’ ingredients e.g., grapefruit, seaweed, or vinegar? Not a good sign, as there is no such thing as magic in the world of food, unless you count Santa eating all those cake and cookies on Christmas Eve.

  • Does it promise rapid weight loss – like the diet that guarantees a loss of 13 inches around one leg? That would look odd, wouldn’t it?

  • Do you have to exercise, or do you just have to lie on a vibrating machine that ‘shakes’ the fat off? No such luck.

  • Who is selling the program – are they qualified, and do they hold a recognized degree in nutrition, or does it seem like the ‘diet’ is a quick way for them to make some cash?

  • Do you have to buy expensive powders; potions, pills or creams that claim to miraculously melt away fat?

  • Are you guaranteed weight loss in specific areas of your body? Not possible I ‘m afraid.

  • Do you have to eat a small range of foods that are not familiar to you and perhaps you have never heard of before?

  • Does the diet teach you new and improved eating habits or a crash course in how to count calories?

We need to be savvy when considering changing our eating habits. If you need some help, I’m here.

On the other hand, be aware if you discover an eating plan that promises the world. If it allegedly does everything except wash your clothes, either run it through the checklist or run away as fast as you can.

Potato

Hot Potato, Hot Potato

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Did you know that there is a world wide potato shortage going on? Before you start to panic, the shortage is specifically related to the processed potato chip variety. Phew!

But wait. This means that frozen potato chips aka oven fries are off the menu. It also means that fish and chip shops everywhere, are operating with restrictions on the amount of chips that can be ordered and some not allowing solo chip orders, without other items in the order. The trusty $3 worth of chips is well and truly over.  I do have some secret intel into this, as 3rd child is currently working at a fish and chip shop. Alternatively, if you would prefer the scientific facts, they can be found here.

Thank goodness that chips are not the only way to enjoy the humble potato.  The media has painted this tasty vegetable as the devil incarnate for years but it is simply not true. In the nutrition world, it is a serious nutrition powerhouse in so many ways. 

Potato Nutrition Goodness

Despite myths to the contrary, our human bodies need carbohydrate for energy and our very essential brain can’t function without it.  Carbohydrates with lots of fibre are vital for good gut health too.  Roasting potato, cooling it the fridge and then eating it cold in a salad (or however you like) the next day, gives you a boost of resistant starch, essential fuel for the healthy bacteria in our gut.  This resistant starch is just the best and can be found in foods that might already be in your pantry.

Potatoes are also virtually fat free and a handy source of Vitamin C, folate and B vitamins too.

You may have heard that white potato is BAD for you and instead, you should be eating sweet potato.  First of all, there is no such such thing as a BAD food, all food is just food. Secondly, while sweet potato is very healthy choice, so is the white variety .  For all the facts, WA Potatoes is most definitely the go to.

I have some favourite ways to cook these little goodies and here they are!

 

Baked Sweet Potato

Ingredients

1 whole sweet potato (size depending on the number you are feeding)

40g feta cheese

Method

1. Give your sweet potato a good scrub with water and trim off any bits that are grubby (you know THOSE bits on the potato).

2. Place your sweet potato baby into a moderate oven (180 C) and bake until a fork easily goes through the skin.  You will also notice that the natural sugars in the sweet potato have started to ooze from the skin and caramelise – yum!

3. To serve, cut carefully down the centre of the potato lengthways and crumble feta on top. 

 

French Onion Potatoes

Ingredients

5-6 medium white potatoes (choose your favourite variety) or 1 small bag of baby potatoes

2 tablespoons olive oil

2 tablespoons salt reduced French Onion dry soup mix

Method

1. Pre-heat oven to (180C).

2. Wash and dry potatoes.  If using medium potatoes, cut each potato into 3cm pieces and place into a bowl. If using baby potatoes, leave them whole or cut them in half.

3. Drizzle the oil and French Onion soup mix over the potatoes and mix until the potatoes are well covered.

4. Place potatoes onto a lined baking tray and bake in the oven for approximately 45 minutes.  Alternatively, you can also cook the potatoes in an air-fryer for approximately 25 minutes.

 

By the way, if you are still wanting a crispy chip, cut your favourite potato variety into long thick (or thinner) wedges, brush with a little oil, season as you like and bake in a moderate oven or air-fryer. For a little entertainment while you are prepping, just think of the Wiggles………

 

beans

To Beans Or Not To Beans – Goodies Your Gut Will Love

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Everyone (Including Beans) Needs A Day In The Sun 

Beans, beans, beans! Not the green beans that add some colour to your plate but the smaller dried or tinned variety. All beans are special but they are extra special in February because it is Gut Health Month and World Pulse Day.  This doesn’t mean that we just do stuff for our gut health in February but it seems like a good time to start.

