February is upon us, and lots of things have begun for the year and are almost in full swing. Whether that’s heading back to school for another year, back to work, studying, sports, or extracurricular activities, we blink and January has finished and we are back into it all at full pace!

When life gets busy again, sometimes what we eat gets pushed to the back of the brain, or time just gets away from us and before we realize the day is over and we forgot to eat our prepared lunch or snacks. Or maybe this busy time has limited your brainpower or ability to think up some fun snacks, so you are left with a lack of interest during the day to eat that overripe mushy banana that you forgot to eat last week.

Well I have been in all of those situations, so I thought I would share some fun, simple snack ideas with you, (to share some of that brainpower around), as these ideas have definitely helped me get through.

If time is of the essence, then something quick and easy to put in the mouth before or after a toilet break (we all have time to go to the toilet at some stage during the day), or in between meetings/ appointments is what I suggest. And something like a Bliss ball could be the way to go.

Bliss Ball: I don’t have a set recipe for these, but depending how I am feeling and what I have in the cupboard at home, these usually consist of some sort of dried fruit, nuts, seeds, and a variety of other additions for flavour. The quantities below usually make at least 2 dozen balls, which easily lasts my husband & I a couple weeks as snacks (usually 2-3 per snack), although this does depend on the size you make.

Roughly: 1.5 dried fruit (eg 1 cup dates, ½ sultanas), 1cup nuts (½ cup almonds, ½ cup raw cashews), 1 TBSP desiccated coconut, 1 TBSP chia seeds, 1.5 TBSP cacao/ cocoa powder, 1 TBSP water.

Blitz all these ingredients without water in a food processor, then add water and blitz again. Make into balls & eat or refrigerate for later. (You may need slightly more water if too dry, however I find a small amount can make them too sticky)

Muesli Bar slice: This is a simple recipe, and you can add/ change what things you add to your slice depending what your preferences are. Eg more nuts, less or different types of fruit, or for the day you need that chocolate hit, add some choc chips.

Combine 1 cup each of sultanas, almonds and seeds (eg sunflowers, chia) into a food processor.

Combine 2 whisked egg whites, 1 cup rolled oats, 1 teaspoon cinnamon and nutmeg to the mix.

Lay mix in flat lined baking tray.

Bake in oven 180 degrees Celsius for 10-15 minutes or until crispy.

Other ideas:

A piece of fruit is always a good go to as a staple snackHandful of nutsRoasted chickpeas – whether you roast your own with some olive oil spray on an oven tray or purchase a proportioned bag from the supermarketYoghurt tub (my current go to is Chobani)Boiled egg2-3 vita wheat 9 grain + avocado /tomato/ nut butter/ hummusbaby cucumbers/ carrot/celery with hummus or nut butter1 cup popcorn (lightly salted)

Whatever your taste preferences are will be what sparks interest to you, but why not have some fun and try something new! These are just some of many ideas.

If you feel you are needing further assistance or support with your eating, why not call us at Discover Health on 9431 4337, and one of our dietitians would love to chat with you.

Discover Health Dietetics Ó

Did you know that lactose intolerance affects around 75% of the world’s population?

And perhaps now you are asking, what is lactose?

This is a great question! So let’s look into Lactose and Lactose intolerance, and also give you a run down on what this ‘Lactose-free milk’ is.

Lactose is a type of sugar found in milk products, eg. Cow’s milk, goat’s milk, breast milk, yoghurt, ice cream, and cheese to name some key sources.

It is a disaccharide, meaning it comprises of two molecules of sugar joined together, these sugar molecules being glucose and galactose.

Most individuals are born with the ability to digest lactose, however, with age some of the population loses this ability, resulting in lactose intolerance.

Lactose intolerance is where an individual doesn’t make enough of the enzyme lactase, which is needed to digest lactose by breaking up those two molecules (glucose & galactose). Once this enzyme breaks down these sugars, they can be absorbed into the bloodstream and used by the body.

If, however, there is not enough lactase enzyme, the lactose moves into the gut undigested and can cause uncomfortable digestive symptoms, such as bloating, cramps, and diarrhea.

People with lactose intolerance may experience variable levels of tolerance to lactose, but often even a small glass of milk can trigger these unwanted digestive symptoms.

Lactose-Free Milk:

A great alternative has been made so individuals with lactose intolerance can avoid/reduce these unpleasant symptoms.

Lactose-Free milk is made by adding the enzyme lactase into regular cow’s milk, resulting in the break down of lactose in the product, rather than relying on the body’s lactase (or lack of).

The resulting lactose-free milk has nearly the same taste, texture, and nutrients (protein, calcium, phosphorus, vitB12, & riboflavin) as regular cow’s milk, and you can get it in full fat, low fat or no fat varieties.

The great thing is with it being so similar; it can be a replacement for regular milk in recipes, or in your coffee.

The only thing that is slightly different is that lactose-free milk has a slightly sweeter taste, due to the break down of a complex sugar (lactose) into simple sugars (glucose & galactose), which our taste buds perceive as sweeter.

Thus, the nutritional profile doesn’t change, however if choosing to swap in lactose-free milk into a recipe instead of regular cow’s milk, keep in mind that it may taste sweeter.

Lactose-Free milk is still a dairy product.

Something to note is that this is great alternative for those with lactose intolerance, however for those individuals who have a dairy allergy, this product can still cause an allergic reaction, thus would not be suitable for these circumstances.

If you have a lactose or dairy intolerance, or are experiencing any unpleasant gut symptoms and are wanting further assistance with how to manage it/ what foods or drinks you can have, give us a call of 9431 4337 to book an appointment with one of our Dietitians who would love to assist you.

