By Jenelle Croatto APD
I want you to really think about this – why do you eat? While there is the obvious answer that we eat to satisfy hunger, food and particularly the act of sharing food goes well beyond our biological need for nourishment. Rather than simply being fuel for our survival, food is the glue that brings people together and adds colour to mankind’s array of culture. Both the sharing and offering of food, no matter how frugal it may be, evokes a universal sense of warmth, acceptance and belonging. Whether this is a simple family meal, a celebratory event or perhaps a romantic date, food sets the scene for meaningful conversation and is entwined with our most cherished memories. In today’s diet obsessed culture, I fear our connection with food is fading. While we may enjoy the experience of eating, too often we overthink each morsel of food that passes our lips, perhaps wondering whether we have consumed too many calories or overdone the carbs. On the flip side, perhaps we’re not giving enough attention to our food and the joy of eating – which is often the case if we park ourselves in front of the television (or computer) and mindlessly eat our meal. As a dietitian, I take great interest in what, why and how we choose to eat. Whether our disconnect with food stems from our perception (or reality) of being too busy to enjoy a meal, or is a result of nutrition confusion (and there is plenty of that!), there is much we can do to reconnect with food. Here are my suggestions – Start you day right by waking 15 minutes earlier to sit down and eat breakfast. Not only will you have time to eat a nourishing meal, you’ll also gain some extra time to gather your thoughts and organise your day. Realise that fad dieting is like holding your breath – you can only do it for so long before you need to breathe! No matter what dietary fad gains popularity, please know that healthy eating does NOT require you to give up your favourite foods, adhere to a restrictive eating plan or cut out entire food groups. Eat balanced meals, eat when you’re hungry and know that an occasional treat won’t derail your good work – it’s just not possible! Remember that it is what we chose to do consistently that makes the difference to our weight, health and overall wellbeing. Make it a health priority to literally ‘switch-off’ and eat your lunch away from your computer, smart phone or television. Whether you chose to eat your lunch at a table or sitting on a park bench, allow yourself a few moments to eat your lunch in a relaxed manner. Do so, and you may discover you’re satisfied with less food and you’re mentally recharged for the afternoon. Be inspired by seasonal, local produce by taking a trip to your local Farmers Market. Knowing that I’m supporting local business and buying produce with a low food mileage that is typically organic, I can’t help but get the ‘feel-goods’ when I visit the markets.
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New research from the Australian Bureau of Statistics shows that 96% of Aussies are not eating enough vegetables and legumes. We all know veggies are great for our health so here are some simple ways to boost your intake. 1) Add some veg to lunch: Trying to fit your recommended 5 serves of veg all in at dinner is an unlikely feat – even for the herbivores among us. Whatever you choose to eat for lunch, sneak some veg in. This may be a simple side salad, leftover roast veg, ensuring your sandwich has a ‘crunch’ factor or opting for the convenience of a microwave veggie pouch. 2) Try something new: If you’re thinking what the heck is celeriac or you can't open a health magazine without reading about kale then it may be time to become acquainted with these less familiar plant foods. Select a vegetable you’ve never tried and see what tasty creations you come up with. NOTE – Kale is great, but so is broccoli, and pumpkin, and…get the idea? All veg is nutritious and no one veg takes the superfood crown. 3) Frozen veggie garden: I love my frozen veggie garden! It has produce all year round and unlike fresh produce you can guarantee they’ll stay harvest fresh. 4) Order as a side : Enjoy eating out? Me too! Whatever cuisine takes your fancy, order a wonderful vegetable side. When I head out for Thai food we always order a few veggies plates to eat with a delicious curry or stir-fry. 5) Toast Toppers: Mashed avo in place of butter, sliced tomato with cheese, mashed peas and feta or sautéed mushrooms and spinach with a spread of ricotta – yummo! Give your toast a savoury makeover that is D-lish! 6) Snack time: While carrots may win the heart of Bugs Bunny, I can’t say plain carrots overly excite me. Instead, pair these and other veggies sticks with some hummus, ricotta or a homemade beetroot dip for a winning combo. 7) Cut them up straight away: As soon as you finish your grocery shopping, chop and prep all your veggies. That way they’ll be more accessible and you will be more likely to eat them. Be sure to keep them in clear eyesight by giving them prime real estate in the fridge. 