What The Heck Are Pulse’s?

It is clearly a good day when we all wake up with a pulse but in this case we are referring to the pulses that belong to the wider legume family.  This is a group of plants whose fruit or seed is enclosed in a pod.  Pulses refer specifically to the dried, mature seeds of these plants and include dry peas, beans, lentils and chickpeas.  The term legume, includes these dried varieties as well as fresh peas and beans and is a more commonly used term than pulses. 

Everyone is familiar with the good old baked bean but there are so MANY other varieties out there. Some that you may know of include chickpeas, lentils, peas and beans like butter, kidney, cannellini and soybeans.

I include legumes in my cooking at least three times a week and I don’t think anyone in my household even knows! Not that there is any need to hide pulses but they are super easy to add to almost any dish.  

If you are starting the legume/pulses journey, some easy ways to introduce these nutrition powerhouses into your day include adding a tin of brown lentils to a bolognaise sauce (as they virtually disappear once they are put into a dish) or throw them into a green salad or any kind of mince dish. Kidney or black beans are perfect for burrito bowls or wraps, chick peas are delightful when they are added to a curry and lentils can make a rather tasty salad.

The Nutrition Lowdown On Pulses

Legumes and pulses are truly multi-skilled and are:

  • a budget friendly source of plant based protein
  • higher in protein than most other plant based foods
  • usually low in fat
  • rich in low glycemic index carbohydrates
  • a good source of B vitamins including folate, plus iron, zinc, calcium and magnesium
  • super high in fibre – both soluble and insoluble with the added benefit of resistant starch which is fabulous for maintaining good gut health

For a bunch of great reasons to eat them, you can read the latest by the Grains and Legumes Nutrition Council here. While you are doing that, check out some handy Gut Health resources here too.

Product Review – Edgell Snack Time With Beans

The pulse gang have been around for ages and we have established over and over that they are great for our gut and overall health. Yet, as a population we still don’t eat enough of them. Let’s make it easier.  One of my favourite meals for lunch, is a fridge salad (whatever YOU have in your fridge) topped with a tin of Edgell Snack Time.

There are nine varieties to choose from and they are really delicious. Think chickpeas in a zesty vinaigrette, black beans and charred corn with lime and herbs and other just as delightful combo’s.  I am not sponsored in any way, shape or form by Edgell but I do appreciate how easy they make getting beans and legumes into a meal.

So, what about making inroads on your gut health and getting those beans in your day at the same time? If you have an easy way of doing this, I’d love to hear it!

 

 

2023

Oh 2023, what will you be?

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As I sit and write to you today, I realise that we have come to the point in the year where I can no longer avoid the fact that it is actually 2023.  For the single remaining school attendee in our family, today was back to school and with that comes the realisation that I need to shift gears!

January is one of my most favourite months of the year because it is go slow month. I can pretend that I’m not really back at work, when a) I can still have an early morning beach swim and b) a leisurely coffee with friends. What about you?

For a multitude of reasons, 2022 was a shamozzle for so many people and quite honestly, my household was ecstatic to see the back of it. Although tempting to round-up some helpful snippets at the end of last year for you all, I would much rather look forward rather than backward. So here we are.

At the risk of sounding like Maria in The Sound of Music (and there is nothing wrong with that), today I have put together a fairly random assortment of a few of my favourite things. This includes recommendations, tips and information that I do hope you can use this year to be your best self.

Listen Carefully

Is it weird that I get really excited when I know I am going to be in the car for a while ALONE?  Over the past couple of years I have listened to a wonderful array of podcasts hosted by inspiring and knowledgeable experts. I have learn’t a LOT while laughing, crying or sitting in rapt silence and highly recommend listening to any or all of the following. They are super easy to access on your device (look for the podcast app that is already inbuilt on your phone in case you are wondering how to do that).

ABC Conversations, The Imperfects, Virgin Active Minds, Wellness with Ella, The Nutrition Couch, Help! I Have a Teenager, Work Life with Adam Grant, A Slight Change of Plans, Thinking Nutrition, and Parental as Anything

The Written Word

If someone theoretically did not reach their target of 22 books in 22 and fell short at 18, does that mean  they would need to add on the difference to the new target of 23 in 23? Just asking for a friend.

Opening an actual paper book and inhaling print on paper is one of my most favourite smells in the world. I know that some of you will feel the same way, whereas others prefer the ease (and reduced cost) of reading on a tablet. It really doesn’t matter which book aisle you stand in, the most important thing is the actual reading.  The standout book for me in the past 12 months is Stolen Focus by Johann Hari. This insightful and well researched book delves into why we can’t pay attention and why we often struggle to focus these days – an eye-opening read I can promise you. By the way, it’s not highbrow all the way for my eyes and I read fiction books too but that’s another story.