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As 2018 draws to a close and some of us look at taking some time off, I thought why not delve into a different aspect of health, one that is very appropriate for this busy time of year.

Yes as a dietitian a lot of what we talk about is food related, and that’s fair enough and very relevant, although that isn’t the only thing we focus on when engaging with our clients and assisting in achieving their goals.

Rest/Self-care/ Stress relief/ Me-time, however you want to look at it or whatever you want to call it, finding some time for yourself is so important!

Running on empty can mean we are lacking the energy to put into the relationships with the people around us and also the energy we need for ourselves. This can result in the common ‘burn-out’ and feeling rather low. Which is why self-care is key!

Self-care can be the thought of as that long hot bath with bath bombs & candles, or scheduling an hour-long massage, and don’t get me wrong, I love those things and they can be a great way to pamper yourself (when you can find the time to do them). Although, self-care is so much more than that and it is something we need all the time!

Simply, Self-care is taking care of yourself. They are the activities that we engage with regularly to reduce the stress in our life, sometimes it’s taking time to stop, but all are assisting to maintain our own wellbeing.

Yes as a Dietitian, working with food is a form of self-care. Eating and enjoying foods you love is self-care. But it is often the subtle things that we can do throughout our everyday routines that are assisting with reducing stress at the time, or assisting with preventing stress later on, which are often forgotten as Self-care.

When we begin to let our Self-care slip, those stresses can creep in and we can be more vulnerable to them. Everyone deserves to feel well and to engage in your own self-care (however that may look for you).

So, during this holiday season why not allow yourself that well deserved time for you. Reassess what are the things you do for your own self-care and perhaps try something off the list below that you haven’t allowed for in the past, and see how it impacts as you continue into 2019.

Getting enough sleepResting when you need itDaily hygiene/ skincare routineBrushing your teethDid my laundryDishesLight a scented candle in the room you are inGo out in the sunshineGo outsideAte when my body needed itStopping for that coffee or favourite cup of teaReplied to emails/ texts/ messagesTaking prescribed medicationSnuggling up to a significant other or petJoyful movementCall a friendStopping for 10minutes and doing something you enjoy – read a book, nap, listen to music, take some photos)

And from all of us at Discover Health, Merry Christmas & a very happy new year! Bring on 2019!

Discover Health Dietetics Ó

Feeling tired, lethargic or out of breath on effort requiring tasks? Did you know that this could be because you aren’t getting enough iron from your diet?

What is iron?

Iron is an essential nutrient, and plays a big part in our bodies energy production, and is a functional component of haemoglobin in our red blood cells and myoglobin in our muscle cells.

Iron can be of two forms, haem iron and non-haem iron, with haem iron referring to iron derived only from animal sourced foods, and non-haem iron, which is from animal-derived foods and plant-derived foods.

Our bodies tend to absorb iron from animal foods much easier then iron from plant foods, however iron from animal foods only represents a small proportion of our overall intake, thus plant foods are also important.

Iron deficiency:

Not getting enough iron from your diet can lead to iron deficiency, which develops in stages, and can lead to iron deficiency anaemia, however people can be deficient without being anaemic. Iron deficiency is very common all over the world, and people who are deficient may experience pale fingernails or skin, a rapid heart rate, fatigue, breathlessness on exertion, and possibly insomnia; the inability to sleep.

Unfortunately, women in their reproductive years are more vulnerable and prone to becoming iron deficient, with repeated blood losses during menstruation, thus increasing our requirement for iron to over double that of males in the same age range, to 18mg/day, so adequate iron intake is extremely important.

Tips/ Strategies for getting enough iron:

To ensure you are getting enough iron, dietary changes are suggested as the preferred strategy, as iron supplements can cause a number of unwanted side effects.

Here are some tips to ensure that you can get enough iron from your diet:

- In general, consume a well balanced diet with a variety of foods from the five food groups, including iron-rich foods. Avoiding a particular food group can result in missing out on a number of key nutrients, one which could be iron. Below is a web link to a free pdf poster of the Australian Guide to Healthy Eating (AGTHE), showing these five food groups. Have a look and see if there are some foods you could add to the shopping list this week.

- Try and include iron-rich foods at each meal throughout the day.

Iron containing foods include: - meat, fish and poultry - legumes - eggs - dark green leafy vegetables (such as broccoli) - dried fruits (sultanas, apricots, figs and prunes) - nuts - wholegrain, enriched and fortified breads and cereals

- Include foods containing vitamin C and MFP factor to aid in the absorption of iron from plant foods such as nuts, seeds and legumes/ beans. Drinking a glass of orange juice with an iron-rich meal, or having a tomato in a sandwich, enhances iron absorption from the foods such as the bread, and adding a slice of ham, which contains MFP factor, can enhance iron absorption from baked beans.

- Foods to avoid that inhibit or block iron absorption from plant foods include legumes, whole grains and rice that contain phytates, along with soybeans, other legumes and nuts, with the vegetable proteins in these inhibiting absorption. Calcium in milk is also an inhibiting factor, along with the polyphenols in tea, coffee, grain products, oregano and red wine. These foods can be consumed, but I suggest reduce consumption of these at meal times, allowing an hour before or after a meal, to ensure iron is being absorbed as well as possible.

For those of you who may be vegetarian, the DAA gives some information regarding nutrients to be aware of regarding possible deficiencies, including Iron. There are some foods suggested to have, to ensure these nutrients are being consumed, when meat/ animal products may not be. See web link below for this further information.