8) Go meatless: Trends like Meatless Monday have certainly become popular and are a terrific way to cut back on meat - most Aussies eat way too much. Try forgoing one or two meat meals a week and instead base your meal around plant foods. Legumes, beans and lentils make for a great protein rich alternative to meat and work beautifully in curries, stir-fries, blended through soups or tossed through a salad. 9) Make them fancy: When I’m in a rush to get dinner on the table veggies are served up in a pretty simple way – steamed, salad or baked. Come the weekend I really love to make them the star of the plate. From stuffed capsicums to roast veggie salads, veggies can really steal the show. Oh, and a good drizzle of olive oil really helps bring out their simple, natural flavours. 10) Local Produce: Visit your local farmers market or order a veggie box from online. Here in Canberra our friends at Farmerscops put together sensational veggie boxes that are filled with local organic produce. They even deliver to your door! Jenelle Croatto APD By Morgan Higgins APD
How many times have you walked down the supermarket aisle or seen an ad on tv where they rave about GI this and low GI that? But what does it all mean, why is it an advertising point and how does it fit into our everyday diet? GI stands for Glycemic Index. It is a score given to a food which identifies the speed at which the carbohydrates are broken down, digested, and absorbed into the bloodstream. So in other words it is a good way of describing how long a food will provide your body with energy. If a food has a high GI it means that it will be broken down and digested very quickly in the body and cause a quick release of glucose into the bloodstream. This will cause a rapid increase in your blood sugar levels. A food with a low GI score will be absorbed much slower within the body. The GI of a food is rated on a scale beginning at 0 with foods with a low GI being under 55 foods between a 55 and 100 with a high GI. But what does this mean for energy levels? Well a food with a high GI will cause a quick spike in your blood sugar levels and energy, and subsequently a fast drop and energy dip. A low GI food however will result in a steady balanced rise in blood sugar levels and provide longer sustained energy, it will also help you to feel fuller for longer and curb cravings to overeat. So which foods have a High GI? well there are many foods which will cause a quick rise in blood glucose levels. Some High GI common household foods include white bread, most white rice, potato, all cereals which are not ‘low GI’ certified, cracker biscuits, lollies, honey, corn syrups and alcohol. Low GI foods have been shown to improve glucose levels particularly in individuals with diabetes, due to their slow release action. According the World Health Organisation and Food and Agriculture Organisation recommendations for healthy eating and disease prevention, diets based around low GI foods will assist in preventing common affluent diseases such as diabetes, cardiovascular disease and obesity. Low GI foods include grain and seeded breads, traditional oats and muesli, most vegetables (excluding white potatoes, corn and peas), brown rice, wholemeal pasta, quinoa, soba noodles and reduced fat dairy. In Australia we are lucky enough to have a foundation which regulates the nutrition claims and criteria of supermarket food choices. By using the Low GI symbol shoppers are easily able to identify products on the shelf which definitely have a glycemic index below 55. Looking for this symbol when you are shopping will make this healthy choice much easier. What affects the GI of a food? There are many things that affect the GI of a food. Fats and protein will slow down the digestion of carbohydrates in the body, meaning that foods with high fat and protein amounts will be considered lower GI. Highly processed foods require less digestion and therefore have a Higher GI score, unprocessed oats will be low GI compared to quick 1-minute oats. The cooking process of a food will affect its GI as overcooking will soften foods and speed up digestion. Al dente pasta for example will have a low GI whereas over-cooked pasta will have a much higher GI. Some easy hints to increase your consumption of low GI foods include:
When it comes to a healthy well balanced diet look for the low GI symbol at the grocery store. Choosing low GI carbohydrates is definitely the best option for balance and healthy weight loss. They will provide your body with slow release energy, will prevent a quick spike in your blood sugar levels and may help reduce the risk of obesity, cardiovascular complications and type 2 diabetes. So next time you go to the supermarket you can look at the Low GI claim and know that you are making a healthy choice. By Jenelle Croatto APD