Retreat Yourself Away In 2023

The gift of time and space is oh so precious and that is what I love so much about running retreats.  First off the blocks this year is the simply gorgeous Autumn Recharge Retreat in the Porongurup’s from 16-20th March. And then, for the first time in FOUR years (due to our global lives being just a little disrupted), I will be running a retreat in Tuscany, Italy from the 1-8th July 2023.

If either of these sound like the best thing you have ever heard of, click HERE for all the details and how to book. I have extremely limited places available in both, so quickness is key.

Further Research In Twenty Twenty Three

Over the past two years, I been working towards getting a PhD project confirmed and approved for blastoff and it is ready to go!

The official title of my project is “Effect of Composition and Processing of Bovine Milk ‘Intolerance’ or ‘Sensitivity.’

There are some people who love to drink cow’s milk or consume it in various shapes and forms. There are others who are a little unsure as to whether it agrees with them or not.  A common perception of milk for some, is that lactose is the culprit for gut upset after consuming milk. The thing is, it could be lactose for some but it could also be the protein. What about the temperature and time that a particular type of milk is pasteurised for? So many questions and we need to find the answers!

This project will be recruiting 200 participants in 2023 and both milk drinkers and those who don’t drink much milk at all are needed. To start the study I am initially looking for 20 people who live near either Scarborough or Murdoch.  If this is you and you are interested – click HERE for more information.

23 in 2023

Some of you may be familiar with Gretchen Rubin who wrote The Happiness Project and is known for her productivity hacks.  One of the hacks that Gretchen talks about is writing a list of things that you would like to do over the ensuing 12 months.  For example, 23 things/actions in 2023. This is not about goals but rather about making changes that might make us happier, healthier, more productive or more creative. I most certainly did not tick off all 22 items on my list last year but it felt good to have a list to guide me. It has taken me all of this January to complete my prospective 2023 list as some percolation is needed, but two items have been ticked off already! Don’t think about the LONG list you will have in 2050, just check out how to magic up your 23 list here.

Dress Up Your Vegetables

It is an absolute scientific, researched and proven fact that Australian’s do not eat enough vegetables. Dietitians like me, go on and on and on about it ALL the time. We like to remind everyone that all those vitamins, minerals and much needed fibre can actually change your gut, your wellbeing and quite simply your entire life. This all sounds very dramatic but it is true.  Oh, and if you are assuming that eating vegetables or a salad at dinner is meeting your requirements, it is time to rethink.

Most of us need at least 2.5 cups of vegetables and/or salad every day and this is really hard to accomplish in a single meal if you want to eat some protein and carbohydrates too. Try adding a couple of the following into snacks every day too: a whole carrot (eaten whole bunny style or cut-up), a cucumber, cut-up red capsicum or a handful of snow-peas. There are some other delicious ideas here just in case.

Add Some Va Va Voom 

Vegetables and salad are not exciting to everyone and if this is you – give my favourite salad dressing a go.  Although originally designed for a Caesar Salad, this little beauty can be drizzled on any salad or vegetable.  If this gets you eating more of these wonderful little nutrition powerhouses, we are all HAPPY.

A Really Delicious Salad Dressing

3/4 cup natural yoghurt

1 tsp Dijon mustard

2 tablespoons freshly chopped basil (you could use any fresh herbs)

2 tablespoons, finely grated parmesan cheese

1 clove garlic, finely chopped

Place all ingredients into a jar or small jug. Secure with a tight fitting lid and shake along to your favourite tune until well combined.

Wishing you all a wonderful start to 2023. I look forward to sharing all things health, wellbeing and easy tools on accessing your best self.

 

meatballs

Meatballs – The Quick, Easy and Delicious Version

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You know those nights when cooking seems like the hardest thing in the world to do?  Briefly, you wonder what the grown-ups are going to make and then you remember that you are in fact THE grown-up. Hot on the heels of this unfortunate realisation is that besides yourself, no-one is is going to be on onboard with cereal for dinner. It’s unreasonable.

Once you have picked yourself up and given yourself the toughen up talk, you will remember that you now have the easiest recipe in the world for meatballs, that quite literally takes 10 minutes.

This recipe for meatballs is one of the quickest you could ever hope to make and perfect for a week night when you really need to hustle along (even when you don’t feel like it). It is the recipe that you choose when ingredients are low, time is short and motivation is waning.  These meatballs are an excellent source of calcium, protein and deliciousness and loved by kids and adults alike.