If you are struggling to find ways to include iron rich foods in your diet, or you are concerned that your iron levels are low, book in with one of dietitian's who can assist with providing individualised strategies for you!

Call reception on 9431 4337 to enquire today, or to book in at one of our locations.

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It’s that time of year when a lot of our favourite summer fruits are coming back into season, and delicious mangos have already started making appearances in the shops.

Mangos are a tropical fruit that are highly nutrient dense and taste sweet, with the outer skin or peel acting as a protective barrier for the soft component inside. Until a mango is ripe, this outer skin stays green, although then changes to shades of yellow, red or orange (depending on the type of mango you have).

The two questions I have been getting lately are;

Can I eat the skin of a mango?Can I freeze mangos?

So let’s get into these questions and find out if there is something that you may be missing out on when it comes to the mighty mango!

1. The quick answer is Yes and No.

Yes:

Although vegetable or fruit skins are often discarded, mango being no exception here, the majority are edible and are packed with nutrients such as fibre, vitamins, minerals, and powerful plant compounds.

Thus many people argue that you are missing out on the most nutritious part if you throw the skin away.

Mangos are known to be an excellent source of fibre, contain vitamins A,C,E and B6, and minerals potassium and copper. They are also a source of polyphenol and carotenoid antioxidants, which are plant compounds.

The flesh of mangos contains a number of these, however the mango skin is loaded with these beneficial nutrients, and in addition contains triterpenes and triterpenoids, compounds that have demonstrated antidiabetic and anticancer properties.

No:

However, although nutritious, there are some risks associated with consuming the skin of mangos.

Mango skins can cause allergic reactions in some people due to urushiol, which is a organic chemical cocktail also found in poison ivy and poison oak. Thus if an individual is sensitive to poison ivy or other plants containing significant levels of urushiol, then they may experience symptoms such as an itchy rash or swelling of the skin.

Mangos skins may contain pesticide residue, as just like many fruits and vegetables they may be treated with pesticides to fight off insects and bacterial infections that may damage the fruit.

Peeling or cutting off the skin obviously reduces the likelihood of consuming any of these chemicals, however there is research that states some negative health effects linked to exposure, however these are usually associated with high pesticide exposure, and not usually from small amounts consumed from eating the skin of a fruit.

Why not try washing the skin gently and patting dry before consuming, to assist with reducing pesticide residue.

And the last but very obvious reason that people may not choose to eat the skin of a mango, the strange texture and taste.

While the flesh of a mango can be sweet and soft, the skin can be bitter and hard to chew, thus this may be the biggest reason that people choose to throw the skin out.

You can always give it a try. Eat it like an apple or pear – biting into the fruit, or you could add the whole fruit into a smoothie to make it more palatable.

So, should you eat it?

The skin is edible and packed with nutrients, however you may choose to way up if the potential benefits outweigh the negatives or drawbacks outlined above. Consuming a variety of fruits and vegetables can assist with getting the same nutritional benefits as that of consuming mango skin.

2. Mangos can freeze.

As mangos aren’t available to us all year round, they are an excellent fruit to stock up and freeze for those months when they are not in season.

Simply remove the skin of the mango and slice the two cheeks into smaller pieces. Place the pieces in to a shallow casserole dish or baking tray and freeze until firm, may take 3-5 hours.

Once frozen, you can transfer mangos into airtight containers or ziplock bags and put them back in the freezer. They can last up to 10 months, so label with the current date and you are set to go.

Add them into your smoothies, in your breakfast bowl, or to drinks at any time of the year!

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As a dietitian involved in Women’s Health, including nutrition in pregnancy and also seeing new mums post delivery, a question I often get asked is ‘Is what I eat once I’ve delivered the baby important?’

In short, whether you are breastfeeding or not, the answer is yes!

Understandable that being a new mum brings about different challenges, and worrying about what you are going to eat might seem overwhelming on top of it all.

However, a poor dietary intake can increase stress levels, tiredness and those overwhelmed feelings, particularly when added on top of this new mum business.

So what can be done? Well, here is some insight into the importance of nutrition during this time, looking at key nutrients, and what foods to try and include throughout the day.

Postnatal Nutrition is important for many reasons.

After giving birth your nutrition is important to assist with the healing processWhilst breastfeeding, eating a nutritious diet is essential and can impact on your babies’ health.Your Nutrition can assist in boosting energy levelsYour Nutrition can correct nutritional deficiencies

If you are breastfeeding, eating a healthy balanced diet that includes a variety of nutritious foods will assist in meeting your nutrition requirements. Aiming to include foods such as wholegrains, fruit, vegetables, dairy, meat or meat alternatives, and healthy fats, and if no underlying nutritional deficiencies are present, supplementation should only be required for Omega 3, iodine and vitamin D whilst breastfeeding.

To boost energy levels whilst breastfeeding, avoiding quick sugar fixes is recommended, as well as avoiding relying on caffeine as an energy boost. Alternatively, aiming to eat small regular meals throughout the day (roughly every 3-4 hours), and choosing low GI foods (wholegrain bread, sweet potato, & yoghurt to name a few) to assist with sustaining energy.

Women often lose a lot of blood during childbirth, thus having a blood test to check your iron stores is important, ensuring they aren’t depleted contributing to low energy levels, and supplementation should be discussed with your medical practitioner if required.

Along with what foods to choose, during breastfeeding our fluid requirements are increased, thus ensuring we are drinking enough to minimise dehydration is key, and for further ideas on boosting your fluid intake check out our Hydration blog from January 2018 at http://www.discoverhealth.com.au/single-post/2018/01/20/Stay-hydrated-this-Summer

Trying to get outside each day for some fresh air will also assist with energy levels, and if you are looking at getting back into exercise, to ensure a safe return after having a baby, get in contact with your physiotherapist, who can assist you with the correct progression and support.