The sports food industry is booming! Without question, protein supplements draw BIG attention and are an ever-popular choice among athletes, gym-goers and those wanting to bulk up. The question is, how much protein is enough and is a supplement really necessary? Firstly, why the fuss over protein? During digestion, protein rich foods are broken down to amino acids, which act as building blocks for muscle. Paired with strength training, sufficient protein will promote muscle repair and help maximise muscle gains. However, don’t be fooled into thinking that more protein = more muscle, the truth is too much protein will only lead to weight gains, stress your kidneys and cause calcium to leech from bones. The amount of protein needed will depend on age, weight, training type and whether you’re male or female. While minimum requirements for adult males and females (under 70 years of age) are around 0.75g and 0.84g per kilogram respectively, requirements can start from 0.8g per kilogram and sore to 1.7g for elite athletes and those in the early stages of strength training. While active people generally need a higher protein intake, the average Aussie diet already sees most of us eating more protein than needed. Even for those needing a higher protein intake, an Accredited Practicing Dietitian can easily help you meet your protein needs through a well-planned diet. If your focus is rapid muscle recovery, not only is the total amount of protein important, so too is the timing of protein ingestion around training. As the human body can only absorb a small amount of protein at a time, research suggests that you can best enhance muscle repair and growth by spreading your protein intake out over the day and consuming around 20g protein in the hour after exercise. By also pairing your protein intake with some carbohydrate you can further kick-start the recovery process and also refuel glycogen (energy) stores. When it comes to the preferred type of protein for recovery and growth, high biological protein (HBV), which is derived from animals (meat, dairy and eggs), is more effective than plant protein as it is better utilised by the body and generally contains all 9 essential amino acids. Yes, a protein supplement is a convenient post workout choice, and can prove to be quite useful when travelling around, however an unprocessed wholefoods option such as a glass of milk is an equally suitable choice that doesn’t come with an exy price tag. Needing to further boost your protein intake? No problem! Add a scoop of milk powder for a protein rich recovery drink. Further to this, milk and dairy products are the number one dietary source of leucine, an amino acid that helps switch on muscle growth and repair. Other wholefood options such as eggs, lean meats, legumes (beans and lentils) and nuts are terrific nutrient rich foods and are an inexpensive way to meet your nutritional needs. All in all, the choice to use protein supplements is entirely up to the individual. Although they can be useful, they are not essential to “getting buff” or improving sporting performance. If you are using a protein supplements, opt for one based on whey protein, particularly whey protein isolate (WPI), which is digested faster than casein based supplements, delivering a faster supply of amino acids to the muscle. By Morgan Higgins
Food is such a big part of memories and togetherness. Can you imagine a birthday party without cake? Or your first trip to the movies without popcorn? Eating is a wonderful social activity and going to restaurants and cafes should be enjoyed. Just because you are trying hard to stay healthy and eat balanced meals does not mean that you cannot enjoy a meal out with friends and family. In every type of cuisine there are always healthy options to be found, you just need to know what to look for. This list highlights the foods that will provide the best nutrition when you are choosing a meal in a restaurant. THAI: Choose:
CHINESE: Choose:
ITALIAN Choose:
INDIAN: Choose:
VIETNAMESE: Choose:
GREEK: Choose:
MEXICAN: Choose:
FAST FOODS: Choose:
PIZZA: Choose:
Helpful Hints: Satisfy your thirst before you go out for a meal Have a glass of water while eating your meal Consider an entree sized meal or smaller serve You can always ask to have extra vegetables or salad with your meal Have dressings and sauces separate so that you can control portions Choose lean cuts of meat Go for grilled, poached or steamed options rather than deep fried and battered options Consider sharing a desert you are wanting to have one Most of all, savour and enjoy each mouthful! Morgan. *IMAGE sourced from #HoustonFitnessNutrition THE LOW FODMAP DIET
Jenelle Croatto APD For many years, gluten, wheat, dairy and an array of other foods have been blamed as a cause of Irritable Bowel Syndrome (IBS). While many sufferers of IBS have reported an improvement in symptoms after excluding such foods, many find that IBS symptoms continue to lurk and that it can be a challenge to pinpoint what food is really to blame. Fortunately, recent research into food and IBS has found that a group of poorly absorbed dietary sugars known as “FODMAPs” may be a contributing factor to the dreaded ‘bloat’ and other digestive issues such as changes in bowel habits (diarrhoea and/or constipation), excessive wind and abdominal pain. What Are FODMAPS? FODMAPs are an acronym, which refers to Fermentable Oligosaccharides (e.g. Fructans and Galacto-oligosaccharides (GOS)) Disaccaharides (e.g. Lactose) Monosaccharides (e.g. Excess fructose) And Polyols (e.g. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt) FODMAPs are naturally found in the food we eat and may cause symptoms in some people. As FODMAPs are quite small in size, malabsorption of these sugars can lead to diarrhoea. As these sugars travel through to the large intestine healthy gut bacteria will start the natural fermentation process and may cause wind, bloating, abdominal pain and discomfort. For some, this accumulation of gas in the bowel actually slows down bowel movement and results in constipation. Interestingly, FODMAPs are poorly absorbed in all people, however there are two main reasons why those with IBS may have a lowered tolerance. 1. Gut hypersensitivity to gas production – some individuals produce a greater amount of gas in the large intestine, or may be more sensitive to the gas which is produced. 2. Bacterial overgrowth in the small intestine – healthy gut bacteria, which are naturally located in the large intestine, may move up into the small intestine resulting in Small Intestinal Bacterial Overgrowth (SIBG). As the small intestine is narrower than the large intestine, significant discomfort may be felt when gas is produced is this section of the bowel. Should I follow a low FODMAP diet? Persistent gut symptoms should always first be explored by a medical practitioner so other medical conditions can be ruled out. If your medical practitioner gives the all clear and only suspects IBS then a trial of the low FODMAP diet will be recommended. What can I eat on the low FODMAP diet The good news is that the low FODMAP needn’t be followed for life. The diet is simply a test diet to help bring symptom relief and is carried out in two phases. The first phase involves a restriction of all high FODMAPs foods for a period for 6-8 weeks, although some people may experience symptom relief earlier in this time period. The second phase is to liberalise the diet with the help of an expert dietitian to help determine which FODMAPs are contributing to IBS symptoms. Finally the dietitian will work with you to find a comfortable intake of higher FODMAP foods that you can happily eat without exacerbating IBS symptoms. Having a good understanding of which foods you can and cannot tolerate can be extremely liberating! If you’re a sufferer of IBS do yourself a favour and speak with one of our expert dietitians to see if a lowered FODMAP diet can help put gut issues to rest. Lisa Donaldson APD
Ever get a sudden urge to eat something and all you can do is think about it? It’s an insatiable hunger that cannot be abated by celery or carrot sticks. It’s gotta be chocolate… or chips… or a burger… and you’ve gotta have it NOW!?! “Why do I get cravings?” Fact is researchers are still trying to work that one out! Scientists have recognised that it is a different sensation to hunger, but cannot pinpoint the true cause. The body is able to regulate hunger but cravings can be relentless! Cravings may be triggered by a memory, emotions, a habit or even a slight deficiency. We do know that sugary and fatty foods are linked to pleasure. They release chemicals known as ‘opioids’ into the bloodstream that bind to receptors in our brain that signal ‘pleasure’. People feel much better after they have their ‘hit’, a bit like a drug addiction for those who struggle with emotional or binge eating. The ‘euphoria’ that follows is hard to resist. WHAT IS YOUR TRIGGER? · Did you hear someone talking about pizza for dinner? · Did you smell warm cinnamon donuts and coffee as you passed a café? · Did you see a TV add for a chocolate bar on the television? · Do you buy a packet of chips from the servo every time you get petrol? Cue: habit Start to get in touch with true hunger, signalled by a belly growl and grumble, rather than a habit or an environmental trigger. Most of the questions above are linked to ‘false hunger’ prompted by a sensation. Something you saw, heard or smelt. How can I control my cravings? · Have a drink of water, often thirst is confused for ‘hunger’ · It’s a great idea to ‘make a date’ with your favourite/indulgent food once a week. When it is less of a daily treat it becomes more of special event and you will learn to savour it more! · Have a little of something you truly want; because we all know after you devour the fruit bowl you’ll probably still have the chocolate bar anyway! · Get busy – are you thinking about food because you are bored? · Refuel after you exercise. A sweet or sugary craving could be linked to not replenishing your glycogen stores adequately after training. · Get a good nights sleep. If you need a pick me up at around 3pm every day, perhaps you aren’t getting enough rest. · Eat well balanced meals. If you are cutting out carbs or fat (critical macronutrients) you are probably going to want carbs and fat! If you are skipping meals, you are going to want calorie dense foods to fill the gap. Whatever your craving is, recognise it and take action. If you decide to surrender to your craving, eat it slowly and savour it. Sometimes a small bite is enough to satisfy the desire. Until next time. Eat well… Be well. Lisa xx Jenelle Croatto APD