Quick, Easy and Delicious Meatballs with Whatever You Choose Sauce

500g chicken mince

1/3 cup breadcrumbs

200g cottage or ricotta cheese

½ cup snipped chives

400g can cream of mushroom or tomato or cream of chicken soup (or any other flavour that you fancy)

1 cup plain Greek yoghurt

Method

Mix chicken mince, breadcrumbs, cottage or ricotta cheese and chives together in a bowl.  Roll into meatballs and cook for 5 minutes on each size in a lightly oiled frypan. Be gentle with these little babies until they are sealed on both sides.

Mix soup and natural yogurt together and pour over meatballs.  Return to a low heat for 10 minutes and allow the sauce to thicken slightly.

These meatballs pair very nicely with mashed potato and green vegetables or your favourite salad.

To see this recipe in action click here for the video.

Free Stuff

Free Stuff – Finding It To Keep You Healthy and Well

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Free stuff. Do I have your attention?

Everyone loves free things and there is no doubt that with the price of just about everything inching up, everyone is tightening their belts at the moment. Sometimes it can seem like a hard job to make healthy choices when on a budget right?

I’ve been brainstorming this idea with friends and family and the list of free stuff is blooming like a lovely flower. Research shows that people can change their behavioural patterns and are more willing to do things when something free comes along.  Free can be a really powerful emotional trigger. If that trigger can lead you to making a positive change for your health, it’s a win win.

If a good or service is paid for or purchased, we calculate the risk to prevent dissatisfaction but when something is free, we have less or no expectations at all. This means that free things may have an even higher value than those that actually cost money.

So, where can you access this free stuff for good health?

Free Food

  • Grow your own vegetables – no matter whether you have a sizeable garden, a pot on the balcony or a sunny kitchen shelf, most people can grow something.  You may not be able to grow your entire weekly shopping list but planting some of the more expensive items such as herbs and lettuce can save quite a bit of money.  It will cost a couple of dollars to buy the initial seeds but many vegetables will eventually go to flower and you can collect the seeds completely free for the next crop.  Our garden currently has literally a hundred cos lettuces that have popped up everywhere from the last lot and picking the leaves as needed is very satisfying!  Some friends and family might be garden growing too and perhaps you could do an exchange, if they are growing plants you are not (and vice versa).
  • Look up and around your neighbourhood – have you ever noticed how many fruit trees are around your hood? Lemons, oranges, mandarins, cumquats, mulberry’s and olives are quite literally everywhere in many suburbs.  If you have a tree yourself and can’t use the fruit quick enough, could you put the excess in a box and sit it on your letterbox to share with your local community? Alternatively, could you knock on someone’s door and ask if you can ‘help’ them out by taking some of their excess fruit? My husband does this every year to gather his annual haul of olives and meets a bunch of people in the process. If you are looking for a delicious recipe for your local fruit, download my free recipe book and whip up the Cashew and Lemon Slice.

You Got To Move It

Regular movement and exercise significantly reduces the risk of almost every known lifestyle disease. Expensive gyms and memberships are most definitely not the only way to keep fit and active.

  • Walking is absolutely free, there is no preparation required and you can walk straight from your front door – boom. You could always head into the bush or along the coast for a change of scenery.
  • Get on your bike – if you have a bike in the shed that hasn’t been used for a while, spring is a great time to get it out.  Many local council’s offer free bike servicing too (in case it has been QUITE a while since your bike has seen the daylight).
  • Online classes – over the past few years, free online classes for fitness, yoga, strength training and meditation have become the norm and there are so many to choose from.
  • Gardening – one thing is for sure and certain, there is never a shortage of weeds in any garden. Getting your hands dirty in your own garden or perhaps someone else’s is such a good way of getting some Vitamin D, being at one with nature, decreasing stress levels and some bonus physical activity too.

The Written Word

Reading is such a wonderful pastime and can be educational, relaxing or pure escapism. I can’t imagine a life without books but they can be expensive. Good news is, it doesn’t need to be.

  • Join your local library – it is completely free to join a public library and as a member you have access to hard copy books and magazines plus online versions too. Local libraries often have complimentary author presentations too. If you are housebound, many libraries have a home delivery service too.
  • Little Free Library – have you noticed one those cute little letterbox style library’s in your local community?  I am noticing these more and more and they are just a lovely way of exchanging books and entirely free.  Again, another great way of connecting with your community.

Free Connection

Connection is one of the most important factors that affect our wellbeing and longevity of life. Human beings are social beings and without connection and community, we cannot thrive.  Social isolation and loneliness can be truly harmful to both mental and physical health. In surveys undertaken since the onset of the COVID-19 pandemic , just over half of respondents reported that they felt more lonely since the start of the pandemic (Lim et al. 2020).