Or Check out the Free Educational Talk for ‘Returning Safely to Exercise (Postnatal)’ at Back in Motion Alphington on Wed 22nd August at 7pm. *For more information visit the Back in Motion Alphington Facebook site.

And if you find that you want further assistance in putting all of this information into your everyday life and everyday meals, including working out what foods are Low GI, one of our dietitian’s would be happy to assist you. Give us a call on 9431 4337.

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It’s that time of year where the weather can be pretty cold and miserable, and bring along with it that runny nose and run down feeling.

Ensuring adequate nutrition and hydration is key to assist with the running of a healthy immune system, and can be just what you need to look at during this time of year to fight off that cold or flu.

Aiming to include foods from each of the five main food groups is important to ensure we are getting the range of nutrients we need each day. These food groups are;

FruitVegetablesGrains (particularly wholegrains)Dairy or alternativesMeat or meat alternatives

Along with eating a variety of foods each day, there are certain foods and vitamins which play a key role for maintaining a healthy immune system.

Vitamin C is good for your immune system and research tells us that this can reduce the severity of a cold.

Fruit in particular is a great source of Vitamin C, with your citrus fruits being high in vitamin C, and are in season during Winter so are perfect to stock up on.Other fruits including berries & kiwi fruit are also a great source of Vitamin CVegetables – certain vegetables often get missed when it comes to Vitamin C sources, however Tomatoes, broccoli and your different coloured capsicums also contain Vitamin C

Other nutrients which play a key role in boosting our immune system include; Vitamin E, zinc, iron, selenium, protein, unsaturated fats, and probiotics.

Therefore, including garlic & onions in your cooking, some yoghurt at some stage through your day, seafood, nuts and healthy fats from oils & avocado, can contribute to boosting your intake of these essential immunity nutrients.

Along with these foods we want to include each day, Fluids are an important part of the running of a healthy immune system.

Keeping up your fluids is a must for when you are under the weather or to assist with preventing that sickness coming on. Water is the best option, however other fluids can contribute to hydration as well. Herbal teas and small amounts of fresh citrus juice can get liquids into your system, and remember from our hydration blog earlier this year, if you are feeling thirsty then your body is already slightly dehydrated.

There is no single food that can provide protection from getting sick in winter, however ensuring we include a variety of foods throughout the day, and drink as much fluid as our body requires, can assist with maintaining a healthy immune system and hopefully improve resistance to that winter sickness.

If you are finding it difficult to find ways to include these key immune boosting nutrients into your day, or for any other enquires or questions, give us a call on 9431 4337 and one of our dietitian’s would be more then happy to assist you.

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June is here, it’s officially winter, and with the cold weather that comes along with it, what better time to

get your slow cooker out and make some hearty, warming meals.

Don’t have a slow cooker? That’s absolutely fine, grab a casserole dish or a heavy, lidded pot and cook slowly in the oven on low for 4 hours or more.

And a hearty meal doesn’t have to be based on a meat component alone. You can include all components that would ensure a nourishing, balanced meal, including some protein, carbohydrates and vegetables, just like if it was set out on your dinner plate, except it's all in one.

So what should you add to make up this delicious warming meal?

Whether it is a stew, a soup, a casserole or a risotto, you can make them all on a slow cook, letting the aroma’s fill your kitchen.

Pick a protein – beef, pork, lamb, chicken, etc

And who says you need to buy expensive cuts of meat. It doesn’t matter if you pick the cheaper cuts, it just means that these cuts might take a little longer to cook and will yield their tenderness after a long slow cook.In my opinion, they tend to be more flavoursome then the more expensive cuts of meat!

OR; If you are wanting to use a meat alternative;

Different lentils will mix differently into your pot, orange or red lentils dissolve completely and become quite mushy, whilst green or brown lentils tend to stay intact and add a different texture to your meal.

Add some Carbohydrates;

Why not throw in a handful of barley or some buckwheat grains. These will provide additional nutrients, such as fibre, as well as being a great source of carbohydrates, which will sustain you and keep you fuller for longer.

Fill it up with some vegetables;

Some of the favourite hearty winter vegetables include carrot, zucchini, capsicum, pumpkin, broccoli, beans, snow peas, eggplant and mushrooms.We try and aim to eat a rainbow (variety of coloured vegetables) to ensure we are getting all of those different vitamins and minerals that are found in the various coloured vegetables.

Throw it all in, add some herbs, spices, seasonings, stock or liquid that is required, and then let the pot do the rest!

For some Slow Cooker recipes, check out http://allrecipes.com.au/recipes/slow-cooker-recipes.aspx

OR Download the BigOven Phone App and check out their slow cooker recipes, where you can even add those left over ingredients from the pantry or the bottom of the fridge that you want to be used up and utilized in your recipe. How cool is that! (https://www.bigoven.com )

And if you want further assistance in ways to incorporate some hearty, warming, nutritious meals into your day, or for any other nutrition needs or concerns, give us a call at Discover Health Dietetics on 9431 4337, and one of our dietitian’s would be happy and willing to jump alongside you and assist you in any way we can.

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Did watching the Commonwealth Games this month inspire you to get back into training or begin a new form of exercise? Read below about the importance of nutrition, particularly recovery nutrition for after you exercise.