As we gear up for the cooler weather take a read of these top 10 immune boosting nutrition tips to help keep the sniffles away. 1. PROBIOTICS A 2009 study published in the academic journal Paediatrics showed that children who were supplemented with a probiotic had fewer respiratory tract infections and days absent from childcare than those who were given a placebo. Natural yoghurt is a wonderful source of probiotics or you could try taking a probiotic drink such as Yakult. 2. PREBIOTICS Did you know that 70% of our immune system can be found within our gut! Prebiotics such as resistant starch act as a fuel for healthy gut bacteria and contribute to happy functioning gut. Great sources include legumes, bananas and cooked and cooled boiled potatoes. 3. SMARTEN UP YOUR CARBS! Cut down on the refined sources of carbs such as white bread, juice and soft drink and instead focus on low GI options, which provide a slow trickle of energy into our system. Refined carbs often cause dramatic spikes in blood sugar, which can stress the immune system. 4. COLOURFUL VEGGIES Vegetables including broccoli, carrot, sweet potato, red capsicum and mushrooms (any veg really) are bursting vitamins and antioxidants for a robust immune system. 5. VITAMIN C Many of us think ‘vitamin C’ when it comes to kicking the common cold and they’re right to think so as this powerful vitamin is known to help reduce the length and severity of a cold. Amazingly, just one kiwi fruit contains your daily requirements for vitamin C! Other top sources include oranges, lemon/lime (squeeze juice over salads), berries, broccoli, tomato and capsicum. 6. VITAMIN D While the incidence of ‘the flu’ is thought to be higher during winter due to us living in closer proximity, another theory suggests a link with reduced exposure to sunlight. A 2010 study published in The American Journal of Clinical Nutrition demonstrated that children supplemented with vitamin D during winter were less likely to succumb to the seasonal flu than the children who were given a placebo. This winter roll up your sleeves while hanging out the laundry and try to get 2-3 hours worth of sunlight spread throughout the week to you face, arms and hands. 7. GREEN TEA Green tea, as with black and white tea, contains many powerful antioxidants. Findings from a study published in Immunology Letters shows how green tea can increase the number of regulatory T cells and in turn improve immune function. 8. AVOCADO, NUTS & SEEDS Not only are these foods an excellent source of healthy fats which contain natural anti-inflammatory properties, they also provide a superior source of vitamin E which is essential to a healthy immune system. 9. LEAN RED MEAT Adequate protein is needed to support strong immune defences and lean red meat is an easy way to boost your intake. By eating meat you’ll also receive a big hit of zinc, which is needed to help infection-fighting white blood cells develop and function well. 10.KEEP HYDRATED Being dehydrated can actually make your symptoms worse and can contribute to feelings of fatigue. By keeping a well-hydrated system your digestive system will also function better and you body will be better able to flush toxins from its system. Aim for around 2000ml per day or at least 35ml/kg. Lisa Donaldson APD
It’s the first day of winter and if you are anything like me you’re probably shivering and cursing the cold. This winter you will probably acquire a new set of gloves, a coat and beanie… but did you know that 53% of males and 30% of females will also acquire 2-5 kilos of weight gain? Yikes, huh!? A study released by the NSW Food Authority and NSW Health found that men are most likely to put on weight over winter with 53 per cent of males envisaging a 2-5 kg weight gain compared to 38 per cent of females. The research revealed that: · Nearly half of Australians expect to gain up to two kilos this winter; · 90 per cent say they eat more fast and snack foods and takeaways because they make them feel warmer and happier; · 36 per cent of Australians are concerned about putting on weight this winter; and · 59 per cent say weight gain will be caused by exercising less and eating more fast and snack foods and takeaways. So, to minimise the likelihood of acquiring those extra kilos, I’ve got some tips for you! 1) Keep moving! This doesn’t necessarily mean joining a fancy gym or competing in your first marathon, this simply means not going into winter hibernation because it’s cold! Become an active participant in life and incorporate extra activity into your daily tasks. Think about parking further away when going to the shops, taking the stairs and not the lift, or going for a walk in the middle of the day. Perhaps invest in a pedometer and try to walk 10 000 steps every day. 2) Become a savvy shopper Time to think about eating foods close nature, or at least purchasing products that read like they are ‘homemade’. Investigate ingredient lists and choose products that read as though Grandma made them. Good examples of a ‘homemade-ingredient-list’ are LaZuppa soups, found in the supermarket for about $3. They make a great winter lunch or snack. 