When I was a kid, neighbours were friends and the street was a place to socialise and hang out with your mates.  This is certainly not the case for many now, with security and safety curtailing the fun times. Despite this, there is nothing to stop you from saying hello and connecting with your neighbours in whatever way is comfortable for you. Maybe it is a check in for someone on their own or a conversation over the fence but never underestimate the value of a kind word or a simple hello. It may be the only conversation someone may have for that day.

One of my favourite series over the past couple of years has been Old Peoples Home for 4 Year Old’s and the new series Old People’s Home for Teenagers is another delight. I find myself laughing one minute and crying the next and the insight into loneliness and connection is truly valuable for us all.

What about you?  Any tips that you would like to share that are great for our health and wellbeing?

gut health

Happy Gut Health Month!

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Happy New Year and happy gut health month everyone!

Before you start getting concerned about my memory, I do know it’s February BUT because we haven’t seen each other yet in 2022, it is acceptable to still give out the wishes. That is my interpretation and I am STICKING to it.

I hope that your year has gotten off to a cracking start and that you have started to settle into a groove that suits you.  There are many things that we may not have control over this coming year (and the last couple) but let’s keep reminding ourselves looking after ourselves is something we do have a say in.

This brings us to one of the most popular topics in the world of health and nutrition. Gut health. This hot topic has never been more discussed and the connection between our gut, broader health and our brain is becoming increasingly clearer as time goes on. I have written about gut health here previously but given that February is all about gut health, it seemed only right that we revisit the subject.

One in five Australians are affected by gut health problems like constipation, IBS and bloating. This can have such a huge impact on daily life. So, let’s take a look at the gut.

What Has The Microbiome Got To Do With Gut Health ?

The gut microbiome refers to the different microorganisms living in our gastrointestinal tract, including bacteria, viruses, yeast, parasites and fungi. There are 38 trillion microbiota in our microbiome, most of which live in our large intestine or colon.  If we lay our intestines flat – it would be large enough to cover the area of a tennis court! By the way, its not a good idea to test this in practical terms.

Both good and bad bacteria live side by side in our intestinal tract. I often imagine them having a punch up. 

Like our fingerprints, we each have a unique gut microbiome colonised by approximately 160 bacterial species but we only share a small number of these with each other. The function of the microbiota is not completely understood but research is showing us that if we look after our internal environment, we increase the good bacteria in our gut and this can have a substantial impact on our physical and mental well-being.

Good bacteria produce compounds important for our gut health and overall wellbeing.  These compounds can:

  • Improve the absorption of nutrients from our food.
  • Reduce inflammation.
  • Strengthen our immunity – 90% of our immune function is in our gut and alterations to our gut wall can result in inflammation, irritation and ‘leaky’ gut. This allows undigested food and toxins to flood into the bloodstream and this has a negative impact on our health.
  • Regulate our mood.
  • Protect against cancers, particularly of the bowel.

Less diversity or numbers of good bacteria can mean that the ‘bad’ bacteria can take over and this can lead to inflammation in our bodies.

What are probiotics?

Probiotics are live bacteria that are naturally found in our gut and in some foods. They improve our health by reducing the number of harmful bacteria that may survive in our gut.  We can add good communities of microbes to our gut by eating fermented foods high in good bacteria or probiotics such as:

  • Yoghurt with live cultures – look for 1 billion probiotics per serve (CFU’s)
  • Kefir – fermented milk or water-based drink that usually has around 30 beneficial strains of good bacteria. Check out more on what I think about kefir here.
  • Kombucha – fermented black or green tea drink
  • Fresh kimchi – Korean fermented vegetables
  • Fresh sauerkraut -fermented cabbage

What about prebiotics?

Prebiotics are very different to probiotics. Prebiotics are mostly soluble fibres and resistant starches that act as fuel for our good bacteria in the large intestine or colon. They are fermented by gut bacteria and boost the balance of our microbiome to be healthier. Some foods that are naturally high in prebiotics, include:

Vegetables – cooked then cooled potato, leek, asparagus, garlic, onion

Fruit – green banana, apples, pears, watermelon, nectarines, dried fruit (e.g. dates, figs)

Wholegrains – barley, rye, wheat, oats, lupin

Legumes – chickpeas, lentils, red kidney beans, baked beans, soybeans. Check out my thoughts and recipe ideas on how you can use legumes.

Nuts – cashews, pistachio nuts

 

Are You In The Mood?

Emerging research is showing promising evidence of the link between the gut and mood disorders such as depression and anxiety. This research suggests that those suffering these conditions have some gut bacteria in common. Fascinating right?