Whether you are training once a day, a couple times a week, or doing two sessions in one day, recovery nutrition is important for all, however importance does depend on the type of training, the duration, along with your personal preferences and goals.

Recovery nutrition can assist in;

Muscle repair and growthRefueling and rehydrating the bodySupport immune function

When do I begin my recovery nutrition after training?

As soon as you have finished training, drinking and rehydrating should begin. However, eating after exercise does depend on how long you have until you will be training again.

Refuelling with some carbohydrate and protein is essential, and in the first ~60-90minutes after exercise the body is most effective at replacing carbohydrate and promoting the repair and growth of our muscles, however recovery of glycogen stores only starts after we eat a carbohydrate based food. The next 12-24 hours after exercise is also key as this process will continue throughout this time, although if you have a short amount of time between training sessions then it is best to utilize the first 60-90 minutes for recovery.

This could look like having a small snack soon after finishing training to kick-start your recovery, and then complete the recovery by having a main meal a little later on, or depending on how far away your next meal is, you could utilize this next regular meal after your session for recovery.

If you don’t have adequate recovery nutrition, what can happen?

Not taking recovery nutrition seriously can result in fatigue, either during training or in between sessions when we are at home, work or school.

Inadequate recovery nutrition can also result in a reduced performance next time you train or exercise, and can reduce the likelihood of experiencing gains from the training session you just completed, and also can lead to increased muscle soreness.

So what should I eat?

Everyone is different with their preferences, appetite and how well food sits in your stomach post training, thus there is no specific ‘best’ foods that will work for everyone.

Generally, recovery foods should be

rich in carbohydrates to replenish energy stores in our musclesrich in lean protein to assist with repairing our musclesinclude a source of fluid to assist with rehydration

Idea’s for some foods/ drinks to choose:

Dairy foods – smoothies or fruit yoghurSalad roll with lean meatMuesli with yoghurt & some fruitFruit salad with Low Fat, High protein yoghurtSpaghetti w lean meat BologneseChicken burrito w salad (can add cheese)Tin of tuna on Multigrain crackers + piece of fruit

What should I drink?

Water or an electrolyte drink is the best option to rehydrate after a training session.

If you are drinking to consume some carbohydrates then sports drinks can be helpful as they contain the carbohydrates and also fluid to help fuel & hydrate you all at once.

Dairy based fluids are also a good option post training, as they contain fluid & electrolytes, as well as carbohydrates and protein, so are assisting in hydration and refueling all in one.

Some specialised protein powders & recovery shakes can be useful in some situations for some individuals, however recovery nutrition can come from regular food & drinks without the need for these types of shakes.

If you want to know more or are seeking assistance for your own individual training/ exercise regime, book an appointment with one of our Sports Dietitians at Discover Health Dietetics.

There is a lot of conflicting information out there regarding what you ‘should’ and ‘shouldn’t’ be eating, and bread often gets a bad rapt in the middle of it all!

As a dietitian, one of the more common questions I get asked is; ‘what bread is the healthiest?’ Or another common question is; ‘Should I even be eating bread?’

Bread contains a number of key essential nutrients, a major one being Carbohydrates.

Carbohydrates are our body’s main source of energy, as they get digested and broken down into glucose, which is used by our muscles as the energy source.

Different types of bread contain different types of carbohydrates, which are broken down at different rates and therefore release energy at different rates.

The term to describe how quickly or slowly this happens is called the Glycaemic Index (GI), which is the rate at which carbohydrates affect our blood glucose (or sugar) levels.

High GI carbohydrates are digested quickly & therefore increase our blood glucose levels more quickly, often resulting in a spike, which then drops off significantly not long after eating. These types of carbohydrates should be consumed less often, as they do not assist in keeping your blood glucose levels stable, and the energy provided by these is used up quickly, leaving us feeling low in energy and hungry again not long after eating such foods.

Low GI carbohydrates, however, are digested much slower and increase our blood glucose levels more slowly, at a steady rate, thus assisting in stabilizing our blood glucose levels. These are the preferred choice of carbohydrates, and provide us with longer lasting, more sustained energy. The more stabilized our blood glucose levels are, the more stable our energy levels are, as well as our appetite, with Low GI carbohydrates keeping us fuller for longer.

Now how does this relate to the types of bread?

To put it simply, a Low GI choice is Wholegrain or Multigrain bread.

High GI; White bread (and even Wholemeal bread is classed on the higher end, but is Lower then White bread)

And this is due to the way in which they are processed.

Other Low GI options include your Pumpernickel bread & Traditional sourdough, and any seeded varieties of Multigrain breads are included.

Additional nutrients in Bread

Additionally, Multigrain bread is higher in fibre, which assists with slowing down the digestion process, which results in us feeling fuller for longer, more satisfied, & therefore less likely to overeat. Fibre is also essential for keeping our bowels healthy & regular, reducing the risk of bowel disease & cancer.

Bread also contains a number of micronutrients, such as your B group vitamins (folate, niacin and thiamin), and also various minerals.

To sum it up

If you have the option, go for the multigrain/ wholegrain varieties over the white varieties. Bread can be included as a part of a healthy, balanced diet and can provide you with a number of essential nutrients.

Add some nutritious toppings or fillings and you are set to go.

For Toppings or Fillings try incorporate a protein (such as low fat cheese, eggs, lean meat), lots of salad or vegetables, and a healthy fat (such as avocado, nut butter, tahini spread).