3) Eat three meals a day and stop grazing It’s not uncommon for ‘grazers’ to always feel hungry or to be constantly thinking about their next meal. It’s best to consume 3 well-balanced and nutritious meals, so that your body feels satisfied and can register hunger for the next meal. A little bit of hunger is a good thing when trying to lose weight, and hunger tells us that our metabolism is working hard whilst making use of some stored energy/fat. Snacks should be eaten only when you have true ‘belly hunger’; not because you saw someone eating a warm cinnamon donut and think you need one, too! When people graze on small snacks all day long, they rarely feel satisfied. If you plated up an entire days worth of ‘grazing’ you’d probably be surprised by how much you’ve actually consumed! Go for 3 well-balanced meals and feel the difference. 4) Ditch the sugary drinks If you swap all your juices, soft drinks, cordials, energy drinks and vanilla flavoured lattes for water or herbal tea you are going to make a massive change to your waistline and your skin will look amazing! Liquid kilojoules certainly add up across the day and water won’t lead to a spike in blood glucose levels. 5) Fill up on non-starchy plant foods Packed with vitamins, minerals, antioxidants and fibre, non-starchy vege are superb nutrition! Go for half a plate of non-starchy vege with every meal. This includes vegetables like broccoli, asparagus, beans, cauliflower, mushrooms, cabbage, tomato, Asian greens, baby spinach, zucchini, squash and carrots. Plus enjoy 2 serves of whole fruit each day; mandarins are amazing during winter! 6) Sleep well Getting a good night sleep is essential for feeling alert and re-energized each day. If you constantly wake feeling tired and lethargic you might need to reset your sleeping patterns. Think about turning off all electrical appliances (iPhones, computers, tv) at least half an hour before going to bed, washing your face and having a small cup of warmed skim milk before going to bed. Try and go to bed and wake up at the same time every day for a few weeks and feel the difference in your energy levels; especially important in winter when it’s still cold and dark when you wake! Until next time… Eat well, be well! Lisa xo Lisa Donaldson APD
‘Friendly bacteria’ sounds like an oxymoron – but the truth is, our body is packed with trillions of friendly bacteria, essential for maintaining good health and vitality. To have a thriving population of these good guys, we need to discuss two terms, probiotics and prebiotics. You may have heard these terms before but do you know the difference or the benefits? PUT SIMPLY…. Probiotics are microorganisms found in bacteria, which help improve and promote the health of your gastrointestinal tract. Prebiotics are non-digestible food fibres that ‘feed’ those friendly bacteria and help their growth, whist discouraging the growth of unfriendly organisms. Our digestive system plays a huge role in a well functioning immune system and goes into battle against harmful bacteria and viruses. So to stay well, we need to nurture a substantial population of friendly gut bacteria. Let’s look at practical ways to do this! Probiotic foods: Yoghurt: add a dollop to your morning oats or enjoy a small tub as a snack or dessert. Read your ingredient list and ensure that it contains some friendly bacteria. Miso: enjoy a miso soup for lunch with a 2 or 3 sushi rolls. Tempeh: delicious grilled or BBQ’d with Asian greens Sauerkraut: try some warm sauerkraut with some lean pork fillets, some applesauce and greens. Kimchi: have some Korean kimchi in a vegetarian dish with some sautéed onions, garlic, chickpeas, diced tomatoes and okra served over brown rice. Kefir: is a fermented milk drink very popular in Russia. Swap your lemon and water for a glass of kefir each morning. Prebiotic-rich foods: Bananas: are a perfect snack to have before or after exercise Soybeans: have a vegetarian stirfry with some marinated tofu strips, or a berry and soy milk smoothie as an afternoon tea snack Jerusalem artichokes: are perfect on an antipasti plater Barley: is a great addition to a wintery soup or used in place of Arborio rice in a risotto Flaxseeds/linseeds: choose baked goods like soy and linseed bread; toast some flaxseeds and sprinkle over a salad; or dress a salad with a drizzle of flaxseed oil and lemon. Legumes: enjoy lentil curries; add kidney beans to a Mexican inspired dish; or have some hummus with some felafel and tabouli. Try and include a range of probiotic and prebiotic foods across the course of the week. Combined with a high fibre diet, probiotics and prebiotics really support strong gut health and boost immunity. If you intensely dislike fermented foods or cultured products, it might be wise for you to take a capsule probiotic. The key is to ensure you take them regularly and keep them in the fridge so the friendly bacteria stay alive! The bottom line is, by reducing your intake of highly refined, heavily processed foods and eating more plant based foods, you will be well on your way to supporting a healthier digestive system. Until next time… Eat well, be well. Lisa xo |
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