Aside from these findings, we know that the gastrointestinal tract is responsible for producing 80-90% of serotonin – our happy hormone. Disturbance to our gut can affect the production of serotonin, which can have a major impact on our mood and therefore our mental health in the longer term.

Heads Up: Try adding some of these pre and probiotics to your daily intake for a healthy gut and brain. All this extra fibre is very helpful  BUT don’t forget to add plenty of water to assist all this fibre getting through your intestinal tract!

For some fabulous free resources for everything Gut Health click right here.

Until Next time…..

2021

2021 – A Celebration of the Finish Line

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It is hard to believe but it has been an actual entire year since I last wrote to you all.  The enjoyment I get from sharing and connecting with you all is immense and this long gap between 2020 and 2021 chats was most certainly not planned. 

At the start of 2021, I embarked upon a new role lecturing in nutrition at Murdoch University. To say this has been a steep learning curve would be a grand understatement.  The learning that has occurred as a result of designing and writing two units, inclusive of 28 unique lectures across the year has been huge. I have learn’t things long forgotten and other things that I never knew.  My brain has exploded.

The teaching has been so enjoyable and to add to the equation,  I started my PhD journey and just recently completed my Confirmation of Candidature.  In short, my proposal and research study has been accepted and I can sail forth for the next unknown amount of years years.  Eeck.  The study is all about dairy milk and the effects of composition and processing on intolerance and sensitivity in our bodies. It is a super interesting topic for many and recruitment will be happening mid next year, so do watch this space to find out how you can be part of it.

Taking a look at what I wrote to you this time last year, it would seem that not a lot has changed in 2021.  For much of the world it has been a 2021 Groundhog Year. Bizarrely endless yet lightening quick. What about for you?

However, there have been some wonderful aspects to this year as well, which you might love too.

Watch This Space

There were two standout shows to watch this year, Old Peoples Home for Four Year Olds, available on iView and Ted Lasso on Apple TV. I laughed, I cried and felt that my life had changed for the better after watching them.  What do they have to do with health an wellbeing you may ask?  Everything.  Absolutely everything.

Are You Listening?

2021 was the first time that podcasts became part of my life. Yes, I can hear the gasps from those of you that have been on the podcast train for ages but I just couldn’t seem to work them into my daily routine.  A slow brain wave occurred and now every time I get in the car, boom! My favourites include; How Can I Help by Pro Bono News, A Slight Change of Plans by Pushkin Industries, Chat 10 Looks 3, Thinking Nutrition by Dr Tim Crowe, The Nutrition Couch with Leanne Ward and Susie Burrell, No Filter with Mia Freedman and Super Soul with Oprah Winfrey. Once again, so much learning right here and something to look forward to when on the road.

The Written Word

In January, I set a target of 27 books to read simply because last year I read 26. This might seem like a lot or a little but as most of my reading is done at the end of the day, sometimes the book does find its way onto my head without it being read.  Sigh. Have a thought for my friend Andrew who targeted 100 for 2021 and with just 9 days to go, he is right on track. #notevergoingtohappenforme

My standout book for the year is Atomic Habits by James Clear. Easy to read and so, so helpful around making new habits that actually work. He also has a fabulous weekly email that you can subscribe to here.

Bend It Like Beckham

It’s not always easy being mindful. Although it is easy to make the simple things super complicated and this applies to the practice of being mindful.

I ran four your retreats in beautiful Margaret River this year and the gift of time and space to those who attended made the world of difference to their wellbeing. In September, I decided it was time to get serious about doing that for myself and I committed to being on the mat 3-4 times each week.  It has been one of the best decisions for me in 2021. I have a sense of calm (and flexibility) I have never had before. Namaste all you fabulous you teachers!

Yoga is not for everyone but whatever it is that allows you time and space, make the time to do it. For a quick easy meditation, whenever you have a wall and 10 minutes, I would highly recommend Legs Up The Wall – its my trusty go to.

Have you created any time and space for yourself this year?

Getting Creative In The Kitchen

Despite the fact that there has been no sharing of recipes from my end, there has been cooking happening! Two more series of Our State On A Plate have aired in 2021 and for some recipe inspiration, go check them out.  For more recipes, you can also take a look at the clips I did for HBF – lots of ideas there too.

Being able to prepare and cook your own food is one of the most important skills you will ever have in your life.  I believe that if you can master five main meal recipes, you can be in charge of your own health.  If you can cook, there is no need to rely upon expensive takeaway food and being at the mercy of fast food giants.

What were your fave creations?

Quotes To Live By

A lovely friend of mine shared this thought with me this week (source unknown).