For further ideas on how to incorporate Low GI foods, or bread into your diet, or for any other questions you may have, why not ask one of our dietitians here at Discover Health. We would be happy to help in any way! :)

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It’s mid January. It’s been a beautiful summer. We’ve had lots of fun family times and enjoyed spending time with our friends. There was a time when the start of the 2018 school year felt like it would never arrive but all of a sudden it is rapidly approaching. So how can we embrace the 2018 school year without dreading the 200 school lunch boxes to come?

In 2017 I captured a snapshot of my son’s lunch box once per week. Apparently I missed a few weeks without even realising. Parent life is like that! But see below for ~30 pics of what a simple, healthy lunch box might look like. But first, let’s talk about what might go into a lunch box.

As a paediatric dietitian, I probably spend more time contemplating the nutritional ‘balance’ of my children’s lunch boxes than most but with a few easy to follow tips, I hope to simplify the ‘how to’ guide of building a lunch box. You don’t need to be a dietitian to come up with lunch boxes your kids will enjoy (and will hopefully provide them with some nutrition.)

First, I recommend keeping it simple (KISS….an oldy but a goodie!). Lunch boxes don’t need to be fancy and different everyday, in fact kids are more likely to accept familiar food. Often our desire to make their lunch boxes interesting puts more pressure on us as parents than it needs to. Having a handful of main & snack options that you can mix it up is plenty. Something different or ‘exciting’ from time to time is fine, but don’t put too much pressure on yourself. We regularly run out of fresh bread and I send my kids with all sorts of mix mashed food, including cold toasted sandwiches/rolls and raisin bread. And funnily enough, these are more popular than many fancier lunch box additions. Also, the easier it is to eat, the quicker they can go off and play, meaning the less likely your best planned lunchbox is to come home again, untouched. For example, yoghurt probably isn’t my son’s favourite food, but he doesn’t dislike it. Whilst normally, I encourage him to eat his food not drink it, I sometimes put yoghurt in a pouch, to make it a bit easier to eat. And a pouch is more likely to come home empty than a tub. Having said that, look at the pics, there’s more tubs of yoghurt than pouches. It is good to challenge their preferences and include things you want to provide, whether or not you think they’ll eat them. They may surprise you!

So what might go in a lunchbox?

For balanced lunch options, try to include:

some sort of carbohydrate: bread, flat bread, corn thins, muffin, crackerssome protein: cheese, chicken, tuna/salmon, leftover roast meat, ham, egg, baked beans, yoghurt, custard, nuts (if nut policy allows)some fruit & veg: banana, berries, rockmelon, stone fruit, pineapple, tomato, cucumber, olives, gherkin, corn, avocadowaterlimit processed snacks where possible

Some examples include:

(*Disclaimer: I have a Thermomix so homemade custard takes me 2 mins to prepare and 10mins to make, while I’m helping with tooth brushing, shoes & socks etc.)

The above got us through all 4 terms last year. See ~30 snapshots of my then 3 year old’s lunch boxes for more inspiration of what a simple lunch box might look like. I was aiming to take a pic once per week in 2017 but must have missed some weeks. For older children, or more active children I’d recommend increasing the number of snacks and the serving size of the main option (depending on appetite) but I’d still work off a similar list of lunch and snack ideas.

For additional lunch box ideas, check these links out:

(pdf doc)

HEAS Pic & mix lunchbox-poster. It’s a good one to print and put on your fridge!

What happens if lunch boxes come home untouched?

As parents, our role is to provide appropriate food but we can’t make our kids eat it (you’re not alone, we’ve all probably tried at some point!) To encourage healthy, competent eaters many paediatric dietitians recommend a ‘Parent provide, child decide’ model. It is a parents’ responsibility to provide enough food for their child and food options that their child is able to unwrap/eat. (The above tips can be used as a guide to help parents decide what they might choose to offer for lunch and recess.) It is then up to the child to decide if they eat it, and how much they eat. This can take a little getting used to! Sometimes we need to learn to let go!

It’s important to consider our child’s likes and dislikes, but not to cater specifically to them, especially if this is detrimental to their nutrition. For example, if your child hates olives & gherkins, it would be completely fine to offer cherry tomatoes, snow peas, cucumber or corn instead. But if they refuse all vegetables, it’s important to continue offering some veg. You never know when they might decide to try them. But if we stop offering them veg, we can be pretty confident they won’t try them. This can be frustrating, but it is worth persevering. You may also need to lower your expectations. Tomato paste on a pizza (even if it’s otherwise just cheese on the pizza) is better than no veg! Being creative can help. You might try pureeing carrot, zucchini or other veg in a tomato paste/sauce. But I would still recommend offering some veg on it’s own from time to time. I offer my children foods I don’t count on them eating, from time to time (usually foods they’ve previously refused.) I don’t comment or encourage, just put them on the plate or in the lunchbox with foods they’re more familiar with. Sometimes they live up to the expectation and don’t eat it but I am often surprised to find they try it and sometimes even devour it. But I’d never know if I was disheartened the first time they refused it.

I also give my children some limited choice when deciding what goes into their lunchboxes. For example, I ask “would you like yoghurt or custard in your lunchbox?” Or “banana or berries?”, “tomato or corn?” These are closed questions, requiring them to choose one of the options I’ve suggested. “None” is not an acceptable answer……or if it’s the answer I get, I still put in one of the choices, because they may have changed their mind by lunchtime……or become hungry. I have still decided what to provide in their lunchbox but they feel like they have had a say.

In our house we get our lunch boxes out when we get home (when kids are often hungry) and they are offered the leftovers from their lunch box before seeking out other snacks. (Plus our pantry is often just filled with more of what they had in their lunch boxes anyway.) You don’t need to make them finish their lunch boxes, but it’s worth offering it before they have free reign over the pantry. And if a lunch box comes home untouched, don’t take it personally. Perhaps there was an important soccer grudge match at lunchtime, or a chapter of a book that they really wanted to finish. Always offer it again after school, they may just be hungry enough to want it.