“Nobody claim 2022 as ‘your year.’ We are all going to walk in real slow. Be good. Be quiet. Be cautious and respectful.”

Thanks for being part of my tribe, I truly appreciate you still being here.

With that, I wish you all a very happy and safe festive season.  

 

 

2020

2020 – The Year That Just Keeps Giving

/in /by

December is the time of the year that our health and wellbeing can take a very non graceful swan dive.  You get super busy, festive kind of foods start appearing everywhere, you eat those foods a lot, you get tired from all the things and then you don’t feel like exercising at all because of all of the above.  Does this sound familiar in 2020 or is this just me?

Then we add in the events of 2020 and you can multiply all of the above by a thousand.

This is also the time of the year when we are reminded not to be part of the statistics. The statistics that show the average weight gain across our nation to be somewhere in the 2-3kg vicinity over the festive season.  Despite this, we still do it every year. Sigh.

I know that all of you reading this today will fully aware of what you need to do and not do in this department. That now leaves me completely free to talk about other things that are a lot more interesting.

Reflecting on our achievements or what has gone well or not so well, is not always something we spend time on. But we should. 

The learnings and insights into 2020 were many for me and I hope that by sharing mine, it might get you thinking about yours. 

The Magic Of Being Mindful

It’s not always easy being mindful. Although it is easy to make the simple things super complicated and this applies to  the practice of being mindful.

This year in particular has shown us all that the power of being mindful and present is uber important.  Regardless of its merits and importance, being mindful takes practice.  There are plenty of apps to choose from and sometimes its a matter of checking a few out and choosing one that suits you best.  One of my faves is Headspace.

For a quick easy meditation, whenever you have a wall and 10 minutes, I would highly recommend Legs Up The Wall – its my trusty go to.

How do you practice mindfulness?

The Joy Of Beautiful Food

As a kid, we would often drive down the Old Coast Road to get to our little beach shack in Mandurah.  In a car with four kids and no air conditioning, it seemed like the longest road trip EVER. I knew that we had made some progress when I could see the strange little huts at the caravan park at Coogee Beach. Does anyone remember them?

These days there is something a little more exciting along that road. It is the very lovely Coogee Common and my visit there last month rated as one of my favourite things to do this year. The beautiful heritage buildings have a rich history and the impressive fruit and vegetable gardens provide the inspiration for the delicious menu. Coogee Common is an extension of Bread in Common in Fremantle and is well worth the trip down the Old Coast Road (ideally with the air conditioning on and not four kids in the car!!).

The Importance Of Being Flexible With Your Exercise Routine in 2020 And Beyond

This year has certainly show us all how to be flexible with exercise routines hasn’t it? When all the indoor venues shut this year, my friend Karin set up a gym in her garage, we pooled our equipment and we got busy doing strength exercises. Add that to walking and running around the neighbourhood plus online yoga with Athanae and Mia and it was all sorted. I love that online classes became so much more accessible to all. They have truly changed how we have kept fit in 2020.

Did you change and adapt across this year? Better yet, have you made some new habits that will take your forward into the new year? 

Getting Creative In The Kitchen

Being able to prepare and cook your own food is one of the most important skills you will ever have in your life.  I believe that if you can master five main meal recipes, you can be in charge of your own health.  If you can cook, there is no need to rely upon expensive takeaway food and being at the mercy of fast food giants.

If you have the time and inclination, cooking is a great way to manage stress and be creative. This year in 2020, baking become a favourite pastime of many around the world.  It became a wonderful way to stay connected with others and share creations both simple and elaborate. Baking bread at home became a thing, as did Banana Cake and Cinnamon Scrolls.

My two favourites for the year were Cheesy Zucchini Muffins (to use up those COVID zucchini growing everywhere) and the ever popular Yoghurt Scroll Dough. What were your fave creations?

Quotes To Live By

I do love a good quote to guide the way and my winner for this year has been a very apt one by the clever Andrew Griffiths.  Andrew held a free Zoom chat to support those in small business like me, every Wednesday for months on end this year.  I so appreciated his generosity and gift of time but also his wise words. I have applied Andrew’s quote to so many situations this year because quite frankly, there isn’t much it doesn’t apply to.

Be a calm voice in a sea of crazy  

Do you have a mantra or quote that serves you well?

Celebrate Your Wins

Twenty twenty disrupted work for so many of us around the world. I’ll admit that at times the unknown has been a bit scary in my household.  But then on the bright side, there have been opportunities that presented themselves out of the blue.  

Our State On A Plate entered my life and I was fortunate enough to be part of six episodes across October and November this year. I didn’t know that was on the radar but with my Perth Glory team in hubs for much of the last part of the year, I had the time to do other things.  Filming a show that showcased all things Western Australian, was such a fabulous learning experience and the people I was fortunate to work with were a blessing.

What were your wins in Twenty Twenty?

And Then There Are The Fluff Fluffs

Who would have thought that there would be a shortage of little furry friends in 2020? Our fur babies became even more crucial in our quest for connection during isolation.  With families spending more time at home, the search for companionship began in earnest and is still on the rise.  We have Napoleon (obviously a cat with that name) who turned 17 years old this year and Lulu, a Miniature Schnauzer who just does whatever the cat tells her she should do.  We talk to them incessantly and it goes pretty much like this. Perfectly normal right?

Do You Have a Special Gift?

A few months ago, a coastal storm in Western Australia blew a crows nest out of a very large pine tree near my childhood home in Watermans Bay.  A member of the local community found the nest and noticed immediately that there were some truly interesting items woven into the branches. A few metal coat hangers, many different bits of coloured and plain electrical wire and some unique brass tags with what seemed like the names of plant species engraved onto them.

These tags were special.  My Dad was an avid frangipani grower/collector and he used his trusty engraver to mark anything that wasn’t nailed down, including the name plates for his precious flowering babies. When Dad passed away three years ago, we discovered a bunch of them that were yet to be matched with their owners. Sigh.

Meanwhile Mr or Mrs Crow decide to take matters into their own hands and steal them, flying across the neighbourhood and pimping up their nest. Fast forward a couple of years and it all comes tumbling down.

It took a while for the local community to connect and and work out what these mysterious tags were all about but eventually my friend Sylvie recognised them on social media and alerted me.

Dad and crows were not BFF’s.  And yet, kudos to the crows who took some of Dad’s favourite things and shared them with his community.  Spreading love can only be a good thing.

The End Of 2020

Thanks for being part of my tribe, I truly appreciate you being here.

With that, I wish you all a very happy and safe festive season with only good things.  

Bring on 2021!

 

 

coconut

Coconut Water, Milk Or Cream – What Is The Best Pick?

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Coconut has most certainly been a foodie buzzword for quite a few years now.

If you believe everything the media and celebrity influencers have to say this hairy little fruit, it would appear that the only thing that it cannot do for you is wash your clothes. 

If only that were true.

The real truth is that coconut is super tasty and available in many different formats. Canned milk and cream can be used for cooking a lovely curry or you could buy milk in a carton, ready to drink. There is also coconut water, which is very popular among the hot yoga set.

Coconuts are classified as a fruit but are quite different from other fruit, as the inside cavity contains a large amount of clear liquid, called water or juice.  

For some reason my Dad often used to bring raw coconuts home after work when I was a kid.  Being a builder, he always had a hammer and a drill handy. Within seconds of arriving home, the coconut was drilled to make a hole to suck the juice out and then cracked open for the flesh. I’m really intrigued now as to where they came from.  A secret coconut tree on the way home??

What Is The Actual Difference Between All The Coconut Friends?

The white part of the coconut is known as the flesh. To make coconut cream, the flesh is grated and then soaked in hot water.  The cream rises to the top and can be skimmed off.

The liquid that remains is squeezed through a fine sieve or cheesecloth to obtain the white liquid that is milk. Each time this process is repeated, the milk becomes thinner. Both the milk and cream are derived from mature coconuts.

Coconut water is quite different to the milk and cream.  The water that you can purchase commercially is made from the clear liquid inside of green coconuts and over 95% of these beverages are actually just water. 

Nutrition Stakes

As you can see in the comparison below, coconut cream and milk are right up there in the fat stakes.  Coconut oil and its products are very energy dense with the calorie or kilojoule content being high. In addition, 92% of this fat is saturated fat.

Those who support the use of the oil claim that the saturated fat in the product acts differently to typical saturated fats. They proclaim that this prevents any negative effects on health. You can read more about this type of saturated fat here.

Conversely, coconut water is low in fat but unless you have a Dad that drills holes in coconuts, you do need to check the sugar content of these beverages.

What To Choose?

If you are have raised blood lipid levels, go easy on the coconut milk and cream. If you are going to use them in cooking or chia puddings, try the reduced fat versions as they still taste good.

Another great alternative is Carnation’s Coconut Flavoured Evaporated milk in a can as it contains less than 2% fat.  This milk is a little thinner than regular coconut milk and if you need to make the sauce a little thicker, just add a little cornflour.

There are many options when it comes to the good old coconut and it’s sidekicks. Good news is, you can still make a healthy choice without compromising on flavour.

For a lovely little chia pudding recipe with just a little whipped cream on top, go and check this one out.

 

Julie Meek

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