I didn’t think to take photos of the lunchboxes that came home each week (stay tuned for next year, that might be my next project) but I did take a few (see below). Fruit is pretty popular in our house, so it rarely came home. Sometimes a tub of yoghurt remained uneaten. Sometimes a slice of cheese. Sometimes a whole sandwich came home, or half a sandwich/roll. Sometimes the veg came home. There was no pattern. If allowed, kids can learn to eat what they feel like and leave what they don’t feel like. Sometimes there’s a reason (eating a tub of yoghurt was too much effort and I wanted to go & play or I don’t like cheese…….this week). Sometimes there’s no reason. Usually my kids will eat the leftovers when they come home, or some of them (yoghurt, ½ sandwich, sometimes veg). Sometimes not (cheese.) Either way, I provided what I wanted them to eat and they decided how much and whether to eat what I provided. It’s a good balance.

For more information and advice on fussy eating, stay tuned I’ll put together an article specifically in coming weeks. In the meantime, more information is available about the ‘parent provide, child decide’ philosophy at: https://www.ellynsatterinstitute.org/how-to-feed/

There are also some tips on this RCH handout (RCH fussy eaters tips), although probably aimed at a younger audience.

Jemma Watkins APD

Paediatric Dietitian

Discover Health Dietetics

Jemma is a paediatric dietitian with ~15 years experience. She currently works in private practice in Eltham, Alphington & Surrey Hills, Victoria, and conducts phone and Skype consultations. She also provides talks to schools, early childhood centres, other organisations, health professionals & university students.

Many of Jemma’s clients are children and families with allergies, intolerances and other gastrointestinal concerns (including coeliac disease), challenging fussy eating habits and growth concerns (under & over weight). Jemma also has an interest in women’s health, including nutrition during pregnancy and lactation.

Jemma has worked at the Royal Children’s Hospital, Melbourne, as well as smaller regional hospitals throughout Victoria and Queensland, as well as in Community Health centres in VIC & QLD, in the food industry and in roles educating other health professionals, childcare workers, childcare cooks, teachers and principals, tuckshop coordinators & tuckshop staff.

Jemma has 2 children with food allergies, a brother with coeliac disease and a vegetarian husband, sister and sister in law. Jemma herself is a FODMAP malabsorber. Daily mealtimes are an interesting challenge in her house….let alone Christmas and special occasions! As a result, she has lots of first hand experience managing multiple special dietary requirements to complement her professional advice.

We have had some hot Summer days the past few weeks, and these temperatures are bound to effect our hydration levels, whether we are exercising in this heat or not.

Stay on top of your water intake each day, and Beat the Heat!!

Reason’s why it is important to stay hydrated?

The most obvious is to prevent dehydration, and therefore reduce headaches and other side effects

But staying hydrated also

Helps your organs flush out toxinsPrevents fatigue, allows contraction of your muscles & assists with muscle recoveryRegulates your body temperature and heart rateAssists with concentrationAids in keeping your bowels regular and preventing constipationAssists in weight management

Every Individual has different needs in terms of staying hydrated, but being aware of your own hydration level is key.

The major tip I give you is; don’t wait until you are thirsty to drink. When you are thirsty your body is already slightly dehydrated.

Thus, start drinking some water when you wake up in the morning, and continue sipping throughout the day to ensure you drink enough, including drinking some with meals!

If you are going to be doing some exercise during the day, ensure you are well hydrated prior to beginning exercising, and the best way to know if you are well hydrated is to look at what colour comes out the other end.

If it’s bright yellow -> drink some more

We want to aim for pale yellow urine over the day.

And if you find you are getting bored of ‘plain old water’ – try mixing it up a bit and try adding;

Lemon/ Lime/ Orange (juice or wedges)Cucumber slicesMintFrozen berriesIce cubes with frozen berries or cucumber inside

Discover Health Dietetics Ó

Christmas time is here again, with the shops overflowing with people buying last minute gifts or stocking up on groceries for all the festivities that are happening. Car parking can be a nightmare, but losing sleep over not knowing what food to buy for family members or friends who have specific dietary requirements, is not something anyone needs at this busy time of year.

What even are FODMAPs you may ask?

Perhaps you have heard of FODMAPs before, or maybe this is the first time you have ever come across the acronym.

FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols – these are four groups of short chain carbohydrate, or sugar molecules, that for some individuals cause unpleasant symptoms when consumed.

Often these individuals, which could include you mother, brother, aunty or cousin coming to share Christmas Dinner with you, will then go onto eating a low FODMAP diet, to try and minimise these unpleasant symptoms occurring.

So you may be thinking, what can I serve which caters for everyone at Christmas?

Below is a list of low FODMAP Christmas food options to help you on your way, and you may be surprised with what foods are on it!

Low FODMAP friendly Christmas food:

Ham or TurkeyRoast potato, carrots, & parsnipSalads with mayo, olive oil & balsamicRice or potato salad with Low FODMAP ingredientsBBQ prawns, salmon, fish with herbs for flavourPretzelsMixed nutsStrawberries & Kiwi Fruit (Getting in your red & green for Christmas)PavlovaChampagne, wine, beer, gin & vodka

And from all of us at Discover Health, have a very merry Christmas and a happy new year!

Bring on 2018!

Discover Health Dietetics Ó

With all of these sunny, warm, November days, we remember Vitamin D; an important key nutrient to consider for your health, and the most amazing thing is that it is readily available and free for all!

You may wonder why Vitamin D is so important, well Vitamin D supports muscle strength, a healthy immune system, healthy skin, and is essential in the absorption of Calcium from our gut, therefore enhancing bone health.

Not getting enough Vitamin D, or having a Vitamin D deficiency, can lead to significant health outcomes, such as developing soft, weak or fragile bones and therefore lead to falls or fractures, osteoporosis, and can increase the risk of having altered immunity and other autoimmune diseases.

So, where do we get Vitamin D?

Well as you might have guessed, the main source is Sunlight, with it not being possible to meet our requirements through diet alone.

We are able to get small amounts from some foods, such as oily fish (salmon, herring & mackerel), eggs, UV exposed mushrooms, and some milks and margarines that have Vitamin D added to them.

Thus, including both sunlight and some of these foods into your week is the key for maintaining adequate Vitamin D levels.

Tips to ensure you are getting enough:

Most people are able to get adequate Vitamin D through incidental exposure to sunlight on a daily basis. The key is to ensure there is a balance between sunlight exposure for Vitamin D and the use of sun protection to prevent skin cancer when UV levels are 3 or above.

Therefore;

Try spending some time in the sun early morning or late afternoon when the UV levels are low, when it’s safe to go outside without sun protection, such as eating breakfast or drinking your morning coffee outside, or enjoying a relaxing drink in the late afternoon.If your work hours are getting in the way, try getting out for 10minutes on your lunch break. Every bit counts, just be aware that you may require sun protection at this time.Try to expose at least your arms, hands and face to the sun without clothing, to boost vitamin D levelsTry Gardening once a fortnight, but watch those UV levels & time of the day to ensure suitable protection is worn if required.Include Vitamin D containing foods in your meals throughout the week; such as choosing vitamin D fortified milk and margarine, grill some salmon for dinner and add it to a fresh salad or vegetables, or include a boiled egg as a morning or afternoon snack.Daily exercise; this assists your body’s production of Vitamin D also.

As UV levels are different throughout the year and vary at different times of the day, it is important to be aware of this. The SunSmart smartphone app or http://www.sunsmart.com.au/tools website provides sun protection times for your specific location. Check it out!

Discover Health Dietetics Ó

Springtime is upon us, with the days getting longer and the temperature getting warmer, and what a time it is to be outside and enjoy a little sunshine with family and friends. Our BBQ has already begun to get some serious use! Finding some interesting ways to serve veg with a BBQ can ensure your meal is both balanced and delicious.

Each season brings about a new array of fresh fruit and vegetables, full of flavours and key nutrients for your health and eating. Eating seasonal produce is cheaper, tastes better and is better for you. If you buy fruit and veg in season you won’t be paying extra for imported goods that are often stored and transported for extended periods of times, thus losing their freshness, flavour, key nutrients such as vitamin C & folate, antioxidants, and phyto-chemicals. Seasonal produce comes straight from the farms to our stores, thus being much more flavoursome, better quality, more nutritious & better for the environment (less food miles.)

Asian greens, broccoli, capsicum, cucumber, berries, bananas and citrus fruits are in season this springtime, so try adding some berries to your breakfast, some lemon in your salad dressing, or serve some roasted broccoli as an easy side to your favourite fish, or try chargrilling some broccoli on your BBQ.

The Sports Dietitians of Australia (SDA) have an excellent recipe for a chargrilled broccoli salad, for a different yet delicious way to serve that broccoli to your family. See recipe below, and as an alternative to a griddle pan, try using the bbq.

CHARGRILLED BROCCOLI WITH ALMONDS, CHILLI AND CHICKPEAS

Serves 4 as a side dish | Prep time 15 minutes | Cooking time 10 minutes

Ingredients:

1kg broccoli (2 heads), cut into florets120ml extra virgin olive oil80g salted capers, rinsed and drained2 garlic cloves, finely chopped1 long red chilli, thinly sliced500g cooked chickpeas, (2 tins, drained and rinsed)1 cup baby spinachZest and juice of 1 lemon1 cup parsley, finely chopped2/3 cup mint leaves80g parmesan, shaved50g flaked almonds, toasted

Method:

Place the broccoli florets in a perforated steam tray and steam at 100°C for 1 minute.Pre-heat a griddle pan on high heat, Induction setting 8, until the pan is smoking hot.Remove the broccoli from the steam oven, quickly toss in half of the olive oil and place on the griddle pan, in batches, until you have nice char marks on the broccoli. Keep aside in a large mixing bowl.Add the remaining oil into a small saucepan, with the capers, garlic and chilli. Cook on medium heat, Induction setting 5, until the garlic starts to just turn slightly golden.Remove from the heat immediately and pour directly over the broccoli.Add the chickpeas, spinach, lemon zest, salt and pepper and mix well.

To serve

Just prior to serving, squeeze over the lemon juice and top with parsley, mint, parmesan and almonds.

(Source: Sports Dietitians of Australia: https://www.sportsdietitians.com.au/recipes/chargrilled-broccoli-almonds-chilli-chickpeas/ )

Additionally, the Good Food website provides a great recipe for Roasted Broccoli with chilli, garlic and parmesan.

If you want to ensure you are getting all the key nutrients and health benefits of eating seasonally, be sure to include some springtime fruit and vegetables in your next shop. Click on the link http://seasonalfoodguide.com/melbourne-victoria-seasonal-fresh-produce-guide-fruits-vegetables-in-season-availability-australia.html to see what other produce is in season each month, or ask your dietitian.